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Jul 16

What Is the Nordic Diet? Research, Weight Loss, Food List, and More – Everyday Health

Here is what a weeks worth of meals on the Nordic diet might look like:

Breakfast: Oatmeal with blueberries

Lunch: Barley and Brussels sprouts grain bowl

Dinner: Shrimp with pasta and a side salad

Breakfast: Avocado and egg on whole-grain toast

Lunch: Tuna sandwich on whole-wheat bread with berries

Dinner: Salmon with roasted vegetables and a spinach salad

Breakfast: Whole-wheat pancakes with Icelandic yogurt and fruit

Lunch: Beef and barley soup

Dinner: Stir-fry chicken and vegetables over brown rice

Breakfast: Whole-grain bagel with gravlax and cream cheese

Lunch: Beet salad with almonds, lemon, and parsley

Dinner: Baked fish with potatoes and mixed vegetables

Breakfast: Scrambled eggs and spinach with whole-grain toast

Lunch: Turkey sandwich on rye with an apple

Dinner: Peppers stuffed with beans and mushrooms

Breakfast: Berry and almond butter smoothie

Lunch: Smoked salmon sandwich on whole-grain bread with cherry tomatoes

Dinner: Roasted lamb with sweet potatoes and peas

Breakfast: Yogurt with berries and almonds

Lunch: Quinoa with shrimp and vegetables

Dinner: Halibut with roasted cherry tomatoes and barley

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What Is the Nordic Diet? Research, Weight Loss, Food List, and More - Everyday Health

Jul 16

Dad tells little girl she needs to lose weight, but she has other ideas – New York Post

A viral video of a father and his little girl talking about weight loss has taken Chinese social media by storm.

In the video posted to Weibo, which has been viewed over 240 million times across platforms, a little girl takes a walk along a river in Shandong, an eastern Chinese province, according to the South China Morning Post.

Her father thought she was overweight and decided to join her on a walk after dinner, Xinhua news agency reported.

The little girls father then makes the suggestion that the two of them, take a gentle stroll every day after having dinner.

She responds: Is it to slim down?

Although shocked that she caught on, the father does say that the walk is intended for weight loss.

However, she couldnt figure out what he meant and thought the walk was for her father to lose weight not her.

You dont have to lose weight, she tells him. I love you no matter what you will become.

At this point her mother is laughing while filming the two of them.

Why? her father asks.

Because you are my father, was her response.

The video has over 81,000 likes and more than 2,500 comments, according to the South China Morning Post.

This lovely girl has self-love and is confident, she feels comfortable about herself, one person commented.

When compared to our love for our children, do they love us much more? This girl proved it, said another.

It makes me want to have a daughter, a person said about the clip.

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Dad tells little girl she needs to lose weight, but she has other ideas - New York Post

Jul 16

Dangerous Effects of Abdominal Fat, Says Science Eat This Not That – Eat This, Not That

An expanding waistline is more unhealthy than you think! Excess belly fat is a sign of visceral fat, which is located deep in your abdomen and wraps around your vital organs, causing serious health issues. Most people don't realize they have it, but it's a hidden health concern not talked about enough. "Too much abdominal fat can lead to several health problems, including heart disease, diabetes, and even certain types of cancer. The good news is that simple lifestyle changes can help reduce your risk of these severe health conditions," Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies tells us. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "There are several reasons why abdominal fat is so dangerous. First, it secretes inflammatory chemicals that can damage blood vessels and contribute to heart disease. Second, it increases insulin resistance, making it more difficult for the body to process sugar and leading to type 2 diabetes. Finally, visceral fat surrounds and presses on the intestines, interfering with the digestive process and increasing the risk for colon cancer. In addition, abdominal fat is more metabolically active than other types of fat, meaning that it is more likely to be used as energy rather than stored in the body.

In addition, too much abdominal fat can cause negative feelings towards ourselves. We start not to feel comfortable in our skin. We may also begin to feel uncomfortable in clothes we used to love wearing. Extra abdominal fat can make these clothes not look their best on our bodies. This can result in a lack of self-confidence, which can be hard to come by. More importantly, we should be aware of the dangerous effects of excess abdominal fat. So not only is it essential for our self-esteem to reduce our abdominal fat, but it is also vital for our health."

Dr. Mitchell explains, "Abdominal fat is measured using a simple waist measurement. A waist measurement of 40 inches or more is considered too much for men. A waist measurement of 35 inches or more is considered too much for women. However, it's important to remember that everyone's body is different, so these numbers are general guidelines. If you're concerned about your abdominal fat levels, talk to your doctor. They can help you develop a plan to lose weight and improve your overall health."

Dr. Mitchell shares, "Losing abdominal fat can be a challenge, but there are several things you can do to help reduce the amount of fat around your waist. First, try to eat a healthy diet with plenty of fruits, vegetables, and whole grains. Avoid processed foods and sugary beverages, and get enough protein. In addition, regular exercise is essential for burning calories and losing weight. Cardio activities like walking, jogging, and swimming are particularly effective at helping to reduce abdominal fat. Finally, reduce stress in your life, as chronic stress can lead to weight gain. By following these tips, you can help to slim down your waistline and improve your overall health."6254a4d1642c605c54bf1cab17d50f1e

According to Dr. Mitchell, "Abdominal fat increases your risk of heart disease. For example, carrying extra abdominal fat significantly increases your risk of developing heart disease. This type of fat, also known as visceral fat, surrounds your organs and is particularly dangerous to your heart health. Visceral fat produces hormones and other substances that can promote inflammation, raise blood pressure, and increase your risk of blood clots. All these factors can lead to atherosclerosis, a condition in which plaque buildup narrows and hardens your arteries. This narrowing can eventually block blood flow to your heart, leading to a heart attack. In addition, visceral fat is also linked to an increased risk of Type 2 diabetes, another significant risk factor for heart disease. Therefore, it's essential to maintain a healthy weight and avoid carrying excess abdominal fat to protect your heart health."

"Extra abdominal fat increases your chance of diabetes for several reasons," Dr. Mitchell says. "First, it raises your blood sugar levels. Second, it makes your body resistant to insulin. Third, it increases inflammation throughout your body. Each of these factors contributes to a higher risk of developing diabetes. Abdominal fat is dangerous because it is located near vital organs, such as the liver and pancreas. This proximity allows the fat to release harmful chemicals into the body, damaging cells and leading to disease. In particular, these chemicals can disrupt the normal function of the insulin-producing cells in the pancreas, leading to diabetes. Additionally, abdominal fat is difficult to lose through diet and exercise, making it a significant risk factor for this chronic condition. While many factors contribute to diabetes, extra abdominal fat is significant. By understanding the link between abdominal fat and diabetes, you can take steps to reduce your risk of this severe disease."

Dr. Mitchell states, "Excess abdominal fat is a known risk factor for several types of cancer, including colon, rectal, pancreatic, breast, and endometrial cancers. The mechanisms by which abdominal fat promotes cancer are not fully understood, but several theories exist. One theory is that abdominal fat increases levels of circulating hormones, such as estrogen and insulin, which can promote the growth of cancer cells. Additionally, abdominal fat is known to produce inflammatory substances that can damage DNA and promote the development of cancerous tumors. Finally, excess abdominal fat may also interfere with the body's ability to process and eliminate carcinogens. Together, these factors can significantly increase your risk of developing cancer if you carry excess abdominal fat."

Heather Newgen

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Dangerous Effects of Abdominal Fat, Says Science Eat This Not That - Eat This, Not That

Jul 16

Surgery gave Rehoboth man the tools to lose weight – Coastal Point

Mike Killmon doesnt hesitate when he says Dr. Tarek Waked, MD, saved his life. The Salisbury, Md., native, who now resides in Rehoboth Beach, has been on a journey since 2020, when he decided that surgical weight loss was his best option to return to a healthy life.

He is an active figure in the entertainment industry, representing some of the top talent across the globe. The fast-paced and demanding nature of his job, paired with the shutdown during the COVID-19 pandemic, resulted in weight struggles and its related diseases. With additional health issues piling up by the end of 2020, he realized that he could not manage those struggles on his own and turned to weight-loss surgery to help.

I didnt have a roadmap before I met Dr. Waked, in terms of how to live a healthy lifestyle, he said. And its not just about food. Its a whole personal reset, reinvention. Its a process. Its trial-and-error. With Dr. Waked, I have a blueprint now for what works for me, thats customized to my lifestyle, life, to the work that I do.

His lifestyle transformation, like many bariatric patients, didnt change overnight with his gastric sleeve surgery. That is where he said board-certified surgeon Waked, Kim Hyatt, MPH, RD, LDN, and the rest of the Beebe Center for Weight Loss team helped him make permanent changes for the future.

You always hear people say weight loss surgery is the easy way out, because they think, OK, Im going to get the weight loss surgery and thats the easy way out. You know, everything from now on, its going to be so easy. And thats a huge misconception, said Waked. You know, I call it the healthy way out. Thats how it is, because you still have to put in a lot of work after surgery.

The surgery provides patients tools so that they are biologically equivalent to someone who doesnt struggle with weight. But Waked said one then must put in the extra effort after that.

You have to follow a healthy nutrition plan, Waked said. You have to be more active. You have to deal with all the stressors that you have in life. You have to watch which medications you take, a lot of them. Theres a lot of what you, as the patient, have to put into it. And I see that daily in my patients. They put forth a lot of effort. And I always say I do the easy part. The surgery is the easy part. You do the hardest part, which is, changing your lifestyle for the years to come after surgery.

Beebes Center for Weight Loss Surgery is led by Waked, an experienced surgeon who trained at the Mayo Clinic and has performed more than 2,000 successful weight-loss procedures.

The Center is designated as a Metabolic and Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP) an accreditation recognizing centers that set national standards for care with quality and safety measures.

In September 2021, Christopher Manieri joined the center alongside Waked and Hyatt to make up the centers team.

Hyatt, a registered dietitian, guides bariatric patients through their pre- and post-operative period, which includes classes, support groups, and addressing any questions or concerns that patients may have along their journey.

Seeing the results

Once the surgery was complete, the real work began. Killmon said he understood that the surgery was just the beginning, and the tools to succeed were provided by the Beebe team to successfully lose weight.

It is this long-term relationship with his care team that helped him not only get back to a healthy weight, but also adopt and embrace meaningful holistic lifestyle changes that has permanently impacted his outlook on health and well-being. His Beebe team has collaborated closely with his fitness trainer, Eli Lynn, to provide a healthy balance of nutrition and a physical regime that has been paramount in his journey, its all about partnership and not isolated to a single surgery, or diet plan; Wakeds program is dynamic, multi-faceted, collaborative and long term oriented.

With Dr. Waked and with Kim, they are always available to talk, and its comfortable and its easy because they care, he said. Its rare, you know. I mean, before I started seeing Beebe providers, it was nearly impossible to get in touch with my physicians.

The Beebe team has taken the time to get to know him not only as a patient, but as a person to understand the unique challenges he will continue to face due to the nature of his work and associated lifestyle.

Rather than simply telling him to change, they have worked closely with him to come up with effective and simultaneous realistic plans that work for him and allow him to do what he loves without compromising his health.

With Dr. Waked and Kim, even though their schedules are chaotic and busy, it doesnt feel that way. Its very personalized, and I feel very privileged and Im sure that they make everybody feel like that, Killmon said. When Im in the office or talking to them, its genuine energy and it makes me want to be a better patient and it makes me want to live a better lifestyle its inspiring.

Mikes transformation isnt complete. It is a lifelong journey filled with ups and downs. In addition to the motivation from the Beebe Center for Weight Loss team, he draws upon his career experiences, too, for inspiration every day.

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Surgery gave Rehoboth man the tools to lose weight - Coastal Point

Jul 16

4 Worst Breakfast Habits for High Blood Pressure, Say Dietitians Eat This Not That – Eat This, Not That

Having high blood pressure is an increasingly common problem in the United States. This is often caused by genetics, other illnesses, poor diet, or a more sedentary lifestyle. But while high blood pressure can lead to more severe issues if it's untreated, there are many ways to manage and lower your blood pressure levels.

One of the ways people can manage their high blood pressure is through their diet. The CDC recommends eating a "healthy" diet with low sodium and low alcohol consumption, but what about everything in between? To learn more about what a healthy blood pressure diet consists of, we talked with some dietitians about the worst breakfast habits you'll want to avoid. Read on, and for more, don't miss4 Best Eating Habits for High Blood Pressure, Says Dietitian.

Certain popular breakfast items can come loaded with sodium without us even realizing it. Unfortunately, many dietitians warn that an increase in sodium can contribute to higher blood pressure. In fact, a report published in Nutrients states that reducing your sodium intake can not only reduce your risk of hypertension (high blood pressure) but can also reduce your risk of death from cardiovascular diseases.

"Many breakfast sausages and some frozen breakfast sandwiches are high in sodium, which can contribute to high blood pressure when consumed in large amounts over time. If you are grabbing one of these foods, it's important to pair it with something low in sodium like fruit or a whole grain like oats," says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook and member of our expert medical board.

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One habit that many of us may not realize is harmful is not getting enough fruits and vegetables in the morning. According to The Cleveland Clinic, it is recommended that adults trying to lower their blood pressure get between 5 and 9 servings of fruits and vegetables in a day. If you're not getting a serving or two at breakfast, this goal can be difficult to attain.

"Fruits and vegetables are naturally sodium-free (regular intakes of high sodium foods can contribute to high blood pressure over time) and many of them contain potassium, which can help lower high blood pressure in some people. Veggies may seem weird at breakfast, but you can scramble them into eggs or blend spinach or kale into a smoothie to amp up your morning intake of nutrients," says Goodson.

Many people may assume that sticking to a strict diet in order to lose weight can help them with their blood pressure as well, but some dietitians say that we should be careful in how restrictive we are being.6254a4d1642c605c54bf1cab17d50f1e

"Following restrictive eating behaviors in the pursuit of quick weight loss can be harmful to your blood pressure. Emerging research indicates that a HAES (Health At Every Size) approach (in comparison to a weight-centric intervention) is 'associated with statistically and clinically relevant improvements in physiological measures (e.g. blood pressure),"" says Rachel Fine, RDN, a registered dietitian and founder of To The Pointe Nutrition.

Restrictive diets have been known to deprive people of many of the nutrients they need, which can be detrimental to those who need to lower their blood pressure. If you want to lose weight, try talking with your doctor or dietitian about a blood-pressure-friendly pattern of eating that you can try.

Consuming too much added sugar can contribute to many different health complications, and research shows that increased sugar intake can also lead to increased systolic and diastolic blood pressure.

"Sugar and processed foods are highly inflammatory and increase blood sugars and the insulin response as well as the inflammatory response in your body. Inflammation can increase blood pressure as well," says Dana Ellis Hunnes, PhD, MPH, RD a registered dietitian and author of Recipe for Survival. To understand what other foods to skip out on during your morning meal, don't missThe Worst Breakfast Foods for Inflammation, Says Dietitian.

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4 Worst Breakfast Habits for High Blood Pressure, Say Dietitians Eat This Not That - Eat This, Not That

Jul 16

Americans Gain the Most Weight While Still in Their Twenties – Everyday Health

A study that examined the long-term weight gain of more than 13,800 U.S. adults found that on average, people gained about 17 pounds between their twenties and thirties. Adult women gain about twice as much weight as men, with the average female gaining about 12 pounds a decade, according to the findings published in the Journal of Obesity.

The U.S. obesity epidemic is not slowing down, says lead author Larry Tucker, PhD, professor in exercise sciences at Brigham Young University in Provo, Utah. These results leave no doubt that 10-year weight gain is a serious problem within the U.S. adult population, he says. Thats because long-term weight gain drives overweight and obesity, and obesity is replacing smoking as the most serious preventable cause of premature death and disease in America, says Dr. Tucker.

Obesity is a growing health crisis, both in the United States and around the world. Its estimated that nearly 1 in 5 deaths in the United States 18.2 percent are associated with overweight and obesity. From 19992000 through 20172018, obesity prevalencein the United States has increased from 30.5 percent to 42.4 percent.

A person with a body mass index (BMI) from 25 to 29.9 is considered overweight, and a person with a BMI of over 30 is considered to be obese. BMI is calculated based on a persons weight and height and the same formula is used for both men and women.

No one thing causes obesity; its a combination of causes and individual factors including dietary patterns, genetics, physical activity, inactivity, and medication use.

Study participants were selected randomly from all regions and races across the country as part of the annual National Health and Nutrition Examination Survey (NHANES). NHANES is a Centers for Disease Control and Prevention (CDC)sponsored series of studies that began in the early 1960s and became a continuous program in 1999.

A total of 13,802 adults were included in the study. Participants reported how much they weighed 10 years prior and their current body weight was measured.

Researchers found that about 1 in 2 people 51 percent gained 5 percent or more of their body weight. Five percent is the official cut-point for clinically significant weight gain, explains Tucker. With 5 percent weight gain, blood pressure increases, LDL cholesterol increases, HDL cholesterol decreases, type 2 diabetes increases, heart disease increases, physical activity decreases, and dozens of other health problems manifest themselves, he says.

More than 1 in 3 people gained 10 percent or more body weight, and almost one-fifth gained 20 percent or more body weight over the 10 year time period.

Although the study wasnt designed to uncover why people did or didnt gain weight, the authors cited findings from existing research to suggest possible reasons about why some groups were more likely to add extra pounds than others.

Although the prevalence of obesity increases with age, weight gain is actually greatest across the younger years of adult life late twenties and thirties and diminishes gradually over time as adults get older, says Tucker. This seems to go against national obesity findings that indicate the prevalence of obesity increases with age, but there could be a few reasons behind this trend.

For starters, it takes time for body weight to accumulate. The initial weight gain of roughly 17 pounds that the average person in their twenties gains often isnt enough to push most people into the obese category, but if an adult adds the average number of pounds gained during each decade of adult life, that equals over 45 pounds. In many cases, that would be enough to put many people into the obese category.

Another reason could be that metabolism increases with weight gain, and so larger adults have higher metabolisms than smaller adults. The authors write, Just as it takes more fuel to maintain a larger house than a smaller one, individuals with obesity require more fuel to maintain their weight than non-obese individuals. That means as body weight increases, it takes an increasing number of calories to cause more weight gain, and so weight gain tends to slow with each decade of age in the average adult, the authors noted.

The study also found that 10-year weight gain was significantly greater in women than in men, with women gaining about twice as much weight: 12 pounds on average for women, compared with 6 pounds for men.

This disparity doesnt appear to be a worldwide trend one study in Norway found that men gained more weight than women over a 10-year period, and one in Australia found no difference in weight gain between men and women.

The difference in weight gain between the sexes in the United States is often chalked up to childbirth. A 2019 study of 2,459 women published in BMJ Open found that women gained an average of 3 to 5 pounds per child. Weight gain during pregnancy takes significant effort to lose and if the weight is not lost, overweight and obesity develop over time, says Tucker.

Theres also evidence to suggest that women tend to be less physically active than men, which could also account for some of the weight gain differences, the authors wrote.

Weight gain also differed across races, with Black women experiencing the greatest average weight gain over the 10-year period 19.4 pounds.

This could be due to a combination of factors, including education and income disparities, which have been shown to influence the risk of having overweight or obesity, according to the authors.

There is alsoevidence to suggest a connection between food insecurity and obesity, particularly in Black and Hispanic women.

The findings of this study will inform healthcare professionals and educators of the individuals who are most at risk of weight gain and when that weight gain tends to occur in the U.S., says Tucker. That knowledge can be used to focus prevention efforts, he adds.

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Americans Gain the Most Weight While Still in Their Twenties - Everyday Health

Jul 8

Reach a Healthy Weight With These Expert-Approved Tips – Intelligent Living

Are you struggling to reach a healthy weight? Youre not alone. According to the National Institutes of Health, more than one-third of adults in the United States are obese. And while theres no easy fix, there are plenty of small changes you can make to your lifestyle that can lead to big results.

To help you on your journey, we asked experts for their best tips on how to reach a healthy weight. From simple tweaks like eating breakfast every day to making sure youre getting enough sleep, here are their top suggestions.

You may have tried different fad diets or even some more extreme methods to lose weight, but what really works is finding the best diet pill for you. Every persons body is different, so there is no one-size-fits-all solution when it comes to diet tablets or pills. However, there are certain ingredients that have been shown to be effective in helping people lose weight. Some of these include green tea extract, hoodia gordonii, and chromium picolinate. Caffeine, L-theanine, L-carnitine, L-tyrosine, and Vitamin B complex are also effective weight loss ingredients that are included in the formulations of the top weight loss pills.

When choosing a diet pill, it is important to read the ingredients list carefully and make sure that you are not allergic to any of the ingredients. You should also consult with your doctor to make sure that the diet pill is right for you. There are some diet pills that are not suitable for people with certain medical conditions.

A healthy diet is important for many reasons. It can help you reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

There are many ways to eat a healthy diet. Here are a few tips:

The first step to losing weight is creating a calorie deficit. This means eating fewer calories than your body needs to maintain its current weight. To do this, youll need to cut back on your calorie intake. There are a number of ways to do this, such as tracking your caloric intake and cutting back on high-calorie foods.

Protein is an important nutrient for weight loss. It helps build and maintain muscle mass, which in turn helps burn more calories. Aim to include protein at every meal, and include sources such as lean meats, fish, eggs, beans, and nuts.

Fiber is a nutrient that helps you feel full and satisfied after eating. Its also important for weight loss as it helps promote regularity and prevents overeating. Good sources of fiber include fruits, vegetables, whole grains, and legumes.

These are just a few tips to help you eat a healthy diet. For more information, talk to your doctor or a registered dietitian.

If youre looking to lose weight, experts recommend boosting your diet with supplements. Adding certain nutrients and vitamins to your diet can help support your weight loss goals by increasing metabolism, suppressing appetite, and reducing cravings.

Some of the best supplements for weight loss include green tea extract, garcinia cambogia, and green coffee bean extract. When choosing a food or diet supplement, check out these fat burners and other scientifically proven weight-loss-promoting ingredients. Green tea extract is a powerful antioxidant that helps boost metabolism and promote fat burning. Garcinia cambogia is a natural fruit extract that suppresses appetite and prevents cravings. The main active ingredient in green coffee beans is chlorogenic acid, which is thought to promote weight loss by increasing metabolism and reducing the absorption of fat from the diet. A number of studies have shown that green coffee bean extract can help people lose weight, but further research is warranted.

By adding these supplements to your diet, you can give yourself the edge you need to reach a healthy weight.

We all know that exercise is important for our overall health, but did you know that it can also be key to achieving and maintaining a healthy weight? Regular physical activity helps to boost metabolism, build muscle mass, and burn calories all of which can help you reach your weight loss goals. And even if youre not trying to lose weight, getting enough exercise is still important for preventing weight gain and promoting overall health.

So how much exercise do you need to reach a healthy weight? The experts say that adults should get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) or 75 minutes of vigorous-intensity aerobic activity (like jogging or running) every week. You can also break up your exercise into shorter sessions throughout the day if thats more convenient for you. And dont forget to add strength training to your routine two or three times per week is ideal.

So get moving and start seeing results! Regular exercise is one of the best things you can do for your health, and its also a great way to reach a healthy weight.

What could be more refreshing than a cold, delicious beverage on a hot summer day? But before you reach for that sugary drink, consider this: just one can of soda has about 40 grams of sugar thats 10 teaspoons! And we all know that too much sugar can lead to weight gain.

If youre trying to slim down, experts recommend avoiding sugary drinks and choosing water or unsweetened iced tea instead. This simple change can help you cut back on empty calories and reach your healthy weight goals. So next time youre feeling thirsty, reach for a glass of water instead of a sugary drink your waistline will thank you.

A lot of the time, processed foods are high in unhealthy ingredients like added sugars, sodium, and unhealthy fats. They can also be low in important nutrients like fiber and protein. All of these factors can contribute to weight gain. Instead, focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.

If youre trying to lose weight, you might be looking for any and all advice on how to make it happen. And while there are a lot of different opinions out there on the best way to do it, there is one piece of advice that experts agree on getting enough sleep. Thats right, getting enough shut-eye is crucial when it comes to weight loss. Heres why:

So if youre looking to lose weight, make sure youre getting enough rest. Youll be glad you did!

Following these expert-approved tips on how to reach a healthy weight is the best way to ensure that you lose weight safely and effectively. If you are struggling to lose weight, consider talking to your doctor about prescription diet pills or other weight loss options.

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Reach a Healthy Weight With These Expert-Approved Tips - Intelligent Living

Jul 8

Don’t WorryYou Can Still Eat These Foods When You’re Trying To Lose Weight Eat This Not That – Eat This, Not That

When you think about dieting, you focus on eating foods that are healthy for you, eliminating all the junk foods. Those sweet treats, the savory snacks, and everything in betweenthey're no longer in your food options. Well, what if we told you that there are foods that have been given a negative reputation, but you can actually eat while trying to lose weight?

You read that correctly! There are popular foods that have been known to take a back seat when it comes to dieting. However, there are ways to get around eating them so it doesn't feel like you're missing out on these delicious foods. We spoke with Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook to clarify what foods we can eat in our diet that we'd originally keep off our plates. Then, be sure to check out The Worst Guilty Pleasure Snacks.

"Most people hear burgers and think 'no way, not when I am trying to lose weight,' but the truth is YES, you can eat a burger," Goodson exclaims. "It's all about how you build your burger."

Goodson further suggests that the goal when eating a meal is to have a high fiber carbohydrate and protein to help get you full faster and stay full longer, and incorporate veggies. A burger can include all of this.

First, start with lean ground beef such as 90% lean, 10% fat (90/10), or 93/7. Then, add the meat to a whole grain bun with cheese. Use avocado instead of mayo, or another high-calorie sauce. Then, load up the burger with veggies like lettuce, tomato, onion, and even grilled mushrooms or caramelized onions.

"Pair that with a salad and you have a delicious 'guilty pleasure' that's nutrient-rich, calorie-conscious, and has 4 of the 4 food groups in it," says Goodson.

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This one almost seems too good to be true. But according to Goodson, pizza can fit into your eating pattern when you are trying to lose weight.6254a4d1642c605c54bf1cab17d50f1e

"Try a whole-grain crust or even a cauliflower crust for lower calories and carbohydrates," Goodson says. "Skip the white sauces and use tomato sauce or even a brush of olive oil. Then add a lean protein like grilled or roasted chicken, mozzarella cheese, and load that bad boy up with veggies and fruit."

Some combination suggestions Goodson gives are arugula and figs with a balsamic glaze, roasted spinach, butternut squash, and pine nuts, or caramelized onions, peaches, and walnuts.

Not only are these pizzas there to help you get fiber and protein, but they help you feel satisfied and are low in saturated fat. Goodson also suggests pairing your pizza with a salad for the perfect meal.

RELATED: 12 Worst Frozen Pizzas to Stay Away From Right Now

"Most people agree that baked goods and muffins don't make the weight loss eating plan, but there are actually some muffin recipes that are nutrient-rich and low-calorie," says Goodson. "Muffins made with oats or oat flour are a great place to start because they are higher in fiber."

Goodson further suggests adding nuts and fruit and trying to cut back on the sugar. You can do this by adding less sugar or swapping half of the sugar with an alternative cooking sweetener.

Another healthy alternative? Trying a muffin with veggies in it!

"There are some brands that do a fantastic job at getting extra nutrients into baked goods like Veggies Made Great," says Goodson. "The first ingredient of their muffins is a vegetable!"

"Many people think they have to eat egg whites if they are 'on a diet.' FALSE," Goodson says. "Eggs are one of the most nutrient-rich foods out there and by far one of the most satisfying."

According to Goodson, the protein and fat in eggs will help you stay full for hours. Eggs also provide nutrients like iron, vitamin B-12, choline, and others that are essential for health.

If you want to play around with the versatility of the eggs, Goodson suggests several options.

"Scramble them in the morning with veggies, eat hard-boiled eggs as a snack or slice them up on a salad. Whatever you do though, don't throw away the yolk! That's where most of the nutrients are!"

Kayla Garritano

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Don't WorryYou Can Still Eat These Foods When You're Trying To Lose Weight Eat This Not That - Eat This, Not That

Jul 8

What Is a No-Sugar Diet? – Pros, Cons, What to Expect – Prevention Magazine

Several years ago, Jennifer Lopez and Alex Rodriguez made headlines for going on a no-sugar diet. Since then, posts about going on a no-sugar diet have randomly popped up on social media. And, given how much staying power this eating plan seems to have, its understandable to be at least a little curious about the no-sugar diet and what it involves.

While it seems obviouswhat is a no-sugar diet, exactly? Can you really have no sugar on a no-sugar diet? Are fruits OK or does everything sweet need to be weeded out? Nutritionists break it all down.

Its important to get this out there upfront: Theres no set definition for a no-sugar diet. There may be several variations depending on where you're getting your information from, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.

Keatley notes that some no-sugar diets call for an elimination of all added sugar, sugar from fruit, as well as milk sugars. But, he points out, the most common variation is to get your added sugar intake down to zero. (Added sugar, in case youre not familiar with it, is sugar thats added to foods vs. naturally occurring in them.)

Sowhy are people doing this, again? There are a few different reasons. We have so much research that shows sugar is a pro-inflammatory food, and inflammation is a root cause of many different health conditions, says Jessica Cording, R.D., C.D.N., a dietitian and health coach, and author of The Little Book of Game-Changers. With that, some people cut out sugar from their diets to try to be healthier.

You could potentially reduce your risk of heart disease, obesity, diabetes, and certain cancers, says Keri Gans, M.S., R.D., author of The Small Change Diet.

Other people cut out sugar to try to lose weight. Its not uncommon that people lose weight when they limit added sugar, Cording says. A lot of highly palatable processed and packaged foods tend to have added sugar, and cutting those out will limit some extra calories.

It depends on how extreme you take this. If you cut out all forms of sugar (including naturally-occurring sugars) and eliminate foods like fruits from your diet you are missing out on important nutrients your body needs to perform at its best, Gans says.

Plus, a no-sugar diet is also just hard to follow. Its a huge challenge to drop that added sugar number down to zero because, well, sugar tastes good and it can provide a hit of dopamine, Keatley says. So, by going off added sugar cold-turkey, you could find yourself feeling down more often and also frustrated by all of the reading you have to do on packaged or restaurant foods.

You can eat any whole food, Keatley says. He lists off fruits, vegetables, starches, legumes, nuts, meats, and more as go-to foods on this diet.

When you start dipping into foods that have been modified, that's when you need to inspect the food label, he says. Keatley recommends steering clear of products that contain any of the following:

Need a jumping-off menu to get you started? Gans offers this up as a sample day of eating on a no-added sugar diet:

A bowl of oatmeal made with cows milk or an unsweetened milk alternative, a tablespoon of natural peanut butter, and a small banana

A large mixed green salad topped with grilled chicken, avocado, and chickpeas, tossed in olive oil and vinegar

Cup of plain Greek yogurt with sliced strawberries

Broiled salmon with roasted Brussels sprouts and small baked potato topped with a little butter or sour cream

Keatley says this can be safe, provided you focus on added sugars and not all sugar-containing foods. Having all the forms of sugar in whole foodsnot drinksis a way to maintain your energy levels, appease your tastebuds, and meet your nutritional goals, he says.

Gans agrees. If presently your diet consists of large amount of added sugar and you are now limiting these foods, it would 100% be safe to do, she says. However, if you start to take this to extremes, it could definitely be unhealthy. Besides the limiting of important nutrients your body needs, any restrictive diet can cause have an emotional toll on its user that can affect their day to day living.

Overall, experts recommend just aiming to cut down on your added sugar intake vs. focusing on getting rid of all of it. Eliminate the idea of elimination, Keatley says. Dont try to get your added sugar down to zero but try to balance out grams of added sugar with grams of dietary fiber. This will lead to a more sustainable diet that has benefits outside of just reducing sugar intake.

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Originally posted here:
What Is a No-Sugar Diet? - Pros, Cons, What to Expect - Prevention Magazine

Jul 8

David Harbour says he’ll never lose weight for a role again after ‘Stranger Things’ – New York Post

Actor David Harbour vowed to never lose weight for a role again.

If theres one thing season 4 of Stranger Things taught the actor who stars as Jim Hopper in the hit Netflix show its to not toy with his weight.

The latest season of the show sees Hopper imprisoned in a Soviet labor camp in the 1980s.

For his scenes, Harbour lost a whopping 80 pounds in eight months by intermittent fasting and taking up Pilates.

I was about 270 [then], and when we shot season four, I was around 190, he toldBritish GQ.

However, it seems as though it wasnt the best of experiences, admitting, I dont think Ill ever do that again.

The actor said he gained it all back for his upcoming film Violent Night, in which he plays Santa Claus.

But now, yeah, never again. The prosthetics are too good, Harbour added.

In September, Harbour said he discovered the ultimate weight-loss tip.

Its just not eating, he told Page Six with a laugh. Its amazing. You try to do all these different things, the protein and the this and that, and then you just stop eating and you lost weight.

Harbour joked that putting on weight is my favorite thing, adding, Im really good at it.

And when it came to his weight loss methods, the actor said, I think youll see, nutritionally, its not very good for me, mentally and nutritionally.

Here is the original post:
David Harbour says he'll never lose weight for a role again after 'Stranger Things' - New York Post

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