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KEYC – Thrive: Dealing With A Binge Eating Disorder

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Is The Whole30 The Right Lifestyle Change For You?

MINNEAPOLIS (WCCO) — About 45 million Americans go on a diet each year to lose weight. A newer program that promotes weight loss isn’t called a diet at all.

“I was a pretty good healthy eater but there was just something that wasn’t working,” Brooke Aho, from Edina, said.

Aho had tried several diets until she heard about The Whole30 from a friend. The Whole30 book outlines the basic rules: no grains, dairy, legumes, added sugars or alcohol for 30 days. No checking the scale during the 30 days either.

“You go through a sugar detox in like three days where you just noticed your body is just, ‘Woah,’” Aho said.

She made it the 30 days. She dropped 11 pounds in her first round and says it made her sugar cravings more manageable.

Thousands of others have showed off their results by posting their Whole30 journeys on Instagram. Some are veterans, others are doing their first Whole30 that wasn’t created for weight loss.

“I think it’s a holistic lifestyle change,” Ethan Komoroski, who didn’t set out to lose weight, said. “I just feel less stressed. I worry less about what I’m going to eat.”

But is the Whole30 program a long-term solution?

“I think a lot of us in the nutrition community would kind of say proceed with caution,” Sara Bloms, a registered dietitian, said.

Bloms says the program eliminates a lot of key nutrients found in things like beans, yogurt and whole grains.

“If it’s a reset — you kind of want to view it as a reset. This is a way to reduce the processed foods and the added sugars and rediscover vegetables and lean proteins and how to eat better and how to feel better,” Bloms said.

While the Whole30 is only 30 days, many who complete it claim they want to continue eating in a similar way. Just ask Bailey Ryan.

“My ankles hurt and I was tired all the time,” Ryan said.

Two years ago Ryan topped the scale at almost 300 pounds at 22 years old. A nursing student, she knew something needed to change.

“I was always the biggest one in the group and I got sick of it,” Ryan said.

She did her first round of the Whole30 in April 2015 and lost 22 pounds. She continued eating a similar diet with occasional treats.

“I just had this idea of what maybe life could be like if I was feeding my body the things that it wanted me to,” she said.

Today Ryan is down 126 pounds and has become an internet sensation on Instagram (@paleobailey), inspiring others to give the Whole30 a try. She’s currently working on coming up with the money to have surgery to remove excess skin from her weight loss.

But is the Whole30 for you?  All of the Whole30 “graduates” interviewed said it takes time, commitment and sacrifice. They stressed the real goal is to make The Whole30 plan into a whole new way of living.

“If you prioritize yourself and your health then you’re going to see the results of that,” Ryan said.

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21 Day Fix Review: Full Details and How to Stream It Free

21 Day Fix review

In our modern society, a lot of things are changing due to technological advancements. Even things that you wouldn’t expect to change, like fitness, is evolving to meet the digital age. More and more people nowadays are ditching their gym memberships in favor of at-home fitness programs, like P90X3, 21 Day Fix, etc. In this 21 Day Fix review, we’ll go over the details of the program.

Unlike some programs, 21 Day Fix aims to be a complete one-stop-shop for your health and fitness makeover. By combining both diet and exercise, the program has the potential to have some pretty drastic benefits in as little as 3 weeks. Keep reading to learn how to access 21 Day Fix streaming online, and more!

 

What is 21 Day Fix?

21 Day Fix is an innovative new diet and exercise program brought to you by Beachbody. It uses a combination of full-body exercise videos to follow along with and a rigorous diet plan to help its users make significant changes in a matter of weeks. 21 Day Fix has helped some people lose up to 10 pounds in just 3 weeks time, and you can actually try it for free for 30 days by clicking here.

21 Day Fix is lead by fitness expert Autumn Calabrese, a celebrity trainer and health expert. With years of experience leading fitness programs like this one, Autumn is an excellent instructor and resource. This particular program is designed to be a quick and effective way to revolutionize your health and kick your body into gear.

The program is primarily aimed at women, but it can be quite effective for men, as well. It’s more of a weight loss/general fitness program than it is a strength-training program. People love this program, as you’ll see by reading 21 Day Fix reviews. It has helped thousands of people reach (and sometimes exceed) their fitness goals – and if you give it a chance, it might just work for you!

 

21 Day Fix Review: Key Features

21 Day Fix is an at-home workout program that you can follow along with on your own schedule. There are a lot of reasons why you may want to access the 21 Day Fix stream to help reach your fitness goals. Maybe you want to lose weight, or maybe you just want to tone up and build some muscle. Here are some key features of 21 Day Fix:

  • Easy – it’s easy to follow along with these quick videos, especially if you use Beachbody On Demand to access 21 Day Fix streaming from home.
  • Accessible – the program features quick, 30-minute workouts designed to be accessible to a wide range of people – regardless of your schedule or physical ability.
  • Flexible – there are the standard exercises in each video, and then there are also modifiers for each exercise to make things easier. This is great for older folks, those who are new to fitness, and anyone with minor injuries or disabilities.
  • Fun – believe it or not, following along with the 21 Day Fix stream can actually be fun! Autumn Calabrese is very upbeat and motivating, which makes it easier to stick to the program and have fun while doing it.
  • Diet Exercise – 21 Day Fix combines a great diet plan with an effective exercise regimen. Combined, these can produce some pretty incredible results.
  • Effective – the program is designed for fast and meaningful results, in just 21 days. It won’t make you a supermodel overnight, but if you stick with it, you will absolutely see real results, and quick!
  • Free for 30 days – you can actually try the whole program for free, thanks to a free trial offer from Beachbody On Demand. Since this is a 21-day program, you can actually stream the entirety of the program for free!

 

What is the 21 Day Fix Workout Schedule?

No 21 Day Fix review would be complete without a section about the actual workouts! This program follows a rigid schedule, and for best results you should follow along as suggested. With that said, there is of course some flexibility, given that you’ll be following along from home. Below, find the 21 Day Fix exercises and the full 21 Day Fix workout schedule:

Monday – Total Body Cardio Fix – this is designed to increase your heart rate and keep it up, to help shed pounds, increase cardiovascular function, improve your metabolism, and more.

Tuesday – Upper Fix – this is designed to help you tone up. It uses targeted resistance training to build and tone muscle in your upper body.

Wednesday – Lower Fix – this is designed to help improve strength and tone muscle in the lower body, mostly through fun cardio and lower body resistance training.

Thursday – Pilates Fix – this is a low-impact Pilates routine that helps to tone up your muscles, particularly in your core, hips and thighs. It’s also very effective for flexibility training.

Friday – Cardio Fix – a broad cardio routine that helps you keep a high heart rate and shed pounds.

Saturday – Bonus Workout or Rest Day – on Saturday, you can take a rest day, if needed, or you can do one of the bonus workouts included in the program.

Sunday – Yoga Fix – a low-impact, relaxed routine that uses yoga poses to help stretch, strengthen and tone muscles.

 

Can I Try 21 Day Fix for Free?

There is a way to access the 21 Day Fix stream free for a full 30 days. All you need to do is sign up for a free trial of Beachbody On Demand.

Beachbody On Demand is an online streaming program that lets you stream workout videos, like 21 Day Fix, P90X3, etc. from home, whenever you want. There’s no need for physical DVDs – you can just stream on your computer, tablet, smartphone, etc. or on your TV via a streaming device.

The best thing about this service is that it doesn’t limit you to just one program. You get 10’s of programs in one, offering literally hundreds of workout videos. You can follow along with a program, try out a few, or just pick a video at random to follow. There are a lot of options to keep things interesting, and more and more people are using these types of programs to stay in shape.

After the free trial, Beachbody On Demand is $13 per month, or cheaper if you prepay for 6+ months in advance. It’s contract-free.

Click here to start your free trial of Beachbody On Demand, and access 21 Day Fix streaming today!

 

21 Day Fix Review: Bottom Line

Overall, this is a highly effective and enjoyable program. It’s ideal for people wanting to drop a few pounds and get their diet and nutrition back on track. It’s even better to use via Beachbody On Demand, because the streaming feature means you can watch from wherever, whenever.

In addition, if it turns out that 21 Day Fix is not for you, you can always try out different programs using Beachbody On Demand. There are quite a few programs available to choose from. You can sign up for your 30-day free trial of Beachbody On Demand by clicking here.

Thanks for reading out 21 Day Fix review, and let us know if you have any questions!

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Austin Meadows
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Mediterranean diet can help in fight against depression, Australian study finds

Updated

January 31, 2017 09:27:07

Video: Can a change in diet help people fight depression?

(ABC News)

The Mediterranean diet is well known for its physical health benefits and it is now being hailed as the latest weapon in tackling mental health problems.

Researchers at Deakin University have found the diet can help those suffering from severe depression.

They put dozens of patients with major depressive disorders on a Mediterranean-style diet rich in wholegrains, legumes, fresh fruit and vegetables, olive oil and nuts.

After 12 weeks of healthy eating, researchers said one third of the participants reported a significant improvement in their mood and symptoms.

The results of the study were published today in the international journal BMC Medicine.

Professor Felice Jacka, director of Deakin University’s Food and Mood Centre, said the Mediterranean diet had been credited with improving cardiovascular health, reducing the risk of diabetes and increasing longevity.

“We already know that diet has a very potent impact on the biological aspects of our body that affect depression risks,” she said.

“The immune system, brain plasticity, and gut microbiota seem to be central not just to our physical health, but also our mental health.

“And diet, of course, is the main factor that affects the gut microbiota.”

Professor Jacka randomly selected 31 participants to embrace the Mediterranean diet and reduce their intake of sweets, refined cereals, fried food and sugary drinks.

What is the Mediterranean diet?

  • Based on the eating habits of people living in Italy, Spain, Portugal and Greece
  • It’s rich in olive oil, vegetables, fresh fruit, wholegrains, nuts and legumes
  • Moderate intake of fish, poultry, dairy products and red wine
  • Low intake of pasta, red meat, and sugar
  • It’s been shown to lower risk of cardiovascular disease, diabetes and cancer

Another 25 participants received social support which involved weekly visits from researchers.

Only 8 per cent of those in the social support group showed improvement in their symptoms.

One of the participants who changed her diet, Sarah Keeble, described the program as life changing.

“I felt clearer in my mind. I felt balanced. I felt happier. I actually had a lot more energy. I felt I could really kick this in the butt,” she said.

“It’s not going to cure depression, but you can certainly handle it very well.”

Ms Keeble has continued the Mediterranean diet after finishing the program and is now doing a diploma in health science.

“I got so motivated because I felt so much better, better than I had in so long,” she said.

“I’d like to help people in this situation where they think there’s no hope.”

Diet not a replacement for traditional treatments

Professor Jacka said people suffering from depression should not replace therapy and drug treatments with the Mediterranean diet.

What the study participants ate:

  • Per day: Six servings of vegetables, five servings of wholegrains, three servings of fruit, Two servings of unsweetened dairy, one serving of raw, unsalted nuts, and three tablespoons of olive oil
  • Per week: three servings of lean red meat, two servings of chicken, up to six eggs, and at least two servings of fish
    Extras: no more than three servings per week of sweets, refined cereal, fried food, fast food and soft drink
  • Alcohol: no more than two glasses of red wine a day, only with dinner

“Most of the people in our study were receiving psychotherapy or pharmacology treatment. But it’s something that supports any other interventions designed to help depression,” she said.

Professor Jacka would like to see dietitian support made available to those experiencing depression.

“It’s not a stretch to consider that people coming to a doctor with depression might have a referral to a clinical dietician,” she said.

“Weight loss is not a factor in this particular case, but we hope we’ll help to change the public’s ideas of why it’s important to eat well – both from a prevention and a treatment point of view.”

Topics:

depression,

diseases-and-disorders,

health,

mental-health,

diet-and-nutrition,

medical-research,

australia

First posted

January 31, 2017 06:04:32

OSF diet plan receives top ranking from US News & World Report

ROCKFORD — The Health Management Resources diet program, which is offered by OSF St. Anthony Medical Center in Rockford, recently was included by the U.S. News World Report Best Diets Rankings.

The HMR program tied with the Weight Watchers Diet as the No. 1 Best Fast Weight-Loss diet and the No. 4 Best Weight-Loss Diet. The meal replacement diet can be followed at home or under medical supervision in a clinic.

For information about the program: tinyurl.com/hmrranking. For information about OSF’s HMR program: 815-227-2274; osfhealthcare.org.

Top 10 Diet Plans for 2017

Science

Yearly resolutions are often committed to eating healthier and more quality food in order to shed off some extra calories and fats incurred over the holidays. While it is important to stick to a diet, it should be kept in mind that not all diets are created equal. Sadly, most of the ones that gained hype over the years are not the most effective ones.

The US News and World Report ranked 38 eating plans for its annual list. The ranking was based on different criteria including the ease and convenience to follow the diet plan, its effects on weight loss (both short- and long-term), its nutritional value and safety, and its ability to prevent noncommunicable diseases such as heart disease and diabetes. The costs associated with the diet plans and its compatibility to work out programs have not been however considered.

The ranking involved the audience and expertise of a panel of nutritionists and dieticians. Below is a list on which diets made it to top 10.

US News And World Report Top 10 Diet Plans

No. 10 (TIE): Vegetarian Diet

Vegetarian diet made it to top 10 in 2017 from top 13 in 2016. This diet has fairly simple instructions- no meat allowed. Vegetarian diet replaces meat with more vegetables, making you feel fuller all at once.

No. 10 (TIE): Ornish Diet

Ornish Diet, developed by Dr. Dean Ornish, has been ranked one of the best for heart health. This diet considers food on a certain “spectrum.” According to Dr. Ornish, some foods are healthier than others- specifically, the less processed the food is, the healthier it is.

Ornish diet gives emphasis on fruits, vegetables, whole grains and a small portion of fat containing omega-3 fatty acids.

No. 10 (TIE): Jenny Crag Diet

Jenny Craig diet has gained popularity due to its celebrity spokespeople like Kirstie Alley and Mariah Carey. This diet uses weight-control counselling and efficiently prepared meals which can be delivered or picked-up at any of its Jenny Craig locations.

No. 8 (TIE): Volumetrics Diet

Developed by Penn State University nutrition professor Barbara Rolls, Volumetrics diet categories food based on density. Less dense foods with high water content (soups and vegetables) are preferred over cookies, butter and pizza.

No. 8 (TIE): Fertility Diet

Fertility diet, named as one of the easiest diet to follow, aims to help women who are having difficulties getting pregnant. This diet is developed by Drs. Walter Willet and Jorge Chavarro of Harvard T.H. Chan School of Public Health.

The meal plan involves 10 science-backed steps to aid in boosting fertility in women. The steps highlight on more vegetable proteins and oils. It also emphasised on drinking a glass of whole milk. Fertility diet suggests intake of a multivitamin containing folic acid.

No. 8 (TIE): Weight Watchers Diet

The Weight Watchers diet has been ranked as the best diet for weight loss. It has attracted attention through US News and World report rankings in 2017. The company switch to its Beyond the Scale Program.

“The way we think about it is that we used to have a very narrow focus on weight, and now weight is one of things we focus on but it’s not the only thing,” said Gary Foster in an interview Time magazine in 2015. He is also the Weight Watchers’ chief scientific officer. “The consumer sentiment is, ‘I still want to lose weight, but I’m thinking about in a more holistic way,” added Foster.

No. 4 (TIE): TLC Diet

TLC diet stands for its mantra involving therapeutic lifestyle changes. This diet prioritizes lowering cholesterol levels, among many others. It gives emphasis on eating less food with saturated fat (chicken skin, cheese, butter). It encourages more intake of fruits, vegetables, fish, skinless chicken and low-fat dairy products.

No. 4 (TIE): Mayo Clinic Diet

Mayo Clinic Diet has been developed by a research group in Rochester, Minnesota. This diet is about breaking bad habits and replacing them with better and healthier habits.

The first part of the diet (which lasts for 2 weeks) involves losing 10 pounds because of new habits, according to the diet.

The Mayo Clinic Diet has its own food pyramid that involves fruits and vegetables at the bottom.

No. 4 (TIE): Flexitarian Diet

The Flexitarian diet is developed by Dawn Jackson Blatner, a registered dietitian. The diet is focused on being vegetarian while not giving meat intake up completely. It introduces the addition of “new meat” in the diet like tofu, lentils, nuts, beans, and eggs.

No. 3: Mind Diet

The MIND diet lands on the top 2 last year. It emphasises on foods for the brain, with focus on the types that prevent neurological diseases like Alzheimer’s.

The MIND diet is a hybrid of the Mediterranean and DASH Diets. It focus on the aspects of the mentioned diets that involves the brain.

Berries, olive oil, dark leafy vegetables and its are some staples of the Mind Diet. This plan based on large-scale studies that identified nutrients needed to prevent cognitive decline.

No. 2: Mediterranean Diet

The Mediterranean Diet has been named as the best plant-based diet among the 38 diets considered, according to the US News and World Report. It is also considered as among the easiest to follow.

Based on the diet common eaten by countries along the Mediterranean Sea, this diet mostly consists of fruits and vegetables, fish and whole grains like brown rice and whole wheat.

No. 1: DASH Diet

The DASH diet, which means Dietary Approaches To Stop Hypertension, has been considered as the best diet for 7 years in a row.

Hypertension has been identified as a common condition in the US. DASH diet addresses this problem by focusing on lowering abnormally high blood pressure. The meal plans focuses on lowering sodium intake to 2,300 milligrams a day and below. It also encourages eating vegetables, fruits and whole grains.

“The DASH diet is really a safe plan for everyone,” said Angela Haupt to Business Insider in 2016. Haunt is the assistant managing editor of health at US News World Report. “There’s nothing exciting about it, and that’s what makes it a good plan. It’s not some fad diet making outlandish claims that you can’t rely on,” she added.

The DASH diet has also been considered as the one of the best heart-healthy diets, best diet for healthy eating, and best diet for people with diabetes.


TAG diet plans, Ornish Diet, Jenny Crag Diet, Volumetrics Diet, Fertility Diet, Weight Watchers Diet, TLC Diet, Mayo Clinic Diet, Flexitarian Diet, Mind Diet, mediterranean diet


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