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Mind, Body, Soul Makeover = WEIGHT LOSS tomorrow at Nature's Temptations

Jeff Konchalski, owner of Nature's Temptations and Nicole Fevrier-Davis, owner of MindBody Mastery have partnered together to create a space for people to learn and understand how to adopt healthy habits to sustain a balanced lifestyle that will naturally align you with your perfect weight.

Nature's Temptations will be hosting Lose Weight with MindBody Mastery the 21 Day Plan that will meet on Wednesday evenings for three consecutive weeks.

PROGRAM BENEFITS Get More Energy Supercharge Your Metabolism Master Your Mood and Body Crave Good Food Look Fantastic Empower Your Soul

Once a week youll meet at Nature's Temptations and Nicole will walk you through the 3-week program which includes:

Menus Transformative visualization Metabolism boosting exercises Fun mind-body lessons

All designed to help speed you to your perfect body!

CLASSES#1 (start date) WEDNESDAY, January 22nd 6:30-8:00 PM#2 WEDNESDAY, January 29th 6:30-8:00 PM#3 WEDNESDAY, February 5th 6:30-8:00 PM

LOCATION: Natures Temptations Juice BarCOST: $20/per class

Space is still available for tomorrow night's class. Simply email This email address is being protected from spambots. You need JavaScript enabled to view it. or drop-ins are welcome too.

Read the original:
Nature's Temptations Hosts Lose Weight with MindBody Mastery the 21 Day Plan - HamletHub

With February approaching, many people may have already fallen off the healthy routines they commenced at the start of the new yearbut not Rebel Wilson, who just showed off her stunning weight loss transformation on Instagram.

The Cats star is hitting the gym six to seven days a week, according to her trainer Jono Castano Acero. On Friday, Acero shared a video of the actress working hard in the gym with a set of ropes. Friday vibes but @rebelwilson has been putting in the yards 7 days a week! Proud of you girl Acero captioned the post.

In the clip, Wilson grabs the ropes and repeatedly slams them down, to tone up her arms while getting some cardio in. At the end, she celebrates completing her set. Fans couldnt help but cheer her on. She looks INCREDIBLE! one of Aceros followers commented to the post, while another fan wrote, Great work

Wilsons weight loss transformation began long before the new year, while she was shooting Cats in 2019. In an interview with Entertainment Tonight in December, the 39-year-old actress said that she lost eight pounds in four days while filming.

One, because theres a lot of physicality... but also, they heated up the set very high, to almost 100 Fahrenheit, so that we could never cool down, Wilson explained to the outlet. These people are like, the best dancers in the whole world, so they cant cool their muscles down or they could get an injury and theyd be out of the film... So theyd heat up the set like a sauna so we would never cool down, but made it pretty uncomfortable.

When the new year came around, Wilson wanted to continue her weight loss journey into 2020, declaring the upcoming months The Year of Health. In an Instagram post on January 2, the actress shared three photos from a walk at the beach, and let her fans know the lifestyle changes she was planning to make, like loading up on more water while avoiding sugar and junk food. Whos with me in making some positive changes this year? she added.

Her Instagram followers were quick to point out that the star already looked amazing. Im so proud of you!! you look fantastic," one fan wrote, while another commented, Although youre gorgeous the inside health is what is most important in life. Get after it Rebel!

It seems that Wilson has been sticking to her goals. In a recent interview with Hollywood Life, Acero said she has been committed to her workout routine, which involves daily cardio, whether its running or walking. I encourage all my clients to do an extra bit of cardio during the day to keep moving, Acero told the outlet. A little tip is get a watch or use your phone to count steps and aim for 10,000 steps a day. If youre on 9,000 steps at 10 p.m. you have to get it done.

And when she hits the gym, her routine is centered around conditioning, building strength, improving balance and coordination, and toning the core.

Wilsons trainer told Hollywood Life that a typical circuit Wilson does in the gym involves the assault bike, battle rope slams, and TRX squats. I use the TRX as it focuses on using body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and joint stability, Acero said.

The Pitch Perfect star also works on her core with a standing bandit trunk rotation and dead bugs with a medicine ball, which Acero says are effective, safe, and a great way to strengthen and stabilize your core, spine, and back muscles.

In addition to announcing her Year of Health, Wilson also took the time to reflect on the last decade. Exactly this time last decade I was taking a huge risk and moved to Hollywood with just one suitcase, she wrote to Instagram in December. I couldnt be prouder of all the films, TV shows and live performances Ive done since then and all the wonderful people Ive met along the journey who have helped and supported me. I appreciate you all so much Cant wait to see what this next decade brings!

Like what you just read? Youll love our magazine! Go here to subscribe. Dont miss a thing by downloading Apple News here and following Prevention. Oh, and were on Instagram too.

Read more:
Rebel Wilson Shows Off Incredible Weight Loss Transformation on Instagram - Prevention.com

OSHKOSH, Wis (WBAY) An Oshkosh man is hoping to inspire others who are trying to keep their New Year's resolution to lose weight on track.

Justin Sosnoski is a regular inside the Oshkosh YMCA, and it's been that way for years.

He's come a long way from a childhood filled with bad eating habits, inactivity and video games.

"I was always the fat kid from probably age 6 all the way through high school. My peak was 352 pounds when I was 18 years old," says Sosnoski.

After graduation, Justin decided it was time for change.

"I never had that vision where I was going to be obese as an adult. I wasn't going to live that life, so I always had that dream," recalls Sosnoski.

Justin started with just a few simple goals: eat healthier and become more active.

"Riding my bike around the neighborhood one time, that was a huge achievement, and then the next step was riding my bike across town to my parents' restaurant. And I just started walking around the neighborhood. I'd do one lap and then I'd push myself, well, let's do two laps. I got to the point where I was walking in the early going 15 miles a week, and at my peak I was walking 40-something miles a week," says Sosnoski.

A year-and-a-half after tipping the scale at 352 pounds, Justin weighed in at 170, a weight loss of 182 pounds.

He had surgery to remove the excess skin and started lifting weights to tone up.

Now 29, Justin has maintained his weight through basic exercise and healthy eating.

Through Instagram and Facebook, he's hoping to inspire others.

"Any kid that maybe was in my shoes, 18 years old, you're obese your whole life, doesn't have to be like that, but also if you're 50 years old, you don't have to see 60 at the same weight; it's never too late to change. Number one thing with fitness is, you never have the body. It's always your rent is due every day, so you can get in crazy shape and in three months that could be a past memory, so every day rent is due," says Sosnoski with a smile.

Originally posted here:
Oshkosh man hopes to inspire others through amazing weight loss - WBAY

The No White Foods Diet, also known as the No White Diet, is an eating pattern founded upon the notion that eliminating processed white-colored foods from your diet can help you lose weight and improve your blood sugar control.

Proponents assert that most white foods are unhealthy, as many have been heavily processed, are high in carbs, and contain fewer nutrients than their more colorful counterparts.

Thus, by removing the white foods from your plate, you are said to set yourself up for a more nutritious diet that promotes weight loss and restores blood sugar balance.

Most health experts would agree that basing your dietary choices strictly on a foods color is an oversimplified way to approach good nutrition.

However, this dietary strategy may have some merit, especially if it helps you reduce your consumption of ultra-processed foods in favor of more nutrient-dense ones.

Here are 7 white foods and what to eat instead.

One of the primary foods eliminated on the No White Foods Diet is white bread, as well as closely related foods made from white flour, including crackers, pastries, and breakfast cereals.

When bread flour is refined, the germ and bran of the grain are removed along with most of the fiber, vitamins, and minerals housed within them during the milling process (1).

This results in a product thats rich in carbs but lacking in other important nutrients like fiber and protein.

Research suggests that a higher intake of white breads is associated with weight gain, which may be partially due to its reduced nutritional value (2).

Thus, reducing your intake of white bread and similar refined-grain products may help you be more successful if weight loss is your goal.

Whole grain breads, crackers, and breakfast cereals are made from flour that contains the entire grain, including the germ and bran (1).

This means the final product retains more of its natural nutritional value, compared with its more refined, white counterpart.

Moreover, eating whole grain bread doesnt seem to have the same tendency to encourage weight gain that white bread does (2).

The improved nutritional profile and increased fiber content may also help curb your blood sugar response and improve feelings of fullness, making it easier to stay within your calorie needs.

To reap these benefits, swap your white bread for whole grain breads and bread products that list a whole grain, such as whole wheat or oats, as the first ingredient.

White bread and similar foods made from refined grains tend to be high in carbs and low in nutrients. Try swapping them for whole grain versions instead.

White pasta is similar to white bread in that its made from refined flour that contains fewer total nutrients than the unrefined version.

Interestingly, white pasta has not been shown to increase weight in the same way white bread does provided youre eating it alongside a diet comprising other nutritious foods (3).

However, the serving sizes of pasta in Western diets tend to be very large.

If youre not mindful of your portion size, it can be easy to eat too much at once, which may contribute to excess calorie intake and subsequent weight gain.

For a nutritional boost, choose a pasta made from whole grains.

Whole grain pastas typically contain more fiber, which can leave you feeling fuller and more satisfied. The extra fiber can also help slow your bodys digestion of the carbs, supporting improved blood sugar control (4).

You may also want to consider alternative pasta options, such as those made from legumes.

Though the texture is slightly different, legume-based pastas tend to have even more protein and fiber than most grain-based varieties.

Pastas made from refined grains may be less nutritious than those made from whole grains. Choose a whole grain pasta or try those made from legumes for even more fiber and protein.

Like white bread and pasta, white rice falls within the category of refined grains.

White rice starts out as a whole grain, but the bran and germ are removed during the milling process, which transforms it into the starchy, fluffy white rice youre probably quite familiar with.

White rice is not an inherently bad or unhealthy food, but it doesnt contain much in the way of nutrition apart from calories and carbs.

The absence of fiber and protein also makes it very easy to overconsume white rice, which may contribute to weight gain or blood sugar imbalances (5).

Brown rice is the simplest, most obvious substitute for white rice. After all, brown rice is just white rice that hasnt been processed to the same extent.

Its higher in fiber, vitamins, and minerals than white rice, so youre getting more out of what is essentially the same plant.

Whats more, research has shown that brown rice affects blood sugar to a much lesser extent than white rice (5).

If you dont like brown rice or just want to mix up your routine, you can consider other whole grain options, such as black rice, quinoa, or bulgur.

White rice tends to negatively affect blood sugar balance to a greater extent than whole grain rice. Whole grains like brown rice also boast more fiber, vitamins, and minerals than white rice.

Its unsurprising that the No White Foods Diet eliminates white sugar. Still, most versions of the diet also prohibit more colorful forms of sugar, including brown sugar, honey, turbinado sugar, maple syrup, and agave nectar.

These types are often collectively referred to as added sugars. Aside from calories, they offer very little in terms of nutrition.

Because theyre primarily made up of simple carbs, added sugars require very little digestion. Theyre quickly absorbed into the bloodstream and can contribute to rapid blood sugar fluctuations.

Added sugars pack a lot of calories, even when portion sizes are kept relatively small, so its easy to accidentally overconsume them.

They have also been linked to negative health outcomes, such as unwanted weight gain and an increased risk of heart disease and type 2 diabetes (6).

If you have a sweet tooth and are finding it difficult to eliminate added sugars from your diet, opt for naturally occurring sources of sugar from whole foods like fruit.

Fruits contain simple sugars that are chemically identical to those in added sugars. However, they also pack vitamins, minerals, fiber, and antioxidants all of which help minimize the harmful effects that may otherwise arise when consuming sugar by itself (7).

The overconsumption of added sugar is linked to weight gain and an increased risk of chronic disease. For a more nutritious option, choose whole food sources containing naturally occurring sugar like fruit instead.

Most people are familiar with table salt as a white food, but it also comes in other colors, such as pink, blue, and black.

While some salt is essential for health, many people following Western diets eat entirely too much of it, with the majority coming from ultra-processed foods (8).

Excess salt intake is associated with a variety of negative health effects, including an increased risk of heart disease, stroke, obesity, and kidney disease (8).

The No White Foods Diet emphasizes reducing salt intake from more processed sources, such as canned foods, condiments, and prepackaged meals, many of which also likely contain other white foods prohibited on the diet.

Reducing your salt intake doesnt mean you have to live off flavorless foods.

Conversely, you can try to view it as an opportunity to experiment with using a more diverse array of herbs and spices in your cooking.

Herbs and spices tend to be concentrated sources of antioxidants, vitamins, and minerals, which may play a role in reducing inflammation and regulating blood sugar (9).

Try using herbs like oregano, basil, thyme, and rosemary, as well as spices like cinnamon, nutmeg, turmeric, paprika, and cayenne pepper, to add flavor to your food without using salt.

Salt is essential for health, but many modern diets contain far too much. Using more nutrient-rich herbs and spices to flavor your foods is a great way to cut down on salt without compromising flavor.

White potatoes are not inherently unhealthy. In fact, theyre a great source of several important nutrients, such as potassium, vitamin C, and fiber (10).

Still, they have earned a reputation for being unhealthy, largely because of the ways in which theyre often prepared.

When white potatoes are prepared in less nutritious ways, such as frying or serving them with salty, high calorie toppings like gravy, theyre more likely to contribute to weight gain and other negative health outcomes (10).

Furthermore, many modern dietary patterns rely on these types of white potato preparations as a vegetable staple while excluding other types of vegetables.

Thus, if you routinely consume white potatoes as your main vegetable, trading them out for different types of colorful vegetables can help you add a more diverse array of nutrients to your diet.

When it comes to vegetables, variety is something to strive for.

Eating vegetables from a variety of color groups including green, orange, yellow, red, purple, and white has been associated with a reduced risk of chronic conditions like heart disease and colon cancer (11, 12).

Starchy vegetables, such as orange sweet potatoes, purple potatoes, green peas, and winter squash, all make excellent, colorful substitutes for white potatoes.

If youre trying to cut down on carbs, try swapping your potatoes for some non-starchy vegetables, such as asparagus, zucchini, leafy greens, tomatoes, carrots, bell peppers, or cabbage.

White potatoes are very nutritious, but theyre often prepared using unhealthy methods. If you usually eat white potatoes, try swapping them for other colorful vegetables to increase dietary diversity.

Most versions of the No White Foods Diet consider animal-based fats to be white foods and recommend that theyre limited.

White animal-based fats primarily refer to fats that come from meat and dairy products, most of which are saturated fats.

The No White Foods Diet recommends sticking with very lean meats and only fat-free dairy products if theyre included at all.

As with many of the other white foods, saturated fats arent inherently unhealthy.

However, a high intake of them may contribute to increased cholesterol and a higher risk of heart disease in some people (13).

Research suggests that when you replace saturated fats in your diet with plant-based unsaturated fats, you may reduce your risk of heart disease (13).

If a large proportion of your daily fat intake regularly comes from animal-based saturated fats, consider swapping some of them for plant-based fats, such as olive and avocado oils.

You can also get a lot of heart-healthy unsaturated fats from whole foods like nuts, seeds, avocados, and olives.

Substituting animal-based saturated fats with plant-based unsaturated fats may promote heart health.

One of the main criticisms of the No White Foods Diet is that it unfairly vilifies foods based on their color.

A foods color tells you very little about its nutritional value. Thus, this approach to weight loss could be confusing for people who are simply trying to learn how to make healthier food choices.

Though some white foods are less nutritious than others like refined grains and sugar many are very healthy and certainly belong in any diet aimed at promoting general health and weight loss.

Here are a few examples of some highly nutritious white foods:

Notably, some versions of the No White Foods Diet make exceptions for certain white foods, such as fish, eggs, and poultry, but others do not.

Therefore, its important to take a critical look at which foods youre eliminating and why, as some of them may actually help you reach your goals.

Many white foods are very nutritious, and judging a food based on its color isnt the best way to approach a healthy diet. Instead, aim to consume whole, minimally processed foods most of the time.

The No White Foods Diet is a popular diet trend that focuses on eliminating white-colored foods to support weight loss and blood sugar balance.

Several of the white foods excluded come from ultra-processed sources, such as refined grains and sugars, and can be easily replaced with more nutritious alternatives, including whole grains, fruits, and vegetables.

However, evaluating the quality of a food solely by its color may not be the best way to determine whether its healthy. Many white foods are highly nutritious and can be used to support weight loss.

Instead, its best to focus on consuming whole, minimally processed foods and practicing moderation when consuming those that are less nutrient-dense.

Read more:
7 White Foods and What to Eat Instead - Healthline

Each dog is unique and can vary in size even within their breeds. The "average" weight for a cockapoo is impossible to determine. Each breed has its own unique physical characteristics. While the breed standard weight of two breeds could be 45 pounds, the breeds could side by side look completely different. The only way to know if your dog is at a healthy weight is knowing their bodyweight and their Body Condition Score. Designer dogs have no known breed standards and one mutt is as loved as another and even within litters, some dogs favor one parent or the other. Vets use a weight target formula that covers all breeds and size of dogs by knowing their body weight and their body condition score (BCS). Your Schnoodle may not be even fat, he may just be fit for a full-size Schnauzer bone structure if you look under the fur and check his BCS in comparison to his weight.

The Body Condition Score is widely used to determine a dog's percentage of body fat to lean mass. The BCS for dogs is evaluated on a 9-point scale. A healthy body condition is defined as having a BCD+S between 5 or 6. If a dog is outside this range, a dog is considered underweight or overweight. Dogs scoring only 3 or less are considering underweight and are lacking the minimal fat and necessary lean muscle mass for health. 6- and 7-point earning canines are overweight. Dogs can even be obese and score an 8 or 9. The morbidly obese dog is very rare but not unseen in vets offices and a morbidly obese dog can achieve a score above nine.BCS evaluates the dog's physical conditioning based on the criteria of the canine waistline, the abdomen, and ribs using both touch and visual appearance.An owner should be able to feel a dog's ribcage with soft pressure. The ribs should be covered by a thin layer of fat. When viewing the dog from directly above and using a birds-eye, a dog should have a visible waistline. The waistline is seen as slight indentation inward on a curve behind the ribcage. A healthy body condition in a dog is also shown with the dog having a visible upwards curvature of the midsection behind the ribs. This is called the "abdominal tuck." For very furry dogs or dogs with long hair, it can be harder to see these but these curves should be able to be felt when gently running your hands over your dog's body to determine the BCS if you did not get a number from the vet or are doing a BCS calculation or update at home.Dogs that are overweight have ribs that the ribs cannot be felt at all or only one or two may be felt at all due to fat being underneath the skin there. Obese dogs have a protruding rounded or drooping belly instead of an abdominal tuck and there will be no indentations or visible waistline. A fat pup can even protrude in the sides and be wider in the middle than at the ribcage in that area when viewed from above.An underweight dog has a skeletal appearance and the bones of the body are also easily felt. They feel like loose thin fur over bones. The ribs are easily seen with a low BCS dog, but the pelvic bones, hip, and knee joints and the spinal vertebrae are visible and able to be palpated (felt) in an underweight dog. There will be a strong obviously exaggerated abdominal tuck and waistline

Once you have your dog's BCS and have used the numbering charts available from multiple pet care resources, you can use that BCS number to calculate the target weight for your individual dog. The University of Liverpool and Royal Canin created the mathematical formula used.

The following example is how to calculate the ideal weight of a morbidly obese dog. The dog weighs 50 lbs. and scored 9 on his BCS.

Target Weight: 35.7 pounds

If a dog's BCS changes, the weight changes. If your dog is not anywhere near the target number, then making an appointment with your vet and consulting the experts for professional care and advice is the responsible thing to do, along with annual well-pet visits and always protecting your pet with up to date vaccines and spaying and neutering non-breeding animals. Flea, tick, and worm infestation prevention are also necessary for your pet's safety.Vet visits for underweight pets can help make sure that there is treatment provided to a medical cause such as a metabolic or chronic health condition that has led to. Dental disease can also make eating very painful and avoided. Parasites can likewise contribute to weight loss and need to be treated. Even a new spouse, new house or stress can cause a dog to lose their appetite.If you have a chubby puppy, the vet can check for metabolic issues and help you provide a balanced and complete nutrition diet and increased activity to help your dog lose weight safely and gradually. By having a target weight, you can reduce your dog's calories but still ensure they get the macro and micronutrients needed. Monthly visits to have a dog weighed are usually free veterinary services.Knowing how to calculate your companion animals BCS to calculate their target weight and doing so protects your dog's health and allows you to enjoy a better and quality of time with your pet.

2 Paws Up Inc Pet Sitters offer pet sitting, dog walking, overnight/house-sitting and concierge services in the following neighborhood cities of Snellville, Lilburn, Grayson, Loganville, Lawrenceville, Stone Mountain, Tucker, Conyers, and Covington.Contact Us at 770.695.3096.Visit our website at https://2pawsupinc.com/.

See more here:
Finding Your Dogs Healthy Weight - Patch.com

Summer may be months away but that is not an excuse for you to slack off and procrastinate, especially if you want to lose unwanted weight badly. You do not want to look out of place (physically speaking) if you are planning to hit the beach.

Aside from weight loss, exercises bring you a variety of health benefits. Not only do they prevent or reverse the effects of certain diseases, but also lower cholesterol and blood pressure levels, offsetting the likelihood of a heart attack, in addition to lowered risk of developing cancers such as colon and breast cancer. Exercise also reduce anxiety and depression, helping you gain confidence and well-being in the long run.

For a new and active you this summer, here are some exercise tips for effective weight loss:

Do non-exercise activities

In order to lose weight effectively, the calories burned must be more than what is consumed, and doing exercises and playing sports are not the only ways for you to shed a lot of pounds ahead of summer. Even everyday non-exercise activities and chores help you lose weight.

There is what experts call non-exercise active thermogenesis, or NEAT. It describes calories burned as a result of everyday activities or movements. Examples of NEAT activities include cooking, shopping and cleaning, in addition to small movements such as playing musical instruments and fidgeting. In fact, one study found that fidgeting reduces the risk of death as a result of excessive sedentary time. NEAT is a great lifestyle booster especially if you have to spend hours sitting down in front of your desk.

Choose workouts that suit you

Not all workouts deliver the same desired results for all body types. Find workouts that suit your current body type and make adjustments while doing so. Avoid doing a "monkey see, monkey do" approach to losing weight because what works on others might not work for you.

Start slow

Losing a lot of weight in one go is a pipe dream because getting the ideal body is a process; it does not happen overnight. Starting off with high-intensity exercises when you are doing workouts will make you feel tired quickly. That is why you should start slow with simple/basic exercises, increasing the intensity over time. After all, not everything great has to start big.

Keep metabolism in mind

Metabolism converts what you consume into energy. What you eat and drink, along with how you do your physical activities, determines your overall weight. Your body size, gender and age affect your body's metabolism.

Keep track of your calorie intake

Be aware of what you are eating, especially when on a diet. The higher the calorie content, the more intense your physical activities have to be in order for you to lose weight.

People who start exercising and eating healthier at the same time are more likely to lead a healthier lifestyle. Wikimedia Commons (CC BY-SA 2.

Read more from the original source:
Effective Exercise Tips If You Want To Lose Weight Ahead Of Summer - Medical Daily

Losing weight by eating more is like winning the weight-loss lottery it sounds almost too good to be true. But when you take a look at the calorie density of the foods you're eating, chances are you can totally cut calories but add more volume to your meals. After all, who doesn't want more bang for their buck?

Eating low-calorie, high-volume foods can help you feel full as you lose weight.

Credit: Bogdan Kurylo/iStock/GettyImages

Swapping some of the high-calorie foods in your diet for options that are lower in calories but higher in nutrients can help you maintain a calorie deficit while warding off hunger (because no one likes a grumbling stomach). Here's what to know to get started.

To understand how eating more can actually help you lose weight, you need to ditch the "more food equals more calories" mentality and start thinking about the quality of the food you're eating. Once you've got that down, volume eating is pretty simple: Replace high-calorie foods with lower-calorie, nutrient-dense foods and eat more of the latter, Shena Jaramillo, RD, registered dietitian and founder of Peace & Nutrition, tells LIVESTRONG.com.

Volume eating isn't really a diet plan or regimen but rather a technique. Simply put, this hack involves strategically packing your meals with large amounts of low-calorie foods. As a result, you feel full while cutting calories.

Fill your plate with high-volume foods like leafy greens and salmon to get the most out of your calories.

Credit: barol16/iStock/GettyImages

The easiest way to eat more food for less calories is by filling your meals with plenty of vegetables. Leafy greens have a higher water and fiber ratio to total calories, so you can eat several cups each day while barely adding any calories to your diet. For instance, a cup of arugula is less than 20 total calories, according to the USDA, but can add substantial volume to your plate, helping you feel full. Other leafy greens to include are:

Swapping refined grains (like white bread) for healthier, whole grains can also increase the volume of your meal, Jaramillo says. Whole grains are not only higher in fiber, but they also offer more nutrients, like fiber, iron and magnesium. Some whole grain options to consider include:

Leaner protein options are also typically lower in calories than higher-fat proteins and can be eaten in higher quantities. Swap red meat and full-fat dairy for some of these options:

Swapping low-volume foods for high-volume options usually means you'll be eating a more filling diet for less calories, which ultimately promotes weight loss. In order to lose weight, you need to create a calorie deficit (when you burn more calories than you consume), according to the Mayo Clinic.

Calorie-restricted diets can be difficult, though, because they can leave you feeling hungry. Eating more volume can keep you more satiated and make it easier to stick with your diet.

Volume eating can also increase the overall nutritional value of your meals, Jaramillo says. Foods that are high volume, like leafy greens and whole grains, are generally more nutritious than low-volume alternatives, like processed foods (think: granola bars, cookies, chips).

One key nutrient you gain with more voluminous foods is fiber, Jaramillo says. Fiber will not only increase satiety after a meal (aka help you feel full) but can also promote weight loss and dietary adherence, according to an October 2019 study published in the Journal of Nutrition. After observing the effects of different diets in 345 individuals, researchers found that fiber was the most surefire predictor of weight loss.

Sticking with volume eating may require you to plan and prep meals in advance.

Credit: Halfpoint/iStock/GettyImages

Considering volume eating isn't a step-by-step diet routine or regimen, you can use this hack whenever you'd like to add filling density to your meals. But if you frequently find yourself reaching for the snack cabinet, choosing higher-volume foods is a great way to keep your calories low and help support weight loss. As this eating routine stresses whole foods high in nutrients, just about anyone can benefit from focusing on volume and quality of food, Jaramillo says.

However, volume eating does take some planning and can be challenging for those with a hectic schedule or rigorous physical activity regimen, says Jaramillo. If you're a granola-bar-on-the-go kind of person, volume eating will require some more meal prep commitment than you may usually give your meals.

As you begin introducing a more voluminous diet, you may experience some initial GI distress, Jaramillo warns. Especially if you're not typically consuming much fiber, you'll want to introduce these fiber-heavy foods more gradually.

While it will take some more commitment where meal prep is concerned, eating more voluminous foods, like vegetables, whole grains and lean proteins, can not only help you stay in a calorie deficit more easily but can provide your body with the vitamins and nutrients it needs. Let your creative side run wild and experiment with adding more volume to your meals.

See more here:
Volume Eating for Weight Loss and Examples of High-Volume Foods - LIVESTRONG.COM

by: Jocelyn Maminta, ABC News

NEW HAVEN, Conn. (WTNH) New research shows losing as little as four pounds could help lower the risk of getting breast cancer.

Women over 50 have a high risk of developing breast cancer by up to 2.3% in the next 10 years. Thats about one in every 43 women, according to the National Cancer Institute.

But researchers from the American Cancer Society say that losing weight, anywhere between four to 19 pounds, can cut your risk significantly. And yes, the more you lose, the lower you can slash that risk by up to 32%

The researchers also found that as long as women stayed consistent with exercise that risk stayed low, even if a couple of pounds were gained back.

So why could losing weight lower your risk? According to experts, fat is often broken down by the body to estrogen which can feed breast cancer tumors.

These results may provide a new motivation to get moving and exercise, and eat well. A womans health and happiness may depend on it.

Have a health question? Send it to News 8 On Call at WTNH.com.

View post:
Losing a little weight can lower the risk of breast cancer - WTNH.com

Photo illustration by Slate. Photo by Andrew Olney Creative/The Image Bank/Getty Images Plus.

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Dear Prudence is online weekly to chat live with readers. Heres an edited transcript of this weeks chat.

Danny Lavery: Good afternoon, everyone. Lets chat!

Q. Am I raising a May queen?I am a horror fan. I also have a 7-month-old daughter, who often sits in my lap while I watch horror movies. At what age can she comprehend what she is seeing, and when should I stop watching horror films and gory content in her presence? I dont want her to grow up thinking its normal to capture men in bear suits or do I?

A: Parents of young children, please feel free to chime in! My totally nonprofessional guess would be sometime between the first and second years, or whatever age toddlers startwantingto watch TV and movies. But doctors and child care professionals have a pretty good sense of the stages of childhood development, so I think theres probably a pretty straightforward answer here. (And you want her to be able to choose when she wants to watch scary stuff when shes a lot older, if only because you dont want to have to deal with nightmares that wake you both up at midnight.)

Send questions for publication to prudence@slate.com. (Questions may be edited.)

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Q. Does Jillian Michaels win if I lose weight?I am fat. Despite this, Im in mostly good health (just a little joint and muscle pain), and for the first time since I was young, I love my body! Ive always been a big womannow Im just a little bigger. Ive been joining some fat-positive and fat-liberation movements, because, you know, we deserve to have rights and be a part of life! But lately, my foot has been hurting, and even though I am on good terms with my body, Im noticing certain physical pains that I dont remember having when I weighed even just 100 pounds less. I think I would like to start trying to lose weight again (just without the fad diets, while exercising reasonably), just until I get comfortable.

Only Jillian Michaels recently said some fatphobic thing about the singer Lizzo, and it puts into perspective again how vile people can be to fat people and still get away with it. (After all,The Biggest Loseris back AGAIN.) Am I betraying a worthy cause by losing weight? I love my fat self, but I want to be comfortable again. I know my body is my own, and I can be fat-positive as a fat person or as a thin person. Im not even talking about getting thin, just losing some weight, but I feel like a fraud for even thinking about it. Should I stop following my fat-positive peers and take a step back while Im losing weight? Am I a fraud?

A: Its a difficult position to feel yourself to be in, I think, when you hold yourself responsible for the awful things so many people say about fat people, as if you can personally either stem that tide by remaining at some particular weight forever or betray the cause and let down fat people everywhere by pursuing a moderate diet-and-exercise routine. Id encourage you to talk to your doctor, if you havent already (while also realizing plenty of doctors de-prioritize their fat patients health concerns), to find out what other short- and medium-term options you have for treating your joint pain so youre not just grimacing and bearing the pain right now. Even if you do lose weight, if youre pursuing a safe and non-crash diet, youre unlikely to lose 100 pounds in less than a yearyou deserve to seek out effective pain management strategies in the meantime. That is, I think, the key aspect of fat positivity you should apply here: not that you owe it to anyone else to stay a particular size, but that regardless of your size, and regardless of the pace of any weight loss or gain you may experience over the course of a lifetime, you deserve an opportunity to treat your pain, seek medical attention, and be met with respect. (There may be other factors at play that dont have anything to do with your weight, and it will be important to investigate all the possibilities so you dont overlook an important cause of your pain.) That doesnt mean you have to abandon the goals of fat liberation or stop following the work of fat-positive people; if nothing else, I hope you can stop putting so much pressure on yourself to embody either perfect self-acceptance on the one hand or idealized quick-but-moderate weight loss on the other.

Q. Move in:My daughter is getting a divorce. She has been making noises about moving in with me. I have a small condo. I love my daughter and my grandson but I know that if they move in, they will never move out. I will be raising my grandson until he graduates. My daughter has always taken the easy road. She always had to be bribed to do her chores. She quit every sport or activity she tried as soon as it got hard. She quit college to marry a rich man (whom my husband and I never liked) and be a stay-at-home mom. She needed a nanny to accomplish this. I love her, but I know her. I still have the dog she got rid of in college because it was too much of a hassle. I lost my husband last year after a long illness. I am burned out on being a caretaker. How do I talk with my daughter and support her while keeping her from returning to the nest?

A: Dont let her move in with you. The good news is that she cannot move in with you against your will. If she makes noise about wanting to move in with you, tell her clearly that wont be possible and that shell need to make other arrangements. If youre worried about your own resolve, ask some of your friends for solidarity and support; if she tries to manipulate you or threaten you by claiming that youre hurting your grandson, have an exit strategy so you can end the conversation. If you have a history of giving in to your daughter against your own better judgment because shes good at wearing you down, practice walking away from conversations that have become endlessly repetitive or unproductive. Become more comfortable with your daughters discomfort.

It may also help to think through ways youarewilling to offer your support to her, whether through helping her update her rsum, offering child care while shes meeting with her divorce lawyer, finding support groups for single parents, etc. None of these involve saying, Come on homestay forever. You dont have to choose between either letting her walk all over you or consigning her to a lifetime apart. There are plenty of options in between.

Q. My friend gave me a painting:A few weeks ago, I went to hang out with a friend of mine and we had dinner and chatted for most of the evening. While at their house, I noticed that theyd been working on a painting of two cats dressed up in military regalia (akin to one of those joke Renaissance-style pet paintings that you can buy online). They were making this painting for another friend, and I politely complimented their work before moving the conversation elsewhere.

Yesterday, out of the blue, I received a photo from this friend of a brand-new canvas with a painting of my own cat wearing Kylo Rens costume fromStar Warswith a First Order symbol in the background. Prudie, I hate this painting. I hate that its my cat. I hate that its the First Order, the Star Wars analogue to Nazis. I hate that in the near future this painting will be in my possession. I hate everything about it. I wish I had never seen it.

I have absolutely no idea where this friend would have thought that this was a gift I wanted, since my compliment of their first painting was strictly along the lines of: It looks nice. I bet your other friend will like it. I am positive that I did not express a desire for a painting for myself, let alone one of my own cat. Since this friend has revealed themselves to be the kind of person to personally paint a custom Renaissance-style cat portrait and gift it to me at the mildest hint of polite interest, Im worried that they are also the type of person to comment if I dont hang the painting where they can see it the next time they visit.

What do I do? I would rather quit my job and move across the country and assume a new identity than hang this painting anywhere in my house, let alone in my living room or a common area. I equally dread the idea of having this friend confront me about not hanging up the painting.

A: I dont know why you would wait for your friendto confront you about not hanging up this painting when you could just say this: I appreciate that you thought of me, but Im really not comfortable having my cat drawn in a First Order uniform, even as a joke. Im not able to accept this. Nip this in the bud. You have every right to object to a painting you did not solicit, and your friend needs to be able to accept that with good grace.

Q. He wants our sex tape, but he just had a baby with another woman:Several years ago, my friend with benefits of three years ended our with benefits because he was starting to get serious with someone else. We kept in touch nominally over the past two years, always at his initiation over Instagram DM, but we have not physically seen each other. Around the holidays, his now-fianc sent me a note asking, essentially, if I was the other woman. I told her the truth of our past relationship but that I took any conversation since as his attempt to be casual friends only. Yesterday, he reached out again, asking me to send him the sex tape we made. Something felt off. I did some snooping on his fiancs Instagram, and it turns out they just had a baby (and are very much still together). I told him off, weve not spoken since, and I have no desire to speak to him again. But do I owe it to the fianc to let her know? Im inclined not to say anything, but what sort of social contract is there about this? For what its worth, neither of them is in my social circle and I live in a major city where well likely never run into each other.

A: Keep the video, block him on Instagram, and wash your hands of this almost-certainly-doomed relationship.

Q. In the locker room: I am a trans man. I love to swim, but I quit for a few years because mens locker rooms dont have private areas and I couldnt figure out how to shower and dress comfortably. Recently, I joined a YMCA because they have family changing roomsprivate, with a shower, bench, and bathroom. Perfect! Problem: I get looks and attitude from families with little kids while we all wait for our turn to get into one of the six private roomsthey fill up when its busy. They are all wondering what this guy is doing, standing there waiting. Do I say something to management? Maybe they could designate these rooms family/gender neutral? I would have to come out as trans, which isnt a problem per seI am an activist in other contexts. Or should I just go to the mens room and let it all (not) hang out since its 2020? I need the exercise and dont want to stop swimming. Whats your advice?

A: Certainly I think asking managementto designate one of the changing rooms as family/gender neutral is a good option. Ive seen that exact phrase at a number of airports, so I know its not without precedent. In the meantime, if youwantto use the mens room, I think you absolutely can. Without making too broad a generalization, usually everyone in a mens changing room is trying to get in and out pretty quickly without making eye contact with anyone else. But youve mentioned that youve found it uncomfortable in the past, so dont feel like you have to just because youve gotten a few quizzical looks from busy parents. Its a shared space, with a lot of competing interests; youre entitled to change in private, and if a handful of strangers want to wonder why youre waiting, let them wonder.

Q. Can I ask guys to not text me boring, everyday stuff?I just recently got back on dating apps after nearly seven years. I havent been in a relationship for 10 years. Im at a bit of a crossroads in my life and might be moving in the next six months, so Im not looking for anything too serious. Ideally, Id like something casual but monogamous. The one thing Ive realized I absolutely hate in relationships is banal chitchat. With the advent of the phone, this makes banal texting very common. So far Ive met some people online who seem to like regular chitchat. I know some girls would kill for a guy who messages them every day to ask how they are and what they did, but I just hate it. Is it OK to ask guys not to text me unless its something really practical or really interesting? Is that the right way to phrase it? I dont want to come off high-maintenance (although Im starting to think that maybe I am). I just want a really easy relationship to transition back into the dating world.

A: I wish I could promise you a really easy relationshipwith regard to transitioning back into dating! But I think its the kind of thing where you caneitherchoose to communicate your (possibly) high-maintenance needs clearly and upfront to potential dates,orhave a really laid-back, low-processing early dating phasebut probably not both. You can most easily, I think, put something in your profile (or mention it really early into messaging if your apps dont include lengthy profiles) that you really dislike small talk and prefer to save text for arranging your next dates. But you will have to put up with at least alittlebit of I saw something that made me think of you or I had a crazy day at work today if your dates find the occasional bout of small talk meaningful or helpful when it comes to building trust and intimacy. So you can certainly cut down on a lot of it, I think, but you cant adopt a 100 percent no-small-talk across-the-board policy because there are more interests than just yours at play.

That said, maybe youdowant to take a really hard line and just hold out for the guys who are totally thrilled not to text about banal stuff in between dates. If youre cool with cutting a lot of chaff over this, you can absolutely hold the line here.

Q. Re: Am I raising a May queen?Studies are all over the map on this one. Ive opted to avoid it for my kids. Honestly, I dont think it matters until they start asking, around ages 2 to 3, at which point Id learn to start lovingPaw Patrol.

A: Thanks so much for this. The answers Ive received from readers are also all over the map! One reader wrote that kids can be affected by content when theyre 6 months old. Someone else said no screens for the first three years of the kids life is the best way to go. Another advised the letter writer to ask their pediatrician, which is probably the best route to take here.

Q. Re: Am I raising a May queen?I dont know the psychology of when a child can comprehend what theyre seeing, but from working with kids in libraries, I have observed that kids younger than about 7 to 8 retain and regurgitate information in a truly chaotic manner. Kids always pick up on more than you think they do, whether something is from a movie or from a grown-up discussion you thought they wouldnt understand. Even if your kid turns out to be a huge horror buff and can handle anything, if youre concerned about her spouting scary or inappropriate factoids about her favorite movies and scenes to other kiddos (or judgy adults), you might find that a child 6 and younger has a hard time grasping what is OK to share, when it is OK to do so, and with whom it is OK to share it.

A: I think thats a good point. Kids are sometimes naturally drawn to the bloodthirsty and macabre in ways adults really dont need to encourage. The other day a friend of mines 3-year-old staged a puppet show that included the line Drink the queens sweet blood, and that kid doesnt even watch TV, so

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Q. My husband retired young and does nothing but goof off all day: My husband achieved professional success and wealth early in life. His work involved long hours and lots of stress, and by his 30s he decided that he wanted out. His accumulated wealth could easily support our lifestyle indefinitely, so he retired about 18 months ago, shortly after the birth of our first child. He has not found anything to do in that time! We have an excellent nanny 40 hours a week, and outside those hours my husband is an extremely involved father. We split the domestic duties roughly 50-50, as before, but now I am the only one working and he says he shouldnt be penalized by having extra domestic responsibilities. So he spends the week dicking around (gym, squash, books, movies, etc.). Its making me crazy with resentment, especially when I come home from a hard day at work. He tells me I should just quit if I dont like it, and that I shouldnt worry about being dependent because hes set up a trust fund for me and our son. But I also think it sets a bad example for our son to see a father who doesnt have some productive purpose in life. My husband disagrees and says he will be an excellent corrective to the productionist propaganda schools inflict on kids to make them the unquestioning worker bees the economy demands. He says he doesnt care if our son grows up to work hard and that work is a lamentable necessity and it is only false consciousness to think otherwise. Im tired of this devolving into a sociological debate! How can we resolve this? Read what Prudie had to say.

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Help! I Watch Horror Movies With My 7-Month-Old. Is That Bad? - Slate

VANCOUVER, Wash., Jan. 21, 2020 /PRNewswire/ -- Together with the North American Veterinary Community (NAVC), Banfield Pet Hospitaltoday published its fourth annualVeterinary Emerging Topics(VET) Report. Focused on overweight pets and weight management, this year's report builds on the 2019 findings related to osteoarthritis in pets and its relationship with excess weight.

The prevalence of overweight and obese pets has reached epidemic levels in the U.S., with the 2020 VET Report revealing 51% of the 1.9 million adult dogs seen at Banfield's more than 1,000 hospitals nationwide in 2018 were overweight. Regardless of their age, less than 10% of those pets successfully lose weight following diagnosis, and of those that do, roughly 40% resume their overweight status within 12 months.

"As veterinary professionals, we strive to provide the best care for pets and the people who love them," said Molly McAllister, DVM, MPH, chief medical officer, Banfield Pet Hospital. "Concerns with year-over-year pet obesity trends are aggravated by the condition's links to other diseases like arthritis, diabetes and cardiovascular problems that have negative consequences for a pet's overall health. Our 2020 VET Report aims to provide veterinary professionals additional tools and insights to help improve their patients' comfort, mobility and quality of life and ultimately, reverse these startling trends."

As the number of obese pets continues to grow, the diseases commonly associated with excess weight, including osteoarthritis, are on the rise as well. For the fourth consecutive year, Banfield and the NAVC are committed to educating veterinary professionals on how to help overweight pets get the care they deserve, and to engaging pet owners throughout the weight loss process.

"We are honored to partner with Banfield Pet Hospital on the fourth annual VET Report," said Dana Varble, DVM, Chief Veterinary Officer, NAVC."Their research reveals both the severity and complexity of the pet obesity crisis while providing veterinary professionals with new strategies to help pet owners to achieve not only, permanent and lasting weight loss in their beloved pets, but healthier, longer and more enjoyable lives."

For more information or to download the full report, visit Banfield.com/VETReport.

About Banfield Pet HospitalBanfield Pet Hospital was founded in Portland, Ore. in 1955 and today is the largest general veterinary practice in the United States with more than 1,000 hospitals in 42 states, Washington D.C. and Puerto Rico. More than 3,600 Banfield veterinarians are committed to providing high-quality veterinary care to over three million pets annually. As part of the Mars, Inc. family of brands, Banfield is committed to its purposeA BETTER WORLD FOR PETSbecause pets make a better world for us. Press seeking additional information are invited to call the Media Hotline: (888) 355-0595.

About the North American Veterinary CommunityFounded in 1982 and headquartered in Orlando, Florida, with offices in Gainesville, Florida, the North American Veterinary Community (NAVC) is a non-profit organization providing world-class professional development to the global veterinary healthcare community. Its largest initiative, VMX, formerly known as the NAVC Conference, hosts thousands of veterinary professionals each year. Other offerings include VetFolio, an online CE platform in conjunction with LifeLearn Animal Health; the NAVC Institute; the Veterinary Innovation Council; an Industry Services Division; NAVC Retriever, a veterinary recruitment platform and job search app; and its Media division, consisting of: Today's Veterinary Business, Today's Veterinary Nurse, Today's Veterinary Practice, Veterinary Advantage and an online news and lifestyle channel, Spark! In 2018, the NAVC launched its Certifications division including the Human- Animal Bond Certification and added the Veterinary Business Leader Certification and the Pet Nutrition Coach Certification in 2019.Visit NAVC.com for more details.

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Banfield Pet Hospital's 4th Annual Veterinary Emerging Topics (VET) Report Reveals Pet Obesity Still on the Rise - NBC Right Now

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