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Keto And Intermittent Fasting Were The Top Fad Diets In 2019: Survey – Entrepreneur

Posted: January 8, 2020 at 10:41 am

Vegan diet and carb cycling diet were other popular diets followed by Indians in 2019

January7, 20203 min read

Opinions expressed by Entrepreneur contributors are their own.

You're reading Entrepreneur India, an international franchise of Entrepreneur Media.

Keto and intermittent fasting diets were the most popular weight loss diets among Indian in 2019, according to a survey conducted by the mobile health and fitness app, HealthifyMe. Keto, or a ketogenic diet, is a low-carb diet where a person mostly intake fats and proteins to achieve ketosisa state where the liver burns body fat. Intermittent fasting on the other hand does not tell what to eat but when to eat and when not to eat. It involves alternating cycles of fasting and eating.

The least popular diets among Indians were Dukan Diet by French nutritionist Pierre Dukan and Atkins diet by cardiologist Robert Atkins from the US.

Also Read:App Your Health Game

Morning glory of the workouts

According to the survey, most Indians prefer working out in the morning. Indians favorite workout time in 2019 was mornings with almost 70 per cent completing their workout between 4 am to 12 pm. Out of these, 40 per cent preferred to work out early morning between 4 am and 8 am while 30 per cent worked out between 8 am to 12 pm, read the survey. Only a mere 30 per cent Indians preferred working out in the evening between 4 am to 8 pm.

The top three workout activities adopted by Indians in 2019 were marathons, yoga and crossfit.

Also Read:How Eating Slow Can Transform Your Health and Make You More Productive

Most loved superfoods

Green Tea, Chia seeds and turmeric were the top three most consumed superfood by Indians, followed by ghee, ragi and quinoa. The survey states, One positive diet trend that Indians followed in 2019 was replacing white rice and wheat with healthier grains. While white rice was replaced majorly by brown rice followed by quinoa, wheat was replaced by millets followed by jowar and ragi.

The least popular superfood of 2019 were kale, wheat grass and amla.

Also Read:India's Opportunity with the Rising Health and Nutritional Awareness in Tier II and Tier III Cities

Social trends impinging the fitness of Indians

Long working hours and sleep deprivation affected the fitness of Indians the most in 2019. According to the survey, Long working hours and sleep deprivation owing to binge watching shows on streaming services are the top two social trends that adversely affected the fitness levels of Indians in 2019.

The other two major health deterrents were easy access to packaged food and food delivery services.

Tushar Vashisht, co-founder and CEO, HealthifyMe, commenting on the survey said, Frankly, we do not think one needs to make radical changes to their lifestyle to achieve fitness. Setting realistic goals, exercising regularly and being calorie conscious is a sure shot path to sustainable fitness as per our experience. A little bit of discipline is all that it takes.

The survey is based on the analysis of the responses shared by over 500 nutritionists and trainers serving millions of users spread across 300-plus cities in India.

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Keto And Intermittent Fasting Were The Top Fad Diets In 2019: Survey - Entrepreneur

Tips for a healthier diet and lifestyle in 2020 – WFMYNews2.com

Posted: January 8, 2020 at 10:41 am

GREENSBORO, N.C. It's easy to make New Year's resolutions focused on health. The hard part is keeping them. In fact, studies show, about 80-percent of New Year's resolutions fail by the second week of February. But, before you blame yourself entirely for not reaching New Year's resolution goals in the past, you might want consider placing some of the blame on your neighborhood.

A recent WalletHub study ranked the best and worst cities for keeping New Year's resolutions.Researchers compared 182 cities across five key dimensions: health resolutions, financial resolutions, school and work resolutions, bad-habit resolutions, and relationship resolutions. When it comes to achieving health resolutions in the new year, the city of Greensboro ranked 126 out of 182 cities.

If you set a New Year's resolution to be healthier in 2020, You're not alone. A recent Ipsos public opinion survey of 2,011 Americans on behalf of Urban Plates shows that 38-percent of Americans set New Year's resolutions in 2020. Out of those surveyed, about 51-percent plan on eating healthier for the new year.

If you're looking for a way to stick to a healthy diet in 2020, you might want to consider participating in a heart-healthy cooking class. The American Heart Association is also offering new healthy cooking classes at the Historic Magnolia House located at 442 Gorrell Street in Greensboro.

"We are very excited," said Chef NGai Dickerson with The American Heart Associations Triad Mobile Kitchen. "Thanks to Healthy Blue, the new Medicaid plan from Blue Cross and Blue Shield of North Carolina, the AHA's Triad Mobile Kitchen has been able to acquire a new "home kitchen" here at the Historic Magnolia House and we are expanding healthy cooking classes to communities in need across the Triad."

The American Heart Association will be holding a heart-healthy cooking class at the Historic Magnolia House on Thursday, January 23rd from 6 p.m. to 7:30 p.m. During the class, you will learn knife skills and cook chicken roti. The best part is: the cooking class is free. For more information, click here. You can also contact Chef N'Gai Dickerson at 336-905-3348 or ngai.dickerson@heart.org.

TheAmerican Heart Associationalso recommends the following healthy-eating tips for healthy adults and children older than age 2 as well as people who already have health problems, such as coronary artery disease , diabetes , metabolic syndrome , or heart failure:

Special considerations include the following:

Other heart-healthy diets:

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Tips for a healthier diet and lifestyle in 2020 - WFMYNews2.com

Joe Wicks on why you shouldn’t try restrictive dieting this January – Irish Examiner

Posted: January 8, 2020 at 10:41 am

January usually happens like clockwork: a slew of new self-help books, articles and slimming blogs encourage you to be your best self, often by adopting a radical new diet that promises to blitz those spare inches around your waist for good.

The problem is, many crash diets encourage periods of miserable fasting and cutting out sometimes entire good groups overnight, and demonise food to the point where youre whole relationship with eating can be under threat.

According to fitness guru Joe Wicks who has successfully helped thousands of people to lose weight staying on these restrictive diets for a long period of time is often unrealistic and unhealthy. Even if you do lose weight initially, its not unusual to gain it again (plus even more, in some cases) before the spring comes around.

Thankfully, attitudes around diet culture are changing. A new survey commissioned by recipe box company Gousto (gousto.co.uk) has found two-thirds (68%) of UK adults believe the one-size-fits-all model just doesnt work.

So, how can you shed those excess pounds in a safe and effective way? We asked Wicks to give us some quick tips

Why should people avoid restrictive diets in January?

Its the time of year now where everyone wants to make changes to their life, whether thats with exercise or food, but the last thing you want to do especially if youre someone who really loves food is to go on a low-calorie diet, says Wicks, 33.

Sure, it will work in the short-term and youll probably lose weight on the scales, but emotionally its going to absolutely ruin you. Youre going to be so exhausted, you wont enjoy it and its not going to be a sustainable approach.Joe Wicks is urging people to avoid jumping on the crash-diet bandwagon (Gousto/PA)

Try to think about a long-term vision, as opposed to a quick crash diet. Incorporate it with exercise and cooking with fresh ingredients at home; youre much more likely to succeed throughout the year.

Why do people fail at New Years diets?

Because theyre awful, arent they? Dieting is normally all about how little you can eat and how much exercise you can do. When you combine those two things, it effects your sleep, your mood and your energy levels.

If I could give you one tip, its to focus on getting yourself moving instead. I always tell people to start with 15-20 minutes a day of exercise at home; this will get your energy levels up and your self-esteem boosted. Exercising is going to have a massive effect on your food choices and your ability to go into the kitchen and cook yourself something healthy.

Trying to do everything all at once is a bit much, he adds. Focus on fitness first, and the rest will hopefully follow.

What other tips do you have for those looking to lose weight this year?

Have a look at your portion control. Im not saying to count calories, but to keep your plate to a healthy size. The good thing about exercise is that it elevates your mental health and your mood so much that you dont want to go and put junk food in your body afterwards.

Meal prepping is one of the best things you can do too. If you leave the house without food, youre going to grab options on-the-go, which will likely be unhealthy convenience food.

Thats fine to do once or twice a week, but if youre doing it a lot, youre never going to truly know exactly how much youre consuming. The simple act of making some overnight oats for breakfast, or a salad for lunch can make a huge difference over time when it comes to staying lean.

What are you favourite ingredients for healthy eating?

I really think its great to have chopped tomatoes, coconut milk, curry powder, spices and tins of lentils, pulses, grains and beans in your cupboard. With these key ingredients, you can make really amazing veggie curries, or you could throw some chicken in there for some extra protein. Rice is also a great staple for making quick stir-fries after work.

Theres no magic fat-loss food; its all about getting a good balance of everything and getting lots of fruits and veg in your diet.

Its good to be a bit intuitive with it ask yourself what foods make you feel energised and healthy? Dont think you have to jump onto a certain diet because everyone else is doing it.

Do you follow a flexitarian diet yourself?

Yes. I eat a lot of veggie meals and with Gousto, I get four recipe boxes delivered per week that I can make at home. Three of those will be vegetarian and one will be meat-based.

Thats a massive step for me. During the process of researching and writing my veggie cookbook, Veggie Lean in 15 (16.99, Pan Macmillan), I realised that you can get really amazing food as a vegetarian. Im still not fully committed to going hardcore vegan though.

Many people feel like they dont have time to cook healthily, do you think thats untrue?

I really think you have to remove that time barrier from your mind. We know full well that we can smash a Netflix series in a couple of days or watch our soaps, so we can all find half an hour to exercise or cook well if we prioritise it.

It doesnt need to be hours in the kitchen either. My whole philosophy with my Lean in 15 series is that you can make a really healthy and nutritious meal in just 15 minutes, and have some leftover for lunch the next day.

Its that kind of mentality of prepping in advanced and being organised that works in the long-run.

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Joe Wicks on why you shouldn't try restrictive dieting this January - Irish Examiner

Eat what you want and lose weight: Nutrition coach Graeme Tomlinson’s top tips on how to enjoy shedding the pounds – The Sunday Post

Posted: January 8, 2020 at 10:41 am

Juice diet, low-carb, keto, clean eating, alkaline diet, fasting, low-fat, baby food The list of fad diets promising weight loss miracles and quick fixes seems to go on and on.

January is a popular time to overhaul our eating habits, for obvious reasons, but 90% of us will abandon our chosen diet by the end of the month.

Deprivation diets might help us to initially shed a few pounds but they are really setting most of us up to fail, according to Aberdeen-based nutrition coach Graeme Tomlinson.

Fad diets come in all different forms. What they all have in common is that they require a calorie deficit to work but they have their own extreme ways of doing that which is more marketable, he says.

The ultimate reason people fail at dieting is that their diet wasnt sustainable or they lacked motivation.

Rigid diet schedules are as likely to lead to anxiety, guilt and discouragement as they are to weight loss.

Graeme, also known as The Fitness Chef, first set out to debunk dieting myths on Instagram where his no nonsense approach to food has won him half a million followers.

Now in a new book, Eat What You Like and Lose Weight for Life, he aims to cut through the marketing maze of diet culture to lay out in simple terms what we need to do to shed the pounds.

Its about understanding what youre eating as opposed to listening to all the dieting myths out there, he adds. This is empowering people with the basic facts so they can have as flexible a diet as possible, which means they are more likely to enjoy it and succeed. There is no good reason why you need to rip up your current eating plan and adopt a completely different new one. Its about making informed choices and smart changes.

Despite the multi-billion-pound dieting industry, Graeme stresses that the key to losing weight is simple: achieving and maintaining a calorie deficit. Losing weight doesnt need to be unenjoyable. You can still eat all your favourite foods as long as you achieve your calorie deficit by consuming fewer calories than you expend, he explains.

Its important to include every, single food that you enjoy at some point because, when we ban things, we tend to crave them more and that will eventually lead to excess.

Carbs, fats and sugar are allowed but its about understanding what it means when you eat them and doing so in moderation.

I want people to have a more laid-back perspective on weight loss and understand the basics, because calories in vs calories out is really all you need to know.

There are many online calorie deficit calculators including my own at fitnesschef.uk which will help you quickly work out your daily and weekly calorie and protein requirements for weight loss.

Simply type in your age, gender, weight, height and how active you are and it works out the calorie requirement to maintain your current weight, then a percentage is deducted to create a calorie deficit ie how many calories you have to cut in order to lose weight. I recommend following a 15-20% deficit from maintenance calories.

For example, if your total daily energy expenditure is 3,500 calories, to achieve a 15% deficit, your new daily calorie target to achieve fat loss would be 2,975 calories. The easiest way to sustain a calorie deficit is by gradually reducing it over time. Its important to think about the long-term and be patient rather than going for a quick fix. And as you lose weight, remember to keep recalculating your daily calorie intake to continue losing fat. The leaner you become, the harder it is to lose fat at the same rate.

Remember: once youve reached your weight goal you can eat more calories as part of your maintenance plan.

There are multiple calorie-tracking apps available to help you log your consumed calories. Tracking your calories across the week rather than a day means you can be more flexible.

If your calorie target for fat loss is 2,000 calories per day, change this to a target of 14,000 per week. If you go over your daily calorie target, you havent failed because you can have less on the other days.

Over the past 30 years or so the consumption of carbs has been vilified by those who believe that carbs impact on body fat more than any other macronutrient. But overall calorie balance will define fat loss, not carbs. A 2018 review of rates of fat loss in low-carb vs low-fat diets found they were virtually the same when calories and protein were equated.

Despite what youve heard, sugar is not bad. We just like to blame an easy target for our problems. Sugar is a simple carbohydrate found in many natural foods, such as fruit, and in processed foods, such as cake. Eating high volumes of sugar-rich foods lacking in protein and fibre may contribute to becoming overweight but only because you are likely to eat more of them as your body will digest them faster and burn fewer calories while doing so. And remember protein burns more calories during digestion.

Intermittent fasting is a popular fat-loss strategy. Research suggests that intermittent fasting results in fat loss, but this is because the fasters ultimately simply reduced their calorie intake. Intermittent fasting helps some people eat within their calorie deficit, while others find it too difficult. Do what works for you.

A large handful of fruit-and-nut mix with a health-branded smoothie serves as a nutritious snack, which many think will benefit their weight. Yes, a portion of McNuggets and a large Coca-Cola is viewed as a terrible choice that will make you fat. But this fast food option has significantly fewer calories and more proteins. You can eat fast food and lose weight as long as you consume it within your daily targets and understand that you should still focus on whole foods most of the time.

Small changes can reap big rewards. For example, using 15ml of olive oil a day for cooking equates to 135 calories. Over a year, thats 49,275 calories and approximately 6.3kg/1 stone in body weight. Using a cooking spray or, even better, a non-stick pan instead will help you reduce your calories with minimal sacrifice.

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Eat what you want and lose weight: Nutrition coach Graeme Tomlinson's top tips on how to enjoy shedding the pounds - The Sunday Post

Intelligent Design and Intelligent Dieting: New Book by Jay Richards on the Wisdom of Fasting – Discovery Institute

Posted: January 8, 2020 at 10:41 am

Great news our colleague Jay Richards is out with a brand new book, which is always good news in itself. But this one is a fascinating departure from his past work like The Privileged Planet.

In Eat, Fast, Feast, Dr. Richards combines research on diet and his own exploration of spiritual life, with a case that humans are intelligently designed not to graze in the modern fashion but, periodically, to fast, and then to feast. The book is published today by HarperOne. Jay discusses the subject with host Robert Crowther on a new episode of ID the Future. Download the podcast or listen to it here.

I listened to it myself with special interest because in my own Jewish tradition, today is a fast day. Just now Im about an hour from completing the fast. As Richards points out, fasting in some sense is built into most every culture and faith. What Jay calls fasting on a fractal pattern is, he argues, the healthiest way to go about it. And why would all this be? At a moments notice, Darwinists can spin forth a just-so story about the habits of Paleolithic man. With a little imagination, no doubt you could tell such an after-the-fact story yourself. Much more helpful and enlightening is to consider the possibility that we are designed to eat this way, as Jay Richards does. You can order your copy now!

Photo credit:James ColemanviaUnsplash.

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Intelligent Design and Intelligent Dieting: New Book by Jay Richards on the Wisdom of Fasting - Discovery Institute

As the planet warms, unusual crops could become climate saviors if we’re willing to eat them – GreenBiz

Posted: January 8, 2020 at 10:41 am

This article originally appeared in Ensia.

In southern Israels stifling heat, rows of salicornia, commonly known as sea asparagus or sea beans, grow under translucent tarps, planted into ground more sand than soil, irrigated with saltwater. This environment would kill most plants, but these segmented succulents look beautiful green and healthy. In partnership with researchers at Ben Gurion University of the Negev, local farmers are exporting them to markets in nearby countries.

Sea beans taste like salty cucumber and grow wild in coastal areas around the globe. But in recent years researchers have begun to focus on them for agriculture, especially in dry coastal regions such as India, Israel, Turkey and the United Arab Emirates. These researchers efforts are defining what extremes the plant can withstand, its nutrient needs and how to get it to grow faster and with greater yield. As the planet warms and the seas rise, resilient crops such as sea beans might become climate saviors. But only if we are willing to eat them.

Everybody matters

Climate change is already affecting our food supply. In a paper published this year,researchers calculatedthat the available calories from the worlds top 10 food crops were 1 percent less annually than they would have been without the impact of climate change. Surveys show the potential for drought tops peoples climate concerns worldwide, but when it comes to growing crops, says Hope Michelson, an assistant professor of agriculture and consumer economics at University of Illinois at Urbana-Champaign, "its not just the amount of rain" that matters. Crops are also sensitive to variations in how quickly that rain falls, high and low temperature extremes, the frequency and intensity of storms and the length and timing of growing periods.

Food crops that can withstand such conditions will be increasingly important, and much discussion around climate-friendly food focuses on consumer choices and what they mean for broader adoption of these crops. Essentially, there has to be a market for climate-resilient foods to have a significant impact. Consumers can vote with purchasing dollars to support farmers who grow foods that will persist in difficult conditions, and those that require fewer resources.

But outside factors, the food and beverage industries among them, exert influence over our choices. While data on adults is mixed, research shows that food marketing strongly influences children. A 2009 article in the Annual Review of Public Health found evidence "that television food advertising increases childrens preferences for the foods advertised and their requests to parents for those foods." A more recent look at the data in The American Journal of Clinical Nutrition concluded, "Evidence to date shows that acute exposure to food advertising increases food intake in children but not in adults."

Essentially, there has to be a market for climate-resilient foods to have a significant impact. Consumers can vote with purchasing dollars.

Still, while most researchers recognize the importance of large-scale actions, such as those by large companies and government regulations, to influence the food system, many emphasize that individual food choices also can have an impact.

"You can most definitely make a movement with your pocketbook," says Samantha Mosier, an assistant professor in the political science department at East Carolina University. She points to trends in soda consumption, which has declined significantly in recent years. "Some of this has been brought on by the millennial generation trying to be healthier and to avoid some of the pitfalls of our older generation," Mosier says. Soda giants Coca-Cola and Pepsi areinvesting in lower sugar options such as kombucha, coconut water and sparkling water.

"When you think about land use and the predictions for climate change, much of it depends on consumer preferences," says Christine Foyer, a professor of plant sciences at University of Birmingham in the United Kingdom. "People decide what they eat, and economics drives the crops which drives the science. Everybody matters."

Climate-resilient plants

Environmentally sensitive eating often focuses on reducing meat consumption, and for good reason. "The environmental cost particularly of beef is enormous," Foyer says. Last year in the journal Science, researchers estimated that globally, "[m]oving from current diets to a diet that excludes animal products has transformative potential, reducing foods land use by (7.7 billion acres)" and greenhouse gas emissions by about 7.3 billion tons.

But plant-based choices matter too.

In the future, plants ability to withstand extreme conditions will become critical. Scientists are working to increase hardiness in todays staple crops such as wheat and corn through gene editing, genetic engineering and traditional breeding to increase the efficiency of photosynthesis, reduce water requirements and resist pests. In China, for example, researchers have used CRISPR to develop a strain of wheat that resists powdery mildew, a damaging fungal growth predicted to worsen with climate change. Meanwhile in India, the International Crops Research Institute for Semi-Arid Tropics (ICRISAT) developed early-maturing groundnuts to help farmers harvest before drought. Farmers who adopted these varietals earned an additional $119 per 2.5 acres, according to the organization.

Scientists are working to increase hardiness in todays staple crops such as wheat and corn ... to increase the efficiency of photosynthesis, reduce water requirements and resist pests.

Foyer also points to legumes and pulses which include fava beans, cowpeas, chickpeas and lentils because "they have their own nitrogen fertilization," reducing the need for fertilizers. Nitrogen-based fertilizers require energy to produce, can cause pollution and marine die-off when runoff enters streams and waterways, and may contribute to global warming as source of greenhouse gas emissions.

Yet another climate-friendly option is sea vegetables. Seaweeds such as kelp are farming powerhouses: high nutrition value; fast growing; and zero land use for growing. Not only that, but "when you grow kelp, youre growing it in ocean water and [the kelp is] absorbing carbon dioxide," Wheat says. "And when you suck up that carbon dioxide, you also change the pH and reduce the consequences of ocean acidification."

Changes require work

Not all climate-resilient foods are new and unusual. Okra, mushrooms, sweet potatoes and pomegranates are all resilient choices in many regions. So, too are edible "weeds"such as dandelion and burdock, which are hardy enough to survive our efforts to eliminate them. Yet as warming gets more extreme, researchers say we may have to adopt less familiar foods.

For many people, that wont be easy. What we eat has deep cultural significance, rich in memories and meaning. We cling to what we know, and changes require work. Then there are economic considerations, says Mosier. When people are concerned about the economy, food choices based on environmental impacts can take a back seat to simply putting enough food on the table.

Some recent examples point to how changing diets isnt impossible. Quinoa and the Impossible Burger, a plant-based burger masquerading as beef, are two recent success stories that at first seemed unlikely to win over U.S. consumers. The Chicago Tribune reported in 2016, "Americans consume more than half the global production of quinoa, which totaled [34,000 metric tons] in 2012. Twenty years earlier, production was merely [544 metric tons]." The Impossible Burger, although it makes up a small percentage of the U.S. meat market, is for sale in more than 15,000 restaurants in the United States, Hong Kong, Macau and Singapore. It has been so popular that the company experienced a production shortage last summer, soon after announcing a partnership with Burger King. Production has caught up with the surging demand, and diners can find Impossible meat at White Castle, Red Robin and a host of smaller restaurants, as well as at grocery stores.

These foods owe their rise in large part to marketing and lobbying dollars, but there are other ways to find success. Anastasia Bodnar, policy director of Biology Fortified, a nonprofit organization focusing on issues in agriculture and biotechnology, says that chefs and restaurants also can have an impact on how people think about food.

"If you can make it cool, make it sexy, make it something that people want to see, thats going to end up in the news, then that interest gets perked up and then the market goes along with it," Bodnar says. "You see all kinds of weird invasive fish on menus that have been rebranded with different names."

If you can make it cool, make it sexy, make it something that people want to see, thats going to end up in the news, then that interest gets perked up and then the market goes along with it.

Whether familiar or foreign, our food crops will need to feed an increasing number of people in an increasingly hostile environment in the future. While structural, top-down change may be necessary to shift the entire food system to one that will weather the effects of climate disruption, such changes can be influenced by individual choices.

Back in Israel, on farms in the dry and salty desert, sea beans grow green in seawater. In India, rows of millet persist through drought. And in the frigid but warming waters around Seattle, kelp forests undulate with the tides. Such foods reduce pressure for climate-unfriendly land use change and thrive in environments that make other plants shrivel. That is, they are suited for the future which means we, too, can be more resilient to change.

Editors note: Jenny Morbers travel and access to researchers at Israels Ben Gurion University of the Negev was paid for and provided by the Murray Fromson Journalism Fellowship.

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As the planet warms, unusual crops could become climate saviors if we're willing to eat them - GreenBiz

Why you should try a ‘thought diet’ this January – Evening Standard

Posted: January 8, 2020 at 10:41 am

The latest lifestyle, fashion and travel trends

January is the month whenmany of us commit to trying toimprove our bodies after overindulging in December.

But when it comes to maintaining those improvements, some experts believe we should be thinking less about muscles and diet, and more about the grey matter. This months self-help publishing trend is the thought diet, which means learning how to cut out the junk thinkingpatterns that can derail us in work, friendships and relationships, as well as with our own bodies.

More sensible and sustainable than simply cutting out carbs, givingup booze or taking up weight lifting, changing the way you think about yourself and others could have far more benefits for your long-term health.

For a start, it could help you get ahead at work (or into a new, better role) according to Glassdoor, yesterday was the day people were most likely to search for a new job on its website, and it sees 17 per cent more job applications in January than in a typical month. So, how to kickstart a thought diet? Get reading! A pile of new books are out this month, focusing on subjects from how to be a better listener and becoming less self-critical, to overcoming your negativity bias. So, why not make 2020 the year of being fitter in thought as well as in deed?

Lend us your ears:

The most impressive of the lot is this book by Kate Murphy, who suggests listening is now so undervalued in our self-obsessed, tech-driven society, its having devastating consequences. Do you ever feel youre not being listened to? Do people interrupt you when youre talking or vice versa? Do you scroll on your phone when someone is talking? What does the ping of a phone message do to the flow of chatter? Does your mind wander when someone tells a story? Do you notice how people love to bring the topic of conversation back to themselves?

Murphy interviewed hundreds of people about what listening meant to them and how it felt when someone didnt. She looked at the neuroscience of listening and how brainwaves of people fully engaged in dialogue align and synchronise. She makes a fascinating contrast between what she calls support and shift responses.

Imagine your colleague tells you that shes had a terrible journey into work. Do you ask what happened (support) or launch into describing your own, worse, journey (shift)? If the latter, youre a conversational narcissist and you stifle conversation. People who perceive theyre not being listened to are less likely to reveal their thoughts and actually become more boring. So develop good questioning skills and be genuinely curious. Other anti-listening scourges include podfasting playing podcasts at twice normal speed, which actually reduces our capacity to concentrate. Playing music through earbuds at full whack simply damages hearing, as does working in noisy environments like open-plan offices. Too much looking at screens reduces our ability to read important non-verbal cues about emotion like tone of voice, respiration rates and subtle changes in facial colouring and minute muscle tics.

In a nutshell: Take the time to ask more questions, listen to the answers and stop thinking about yourself.

The authors of bestseller Willpower, offer useful insights into why bad luck, bad news and bad feelings are so much more powerful than good ones. We are hardwired to be on constant alert for danger: a person looking at a crowd will instantly spot the one angry-looking face among a hundred happy smilers. Losing money affects us more than winning it. Phobias can be hard to shake. Relationships usually break down when couples behave in negative ways to each other, regardless of how compatible they are. One bad word from the boss is devastating regardless of buckets of praise doled out. Sticks are more potent than carrots.

In a nutshell: overturn your negativity bias by using the rule of four: experience at least four good things to compensate for every one bad thing.

Andy McNab-meets-Marie Kondo-meets Jordan Peterson: the Major General, who served in the Gulf Wars, Bosnia, Afghanistan, and Northern Ireland, gives top tips on improving your potential to succeed by channelling the power of daily discipline. This covers everything from getting up earlier and tucking your bedlinen hospital-corner-style to packing a backpack properly (water bottles full please, crisp new toothbrush) and giving yourself time to think through a crisis.

In a nutshell: Counter-terror tactics for chaotic civilians whose thinking is messier than their bedroom.

One tiny behavioural change can eventually become a new habit. But to make it work, you must stop judging yourself, break down aspirations into micro-behaviours and embrace mistakes as discoveries. Say you want to start flossing your teeth but keep forgetting: make a note to floss one tooth a day. Carry on until its routine. The same applies to eating, exercising and thinking. Fogg, who set up the Behavior Design Lab at Stanford and runs behavioural bootcamps, believes we can all change our habits, but only through making incremental changes.

In a nutshell: Dont beat yourself up, just take it step by step.

For a more hands- on guide, try this six-week step-by-step course on using Rational Emotive Behavioural Therapy improve your inner resilience by thinking about specific situations in a different way. Invented in the Fifties by psychologist Albert Ellis, REBT is the lesser-known precursor to Cognitive Behavioural Therapy (CBT) and while there are specific differences, the ultimate aims of both are the similar its not the things in life that cause anxiety, its the beliefs you hold about them. Daniel Fryer, who runs his own therapy practice, suggests there are four unhealthy beliefs that hold us back, which he labels as Dogmatic Demands, Dramas, I Cant Copes and Pejorative Put-Downs.

In a nutshell: If you can shift your viewpoint from an unhealthy to a healthy one, you will be able to handle lifes challenges more easily.

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Why you should try a 'thought diet' this January - Evening Standard

Guest Op-Ed: The New Years Noise Diet: Why You Should Cut the Empty Brain Calories in 2020 – East Boston Times-Free Press

Posted: January 8, 2020 at 10:41 am

By Joe McCormack

If youre like most of us,you overindulged a bit too much in 2019. No, not on calories (well, maybe thosetoo!), but on noise. Thats the name for the dizzying onslaught ofinformation from work emails, app notifications, the 24/7 news cycle, socialmedia updates, and other forms of screen time that leaves us unable to focus,listen, or do deep work.

A smidgen of noise now andagain 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 acan of frosting at our desk and reaching for them every few minutes.

Too many empty braincalories wont make you fat but they will make you mentally anemic. Noise keepsyou in a constant state of distraction. And like actual junk food, a high-noisedigital diet is addictive, yet it never satisfies or nourishes you.

The real problem with givinginto noise temptation isnt what youre doing; its what youre not doing.Youre tuning out what really matters. Youre skimming the surface. When yourescrolling Facebook, for instance, you arent learning a new language, refiningthat career-changing presentation, or engaging with your kids in a meaningfulway.

The new year is the perfecttime to put yourself on a noise diet. To help with your calorie count, letstake a look at what noise junk food looks like:

The irritatingyetaddictiveparade of social media stock characters in your newsfeed. This bandof noisemakers assaults your brain with their cries for attention. Forinstance:

The humble bragger. Yourcollege rival who subtly slips into her post that she just got anotherpromotion at her swanky company. #blessed #gag

The cryptic drama-stirrer.That self-righteous friend who calls out people anonymously for perceivedslights or makes vague poor me pity posts. (Cue the wave of very concernedcommenters.)

The over-sharer. We dontneed a play-by-play of your colonoscopy. Thanks.

The drop-of-a-hat ranter. Whose day would be complete without a furiousrecounting of how the barista screwed up your nonfat, dairy-free, double-shot,decaf, extra-hot mochaccino with extra foam? The nerve!

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

The amateur politicalpundit. Do not engagejust dont.

[emailprotected]$$ shows on TV. You dontneed to waste your precious attention span watching Jerry Springer, B-listcelebrity lip-synch contests, or those morning talk shows. Substance-freetelevision combined with the lure of a cozy couch can quickly turn into a lostday or evening.

The 24/7 newscarousel-of-darkness. Sadly, most news is bad news, and during a controversialelection year it can also be fodder for controversy, vitriol, and the loss ofcivility with friends, family, and neighbors. (Hint: You dont need to totallydisengage, but its good to be discerning about what you let inand about howoften you engage in debates with the people in your life.)

Yourwork email. Your boss just had to email you at 9:30 p.m.again. The momentyou jump out of the bath to write back is the moment work email becomes yetanother source of noise.

Are you feeling that noisehangover settle in? Dont worry, you can kick off the new year with a differentkind of dietone that cuts the empty brain calories of digital distractionand gives you what youre really craving: a more intentional life. Join myJust Say No to Noise Movement and tip the scales in the other direction. Afew suggestions:

Try going a week withoutsocial media. (We promise, youll survive.) A short detox from social media isa pretty painless way to unplug and reclaim a lot of lost time. When the weekis over, you can see if you even want to go back to occasional scrolling.

Reduce temptation byhiding distracting devices from yourself. Okay, you probably cant hide yourcomputer but you can shut the office door. As for cell phones and tablets,treat them like what they are: gateways to digital distraction (and it is avery slippery slope). Find an out-of-the-way place to charge and store yourdevices so youre not constantly reaching for them.

Break the idiot-boxbackground noise habit. Its easy to mindlessly turn on the TV when you gethome. Problem is, its broadcasting nonstop noise into your work-free hours.Instead, plan a time to watch your favorite shows. Daily exposure to thedepressing litany of pain and conflict we call news isnt making your lifebetter. Neither is watching the Fatty McButterpants episode of King of Queensfor the 50th time. (Okay, we admit that one is pretty funny.)

Set some work/lifeboundaries with the 7-to-7 rule. The company wont crash if you stop answeringemails around the clock. After 7 p.m., put away your devices for the night.Dont pick them up again until 7 a.m.the next day.

Insist on phone-free familydinners Yes, the kids might whine at first, but soon enough theyll get usedto conversing with the out-of-touch Boomers and Karens at the table.

andscreen-free family fun days. For instance, make video games and TV completelyoff-limits every Wednesday and Friday. Yes, even if the kids swear they have nohomework. Instead, do something fun or productive as a family. Play a boardgame. Go bowling or skating. Cook a great meal together. Volunteer at the localanimal shelter. Heckmaybe even read.

Learn to save your appetitefor the stuff that really matters Your appetite is really your attentionspan, and its your most precious resource. Filling up on headlines, emails,and social media means theres little left over for doing the deep andmeaningful work that helps you reach big goals at work and in your personallife. Before you cozy into an hour of lurking on your exs Facebook page, closethe laptop and find something productive to do.

and choose somemeaningful goals to pursue. When you are able to sharpen and aim your focus,you can do some pretty impressive &%$#. Want to start a website? Get abetter job? Learn to code? These North Star goals are the best incentive torethink your relationship with noise and see how your life changes.

We dont realize that veryoften our addiction to information is the thing holding us back from getting ahuge promotion, becoming valedictorian, or training for a marathon, but thatsexactly what happens as time passes. Once you think of it this way, its somuch easier to put yourself on a noise diet. Make this the year you take backyour time and use it to do something that matters.

Joseph McCormack is theauthor of NOISE: Living and Leading When Nobody Can Focus. He is passionateabout helping people gain clarity when there is so much competing for ourattention. He is a successful marketer, entrepreneur, and author. His firstbook, BRIEF: Make a Bigger Impact by Saying Less (Wiley, 2014), sets thestandard for concise communication.

Joe is the founder andmanaging director of The BRIEF Lab, an organization dedicated to teachingprofessionals, military leaders, and entrepreneurs how to think and communicateclearly. His clients include Boeing, Harley-Davidson, Microsoft, Mastercard,DuPont, and select military units and government agencies. He publishes aweekly podcast called Just Saying that helps people master the elusive skillsof focus and brevity.

To learn more, visitwww.noisethebook.com.

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Guest Op-Ed: The New Years Noise Diet: Why You Should Cut the Empty Brain Calories in 2020 - East Boston Times-Free Press

Best and worst diets for 2020, ranked by experts, with a popular one near last – FOX 59 Indianapolis

Posted: January 7, 2020 at 9:44 pm

Who won the 2020 battle of the diets?

For the third year in a row, the well-researched Mediterranean diet KOd the competition to win gold inUS News and World Reports 2020 ranking of best diets. The report, released Thursday, is now in its 10th year.

The hallmarks of a best diet include balance, maintainability, palatability, family-friendliness, sustainability, along with healthfulness. The Mediterranean diet gets checkmarks in all of those boxes, said Yale University Prevention Research Center founding director Dr. David Katz, who wasone of 25 judgeson the U.S. News and World Report panel.

Its no surprise that the Mediterranean diet remains the No. 1 best diet overall, said nutritionist Lisa Drayer, a CNN contributor. Its easy to follow and offers a healthy eating lifestyle.

TheMediterranean diet,which emphasizes simple, plant-based cooking, also captured first place inbest diet for healthy eating,easiest diet to follow,bestplant-based dietand best diet fordiabetes.

Meals from the sunny Mediterranean have been linked to stronger bones, ahealthier heart,alower risk of dementiaandbreast cancer, andlonger life, along with areduced risk for diabetesand high blood pressure.

The diet focuses on eating less red meat, sugar and saturated fat and more Omega-3-rich fish and olive oil. Red wine can be enjoyed in moderation and socializing with friends and family during meals is part of the prescription.

Following closely behind the Mediterranean diet were the respected DASH, Flexitarian, WW (the rebranded name popularly known as Weight Watchers) and MIND diets. Their high rankings are a trend in the reports results each year.

Were interested in diets that have proven staying value not fad diets that are here today, gone tomorrow, said Angela Haupt, managing editor of health at U.S. News & World Report. The diets that perform well are safe, sensible and backed by sound science. Thats going to be consistent from year to year.

The DASH diet is often recommended to lower blood pressure. Its premise is simple: Eat more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat, and limit your intake of salt.

Studieshave shown following this diet can reduce blood pressure in a matter of weeks.

Theflexitarian diettied with theDASH dietfor second place because of its emphasis on whole grains, fruits, veggies and plant-based proteins. Its basically a vegetarian diet that allows the occasional piece of meat or fish, thus making it flexible.

TheMIND dietis a combination of the Mediterranean and DASH diets that some may find a bit easier to follow, as it requires less fish and fruit. Both MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, and the Mediterranean diet have been shown tolower the risk of Alzheimers diseaseinstudies.

WWcame in fourth on the best diet list but took first place in the reports ranking of best weight loss and commercial weight loss programs. Not only is the diet healthy, the panel said, but it wins top points for stressing the importance of support for dieters.

Despite winning the respect of nutritionists, WW has beenlosing market sharethis year; the companys CEO told analysts the loss was due to thegrowing popularity of the keto diet, which makes carbs taboo.

Speaking of the keto craze

Sure to upset its legions of fans, the trendyketo dietcame in next to last in the ranking of 35 diets, just ahead of the obscureDukan diet.

Both diets aim for ketosis, a metabolic state that burns the bodys stores of fat instead of carbohydrates, the bodys natural source of energy. To do that, the diets restrict carb intake to levels nutritionists feel are highly unhealthy as well as completely unsustainable.

In the keto diet, Drayer said, carbs are limited to about 20 grams per day, the equivalent of one small banana or apple. Due to the drastic cut in carbs, the diet can cause headaches, nausea, dizziness and fatigue, particularly in the beginning, she said, adding that long-term studies on its effectiveness are lacking.

In place of carbs, the keto diet emphasizes high levels of protein, fats and dairy, typically full of saturated fat that can contribute to cardiovascular and other chronic diseases.

I am not a fan of the keto diet, though it may be helpful as a jump start to weight loss and can help you quickly rid your diet of processed carbs and sugars, Drayer said.

Which may be why the keto diet tied for third place in the race for best fast weight loss diet.

First place in the get-rid-of-fat-quick category went to HMR, theHealth Management Resources program. It involves purchasing meal replacements from HMR, such as shakes, nutrition bars and multigrain cereals, and adding vegetables and fruits to round out the meals.

Second place went toOptavia,which used to be called Medifast. It, too, wants you to buy and eat many of the companys pre-packaged products, supplemented by some foods at home.

Both diets could be difficult to follow, Haupt said, because prepackaged meals tend to get old fast.

The highly ranked WW tied for third, along withJenny Craig, which ranked 12th in the best overall diet list.

But the low/no-carb diet Atkins and the keto diet also tied for third place, despite ranking in the deep bottom of other diet categories, such as best diet, most healthy diet and best diets for heart health and diabetes. Ironically, HMR and Optavia joined them toward the bottom of the other categories.

Why would diets that are considered good at helping drop weight quickly be ranked so badly overall?

The best way to lose weight fast is to do something very silly, unsustainable and arguably irresponsible. Its not truly best just fast, said Katz, who is the president of theTrue Health Initiative, a non-profit organization dedicated to health promotion and disease prevention

Many things that are truly bad for health can cause short-term weight loss, Katz said. The most effective diets for fast weight loss impose severe restrictions that cannot be maintained and would not be compatible with health if they were.

Thats because quick weight loss diets usually emphasize some drastic cut in nutrients or the elimination of an entire food group that cant be maintained over time. When the diet stops, the weight comes back, often at higher levels than at the start of the diet. Its the bodys response to yo-yo dieting,studies show.

Spending your life weight-obsessed, and going on and off diets, is no way to live, Katz said. One of the things we hope to convey to the American public is that its time to grow up about diet and give it more respect.

Grown-ups dont generally expect to get rich fast; they understand the need to work, over time, Katz continued. But everyone thinks there is some magic formula they havent tried yet for rapid weight loss. The consensus of the U.S. News judges is a resounding rebuke of that silly idea.

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Best and worst diets for 2020, ranked by experts, with a popular one near last - FOX 59 Indianapolis

Weight Loss Transformation Jack Arnold Running to Lose Weight – Runner’s World

Posted: January 7, 2020 at 9:44 pm

Name: Jack ArnoldAge: 45Occupation: Assistant District AttorneyHometown: Kingston Springs, Tennessee

Start Weight: 240 poundsEnd Weight: 175 poundsTime Running: Two and a half years

I got out of the Army in 2009. After years of exercising daily, on my own or with my unit, I just slowly stopped before I was done. By the time I left, I was hovering around the maximum Army allowable weight for my age, gender, and height at 183 pounds. That only climbed as I took on a career in law. Before I knew it, I had ballooned up to 240 pounds by the beginning of 2011.

There had been times when I fiddled with diets and cutting things out of my life like drinking, but I never exercised. My weight would go down at times from eating better, yet it always drifted back up. It really became an issue when my wife and I decided to have our daughter, Alice, in 2012.

For the first years of her life, my health was a mess. By the time she was about 5 in early 2017, my annual physical had become a routine song and dance with my doctor: Dont medicate my blood pressure or cholesterol just yet, Doc. Its the weight. I know. Give me another shot to get it off. Thats when I did the math.

By the time Alice graduates high school, I will be at least 55 years old. Could I honestly say that I would likely live that long, as bad a shape as I was in? My dad died before I graduated high schoolfrom ALS, and that was pretty rough on me. I didnt want Alice to share that experience.

Besides, if I really did the work, maybe I could not only be alive when she graduates, but also be healthy, vibrant, and able to participate in her life. Maybe I could see her graduate from college and get married. Maybe I could do my job better and still come home and be engaged with my family. So, I made the decision: I wanted to be healthy again.

The diet was my go-to strategy to start. Cutting my calories down got me to around 200 pounds, but Id always get stuck there or go back up. I needed something else. It turns out that was running.

I had no idea what I was doing at first. Back in my prime in the Army, I could do 7-minute pace for 5 miles. So, when I started again, I figured I needed to just go as hard as I could every time I ran, even on the more-than-a-decade-old treadmill at home, which was my primary running spot then.

When the tread broke while I was running on it in 2017, I took my efforts outside. I enjoyed it more, but it wasnt until I got a trainer that I discovered why running far was so hard for me. After hiring a trainer through a running program, I learned that I was going too fast. All of my runs were at 100-percent effort. My trainer quickly corrected that by filling me in on easy runs, which he said should be about 80 percent of my miles at 77-percent effort maximum.

With that change, I found out that I loved going farther now that I could slow it down. Thats not to say it was easy. It was actually miserable, but it got easier the more I ran and the more weight I lost.

[Discover how to run 10, 50, or even 100 pounds off with Run to Lose.]

By the end of 2017, I weighed 175 poundstotal weight loss of 65 poundsthanks to running and eating healthier. Ive maintained that weight as Ive gone farther with my running goals, including completing my first marathon this past fall at the 2019 Chicago Marathon.

With the Coros Pace watch I got per a Runners World recommendation and a marathon-training book I borrowed from two ladies who run from my church, I found out I had the mileage needed to complete the race. So, with the help of a training partner, who slowed down to my pace thanks to a running stroller, I did my long runs and prepared myself for the longest distance of my life.

Race day came, and problems arose quickly. Early on, I had to pee and stopped half a mile in. After that, I freaked out and tried to make up the time over the next 15 miles. That was mistake. I hit the wall hard and my mind settled on the thought that maybe 26.2 miles was not a good distance for me. I turned a 2:03:55 first half into a 4:40:16 marathon finish.

I reflected a lot after the race, and by the next morning, it became clear: I bet I can do this better next time. At the moment, Im thinking the Nashville Rock n Roll Marathon in April.

My journey hasnt been easy, but its true that anyone can do it. Youre going to get a lot of advice during your first weeks and months as a runnerlike run slower. Heed it! That was huge for me, and taught me that if you dont like it, slow down. Walk some, even. Give it time. If you get sick or injured, you can ease off until youre better. If you slow down, you might love it. If you love it, you might stick with it. If you stick with it, it might just change everything.

Also, dont skimp on shoes. Go to your local running store and find a pair that are good for your feet.

We want to hear how running changed you! Send your story and submit your photos to us via this web form. Well pick one each week to highlight on the site.

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Weight Loss Transformation Jack Arnold Running to Lose Weight - Runner's World


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