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NBCs drama series, This Is Us, is unique in its genre because it showcases an obese couple, Toby and Kate.

In a world were most TV characters are thin, its refreshing to see something new. But this season, a major plot point is Tobys new diet. Were all excited to see him get healthy, but some are concerned that Toby may be taking this new lifestyle too far.

Could this damage his relationship with Kate or be dangerous to his health? Lets find out what people are saying about this season.

Weight concerns have always been a part of Toby and Kates relationship. They met at a weight-loss support group and bonded over calorie-counting. But since the birth of their new son, Jack, theyve gone in different directions.

While Toby has focused on healthy living, Kate is back to overeating. However, Toby has a good reason for these changes. At the end of season three, Toby had a heart attack.

Fans predict that major weight loss may be in store for Toby, but if theyre basing this prediction on the actor that plays him, Chris Sullivans current body weight than they could be off track.

According to US Weekly, Sullivan actually wears a fat suit to play Toby. So when his character slims down, Sullivan wont have to make any diet changes in his own life to continue playing him.

However, Sullivan does have previous experience with weight loss and understands what its like to struggle.During an appearance on Watch What Happens Live, Sullivans co-star, Chrissy Metz who plays Kate, explained why he was the perfect actor for this role. Chris has been heavier, she said, and I think he does understand the plight of being overweight.

However, most fans are reacting to Tobys recent obsession with his new diet and exercise program. The general consensus among fans is that theyre happy to see him get healthy but worry about his relationship with Kate because of the changes. The problem seems to be that Toby isnt just losing weight, but last season, he was actively hiding his new routines from Kate.

Although it may seem strange that Toby would hide his healthy changes from his wife,co-showrunner Isaac Aptaker explained to Entertainment Weekly that its because hes protecting her.

[Kates] breastfeeding, Aptaker said, shes tending to an infant around the clock, shes not at a place in her life where she is necessarily most suited to being on a strict diet or on a strict weight-loss plan. But Toby has found this path thats working for him, and because he doesnt want to rub it in her face hes making the choice to keep it a secret. Thats dangerous in any relationship, keeping secrets like that.

This season, Kate saw Tobys transformed body, and she isnt happy about it. Most fans resented her for acting like that. One commenter explained it well on Reddit. Instead of being happy that her husband who almost died of a heart attack is taking responsibility to lose weight and be a healthy father, they wrote, she instead loathes him for it and in addition, goes back to overeating herself making her already obese and unhealthy self an even bigger risk of leaving her child without a mother.

All the secrets and now drastic lifestyle changes and resentment, Toby and Kate have plenty of obstacles to tackle this season.

With all the new changes in Tobys life, some were concerned that he may be taking things too far. However, Aptaker explained that the new lifestyle is actually really healthy, mentally and physically, for Toby.

Hes a guy whos had significant mental health problems and struggled with clinical depression, Aptaker told Entertainment Weekly. And now hes faced with this massive curveball finding out his son is blind, and hes found an outlet for himself for all that anxiety, for all of that pain, and that is at the CrossFit gym.

This Is Us doesnt appear to be taking Toby in an obsessive direction. Instead, hes moving towards a really healthy place. We just hope he doesnt pay for that with his relationship.

More here:
'This Is Us': Is Toby Dangerously Obsessed With His New Diet? - Showbiz Cheat Sheet

Here we are, once again in the purge part of the annual binge-purge cycle. We do this every year so that by the summer holidays we will be what is termed 'beach ready' - or at least a bit less fat, after a month of mince pies and gin cocktails.

There are around 30,000 diet books on the market, despite widespread acknowledgment that diets don't work.

One fifth of people in the UK is on a diet at any given time, and slim people - that is, those with a BMI of 25 or less - are in the minority. Since the Second World War, we have become wider, taller, heavier.

Modern humanity does not, however, hold the monopoly on fad diets, despite many people currently thinking that copying the diet of our Palaeolithic ancestors is a good idea.

It isn't. We don't know what people ate in the Palaeolithic era, plus life expectancy back then was about 25.

People have always gone to extremes to lose weight, very often relying on bad science.

Only recently are we starting to realise that long-held assumptions around calorie counting are wrong, because the body burns calories differently, depending on food type. A chocolate brownie calorie does not equal a carrot calorie. We have long been told that it does.

In his book The Diet Myth, genetic epidemiologist Tim Spector writes about the "misleading medical calorie dogma", and the importance of the microbiome, which "predicts obesity better than genes", and the importance of "diverse microbial gardens to flourish".

He recounts an experiment conducted with his wife to show how when it comes to diet, one size does not fit all. Both ate bread and pasta, and tested their blood sugar. Then they both ate grapes and orange juice, and tested it again. The bread and pasta caused a blood sugar spike in his wife, while barely registering with him; the opposite happened with the fruit.

"Confusing and conflicting messages are everywhere," he writes. "Knowing who and what to believe is a big problem."

And now we are online, we can access bad science and quack diets in seconds. But they pre-date the internet by centuries.

The 11th-century Persian physician Avicenna, one of the early fathers of modern medicine, advised eating bulky low-nutrient food, and encouraging it to pass quickly through the body with the aid of laxatives and exercise. He was one of the first to link food reduction with recovery from disease.

The first printed cookbook, published in Latin in Rome around 1470, was titled On Honest Indulgence & Good Health.

It was an early bestseller. This was followed by the earliest diet book in 1598 - The Art of Living Long by another Italian, said to have lived on one egg yolk a day.

In England, an overweight doctor called George Cheyne (1671-1743) linked obesity and depression, and advocated teetotal vegetarianism - his fans included Samuel Johnson and Alexander Pope. In 1820, a porky Lord Byron kick-started the celebrity diet that haunts us to this day, with the vinegar diet, in which he used apple cider vinegar as an appetite suppressant. Apparently it worked.

In 1864, Banting became all the rage after a publication, Letter on Corpulence, became a bestseller. Dr William Banting advocated a diet of just meat and fruit to a fat undertaker who had tried everything to lose weight but could not. The man lost 29kg in a year and kept it off, pre-dating the Atkins diet by a century.

During the Edwardian era, Horace Fletcher, an American known as the Great Masticator, promoted chewing 100 to 700 times, and swallowing only the resulting liquid.

"Nature will castigate those who don't masticate," he said, promising his followers that they would poo only once a fortnight, and that it would smell of biscuits - he carried a sample around with him in a tin, to show people. Franz Kafka and Henry James were fans.

The early 20th century saw prototype fitness guru Sylvia of Hollywood trying to pummel the fat out of movie stars "like mashed potato through a colander"; she was employed by Pathe Studios for $750 a week, and as well as diet books, in 1932 wrote an indiscreet tell-all, Hollywood Undressed.

In 1939 diet guru - and Greta Garbo's lover - Gayelord Hauser published Eat & Grow Beautiful. Movie stars, he said, "simply can't afford to become fat and unattractive".

Two years later, Stanley Burroughs created the Master Cleanse, aka the lemonade diet, involving nothing more than lemon juice, maple syrup and cayenne pepper for at least 10 days. People still do it - most famously, Beyonce in 2006.

Some diets were deadly, as well as disgusting. The last chance diet of 1976 involved a low-calorie meat smoothie of pre-digested animal by-products - hooves, hide, horns - which was taken off the market after several people died. Psychosis-inducing amphetamine diet pills enjoyed quite a moment during the 20th century, immortalised in Darren Aronofsky's film Requiem For A Dream, but Elvis Presley used pills to knock himself out in what was known as the sleeping beauty diet, the idea being that you could sleep yourself thin. Turns out he couldn't.

When it comes to food, we employ all kinds of mind games to trick ourselves - Andy Warhol's routine in restaurants involved ordering food he disliked, putting it in a doggy bag, and later giving it to a homeless person.

A French diet, le forking, involves eating only food that can be speared on a fork - broccoli, basically - while several American diets such as pray yourself slim and the Daniel fast (21 days of fruit, veg and grains) are popular with Christians.

While many diets remain scientifically suspect: does eating alkaline foods, superfoods, raw foods, foods that put the body into ketosis - think constipation and bad breath - really work? Dieters are nothing if not optimistic; or - if you apply Einstein's definition of doing the same thing over and over yet expecting different results - insane.

Perhaps then, the greatest dieting advice ever comes from Miss Piggy: never eat more than you can lift.

The Hay diet, of which business magnate Henry Ford was a fan, involved food combining, and was developed by New York doctor William Hay in the 1920s. It was complicated. "Any carbohydrate foods require alkaline conditions for their complete digestion, so must not be combined with acids of any kind, such as sour fruits, because the acid will neutralise. Neither should these be combined with a protein of the concentrated sort as these protein foods will excite too much hydrochloric acid during their stomach digestion," wrote Dr Hay in How To Always Be Well.

The Beverly Hills diet, created by Judy Mazel in 1981, sold over a million copies and was popular with Engelbert Humperdinck and Dallas star Linda Gray. Like the Hay, it involved food combining, but was ultimately dismissed as quackery.

The Atkins diet formulated by cardiologist Robert Atkins in 1989, sold us the idea of carbs bad/fat and protein good. You could have all the meat and cheese you wanted, but no toast. When Dr Atkins died from slipping on ice, his medical records revealed a history of heart attacks and congestive heart failure.

The South Beach diet, from physician Arthur Agatson, was 2003's weight management best-seller. Originally called the modified carbohydrate diet, it became known after its place of origin, Miami's South Beach. Agatson believed in 'good' carbs and 'bad' carbs, and advocated low-glycaemic foods. See also the GI diet.

The Dukan diet, developed by doctor Pierre Dukan, is a high-protein, low-carb regime in four stages, popular in the 2000s. Despite its popularity, it is associated with renal and cardiovascular issues, and should be avoided, according to the British Dietetic Association.

The 5:2 diet takes an ancient idea - intermittent fasting, in the past associated with religious pursuits -and hitches it to weight-management and well-being. You fast for two days a week, and eat normally the other five days. The idea is that the body has a chance to rest from digesting, which not only regulates weight, but improves overall health. Side effects include outbreaks of hungry-angry, but unlike having carb-free steak and cream for breakfast, it is a relatively sensible way of regulating your weight.

Belfast Telegraph

Continued here:
From the celebrity diet kickstarted by Lord Byron to the regimes followed by today's stars, how we've always gone to extremes in a bid to lose weight...

A recent review and meta-analysis investigating protein intake conclude that consuming the recommended daily allowance is fine for most people, most of the time. However, more protein is not necessarily beneficial.

Many of us enthusiastically indulge in holiday treats, which means that come New Year's Day, beginning a weight loss program is a common resolution.

An increase in the consumption of protein often over the recommended daily allowance is the cornerstone of many diets, but does eating more protein make sense for everyone?

A new study by nutrition scientists at Purdue University in West Lafayette, IN, finds that increasing the intake of protein only provides benefits in certain circumstances. The findings of the research appear in Advances in Nutrition.

The bottom line is that if you are not explicitly dieting for weight loss or weight training, there is no clear benefit to consuming more protein than the minimum daily requirements that the United States Department of Agriculture (USDA) have established.

"[T]here is so much encouragement, advertising, and marketing for everyone to eat higher protein diets, and this research supports that, yes, under certain conditions, including strength training and weight loss, moderately more protein may be helpful, but that doesn't mean more is needed for everybody at all times," explains the lead author, Joshua Hudson.

Commenting on the study's narrow focus, Hudson says:

"This research was not designed to assess whether or not adults would benefit from consuming more protein than they usually consume. This distinction is important because the recommended dietary allowance is the standard against which to assess nutrition adequacy; however, most adults consume more protein than what is recommended."

According to the USDA's Dietary Reference Intakes (DRI), the desired daily amount of protein is 0.8 grams (g) per kilogram of body weight, which equates to about 0.36 g of protein per pound each day. Based on this, 56 g per day is suitable for the average, generally healthy sedentary male, while a similar female should aim for 46 g. It is important to note that these recommendations do not apply to people with type 2 diabetes.

The USDA list a range of food sources from which to get that protein, including seafood, meats, poultry, eggs, nuts, seeds, and soy products.

Hudson and his colleagues began by looking at more than 1,500 articles on nutrition that they found in nutritional databases. From these, they identified 18 papers for closer examination.

The authors chose these papers for their inclusion of healthy adults and their focus on certain topics, including protein consumption, physical activity, and weight loss. Together, the research encompassed 22 interventions involving 981 individuals. The sources of protein that the participants consumed included lean and minimally processed meats, dairy, eggs, nuts, seeds, and legumes.

The data revealed that for everyday life when individuals are neither gaining nor losing weight eating more than the recommended amount of protein does not do anything for body composition.

The study reports no harmful consequences, simply no effect at all, be it negative or positive.

A higher intake of protein only enhances lean mass in people who are consciously dieting or engaging in weight training.

Too little protein, however, is a problem, says study co-author Campbell, who explains, "This research is clinically more important for women and especially older women who are known to typically consume lower amounts of protein and should be maintaining a healthy body weight and regularly strength training."

As far as holiday eating goes, Campbell offers the following advice: "If you are going to start losing weight, don't cut back across all foods you usually consume, because you'll inadvertently cut back protein. Instead, work to maintain, or even moderately increase protein-rich foods. Then, cut back on the carbs and saturated fat-containing foods."

See the original post:
Should we all be eating more protein? - Medical News Today

If youre like most of us, you overindulged a bit too much in 2019. No, not on calories (well, maybe those too!), but on noise. Thats the name for the dizzying onslaught of information from work emails, app notifications, the 24/7 news cycle, social media updates, and other forms of screen time that leaves us unable to focus, listen, or do deep work.

A smidgen of noise now and again is okay. (We all have our guilty pleasures!) But consuming it mindlessly, all day long, is as bad as keeping a bag of chips, a monster-size soda, and a can of frosting at our desk and reaching for them every few minutes.

Too many empty brain calories won't make you fat but they will make you mentally anemic. Noise keeps you in a constant state of distraction. And like actual junk food, a high-noise digital diet is addictive, yet it never satisfies or nourishes you.

The real problem with giving into noise temptation isnt what youre doing; its what youre not doing. Youre tuning out what really matters. Youre skimming the surface. When youre scrolling Facebook, for instance, you arent learning a new language, refining that career-changing presentation, or engaging with your kids in a meaningful way.

The new year is the perfect time to put yourself on a noise diet. To help with your calorie count, lets take a look at what noise junk food looks like:

The irritatingyet addictiveparade of social media stock characters in your newsfeed. This band of noisemakers assaults your brain with their cries for attention. For instance:

The humble bragger. Your college rival who subtly slips into her post that she just got another promotion at her swanky company. #blessed #gag

The cryptic drama-stirrer. That self-righteous friend who calls out people anonymously for perceived slights or makes vague poor me pity posts. (Cue the wave of very concerned commenters.)

The over-sharer. We dont need a play-by-play of your colonoscopy. Thanks.

The drop-of-a-hat ranter. Whose day would be complete without a furious recounting of how the barista screwed up your nonfat, dairy-free, double-shot, decaf, extra-hot mochaccino with extra foam? The nerve!

The overly zealous kid promoter. Yes, yes, we know Junior is the smartest, cutest, cleverest tot around your other 15 posts this week made that perfectly clear.

The amateur political pundit. Do not engage...just dont.

Dumb shows on TV. You dont need to waste your precious attention span watching Jerry Springer, B-list celebrity lip-synch contests, or those morning talk shows. Substance-free television combined with the lure of a cozy couch can quickly turn into a lost day or evening.

The 24/7 news carousel-of-darkness. Sadly, most news is bad news, and during a controversial election year it can also be fodder for controversy, vitriol, and the loss of civility with friends, family, and neighbors. (Hint: You don't need to totally disengage, but its good to be discerning about what you let in and about how often you engage in debates with the people in your life.)

Your work email. Your boss just had to email you at 9:30 p.m. ... again. The moment you jump out of the bath to write back is the moment work email becomes yet another source of noise.

Are you feeling that noise hangover settle in? Dont worry, you can kick off the new year with a different kind of diet one that cuts the empty brain calories of digital distraction and gives you what youre really craving: a more intentional life. Join my Just Say No to Noise Movement and tip the scales in the other direction. A few suggestions:

Try going a week without social media. (We promise, youll survive.) A short detox from social media is a pretty painless way to unplug and reclaim a lot of lost time. When the week is over, you can see if you even want to go back to occasional scrolling.

Reduce temptation by hiding distracting devices from yourself. OK, you probably can't hide your computer but you can shut the office door. As for cell phones and tablets, treat them like what they are: gateways to digital distraction (and it is a very slippery slope). Find an out-of-the-way place to charge and store your devices so youre not constantly reaching for them.

Break the idiot-box background noise habit. It's easy to mindlessly turn on the TV when you get home. Problem is, its broadcasting nonstop noise into your work-free hours. Instead, plan a time to watch your favorite shows. Daily exposure to the depressing litany of pain and conflict we call news isn't making your life better. Neither is watching the Fatty McButterpants episode of King of Queens for the 50th time. (OK,we admit that one is pretty funny.)

Set some work/life boundaries with the 7-to-7 rule. The company won't crash if you stop answering emails around the clock. After 7 p.m., put away your devices for the night. Don't pick them up again until 7 a.m. the next day.

Insist on phone-free family dinners ... Yes, the kids might whine at first, but soon enough they'll get used to conversing with the out-of-touch Boomers and Karens at the table.

...and screen-free family fun days. For instance, make video games and TV completely off-limits every Wednesday and Friday. Yes, even if the kids swear they have no homework. Instead, do something fun or productive as a family. Play a board game. Go bowling or skating. Cook a great meal together. Volunteer at the local animal shelter. Heck...maybe even read.

Learn to save your appetite for the stuff that really matters ... Your appetite is really your attention span, and its your most precious resource. Filling up on headlines, emails, and social media means there's little left over for doing the deep and meaningful work that helps you reach big goals at work and in your personal life. Before you cozy into an hour of lurking on your ex's Facebook page, close the laptop and find something productive to do.

...and choose some meaningful goals to pursue. When you are able to sharpen and aim your focus, you can do some pretty impressive stuff. Want to start a website? Get a better job? Learn to code? These North Star goals are the best incentive to rethink your relationship with noise and see how your life changes.

We don't realize that very often our addiction to information is the thing holding us back from getting a huge promotion, becoming valedictorian, or training for a marathon, but thats exactly what happens as time passes. Once you think of it this way, its so much easier to put yourself on a noise diet. Make this the year you take back your time and use it to do something that matters.

Joseph McCormack is the author of NOISE: Living and Leading When Nobody Can Focus. He is passionate about helping people gain clarity when there is so much competing for our attention. He is a successful marketer, entrepreneur, and author. His first book, BRIEF: Make a Bigger Impact by Saying Less (Wiley, 2014), sets the standard for concise communication. Joe is the founder and managing director of The BRIEF Lab, an organization dedicated to teaching professionals, military leaders, and entrepreneurs how to think and communicate clearly. His clients include Boeing, Harley-Davidson, Microsoft, Mastercard, DuPont, and select military units and government agencies. He publishes a weekly podcast called Just Saying that helps people master the elusive skills of focus and brevity.

To learn more, visit http://www.noisethebook.com

Link:
The New Year's Noise Diet: Why you should cut the empty brain calories in 2020 - Boothbay Register

ROCKFORD (WREX) The New Year often brings a lot of people to the gym, but that dedication tends to fade after a few weeks.

Health professionals like Anytime Fitness Personal Trainer Eli Whipple believe that's due to setting too big of goals too early.

For example, he says that starting out with six workouts a week after not working out over a year is a recipe for failure. He suggests starting with three days a week so the body can adjust.

Ultimately, he believes that any and all long term health goals need to account for time.

"It's not a race," Whipple said. "A lot of people look at it that way, but we're trying to change your lifestyle. It's something that you're trying to change in the long run."

Whipple also recommends staying away from fad diets. He says making small changes before trying any rigorous diets like the Keto Diet.

Originally posted here:
Health professionals give tips to help you achieve fitness goals in 2020 - WREX-TV

The first question I hear when I tell people Im vegan is usually why and, yes, the stereotype is true. I tell everyone. Sometimes without prompt.

Why did you switch? Was it for ethical reasons? Environmental? Health?

The second is usually how. How did you give up cheese? Chocolate? Dairy? Eggs?

Followed closely by the dreaded, So where do you get your protein?

What I tell them is usually a canned response I switched for the animals, was vegetarian for 10 years before that, and, yes, the change was difficult. Because it is.

But it doesnt have to be. After all, it is a New Year. A new decade. A new you. And a vegan, plant-based or vegetarian diet could fit somewhere in the mix. Yes, even in Spokane.

Aside from being the life of every party you attend, there are loads of reasons to take the plant-based plunge. In general, a plant-based diet is better for Mother Earth, better for your health and better for the pigs, cows and chickens who no longer have to die for our enjoyment.

Done correctly, plant-based diets can provide every bit of nutrition found in an omnivore diet with the added benefit of more fiber and less saturated fat, said Pablo Monsivais, an associate professor and food scientist at Washington State University.

The problem is and like any diet its easy to make all the wrong decisions. Namely, according to Monsivais, plant-based people are notorious for eating highly processed foods like cookies and potato chips and loads of carbohydrates through breads and pastas.

But plant-based diets also can fill that meat void with plenty of mock replacements, not to mention clever workarounds for things like butter, fish sauce, eggs and milk.

First and foremost, a well-planned vegan diet is overall good for your health, said Monsivais. Its abundant with vitamins B, C, folic acid and magnesium and low in cholesterol and saturated fats. The diet also can reduce the risk of type 2 diabetes, cardiovascular disease and hypertension.

Whats more, the diet is packed full of protein, some of them complete. A simple mix of grains and beans can offer most of the protein an adult needs or instead from a single source like quinoa.

If youre older than 20, unless youre an athlete or doing some sort of very physically demanding work where you have a lot of muscle repair required, protein is not an issue, Monsivais said. Most people consume far more protein than they need.

However, Mosivais recommends anyone making the switch do their homework. Balanced nutrition is obviously important. A multivitamin might be necessary, as its impossible to get vitamin B-12 through a plant-based diet.

Another major benefit is environmental and ethical impact. In fact, a new report compiled by a group of 30 scientists studying food policy published in the British medical journal the Lancet recommends widespread adoption of mostly vegan eating if were to feed the worlds population by 2050.

Additionally, the report says greenhouse gas production from livestock farms would be drastically reduced if the farmland were instead converted to growing fruits and vegetables.

And then of course theres the peace of mind: Nothing died or suffered for you to enjoy your food. That cant be quantified, but its effect is real.

the switch

Becoming a vegetarian is easy. What I usually tell people is just take any of the foods you would normally eat, remove the meat, and dig in. Seriously. It works for just about anything.

Tacos? Eat beans instead, or use a fake meal alternative. Cheeseburgers? Black bean patty or a Beyond or Impossible burger.

How about a turkey dinner? Well, theres a fake meat alternative for that, too. Macaroni and cheese? Just eat it. Its fine.

And snacking, frozen meals and restaurants are especially easy, too. Most everything can be made without meat, and most everything offers a meatless alternative.

Where it gets tricky is ease of use sans animal products entirely. Being vegan means reading every nutritional label and checking every restaurant menu before heading to the car.

Luckily, theres plenty of options, and theyre growing by the minute. Vegans can eat fast food like Taco Bell (the beans and rice are vegan, and you can order nearly anything without meat or cheese), junk food like potato chips, and theres a meat alternative burger at Burger King and Carls Jr.

Junk food aside, theres plenty of healthy ways to work around American cuisine and our love of animal products.

Need to make a hollandaise sauce? Use cashews and silken tofu. In the mood for chicken curry? Try cauliflower. Want to bake a cake? Emulate eggs with mashed bananas or coconut yogurt.

One of the best unintended consequences of going vegan is it forces you out of your comfort zone.

Ive cooked more now than I ever have before, and Ive tried new dishes semi-regularly.

I recommend buying a few cookbooks and diving in for my money, you cant go wrong with Americas Test Kitchens Vegan for Everybody and the verbally abusive but delicious Thug Kitchen.

I also recommend experimenting to see what works for your schedule and lifestyle. But do yourself a favor and steer clear of too much pasta and foods high in fiber, at least until your body has time to adjust.

And as for Spokanes vegan restaurant offerings, Rut and Cascadia Public House fill that American food niche.

For Thai, I tend to lean toward Bangkok Thai and Thai Bamboo for their Pad Thai (its made without fish sauce).

For sushi, the Wave downtown. And for Mexican, youd do yourself a favor by checking out the tofu tacos at El Que, a wonderful (literal) hole in the wall in Brownes Addition.

Theres also plenty of vegan-friendly grocery stores like My Fresh Basket, Huckleberries Natural Market and Natural Grocers, and stores like Safeway, Fred Meyer and Target are constantly expanding their plant-based offerings.

See? Now you, too, can join the cult. Just please bring a dish to the monthly potluck.

Continued here:
Powered by Plants: New Year, new you why not new plant-based diet? - The Spokesman-Review

Making a change to our diet is never an easy thing, especially if our favourite foods and drinks are not exactly healthy ones.

While there will certainly be challenges and temptations along the way, these two individuals show us that it is not an impossible task.

Achieving balance

Freelance personal trainer Adly Almanzo Adnan, 37, has also had his share of bad dietary habits, despite being active.

Once an obese teen, he shares that when he first started working out, the goal was just to bulk up and build muscles.

As he was then at boarding school in Britain studying for his A-levels, his meals consisted of typical English fare like roasted or grilled meats and boiled vegetables, which were healthy (although bland).

But when he came back to Malaysia, Adly ate just about anything.Adly (left) and his wife Lee Weina always ensure that they have at least two types of fruits available at every meal. NORAFIFI EHSAN/The Star

After gym, I would go to the mamak and eat everything under the sun because of bulking we guys just wanted to get bigger and bigger (musclewise), he says.

But that changed when he started getting injured more often during his weekly futsal game. It turned out that his upper body was too muscular and heavy for his lower body to support.

Needing to drop his weight, he started to look into healthy eating to help him do that.

That time I started to go really healthy, it was steamed chicken breast and salads and that helped me drop about 15kg.

But I realised that I wasnt happy, because Id reject social outings and get very annoyed when I went out with my family and there wasnt any protein or vegetables (that fit my diet).

So it came to a point when I wouldnt even go out with my family sometimes. To me, that was even more unhealthy, regardless of how my physique had changed or how much lighter I felt.

So it was at that point that my thinking about nutrition really changed, but for the better, he says.

Now, Adly has a more balanced outlook on eating healthily, becoming more relaxed about food choices when eating out, but still emphasising proteins, vegetables and fruits in his overall diet.

He notes that when it comes to changing ones diet, it is crucial to make changes that you can stick to for life short-term diets wont help make permanent changes to either weight or looks.

Motivation, he says, is critical as this is what will keep you going through the temptations and hard times.

Also read:

For her health

Motivation has never been a problem for marketing manager Cheryl Wong.

Her initial motivation was to bring her cholesterol levels back to normal.

The 45-year-old shares: Ive been on something like the paleo diet for about 19 years.

Wong cooks or makes most of her own foods nowadays, like her walnut and macadamia butter. Photo: The Star/Azlina AbdullahThats when my first ever blood test came back with an off-the-chart reading for cholesterol, even though I was thin. That was the year I decided to do something about my eating I cut off all the obvious carbs, like rice and noodles, and I stop taking all fast foods.

Then, in 2004, she was diagnosed with endometriosis. This condition occurs when endometrial tissue grows outside the uterus.

This out-of-place tissue causes inflammation, leading to serious and often, debilitating pain during menstruation.

There is no cure for this condition, although there are treatments to help control it.

While Wong has undergone surgery to remove the tissue (which has grown back) and taken contraceptive pills to help control the condition in the past, she is now off all medications, except the occasional painkiller, by choice.

She has also further narrowed down her diet in an attempt to avoid potentially pro-inflammatory foods that might exacerbate her endometriosis.

Two years ago, she decided to completely cut off all carbohydrates, targeting foods with hidden carbs, such as sauces that contain a lot of sugar or starch, and fruits that contain natural sugars.

Also, I consciously started to reduce the amount of food that I ate I only ate what I needed, she shares.

Due this strict diet, Wong has stopped eating out and cooks her own food.

While it wasnt an easy journey, especially as she has a sweet tooth, her desire to be pain-free and healthy spurs her on.

She is also an avid gym goer who works out daily, saying that she would go crazy if she missed a day of gym.

She says: When I started cutting off foods, I realised it was really all about me its what you want out of life and what you want to do with your health, its all within your control.

So thats why I always tell people, dont blame the food, its you. The desire for food is strong, but why dont you just eat half just to satisfy yourself? You dont have to eat the whole thing.

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Thinking of changing your diet? What you need is the right motivation - The Star Online

April Courville, Local Scene Published 10:18 a.m. CT Dec. 31, 2019

Unprocessed fruits and vegetables are helpful in supporting the body's natural ability to filter and expel harmful substances.(Photo: FILE PHOTO)

Starting the year off with a fresh start often includes a health detox. But do detoxes really work? There is conflicting information on what does and doesnt work when it comes to ridding our bodies of toxins. Certified personal trainer and fitness industry veteran Tiffany Saltzman weighs in on what works, what doesnt and how to change your lifestyle to prevent needing a detox in the first place.

According to Saltzman, the ideal lifestyle choice would mean we never have to detox. With a masters degree in exercise science and more than 12 years in the fitness industry, Saltzman takes a holistic approach to wellness.

I think the biggest mistake when it comes to detoxing is when people view it as a diet plan or nutrition routine, she says. A detox plan should not replace sound nutrition practice. Ideally, your nutrition practice should be one that you don't need to detox from.

She notes that detoxing isnt as important, but being free of toxins from a clean diet is.

But we all overindulge from time to time, especially during the holidays and Saltzman notes that using a cleanse or detox method every now and then can help us feel better quicker and get us back on track to a healthy lifestyle. She does not recommend we use it as part of a diet or crutch to support imbalance. Meaning, dont drink an entire bottle of wine thinking you can clean up the mess with a magic detox pill.

So how do we get back on track and start 2020 off on the right foot?

There are supplements and certain foods that will promote faster detoxification, but the first and most important step is removing the things that are considered toxins, says Saltzman. That means cutting out alcohol, sugar, preservatives and fried foods.

Staying hydrated is the basis for all other healthy habits.(Photo: File)

The next step is really just flooding your body with wholesome foods that will level out your blood sugar, decrease inflammation and move these toxic, inflammatory foods out quicker. She recommends introducing foods high in fiber such as raw fruits and vegetables, foods that are high in chlorophyll like your leafy greens and foods such as ginger, garlicand cayenne pepper. These foods are considered thermogenic in nature, meaning they have heating properties. Of course, clean, filtered water can also help support detoxification.

Stores are filled with products that claim to detox our system but not all are effective. Saltzman warns to steer clear of quick fixes.

There are plenty of products that are marketed as detox products or even weight loss products that will flatten out your belly and make you feel less bloated but thats only for a day or so. They dont actually do anything for your healthlong term, she says.

It all depends on the person as well.

It will be different based on what the person is trying to get out of a detox. Its important to be clear on what your goal is.

So where is a good place to start? No matter the goal, she recommends having an action plan with clear steps.

Sticking with clean, wholesome foods that you can prepare yourself, rather than supplements or quick fix products are best.

Other tips on getting started include:

Hydration: Take small steps to ensure you are drinking enough water for your size.

Movement: Move your body enough to break a sweat and create muscle soreness.

Clean food: Eat raw, real foods and stay away from packaged foods.

Tiffany Saltzman is a personal trainer, meal prep expert and blogger. Find more on how to address overall wellness and meal planning at journeytothebestlife.com/

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How to develop healthy habits in 2020 - Daily Advertiser

Victoria Beckhams opening up about her eating and drinking habits.

The former member of the Spice Girls, who heads up her own eponymous luxury label, shared what her diet includes in a YouTube video published on Dec. 11, 2019, where she answered the most Googled questions about herself.

The designer who shares four children with her longtime husband, David Beckham, offered up details about her diet in the five-minute video. Answering the first question, What is Victoria Beckhams diet? the 45-year-old shared whats included in her meals. While she reaches for fresh foods that are packed with good-for-you nutrients she admitted to making room for a treat or two.

Beckham called her diet healthy, saying [it includes] lots of fresh fish, fresh vegetables, fruit, [and] lots of water to keep hydrated. When shes not guzzling water like other celebrities such as Jennifer Lopez who is known to hydrate, hydrate, hydrate, the former pop star drinks lots of tequila and lots of red wine.

Watch Beckham answer other FAQs about herself in the video below:

While Beckham once told Vogue shed skip meals to fit into a tight dress later, as a mom she makes a point to go without food while eating with her family. She told Glamour shes adopted a positive attitude toward food.

You realize they notice everything, Beckham said. I would never sit down with my kids and skip a meal. You need to show little people how to be healthy and happy with who they are, she explained.

When shes not enjoying healthy meals with the occasional glass of red wine or tequila or working, Beckham can be found on the treadmill watching TV. The designer starts her mornings off with exercise by doing a mix of uphill fast walking, jogging, running, she told Womens Health. Thats the only time I watch TV boxsets, documentaries so I look forward to that, Beckham said.

After cardio, shes not done. Beckham continues with strength training.

She continues for at least another hour on other aspects of training. Beckham does 30-minutes legs, 30-minutes arms, toning and conditioning, then loads of planks and that kind of thing for my core, the designer said.

After her intense gym session is over, Beckham goes on with the rest of her day whether that means dropping her kids off at school, heading to the office, or traveling. While the time she spends in the gym might seem excessive to some, the mother and business owner works especially hard in the gym because she asks a lot of her body.

I expect a lot from my body Im 44, Ive got four kids, I work a lot, I travel, she told the publication at the time. For me to do all that, I have to eat healthily and work out.

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Victoria Beckham Says Her Diet Includes 'Lots of Tequila and Lots of Red Wine' - Showbiz Cheat Sheet

The New Year offers a sensational opportunity to harness the unrivaled goodness and power of healthy living. Here are 10 easy, delicious and totally doable New Years resolutions that come with a science-backed guarantee to guard and improve your health and vitality.

Adding beans to your diet is a healthy, filling trick. (Getty Images)

Dark leafy greens should be part of your everyday diet. (Getty Images)

Nuts are a good snack when counting calories. (Getty Images)

Adding oily fish like salmon enhances our overall diet. (Getty Images)

Getting good sleep goes a long way in your overall wellness. (Getty Images)

Its easier than ever to substitute whole grains for the traditional white starches. (Getty Images)

Wishing you and your loved ones joy, peace and good health in the New Year.

Dr. Ann Kulzeis founder and CEO of Just Wellness and has a knack for breaking down the science of healthy eating and living into simple and easily digestible messages. She has been featured on Dr. Oz, Oprah and Friends, WebMD and U.S. News & World Report. Alabama NewsCenter is publishing advice from Dr. Ann.

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Dr. Ann Kulze shares New Year's resolutions that really work - Alabama NewsCenter

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