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If you ask an antidiet registered dietitian about diet culture, they'll say it sends the message that we need to be thin to be healthy and happy, which encourages people to lose weight in unhealthy ways like severely restricting calories or exercising excessively. Constantly chasing this thin ideal can negatively affect our mental and physical health. And as if that's not horrible enough, some studies have found that diets don't work because they're not sustainable, and they can actually cause weight gain.

If diet culture has stolen years or even decades from your life, and you're ready to embrace the antidiet movement and stop dieting forever, scroll through these quotes and share them with the friends you know who could also use a little inspiration. Together, we can share the message that all bodies look different there is no one "perfect" body, and that's what makes us beautiful.

Link:
These Antidiet Quotes Are Basically Giving Diet Culture the Middle Finger (and You Should, Too!) - POPSUGAR

My husband is a big guy that likes to eat, so normal diets do not work for him.By simply following a low-carbohydrate meal plan, he lost 21 pounds in 3 months and has kept it off.Eating this way shouldnt even be called "dieting,"as you're not restricting food intakejust carbs. Its all about choosing wisely.

Strictly counting carbs or weighing foods isnt necessary.Nothing is off-limits, just starkly lower the serving size of starchy carbs.Eating low-carb, not no-carblike the Keto or Atkins dietis easy and doesnt have the nasty side effects like bad breath from ketosis. One of the hardest parts of starting a diet is figuring out what to eat every day, so Ive designed a week-long meal plan for someone starting a low-carb diet.

*To calculate the number of carbohydrates in the food, simply take the carbohydrates per serving minus fiber and minus halfof any sugar alcohols.

One or 2 fried or boiled eggs (there's only about 1 carb in an egg, so if you're hungry, its up to you how many you want to eat), 2 pieces of bacon, and coffee or tea (black or with sugar-free creamer and or sugar-free sweetner).

Half an apple with 1 or 2 tablespoons of peanut butter.

Turkey or ham and cheese sandwich on low-carb bread.Sara Leehas a great low-carb sandwich bread called Delightful and it comes in multigrain or whole wheat7 carbs a slice. Feel free to put lettuce, sprouts,or cucumbers on your sandwich, if that's what you prefer.Low-carb dieting also allows for lots of mayonnaise and mustard!

Shake and Bake oven-baked chicken (whichever pieces you want to eat) and a salad with a low-carb dressing like ranch, blue cheese, or various light dressings.

One piece of low-carb toast with peanut butter, coffee, or tea.

Breaded chicken patty sandwich with buffalo sauce and blue cheese crumbles (if you dont like blue cheese, you can do cheddar) on a piece of low-carb bread.Use iceberg lettuce for the second piece of bread on top, and carrotsand celery sticks with ranch on the side.

A two-thirds serving of veggie chips (Terra brandis delicious!). You can also have a dip such as French onion or queso.

Grilled or pan-made steak (however you do steak) or fish or salmon if you do not eat beef.Green beans with baconand a salad with low-carb dressing.Low-carb garlic bread spreadbutter, garlic salt, and parmesan cheese on low-carb bread.Coat pan with olive oil or butter and bake at 400F for 5 minutes.

Breyer's CarbSmart ice cream (you can find at King Soopers).

Half an apple cut up with equal slices of cheddar cheese, and coffeeor tea.

Lettuce-wrapped burger fromFreddys Frozen Custard and Steakburgers and a small order of cheese curds!

Fried or baked (your choice) chicken salad with boiled eggs, cucumber, carrots, bacon bits, sunflower seeds, low-carb dressing, and 1 piece of low-carb garlic bread.Make a big salad!

Scrambled eggs with sausage, veggies, bacon or ham (or all) and cheese, and coffee or tea.

Low-carb proteinbar or a small bowl of mixed berries with whipped cream on top.

Chicken wingsyou choose the flavorcarrots and celery with ranch dressing to dip.

Beef or chicken tacos in low-carb tortillas (La Banderitataste like full-carb tortillas and have the same texture) with tomatoes, lettuce, cheese, and sour cream. Half an avocado cut into strips and salted, green and red pepper cut up as a side.

Ham-steak sandwich,a small bowl of berries with whipped cream, and coffee or tea.

Canned tuna sandwich on low-carb bread with mayonnaise, pickles, tomatoes, and lettuce. Halfa serving of veggie chips.

Drinks to choose from: diet gin or vodka tonic with a lime;glass of red wine;lower-carb beer;diet 7-UPseltzer with vodka,a lime, and a splash of cranberry.

Dont eat any bread on the table.Meat and vegetables. Check out the appetizers that dont usually include all of the starchy sides.

Bacon or sausage, egg, and cheese sandwich on a piece of low-carb bread.

Quesadilla on low-carb tortilla, black olives on side, and sour cream and salsa.

Lettuce wraps with iceberg, butter lettuce or lettuce cups, grilled chicken strips, thin carrot strips, cucumber slices, red pepper slices,cilantro, and peanut sauce (I buy deliciousHouse of Tsang Bangkok Peanut Sauce at King Soopers).

Omeletload it up with whatever meat and vegetables and cheese you like. (How to make an omelet!)

Chicken tortilla soup with a low-carb tortilla on the side.

Pot roastwith green beans and carrots.

Have you made unique and delicious low-carb meals? Any other suggestions? Let us know in the comments.

Originally posted here:
Low-Carb Meal Plans for Every Day of the Week - ourcommunitynow.com

James Blunt has admitted that he contracted scurvy after going on a meat-only diet out of principle to take a stand against his vegan friends.

The Youre Beautiful singer, 46, became a carnivore for two months - consuming nothing but chicken and mince - after finding himself surrounded by vegetarians.

Blunt was eventually diagnosed with scurvy, a disease brought on by a lack in vitamin C.

Scurvy is becoming a little more common in the UK but is still considered rare, according to Azmina Govindji,spokesperson for the British Dietetic Association, who warns that cutting out any food group from your diet involves risks of lacking essential nutrients.

Read more: Rosie Huntington-Whiteley reveals she doesnt eat after 6pm

Often referred to as sailors disease, scurvy was historically most common in sailors who were unable to get a balanced diet.

Govindji explains that the best way to achieve a healthy diet is by including all food groups.

There's a place for animal and plant-based foods in a healthydiet, she said.

Completelytaking away fruit, vegetables, beans and other plant-based foods can set you up for low levels of vitamin C, fibre and potassium: not having enough vitamin C can leave you feeling tired and lethargic.

Certain types of fibre such as oats and barley can reduce your blood cholesterol levels; and potassium helps your heart muscle to work properly.

Conversely, a well-designed plant-based diet, with the addition of vitamin B12, can be nutritionally adequate.

Read more: Tesco honey health claims after its bulked out with sugar

Symptoms of scurvy include weakness, feeling tired, and sore arms and legs. It is relatively easy to cure and is treated by adding vitamin C into your diet - which is usually found in fruit and vegetables.

Some doctors will also recommend a vitamin C supplement to increase the levels in your body.

Blunt developed the disease while studying at university.

Out of principleI decided I'd become a carnivore and just lived on mince, some chicken, maybe with some mayonnaise, he said on the podcast, Table Manners with Jessie Ware.

And it took me about six to eight weeksto get very unhealthy and see a doctor,who then said 'I think you've got the symptoms of scurvy'.

He saidyou are really lackingin vitamin Cso I took it upon myselfto drink orange juice everynight - then I nearly developed acid reflux.

Read more: Spoonful of yoghurt before meals may help you lose weight, study finds

Despite the disease becoming a little more common in recent years, its still deemed as rare by the NHS.

Those who are on unusual or restrictive fad diets, eat very little food at all, have a poor diet and also smoke, or a poor diet and are also pregnant or breastfeeding, are at a slightly higher risk of contracting scurvy.

View original post here:
What is scurvy? James Blunt was diagnosed with the 'sailor's disease' after eating a meat-only diet - Yahoo Sports

When talking about weight loss, there can sometimes be a lot of restriction. There isn't as much talk about adding foods to the diet, only taking foods away. One recent study looks at older adults and fat loss while eating low-carb and high-fat. The study was published in August in the journal Nutrition and Metabolism and looks at whether or not a very low carbohydrate diet (VLCD) can help older adults lose weight. In a surprising twist, researchers asked the participants to add a specific food to their diet.

This food is somewhat synonymous with high cholesterol. However, the team of scientists at the University of Alabama at Birmingham's Nutrition Obesity Research Center wanted to test that.

Participants aged 60-75 years old with obesity met with registered dietitians each week. But they also were given 24 eggs and told to eat three a day. The eight-week study found those who ate a VLCD plus the three eggs a day lost more weight than those who did not.

RELATED: 71+ Best Healthy Egg Recipes for Weight Loss

"While eggs were a part of this study, we can't conclude that our findings are a result of daily egg consumption," one of the authors of the study, Amy Goss, PhD, RDN, says, "but I think what we can conclude is that whole eggs can be incorporated into the diet in a healthful way without adversely impacting blood cholesterol in older adults."

Eggs have been a hot topic when discussing heart health because yolks contain cholesterol. When there are high levels of bad LDL cholesterol in the blood, the risk of cardiovascular disease is higher. But, new research says a diet high in saturated fat is something to avoid not eggs. This is because eating things like pastries, processed meat, butter, and other foods high in grams of saturated fat tells the liver to create cholesterol, according to Harvard Health. Egg cholesterol only amounts to about 1.5 grams.

The new study also revealed a decreased risk of cardiovascular disease in participants. So there's no need to skip out on eggs anytime soon!

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More:
This One Food Can Help You Lose Weight When Eating Low-Carb - Yahoo Lifestyle

When Jess's first daughter was a baby, it was clear something was wrong.

The little girl struggled to put on weight, she later started vomiting and her parents found blood in her nappies.

But it wasn't easy for 36-year-old Jess from Werribee to navigate the conflicting advice about the cause of those symptoms, despite working in the health system as a midwife herself.

Was it poor breastmilk supply? A cow's milk allergy related to formula?

Healthcare professionals including a maternal health nurse and a lactation consultant threw around different theories. But it wasn't until Jess was referred to the specialist allergy clinic at the Royal Children's Hospital Melbourne that real answers emerged.

It turned out an allergy to multiple foods including dairy, eggs, chicken and fish was to blame. But Jess doubts she would have got to the bottom of her daughter's allergy without rigorous testing by the right specialists.

"The world of allergies is incredibly confusing and there is a lot of misinformation and misdiagnosis," Jess says.

Michaela Lucas, a clinical professor at University of Western Australia and immunologist at Perth Children's Hospital, agrees that "immunology and allergies is a very difficult field to grasp".

She says many Australians incorrectly self-diagnose their children's conditions.

"There is an overrepresentation of allergy, meaning many people report an allergy or think they have an allergy, and on further assessment they don't," says Dr Lucas, who is also a director at the Australasian Society of Clinical Immunology and Allergy (ASCIA).

Misdiagnosis can be a result of scientifically unproved methods of testing such as cytotoxic food testing, kinesiology, Vega testing, electrodermal testing, pulse testing, reflexology and hair analysis, ASCIA warns.

Parents who rely on online parenting forums or 'Dr Google' to make a diagnosis also risk getting it wrong.

One study by YouGov and Liddells found that 22 per cent of Australians report self-diagnosing a food intolerance, sometimes by consulting Dr Google and more than one-third (35 per cent) of those people have never consulted a healthcare professional to diagnose or manage their symptoms.

The key to avoiding misdiagnosis is to seek a professional medical opinion, says Dr Lucas.

But which type?

If your child is showing signs of anaphylaxis (changes in the voice, wheezing, swelling of the tongue or throat, or loss of consciousness or floppiness in an infant), "that's an emergency, and treat that as an emergency by using an EpiPen if prescribed or calling triple-0," says Dr Modak.

But if it's not a medical emergency, your first step is your GP.

Dr Lucas says they can help you figure out whether you're dealing with an allergy an immune system reaction or an intolerance, which is an uncomfortable but unexplained reaction that doesn't have a clear immunological outcome.

Your GP may refer you to a specialist paediatrician.

Dr Modak says if your child shows signs of an immediate-type allergic reaction (i.e. within 15 minutes to two hours), you'll need a referral to a paediatric allergist, who will confirm your child's suspected diagnosis often using a skin prick test.

The allergist may also perform other tests, such as blood tests to measure immunoglobulin E (IgE) antibodies, which may help to confirm or exclude the cause of your allergy.

If you're nervous about the costs, Medicare bulk-billed allergy testing is available (for example, at public children's hospitals).

For help locating a specialist or learning more about allergy testing, see the ASCIA website or the Allergy and Anaphylaxis Australia website.

There are a number of different allergic conditions, ranging from mild to severe.

You might've heard of mums and kids restricting their diets to try to work out the source of an allergy. So should you try it?

The short answer is: not without medical supervision.

Depending on the symptoms, your specialist paediatrician or allergist may recommend a temporary food elimination diet.

And if you're breastfeeding and you have a baby with a suspected delayed allergic reaction to cow's milk, your GP might suggest you eliminate dairy and soy from your own diet for a couple of weeks. (In that case, you may then be referred to a paediatrician to further discuss that diagnosis, and to confirm when to reintroduce dairy, Dr Modak says.)

But experts warn against making these dietary changes without careful medical supervision.

"That can be very dangerous, particularly in children [who need nutrients to grow]," says Dr Lucas.

Keep in mind also that all babies should ideally be exposed to common allergy-causing foods in their first six to 12 months, as this may reduce the chance of developing food allergy.

This means restricting your child's diet without a doctor's say-so can actually do more harm than good.

A specialist, sometimes assisted by a dietitian, will guide your elimination diet and let you know which replacement foods to incorporate.

Having your child's allergy diagnosed and treated can be stressful and difficult, but there is hope: Most children outgrow their food allergies by five to 10 years of age.

For Jess's daughter, it's been long journey including a full elimination diet in consultation with a paediatric dietitian, followed by a restricted, dairy-free diet until three years of age but she's now four and eats a normal diet.

Childhood allergies are difficult to navigate, but Jess believes that persevering to get early and accurate medical help was the best thing she could've done for her daughter.

"So many mums feel like they are failing when in fact it's just inaccurate information," Jess says.

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Think your child has a food allergy or intolerance? Read this before changing their diet - ABC Life

In the world of fitness, the craze of the summer is the #75HardChallenge, or #75Hard, which is particularly popular among TikTok users. If youve never heard of it, it may sound like gibberishand if you have, were going to guess youre nodding along knowingly.

So what is the #75HardChallenge, exactly, why does it appear to be taking over the internet? Whats more, is it a legitimate fitness endeavor thats worth undertaking, or is it just another fad with potentially dangerous implications?

Before you set out to conquer this challenge, its important to make sure youre armed with knowledge first. Not every workout or fitness plan is right for everyoneand according to experts, this particular challenge may actually be detrimental to the health of its participants.

The 75 Hard Challenge is a mental toughness program and a 75-day plan created by author, speaker, supplement company owner, and podcaster Andy Frisella. Frisella introduced the 75 Hard Challenge in March 2019 by way of a lengthy blog post on his website that claims his challenge is not simply a fitness program, but a way to change your life starting from the inside.

The lengthy doctrine lining out the 75 Hard Challenge asks readers to think of the plan as an Ironman for your brain, as its riddled with self-improvement mantras and imperatives to believe in oneself, persevere, and develop traits such as confidence, self-with, fortitude, and grittiness in ones everyday life. It urges you to challenge yourself and the way you think and feel.

The basic principles are innocuous enough:

Follow a diet.

Frisella does not indicate that you must eat specific foods, but does prohibit alcohol and cheat meals. There is no definition of what constitutes a cheat meal nor any other limits on what you may consume on the diet of your choice. Later on in the document, Frisella indicates that the 75 Hard Challenge was developed to run in-line with your current diet program no matter what it is.

Work out twice a day for at least 45 minutes.

Frisella notes that at least one of these workouts must be outside, though he gives no reasoning for the requirement aside from suggesting it can take place in your backyard or even the park.

Drink 4 liters of water per day.

Read 10 pages of nonfiction a day.

Take a five-minute cold shower.

Take progress photos every day.

Perform other unrelated tasks like a random act of kindness or talk to someone in person daily.

Its important to note that Frisella is not a licensed dietitian, certified trainer, or fitness expert. His qualifications include 20 years of intensive study and real-life experience. He offers before-and-after shots of individuals who have supposedly taken part in the challenge as well as testimonials from the people who have tried the plan and found it beneficial.

Related: Yoga Poses for Two People

Determining whether following the 75 Hard Challenge is appropriate for you depends on multiple factors, such as the diet you choose to follow, whether youre in good enough physical condition to work out twice a day for the required 45 minutes (with one outside), as well as your overall health.

Additionally, Frisellas plan does not account for the minute details that a fitness plan developed for you by a clinical therapist, dietitian, or doctor and as such youre left to make your own decisionsand those may not be the right ones, even if you mean well.

Related: Jillian Michael On How To Get Six Pack Abs

Keep in mind that the titular 75 refers to following a diet and adhering to these principles for that exact length of time. This time period alone makes the challenge a potentially harmful path to follow, as there are too many unknown variables here to properly track, and so many elements of it are vague.

Hannah Daugherty, CPT-NASM, ACE, who serves on the advisory board for Fitter Living, believes the plan is anything but healthy. This challenge can lead to disordered eating, unsafe exercise routines, and is not sustainable for a long period of time. It is very unstructured, with many details left open-ended. For instance, what exactly is a diet? This word canand willmean something different to everyone.

Functional Nutritional Therapy Practitioner Jillian Warwick at Back 2 Normal has similar concerns. The inherently vague principle to follow a diet leaves the nutritional basis as lacking in both specifics and substance, and begs the question, whats the point of including any dietary component at all? Warwick expresses similar concerns with the plans other important tenets, such as the need for exercising outside and taking regular cold showers.

Some of the other main principles in the challenge are seemingly random and have potential adverse effects in regards to improving overall health, such as the potentially excessive amount of water which could result in mineral depletion, the unnecessary and likely unhealthy amount of physical activity (especially if performed outside in the heat), or the possible risks associated with cold showers for those with weakened immune systems or serious heart conditions.

There are also potential issues with the sustainability of the plan, especially the ideology that you need to start all the way over if you happen to fail.

This plan is an example of letting perfection be the enemy of the good, adds Rachel MacPherson, ACE Certified Personal Trainer and Certified Exercise Nutrition Coach. If you fail one small aspect of the plan you need to start back at ground zero. This is overkill. Its much better to accept that some days wont be perfect but as long as you are making strides towards your goals, you are on the right track.

Though certified trainers and fitness experts do agree that the 75 Hard Challenge can be harmful, it can also be beneficialat least, portions of it used in moderation and in the context of your own personal fitness regime.

If you commit to the program for the full 75 days, you will almost certainly see results, says Glen Wilde, CEO of personal training and nutrition coaching company Diet to Success. The two daily workouts will result in more calorie expenditure, as will refraining from even a single cheat day. After the 75 days, though, any weight you lose will likely return if there is no maintenance plan in place.

Its all about sticking to your plan, which the 75 Hard Challenge admittedly can make difficult.

This plan basically recommends keeping active, sticking to something for the long term and not switching diets every few days as many people do, says MacPherson. Theres a lot to be said for consistency, it just doesnt have to be so rigid in my opinion.

Related: 75+ Free Streaming Workouts

If youve determined that the 75 Hard Challenge isnt for you and youre still looking for a plan to follow toward self-improvement and a healthier you, there are plenty of options out there you can pursue instead.

If youre up for a health-related challenge, try setting reasonable, attainable goals, and track your progress using something more definitive than progress pictures, advises Warwick. Consider following the SMART criteria: Specific, Measurable, Attainable, Relevant, Time-bound.

Of course, as with starting any potential new fitness regimen or diet plan, be sure to consult your doctor, dietitian, nutritionist, or health support team first. And if youre still dead set on trying the 75 Hard Challenge, at least consider making some alterations.

If people are looking to follow this challenge anyways, I recommend making some alterations, suggests Forristall. When choosing a diet to follow, dont choose something restrictive or extreme. Instead, choose a sustainable habit that will benefit you in the long run such as including a vegetable with every meal. These changes can help you make it a more palatable and healthier experience in the long run.

Celebrity interviews, recipes and health tips delivered to yourinbox.

The best element of a good fitness and nutrition plan is something that is sustainable for you individually. The changes you make should be changes that you are able to continue with long-term and that direct you towards your goals.

Next, here are the 20 best workout apps of 2020.

Read the original:
75 Hard Challenge: Is It Healthy?All About 75 Hard Rules by Andy Frisella - Parade

I am thoroughly enjoying a novel with the unusual title The Tea Girl of Hummingbird Lane, by Lisa See.

The novel is set in the Yunnan province of China and is a story of the Akha people, a Chinese ethnic minority. Before I decided to read it, I noticed some negative reviews about the amount of "tea discussion" and thought "great this looks like a book for me" and it is, what a gem!

Tea and tea trade have a long history in many countries including China, India, Sri Lanka and of course the United Kingdom although why we colonials insist on butchering tea with milk is beyond me.

Prior to lockdown, I wrote one of my columns while in India, on my way to Sri Lanka. At the time, I promised to write my next column about my Sri Lankan experience, but the Covid-19 drama on return meant I put those reflections aside.

Reading about the tea plantations in China has reminded me of being up on the Sri Lanka tea plantations watching Sri Lankan women harvest tea, nimbly climbing mountainous slopes in the heat, deftly handpicking leaves into backpacks.

There are parallels of our economy with Sri Lankas, both being heavily land and tourism based. Like New Zealand, Sri Lanka is genuinely beautiful and has that same small country feel being so close to its big brother India.

I went to Sri Lanka to work with a UK company, Capital Agri, led by an ex Otago-ite, Hadyn Craig. They have invested significantly into a leafy green business, Lanka Salads and I was there to meet people involved in Ayurvedic medicine, with a view to adding some of the wonderful medicinal herbs grown in Sri Lanka to their leafy green salad mixes.

Anyone who knows me understands that I get ridiculously excited about seeing exotic food plants grow in their native environment. I was treated to cinnamon plantations, turmeric, nutmeg, cocoa beans and the fabulous red-medicinal pineapple.

Imagine my delight when I met (and ate) red bananas and saw multiple other varieties in the world of big-food, we only ever experience the cavendish banana, which is a real problem in terms of genetic diversity and disease management.

I was treated to a tour of Associate Professor Marasinghes fabulous medicinal plant garden he is a botanist with an encyclopedia knowledge of Ayurvedic plants and medical practices. When I showed him the herbs we were interested in for digestive health, he quickly pointed out that my photo of one herb was the right genus but wrong species. Desktop research can only get you so far, clearly Uncle Google let me down.

On a more sober note, when we were staying in a remote hotel, the proprietors asked for a photo as we were the first Westerners to have visited since the Easter Sunday bombings of 2019. We were a sign to them that much needed tourists might be coming back.

Given the Covid-19 situation, Sri Lankas tourism industry will be faring worse than ours, having already been decimated prior to the virus. One older man I met, who relied on the tourist dollar to live told me he had limited pension and life had been very difficult since the bombing a reminder to be thankful for what we have.

Food businesses have been the first to recover and I am pleased to hear Lanka Salads is doing well again. As we imagine what a post-Covid-19 economy looks like, I hope too that we will take the opportunity to bring greater diversity into our diets and food systems. I hope that those food systems do more to protect and nurture the growers themselves technology should be able to play a role in connecting us to food producers in a way we havent been before. This will work for New Zealand farmers as well as those growing red pineapples in Sri Lanka.

Big-food has given us efficiency, profits and processed food. How can a new economy shape a more sustainable food model?

Anna Campbell is managing director of AbacusBio Ltd, a Dunedin based agri-technology company.

Read the original post:
It is time to diversify our diets and food systems - Otago Daily Times

It's safe to say that, for many of us, life in 2020 is wildly different from times before the coronavirus pandemic hit.

With many public spaces off-limits, we're spending a lot more time at home. Catherine Saxelby, a dietitian and author of Nutrition for Life, believes that as a result, we're eating worse during the coronavirus lockdown. Saxelby says that while it's true we're cooking more, we're often choosing less healthy options such as pasta dishes and baked goods. In the face of the coronavirus, it turns out that carbs seem much less menacing. The focus is "staying alive, rather than living well," she says.

KEEPING HEALTHY IN TRYING TIMES

We're also snacking more in our hunt for an energy boost and we're serving up snacks to hungry kids and housemates. Often, it means "reaching for the packet of salty crisps or pretzels to get through the day" rather than a protein ball or carrot sticks and hummus.

The stats reflect this. Data collated by IBISWorld reveals how COVID-19 is affecting our diet and our health. A CSIRO survey carried out in June found that 34 per cent of us reported raiding the pantry for snacks more frequently. Perhaps because we needed the comfort of calories, the snacks weren't always of the healthy variety: 32 per cent of us report that we're eating more junk food. We're consuming more than 3000mg of sodium and 36 grams of saturated fat per day, more than 50 per cent over the daily recommended intake.

While pubs closed their doors during lockdown, alcohol consumption remained buoyant. In fact, the stress of lockdown life has led to an increase in alcohol consumption among women with child-caring responsibilities in keeping with the 'wine o'clock' catch cry that you often see bandied about in mum's Facebook groups. For men, loss of work and income drove a rise in alcohol consumption.

Saxelby isn't surprised. "Life is full of stress at the moment," she says. "You only have to listen or watch the local news each day to grasp this." And in times of stress, many people turn to alcoholic drinks for comfort. "Together with ice-cream and chocolate," Saxelby says alcohol seems to help "us cope when life becomes too stressful it's a way of coping, but it's not a healthy way.

While we're drinking more booze, soft drink consumption has fallen. We typically consume soft drinks at pubs and restaurants or when we order takeaway. Liam Harrison, an analyst at IBISWorld, says restrictions on hospitality venues - restaurant industry revenue fell by 25.1 per cent in 2019-20 have prompted a shift "away from sugary beverages, at least in the short term.

Harrison says, "Whether this becomes a longer-term trend does remain to be seen, however, the longer this goes on particularly for Victoria right now the more potential it has to change long-term habits."

The lockdown has also impacted how much physical activity we're engaging in. When the lockdown began in March, I for one had every intention of going for a daily run and taking advantage of the many workouts suddenly available online. The reality was very different: between work, home-schooling and domestic chores, exercise frequently fell to the bottom of my to-do list.

It turns out my experience was common. The CSIRO study reported that 41 per cent of respondents exercised less in June and a similar number two in five said they had gained weight.

"We need to take stock and find ways to overhaul our daily diet."

These changes in lifestyle while hopefully temporary will have an impact on our long-term health. The level of obesity in Australia's adult population is expected to rise to 70.3 per cent in 2020-21, up from 69 per cent in 2019-20. "Despite initiatives to improve the dietary habits of Australians, the ongoing domination of food supply by unhealthy fast foods, especially for young people, is expected to drive the level of obesity in Australia to 75.5 per cent in 2024-25," says Harrison.

Saxelby would like to see us give our efforts in the kitchen in 2020 a healthy twist and brew kombucha at home rather than bake banana bread. "We need to take stock and find ways to overhaul our daily diet and get more exercise in," she says.

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How the COVID-19 pandemic is impacting our diet - SBS

They say abs are made in the kitchen, so my recent efforts to build muscle as part of a 12-week body-transformation challenge meant I had to pay attention to my diet like never before.

Thankfully, someof the hassle was taken out of my hands because I used a food-delivery service, Fresh Fitness Foods, that brought tailored meals to my homebut anyone looking to bulk up for the first time should know that managing your nutritional needs doesnt come easy. Here's six things I learned...

Prior to working out, I ate breakfast, lunch and dinner without much thought, and had snacks here and there. I also drank alcohol occasionally, and felt happy to raise a glass at friends birthdays and during work outings.

That approach served me well, but it wont work if youre serious about bulking up. Instead, expect to register the exact calorie count and composition of every foodstuff you encounter (the MyFitnessPal app is good for this); to time your meals so they best support your training needs; and to be a bore at restaurants until you fully know your stuff. I found myself frequently asking about salad dressings (can I have it on the side?).

Also, spontaneous after-work drinks, should such a thing again prove possible over the coming months,will go out the window. If you want to make quick progress, its more likely youll start rationing boozy nights out (Ill be drinking at Steves wedding on Saturday, so cant during Robs leaving do on Friday).

This is short for macronutrients and details how much fat, protein and carbohydrates are contained in the food youre eating. The amount matters because youll need a finely balanced diet for your exercise regime to be truly efficient. Overall expect your knowledge of nutrition to increase dramatically, but try not to go on about it too much to colleagues and friends. Nobody else cares about what youve eaten that day.

It takes a lot of calories to bulk up, about 3,000 or so per day in my case. Thats an easy target to reach if youre downing milkshakes and pizza, but more demanding if everything youre eating is healthy.

In my case, Fresh Fitness Food delivered four pre-prepared, microwave-ready meals per day, plus one snack. A typical days delivery might include tonka and coconut yoghurt with fruit compote and sticky coconut rice for breakfast; citrus chicken with veg and quinoa for lunch; umami-spiced fish with stir-fried veg, noodles and miso for dinner; spiced chicken with Kerala vegetables and cinnamon-baked cauliflower and rice for my second evening meal;plus maybe some peanut butter fudge cups as a snack.

The meals were tasty, but eating so much felt laborious, particularly as my training regime progressed and I was supplementing deliveries with rice puddings, extra protein shakes and night-time almond-butter yoghurt. I was always full, sometimes uncomfortably.

For the 12 weeks of my routine, I was spending 50 per month on protein shakes alone. Fresh Fitness Food deliveries cost a minimum of 23 per day. On days away from home, I was buying pricey pre-cooked chicken breasts from supermarkets to eat on the go.

More generally, the supposed significance to my regime of every mouthful I was consuming meant that I placed more emphasis on ordering organic and high-quality meat and produce if eating out, which was invariably more costly. The only saving of note was down to cutting out booze, and there was also a bit of clawback due to sweets, chocolate, sugary drinks and takeaways being taken off the menu.

Follow this link:
Six things I learned about food while eating to put on muscle - Telegraph.co.uk

Having a workout and diet regimen that is sustainable and easy-to-do is key to ensure follow-through, and Kareena Kapoor Khan knows that well. The actor, and now second-time expecting mom has been working with nutritionist Rujuta Diwekar for years, and the two often work together to tweak Kapoor Khan's routine in accordance to her needs. What's not on the menu? A strict diet that is too hard to maintain. Im a Kapoorwe love our foodand I cant diet," she shared in 2018.

Earlier this week, Rujuta Diwekar shared the food schedule that Kapoor Khan was following while working on for her latest at-home Filmfare cover, with a snapshot of the shoot. The star was already expecting at this time, and the menu in Diwekar's in-depth caption revealed a glimpse at her pregnancy diet. When Kapoor Khan was in her first trimester back in May and June 2020, Diwekar made sure to include carbs, fats and proteins in a balanced manner to her diet, so that Kapoor Khan was satiated throughout. Her first meal was soaked almonds or bananas for some quick energy, after which she completed a workout. Grains like rice and wheat are an important component of one's diet, particularly while pregnant. Lunch and dinner included rice-based dishes and yoghurt (with papad too!) or a roti with a vegetable or sabzi like paneer.

Before bedtime, Kapoor Khan drank turmeric milk with nutmeg, an immune-boosting and sleep-inducing drink, as well. Since having snack options for in-between important is important to prevent binge-eating something else, Diwekar also shared her picks for those: fresh fruit, yoghurt with nuts, coconut water, lemon sherbet or buttermilk with black pepper and asafoetida.

While pregnancy diets differ from person to person (which means this exact diet may not always work for you!), Kareena Kapoor Khan's pre-baby food routine so far has been quite easy-to-follow. Even back in 2015, before she was pregnant with her son Taimur, the actor was on the healthy food train. I eat a lot of green leafy vegetables like broccoli, spinach and fenugreek, and I dont believe in cutting down the carbs in my diet. I try to eat something healthy every two to three hours. My breakfast usually comprises upma or paranthas (without oil), muesli or idlis. For lunch, its the usual roti, or brown rice, with dal and vegetables. At night I like to keep it light with a soup and some stir-fried veggies. I make sure to include lots of salads and fresh fruits in my diet, she confirmed.

But before that, Kapoor Khan has also been honest about the mistakes she's made while dieting in her 20s. On a radio interview, she once shared, I did a lot of foolish things in the past without knowing the repercussions.Mentally, I used to feel low and down and irritable. When I first started my journey to fitness, main ek galti hamesha karti thi. Basically I used to constantly try these water diets, or I would constantly try and change my diets every two days, she said, sharing that she would often skip rice and roti in the effort to stop eating carbs.

Mixing up a workout routine can keep you from getting bored and keeps the body balanced. According to Rujuta Diwekar's Instagram post, Kareena Kapoor Khan included both sprints and endurance-building runs on the treadmill, yoga, a strength training workout, and a core workout with rest days interspersed in between during the first three months of her pregnancy. Switching between high intensity and low intensity exercises can help the body heal and build in the most efficient and sustainable manner. Allowing for break days is important toomuscles can heal and regenerate during those periods.

Kareena Kapoor Khan's nutritionist shares 6 sustainable food resolutions you can actually stick to IRL

Kareena Kapoor Khan reveals what she regrets about her eating habits in her 20s

Rujuta Diwekar's diet for Kareena Kapoor Khan may probably not work for you. Here's why

The rest is here:
Mom-to-be Kareena Kapoor Khan's pregnancy diet and workout routine are easier to follow than you think - VOGUE India

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