Wednesday, 31 July 2019
9 Natural Remedies for Cellulite
Cellulite seems to be one of those problems that plagues many women these days. Based on the number of times cellulite remedies appear in women’s magazines, websites, and blogs, I’m guessing that this is a problem we still haven’t solved. Most sources agree that the dimpled appearance of cellulite occurs due to problems/imbalance in the …
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How to Make Hemp Milk
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Tuesday, 30 July 2019
What Brexit means for Scotland: A Q&A with First Minister Nicola Sturgeon
On Wednesday, July 24, 2019, First Minister of Scotland Nicola Sturgeon spoke at TEDSummit in Edinburgh about her vision for making collective well-being the main aim of public policy and the economy. (Watch the full talk on TED.com.) That same morning, Boris Johnson assumed office as Prime Minister of the United Kingdom, the latest episode of the Brexit drama that has engulfed UK politics. During the 2016 referendum, Scotland voted against Brexit.
After her talk, Chris Anderson, the Head of TED, joined Sturgeon, who’s been vocally critical of Johnson, to ask a few questions about the current political landscape.
For more about Brexit from TED, check out Carole Cadwalladr’s talk from TED2019 and Alexander Betts’s talk from TEDSummit.
from TED Blog https://blog.ted.com/what-brexit-means-for-scotland-a-qa-with-nicola-sturgeon/
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High Protein Breakfast Recipes
Eat your breakfast and protein too. Here are 15 high protein breakfast recipes from eggs to pancakes to smoothies with at least 15g of protein per serving! Breakfast Love I’ve always had a thing for breakfast. From the time I was very young, I was always the first one up ...
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Creamy Cucumber Salad
Our creamy cucumber salad is a healthy summer salad option made with lemon, fresh dill, and a little Greek yogurt! The Perfect Salad for a BBQ I love a good BBQ. Getting together with friends and family and spending time outside is my perfect summer night. Whether we are hosting ...
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RHR: A New Study on Hashimoto’s Disease, Diet, and Lifestyle
A new study from Angie Alt and Dr. Rob Abbott shows promising results for the autoimmune protocol (AIP) diet as a way to treat Hashimoto’s disease. In this episode of Revolution Health Radio, I talk with Angie and Dr. Abbott about their findings, and we discuss how behavior and lifestyle interventions impacted their results.
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Monday, 29 July 2019
How to Make Peach Infused Vodka
Infusing your own vodka is easier than you think! For this Peach Infused Vodka all you need is vodka and peach pits — that’s it! Infuse in a pretty glass bottle for a fun gift idea or an upcoming get together. If you’re looking for delicious cocktails, you’ve come to ...
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Healthy 7-Layer Greek Yogurt Taco Dip
Looking for a healthy alternative to the traditional 7-layer dip? This Healthy 7 Layer Greek Yogurt Taco Dip is it! It’s a perfect game-day appetizer that serves a crowd, plus, it’s easy, delicious, and perfect when you need to whip up a tasty dish for friends and family! Game day ...
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8 Ways to Eat Overnight Oats
A big bowl of overnight oats is the best way to start the day! Overnight oatmeal is a great healthy breakfast option that can be prepared ahead of time and last the entire week. In this post, we’ll show you how to make overnight oats, answer overnight oatmeal FAQs, and ...
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279: Making a Personalized Birth Plan With Dr. Elizabeth Pearce
Dr. Elizabeth Pearce is a psychologist, a childbirth educator, a doula like I am, and a mom of three. Today, we are talking about that mysterious, wonderful, and sometimes scarring experience called birth! Dr. Elizabeth is an expert on how personality and other key factors can impact your overall birth experience and outcome. She focuses …
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12 Healthy (& Guest-Worthy) Summer Desserts
That back-to-school feeling may be in the air, but I insist… summer is not over. I repeat. It is not over! To prove it, we’re doing all of the grilling and entertaining we can at our house. Summertime wouldn’t be the same without ice cream, cobblers, and other classic warm-weather treats so I’ve been on …
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Vegan Dijon Potato Salad
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from Running on Real Food https://runningonrealfood.com/vegan-dijon-potato-salad/
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Pesto Chicken Pasta
You can’t go wrong with a bowl of pesto chicken pasta for dinner! This chicken pesto pasta is ready in under 30 minutes and is packed fresh flavors! Sometimes 30-minute meals can be a lifesaver in a pinch. You don’t have to sacrifice flavor for a quick dinner! These 30-minute ...
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Sunday, 28 July 2019
Roasted Tomato Basil Marinara Sauce
Ever wondered how to make marinara sauce? It’s so easy! Follow this recipe for a Roasted Tomato Basil Homemade Marinara Sauce! For this Roasted Tomato Basil Marinara Sauce recipe, you’ll only need a few ingredients with no added sugar! Make Your Own Marinara! It’s almost August and tomatoes are about ...
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Full-Body Superset Workout
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from Running on Real Food https://runningonrealfood.com/full-body-superset-workout/
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Healthy Cookie Dough Bites
Cookie dough bites that are actually healthy and edible? Heck to the yes. With 7 ingredients (no eggs!) you can make these epic energy balls! Healthy Snacking There is nothing worse than being hungry mid-day with nothing to eat. This is why we love we love meal prepping healthy snacks ...
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Saturday, 27 July 2019
The Best Time to Listen to The Universe
The best time to listen to the universe is when you’re so lost, so weary, so bone tired and nearly broken, that the last thing you want to do is LISTEN TO THE FUCKIN’ UNIVERSE. Sometimes we feel like throwing a middle finger up to these lessons, like, “Bitch, bye—enough […]
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Vegan Banana Bread
Pour yourself a cup of coffee and enjoy a slice of this vegan banana bread. It’s made with flax eggs, naturally sweetened, and makes for a great snack all week long! This Bread Rules We cover all bases here on Fit Foodie Finds and for those of you that follow ...
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Lemon Dill Salmon Burgers
These Lemon Dill Salmon Burgers are savory, delicious and packed with protein and healthy omega 3s. Jazz up a weeknight dinner or wow your dinner guests tonight by using salmon! How to Make Salmon Burgers I hope you’re about to make these salmon burgers because you WILL NOT be disappointed. ...
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Beermosa
Take your brunch drink up a notch and make a beermosa! Forget the champagne and add mix your favorite beer with some orange juice for the perfect brunch cocktail! Looking for more naturally sweetened and delicious cocktails? Our bloody mary recipe and healthy greyhound are a perfect addition to any ...
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Friday, 26 July 2019
Spinach Egg Muffins
These Spinach Egg Muffins are the perfect high-protein breakfast, snack, and everything in between. Just place all the ingredients into a muffin tin, pour in the eggs, and bake! Egg cups are one of the many healthy breakfast recipes we have on Fit Foodie Finds. Get inspired to eat a ...
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Benefits of Time-Restricted Eating (& How to Start)
The general advice for decades has been to eat small meals and snacks throughout the day to keep blood sugar in balance and energy up. But it turns out this advice may not actually be best for everyone. Along with intermittent fasting, time-restricted eating has lots of health benefits supported by research. What Is Time-Restricted …
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What Is a Health Coach?
Health coaches are among the most important healthcare partners for people battling chronic disease. Find out how health coaches help clients set and achieve health goals and build new habits.
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Squash and Apple Quinoa Salad
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Zucchini Lasagna
This vegetarian zucchini lasagna fuses all of the delicious flavors of Italian cooking with a midwestern, healthy twist! Make this delicious Lasagna Zucchini Casserole for a protein and veggie-filled dinner that’s vegetarian and easy to make. You know when you get SOOOO excited about something that you just have to ...
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Taco Zucchini Boats
Jazz up taco night with these low-carb and delicious Taco Zucchini Boats! They’re ready to eat in under 30 minutes and can be made on the grill or in the oven. Enjoy! Looking for a twist on the traditional taco or fajita night? We feel you! From taco soup to ...
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Thursday, 25 July 2019
Not All Is Broken: Notes from Session 6 of TEDSummit 2019
Raconteur Mackenzie Dalrymple regales the TEDSummit audience with a classic Scottish story. He speaks at TEDSummit: A Community Beyond Borders, July 25, 2019, in Edinburgh, Scotland. (Photo: Bret Hartman / TED)
In the final session of TEDSummit 2019, the themes from the week — our search for belonging and community, our digital future, our inextricable connection to the environment — ring out with clarity and insight. From the mysterious ways our emotions impact our biological hearts, to a tour-de-force talk on the languages we all speak, it’s a fitting close to a week of revelation, laughter, tears and wonder.
The event: TEDSummit 2019, Session 6: Not All Is Broken, hosted by Chris Anderson and Bruno Giussani
When and where: Thursday, July 25, 2019, 9am BST, at the Edinburgh Convention Centre in Edinburgh, Scotland
Speakers: Johann Hari, Sandeep Jauhar, Anna Piperal, Eli Pariser, Poet Ali
Interlude: Mackenzie Dalrymple sharing the tale of an uncle and nephew competing to become Lord of the Isles
Music: Djazia Satour, blending 1950s Chaabi (a genre of North African folk music) with modern grooves
The talks in brief:
Johann Hari, journalist
Big idea: The cultural narrative and definitions of depression and anxiety need to change.
Why? We need to talk less about chemical imbalances and more about imbalances in the way we live. Johann Hari met with experts around the world, boiling down his research into a surprisingly simple thesis: all humans have physical needs (food, shelter, water) as well as psychological needs (feeling that you belong, that your life has meaning and purpose). Though antidepressant drugs work for some, biology isn’t the whole picture, and any treatment must be paired with a social approach. Our best bet is to listen to the signals of our bodies, instead of dismissing them as signs of weakness madness. If we take time to investigate our red flags of depression and anxiety — and take the time to reevaluate how we build meaning and purpose, especially through social connections — we can start to heal in a society deemed the loneliest in human history.
Quote of the talk: “If you’re depressed, if you’re anxious — you’re not weak. You’re not crazy. You’re not a machine with broken parts. You’re a human being with unmet needs.”
“Even if emotions are not contained inside our hearts, the emotional heart overlaps its biological counterpart in surprising and mysterious ways,” says cardiologist Sandeep Jauhar. He speaks at TEDSummit: A Community Beyond Borders, July 21-25, 2019, in Edinburgh, Scotland. (Photo: Ryan Lash / TED)
Sandeep Jauhar, cardiologist
Big Idea: Emotional stress can be a matter of life and death. Let’s factor that into how we care for our hearts.
How? “The heart may not originate our feelings, but it is highly responsive to them,” says Sandeep Jauhar. In his practice as a cardiologist, he has seen extensive evidence of this: grief and fear can cause profound cardiac injury. “Takotsubo cardiomyopathy,” or broken heart syndrome, has been found to occur when the heart weakens after the death of a loved one or the stress of a large-scale natural disaster. It comes with none of the other usual symptoms of heart disease, and it can resolve in just a few weeks. But it can also prove fatal. In response, Jauhar says that we need a new paradigm of care, one that considers the heart as more than “a machine that can be manipulated and controlled” — and recognizes that emotional stress is as important as cholesterol.
Quote of the talk: “Even if emotions are not contained inside our hearts, the emotional heart overlaps its biological counterpart in surprising and mysterious ways.”
“In most countries, people don’t trust their governments, and the governments don’t trust them back. All the complicated paper-based formal procedures are supposed to solve that problem. Except that they don’t. They just make life more complicated,” says e-governance expert Anna Piperal. She speaks at TEDSummit: A Community Beyond Borders, July 25, 2019, in Edinburgh, Scotland. (Photo: Ryan Lash / TED)
Anna Piperal, e-governance expert
Big idea: Bureaucracy can be eradicated by going digital — but we’ll need to build in commitment and trust.
How? Estonia is one of the most digital societies on earth. After gaining independence 30 years ago, and subsequently building itself up from scratch, the country decided not only to digitize existing bureaucracy but also to create an entirely new system. Now citizens can conduct everything online, from running a business to voting and managing their healthcare records, and only need to show up in person for literally three things: to claim their identity card, marry or divorce, or sell a property. Anna Piperal explains how, using a form of blockchain technology, e-Estonia builds trust through the “once-only” principle, through which the state cannot ask for information more than once nor store it in more than one place. The country is working to redefine bureaucracy by making it more efficient, granting citizens full ownership of their data — and serving as a model for the rest of the world to do the same.
Quote of the talk: “In most countries, people don’t trust their governments, and the governments don’t trust them back. All the complicated paper-based formal procedures are supposed to solve that problem. Except that they don’t. They just make life more complicated.”
Eli Pariser, CEO of Upworthy
Big idea: We can find ways to make our online spaces civil and safe, much like our best cities.
How? Social media is a chaotic and sometimes dangerous place. With its trolls, criminals and segregated spaces, it’s a lot like New York City in the 1970s. But like New York City, it’s also a vibrant space in which people can innovate and find new ideas. So Eli Pariser asks: What if we design social media like we design cities, taking cues from social scientists and urban planners like Jane Jacobs? Built around empowered communities, one-on-one interactions and public censure for those who act out, platforms could encourage trust and discourse, discourage antisocial behavior and diminish the sense of chaos that leads some to embrace authoritarianism.
Quote of the talk: “If online digital spaces are going to be our new home, let’s make them a comfortable, beautiful place to live — a place we all feel not just included, but actually some ownership of. A place we get to know each other. A place you’d actually want not just to visit, but to bring your kids.”
“Every language we learn is a portal by which we can access another language. The more you know, the more you can speak. … That’s why languages are so important, because they give us access to new worlds,” says Poet Ali. He speaks at at TEDSummit: A Community Beyond Borders, July 25, 2019, in Edinburgh, Scotland. (Photo: Bret Hartman / TED)
Poet Ali, architect of human connection
Big idea: You speak far more languages than you realize, with each language representing a gateway to understanding different societies, cultures and experiences.
How? Whether it’s the recognized tongue of your country or profession, or the social norms of your community, every “language” you speak is more than a lexicon of words: it also encompasses feelings like laughter, solidarity, even a sense of being left out. These latter languages are universal, and the more we embrace their commonality — and acknowledge our fluency in them — the more we can empathize with our fellow humans, regardless of our differences.
Quote of the talk: “Every language we learn is a portal by which we can access another language. The more you know, the more you can speak. … That’s why languages are so important, because they give us access to new worlds.”
from TED Blog https://blog.ted.com/not-all-is-broken-notes-from-session-6-of-tedsummit-2019/
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Ginger Raspberry Mojito
Looking for a refreshing cocktail to serve this summer? Look no further! Make this Ginger Raspberry Mojito, made with a homemade honey ginger simple syrup. You can’t go wrong with a fun cocktail that is made with fresh ingredients! If you’re looking for more cocktail recipes check out this hibiscus ...
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Stages of Life: Notes from Session 5 of TEDSummit 2019
Yilian Cañizares rocks the TED stage with a jubilant performance of her signature blend of classic jazz and Cuban rhythms. She performs at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Bret Hartman / TED)
The penultimate session of TEDSummit 2019 had a bit of everything — new thoughts on aging, loneliness and happiness as well as breakthrough science, music and even a bit of comedy.
The event: TEDSummit 2019, Session 5: Stages of Life, hosted by Kelly Stoetzel and Alex Moura
When and where: Wednesday, July 24, 2019, 5pm BST, at the Edinburgh Convention Centre in Edinburgh, Scotland
Speakers: Nicola Sturgeon, Sonia Livingstone, Howard Taylor, Sara-Jane Dunn, Fay Bound Alberti, Carl Honoré
Opening: Raconteur Mackenzie Dalrymple telling the story of the Goodman of Ballengeich
Music: Yilian Cañizares and her band, rocking the TED stage with a jubilant performance that blends classic jazz and Cuban rhythms
Comedy: Amidst a head-spinning program of big (and often heavy) ideas, a welcomed break from comedian Omid Djalili, who lightens the session with a little self-deprecation and a few barbed cultural observations
The talks in brief:
“In the world we live in today, with growing divides and inequalities, with disaffection and alienation, it is more important than ever that we … promote a vision of society that has well-being, not just wealth, at its very heart,” says Nicola Sturgeon, First Minister of Scotland. She speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Ryan Lash / TED)
Nicola Sturgeon, First Minister of Scotland
Big idea: It’s time to challenge the monolithic importance of GDP as a quality-of-life metric — and paint a broader picture that also encompasses well-being.
How? In 2018, Scotland, Iceland and New Zealand established the Wellbeing Economy Governments group to challenge the supremacy of GDP. The leaders of these countries — who are, incidentally, all women — believe policies that promote happiness (including equal pay, childcare and paternity rights) could help decrease alienation in its citizens and, in turn, build resolve to confront global challenges like inequality and climate change.
Quote of the talk: “Growth in GDP should not be pursued at any and all cost … The goal of economic policy should be collective well-being: how happy and healthy a population is, not just how wealthy a population is.”
Sonia Livingstone, social psychologist
Big idea: Parents often view technology as either a beacon of hope or a developmental poison, but the biggest influence on their children’s life choices is how they help them navigate this unavoidable digital landscape. Society as a whole can positively impact these efforts.
How? Sonia Livingstone’s own childhood was relatively analog, but her research has been focused on how families embrace new technology today. Changes abound in the past few decades — whether it’s intensified educational pressures, migration, or rising inequality — yet it’s the digital revolution that remains the focus of our collective apprehension. Livingstone’s research suggests that policing screen time isn’t the answer to raising a well-rounded child, especially at a time when parents are trying to live more democratically with their children by sharing decision-making around activities like gaming and exploring the internet. Leaders and institutions alike can support a positive digital future for children by partnering with parents to guide activities within and outside of the home. Instead of criticizing families for their digital activities, Livingstone thinks we should identify what real-world challenges they’re facing, what options are available to them and how we can support them better.
Quote of the talk: “Screen time advice is causing conflict in the family, and there’s no solid evidence that more screen time increases childhood problems — especially compared with socio-economic or psychological factors. Restricting children breeds resistance, while guiding them builds judgment.”
Howard Taylor, child safety advocate
Big idea: Violence against children is an endemic issue worldwide, with rates of reported incidence increasing in some countries. We are at a historical moment that presents us with a unique opportunity to end the epidemic, and some countries are already leading the way.
How? Howard Taylor draws attention to Sweden and Uganda, two very different countries that share an explicit commitment to ending violence against children. Through high-level political buy-in, data-driven strategy and tactical legislative initiatives, the two countries have already made progress on. These solutions and others are all part of INSPIRE, a set of strategies created by an alliance of global organizations as a roadmap to eliminating the problem. If we put in the work, Taylor says, a new normal will emerge: generations whose paths in life will be shaped by what they do — not what was done to them.
Quote of the talk: “What would it really mean if we actually end violence against children? Multiply the social, cultural and economic benefits of this change by every family, every community, village, town, city and country, and suddenly you have a new normal emerging. A generation would grow up without experiencing violence.”
“The first half of this century is going to be transformed by a new software revolution: the living software revolution. Its impact will be so enormous that it will make the first software revolution pale in comparison,” says computational biologist Sara-Jane Dunn. She speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Ryan Lash / TED)
Sara-Jane Dunn, computational biologist
Big idea: In the 20th century, computer scientists inscribed machine-readable instructions on tiny silicon chips, completely revolutionizing our lives and workplaces. Today, a “living software” revolution centered around organisms built from programmable cells is poised to transform medicine, agriculture and energy in ways we can scarcely predict.
How? By studying how embryonic stem cells “decide” to become neurons, lung cells, bone cells or anything else in the body, Sara-Jane Dunn seeks to uncover the biological code that dictates cellular behavior. Using mathematical models, Dunn and her team analyze the expected function of a cellular system to determine the “genetic program” that leads to that result. While they’re still a long way from compiling living software, they’ve taken a crucial early step.
Quote of the talk: “We are at the beginning of a technological revolution. Understanding this ancient type of biological computation is the critical first step. And if we can realize this, we would enter into the era of an operating system that runs living software.”
Fay Bound Alberti, cultural historian
Big idea: We need to recognize the complexity of loneliness and its ever-transforming history. It’s not just an individual and psychological problem — it’s a social and physical one.
Why? Loneliness is a modern-day epidemic, with a history that’s often recognized solely as a product of the mind. Fay Bound Alberti believes that interpretation is limiting. “We’ve neglected [loneliness’s] physical effects — and loneliness is physical,” she says. She points to how crucial touch, smell, sound, human interaction and even nostalgic memories of sensory experiences are to coping with loneliness, making people feel important, seen and helping to produce endorphins. By reframing our perspective on this feeling of isolation, we can better understand how to heal it.
Quote of talk: “I am suggesting we need to turn to the physical body, we need to understand the physical and emotional experiences of loneliness to be able to tackle a modern epidemic. After all, it’s through our bodies, our sensory bodies, that we engage with the world.”
Fun fact: “Before 1800 there was no word for loneliness in the English language. There was something called: ‘oneliness’ and there were ‘lonely places,’ but both simply meant the state of being alone. There was no corresponding emotional lack and no modern state of loneliness.”
“Whatever age you are: own it — and then go out there and show the world what you can do!” says Carl Honoré. He speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Bret Hartman / TED)
Carl Honoré, writer, thinker and activist
Big idea: Stop the lazy thinking around age and the “cult of youth” — it’s not all downhill from 40.
How? We need to debunk the myths and stereotypes surrounding age — beliefs like “older people can’t learn new things” and “creativity belongs to the young.” There are plenty of trailblazers and changemakers who came into their own later in life, from artists and musicians to physicists and business leaders. Studies show that people who fear and feel bad about aging are more likely to suffer physical effects as if age is an actual affliction rather than just a number. The first step to getting past that is by creating new, more positive societal narratives. Honoré offers a set of simple solutions — the two most important being: check your language and own your age. Embrace aging as an adventure, a process of opening rather than closing doors. We need to feel better about aging in order to age better.
Quote of the talk: “Whatever age you are: own it — and then go out there and show the world what you can do!”
from TED Blog https://blog.ted.com/stages-of-life-notes-from-session-5-of-tedsummit-2019/
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Sunflower Seed Flour for Grain-Free Baking
While you can certainly find an array of delicious grain-free alternatives to regular flour, it can be difficult to make the transition to grain-free baking. Not to mention that nut-based baked goods are often a problem with an increasing number of kids with nut allergies. Sunflower seed flour is a nut-free way to make healthier …
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278: Pet Health and Natural Remedies With Full Bucket Health
For many of us, pets are part of the family! Yet it can be hard to find solid information about pet health and how to be proactive in taking care of them. Enter veterinarian Dr. Rob Franklin and Full Bucket Health, a supplement company paying special attention to the gut health and digestion of dogs, …
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Cucumber Vodka Cocktail (Large Batch)
Nothing is more refreshing than this cucumber vodka cocktail on a hot summer day. If you need to serve a crowd, you’re going to love this large batch vodka cocktail recipe! One of the best parts about my job is supporting local. So many of our favorite brands are based ...
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Wednesday, 24 July 2019
Business Unusual: Notes from Session 4 of TEDSummit 2019
ELEW and Marcus Miller blend jazz improvisation with rock in a musical cocktail of “rock-jazz.” They perform at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Dian Lofton / TED)
To keep pace with our ever-changing world, we need out-of-the-box ideas that are bigger and more imaginative than ever. The speakers and performers from this session explore these possibilities, challenging us to think harder about the notions we’ve come to accept.
The event: TEDSummit 2019, Session 4: Business Unusual, hosted by Whitney Pennington Rodgers and Cloe Shasha
When and where: Wednesday, July 24, 2019, 9am BST, at the Edinburgh Convention Centre in Edinburgh, Scotland
Speakers: Margaret Heffernan, Bob Langert, Rose Mutiso, Mariana Mazzucato, Diego Prilusky
Music: A virtuosic violin performance by Min Kym, and a closing performance by ELEW featuring Marcus Miller, blending jazz improvisation with rock in a musical cocktail of “rock-jazz.”
The talks in brief:
“The more we let machines think for us, the less we can think for ourselves,” says Margaret Heffernan. She speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Dian Lofton / TED)
Margaret Heffernan, entrepreneur, former CEO and writer
Big idea: The more we rely on technology to make us efficient, the fewer skills we have to confront the unexpected. That’s why we must start practicing “just-in-case” management — anticipating the events (climate catastrophes, epidemics, financial crises) that will almost certainly happen but are ambiguous in timing, scale and specifics.
Why? In our complex, unpredictable world, changes can occur out of the blue and have outsize impacts. When governments, businesses and individuals prioritize efficiency above all else, it keeps them from responding quickly, effectively and creatively. That’s why we all need to focus on cultivating what Heffernan calls our “unpredictable, messy human skills.” These include exercising our social abilities to build strong relationships and coalitions; humility to admit we don’t have all the answers; imagination to dream up never-before-seen solutions; and bravery to keep experimenting.
Quote of the talk: “The harder, deeper truth is that the future is uncharted, that we can’t map it until we get there. But that’s OK because we have so much capacity for imagination — if we use it. We have deep talents for inventiveness and exploration — if we apply them. We are brave enough to invent things we’ve never seen before. Lose these skills and we are adrift. But hone and develop them, and we can make any future we choose.”
Bob Langert, sustainability expert and VP of sustainability at McDonald’s
Big idea: Adversaries can be your best allies.
How? Three simple steps: reach out, listen and learn. As a “corporate suit” (his words), Bob Langert collaborates with his company’s strongest critics to find business-friendly solutions for society. Instead of denying and pushing back, he tries to embrace their perspectives and suggestions. He encourages others in positions of power to do the same, driven by this mindset: assume the best intentions of your critics; focus on the truth, the science and facts; and be open and transparent in order to turn critics into allies. The worst-case scenario? You’ll become better, your organization will become better — and you might make some friends along the way.
Fun fact: After working with NGOs in the 1990s, McDonald’s reduced 300 million pounds of waste over 10 years.
“When we talk about providing energy for growth, it is not just about innovating the technology: it’s the slow and hard work of improving governance, institutions and a broader macro-environment,” says Rose Mutiso. She speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Dian Lofton / TED)
Rose Mutiso, energy scientist
Big Idea: In order to grow out of poverty, African countries need a steady supply of abundant and affordable electricity.
Why? Energy poverty, or the lack of access to electricity and other basic energy services, affects nearly two-thirds of Sub-Saharan Africa. As the region’s population continues to grow, we have the opportunity to build a new energy system — from scratch — to grow with it, says Rose Mutiso. It starts with naming the systemic holes that current solutions (solar, LED and battery technology) overlook: we don’t have a clear consensus on what energy poverty is; there’s too much reliance on quick fixes; and we’re misdirecting our climate change concerns. What we need, Mutiso says, is nuanced, large-scale solutions with a diverse range of energy sources. For instance, the region has significant hydroelectric potential, yet less than 10 percent of this potential is currently being utilized. If we work hard to find new solutions to our energy deficits now, everybody benefits.
Quote of talk: “Countries cannot grow out of poverty without access to a steady supply of abundant, affordable and reliable energy to power these productive sectors — what I call energy for growth.”
Mariana Mazzucato, economist and policy influencer
Big idea: We’ve forgotten how to tell the difference between the value extractors in the C-suites and finance sectors and the value producers, the workers and taxpayers who actually fuel innovation and productivity. And recently we’ve neglected the importance of even questioning what the difference between the two.
How? Economists must redefine and recognize true value creators, envisioning a system that rewards them just as much as CEOs, investors and bankers. We need to rethink how we value education, childcare and other “free” services — which don’t have a price but clearly contribute to sustaining our economies. We need to make sure that our entire society not only shares risks but also rewards.
Quote of the talk: “[During the bank bailouts] we didn’t hear the taxpayers bragging that they were value creators. But, obviously, having bailed out the biggest ‘value-creating’ productive companies, perhaps they should have.”
Diego Prilusky demos his immersive storytelling technology, bringing Grease to the TED stage. He speaks at TEDSummit: A Community Beyond Borders, July 24, 2019, in Edinburgh, Scotland. (Photo: Bret Hartman / TED)
Diego Prilusky, video pioneer
Big idea: Get ready for the next revolution in visual storytelling: volumetric video, which aims to do nothing less than recreate reality as a cinematic experience.
How? Movies have been around for more than 100 years, but we’re still making (and watching) them in basically the same way. Can movies exist beyond the flat screen? Yes, says Diego Prilusky, but we’ll first need to completely rethink how they’re made. With his team at Intel Studios, Prilusky is pioneering volumetric video, a data-intensive medium powered by hundreds of sensors that capture light and motion from every possible direction. The result is like being inside a movie, which you could explore from different perspectives (or even through a character’s own eyes). In a live tech demo, Prilusky takes us inside a reshoot of an iconic dance number from the 1978 hit Grease. As actors twirl and sing “You’re the One That I Want,” he positions and repositions his perspective on the scene — moving, around, in front of and in between the performers. Film buffs can rest easy, though: the aim isn’t to replace traditional movies, he says, but to empower creators to tell stories in new ways, across multiple vantage points.
Quote of the talk: “We’re opening the gates for new possibilities of immersive storytelling.”
from TED Blog https://blog.ted.com/business-unusual-notes-from-session-4-of-tedsummit-2019/
via Sol Danmeri
How to answer the most common nutrition questions like a boss: A cheat sheet for helping anyone hone their eating habits.
If you love nutrition, health, and fitness — or you’re already a professional in one of these fields — you probably get a LOT of diet- and nutrition-related questions from friends, family, clients, and/or patients.
That’s why we created this cheat sheet, with evidence-based, easy-to-understand answers to the most common questions, all of which are covered in our newly updated Precision Nutrition Level 1 Certification program.
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If you’re a health and fitness professional, no doubt you get a ton of diet- and nutrition-related questions.
Heck, even if you’re just really passionate about health and fitness, you’re probably getting questions all the time.
Coming up with the right answers can be difficult, because:
- The right answer depends on who the asker is. Young athlete? Middle-aged man? Sixty-something woman? Whether you’re actively coaching, or you just have a diverse social network, the questions will run the gamut.
- There are so many facets of nutrition. Macronutrients, micronutrients, supplements, pesticides, GMOs… where do you start?
- There’s a TON of confusion about nutrition “truths.” Is red wine saving your life, or killing you? What about red meat? Eggs? And how ’bout that new plant-based diet?
The truth is, there is no one-size-fits-all answer to any nutrition question.
However, if you build a strong foundation of nutrition knowledge, you can:
- learn how to accurately determine each person’s individual needs,
- understand how targeted nutrition can support their goals, and
- get better results for them, confidently and reliably.
With this article, you’ll start to build that foundation.
Here we’ll cover:
- what’s really behind the most common nutrition questions,
- why each person’s unique physiology matters,
- how each person’s situation can help determine your response,
- how to handle diet trends (Paleo, carb-phobia, etc.), and
- how you can incorporate this knowledge… starting today.
Of course, this “cheat sheet” is just a start. There’s so much more you can learn.
If you feel excited and inspired by what you learn today, and you’d like to learn more about the program, please put your name on our Precision Nutrition Level 1 Certification presale list below.
We’re excited and inspired too.
The certification gives health, fitness, and wellness professionals—along with those thinking of joining the field—the ability to turn their interest in nutrition into a valuable skill set they can use to help others.
The program opens up on Wednesday, October 2nd.
Since we only take a limited number of students, and the program sells out every time, we recommend adding your name to our presale list below. When you do, you get the chance to sign up 24 hours before everyone else. Even better, you’ll save up to 33% off the general price of the program.
Double win.
For now, let’s get started with some of the most common nutrition questions, including:
Question #1: “I’m new to this whole nutrition thing. Where do I start?”
Question #2: “What’s the best diet to follow?”
Question #3: “Is counting calories important for weight loss?”
Question #4: “Should I avoid carbs?”
Question #5: “Should I avoid grains?”
Question #6: “What (and when) should I eat around my workouts?”
Question #7: “Should I drink less alcohol?”
Question #8: “Does the Paleo Diet live up to the hype?”
Question #9: “Should I do a detox or juice cleanse?”
Question #10: “Do sleep habits and stress really affect nutrition?”
Question #11: “How should I eat to get six-pack abs?”
Question #1
“I’m new to this whole nutrition thing. Where do I start?”
Answer:
Let’s start by eliminating nutritional deficiencies.
This one is always interesting, because no one ever wants to believe they have nutritional deficiencies.
People might not want to hear it at first, but nutrition beginners don’t need a major diet overhaul on day one. They don’t need to “go Paleo” or “eliminate sugar.”
As their coach, your first step should be to open newbie clients’ eyes to the fact that they probably have one or more nutritional deficiencies (seriously — more than 80 percent of the population has at least one).
Until nutritional deficiencies are removed, the body simply won’t function properly — and that makes any health or fitness goal a lot harder.
So, to eliminate deficiencies, your first order of business is to help the person find workable strategies for rounding out the diet, so they get:
- a bit more protein,
- ample vitamins and minerals,
- sufficient healthy fats, and
- more water.
Tell them that you’re going to help them establish optimal eating habits one step at a time. Then talk through some strategies: Find out which of the nutritional areas listed above will be most challenging for them (for example, some of the beginners we work with don’t know how to cook meat). That’s the problem you’re going to help them solve first.
Once nutritional deficiencies are addressed, you can start to focus on things like food quality and portions.
What to say when the person seems impatient? Explain: “This process isn’t slow; it’s systematic. It focuses on the things that are in your way right now. Once they’re eliminated, progress happens fast.”
READ MORE:
- The 3 steps I teach trainers and health coaches to fix any diet problem.
- How to fix a broken diet. [Infographic]
- What to do when you don’t like vegetables. [Article + infographic]
Question #2
“What’s the best diet to follow?”
Answer:
There is no “best diet.”
As you emerge as a health, fitness, and nutrition expert, everyone’s going to want to know: Which dietary “camp” do you belong to?
The best coaches maintain a neutral position on this. If you can, strive to be a nutritional agnostic: someone who doesn’t subscribe to any one dietary philosophy.
Why? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward.
Tell your client or patient that you’re going to help them find the approach to eating that works best for them right now, whether it be Paleo or vegan, high-carb or low-carb, tight budget or unlimited funds — or some blend of all of these.
The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:
- matches the person’s unique physiology,
- includes foods they enjoy enough to follow consistently, and
- is realistic for them in terms of life logistics and budget.
Indeed, you can make people lean, strong, and healthy on a plant-based or a meat-based diet. You can help improve their health with organic, free-range foods and with conventional foods. They can lose weight on a low food budget or an unlimited one.
It just takes a little know-how and a system for using the best practices across all diets.
READ MORE:
Question #3
“Is counting calories important for weight loss?”
Answer:
For many people, calorie counting may be more of a hassle than it’s worth. The good news: There is a better way.
Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.
But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.
Beyond that, counting calories is an external system (outside of your body). In essence, people who count calories are less likely to see lasting results because they’re outsourcing appetite awareness to the food-label gods. To really win at portion control, coach your clients or patients on tuning into their internal hunger signals.
For these reasons, and more, we tell our clients that for most people, counting calories is a lot of work for very little benefit.
(Interestingly, most clients become elated when they realize they can get the body transformation they want without ever counting calories again.)
Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:
- Your palm determines your protein portions.
- Your fist determines your veggie portions.
- Your cupped hand determines your carb portions.
- Your thumb determines your fat portions.
This system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.
Plus, your hands are portable — they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size — the bigger you are, the bigger your hands, so the more food you need and the more food you get.
Clients typically get the hang of this system within a week of learning it; then we help them monitor results and tweak as needed.
READ MORE:
- Forget calorie counting: Try this calorie control guide for men and women [Article + infographic].
- Can eating too little actually damage your metabolism?
- The surprising problem with calorie counting. Part 1: ‘Calories in’ and Part 2: ‘Calories out’ [Infographics]
- All about eating slowly (for appetite awareness).
Question #4
“Should I avoid carbs?”
Answer:
No; but let’s make sure you’re getting the right kind of carbs.
Ask almost anyone what they need to do to lose a few pounds, and they’ll probably say: “Cut back on carbs.” As a professional in a health/fitness field, you’ve probably heard it dozens of times.
However, most folks would do best eating a moderate amount of quality carbs—whole grains (when tolerated), fruit, potatoes, sweet potatoes, beans and legumes, etc. (We emphasize moderate, of course).
For men, this usually means about 1-2 cupped handfuls per meal. And women, about 1 cupped handful per meal.
Of course, the needs of each individual may differ, based on their size, activity level, goals, and genetics.
But, bottom line, carbs are not inherently fattening, especially whole food sources. And getting adequate carbs can help most clients exercise harder and recover better, optimizing progress.
Yep, this is a controversial position to take. But it works. And while avoiding carbs may facilitate rapid weight loss initially, we’ve found that it’s not practical (or necessary) for long-term success for most people.
READ MORE:
- Carb controversy: Why low-carb diets have got it all wrong.
- The ketogenic diet: Does it live up to the hype?
Question #5
“Should I avoid grains?”
Answer:
No; most people trying to stay lean do best with a reasonable amount of whole grains.
Grain discussions are really trendy right now, as many people have suggested they’re dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet.
From our perspective, grains aren’t as evil as they’ve been made out to be by the Paleo and Whole30 camps. At the same time, they aren’t the superfood vegans and macrobiotic eaters suggest either.
Bottom line: While you don’t need to eat grains, unless you have celiac disease or a FODMAP intolerance there is absolutely no need to avoid them. (And even in those two scenarios, it’s only specific grains you need to worry about).
Most people follow a better, more health-promoting diet if they’re allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc.
Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.
READ MORE:
Question #6:
“What (and when) should I eat around my workouts?”
Answer:
It depends on your goals. Let’s talk about those… then we can come up with specific recommendations for you.
If you train athletes, this is a really common question. But lots of non-athletes are curious too.
Contrary to popular media, most folks are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols.
So you can advise non-athlete level clients to eat a normal, balanced meal 1-2 hours before and after exercise. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.
However, if you coach advanced, hard-training clients or athletes, tell them you’re going to help with their unique workout-nutrition needs.
Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15 g of protein and 30-45 g of carbohydrate per hour of exercise.
Physique competitors, as well as people trying to maximize fat loss, could add essential amino acids (or branched chain amino acids) during their workout. We usually recommend 5-15 g of EAA (or BCAA) per hour of exercise.
In the end, rather than having one stock answer here, you need to be clear about who you’re working with.
READ MORE:
- Best workout nutrition strategies: A useful guide for what to eat before, during, and after exercise.
- Workout nutrition illustrated. [Infographic]
Question #7
Should I drink less alcohol?
Answer:
If optimal health and fitness is your priority, consider reevaluating your drinking habits.
People may balk at that answer initially, but once you lay out the facts and make it clear that you’re not telling them not to drink, their ears will open.
There’s a lot of confusion about whether drinking is good for you or not. That’s mainly because the news media likes to play up new studies revealing the possible cardiovascular benefits of alcohol.
But the truth is, no one really knows who will benefit from light to moderate alcohol consumption. Meanwhile, any level of drinking (even “moderate”) comes with health risks that should be considered.
Heavy drinking — more than 7 drinks a week for women and more than 14 per week for men — increases the risk for a long list of health problems involving the heart, brain, immunity, hormones, liver, and metabolism.
But even light to moderate drinking can affect sleep, appetite, and decision making — which absolutely can have a negative impact on your clients’ health and fitness goals.
Still, drinking is an undeniable part of culture, and when enjoyed reasonably it can be delicious and fun.
Tell your clients or patients that you’re going to help them sort out their priorities to determine the best level of drinking for them. Then encourage them to track their drinking habits — and how their drinking habits make them feel physically and psychologically — for a couple weeks.
Most drinkers consume a lot more alcohol than they think, and when they stop to evaluate, many decide on their own that it would feel better to cut back.
READ MORE:
Question #8
“Does the Paleo Diet live up to the hype?”
Answer:
Mostly, yes. But not for the reasons you think.
The Paleo Diet is one of the most popular nutrition approaches in the world right now. There’s no doubt that it works for many people. However, the reason it works has little to do with the story the Paleo proponents tell (evolutionary adaptation, inflammation, etc.).
Here’s the deal. Paleo does work for a lot of people because it emphasizes mostly whole-food sources of lean protein, vegetables, fruits, and healthy fats.
However, while Paleo is starting to incorporate more high-quality carbs, grass-fed dairy, red wine, and other things that used to be “off limits” — the diet can still be too restrictive for some folks.
In the end, Paleo likely gets more right than wrong. And if people want to follow it, you can help them do it in a sane, reasonable, sustainable manner.
But for most, it’s unnecessary to follow such a strict dietary ideology. You can take the good from the Paleo approach and get rid of the silly dogma.
READ MORE:
Question #9
Should I do a detox or juice cleanse?
Answer:
Probably not; most popular detox diets don’t remove toxins or lead to fat loss.
Lots of people are worried about the effect of modern lifestyle factors like poor nutrition, sleep deprivation, stress, and environmental pollutants on their health.
So you probably get a fair number of questions about detox diets and juice cleanses, which have come into vogue as an efficient way to (supposedly) lose weight and rid the body of impurities.
But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.
Among many problems, detoxes and cleanses often:
- are protein deficient,
- are extremely low in energy,
- cause unhealthy blood-sugar swings,
- cause GI tract dysfunction, and
- lead to a yoyo of restrictive eating and overcompensation.
If doing a juice cleanse or detox diet helps a person get ready to make further helpful and sustainable changes in their life, OK. Just coach them through a cautious and monitored protocol.
However, we prefer helping them build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses.
READ MORE:
Question #10
“Do sleep habits and stress really affect nutrition?”
Answer:
Yes, but those effects vary from person to person, as do the best sleep and stress management strategies.
Sleep is just as important as nutrition and exercise when it comes to improving your health, performance, and body composition.
Clients and patients should be coached through:
- creating a sleep routine, including having a regular schedule,
- limiting alcohol and caffeine, especially in the afternoon/evening,
- choosing de-stressing activities before bed,
- setting an appropriate room temperature for sleep,
- making the room dark,
- keeping the room quiet, and
- waking up appropriately, with light exposure and soft noise.
As for stress, it’s all about finding the sweet spot. Too much stress, or the wrong kind, can harm our health. Yet stress can also be a positive force in our lives, keeping us focused, alert, and at the top of our game.
It all depends on what kind of stress it is, how prepared we are to meet it — and how we view it.
Since stress affects the mind, body, and behavior in many ways, everyone experiences stress differently. Each of us has a unique “recovery zone,” whether that’s physical or psychological, and our recovery zone depends on several factors.
It is critical to teach people strategies and skills to view and handle their own stress load appropriately. The following can increase stress tolerance or diminish stress load:
- meditation or yoga
- outdoor time
- snuggling a pet
- listening to relaxing music
- deep breathing
- drinking green tea
READ MORE:
- Hacking sleep: Engineering a high quality, restful night [Article + infographic]
- Good stress, bad stress: Finding your sweet spot. [Article + infographic]
Question #11
How should I eat to get six-pack abs?”
Answer:
First let’s explore whether a six pack is worth the trade-offs.
To answer this one, you first have to know if six-pack abs are really what your client wants. (And if they’re prepared to do what it takes.)
Getting ripped abs is a much bigger undertaking than most people realize. There are definite benefits to getting that lean (<10 percent for most men, and <20 percent for most women), but there are real trade-offs too.
Alcohol, processed foods, and desserts all need to be severely limited if you’re trying to lose fat and show off a washboard stomach. Social situations often become difficult. Other interests and hobbies may need to decrease.
However, if clients really want to get a six-pack in the healthiest possible way, they’ll need to follow these principles 90-95 percent of the time:
- eat protein and vegetables at every meal,
- include healthy fats at most meals,
- eat a small amount of carbs post-workout only,
- limit carbs at all other meals,
- exercise intensely 4-5 times per week, and
- get at least 8 hours of sleep each night.
Armed with this information, you can have an honest conversation about whether your clients want the six-pack badly enough. (Or if they’d settle for moderately lean and healthy without giving up some of the other things they enjoy).
READ MORE:
- The cost of getting lean: Is it really worth the trade-off?
- Here’s the cost of getting lean. [Infographic]
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In the end, yes, it’ll take some time to master these answers on the fly with a wide variety of people, but the only way to get started is to dive right in.
Remember: While you’re expected to know all the answers, you can’t be expected to know everything about every single person.
So use the answers in this cheat sheet as a starting point (I recommend that you do the deeper reading first), and then learn more with strategic questions about their particular needs and goals.
In the end, being the go-to coach for nutrition questions is about — yes — knowing the facts. But it’s also about meeting people where they’re at and garnering experience while you make the journey together.
If you’re a coach, or you want to be…
Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes — including how to manage energy balance — is both an art and a science.
If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.
What’s it all about?
The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.
Developed over 15 years, and proven with over 100,000 clients and patients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.
Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.
[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]
Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.
We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 2nd, 2019.
If you want to find out more, we’ve set up the following presale list, which gives you two advantages.
- Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
- Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.
If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.
The post How to answer the most common nutrition questions like a boss: A cheat sheet for helping anyone hone their eating habits. appeared first on Precision Nutrition.
from Blog – Precision Nutrition https://www.precisionnutrition.com/nutrition-questions
via Holistic Clients