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If a person has gained some weight during the quarantine period, it is important for them not to be too self-critical. Several manageable adjustments can help people lose the weight they gained in lockdown.

Quarantine is an effective measure to help reduce the spread of COVID-19.

However, life under lockdown comes with its own mental and physical challenges.

As a result of quarantine, some people may notice weight gain during the pandemic one study suggests 22% of adults reported gaining weight during the COVID-19 pandemic. Many challenges and disruptions to daily routines may play a role in this.

Factors, such as less sleep, less physical exercise, and eating more, may contribute to what many refer to as the quarantine 15, referencing the weight gain that many people experience during the pandemic.

However, for those with concerns regarding weight gain, it may be possible to adapt gradual changes into daily routines that may help manage and maintain a moderate weight.

This article explores possible causes of weight gain during the pandemic and suggests some tips and strategies that may help people maintain a moderate weight.

The restrictions that quarantine places on everyday life are likely to alter and interrupt many peoples daily routines.

The rise in unstructured time, the closure of gyms and recreational centers, movement restrictions, and the enormous stress of the pandemic will all likely affect peoples sleeping patterns, eating habits, and levels of physical exercise, which may contribute to weight gain.

People may also struggle to focus on weight management due to increasing work demands, unforeseen hardships, and safety concerns.

Many potential factors may contribute to weight gain during a quarantine period. These may include:

Health concerns, financial problems, and general uncertainty during the COVID-19 pandemic are likely to contribute to stress.

This additional stress may alter eating behaviors and result in weight gain.

People are more likely to stress eat, which typically involves higher food consumption involving more junk food items.

The stress may also result in people feeling less motivated to exercise.

Quarantine is also likely to have a significant impact on many peoples mental health.

Research suggests the COVID-19 pandemic is causing increased levels of post-traumatic stress disorder, depression, and anxiety.

People experiencing mental health difficulties may also emotionally eat, contributing to weight gain.

Those struggling with their mental health may also find difficulties in maintaining the motivation for physical exercise.

However, one study suggests that instead of gaining weight, some people may view their weight in a distorted manner, causing them to think they have gained more weight than they have.

Click here to learn tips for finding motivation with depression.

Due to lockdown restrictions, people may find themselves living a more sedentary lifestyle.

Some research even suggests that active adults have seen their activity levels drop by around 32% in lockdown.

Working from home, physical distancing, and the closure of gyms, parks, and other sports facilities may contribute to this.

Quarantine restrictions may also result in people experiencing boredom, which may cause them to overeat.

People with obesity are at a higher risk of severe illness from COVID-19.

A 2020 article suggests that disturbances in metabolism due to obesity contributes to negative outcomes.

In particular, experts believe having obesity leads to the reduction of adiponectin, a substance that protects the lungs.

Obesity is also a common comorbidity for other potential risk factors for severe illness from COVID-19, such as diabetes, lung disease, and heart disease.

One study suggests that people with a history of obesity, hypertension, chronic lung disease, diabetes, and heart disease may have the worst prognoses from COVID-19.

For those with obesity, the Centers for Disease Control and Prevention (CDC) recommend people follow the measures below:

People can try adopting strategies that may help them maintain a moderate weight during quarantine.

Generally, the most effective method of weight loss is a healthful diet and adequate exercise.

Some of the following tips may help promote weight loss.

People can perform a variety of exercises in the safety of their own homes.

These can include yoga, body weight exercises, or simply walking around the house.

Click here to learn more about exercising at home.

People can also try an online workout program. Typically, these programs are cheaper than gym or class memberships, while some are even free. There is a large variety to choose from, which may suit a persons preferred activity and health goals.

Research suggests that using online apps or programs for exercise can help people overcome barriers such as a lack of time, facilities, or enjoyment.

Click here to learn more about online workout programs.

Some people may also consider trying an online personal trainer (PT). Usually, an online PT will provide workout plans, nutrition plans, and advice to help people meet their fitness goals.

A 2017 review indicates that PTs can improve peoples adherence to workout plans and positively impact their attitude to exercise.

Click here to learn more about online personal trainers.

Dancing is another form of exercise that people can perform at home. Dance workout videos may provide a simple and fun way for people to stay active, with the added benefit of improving mood.

A 2020 study notes that sedentary females participating in dance fitness exercises three times per week had improved markers of both physical and mental health.

Click here to learn more about dance workout videos.

While it may be tempting to indulge in convenient or comfort food, they are typically not healthful options.

A 2018 study notes that a healthful diet is likely to be rich in fruits, vegetables, whole grains, and high-quality proteins. A person following this type of diet may also wish to cut down on foods with added sugar, refined grains, and highly processed foods.

Click here to learn more about the best foods for weight loss.

If possible, it may also be beneficial for people to eat home-cooked meals as often as possible, rather than relying on takeout or ready meals.

A 2017 study suggests that people who ate five home-cooked meals per week were 28% less likely to have excess weight and 24% less likely to have excess body fat than those who ate home-cooked meals fewer than three times per week.

People can try creating daily routines to preserve a sense of normality.

This can involve scheduling regular times to wake up, eat meals, exercise, and sleep.

People can also plan their meals and set aside time for meal preparation. A 2017 study suggests a link between meal planning and a healthful diet and lower rates of obesity.

It is also important to establish a regular sleep routine and get plenty of rest. Evidence suggests there is an association between obesity and a lack of sleep.

Setting aside regular time for exercise each day may also help people maintain regular physical activity.

Some people may notice some weight gain due to quarantine restrictions. This could result from factors such as excessive stress, less exercise, and disruptions to daily routines.

However, people can introduce gradual changes to their lifestyle and diet to help maintain a moderate weight.

It is also crucial for people to go easy on themselves during these trying times. A person should not feel too self-critical if they have gained weight, as negative thoughts and emotions may have an adverse effect on their mental health.

Some tips that people may find useful include establishing a daily routine, finding a form of exercise they enjoy, planning and preparing healthful home-cooked meals, and getting plenty of sleep.

Continue reading here:
Quarantine weight gain: Causes and tips to manage and reverse it - Medical News Today

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Many people who want to get into running are put off by the daunting prospect of painstakingly counting out individual grains of rice or choking down vile protein shakes. There is certainly no shortage of books explaining exactly which foods you simply must eat to maximise your performance, and no lack of tanned, toned, flat-tummed individuals smiling magnanimously from the cover in the safe knowledge of their own unassailable superiority. You know the ones I mean.

Books with such inspiring titles as This Is Going To Hurt, Willpower Doesnt Work and Skinny B*tch (all real names) make a running lifestyle seem exclusively achievable to those who do 5am 10-mile cross-country runs with rucksacks full of rocks, and then eat the rocks for breakfast. As someone who calls themselves a runner, and also as someone whose eating habits single-handedly keep Terrys Chocolate Oranges in business, I can tell you this simply isnt true. And so, without further ado, here are my Top Five Myths about the so-called runners diet.

1. Different people need different types of diet

Everyone is different. We all have that annoying friend who eats like a pig but looks (and runs) like a gazelle. However, as Micaela Karlsen points out, many people confuse differences in degree with differences in direction. What this means is that, whilst some people may have a lower tolerance to unhealthy food, they dont therefore need to follow a vegan diet, or a keto diet, or a sugar-free diet because its the only thing that works for them. All human digestive systems are fundamentally the same, and so eating generally healthy, balanced food will always win out over a wild goose chase for your perfect nutrition programme. Unfortunately, that also means theres no-one out there who will thrive off the McDiet

Eating generally healthy, balanced food will always win out over a wild goose chase for your perfect nutrition programme.

2. Your diet has to be precise

Food packaging labels outline each individual calorie, adding a second to our parkrun time and pushing us ever closer to our unavoidable demise. Its easy to become obsessed with the exactitudes of weekly mileage, km splits and PBs - it seems natural that this precision should also transfer to what we eat. However, the reality is that a far more rough-and-ready approach works just as well. In 2006, 20,000-year-old human footprints were found to be running for several miles at a breezy 37 kph Usain Bolts top speed. There is a lesson to be learned here: our ancestors certainly didnt worry about exactly what they were consuming. Its far healthier to have a common sense attitude about what you eat; listen when your body is telling you its hungry or full, and not beat yourself up for that extra slice of cake.

3. You need processed food

A common misconception is that expensive, fancy runner-y bars are an essential part of ones daily food intake. Some runners think its necessary to squeeze every possible microgram of sustenance out of each bite: the nutritional equivalent of Dwayne Johnson with a used-up tube of toothpaste. This may be true in very specific scenarios; energy gels are useful for refuelling during events typically around half-marathon length or longer. However, in day-to-day life natural foods will do just fine. In fact, subsisting on energy bars can mean you end up with mineral imbalances, impacting the bodys ability to absorb other substances.

What you eat and what you do need to work in harmony.

4. If you do enough running, you dont have to worry about what you eat

It always amuses me when I see jumbo-packs of Jaffa cakes with Enjoy as part of a healthy lifestyle on them. Sure, these are the closest Ive come to fruit in four weeks but not to worry, runnings a famous cure for scurvy. You can have the fastest car in the world, but if you ditch the motor oil and try to run it on deep-fat fryer oil instead, it wont be going anywhere. To clarify, Im not advocating runners drink motor oil (although I did get a 5k PB in the ambulance), but the principle remains. As much as Ive said that you shouldnt worry too much about what you eat, there is a limit, and you cant expect your body to perform if youre not giving it anything to go on.

5. and if you eat healthily enough, you dont have to do any running!

On the other side of the coin, youre not magically going to improve at running just by eating healthily. Without training, your VO2 max will drop and your performance will suffer. When more glucose is consumed than can be used or stored as glycogen it is converted to fat. Therefore, even if youre not ingesting many calories, what you do ingest will just lead to weight gain.

And there we have it: my Top Five Myths about the runners diet. Hopefully this will leave you feeling slightly less stressed about KitKats recently going up to 518 calories. After all, mental is just as important as physical health when it comes to running. Speaking of which, I think all this writing has earnt me a snack

Varsity is the independent newspaper for the University of Cambridge, established in its current form in 1947. In order to maintain our editorial independence, our print newspaper and news website receives no funding from the University of Cambridge or its constituent Colleges.

We are therefore almost entirely reliant on advertising for funding, and during this unprecedented global crisis, we expect to have a tough few months and years ahead.

In spite of this situation, we are going to look at inventive ways to look at serving our readership with digital content and of course in print too.

Therefore we are asking our readers, if they wish, to make a donation from as little as 1, to help with our running costs at least until this global crisis ends and things begin to return to normal.

Many thanks, all of us here at Varsity would like to wish you, your friends, families and all of your loved ones a safe and healthy few months ahead.

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Five myths about the 'runner's diet': why living off lentils might not work - Varsity Online

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TAMPA, Fla. (WFLA) While the Tampa Bay Buccaneers are preparing for the NFC Championship Game against the Green Bay Packers on Sunday, their fans are following in their footsteps.

No, they may not be hitting the practice field.

No, they are probably not watching any film.

No, they have not been particularly dedicated to studying the playbook.

However, these fans did decide to restructure their diets in the days between the Saints game and the Packers game. They are following one rule. They cannot eat any type of cheese.

It is no Philly cheese, no cream cheese, no cheese puffs, no shaved cheese, no crumbled cheese, explained Christian Perez, a loyal Buccaneers fan. Just no cheese. We are not doing any cheese.

If you are confused by this constraint, you must consider the enemy.

These fans are eliminating cheese from their diets until the Buccaneers are victorious over the Packers and their cheesehead followers.

They likely settled on that sacrifice around 1:30 on Monday morning while they were waiting for the team to arrive at Sheltair Aviation in Tampa.

I remember the bright lights and horns honking and screaming, said Perez. That is why I dont have a voice but it was amazing.

Perez is one of three Buccaneers fans responsible for the Loose Cannons Podcast, a podcast created by the fans for the fans.

We just give our crazy fanatic take on being a Bucs fan, said Samer Ali, another member of the team, and the ups and downs of being a Bucs fan and, if you know our history, there are a lot of downs but that is why we love a moment like right now.

When the Buccaneers beat the Saints, the Loose Cannons Podcast contributors acted quickly.

We only did a one-hour postgame show, said Ali, so that we could go to the airport. We told everybody, when we beat the Saints, we are meeting at the airport.

They gathered there to welcome the players home.

It was definitely nice to be able to have that support and it was very gracious of them to come out, said Buccaneers defensive lineman, Ndamukong Suh.

All of the players, man, they were just excited to see us out there, said Adam Horn of the Loose Cannons Podcast. We were even more excited. We were losing our minds.

It was a dope, dope feeling after winning a game like that, said Ali.

Ali has been a fan for decades but he has never been a fan who follows the teams planes.

When the Bucs last went on a run like this, I was only 17 or 18 years old so this is a first for me, said Ali. It was something I could not pass up. I had to do it.

He did do it with his fellow Loose Cannons and loyal listeners.

Everyone was so happy, said Devon Garnett, who is both a fan of the podcast and a fan of the Buccaneers. You got a bunch of Tampa Bay chants going. You see all of these nice cars coming out and it was awesome. People were playing music. Players were playing music, going by, they are taking videos of us so you got to go hard for your team.

Garnett has been in this position in the past. He remembers celebrating when the Buccaneers beat the Eagles in the NFC Conference Championship Game on Jan. 19, 2003.

My family and I hopped in the van and we came down here to welcome them, he said. My neighbor was in the van with us. He opened the door and he was waving a Bucs flag. Some guy let us park in his yard for $10. I am running up and down the street right here so I remember it like it was yesterday.

He has treasured that memory and he has his heart set on adding to it.

It gives you that feeling that maybe this could be the year, Garnett said. I dont want to jinx anything. We got a hard game this week but it brings back memories and it is good that Tampa Bay sports are back.

If the Buccaneers beat the Packers on Sunday, Horn has already decided how he will celebrate it.

I am renting a horse, he said, so I can do victory laps around the stadium for Devin White.

The next game, the final game of the 2020 season, will be Super Bowl LV at Raymond James Stadium, the home of the Tampa Bay Buccaneers.

When they win, it just makes everything better, said Perez. Coffee tastes better. Your drive to work is better. Tampa Bay weather is better. Football is amazing. It is brings people together.

Yes, it brings people together and, in this case, it brings people together against the Green Bay Packers and their cheesehead followers.

No, thank you, I will pass on the cheese, too.

Original post:
This could be the year: Meet the Bucs superfans who removed cheese from diet ahead of NFC championship game - WFLA

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Find out what a raw diet is and how a balanced raw diet could beneficial for your pet.

ST. LOUIS Why not make 2021 the year that you and your pet eat healthier, together! The experts at Treats Unleashed can help with that and they will brainstorm with you for free in store, on the phone, or even online. They can help you find the best food for your pet, no matter the budget you are working with. Teresa Miller is here to tell us more.

Teresa says they have seen a big push into raw foods for people as well as pets. She mentions that a raw carrot will always be good for your pet, but when it comes to raw meats you have to be a little more careful. Raw food can have many benefits for your pet like providing a shiny coat, better digestion, and more.

Teresa explains that when she talks about a raw diet, she means a balanced raw diet. You want to make sure you are using products that are formulated specifically for pets so that it has all of the vitamins and minerals that they need. Changing your pets diet can be a good idea to help promote gut health. Treats Unleashed has several tips to help make that transition. You can even supplement the food they are already using if you dont want to change everything.

Treats Unleashed has 13 St. Louis area locations. This month you can get up to $5 off on Stella & Chewys and Primal Freeze-Dried food. You can also subscribe for autoship and save 5% on each order. Learn more and order on treats-unleashed.com.

Treats Unleashed wants to make sure that your pet is getting all the nutrients they need in their food. ST. LOUIS - A lot of us are striving to do better, and eat better, especially at the start of a new year. Why shouldn't that trickle down to our pets?

THIS ARTICLE INVOLVES COMMERCIAL CONTENT. THE PRODUCTS AND SERVICES FEATURED APPEAR AS PAID ADVERTISING. FOR MORE INFORMATION, EMAIL US AT SMSL@KSDK.COM.

SHOW ME ST. LOUIS IS A PART OF 5 ON YOUR SIDE AND FEATURES ST. LOUIS EVENTS, COMPANIES, BUSINESS PEOPLE AND OTHER GUESTS FROM AROUND THE COUNTRY.

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Treats Unleashed can help find the best diet for your pet - KSDK.com

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Openfit

If you've ever checked out Shay Mitchell's Instagram, you'd know that health and fitness are an integral part of the Canadian actor's routine life. So much so, she even considers exercising her "therapy".

And even though the coronavirus lockdown might have thrown her fitness routine for a loop, the 33-year-old isn't letting her health goals fall by the wayside.

However, taking care of herself during these strange and stressful times hasn't been easy. "I've been taking everything one day at a time and being gentle with myself when I need to be," says the You actor. "I always try to remain positive, but there have definitely been days where I just have not been up for working out or taking as good care of myself as Id like. Ill get into a good routine but then falter. One day off becomes two. Two becomes five. But I dont beat myself up over those days," tells Mitchell. "Were humans going through a really challenging time and I think we are all entitled to off days," she adds.

Amid lockdown, Mitchell's workout routine involves walking on the treadmill or riding the peloton daily and then doing some isolated exercises either first or last thing in the day. "Chasing after my one-year-old has also been a surprisingly great workout," adds the Pretty Little Liars alum.

One of my big goals for 2021 is to integrate small changes that I know I can stick to instead of trying to implement a sweeping change, she tells. To do just that, Mitchell has recently partnered with digital fitness and nutrition platform, Openfit, to launch Four Weeks of Focusa workout program developed by fitness trainer and influencer, Kelsey Heenan. "Its 30 minutes a day, five days a weekfor four weeks only. Its a very realistic commitment and that in and of itself makes it exciting and easier to stick to," Mitchell notes. The fitness program will not only give members a sneak-peek into Mitchell's fitness journey but also provide them the opportunity to work out with the Canadian star and her friend Stephanie Shepherd during the four-week program.

"2020 was a tough year, so Im excited to be starting 2021 off on the 'right' foot on a personal level by taking care of my health and wellness," says Mitchell.

Openfit

When it comes to staying fighting fit, Mitchell is also particular about what foods she puts in her body. Typically, the Canadian star kickstarts her day by filling up her five-gallon water jug and rehydrating"to flush my lymphatic system," she explains. "For breakfast, I do fresh fruit with oatmeal," Mitchell says. "Or sometimes ramen," she laughs.

"For lunch, one of my go-tos is a huge salad with a small side of grain or pasta, kind of like a Buddha bowl," tells the Bis Travel founder. For dinner, Mitchell usually has a light, protein-rich meal like fish with sauted veggies and gluten-free pasta.

She usually steers clear of dessert, but that doesn't mean the actor doesn't enjoy not-so-healthy comfort foods every once in a while. On her cheat days, Mitchell loves to indulge in tacos, pizza, ice cream, Rice Krispies, boba (bubble tea) or Bahn Mi (sweet and savory Vietnamese sandwich).

In addition, Mitchell has also made it a point to focus on her mental and emotional well-being during these uncertain times by nurturing the relationships that are most important to her. "I have been checking in with my friends and family more often than I used to, to stay sane," she tells. Other than that, "I'm doing what I can to safely help and I'm keeping myself busy with side hustles," adds the actor and entrepreneur.

Openfit

When asked what's her go-to wellness rule in life Mitchell replies, "if it doesnt feel good dont do it." "Its okay to take a day off, its okay to cheat. Were all people and while it's essential that we challenge ourselves, some days you just have to give yourself a break," she says. "But on the days you dont need a break, hit it hard," she suggests.

For people who are struggling to stick to their fitness resolutions (raises hand and looks around), Mitchell says that it's important to remember that the hardest part is to get startedor getting back on the horse after you've been slacking off. "Once you rip off the band-aid you will start reaping the benefits of your hard work and will be more motivated as a result," she notes.

So, what are you waiting for? It's time to work those muscles and get sweating!

Original post:
Shay Mitchell Talks Lockdown Fitness, Diet And Whats Keeping Her Sane Amid The Pandemic - Forbes

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If there ever was a year to let unhealthy habits bite the dust, 2021 is definitely it for many, it'll be a year of rebuilding routines, and making redeeming choices moving forward. And it might be the first time that you're interested more in how food makes you feel rather than how you look; fortunately, there are a handful of eating plans that can help you on both fronts. Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute's registered dietitian, explains this year's best diets which can revolutionize your cardiovascular health, help you shed steady pounds, plus boost your mood won't push you towards what's commonly known as "yo-yo" dieting. "These aren't gimmicks to get you ready for a wedding in two weeks. The best diets teach you excellent nutrition principles that you can adopt for life, no matter which program you're following," she contends.

These top-rated diets and programs hold promise for anyone looking to improve their health this year; if 2021 had a singular theme, it's sustainable, Sassos says. "These diets aren't cutting out major food groups that your body needs, but rather focus on incredible staples that you're adding into your everyday routine, and keep you on a reasonable track to better habits," she adds. Only one of the diets on our list actively discourages meat, but all of them emphasize more plant-based eating, Sassos points out, adding that these plans fight cardiovascular disease and inflammation while providing more antioxidants than ever: "You're going to fill up on nutritious foods that may, in turn, help you manage your weight."

It takes some work to get yourself ready for a healthier routine, especially if you want to stick with it all year long. Here's what you should prioritize on any diet you try:

You should always consult a primary care provider and/or with a registered dietitian on an individual basis before making drastic changes to your diet. Certain pre-existing health conditions may prevent you from following prescribed dietary plans. Discuss any potential side effects with a doctor before changing your diet or trying a new one altogether.

Below, we're sharing a ranking of the best diets of 2021, a brief explanation of why each program should edge out trendier diets you see elsewhere (yes, including Keto and Whole30), and resources to help make an easier transition for you into a brand-new routine. Read on to learn why each diet is healthy in the long run, but to summarize, the best diets for you in 2021 are:

This lifestyle-based diet, inspired by healthy communities in nations like Greece, Spain, France, and Italy, is consistently ranked as the best diet for many good reasons. Snagging the top spot in U.S. News and World Report's annual diet ranking for the fourth year in a row, Sassos explains this diet comes with the least amount of rules. Stop counting calories, and start thinking about how many vegetables, fruits, whole grains, and legumes or pulses you can stack in your day. Lean proteins are also on the menu, as well as heart-healthy fats like olive oil and nuts plus wine (!), but most Mediterranean diet meal plans take you back to solid nutritional basics, Sassos explains.

"While it's not designed for dramatic weight loss in a short period of time, these Mediterranean-style foods can promote better health in general and may lead to modest sustainable weight loss over time," Sassos says. As we've highlighted in years past, the diet-turned-lifestyle has been linked to serious longevity, among other benefits (like preserving memory and cognitive abilities!).

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According to the Centers for Disease Control and Prevention, nearly half of the adults in the U.S. are living with high blood pressure, but only 1 in 4 adults actually work to lower it. It's why scientists first created the DASH program in the early 1990s, targeting sources of high sodium and unhealthy saturated fats in most people's diets. Over time, a DASH diet, or "dietary approaches to stop hypertension," works to lower blood pressure naturally by asking dieters to reduce red meat consumption as well. Alcohol is curtailed as much as possible, and dieters are also asked to participate in at least 2 hours and 30 minutes of exercise each week.

Your heart health will certainly improve if you follow this low-fat, low-sodium diet. But since DASH promotes plenty of nutritional foods that can be found in other diets on this list, you can expect some weight loss, especially if you're replacing high-calorie, processed foods on a daily basis with DASH-approved meals. "It's beneficial for anyone with a family history of heart disease or, if you've picked up a habit in the last year of eating more fast food or pre-packaged convenience items, then a DASH diet can help you course correct," Sassos says.

Why does this diet help shed pounds better than others on this list? At the end of the day, it has to do with plenty of vegetables and fruit, of course, but more so with the fiber that these items introduce into your diet. Unlike other diets that emphasize priority on certain food groups and remove others (cough, Keto!), Volumetrics doesn't technically restrict you from eating your favorite foods it just requires keen moderation to be successful. If you like indulging in a small treat from time to time, you'll learn to balance these treats out with the help of Barbara Rollins, PhD, who has written the ultimate guide to getting started, The Ultimate Volumetrics Diet.

The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off

$16.99

As you might have guessed, the diet is based on the volume of your meals, allowing you to reach for more vegetables, fruit, and plant-based items that are high in fiber and water. Developed by researchers at Pennsylvania State University, this diet's meals are designed to help you feel fuller for longer while maximizing each calorie consumed; you're encouraged to double down on servings of leafy greens and sweet fruit, as long you're replacing other caloric foods instead. Think: A half cup of salsa with as many crudit as you'd like in place of salty tortilla chips. "It's meant to make you not feel deprived because you're eating volume-rich foods that are going to keep you full," Sassos adds.

You'll be able to eat higher amounts of the following foods via the meal plans presented in Rollins' guide:

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Flexitarian diets are far from a vegan diet, but for those who have yet to hop on the plant-based train, a flexitarian diet can be much more attainable than removing all animal-sourced foods at once. Out of all the diets on this list, this offers the most flexibility, as you create guidelines and rules to help cut back meat and dairy at your own pace. Replacing meat and dairy in your diet is more about reaching for vegetables and whole grains, as "vegan" alternatives can be just as unhealthy as some convenience foods in your local supermarket.

Lastly, there are benefits to reducing your consumption of meat and dairy that goes beyond your own health and waistline both medical experts and conservationists are increasingly calling for more plant-based eating to help stem the pull of agricultural demand on our planet's resources. "Compared to veganism, flexitarian diets are more sustainable for the average dieter, and also sustainable for the planet, too," Sassos says.

In addition to doubling down on vegetarian meals and things like Meatless Mondays, you can choose a few of these smart vegan-approved alternatives to add to your weekly routine:

How to Start a Flexitarian Diet

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Many of these diets come with meal plans and recipes, available in books and guides online but digital dieting services answer more questions than most, and support users with every single decision they can make. Noom is best suited for those who need more structure and guidance, or for those who may be attempting a diet for the very first time, as it provides a layer of interactive support that you can't find in a printed book. The service starts with a long interactive "quiz" designed to help create a calorie plan for you, but you'll use the app-based service to track the foods you're eating and log your exercise (as well as other data like blood pressure). Plus, you can even sign up for 1-on-1 health coaching throughout your experience, if you're willing to pay a subscription fee.

Noom is perfect for a self-starter kind of dieter, Sassos explains, as it provides all the metrics you may need nutritional information, clear guides to what you should be eating based on a color-coded system, and plenty of recipes to cook through. But it doesn't do a full meal-plan guide, meaning you'll have to be plugged in to make your own plans for success throughout your journey.

Could this be the "next" Mediterranean diet? After all, these diets have striking similarities; they feel more like lifestyle changes than anything, both are directly sourced from cultures in countries overseas (in this case, pulled from Denmark, Sweden, and Norway, among others), and both stress the same food groups. The only difference may lie in the kinds of fats and oils each approach promotes, which may actually allow more Americans to find themselves keen on a new lifestyle diet.

On the Nordic Diet, you'll turn to recipes that are high in plenty of seasonal vegetables and fresh fruits, a whole suite of whole grains, and more lean proteins found in the seas and lakes of the namesake region. You'll ditch processed, sugar-filled foods, and incorporate a bit less lean poultry and beef than you would on a Mediterranean diet meal plan. The main difference between the programs, however, is the source of healthy fats: Olive oil is swapped for canola oil in the Nordic diet, as its also extremely low in saturated fats, higher in monounsaturated fat (the good stuff!), and contains heart-healthy omega-3 fatty acids Sassos explains. Like those enjoying a Mediterranean diet, Nordic dieters can work to lower cholesterol, blood pressure, inflammation, plus reduce future risk of cardiovascular disease, all the while helping you lose weight over time.

Another key difference in a Nordic diet is the emphasis on powerful, supercharged carbohydrates: You'll enjoy crackers and crispbreads made only from whole-grain barley, oats, and rye. Alongside fiber found in these whole grains, there's also fiber sourced from increased consumption of berries in a typical Nordic diet meal plan, as noted by researchers at Harvard University. Berries contain plenty of chemicals known as anthocyanins, which may lower blood pressure by directly impacting the health of your blood vessels.

The only catch (and the reason why Mediterranean diets continue to reign supreme) is the lifestyle's typical cost for most Americans. Doubling down on unprocessed grains and seafood more often can be cost-prohibitive for some, Sassos says; but it may also encourage seafood lovers to give it a try over other dietary plans.

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The Best Diets of 2021, According to Our Registered Dietitian - GoodHousekeeping.com

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Gail Ciampa|The Providence Journal

Theres no lack of diet talk at this time of year. Even a pandemic cant stop the flood of cookbooks that promise to help us start the year right to eat better and slim down.

Dr. Michael Greger, M.D. has written "The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss. He describes it as an evidence-based weight loss book. It comes with more than 100 recipes, from Robin Robertson,to facilitate more healthful cooking.

A nutrition expert, founder of nutritionfacts.org and author of How Not to Die, Greger'srecommendations and strategies are densely explained. They address dealing with calories, gut health, metabolism, circadian rhythms and more. Then they are summarized at the end of each chapter. You can look up the research that relates to each one.

Greger himself describes some of the strategies as scientific slam dunks and some as less certain. If you wish not to follow some advice, dont, he writes.

His Tweaks suggest what to do at each meal. They include preloading with water and negative calorie foods; incorporating vinegar; having undistracted meals; and following a 20-minute rule that says eat and move on. He details the science relating to each one.

He advocates taking daily doses of things ranging from black cumin and garlic powder to nutritional yeast and green tea. Every night, his recommendations including fasting after 7 p.m. and getting sufficient sleep.

I could go on and on, but you can check out the book published by Flatiron Books last month ($29.99).

You can tune in to The Providence Journals Facebook page for a live interview with Greger by Journal partner Robin Kall Homonoff. Shell always be Reading with Robin to me from her local talk-radio program that launched her career.

She is happy to add reader questions to her interview. You can email her atrobin@robinkall.com.

Robin's chat with Greger is scheduled for Jan. 25 at 5:45 p.m. See you there.

In the meantime, here are some recipes from the book to try.

1 large butternut squash (about 2 pounds), halved lengthwise

teaspoon onion powder

teaspoon smoked paprika

1 cup Light Vegetable Broth (see recipe) or water

1 yellow onion, chopped

3 garlic cloves, minced

1 large red bell pepper, cut into -inch dice

1 small fresh hot chile, seeded and minced, or 1 (4-ounce) BPA-free can salt-free chopped mild green chiles, drained

1 (14-ounce) BPA-free cansalt-free diced tomatoes, undrained

3 cups cooked* or 2 (15-ounce) BPA free cans salt-free pinto beans, drained and rinsed

2 cups fresh or frozen corn kernels

2 teaspoons ground cumin

2 teaspoons chili powder

1 teaspoon dried oregano

Super-Charged Spice Blend (see recipe)

Ground black pepper

cup minced fresh cilantro or parsley

Preheat the oven to 375 degrees. Line a rimmed baking pan with a siliconemat or parchment paper.

Scrape out the seeds and fibers from the squash, then cut the squash into 1-inch dice. Evenly spread the diced squash in a single layer on the prepared baking pan. Sprinkle with the onion powder and paprika; then roast in the oven for about 45 minutes, or until just tender but not completely soft. (You should be able to pierce through a piece of squash with a knife and get a little resistance.) Set aside.

Heat the Light Vegetable Broth in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, bell pepper, and chile and continue to cook until the vegetables are tender, about 5 minutes longer. Stir in the tomatoes with their liquid, pinto beans, corn, cumin, chili powder, and oregano. Season withSuper-Charged Spice Blend and ground black pepper to taste. Add the roasted squash and bring to a simmer. Cover and simmer gently until all the vegetables are tender and the flavors have developed, about 20 minutes. The stew should be thick, but if it thickens too much, add a little more broth. Just before serving, stir in the cilantro. Taste and adjust the seasonings, if needed. Serve hot.

MAKES: 6 servings

cup nutritional yeast

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon dried parsley

1 tablespoon dried basil

2 teaspoons ground thyme

2 teaspoons mustard powder

2 teaspoons paprika

2 teaspoons ground cumin

1 teaspoon ground black cumin (nigella seeds)

1 teaspoon ground ginger

teaspoon ground turmeric

teaspoon celery seeds

teaspoon ground black pepper

Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

MAKES: 2/3 cup

1 red onion, coarsely chopped

2 carrots, cut into 1-inch pieces

2 celery ribs, coarsely chopped

3 garlic cloves, crushed

2 Roma tomatoes, cored and halved

2 dried shiitake mushrooms

cup fresh, coarsely chopped parsley

2 bay leaves

teaspoon ground black pepper

2 tablespoons white miso paste

Dr. Gregers Special Spice Blend (see recipe)

In a large pot, heat 1 cup of water over medium heat. Add the onion, carrot, celery, and garlic and cook for 5 minutes. Stir in the tomatoes, mushrooms,parsley, bay leaves, and black pepper. Add 7 cups of water and bring to a boil. Lower the heat to low and simmer for 1 hours.

Remove from the heat, let cool slightly; then remove and discard the kombu if used. Transfer the broth to a high-powered blender and blend until smooth. Strain the blended broth through a fine-mesh sieve back into the pot or a large bowl, pressing the vegetables against the sieve to release their juices. Ladle about cup of the broth into a small bowl or cup. Add the miso paste and Dr. Gregers Special Spice Blend to taste and stir well before incorporating back into the broth.

Let the broth cool to room temperature before dividing into containers with tight-sealing lids and storing in the refrigerator or freezer. Properly stored, the broth will keep for up to 5 days in the refrigerator or up to 3 months in the freezer.

MAKES: 6 cups

2 tablespoons nutritional yeast

1 tablespoon onion powder

1 tablespoon dried parsley

1 tablespoon dried basil

2 teaspoons ground thyme

2 teaspoons garlic powder

2 teaspoons paprika

1/2 teaspoon ground tumeric

1/2 teaspoon celery seeds

Combine all the ingredients in a spice grinder to mix well and pulverize the dried herbs. Transfer the mixture to a shaker bottle with a tight-fitting lid. Store in a cool, dry place.

MAKES: 1/2cup

3 cups Light Vegetable Broth (see recipe)

1 yellow onion, chopped

4 garlic cloves, finely chopped

1 red bell pepper, seeded and diced

1 yellow or green bell pepper, seeded and diced

1 (28-ounce) BPA-free cansalt-free diced tomatoes, undrained

1 cup uncooked hulled barley, soaked overnight in water and then drained

1 teaspoon smoked paprika

1 teaspoon ground fennel

1 (-inch) piece fresh turmeric, grated, or teaspoon ground

teaspoon dried oregano

teaspoon red pepper flakes, or to taste

1 cups cooked* or 1 (15-ounce) BPA-free can salt-free cannellini beans, drained and rinsed

1 (14-ounce) BPA-free can artichoke hearts, drained and quartered

1 cup green peas

3 tablespoons chopped fresh flat-leaf parsley

1 lemon, cut into wedges

Heat cup of the Light Vegetable Broth in a large saucepan or paella pan over medium heat. Add the onion and garlic and cook until just softened, about 4 minutes. Stir in the red and yellow or green bell peppers, tomatoes with their juices, barley, paprika, fennel, turmeric, oregano, and red pepper flakes. Stir in the remaining 3 cups of broth and bring to a boil. Lower the heat to a low simmer, cover, and cook until the barley is tender, 45 to 50 minutes.

Once the barley is tender, uncover, stir in the cannellini beans, artichoke hearts, and peas, and then cover and set aside for 10 minutes before serving. Taste and adjust the seasonings, if needed. Sprinkle with the parsley, garnish with lemon wedges, and serve hot.

MAKES: 4 to 6 servings

Recipes excerpted from"The How Not to Diet Cookbook: 100+ Recipes for Healthy, Permanent Weight Loss. Reprinted with permission from Flatiron Books.

gciampa@providencejournal.com

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We have turned the corner! 2021 is (finally!) here!If you havent read last months article regarding several encouragements to make healthy changes going into the new year, then you may find yourself scrambling and stressed as you gear up for making or implementing your health goals for the new year.Here is the problem with much of the New Year resolution-ing that goes on: People view it as though they are picking the diet they are going to date for the next three to six months. What is the right diet for me? How do I get healthy? Vegan, keto, paleo, flexitarian etc. How to choose?! There are too many options! It can create a lot of unnecessary current stress and future guilt.I believe two things contribute to this food stress and overwhelm. Two unnecessary ways of thinking leave us either indecisive, over-dogmatic, or discouraged or all of the above.The first problem is that we fall into the trap of diet identity. This is when we make changes to our eating habits (often ascribing to a certain diet) and then proceed to define ourselves by our food choices. We realize that in order for our changes to work, we must incorporate it into our lifestyle. Lifestyle diets is very in presently.Vegan and keto are probably the top ones currently that purport that they are a way of life and not just a way of eating. On one hand, this makes a lot of sense. This is because the reality is the most significant changes are made when they are adopted completely and with consistency. When something is part of your lifestyle, you do it regularly. It shapes your decisions and the patterns of your choices.There is nothing wrong with making changes that affect your life. The problem is when a diet identity creeps in and you define yourself by it. You begin to say and believe this is what or how I eat and this is who I am. I am a .Vegan, Keto, Paleo, gluten-free person, etc.I think part of the reason we get to this place is because we want (and need) a measure of support and affirmation as we change. Having support and like-minded friends isnt bad but finding your whole-person affiliation with your food choices isnt good.This mindset creates lines of definition between groups of people and gives a false sense of value. It makes room for only one way of ideal eating and puts people in camps of you eat this way and I eat that way. This mindset can make a person overly-sensitive, dis-unifying in their attitudes towards others and inflexible in their mindset.This mindset isnt realistic with how life works which is dynamic and ever-changing. Pigeon-holing yourself (or others ) into a certain type of eater may lead to a dis-service to your health as time goes by.This actually leads us to the second problem that promotes food stress during the new year: having an inflexible view of food. What do I mean by that? It is the view that a strict, particular way of eating is the way for you at all times. It is a little bit of an all-or-nothing approach.The truth is, since when is life stagnant? What other area in your life do you expect to be fixed? Relationships, jobs, skills, dreams, physical health none of those remain the same throughout your life. So why do we think that our diets should look the same forever and that there is a rigid one-size-fits-all-at-all-times approach?What may have served you at one season of life may not in another. Digestion and hormones change, as do physical demands and activity. Conception, birth, lactation and just being a mom also place specific demands on the body. Let your ideas of what will nourish you ( and your family) be flexible. Let it grow and change. Its not about yo-yoing. Its simply making smart, appropriate adjustments.You can see where an inflexible mindset, paired with defining yourself by your food diet, can get complicated. Maybe you discovered keto and you identified yourself that way for a time. You dropped weight, slept better and felt amazing.Then things started to shift. You realized that the lack of fiber and vitamins from slashing the fruits and veggies were taking a toll on your digestion and nutrient status. You start to rethink your food and yet that prospect feels too scary. How can you change when you have developed a community and lifestyle around keto?That might seem like an extreme example but it shows that when we get stuck in the identity trap we are not able to make the necessary changes to our food habits without some difficulty.I suggest that you rethink this. Please give yourself permission to acknowledge that certain foods or eating styles that served you at one time may not at another. Do note that this isnt promoting yo-yo dieting. When you have a solid nutritional foundations, this flexible view of food actually wont lead to yo-yo dieting.But what is a solid nutrition foundation, you ask? The foundation is whole, unprocessed foods. This is always best.Being flexible with good nutrition may mean that you need to include more carbohydrates (from whole foods) into your meals or to taper your carbohydrates during the day because you find yourself more sedentary. You may need to boost your fat intake or drop it a little bit. etc. All of these changes ought to occur around whole, minimally processed foods.Carbohydrates, fats and proteins, fiber and vitamins are all found in whole foods (especially plant foods). That is what our bodies need, yet those specific detailed needs will shift and look different at various times of your life.Going meatless might serve you for a time. Things might change and you decide to include animal products. You may find certain veggies tear up your stomach and must be avoided for a spell or you need to avoid foods with certain fibers. Your life and body, money and energy will shift and change and your diet should too.That is 100% OK (if you havent attached too much to the way you eat).Rather than ascribing to a certain diet lifestyle, try ascribing to real, unprocessed foods. Start there. Whatever you do, avoid the temptation to make your food choices your identity or a fixed state that you can never modify.Step into the New Year with fresh, unfettered resolve to make nourishing changes and/or stick to the ones you have already developed. Do it without defining yourself by your food choices and keeping a flexible view of food.

Cathryn Arndt is a Registered Dietitian Nutritionist (RDN) who owns a nutrition counseling business called The Pantry Lab LLC. She lives in Lebanon with her husband and daughters. Find her at thepantrylab.com or visit her Facebook page by searching under Dietitian Cathryn.

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"There is a lack of medications to prevent or delay Parkinson disease, yet we are optimistic that this new evidence suggests nutrition could potentially delay onset of the disease, said Silke Appel-Cresswell, MD, study author and an associate professor at the Pacific Parkinson's Research Centre, Djavad Mowafaghian Centre for Brain Health, Division of Neurology, University of British Columbia (UBC), in a statement.

Mediterranean diets have been linked to reduced rates of cancer, cardiovascular disease, Alzheimer disease, and PD. Previous research shows that the MIND diet may reduce Alzheimer disease incidence by 54% and that there is a likely higher cognitive health benefit than the OMeDi. However, this is the first study to examine the effects of the MIND diet in a cohort of patients with PD and compare it with other popular Mediterranean diets.

The researchers gathered self-reported data from 176 participants, 167 of whom had PD and 119 controls. Participants with PD were 68.3% men, with a mean age of 64.9 (8.0) years and a mean disease onset of 6.5 (3.1) years previously. Control participants were 39.3% male, with a mean age of 61.8 (9.9) years. All of the participants were recruited through the Pacific Parkinsons Research Centre at UBC.

In the cross-sectional study, participants, particularly women, with a high adherence to the MIND diet had a later age of disease onset, experiencing a mean delay of up to 17.4 (range, 15.6-17.4; P .003) years, than men, whose high adherence contributed to a delay of up to 7.4 (range, 3.6-7.4; P = .21-.01) years.

Although female participants experienced only slightly larger MeDi effect sizes compared with male participants, the average effect size of the MIND diet in women was more than 3 times that of the men and surpassed all MeDi effect sizes, suggesting that its dietary components may be better suited to delaying PD onset than MeDi in a female-specific manner, wrote the authors.

The MIND diet was the only diet shown to have an interaction between sex and diet score, despite none of the diets used in the analysis differentiating food intake by sex.

"If we understand the sex differences between the MIND diet and Mediterranean diet then we might better understand the sex differences that drive Parkinson's disease in the first place," said Avril Metcalfe-Roach, lead author of the study and a PhD candidate at UBC's Michael Smith Laboratories.

Female participants were often more adherent to the MIND diet compared with their male counterparts, even after taking into account kilocalorie consumption, which the researchers said may indicate that the higher scores for the MIND diet are not due to differences in food volume.

For men, adherence to the GMeDi had the greatest association with disease onset compared with the OMeDi and the MIND diet, leading to delays of 6.2 to 8.4 years (P = .02-.002). In women, the GMeDi contributed at delays of 8.4 to 9.8 years (P = .05-.03).

The MIND diet had a weak correlation with age of onset, having delayed disease by just 3.6 to 7.4 years (P = .21-.01), and it performed similarly to the onset delay associated with the OMeDi, which was 4.6 to 6.4 years (P = .15-.03) in men.

Study limitations include that the authors assumption that dietary habits remained consistent over participants lifetimes. They said that future studies should investigate this effect in a larger cohort and should analyze the effect of diet on other PD symptoms, such as gut microbial dysbiosis, disease progression, constipation, and cognition.

Reference

Metcalfe-Roach A, Yu AC, Golz E, et al. MIND and Mediterranean diets associated with later onset of Parkinsons disease. Mov Disord. Published online January 6, 2021. doi:10.1002/mds.28464

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Study Finds That Diet May Delay Onset of Parkinson Disease - AJMC.com Managed Markets Network

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The carnivore diet is often touted as a natural way of eating that aids weight loss, improves your mood, and can solve a plethora of health issues.

It has been propelled into the mainstream by the likes of Joe Rogan who regularly promotes the diet on his podcast.

But is it healthy? And what does the science say?

Firstly, its important to note that definitions of the carnivore diet appear to differ slightly between different sources. Some adherents rely entirely on raw meat, others cook it.

Some followers of the carnivore diet choose to include small amounts of low-lactose dairy products in their meals, as well as eggs. However, many stick to exclusively to chicken, pork, lamb, beef turkey, organ meats.

Tea, coffee, and other drinks made from plants are typically not allowed on the diet. Neither are beans, legumes, starches, fruit, or vegetables.

Leading plant-based health expert Dr. Neal Barnard regularly speaks out about the carnivore diet. In an exclusive interview with Plant Based News, he branded the diet even more stupid than keto.

Dr. Barnard made his comments about the diet with speaking to PBN Klaus Mitchell, in a quickfire-style interview format.

Just when you thought it couldnt get any worse, people came up with something even stupider [than low carb diets including Atkins and Keto], Dr. Barnard said of the carnivore diet.

These things wont last, but they come up. They dont stay popular for very long, and thats because a low carbohydrate diet eliminates more than half of what you normally eat.

Carbohydrates are fruits and starchy vegetables, and starchy grains, and beans all these things your body is designed for. They are all gone. So if you stop eating so many foods, youre going to lose weight. But as time goes on, people cant live with that.

And its lucky they cant live with [the restriction] because the risk of all the animal products over the long run include heart disease, Alzheimers disease, among others.

And theyve been kind of sneaky with it. It used to be when they did studies on low carbohydrate diets they would more honestly describe when people had adverse reactions, like massively high cholesterol levels. Now they just report averages, so the average cholesterol only went up about 10 points.

What actually happened was that some dropped because they were losing weight, for others they went through the roof and theyre hiding that from you.

Most concerns surrounding the carnivore diet are in relation to lack of vitamins it provides, particularly vitamin C.

In an online interview CardiologistDr. Joel Kahncriticised people who cling to the carnivore diet as a panacea.

The big puzzle isone of the things that plant-based eatersget way more than anyone else is Vitamin C, which builds healthy walls, builds healthy immune systemsVitamin C has so many benefits to the body.

Where are these people where every chart says meat has no Vitamin C getting it? Are they eating raw meat that may contain it? Are they eating organ meat?

Last year, celebrity singer James Blunt revealed he once got scurvy after adopting a carnivore diet to annoy vegans.

Scurvy, which is caused by extreme vitamin C deficiency, causes symptoms including bleeding gums, rotting teeth, and fatigue among others.

Most health organizations advocate for low consumption of meat, particularly red meat which The World Health Organization classifies as aGroup 2A carcinogen.

This means products such as pork, beef, and lamb probably cause cancer.

Moreover, the WHO says the strongest evidence for an association with eating red meat is for colorectal cancer. However, there is also evidence of links with pancreatic and prostate cancer.

Diets consisting solely of animal products will most likely be high in saturated fat and cholesterol. Dr. Joel Kahn says excessive amounts of saturated fat conclusively cause heart disease.

The cardiologist spoke toPlant Based News Klaus Mitchell about how a new publication sheds light on the debate about dietary saturated fat and cardiovascular health.

The paper, titledReduction in Saturated Fat Intake for Cardiovascular Disease, was published by the Cochrane Database, which is considered by many to be the most respected research group in the world.

Discussing the paper, Dr. Kahn told Mitchell: This new super review by the Cochrane Databaselooked at 16 of the best studies, 59,000 people, very detailed information about their diet. Some had high saturated fat diets by design of the study. Some had low saturated fat diets more meat, more butter, more cheese, less meat, less butter, less cheese.

At the end of the day, they found that within two years, we can enjoy a 21 percent reduction in our risk of heart attack, stroke, of congestive heart failure, dying of heart disease. And if we do more than the average, if we change our diet more than just average, so theres essentially no meat, butter, cheese, turkey, and pork, well see even bigger results.

A popular argument for the carnivore diet is that humans are designed to eat meat. However, a slew of medical professionals have debunked this claim.

Dr. Justine Butler, from Viva!, says: Carnivores have sharp teeth and claws that help them to rip their prey apart, tearing off chunks of raw meat and wolfing them down without the aid of a knife and fork.

Their acidic stomachs help to digest flesh quickly and their short intestines allow the rapid expulsion of rotting meat remains.

Herbivores, such as rabbits, horses, and sheep, chew from side-to-side and have longer intestines to absorb nutrients. Their saliva (and ours) contains amylase, an enzyme that helps digest starchy carbohydrates found in bread, rice, and other whole grains.

Carnivores dont spend as much time chewing nor do they consume many carbohydrates, so there is no need for amylase in their saliva.

Their strong jaws can only open and shut and are incapable of moving from side to side as ours do.

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The Carnivore Diet: Is It Healthy? What Do The Experts Say? - Plant Based News

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