IF YOURE HOPING TO FIND THE KEY TO YOUR IDEAL 2020 BODY IN THIS ARTICLE, YOU MIGHT WANT TO SMASH YOUR SCALES AND BREAK YOUR MIRRORS AND HAVE A SEAT ON YOUR PELOTON, because walking into a fad diet by yourself can be a hard-learned lesson in history, science and self-esteem especially for women. According to dietary and lifestyle consultant Stephanie Bouquet of SB Nutrition in Salinas, the image of the idealized body has always existed, even if its a moving target. If you look back in the 50s, everyone wanted to look like Marilyn Monroe. Then in the 60s, Twiggy was the big thing, Bouquet says.

Today, in the age of Instagram, we see idealized women figures all the time, many of them celebrating what at first glance looks like body positivity. There are muscular women (with big butts, always), because #fitspo (thats fitness inspiration, if youre not a hash-tagger). Theres a #loveyourbody craze, as if were finally pushing back against idealized figures, but there are still a host of fad diets and products to reach that ideal body.

Bouquet is a registered dietician who helps all kinds of people from working moms to super athletes and people with diabetes live a healthy lifestyle. She points out that most of these so-called diets and weight-loss products are built around restricting or eliminating something, which is often not just unnecessary and unsustainable, but also unhealthy.

Everyone has a diet because everyone has a pattern of eating, she says. If my clients want to do keto or whatever, its their choice, but these fad diets always cut something out.

Another thing about fad diets: Theyre not really new, theyre just rebranded. Going gluten-free without a diagnosis from a doctor? It looks a lot like cutting commercially available carbs. (See: the Atkins diet or paleo diet.) Venturing into a ketogenic thats high-fat, some protein and low-carb diet? Most arent truly following the diets medical findings (training your body to burn fat, by consuming fat) and are just doing some version of low-carb, high-protein, Bouquet notes. That diet was made for children with epilepsy, she says. Could you imagine those poor children, being forced to eat sticks of butter because thats howhigh fatit really is.

Then there are all of the apps and gadgets. It might be new technology, but its old-school calorie-counting by another name. Tracking became popular in the 1920s, but today we can pull up the exact nutritional breakdown of a food in an instant. Oh, and they make apps for children now too, to help them identify good and bad foods. What else would we expect from a $70 billion industry?

While there can be initial results, there are some glaring problems in the long run with fad dieting. Ninety-five percent of people cant sustain a fad diet, Bouquet says. She points out a common problem with jumping from diet to diet, or yo-yo dieting: reducing calorie intake.

You may lose weight really quickly in the beginning because your body isnt used to functioning with that little fuel, she explains. But then your metabolism wants to re-balance, reaching an equilibrium with the amount of food youre consuming. Our bodies are really smart, Bouquet says. Suddenly its not progress, and thats the point where people get frustrated.

Cravings, shes found, work in a similar way: If your diet says you need to be super-high fat all the time [on the keto diet], youre eventually just going to want an apple, because your body wants carbs.

Dieting, and our bodies ability to counterbalance the effects, are nothing new. What is new is the constant surveilling of our bodies with social media, which is giving rise to a dangerous eating disorder called orthorexia: an obsession with healthy eating and living.

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Thats actually when I recommend [a client] see a mental health specialist, Bouquet says. Its a control thing. The things they put in their mouth are one thing they can control.

So what diet does she recommend? She doesnt. But she does have a recommended mindset: 80/20, or eating 80-percent whole, minimally processed foods like veggies, lean proteins and whole grains. The other 20 percent is whatever the hell you want.

With food come lifestyle changes, too. A lot of my clients put taking care of themselves last on their list of things to do, Bouquet notes. So its a slow thing you have to work up to and ask, every day: What is the bare minimum I can do to take care of myself? Bouquet finds most people arent in tune with how their body is functioning, and yet look to diets and fitness regimens as the fix. Being healthy is taking stock of your body functions, she says. If youre not getting enough sleep, or are constantly stressed, or not eating enough, how do we expect our body to work?

In other words, dont skip breakfast, sleep more, move your body, eat well most of the time and 95 percent of us are going to be OK. Its like that old adage, but its true, Bouquet says. Everything in moderation.

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Trying out a new fad diet? Its the same old thing. - Monterey County Weekly

SALT LAKE CITY With the new year, many often want to start eating healthier which usually means a new diet. But diets can be restrictive, complicated and difficult to stick with, often leaving people feeling discouraged and hopeless.

This is why, instead of recommending a new diet to help individuals become healthier, I like to give people tips on how to make eating healthy easier. Being healthy shouldnt be stressful or hinder your mental health. Truly living a healthy life is a balance between physical (diet and exercise) and mental health. With that in mind, here are four easy tips to start your year on a healthy note.

Taking a few minutes out of your week to plan meals and snacks can be an easy way to start the year off on a healthy note without starting a new diet. Try to plan ahead by picking one day every week where you plan out meals and snacks for the upcoming week. I like to do this on a Sunday or Monday before I go grocery shopping. This way I have a complete list of all the food and ingredients I need to make it through the week.

Planning ahead not only helps me eat healthier, it also helps me save money because I am not wasting food. When you are planning ahead, try to select fruits and vegetables you enjoy eating as a healthy snack.

An important part of having a healthy body is taking care of your physical and mental health. Take time to create a self-care plan. A self-care plan can help you recharge and care for your mental health. I loved the explanation of self-care given by three therapists on the "Thoughts on Thoughts" podcast. It may surprise you to know that sometimes true self-care requires doing hard things that are beneficial. This can mean waking up early to have time to yourself, even when you arent a morning person.

It isnt hard to find the newest or most popular diet on the internet. Those diets can often be complex and difficult to follow. It can be discouraging when you start these diets and end up quitting a few weeks later. There is a much simpler way to start the year off on a healthy note: stop dieting.

Try taking a more intuitive approach to how you eat. Intuitive eating is a lifestyle that encourages individuals to listen to their bodies needs instead of restricting foods and dieting in any form. IntuitiveEating.org lists more detailed information about intuitive eating on its website.

Instead of starting the year on a new and complicated diet, try eating more intuitively and listening to your body. Dont fear or restrict foods; make peace with food and start enjoying eating again.

Exercising doesnt have to be complicated. I have two simple tips to make exercising easier for you to start and maintain.

It is much easier to maintain a healthy exercise routine if you are doing something you enjoy and arent pushing your body too hard, too fast.

So often we think being healthy needs to be hard or complicated. But living a healthy, balanced lifestyle isnt that way at all. Take a step back and try to honestly assess how your diet, exercise and mental health are doing this new year, and then start making simple changes to improve them.

Editors Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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Keep it simple: 4 small lifestyle changes that will improve your health - KSL.com

A new trial suggests that people who eat walnuts every day may have better gut health and a lower risk of heart disease.

Nuts can be a great source of nutrients and a very healthful pick-me-up snack.

Walnuts, in particular, are high in protein, fat, and they are also a source of calcium and iron.

Given walnuts nutritional potential, some researchers have been looking at whether these nuts might actually help prevent specific health issues.

In 2019, researchers from Pennsylvania State University in State College found that individuals who replaced saturated fats with walnuts a source of unsaturated fats experienced cardiovascular benefits, particularly improvements in blood pressure.

The investigators explain that walnuts contain alpha-linolenic acid, which is a type of omega-3 fatty acid that is present in plants.

Following up from that research, the team which includes assistant research professor Kristina Petersen and Prof. Penny Kris-Etherton have recently conducted another study to find out more about walnuts benefits to health.

The new study whose findings appear in the Journal of Nutrition suggests that incorporating walnuts into a healthful diet may benefit the gut and thus lead to better heart health.

Theres a lot of work being done on gut health and how it affects overall health, notes Prof. Kris-Etherton.

So, in addition to looking at factors like lipids and lipoproteins, we wanted to look at gut health. We also wanted to see if changes in gut health with walnut consumption were related to improvements in risk factors for heart disease, she says.

The researchers conducted a randomized, controlled trial involving 42 participants with overweight or obesity aged 3065.

They wanted to see if and how adding walnuts to a persons diet might influence gut health.

To begin with, the research team asked the participants to follow a standard Western diet for 2 weeks.

Then, at the end of this period, the researchers randomly split the study participants into three groups. One group followed a diet that included whole walnuts, the second group ate a diet that included alpha-linolenic acid but in the same quantity that the walnuts would contain. The third group followed a walnut-free diet in which the researchers replaced alpha-linolenic acid with oleic acid.

The participants followed their assigned diet for 6 weeks and then switched diets until each person had followed all three eating plans.

The researchers collected fecal samples from all participants at the end of each diet regimen period. This allowed them to analyze any changes regarding the bacterial populations present in the gastrointestinal tract.

Prof. Kris-Etherton, Petersen, and their colleagues found that individuals who ate 3 ounces (oz) of walnuts as part of an otherwise healthful diet experienced improvements in heart health. The scientists say that these changes were likely mediated by improvements in gut health, as suggested by changes in gut bacteria.

The walnut diet enriched a number of gut bacteria that have been associated with health benefits in the past, explains Petersen.

One of those is Roseburia, which has been associated with protection of the gut lining, she adds. We also saw enrichment in Eubacteria eligens and Butyricicoccus.

The researchers explain that E. eligens has associations with a variety of different aspects of irregular blood pressure. They add that an increase in the population of this bacterium may thus suggest a lower cardiovascular risk.

They also note that an increase in Lachnospiraceae has links with lower blood pressure, total cholesterol, and bad cholesterol measurements.

The study did not find any significant associations between any changes in gut bacteria following the walnut-free diets and risk factors for heart disease.

Replacing your usual snack especially if its an unhealthful snack with walnuts is a small change you can make to improve your diet, notes Petersen.

Substantial evidence shows that small improvements in diet greatly benefit health. Eating 2 to 3 oz of walnuts a day as part of a healthful diet could be a good way to improve gut health and reduce the risk of heart disease.

Kristina Petersen

The authors of the current study explain that walnuts may bring different health benefits due to the variety of nutrients that they contain.

Co-author Regina Lamendella, who is an associate professor of Biology, emphasizes that [f]oods like whole walnuts provide a diverse array of substrates like fatty acids, fiber, and bioactive compounds for our gut microbiomes to feed on.

She continues, this can help generate beneficial metabolites and other products for our bodies.

Going forward, the research team wants to find out whether whole walnuts might influence other measurements that determine a persons health, too.

The study gives us clues that nuts may change gut health, and now were interested in expanding that and looking into how it may affect blood sugar levels, says Prof. Kris-Etherton.

Yet, while nutritious and healthful, do walnuts really have a significant impact on our well-being? The researchers who conducted this study suggest they might.

However, they do disclose that their trial received some funding from the California Walnut Commission, which represents the walnut growers of California. As other research suggests, studies funded by stakeholders often raise issues about trust among the general public.

Other researchers have also concluded that walnuts are optimal healthful foods. There are few reports of health risks associated with walnuts for people who do not have a nut allergy or gastrointestinal problems.

For now, the research into how much of a difference walnuts can make for a persons health continues.

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'23 oz of walnuts' daily may benefit heart and gut health - Medical News Today

Diet culture can make eating a really stressful experience.

From keto, plant based, Mediterranean, pescatarian, carnivore, intermittent fasting, OMAD (one meal a day), etc how are you supposed to know what diet is right for you?

Quick tip - fads are short lived, trends fade and diets, ultimately, do not work.

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Individualized balance is key when choosing a style of eating that aligns with your schedule. Lets face it, a stay at home mom is going to be eating much differently than someone who works a 9 to 5. No matter what your schedule, each macronutrient has its place on your plate. But what are macronutrients aka macros?

Macronutrients are nutrients that your body requires in large amounts, which include protein, carbohydrates and fats. Water is considered another macronutrient, but we will table that for another post.

Protein is the building block of all the tissues in your body. Think collagen ladies and guys think muscle! And the more muscle you have, the more calories you burn at a rested state. It also composes all enzymes in the body which are the catalysts for EVERY SINGLE metabolic reaction that occurs.

Fat is another key player. Along with protein, it is a building block of all hormones, cells and organs. Your brain is made up of 60% fat btw...

Fat also offers protection to all your vital organs and is a regulator of body temperature. And yes, it can be used as an ALTERNATE energy source for the body, whencarbohydrate isn't available.

Carbohydrates are the preferred source of energy for the body. This means that when you consume both fat and carbohydrate, your body will use carbohydrates to produce energy and store fat as a backup source.

Aside from being our primary energy source, carbohydratesalso play a role in metabolism and hormonal health. When you restrict carbohydrate, your body perceives that you are in a stressful environment and your adrenal glands start producing adrenaline and cortisol (stress hormone). This is something you want to avoid because chronically elevated cortisol can cause chronic inflammation and disrupt sleep, digestion, learning, memory, mood etc. Your adrenal glands also have a role in producing progesterone, which is key in balancing estrogen levels.

So ladies, cutting carbohydrates long term can lead to hormonal imbalance and estrogen dominance due to the decreased production of progesterone!

And guys, chronically elevated cortisol isn't good for you either. Think low testosterone, which can lead to loss of muscle, lower metabolic function and lower sex drive.

To summarize, with each meal have a balance of protein, carbohydrates and fats.

An ideal day could look something like this....

Breakfast: 1 cup cooked oatmeal withchia seeds, 1 scoop protein powder mixed in and topped with berries (Click here for my plant based protein powder recommendation) OR 3 egg omelette with spinach/ mushrooms/ tomatoes with 2 slices sprouted grain toast.

Lunch: Big salad with grilled chicken, chickpeas, peppers, onions, cucumber, dressed with 2 Tbsp. EVOO and balsamic OR Salmon with a medium sweet potato and asparagus (any green veggie would work).

Dinner: Grilled cod with zoodles/ peas/ carrots/ EVOO in a marinara sauce, side of broccoli OR Steak with quinoa salad (spinach, tomato, EVOO, garlic), side of brussel sprouts.

Looking for more meal ideas? Check out my ebook, Glow: Simple Plant Based Meals

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The Health Hub: Escape the Black Hole of Dieting - TAPinto.net

Have you ever tried to lose weight and failed? Started a diet and given up? Tried to stop a bad eating habit or start a new one, only to discover you didnt have the willpower or discipline to sustain the new behavior?

This article is not touting one diet or another. Rather, Id like you to consider why we fail to achieve goals we say are important to us -- using dieting to lose weight as the prime example.

Do a quick internet search of why diets dont work. Youll discover a bounty of evidence pointing to how neurological obstacles, biological responses and false expectations render diets ineffective at best, psychologically and physically detrimental at worst.

But counter this compelling research with successful dieters gracing the covers of magazines, winning TV weight-loss competitions or giving diet-ad testimonials. Arent they proof of mind over matter?

Some of the smartest people I know have failed to achieve their weight-loss goals, despite earnest attempts at one diet after another. Still, their hope springs eternal as they embark on the seemingly next best diet. Ive been fond of saying that any diet works if you stick with it -- the problem is we dont stick with it. But, of course, its more complicated than that.

Missing in the research of the diet naysayers and the attempts by potentially nave dieters is a crucial element of why most diets fail. This vital missing component is at the heart of everything you do -- and everything you dont do that you wish you did. The skill of motivation.

When you master your motivation, you create the choice, connection and competence to generate energy for sticking to your diet or continuing to pursue tiny habits that result in behavior change over time. Consider these scenarios.

You go on the keto diet recommended by your nutritionist. The list of what you cannot eat includes foods and drinks you have been living on for years. The tray of muffins at a company meeting calls to you. You answer, Im on the keto diet, I cant eat that muffin. You have just threatened a psychological need required for thriving (and we all desire to thrive) -- your perception of choice. Your first instinct is to take back your prerogative by eating the muffin. You need choice; you need to feel that youre in control. At this moment, you think its all about that muffin. But its not. Its about your perception of choice.

When you have mastered the skill of motivation, you recognize the real issue and ask yourself, What choices do I have? You can choose to eat the muffin. Or take a bite of the muffin. Or choose to eat the blueberries and yogurt. Sometimes, just recognizing that you have a choice is enough to make the right choice.

Jon Tyson/Unsplash

Understanding your why is a popular refrain these days. But your answer to why do you want to lose weight? may not lead to the psychological need for connection required for optimal motivation. If your why for going on a diet is to impress high school buddies at your high school reunion, release the pressure you feel from your doctor or family members pushing you to lose weight for health reasons, or win the iPad offered by HR for the most pounds lost, then your why isnt going to generate the optimal motivation you need to sustain your efforts.

Your why needs to reflect reasons that are meaningful, values-based, purpose-full, noble or of inherent interest to you.

I have witnessed people unsuccessful at losing weight until they identified a why that created a sense of connection to something or someone more important than the food they had to give up. This could be being more authentic toward the person they want to be, having more energy to pursue meaningful goals or being more present for those they love. When you master your motivation, you create connection by focusing on what you can gain instead of lose. When you diet from a values perspective, your energy shifts from feeling restricted to positive energy fueled by the peace and joy of living a healthy lifestyle.

Creating competence is essential to your optimal motivation. If youre going on the keto diet, understanding the process of ketosis can be energizing. Consider what else you could learn from the experience. When I chose a vegetarian lifestyle almost 40 years ago, I was as energized by learning about nutrition and healthy ways of eating as I was in giving up meat.

When my husband embarked on a new way of eating, we talked about what he was learning. Neither of us knew that red onions have fewer calories than white onions (less sugar content). But he positively beamed describing how he learned he could order a hamburger wrapped in lettuce instead of a bun or pay for a full order of French fries instructing them to only fill the carton halfway.

He said, They thought I was crazy, but I learned that it feels good to eat only a few fries. He also learned that he doesnt have to be perfect. If he has a day where he chooses to eat more than he needs, he accepts it and finds himself eager to return to a routine that generates more positive energy.

Diets by their nature tend to undermine the choice, connection and competence needed to succeed. Mastering your motivation could solve the mystery of why diets dont work -- and what does. Create choice, connection and competence, and achieving your most aspirational dreams will become more likely.

Susan Fowler is on a mission to help you learn the skill of motivation. In her latest book, "Master Your Motivation: Three Scientific Truths for Achieving Your Goals," she presents an evolutionary idea: motivation is a skill. Providing real-world examples and empirical evidence, Fowler teaches you how to achieve your goals and flourish as you succeed. She is also the author of bylined articles, peer-reviewed research, and eight books, including the best-selling "Self Leadership and The One Minute Manager" with Ken Blanchard and "Why Motivating People Doesn't Work ... And What Does: The New Science of Leading, Engaging, and Energizing." Tens of thousands of people worldwide have learned from her ideas through training programs, such as the Self Leadership and Optimal Motivation product lines. For more information, visitSusanFowler.com.

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Without this, your dreams will die - SmartBrief

Do you think much about what you eat and how it makes you feel? Science has long recognized the connectivity between the brain and gastrointestinal system, which, after the brain, is the bodys largest nervous system. But researchers are in the early stages of investigating the guts microbiome, the millions of microbes that live in our intestines and communicate with the microbes in our brain daily.

The understanding that our inner ecosystem of bacteria and other organisms can actually speak to our brain and influence things like bowel movements, perception of pain, and even our mood is a relatively new one. How these two important organs communicate with each other and what it means may help people with GI problems and other health concerns.

Scientists are interested in that link, notes Jay Pasricha, M.D., director of the Johns Hopkins Center for Neurogastroenterology, whose research on the enteric nervous system has garnered international attention. The enteric nervous system doesnt seem capable of thought as we know it, but it communicates back and forth with our big brain with profound results, he says on the John Hopkins website.

This sharing of information between the intestines and the brain has many researchers working on better understanding how our gut health impacts our mental health.

For decades, researchers and doctors thought that anxiety and depression contributed to these problems. But our studies and others show that it may also be the other way around, Pasricha says.

Researchers are uncovering clues that suggest irritation in the gastrointestinal system may be sending signals to the central nervous system (CNS) that trigger mood changes.

These new findings may explain why a higher-than-normal percentage of people with IBS and functional bowel problems develop depression and anxiety, Pasricha says.

Financial administrator Lisa Butts has long had issues with constipation. It is a condition her mother struggled with and one she figures runs in her family. As she came into mid-life, she was diagnosed with irritable bowel syndrome or IBS, a common disorder that affects the large intestine, causing bloating, stomach upset, diarrhea, and constipation.

The limiting nature of her symptoms unpredictable swings between constipation and diarrhea gradually forced this busy executive to schedule her day around bathroom breaks. She found herself always having to worry about where relief could be found, whether in a grocery store or at the workplace.

Every day, I had to think about my stomach, notes Butts. Whats more, the stress that arose from managing IBS further compounded its symptoms, often leaving Butts feeling anxious and depressed.

It was a European vacation Butts took with her husband in July 2015 that proved to be her wake-up call. Traveling through Italy where she ate a diet heavy in breads and pasta sent her GI tract into overdrive. In addition to the discomfort of abdominal pain and irregularity, shed experienced brain fog, which caused her to lose words. Once home, Butts knew she had to make a change. Her symptoms led to depression and a fear of traveling.

I didnt want to go out anywhere because I didnt know when those episodes would happen, she says. It became a psychological issue. The unpredictability of my stomach issues created a lot of stress.

After doing extensive reading, Butts decided to try a gluten-free diet and made an appointment to see her internist a month later.

When I got off gluten, in six weeks to two months, I was like a different person. I wasnt losing words anymore. It was like someone had opened a curtain and I could see again, she says.

Her internist sent Butts to a gastroenterologist, yet he was dubious initially about the food connection. He listened but he discounted what I had to say, she says. Further testing revealed a bacterial overgrowth in her small intestine (SIBO), a condition treated with antibiotics (she takes an herbal antibiotic) and one shell need to continue to manage. She also did an elimination test called the FODMAPs diet with her dietician to help zero in on specific foods her body cant break down properly, thus contributing to her symptoms.

There are so many things that can effect the gut, says dietician Linda Pennington with Dietician Associates in Germantown. The foods we eat, illness, medication, stress. Since the gastrointestinal tract is the biggest part of the immune system, what we eat can impact our overall wellness, says Pennington.

As a dietician, Pennington helps people identify those foods that might be having a negative impact on their health. Using tools like the elimination FODMAPs diet can help patients better understand the challenges some foods present.

Though it may seem obvious to some, its not a connection everyone makes, observes Mark Corkins, M.D. division chief of pediatric gastroenterology at Le Bonheur Childrens Hospital. He says parents will often bring in a child who drinks Starbucks coffee or pours half a bottle of hot sauce on their food and not understand why theyre complaining of belly pain.

Coffee and spicy foods are stimulants, so that activates the GI tract, he says. Our body gives us clues, and we just want to ignore them.

There is no one diet that fits everybody, says Penningtson. It can be helpful, but we must look at the person as a whole.

Pinpointing how those foods affect the flora (the good bacteria that help our bodies digest food) of the gut and how that is communicated to the brain will take time. There are so many influences: diet, stressors, whats going on in our lives. All of these have input on how the GI tract works. Thats what makes it hard to study, says Corkins. Thats why its so muddy.

But practitioners like Corkins and Pennington believe further research may provide answers and potentially better understanding of the mind-gut connection. In the meantime, both recognize the importance of treating patients holistically, by listening to their stories to better understand not just their symptoms, but what other factors, such as stress and lifestyle choices, may be having on their overall health.

There is no one diet that fits everybody, says Penningtson. It can be helpful, but we must look at the person as a whole.

Today, Butts reports she has good days and bad. But theres no comparison to what it was like. Im not awake thinking about my stomach. Though her IBS issues may never be fully resolved, learning how to manage them better has improved her overall outlook. As research continues, that prognosis may one day prove to be better.

Your body responds to the food you eat every day, whether its by giving you the energy you need or the heartburn you dont. Learn to listen to your gut.

Cut down on processed foods. Our bodies arent designed to metabolize the amount of animal fat, red meat, and highly processed foods our diets consist of today. Think about your daily intake of meat, then reduce the serving size or replace it entirely with poultry, fish, or a vegetable dish. Avoid heavily fried foods. And pledge to eat three servings of fruits and vegetables every day.

Avoid artificial flavorings. These include emulsifiers, artificial sweeteners, and fructose corn syrup, additives the food industry relies heavily on to make products more appetizing. Yes, non-nutrient sweeteners may help on the weight-loss front but their intense sweetness can fool your taste buds into thinking the natural sweetness found in fruits and veggies isnt enough. The upshot? You turn to artificially sweetened foods over natural ones. Read food labels more closely and learn the 54 different names sweeteners go by, then cut them out of your diet for better health.

Get moving. Whether you walk, play a sport, or ride your bike, Doing some sort of daily activity is important, says Dr. Mark Corkins. That helps with your GI health.

Diversify food choices. Do you find yourself reaching for the same handful of foods every day? One way to improve your gut health is to diversify the types of foods you eat. Instead of having toast and coffee for breakfast, why not try peaches with oatmeal? Another easy switch is a half-cup of Greek yogurt with fresh blueberries and almonds, flavored with a dash of cinnamon. Poached eggs are a great nutritional breakfast item, one rich in protein.

Try new ways to prepare vegetables. Many nutritionists believe a plant-based diet is healthier, but if youve still boiling your veggies, youre cooking away their goodness. Roasting broccoli, asparagus, or Brussels sprouts gives these staples a hearty, robust flavor. Spread your vegetables on a baking sheet, drizzle with olive oil, flavor with rosemary and thyme, then roast in a 400-degree oven for 20 minutes until al dente. Another option is to bake a butternut squash. Youll be surprised by its rich, mellow flavor. Sweet potatoes, too, are a vitamin-rich vegetable that dont have to be smothered in marshmallow goo to be tasty. Next time, simply bake one and serve with a dab of butter.

Learn to listen to your gut. Your body responds to the food you eat every day, whether its by giving you the energy you need or the heartburn you dont. Pay attention to how you feel after eating a meal. Gastrointestinal issues such as chronic constipation, gas, or bloating can be an indication that certain foods dont work well with your GI system. Identify what these foods are. For example, garlic and onion can be a digestive problem for some people, dairy or wheat products for others. Know your body and eliminate problem foods from your diet. When food is killing you, thats not living well, says dietician Linda Pennington.

Try relaxation practices like yoga and meditation. Since an unhappy gut can be made worse by stress, try practicing yoga or learning how to meditate. Corkins recently attended a medical conference where two papers presented showed positive evidence that yoga can help with IBS because it teaches people how to focus and relax, he says.

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The Mind-Body Connection - Memphis Magazine

Talk show host Kelly Ripais known best for her sharp humor, but also for being a nutrition and fitness buff. TheLive With Kelly and Ryan starmakes a point of staying healthy when it comes to diet and exercise, and recently revealed she stopped partaking in one particular indulgence.

Ripas busy day requires her to keep healthysnacks on hand to keep her energy up. I do enjoy keeping nuts around me at alltimes, and I dont just mean the people in my life, she joked, according to The Cut. I mean almonds and cashews, and I do like dried fruit. Iknow people will say, Oh, thats the jellybean of the healthy snack world,but for me, dried apricots and cherries are better than candy. I know it has asmuch sugar, but I just enjoy it.

Theformer All My Children star chooses to focus on clean eating rather thanfad diets. Despite many celebs recently flocking to go keto, Ripa chooses notto cut out her carbs.

My husband [Mark Consuelos] has gonefull keto, which I dont mind telling you is something I could never do, she said, according toBon Appetit Healthyish. I just dont have that level of discipline. Mark says that Im carb-o, because I always eat his bun if he gets a burger. And the fries.

Ripa feels that her fierce exercise regimen earns her somewiggle room. I work out, so I feel like Im allowed, Ripa said. Imentitled, and Im eating whatever I want to eat.

Recentlyon Live with Kelly and Ryan, the co-hosts discussed the recent dip in2019s wine sales. Theyre saying that Americans bought less wine lastyear. Its the first drop in a quarter of a century, Ripa said, according to People. She then added a possible reason forthe sluggish sales.

Now, I believethis is because I quit drinking, that I caused this dip. I have influenced themarket, she said. Im not saying Ive driven people [out of drinkingalcohol], Im saying I stopped buying wine and theres a dip.

Ripa didnt give an exact date on when she stopped imbibing,but alluded to her abstinence from alcohol being around the time Seacrest wasnamed co-host. I started the show and she quit drinking. What does that tellyou? Seacrest joked, to which Ripa responded, Exactly Its amazing.

Ripa believes in keeping clean in nutrition as well as heroverall mindset. Im not really a sage burner. I try not to let toxicity in mylife, so the need to cleanse it is very minimal, she told BonAppetit Healthyish. That goes for any level, whether its peopleor a work situation, or friendships that are bad for you. I just dont allowthat in my space, and therefore I just have bunches of unburned sageeverywhere.

Though she focuses on staying healthy, Ripa does allow herself some indulgences that used to be off limits. Mark and I used to have peanut butter and jelly as a bedtime snack. Im not sure why, she revealed last year. Even as a kid, I didnt really like it, but now here I am. I get ciabatta bread, and now I eat half a sandwich before bed.

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Kelly Ripa Says She Gave This Up Ever Since Ryan Seacrest Was Named Co-Host - Showbiz Cheat Sheet