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The Best Diets of 2021, According to Our Registered Dietitian –

Jan, 17th 2021 4:52 am, Article Recommended by Dr. J. Smith

If there ever was a year to let bad 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, the new decade is full of diets that can help you on both fronts. Stefani Sassos, MS, RD, CDN, the Good Housekeeping Institute's registered dietitian, explains this year's diets which can revolutionize cardiovascular health, help 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.

Our 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 this year's best diets 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 the healthiest 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!).

1-Week Mediterranean Diet Meal Plan

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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, Ph.D., 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


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 on what you can and can't eat that are 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.

30 Delicious Ways to Enjoy Salmon

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Whole Grains You Can Feel Good About

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Healthy Fruits to Keep in Stock

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

Here’s How to Eat More Carbs and Lose Weight: Yes, It’s Possible! – The Beet

Jan, 17th 2021 4:52 am, Article Recommended by Dr. J. Smith

When was the last time you heard: Eat more carbs to lose weight? Like, never, right? But it turns out you can enjoy your favorite potatoes, lentil pasta, whole wheat breadif you do it right. The trick to making itwork, and getting your body to incinerate fat, is in the timing. There's new diet method sweeping the nation called "carb cycling" and essentially it uses the timing of your food groups to lose weight. Essentially you'll eat two days "on" carbs and two days "off"ofcarbs, and 2 "medium carb" days, and this combination prompts your insulin response to kick in and burn fat like your body was a gas-guzzling semi-truck.

Until you get the hang of it, carb cycling is a little bit complicated since you have to hone in on exactly when to pile on the pasta and when to pull in the reigns. And since athletes are the ones who get this right most often, combining their carb intake with their most intense workout days, The BeetaskedKim Bowman, the nutritionist forhigh-intensity training communityF45, to be our guide to doing it right. Bowman gave us the full "how-to" of carb cycling for effective weight loss. Plus she sharedasample meal plan to guide you through thefirst week. The best news: Carb cycling works perfectly with a plant-based approach.

"If you're already vegan, you're halfway there," Bowman says since you will fill up on healthy carbs such as potatoes, squash, beans, and legumes and avoid unhealthy animal fat when you need more protein on low-carb days. Bowman notes that the carb cycling diet approach is "beneficial for vegans since it helps you stay on track with what you eat throughout the day." And, if you already try to intermittent fast, Carb Cyclingis a walk in the park since both methodsrequire you to be mindful of when to eat.

When you follow carb cycling, your carbohydrate intake will vary between a high-carb day, where 45 to 50 percent of your daily intake will be carbs, followed by moderate-carb days, where 30 to 35 percent of your daily intake is made up of carbs, and very low-carb days, where 20 to 25 percent of your daily intake is made up of carbs. These ratios will help your body burn fat for energy on the very low and moderate days. Think of the high carb days as maintenance, since the extra calories will help your body recover from tough workouts and the carbs will be used to rebuild muscles that get worn down byall that exertion in the gym.

When you start to do it, carb cyclingis easier than you think it will be, and because you get to eat carbs fully two days a week, many people who follow this weight loss strategy think that it makes it easier to stay on track, feel energized, and lose weightfast, in less than a month.

"Carbohydrate cycling is a protocol whereby carbohydrate consumption varies from high, moderate, or low on a daily or weekly basis" Bowman explains. "Depending on your body composition goals, the daily ratio of healthy carbs may be lower than usual before cycling back to a higher ratio. The aim of carbohydrate cycling is to fill the glycogen storage in the muscles and liver without storing excess glucose as fat. However, its important to note that not all carbs provide the same nutritional benefit."

KB: "It's the concept of being more mindful and regulating your cravings. iI you can time your carbs and be mindful you can really regulate how hungry you are, you're stabilizing your blood sugars. if you're not mindful you'regoing to be eating foods all over the place. Cravings are stimulated by changes in blood sugar. Carb cycling helps monitor that so you don'thave really highdays."

KB: "On high carb days, focuson consuming quality complex carbs like oatmeal, quinoa, and beans. On low carb days eat non-starchy vegetables and avoid simple carbs like white rice, baked goods, cookies, store-bought products that drive up blood sugars. Simple short-chain carbs make you feel hungry quicker than if you eat complex carbs, because they're full of dietary fiber and break down more slowly. More people should eat this way anyway."

How you use carbohydrate cycling depends on a variety of factors, including your current body composition, weight loss goals, training routine, andusual eating habits. For example, an athlete may be going through a leanphasefor fat lossby lowering his or her carb intake for a couple of weeks before reintroducing carbs back during a building phase. While there is variation between approaches, a typical weekly carbohydrate cycling protocol may look like this:2 High Days:Sunday and Monday, eat your highestintake of carbs,45 to 50 percent2Moderate Days:Tuesday and Wednesday, eat moderate carbs,30 to 35 percent3Low Days: Thursday to Saturday, eat your lowest percentage of carbs: 20 to 25 percent

The meal plan for a high-carb day will fall on Sunday and Monday. Forty-five to 50% of your daily intake is carbs this is approximately 175 to180 grams of carbs per day. Here is the exact meal plan with recipes.

Breakfast: Oatmeal and Fruit



The sample menu is based on a total daily caloric intake of 1,500 calories. Note that macronutrient distribution will vary depending on body weight, age, and gender.

KB: "Yes and it's actually easier. If you're macro heavy on carbs such as a plant-based diet, you're more than halfway there. Your body is cyclingthrough periods of high moderate to low carbohydrates intake so it's good for someone who's plant-based to have a steady flow of carbs. And, if you're macro heavy on carbsand you eat lots of beans and legumesyou're more than halfway there."

KB:"Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version:45%-50% carbs on moderation days and 20-25% carbs on low days."For example, an athlete engaging in carbohydrate cycling may be going through a cutting phase with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a muscle building phase.

KB:"You will not gain weight if you follow the meal plan properly, and pay attention to the ratios. Bloating only depends on the types of carbs you're eating and if they are high in fiber."

KB: "No, because you will still have a good amount of protein and healthy fats that will make you feel full on low-carb days. Some foods I recommend eating are avocados, nuts, seeds, beans, nutrient-dense salads, and fatty fish if you're not vegan."

KB: "Weight loss will take about 3-4 weeks depending on your diet and body. But, in terms of feeling good and having more energy, you'll start to notice the difference after the first week."

KB: "Yes, but don't restrict your calorie intake at all. If you're not noticing weight loss results look at the carbs you're eating and aim to eat lower calorie carbs like starchy vegetables."

KB:Don't get discouraged, just try it. Focus on cutting out refined and process carbs and if you do that already you're already on the right track.

KB:"More cardio-based workouts, like a light jog, lower HIIT session, and pilates"

KB: "You should do a lot of weight trainingto utilize that fuel."

Continued here:
Here's How to Eat More Carbs and Lose Weight: Yes, It's Possible! - The Beet

5 Ways to Get Back on Track With Healthy Habits, From a Doctor – The Beet

Jan, 17th 2021 4:52 am, Article Recommended by Dr. J. Smith

Just about now, halfway through the month of January, you are likely one of the 60 percent of Americans who has already "broken" your resolutions to eat healthily, get daily exercise, and go dry for January. But there's a simple fix, to help you get back on track and stay on track according to Dr. Amy Lee, an expert in weight control, obesity, and nutrition who has treated over 15,000 patients and is the chief medical officer of Lindora Clinics of Souther California. She has given talks to HBO, Hulu, PBS, and UCLA's famed "Vital Signs" series, and worked on weight control methods published in the medical journal Nutrition and Metabolism.

Dr. Lee first started her career as a medical practitioner, in Southern California, treating patients for weight-related ailments, always treating the symptoms and never the root cause. She said her work as a doctor, seeing patients who were obese or overweight and giving them medicines to try toalleviate their symptoms,and then watching them get worse, andneed more medications, and still more, never getting better or losing weight, but just getting sicker and sicker, made her want to step off that endless treadmill and become a specialist in nutritional health and medicine. So she changed everything, including her approach, and made her practice centered around the ways people can lose weight and keep it off, be healthy and avoid the need for medications in the first place.

"I realized that endlessly medicating people who had disorders related to lifestyle diseases like hypertension, obesity, type 2 diabetes, and heart disease were never going to change anything. the only way to change that cycle is to start at the beginning and help teach people to eat healthier and lose weight, not withintervention, but by helping them learn to make better choices," she explains. She has 4 simple strategies for getting back on track and staying on track, for the rest of the month, year, and a lifetime ahead.

Dr. Lee: Thinking about things in absolutes is the problem. It's not "all or nothing," that leads to success. It's taking things in the right direction.There are levels of success and you don't have to be too hard on yourself if you're doing better than last month or last year.

Tip 1. Stop thinking in terms of "all or nothing behavior." Whether you're talking about Dry January or other resolutions, we all bring in the New Year with ways that we think we can do better. And we set up these unnatural expectations. So let's say you usually have 8 drinks a week, instead of telling yourself you're going to have zero, tell yourself you're going to have 2 drinks a week, and then plan those occasions. Or if you're trying to lose weight, you can say: I am not going to eat cookies ever again,but then you have a cookie. It's how you react that makes the difference between success and failure. Don't tell yourself messed up. Tell yourself you planned to have 2 cookies a week and you're still on track.It's the "all or nothing" mentality that trips us up and makes us think we have failed. And then that leads to giving up. You can't be perfect all the time but if you are reaching realistic goals and doing better than before, or last year, then your resolutions are a success.

Understand what your goal is. If you think of Dry January, it's similar to diets in general. Realizing "Why I want to make a change this year" is part of it. If you're treating your stress with alcohol, break that cycle. Use something healthy like a walk or bike ride to get rid of stress. The habit that you're breaking is more important than being perfect all the time. So if you have a drink, tell yourself, that's one of my two, and then get right back on track.

Weget into that mindset of "all or nothing" or "black and white" thinking. When we get into that mindsetand we don't do it perfectly we have failed. But you are not going to gain weight with one cookie. So if you have a cookie, it is not going to make you fat. But when you give in and have cookies day after day, it will. So just step out of that mindset and tell yourself "I'm doing better."

Dr. Lee: Give up just one thing first.Tell yourself, no more sugar. Or if it were my choice, I would have all my patients decide: No more packaged food. Then if it's in the house you can either tell yourself -- "That's not my food" and keep your snacks in another cabinet, or if you live alone, you can just throw it all away or give it all away.

Tip 2: Give up all packaged foods and especially added sugar. The first and most important thing for us to do as healthy eaters is to get rid of junk food, added sugar, and processed food. Then eat a piece of fruit or a small number of nuts instead. If you know you have a snack attack at 3 p.m. then go eat an apple or some nuts at that time. Make the decision to give up added sugars and it will help you lose weight and feel better fast. It's the number one thing I tell my patients to change.

Tip 3. Don't compare yourselves to others. They may have a different physical makeup. Sadly, just because your husbandor your brothercan eat chips and snack all day long and not gain weight (though junk foods aren't good for him either) as women we have a harder time maintaining a healthy weight when we eat that junk. It's just metabolic. Some people can get away with it and not gain weight, or they can lose it quickly if they decide to give up beer or chips or high calories foods. As women, we are smaller and we don't handle junk food as readily as the male body does. Don't feel bad about it, just tell yourself it's a biological difference and stay away from that stuff.

Dr. Lee. You are always going to be able to have a treat or some people like to call it a cheat meal, as long as you recognize that it is the exception. If you think of it as a slippery slope then you won't be in a good mindset to get back on track. Instead think: Consistency is the key to being healthy.

Tip 4. Be Consistent. Don't make exceptions all the time, but if you are consistent, approximately 90 percent of the time you will end up with healthy results. Your body has the ability to be resilient so if you are eating a healthy breakfast and a big salad for lunch and you get nutrients 90 percent of the time, then the 10 percent of the time that you don't make a healthy choice won't make you fat or gain weight. Just tell yourself, I want to be consistently healthy, and get back to behaving that way.

Dr. Lee: I have a simple one. I ask myself, Is it worth it?

Tip 5.Ask yourself, Is it worth it? If I stop and think:Is this unhealthy choice or snack, or lapse, worth giving up my goals for, is it going to be worth it, most of the time it isn't the momentary satisfaction that will pass, but the long-term lifestyle of being healthy and maintaining a healthy weight and avoiding all the problems that come along with being overweight, either in terms of diseases or just how you feel day to day, then that reward is so much bigger than the momentary satisfaction of eating a cookie.

If you want to learn more from Dr. Lee, she is reachable at the Lindora Clinicwebsite.

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5 Ways to Get Back on Track With Healthy Habits, From a Doctor - The Beet

Weight loss: Six easy healthy food swaps to help you shed the pounds this January – Express

Jan, 17th 2021 4:52 am, Article Recommended by Dr. J. Smith

Weight loss is a difficult task at any time of year but it can feel particularly tricky during the short and cold days of January. Yet it's at the start of a new year that folk up and down the UK look to overhaul their diet and fitness. A good way to help you shed the pounds is to make healthy food swaps rather than just outright cutting out foods.

Here are six healthy food alternative suggestions that Darren Kirby, fitness expert and founder of Fitter Healthier Dad, put to use on his weight loss journey that saw him lose 28kg.

And remember, always drink plenty of water - you should aim to consume around two to three litres a day.

Switch to rolled oats (add maple syrup and/or cinnamon for cinnamon)

Microwavable porridge sachets have high amounts of added refined sugar; you can easily swap this out for rolled oats.

If you still want that sweet hit, and add maple syrup or cinnamon for sweetness. This has a low glycemic index (GI) which is good for sustained energy and lower blood sugar

Simply just measure out 35g of porridge oats into a bowl, cover with water or milk/milk substitute and microwave for one and a half to two minutes.

35g porridge and one tbsp white sugar - 196 calories

35g rolled oats and one tbsp maple syrup - 188 calories

READ MORE:Natalie Cassidy weight loss: What she cut out from diet to lose 42lbs

Switch to real butter

Whilst margarine spreads are easier to spread and might seem healthier, they contain a lot of manufactured fats which cause inflammation affecting our overall weight and health.

Real grass-fed butter is a better alternative as it contains good healthier fats which are better for our gut and brain function.

One tbsp of margarine spread - 102 calories

One tbsp of unsalted butter - 102 calories (plus benefit of healthy fats)


Switch to quinoa

Pasta has become a staple of the Western diet, however, it's a fast-releasing carbohydrate. This means that as we move less we arent using the fuel the fast-metabolising carbohydrates provide, so try swapping pasta with quinoa.

Quinoa is cooked the same way as pasta, but is also a low GI carbohydrate and also contains protein which is great for feeling fuller for longer.

One cup of pasta - 221 calories

One cup of quinoa - 170 calories

Switch to sweet potatoes

White potato has also become a key part of our diets. Yes, it is a carbohydrate which our bodies need, but it has a high glycaemic index so it gets converted to sugar for use as energy very quickly, and our bodies cant process it all. This means that the excess gets stored as fat.

A really good alternative is sweet potato which is much lower in calories. It's a low GI carbohydrate, releasing slower into the bloodstream over a longer period of time.

Top tip - sweet potatoes are great roasted in the oven with a small amount of olive oil or mashed with real butter.

One serving of white potatoes - 280 calories

One serving of sweet potatoes - 114 calories

Switch to dark chocolate (70 percent cocoa)

With its high content of cocoa, dark chocolate has been linked to many health benefits including reduced risk of cardiovascular disease and reducing blood pressure.

Dark chocolate contains 50-90 percent cocoa solids, cocoa butter, and sugar, whereas milk chocolate contains anywhere from 10-50 percent cocoa solids.

Cocoa is rich in plant chemicals called flavonoids that may help to protect the heart. Dark chocolate contains up to two to three times more flavanol-rich cocoa solids than milk chocolate. Always choose brands with 70 percent-plus cocoa content.

Top tip - instead of buying one big bar, buy smaller bars and just limit yourself to small amounts each day, rather than consuming a whole 100g bar.

One serving of milk chocolate (28g) - 150 calories

One serving of dark chocolate (28g) - 136 calories

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Weight loss: Six easy healthy food swaps to help you shed the pounds this January - Express

Flexitarian diet: Nutritionist explains the pros and cons plus everything else you need to know – T3

Jan, 17th 2021 4:52 am, Article Recommended by Dr. J. Smith

Everyone wants to get fit for 2021 and while some people will go down the route of exercising more to boost metabolism, others might try dieting to lose some weight. Deciding on which diet to try next in the never ending battle to lose belly fat is not easy, especially because there are too many of them, all claiming to be the best solution for weight loss. In this article, we'll focus on one of the newer approaches, the flexitarian diet, which is touted to be great for the body and the planet, too.

And to make sure we tell readers the naked truth, we asked an expert, Charlotte Bierens, Head of Nutrition at nutritionally-complete meal brand Jimmy Joy, to clarify some of the most often asked questions about the flexitarian diet. Is it actually good for long weight loss? What are the pro and cons of the flexitarian diet? What foods to avoid?

Interested in dieting?

IMPORTANT: Please be extra careful when trying a special diet, especially if you have a history of eating disorders and/or struggled with obesity before. Should there be any doubt, please always consult a medical professional before starting a diet. Especially calorie-restricted diets can be detrimental to health and slow down metabolism, which might cause long-term health issues. Please be careful and sensible.

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As Charlotte explains, "the flexitarian diet promotes a vegetarian diet while allowing animal products occasionally." It's good for the planet as people on flexitarian diet consume less meat (especially red meat) and more plant-based products, meaning the carbon-footprint is smaller.

The flexitarian diet is the best of both worlds as it offers a solution to one of the biggest concerns in veganism (e.g. vitamin deficiency), all the while not overdoing meat consumption for the sake of it. By eating meat occasionally, people on a flexitarian diet can ensure they supply their bodies with all the nutrients it needs to function properly, without supplementation.

(Image credit: Getty Images)

Charlotte likes to emphasise the social benefits and the err flexibility of the flexitarian diet: "With the flexitarian diet, people can reap the benefits of a plant-based diet but also enjoy animal products occasionally or in social events. There are no rigid rules."

A 2016 meta-analysis examined the correlation between vegetarian diets and weight loss and concluded by saying that "vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets", with most significant results achieved by people on the vegan diet. The research paper notes that long term trials would be needed to asses the longevity of the weight loss progress but it's a promising result nevertheless.

Another benefit of the flexitarian diet is its flexibility, compared to other diets such as keto. By not forcing the body (and mind) to adhere to a restricted diet, people on flexitarian diet might not over-consume food and therefore manage their weight more easily.

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"Because there are no rigid rules, there might be a lack of awareness about the replacements required to obtain all nutrients", Charlotte explains, "If it is not well-planned, there might be deficiencies of B12, zinc, iron, calcium, and omega-3."

As in most cases when it comes to dieting, the best results are observed when the right balance of macros and micronutrients are achieved: not having meat with every meal is already a big step towards sustainability, there is no need to completely remove meat and dairy products from diet for the sake of it.

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(Image credit: Getty Images)

A flexitarian diet might support a weight loss process. This happens because there is a decrease in processed, high-calorie foods and an increase in vegetables, fruits and whole foods. "With a well-planned flexitarian diet, it is possible to get all the nutritional requirements while keeping the cholesterol and saturated fats low", Charlotte concludes.

This is part of T3's Fit for 2021 programme, which will be running throughout January. We aim to bring you tips on diet, lifestyle and exercise that will help you shape up for what is certain to be a difficult year. One thing we can guarantee: it WILL be better than last year. And hopefully we'll help you get the most out of it.

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Global Needle-Free Injection System Market Latest Innovative Solutions to Boost Global Growth||Endo Pharmaceuticals Inc., PharmaJet, Inovio…

Jan, 17th 2021 4:50 am, Article Recommended by Dr. J. Smith

The Needle-Free Injection System report published by Data Bridge Market research is the representation of data and analysis of the market. It gives detailed analysis of the current market scenario and a market forecast till 2026. The data included in this Needle-Free Injection System report provides detailed information of the geographic landscape, competitive scenarios and upcoming opportunities in the Industry. The inclusion of the statistical records in the Needle-Free Injection System report helps in authenticating the results that are being presented and thus provide a clear vision and indication to clients in understanding the response of the participants.

Global needle-free injection system marketis expected to reach USD 42.63 Billion by 2026 and set to witness a substantial CAGR in the forecast period of 2019-2026. The report contains data of the base year 2018 and historic year 2017. This rise in market value can be attributed to extensive use of needle-free injection system in the developing countries.

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Few of the major competitors currently working in global needle-free injection system market are Antares Pharma, Endo Pharmaceuticals Inc., PharmaJet, Inovio Pharmaceuticals, Inc., Medical International Technologies, INJEX, THE NATIONAL MEDICAL PRODUCTS CO., LTD, Valeritas, Inc., InsuJet, PenJet, Crossject, Amico Group, BD, Inovio Pharmaceuticals, Inc., MedImmune, Mystic Pharmaceuticals, OptiNose US, Inc., Zogenix, DAntonio Consultants International, Inc., among others.

Market Drivers

Increasing number of chronic disease is expected to drive the growth of the market in the forecasted period

Increased rate of communicable disease due to needle stick injuries is expected to drive the growth of the market Increasing demand for self-injection devices is expected to increase growth of the market in the forecasted period

Increasing demand for biosimilars and vaccination is expected to enhance growth of the market

Market Restraints

Limitation in intravenous administration is expected to restrain the market growth

Stringent regulation is expected to hinder the market growth

Needle-free injection system is costly which is expected to restrain the market growth


Segmentation: GlobalNeedle-Free Injection SystemMarket

Needle-Free Injection SystemMarket By Type

Needle-Free Injection SystemMarket By Product

Needle-Free Injection SystemMarket By Technology

Needle-Free Injection SystemMarket By Source of Power

Needle-Free Injection SystemMarket By Usability

Needle-Free Injection SystemMarket By DeliverySite

Needle-Free Injection SystemMarket By Application

Needle-Free Injection SystemMarket By End User

Needle-Free Injection SystemMarket ByGeography

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Key Developments in the Market:

In July 2019, Eli Lilly and Company has received U.S. Food and Drug Administration approval for Baqsimi (glucagon) nasal powder 3 mg. The product is used to treat diabetic severe hypoglycemia. The product approval will help company to increase its revenue generation from drug delivery system as the product is first of its kind and only nasally-dosed glucagon, available for diabetics

In January 2018, and Lenis Medical Ltd has formed partnership with Premier Media Service Inc. for distribution and sales of LENIS Needle-Free Injection System in U.S. The injection system is a next generation needle free injections system and the device is highly adaptable, and applicable to anesthetics, steroids, HA, HGH, HCG, MS drugs, vitamins, insulin, vaccines, filers, fertility drugs, and orthopedic drugs. The partnership will help company to increase its market presence in U.S.

TOC of needle-free injection system Market Report Contains:

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About Us:

Data Bridge Market Researchset forth itself as an unconventional and neoteric Market research and consulting firm with unparalleled level of resilience and integrated approaches. We are determined to unearth the best market opportunities and foster efficient information for your business to thrive in the market. Data Bridge Market Research provides appropriate solutions to the complex business challenges and initiates an effortless decision-making process.

Data Bridge adepts in creating satisfied clients who reckon upon our services and rely on our hard work with certitude. GetCustomizationandDiscounton Report by We are content with our glorious 99.9 % client satisfying rate.


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Global Needle-Free Injection System Market Latest Innovative Solutions to Boost Global Growth||Endo Pharmaceuticals Inc., PharmaJet, Inovio...

Start 2021 off right with self-care from Skin Renewal – Rekord East

Jan, 17th 2021 4:49 am, Article Recommended by Dr. J. Smith

The year 2020 was unpredictable and chaotic. Collectively, we learned that nothing in life is certain and we dont really have as much control as we think we do. Despite this, we can shift our focus to things we actually do have control over. This mindset shift can make the beginning of a new year, 2021, much better than the previous. One thing we have control over is how we take care of our appearance.

An ideal weight-loss solution for 2021

The holiday season is synonymous with an abundance of junk food, alcohol, and other unhealthy habits. Its easy for even the most disciplined person to fall victim to patterns that are destructive to ones health and physical appearance. A New Years resolution that many people make on 1 January is to lose the holiday weight, but this can be quite challenging when there is a myriad of weight-loss diets to try that may not even be effective. To save you time and money, Skin Renewal has a proven weight-loss solution, the Renewal Institute Diet (RID), which is described as an innovative fat loss program that uses the latest medical technology.

RID helps the body get rid of abnormal fat stores that have piled up in the body over time. It includes a low GL food plan with tons of meals to choose from, supplements, and hCG injections. Low GL refers to the glycaemic load of a meal. The lower the GL of a food, the healthier it is as low GL food reduces blood sugar levels, making you feel fuller for longer periods of time, thus aiding with weight loss. HCG (Human Chorionic Gonadotropin) is a hormone that is produced by the human female body during pregnancy. It is injected into the body to speed up the metabolism and aid with weight loss.

Perhaps you overindulged in junk food and other unhealthy habits during the holiday season, causing you to expand your waistline. A holistic treatment such as RID administered by medical doctors and registered nurses can help you get on track and conquer your 2021 weight-loss goals.

Treating sun-damaged skin

Another holiday pastime that can prove detrimental to ones health is sunbathing. Actively sitting in the sun for hours can damage the skin, causing rapid ageing, hyperpigmentation, discolouration, and sometimes even disease like skin cancer. This can also be the case if one is constantly exposed to UV rays, even if for brief periods of time, without adequate sun protection. Signs of sun-damaged skin can be seen from as early as 20, although skin changes caused by exposure to UV rays are usually more visible during the ages of 35 to 49.

UV rays thicken the epidermis, the outer layer of the skin, disrupting the skin natural lipid barrier, resulting in water loss and dehydration. This leads to a lack of moisture, making the skin cells look abnormal. If there is an accumulation of these cells, they have the potential to become pre-cancerous or cancerous. UV rays also impair the skins production of collagen, a protein that helps the skin maintain its elasticity and youthfulness. Although darker-skinned people tend to have less severe signs of skin-damage than fair-skinned people, people of all shades can benefit from a sun-damaged treatment if theyve been overly exposed to UV rays.

Skin Renewal has a range of treatments for sun-damaged skin including topical home therapies and in-office therapies. The topical home therapies consist of award-winning product brands made with skin exfoliants, growth factors, peptides, and more. In-office therapies include the 3D peel, TCA (trichloroacetic acid) skin peel, Cosmelan & Dermamelan by Mesoestetic, Pearl laser, and Limelight.

Even though you may have made unhealthy decisions in the festive season, there are effective solutions to dealing with the consequences. Visit Skin Renewal for more information on weight-loss and sun-damaged skin treatments.

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Start 2021 off right with self-care from Skin Renewal - Rekord East

Medical board places SLO doctor on five years probation – Cal Coast Times

Jan, 17th 2021 4:49 am, Article Recommended by Dr. J. Smith


A San Luis Obispo based physician who was accused of gross negligence has been placed on five years probation by the Medical Board of California.

In 2019, the California Attorney Generals Office accused Laleh Shaban M.D. of having unlicensed employees perform medical procedures, ordering narcotics in her own name to give patients and for neglecting patients. While on probation, Shaban is required to have another doctor monitor her practice.

She must also complete a medical records keeping course, complete an ethics course and enroll in a clinical competence assessment program to assess her physical and mental health, according to the settlement and disciplinary order. She is prohibited from prescribing HCG treatments and from performing platelet-rich plasma procedures until she has successfully completed the clinical competence assessment program.

The Medical Board of California published the stipulated settlement and disciplinary order on Dec. 2.

Shaban runs the Revive Medical Group in San Luis Obispo, where she offers multiple services including skin care, weight loss, stem cell therapy, IV infusion therapy, genitalia rejuvenation and concierge services.

The charges stem from complaints to the Medical Board of California from multiple patients and former employees. The states investigation, which focused on the treatment of five patients, resulted in six causes for discipline.

Shaban, who agreed to the settlement and disciplinary order rather than face a hearing, did not admit to the charges. She contends a disgruntled employee is responsible for false reports made to the state.

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Medical board places SLO doctor on five years probation - Cal Coast Times

Starting the New Year Without the Extra Weight or Stress – WTMJ-TV

Jan, 17th 2021 4:49 am, Article Recommended by Dr. J. Smith

If you're feeling stressed from the current state of the world, you are not alone. In that stress it's easy to forget about our basic needs like healthy food, water and exercise; which can lead to weight gain. Instead of settling for the additional pounds it's important to remind yourself of your health and well being, and start your weight loss journey today.

We spoke to Angie Schaefer, the Clinic Manager at Milwaukee Medical Weight Loss, to talk about the different treatments available to get you feeling like yourself again. Whether that be finding a personalized prescription plan fit for you, or using the science behind the HCG Diet, Milwaukee Medical Weight Loss and MediSpa has a solution to your weight gain. Plus, in order to keep you healthy, they have implemented new safety precautions for all visitors!

Sign up for a weight loss program today and get up to $200 off, and $100 of the B12 injection package! That's 10 injections total! Call 414-616-3535 or visit to schedule your visit today.

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Starting the New Year Without the Extra Weight or Stress - WTMJ-TV

Serving the Cranberry Twp, Mars, Evans City, Zelienople areas – The Cranberry Eagle

Jan, 13th 2021 10:57 am, Article Recommended by Dr. J. Smith

The ketogenic diet rose in popularity last year as a quick trick to lose weight fast.

While the diet has proven short-term benefits in terms of weight loss and even blood pressure management, the strict guidelines the diet requires makes some health professionals question its long-term viability.

Patti Kuniak has been a lifestyle coach for Butler Health System for four and a half years. She explained that the high-fat, low-carb keto diet is much more intense than most people realize.

There is no standard keto diet, Kuniak explained. It is low carb, high fat and moderate in protein, which is different than something like the Adkins diet that is low carb and high protein.

Theres a lot of leeway with what is low-carb. That could be anywhere from 20 grams for the most serious people to 50 grams of carbs per day.

Kuniak said the typical American diet includes seven teaspoons of added sugar a day. That in it of itself would be 70 grams of carbs, more than what is allowed in the keto diet.

It is so extremely different than the typical American diet, Kuniak said.

The goal of the keto diet is for the body to enter a state of ketosis, in which fat is converted into ketons, which are used for fuel. Kuniak explained that the body usually uses glucose for fuel but switches to ketons when there is no glucose available.

Youre going to melt the pounds off if you truly go into ketosis, Kuniak said. It can really work, but you need to do it right, and you need to work with a doctor.

Kuniak said she does not personally teach the keto diet, and advises anyone interested in it to consult their doctor and to work with a dietitian to meal plan for it. She said a doctor is especially needed if a person is on any sort of medication that might need to be altered based on significant weight loss.

Kuniak said the short-term effects of the keto diet can be beneficial, but maintained that the diet is difficult to continue for more than a month or two, and there are a lot of unknowns about possible long-term side effects.

You need to look at transitioning to a carb-controlled, long-term eating plan, Kuniak said. Healthy eating plans include some healthy foods that are eliminated in the keto diet.

In the long term, Kuniak said the positive effects of the keto diet are not significant;y different than more conventional eating plans. But negative effects could include things like an increased risk of kidney stones, low blood sugar and nutrient deficiencies.

U.S. New and World Report rated the keto diet as the fourth-best fast weight loss diet, tied for 15th for best overall weight loss diet, 27th for diabetes diets and 39th for healthy eating diets.

Kuniak explained that the keto diet was originally developed in the 1920s and 30s as a way to control seizures in people with epilepsy. The diet has become more popular recently because of the short-term markers, including fast weight loss.

Kuniak said she opts to teach the volumetric diet.

According to WebMD, volumetrics is a diet created by Dr. Barbara Rolls. Unlike diets that are based on deprivation, the volumetrics approach helps people find healthy foods that they can eat lots of while still losingweight.

Weight-lossgoals are achieved by meeting daily calorie goals and daily steps goals forexercise and losing weight by feeling full on fewer calories.

Kuniak said the important thing to remember is that the decision to begin any diet should include consultation with ones physician and also a dietitian, if needed.

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Serving the Cranberry Twp, Mars, Evans City, Zelienople areas - The Cranberry Eagle