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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.

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

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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

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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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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

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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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Its been a year since I said goodbye to you. Your cheesy delights, your garlic-dusted edges. I gave you up for a full 365 days, and to be frank, it was a terrible year. I dont mean that in the hyperbolic way that lovers do when theyre finally reunited. I mean that it was a Bad Year, and after all this time, I guess Im just one pizza-hungry Andrew Lincoln, standing outside your door with several sheets of poster board that reveal my Dominos order. But like Andrew, I know now that I can walk away.

Over the year, I attended way more pizza parties than youd think youd ever come across as an adult. Seriously, people love you, you delicious muse. Hell, I went to an actual pizza wedding, where I saw you across the room, piping hot and waiting for me. But I turned my head away, mostly because the wedding was in England, and can you even imagine if the one time we reunited was when I was drunk and you were English? Banish the thought. But in all those parties and weddings and other moments of temptation, I resisted. Ive learned that I can live in this world without you. I just dont want to.

A year ago, I wanted to find a better me, so I put distance between us, blaming my shortcomings on a hand-tossed crust that had never asked for anything more than my presence. I'd turn to you in the face of any problem, and then I'd blame you for the consequences. When I had a bad day? Pizza. When I got into an argument with my boyfriend? Pizza. But when you weren't there, the problems didn't go away. In the wake of your absence, I gained 15 pounds and nursed bad days with chicken wings or French fries or wine. I realized the problem in our relationship had always been me. I could blame that seared cheese topping, the crisp of a pepperoni, all day long. But the operative word there is "blame." Thats a tough place to be inlooking at your considerably less-defined jawline in the mirror and knowing its that way because of, well, your own actions. To quote Billie Eilish, Im the bad guy. Duh.

A year ago, I looked to you as the cause of hardships I wasn't willing to face. I cast my best friendnay, my loveraside because it was easier to blame you than it was to recognize that I funnel other issues into the things I love. Pizza nor fries nor wine can fix any problem that isn't hunger or sobriety. They sure as hell can't fix a bad day. And for all of 2019, I imagined that if something happened to me...if I werent on this earth anymore...the last memory Id have of you was from so long ago. A break-up made in haste, after a life spent loving you so wholeheartedly.

A break-up made in haste, after a life spent loving you so wholeheartedly.

Maybe this year apart was worth it, because I learned that to love youtruly love youis to not take advantage of you. To have pizza in my life is to also be able to recognize the days when it shouldn't be there, days when I would have previously used pizza as a band-aid for a bigger problem. On those days, perhaps its worth looking inward and asking if Im inviting you in because of our mutual love, or just because I need your presence to distract from something else, like work anxiety or the release of a subpar Taylor Swift album. Maybe I can find other ways to re-channel that stress, like running or vegetables. Just kidding, vegetables are gross.

I hope youre not mad at me. If youll have me, Id love for us to meet up again. Because as tempting as it is to turn to you in times of stress, I also know that some of my favorite moments were spent with you. Remember all those nights watching The Bachelor? You loved The Bachelor! Monday evenings filled with crazy white people choosing each other for high-end dates and then explaining away how they were there for the right reasons. On those nights, we were the ones there for the right reasons. Just one man, one pizza, mutually respecting each others saltiness.

I would like for us to try that now. The long-lost 2004 country band Lonestar said it best: Lets be us again. Life is too short to give up the things you love, yet too long to abuse them. Ill see you whenever youre ready, with a bit of hot sauce on the side.

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How I Lived a Year Without Pizza - No Pizza Diet Results - Esquire.com

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As we begin a new year and, arguably, a new decade, there are a few things I think we can safely do without. Here are three nutrition myths that I believed, or maybe wanted to believe, at the start of the decadeand why Im leaving them behind.

Remember superfoods? Anything with a high antioxidant score was supposed to be especially good for you. The buzzwords have changed, but the concept has not: We keep hearing that the flavonoids in coffee or red wine, for example, make a food particularly healthful.

But these ideas tend to come from studies that look at one food component in isolationoften in lab studies that are miles away from any relevance to humans. Like, ok, if you extract one chemical from red wine and give it to mice, maybe the mice have slightly lower levels of inflammation-related biomarkers in their blood. So? That doesnt mean that a human being with a habit of drinking red wine is going to be healthier than a human who doesnt drink at all.

We dont eat nutrients, we eat foods; and we dont only eat foods, we live rich lives involving hundreds of things to eat and hundreds of considerations besides what might possibly reduce levels of a certain blood chemical.

Eat your vegetables, get a variety of foods, you know the drill. If youre debating whether to eat these berries versus those berries, youre wasting your time.

Keto and other low-carb diets have undulated in popularity. Remember Atkins? Its induction phase was basically a strict keto diet, and it dates back to the 1970s.

At the beginning of this decade, there was still a possibility that a ketogenic dietone that is low enough in carbs to produce a certain blood chemistrywas doing something special to our metabolism. But since then, weve seen some rigorous studies that test that hypothesis, and they find that theres no biochemical advantage to low-carb diets, nor to any diet in particular.

All diets seem to work equally well (or equally badly, to be honestmost everyone regains the weight they lose in the long run) as long as they restrict calories by about the same amount. So what really matters is choosing a way of eating that you can stick to, whether thats low fat or low carb or anything else.

Im convinced that meal timing only became a thing because people are looking for an easy thing to optimise. Maybe you have trouble eating the right amount and type of food, but at least you can get the timing down. Or perhaps you want to prove to yourself that youre serious about your workouts, so you take the time to plan out the perfect post-workout shake.

Just as low-fat and low-carb diets seem to work equally well, theres no solid evidence that intermittent fasting is better or worse than many small meals a day. If you like breakfast, you can eat it; if you dont, skipping it is fine.

While there is some evidence that meal timing around a workout matters, its effect is small compared to the basics of what youre eating and how much. If you cant get 30 grams of protein immediately after a workout, its not like your muscles will shrivel up and die. (I distinctly remember watching the clock after the gym to make sure I got my shake in the supposed 30-minute window.) It turns out that the window to get that protein is probably several hours long. So most of will be fine to just plan our workout to fall between mealslunch and dinner, say, or breakfast and second breakfastrather than sweating any specific timing.

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Leave These Nutrition Myths Behind In 2019 - Lifehacker Australia

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And for many desperate to shed the pounds its hard to resist the quick fix promised by celebrity-endorsed dieting trends.

From Atkins to the raw food movement, crazes come and go, often promoted by seemingly flawless movie and music stars.

Although fad diets may seem like a modern invention, theyve been around in one form or another for centuries.

The first ever book on dieting is believed to be William Bantings Letter on Corpulence, which was published in London in 1864. The formerly overweight accountant wrote about his success after replacing an excessive intake of bread, sugar and potatoes with mostly meat, fish and vegetables.

It was 18th century poet Lord Byron who was the first celebrity dieter. He credited his thin, pale look to vinegar and water a practice that would re-emerge in the 1950s as the popular Apple Cider Vinegar Diet, which instructed people to drink a mixture of equal parts honey and vinegar to curb cravings and cut fat.

A variation on the theme came in 1941 when alternative health enthusiast Stanley Burroughs created the Lemonade Diet, in a bid to eliminate cravings for junk food, alcohol, tobacco and drugs.

All followers had to do was consume a mixture of lemon juice, maple syrup, water and cayenne pepper six times a day for at least 10 days. It made a comeback in 2006, when singer Beyonc claimed it helped her to lose 20lbs in two weeks.

The Last Chance Diet, published in 1976, consisted of drinking a very low-calorie liquid a few times per day. The main ingredient was a blend of predigested animal by-products including hide, horns and tendons. But this meat smoothie was taken off the market after it had fatal consequences for some followers.

The Seven Day Colour Diet, from 2003, suggested eating foods of only one colour each day so red day would include tomatoes, apples and cranberries. It was praised for encouraging people to eat fruit and veg, but there were concerns that it did not provide a balanced diet.

One of the most bizarre from recent years was 2013s cotton ball diet, which involved swallowing up to five cotton balls at a time to suppress the appetite. It was soon condemned as dangerous because of the risk of internal obstruction.

And 2020 is likely to come with new fads, according to the The British Dietetic Associations (BDA), which represents dietitians across the country, identifying some the wildest celebrity diet fads they want people to avoid this year.

They include intravenous (IV) vitamin drips which celebrities such as Rihanna and Chrissy Teigen claim they can do almost anything from quickly fixing a hangover to burning fat or fighting jet lag.

But registered dietitian Marcela Fiuza says there is no evidence that the drip has any benefits for most people.

Any time you have an IV inserted, there is a risk of infection as well as risk that a vein could become inflamed or blocked with a clot. This risk is increased when unqualified people are doing it.

There is also a risk that you will get too much of the vitamins. This can have serious health implications, particularly for those having it regularly.

Hair Gummies have been promoted by the likes of Khlo Kardashian, Kris Jenner and Vanessa Hudgens on Instagram. These multivitamins, which cost 20 to 30 a month, will give us healthy, luscious locks or so the celebs say.

But BDA spokeswoman and dietitian Aisling Pigott says there is no evidence that they work.

Another celeb, another false nutrition claim, she says. Hair and skin health are influenced by many factors including lifestyle, hormones, genetics and diet. To imply that taking a vitamin tablet can give us better hair is based on zero evidence. Vitamin and mineral deficiencies which affect our hair are rare, but an overall poor diet can impact our hormones and stress levels.

This is irresponsible advertising from celebrities endorsing products which lack scientific evidence. If you want to get the best out of your hair, and save some cash, enjoy a balanced diet with the right amount of energy, fruit and vegetables.

Beyoncs 22-day diet is another one that has been growing in popularity and is based around the principle that 21 days is enough to make or break a habit.

The end goal is that come day 22 followers will be a convert and stick to eating a vegan, plant-based diet.

There are benefits to this diet although experts say it will take longer than 22 days to see any desired results and its one that could be followed without the $99 expense of signing up for the plan.

If you had the skills and knowledge on how to eat a plant-based diet, then you could do this on your own, says BDA dietitian Anna Daniels.

This could be a good way for someone to want to kick start a better way of eating and reduce their intake of high fat, high salt foods. However, it will certainly take longer than 22 days to eat optimally and for good health and longevity.

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As you start that New Year diet - the food fads that left a bitter taste in the mouth - expressandstar.com

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Silicon Valley moguls, celebrities, and social media influencers alike prescribe to the 16:8 diet, a form of intermittent fasting also known as the 8-hour diet. Proponents claim that restricting mealtimes you eat during an 8-hour window each day and fast the rest of the time helps with everything from weight loss to lowering the risk of chronic disease.

The problem with this popular method is that youre not making decisions based on how full or hungry you feel, but rather on a restricted time window a setup that can backfire in the long run if you're not careful. Here's what you need to know about 16:8 fasting before you start missing meals.

The 16:8 diet is a type of time-restricted fasting done to achieve better health or lose weight. (The 5:2 diet followed by Jimmy Kimmel, where you eat whatever you want five days a week and only consume 500 calories or less on the other two days, is also a modified form of fasting.)

On the 16:8 diet, you spend 16 hours of each day consuming nothing but unsweetened beverages like water, coffee, and tea. The remaining eight-hour window is when you eat all of your meals and snacks. Most people do this by starting a fast at night, skipping breakfast, and eating their first meal in the middle of the day. No foods are inherently off limits during that time, but some people will follow the keto diet at mealtimes to supercharge their weight loss.

While the term intermittent fasting (or IF) may be new to many of us, the practice isnt all that different from the way our ancestors likely lived: Hunt, gather, and eat during daylight; sleep and fast during darkness.

Some studies have found that theres virtually no difference between people who regularly practiced intermittent fasting and those who simply cut back their calorie intake overall.

A growing body of research demonstrates that a better strategy is optimizing the nutritional quality of what you already eat (veggies, fruit, lean protein, whole grains, and healthy fats) versus fasting or counting calories. Also, science suggests any potential benefit from fasting is quickly undone during the eating part of the cycle, in which appetite-suppressing hormones switch gears to make you feel even hungrier than you felt at baseline.

But some dieters may benefit from daily fasting if they have trouble sticking to prescribed meal plans or restrictive diets; a 2018 pilot study published in the Journal of Nutrition and Healthy Eating suggests that a 16:8 fasting plan can help obese dieters lose weight without having to count every single calorie they eat. This approach to fasting could also aid those battling other weight-related issues namely, high blood pressure. A new scholarly review published in the New England Journal of Medicine suggests that a 16:8 fasting plan may help the body naturally improve blood sugar regulation, as well as decrease blood pressure overall in the long run.

Forms of intermittent fasting like the 16:8 diet rely on the concept that fasting reduces oxidative stress on the body, which can decrease inflammation and the risk of chronic diseases.

Its also theorized that fasting gives your vital organs, digestive and absorptive hormones, and metabolic functions a break, according to a recent study published in Cell Metabolism. Since our bodies secrete insulin to help our cells absorb sugar, fasting is linked to reducing our susceptibility to insulin resistance over time. (High insulin levels ultimately put us at risk for a whole host of diseases.)

However, research has also linked fasting to increases in LDL cholesterol (the "bad" kind). Intermittent fasting can make you feel dizzy and nauseated and cause periods of low-blood sugar and dehydration. Despite the fact that most 16:8 enthusiasts drink water during fasting periods, it may not be enough (reminder: food itself provides quite a bit of water).

I also have a much deeper concern about the disordered eating behaviors that may arise from intermittent fasting. Research shows that fasting for a period of time followed by a limited window for eating primes you to overeat. It's a cycle that can be difficult to get out of because it impairs our body's natural hunger cues and metabolism. Restricted eating may also lead to an increased risk of depression and anxiety.

This is especially concerning for women, who have historically been more likely to develop eating disorders. The allotted periods of restriction followed by eating lends itself to binge-purge tendencies that cannot (and should not) be ignored. According to the National Eating Disorders Association, periods of fasting and binging are considered risk factors for eating disorders.

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Ultimately, it's a personal choice. But there are a few beneficial behaviors you can try without committing to the riskier elements of 16-hour fasts. The first is to better understand mindfulness and how it relates to your food choices. To get started, consider these questions when you're deciding when and what to eat:

Many of us eat based on scenario, not hunger levels. Case in point: Raise your hand if youve ever gone to the movies after dinner and suddenly wanted popcorn? Yep, me too!

By considering the moments when you eat, you may become aware of patterns you didn't notice before. Say youre a person who loves to graze during The Bachelor. If youre fasting after 8 p.m., youve automatically cut hours and subsequently, calories from your post-dinner snacking.

If you've cut out late-night snacking, that alone could help you go to bed earlier a very crucial component to any weight loss plan. Getting seven hours of sleep per night has been linked to better weight management, reduced risk of chronic disease, and improved metabolism.

The bottom line: Its simply not feasible for many of us to restrict food entirely for set periods of time in order to achieve better health. In addition to being difficult socially (who wants to skip happy hour or dinners with friends?), self-imposed rules are simply not as joyful as having the right information and making choices that empower you versus hold you back. It's best to find ways to make eating nutritious food work for you in the context of your day-to-day life. If you are considering intermittent fasting, Id encourage you to try it by starting small and keeping it as simple as possible: Close your kitchen after dinner, aim to get more sleep, and sit down for a full breakfast at your usual time tomorrow.

Read the rest here:
What Is the 16:8 Diet - Does the 16/8 Intermittent Fasting Method Work? - GoodHousekeeping.com

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Its no secret that Khlo Kardashian makes her workouts a major priority. Kardashian turned to fitness to help deal with the stress that came with her busy (and sometimes drama-filled) life as a reality star, television host, and member of one of Americas most famous families. She often lets fans in on her workouts, and she recently showed fans how she warms up before some intense exercise.

When Keeping Up With the Kardashians first started, Kardashian was seen as the odd one out among the three older sisters. Kim and Kourtney Kardashian both had dark hair and dark complexions, plus they were extremely petite. Khlo Kardashian, on the other hand, had lighter hair and a lighter complexion, and she was bigger boned than her sisters. People often criticized Kardashian for being bigger than her sisters and looking nothing like them.

Many critics also suggested that Kardashian must not be her fathers daughter. There were countless rumors that Kardashians real father was OJ Simpson, and she even once had a DNA test to prove that she was a Kardashian.

Kardashians life was turned upside down when her ex-husband, Lamar Odom, started getting involved with drugs. The addiction complicated their marriage and led Odom to make some bad decisions. Kardashian channeled her troubles into her workouts and came out of the drama feeling more confident than ever. The events that unfolded prompted her to become the host of her own reality show, Revenge Body, which helps people look and feel their best after dealing with a difficult situation. She also has her own denim brand, Good American.

Kardashian pays close attention to her diet and exercise regimen. She works out six days per week and eats plenty of fruits and vegetables throughout the day (everyone knows the Kardashians love their salads). On December 30, she posted a video to her Instagram story showing fans her workout warmup. Kardashian recorded herself in a mirror while using a stair climber; these machines work the legs and butt while also increasing the heart rate.

According to Well + Good, the stair climber is one of the best ways to warm up because it works the entire lower body. Kardashians sister Kim Kardashian West has also posted videos of herself working out on a stair climber maybe thats the secret to those Kardashian derrieres.

Though Kardashian works hard in the gym, she has received some criticism for her appearance recently. Fans have called her out on looking more plastic than ever, especially in a recent photo shoot with her daughter, True. Shes also been accused of heavily editing her photos, and people are convinced she had a nose job and didnt tell anyone. Though some criticize her appearance (Kardashian has not commented on the photo edits or potential plastic surgery), shes one of the hardest working women in the gym.

See more here:
The 1 Thing Khlo Kardashian Does to Warm Up For An Intense Workout - Showbiz Cheat Sheet

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