Premier global nutrition company, Herbalife Nutrition, recently released findings from the 2020 Diet Decisions Survey, which revealed that Filipino consumers are eating better. Among those polled, 53% said they have started eating more fruits and vegetables and 43% ate more plant-based food. Among the 11 Asia Pacific markets surveyed, the Philippines also ranked highest (62%) in their openness to plant-based foods/meatless options.The survey, which polled 8,000 consumers in eight Asia Pacific markets, including Australia, Indonesia, Japan, Malaysia, Philippines, South Korea, Taiwan, and Vietnam, also shed light into the motivations behind the consumers recent dietary and lifestyle changes, with the aim of inspiring more people to adopt better nutrition and lifestyle habits to improve their overall well-being now and into the future.These results are a good sign that Filipinos are becoming more mindful about their personal health. Making healthier food choices and becoming more open to plant-based and meatless options and staying physically active these are great ways to start combating obesity, which has been rising worldwide, said Dr. Rocio Medina, Vice Chairwoman, and Member, Nutrition Advisory Board, Herbalife Nutrition.Dr. Medina spoke about Reversing Obesity Among Filipinos during the Virtual Wellness Tour of Herbalife Nutrition Philippines. The monthly event is part of Herbalife Nutritions continuing efforts and commitment to raise public awareness on the importance of balanced nutrition and having a healthy active lifestyle.Obesity is recognized by leading health organizations, including the American Medical Association and the World Health Organization (WHO), as a chronic disease. It is associated with decreased life expectancy and co-morbidities and requires a long and comprehensive management approach to help people, Dr. Medina pointed out. She added that the WHO has even declared obesity as the as the largest global health pandemic in adults and is becoming a more serious problem than malnutrition.Citing figures from the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI), Dr. Medina said that one of three adults in the Philippines is obese and this trend has been increasing over time. A high prevalence of young adult obesity occurs across the country, with most obese young adults to be found in Luzon.Reversing obesityAccording to Dr. Medina, there are three factors that can help improve body composition:Increasing ones intake of high biological value protein, like isolated soy protein, egg white, beef protein, fish, poultry, and wheyDecreasing ones consumption of simple carbohydrates such as white bread, white sugar, and white rice.Increasing ones physical activity like doing strength training for 2 to 3 times a week and resistance aerobic training for 3 to 4 times a week.She also advised cutting down on added sugars.Choosing a healthy eating pattern low in added sugars can have important health benefits, Dr. Medina said.Top motivators for eating healthierAccording to the 2020 Diet Decisions Survey, 58% of the Filipino respondents have made a major change to their diet during the pandemic and 89% agreed that they had a specific moment during the pandemic when they realized they needed to change their diet. Among their top motivators include:Their health (82%) Weight loss (51%)More cost-effective (27%)Beyond making changes to their diet, 56% also started to exercise more, with consumers in Vietnam, Philippines and Indonesia leading the way.Filipino consumers believe they will emerge healthier from the pandemicAccording to the survey findings, 77% believe that they would emerge from the pandemic healthier than they were before and 88% claimed they already noticed a positive difference in their health since they changed their diet. Majority (83%) said they plan to keep the dietary changes that they made for a prolonged period of time.To help maintain their new diets in the new normal, Filipino consumers said having the following could help:Easy-to-follow meal plans (62%)Convenient alternatives that dont take long to make (45%)A health and wellness coach (40%)When it comes to meal plans, Dr. Medina said that a reduced calorie meal plan should be individualized. It should be selected to reflect the persons personal and cultural preferences.She likewise added that behavior coaching can also make a difference in improving ones habits.For many people, targeted behavior coaching, which transforms their eating, exercise, and other habits, known as intensive lifestyle intervention, can make a difference, Dr. Medina said.Concluding, Dr. Medina underlined the importance of nutrition education.Having education in an area helps people think, feel, and behave in a way that contributes to their success, and improves not only their personal satisfaction but also their community, she said.

COMMENT DISCLAIMER: Reader comments posted on this Web site are not in any way endorsed by Manila Standard. Comments are views by manilastandard.net readers who exercise their right to free expression and they do not necessarily represent or reflect the position or viewpoint of manilastandard.net. While reserving this publications right to delete comments that are deemed offensive, indecent or inconsistent with Manila Standard editorial standards, Manila Standard may not be held liable for any false information posted by readers in this comments section.

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Herbalife survey: More Filipino consumers eating healthier in new normal - manilastandard.net

When it comes to cardiovascular health, there is no ceiling for the benefits of physical activity, a new large study suggests. The research, published January 12 in PLOS Medicine, found that exercise is not only associated with a lower risk of heart disease, but there is no limit for that association, with the lowest risk observed in participants who were the most active.

This research validates what we already know: that physical activity can reduce your cardiovascular risk, says Tamanna Singh, MD, a cardiologist at the Cleveland Clinic in Ohio. And thats great, because we want people to move more. The more you move your body intentionally, the better it is for your health.

RELATED: Your Guide to Online Workouts

For the study, researchers from the United Kingdom examined data on more than 90,000 adults without prior heart disease. To measure their levels of physical activity, participants wore a lightweight motion sensor, called an accelerometer, on their wrists over a seven day period between 2013 and 2015.

Previous studies using questionnaires have found the risk of heart disease decreases with self-reported increased physical activity. But the study authors say uncertainty remains around the range of this association, particularly where higher levels of physical activity are concerned.

There is evidence to show that while questionnaires provide a reasonable estimate of physical activity, objective measurement would provide more accurate information, says the lead study author,Terry Dwyer, a professor of epidemiology in the University of Oxford's Nuffield Department of Women's and Reproductive Health. We therefore examined the relationship between physical activity when measured with a very accurate object measure, using an accelerometer, and cardiovascular disease to see whether the association was stronger or not than what had been found using questionnaires.

After an average of a five-year follow-up, there were 3,617 cases of cardiovascular disease diagnosed in study participants. The researchers found that as the amount of moderate and vigorous physical activity among participants increased, incidence of heart disease decreased. Whats more, there was no point where the effects of increased physical activity stopped improving heart health.

Specifically, those in the top 25 percent of all physical activity (both moderate and vigorous-intensity), had an average reduction in risk of heart disease between 48 and 57 percent. Those who were most active in the top quarter of vigorous-intensity exercise had an average reduction between 54 and 63 percent.

RELATED: Why Exercise May Protect Against COVID-19 Complications

The results of our study should give people greater confidence that physical activity protects against risk of cardiovascular disease, Dwyer says. It also suggests that those who take quite high amounts of physical activity receive even greater benefit.

Study participants in the lowest category of physical activity were more likely to smoke, have higher body mass indexes, and have a diagnosis of hypertension. While this could have accounted for the association seen in the study, Dwyer noted that he and his team looked carefully at that possibility and found it was highly unlikely that these other lifestyle factors could account for the protective association we found for physical activity.

The study findings contrast with the results of a 2015 study, which found that moderate physical activity was associated with a reduced risk of heart disease, but there was no elevated reduction in risk with increasing the frequency of activity.

The most likely explanation for this is that we were able to measure moderate and vigorous activity levels more accurately in this study, and our findings are more reliable than previous questionnaire-based studies, Dwyer said.

Dr. Singh, who was not involved in the study, notes that while for the average person, more physical activity is better, this study did not look at the potential harms of too much exercise on the heart, which may include increased risk of atrial fibrillation and sudden death. But this is a concern only for extreme athletes.

This study isnt looking at people who are lifelong endurance athletes, Singh says. The researchers here are looking at the average Joe over a seven-day period who has some level of physical activity that can be measured. So in the population this study is looking at, in terms of intensity and duration, the more you exercise the better, and the greater the reduction in cardiovascular risk."

The researchers say their study supports new guidelines from the World Health Organization (WHO) that recommend getting at least 150 to 300 minutes of moderate to vigorous aerobic physical activity per week.

The American Heart Association (AHA) recommends at least 150 minutes of moderate-intensity physical exercise or 75 minutes of vigorous intensity physical exercise per week, or a combination of both.

For her part, Singh advises her patients to get in 45 minutes to an hour of what she calls intentional physical activity most days of the week. This study took into account general physical activity, not exercise alone, she says. I usually define exercise to my patients as intentional physical activity so they can differentiate between an active lifestyle and dedicating a specific amount of time to intentional activity.

In addition to regular exercise, healthy weight, a healthy diet, stress reduction, and smoking cessation are all factors that reduce the risk of heart disease.

RELATED: Eating Tofu Can Lower Your Risk of Heart Disease, Study Says

Exercise and nutrition go hand in hand, Singh says. The more you move your body intentionally and the more intentional you are about how you fuel your body, the more youll reduce your cardiovascular risk.

Whats more, exercise has a number of mental health benefits, especially during the ongoing COVID-19 pandemic. Exercise is an incredible way to keep your heart healthy, but its also fantastic for mental health, Singh says. Its incredibly helpful to control anxiety, manage depression, and especially in this time of COVID with the lack of socialization and community, exercise can help when people are locked inside their homes and have no place to go.

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No Limit to Benefits of Exercise for Heart Health, Study Finds - Everyday Health

Today, Dave Asprey is well-known as one of the leading figures of the biohacking movement and the founder of the Bulletproof empireif you've ever put butter in your coffee, he's the reason why. But it wasn't always this way: In his 20s, he was working as a computer hacker while tipping the scale at around 300 pounds. He was fed up with feeling awful all of the time and dealing with arthritis and chronic fatigue. Despite doing all of the standard right things his doctors advised, including exercise and counting calories, he was stuck.

So he began experimenting himself, first with a low-carb diet that resulted in a 50-pound weight loss. From there, he was hooked. So hooked that Asprey says he has spent more than $1 million building a better body, experimenting with everything from red light therapy to cold exposure, with the goal to live until at least 180.

Last week, The New York Times bestselling author released his latest, Fast This Way, which reviews the latest thinking on how to turn eating restrictions into better health. GQ chatted with Asprey to find out what his day-to-day looks like while running his business from a 32-acre organic farm on Vancouver Island, off Canada's Pacific Coast. It indeed involves fasting and drinking coffee with butter in itbut also the occasional bite of dairy-free ice cream.

GQ: What time do you usually get out of bed?

Dave Asprey: I usually get out of bed around 6:45 or 7 a.m. I used to go to bed much later and wake up later, but it's just less convenient. So I used a combination of light and fasting to shift my circadian windows. Now, I go to bed earlier than I ever have in my life. And I do it naturally, which is super cool.

I wake up, and I definitely make a shot of espresso. I usually turn that into an Americano. I also make one for my wife and one for my kids to split because yes, my kids do drink coffee. It's good for you. It's a superfood, screw kale. Sometimes I make it Bulletproof (using MCT oil and grass-fed, unsalted butter). Others, I just do a black, depending on what I feel like for the day.

Talk to me about your morning supplementsI've seen the photos, and there are a lot of them.

I take a handful of the supplements that I put together the night before that are mostly mitochondrial stimulators or other anti-aging things, peptides, etc. We're talking like 40 or 50 pills. Some of them are ones that I formulated for Bulletproof. I also take all of my probiotics in the morning when I wake up, because I have found in recent research that if you take probiotics at night, they disrupt your sleep. If you take them in the morning they seem to work better. I usually take some prebiotic fiber at some point, which feeds the good bacteria. My goal lately has been to make bacteria in my gut the manufacturer of as many of the things that I want in my body as possible. I also take all my minerals and stuff like that.

[In a follow-up email, Asprey clarified that his current morning supplement lineup includes, from Bulletproof, vitamins A, D, and K, glutathione, Eye Armour, copper and zinc, and Smart Mode, along with amino acids and calcium d-glucarate.]

Anything else thats important to your morning routine?

When I wake up, I do just a brief gratitude practice. I just lay there for a minute or two and I have two things that I'm grateful for. One is that I say to no one in particular, Thank you for using me today. I don't say what for, I'm just going to assume things work out the way they're supposed to happen. The second gratitude is, Thank you for making things happen the way they're supposed to happen.

I don't pray to a specific deity. I don't pray to nature. I just figured there's some energy out there that does that. When I do it right, I get a little bit tingley. I think that a lot of times people are way too specific, and you'll probably ask for things that aren't even the right things for you. So for me, that's where I've evolved.

After I drop my kids off, I will usually set aside about 45 minutes on my calendar for some sort of biohacking. I could do red light therapy. I could do neurofeedback. I could just do some squats on a vibrating platform. I could do a resistance band workout with blood flow restriction. I mix it up instead of doing the same thing every day. Then, I go to work.

When's the first time that you typically eat during the day?

I have lunch around 1:30 p.m. with my wife. It's usually a grass fed lamb, grass fed beef, or maybe pastured pork. The lamb and pork comes from animals on our own farm. Same with the vegetables. I'm really fortunate to be able to do that. We actually feed our local community with our farm as well, which is super cool. I will have some extra butter on that as well.

Do you do the same kind of meal structure for dinner?

Dinner is similar, but with dinner, I might have some white rice or something like a sweet potato, some, some carbs. I am not keto all the time, not by a long shot. Sometimes I'm keto. Sometimes I'm not. Lately I've been using a continuous glucose monitor from a company called Levels Health, where I am an investor. That really allows me to see what I do, what I eat, even what exercise I do, how it affects my blood sugar. My goal is to keep my blood sugar within a relatively narrow range, even after I eat. I've been pretty successful at that. When you do that, you'll live longer and you feel a lot better.

Do you have any snacks ever between lunch and dinner?

Almost never. Dinner for me is around 5:30. When I was writing Fast This Way, I experimented with the length of time between dinner and going to sleep. If you can get more than three hours of time after your last meal and your bedtime, you will sleep a lot better. So an earlier dinner has made a big difference for me. If I'm having lunch at 1:30 and dinner at 5:30, if your lunch was effective, you shouldn't need a snack. If I was going to snack, it's probably because I walked through the garden and thought Oh, look, the grapes are ripe. I'll eat a couple of grapes.

Do you ever deviate from this diet?

Yes, and you should deviate from your diet. If you're too rigid, you won't be too happy. What I don't do though, is eat things that make me feel like crap. So there are some things like you go and eat, for example a bunch of deep fried gluten bombs at a restaurant. They will cause more inflammation for longer than smoking a cigarette. If I dont smoke, why would I eat like that? It's just not OK.

That said, I have a healthy metabolism. Am I going to have some sugar every now and then? Sure. It's not the end of the world. So the idea that some nights I'll have more carbs than others, some nights we might have a dairy-free ice cream with 10 or even 18 grams of sugar in it.

Is there ever alcohol in your diet?

On rare occasions I will have either a French red wine or I'll have a high-end sake. One of these days, I'm going to start a sake brand just because I like it, but make no mistake: Alcohol is bad for you. Even one drink is bad for you. There's no benefit to drinking alcohol, even though we desperately want there to be.

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The real-life diet of Dave Asprey, who thinks coffee is a superfood - British GQ

Today, Dave Asprey is well-known as one of the leading figures of the biohacking movement and the founder of the Bulletproof empireif you've ever put butter in your coffee, he's the reason why. But it wasn't always this way: In his 20s, he was working as a computer hacker while tipping the scale at around 300 pounds. He was fed up with feeling awful all of the time and dealing with arthritis and chronic fatigue. Despite doing all of the standard right things his doctors advised, including exercise and counting calories, he was stuck.

So he began experimenting himself, first with a low-carb diet that resulted in a 50-pound weight loss. From there, he was hooked. So hooked that Asprey says he has spent more than $1 million building a better body, experimenting with everything from red light therapy to cold exposure, with the goal to live until at least 180.

Last week, The New York Times bestselling author released his latest, Fast This Way, which reviews the latest thinking on how to turn eating restrictions into better health. GQ chatted with Asprey to find out what his day-to-day looks like while running his business from a 32-acre organic farm on Vancouver Island, off Canada's Pacific Coast. It indeed involves fasting and drinking coffee with butter in itbut also the occasional bite of dairy-free ice cream.

For Real-Life Diet, GQ talks to athletes, celebrities, and everyone in between about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.

GQ: What time do you usually get out of bed?

Dave Asprey: I usually get out of bed around 6:45 or 7 a.m. I used to go to bed much later and wake up later, but it's just less convenient. So I used a combination of light and fasting to shift my circadian windows. Now, I go to bed earlier than I ever have in my life. And I do it naturally, which is super cool.

I wake up, and I definitely make a shot of espresso. I usually turn that into an Americano. I also make one for my wife and one for my kids to split because yes, my kids do drink coffee. It's good for you. It's a superfood, screw kale. Sometimes I make it Bulletproof (using MCT oil and grass-fed, unsalted butter). Others, I just do a black, depending on what I feel like for the day.

Talk to me about your morning supplementsI've seen the photos, and there are a lot of them.

I take a handful of the supplements that I put together the night before that are mostly mitochondrial stimulators or other anti-aging things, peptides, etc. We're talking like 40 or 50 pills. Some of them are ones that I formulated for Bulletproof. I also take all of my probiotics in the morning when I wake up, because I have found in recent research that if you take probiotics at night, they disrupt your sleep. If you take them in the morning they seem to work better. I usually take some prebiotic fiber at some point, which feeds the good bacteria. My goal lately has been to make bacteria in my gut the manufacturer of as many of the things that I want in my body as possible. I also take all my minerals and stuff like that.

[In a follow-up email, Asprey clarified that his current morning supplement lineup includes, from Bulletproof, vitamins A, D, and K, glutathione, Eye Armour, copper and zinc, and Smart Mode, along with amino acids and calcium d-glucarate.]

Anything else thats important to your morning routine?

When I wake up, I do just a brief gratitude practice. I just lay there for a minute or two and I have two things that I'm grateful for. One is that I say to no one in particular, Thank you for using me today. I don't say what for, I'm just going to assume things work out the way they're supposed to happen. The second gratitude is, Thank you for making things happen the way they're supposed to happen.

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Dave Asprey Thinks Coffee Is a Superfood - GQ

The ketogenic diet has as many critics as it does fans. The new book "The Case for Keto" tells us how to do it right

The "keto" (ketogenic) diet is one of the most talked-about diets out there right now. It calls for eating little to no carbs, sugars, and grains -- and a high amount of fats and protein. This puts your body into a state of ketosis, where it burns fat and turns it into fuel.

Science and Health Journalist Gary Taubes' new book The Case for Ketoexplains how the keto diet can be beneficial, using science to guide his thinking. He joined New Day NW to explain more about what going keto looks like.

ABOUT THE BOOK: Based on twenty years of investigative reporting and interviews with 100 practicing physicians who embrace the keto lifestyle as the best prescription for their patients health, Gary Taubes gives us a manifesto for the twenty-first-century fight against obesity and diabetes.

For years, health organizations have preached the same rules for losing weight: restrict your calories, eat less, exercise more. So why doesnt it work for everyone? Taubes, whose seminal book Good Calories, Bad Calories and cover stories for The New York Times Magazine changed the way we look at nutrition and health, sets the record straight.

The Case for Keto puts the ketogenic diet movement in the necessary historical and scientific perspective. It makes clear the vital misconceptions in how weve come to think about obesity and diet (no, people do not become fat simply because they eat too much; hormones play the critical role) and uses the collected clinical experience of the medical community to provide essential practical advice.

Segment Producer Joseph Suttner. Watch New Day Northwest 11 AM weekdays on KING 5and streaming live on KING5.com. Contact New Day.

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Is there a healthy way to go Keto? - KING5.com

The South Beach Diet and Jenny Craig are two popular commercial weight loss programs.

Both offer premade meals and snacks designed to support weight loss and help save you time on meal prep.

However, while the South Beach Diet and Jenny Craig are similar in many ways, several key features set them apart.

This article compares some of the main similarities and differences between the South Beach Diet and Jenny Craig to help you decide which is right for you.

Heres a basic overview of how each program works.

The South Beach Diet was developed by Dr. Arthur Agatston, an American cardiologist.

It limits high carb ingredients and added sugars while promoting non-starchy vegetables, healthy fats, and lean protein sources.

The principles of the South Beach Diet are outlined in a book written by Dr. Agatson, which you can use to follow the diet on your own.

The South Beach Diet also offers plans that deliver a variety of premade meals and snacks to help simplify weight loss.

The three available plans are:

The South Beach Diet also sells a 1-week reboot kit, which includes a selection of meals and snacks that can supposedly help you lose up to 7 pounds (3.2 kg) in just 1 week.

Jenny Craig is a diet program that delivers fully prepared foods designed to promote weight loss.

Several plans are available, each of which varies in price and the number of meals provided.

Some plans also include in-person or virtual coaching with a Jenny Craig consultant each week.

Here are the plans that Jenny Craig offers:

In addition to the meals and snacks provided by Jenny Craig, members are encouraged to enjoy one healthy snack per day and exercise regularly.

Jenny Craig also offers a maintenance plan, which involves slowly transitioning from prepackaged foods to preparing your own meals at home.

Here are some of the menu options available for each program.

The South Beach Diets menu has a wide range of options for breakfast, lunch, and dinner.

It also offers several sweet and salty snacks, including protein shakes, nacho puffs, cookie bites, and mixed nuts.

The South Beach Diet allows you to make your own meal plan each week by choosing your favorite meals from the companys menu.

You can also filter the menu to view items that are vegetarian, diabetes-friendly, low in carbs, or free of specific ingredients.

Each item contains a detailed list of ingredients, along with preparation instructions and nutritional information.

The website also displays customer reviews for each menu item, which may be useful when selecting the items youd like to add to your meal plan.

Jenny Craig offers a variety of premade meals and snacks, with over 100 menu items.

Each week, you can customize your order by selecting your favorites from the full menu.

All items include information about their nutritional value and ingredient content.

Although Jenny Craig offers a low carb plan specifically for people with type 2 diabetes, limited options are available for other restrictive eating patterns, including vegan, vegetarian, and gluten-free diets.

Heres how the two programs compare in terms of price.

The cost of the South Beach Diet depends on which plan you select.

Heres the price for each South Beach Diet plan:

Free shipping is offered with all plans. You can also purchase multiple months in advance or sign up for a recurring subscription to receive additional savings.

Optional add-ons are also available, including extra snacks, protein bars, desserts, and meal bundles.

Jenny Craig has several plans to choose from, each of which differs in price.

Heres the cost of each Jenny Craig meal plan:

Both the Essential Meal Plan and Rapid Results Max Meal Plan include free delivery.

However, theres an additional charge for shipping if you order fewer than 2 weeks worth of meals at a time on the Simple Meal Plan.

You can also purchase optional extras when checking out, including snacks, shakes, and desserts.

Both programs have been shown to support short-term weight loss.

According to the companys website, members can expect to lose 12 pounds (0.51 kg) per week while following the South Beach Diet.

One older study in 20 people with metabolic syndrome showed that those who followed the South Beach Diet for 12 weeks lost an average of 11.5 pounds (5.2 kg) and experienced reductions in belly fat and total body fat (1).

Other research has also found that dietary patterns similar to the South Beach Diet may aid weight loss.

For example, one study in 331 people with obesity showed that following a low carb, low calorie, high protein diet for 9 months led to greater weight loss and fat loss than a standard low calorie diet (2).

Another study observed that decreasing your carb intake may help boost the number of calories you burn throughout the day (3).

Plus, research shows that protein and fat may have a greater effect on hunger-regulating hormones, such as ghrelin and glucagon-like peptide 1 (GLP-1), compared with carbs, which may help promote appetite control (4, 5).

Like the South Beach Diet, Jenny Craig claims that members typically lose an average of 12 pounds (0.51 kg) per week on the program.

Citing a study published on the Jenny Craig website, the company also claims that you can lose up to 17 pounds (7.7 kg) within your first 4 weeks on the Rapid Results Max plan (6).

However, keep in mind that this study was not published in a peer-reviewed journal. Additionally, neither information about its funding nor other potential sources of bias was made available.

Still, several other studies have found that Jenny Craig may aid weight loss.

For instance, one large review of 39 studies showed that people who used Jenny Craig for 1 year achieved 4.9% greater weight loss than a control group (7).

Another small study found that women who followed the program lost an average of 11.8 pounds (5.3 kg) over 12 weeks (8).

There are also a few other benefits associated with each program.

With a variety of fully prepared meals and snacks to choose from, the South Beach Diet makes it easy to follow a low carb diet.

The book also offers detailed information and guidelines on how to follow the diet, which may be beneficial if you decide to start preparing your own meals at home instead of purchasing the premade meals.

It may also help ease your transition back to a typical diet once you have reached your weight loss goals.

Whats more, some research has found that low carb diets may help improve blood sugar management in people with type 2 diabetes (9, 10).

Jenny Craig may be a good option for those who prefer a more structured and simple weight loss program that leaves little room for error.

Because all dishes are delivered fully prepared and ready to enjoy, Jenny Craig can also help you save time throughout the week on meal prep.

Certain plans also offer personal coaching, which may help those who benefit from having additional social support and increased accountability.

Plus, some research has found that Jenny Craig may support blood sugar control in people with type 2 diabetes (11, 12).

There are some drawbacks to consider with both programs as well.

While its possible to follow the South Beach Diet using the recommendations found in the book, the company promotes the use of its premade meals and snacks to speed weight loss.

Processed foods have been associated with a variety of serious health problems in the long run, including a higher risk of chronic conditions like cancer, heart disease, and type 2 diabetes (13).

Eating only the meals and snacks provided by the South Beach Diet could also make it more difficult to transition back to a typical diet.

Additionally, the South Beach Diet may not be suitable for those with specific dietary restrictions or food allergies, as there are limited options available to fit certain needs.

Finally, with plans ranging from $12.50$16.43 per day, it can be pretty pricey, compared with similar programs.

Instead of teaching you how to prepare healthy meals at home, Jenny Craig encourages the intake of fully prepared, highly processed meals.

While this may be convenient, it can make it much more difficult to transition back to a typical diet and maintain your weight loss long term.

Furthermore, the program may not be a good fit for everyone, as it offers very few options for those with dietary restrictions, food allergies, or intolerances.

Its also very expensive, with plans ranging from $12.99$25.99 per day.

This means you could spend over $800 on the program in a single month, which may be challenging for those on a budget.

Both Jenny Craig and the South Beach Diet provide prepackaged meals and snacks designed to help simplify weight loss.

Unlike the South Beach diet, Jenny Craig offers coaching and peer support to help hold you accountable and provide personalized advice.

On the other hand, the South Beach Diet can be followed using only the recommendations described in the book.

This can not only ease your transition back to preparing healthy meals at home but also be more cost-effective and sustainable in the long run.

Jenny Craig is a commercial weight loss program that delivers a variety of fully prepared meals and snacks.

Meanwhile, the South Beach Diet is a low carb diet plan that offers prepackaged meals and snacks.

Although both programs may aid weight loss, Jenny Craig offers social support, while the South Beach Diet provides additional guidance in the book to support long-term weight loss.

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The South Beach vs. Jenny Craig: Cost, Menu, and Effectiveness - Healthline

By Wendy M. Henrichs Board Certified Chiropractic Pediatrician and Nutrition Counselor

This past year has been a challenge for many. The comfort of your daily routine has been disrupted, causing stress. The struggle of not seeing family and friends is also stressful. This has led to stress eating combined with a decrease in exercise or intensity of exercise resulting in weight gain. Not only that, but stress has a negative effect on your immune system and how it functions. It also contributes to the development of degenerative illness and disease. There are several studies published recently examining how the COVID-19 pandemic life has affected eating behaviors, physical activity and stress.

One study published in Obesity reported that about one third of the approximately 8,000 study participants had gained weight and exercised less since April 2020. Those who were already obese were affected the most. There are many things you do not have control over during the pandemic life, but you do have control of what you eat, how much you exercise, and how you view the current state of life. Regardless, 2021 is upon us, bringing an opportunity to start anew and take your health and fitness to a new level.

If your fitness and exercise routine has taken a beating in the past nine months, now is the time to make a change.

Consistent cardiovascular exercise contributes to weight control and weight loss. It also strengthens your heart, lungs and blood vessels. A sweaty cardio session will amp up your metabolism for one to two hours post-exercise. Weight and strength training builds lean muscle necessary for bone strength and bone density as you age. It also stimulates your metabolism for hours, and the more lean muscle you have, the more calories you will burn at rest. This is especially important for long term weight control. Exercise is excellent at decreasing cortisol, your stress hormone, and improving your immune system function. If you are short on time and equipment, no problem. You can do body weight HIIT (high intensity interval training) workouts that only take 10-15 minutes. High intensity interval training is an excellent form of cardiovascular exercise. According to the British Journal of Sports Medicine, at least 12 weeks of high-intensity interval training (HIIT) improves cardiometabolic risk factors such as waist circumference, percent body fat, resting heart rate, systolic blood pressure and diastolic blood pressure in overweight/obese populations. BJSM 2017; 51:494-503.

Whatever type of exercise you choose, just decide to get up and move more in 2021. Whether you go to work, work at home, or are staying at home, you can set a timer to get up and move every hour. You can also schedule exercise into your daily routine. Work towards 150 minutes (about two-and-a-half hours) or more of exercise weekly, and you will be on your way to a leaner, fitter, healthier you in 2021.

Jack Lalane used to say, if man made it, I wont eat it. The centenarian Blue Zoners have figured this out as well eating a mostly plant-based diet. The standard American diet (SAD) is laden with sugar, artificial sweeteners, additives, preservatives, added hormones, and pesticides. Consuming added sugar leads to unwanted weight gain, type II diabetes and obesity. Additionally, it is a major cause of inflammation and lowered immune function both of which increase your risk related to COVID-19. Now that the holiday season is over, it is a great time to get rid of added sugar along with processed and packaged foods. An easy way to do this is to fill your plate with vegetables and/or fruit first. They are low in calories, high in prebiotic fiber (which is good for your gut bacteria), and loaded with vitamins, minerals, and antioxidants. Eating veggies and fruit will lower your insulin response after a meal which leads to better blood sugar control along with the antioxidants which will improve your immune function. Eating veggies or fruit combined with protein and good fats from nuts, seeds, wild caught fish, grass fed beef, wild game, eggs, legumes, lentils, chia seeds, hemp hearts and quinoa will help to reduce inflammation in your body, which is a risk factor for poor outcomes from Covid-19 and will take your health to a new level 2021. Choose organic as much as you can in all your food choices. Work towards eating seven to ten half-cup servings of vegetables and fruit daily combined with (three to four) four-ounce servings or protein and two to three tablespoons of good fats. Your waistline and immune system will thank you.

The added stress of the current situation has made it even more important to exercise and eat a good diet, but sadly, for many this has not been the case. Please do not become a statistic of the pandemic. The New Year brings the possibility to change. There is also the hope of returning to some sense of normalcy with the release of the COVID-19 vaccine to the public. Make January 2021 a month filled with improved eating habits that include eating less added sugar and processed foods, eating more plant-based foods, and eating more good protein and good fats. Make a commitment to get up and move daily, every minute counts. Add weight training and body weight exercises and watch your waistline whittle away.

This will get you on a good start to improving your health and fitness in 2021. It will also help reduce inflammation and lower your risk for a bad outcome if you do contract the SARS-CoV2 virus. Remember, it is never too late to make a shift in health. Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.

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Shift in Health: Improve your health and fitness in 2021 - Starjournalnow

Over the last year, many guys have found themselves gaining weight due to the impact that life in lockdown has had on their diet and physical activity. When you can't leave the house, you're more likely to spend more hours sedentary, enjoying the creature comforts of the couch and your favorite snacks in front of the TV, just like your old man. Which means that once again, discussions of "dad bods" have proliferated online.

The phrase "dad bod" refers to an average guy who doesn't have a lean, shredded physique. He might instead have a paunch or visible beer belly, without being hugely overweightjust like the stereotypical suburban father of a nuclear family. And while plenty of language surrounding differing body typesespecially those considered less conventionally desirable, like "skinny fat" before itcan be laden with judgment or derision, "dad bod" originated as be a term of endearment. It evokes a relatable, warm kind of dude who kicks back with a beer and pizza after his kids have gone to bed (although it should be mentioned that a dad bod is not exclusive to men who are actually fathers).

Mackenzie Pearson, then a student at Clemson University, was one of the first people to use the term online, in her 2015 article 'Why Girls Love the Dad Bod.' Pearson did not coin the phraseshe describes in the story how the term had come to her attention through a handful of friends who happened to be into guys who had a tummy instead of a six-packbut her piece, which went viral, certainly helped to popularize it.

Plenty of men at the time responded warmly to the notion of the dad bod, feeling it to be a largely positive descriptor for their body type at a cultural moment when the swole male physique was experiencing an ascent in media, propelled by the rippling muscles of actors like the Chrises Hemsworth and Evans.

But in the half-decade since we first heard those two words, they have been used so frequently, and in so many contexts, that their definition has evolved, with some people applying highly restrictive caveats and conditions.

"The dad bod is about being fit enough, just not narcissistically 'it's all about me' uber-fit," wrote The Guardian's Barbara Ellen in 2020. "It's about having minor love handles, not letting yourself go. When women talk about dad bods, they really mean 'Hollywood-casual dad bod': the likes of Matt Damon, father of four, photographed ambling around, looking relatively normal."

By this logic, you only have a dad bod if you are fit, but not too fit; if you have some fat, but not too much. Think of the category as a fifth option left just off the edges of our "Cut, Ripped, Jacked, or Swole" continuum. Who decides this isn't clear. Nor is the answer as to whether or not it should be hailed as progress that the male body is now being subjected to a gaze almost as hyper-critical as that which has plagued women for centuries.

When Jason Momoa, one of Hollywood's fittest working actors, was photographed on vacation in 2019 taking some time off his strict Aquaman training and diet regime, he was accused of having a "dad bod" despite still being in peak condition, albeit with slightly less definition than when training every day on the set of a movie. More recently, after the internet went wild for Zac Efron's "dad bod" physique last year, Men's Health clarified in its coverage that "he still looks very fit by just about any normal person's standards," and that usage of the term was inaccurate in this instance. Apparently, at some point, people started saying "dad bod" when they simply mean "hydrated."

The blurring of definitions means that unfortunately, what began as a fairly inclusive, body-positive term for a certain type of guy is now being increasingly used either to fat-shame, or to self-flagellate. You don't need to spend too long scrolling through Instagram to find posts where the fittest, leanest, most shredded individual might describe themselves as having a "dad bod" if they happened to skip a workout or eat bread one day.

Naturally, some chubbier guys have expressed annoyance when this happens; thin, fit bodies are already centered and rewarded in media, without one of the few positive physical descriptors for fat people being appropriated by these guys too. (The slang term "thicc" is frequently misaligned in similar fashion.)

It's likely that this trend started out as an exercise in irony. But what's worrying is how, in true internet fashion, the way a word is used can end up warping how it is interpreted, and subsequently, how a person perceives their own body or the bodies of others. The relationship between social media and body image is already so fraught: what damage might it do to somebody already struggling with self-confidence if they see a swole fitness influencer complaining about their own "dad bod"?

While everyone's relationship with their own body and their approach to fitness is personal and unique, the same can't necessarily be said of language. Words have meanings, and those meanings matter.

The short answer is, you don't have to.

If you want to lose some weight or work on your fitness because it's something that will make you feel happier or healthier, go ahead. Some characteristics of the dad bod, namely belly fat, could potentially lead to risks down the line, so taking the initiative to get more active to improve your quality of life wouldn't be a bad move.

But weight and body composition are not the only indicators of health. If you like the way you look, and enjoy the dadness of your bod, then you keep on doing you.

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What Does It Even Mean to Have a 'Dad Bod' Anymore? - menshealth.com

Workout tips: Hydrate yourself throughout the workout to boost stamina and energy levels

Workout tips: Your stamina can make or break your workout. If you have a good stamina, it can up your exercise performance and help you achieve quicker and better results. In one of latest Instagram Reels, nutritionist Pooja Makhija says that stamina is something you build and are not born with. Being physically active throughout the day, eating healthy foods and pushing your limits on a daily basis are a few ways that can help in boosting your stamina. Besides, there are other ways that can help in boosting your stamina before workouts.

According to Mumbai-based Makhija, eating a good pre-workout snack can help in boosting your stamina and making you feel more energetic through the workout. You can have a fresh and seasonal fruit like a banana or orange. A handful of nuts along with one date also makes for a great pre-workout snacking option.

Nut butter on toast or a cup of yogurt with chia seeds and flaxseeds is another great pre-workout snacks, as per the nutritionist.

Also read:Weight Loss Workout: Here's A 5-Exercise Bench Workout That You Can Do At The Park Today

While some fitness trainers recommend not drinking water while exercising, Makhija says that you should in fact drink water throughout your workout. It can help in maintaining and even boosting your stamina during your workouts.

When you exercise, you sweat. In this process, there occurs a loss of electrolytes and water. To replenish your electrolyte balance, you can have drinks like coconut water, fresh sugarcane juice or even take vitamin c supplements.

Also read:Maximise The Results Of Your Workout With These Expert-Recommended Diet Tips

This stands true for both your diet and workout. You must always stick to workouts that you enjoy. Without being too hard on yourself, you should do exercises that do challenge you, but are also fun for you. You can opt for doing aerobics, Zumba, dance, tabata or HIIT. As far as the exercise is something that you naturally enjoy, you will automatically put in more effort to up your exercise performance as well as stamina.

"Stamina is something you build and are not burn with. Whatever good things we build, end up building us," says Makhija in the video.

Also read:Weight Loss: Healthy Diet, Regular Exercise And This Important Step Are The Key To Achieve Your Goals On Time

(Pooja Makhija is a nutritionist, dietitian and author)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Workout Tips For Weight Loss: Here Are Simple Yet Effective Ways To Boost Your Stamina, As Suggested By Celeb Nutritionist Pooja Makhija - NDTV

Previous studies using questionnaires have found therisk of heart diseasedecreases with self-reported increased physical activity. But the study authors say uncertainty remains around the range of this association, particularly where higher levels of physical activity are concerned.

There is evidence to show that while questionnaires provide a reasonable estimate of physical activity, objective measurement would provide more accurate information, says the lead study author,Terry Dwyer, a professor of epidemiology in the University of Oxford's Nuffield Department of Women's and Reproductive Health. We therefore examined the relationship between physical activity when measured with a very accurate object measure, using an accelerometer, and cardiovascular disease to see whether the association was stronger or not than what had been found using questionnaires.

After an average of a five-year follow-up, there were 3,617 cases of cardiovascular disease diagnosed in study participants. The researchers found that as the amount of moderate and vigorous physical activity among participants increased, incidence of heart disease decreased. Whats more, there was no point where the effects of increased physical activity stoppedimproving heart health.

Specifically, those in the top 25 percent of all physical activity (both moderate and vigorous-intensity), had an average reduction inrisk of heart diseasebetween 48 and 57 percent. Those who were most active in the top quarter ofvigorous-intensity exercisehad an average reduction between 54 and 63 percent.

RELATED:Why Exercise May Protect Against COVID-19 Complications

The results of our study should give people greater confidence that physical activity protects against risk of cardiovascular disease, Dwyer says. It also suggests that those who take quite high amounts of physical activity receive even greater benefit.

Study participants in the lowest category of physical activity were more likely to smoke, havehigher body mass indexes, and have a diagnosis ofhypertension. While this could have accounted for the association seen in the study, Dwyer noted that he and his team looked carefully at that possibility and found it was highly unlikely that these other lifestyle factors could account for the protective association we found for physical activity.

The study findings contrast with the results of a 2015 study, which found that moderate physical activity was associated with a reduced risk of heart disease, but there was no elevated reduction in risk with increasing the frequency of activity.

The most likely explanation for this is that we were able to measure moderate and vigorous activity levels more accurately in this study, and our findings are more reliable than previous questionnaire-based studies, Dwyer said.

Dr. Singh, who was not involved in the study, notes that while for the average person, more physical activity is better, this study did not look at the potential harms of too much exercise on the heart, which may include increased risk ofatrial fibrillationand sudden death. But this is a concern only for extreme athletes.

This study isnt looking at people who are lifelong endurance athletes, Singh says. The researchers here are looking at the average Joe over a seven-day period who has some level of physical activity that can be measured. So in the population this study is looking at, in terms of intensity and duration, the more you exercise the better, and the greater the reduction in cardiovascular risk."

The researchers say their study supportsnew guidelines from the World Health Organization (WHO)that recommend getting at least 150 to 300 minutes of moderate to vigorousaerobicphysical activity per week.

TheAmerican Heart Association (AHA) recommendsat least 150 minutes of moderate-intensity physical exercise or 75 minutes of vigorous intensity physical exercise per week, or a combination of both.

For her part, Singh advises her patients to get in 45 minutes to an hour of what she calls intentional physical activity most days of the week. This study took into account general physical activity, not exercise alone, she says. I usually define exercise to my patients as intentional physical activity so they can differentiate between an active lifestyle and dedicating a specific amount of time to intentional activity.

In addition to regular exercise, healthy weight, ahealthy diet,stress reduction, and smoking cessation are all factors that reduce the risk of heart disease.

RELATED:Eating Tofu Can Lower Your Risk of Heart Disease, Study Says

Exercise and nutrition go hand in hand, Singh says. The more you move your body intentionally and the more intentional you are about how you fuel your body, the more youll reduce your cardiovascular risk.

Whats more, exercise has a number of mental health benefits, especially during the ongoingCOVID-19 pandemic. Exercise is an incredible way to keep your heart healthy, but its also fantastic for mental health, Singh says. Its incredibly helpful tocontrol anxiety, manage depression, and especially in this time of COVID with the lack of socialization and community, exercise can help when people are locked inside their homes and have no place to go.

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No limit to benefits of exercise for heart health, study finds - KTBS