By Steven PetersJanuary 22, 2020 9:11 pm

The American diet is not a healthy one. Typical eating patterns dont match current dietary guidelines set by federal health agencies, according to the Department of Health. The majority of people dont eat enough vegetables or fruits, yet eat too much sugar, saturated fats, and salt.

Whether it is to lose weight for appearances sake or for health, people sometimes change their diet. Food trends develop every year, and 2019 was no exception. 24/7 Tempo spoke to nutritionists with years of experience to find out how American diet has changed over the last year.

Many people go to great lengths to shed a few pounds from following very restrictive diets that health experts warn are not sustainable long-term to spending a lot of money on foods that ingredients labels deceivingly describe as healthy. Fad diets seem to be popping up in greater numbers these days, but the basics of healthy eating are simple these are 29 healthy eating habits that will change your life.

Click here for the 16 ways the American diet has changed over the last year.

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16 Ways American Diet Has Changed Over the Last Year - 24/7 Wall St.

Learn about recent research on popular diets and how to advise patients with and without diabetes about consuming healthier foods and beverages.

Christopher Gardner, PhD, talks about his research on popular weight-loss diets, the four fundamental principles of healthy eating, and how health care professionals can help patients find an eating pattern that works for them.

Q: What are the biggest challenges to understanding the way Americans think about diets?

A: Diet is a really fascinating word for me. As a nutrition professional, I think of the Mediterranean diet, the Asian diet, a weight-gain diet, a weight-loss diet, and so on. But the American public thinks of a diet as something youre going to go on, which is the worst possible way to think of it. If youre going on something, that almost definitively means youre going to go off it when youre done.

People tend to go off diets for two reasons. First, they try it, it doesnt work, and they give up. Second, they go on an extreme diet until they achieve a certain weight-loss goal, and then they go off the diet and everything goes back to the way it was before.

If a diet is something that you go on and off, its not going to help you. Instead you should have an eating pattern, not necessarily a diet, that you enjoy and can see doing for the rest of your life, and you can keep modifying and improving it.

Q: Can you talk about your research on popular diets?

A: Ive done a number of weight-loss studies, including the Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS) study, that we finished recently. I never intended to study weight-loss diets. When I got a PhD in nutrition science, I was interested in studying the health benefits of phytochemicals. I once gave an hour-long talk on the phytochemicals in garlic, but the audience only asked questions about whether the Zone or Atkins diet was better. And so, I wrote a grant and did a study comparing popular weight-loss diets.

As I reviewed the literature on diets, I was frustrated to see that some studies were biased. For example, a study comparing low-carb and low-fat diets might make the low-carb diet more interesting and rigorous, with no added sugar but plenty of fiber, and just give the low-fat group a booklet and allow them to eat refined grains and added sugar. Refined grains and added sugar are low-fat, but thats a low-quality, low-fat diet.

In my diet studies, we tried to get rid of any bias by designing the best versions of these diets to put them on equal ground. For the DIETFITS study, which compared low-carb and low-fat diets, both diets shared four fundamental principles:

The study looked at whether a genetic marker or a metabolic marker would predict who would do better on a low-fat or low-carb diet, but both of those markers failed to differentiate success. Both groups were successful in losing weight, but there was an enormous amount of individual variability. Within each group, somebody lost 60 pounds, and somebody gained 20 pounds, and the rest of the participants were on a continuum in between. I believe we had the wrong markers, not that personalization is impossible. The results led me to believe that those four fundamental principles work for everybody, and theres still room for personalization.

Anecdotally, some people seemed to feel more satiated on a low-carb diet, others on a low-fat diet. And for some people, certain foods are more pleasurable than others. Over time, nutrition professionals have gotten so hung up on health issues that weve lost the idea of joy and pleasure in food. If we tell somebody to change the foods and beverages theyre consuming, and they dont like it or theyre hungry, they wont stick to it.

Q: What research is being done to help us better understand dieting and diabetes?

A: Some studies using continuous glucose monitors (CGMs) have shown that different people eating the same exact food have different blood glucose responses, and the same person eating the same food in different contexts has different blood glucose responses.

Were starting to do some studies with CGMs, and study participants are fascinated when looking at the blood glucose spikes that occur in response to foods and how spikes go down and get blunted when they experiment with portion size, timing, and what else they eat. CGMs allow people to personalize what they eat to have a more stable blood glucose level.

Another hot topic of research is intermittent fasting. However, its going to be difficult to answer questions about intermittent fasting because there are so many different ways to intermittently fast: no food every other day, eating half the calories every other day, eating only between certain hours, and so on. Another problem is ensuring and assessing participant adherence. Its going to take a long time to have evidence about intermittent fasting. And even if intermittent fasting does work, different patterns probably work for different people.

Q: How can health care professionals educate patients about nutrition, dieting, and the risks of fad or extreme diets?

A: Health care professionals should dissuade patients from trying fad diets and extreme diets. Fad diets, by their very definition, dont last. Researchers cant get funding to study a fad diet. Studies require years to recruit and follow participants; by the time the study is finished, a fad diet would be out of fashion. Proponents of a fad diet can say that theres no evidence against it, but I would say, theres no evidence for it.

Extreme diets are the hardest to keep up. For the DIETFITS study, we did a sub-analysis of the 5 to 10 percent of participants who achieved the best adherencethe lowest carb diets or lowest fat dietsin the first 3 months of the study. At 12 months, there were very few metabolic or weight differences between the most adherent low-carb and low-fat groups; both groups did fabulously well. However, there was massive recidivism among those extreme adherents; they couldnt keep it up.

Health care professionals should also walk their own talk and spend more time on food and cooking. Data show that when doctors exercise more, cook more, and eat better and tell their patients to try it, their patients are much more likely to do it.

Q: How should health care professionals talk with patients who have diabetes about diets and healthy eating patterns?

A: Health care professionals can find advice for working with patients with diabetes in Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. For that report, we worked really hard to look at all the new evidence on nutrition for people with diabetes and prediabetes. We dont have perfect evidence, but we came together as a group of research experts to evaluate the evidence that we do have and come to a consensus. These are the statements that you could and should feel comfortable using with your patients. In the report, bullets and shaded boxes highlight the major takeaways.

As I mentioned, studies using CGMs have shown that different people have different blood glucose responses to foods, and people have different blood glucose responses to the same food in different contexts. If CGMs become more accessible, in theory, people could wear a CGM for a time to learn more about their metabolism and personalize their own strategy. But until CGMs are more common, health care professionals can convey that different people have different blood glucose responses to foods and beverages, which has to do with timing, portion size, and what you eat and drink before and after.

How do you address popular diets and weight loss with your patients who have diabetes? Tell us below in the comments.

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Popular Diets and Patient Support - National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

NEW YORK, Jan. 23, 2020 (GLOBE NEWSWIRE) -- Olives have been an integral part of the Mediterranean diet since antiquity; a favorite food in Mediterranean countries to this date, and a centuries-old snack. "OLIVE YOU" is the three-year promotional program of PEMETE, co-financed by the European Union aimed at informing consumers and professionals about the quality, variety, taste characteristics and benefits of European table olives, increasing demand and developing awareness in the nonproductive countries of the European Zone. Today, "OLIVE YOU" announced a new delicious European olive recipe, Olive Tagliatelle.

Olive TagliatelleIngredients:600 g all purpose flour (type 00)5 free-range large eggs100 g black olive paste

Preparation:Knead all the ingredients together until achieving a dough with a silky texture. Cover with a plastic membrane and let in the refrigerator for 30 minutes to rest.

Using flour for the opening, open an oblong sheet of dough, using a rolling pin or a machine with the thickness of a credit card. Four fold along the dough and cut 1 cm strips. When complete, unfold and put in a big cooking pan with boiling water having previously added salt and a small quantity of olive oil. Boil according to taste. Strain, leaving a little from the boiling juice to avoid the tagliatelle sticking to the bottom, and serve. Sprinkle with virgin olive oil, and add cheese according to taste, a little freshly ground pepper and enjoy.

OLIVE YOU CAMPAIGNThe "Olive You" campaign is a three-year promotional program co-funded by the European Union, that aims to increase the awareness and demand for European table olives to both professionals and consumers, as well as to help increase exports to the United States and Canada. The "OLIVE YOU, European Table Olives" campaign also aims to reach journalists, chefs, foodies, retailers and consumers of all ages, through promotional activities, marketing events, sampling, and publicity in order to familiarize the public with this natural and delicious food product.For more information, visitwww.oliveyou-eu.eu.

Contact:Success Plan Media newswire@successplanmedia.comwww.successplanemedia.com

A photo accompanying this announcement is available at https://www.globenewswire.com/NewsRoom/AttachmentNg/b582ebfa-14db-4639-a1ad-7cb695cd57d1

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Olives An Integral Part Of The Mediterranean Diet- Olive Tagliatelle Recipe By The Olive You Campaign - Yahoo Finance

Was there a deficiency in the diet of mountain women of old which made them crave fat? U.S. Sen. Robert C. Byrd, an orphan boy who was reared in poverty in southern West Virginia, can remember how his foster mother would carefully fish out and eat the fat pork seasoning from a pot of beans. I've seen my mother do the same many time. Native Eskimos consumed blubber in order to insulate their bodies against arctic chill. Now we're advised to avoid eating fat meat, lest it clog blood vessels and add rotundity to the figure.

Those of my generation can recall when plumpness was regarded as an indicator of good health. The gaunt figure which so many strive for nowadays was seen as a harbinger of sickness. Skinny kids were pitied. "Look at that puny young'un," they'd say. "He's not long for this world."

Perhaps it was a carry over from this background which prompted She Who Could Give Dr. Spock Lessons on Rearing Children to insist that ours always "clean up your plate." This rule is one which now says she wishes never had been promulgated in our household, since all of us are constantly engaged in fighting the battle of the bulge.

We were weight conscious in our home long before it became fashionable across the land. She Whose Calories Have Always Been Counted has been watching her weight for better than four decades now. Nancy Regan she regarded with suspicion, finding it hard to believe that any human being could be so tiny. However, her admiration for Barbara Bush reached new heights when the First Lady told an audience of women that she was born weighing 135 pounds and had been dieting all her life. My experience with incipient corpulence is relatively recent. Until middle age, I was one of those obnoxious characters who ate like a horse and never gained an ounce, a physical phenomenon which I was not at all reluctant to call the attention of my portly acquaintances.

These quietly rejoiced when my waistline began to balloon and my clothes constricted and I was forced to join the ranks of calorie counters. That all happened some years ago and I have since learned several truths about losing weight and keeping it off. One is that the only miraculous things about the magic pills that are advertised to make you shed 20 pounds per week while eating all you can hold is that there are people dumb enough to buy them. Another truth is that while walking supposedly is good for you, putting down one foot after the other will not by itself shed those pounds. If it did, I would be skinny as a rail since in recent years I have walked the equivalent of Sistersville, W.Va. to Atascadero, CA and back. It also is a given that food which is any good to eat has far more calories in it than you can afford to consume. And there really is no such thing as stylish stout in America, although there may be in Japan.

The Japanese make sports heroes out of sumo wrestlers, tall young men of great weight, generally upwards of 400 pounds. Clad only in loincloths, these obese caricatures of humanity compete by trying to bump other 400 pounders out of a ring or forcing their opponents to touch any part of their body (except their flat feet, of course) to the ground. The "matches" usually last only a few seconds. In view of the fact that sumo heretofore has been limited to hereditary participants, it is ironic that the new champion sumo wrestler of Japan is an American citizen from Hawaii. He now weighs 430 pounds and reportedly lost 40 pounds in training for the sumo competition.

A question comes to mind: On any given day in this country, what with diets, weight loss centers, exercise and the like, there must be tons of weight lost. The fat disappears. But where does it go? She Who Never Is Stumped had a ready answer for my query. "It goes," said she firmly, "into the nearest closet whence it will jump right back on you if you give it half a chance."

"Makes sense," said I. "You know what Walt Whitman had to say on the subject?"

"No."

"Whitman said, "I find no sweeter fat than sticks to my own bones.'"

"You know what Queen Victoria had to say on the subject?" asked she.

"No."

"Queen Victoria said, "I am not amused.'"

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You Diet and Exercise and The Fat Vanishes - But Where Does It Go? - WetzelChronicle.com | News, information, New Martinsville and Wetzel County WV -...

St. Elizabeth Healthcare

Its that time of year. The beginning of a new year rolls around and everyone is standing around the water cooler at the office talking about which diet they are starting.

Rachel Wagner, a licensed dietitian at St. Elizabeth Physicians Weight Management Center says, The latest diet trend always promises rapid weight loss, but the truth is, most people dont keep the weight off after they stop the diet.

Whether you are starting Keto, Pegan, Noom, or intermittent fasting, the key is to use that time to help you change your eating habits and develop a better relationship with food.

Wagner warns, Trendy diets tend to have more negatives than positives. The positive effect is trendy diets can get people thinking about steps to improve their health.

Is the Keto Diet Right for Me?

The Keto Dietis a very low-carb, high-fat diet. It restricts carbohydrate intake and replaces it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

There is evidence this diet works well for some people. Ketosis can also lead to a decreased appetite, which helps with an overall restriction of calories. Eating fewer calories is really the only way to lose weight.

But, the diet can be very hard to follow and there is no cheating allowed. If you slip up and eat too many carbs, your body will go out of ketosis and you wont see the benefits. You must also carefully plan your meals to ensure you have enough vitamins B and C, and fiber.

Is the Pegan Diet Right for Me?

The Pegan Dietis a mixture of the paleo and the vegan diet. Your food is about 75 percent plant-based, mostly from vegetables and fruit, but also plant-based proteins and healthy fats (olive oil, nuts, seeds, and avocado). The rest of the food comes from sustainably grown/harvested foods. No processed foods allowed. The diet also has you avoiding wheat, gluten, dairy, some legumes, and gluten-free grains.

This diet requires a lot of planning, prepping, and cooking your own foods. Also added sugars are used as an occasional special treat.

Is Intermittent Fasting Right for Me?

Intermittent fastingis a term for an eating pattern that cycles between periods of fasting and eating. There are two common formsfasting for 16-18 hours a day or eating normally for 5 days and restricting to 500 calories for the remaining two days.

Like the Keto diet, this diet is supported by research because it sends your body into ketosis, which means you begin to burn fat. This is the easiest diet to follow and it can help you learn how to eat a balanced diet.

If you are accustomed to eating at specific times in the day, it can be tough to adjust to a period of fasting. But you have to hold yourself accountable to not eat only sugary foods.

Is a Web-based Accountability Program Right for Me?

There are countless web-based programs that focus on accountability, diet tracking and online support that may help you reach your goals.

Myfitnesspal is one of the most popular and you can access many features at no cost, including diet, weight and fitness tracking. To get access to all the program features, there is a fee. Myfitnesspal will also sync with your wearable fitness tracker to keep track of activity and steps.

There are other programs similar to myfitnesspal, such as LoseIt, CalorieKing, and Diet.com.

Noom is a commercial, app-based weight loss program that includes health coaching. It requires you to log your food and exercise every day. The focus of this program is a lifestyle change.

Weight loss is slower but the end goal is to change the habits we have so we can keep weight off for good. While there is a free trial period, this program does have a cost.

The downside for trendy dietersmost fad diets do not work long term. They can create a yo-yo effect of weight loss and weight gain.

Wagner believes the only way to keep a healthy weight over the long term is to develop a healthy relationship with food.

You have to rethink how you think about food. Its about feeding your body. Not feeding your soul, she said.

If you need help keeping your weight goals on track, talk to your primary care physician or schedule an appointment at the St. Elizabeth Physicians Weight Management Center by calling (859) 212-4625.

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Healthy Headlines: Before jumping on the diet bandwagon it's a good idea to learn before you leap - User-generated content

My name is Julia Tobeck (@julesfit.journey), I'm 26 and I'm from Austin, Texas. I currently work in administration in the dental field and am currently training to become a cycling instructor. After years of phoning it in throughout life, I got serious about weight loss and tried low-carb approachesand I've lost 80 pounds.

I gained 80-plus pounds during my pregnancy. After I had my daughter, I lost close to 35 pounds within two to three months. But I ended up gaining it all back. I had tried every "quick fix" there is out there, from diet pills to teas to body wraps.

When my daughters first birthday rolled around, I was still overweight, and I felt discouraged and stuck. As my daughter became more active, I found I was having a hard time keeping up with her. I also always tried to hide in family pictures, and shopping for clothes was something I avoided at all costs.

I reflected on the year that had just passed and questioned whether I really gave it my best effort. I came to the realization that I spent the year continuously giving up when I got discouraged and falling back into old habits. For instance, one cheat meal would turn into a week of cheat meals, and I hadn't been doing healthy things like going for walks or being active.

I realized that tomorrow was going to come, and every single day that went by, I was losing the opportunity to better myself. Essentially, I was just wasting time. I always knew I wanted to live a long life, and my health played a key role in that. I wanted to be healthy for my family. They deserved the *best* version of me, and I deserved that for myself.

I took my before pictures, weighed in, and came up with meal and workout plans that I was determined to stick to. My mindset was that, this time, I wasn't going to give up.

When it came to dieting, I knew from my track record that I would tend to gain weight when I ate too much sugar and other simple carbs on a consistent basis, along with processed foods. I had read a lot about low-carb diets as well as the keto diet, and I experimented with both approaches.

I went full-on keto for three to four months in 2018 to help me bust through a weight-loss plateau, and I found that keto made me more aware of what I was eating, and of looking at labels more closely. I also cut out sodas and energy drinks (I was drinking at least two to three a day) and started drinking half my weight in ounces of water per day (I still do this!). I also try to make sure I always have protein and veggies in my meals.

Now that I've been maintaining my weight loss for the last year, I eat intuitively. I've learned to eat when I'm hungry, and not to overeat (as in, until I'm stuffed). Today, I try to follow the 80/20 diet with my eating over the week, meaning I eat 80 percent healthy and low-carb (not necessarily keto anymore), and I enjoy treats and allow myself to indulge 20 percent of the time.

I had to literally find the time. I learned to become an early bird, and I would go to the gym at 5 a.m., getting in my 30 to 45 minutes of cardio, followed by weight training. Since March 2019, I have been going to cycling classes at a nearby studio, and I also run on the weekends and do at home plyometric workouts to build strength.

Before I started this weight-loss journey, I wish had known how much mental toughness it would require. Following a workout plan or meal plan is straightforward and simple; having the right mindset and unlearning past habits is what makes it challenging. You have to be prepared to make a lifestyle change.

So yes, weight loss has been a challenge (of course). But I've learned so much about how strong I am as an individual after going through this process, and it really does make me feel like I can take on the world knowing I am in control of my own life and choices. I can say with complete confidence that I am the healthiest I have ever been. That feeling of knowing I worked so hard for this, and did it on my own, has brought me such confidence (something I lacked my entire life).

I'll be honest, I do struggle with accepting the loose skin. But I try to look at my stretch marks as a story. The experience has helped me understand the meaning of "self-love" when you love yourself and are able to take care of yourself, only then are you really able to let your love and care shine on to others.

I had to constantly remind myself that change does not happen overnight. So learn to be patient and gentle with yourself. Whether you have to set alarms, find an accountability partner, write down you plansjust keep going. You won't make any progress if you stop or give up, and even a little progress is worth celebrating.

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'I Lost 117 Lbs. On KetoBut I Switched To The 80-20 Diet To Maintain My Weight Loss' - Women's Health

Looking and feeling good! Adeles incredible 100-pound weight loss has her feeling more confident than ever, Life & Style magazine exclusively learned. The singer used the Sirtfood Diet on her weight loss journey, which includes foods rich in chemicals called polyphenols to boost weight loss. Needless to say, the Rolling in the Deep songstress is absolutely glowing these days. Adele couldnt be happier, the insider gushes.

Adele used to be incredibly self-conscious she was always covering up and even felt uncomfortable eating in public, admits an insider in the January 21 issue, available on newsstands now. But now shes more confident than ever! The 31-year-olds weight loss comes on the heels of her divorce from her husband, Simon Konecki, whom she shares her 7-year-old son, Angelo, with. The pair announced their split after two years of marriage in April 2019, and the Grammy winner filed for divorce from the 45-year-old that following September.

Dont get it twisted, Adeles weight loss isnt only about achieving that coveted revenge body. Yes, Adele initially set her sights on losing weight after the breakup, but it became much more than that, the source adds. She has more energy to run around with Angelo.

The newly single A-lister definitely has her choice of eligible bachelors these days. Adele has always been stunning, but since the weight loss, shes been inundated with men who want to date her, the insider adds. At bars, guys are always chatting her up.

So, what is the Sirtfood Diet that helped Adele look so incredible? Its gotten a lot of attention from celebs and allows dark chocolate and wine on the program. The foods activate sirtuins and switch on the so-called skinny gene pathways in the body, according to the official website. A diet rich in these sirtfoods kick-starts weight loss without sacrificing muscle while maintaining optimal health. Some of the Sirt-approved foods include green juice made with kale and celery, buckwheat and lean meats.

What you put in your body is just as important as the number of hours you put in at the gym. Adeles former Pilates instructor Camila Goodis who trained her after she gave birth to Angelo in 2012 believes the singers transformation was 90 percent about dieting. I dont believe she liked exercise, Camila confesses. Giving up processed food, sugar, soda will change [a persons] body.

Its tough changing your lifestyle to drop a few pounds, and Adele can relate. Cutting out her guilty pleasures was the hardest part, but she says its been worth it, says the insider. And, that her routine has gotten easier now that shes used to it.

Adele is looking so fab!

Originally posted here:
What Is the Sirtfood Diet? It Helped Adele's 100-Pound Weight Loss - Life&Style Weekly

Sugar was first domesticated in New Guinea 10,000 years ago. Sugar cane spread to Asia and Europe, but was initially only available to the wealthy. Christopher Columbus first introduced sugar cane to the New World during his second voyage in 1493. Sugar cane grew well in the hot, humid conditions in the Caribbean. Native peoples initially provided the labor and, when this was insufficient, slaves were imported from Africa. Over the course of 300 years, from 1505 through the mid-1800s, 12 million slaves were forcibly transported to the New World to fulfill the growing demand for sugar in Europe.

Technology contributed to the increase of sugar in food products. Today sugar is added to nearly all processed foods and is ubiquitous in the American diet. Sugar allows for preservation by inhibiting microorganisms that would cause spoiling, inhibits mold and bacteria in liquids, reduces harshness of salt used for preserving meat, reduces acidity, enhances flavor and adds viscosity. On average, Americans consume 66 pounds of sugar per person per year (around 20 or more teaspoons per day). Americans consume the most sugar per capita of any country.

There's lots of evidence about the harmful effects of sugar. Gary Taubes published The Case Against Sugar in 2017. He argues that sugars are fundamental causes of diabetes and obesity. There is also a great deal of research about the addictive nature of sugar. Scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol.

Consuming too much added sugar over long periods of time can affect the natural balance of hormones. Eating sugar increases levels of glucosein the bloodstream, which leads the pancreasto releaseinsulin. Higher levels of insulin, in turn, cause the body to store more food calories as fat. Insulin also affects a hormonecalledleptin, which is the natural appetite suppressant that tells our brains we are full and can stop eating.

Sugar is big business, and it should come as no surprise that the sugar industry has been a powerful voice in promoting sugar as beneficial and contributing to the increase in consumption of sugar. In the 1960s, the sugar industry funded Harvard scientists who published a study blaming fat and cholesterol for coronary heart disease while largely exculpating sugar. This study helped set the agenda for decades of public health policy designed to steer Americans into low-fat foods, which increased carbohydrate consumption and exacerbated our obesity epidemic.

Americans are consuming vast amounts of ultra-processed food, loaded with added sugars.

Studies have foundthat excessive added sugar consumption increases the risk of obesity and type-2 diabetes, which in turn increases the risk of heart disease and stroke. The best way to eliminate sugar from the diet is to avoid processed food and cook with whole foods, incorporating fresh vegetables and fruits. All calories are not equal. Experts recommend that meals should be balanced with 30 percent protein, 30 percent good fat, and 40 percent low-glycemic carbohydrates.

Elimination of sugar from one's diet may be difficult to imagine. But, it would be hard to come away from reading Gary Taube's book, The Case Against Sugar, without viewing sugar in a new light. And, that is likely the first step in deciding to reduce one's consumption of sugar.

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Sugar and the American diet - Illinois Times

As the New Year begins, many of us find ourselves reflecting on 2019. We may ask ourselves, what did I do over the past year? How did I grow? What did I accomplish? The year seems to fly by, and the next thing we know, were counting down to the ball drops and finding ourselves making the same New Years resolutions we did last year.

More than half of resolution makers commit to eating healthier and/or exercising more. On Jan. 2, gyms become packed and fad diets run rampant. Research shows that the second Friday of January is the most common day for people to give up their resolutions; by the end of the month, 36% of people have quit.

Dieting can be confusing and frustrating, as there is so much information readily accessible, all of which seem to contradict. Many people looking to lose weight in the New Year turn to fad diets for example, the keto diet, paleo diet, fasting, etc. Fad diets are not a long-term solution; typically, they help you lose weight quickly but are not sustainable for a long period of time.

There are a few diets that have stood the test of time for healthy living, and at the top of the list is the Mediterranean diet. According to U.S. News and World Report, this diet has been ranked the number one diet for three years running.

The Mediterranean diet is a cuisine that is based on the lifestyle adopted by those living in the countries which border the Mediterranean Sea. It is rich in fruits, vegetables, beans, nuts, seeds, whole grains, seafood, oils, and it limits processed meats, refined carbohydrates, and added sugars. This provides a balanced diet that is high in fiber and unsaturated fats and is low in unhealthy fats and high-calorie foods. This helps promote healthy cholesterol levels for cardiac health as well as a healthy weight.

If youre looking to make some diet changes in 2020, start with these few tips inspired by the Mediterranean diet:

Choose whole grain carbohydrates over refined (examples: brown rice over white rice, wheat pasta instead of white pasta, etc.).

Use healthy fats over saturated fats. Fats that are liquid at room temperature are generally healthier than those that are solid. For example, cook with olive oil instead of butter.

Put down the salt shaker and opt for stronger herbs and spices. This is especially beneficial to those with hypertension.

Dial back the red meat consumption and try for at least one meatless meal per week and one seafood-based meal per week.

Eat more fruits and vegetables. Eating a variety of fruits and vegetables increases fiber intake which helps to maintain healthy cholesterol levels by raising the good cholesterol and lowering the bad. It also helps to keep you fuller longer, thus lowering your total calorie intake.

Heres a great Mediterranean-inspired recipe thats delicious and easy to prepare.

Mediterranean Chicken Tacos

Source: Mindful by Sodexo

Serving Size: 2 Tacos

Yield: 8 Tacos

Chicken Taco Ingredients:

1/2 teaspoon minced garlic

1 teaspoon extra virgin olive oil

1/2 teaspoon ground black pepper

2 1/2 teaspoon dried oregano leaves

1 pound boneless, skinless chicken breast

8 6-inch whole grain flour tortilla

1/2 cup roasted garlic hummus

2 cups finely chopped romaine lettuce

1/2 cup diced cucumbers with skin

1/2 cup diced plum tomato

2 1/2 tablespoons crumbled feta cheese

Yogurt sauce

Yogurt Sauce Ingredients:

1 1/2 tablespoons non-fat plain Greek yogurt

1 1/2 teaspoons diced cucumber

1 1/2 teaspoons extra virgin olive oil

1 1/8 teaspoons water

1/8 teaspoon minced garlic

1/8 teaspoon ground black pepper

1 tsp lemon juice

Instructions

1. In a bowl, combine minced garlic, extra virgin olive oil, ground black pepper, and dried oregano leaves. Coat chicken well, grill or sear for 2 minutes on each side, transfer to lined sheet pan and place in preheated 350 oven. Cook through. Remove from heat. Let rest 10 to 15 minutes before slicing. Slice into approximately 1/2 slices before building tacos.

2. For the yogurt sauce: In a mixing bowl, add non-fat plain Greek yogurt, diced cucumber, extra virgin olive oil, water, minced garlic, ground black pepper and lemon juice. Mix until well-blended. Set aside in refrigerator for use.

3. Lay tortilla on flat surface, spread 1 tbsp. hummus over each tortilla. Divide chicken into 8 portions, lay one portion on top of hummus, top with cup romaine lettuce, 1 tbsp cucumber, 1 tbsp diced tomato. Drizzle with yogurt sauce. Sprinkle with feta cheese. Fold over and enjoy.

Nutrition Facts per 2 Tacos:

Calories: 390, Carbs: 38g, Protein: 28g, Fat: 15g, Sat. fat: 3g, Cholesterol: 66mg, Sodium: 470mg, Fiber: 5g

Courtney Faiola is a registered dietitian at Saint Annes Hospital. A graduate of Johnson and Wales University, Courtney and the team of registered dietitians at Saint Annes Hospitals Nutrition Services offer outpatient counseling for adults and children for a range of conditions, including diabetes, cardiovascular disease, weight loss, food allergies, and much more. For more information, ask your physician, or call Saint Annes Hospitals Nutrition Services, 508-674-5600, extension 2160.

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A diet that stands the test of a new year - Fall River Herald News

Despite the constant noise of fad diets competing for our attention, the biggest trend in nutrition this year may in fact be an anti-diet called "intuitive eating."

Intuitive eating refers to a system of nutritional principles based on physical cues like hunger and satiety. It focuses on how you feel and what your body needs instead of adhering to external goals like calorie-counting or aesthetics.

It's on the rise among younger people, particularly on social media, according to registered dietitian Alyssa Pike, manager of nutrition communications at the International Food Information Council (IFIC).

A recent IFIC survey polled 1,012 Americans on food behaviors and perceptions to predict the biggest trends for 2020. Some 49% percent of people ages 18 to 34 had heard of the term, compared with 27% of people over 50.

A large number of people (more than half of the total surveyed) said they were interested in applying principles of intuitive eating to their own lives including paying close attention to their level of hunger and limiting distractions while they eat.

"People are getting so sick of dieting and now, diets disguised as wellness," said Christy Harrison, registered dietitian and author of "Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness Through Intuitive Eating."

"I think we're shifting toward ways to not have our relationship with food complicated by outside noise."

In contrast to diets that focus on aesthetic goals, the number on the scale, or calorie-counting, intuitive eaters stick to 10 basic principles of allowing their individual bodies and experiences to determine their food choices.

Those principles include things like "honor your hunger" and "feel your fullness," meaning intuitive eaters pay attention to the signals their body is sending about what it needs.

People new to intuitive eating may want to test out the limits and indulge in desserts, carbs, or other stigmatized snacks as reassurance that they're permissible. Eventually, as you start tuning into and trusting your body, you might find you're craving a salad, a hearty bean burrito, or a crisp apple, Harrison said.

Food should be enjoyed. d3sign/Getty Images

Harrison said intuitive eating is gaining popularity in part because people have begun to recognize problems with diet culture, including evidence that diets don't work, and the prevalence of dangerous eating disorders.

Intuitive eating also addresses a more insidious form of diet culture that has emerged in the form of "wellness," she said. This includes a fixation with eating "clean," for example, that can lead to its own form of eating disorder known as orthorexia.

Intuitive eating does take healthy eating into account, but only after unpacking the dietary dogma and pressure that often underlies the urge to eat healthily.The eventual goal of intuitive eating is to trust that your body knows what it needs to feel good, and that includes salads as well as sweets, healthy foods as well as indulgences.

"You can't really re-approach nutrition in a kind and gentle way without breaking down those ideas about diet culture. If you don't, that information just tends to get plugged into the existing framework and you still have a black-and-white weight-centric, weight stigmatizing way of thinking about things," she said.

Sometimes you're craving fresh veggies. Crystal Cox/Business Insider

Pike cited research that intuitive eating leads to better self-esteem, emotional well-being, and psychological resilience. It's also been linked to greater motivation to exercise, since it prioritizes enjoyment instead of guilt or shame.Although more research is needed to fully understand the effects of intuitive,some studies have show promising results that intuitive eating may lead to overall healthier habits overall.

Although it's tempting to ask whether intuitive eating can help with weight loss, experts say that's missing the point, since the practice encourages people to consider their relationship with food beyond aesthetics.

"The ultimate goal is to have food become one of many aspects of life that support your well-being, but it doesn't take on this outsized role where you're spending all your time worrying about food and nutrition," Harrison said. "It gives you time to think about other things that matter in your life."

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'Intuitive eating' is on the rise, and experts say it's because people are fed up with diet culture - INSIDER