1. Be mindful about what youre eating.

As humans age into adulthood, Chag says we tend to turn off a component in our brain that tells us when were full.

When you see a little kid with an ice cream cone, youll notice they stop eating it when theyre full, she said. But with adults, theres this clean the plate mentality.

Before and after each meal, Chag recommends thinking about how hungry or full you are on a scale of one to 10, with one being starving and 10 being Thanksgiving-dinner stuffed.

At the end of each meal, you want to feel about a six, seven, or eight, she said. You never want to be at a 10, but you also dont want to feel faint.

Chag said that mindless snacking and grazing also tends to happen when we turn off this mechanism. She says before you reach for between-meal foods to check in internally and ask, Am I hungry, or am I kind of dehydrated?

Sometimes, you just need a cup of water, she said.

And when it comes to mindful eating, practice makes perfect.

Its easy to talk about, but it takes a lot, she said. If you can tap back into it, it will be your guide. It takes time. Its not going to happen overnight. Be patient with yourself."

2. Fill up half your plate with veggies.

Gone are the days of meat and potatoes dominating dinner plates. To keep healthy, Chag recommends loading up half your plate, or a portion two to three times the size of your fist, with non-starch vegetables. (Starchy vegetables can include potatoes and corn.)

Vegetables to strive for include bell peppers, broccoli, cauliflower, Brussels sprouts, leafy greens the world is your oyster, Chag said.

However, when it comes to choosing veggies, variety is key. You dont want them just to be green. Get some color on the plate," Chag said, noting that different-colored foods can help supply a range of vitamins and minerals.

3. Adhere to the 80/20 rule.

In general, every meal should follow the 80/20 guideline, Chag said, where 20 percent of the food eaten is a lean protein like chicken, fish, or pork.

Red meat lovers: You can have your beef and eat it, too, as long as you opt for a lean cut like a top sirloin or prime rib and consume it in moderation, she said.

When it comes to starches like potatoes, rice, and bread, generally a portion the size of your fist, or half your fist, would be a Chag-approved goal. (Yes, that includes the mashed potatoes and Thanksgiving stuffing.)

4. Nightshades are now on the table (literally).

If Brady is known for any weird diet quirks (remember his well-documented love of avocados?) its his aversion to nightshades, which include tomatoes, eggplants, and potatoes.

However, Chag said that now, for some people, nightshades are (literally) on the table. Chag said she and Guerrero Bradys controversial trainer and TB12 co-founder who helped develop the football stars diet and off-field exercise regimen look at what was historically said and evolve based on research and experience.

For example, if a veggie-averse client is only eating three vegetables a day and two of those are nightshades, then if theyre not feeling any negative effects, there would be no reason to cut them out of their diet.

Its person-dependent, she said. We want to make sure people are getting enough fruits and veggies a day, since theyre rich in vitamins and antioxidants."

So does this mean Brady himself is back on the nightshade train? With a laugh, Chag noted that Guerrero is the point person on Bradys diet, and that she had no idea if he has come around on tomatoes.

5. Hydrate, hydrate, hydrate.

Another headline-grabbing statistic from The TB12 Method: Brady apparently drinks as much as 25 glasses of water a day.

Twenty-five . . . is a lot. Very much a lot, Alicia Romano, a clinical registered dietician at the Frances Stern Nutrition Center at Tufts Medical Center, previously told the Globe. I would never recommend that to a patient.

So when Chag begins to wax poetic about the benefits of staying hydrated, I ask what she thinks about the 20-some glasses of water a day.

Generally, she says people should take their body weight in pounds, divide it by two, and use that number in ounces as a baseline for how much water to guzzle a day. (Surprisingly, after doing the math, this seems pretty doable for most people.)

However, if youre active, she says, thats when we start taking other things into account, like what your sweat rate is, because we want to make sure were making up for losses.

6. When it comes to alcohol, moderation is key.

In order to fend off dehydration, Chag recommends opting for water or seltzer as a first drink when you arrive at bars, parties, or family dinners where alcohol is front and center.

If you skip the first one, you build a little bit of armor for yourself, she said. Alcohol is super pro-inflammatory and dehydrating, so we try to get the number of alcoholic drinks as low as we can.

She also notes that simply having a non-alcoholic drink in your hand can deter mindless alcohol intake.

"People are eager to get you a drink because they want to be a good host, but if you already have something in your hand, you can say youre all set.

You dont need to go alcohol free to be TB12-approved, though. And dont feel like you need to choke down vodka sodas in a quest to limit calories.

If youre drinking, pick something you enjoy and have it in moderation, she said. From a diet standpoint, I dont care where your number [of drinks per week] is, I just try to bring it down. Some of my clients have two drinks a week, max. Some of my clients are wine aficionados, and they have 15 glasses of wine a week.

For those of us more who are simply aiming to clean up our down-the-hatch act, Chag recommends against sugary cocktails that use rely heavily on juice or soda, since refined sugar is inflammatory. Go more straightforward, she said.

7. Its OK to enjoy guilty pleasures now and then.

Its the holidays. No one is expecting you to refuse every chocolate or home-baked sugar cookie, Chag said.

Avoiding sugar can be challenging, especially this time of year, she said. Dont beat yourself up over that Lindt chocolate ball.

In terms of how often you consume something, Chag says there are two categories: Sometimes foods and everyday foods. The sometimes foods tend to include the sugary, delectable treats that are a no-no in the TB12 world.

Its OK to just have them some of the time, she said. Its not not having it, but spreading it out. Make sure it becomes a sometimes food, not an everyday food."

And even if you pig out on foods that are unsanctioned by the TB12 nutritionist (gasp!), Chag said that its not a big deal to do once in a while.

Enjoy it, she said. Know that one meal wont undo one month or one years worth of hard work."

8. Dont forget to move.

Yes, Chag is aware that movement is not a food. But she says its still important to work into a healthy diet.

For example, after a family meal, get everyone together and go on a walk around the neighborhood, Chag suggests.

It doesnt have to be sweat-inducing," she said. Go on a leisurely walk. Take the stairs instead of the elevator. Little things build up over time.

Jaclyn Reiss can be reached at jaclyn.reiss@globe.com. Follow her on Twitter: @JaclynReiss

Excerpt from:
8 tips on holiday eating from a TB12 nutritionist - The Boston Globe

If there's one part of the body that most people would like to be free of excess fat, it's the belly. And it's not just for appearance's sake: The specific type of fat that accumulates around your midsection has been linked to a higher risk of disease, including some cancers, type 2 diabetes and heart disease.

Core exercises can reduce the appearance of belly fat, but there are better ways to get rid of it altogether.

Credit: andresr/E+/GettyImages

Spot reduction, or the idea that you can target fat loss from specific areas of the body, is a myth, so there's no exercise or food that will magically melt away belly fat. But if you're looking to lose belly fat for the long haul, there are a number of research- and expert-backed things you can do.

The first step to getting rid of your belly fat is understanding how it's different from other types of body fat and how that factors in when it comes to weight loss.

There are two types of belly fat:

"As we get older and our hormones change, we tend to deposit more visceral fat, which is very pro-inflammatory and much more dangerous to health than subcutaneous fat," Luiza Petre, MD, a cardiologist and weight-management expert, tells LIVESTRONG.com.

Generally, a waist size over 35 inches for women and over 40 inches for men indicates excess visceral fat, according to the National Institutes of Health.

First things first: Weight loss is a systemic process, which means that energy (read: fat) is burned at an equal rate throughout the body, Dr. Petre says. In other words, your body doesn't tap any one particular area before any other.

"What may seem to be focal weight loss is actually a product of how our fat tissue is distributed," she explains. Women tend to store more fat around the thighs and hips, while men carry more around the waist. Therefore, when weight loss occurs, it's more visible in those areas.

However, there is a difference when it comes to which type of fat goes first. Visceral fat is more readily metabolized into fatty acids, per Harvard Health Publishing, so it responds to diet and exercise more efficiently than soft fat on, say, the hips and thighs.

Once you create a healthy calorie deficit and implement the tips below, you can expect to see a difference in your belly in about two weeks.

Credit: Chaloemphon Wanitcharoentham / EyeEm/EyeEm/GettyImages

How quickly can you expect to watch your belly disappear? Well, that all depends on your calorie deficit.

If you want to lose belly fat, you need to lose weight, which means you need to consume less calories than you burn. Most people can safely cut between 500 and 1,000 calories per day, which typically leads to between 1 and 2 pounds of weight loss per week, according to the Mayo Clinic.

Wondering how to calculate your calories for weight loss? Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals!

If you stick to that schedule, you should start to notice a difference in your abdominal area in about two weeks, says Holly Roser, a certified personal trainer and sports nutritionist.

Don't fall for fads promising lightning-fast weight loss or six-pack abs in just a few days. Here's what really works when it comes to trimming your tummy and keeping visceral fat at bay.

Try High-Intensity Interval Training (HIIT)

When you think about exercise for a flatter belly, your mind may immediately go to crunches and other core-targeting moves. But while abdominal exercises can tighten the muscles and make the abdomen look better, Dr. Petre says these moves won't actually trim down the fat around your waist. "Not all exercises are created equal when it comes to belly fat," she stresses.

Research, including a September 2019 study published in Mayo Clinic Proceedings, has found that high-intensity interval training (HIIT) is more effective in reducing abdominal fat compared to other types of training. Researchers noted that people who practiced HIIT not only shaved more inches off their waists but also lost more body fat and gained more lean muscle mass than those who performed other moderate-intensity exercise, including brisk walking and cycling.

Compared to low-fat diets, Dr. Petre maintains that lower-carb diets are better when it comes to blasting visceral fat. One important study, published August 2019 in the Journal of Hepatology, found that a lower-carbohydrate Mediterranean diet was more effective at reducing belly fat than a diet lower in fat.

Everyone needs fat in his or her diet. But the type of fat you're eating is important, too. Those following a Mediterranean diet are encouraged to avoid or limit saturated fats found in such foods as butter, lard, full-fat dairy, fatty meats, fried foods and commercial baked goods and instead stick to unsaturated fats like olive oil, avocado and nuts.

The Mediterranean diet also puts the focus on whole grains over refined carbs, which can help put the kibosh on belly fat. According to Harvard Health Publishing, these refined foods (think: white bread and rice, chips, sweets and sugary drinks) cause sharp spikes in blood sugar and elevate your triglyceride levels, which cause your body to store more fat around the waist.

Avocados are a smart choice when you're trying to lose belly fat.

Credit: Milan_Jovic/E+/GettyImages

Ilana Muhlstein, RD, dietitian and co-creator of Beachbody's 2B Mindset, is a fan of cruciferous veggies such as cabbage, arugula, cauliflower and Brussels sprouts as great belly fat-blasting fuel. "They are low in calories but high in fiber," she explains.

Eating more fiber can help you feel full on less food, which helps with weight loss in general. And eating more soluble fiber such as the kind found in many veggies but also flax seeds, oranges, beans and oats in particular may be key in reducing abdominal fat. One oft-cited study published in the February 2012 issue of Obesity followed more than 1,000 people for five years and found that each 10-gram increase in soluble fiber intake decreased belly fat accumulation by 3.7 percent.

Before you get too caught up in exactly how much and which kind of fiber you should be getting, keep in mind that there's no perfect amount to aim for instead, simply fill your plate with a variety of veggies as often as possible.

"A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again."

Research has established a link between sleep and visceral fat, Dr. Petre says. Indeed, a May 2014 study published in Obesity found that those who sleep a healthy amount of time defined by researchers as seven to eight hours a day gained significantly less visceral fat than those who slept too little or too much.

One of the culprits here is cortisol, aka the stress hormone, which your body tends to release when you're short on shut-eye. Cortisol signals your body to store more fat in your belly while also increasing your hunger and negatively affecting your metabolism.

Speaking of cortisol, research has also connected higher stress levels to more belly fat. "High cortisol levels can actually increase your visceral fat, as the hormone is known to increase the amount of fat that clings to your body and magnifies the growth of your fat cells," Dr. Petre says.

Stressful situations are nearly unavoidable in everyday life, but you do have control over your response to them, which can help mitigate the effects of cortisol on your body: Check out eight ways to beat stress-induced belly fat.

Because there are so many components involved in blasting belly fat, Dr. Petre says that motivation and commitment are key even when you don't see results right away. "A combined program of a low-carbohydrate and high-fiber diet with regular exercise and a de-stress plan will allow you to see a waistline again," she says. "You can push past your genetics and bad habits to get rid of that elastic waistband forever."

Read more:
How to Lose Belly Fat: 6 Things That Really Work - LIVESTRONG.COM

Holly Willoughby has had a long career in television, spanning almost 20 years. She is a regular bubble of laughter and positivity on This Morning alongside her TV co-host Philip Schofield. Holly regularly posts images of herself on Instagram looking toned and in shape, and fans have noticed, with several people bombarding the star on a daily basis by asking questions about how she says in shape.

Holly has notable television credentials to her name which include Dancing on Ice, Celebrity Juice, Im A Celebrity Get Me Out of Here! and The Voice UK.

Over the years, fans of the daytime television star have noticed changes in her frame.

However, despite seeming to look trimmer, the mum-of-three doesnt want to give away too much about her diet.

Speaking to Prima Magazine, Holly said: I try not to focus too much on my appearance. As long as Im being healthy, thats good enough for me.

READ MORE:Man loses175lbsusing 'life-changingdiet plan

Earlier this year, the television host revealed why she didn't want to talk about her diet.

She told the Sunday Times: It's a personal thing for me, and I think people get obsessive with it.

"Everybody knows what leads to a healthy lifestyle, but it's not up to me to give you a blow-by-blow account of what I've eaten that day. It's not helpful, and it's not what's important.

While she has remained tight-lipped about just how she stays fit and healthy, her Celebrity Juice co-star Keith Lemon wasn't quite so secretive.

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Keith revealed her trim figure was down to boxing.

He told the Sun Online: "I've heard a rumour that it's some sort of boxing.

"I asked if she was going to be bringing a fitness DVD out, because everyone's going to be saying, 'I want a body like Holly Willoughby!"

And Keith says the TV presenter is "sick" of answering questions about it.

He said: "Ages ago she came back from holiday and I said she'd lost weight, I could see it in her face.

"Then everyone picked up on it, and we were at a party a while later and I said, 'I bet you're sick to death of everyone asking you how you've lost it...but how have you lost it?'

"Holly's always been a total babe.

Despite keeping tight-lipped about her slim figure, a TV source spoke out about Hollys diet.

The source told The Mirror: Holly is determined to keep her new-look body so she eats chicken, carrots, and hummus.

The source, however, did claim that Holly has a sweet tooth and occasionally can be spotted tucking into one particular sweet treat to calm her cravings.

Youll never see her without a pack of mango either, to satisfy her sweet tooth, they said.

The source added that Holly has rediscovered herself after adopting a new healthy lifestyle: "She says she's discovered a 'new me' and won't be giving up anytime soon."

As well as following a healthy diet, Lynne Robinson, director of London-based Body Control Pilates, has said she has worked with the star on her exercise routine.

I worked with Holly for several months, teaching her privately at her home once a week, she told The Sun.

Holly had postnatal matt work classes which concentrated on strengthening and toning her core.

Recently, Holly shared a series of images with her six million Instagram followers that showed off her trim physique.

In the images, Holly posed in a sleek red dress with a square neckline, black block belt and a pair of black suede heels.

She later also shared an image of herself in the same outfit alongside Father Christmas.

Excerpt from:
Holly Willoughby: This Morning presenter incredible weight loss - what has Holly said? - Express

Bananas are a true superfood in every sense. In fact, a lot of gym-goers prefer to have a glass full of banana smoothie before or after a grueling workout. A lot of athletes too, prefer to have a banana on the go. Plus, it makes for such a tasty fruit!

Had simply, in its original form or topped off in dishes and shakes, there is no denying that bananas make for an excellent addition to your diet, especially for those who are on the lookout for a simple weight loss plan. They are loaded with good digestive enzymes that fuel up the system, recharge the metabolism and also have the ability to satiate you, which can cut down on untimely hunger pangs and stop you from overeating. It also raises the production of dopamine in the body, which keeps you more energized to workout!

Bananas also release energy slowly in the body and fuel your exercise. It is also an excellent source of potassium, which ensures that your skeletal and heart muscles keep flexing and contracting while you workout. They also contain a good source of potassium and fiber content in them which helps in regulating body fat, fight toxins actively and recharge the body to fight away the free radicals in the body.

Well, what if we told you, there is another secret health benefit of the fruit-something that's hiding in its peels?

Yes, before you decide to simply throw away the peels after eating the pulpy fruit inside, think twice. Eating the peels can actually accelerate your weight loss mission in an easier way! Banana peels not just cut out on food wastage, but can also help you ditch the flab a little faster!

According to Australian dietician Susie Bowell, banana peels can be an easy way to lose weight and if consumed regularly, it can provide ample nourishment, specifically to trim down your waistline. Detailing the benefits of the same in a study, Bowell mentioned that eating the peels in any form can increase your overall fiber content (by at least 10%), which is a good addition. Plus, the skin also guarantees a whopping 20% more vitamin B6, vitamin C, potassium and magnesium content, supporting the fact that it is full of nutrition. With the fiber, you stand to regulate your digestion and smoothen up the weight loss problems from the root. Hence, this way, not just the bananas but the peel too can help lose weight faster.

According to experts, the colour of the banana skin also carries with it several other nutritious benefits that are super healthy for you. Ripe, green banana skins contain a good portion of tryptophan (which is an essential amino acid), resistant starch which is essential to maintain a good gut. Yellow skinned bananas, the most popularly found ones contain several antioxidants that have cancer-protecting properties and strengthen your immunity too. The nutrients in the skin can also supply melatonin, which can improve sleep quality.

While studies are still underway to test how successful and helpful they are for weight watchers, banana peels, are no doubt super healthy. You can boil them or have them raw, or introduce them to your diet in a slow manner. Be sure to clean and thoroughly wash the bananas before consuming them to ensure that you do not ingest traces of germs or pesticides along with the health benefits!

See original here:
Weight loss: Can eating banana peels help you lose weight? - Times of India

Fitness is not ripped muscles or abs. Fitness is a way of life a healthy life that makes you feel good everyday. For 42-year-old Narendra Firodia, losing weight was just the first step to realising this goal.

My goal was to get healthy and fit! And, I knew that to make it happen, the first step that Id have to take was - lose my bodys excess weight. This first step commenced two years ago when Firodia weighed a whopping 102 kgs.

Two years ago, as I was approaching my 40th birthday, I met Luke Coutinho, author, holistic lifestyle coach and co-founder of RESET - Holistic Living Concepts during the learning session of Entrepreneurs Organization Pune, he says. Coutinho is a well-known lifestyle coach, who forefronts healthy eating habits and wellness practices over fad diets. I had been following Luke on Facebook for a while before I saw him address the crowd in Pune that day. I had always thought that one day, when I meet him, Ill ask him to guide me on a path of holistic living, he informs.

When I finally met Luke, post the event, we went through my medical records, and consequently, I enrolled myself in Lukes one year program that was centered around eating right, exercising, sleeping and creating a balance between my professional and personal life to get started on my weight loss and fitness journey. Below, he highlights the key elements of this one year program and weight loss plan that eventually helped him lose 18 kgs and trim from 102 kgs to 84 kgs.

My weight loss plan, comprising a workout routine and a daily diet plan, was customised according to my body type. I was also assigned my own personal nutritionist, who charted a new diet plan for me devoid of wheat, milk, sugar, tea and coffee. While these food items were restricted from my diet, the new meals I started consuming werent that different from what I was used to eating.

The new diet focused more on tips for preparation of food, portion control and substituting rich and heavy foods with healthy alternatives such as Poha and Idlis, Jowar/Bajra rotis and Dal, various types of Khichdis and Soups and Salads for breakfast, lunch and dinner.

Various types of detox routines also became a part of my overall weight loss plan. According to Luke and Dr Deepti Bagree, Head of Department - Healthcare Division, RESET - Holistic Living Concepts, these detox plans included foods that were easy to digest like fermented foods such as idlis, dosas, probiotic beverages like kombucha, dark coloured fruits and vegetables and makhanas, sprouts as snacks.

Apart from switching to healthier alternatives, following a monthly intermittent fasting routine also greatly helped me get in shape.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

ALSO READ: Is intermittent fasting really worth It?

As a part of his weight loss exercise regime, Firodia used to brisk walk 12000 steps every day and also devote time to practise Yoga and functional training. Id workout 6 days/week and 1 day was reserved for rest and recovery. But I felt quite energetic on this rest day as well, as I followed what's commonly known as active rest, which essentially translates to keeping the body active by focusing on your daily routine and mundane tasks.

"Luke's team did not just concentrate on tweaking my food habits but also made sure that I slept well and that my mental/emotional health were in tandem with my physical health. Moreover, through this transformation I have become like a brand ambassador of sorts for fitness and healthy food in my hometown of Ahmednagar in Pune. I have also motivated many of my family members and friends to eat healthy and exercise daily to stay fit."

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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See the article here:
How to lose weight like this 42-year-old who lost 18 kgs by tweaking his eating habits instead of crash dieting - GQ India - What a man's got to do

Christian Dye

A graduate student in the University of Hawaii at Mnoa John A. Burns School of Medicine (JABSOM) is conducting research that may have a significant impact on underserved and vulnerable populations. Christian Dye is probing the causes of diabetes and other chronic diseases prevalent in Native Hawaiian and other communities.

Dye, currently a faculty member at JABSOM, will earn his PhD from UH Mnoa in spring 2020.

My current research seeks to understand inflammation-associated disorders, like diabetes, from an epigenetics viewpointthe influence of environmental factors (diet, exercise, smoking, etc.) on how our cells function by influencing how genes are turned on, off, or even changed, he explained.

JABSOM has allowed me to be at the center of research that is not only meaningful, but was instrumental in allowing me to do so in the communities that I feel most passionate about, Native Hawaiians and Pacific Islanders, Dye said.

Dye focuses on epigenetics to determine the potential mechanisms underlying disease pathogenesis. We may be able to understand whether certain areas of the genome are epigenetically regulated and if such regulation may be involved in how immune cells function and whether this leads to immune dysfunction or inflammation.

Exciting results of Dyes research include the benefits of an intervention in Native Hawaiians with diabetes, which led to drastic changes in epigenetic profiles. The epigenetic alterations were linked to changes in gene expression and immune cell function (reduced inflammation) that were associated with better glycemic control. These findings have potentially bridged cell function and beneficial health outcomes with epigenetic modifications that may regulate genes enriched in biological functions important to immune cells, he said.

Dye plans to develop a network of community-based participatory research centers for investigation of cellular, molecular or biological mechanisms that may underlie the benefits of culturally-based practices and interventions. By bridging indigenous knowledge and practice within a western context of science, technology and medicine, we may be able to understand the science as to why these practices are beneficial to at-risk communities while also elucidating how certain cells, like immune cells, may function, and the potential that their regulation may be involved in beneficial health outcomes which can eventually be used in targeted strategies for understanding disease risk and possible therapeutics.

Dyes interest in the cellular and molecular biology of health disparities motivated him to work at the UH medical school. JABSOM has allowed me to be at the center of research that is not only meaningful, but was instrumental in allowing me to do so in the communities that I feel most passionate about, Native Hawaiians and Pacific Islanders, he said. JABSOM also allowed me to enter some of the communities where these health disparities are prevalent and use research to help understand them.

Read more on the JABSOM website.

More:
Native Hawaiian health focus of graduating JABSOM PhD - UH System Current News

A few examinations have explored the connection between liquor consumption and the danger of Parkinsons ailment, though with opposing outcomes: While a few reports propose individuals who drink liquor have a lower danger of building up Parkinsons ailment, different investigations show no impact.

A few investigations have recommended that various kinds of liquor (lager, wine, and liquor) can impact Parkinsons hazard in an unexpected way, with low brew utilization connected to a lower Parkinsons hazard and liquor-related with a higher Parkinsons hazard.

Nonetheless, the greater part of these investigations have been review in light of data gathered about the past which depend on individuals precisely recalling insights concerning their lives, and numerous examinations didnt appropriately control for another compelling way of life factors, for example, diet, exercise, and smoking (frustrating elements), which can influence the ends.

Additionally, a significant number of this relationship between liquor and Parkinsons was found in men, yet not women. Therefore, a group of specialists based at the University of Oxford in the United Kingdom directed a forthcoming report following people after some time of an enormous gathering of ladies in the UK to analyze the relationship among Parkinsons and liquor admission.

Members were selected from The Million Women Study a UK activity that gathered data on the way of life and therapeutic chronicles of more than 1.3 million ladies, ages 50 to 64, to examine how conceptive and way of life factors influence ladies long haul wellbeing.

View original post here:
Is there any link Between Alcohol drinking and Increased Parkinson's Risk? - Industry Herald 24

You dont have to necessarily start lifting weights the very moment you step inside a gym to lose weight. Weight loss is a combination of eating healthy and working out in a progressive manner a manner that enables your body to burn its stored fat over a period of time.

More importantly, working out doesnt have to be limited to only gymming. Working out can have many definitions playing a sport, indulging in an intense cardio session, swimming and even aerobics.

QUICK READ: This is how many calories you can burn without setting foot in a gym

20-year-old Harsh Haniya tells us that not only was he able to lose 32 kgs by following an aerobics-dominated workout routine but it also helped him change his overall approach towards fitness and become a Fat Loss Aerobic Instructor in his hometown of Jaipur. I started gaining weight after I turned 11, and by the time I turned 15, I was on the verge of being a diabetic, courtesy of bad eating habits and a bad lifestyle. I had also contracted a number of skin diseases such as eczema, vitiligo and Acanthosis nigricans. My legs would constantly ache as well, he says.

I remember my doctor telling me that to begin recovering from these ailments, the first thing that I need to do was lose weight, he adds. Consequently, I started jogging daily. However, I was not eating healthy and didnt notice any change in my body. So I stopped jogging after 2 months.

By the time I arrived in college, I had become the quintessential fat-funny guy but after the first year of college, I realised that I am still constantly gaining weight. This shook my confidence. Suddenly, I was the heaviest guy I knew in my life. I realised that now I really and truly need to make some changes."

"I started by going to the gym and on the first day itself I met a trainer who tried to get me to take fat burners and book personal sessions with him. I was very skeptical of him and his approach to weight loss, so I decided to lose weight on my own by joining an introductory aerobics class and learning about nutrition from Youtube and books." Through his own new-found knowledge of the subjects of weight loss and fitness, Harsh followed the below step by step guide to lose weight and trim from 96 kgs to 64 kgs in 8 months, naturally.

1

Eat clean: I started eating clean. I completely cut-off sugar and refined oil from my daily meals. I also stopped eating processed foods such as biscuits. I replaced these empty calories with whole foods and healthy alternatives. To give you an example: I started consuming whole wheat over maida, jaggery over sugar, olive oil or coconut oil over refined oils and raw vegetables over heavy curries.

2

3

4

5

Sleep is important: Rest and recovery are as important as eating right and exercising daily.

In line with the first two steps, Harsh charted the below diet plan.

I started following a calorie deficit diet plan, made in accordance with my BMI.

A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

Early Morning: A cup of green tea

Breakfast: 5 egg whites + one whole egg + one small apple

Lunch: 50 gms brown rice + dal or curd OR sprouts + curd + salad

Evening Snacks: 2 oranges or 1 apple + 10 almond or walnuts

Dinner: 40 gms oats +one whole egg OR sprouts + salad

Monday: Upper body workouts + cardio

Tuesday: Aerobic exercises + core (abs)

Wednesday: Aerobic exercise + yoga

Thursday: Aerobic cardio + lower body exercises

Friday: Cardio + bodyweight strength exercises

Saturday: Aerobics + overall body strength training & stretching

Some of the aerobic and body strength exercises that I did were: Jumping Squats , Lunges, Planks, Pushups, Burpees, Sit-ups, Leg raises, Russian Twist, Side planks, Glutes Bridging, Bird-Dog, Spot running, High knees, Plank Push ups, Plank Jacks and Crunches.

I have been able to maintain my current weight by tracking my macros and never skipping my workouts.

Always believe in hard work and please be consistent and dedicated towards your goals. If you missed following your workout or diet routines 1-2 days then dont worry, come back on track again. One cheat meal isn't make you fat and one healthy, clean diet isn't make you fit. So vow to make a lifestyle change. Itll go a long way like it did for me. I am now a Fat Loss Aerobic Instructor.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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WITH much entertainment scheduled for the festive season, there is no need to stay at home and be bored. Check out the line-up of events for this weekend and beyond, and plan your days accordingly.

FRIDAY Catch accomplished Maskandi musician Qadasi at the Boardwalk Inkwazi Shopping Centre at noon

FRIDAY Family Movie Night at the Boardwalk Inkwazi Shopping Centre at the undercover parking area at Woolworths from 7pm. Grab the family, popcorn and a blanket and watch a fun and entertaining Christmas movie, A Dennis the Menace Christmas. Entrance is free

SATURDAY The 1st annual Zululand Music Festival takes place at the eShowe Sports Club. For more information contact Kyle on 060 4895604 or 060 6531380

CHRISTMAS DAY Christmas lunch at the Umfolozi Casino Resorts Jabulani Dome from noon to 4pm. Tickets cost R350 per adult for Winners Circle members or R400 for non-members. Children between 6 and 12 pay R175 each and children under five may eat for free. Tickets include a welcome drink, Christmas cracker, live entertainment and kids play area. Reservations: 035 787 8269/46 or [emailprotected] before 20 December

SUNDAY, 29 December Author Scelo Mncube will be part of the fun at a comedy show at the Imbizo Hall in Empangeni. Also featured will be Justice Kubheka, Fly Motion, Amawele ase-Chesterville and others. For more information on the event contact Nhlahla Myeni on 061 4404080

TUESDAY, 31 DECEMBER End the year with a bang during the 1st annual fitness bash at the Empangeni Rugby Club from 6pm. The bash is presented by biokineticist Mondli Linda and will include fitness activities such as aerobics. Anyone can come and enjoy the night suitable for the whole family. In-between the sessions, attendees will enjoy loads of entertainment from the likes of award-winning comedian Sifiso Nene, DJ Amenisto, DJ Mo as well as DJ Mayaya. Tickets are available at R100 (pre-sold) and R150 at the door. For more information and tickets sales call 035 9401291, 073 1933581 or 083 4825674. The fitness bash will be followed by a 10km run on New Years Day from the same venue at 6am

Read more:

Whats On - Zululand Observer

2019 was a big year for vegan food. We saw the rise of plant-based menu items in major restaurants including McDonalds, Burger King, and KFC. Consumer appetites for vegan food seem to show no sign of slowing, either. And 2020 is poised to bring a whole lot more plants to a whole lot more plates. And in delicious and innovative ways. Here are our top 10 food trend predictions for 2020.

If 2019 was the year of the vegan burger, 2020 is poised to be the year of vegan chicken. Whichever way you like it fried, wings, or nugs the vegan chicken revolution is coming. Chains like KFC and A&W are already experimenting with vegan chicken but you can expect to see it everywhere else, too, soon enough. (Check out our complete guide to vegan chicken brands and recipes here for more inspo.)

Fact: anything meat or milk can do, oats can do just as good and even better. It was our top dairy trend for 2019 and its back for 2020. But this year, its more than just milk. While Oatly has already started the unstoppable infiltration into latte cups across the planet, oats are finding their way into a number of other items. Swedish brand Halsa is making a name for itself in the yogurt alternative market. And now with help from Stonyfield Yogurt founder Gary Hirshberg. And select Taco Bell locations are now serving meat made from Oats. Thats right, oat meat. It cooks and tastes just like traditional beef but without the consequences. You can read more about oat meat here.

While 2019 was certainly overflowing with vegan fast food options, 2020 is going to see even more inventive menu items and more restaurant chains jumping into the mix. Expect more burgers like Impossible or Beyond. Expect vegan chicken and sausages. But the biggest runaway fast-food hit in 2020 might just be vegan cheese. As chains saw significant success with vegan meat in 2019, consumers want fully vegan options like vegan cheeseburgers and vegan pizza. Chains like Dominos and Pizza Hut have already been adding vegan cheese in the EU and Australia with much success. Could American shops be next? (Definitely.)

Scrambled, fried, quiche, even vegan versions of hard-boiled eggs will be on more plates in 2020 than ever before. And this isnt just scrambled eggy-style tofu brands like JUST and Follow Your Heart are revolutionizing the egg market with vegan alternatives that look, cook, and taste just like eggs. Tim Hortons has already been trialing vegan egg patties from JUST in select Canadian locations. And with chains like Dunkin launching vegan breakfast sausage, a vegan egg patty sandwich in the U.S. might not be that far off.

Whats more perfect than a wedge of stinky, creamy, pungent cheese? In 2020, the answer will be only this, I guarantee: vegan cheese, and lots of it. Get ready because the future will be meltable. While were certainly going to see more quick cheese options on burgers and pizzas, its just the tip of the giant wedge ahead. From small-batch producers making brie, cheddar, and gouda, to spreadable cream cheeses and crumbly feta and ricotta. Get those cheeseboards ready!

2019 saw Nestls dark chocolate Aero and Mars vegan Galaxy bars hit shelves. But those wont be the only option for fans of dairy-free chocolate. Just like 2019 was brimming with dairy-free ice cream products, 2020 will see the same on the chocolate front and then some. Halloween cant get here soon enough!

Sure, there are lots of vegan baked goods available already. But there will be more. And good things carbs are back in fashion because fresh crusty bread and croissants, brioche, those addictive macarons, and everything in between, is coming. You wont have to go to specialty bakeries anymore. Vegan baked goods will be everywhere in 2020.

It may seem hard to imagine vegan versions of French classics like foie gras or beef bourguignon. But anything can be made vegan these days and top chefs are already embracing the trend. You can now get vegan foie gras in restaurants like Brooklyns Sans. French chef Jean-Georges has increased vegan options at his Los Angeles restaurant. Ladure Bakery in Beverly Hills has gone fully vegan, too, thanks to plant-based chef Matthew Kenney. There are so many vegan restaurants in the City of Light that now you can eat a different one daily. Check out our top vegan Paris restaurant picks here.

Beans are nothing new to vegan cuisine. But theyre going high-tech. Vegan burgers made with fava beans? Yogurt from peas? Eggs from mung beans? Cheese puffs from garbanzos? Lentil noodles? Yep. And much more. The popular Beyond Burger is already pea-based and the company is looking to other bean-based protein sources for future product development. And youll see beans all across the supermarket aisles and fast-food menus as innovative food-tech startups reimagine meat and dairy through the humble bean. Havent tried them yet? 2020 is your year.

Vegetables have seen a lot of trends in recent years, mainly just being back on plates. But the trends got funky, like whole root-to-stem cooking. Purples were all the rage in for a while. Cauliflower is now in everything from bread and pasta to pizza crusts. But for the purist, 2020 is going to be a most excellent year because green is back. Its the new-old-new again. And greens are better than ever. From simple salad greens like baby kale and arugula to hardier collards and chicory. And keep an eye for greens like peas and broccoli, and of course, the might Brussel sprout, taking center plate as 2020 is going green. Are you?

Summary

Article Name

These are the Top 10 Vegan Food Trends for 2020

Description

What's going to be the hottest vegan food trend in 2020? There's a lot of deliciousness in store. Read on for the details.

Author

Jill Ettinger

Publisher Name

LIVEKINDLY

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These are the Top 10 Vegan Food Trends for 2020 - LIVEKINDLY