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Macro tracking basically means keeping a record of the food you eat, using apps, or journal entries. With technological advancement and increased awareness of healthy eating habits, tech companies have come up with revolutionary apps that are user friendly to help track macros. With different apps in the market designed for healthy living, you should find apps such as Lose It!, My Macros+, and MyFitnessPal, specifically designed to keep track of what you eat.

People looking to lose or control their weight can best check on their calorie intake using this method. Knowing what you eat and how often you eat it helps you develop the most elaborate diet plan that can work to your advantage in losing weight. For that, you need to grasp the basics of macro tracking.

To effectively benefit from this routine, you need to grasp a few macro tracking concepts and steps. Here are a few steps to guide you;

Figure your Calorie Needs

To conclusively determine the total amount of calories your body requires, you need to know the amount of energy you need when resting and the total energy you utilize when engaging in something. You can either increase or reduce the calories you take depending on the amount of energy you need for different tasks. Those seeking to lose weight need to reduce their calorie intake, while people looking to increase muscle bulk can increase calorie intake.

Note your specific macronutrient breakdown.

With your calorie intake in check, you need to decide what nutrient ratio works best. Macronutrients like fat, proteins, and carbs should be at the top of your list. You are aiming at specific goals when dieting. You can tailor your nutrient ratio to your nutrition goals.

An example is that someone seeking to control blood sugar level and reduce weight is advised to eat carbs: fat: protein ratio of 35:30:35. Another person aiming for a ketogenic diet would need foods rich in fat compared to other nutrients.

Tracking your macros and calorie intake

Now, this is the essential part of the entire process. It would help if you kept tabs on what you eat daily. This has been made easy with digital platforms that help you keep track of your macros while helping you stick to your nutrition routine and goals. There are several user-friendly apps that you can choose from.

Another tech you can use is the digital food scale. Though not necessary, you can use the scale to measure the weight of each food you eat before recording them in your journal or app. Do not limit yourself to specific amounts of food. Sticking within a given range can still allow you to realize diet goals.

Benefits of tracking macros

Helps improve your diet quality- using your records, you can determine the best quality food you need rather than focusing on the calorie content. Keeping track of your meals and their benefits will incline you to choose healthy foods rich in nutrients rather than the greasy junk food people commonly take.

Works efficiently in a weight loss routine- when seeking to cut weight, you are given specific dietary restrictions. Keeping a record of your meals helps with sticking within the dietary restrictions working to your advantage in weight loss. Aside from losing weight, it will also help you control your weight in the long run.Helps with dietary goals- different people have different goals when it comes to dieting. Most people only think of weight loss as a dietary goal when most athletes and fitness buffs have other different nutritional goals. Taking account of what you eat helps you consume the right amount of macronutrients needed to realize your dietary goals.

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Feb 14th, 2021 | Filed under Dieting

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Hailed as the secret to the successful singer Adeles 100lb weight loss, and dubbed an international diet sensation fit for sports stars, the Sirtfood Diet promises continuous munching on whatever you like. And that includes red wine and chocolate. All whilst shedding the pounds in the space of weeks.

Sirt Food diet founders Aidan Goggins and Glen Matten claim this mostly plant-based diet can trim off seven pounds in just one week. At last, a diet that lets you eat your favorite foods without putting on the pounds a win-win right?

Goggins and Matten also claim that the diet helps access the skinny gene, which is a fat-busting part of our bodies that doesnt require a nightmarish exercise routine alongside.

But is this global craze a quick-fix fad? And, what are the long-term effects?

At its core, the diet is about eating more foods high in sirtuins (SIRTs). Theyre plant-based foods and most are high in fiber, vitamins, and antioxidants. The diet lists 20 foods high in SIRTs and advises adding lots of them into the recommended calorie restrictions.

These 20 foods are as follows:

Goggins and Matten are both masters in nutritional medicine and came up with the diet five years ago. Its split into two stages. The first is the most grueling as it kicks off by limiting calories to just 1,000 a day for three days. This is around half of what adults are generally recommended to consume daily by the National Health Service (NHS).

During those first three days, the 1,000 calorie maximum must be split over three sirtfood green juices and one full meal containing sirtfoods. Remaining in the first phase, the initial week continues with increasing calories to 1,500 a day. Across the final four days of phase one, dieters drop to two green juices and jump to two meals a day.

Part two of the diet stretches over two weeks and consists of three sirtfood-rich meals a day along with one green juice.

Meals and juices combined should include at least five portions of sirtfoods.

The idea behind this structure is to kick the body into survival mode, which results in quick weight loss.

Sirtfoods activate sirtuin genes in the body called SIRT-1. Goggins and Matten claim this mimics the effects of fasting and doing exercise as they help the body burn fat and boost muscle growth. The gene is the bodys spring cleaning gene, they say, and helps battle tiredness by clearing out clutter in our cells.

Eating a diverse range of sirtfoods not only helps dieters lose weight, but it improves energy, skin, and sleep in the long term the pair claim.

Nutrition expert and body coach, Juggy Sidhu, notes that the early caloric restriction of the Sirtfood Diet can feed into a cycle of dieting, which can lead to negative psychological health impacts.

It is incredibly important to note that 7lbs off the scales, does not equate to 7lbs of body fat reduction. Around two-thirds of this weight will be down to fluid loss from intracellular space. This means, you most likely lost a good amount of water in the first week, and the likelihood of this continuing is very low, he said.

Sidhu adds: Early big wins can be highly motivating. Unfortunately, these big drops dont keep happening. Due to the highly restrictive nature of both the foods on offer and the calorie recommendations, there is very little consideration for sustainability in this dietary approach.

Restricting calories has also been found to cause symptoms including headaches, nausea, fainting, and muscle mass loss.

The diets closest relative is the popular Mediterranean Diet, which is predominantly plant-based. It is revered for its health benefits including links to reducing heart disease and holds the top spot for U.S. News 2021 Best Diets.

On the Mediterranean Diet, you can load up on carbs and plant oils. In essence, you can eat lots of bread, olive oil, and pasta all whilst upping your fruit and vegetable intake as well. It also calls for dieters to eat less meat, the NHS states.

Goggins and Matten describe the Sirtfood Diet as an upgrade. This is because it takes the best elements of the Mediterranean diet and combines them with the best foods from around the world.

Vegan science YouTuber MicTheVegan examined the diet in a video. The math doesnt add up, he noted on the 7lb weight loss in a week claim which the founders say is backed by science. Mic criticized the study which took place over just one week.

It would be a meatless Mediterranean diet with added juicing. Thats a good step away from a standard American diet or UK diet but Adele also happened to be adopting a new, pretty intense, workout regime, he said.

On the surface, the diet holds merit, says Sidhu, but, accessing the SIRT-1 gene by diet was proved inconclusive over five decades of research and funding.

Nutritionist Sophie Elwood said it was simply too early to assess whether the Sirtfood Diet is in fact safe.There is very little evidence and research yet to show whether or not the diet is beneficial or damaging to your health, she said.

Discussions and rumors around the diet ignited after Adele posted a photograph of herself on Instagram revealing what many media outlets reported as a loss of seven stone. A wealth of tabloids claim she linked the diet to her new figure. She features heavily on The Sirtfood Diets website which claims her amazing results spawned from trying it out.

Whilst The Sirtfood Diet doesnt advise against eating animal products, Adele is vegetarian and that may have contributed to her weight loss.

Whilst the diet doesnt call for a particular exercise routine bar the NHS recommended weekly amount of just over two hours of moderate exerciseit is exercise that has been linked to Adeles success.

She worked with a personal trainer and kept to a regular Pilates routine, British tabloids reported.

But, Goggins and Matten claim: There is a new interest in the diet especially in the media from Adeles amazing results on it. To us, she encapsulates everything it is about. She has publicly shunned conventional dieting and extreme exercise in the past, and rightly so.

The Sirtfood Diet is a real endorsement of why plant-based diets are so healthy, Goggins says.

Sirtfoods are a celebration of plant foods, he says, and go beyond how we traditionally perceive food as fuel. Instead, the diet uses sophisticated signaling packages that dictate our health on a cellular level.

So, the Sirtfood Diet is already vegan as all top sirtfoods are plant-based.

However, in The Sirtfood Diet original book, Goggins and Matten warn of the potential dangers of eating a solely plant-based sirtfood diet. They advise taking additional selenium, B12, and vitamin d supplements.

They recommend vegans include green vegetables including kale, broccoli, and bok choy on a sirtfood diet. Secondly, vegans should include calcium-fortified plant milks such as almond, soy, or rice. In addition, they should make sure to add tofu, nuts, and seeds into meals.

Steering away from processed foods is advised, they add, making it similar to the vegan ketogenic diet. A number of sirtfoods are recommended on a vegan keto diet, which is designed to kick the body into a process called ketosis by eating a diet low in carbohydrates and sugar.

For example, dieters would cut foods high in carbs such as pasta, potatoes, beans, and legumes none of which are sirtfoods, and all of which are higher in calories than green vegetables.

It has been hailed for its weight loss benefits. However, it usually contains dairy, fish, and meat products.

Switching to a vegan Sirtfood Diet involves eating any vegan foods, so long as they fall within the daily calorie restrictions in phase one.

The one sirtfood to look out for on a vegan diet would be red wine, as not all wine is vegan.

Your sweet tooth will be kept satisfied with these cacao plant-based cookies. Why forgo delicious cookies on any diet? They are rich in walnuts, which is one of the top sirtfoods.

Get your hands on the recipe here.

Whilst your cravings for avocado toast may have to wait until after the first week on The Sirtfood Diet, this recipe is proof strawberries can make a show-stopping addition to a surprising amount of recipes.

Find the exclusive recipe here.

Fritters are great any time of the day. This recipe features parsley and onions and can easily be made richer in sirtfoods by adding turmeric to taste and frying in olive oil.

The recipe can be found here.

If youre a stranger to buckwheat, have no fear. These gluten-free pancakes are packed with protein. Plus, they can be topped with chosen vegetables or a side of rocket salad.

Rebel Recipes creation can be found here.

This hearty pasta bake is packed with plant-based whole foods. The ricotta is made from firm tofu.

Follow the recipe by clicking here.

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Feb 14th, 2021 | Filed under Dieting

The paleo diet has gained a lot of popularity over the past couple of years, but is it safe for a toddler to start? He's some insight.

Want to give up junk food for more fish and lean meat? Paleo is the way to go! The paleo diet has gained a lot of popularity over the past couple of years, with many people jumping on the Paleolithic bandwagon because of the diets benefits.

RELATED: Expert Advice On Transitioning Your Toddler To A Plant-Based Diet

Are you a parent who's ready to try out this diet but are wondering whether its safe to have your kiddo join you on it? The basics of this meal plan sound really healthy, but will this diet give your child the much-needed energy to grow, play, and remain attentive? Read on to find out more about this meal plan and whether or not its safe for your child.

The Paleo diet is a style of eating designed to imitate what our pre-historic ancestors consumed thousands of years ago. The diet mainly consists of fish, lean meats, vegetables, fruits, seeds, and nuts. According to WebMD, you should, however, stay off foods that gained popularity when farming started about a hundred centuries ago, including grains such as barley and wheat, which make up rice, pasta, bread, legumes, dairy products, starchy vegetables, including potatoes, as well as processed foods, such as snacks, frozen meals, lunchmeat, etc. According to Eating Well, the diet will help lower your reliance on processed convenience foods but exclude some healthful food alternatives, including legumes and whole grains. So, should your child follow suit?

Adults who have been on this diet say that theyve cut weight, lowered blood pressure, or experienced other benefits from it. Debra Nessel, a registered dietician with Torrance Memorial Medical Center, tells WebMD that the diet is a big improvement over the usual American diet since it limits the intake of processed foods, refined sugars, and salt. However, children are an entirely different story. Childhood is a crucial period for growth, not to mention a period where your childs attitudes about eating and food are shaped. They need a lot of different kinds of healthy food that will give them the energy they need. Paleo, therefore, cuts out a lot of what they actually need. So, it is not advisable to put your kid on this diet. Heres why.

Most of the eliminated foods provide nutrients needed by kids, including carbohydrates, which are the key source of energy for the body; calcium, which is necessary for bone growth and development; folate for cell growth and development; and fiber, which is crucial for regulating bowels, which can be a problem for kids. According to Parents, avoiding legumes and grains also gets rid of a large number of complex carbohydrates from kids diets. Your kid needs these carbohydrates for energy since they metabolize carbs four times faster compared to adults.

Making your child avoid entire food groups will give them the notion that theyre dieting. This is categorically saying that some foods are good while others are bad, eventually resulting in the restriction of the bad ones. According to Eating Well, it is terrible to put food groups or lists off-limits for kids not unless it has to be done, for example, if your child has celiac disease or allergies. Restricting certain things feels like deprivation, or kids will end up sneaking or overeating these items when they get access to them. This is not the kind of relationship to food you wantyour kiddo to have.

Why let your child worry just because they took pizza that one time? Or because they had cake at their friends party? As long as theyre taking their veggies, protein, and fruits, then its okay for them to indulge in pizza or cake occasionally. Putting them on this diet will make them feel cheated, resentful, or excluded if they cant eat that cake or snack at school.

There's definitely a lot to consider before choosing to start your child on this diet.

NEXT: How To Slowly Introduce Major Food Allergens To Your Baby

Sources:Eating Well, Parents, WebMD

Signs Your Baby Is Choking & How To Respond In The Moment

Karen Maina is an avid reader, writer, and editor based in Nairobi, Kenya. She's been an administrative assistant, marketing executive, senior sales consultant, tutor, and a content creator. She now works as an organic list writer for Valnet, Inc covering BabyGaga, TheTalko,, TheRichest, as well as other sites. The graduate of Kenyatta University Hospitality and Tourism program enjoys reading, travelling, listening to music, and catching up on her favorite TV shows.

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Is It Safe To Have Your Child Join You On Your Paleo Diet? - BabyGaga

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Feb 14th, 2021 | Filed under Dieting

I can imagine that the last word you want to hear about in these times of trying to stay loyal to your New Years resolutions is the D word, or diet. That said, your diet can and does play an important role in brain health. I went to to learn more about diet and brain health, and what I found made a great deal of sense.

You may recall from a previous installment that I mentioned that the brain and the heart are both vascular organs, so what youre doing thats good for your heart and cardiovascular system is also good for your brain. Clearly, a heart-healthy diet benefits your brain and your body.

Although there is not a huge amount of research in the area of diet and cognitive funtion, the focus appears to be on two recommended diets. Theres the D.A.S.H. Diet, or Dietary Approach to Stop Hypertension, and the Mediterrainean Diet. Both diets have been given credit for reducing heart disease, and as a result may be responsible for reducing dementia. So lets take a look at these two diets and what makes them special.

The DASH diet is known to reduce your blood pressure, which is always a good thing under any circumstances. It recommends food low in saturated fats and total fats and suggests a diet high in fruits, vegetables and low-fat dairy.

The Mediterrainean Diet is a little more complicated, as it incorporates different principles of healthy eating that are tyically found in areas bordering the Mediterranian Sea. Now for those who didnt master geography, that includes 22 countries, some of which you may have a tough time finding on a map. Youll also notice some similarities with the DASH diet, as they recommend enjoying fruits, vegetables, nuts and grains. Along with that, they recommend replacing butter with olive oil, limiting your intake of red meat (everything in moderation), use herbs for flavor instead of salt, and make it a point to consume fish and poultry at least twice a week.

Id love to be able to tell you that there was one super food or pill that we could all eat or take that would eliminate any chance that we develop dementia, but I cant, because there isnt one. Its interesting to note, however, that eating foods like fish that contain fish oil or Omega 3 have consistently shown benefits, while many of the supplements and vitamins you may have been taking have mixed results as to their effectiveness.

Theres no shortage of books out there that can cover the dos and donts of smart eating, but as always, before you begin this journey, consult with your family physician or a dietician to insure you get off on the right track. Taking the do it yourself approach to dieting can get you in trouble. Likewise be careful when it comes to supplements. Ive seen these catalogs that offers these pills that make incredible claims, e.g. Well clean out your arteries, improve your hearing, detox your liver and on and on it goes. I have seen situations where a senior was taking a certain vitamin because they were told it would help them avoid sclerosis. If 400 units a day are good, then 1,000 units has to be even better right? WRONG. They had no idea that one of the charateristics of this vitamin was that it worked as a blood thinner.

Once again, Ill refer you to the site for more information as well as to the AARP website ( for more insight as well as some pretty good recipes. Im not suggesting you incorporate an entire lifestyle change here, unless of course your diet consists of white sausage gravy for breakfast, double cheeseburgers for lunch and fried chicken for dinner seven days a week. As my wife says to me ... make good choices.

Questions? Email me at Join the Journey.

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Join the Journey: Your brain health and your diet - The Westerly Sun

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Feb 14th, 2021 | Filed under Dieting


With an overarching goal to have a healthier mindset around nutrition, we're working on eating and living guilt-free.

Veggie-forward dishes from fast-casual restaurant DIG in Rittenhouse. | Photograph by Jason Lecras

Its 2004, and Im celebrating my moms birthday in Northeast Philly with her six siblings and my 14 cousins. Our family is happily stuffing our faces with bubbling cheese pizza topped with sausage and mushrooms, lunch-meat-packed sandwiches from Marinuccis, and hearty slices of Stocks frosted pound cake. That is, everyone except the birthday girl. My mom is hunched over the kitchen counter, scribbling on what looks like a mini-golf scorecard. Next to her, a scant plate: a hoagie cut deliberately in half, and a few picked-off pizza mushrooms.

Though I didnt fully know it then, this kind of relationship with food isnt unique to my mom. Practices like counting calories and restricting portions pervaded the diet culture of the early 2000s. America was saturated with often-unsatisfactory weight-loss plans: Weight Watchers points were tallied religiously; devotees of the South Beach and Atkins diets requested bagels with the insides scooped out. Some people looking to lose weight may have seen success with these programs. But many didnt and, worse, many never learned the difference between nutrition and dieting. Despite some benefits, these plans never worked for everyone or made everyone feel good making the once-pervasive one-size-fits-all diet culture both frustrating and unrealistic.

Despite some benefits, these plans never worked for everyone or made everyone feel good making the once-pervasive one-size-fits-all diet culture both frustrating and unrealistic.

Diet programs have, thankfully, evolved since then, modifying their approaches to recognize that not all foods are created equal, nutritionally speaking. And of course, fad diets and calorie counting did (and continue to) work for some people my mom, for one, whos still tallying her numbers and eating half-sandwiches 20 years later. But over the decades, others became hungry for something new: an approach to nutrition that was not only less concerned with numbers and guilt, but more intuitive, personalized and practical.

In 2009, Whole30 emerged as an elimination diet: a method that involves removing certain food groups dairy, legumes, grains for a short period of time, then reintroducing them one by one in order to determine which might be causing GI distress, low energy or stress. It wasnt perfect, but this approach did shift American nutrition culture slightly. Diet was no longer strictly synonymous with weight loss, according to Theresa Shank, a licensed registered dietitian and owner of nutritional counseling service Philly Dietitian. Whole30 made people think about how food choices impact their nutrition, digestive health, mental health and overall wellness, says Shank. People went from being hyper-focused on calorie counts to taking a closer look at ingredients and quality.

It was around this time that many dietitians started changing their approaches, too, guiding clients to consume nutritionally dense food in order to boost health and reduce disease risk. Intuitive eating, or being mindful of and listening to your internal hunger cues, started to rise in popularity as well. Beth Auguste, a registered dietitian nutritionist and founder of BeWell with Beth, says that in the past decade, when clients started asking how to lose weight, she started asking why: It became important to find out what was really at stake for that desire, because it was usually rooted in another aspect of their general health, says Auguste.

It was becoming more widely known that everyones body responds differently to food, even if were all eating the same things. That means we cant all follow the same cookie-cutter nutrition plan and even if we did, we wouldnt all look or feel the same. Rather than logging each and every food item consumed throughout the day for the purpose of making the weekly weigh-in, folks were becoming more in tune with their bodies, figuring out which ingredients agreed with their own digestive systems, and embracing the notion that healthy can be defined in a multitude of ways not just by weight and size.

People were focused on coping with stress and how it can directly impact your consumption like emotional eating or food avoidance.

In 2010, Michelle Obama launched the Lets Move campaign, which encouraged families to make healthier food choices and keep kids active. The campaign successfully advocated for the passage of the Healthy, Hunger-Free Kids Act, which, according to public health writer Steven Ross Johnson, allowed the U.S. Agriculture Department to set new nutritional standards for all food sold in schools for the first time in more than 30 years. It called for, he continued, increased servings of fruits, vegetables and whole grains in meals. Encouraged to adopt an abundance mind-set over an avoidance outlook, Americans were slowly learning that adding more greens and nutrient-dense grains into our diets rather than totally forgoing foods typically villainized in diet culture, like white bread, rice and pasta would help us feel better, longer.

Philly embraced these trends, too. In 2010, the citys Department of Public Health, in conjunction with the Food Trust, debuted Get Healthy Philly and its sub-initiative, Philadelphia Campaign for Healthier Schools, thanks to more than $20 million in grants from the CDC as part of a program focused on community-based preventative health care. The two initiatives sought to help Philadelphians make more informed food choices and view wellness as a celebration of healthy living, says Jiana Murdic, the founder of wellness organization Get Fresh Daily, who worked on a campaign called HYPE for the program. (Read more about how she expanded health and nutrition education and founded Get Fresh Daily here.)

Now, in 2020, its apparent that the citys eating scene has capitalized on the plant-forward trend. Farmers markets and community gardens are booming; HipCityVeg slings plant-based burgers and sandwiches, and spots like Blackbird Pizzeria in NoLibs and West Phillys Veganish are making vegetarian and vegan lifestyles more mainstream. The impact of these evolving perspectives can also be seen in Phillys exercise scene. Its a slow road, but: In 2010, fitness and nutrition were very segmented, says Britney Kennedy, founder and CEO of OnPoint Nutrition. You went to the gym to work out, and instructors approached exercise as a way to burn calories. That has changed, especially in the past five years. Studios now seem more committed to clients overall health and happiness, promoting exercise as a means to feel good no matter what kind of body youre in.

Registered dietitian Dalina Soto encourages her clients to be flexible with their nutrition planning and grocery shopping. | Photograph by Heather McBride

In 2020, Auguste noticed many clients investing in their mental health alongside their nutritional plans. People were focused on coping with stress and how it can directly impact your consumption like emotional eating or food avoidance, she says. The pandemic also amplified the citys long-existing divide between those who can access a variety of foods and have the freedom to choose what theyre eating, and those who lack food access and nutritional autonomy, says registered dietitian and Nutritiously Yours founder Dalina Soto.

For years, Philadelphia, the poorest major city in the U.S., has struggled with with food security. From 2015 to 2017, according to data from the USDA, 302,685 city residents one in five were deemed food insecure. And data from the 2019 Neighborhood Food Retail in Philadelphia report revealed that lower-income neighborhoods suffer from an oversupply of food high in sugar, salt and unhealthy fats, making it more difficult for residents of these neighborhoods to obtain groceries that support long-term health. Organizations like the Food Trust and Philabundance are working to change this reality. They, along with groups like the Share Food Program and chef-led Everybody Eats, among many others, distributed boxes of healthy food to residents during the pandemic to mitigate this issue, but more significant long-term efforts need to come from policy changes at a government level.

Ask questions like, Can you cook? Where do you get your food? What factors impact your inability to access a grocery store? And then adapt nutritional plans.

Soto believes nutritionists can also help alleviate nutritional challenges by meeting clients where they are. In a city like Philly, she says, Ask questions like, Can you cook? Where do you get your food? What factors impact your inability to access a grocery store? And then adapt nutritional plans. Soto, who works with folks who live in low-income neighborhoods, reminds her clients that healthy food doesnt have to be expensive and that fresh isnt necessarily better than frozen or canned. The goal is consuming a variety of nutrient-dense foods in order to support long-term health, she says.

All in all, eating healthfully in 2020 has come to mean living healthfully pursuing a lifestyle that satisfies your mental, physical and emotional health. Our experts have seen more people intuitively eating and rejecting the diet mentality. Though intuitive eating doesnt account for underlying health or medical conditions that might impact a persons eating habits, it can help folks (especially those who dont see a nutritionist) avoid feeling guilty, pressured or restricted when it comes to food. (Here are some easy-to-implement at home nutrition tips from local pros.)

The goal is consuming a variety of nutrient-dense foods in order to support long-term health.

This anti-diet approach aligns with the newly popular framework Health At Every Size (HAES), which views health and wellness in inclusive, non-stigmatizing ways. Jenny Weinar, a licensed clinical social worker and therapist specializing in disordered eating and body image, says that HAES not only neutralizes weight in conversations about health; it also encourages health-promoting behaviors, like exercising and eating well, regardless of their outcome on weight.

So where is Phillys nutrition scene headed? Registered dietitian nutritionist Liz McMahon believes home cooking is here to stay, but healthy meal-delivery services will skyrocket we cant all be home chefs 24/7! Shank sees a deeper awareness of the connection between food and emotional health: Those modifying their diets these days might not be interested in losing weight, but instead determined to feel less sluggish and more alert during the workday. And with the overarching goal to have a healthier relationship with our eating habits, Soto hopes more people will stop banning certain foods (white rice! Pasta! Pecan freakin pie!) in order to eat and live guilt-free. See ya, celery juice.

This story was originally published in the Be Well Philly 2021 print issue as Our Plates, Evolved. To request a complimentary copy, follow this link.

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How Philly Is Learning to Ditch Dieting and Evolve Our Relationship With Food - Philadelphia magazine

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Feb 9th, 2021 | Filed under Dieting

Women are always watching their weight I can see it now, actually, right out there in front of me. So anxious are we about said muffin top, thunder thighs, cankles and thigh gap that we wont even cook with thick-bottomed saucepans. We eschew carbs with the same fervour wed avoid a plutonium-riddled Russian spy. Hell, Ive eaten so much salmon in my life, Im starting to get an irresistible urge to swim upstream and spawn.

As the average woman is more interested in brains than beauty, society doesnt put the same pressure on men not to exceed the feed limit. But with the knowledge that excess weight isa contributing factor to COVID-19 deaths, my middle-aged male friends have suddenly taken to dieting with evangelical fervour. Skinniness is now inniness for men, too.

Every woman I know is currently marooned in supermarket aisles, scrutinising the small print of ingredients, rejecting any packaging thats not calorie coded.Credit:iStock

I was at a barbecue recently with a group of intellectuals. While the women conversed about Proust and world peace, the male brainiacs were discussing the weighty issue of calorie intake. They spent more time chewing over the merits of each mouthful than actually masticating.

This unexpected male obsession with dieting is ruining marriages. My female friends complain of little else. Meal times are now rigidly scheduled, calories painstakingly counted, praise constantly demanded. A woman who drops a couple of kilos will quietly celebrate by wearing a smug smile with her skinny jeans. A man, however, will demand thunderous applause, loud-hailer announcements, ads in the paper nothing short of iridescent sky-writing. The weekly weigh-in is read aloud to the whole family with a reverence youd imagine exclusively reserved for, say, Moses stone tablets or the Dead Sea Scrolls.

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The new male dieting angst is causing women to lose their appetite - Sydney Morning Herald

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Feb 9th, 2021 | Filed under Dieting

Food is essential to human life, along with sleep, water and oxygen. To eat or not to eat isnt the question rather, what we eat. Enter the diet. Diets are so common theyve assimilated completely into U.S. culture a New Years tradition for some and an essential aspect of life for others.

Dieting isnt exclusively focused on health, and many people eat food in accordance with cultural, religious or ethical factors. Take veganism, a strictly plant-based diet that nearly 3% of Americans ascribe to, born from pro-animal activism and transformed into a thriving mainstream community, which even has its own dating app, Grazer. Additionally, religions such as Islam and Judaism have certain dietary restrictions followed by many.

While some individuals align their food preferences based on their values, others focus on the health factor. A healthy diet is unequivocally linked to preventing diseases such as heart disease, diabetes and cancer. However, what is the nature of a good diet, and how can we be certain what we consume is actually healthy?

Along with creating unhealthy food patterns for many, the United States obsession with becoming skinny and dieting has had even more considerable impacts, namely in the form of miracle weight loss pills. Introduced to consumers in 1945, Benzedrine, a powerful amphetamine was marketed as a quick way to lose weight and cure depression. A few years later, over half a million civilians were using amphetamines for weight loss. Heavy dosage resulted in psychosis or death, and the drug was prescribed regularly until banned by the Controlled Substances Act of 1971.

While many of the ridiculous historical fad diets have faded from relevancy, fad diets continue to exist in modern U.S. culture, popularized by unbelievable gains in a short period of time.

Sensa, a dieting plan centered around sprinkling weight loss food flakes over your food, advertised that If you stick with Sensa, you could lose 30 pounds in six months. There was no empirical evidence to Sensa, and they were one of many snake-oil companies eager to tap into the enormous weight loss market, which was valued at $192.2 billion in 2019. Americans are eager to slim down, and end up falling victim to companies like Sensa that take money hand over fist with their high fees; Sensas six-month plan is $235.

Absurd fad diets in mind, it is essential to remember that food consumption is a scientific field, filled with innovators. One key contributor is Leonard Davis School of Gerontology professor and Director of the USC Longevity Institute Valter D. Longo, who offers a scientific based rendition of fasting. Unlike Sensa and other miracle diets, Longo tirelessly searches for science behind his meal plan, testing his diet on mice and finding considerable benefits.

Determining the right diet is a prevalent issue for college students especially. Transitioning to self-sufficiency has its toll on the nutritional intake for students, many struggling to navigate the dining hall or cooking for themselves. A study from New York University states that many college students engage in poor dietary habits, such as high intake of fast foods and other foods high in fat, low intake of fruits, vegetables and dairy and erratic eating behaviors such as meal skipping.

Gaining weight at college is so normal, yet its become known by the negatively denoted common phrase the Freshman 15. Meanwhile numerous students suffer from obsessive dieting; 10-20% of women and 4-10% of men in college have eating disorders.

USC needs to take a more proactive approach towards healthy food intake for their students. To have a healthier campus as a whole, the University should send out regular nutritional articles and offer health food seminars, so that students have the proper resources to create a nutritious diet for themselves.

Dieting is a nuanced issue, and more regulations need to be implemented within the U.S. market as well. In order to protect consumers, the U.S. government requires clear health warnings for a variety of items, from cigarettes to over the counter medicine. Of course a diet is more abstract, but proponents of diets should be required to test and publish all the impacts their subscribers could experience.

Consumers continue to be manipulated by salespeople in the health food industry, and without proper education or warning labels, the U.S. public will continue to fall for dangerous or unhealthy fads.

Each individual has a complex and unique body system, varying in metabolism and allergies. There is no universal diet applicable to everyone, and some diets could be especially dangerous to those with specific conditions. Everyone will continue to tailor their eating habits as new information in the nutrient industry emerges, and oversight is necessary for a healthy future for the U.S. public.

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Diet culture must be regulated to ensure healthy eating - Daily Trojan Online

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Feb 9th, 2021 | Filed under Dieting

For as long as I can remember, I've driven myself over the edge trying to bring my weight down.

As a petite woman who is barely five feet tall, even the slightest uptick is visible on my tiny frame. I have always been very conscious of looking plump, which acquaintances don't fail to point out. "Oh you look lovely, but a bit chubbier than before," they say nonchalantly while sipping their coffee.

I hated every minute of it. People talk about feeling a great adrenaline rush from the gym, but I felt the opposite. I felt suffocated, as if someone was sitting on my chest. I have always felt like your body knows when you hate something, and so mine remained defiant. It wouldn't shed any pounds, no matter how hard I tried. It knew I hated going to the gym. I wanted to scream at it.


I obsessed over their Instagram feeds and sent screenshots to my friends. "Will he still want to date me if I don't have a thigh gap like that?" I asked them. A small waist, flat tummy, big booty and a thigh gap: that's what I was aiming for.

Instead of monitoring my food habits or dieting, I started going for runs for the sake of sanity. This time, weight loss was not a motive: I had never been able to bring my weight down before, so I finally stopped focusing on it. Sometimes, I didn't even run, but walked endlessly at a languid pace, taking in the surroundings and allowing myself to breathe as the world crumbled in the wake of coronavirus. It helped clear my mind, and I was hooked on it.

I focused on not caring about a number, and ate whatever I wanted without feeling guilty. Getting through the day was hard enough, and I didn't have it in me to obsess about an ideal body anymore. It feels sad now, remembering how I equated my self-worth with a number. I judged myself and let myself wallow in self-loathing, even though I was perfectly healthy.

No matter how hard I tried to push past it, deep down, I refused to believe that my body would change as I got older. I still wanted to be able to say in a cooing voice, "I don't have a diet or a work-out routine, it's just natural." But nothing I was doing to my body these last few years was natural.

My pandemic experience taught me to respect, not punish, my body. I started loving my body, even if that meant not having a thigh gap or a tiny waist. I still go for runs - not because I want to lose weight, but because I want to remain healthy and feel relaxed. At the end of the day, it's about listening to your body and respecting its likes and dislikes.

It's been constantly raining where I am, and I haven't gone for a run in about a week. But I am not losing my mind over it, or worrying about putting on "quarantine pounds." The batteries of my new scale ran out again last month, and I haven't felt an urge to replace them anytime soon. I don't know my weight, but I know that no matter what, I am not scared of it anymore.

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After years of dieting, I finally stopped obsessing over my weight - and lost 20 pounds - Business Insider India

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Feb 9th, 2021 | Filed under Dieting

It is no secret that overweight affects almost every third Romanian. In order to find out what really stands behind the famous and whether it is really possible to lose weight easily and quickly, we asked Rzvan (49) from Bucharest to try it himself. Rzvan is still amazed at the results he has achieved - he has lost 20 kilograms of excess weight quickly and effortlessly

What was your previous weight loss experience?

I just pretended that being overweight was not a problem. I reassured myself that men never look fat, that they are curvy (laughs). I ate the usual greasy, floury and sugary dishes and recklessly continued to gain weight. It seemed to me that eating healthy means eating tastelessly, but I like to eat well!

Why did you decide to lose weight now?

I was already getting used to my "typical" look, but the overweight started to disturb my health when running and doing sports. It was angry on myself and hated my big belly! I gave myself the command to "lose weight" and started looking for recommendations for a good diet with a professional service.

How did you find out about the

The Stockholm diet had been tried by a well-known doctor of mine, who was very satisfied with the result. He advised me to try it too.

Click here - - healthy eating and beautiful body without leaving home

How did the dieting process go?

I completed a free test to answer questions about my previous eating habits and health. Soon I received my online diet plan and started to follow it without hesitation.

I noticed that the weight gradually decreased, but I kept in mind the possibility that it could return any day. The suspicions vanished on the 7th day in the diet, when I realized that I had already lost 6 kilograms. I decided to continue because the weight dropped well and it gave me satisfaction! In a short time, I have lost a total of 20 kilograms and regained the joy of running. I no longer have to carry a heavy fat "belt" and my whole body has become lighter. Now I have a completely different view of living!

What would you recommend to other people who also want to lose weight?

Take the as a service to yourself and just try it for a few days. Families are happier: men and women turn into a slim and powerful people. I think each of us deserves this feeling!

This is not another diet - this is your year's best decision to live better - without extra weight.START HERE AND NOW WITH A FREE TEST!

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(P) The most popular diet in Romania: Here's how it went for Rzvan, aged 49 & 20 kg overweight -

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Feb 9th, 2021 | Filed under Dieting

LUBBOCK, Texas Theres a lot that goes into being healthy, and according to a recent WalletHub study Lubbock has some work to do. Using data from the U.S. Census, Bureau of Labor Statistics and a variety of other sources, Lubbock was found to be the 10th most unhealthy city in the country.

The study used metrics based on health care, hospital quality, diet health, access to walking trails, number of gyms per capita and a variety of other similar factors.

Although it can be challenging to stay healthy, its very important particularly staying hydrated.

You cant grow muscle and you cant lose fat without enough water and protein, said Amy Davidson, Manager and Team Captain at Powerhouse Nutrition. And so many men and women dont consume enough for their muscle growth.

As a team captain at Powerhouse Nutrition, Davidson explained that eating three, well-rounded meals a day is crucial for maintaining your general health. Even if youre going out to eat, ask about their healthy options, she said.

Weve got a lot of great, healthy restaurants and the ones that dont specialize in it have a lot of healthy options at their restaurants, so ask the waitress or waiter, said Davidson.

Some of the biggest struggles people face when trying to become healthier is dieting, Powerhouse Nutrition explained.

I think a lot of people too also think of dieting as just restraining a lot of things, said Colton Shackelford, also a manager at Powerhouse Nutrition. We try to get people to understand the dieting side of things, and that means just eating things in moderation and eating things at a healthier rate.

Maintaining good health also means keeping up with mental health and annual check-ups two things offered at Covenant Medical Center.

Annual wellness visits are very important, said Kim Beierschmitt, Manager of Ambulatory Care Management at Covenant Health. If they can keep the annual wellness visits, then maybe problems could be identified sooner rather than later, that would prevent some of the health issues from arising later on.

Experts said drinking at least a half gallon of water, getting some exercise and eating three meals a day is important for anyone trying to stay healthy.

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Study ranks Lubbock in top 10 least healthy cities nationwide - KLBK | KAMC |

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Feb 9th, 2021 | Filed under Dieting
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