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.

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

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

I've been essentially healthy most of my life. Like many, though, I've gone through stages of working out and eating well, followed by sedentary and gluttonous periods. I try not to give myself a hard time for these changes, but when I start to feel sluggish or unwell, I turn back to whole foods and regular exercise to improve my symptoms. At the start of 2021, tragedy struck my family when my father lost his 17-year health battle. It served as a wake-up call for me and one that has motivated me to really think critically about how I'm feeling and taking care of my body.

With the recommendation of a friend, I started macro counting (macronutrients)specifically, fat, protein, and carb intakeand committing to 30 to 45-minutes of exercise a day. When balanced correctly, macros allow you to eat the type of foods you love in the right portion sizes, without completely giving up a food group, like you would with Whole30 or the ketogenic (keto) diet.

And guess what? I'm two weeks and two pounds down. Losing a pound a week is right around the number you want for sustained weight loss. Macro counting doesn't have to be stressful, and as you can tell, it can also be effective. But it can also have a negative impact on your health if you make this big mistake, according to sports nutritionist and personal trainer Dan DeFigio: Don't get too obsessive over the numbers.

Here's why, and for more healthy tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

To calculate your macros, you need to take into account the weight you'd like to lose, as well as how much fitness you squeeze in daily.

I asked a registered nurse, certified sports nutritionist, and founder of Eat Me Guilt Free, Cristie Besu, to consider my stats and recommend a macro breakdown. I'm female, 5'3", 32-years-old, active; I have a goal to lose twenty pounds by summer. She suggested the following:

Protein: 120g/30% of daily intake. Carbs: 200g/50% of daily intake. Fat: 35 grams/20% of daily intake.

How come? Besu says it's critical for me to have enough protein to maintain my existing muscle mass and high-fiber, low-glycemic carbs, so I remain satiated (AKA, not hangry). By using an app like MyFitnessPal, I'm able to understand the nutrients of every single food I eat and balance out my meals, so I receive the right amount.

When I first considered 'macro' counting, I was anxious about computing math on the spot and having to stick to a very-specific numberforever. As he explains, those that are the most successful look at the big picture rather than the day-to-day excruciating minutia, and they use the data they learn from tracking their foods and macros to inform their choices for years to come. Plus, as we know, fat levels and fitness activities are averages of what we do most of the time. Another way to tackle macros is to examine how the process works for five to six weeks.

"Food does not contain exactly the number of calories or grams of macronutrients that is on the label, or that is in your tracking database," he continues. "Your body does not process nutrients in exactly the same way as someone else's. Heck, your own body does not process nutrients in exactly the same way on a day-in and day-out basis anyway."

Plus, there are lots of variables, like hydration, sleep, hormones, stress levels, temperature, and so on. The last thing you want to do is drive yourself crazy and end up giving up.

Instead, find a starting point, like mine above, and see how 'easily' you can keep within these bounds. When something feels hard, take note of it. And then, you can consult with your doctor or nutritionist to find a solution. Remember: your wellness is a life-long investment, not a gimmick to squeeze into a size or a dress. It's worthwhile investing the mental energy into making it a well-rounded effort, from mind to bodyand far beyond the scale.

Intrigued? Here's How Counting Macros Is Different From Calorie Counting, According to Experts.

Read more:
Doing This One Thing Won't Actually Help You Lose Weight | Eat This Not That - Eat This, Not That

Smart scales are electronic devices that can measure more than just weight. They can also track additional information about body composition such as body fat percentage, muscle mass, and bone mass to help provide more details about health.

This article will discuss what smart scales are, their benefits, how to choose one, some scales available to buy, and some alternative options.

Smart scales are electronic scales that have a variety of extra functions. These features may help people achieve their fitness and wellness goals easier than using traditional bathroom scales.

Smart scales are capable of tracking and storing data and communicating with other smart devices, such as fitness trackers or smartphones. This also allows users to set goals, chart progress, and share statistics.

Smart scales can record biometric information such as body fat, bone density, resting heart rate, and water percentage through bioelectrical impedance analysis (BIA).

BIA is a small electrical current that the scales pass through the body. As different bodily tissues such as muscle, fat, and bone have varying levels of water content, they also differ in electrical conductivity. The BIA uses this information to calculate a persons body composition.

People can turn off the electrical impulse feature on most smart scales. Pregnant people and anyone with a medical device implant such as a pacemaker should turn this feature off before using a smart scale.

There have been several studies into the benefits of self-weighing. A 2015 systematic review found that frequent self-weighing had a positive correlation with weight loss.

Studies in 2013 and 2016 using smart scales also came to the conclusion that self-weighing is associated with weight loss and a reduction in body mass index (BMI).

A 2013 study notes that digital scales are more accurate than traditional dial scales. Smart scales may also have a clinical use; one 2016 study indicates that in-home smart scale measurements are comparable with in-person weight measurements carried out by trained assessment staff.

Studies from 2017 and 2020 also suggest that smart scales may be useful for weight management in a healthcare setting.

Digital tools such as smart scales may also have benefits over traditional methods, such as availability and flexibility. In addition, smart scales can connect to smartphone applications, which also show promise for weight management strategies.

However, it is worth noting that a 2015 systematic review suggests that weighing scales may have a negative impact when females and younger people use them. This may be particularly true for those with eating disorders such as anorexia or bulimia.

When considering a set of smart scales, people should think about their budget, the body biometrics they want to measure, and whether or not they want the scales to connect with other smart devices or apps.

The cheaper smart scales tend to have fewer features, whereas the more expensive ones tend to have better connectivity to other devices and apps. It is best for a person to decide which type of smart scale they require so that they buy one that meets their needs.

Many smart scales are available to buy online. Below are five products that people may wish to try.

Please note that the writer of this article has not tried any of these products. All information presented here is purely research-based.

The Wyze Scale tracks 12 body composition metrics:

This scale also syncs data with other fitness apps, such as Apple Health and Google Fit. This allows people to view their progress at any time via Bluetooth connectivity. The scale turns on when a person stands on it, and it can measure biometrics when they stand on the glass surface.

The manufacturers state that the scale automatically recognizes up to eight users, with unlimited guest modes.

The Wyze Scale is available to buy online.

The Withings Body+ Scale measures weight, body fat and water percentage, and muscle and bone mass. The manufacturers state that measurements are accurate to 100 grams. The scale syncs with more than 100 fitness apps, such as Apple Health, Fitbit, and Google Fit.

This smart scale automatically syncs information via Wi-Fi with Health Mate, which is a free health app. The scale also features position control technology, which gives people suggestions as to how to stand so that the scale gets a more accurate measurement.

The manufacturers state that up to eight users can weigh themselves and track their personal histories, with the scale automatically recognizing which user is standing on the scale.

This smart scale also has a pregnancy tracker, allowing those who are pregnant to see their healthy weight gain range and receive obstetrician-reviewed advice. The scale also has a baby mode to track the infants health.

As well as these features, the Withings Body+ Scale allows people to set their weight goals and track the number of calories they consume each day.

The Withings Body+ Scale is available to buy online.

The Runcobo Digital Scale measures 14 body composition metrics, including weight, body fat and water percentage, muscle and bone mass, BMI, BMR, and protein levels.

The scale automatically switches between Wi-Fi and Bluetooth connectivity to ensure that people can check their fitness and wellness goals wherever they are.

Although the manufacturers do have a companion health app, the smart scale is also compatible with most smartphone fitness apps and fitness trackers, such as Fitbit.

This smart scale can identify up to eight users, automatically sending the users measurements to their corresponding profile.

The Runcobo Digital Scale is available to buy online.

This smart scale measures weights of up to 396 pounds (lb), BMI, and changes in body composition. It has Bluetooth and Wi-Fi connectivity, and people can easily set up the scale through the free Qardio companion app. The manufacturers claim that the scale accurately measures weight on any surface, including carpet.

This scale syncs with most apps including Apple Health, Samsung Health, MyFitnessPal, Google Fit, and Cronometer allowing people to keep all their fitness and wellness information in one place.

The QardioBase 2 does not require any batteries. Initially, people will need to charge the scale with a USB cable that comes with the product, and then the power lasts for up to 12 months. People can recharge the scale at any point using the USB cable.

The manufacturers state that the smart scale can automatically recognize up to eight unique users and comes with a guest mode. The scale also includes a pregnancy mode that lets people track their progress through each trimester.

The QardioBase 2 Scale is available to buy online.

The RolliBot Rollifit Scale measures eight biometrics, including weight, BMI, fat and water percentage, bone and muscle mass, BMR, and visceral fat. It accurately weighs people who weigh up to 400 lb. It comes with three AAA batteries and has auto-on and -off technology to save battery life.

The manufacturers recommend that people use the scale with bare feet to allow the product to measure correctly. The free companion app syncs data with Apple Health, Google Fit, and Fitbit.

This scale allows people to create unlimited member profiles to enable the whole family to track their fitness and wellness goals.

The RolliBot Rollifit Scale is available to buy online.

Follow this link:
What are some of the best smart scales? - Medical News Today

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Meal delivery services with vegan options allow people following a plant-based diet to eat the way they want without spending hours on meal preparation.

This article reviews some of the top vegan meal delivery services after providing a brief overview of the health benefits and possible risks of a vegan diet.

People on a vegan diet completely avoid eating any animal products or byproducts. While vegetarians may still eat dairy and eggs, vegans avoid these products.

Learn more about the difference between vegans and vegetarians here.

Many people eat a vegan diet because they have concerns about animal welfare or the environment. Others believe that a plant-based diet has certain health benefits.

Some of the potential health benefits of a vegan diet include:

Some research suggests a link between a history of disordered eating and the decision to adopt a plant-based diet. Anyone with concerns about eating disorders should seek a diagnosis so that they can get support.

Learn about getting help for eating disorders here.

The Academy of Nutrition and Dietetics have stated that an adequately planned plant-based diet can be nutritionally adequate. However, without planning, it is possible to become deficient in specific vitamins and minerals when eating a restrictive diet. People eating a vegan diet may wish to be conscious of the risk of deficiency.

Some possible vitamin and mineral deficiencies include:

Learn about important supplements for vegans here.

People who want to follow a vegan diet can try meal delivery services that are either fully vegan or plant-based. Fully vegan refers to the exclusion of animal products from nonfood items and lifestyle decisions, in addition to the diet, whereas plant-based just describes a diet consisting mostly or entirely of plant foods.

Many companies offer plant-based meal delivery services, with some offering only vegan options and no meat, fish, or dairy choices. We look at some of the top options below.

Please note that the writer of this article has not tried these products. All information is purely research-based.

This completely vegan meal kit delivery service provides users with all the ingredients they need to prepare a delicious and nutritious plant-based meal at home.

The Purple Carrot service is available for purchase online.

Learn more about Purple Carrot here.

Veestro is an entirely organic and vegan meal delivery service, offering preprepared meals that only require heating.

The Veestro service is available for purchase online.

Sakara deliver premium ready-to-eat meals on a customizable schedule. All meals are vegan and organic.

The Sakara service is available for purchase online.

MamaSezz offer fully vegan ready-to-eat meals. They operate a zero waste facility, and their meals are free from a range of allergens and additives.

The MamaSezz service is available for purchase online.

Learn more about MamaSezz here.

The following are some alternative plant-based meal delivery brands to consider:

Daily Harvest offer plant-based snacks and drinks, including smoothies, soups, fruit bowls, and lattes. A person chooses how many items they want to receive and specifies whether they want weekly or monthly delivery.

Learn more about Daily Harvest here.

Splendid Spoon offer smoothies, soups, and grain bowls. People can choose from more than 50 ready-made meals.

Learn more about Splendid Spoon here.

Some companies offer vegan options alongside meat-based meals, which may suit people who are also selecting meals for nonvegans.

However, these brands will not be right for people who disagree with buying from a nonvegan company.

This meal delivery service provides ready-to-eat meals that just require heating. The company also provide nonvegan meals that include meat and fish.

The Fresh nLean service is available for purchase online.

People first need to decide whether they want to receive meal kits or ready-made meals. Meal kits allow customers to prepare and cook their meals, while preprepared meals usually only require heating.

Meal kits can help people who are new to cooking in general or just starting out on a plant-based diet to learn some of the basics. Some people may also prefer cooking their own meals.

One benefit of choosing a meal kit service is that they often come with reusable recipe cards. Once a person learns a recipe, they can cook it again using the printed card. However, most meal kits require a person to have a well-stocked pantry.

Meal delivery can save people time and effort because they do not need to buy and prepare ingredients. For people with limited time or cooking experience, meal delivery can be helpful.

People should also select a service that offers dietary accommodations if they need to avoid certain ingredients because of an allergy or another health condition.

Those with strong moral reasons for following a vegan diet may prefer to choose a company that only offers plant-based meals and no meat options. People who also need to accommodate meat eaters in the household may prefer a company that offers both vegan and nonvegan options.

Signing up for a vegan meal kit or meal delivery service can help people ensure that they eat a nutritious and balanced diet without worrying about time and planning.

Many vegan meal delivery companies are available, offering a range of meal options. Individuals can compare different menus and services to identify the one most suited to their tastes and needs.

Go here to see the original:
5 of the best vegan meal delivery services - Medical News Today

Take to the outdoors during all times of year as part of a fitness routine that can help lift your body, mind and spirit, says yoga instructor Steve Procknal, striking a Warrior 2 pose at Niagara Square in downtown Buffalo.

Addressing stress that comes with the coronavirus pandemic can help you better adapt in such uncertain times.

It starts with structure. Get up, eat and go to bed at roughly the same times each day, even on weekends.

Focus the best you can on one thing at a time, one day at a time.

Eat a healthy diet, exercise regularly and take time throughout the day to safely do what you enjoy.

Socialize: Stay in contact with loved ones, including family and friends, even if you can only do so safely online or by phone. Connecting with others can increase happiness and reduce stress.

+4

Working in the mental health field is stressful for all the reasons that you can imagine what you get exposed to, burnout. But this has been exceedingly different.

Choose comfort wisely: Try to avoid increased use of foods heavy in salt, sugar or fat, as well as alcohol and other drugs. These give a false, fleeting sense of happiness. Instead, practice other coping skills to improve your mood and decrease your stress.

Move: Stress often becomes stored in our muscles, causing tension. Yoga, tai chi and simple stretching can focus attention on your muscles, easing tension and clearing your mind. A brisk walk can help, too.

Laugh: It will boost your mood and health. Find time to let your guard down and get a good laugh in every day.

Continue reading here:
Tips to better cope with pandemic stress, and where to find extra support - Buffalo News

New federal dietary guidelines encourage Americans to focus more on eating healthy throughout life, to be flexible in their eating patterns and to cut down on empty calories.

The recommendations, released every five years by the U.S. Department of Agriculture and the Department of Health and Human Services, are designed to promote nutrition and prevent chronic disease. The guidance influences food and nutrition programs at the federal, state and local levels, and impacts how food companies formulate their products.

"The high prevalence of diabetes, cancer and heart disease could be reduced if people ate better," said Judith Wylie-Rosett, a professor of health promotion and nutrition research at the Albert Einstein College of Medicine in New York City. "Chronic diseases are often related to obesity and poor nutritional habits."

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Here are five important takeaways from nutrition experts:

There's flexibility to customize

The recommendations emphasize that healthy eating comes in many forms and can be adjusted to fit cultural traditions, personal tastes and different budgets.

Swapping out red meat, for example, doesn't mean people have to force down their least-favorite source of protein.

"You can go with a plant-based diet or eat seafood, poultry and legumes rather than red meat," said Penny Kris-Etherton, a distinguished professor of nutrition at Pennsylvania State University in University Park.

The new focus on customization based on culture, budget and personal preference is a departure from the guideline's past one-size-fits-all approach to healthy eating.

"Tailoring the message engages people in making choices, which means it is more likely they will be able to make changes," Wylie-Rosett said. "In the past, guidelines have been aimed at the majority, and we are moving toward a minority-majority population. We need to respect and address the needs of the diversity within our society."

For the first time, the guidelines say children under 2 should completely avoid foods and drinks with added sugars, such as cake, ice cream and fruit drinks.

But the guidance for added sugars otherwise remains unchanged, despite a report last summer from the dietary guidelines advisory committee that called for everyone ages 2 and older to cut consumption to 6% of daily calories, down from the currently recommended 10%.

Similarly, the guidelines stuck with previous advice on alcohol no more than two drinks per day for men and one for women in adults who choose to drink. The advisory committee had suggested men limit alcohol to only one drink a day.

Alcohol is not recommended for adults who don't already drink, and pregnant women should avoid it completely, the guidelines say.

"Sugar and alcohol don't have any nutrition whatsoever," Kris-Etherton said. Sugar is often added to a variety of foods where you might not expect it, including bottled spaghetti sauce, ketchup, breads and cereals. It's important to read nutrition labels and select foods accordingly, she said.

It's never too late (or too early)

The guidelines for the first time outline recommendations "by life stage, from birth through older adulthood." For example, babies should exclusively have breast milk for the first six months of life. If breastfeeding isn't an option, babies should be fed an iron-fortified infant formula.

In addition, the guidelines recognize that people 60 and older have slightly different nutritional needs. For instance, vitamin B12 deficiencies are more common in older people because the ability to absorb the nutrient naturally decreases with age, but also can decrease because of certain medications. So, older adults are urged to eat the recommended amount of protein, a common source of B12, as well as B12-fortified foods.

Foods are not eaten in isolation but in a wide array of combinations over time a dietary pattern.

The idea, Wylie-Rosett said, is to eat a variety of colorful fruits and vegetables rather than focusing on specific nutrients. For example, beta carotene is a plant pigment and antioxidant found in carrots and other vegetables.

"There are over 600 carotenoids, but the only one we talk about is beta carotene," she said. "We've created our nutrient guides to avoid deficiencies, (but) what we need to do is focus on optimal health."

To that end, the guidelines recommend people vary their source of protein, fill half their plate with a mix of different fruits and vegetables, select low-fat dairy or soy alternatives, and avoid foods high in sugar, saturated fat and sodium.

To help people get started, the USDA offers MyPlate Plan, an online tool that makes recommendations based on age, sex, height, weight and activity levels.

The theme of the 164-page guideline is to "make every bite count." That means avoiding high-calorie junk foods such as potato chips, cookies and calorie-laden (and nutrient-poor) fast foods in favor of healthier options, Kris-Etherton said.

Think whole grains, fruits and vegetables; vegetable oils instead of butter or coconut oil; and low-fat dairy and leaner proteins.

The guidelines offer several ideas for making dishes healthier. For example, shave calories off a burrito bowl by using reduced-fat cheese and adding vegetables in place of some rice and beans. Choose brown rice instead of white rice to add fiber, which will help you feel full and more likely to skip dessert.

"When you fill up on all the right foods, you don't want the other foods, because you're full and satisfied," Kris-Etherton said.

And the benefits multiply, Kris-Etherton said. People will likely sleep better, be less stressed and have more energy to exercise.

"It just goes on and on," she said. "Good nutrition really helps with overall well-being."

Link:
New dietary guidelines: 5 things nutrition experts want you to know - The Albany Herald

Photo credit: Owen Franken - Getty Images

From Bicycling

Any time you go to the grocery store, you likely toss an onion or two into your cart without thinking twice about it; its an easy addition to top your salads or flavor your meals. But, the nutritional value of the veggie is often overlooked, often seen as a way to simply to amp up the taste of your food.

Onions are very much a forgotten vegetable with lots of benefits and flavor, says culinary and integrative dietitian Marisa Moore, M.B.A., R.D.N.

We tapped Moore and New York City-based dietitian Natalie Rizzo, M.S., R.D., to peel back the layers for us on all the health benefits of onions.

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Thanks to the presence of certain phytochemicals (plant chemicals that contribute to their color, taste, and smell), including disulfides and trisulfides, onions may help ward off chronic diseases, such as heart disease and certain cancers, as part of a balanced healthy diet, Moore says. Plus, onions contain some fiber, vitamin C, and folate, among other nutrients, which can be helpful for boosting health and performance.

Onions contain a beneficial anti-inflammatory compound, known as quercetin. This compound can help reduce the effects of post-workout inflammation in athletes, says Rizzo. Plus, a recent study published in the Journal of Functional Foods found that the quercetin in onions may act as an anti-inflammatory agent.

Though there may not be enough to make a measurable difference in your diet just through eating onions alone, Moore says, so be sure to hydrate, stretch and eat a nutritious meal to help with postworkout recovery as well.

Theres no one recommended frequency, so you can eat onions as often as you please, says Moore.

However, Rizzo points out some athletes might find that onions cause GI distress if eaten before exercise. So, you might want to avoid them for that reason, or time your meals with onions around your workouts. But if you can eat onions and feel great, its fine to eat them daily, but like everything else, in moderation.

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Red onions also contain some anthocyanins (the same antioxidant found in berries), which may promote healing and recovery, but most onions provide similar benefits, says Moore.

Remember, that there are different onions with varying levels of pungency, so what you eat may be based on your individual taste. For example, shallots are quite mild, and white onions are more pungent.

Yes. Cooked onions may contain less vitamin C than raw onions because of water loss, Moore says. Quickly steaming or sauting onions will allow you to retain the most nutrients.

But, its also fine to include them in soups and stews [which cook] for longer since youll eat the broth, Moore says.

And keep in mind, fresh and frozen are exactly the same, says Rizzo. Frozen veggies are picked at the peak of freshness and flash frozen to lock in nutrients.

The difference between fresh and cooked veggies is minimal, but youll also want to consider what you use to cook the veggie, Rizzo says. For instance, if you use oil, that adds calories and fat to your meal.

There are many ways you can eat onions, and if you dont like them prepared one way, try others before you write them off completely. Moore suggests adding onions as a crunchy, spicy, flavorful ingredient in fresh salsa or relish. Depending on your personal preferences, putting them in a variety of cooked meals including sauces, stews, and soups, will give you a savory flavor, and grilling or roasting them gives you a sweet, standalone vegetable.

Additionally, your spice cabinet may already have onion powder. The spice is just dehydrated onions, so its essentially the same nutrient profile, says Rizzo. The difference is that you would only use 1 tablespoon of onion powder to replace 1 medium onion in a recipe.

One tablespoon of onion powder has about half the nutritional benefits of an actual onion. For instance, an onion has 50 calories, while onion powder has about 20 calories. And an onion has about 200 mg of potassium, while 1 tbsp of onion powder has 70 mg.

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Originally posted here:
Onions Dont Just Add Flavor to MealsThey Can Help Cyclists Recover From a Hard Workout - Yahoo Lifestyle

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From Prevention

Gastrointestinal (GI) issues are common, and new research found that if you suffer from gastroesophageal reflux disease (GERD), eating a healthy diet and getting enough exercise can help relieve symptoms.

Daily physical activity and eating a Mediterranean-style diet can help clear stomach acid more efficiently and help with digestion, which alleviates GERD symptoms.

Many people will deal with gastrointestinal (GI) issues at some point in their lives. And, if you regularly suffer from heartburn (a fairly common GI issue), even when you eat the right foods that are supposed to help, there are more lifestyle tweaks you may want to consider, according to a recent study in JAMA Internal Medicine.

Using data from the large-scale Nurses Health Study II, researchers compared the prevalence of gastroesophageal reflux disease (GERD) symptoms and other factors like physical activity, body mass index, smoking, medication use, diet, and adhering to treatment if they had a diagnosis of heartburn and/or acid reflux.

The researchers found five factors that made a notable difference in symptom reduction: maintaining a normal weight, never smoking, moderate-to-vigorous physical activity for at least 30 minutes daily, restricting acidic beverages like coffee and tea to two cups daily, and following a prudent diet. (This type of diet is similar to a Mediterranean style of eating, with heavy emphasis on fruits, vegetables, whole grains, low-fat dairy, fish, and poultry.)

The more factors a participant followed, the lower the chances of GERD symptoms, according to the studys senior author, Andrew Chan, M.D., professor of medicine at Harvard Medical School. He told Runners World that those who followed all five of the guidelines reduced symptoms by about 40%, and if they were also using prescribed heartburn treatment, the symptoms were lowered even more.

Although diet is often highlighted the most as a way to manage GERD, Dr. Chan said the role of physical activity was prominent as well.

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We were impressed by how much physical activity could reduce reflux symptoms, and this is one of the first studies to show its effectiveness, he said.

In terms of why, Dr. Chan added that higher levels of physical activityespecially if done dailycan help clear stomach acid more efficiently and help with digestion, which means the acid is less likely to back up into the esophagus, which is what causes heartburn.

Although the research participants were all women, Dr. Chan added that its likely these factors would also pertain to men, and would also encompass both older and younger people, since the mechanism is the same: Move more often, and your digestive system benefits.

Previous research has noted that GERD is one of the most common gastrointestinal disorders, with a prevalence of about 20 to 30 percent of the U.S. population, although researchers add that number could be much higher since not everyone with GERD sees a doctor about the issue. Instead, many individuals just pop an over-the-counter antacid medication to control symptoms.

Occasional use of those meds is often fine, but if you find yourself keeping them handy for regular usage, or taking prescribed medications daily, that may be an issue, Dr. Chan added.

Although effective in most patients, there are lingering concerns about the long-term side effects of taking medications, such as proton pump inhibitors, he said. This research should provide clinicians and patients with some incentive to try diet and lifestyle modifications to minimize the unnecessary use of medications.

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Suffer From Acid Reflux? Heres How Diet and Exercise Can Help Relieve Symptoms - Yahoo Lifestyle

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If the year 2020 has taught us anything, its that our health takes priority.

In addition to the many societal changes of last year, the way we exercise has changed, too. With more people staying at home without access to gyms, the fitness landscape has transformed dramatically.

With 2021 upon us, we can expect to see even more changes to fitness culture. Industry experts are predicting massive shifts, so you may wonder what this year has in store.

Here are the top 9 fitness trends predicted for 2021.

With gym restrictions in place for the foreseeable future, consumers are expected to continue to invest in at-home fitness experiences.

According to a recent poll of 2,000 people by OnePoll, 75% of people believe its easier to stay fit at home. Since the COVID-19 pandemic began in early 2020, 64% of respondents stated that theyre more interested in at-home exercise than ever before.

As the uncertainty of the pandemic continues into 2021, its anticipated that most people will stick with at-home workouts, dedicating living space to personalized home gyms.

Notably, you can get in a good workout without needing to buy expensive equipment. The average American spent $95.79 on home gym equipment during quarantine considerably less than a gym membership.

With a pair of dumbbells and exercise bands, you can make getting in shape accessible and affordable.

Though using a home gym works for some people, many dont have enough space. Whats more, its possible to get in a good workout without spending a penny.

Going forward, expect to see more people utilizing free YouTube videos and exercise apps to guide them through workouts. Many of these exercises require minimal or no equipment and use your body weight for resistance.

Gym and boutique fitness studio closures during the pandemic led to a surge in sales of high-end workout equipment.

In fact, the treadmill and stationary bike company Peloton experienced a 232% increase in sales during the first quarter of 2020. Though these exercise machines require an initial investment, theyre hugely popular and highly rated.

Affluent customers are expected to create customized, fully equipped home gyms replete with items like high-end treadmills, stationary bikes, row machines, and workout mirrors.

Due to a surge in interest in whole-body health, many people are approaching fitness as one piece of a larger health puzzle rather than a way to simply gain strength. To that end, theyre balancing exercise with restorative activities like sleep and meditation.

As people become savvier about workouts, theyre using post-workout time to recover faster and enhance performance. Access to top-of-the-line recovery tools once reserved for professional athletes and physical therapists are making their way into homes.

Sales of products that soothe sore or tight muscles, improve circulation, and increase relaxation are expected to increase in 2021, just as they did the year prior.

Furthermore, people are increasingly focused on whole-body wellness, which involves treating all aspects of health, such as exercise, nutrition, sleep, stress, and mindfulness.

As such, theyll be looking for products, apps, and tools to help them track their progress, sleep better, and improve overall well-being.

Wearable devices have soared in popularity over the past decade. In fact, its predicted that by 2022 over 900 million people will wear these devices. By 2025, the industry is expected to be worth over $70 billion.

People will rely on these devices to provide detailed information about their health, sleep habits, and recovery, alongside personalized recommendations.

Over the course of the pandemic, people have become interested in combining exercise and mental relaxation to relieve stress. Fitness enthusiasts are looking for ways to promote physical and mental well-being in unison rather than as two separate activities.

Thus, yoga, pilates, and other mind-body activities are gaining popularity and expected to become a $66 billion industry by 2027. This figure includes in-person and virtual classes, equipment, and apparel.

Theres also a growing push for more intentional exercise, with focus placed on form and muscle activation instead of mindlessly going through the motions of a workout. These changes may improve workout quality and keep your mind focused on the task at hand (1).

If you cant attend in-person classes, you can easily find free yoga videos online or pay for a subscription.

Virtual fitness has surged in popularity as entire populations are now stuck at home. From platforms that allow athletes to train and compete in a virtual world to video games that get you moving and socializing, there are options for everyone.

Though physical or social distancing will be in place throughout 2021 in numerous locations, athletes are finding new ways to train and stay competitive. These include options from digital at-home cycling programs to online workout communities.

Users can log in to live or prerecorded workouts taught by real trainers and share their progress with peers. This industry is forecasted to be worth $30 billion by 2026.

Though training apps are popular, the video game industry is also incorporating fitness into their games by using body movement as the main controller.

You can play by yourself, with friends, or strangers online to get in a fun workout.

Staying indoors for most of 2020 and into the new year has been a difficult feat for most of us. Depending on where you live, you may have been allowed to go outside and get some much-needed activity.

One 2020 trend thats expected to continue are sports that naturally lend themselves to social distancing, such as golf, outdoor cycling, and surfing.

According to figures from Golf Datatech, the number of rounds played in August 2020 was up 20.6% from the year prior. Outdoor cycling has enjoyed a similar surge, with bicycle sales up 121%.

Surfing has gained traction along the East and West Coasts of the United States as a physically and mentally demanding sport. As such, these solo sports may continue to grow post-pandemic as a way to get outside while still practicing physical distancing.

In 2021 you can expect to see a huge shift in the fitness industry.

With ever-changing technology, the fitness industry is expected to keep up with the times and provide a more personalized approach to fitness and health.

From at-home workouts to virtual training and health monitoring, 2021 promises to make fitness more accessible and enjoyable for all.

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The Top 9 Fitness Trends on the Horizon in 2021 - Healthline