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The Fighter Diet 12 Week Challenge Combines Diet Plan, Cardio and Weight Training

A lifestyle for those who strive to be lean all year round without feeling hungry, Fighter Diet provides workout and nutrition solutions for anyone who wants to be healthy and strong.

Take a Fighter Diet 12 Week Challenge! Created by Biggest Loser trainer and winner of the Scandinavian Biggest Loser, Pauline Nordin, the Fighter Diet program provides an ebook guide that includes a full diet plan, weight training, and cardio routines. The program also maintains an amazing community of like minded women and men on Fighter Diet’s private Facebook group, where members are free to upload photos, ask questions and communicate with Pauline herself. To date, over 4,500 people joined January 12 week challenges!

With an outstanding team of certified moderators guiding the way, this isn’t just “dieting” – it’s goal setting! Ready to get started? Discover the different challenges:

  • Defat America 2: Trying to lose 40, 50 or even 100 pounds? Look no further ladies – choose this 12 week training and nutrition program! Motivator and trainer Pauline Nordin ensures not only the loss of fat, but the addition of muscle as well. Fuel up with specially designed supplement kits, exclusive diet plans, and even share progress and encourage other members daily. Watch this testimonial video: https://vimeo.com/album/3741523/video/157027582
  • Summer Shred: Get buff and lean with the Summer Shred Transformation challenge! With exclusive live video and content and simple workouts that can be done from the gym or at home, this creative challenge supports growth and overall well-being.
  • Military Challenge: Active duty, vets and even civilians can sign up for the toughest challenge yet. Focus on really taking it up a notch with the Military Challenge, today!

Get motivated to better your lifestyle with the 12 week challenges from Fighter Diet! A company that genuinely cares and helps each individual find out WHY they are making this change, Fighter Diet brings you the place and products to get more inspiration, education, transformation and entertainment.

Looking to get lean? Visit fighterdietchallenge.com to sign up for a challenge – hurry, all challenges start April 12!

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A diet that’s beneficial to everyone but used by few

Dietary Approaches to Stop Hypertension (a.k.a. the DASH diet) is celebrating 20 years of helping people with hypertension and pre-hypertension lower blood pressure just as well as some medications. It has the potential to lower health-care costs and has been a component of the national dietary guidelines for over 10 years. So why are so few people using it?

What is the DASH diet?
The DASH diet emphasizes foods rich in protein, fiber, potassium, magnesium and calcium and low in saturated fat, sugar and salt. On your plate, that looks like plenty of fruits and vegetables, beans, nuts, fish, poultry, whole grains and low-fat dairy, with fewer fatty meats and sweets. Although DASH is not a reduced-sodium diet, lowering sodium intake by eating whole foods over processed foods enhances the diet’s effect.

The original trial of the DASH diet showed reductions in both systolic blood pressure and diastolic blood pressure across subgroups of gender, race and ethnicity and in hypertensive and pre-hypertensive patients. Further studies have found that adherence to the DASH diet lowered total and LDL cholesterol, reduced the risk of coronary heart disease and stroke even throughout several years of follow-up, and reduced bone turnover, improving bone health.

Who should use the DASH diet?
The DASH diet is recommended by the American Heart Association and the National Heart, Lung and Blood Institute because of its blood-pressure-lowering effects for hypertensive adults, and it’s also been shown to be effective for pre-hypertensive patients. So if your blood pressure is elevated or you’ve been diagnosed with hypertension, the DASH diet is for you.

But what if you don’t have high blood pressure? Are there benefits from following the DASH diet?
The 2010 Dietary Guidelines for Americans say the model eating plan for all Americans is the DASH diet, because it outlines a generally healthy diet from which anyone can benefit. Following the DASH diet’s principles will mean you’re eating a nutrient-rich yet not calorie-dense diet that has been shown to be helpful for promoting weight loss and maintenance.

A growing body of evidence suggests DASH is also helpful for managing diabetes, preventing cancer and improving kidney health.

Why aren’t more people following the DASH diet?
If the DASH diet is so beneficial and well studied, why isn’t everyone following it? Analyses of health and nutrition in the United States from 1988 to 2012 showed that less than 1 percent of the population adhered to the DASH diet and that only 20 percent met half of the recommended nutrient levels in DASH. Compare these numbers to the half of Americans who have high blood pressure, and we can safely say there’s plenty of work to be done to increase adherence to the DASH diet.

Dori Steinberg, a research scholar at Duke University, says one of the reasons the DASH diet hasn’t taken off is that its recommended foods aren’t so accessible as fast food and processed foods. “It’s much easier to grab a fast-food burger and fries than it is to make a spinach salad with strawberries,” she says.

Although the DASH diet can certainly be followed on a tight budget, changing the food environment to make healthy options such as fruits and vegetables more affordable and widely available at convenience stores, grab-and-go restaurants, community facilities and more is key to increasing adherence.

Most hypertensive patients who would benefit from counseling on the DASH diet see primary-care physicians exclusively – and therefore receive little nutrition counseling beyond suggestions about lowering sodium in the diet. The poor adherence to the DASH diet presents a call to action for primary-care physicians to become more familiar with the diet and to refer patients to registered dietitians, who can provide the dietary counseling people need to put DASH into action.

Getting more Americans on the DASH diet
The key to helping people eat better is giving them the tools they need to put nutrition information into action. It’s not enough to provide a list of guidelines; we need to give people recipes and support them in learning basic cooking skills to prepare healthier meals.

Dietitians can share information with clients on how to shop for DASH-appropriate foods on a budget, such as canned beans and fish and frozen vegetables and fruit. Any medical or health professional can give their patients and clients information on the DASH diet from the National Heart, Lung and Blood Institute website.

Steinberg says ongoing dietary counseling has been shown to help people stick to the DASH diet, but her research group at Duke wants to leverage technology to bring knowledge of and support for the diet to the masses.

“There aren’t any apps that focus on DASH, so we’re working on developing a DASH diet app that can leverage other apps that people are already using to track their diet, activity levels and more,” Steinberg says.

Getting more media exposure for the DASH diet is another avenue to increase awareness. U.S. News amp; World Report experts rated DASH as the top diet overall for several years, adding to the diet’s research credibility and helping to bring it to a wider audience.

So why does the DASH diet’s following pale in comparison to other popular diets? It’s time DASH got a celebrity endorsement. Or a splashy website with some dramatic before-and-after photos!

Letting go of perfection
Could positive health outcomes occur if a person didn’t follow all of the DASH diet principles but still incorporated some of them?

According to Steinberg, “Every two-point increase in DASH adherence score leads to a linear reduction in blood pressure. And improvements in blood pressure are seen in just two weeks.”

So this is a diet where you can do your best and see results quickly rather than worrying about following it perfectly. There is such a thing as “good enough” when it comes to healthy eating, and I counsel clients on this all the time. Is fear about having to stick to a diet holding you back from eating better today? What if your diet doesn’t have to be 100 percent healthy? Eating well is about getting your ratio of healthy eating closer to 80 percent and being happy with each improvement along the way.

Perhaps for its anniversary, the DASH diet should consider a rebranding and be renamed “the DASH lifestyle.” Diets are temporary. The DASH lifestyle deserves to be here for another 20 years – and beyond.

Brissette is a dietitian, foodie and president of 80TwentyNutrition.com. Follow her on Twitter @80twentyrule.

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NYU Dining Must Recommit to Plant-Based Diet Programs

Alexandra Keenan, Guest Editorial

The first time I visited NYU, I thought I was dreaming. I sat in Washington Square Park, the sun on my shoulders, a book on my lap and BY CHLOE take-out at my side. There were sidewalk chalk messages on the concrete that read “stop eating animals!” Students sat on benches, clad with their vintage Levi’s and green smoothies. I tried dairy-free mac and cheese. I was asked to sign a petition for farm animal liberation. That weekend, I decided Greenwich Village was my Mecca.

I choose to follow a plant-based diet because I believe it is practical—it spares lives and it saves the planet. I chose to attend NYU in part because of the support for — or even encouragement of — this type of conscious living. During my time at NYU thus far, I’ve come to realize that even NYU, one of the most liberal universities in the country, has trouble confronting evident truths. Earlier this semester, NYU Dining agreed to host a week-long plant-based dining program in one of the residential dining halls. This program would function as a means to collect data on how successful a plant-based dining hall might be at NYU, and to promote health, sustainability and animal welfare on campus. The program was scheduled for the end of April during Go Green Week. Recently, NYU Dining backed out of this agreement and is now hosting a three-day plant-based dining program instead. This program will not provide sufficient attendance data, will not allow for enough exposure to plant-based eating and will not fall during the Go Green Week time frame. Though this adjustment to the plant-based dining program is disappointing for many environmental and ethical reasons, it is most disheartening for its lack of the aforementioned consciousness.

As a freshman who lives in a dorm with a dining hall and is required to have a meal plan, I find myself disappointed each time I go to any of the dining locations on campus. Particularly on the weekends, there is a lack of plant-based dining options: the options that are available are bland and repetitive. I am vegan because I firmly believe it is the most mindful way to live, thus I am disappointed to see that NYU is more interested in catering to default settings than to conscious ones. I do not say this to assert that vegans are automatically more righteous than meat eaters, but rather to point out that the destructiveness of animal agriculture is hard to see — its atrocities are designed to be invisible to the consumer.

I would hope that institutions with the power to inform and the power to choose would encourage consciousness over default settings. In terms of pursuing the full-length plant-based dining program, NYU is failing. NYU is not the compassionate wonderland I once believed it to be, but students are seldom to blame. From what I’ve seen, students want real and impactful change on campus. It’s time the people with the power to implement these changes got with the program.

Opinions expressed on the editorial pages are not necessarily those of WSN, and our publication of opinions is not an endorsement of them. Email Alexandra Keenan at [email protected]

Maintaining a healthy diet for a healthier you

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This one trick will help you lose weight and get a promotion

Struggling to stay committed to a project? Maybe it’s time to stop staying positive.

Visualizing the negative result of slacking on a task may be the key to keeping your eye on the prize, according to a new study.

Researchers from the University of Winnipeg and University of Manitoba have discovered that our source of motivation changes as we work on a project.

We tend to stay psyched at the beginning of an assignment or a weight-loss plan by visualizing the rewards, such as getting a promotion or buying new skinny jeans. So we’re driven to put in the research and extra work on that office project, or to eat more veggies and hit the gym to get healthier. This is known as an “approach strategy.”

But then our brains shift gears as we make progress toward those goals, which is why our enthusiasm tends to flag. Now we focus on the negative outcomes of not hitting a goal, such as getting fired for missing a deadline, or how crappy we’d feel by not losing enough weight to fit into a cute new wardrobe.

Embracing that negativity can get us back on track, researchers say, by focusing on behaviors to avoid that bad result. So missing happy hour to work longer on an assignment, or skipping dessert to cut calories, can help with getting back in the groove. This is known as an “avoidance strategy.”

“Make a list of things ‘not to do’ to stay on course toward your goal,” the study authors suggested. “Write down the negative things you will prevent from happening by reaching your goal, and give yourself a break from something you don’t enjoy when you make progress in later stages of goal pursuit.”

Understanding how effectively approach and avoidance strategies work for us can help us hit our goals.

The authors also suggest that marketers can tap these findings to better target consumers depending on whether they are in the early or later stages of chasing their dreams. For example, gyms could appeal to people who are just starting to get in shape by highlighting their exciting new exercise equipment or workout classes to try out. But gyms would appeal to people further along in their fitness journey, who are worried about not meeting their goals, by emphasizing satisfaction guarantees and “proven” technologies for getting in shape.

This article originally appeared on Moneyish.

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