I recently surveyed some of my readers on what they would like me to write about in 2020, and one of the responses was, If you could give everyone no matter our body shape or current health three pieces of nutrition advice, what would those things be and why? Excellent question!

I could trot out the typical Eat more vegetables, eat fewer highly processed foods, and get enough protein response, but I wont, even though those are solid nuggets of advice and ones Ive previously given. Instead, Im offering some big-picture advice for the New Year that I hope will help make you more confident eaters.

1. Theres more than one way to eat for health. Dont believe anyone who tells you that there is only one right diet especially if they use the language like the secret they dont want you to know. First, if the secret advice was actually valuable, it wouldnt be a secret. Second, nutrition research demonstrates that there are a number of nutritious ways to eat that can support good health and reduce risk of chronic disease. Third, look around you. If you discovered the eating habits of everyone around you who is currently healthy with low disease risk, I guarantee you would get a mix of answers. Some would eat vegan or vegetarian, while others would include meat in their meals. Some would eat low-fat, while others would eat low-carb. Some would say something like I dont know everything in moderation? And honestly, some healthy people dont even have a healthy diet because, like it or not, they won the genetic lottery.

2. Food isnt the monster under the bed. I have an entire article planned on food fears, but for now, suffice it to say that food has nourished and sustained you for your entire life thus far its not out to kill you. There are no foods or food groups that will destroy health in the context of a balanced diet (anything could be harmful in severe excess, even water). Wheat, meat, eggs, dairy, nightshade vegetables, fruit, nonorganic produce none of these are the dietary devils they are often made out to be. It should go without saying that if you have a food allergy or intolerance (hopefully diagnosed by a medical professional please dont self-diagnose), then you need to avoid that specific food.

3. If the way you eat makes you unhappy, its not the right way for you. Unhappiness cuts a few ways. For example, if following the healthiest diet in the world makes it impossible to socialize with friends over food because theres nothing you can eat, and requires you to cook everything from scratch even though it stresses you out, then thats not the right diet for you. Conversely, if the way you eat leaves you perpetually hungry, tired and cranky, or perhaps overfull, lethargic and uncomfortable, those are clues that something needs to change. Feeling like you would kill for a cracker or might fall into a food coma promotes neither health nor happiness.

A final bit of advice that relates to all of the above: Please stop looking for silver bullets. They dont exist. Health is so multifaceted that it would be impossible for any one food, one supplement or one diet to have an impact that even resembles magical status. Small steps, taken consistently and turned into healthy habits, are what make a difference. Not dramatic, and certainly not sexy but true. Happy New Year!

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New year, new diet? Not so fast. Instead, heed this big-picture eating advice for 2020. - Seattle Times

This is the season when holiday festivities and diet talk are in full swing.

Just skip lunch so you can indulge tonight.

Ill burn 500 calories at the gym to earn my food.

Im bringing the gluten-free, dairy-free, refined-sugar-free cheesecake ... despite having no medical reason to and, if were honest, you really prefer the real thing.

And the most common diet talk: Oh, screw it, Im going to eat whatever I want. Ive already lost control over my holiday eating. Ill just be good on Whole 30, Paleo, Keto (whatever) beginning next week.

The language we use transitions from indulging in December to restricting in January.

Even though weve heard that diets dont work, we continue to pursue them year after year.

Why? Because diets do work, just not long term.

We continue to be enticed by diet culture promises because most of us do lose weight, experience health improvements and feel better on a diet, albeit, more often than not, temporarily.

Thus, for many of us, dieting could be part of the health epidemic problem instead of the solution.

This obsession with thinness is driving us crazy, said Glenn Mackintosh, principle psychologist at Weight Management Psychology. And the only tangible result most of us see from endlessly battling our bodies is the number on the scales rising over time. Even the few who achieve the ideal arent immune to the madness and live in fear of weight gain.

And dont be fooled into thinking your next food plan or watching what you eat in the name of health isnt just a diet in disguise. To diet, according to the Oxford Dictionary, is to restrict oneself to small amounts or special kinds of food in order to lose weight.

As we start a new decade, give yourself a long-lasting gift: a way out of diet culture and its defining, controlling characteristics of willpower and restriction. Reliance on these strategies is why diets dont really work.

Willpower is not the problem

Do you rely on willpower to be good and avoid the refined sugar dessert but end up sneaking back into the kitchen for a slice?

Do you opt for a healthified version of dessert but find yourself full but still dissatisfied?

Or do you white-knuckle it to avoid carbohydrates all day and then crave them and feel out of control to the point where you overeat them at night?

Resisting your favorite foods lasts only so long. Why?

First, its not because you are a willpower weakling.

We dont have an endless supply of willpower, defined as restraint or self-control. Its limited. We start with a full tank of willpower in the morning and then use it up throughout the day making decisions and choices. Notice when we usually give in: later in the afternoon and evening, or on the weekends after a week of being good.

And what are you using willpower for? To restrict forbidden foods.

Nothing amplifies a craving like restriction.

Its human nature to want something even more when were told we cant have it, said Barbara J. Rolls, Guthrie chair of nutrition at Pennsylvania State University, in a 2018 article in Shape magazine.

It feels like self-punishment. Restriction just says No, you cant have it, or just one.

Perhaps you label yourself addicted to sugar but wonder why the plate of holiday cookies on the kitchen counter just isnt a big deal for your husband?

He eats some. And moves on. It seems unfair.

Little evidence is found to support sugar addiction in humans, researchers Westwater, Fletcher and Ziauddeens found in their study Sugar Addiction: The State of the Science. It appears that the bingeing, the addictive-like behavior, occurred due to intermittent access to sugar.

Restriction breeds obsession

Still not convinced that restriction isnt the way to wellness?

Conducted by the Laboratory of Physiological Hygiene at the University of Minnesota, the study illuminated the problem with restrictive eating.

Researchers selected 36 men who were deemed in good physical and mental health for a nearly yearlong study that was broken into four parts. The first three months the men were fed a normal diet of 3,200 calories, and the next six months they were fed a semistarvation diet of 1,570 calories; During the next three months, the rehabilitation phase, the men were fed between 2,000 and 3,200 calories, and in the last eight weeks they were given unrestricted access to food.

What did the researchers learn by measuring the physiological and psychological changes?

Mainly, the men became obsessed with food.

They fantasized about food and read cookbooks and looked up recipes. Their lives became food-centered. They reported feeling depressed, fatigued, irritable and apathetic on a 1,500-calorie diet. A few men sneaked food and were removed from the study ... because they failed.

Its how we feel and act after a few weeks on a diet, yet we still engage in restrictive eating 75 years later.

Upon Googling 1,500 calorie diets, I found a list of current nutritionist-designed programs touting the benefit of such a program, though we know that semi-starvation the class which this was labeled in the study doesnt work.

Food deprivation, no matter how diet culture labels it, is distressing. Period.

So when your friends, family members and social media influencers engage in diet talk, trying to convince you to jump on the latest healthy eating plan, my No. 1 tip is: Dont.

Tanya Mark is a mind-body nutritionist and body image movement global ambassador. Contact her via tanya@tanyamark.com; follow her on Facebook.com @TanyaMarkMindBodyNutrition or Instagram at @TanyaMark.

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Try this New Year's resolution: ditch the diet - Jackson Hole News&Guide

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Festive Foods That Won't Break Your Holiday Diet - E! Online

Highlights

There are many foods in our diet that we consider as staple and consume them more often than we realise. Bread, soft drink, biscuit - convenient foods like these form a part of our everyday ritual. They seem to be completely harmless when we eat them in oblivion; but the fact is that many of such foods are not really good for our health. Fraught with improper nutrition from sugar, refined foods, saturated fats, preservatives, food additives etc; these so called 'everyday foods' may not be actually good for everyday consumption. But, how do we live without these foods that were not an occasional binge and have always been an intrinsic part of our diet?

Thankfully, many of these foods can be easily made at home with healthy substitutes. Yes, if we really look around, we can find genius alternatives to make the foods that we love in a healthier way. Here are some ideas to get you started.

(Also Read:5 Healthy Alternatives For Candies That Your Kids Will Love)

Brown bread can be used toreplace white bread.

If you are used to start your mornings with a hearty sandwich, we won't ask you to give up on your habit. Just discard white bread made of refined flour and opt for healthier versions of bread like whole-wheat bread or multi-grain bread. You can use healthy flours to make other foods like pancakes and desserts.

Milk creamer is a favourite with coffee lovers who like their drink creamy. They can opt for coconut milk, vanilla extract and maple syrup instead. And, if you can't do without carbonated drinks for that much-needed energy boost, try to drink green tea, kombucha or lemon tea instead. Homemade granola bars made with oats, nuts, seeds and dried fruits, are an excellent substitute for store-bought biscuits.

There are many other ways you can eliminate unhealthy foods from your everyday diet and replace them with healthier options.

About Neha GroverLove for reading roused her writing instincts. Neha is guilty of having a deep-set fixation with anything caffeinated. When she is not pouring out her nest of thoughts onto the screen, you can see her reading while sipping on coffee.

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Healthy Diet: 7 Healthy Alternatives For Everyday Foods And Drinks That May Be Harmful - NDTV Food

The Buff Dudes brothers Brandon and Hudson White regularly tackle the toughest diets and workouts on their YouTube channel. Recently they took on the vegan diet, and now they've decided to do the complete opposite by tackling the carnivore diet.

If you're unfamiliar with the diet, it's basically as it sounds. No potatoes. No vegetables. No nuts. No 3 a.m. tacos unless they're made with meat tortillas.

The brothers hit up Costco to buy meat in bulk. Hudson explains he normally eats a lot of chicken but opted for meat with more fat, like salmon and rib eye, to account for the lack of carbohydrates in his diet.

During the first week, Hudson enjoys this new style of eating for its simplicity. He consumes two hard boiled eggs before the gym, then bacon and eggs after working out. Lunch is ground beef and dinner is a rib eye steak.

However, he soon gets tired of eating meat all the time and eventually drops ground beef from his diet.

"I burp ground beef. I dream about ground beef. I'm over it," he says.

But he does enjoy the diet for its ease. "It's kind of a meal prepper's dream," he says. "You just eat the same thing day in and day out." At one point, Hudson celebrates his birthday and is surprised with a meat cake.

Brandon, on the other hand, doesn't feel so great on this all-meat plan.

"I'm feeling pretty exhausted at night," he says.

In addition to the fatigue, eating large amounts of meat has left Brandon constipated. And when he does finally use the restroom, the results are less than stellar.

"The consistency is really....not good," he says.

However, the Buff brothers agree on one point: the carnivore diet helps with weight loss. At the beginning of the experiment, Brandon weighed 225. A month of eating all-meat helped him lose 12 pounds. Hudson lost roughly six pounds in the same time period.

Of course, there are other ways to lose way that don't involve giving up, well, everything.

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What Happened When Two Bodybuilders Tried the Carnivore Diet for 1 Month - Men's Health

The cardiac diet is the best medicine for fighting heart disease. Learn what to eat, benefits, and tips to stick with the diet here.

Every year, over 600,000 people in the United States die from heart disease.

One of the major contributors to heart disease is poor diet. Diet and exercise are key to preventing heart disease and helping to manage it.

The term cardiac diet is used to denote a heart-healthy approach to eating. It involves controlling what types of foods you consume and limiting others. Avoiding most alcohol is also part of a cardiac diet.

Salt is one of the leading causes of high blood pressure. Limiting your salt intake will help to lower your blood pressure and prevent fluid retention.

Be careful when purchasing low sodium foods. Some products are labeled as no salt added but can still have considerable amounts of sodium. Youll want to pay careful attention to nutritional labels.

Cutting salt out of your diet is not always necessary. The key is to limit the quantity ingested to manage your cardiac health better.

Diabetes is a major cause of heart disease. Lowering the amount of sugar you ingest will help to avoid Type 2 diabetes. Sugar can cause many negative impacts on your health.

Drinks with a lot of sugar can raise blood pressure. Sugary foods also take the place of healthier options and represent what dieticians call empty calories.

Cutting down on your sugar intake is critical to a healthy cardiac diet and a healthy body. Replace soda and energy drinks with water.

When we eat saturated fat, it can clog our blood vessels. This can create blockages that lead to a heart attack. The only way to treat a blockage is with a surgical procedure.

Baked foods and fried foods are all high in saturated fats.

Our bodies crave saturated fat foods because weve evolved for survival situations. For modern people, there is no reason to consume large amounts of fat.

While meat is good for you, the problem is that most people eat way too much of it. Having red meat with every meal is not recommended. Red meat and pork are full of saturated fat and cholesterol.

Digesting red meat can produce harmful chemicals linked to heart disease. It is important to have days without meat in your meal if you want your cardiac diet to work.

Try substituting red meat for more chicken and fish. Another great type of meat for cardiac diets is the rabbit. Rabbit meat is incredibly lean and has very little cholesterol.

You dont have to be a vegetarian or vegan to be on a cardiac diet. You should always eat more vegetables than meat.

Some vegetables are more heart-healthy than others. For a cardiac diet, its important to place a focus on these heart-healthy vegetables.

The preparation of vegetables is also important. Much of the health benefit is lost once you fry a vegetable. Potatoes are a heart-healthy food, but preparing them with butter and salt negates their benefit.

Try to steam your vegetables and avoid salty and fatty dressings. Salad dressing, butter, and most condiments are bad for your cardiac diet.

A majority of adults dont eat enough fruit. While fruit should be consumed in moderation, it offers you a delicious way of eating healthy. The fructose in fruit is less harmful than processed sugar.

Fruit can help prevent diet fatigue. Having healthy food that tastes good is essential to staying on your diet. You can try to eat too healthy and ruin your diet because of how difficult it is to follow.

Let fruit be a healthy snack and a way to get around that sweet tooth. Instead of grabbing a doughnut, try an apple instead. Switch out sweet, baked treats for fruit and youll shed calories fast.

Whole grains have been proven to be healthy for you. Whole grains found in certain wheat breads and pastas can be a fantastic addition to your cardiac diet. Eat them in moderation.

The types of whole grains foods you should consider wont have a lot of salt or fat in them. This allows for the benefits of whole grains without adding negative elements to it.

Your doctor may prescribe you medication to help make your diet more effective. One of the most common types of medication used for cardiac diets is cholesterol medicine.

Another potential medication to help you is Jardiance. Consult with your physician about medication options.

Increasing your physical activity is essential to heart health. Even if you eat all the right things, you still need to be physically active.

That doesnt mean you have to go overboard with intense workout sessions. Moderate, consistent activity that increases your heart rate and burns calories is the best. Light cardio workouts are a great place to start.

Having a proper cardiac diet involves lifestyle changes. Some changes can be difficult. Exercising both build a healthy heart and helps to increase energy levels.

When you make the choice for your health and future to eat healthily, do it responsibly. Having great intentions when you begin your journey doesnt mean youll succeed.

Make food choices that you can live with. If youre miserable while following your cardiac diet, its far more likely youll fail.

Its not easy to eat healthy all the time. You may have to try new foods and methods of cooking that you arent used to. You may also find that your tastes change as you stick with your cardiac diet.

The price of not eating healthy often results in early death. One in four deaths in the United States is caused by heart disease. Dont be a statistic. Diet, exercise, and medication can all help you.

If you found this guide helpful, please take a moment to browse the site for other insightful reads.

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The Cardiac Diet Explained: Guidelines, Benefits, and Tips - Baltimore Post-Examiner

Although the holidays are times of reunions and celebration, much of the time we spend with family were focusing on our hopes for the future and our health. Plenty of our New Years resolutions revolve around getting in shape, especially since we tend to spend our holidays pigging out and sleeping in. While it makes sense, in theory, to enjoy your holidays now and worry about your health later, plenty of studies show that January diets rarely work.

While its never a bad time to focus on your health and to challenge yourself with something new, its important to keep your expectations in check, especially since diets are already pretty stressful without accounting for cultural pressure and the hangover from the holidays.

Here are 4 reasons why starting your health resolutions in January might end up backfiring.

Photo by Rima Kruciene via Unsplash

In the simplest of ways, when trying out a January diet, the numbers are stacked against you. Different studies show that most quit their January diets early on. Data also shows that these resolutions cause lots of harm to peoples mental state. They also drain large amounts of your money.

RELATED: Why Dry January Is Dumb And What You Should Do Instead

The vast amounts of money spent on diet clubs, special foods, and over-the-counter remedies, estimated to be on the order of $30 billion to $50 billion yearly, is wasted, explains Dr. Marcia Angell in the New England Journal of Medicine.

A lot of people who start to diet in January do so out of guilt over holiday eating or because everyone else is doing it. These motivations arent usually enough to get people to stick to their diets, at least over long periods of time.

RELATED: 5 Simple Habits That Can Help You Live Longer

The problem with this lies in the concept of intrinsic versus extrinsic motivation. With intrinsic motivation, we are driven to achieve our goals because they reflect our most personal values, our truest aspirations and our most authentic selves. Extrinsic motivation means we base our goals on what other people think we are supposed to achieve, said OPTAVIAs behavioral manager on an interview with the Huffington Post.

Photo by Chelsea shapouri via Unsplash

Weve all experienced this to one degree or another, especially in January. We hope that the new year will reboot our systems and instantly make us a healthier and more goal oriented person, only to be disappointed when we realize that were still the same person and that achieving these goals is hard. Instead of quitting when things get challenging or when you fail to meet your goals, take things one day at a time.

If youre a person who thrives on stress, this might not apply to you. But if crowds and the knowledge that everyone you know and their mother is on a diet stresses you out, January is not the appropriate time for you to start a diet. This month tends to be one where gyms and classes are full and where trainers are super busy.

Link:
4 Reasons Not To Start A Diet In January - The Fresh Toast

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Meghan Markle received the title "Her Royal Highness The Duchess of Sussex" when she married Prince Harry in May of 2018. But before she married into Britain's royal family, she was an actress on the hit show Suits, and ran her own lifestyle site called The Tig. Meghan has always been passionate about health, exercise, food, travel and the latest trends in all of it. And she's dropped her tips through the years on how she stays zen and balanced. Here are 40 pieces of her best health advice.

1Be chill about aging.

"As Im getting older, my approach to aging is quite different," she told Best Health in 2016. "I make sure that I take care of my skin and body, especially with the work hours I have. And I dont just take care of myself for aesthetic reasons but because how I feel is dictated by what Im eating, how much rest Im getting, and how much water Im drinking. If I dont have time for a long workout, Ill grab my dog and go for a quick run. Being active is my own moving meditation."

2Make fitness a priority.

"Meghan Markle's fitness definitely takes priority; shes very focused on her health," Meghan's trainer, Craig McNamee, CSCS, founder of Catalyst Health in Toronto, Canada, told WomensHealthMag.com in 2018. "When she gets to the gym, theres no real complaining. She gets down to business right away and really enjoys it." (Another reason the royal is #goals.)

3Try running.

"Meghan is an avid runner, so she already did a lot of treadmill work on her own," McNamee explained to WomensHealthMag.com in 2018. "Wed look at what her run frequency was like that week" and build workouts around that.

4Take your skincare seriously.

In an interview with Allure in 2017, Meghan revealed her tried and true exfoliator. "I really love the Tatcha Rice Enzyme Powder," she said. "It just sort of foams on your face and gives you a really subtle exfoliation." In addition to exfoliation, Meghan also mentioned being a fan of Jan Marini skincare products. "I've been using their serum lately," she said. "It's a nice glycolic one that makes your skin really glow-y."

5Enjoy motherhood.

She previously said about parenthood, "Its magic. Its pretty amazing. And here I have the two best guys in the world, so Im really happy."

6Be realistic about social media.

"You see photos on social media and you dont know whether shes born with it or maybe its a filter. Your judgement of your sense of self-worth becomes really skewed when its all based on likes, Meghan said on her trip with Prince Harry to New Zealand in October 2018.

7Focus on your posture.

"Generally speaking, we had a full-body approach," her trainer McNamee told WomensHealthMag.com in 2018. "And since Meghan was onscreen, we really focused on posture." To do so, he always included posterior chain (glutes, back, hamstrings) exercises, in addition to plenty of core (abs, back, obliques, pelvic floor) work.

8Pick up strength training.

Meghan is also into circuit-based strength training. When she was still filming Suits in Toronto, she and her trainer McNamee met up three to four days a week, for 45-minute training sessions. "For Meghan, we tried to schedule these workouts early in the day, to make it a priority," he told WomensHealthMag.com in 2018. McNamee took a high-rep (20 to 25), low-weight strategy for Meghan's fitness routinerather than heavy lifting.

9Stay close with your mom.

Meghan and her mom, Doria Ragland, have an incredible bond. According to Oprah, Doria also loves yoga (and is currently a yoga teacher).

10Make time to stretch.

"Yoga is my thing, she confirmed to Canadian magazine Best Health. I was very resistant as a kid, but she [mom Doria] said, Flower [her nickname for Meghan], you will find your practice just give it time. In college, I started doing it more regularly," she added.

11Find makeup and skincare that works for you.

Meghan shared with Allure in 2017 about her makeup routine. "I don't wear foundation in real life. My routine is very simpleI call it the five-minute face. It's just Touche clat, curled lashes, mascara, Chap Stick, and a little bit of blush. That is my favorite kind of look. If I'm going to amp it up for night, then I use M.A.C. Teddy eyeliner, which is a really beautiful brown that has some gold in it."

12Drink your greens.

"It's easy to fall into the trap of rushing for a coffee when you hit that 4 p.m. slump," she told Today. "But if I blend some apple, kale, spinach, lemon, and ginger in my Vitamix in the morning and bring it to work, I always find that sipping on that is a much better boost than a cup of espresso."

13Keep working on self-acceptance.

"My 20s were brutala constant battle with myself, judging my weight, my style, my desire to be as cool/as hip/as smart/as 'whatever' as everyone else. My teens were even worsegrappling with how to fit in, and what that even meant," Meghan wrote in a blog post on her 33rd birthday on her old website The Tig in August 2014, accodring to Marie Claire. "[I]t takes time. To be happy. To figure out how to be kind to yourself. To not just choose that happiness, but to feel it."

14Use resistance bands.

Meghan's trainer McNamee told WomensHealthMag.com in 2018 that she particularly loves doing lower-body exercises using a mini bandwhich can conveniently be used just about anywhere.

15Be a supportive friend.

This past summer, Meghan flew from England to the United States in order to support her close friend Serena Williams as she competed in the US Open final. Best. Friend. Ever.

16Learn to enjoy cooking.

"I grew up on the set of a TV show called Married with Children, where my dad was the lighting director," she told Best Health in 2016. "Because of the content of the show, my dad would have me help in craft services, which is where they make all the food and nibblesthats where I started to learn about garnishing and plating. After being there every day after school for 10 years and seeing the appreciation of food, I started to learn the association between food and happiness and being able to entertainI think thats where the seed was planted."

17Challenge yourself in your workouts.

"Wed take into account any yoga postures she was trying to improve, and focus our efforts in those areas," Meghan's trainer McNamee told WomensHealthMag.com in 2018. In other words, if Meghan was dead-set on mastering a headstand, McNamee would include some more core exercises in her fitness routine.

18Find a nutrition plan that works for you.

Meghan revealed to The Chalkboard in 2015 that her daily breakfast at the time consisted of a Clean Cleanse vanilla shake with blueberries or an acai bowl with fresh berries and Manuka honey. She also shared the recipe for her favorite smoothie, which also uses Clean Cleanse vanilla powder.

The Clean Cleanse powder is part of the Clean Program, a 21-day nutritional cleanse that, according to the program's website, can boost your skin, sleep, digestion, energy, weight loss, and mental clarity.

19Block out gossip.

Meghan has previously said she doesn't read anything in the press, and that she and Harry make any effort to drown out noise when it comes to their relationship.

"It has its challenges, and it comes in wavessome days it can feel more challenging than others. And right out of the gate it was surprising the way things changed. But I still have this support system all around me, and, of course, my boyfriend's support. I don't read any press. I haven't even read press for Suits. The people who are close to me anchor me in knowing who I am. The rest is noise. Of course it's disheartening. It's a shame that that is the climate in this world, to focus that much on that, to be discriminatory in that sense. I think, you know, at the end of the day, I'm really just proud of who I am and where I've come from and we have never put any focus on that. We've just focused on who we are as a couple. And so when you take all those extra layers away and all of that noise, I think it makes it really easy to just enjoy being together."

20Volunteer your time to a cause you care about.

This year, it was revelaed that Meghan regularly volunteered at a soup kitchen in Toronto when she was working on Suits.

"Meghan Markle was an active supporter and volunteer of St. Felix Centre during her time living in the city while working on Suits. She volunteered on a regular basis in our kitchen as part of our Community Meals Program. The duchess also donated food from the set of Suits, and on one Thanksgiving she brought in all the food, turkeys and the fixings for over 100 people."

21Experiment with different eating styles.

She told Best Health in an interview in 2016: "I try to eat vegan during the week and then have a little bit more flexibility with what I dig into on the weekends."

22Check out new fitness studios.

In Meghan's guest editor's letter in Vogue, she mentioned an affinity for London-based fitness studio Heartcore's Ritual class. "Heartcore's new Ritual class is a high-energy, cardio-based mat workout incorporating elements of yoga, Pilates and barre," the description in Vogue reads.

23Embrace your favorite food.

In an interview Meghan did with former First Lady Michelle Obama for British Vogues September issue (which Meghan guest-edited, btw), Meghan revealed she loves tacos.

"So, over a casual lunch of chicken tacos and my ever-burgeoning bump, I asked Michelle if she would help me with this secret project," the Duchess wrote.

24Be independent, even when you're in a relationship.

I can tell you that at the end of the day I think its really simple, she told Vanity Fair of her relationship with Prince Harry. Were two people who are really happy and in love. We were very quietly dating for about six months before it became news, and I was working during that whole time, and the only thing that changed was peoples perception. Nothing about me changed. Im still the same person that I am, and Ive never defined myself by my relationship.

25Make food a family affair.

"I am a big fan of Sunday suppers. Whether we're eating lamb tagine, pot roast or a hearty soup, the idea of gathering for a hearty meal with friends and family on a Sunday makes me feel comforted," she told Today. "I enjoy making slow-cooked food on Sundays, like Filipino-style chicken adobo. It's so easycombine garlic, soy (or Bragg Liquid Aminos), vinegar, maybe some lemon and let the chicken swim in that sauce until it falls off the bone in a Crock Pot."

26Speak about your passions.

Meghan said during a panel discussion on International Women's Day in 2019, Your confidence comes in knowing that a woman by your side, not behind you, is actually something you shouldn't be threatened about but, opposed to that, you should feel really empowered in having that additional support that this is really about us working together."

27Find a creative outlet, like writing.

Before becoming royal, Meghan ran a lifestyle site called The Tig. She shared with Allure in 2017, "The Tig has been sort of swirling in my mind for years as something I wanted to do. My mom was a travel agent, so off-the-beaten-path travel has always been a big part of my life. And growing up in California, farm-to-table dining was something that I experienced. I'm the person friends come to when they want to find the perfect restaurant or boutique hotel on the outskirts of Paris. As opposed to scouring the Internet for a travel guide, wouldn't you rather ask the people who are really cool who go there? That's what I do. So I wanted to get all of that and put it together on one site."

28Always have healthy snacks on hand.

She previously told Good Housekeeping what snacks she likes: "Hummus, carrotsbecause I love them and so does my dog, Bogart, strangelya green juice, almond milk, for sure, and a chia seed pudding I make every single week. So easy, so good. I really love to cook."

29Value your education.

According to Glamour UK, while speaking to students and staff at the University of the South Pacific in Suva, Fiji, the Duchess of Sussex talked about the value of education and the cost of university.

As a university graduate, I know the personal feeling of pride and excitement that comes with attending university, she began. From the moment you receive your acceptance letter to the exams you spend countless late nights studying for, the lifelong friendships you make with your fellow alumni to the moment that you receive your diploma, the journey of higher education is an incredible, impactful and pivotal one. I am also fully aware of the challenges of being able to afford this level of schooling for many people around the world, myself included. Getting honest about the difficulties of paying for life as a student, she said, It was through scholarships, financial aid programs and work-study where my earnings from a job on campus went directly towards my tuitionthat I was able to attend university. And, without question, it was worth every effort.

30Start your day with hot water and lemon.

Meghan shared with Delish in 2018 that when she shot Suits, she'd have hot water with lemon right when she woke up, then eat steel-cut oats with bananas and agave syrup for breakfast.

31Spend time with furry friends.

The Duchess of Sussex had two dogs when she was living in Toronto at the time she met Prince Harryrescues named Guy and Bogart. According to Vanity Fair, Guy made the move with Meghan to London when she and Harry began seriously dating, and Bogart remained behind in Toronto with friends of Meghan's.

32Let yourself indulge.

Meghan shared with Delish in 2018, "I'm always hoping I'm having lunch with people, so we can share fries. It's its own food group for me."

33Practice moderation.

According to Harper's Bazaar, Meghan named her now-defunct lifestyle blog The Tig after her favorite brand of red wine, Tignanello. "God, do I love wine; a beautiful full red or a crisp white. But if its cocktails, I love a spicy tequila cocktail, negroni, or good scotchneat," she said. "Do the things you enjoy within reason," she says. "Know your body and what works for you and youll be fine."

34Define yourself how you want to.

"You don't have to play dress up to be a feminist. You are a feminist exactly the way you are. You can be a woman who wants to look good and still stand up for the equality of women. There's no uniform for feminism; you are a feminist exactly the way you are," she told Create & Cultivate in 2017.

35Practice meditation.

According to Bustle via Meghan Markles former blog, The Tig, she practiced Vedic meditation. Vedic meditation comes from the Veda, which is the ancient Indian system of knowledge from which yoga, meditation, and Ayurvedic medicine all stem, according to the New York Meditation Center.

36Mix veggies into your favorite dishes.

Meghan told Delish in 2018 that a friend convinced her to slow-cook zucchini for four to five hours, until it breaks down into a "filthy, sexy mush" to toss with pasta. "The sauce gets so creamy, you'd swear there's tons of butter and oil in it, but it's just zucchini, water and a little bouillon," Meghan said.

37Take breaks from your daily routine.

Meghan told Delish in 2018, "When I'm traveling, I won't miss an opportunity to try great pasta. I come back from vacation every year with a food baby, and I've named her Comida. I get to the set and I'm like, 'Hey, Comida's here, and she's kicking.'"

38Work on being kind to yourself.

"We just need to be kinder to ourselves. If we treated ourselves the way we treated our best friend, can you imagine how much better off we would be?" she said. "Try to find a space inside of you that reminds yourself that yes, you can have questions and self doubt, that's going to come up, that's human. But at the end of the day, you are enough exactly as you are."

39Try Megaformer workouts.

In an interview with Harper's Bazaar, Markle shared her love for the Megaformer, a machine created by workout guru Sebastien Lagree, founder of the Lagree Method. "[It] is hands-down the best thing you could do for your body," Markle said. "Your body changes immediately. Give it two classes, and you will see a difference."

40Carry tea tree oil.

She told Allure in 2017, "The one thing that I cannot live without when I'm traveling is a small container of tea tree oil. It's not the most glamorous thing, but if you get a cut, a mosquito bite, a small breakout, no matter what it is, it's my little cure-all. It's inexpensive, it's small enough to carry on, and I bring it with me all the time."

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40 Meghan Markle-Approved Diet And Workout Tips To Try - Women's Health

It is well established that consuming a balanced diet aids in maintaining physical and mental well-being. Eating a nutrient-rich diet reportedly helps a person to also take care of their emotional well-being. Now, a study has revealed that women may need a more nutrient-rich and healthier diet for emotional well-being.

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A leading neuroscience journal in the USA has published a study which suggests that there are substantial differences in a woman and a man's brain which command mental illnesses. The study suggests that the anatomical and functional difference between men and women aid to their independent physiologies and psychological well-being. Researcher Lina Begdache led a team of researchers who conducted a detailed study about the connection of a healthy diet to mental health.

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Lina Begdache is a professor of health and wellness studies at BinghamtonUniversity, New York where she conducted an anonymous study with 563 participants. The sample size of the study included 48% men and 52% women. This study concluded that women are less likely to experience mental well-being unless they follow a healthy lifestyle and eat a balanced diet.

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According to Lina Begdache's statement regarding her study, women may need a larger spectrum of nutrients to support mood, compared to men. Lina expressed further that these findings may help explain the reason why women are twice more likely to be diagnosed with anxiety, compared to men. Though today's diet is high in energy, Lina believes it lacks key nutrients that support brain anatomy and functionality. Lina added furthermore that gender-based differential food and energy intake may explain the differential brain volumes and connectivity between females and males.

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Diet has greater impact on womens emotional well-being compared to men, suggests study - Republic World - Republic World