ROCKVILLE, MD Every Jan. 1, gyms get more crowded, the grocery store's healthy food aisles become more popular, and goals are set higher than the year before.

But even with the best of intentions, unrealistic or overwhelming New Year's resolutions are usually doomed from the start.

But don't stress 2020 could be your year!

Patch spoke with local dietitians and a personal trainer to find out what it takes to get healthy and stay healthy beyond the new year. Here's what they said:

1. In your opinion, what's the best way(s) for someone to get healthy and stick to a manageable eating plan?

To get healthy and stay that way don't look for another diet or lifestyle eating plan. You can bypass diets that don't work by learning intuitive eating skills, that is, eating food that you love while also listening to your body and honoring your hunger and fullness cues.

2. As a dietitian, is there are common reason (or reasons) why people abandon their resolutions?

Statistically, about 95 percent of people who go on diets end up gaining all of the weight back after two years. So, diet resolutions don't work likely because diets simply don't work for long-term weight loss. Plus, all people tend to break self-imposed rules. We are naturally rebellious. In terms of eating, it's natural to want to eat a lot of fruits and vegetables after a couple of weeks of heavier eating over the winter holidays - that's perfectly normal. No need to set yourself up for breaking a resolution just eat food that you're craving.

3. What do people who stick to their weight loss and healthy food goals have in common?

People who stick to eating and weight loss goals tend to be a bit more rigid in mindset, obsessive, and harbor rule-following traits. So, it's not necessarily positive. That said, one can certainly be perfectly healthy and at the right weight for themselves without having any goals in that direction. Intuitive eating and mindful movement isn't about setting goals.

4. Any myths you wish to dispel? Tricks or suggestions?

It's normal for the New Year to be a time of re-set. It's inspiring to imagine the next year being better and to think of the myriad of ways we can better ourselves. But instead of setting goals to change our bodies, I encourage my clients to think of something they'd like to work on as an intention for 2020. And, keep it positive! Me, I'm going to work on being more patient and empathetic with my kids (one of them is a teen).

1. In your opinion, what's the best way(s) for someone to get fit and stick to a manageable exercise plan?

Individuals increase their likelihood of success if they begin their journey with a fitness professional someone who is currently credentialed to perform a thorough assessment and develop an appropriate program. To stay on track, they will need to learn technique/proper form, how to stay safe, and possibly enlist someone to help them stay committed/accountable. It doesn't have to be forever, but people should recognize they are worth the investment of time and money. Those who can't afford a personal trainer should start small. A beginner may say: "I'm going to spend 15 minutes exercising 3 times per week during each week of January."

This objective is specific, measurable, achievable, realistic, and time-bound. Each 15-min bout can include a combination of things brisk walking, body weight squats, planks, stretching. If they are successful, they can add a couple of minutes to each session before the month ends.

For February, they can set a new plan for the month and quarter. Fitness professionals or even an app can help him/her plan to meet that objective. Also, it helps to enlist a buddy for support and accountability.

2. Any advice for people who are intimidated by the gym?

YES, please don't feel self-conscious or intimidated. EVERYONE was new at one time, and no one is staring at you or hoping you'll be unsuccessful! Trainers want you to hire them, but staff can help you 5 minutes at a time, even if working with a trainer isn't in your budget. Find a staff member who can help you each time you go to the gym! The gym is sort of an adult "jungle gym" where you can get hurt if you're not careful, so please allow people to help you if they approach you. And take advantage of any gym's assessment and comp training session, as it's an opportunity to be assessed and to learn what you need.

3. As a trainer, is there are common reason (or reasons) why people abandon their resolutions?

Probably because they set their goals too high too soon, or go too hard too fast. Of course, work and family demands can make it hard for people to stay committed and/or accountable. That's where a buddy or trainer can help. New habits can be hard to stick with, so other people and/or apps can help you stay on track. Reflect on the past to figure out where you may have "gone wrong," and determine what you can do differently this time to help you be more successful.

4. What do people who stick to their fitness goals have in common?

People who start a program and stick with it have figured out what works for them. Trial and error, perseverance, persistence, stubbornness...call it whatever you like...all of these behaviors or qualities can work in our favor if we allow them to.

5. Any myths you wish to dispel?

Myths or statements that have always bugged me relate to muscle vs fat tissue. 1) FACT: You cannot change muscle into fat. You can lose fat and gain muscle at the same time, but one does not magically turn into the other. The right exercise program, combined with proper nutrition, can help a person change their body composition...no matter their age. 2) FACT: Muscle does not weigh more than fat. More precisely, one pound of muscle takes up less space than one pound of fat. THAT is why the scale may say you haven't lost weight when your clothes are looser and you begin to look trimmer. Also, the scale is not the only way to measure progress.

6. Any other tricks or suggestions?

Dig deep to answer why you want to get in shape, get fit, lose weight, etc. Use your thoughts to help you stay motivated. Don't be too hard on yourself. You will sometimes miss a workout or eat too much....just get back on track ASAP. If you think you have an eating problem, see a therapist.

If you hate exercise, find a way to make it fun or tolerable. If you can afford it, hire a professional to help you get started. If you weigh yourself daily, which I don't necessarily recommend, compare your weight to the same day of the previous week, NOT the day before. Try to look at the big picture and remember the reason(s) WHY you're doing what you're doing. One "bad day" of eating or one missed workout will not ruin you.

1. In your opinion, what's the best way(s) for someone to get healthy and stick to a manageable eating plan?

Success and sustainability in achieving one's health goals starts with motivation and setting realistic expectations. Rather than focusing on weight loss, the most sustainable motivation often centers around what a person can measure daily in terms of energy, mood, cravings, sleep, and stress management. These changes provide a more immediate return on someone's investment in their health. A nutritional plan that is realistic in terms of logistics and one that manages hunger and cravings is another key ingredient to sustainability.

2. As a dietitian, is there are common reason (or reasons) why people abandon their resolutions?

Resolutions are often short-lived because they aren't rooted in long term progression. Resolutions have a tendency to just be something that we do at the beginning of the year for a "fresh start." So, having long term goals with a realistic plan and expectations can ensure more sustainable success.

3. What do people who stick to their weight loss and healthy food goals have in common?

They understand and are committed to making long-term lifestyle changes. They aren't just looking for a quick fix.

4. Any myths you wish to dispel?

That all carbs are bad and cause weight gain! There are numerous ways to qualify and quantify carbs strategically to achieve weight loss as well as other health and wellness goals.

5. Any other tricks or suggestions?

Yes, the recipe often comes down to hormone balance. Stress and blood sugar hormones are often pulling the strings on our tendency toward weight gain and how we feel physically and emotionally. All of these factors play a major role in our behavior and the food choices we make.

Editor's note: Some answers have beed edited for conciseness and clarity.

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Health, Fitness Resolutions: Experts Share How To Stick With Them - Rockville, MD Patch

ROCKFORD, Ill. (WIFR) -- It's time to start making your New Year's Resolutions. Local experts offer help for dieting and finances, two of the more common avenues for resolutions.

Dieticians say losing weight and eating healthy are two common resolutions, but sticking to both can be tough. Experts say making the goal of eating healthy is often too vague of a resolution, and you may need a more specific plan.

"A lot of times we create our goals, and they're very broad," says Mercyhealth dietician Dritka Otlmanns. "Instead of saying, 'I want to eat healthy' or 'I want to lose weight,' come up with more specifics to help hold you accountable and starting small and working your way up."

Otlmanns suggests starting small by adding in healthier options to at least one meal a day and working your up to make it easier to add those choices into your lifestyle.

Ringing in the New Year may encourage others to pursue financial resolutions. Northwest Bank offers advice to help you improve your financial standing in the coming year.

Assistant vice president and branch leader Jennifer Borg says it starts with creating a budget, calculating your net worth and re-evaluating your expenses. Once you do that, you can set specific financial goals and even prepare for the unexpected.

"Create an emergency fund, something that would be able to cover a sudden unexpected expenditure," says Borg. "A lot of people aren't prepared to cover even a $500 expense that comes up if they aren't ready for it."

Borg also recommends using the 50-30-20 rule when creating a budget. Put 50 percent of your income toward needs, 30 percent to wants and 20 percent to savings.

Read more:
Local experts offer advice for New Year's resolutions on diets, finances - WIFR

Keeping track of popular diet regimens can seem nearly as difficult as actually sticking to a new food plan. But a key theme for many diets is limiting the number of carbohydrates you eat.

Some diets, like the keto diet, are more extreme than others. If you're not a fan of cutting out nearly all carbs from your diet, then perhaps carb cycling is for you.

If you're considering carb cycling, here's what you should know first.

As the name suggests, carb cycling involves varying your intake of carbohydrates. The cycle itself varies it's often daily, with people switching between high- and low-carb days, but it can also be weekly or monthly.

For example, on a five-day carb cycling program, a person might eat around 100 to 125 grams of carbohydrates for three consecutive low-carb days, then consume 175 to 275 grams for two high-carb days, when they're more physically active.

For perspective, the FDA recommends that someone on a 2,000 calorie diet should consume about 300 grams of carbohydrates daily.

Carb cycling is based on research that links carb intake with athletic performance and muscle recovery. A 2010 study in the Journal of Sports Medicine found that the timing and amount of carbohydrates a person eats affects how their body breaks down carbs into glycogen, a key source of energy in the body.

Since more intense physical activity depletes glycogen faster, some research suggests that carb intake goals should be adjusted daily, based on the intensity of that day's workout.

That's why you may want to eat more carbs around periods of physical activity. But many factors influence those results, including the type of workout, a food's glycemic index, nutrition composition, and quantity.

Weight loss, naturally, is a big reason people decide to try carb cycling.

Those who want to cut back on carbs while still having the leeway to indulge sometimes might be attracted to the idea of carb cycling. The thinking is that their carb intake will "even out," says Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center.

Studies on the effects of carb cycling have mostly been theoretical, Weinandy says, since the concept is still relatively new. It might be that carb cycling can help with weight loss in the long run but even when people do lose weight cycling carbs, it's possible that simply reducing calorie intake is playing a role, too.

"Many people think going on one of these diets is going to be the magic bullet," Weinandy says. "Really what research has shown time and time again is that if you are reducing calories overall, you will lose weight."

On the other hand, Weinandy says some people do have an easier time losing weight on low-carb diets. "But it doesn't necessarily mean that it's the best or the healthiest approach for them," she adds.

Creating a diet that's low-carb and still healthy takes a lot of planning. So if you're curious about trying it, it's worth talking with a professional to see what the healthiest option is for you, since people's diet results can vary widely.

Weinandy says she sometimes hears from patients that in order to cut down on carbs, they've cut out eating fruit, which misses the point.

It's important to distinguish between complex carbs, like beans, lentils, and legumes as opposed to chips or cookies, which are certainly high in carbohydrates, but not likely to be recommended by dieticians.

Often, Weinandy says, the answer is more simple than overhauling your diet altogether. Think of your food choices as a lifestyle, rather than just as a means of changing your weight. Focusing on the quality of your entire diet instead of just carbs might end up yielding better, more lasting results.

One incredibly useful tool: Write down everything you eat. According to Weinandy, that's a research-supported way to get in touch with your habits, especially mindless snacking you might not even realize you're doing, and understand what foods (and restrictions) work best for your body.

Read more:
Everything you need to know about carb cycling - INSIDER

The first question I hear when I tell people Im vegan is usually why and, yes, the stereotype is true. I tell everyone. Sometimes without prompt.

Why did you switch? Was it for ethical reasons? Environmental? Health?

The second is usually how. How did you give up cheese? Chocolate? Dairy? Eggs?

Followed closely by the dreaded, So where do you get your protein?

What I tell them is usually a canned response I switched for the animals, was vegetarian for 10 years before that, and, yes, the change was difficult. Because it is.

But it doesnt have to be. After all, it is a New Year. A new decade. A new you. And a vegan, plant-based or vegetarian diet could fit somewhere in the mix. Yes, even in Spokane.

Aside from being the life of every party you attend, there are loads of reasons to take the plant-based plunge. In general, a plant-based diet is better for Mother Earth, better for your health and better for the pigs, cows and chickens who no longer have to die for our enjoyment.

Done correctly, plant-based diets can provide every bit of nutrition found in an omnivore diet with the added benefit of more fiber and less saturated fat, said Pablo Monsivais, an associate professor and food scientist at Washington State University.

The problem is and like any diet its easy to make all the wrong decisions. Namely, according to Monsivais, plant-based people are notorious for eating highly processed foods like cookies and potato chips and loads of carbohydrates through breads and pastas.

But plant-based diets also can fill that meat void with plenty of mock replacements, not to mention clever workarounds for things like butter, fish sauce, eggs and milk.

First and foremost, a well-planned vegan diet is overall good for your health, said Monsivais. Its abundant with vitamins B, C, folic acid and magnesium and low in cholesterol and saturated fats. The diet also can reduce the risk of type 2 diabetes, cardiovascular disease and hypertension.

Whats more, the diet is packed full of protein, some of them complete. A simple mix of grains and beans can offer most of the protein an adult needs or instead from a single source like quinoa.

If youre older than 20, unless youre an athlete or doing some sort of very physically demanding work where you have a lot of muscle repair required, protein is not an issue, Monsivais said. Most people consume far more protein than they need.

However, Mosivais recommends anyone making the switch do their homework. Balanced nutrition is obviously important. A multivitamin might be necessary, as its impossible to get vitamin B-12 through a plant-based diet.

Another major benefit is environmental and ethical impact. In fact, a new report compiled by a group of 30 scientists studying food policy published in the British medical journal the Lancet recommends widespread adoption of mostly vegan eating if were to feed the worlds population by 2050.

Additionally, the report says greenhouse gas production from livestock farms would be drastically reduced if the farmland were instead converted to growing fruits and vegetables.

And then of course theres the peace of mind: Nothing died or suffered for you to enjoy your food. That cant be quantified, but its effect is real.

the switch

Becoming a vegetarian is easy. What I usually tell people is just take any of the foods you would normally eat, remove the meat, and dig in. Seriously. It works for just about anything.

Tacos? Eat beans instead, or use a fake meal alternative. Cheeseburgers? Black bean patty or a Beyond or Impossible burger.

How about a turkey dinner? Well, theres a fake meat alternative for that, too. Macaroni and cheese? Just eat it. Its fine.

And snacking, frozen meals and restaurants are especially easy, too. Most everything can be made without meat, and most everything offers a meatless alternative.

Where it gets tricky is ease of use sans animal products entirely. Being vegan means reading every nutritional label and checking every restaurant menu before heading to the car.

Luckily, theres plenty of options, and theyre growing by the minute. Vegans can eat fast food like Taco Bell (the beans and rice are vegan, and you can order nearly anything without meat or cheese), junk food like potato chips, and theres a meat alternative burger at Burger King and Carls Jr.

Junk food aside, theres plenty of healthy ways to work around American cuisine and our love of animal products.

Need to make a hollandaise sauce? Use cashews and silken tofu. In the mood for chicken curry? Try cauliflower. Want to bake a cake? Emulate eggs with mashed bananas or coconut yogurt.

One of the best unintended consequences of going vegan is it forces you out of your comfort zone.

Ive cooked more now than I ever have before, and Ive tried new dishes semi-regularly.

I recommend buying a few cookbooks and diving in for my money, you cant go wrong with Americas Test Kitchens Vegan for Everybody and the verbally abusive but delicious Thug Kitchen.

I also recommend experimenting to see what works for your schedule and lifestyle. But do yourself a favor and steer clear of too much pasta and foods high in fiber, at least until your body has time to adjust.

And as for Spokanes vegan restaurant offerings, Rut and Cascadia Public House fill that American food niche.

For Thai, I tend to lean toward Bangkok Thai and Thai Bamboo for their Pad Thai (its made without fish sauce).

For sushi, the Wave downtown. And for Mexican, youd do yourself a favor by checking out the tofu tacos at El Que, a wonderful (literal) hole in the wall in Brownes Addition.

Theres also plenty of vegan-friendly grocery stores like My Fresh Basket, Huckleberries Natural Market and Natural Grocers, and stores like Safeway, Fred Meyer and Target are constantly expanding their plant-based offerings.

See? Now you, too, can join the cult. Just please bring a dish to the monthly potluck.

Originally posted here:
Powered by Plants: New Year, new you why not new plant-based diet? - The Spokesman-Review

CHAMPAIGN, IL-- OCS operators may want to spread the word that a new study in rats suggests that caffeine may offset some of the negative effects of an obesogenic diet by reducing the storage of lipids in fat cells and limiting weight gain and the production of triglycerides.

Rats that consumed the caffeine extracted from mate tea gained 16% less weight and accumulated 22% less body fat than rats that consumed decaffeinated mate tea, scientists at the University of Illinois found in a new study. Click here to read more.

The effects were similar with synthetic caffeine and that extracted from coffee.

Mate tea is an herbal beverage rich in phytochemicals, flavonoids and amino acids thats consumed as a stimulant by people in southeastern Latin American countries. The amount of caffeine per serving in mate tea ranges from 65 to 130 milligrams, compared with 30 to 300 milligrams of caffeine in a cup of brewed coffee, according to the study.

For four weeks, the rats in the study ate a diet that contained 40% fat, 45% carbohydrate and 15% protein. They also ingested one of the forms of caffeine in an amount equivalent to that of a human who drinks four cups of coffee daily.

At the end of the four-week period, the percentage of lean body mass in the various groups of rats differed significantly. The rats that ingested caffeine from mate tea, coffee or synthetic sources accumulated less body fat than rats in the other groups.

The study, published recently in the Journal of Functional Foods, adds to a growing body of research that suggests mate tea may help fight obesity in addition to providing other beneficial health effects associated with the phenolic compounds, vitamins and flavonoids it contains.

Considering the findings, mate tea and caffeine can be considered anti-obesity agents, said Elvira Gonzalez de Mejia, a co-author of the study and director of the division of nutritional sciences at the University of Illinois. The results of this research could be scaled to humans to understand the roles of mate tea and caffeine as potential strategies to prevent overweight and obesity, as well as the subsequent metabolic disorders associated with these conditions.

In the rats, the accumulation of lipids in the adipocytes was significantly associated with greater body weight gain and increased body fat, according to the study.

To determine the mechanism of action, the scientists performed cell culture studies in which they

The consumption of caffeine from mate or from other sources alleviated the negative impact of a high-fat, high-sucrose diet on body composition due to the modulation of certain lipogenic enzymes in both adipose tissue and the liver, de Mejia said.

The work was funded by the University of Illinois Division of Nutritional Sciences.

TO YOUR HEALTH: In a study of rats, University of Illinois scientists found that caffeine limited weight gain and cholesterol production, despite a diet that was high in fat and sugar. Co-authors of the study included, from left, nutritional sciences professor Manabu T. Nakamura; Elvira Gonzalez de Mejia, director of the Division of Nutritional Sciences; and animal sciences professor Jan E. Novakofski.

Link:
Study: Caffeine May Offset Some Health Risks Of Diets High In Fat, Sugar | Articles - Vending Times

April Courville, Local Scene Published 10:18 a.m. CT Dec. 31, 2019

Unprocessed fruits and vegetables are helpful in supporting the body's natural ability to filter and expel harmful substances.(Photo: FILE PHOTO)

Starting the year off with a fresh start often includes a health detox. But do detoxes really work? There is conflicting information on what does and doesnt work when it comes to ridding our bodies of toxins. Certified personal trainer and fitness industry veteran Tiffany Saltzman weighs in on what works, what doesnt and how to change your lifestyle to prevent needing a detox in the first place.

According to Saltzman, the ideal lifestyle choice would mean we never have to detox. With a masters degree in exercise science and more than 12 years in the fitness industry, Saltzman takes a holistic approach to wellness.

I think the biggest mistake when it comes to detoxing is when people view it as a diet plan or nutrition routine, she says. A detox plan should not replace sound nutrition practice. Ideally, your nutrition practice should be one that you don't need to detox from.

She notes that detoxing isnt as important, but being free of toxins from a clean diet is.

But we all overindulge from time to time, especially during the holidays and Saltzman notes that using a cleanse or detox method every now and then can help us feel better quicker and get us back on track to a healthy lifestyle. She does not recommend we use it as part of a diet or crutch to support imbalance. Meaning, dont drink an entire bottle of wine thinking you can clean up the mess with a magic detox pill.

So how do we get back on track and start 2020 off on the right foot?

There are supplements and certain foods that will promote faster detoxification, but the first and most important step is removing the things that are considered toxins, says Saltzman. That means cutting out alcohol, sugar, preservatives and fried foods.

Staying hydrated is the basis for all other healthy habits.(Photo: File)

The next step is really just flooding your body with wholesome foods that will level out your blood sugar, decrease inflammation and move these toxic, inflammatory foods out quicker. She recommends introducing foods high in fiber such as raw fruits and vegetables, foods that are high in chlorophyll like your leafy greens and foods such as ginger, garlicand cayenne pepper. These foods are considered thermogenic in nature, meaning they have heating properties. Of course, clean, filtered water can also help support detoxification.

Stores are filled with products that claim to detox our system but not all are effective. Saltzman warns to steer clear of quick fixes.

There are plenty of products that are marketed as detox products or even weight loss products that will flatten out your belly and make you feel less bloated but thats only for a day or so. They dont actually do anything for your healthlong term, she says.

It all depends on the person as well.

It will be different based on what the person is trying to get out of a detox. Its important to be clear on what your goal is.

So where is a good place to start? No matter the goal, she recommends having an action plan with clear steps.

Sticking with clean, wholesome foods that you can prepare yourself, rather than supplements or quick fix products are best.

Other tips on getting started include:

Hydration: Take small steps to ensure you are drinking enough water for your size.

Movement: Move your body enough to break a sweat and create muscle soreness.

Clean food: Eat raw, real foods and stay away from packaged foods.

Tiffany Saltzman is a personal trainer, meal prep expert and blogger. Find more on how to address overall wellness and meal planning at journeytothebestlife.com/

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How to develop healthy habits in 2020 - Daily Advertiser