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Adele got ahead of the "New Year, new you" trend and revealed her nearly 50-pound weight loss in 2019. She first made headlines at Drake's birthday party and a recent Caribbean vacation, perPage Six, but has yet to speak publicly about her weight loss.

Jordan Strauss/Invision/AP, File The secret to Adele's slimmer physique, according to personal trainer and Pilates instructor Camila Goodis, is not hours spent at the gym, but a complete overhaul in her regular diet. Goodis met the Grammy-winning singer-songwriter during a training session with Adele's friend and former X-Factor judge Adya Field. While the "Someone Like You" singer is not currently one of Goodis' clients, the trainer believes that "90 percent" of Adele's weight loss is a result of a change in her diet, including eliminating processed food, sugar, and soda.

I dont believe she liked exercise much, but she has changed her lifestyle," Goodis told The Sun. Giving up processed food, sugar, soda and get into an exercise routine, like cardio and strength training, will change peoples body.

Adele has been trying out the Sirtfood Diet, per the New York Post. The Sirtfood Diet is an eating plan that focuses on sirtuins, a.k.a. proteins in your body that specialize in cellular health and metabolism. According to the Post, the diet includes kale, extra-virgin olive oil, buckwheat, matcha, blueberries, and arugula, but also allows for red wine and dark chocolate.

However, nutritionist Glen Matten, who helped develop the program, told the publication that even with those few indulgences, the diet is hard. For three days, participants are supposed to only eat 1,000 calories a day of sirtuin-heavy foods and green juices before increasing their caloric intake to 1,500 calories a day.

Beyond changing up her diet, Adele did work with a personal trainer. The singer started her new exercise plan and worked out three times a week, according to US Weekly. She does 60-minute sessions that include cardio, circuit training, and Pilates, a source told the publication in July 2019. Shes found a routine thats working for her and is enjoying it more.

So, hello from the other side.

Gallery: The worst diets that you'll want to avoid in 2020, according to nutritionists (Prevention)

Excerpt from:
Adele's Recent Weight Loss Is Mainly Due To The Sirtfood Diet - msnNOW

TEMPLE, Texas The keto diet is one of the most popular diets of the year and every January, thousands of people try to jump right into this way of eating.

In this week's "Your Best Life," 6 News Evening Anchor Leslie Draffin talked to a health professional about what keto is, what it's not, and how you can incorporate it into your life in a healthy way.

The keto diet has made headlines since it burst into the mainstream a few years ago. But what exactly is it?

According to Natural Grocers Nutritional Health Coach Helena Linzy, "The Keto diet is essentially just a diet that's high in healthy fat, moderate in protein and ultra-low carbohydrates. Generally speaking, carb-intake is kept to a ratio of less than 50 grams per day. And that number drops to 20 grams, if you're inactive."Linzy said even though you're eating a lot of fat in the Keto diet, you also eat healthy proteins and an abundance of low carb non-starchy veggies. This can include things like broccoli, cauliflower and spinach.

The good news, and contrary to popular belief, fruit is allowed!

"Yes, the Keto diet does allow you to eat some fruit, small amounts of fruit, and generally, these fruits will be low in sugar so think berries, Linzy said.

According to Linzy, the Keto diet is meant to retrain your body to burn energy from fat instead of energy from carbs or sugar.

"When you eat a lot of fat, your body produces ketones as an alternative energy source. Ketones are like this magical source of energy that can be used by the brain and in your body much the same way that sugar is used, but it's a much cleaner burning fuel source, and it's kind of just like a lasting energy fuel source," Linzy said.

The problem is, you can't jump right into Keto without risking something called the Keto flu.

"So, symptoms of the Keto flu include headaches, low energy and brain fog, and this is literally your body detoxing from carbohydrate addiction. So, your body is so used to using sugar for energy and it hasn't yet built the metabolic machinery that's needed to burn fat and keytones. So if you cut your carbohydrates too much and too quickly, you run the risk of experiencing those unpleasant symptoms."

Linzy said you can avoid all of those symptoms by first doing a 21-day reset where you follow a Paleo diet first. This will help you slowly decrease your carb intake. Then you can cycle into Keto for four-six weeks and finally go back to Paleo. Paleo is a diet where you eat healthy proteins and fats along with a moderate amount of carbohydrates.

"Our bodies know how to burn fat for energy but because of our standard American diet. Our bodies have kind of forgotten that we've all been running on sugar. So, the four-six weeks there initially is to kind of retrain your body to burn fat after those initial four to six weeks then you go back to more of a paleo-style way of eating, and then maybe you can go do the Keto cyclically like only on the weekends."

Also remember, Keto isn't made to do forever but it can be beneficial for many people for many reasons.

"Anybody that's looking to improve their overall health can benefit from the keto diet. So, whether it be blood sugar balance, healthy weight, someone that's looking to support cognitive function-- your brain really loves to use ketones for energy so that can help with memory and focus."

But Linzy stresses, Keto isn't for everyone including women who are pregnant or nursing, children or teens, and diabetics.

Natural Grocers

She also reminds anyone thinking of starting keto to talk to your doctor first.

If you're interested in finding out more about the keto diet, Natural Grocers is hosting free seminars all month long.

You can register and find more details on the natural grocers website.

You can also hear more from Helena Linzy and Dr. Patricia Sulak, Thursday, January 9th at 6 p.m. Theyre hosting a free seminar called Food Fads & Supplements at the Temple ISD Administration Building.

Natural Grocers

Read more:
What exactly is the Keto Diet? | Your Best Life - KCENTV.com

Every year around this time we all make plans to improve on ourselves. We make promises to ourselves to get in shape, be nice to others, start a new business and more. Almost anything you think that will make a new and improved you is probably something that you know you should work on. I want to add a one more item one that I think everyone should work on. I want everyone to lose weight. Let me phrase another way. I want you to lose body fat, increase muscle density and bone tissue. If you eat less and move more you will lose weight. If you dont increase muscle density and bone tissue you wont get all the benefits of your weight loss. If you want to get the full benefit of your loss of body fat you should use a balance diet and an effective workout plan.

Dieting alone to lose weight will lead to a muscle mass loss of around 50% and a fat and water loss of around 50%. Weight lost through proper diet and exercise will result in a fat loss of around 98% and lean muscle mass and bone tissue will increase. The loss of lean muscle will weaken the muscles and organs.

When you lose weight by dieting alone your metabolism decreases and your body will burn calories at a slower rate. When you quit dieting your body continues to burn calories slowly. When you start eating you eventually gain back the weight you lost and sometimes more because your metabolism is burning food calories so slowly.

The bottom line is exercise tones muscle, burns flab and increases your metabolism, dieting doesnt. Youll need both a nutritional and exercise plan. Scientists at the University of Colorado and Brown Medical School followed more than 10,000 Americans who lost weight and kept it off for years. Only 1% kept the pounds off with exercise alone, 10% did it with diet alone and 89% using both.

Eating stimulates your body to burn calories because the digestion process uses a lot of energy. The body needs carbohydrates, fats, protein, vitamins, minerals, fiber and water to be healthy. Without proper nutrition and exercise, optimal health cannot be attained. Carbohydrates, fats and protein supply energy (calories) necessary for work and normal body functions. Vitamins, minerals, fiber and water do not have caloric value but are still necessary for normal body functions.

Carbohydrates provide energy for work. There are a few types of carbohydrates. Carbohydrates such as candy, soda, cakes and corn chips can rob the body of nutrients. They are commonly referred to as empty calories. Other carbohydrates such as air popped popcorn, whole grain breads, cereal, pasta, fruits and vegetables provide many valuable nutrients. Many are an excellent source of fiber. You should choose nutritious carbohydrates.

Fats or lipids also provide energy. Fats supply essential fatty acids and transport the fat-soluble vitamins A, D, E and K. Dairy products such as milk and cheese are basic sources of fat. So are meats and nuts. The low fat varieties are the best choices when adding these foods to your diet. Saturated fats and hydrogenated fats should be avoided. These fats are solid at room temperature. Monosaturated fats are preferred over polyunsaturated fats. Monosaturated fats are found in olive oil and canola oil.

Proteins are the main substances used to build and repair tissues such as muscles, blood, internal organs, skin, hair, nails and bones. They are part of hormones, enzymes and antibodies. Protein helps maintain normal body fluid balance. Protein may also be used as an energy source but only if there are not enough carbohydrates and fats available. This usually happens when the body is being starved. Primary sources of protein are meats, dairy products such as low fat milk and cheese, nuts, beans, soy products, some breads and cereals.

The average American consumes 40% fat, 30% carbohydrates and 30% proteins daily. The average diet should consist of 15% fat, 20% protein and 65% complex carbohydrates. Saturated fats should make up less than 10% of your total fat intake.

Make sure you consume between 12 to 15 calories per pound of body weight daily.

Instead of starving your body to lose weight workout for 30-60 minutes everyday. Walking is great for the beginner and jogging can become addictive. Youll also want to do toning exercises for each part of the body such as weight training.

To stimulate muscle fibers to grow and increase in strength a demand must be placed on the muscle. Resistance training does this. Calisthenics is a form of resistance training but lifting weights or using workout machines does a more effective job. I recommend using a combination of free weights (dumbbells and barbells) and machines. Using free weights during some exercises will give you more control over the range of motion you go through. Because machines cant possibly fit every body shape they dont provide a full range of motion with every exercise. People who dont have access to resistance training equipment can improvise with sandbags, plastic bottles filled with water or even canned goods.

If youre a beginner have someone who knows what theyre doing take you through your first few workouts. Lifting weights can be dangerous if you dont do the exercises correctly. Always concentrate on what youre doing. Being careless and taking your movements for granted can cause injury. Concentrating on each repetition when you workout will also recruit more muscle fibers to do work making each repetition more efficient.

A complete workout should include exercises for each body part. This will include the chest, shoulders, triceps, back, biceps, forearm, thighs, calves and your abdominals (midsection). Start with 2 or 3 different exercises for each body part. Gradually work up to 8-12 repetitions for each exercise. Do each exercise 1-3 times to start. If you can do more than 12 repetitions for a set the weight is too light. If you cant do at least 8 repetitions for a set the weight is too heavy.

I strongly recommend that you have a professional show you what to include in your routine and that you get an OK from your physician before you start. If you have chronic conditions such as, congestive heart failure, hypertension, arrhythmias, angina or diabetes consult your doctor before starting an exercise program.

The key to fat loss is planning. Make a schedule for your exercise and a menu for your nutritional needs. Dont forget to get some sleep. Sleep is one of the other areas you have to fix if you want lasting healthy weight loss. Thats another article.

If you have a fitness question or concern you would like addressed write to: Tips to be Fit. P.O. Box 53443, Philadelphia, PA 19105 or tipstobefit@gmail.com. If youve missed an article of Tips to be Fit just search Tips to be Fit.

See the article here:
Tips to be fit: What you need to work on this year - The Philadelphia Tribune

There are two different types of inflammation: acute and chronic.

Acute inflammation is intermittent and is your bodys response to a foreign substance such as an invading bacteria or virus. Typical symptoms of acute inflammation include pain, swelling, heat and redness. This type of inflammation is protective to help your body fight infection and heal.

Chronic inflammation, on the other hand, is when the bodys inflammatory response does not shut off even though there is no longer a foreign invader to deal with. This type of inflammation, often described as low-grade inflammation, is an underlying mechanism for the development of most diseases and can last for days, months or even years. Conditions associated with chronic inflammation are autoimmune diseases such as inflammatory bowel disease or even heart disease, diabetes and Alzheimers disease.

For one of the most powerful tools to combat inflammation, look no further than your local grocery store. Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects. Choosing anti-inflammatory, nutrient-rich foods may reduce your risk of illness, while consistently choosing pro-inflammatory foods could accelerate the inflammatory disease process.

Not surprisingly, the same foods that contribute to inflammation are generally considered harmful for health, such as sugar-sweetened beverages, refined grains, and saturated fats from processed foods. This does not mean that these foods can never be eaten, just that they should be consumed in moderation. In addition, these foods could lead to weight gain, which is also a risk factor for increased inflammation.

An overall balanced diet full of high-fiber plant foods such as whole grains, fruits and vegetables as well as healthy fats from fish, seafood, nuts and seeds can help to enhance the bodys immune system and provide antioxidants that reduce inflammation. Evidence is unclear, however, how much of each specific food is beneficial, so beware of any diet or food that claims to be an anti-inflammatory miracle.

Original post:
Combat inflammation with a healthy diet - Kingsport Times News

How can you make New Year's resolutions that you can actually keep? (Photo: Getty Images)

Its been a week since New Years Day. Have you broken all of your New Years resolutions yet?

If you have, welcome to whats called reality. New Years resolutions can be like many Hollywood marriages. They can stick for a bit. Then something happens, and suddenly theyre not there anymore. A study published in the Journal of Clinical Psychology revealed fairly grim statistics when following 159 people who had made New Years resolutions. Just two weeks into the New Year, 29% had already fallen off the boat so to speak. At the one month mark, 36%. And six months into the year, 54% were no longer on course.

One problem is that people can really stink at making resolutions. Many resolutions are basically set-ups to fail. In fact, some of the most common resolutions are also some of the worst. Here are 10 of them:

10. Set goals.

So you are resolving to make resolutions later? Thats a bit like getting down on one knee and telling your significant other that you would really like to get engaged someday. This is basically not making a resolution and then using false advertising.

9. Be good, be kind, be better, be best, or be whatever vague assessment word that you use.

What the bleep does this mean? Be kind? Be kind of what? Be kind of vague?

Be better or be good arent much better or good either. Be better at what exactly? In 2020, I have already become better at walking down the street with the sole of my shoe coming off, because that never happened last year, or the year before. Vague resolutions are pretty meaningless and therefore easy to break, or fulfill, depending on your point of view. Instead, be specific about how you are going to be better or more kind. Maybe you can resolve to contact that person whom you bullied and make real amends. Or volunteer to help a good cause. Or stop calling your co-workers pediculous, which, by the way, means lice-infested.

8. Improve your health or eat better.

Speaking of vague, saying that you will improve your health without specifying how exactly is meaningless as well. Promising to eat better makes things a bit more specific, bringing the focus to your mouth, unless, of course, you are a plant. But can you still be more specific such as I will no longer drown my sorrows in Cheez Whiz or I will start reading food labels and avoid everything that has over 30% sodium?

7. Have more sex, get a significant other, or get married.

These resolutions all fall into the category of requires someone else to consent to fulfill. Unless you are making a joint resolution with someone else who willingly agrees with you, you would be missing at least one half of puzzle here, or more than that, depending on what happens to be your thing. Dont make resolutions that are beyond your control or make you believe that you have control when you really dont or shouldnt. Remember what Morpheus said in The Matrix about free will. Replace such resolutions with something that you can instead control, namely yourself. Try resolutions like I will be open to dating a wider range of people or I will no longer insist that my significant other looks like one of the Avengers or I will try to shower regularly.

6. Become an Olympic Gold Medalist, turn into Captain Marvel, exercise four hours a day, or anything that is just not attainable for you.

You can do anything you set your mind to is how the saying goes, right? Wrong. No, you cant. There are limits to what you can do based on your innate talents, abilities, circumstances, and available time.

That doesnt mean that you should just give up and flood your mouth with Cheese Whiz. Instead, set more realistic short-term goals, ones that fit you and your current situation. If the only running that you do now is to the bathroom, dont resolve to win a marathon this year. Complete one may be a little more realistic. Or how about run a mile without crawling and sobbing? Or even, run. If you make a goal too unrealistic, chances are you will get frustrated and just quit. Start modestly and raise your goals only after youve achieved your initial ones.

5. Have a body like or be like (insert name of celebrity).

Gee, what would be great for your self-confidence and feeling of self-worth? How about trying to be someone completely different? How about aiming to be someone whom you dont even know and who doesnt know you? Oh, and try to do it without the same resources, helpers, make-up, air brushing, and CGI that he or she has. Yeah, this is going to end well.

Bottom line: dont try to be someone else, unless, of course, its Baby Yoda. Then youd be adorable.

4. Join a gym or get some type of exercise equipment.

OK, this is a resolution thats fairly easy to keep. You just have to have a credit card and be willing to use it. The problem is joining a gym or buying the vibrate your tummy-sizer alone is not going to do anything except make your wallet lighter. Gyms can make a healthy profit from new memberships in January that go unused later in the year. Instead, choose an activity that you can more easily integrate into your daily activities, like resolving to bike to work, join a sports league, or doing jumping jacks on your bosss desk. The last of these will help you if one of your other resolutions happens to be quit my job.

A gym membership alone won't do anything except help your wallet lose weight. You have to actually ... [+] want to go to the gym. (Photo: Getty Images)

3. Do some extreme or crash diet or any other type of drastic behavior.

You are not a microwave oven. You cant just turn and off at a moments notice. For example, if youve been smoking for many years, simply quitting cold turkey is probably not going to work. You have to ease into behavior change, making small gradual changes. Plus, many types of radical behavior changes like crash diets, diets that focus too heavily on one thing, or too intense physical activity can be quite unhealthy.

Here is an ABC Action News story about a woman who caused damage to her body by trying a series of fad diets:

2. Lose X pounds.

This is an outcome and not a change in behavior. This is like saying that your goal when looking for a job is to get rich. You cant guarantee yourself that you will lose a certain amount of weight. Not everyone is the same. Some people can do all the right things and still not lose weight. Focusing on the outcome and not the journey can lead to really unhealthy situations, like crash dieting to meet a goal or feeling depressed when you cant achieve the goal. Instead, resolve to change something that you can better control, like cutting down on eating processed foods, and then see what happens.

Here is a TEDx talk from former Denver Broncos running back Reggie Rivers about how focusing on goals is not the way to achieve them:

1. What you resolved to do in 2019, and 2018, and 2017.

Its been said that "insanity is doing the same thing over and over again and expecting different results." If you havent been able to keep a resolution before, what makes you think that things will be different this year? Maybe its time to find other resolutions.

Don't just try to recycle resolutions that didn't work before. (Photo: Getty Images)

Remember, the key to making a good resolution is to make it as specific as possible and readily attainable. Oh, and make it something thats actually healthy and a positive change for you. After all, resolving to drink 1,000 packets of coffee creamer is very specific and very doable, but may not be the kind of resolution that you want to make.

See more here:
Got New Years Resolutions? Here Are 10 Common But Really Bad Ones - Forbes

Juice cleanses: whether or not you're converted to the supposed benefits of ditching food for days on end, in exchange for liquid fruit and veg, one thing that's for certain is our fascination with them. We grilled Dr Andrew Thornber, Chief Medical Officer at Now Patient, with over 20 years experience, as to whether or not going on a juice detox diet is really a good or safe idea, and if it's a successful way to lose weight. Plus, we put a PRESS London package to the test ourselves. Here's what we discovered...

A juice cleanse is where a person commits to not eating solid food for a day, or multiple days, at a time in order to gain supposed health benefits your calorie intake will be well below the Recommended Daily Allowance, too. PRESS London say their juice cleanses are a great way to break bad eating habits and kickstart a healthier lifestyle, while boosting energy levels, skin and offering positive weight loss for some. "We believe they're the perfect reset and chance to flood the body with nutrients," says George Phillips, Operations Manager at PRESS London.

"Many detox or juice diets are also based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things," explains Dr Thornber. "However, while there's no evidence that toxins build up in our bodies, juices could help improve digestion by introducing healthy enzymes that make the gut work more efficiently." He says they're safe to do for a day or two, but he doesn't advise sacrificing solid food for any longer than that.

And the medical verdict on the weight loss front? "Juice diets may lead to short-term weight loss, but by restricting calories youre limiting certain nutrients, which isnt good for your health. They are basically like a short term fast," says Dr Thornber, whilst stressing that those with kidney disorders ought to steer clear of drinking large quantities of juice, as they may contain oxalate (an acid that can contribute to kidney stones and other problems).

While many juice cleanse companies sell packages ranging from one day up to a week, Dr Thornber advises no more than two days (and if you have any concerns at all, consulting your own GP beforehand).

It's probably not a good idea to do a cleanse when youre ill. "Your body needs all its energy to heal itself and a cleanse doesnt do this," explains Dr Thornber. "If you do, it could take longer to recover, leaving you feeling sluggish and tired."

Both Dr Thornber and PRESS London say that gentle exercise is okay, but taking a HIIT class mid-cleanse is not advisable. "Exercise can kickstart the natural detox process as it flushes out the lungs and cleanses the skin as we work up a sweat," says Dr Thornber. "Swap running for a low impact walk and take it easier in the gym than you usually would. However, if at any point you feel dizzy or weak, listen to your body and stop." Noted.

The jury's still out on that one. "There's some debate as to whether going on a juice diet would exasperate or help IBS, it depends on what the individual person has issues with consuming and avoiding foods which may irritate, for example cucumber," says Dr Thornber. It's worth noting that cucumber features prominently in many juice cleanse packages.

We tried PRESS London's Softcore Juice Cleanse Package

Okay, so I need to begin with a disclaimer originally I was kindly provided with a three-day package (equal to 709 calories per day and worth 147 in total) to put to the test. However, on what ought to have been Day 1, I caved at 3pm and ordered an Indian takeaway because I was off sick, feeling very sorry for myself and I knew for sure that samosas and dahl were what my body needed. Wow, feels good to be honest. Thanks, guys. So, here's the review of the two days worth of juice cleansing that I did religiously stick to, equating to six bottles of juice and two nut milks per day. The two-day Softcore Juice Cleanse package costs 98 and for a smaller one-day package, you're looking at 49.

Jennifer Savin

Having finally recovered from the lurgy, I was excited to get a serious vitamin hit in and begin the cleanse. Using the handy guide that accompanies the juice delivery, I started the morning off with a Wake Up celery juice, before moving swiftly on to some Easy Greens an hour or so later. Both tasted great and by the time my Cacao Nut M*lk was due at 11am, I wasn't even hungry. Ha, juicing! I thought. I could do this in my sleep.

By 1.30pm, things had changed. I was ravenous. Light-headed. The headache was diabolically real. I was hallucinating garlic bread and oh, butter. Sweet, creamy, buttery toast. My desk suddenly resembled a gigantic Pop Tart. I ploughed on and went to bed miserable but determined to continue.

Jennifer Savin

A miracle! I woke up feeling normal the crippling headache had vanished and incredibly, I wasn't bloated (as I often am). Heading into the office, I found it easy to resist the ever-permanent chocolate, biscuits and cheese puffs on offer, preferring my juices and nut milks. Again, they all tasted great. It was fairly easy getting through the day knowing the end was in sight, but by 9pm I was hungry and desperate for solid food once more. I also added up my sugar intake per day on the cleanse, and realised that it rocketed to a huge 114.9g a day... far more than the recommended 27g for women. Gulp.

When I asked PRESS London about this, they said, "The higher natural sugar content is important to maintain energy levels, as while on the Softcore Juice Cleanse package your body is in a calorie deficit. Given the short term length of a cleanse the added sugar won't have a detrimental effect on the body."

Burcu Atalay TankutGetty Images

Overall, I'd rate the two-day cleanse as a 5 out of 10 in terms of required willpower, keeping in mind that my usual diet is fairly healthy-ish, and lost a total of 3.25lbs throughout the process (most of which reappeared after a few days of eating normal-sized portions). I liked the challenge of the experience and can't rate the taste factor of PRESS London's offerings highly enough, but I think if I were to do another cleanse in future that I'd prefer one of their offerings which include soup, to try and stave off some of those intense food cravings.

I can see that a juice cleanse could be a good way to wean yourself off of gigantic portion sizes if that's something you struggle with, but as Dr Thornber said, it's probably best to check with your GP first.

For more information on PRESS London's juice cleanse packages, click right here.

Dr Andrew Thornber is Chief Medical Officer at Now Patient.

Follow Jennifer on Instagram and Twitter.

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Continue reading here:
Juice cleansing: everything a doctor wants you to know - cosmopolitan.com

By Joe McCormack

If youre like most of us, you overindulgeda bit too much in 2019. No, not on calories (well, maybe those too!), but onnoise. Thats the name for the dizzying onslaught of information from workemails, app notifications, the 24/7 news cycle, social media updates, and otherforms of screen time that leaves us unable to focus, listen, or do deep work.

A smidgen of noise now and again is okay.(We all have our guilty pleasures!) But consuming it mindlessly, all day long,is as bad as keeping a bag of chips, a monster-size soda, and a can of frostingat our desk and reaching for them every few minutes.

Too many empty brain calories wont make youfat but they will make you mentally anemic. Noise keeps you in a constant stateof distraction. And like actual junk food, a high-noise digital diet isaddictive, yet it never satisfies or nourishes you.

The real problem with giving into noisetemptation isnt what youre doing; its what youre not doing. Youre tuningout what really matters. Youre skimming the surface. When youre scrollingFacebook, for instance, you arent learning a new language, refining thatcareer-changing presentation, or engaging with your kids in a meaningful way.

The new year is the perfect time to putyourself on a noise diet. To help with your calorie count, lets take a look atwhat noise junk food looks like:

The irritatingyet addictiveparade ofsocial media stock characters in your newsfeed. This band of noisemakersassaults your brain with their cries for attention. For instance:

The humble bragger. Your college rival whosubtly slips into her post that she just got another promotion at her swankycompany. #blessed #gag

The cryptic drama-stirrer. Thatself-righteous friend who calls out people anonymously for perceived slights ormakes vague poor me pity posts. (Cue the wave of very concerned commenters.)

The over-sharer. We dont need aplay-by-play of your colonoscopy. Thanks.

The drop-of-a-hat ranter. Whose day wouldbe complete without a furious recounting of how the barista screwed up yournonfat, dairy-free, double-shot, decaf, extra-hot mochaccino with extra foam?The nerve!

The overly zealous kid promoter. Yes, yes,we know Junior is the smartest, cutest, cleverest tot aroundyour other 15posts this week made that perfectly clear.

The amateur political pundit. Do notengagejust dont.

[emailprotected]$$ shows on TV. You dont need to wasteyour precious attention span watching Jerry Springer, B-list celebritylip-synch contests, or those morning talk shows. Substance-free televisioncombined with the lure of a cozy couch can quickly turn into a lost day orevening.

The 24/7 news carousel-of-darkness. Sadly,most news is bad news, and during a controversial election year it can also befodder for controversy, vitriol, and the loss of civility with friends, family,and neighbors. (Hint: You dont need to totally disengage, but its good to bediscerning about what you let inand about how often you engage in debates withthe people in your life.)

Your work email. Your boss just had to emailyou at 9:30 p.m.again. The moment you jump out of the bath to write back isthe moment work email becomes yet another source of noise.

Are you feeling that noise hangover settlein? Dont worry, you can kick off the new year with a different kind ofdietone that cuts the empty brain calories of digital distraction and givesyou what youre really craving: a more intentional life. Join my Just Say Noto Noise Movement and tip the scales in the other direction. A fewsuggestions:

Try going a week without social media. (Wepromise, youll survive.) A short detox from social media is a pretty painlessway to unplug and reclaim a lot of lost time. When the week is over, you cansee if you even want to go back to occasional scrolling.

Reduce temptation by hiding distractingdevices from yourself. Okay, you probably cant hide your computer but you canshut the office door. As for cell phones and tablets, treat them like what theyare: gateways to digital distraction (and it is a very slippery slope). Find anout-of-the-way place to charge and store your devices so youre not constantlyreaching for them.

Break the idiot-box background noisehabit. Its easy to mindlessly turn on the TV when you get home. Problem is,its broadcasting nonstop noise into your work-free hours. Instead, plan a timeto watch your favorite shows. Daily exposure to the depressing litany of painand conflict we call news isnt making your life better. Neither is watchingthe Fatty McButterpants episode of King of Queens for the 50th time. (Okay,we admit that one is pretty funny.)

Set some work/life boundaries with the7-to-7 rule. The company wont crash if you stop answering emails around theclock. After 7 p.m., put away your devices for the night. Dont pick them upagain until 7 a.m. the next day.

Insist on phone-free family dinners Yes,the kids might whine at first, but soon enough theyll get used to conversingwith the out-of-touch Boomers and Karens at the table.

and screen-free family fun days. Forinstance, make video games and TV completely off-limits every Wednesday andFriday. Yes, even if the kids swear they have no homework. Instead, dosomething fun or productive as a family. Play a board game. Go bowling orskating. Cook a great meal together. Volunteer at the local animal shelter.Heckmaybe even read.

Learn to save your appetite for the stuff thatreally matters Your appetite is really your attention span, and its yourmost precious resource. Filling up on headlines, emails, and social media meanstheres little left over for doing the deep and meaningful work that helps youreach big goals at work and in your personal life. Before you cozy into an hourof lurking on your exs Facebook page, close the laptop and find somethingproductive to do.

and choose some meaningful goals topursue. When you are able to sharpen and aim your focus, you can do some prettyimpressive &%$#. Want to start a website? Get a better job? Learn to code?These North Star goals are the best incentive to rethink your relationshipwith noise and see how your life changes.

We dont realize that very often our addictionto information is the thing holding us back from getting a huge promotion,becoming valedictorian, or training for a marathon, but thats exactly whathappens as time passes. Once you think of it this way, its so much easier toput yourself on a noise diet. Make this the year you take back your time anduse it to do something that matters.

JosephMcCormack is the author of NOISE: Living and Leading When Nobody Can Focus. Heis passionate about helping people gain clarity when there is so much competingfor our attention. He is a successful marketer, entrepreneur, and author. Hisfirst book, BRIEF: Make a Bigger Impact by Saying Less (Wiley, 2014), sets thestandard for concise communication.

Joe is the founder and managing director ofThe BRIEF Lab, an organization dedicated to teaching professionals, militaryleaders, and entrepreneurs how to think and communicate clearly. His clientsinclude Boeing, Harley-Davidson, Microsoft, Mastercard, DuPont, and selectmilitary units and government agencies. He publishes a weekly podcast calledJust Saying that helps people master the elusive skills of focus and brevity.

To learn more, visit http://www.noisethebook.com.

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Guest Op-Ed: The New Years Noise Diet: Why You Should Cut the Empty Brain Calories in 2020 - Charlestown Patriot Bridge

In recent years, how and what we eat has been transformed. These changes are written on the land, on our bodies and on our plates, Wilson writes. The 21stcentury diet consists of unhealthy food, eaten in a hurry; the product of an environmentally damaging food supply system that is out of control.

Hunger has been in decline: in 2006 the number of overweight people exceeded those who were underfed. The modern diet - now remarkably similar around the world - contains too much sugar and refined oils, but is deficient in micronutrients, such as iron. The result is an epidemic of obesity and diseases such as hypertension, type 2 diabetes and preventable forms of cancer: The same food that has rescued us from hunger is also killing us.

Indeed, one of the many remarkable facts in Wilsons important book is that our diet is now a greater cause of death and disease globally than either alcohol or tobacco, with some 12 million dying in 2015 due to dietary factors.

As well as explaining how we came to be in this food hell with its calorific fast food and fads, from avocado toast to black charcoal smoothies - Wilson offers valuable suggestions for ways in which individuals can change how they eat (smaller plates, more variety, make time to cook and enjoy food), as well as how governments can help. Cities are leading the way: Amsterdam has cut child obesity by 12% through city-wide policies to discourage unhealthy eating, and in Copenhagen the majority of adults cycle to work and the food culture centres on dishes which are healthy, sustainable and delicious.

Wilson finds hope in data showing that veganism is becoming more popular (increasing by 350% since 2006 in the UK) and, as sales of raw ingredients rise, more people are returning to home cooking. Her book is both an urgent plea to reject ultra-processed products and a heartfelt celebration of the true value of food. Cooking is not just good for your health but an antidote to so much of the craziness of modern life.

The Way We Eat Now is published by 4th Estate (RRP 9.99). To order a copy go to guardianbookshop.com. Free UK p&p over 15.

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The Way We Eat Now by Bee Wilson review strategies for eating in a world of change - The Guardian

It can be difficult to keep up our workout routines. New year's resolutions are quickly set aside despite our best intentions. Our busy lives get in the way, and misconceptions about exercise don't make things any easier.

There are many common myths about exercise that are getting in the way of our workouts or are impeding us from making the most out of the little time we do have to look after ourselves.

Here are some of the most common myths and a look at the science that debunked them.

RELATED: CAN YOU GUESS WHICH OF THESE 9 SMARTPHONE MYTHS ARE TRUE?

Some people get rather dramatic once they hit their 30s saying it's all decline from that point on. Simply put, that's not true.

As a research paper byUK Activepoints out, aging by itself doesn't cause serious problems until you are in your 90s. What does cause problems is inactivity due to people's perception that they are too old to be engaging in any sort of rigorous physical activity.

One study also looked at the training of elderly people and concluded that they could increase their strength, muscle power, and mass effectively by working out.

In other words, for the majority of us, age shouldn't be a reason not to workout.

When it comes to weight loss it's all about the diet. The title of this British Journal of Sports Medicine article says it all:"It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet."

Shawn M. Talbott, PhD, nutritional biochemist and former director of the University of Utah Nutrition Clinic toldThe Huffington Post:

As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart."

Many people think they are eating and drinking healthily when really they are not. As per theBritish Journal of Sports Medicine paper, this comes largely down to the perception of what healthy is. The 'health halo' effect created by the marketing strategies of many food companies is largely to blame.

According to an article by Livestrong.com, sports drinks like the regular G-Series Thirst Quencher Gatorade contains 21 grams of sugar and 80 calories in the same portion.

While we do need to replenish our sugar levels after a workout,our activity levels might not justify the need for this amount of sugar. If this is the case, the added sugar and empty calories ingested will contribute to weight gain and hinder our workout.

They can be, but it depends on whether you are a morning person. Getting up first thing in the morning and going for a run is undeniably a great way to kickstart your metabolism. However, asa 2019 study published in theJournal of Physiologypoints out, working out between 1 pm and 4 pm is just as effective as working out at the crack of dawn.

Not convinced? Turn yourself into a morning person. Another widely believed misconception is that if you're born a night owl there's nothing you can do about it.

A study published in the journalSleep Medicineshows that four simple habits can help you become a morning person, which is associated with better physical and mental health

Many many people swear by consuming protein shakes or protein-rich meals within an hour of working out. However, the science on this is far from being conclusive.

A paper in the Journal of the International Society of Sports Nutritionpoints out the following:

"Despite claims that immediate post-exercise nutritional intake is essential to maximize hypertrophic gains, evidence-based support for such an 'anabolic window of opportunity' is far from definitive."

According to the paper, the anabolic window hypothesis is based on the presupposition that "training is carried out in a fasted state," when this is often not the case.

It is widely believed that stretching out before a workout will limber you up, and in doing so, make it less likely that you will tear a muscle or suffer a similar injury.

However, according toa 2007 study published in the journalResearch in Sports Medicine, this isn't true.

The researchers "concluded that static stretching was ineffective in reducing the incidence of exercise-related injury." While pre-workout stretching might not be as important as previously thought, a pre-workout warm up is still effective in preventing injuries, according toa 2018 study published in theJournal of ExerciseRehabilitation.

Many athletes and sports professionals, especially male ones, have long avoided sex before a professional competition. In men, it's rooted in the belief that it will drain them of energy and testosterone.

According to Vice, this belief has been held since the times of the Ancient Greeks. In other words, people have been pointlessly depriving themselves of sex for hundreds of years. That's according to astudypublished inThe Journal of Sexual Medicine.

The research even suggests that sex before a competition as long as it's more than two hours before might be beneficial, as it relaxes people.

What should come first? It's the age-old question: should we do cardio before our workouts or after them? A short run can leave us feeling energized, but can it be detrimental to our weight lifting aims?

AsMax Lowery, personal trainer and founder of the2 Meal Day intermittent fasting plan, told Business Insider:"It's a huge mistake doing your cardio and exhausting yourself before you do weights.Cardio will deplete your muscle glycogen stores, which is essentially your stored energy for explosive activity. This means your strength and weight training will be much less effective."

In other words, while it depends a little on what your workout aims are, doing your cardio before hitting the weights will mean you won't have the stamina needed for serious muscle gains.

A 2015 study confirmed what most of us suspected: gymgoers that concentrate all of their efforts on getting bigger aren't necessarily stronger than people who have a more rounded exercise routine and less muscle mass.

The research, published in the journalExperimental Physiology, shows that weight lifters and sprinters have stronger muscle fibers, on a cellular level than bodybuilders. Bodybuilders, on the other hand, have more muscle fibers. So it comes down to quality over quantity. If you're only focused on getting ripped you might be sacrificing the quality of your muscles.

Of course, as with any scientific pursuit, the science around exercise and workouts is constantly evolving and improving. A belief being proved wrong, therefore, is progress, allowing people greater knowledge of their own bodies.

Do you know any other workout myths? Have you rid yourself of an unnecessary exercise belief that freed you to have a more effective workout? Be sure to let us know in the comments.

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9 Exercise Myths That Have Been Debunked by Science - Interesting Engineering