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''The point is to practise indulgence with moderation, mindfulness and joy.''

By Erin Fisher

The silly season can undoubtedly be a challenging time of year.

Not only can the holidays be a time of added financial pressure and tying up of loose ends at work, but it can also be a period of see-sawing between enjoyment and guilt with each party, feast and celebration.

Is it possible to indulge and enjoy without the guilt?

Nutritionist Jessica Sepel says yes, and in fact, she encourages everyone to not only allow room for indulgence, but to commit to it.

Given her line of work, she laughs that it's common for people to keep their treats and wine out of sight whenever she is around, thinking that as a health professional, she will be quick to wag her finger in disapproval.

But after years of seeing clients struggling with their relationship to food, indulgence has become a crucial part of her philosophy.

Indulgence, she believes, is essential for a healthy lifestyle to be both sustainable and joyful, and is one of the steps in her new book, The 12 Step Mind-Body-Food Reset.

The book is a guide to speaking to yourself with kindness, forgetting about the scales and calories, managing stress, combating sugar cravings and developing a healthy, flexible relationship with food, with recipes, activities and helpful tips.

With long blonde locks and glowing skin, Jess is a vibrant picture of health, but getting to this point was a long and difficult journey that started in her early childhood, looking down at her stomach and feeling unhappy with what she saw.

Combined with a comment from a family member, the experience marked the beginning of many years of fad-dieting, negative body image and an obsession with being thin that continued into her twenties.

It wasn't until she finally ditched the scales and saw a therapist that she was able to rewire her belief system, and learned to look after her body with a greater sense of care.

"It's challenging to talk about it and I definitely wrote this book with a lot of tears, but good tears," she reflects.

"I've come such a long way with my own body image and my relationship with myself.

"I also think the more vulnerable and honest I am, and the more willing I am to share my own struggles, the more opportunity for connection there is."

It sounds clichd and cheesy, but the more she explains the ripple effect it has, the more it makes sense.

"The health industry has so much hype, there are so many conflicting trends. I feel like at the end of the day, if you wake up and you truly care about yourself and speak to yourself with kindness, you're going to want to treat your body better and eat healthier foods.

"It is such an important foundation and a lot of us don't have that. That's why it becomes so difficult to have a healthy relationship with food and why it becomes so tempting to be on fad diets they promise you the body of your dreams and that you will feel the best you have ever felt.

"I understand how tempting and exciting that is, I've been there, but most diets only last a couple of weeks. It's a toxic cycle."

Simply working on fostering a more compassionate attitude towards your own body has the power to foster a greater sense of relaxation, less stress and higher levels of energy.

"I have seen over and over, that when women develop a better relationship with food and their body, everything just seems to fall into place. Often, when women merely shift their mind-set from focusing on weight to health, they actually end up losing weight."

This winning trifecta sounds like the tagline for a gruelling workout program or strict diet, but with 'un-diet' as her motto, she says that deprivation or punishment should never be part of your holiday, or life in general.

"Christmas and summer is such a time of happiness, so enjoy it! Your body is strong and can handle it. The point is to practise indulgence with moderation, mindfulness and joy. Often, we don't know how to indulge moderately. We go all out, overdo it and mistreat our bodies," she explains.

If you know you have a Christmas dinner in the evening, she suggests starting the day with some exercise, and to eat a nourishing breakfast and lunch.

While one might think from scrolling through all the foodie pictures on her Instagram that her idea of Christmas indulgence is probably something along the lines of protein-packed, nutritious black bean brownies and antioxidant-rich dark chocolate, Jess says it's a time of the year she too likes to let go, with a getaway, wine every night and gelato after every meal.

"Of course I'm not going to feel my absolute best, but you just forgive yourself. Indulgence is something you should commit to, rather than avoid, because otherwise you are going to feel deprived and that leads to overdoing it in some way."

Another simple change that can have a big impact on how you eat and how you feel is the choice to dine without any digital distractions like TV, emails and social media.

"I noticed that when I am scrolling on social media while eating, my brain doesn't even seem to register that I've eaten and I don't feel full. I find myself mindlessly going back for more food because I'm unsatisfied," tells Jess.

Being fully present with your meals, you'll find that you're much more satisfied and in tune with your hunger and fullness signals, which reduces overeating, emotional eating and that need for something more all the time.

If you are eating well, moving your body in ways you enjoy and feeling good, your body will naturally find the shape and weight at which it is happiest, and this will look different on everyone.

"Of course you can want to lose weight or improve your health, but you need to start by accepting the uniqueness of your body and not trying to change your body shape and size," she adds.

"The best thing is to block out the noise of the diet culture and tune into your own body."

"Celebrating the uniqueness of your body is something I talk about a lot," she smiles.

"Having a positive relationship with your body truly is the foundation of a healthy life, so nourish that connection and make it a really strong, healthy one."

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Nutritionist Jessica Sepel on the joys of un-dieting - Now To Love

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Businesses are working leaner and meaner,and individuals are packing more and more into a doing lifestyle. The result is a demand for improved time management habits, whether that is training, coaching or online learning butwhat really gets people to change habits?

I have facilitated time management training for nearly 25 years, and I can tell you from experience thatchanging a habit is hard. Sometimes it can be fear of the consequences, and sometimes it is clinging to a habit, even if you know it is counter-intuitive to do it.

Here are fivetechniques I have used to enable people to decide to change their habits.

Yes, these are worth the effort! Log where your time is spent.

If you need to save money, you log where your money is spent.

If you need to lose weight, you log what you are eating.

Time is a resource, and it is easy to get into bad habits. Logging a week, and taking the time out to review what decisions you made, what the impact was, and, if you had a Tardis and could go back and re-live the day, what other options did you have, is such a rewarding exercise.

I coached an executive assistant (EA), who managed a team of EAs and PAs. Her goal was to gain more time in a week. She completed a time log for me every day simply writing what she did down, and emailing it to me at the end of each day.

The Friday column had fourhours blocked out as diary pack checking. She had got into the habit of spendingthree to fourhours every Friday checking the work of her team the diary packs for directors. I asked her three questions:

She stopped the diary checking habit immediately. Thats one month a year saved!

'I have to clear my inbox'is what I often hear. We are all overloaded with emails now too many emails, emails that are for reference only, the group emails that clutter your inbox.

I ask people to write down their top three priorities.

Then I ask them to write the three main activities they do to achieve these three priorities.

Unless your job depends on email, most of the time I get an 'ah ha'from this exercise.

Example: my priority is to make sales for the organisation.

The three main activities to achieve this:

It's simplewhen you see it written down. Focus on the big activities, and then the rest will work itself out.

I coached someone who said she was 'exhausted all the time'. She was working 60-63 hours a week on a regular basis, once she had added up the travelling time, logging in at home, working on a Saturday morning etc.

She knew all the good stuff about managing time write down your goals, have an action diary, prioritise, say no, etc. So what was stopping her?

I asked her what her worth is. She placed a value on her time.

I asked her to work out her real hourly rate. People are paid more per hour the other side of the world,she said. It was one of those moments, she just stared ahead for what seemed like ages, as the reality hit her.

It was the shock she needed. She decided to work her contracted hours. She took time off in lieu for travel time, stopped logging in late in the evenings, and kept weekends to herself.

The result? Her productivity increased due to a clearer focus, a more balanced lifestyle and a more creative approach to work.

These are really useful. In an action learning set, the learners bring along a real problem they need to solve. Each individual briefly states their problem to the group. The group then decides what problem to work on in the set.

The set members then ask questions to facilitate a deeper understanding of the real issues these might be fears the person is facing., how they feel, their thoughts, what they have tried to date, etc.

I facilitated an action learning set where the person said I dont have the time to write the new procedures, and that is holding my department back..

Many questions were asked, focused on what the person was spending their time on, options to change, and ideas on delegating the task. The individual was getting entrenched in their view, and visibly upset 'you dont understand! Im the only one who can do this!'

There was a lull, and all eyes turned to me.

I invited everyone to dig deep for the question that might move us forward.

One person said Carol. Yesterday, you told me about the huge pile of ironing youve got at home. You said you planned ironing fiveitems of clothing a day every day to get the pile down.

There was a pause. Could you use the same approach with the procedures project?.

Resisting the push, and inviting someone to draw their own conclusions, is a powerful wayto change a habit. In coaching, the client owns the goal, so if we can pull the answers from them, they own the habit change.

Understanding our own values and beliefs enables us to appreciate our time stealers. We use drivers from transactional analysis as part of our time management training.

There are fivedrivers:

Ill use 'be perfect' as the example. 'Be perfect' values perfection, detail, and getting things done correctly. Behaviourally, others may see them as nit pickers, as they delay projects by asking for another meeting rather than committing to actions.

They can be poor delegators, as they live by the mantra 'if a jobs worth doing, its worth doing well', and the only person they truly trust is themselves. They can be a hard task master, being unforgiving if there is an error, and giving too much detail.

Lastly, they can be really bad with time,often working way into the evening to meet a deadline, or missing a deadline. Learners often challenge me about this tendency, but then I say 'do you ever say to yourself, thats good enough, I will let it go?'

Their response is then, 'well, no',Which leads to them spending too much time on everything, instead of knowing what to do quickly.

I hope these have given you some ideas to improve your own time management. Do let me know what gains you get by changing a habit.

Interested in this topic? ReadTime management: do you know the ten commandments?

The rest is here:
Time management training: five ways to get people to really change their habits - TrainingZone.co.uk

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The newly-formed group of low-carb diet advocates pointed to a large and growing body of scientific research that demonstrates how carbohydrate restriction is a safe and effective dietary strategy to prevent and even reverse chronic diet-related conditions such as type 2 diabetes, obesity, and high blood pressure.

According to the 2014 meta analysis cited by LCAN, among 59 eligible articles reporting 48 unique randomized trials (including 7,286 individuals) and compared with no diet, the largest weight loss was associated with low-carbohydrate diets.

Currently, theDGA does not include a low-carb diet plan. Members of LCAN have said that current dietary guidelines do not apply to most Americans and that a variety of dietary options should be presented to Americans.

One size does not fit all. If there is anything we've learned over the last four years, it's that the low-carb approach should be a viable option," said Dr. Eric Westman, Associate Professor of Medicine at Duke University.

LCAN plans to launch a grassroots campaign in the coming months to urge leaders at USDA and HHS to ensure that a properly defined low-carb diet is included in the DGA to provide a dietary option for the majority of Americans who suffer from diet-related, chronic diseases.

According to Dr. Charles Cavo, co-founder and chief medical officer of Pounds Transformation in West Hartford, Connecticut, USDA and HHS officials have definedlow-carb inaccurately in the their scientific reviews.

Theyve defined the diet as having a carbohydrate intake of <45% or less of overall daily calories, while leading experts in the field define a low-carb diet as <25% or less, noted Dr. Cavo, which translates to 51-130 grams/day.

More extreme carbohydrate restrictive nutrition plans such as the ketogenic diet recommend that less 10% of overall daily calories come from carbohydrates.

LCAN defines a low-carb diet as reducing carbohydrate intake to below 25% of total calories, which can benefit most individuals especially those who are overweight or obese or people

with pre-diabetes/diabetes, fatty liver disease, high blood pressure, and unfavorable blood lipids that contribute to heart disease, such as low HDL-cholesterol and high triglycerides (fatty acids in the blood).

Essentially, according to LCAN's website, its general definition of a low carb diet looks similar to an inverted version of the current USDA-HHS dietary guidelines, in which fats and protein make up the base of the pyramid.

If the government has any responsibility to give advice on nutrition it should be focused on those who have a medical condition which is impacted by nutrition and provide evidence-based nutrition solutions, one being a low-carb diet. This diet is highly effective to prevent and treat diet-related illnesses and has decades of evidence to support it, said Dr. Mark Cucuzzella, professor of family medicine at West Virginia University.

The rise in popularity of low-carb diets such as going keto or simply a general avoidance of carbohydrates is a prevalent consumer trend. However, is this cautionary tale unfairly demonizing all sources of carbohydrates, even one from whole food sources?

Dr. Dana Ryan, Herbalife Nutritions director of sports performance and education told this publication that carbs have their place in the American diet, in balance with other macronutrients such as protein and fats.

Weve gotten to the point where weve demonized carbohydrates without adequate education that I think in a way is really hurting us.

We really go back to this notion of balance, rather than there be one macronutrient thats superior to the rest, said Dr. Ryan.

Dr. Ryan also noted that consumer education is needed around the source of cabrohydrates (e.g. carbs from whole grains and fruit vs. refined flours and sugar).

See the original post:
Coalition pushes for 'low-carb' diet to be added to 2020 Dietary Guidelines - FoodNavigator-USA.com

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When will the Government Street Project be completed?

"It's on schedule for late 2020, weather dependent and if there are no unforeseen delays," says Rodney Mallett, a spokesman for the state Department of Transportation and Development.

The project involves reducing a 4.2-mile stretch of Government Street from four lanes to three, with one lane in each direction and a center turn lane from East Boulevard to Lobdell Avenue. The most heavily trafficked stretch from North Foster Drive to Jefferson Highway will keep two eastbound lanes, have one westbound lane and include either a left turn lane or a two-way left turn lane.

The project will also substitute a roundabout for the traffic lights at the Government Street, Lobdell Avenue and Independence Park intersection, and add sidewalks and bike paths to Government Street.

The project will cost $11.7 million: Federal safety funds of $5.4 million; city-parish road transfer credits of $4.2 million; state funding of $1.1 million; and $1 million through the Americans with Disabilities Act.

With the almost constant flow of traffic on Bluebonnet Boulevard, shouldn't there be a traffic light in front of the Post Office and the Surgical Speciality Center? This is a dangerous intersection with too many things going on. In addition to cars exiting the Center and the Post Office, there are cars turning left and making U-turns. No U-turns are allowed at the less busy intersections a block or so up and down. Why here at this very busy spot? Is there any solution planned to ease this traffic problem?

P.S. U-turns shouldn't be allowed at the light on Bluebonnet and North Oak Hills either.

Brendan Rush, a spokesman for the state Department of Transportation and Development, says, "Our Traffic Engineering Section has looked at this location. Neither the Post Office nor the Surgical Specialty Center has the a volume of cars requiring the installation of a traffic signal at this intersection.

"As for the U-turn issue, generally U-turns are allowed at intersections and median openings where left turn lanes are present and the turn is not hindered by geometry nor a competing signalized protected movement."

Meanwhile, Ingolf Partenheimer, chief traffic engineer for the city-parish, says they'll take another look at the matter once that section of Bluebonnet comer under the control of the city-parish. "The switch-over is imminent," he says.

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Ask The Advocate: Government Street road diet; Bluebonnet traffic blues - The Advocate

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Athough eliminating is the hardest goodbye of all, low-carb diets have been the rage for quite some time now. There are a few different plans you can follow. Keto is a major one thats yielding quick, drastic weight-loss results for tons of people, and Paleo is another trendy plan. And then there are the tried-and-true low-carb classics, like the Atkins diet (this might be the first time youve heard that one in a while).

Both keto and Atkins are actually pretty similar when it comes to the amount of macronutrients (fat, carbs, protein) you should be consuming day to day, but what are the actual differences between the twoand which would be a better fit, nutritionally?

Of course you could just make your choice based on how much pasta youre able to eat, but nutrition experts do believe that one is a little bit better than the other for a few reasons. Two dietitiansNatalie Rizzo, MS, RD, a New York City-based registered dietitian, and Susan Piergeorge, MS, RDN, nutrition education manager for Rainbow Light and Natural Vitality CALMgive the lowdown on these high-fat, high-protein, low-carb eating styles. Their verdict, ahead.

The ketogenic diet is a high-fat, low-protein, and low-carbohydrate diet that was originally developed to treat epilepsy, explains Piergeorge. Thats right, historically, it wasnt prescribed for extreme weight loss but to reduce blood sugaryou can hardly have any sugar on the dietwhich during the 1920s was thought to lower the risk of seizures. Now, the diet is a huge trend for weight loss as well as treating type 2 diabetes, Piergeorge adds.

Heres the basic formula: Fat accounts for 70 to 95 percent of the keto diet, while protein makes up 5 to 20 percent, and carbohydrates just 5 to 10 percent of what youre eating. It tends to bring on dramatic weight loss because youre consuming less than 50 grams of carbs a day on keto, ideally.

At this ratio, the body starts to burn fat. Once the bodys glucose stores become depleted, ketone bodies are produced (these are products of fatty acid oxidation in the liver) and provide an alternate source of energy, Piergeorge explains. Basically, fat, instead of sugar from carbs, becomes your bodys main energy sourceand when you're burning fat, you lose weight.

Once you read this, you may be tempted to devour an entire charcuterie platter. But the focus really is on healthy fats and lean meats, and supplementing those with fruits and vegetables in moderate amounts, since those are technically considered carbs.

Keto-friendly foods:

Foods to avoid on keto:

There are some potential health benefits you could experience by going keto. At the same time, the diet can have side effects, as explained below.

Health benefits of keto:

Cons of keto:

Well, if youre trying to lose weight and have tried many other avenues to do so, eating keto may be effective. If youre diabetic or pre-diabetic, it may also help lower your blood sugar since youre cutting out all that sugar.

And, Rizzo adds, it could be a fit for some athletes, too. Certain elements of the keto diet, like the emphasis on healthy fats and protein, is a good recommendation for active individuals who put a lot of wear and tear on their muscles and need more calories, Rizzo says. You have to make sure the fats you choose are healthy, omega-3-rich fats instead of saturated fats, and that you're choosing lean sources of protein.

Remember that before making a major lifestyle change, though, its best to check it out with your medical professional first. You dont want to end up feeling worse after making this dietary switch instead of better.

Though the Atkins diet basically peaked in the late 90s (didnt we all?), it was actually developed much earlier by Robert C. Atkins, a doctor who published his first book, Dr. Atkins Diet Revolution, in 1972, and then his most popular bestseller, Dr. Atkins New Diet Revolution, in 1995. Dr. Atkins intended on it being a way to cut carbs, of course, and reduce high blood pressure.

Basically, with Atkins, you generally have two paths you can choose from: Atkins 20 and Atkins 40, based on the grams of carbs you should be eating per day. Its also low in carbs, higher in fat, and higher in protein, which ideally should prompt the body to burn fat.

If youre trying to shave off more than 40 pounds, youd eat about 60 to 70 percent fat, 20 to 30 percent protein, and 5 to 10 percent carbs on Atkins 20 (youre allowed 20 grams of carbs a day), Rizzo explains.

If you would like to lose less than 40 pounds, go with Atkins 40. It consists of 55 to 65 percent fat, 20 to 30 percent protein, and 10 to 15 percent carbs. Youre allowed 40 grams of carbs per day, which is a bit easier when youre tallying up macros. Theres also Atkins 100, which is a slightly simpler plan that allows for 100 grams of carbs per day.

Like keto, Atkins focuses on lean protein, as well as healthy fats. Depending on the plan individuals follow, the plan emphasizes consuming protein at least three times per day in four to six ounce portions including meat, seafood, poultry and eggs, Piergeorge explains. Fats are encouraged, you want at least 3 tablespoons per day in the form of butter, mayonnaise, or olive or other vegetable oils, she adds.

Atkins-friendly foods:

Foods to avoid or limit on the Atkins diet:

Just like keto, there are potential health benefits of the Atkins diet, as well as side effect you should be aware of before you try it.

Health benefits of Atkins:

Cons of Atkins:

Like keto, it may help an individual drop some serious pounds if its done the right way. And it can help lower your blood sugar if you have type 2 diabetes or are pre-diabetic.

Also, counting macros can be a good way to really boost awareness of what youre putting in your body, especially if you are an athlete and want to make sure youre fueling properly for training. But, Piergeorge argues, a highly restrictive diet doesnt work for everyone, and you should consult a doctor or nutritionist before beginning this strict regimen.

Keto and Atkins may seem like the same thing when it comes to eating more fat and protein and less carbs and sugar, but there are some nuances you should keep in mind.

Keto and Atkins similarities:

Keto and Atkins differences:

Both keto and Atkins are highly restrictive diets, the experts point out, so it may be difficult to sustain these major lifestyle changes and cut out carbs for a long period of time.

Keto becomes tricky because it can be an unhealthy diet if you dont do it correctly, and consume too many unhealthy fats (were talking cured meats instead of avocado). I wouldnt necessarily recommend the keto diet because it has such a high percentage of fat and a low percentage of carbs. Its unsustainable in the long run, and there is too much of a tendency to eat a lot more saturated fat than you need, Rizzo says.

If she *had* to choose between these two highly restrictive eating regimens, shed choose Atkins because it allows for more carbs (in the form of fruits, veggies, and whole grains) and ultimately more leeway in your eating and more balance in your diet.

Atkins also gives you more wiggle room because you can choose the 20, 40, or 100 option for allotment of grams of carbs per day. That way, you can introduce a little more pasta into the mix if thats how you want to roll.

But its ultimately your decisionyoull be making the dietary changes so they have to fit with your lifestyle and make you feel happy and healthy. Changing your diet (and especially eliminating the majority of carbs from your diet) is not easy, and may take some trial and error, so its important to thoroughly research all of your options.

Read more here:
Atkins Vs. Keto: Differences Between The Diets, According To RDs - Women's Health

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Gibson produced the original short scale ES-350TDN from 1955 to 1963, and then made a full-scale version from 77 to 81. The companion amp is a 1961 Gibson GA-20T Ranger.

After running into session guitarists Hank Garland and Billy Byrd at a Nashville disc jockey convention in 1955, Gibson developed a line of thin-bodied electric guitars using input from the two musicians. The guitars were marketed to players who wanted a smaller, more comfortable instrument, without the weight of a solidbody.

TDN, by the way, stands for thinline, double-pickup, neutral finish.

Gibsons initial thinline series of the mid 50s was made up of three guitars: the Byrdland, the mid-priced ES-350T, and the economy ES-225T. The high-end Byrdland was designed with contributions from Garland and Byrd, and its handle was obviously a combination of the two artists last names. It was meant to be a thin L-5 CES (at 2 1/4" thick) with a shorter 23 1/2" scale neck, instead of the L-5s 25 1/2" scale.

Humbuckers replaced the ES-350TDNs initial double-P-90 configuration in 1957, but the hardware, including the tailpiece with the guitars model number onboard, remained the same.

The ES-350T, which slimmed down the full-bodied ES-350, used the Byrdlands innovative measurements while retaining many of the 350s cosmetic and structural features. With its laminated maple top, back, and sides, the guitar was intended to be a more affordable version of the Byrdland, priced $155 cheaper in its debut year. The 1962 Gibson catalog describes other details of the ES-350T: Matching the all-around excellence of Gibson performance, this distinctive instrument has a thin, narrow, short-scale neck. The choice of many professionals who acclaim these design features, which permit the use of many chords previously beyond reach. Beautifully finished arched top and back of highly figured curly maple with matching curly maple rims, ivoroid binding, and gold-plated metal parts.

The figured maple on this guitars back shows zero damage from belt rash or other blemishes, adding to its charisma.

The nicely figured, natural finish 1963 ES-350TDN featured this month has all the characteristics of the final edition of the model, before its discontinuation that year. (A full-scale version was reissued in 1978.) These include gold hardware, two humbucking pickups (which replaced P-90s as standard-issue in 1957), a deep Florentine cutaway (which replaced the rounded Venetian-style cut in 1961), a 3-piece maple neck (which replaced the original 2-piece in mid-1962), a rosewood fretboard with split parallelogram markers, and a crown-inlayed headstock. TDN, by the way, stands for thinline, double-pickup, neutral finish.

Note the GA-20T Rangers voicing dial, to the left of the headstock. Its a glorified tone control that works this way: 1, in the center, is neutral, while 5, on the left, is darkest and 5 on the right is brightest.

The 1962 Gibson price list has the natural finish ES-350T at $500. A 603 Faultless, plush-lined case was an extra $56. The current value for one in excellent, all-original condition is $7,500. The amp is a 1961 Gibson GA-20T Ranger. Two 6V6 power tubes push 16 watts through a Jensen P12R speaker. This tweed covered amp has five control knobs. The voicing dial controls the tone (1, in the center, is neutral, while 5, on the left, is darkest and 5 on the right is brightest), the volume 1 knob works for the channel with no tremolo, while volume 2 controls the tremolo channel. And, of course, depth regulates how strong the tremolo signal is and frequency manages the speed of the tremolo. The original price was $169.50. The current value is $1,000.

Sources for this article include Gibson ElectricsThe Classic Years by A.R. Duchossoir, Gibson Guitars: Ted McCartys Golden Era 1948-1966 by Gil Hembree, The Gibson Guitar From 1950: Volume 2 by Ian C. Bishop, Gibson Amplifiers 19332008: 75 Years of the Gold Tone by Wallace Marx Jr., and the 1962 Gibson catalog.

See more here:
When Gibson Put the ES-350 on a Diet - Premier Guitar

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FROM kombucha to hemp seeds - 2019 was full of weird and wonderful diet trends.

And it seems as though 2020 isn't going to be any different with droves of trendy and alternative foods emerging.

1

Helen Bond, registered dietitian and spokeswoman for the British Dietetic Association, has revealed there will be a continued focus on plant-based food.

And things like freekeh, banana flour and turmeric are bound to fill menus and plates when the new year comes round.

Here, she takes us through each of the key diet trends she predicts will take 2020 by storm...

Lesser known grains such as freekeh and teff are set to fill people's plates in 2020 - as slimmers find other ways to replace carby-food.

Helen says: "Theres never been a trendier way to fill the healthy carb spot on your plate than with unusual grains.

"People will go wild with rice and nutrient-packed grains like freekeh, barley, spelt, bulgar wheat, quinoa, wholewheat couscous, teff, and buckwheat."

Move over kale, nudge over spinach, this'cabbage turnip' is set to become the new green leafy veg of 2020.

It looks something like a Sputnik in vegetable form and the mild, sweet flavour is somewhere between a turnip and a waterchestnut, with a crisp, crunchy texture.

Helen says: "Full of vitamin C and gut healthy fibre and hugely versatile to add to your menu - you can steam kohlrabi, boil it, chop it into a stir-fry or eat it raw grated in a salad."

There is set to be a drive for innovative plant-based replacements for grains and an increased interest in alternative flours made from fruit and veg.

In particular, Helen says to look out for banana flour and coconut flour in supermarkets.

She adds: "The organic movement isnt slowing down, and in 2020 increasing numbers of health-conscious consumers will continue to rebuff food and drink that contains too many additives, and instead embrace natural ingredients and premium organic products."

Cauliflower had a good year this year with cauliflower pizza bases and steaks, and cauli rice, but next year, its all about Caulini.

Caulilinis stalks are more tender and, as a whole, tastes sweeter than your typical cauliflower.

Helen says: "Sweet and slightly nutty in flavour and visually appealing on your plate, as its long stem turns bright green when cooked, while the florets stay light."

There has been a significant rise in health conscious millennials, with a study recently revealing they consume just five units of alcohol a week.

This means there will be more and more non-alcoholic drinks introduced into the market.

Helen says: "Non-alcohol drinks are set to generate some serious thirst in 2020, with wellness-obsessed millennials ditching boozy nights and enjoying more non-alcoholic spirits, cocktails and sparkling quenchers with interesting flavours, like kombucha and botanical mixers."

In the past two years, the UK has launched more vegan products than any other nation - and this is set to continue well into 2020.

"Vegetarian and vegan are likely to maintain their position as the biggest nutrition buzzwords next year", Helen says.

"People will be tapping into in-vogue plant-based choices, such as meat-free burgers and sausages, bean casseroles, lentil shepherds pie, mushroom bolognaise and vegetable curries."

There are growing concerns about the impact of food miles on the environment.

This means people will be looking for food that has come from a nearby farmer, fishmonger, or any other fresh produce creator.

Helen says: "Growing concerns about the impact of food miles on the environment means that eco-conscious diners now want localism to their food with dishes created with ingredients sourced locally, without packaging and taking advantage of seasonal produce."

More and more people will be embracing plant-based protein in 2020 - meaning supermarkets will be full of pulses.

Helen says: "Edible seeds that grow in a pod andinclude, among others, lentils, baked beans, chick peas, black eyed peas, red kidney beans and fava beans are what its all about.

"Theyre little nutrient powerhouses that count as one of your five-a-day, pack a hearty fibre punch, and are friendly on the planet."

Buddha bowls colourful bowls usually composed of vegetables, healthy grains, and protein are one of2020's top emerging food trends.

"Hearty, healthy, moreish, packed with nutrients and oh-so-hip, Buddha bowls are making lunchtime salads exciting again", Helen says.

"Essentially made from colourful veggies, lean protein, whole grains, and a tasty sauce, but theyre endlessly customisable."

Turmeric is the flavour of the moment - with even Starbucks launching its own drink with the spice in it recently.

It's a spice in Indian food taken from the plants underground stems and it's anti-inflammatory properties are said to reduce the risk of cancer, treat brain disorders, improve memory and boost immune systems.

And shelves are set to be brimming with it in 2020 - with droves of celebrities and health experts touting it.

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"This bright orange spice is preparing to climb to the top spice spot in 2020", Helen says.

"And with its reputed anti-inflammatory properties, why not add a little extra vibrancy into your soups, roast potatoes, rice or even eggs."

It comes after it was revealed that turmeric may be "just as effective as medicine" in treating sports injuries.

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Diet trends predicted to take 2020 by storm from freekeh to banana flour - The Sun

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When we eat whole nuts, they take longer to chew and this can slow us down and make us feel fuller sooner

by: Len Rome

(WYTV) Some of us will eat our way through the Christmas season, while others will at least try to avoid packing on extra pounds this month.

If thats you, one way to avoid putting on extra weight is to help yourself to the holiday nut bowl.

Dietitians say adding the right amount of nuts to your diet can be beneficial.

When people were increasing their nut consumption by what they said was half a serving, which boils down to a tablespoon and a half of peanutsraw peanuts or two tablespoons of walnuts, a tree nut option, they were associated with less long-term weight gain, said Ryanne Lachman from the Cleveland Clinic.

Nuts are good, but eating nut butters did not have the same protective effect against weight gain.

When we eat whole nuts, they take longer to chew and this can slow us down and make us feel fuller sooner.

Add nuts to salads. Try chopped walnuts or sliced almonds, or add them to cooked dishes, such as green beans.

Stick to two handfuls of nuts each day. The healthiest way to enjoy them is in their raw form, with no added sugar or salt.

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Len Romes Local Health: Adding nuts to your diet to reduce weight gain - WYTV

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A vegan couple in Florida were formally charged this week with first degree murder charges in the death of their 18-month-old son, who died of extreme malnutrition in September, weighing only 17 pounds.

Ryan Patrick OLeary, 30, and Sheila OLeary, 35, were also indicted in Lee county for aggravated child abuse, aggravated manslaughter, child abuse, and two counts of child neglect, the Fort Myers News-Press reported.

The OLearys told investigators their children eat a raw food diet which largely consists of mangoes, rambutans, bananas, and avocados, and that the toddler hadnt eaten in a week and was only breastfeeding.

How do you protect your children from predators? Join Nancy Grace and a team of world-class experts for the online course Justice Nation: Crime Stops Here.

The indictment includes three other children the couples surviving children, ages 3 and 5, and Sheila OLearys daughter with a different father, age 11 State Attorney Amira Fox said.

The evidence and crime scene in this case are gut-wrenching. These are images as a mother and state attorney I will not be able to forget, Fox said at a news conference.

Citing a Cape Coral probable cause statement, the News-Press reported that an autopsy confirmed that the toddler died from complications of malnutrition, including microsteatosis of the liver an abnormal retention of fat in cells and slight swelling his of hands, feet, and lower legs.

Sheila OLeary called for help on September 27 after finding her son unresponsive and cold at the couples Cape Coral home. The toddler was pronounced dead at the scene, as CrimeOnline previously reported.

The parents told investigators they thought the boy was not eating because he was teething.

The night before his death, Sheila OLeary reportedly told investigators she noticed her son was having difficulty breathing while breastfeeding him. The couple allegedly went to sleep instead of getting their ailing son medical attention. The mother also said that her deceased son was born at home and had never seen a doctor. While she claimed her other children were homeschooled, police determined that they were not enrolled in an approved program.

The couples two surviving children were reportedly also severely malnourished. The older child reportedly appeared to be the healthiest of the three children. Police wrote in their report that the girl stays with her biological father for two weeks every couple of months, possibly explaining her healthier appearance. According to the News-Press, the girl was placed in her biological fathers custody in 2009 because she failed to thrive in Sheila OLearys care.

The two younger children were extremely small for their age and were a pale, yellowish color, the police report said, according to the Cape Coral Daily Breeze, which said one of the children also had blackened teeth indicating dental decay.

The OLearys are scheduled to appear in court on Monday.

For the latest true crime and justice news,subscribe to the Crime Stories with Nancy Grace podcast. Listen to the latest episode:

Join Nancy Grace for her new online video series designed to help you protect what you love most your children.

[Featured image: Sheila and Ryan OLeary/Lee County Sheriffs Office]

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Florida couple starved toddler with vegan diet: Grand jury - CrimeOnline

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Not all fat is created equally and visceral fat, which lies deep below the surface, near vital organs such as the heart, liver and intestines, can be life-threatening. The fats proximity to vital organs means that carrying an excess amount of it hikes your risk of developing chronic complications, such as heart and liver disease.

To keep visceral fat bay, evidence backs limiting your intake of foods that lead to the harmful weight gain.

One of the primary culprits is high carb intake so cutting back on this food group can bring fat-burning benefits.

Studies have shown that diets with under 50 grams of carbs per day cause belly fat loss in overweight people, those at risk of type 2 diabetes and women with polycystic ovary syndrome.

Lower-carb weight-loss diets may be better for losing visceral fat than higher-carb weight-loss diets, according to a study published in Diabetes Research and Clinical Practice.

You dont have to cut out carbs completely to reap the benefits.

READ MORE:Angela Rippon health: The plant supplement star used to help get rid of visceral fat

Many sugar-sweetened beverages are made with high-fructose corn syrup instead of sugar, according to medical website LiveStrong.

Drinking beverages sweetened with fructose may increase visceral fat, reports an article published in The Journal of Clinical Investigation.

The study involved overweight and obese people, so further research is necessary to determine whether fructose has the same effect in normal weight individuals.

To keep visceral fat at bay, try replacing these beverages with naturally calorie-free options such as water, tea or black coffee, advises LiveStrong.

Findings published in the Journal of the American Geriatrics Society also makes a case skipping diet fizzy drinks as this may be associated with increases in waist circumference, and thus potentially visceral fat as well.

In addition to dieting, exercising regularly also offers a robust defence against visceral fat gain.

Harvard Medical School recommends getting 30 to 60 minutes of cardio per day, such as brisk walking, swimming, running or aerobics, and notes that exercising with weights may also be helpful.

Evidence demonstrates the visceral fat-burning benefits of aerobic exercise.

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How to lose visceral fat: Cut back on this type of food to reduce harmful belly fat - Express

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