To lose weight in the new year - or any time of the year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy that deliver benefits backed by decades of research. Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.
Resolve to Make Real Nutrition a New Year Priority
(Family Features) A new year signals a chance to renew your commitment to healthier eating, but many of the most popular diets, like the keto diet and paleo diet, eliminate entire food groups, which can cause you to fall short on nutrients you need.
For example, a study in the “Journal of Clinical Lipidology” suggests low-carb diets may not have meaningful long-term benefits for weight or heart health compared to other diets and could actually restrict foods that are good for your heart.
This new year, instead of jumping on restrictive diet bandwagons, focus instead on consuming real, wholesome foods you can still enjoy, like dairy milk, that deliver benefits backed by decades of research.
Consider these tips for incorporating nutrient-rich foods into a few trending diets to make them work for you.
Intermittent Fasting: Skipping meals could do more harm than good if you’re not getting the nutrients you need to be your best. A better bet: balanced, flavorful meals that incorporate multiple food groups. If you really want to try intermittent fasting, consider not eating past a certain time in the evening so you can “fast” throughout the night, and make sure to eat a nourishing breakfast in the morning, like oatmeal made with real milk, topped with fruit and a handful of nuts.
Plant-Packed Plates: If you’re considering a vegetarian or plant-based diet in the new year, it’s important to pack the right nutrients into your meatless meals, particularly protein, calcium, vitamin D and vitamin B12. Make sure you’re getting enough by enjoying a variety of plant-based foods like beans, nuts, fruits and vegetables along with some other thoughtfully chosen options. Real dairy milk is a good choice in a vegetarian diet, providing as much as eight times more protein than many non-dairy milk alternatives. Each 8-ounce glass is also a source of vitamin D, and an excellent source of calcium and vitamin B12.
Focus On Fats: If you’re keeping closer tabs on your fat intake, it’s important to choose the right ones and know that a growing body of evidence suggests not all saturated fats are the same. For example, whole milk, which has more dairy fat than skim or low-fat varieties, may actually help raise “good” cholesterol and could be considered part of a diet that’s also good for your heart, according to research in the “European Journal of Clinical Nutrition.”
Calorie Conscious: Monitoring the calories you consume versus the calories you burn through exercise and everyday activity can help manage the fuel your body needs. When you consistently burn more calories than you eat, you are more likely to effectively lose weight. However, that doesn’t mean you have to forgo all your favorite foods. For example, when it comes to dairy, swapping full-fat options for skim or low-fat alternatives is one way to receive the same nutrient package with less fat and calories.
Make better nutritional balance a priority this new year and find more advice and recipes at MilkLife.com.
Photo courtesy of Getty ImagesSOURCE:
Losing weight is a highly personal journey as a wide range of factors can affect a person’s ability to do so. There’s no one approach to weight loss; rather, the best approach is the one that fits your life and body best. Get motivated to reach your weight loss goals with these expert tips.
Make Your Weight Loss Goals a Reality
(Family Features) Losing weight is a highly personal journey as a wide range of factors can affect a person’s ability to do so. There’s no one approach to weight loss; rather, the best approach is the one that fits your life and body best.
Get motivated to reach your weight loss goals with these expert tips.
Set realistic goals. Most experts agree you shouldn’t lose more than 1-2 pounds per week. More rapid loss may shock your system, and chances are you’re depriving your body of important nutrients. More aggressive loss is also less likely to be permanent or sustainable; long-term results generally come with steady loss over a period of time.
Eat well. Regardless what eating plan you choose, recognize the importance of nutrition in your weight loss program. Weight loss occurs when you burn more calories than you consume, so build your menu around nutrient-rich foods that fill you up. Strive for a well-balanced diet that encompasses all the food groups and, if necessary, discuss your goals with a doctor or nutritionist who can help you identify the best foods to enjoy and those to avoid.
Consider a supplement. If managing cravings or your appetite hinders your weight loss, a supplement may be a good solution. For example, RiduZone is a patented supplement that gives your body more of a substance it already creates called Oleoylethanolamide (OEA). In essence, OEA tells your brain you are full and it’s time to stop eating. Developed and endorsed by Dr. Jay Yepuri, a board-certified gastroenterologist, the supplement is a non-stimulant that may help you feel full faster to reduce caloric intake and boost metabolism to burn stored fat.
Get active. Creating a calorie deficit is necessary to lose weight, and increasing your physical activity helps ensure you’re burning calories. However, getting active isn’t just about playing the numbers game. Physical activity also promotes overall wellness with numerous physical and mental health benefits, including improving circulation and stimulating feel-good endorphins.
Stay committed. It’s easy to fall off your weight loss plan when unexpected circumstances arise. Give yourself a little grace and permission for occasional misses so you stay motivated to get back to your program. That may mean waiting for a cold to pass and doing less strenuous workouts at home or making extra healthy choices at mealtime in advance of an indulgent event. To help make keeping your commitments easier, consider an option like RiduZone to boost your body’s natural appetite-curbing power.
What is OEA?
Oleoylethanolamide (OEA) is a metabolite of oleic acid, a naturally produced substance that interacts with appetite-controlling receptors in the small intestine to signal the brain you are full. It also helps boost metabolism. However, as a result of food choices and excess body fat, naturally produced OEA may require supplementation to achieve the desired effect on appetite or body fat.
Created to mimic this naturally occurring metabolite, RiduZone is the only weight management supplement that contains OEA as an ingredient. Its production has been reviewed and is accepted as safe by the Food and Drug Administration.
Find more information to help jump-start your weight management program at RiduZone.com .
Photos courtesy of Getty ImagesSOURCE:
While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought. Athletes can maximize their performance, recovery and overall health with these sleep tips.
Steps to Better Sleep for Peak Sports Performance
(Family Features) For fans and athletes alike, fall means gearing up for a new season of sports activities. While plenty of attention goes into developing skills and talent, other important components that affect an athlete’s performance can be overlooked. Especially considering the demands of an athlete’s training and game schedule, getting adequate sleep is often an afterthought.
However, a lack of sleep can significantly affect athletes’ performance both on and off the field.
Sleep quality, efficiency and duration all may decrease just before competition, limiting opportunities for athletes to get the optimal quality and quantity of sleep their bodies need due to intense practice and game schedules, according to research published in “Sports Medicine.”
The same research found sleep can affect several aspects of an athlete’s performance. Skills that require endurance tend to be more affected by sleep deprivation than short-term, high-power activities. Running speed and free throw accuracy improve with more sleep, for example. There is also evidence that getting inadequate sleep increases the risk of injury as sleep deprivation can cause low energy and problems with focus during the game. It may also negatively affect split-second decision-making.
Less sleep also means fewer opportunities for natural secretion of the growth hormones that occur in deep sleep and aide restoration, physical performance and a healthy metabolism.
Athletes can maximize their performance, recovery and overall health with these tips from Mattress Firm’s sleep health expert, Dr. Sujay Kansagra:
Find more advice to ensure a better night’s sleep at MattressFirm.com.
Photo courtesy of Getty ImagesSOURCE:
Vaping and e-cigarettes have seen a marked rise in popularity over the last several years. While initially marketed as a smoking alternative or quitting aid, vaping has expanded to other niches and products. As teens and others flock to use the products, concerned parents have questions.
The Latest Craze
Unlike regular cigarettes, e-cigs come in a variety of flavors and aromas to choose from that stand in stark contrast to the ashy and unpleasant smoke of a cigarette. As e-cigs have risen in popularity, however, their use among teens, both smokers and nonsmokers, has skyrocketed. As the effects and potential dangers are not well known, this has left parents in the lurch. Additionally, there are questions about marketing and whether teens and nonsmokers are being specifically targeted.
Nicotine, CBD and THC
“Vaping” is somewhat of a catch-all term, but not all vaping products or liquids are the same. Vaping liquids are made from nicotine, CBD or THC. Nicotine is the same substance found in cigarettes and comes from the tobacco plant. While generally considered better than traditional cigarettes, nicotine is an addictive and harmful chemical. Nicotine vaping is not a healthy activity for a nonsmoker. CBD is an oil produced by the hemp plant, and it does not contain nicotine. Vaping is an alternative to direct CBD oil consumption and is used for a variety of reasons. THC is derived from marijuana and represents an alternative to marijuana smoking and edibles. CBD does not produce the "high" associated with marijuana unless it also includes THC.
The Market is Booming
There are a number of CBD vape juices marketed towards people suffering from anxiety, pain, etc., that can seem appealing. The appeal comes from the fruity flavors and lack of side effects that come with consuming nicotine, marijuana or some prescription medications. Additionally, hemp-based CBD is not illegal on a federal level, unlike marijuana, and will generally not show up on drug tests. Some states have heavier regulations and may require doctor approval or prescription to use CBD products.
Use Among Teens
Vaping e-cigs and pens are easy to disguise and hide, and the vapor it produces can be flavored or odorless. This makes the behavior much more difficult to identify than traditional cigarettes or marijuana smoking and easier for teens to engage in at many places, such as schools. It is also a contention that companies are marketing their products specifically to a younger crowd, especially teens. While CBD may be a relatively benign use of vaping, the problem is that many teens are using nicotine- or THC-based liquids, which can be harmful.
The huge growth rate of potentially harmful e-cig use among teens has drawn the attention of the federal government. One issue that has specifically become a point of contention between e-cig and liquid makers, such as Juul; parents; and the government is whether young people are intended targets. In response, companies have launched new advertising to try and discourage teen vape use. It is likely that without a significant change in the number of teens who vape, federal regulators may impose strong restrictions and laws in the future.
Ultimately, the safety questions regarding vaping and e-cigs can be difficult to answer. While CBD vaping does have legitimate health uses, nicotine and marijuana vaping and the difficulty in discerning the difference can cause problems. Parents with medical questions can consult medical professionals for CBD vape alternatives while using online resources to discuss the problems presented by nicotine and marijuana use with their younger children. This may help reduce the use of potentially harmful products among teens.
Here’s another article we think you’ll like: Veterans seek alternative treatments to post-traumatic stress
Dairy farmers are committed to sharing milk’s vital nutrients in more environmentally conscious ways, and they’re making strides today and with each generation. When you buy a gallon of milk, you’re supporting farmers committed to continuous improvement while also incorporating one of the most nourishing foods available into your diet.
Real Milk’s Role in a Sustainable Farm-to-Table Diet
(Family Features) A dairy cow in a pasture can feel like a long way from the milk in refrigerators and at family tables. However, the distance between the farm and your family may be shorter and more sustainable than you think. Dairy farmers are committed to sharing milk’s vital nutrients in more environmentally conscious ways, and they’re making strides today and with each generation.
Sometimes it might feel difficult to balance your family’s nutritional needs with what’s best for the planet, but dairy milk production uses fewer resources than before while providing a unique nutrient package that nourishes your family.
Farmers, who work the land and care for the animals that help nourish families, understand that resources are finite and must be handled wisely. From using sustainable cow feed to reusing water and repurposing manure for fertilizer, farmers improve their operating practices, reduce waste and contribute to a better environment today and for the future.
In fact, today’s milk is made with 65 percent less water, 90 percent less land and 76 percent less manure, resulting in a 63 percent smaller footprint compared to 75 years ago, according to research published in the “Journal of Animal Science.”
When you buy a gallon of milk, you’re supporting farmers committed to continuous improvement while also incorporating one of the most nourishing foods available into your diet.
Dairy milk is a natural source of high-quality protein and is the top food source for calcium and vitamin D, which diets often lack, especially for children. In all, milk provides nine essential nutrients and is one of the original farm-to-table foods, meaning you’re making smart decisions about nutrition while providing your family with an increasingly sustainable food.
Across many aspects of life, balance is key. That is especially true in how and what people eat, and a truly sustainable diet involves more than its impact on physical surroundings. It must also be nutrient-rich, practical and affordable. The right amount of animal and plant foods can help create more sustainable diets for both people and the planet.
Learn more about how dairy farmers are stewards of the environment at milklife.com.
Photo courtesy of Getty ImagesSOURCE:
The standards of senior homes have grown over the years. Many senior citizens find these environments to be welcoming and a pleasure to stay in. This article provides you with important information to help you find one for your loved one that's both comfortable and attentive.
If a parent or another loved one is getting older and unable to care for themselves, you have the difficult task of finding a home for them to live in. The best senior homes are attentive to their residents and treat them with dignity. Before you have them move into a particular home, you need to ask these important questions.
Is the Location Clean?
The appearance of a senior home says a lot about it. If you're looking at a home and it's visibly unkempt, you should look elsewhere. While no place will be spotless, there is still a general amount of upkeep that needs to adhere to. The bathrooms, bedrooms, dining area, and other rooms need to be maintained. You should also be on the alert for any foul odors or unsettling sounds. Keep a list of any senior homes you tour and what sort of sights stick out in a bad way. If the proprietors can't treat their building well, how can they be expected to treat their residents well?
Is the Staff Happy?
A disgruntled or apathetic staff can really cast a pall over a senior home. It can also signify a dangerous environment. Happy staff who genuinely care for their charges are less likely to participate in the neglect or abuse of seniors. Take a look around to see not only how the staff looks but also the residents. You want your loved one to be in the care of people who want the best for others. Anyone who would put their safety at risk or would be reluctant to offer anything but half-hearted assistance should not be considered. Every person, no matter what their age is, deserves to be treated with respect.
Is It Fun?
A senior home should not just be a place for people to live out their twilight years. It should also be a place where they can have fun and relax. Take a look at what sort of recreation is available. Things like exercise classes and live music performances can really liven the spirits of residents. You should also speak with residents about what they like about living there.
The standards of senior homes have grown over the years. Many senior citizens find these environments to be welcoming and a pleasure to stay in. You can find one for your loved one that's comfortable and attentive. Take the time to research as much as possible so that they can be set up with the best senior home possible.
Want more content about senior care and senior living? We have you covered. Check out our relevant articles in The Senior Living IDEA.
Interested in Publishing on Living Well IDEAS?
Send your query to the Publisher today!