Search Weight Loss Topics:


Page 21234..1020..»


Jul 13

Understanding Intricate Relationship Between Low-carb Diet and Weight – The Weather Channel

Representational image

Thinking weight loss usually means cutting carbohydrates - whether that's sugar or bread - out of your diet; the first option most people turn to.

Priya Palan, dietician at Zen Multispeciality Hospital Chembur, says carbohydrates are one of the important macronutrients from which the body obtains energy. What is most important is the type of carbohydrate we choose to eat.

"Each coin has two sides, so is it that not all carbs are created equal. Complex or whole carbohydrates are healthier choices and considered good as they are unprocessed, contain micronutrients and fiber that are naturally present in food. Examples: vegetables, whole fruits, whole grains, legumes, nuts. Simple carbohydrates are refined, lacking in essential nutrients and has no fiber, thus are not considered as a healthy choice always. Examples simple sugars, fruit juices, sugary drinks, bakery products, white bread," she told IANSlife.

According to Zamurrud Patel, Chief Dietician, Global Hospital, Mumbai, carbohydrates are broken down by our body to make glucose. So, our body does need carbohydrates to maintain a good energy level. Carbohydrates are present in different percentages in almost all food groups. Therefore, practically it's difficult to be on a zero-carb diet!

Carbohydrates and weight loss

Carbohydrates are often blamed for weight gain, but a right proportion and a good choice can help to lose and maintain a healthy weight. Good Carbohydrates consist of fiber which gives a longer satiety value and are often low in calories.

Low carbohydrate diets as a way to rapid weight loss, are however gaining more of attention today. The idea behind a low carb diet is that decreasing carbohydrates lowers insulin levels which cause the body to burn stored fat for energy and ultimately leads to weight loss.

Most people can lose weight if they restrict calories in diet and increase physical activity. Low carb diets have potential benefits in short term weight loss but more research is needed to understand long term consequences.

Thus, a balanced nutritional approach is always a right way to good health, as any food can never be good or bad. It is the way in which we consume it and how it adds to our diet.

The Weather Companys primary journalistic mission is to report on breaking weather news, the environment and the importance of science to our lives. This story does not necessarily represent the position of our parent company, IBM.

Originally posted here:
Understanding Intricate Relationship Between Low-carb Diet and Weight - The Weather Channel

Read More..

Jul 13

What is ghrelin? All you need to know about this hormone – Medical News Today

Ghrelin is a hormone. Its primary role is to regulate appetite. It also facilitates the function of the pituitary gland, controls insulin, and protects cardiovascular health.

In this article, we explore what ghrelin is, its functions and other effects, and how a person can reduce the amount in their body.

Ghrelin, also known as the hunger hormone, is a circulatory hormone that has many functions in the body.

The production and release of ghrelin occur mainly in the stomach but also in the small intestine, brain, and pancreas.

Although ghrelin performs various roles in the human body, its main functions revolve around the gastrointestinal area. This part of the body includes the stomach and small intestine.

Ghrelin facilitates the sensations of hunger and fullness, and it promotes fat storage.

Levels of ghrelin change significantly throughout the day, increasing when a person is hungry and decreasing after eating.

As well as dictating hunger and satiety, ghrelin has several other functions. Some of these include:

A person needs ghrelin in their body to maintain and regulate some vital bodily functions. However, as ghrelin plays a key role in hunger and satiety, reducing levels of ghrelin may cause people to have less appetite and, as a result, lose weight.

Some research shows that ghrelin levels increase after weight loss. A person may feel hungrier than usual, leading them to eat more and possibly put on the weight that they lost.

However, research highlights that changes in ghrelin levels alone are not a sufficient predictor of weight gain after weight loss. Behavioral and environmental factors may also play a part.

A person who wishes to reduce ghrelin levels in their body naturally can try the following:

Studies highlight that consuming foods high in fructose may increase ghrelin. The raised levels of this hormone may make a person eat more during a meal or feel hungry soon after a meal.

Consuming meals high in protein may suppress ghrelin, leading to more sustained feelings of fullness.

One study suggests that men with an average body weight felt fuller and had lower ghrelin levels after consuming high carbohydrate meals. These results were not apparent in the participants with obesity.

There is some debate as to whether exercise can increase or decrease levels of ghrelin in the body. A 2018 review found that intense aerobic exercise may reduce levels of ghrelin, while another found that circuit exercises may increase ghrelin levels.

Even though some forms of exercise may increase ghrelin levels, this might not affect the feeling of hunger. Exercise also affects other hormones, such as insulin and leptin, which also play a role in hunger.

High and chronic levels of stress may cause ghrelin levels to rise. Due to this, people experiencing these types of stress may overeat. If people feel comforted by eating during periods of stress, this may activate the reward pathway, and they may lean toward comfort eating.

There is also some evidence that cannabis stimulates the release of ghrelin. Experts believe that tetrahydrocannabinol (THC), the psychoactive compound in cannabis, is primarily responsible.

A 2020 study found that taking cannabis orally led to higher ghrelin levels than smoking or vaporizing it. This route of administration may, therefore, cause a person to feel hungry and eat more food.

Ghrelin is a hormone that has many functions in the human body. These include regulating the appetite, controlling insulin, and improving cardiovascular health.

A person requires ghrelin to regulate various bodily processes. However, some people may wish to reduce the amount in their body because doing this may suppress the appetite, resulting in a person eating less.

Those who wish to reduce ghrelin levels in their body naturally may consider reducing their intake of fructose, exercising, and attempting to minimize their stress levels.

Follow this link:
What is ghrelin? All you need to know about this hormone - Medical News Today

Read More..

Jul 13

Milwaukee has a problem with food insecurity. Urban agriculture can be part of the answer. – Milwaukee Journal Sentinel

Buy Photo

Mary Beth Driscoll of Milwaukee walks the labyrinth at Alice's Garden, 2136 N. 21st St., Milwaukee, on June 18 to honor Juneteenth Day.(Photo: Mike De Sisti / Milwaukee Journal Sentinel)

Urban farming is one way to help replenish food deserts in Milwaukee's impoverished neighborhoods, and it's not just about growing food.

Its not just about the fresh, healthy foods, but also the education behind it, said Venice Williams, executive director of Alice's Garden, an urban garden and farm that dates to 1972.We do a lot of work to help people understand their relationship with food.

According to the United States Department of Agriculture, a food desertis a low-income area where a supermarket or grocery store is at least a mile away.Based on 2015 data, the USDA estimated that nearly 9% of Milwaukee's population lived in a food desert, including many areas of the city's north side.

Having access is very important from a health perspective," said Alfonso Morales, a University of Wisconsin-Madison associate professor and expert on urban agriculture. "Not only does the absence of healthy foods negatively impact health, but the presence of healthy foods positively impacts mental and physical health."

Studies back up Morales link between health and food.

Astudyof California residents examined how access to healthy food choices affected rates of obesity and diabetes. The study showed that residents in food deserts with fewer fresh produce choices and more fast food access were at higher risk of both obesity and diabetes. A2012 study found that the city of Cleveland could meet its entire fresh produce demand through sustainable urban farming.In California, the Berkeley Food Institute, which is affiliated with the University of California, Berkeley, has an ongoing study aimed at identifying the best urban farming policies and practices toreduce food insecurity.

The growth of food insecurity and food deserts have their roots in long-term discrimination in Milwaukee and other cities.

Redlining, the practice of denying minorities mortgages,access to loansand equal housing opportunities, had a profound impact.The University of Richmonds "Mapping Inequality interactivemapof redlining in the 1930s shows that Milwaukees north side was coded red, given a D grade (the lowest from A to D) and was labeled as bad for investment.

Ninety years after Milwaukees neighborhoods were classified, the effects of the system and segregation are still apparent today. The history of divestment helped cause services to flee.

Lack of access to fresh, healthy foodsin low-income communities meansmore peoplewill suffer from diabetes, heart diseaseand other diet-related diseases. African Americans in Wisconsinhave higher rates of hospitalization and death from heart diseasecompared to the total Wisconsin population, according to the Wisconsin Department of Health Services.

And that iswhy organizations such asAlice's Gardenhave stepped in to fill gaps in the food supply.

Alice's focuses on supplying Harambee neighborhood residents with fresh food and the opportunity to grow their own. Its an urban farm but also has a community garden.

The lineage of many Black families stretches back to the South,where growing food and farming was a big part of their ancestors' lives. But some families have lost theconnection with farming and food.

Williams isoptimistic that theright resources will help people adoptgardening and a deeper appreciation of healthy foods.

Were regenerating customs, said Williams. I am seeing a resurgence in growing and cultivating food. Were growing families, growing communities through food.

Ann Brummitt, co-executive director of the Victory Garden Initiative, works with a young student on the urban farm in 2019.(Photo: Submitted photo)

The Victory GardenInitiative, popular duringthe world wars, helpedpeople get throughtough times by encouraging them to grow their own produce in yards and community spaces. Victory Garden Initiative is fighting a different enemy now food security in underserved communities.

Its extremely important to have access to fresh and healthy foods, said Co-executive Director Ann Brummitt. We know there are communities who dont have access and the resources due to certain circumstances. Were here to bridge that connection of growing fresh food and people.

Victory Garden Initiative hosts the nations largest garden-building event, their Garden Blitz.

The Blitz installs raised garden beds including building the structure andsupplyingsoil and seeds to get the garden started. As of 2019, the initiative's11thyear, the grouphad installed over 4,500 raised beds in Milwaukee and other cities.

It also has run a farm stand in the Harambee neighborhood that operates on a pay-what-you-can model to give everyone a chance to have fresh produce.

Meantime, Hunger Task Forceoperatesa 208-acre farm that provides fresh produce to more than 47 food pantries in Milwaukee County.

Hunger Task Force Executive Director Sherrie Tussler said the farm produces between 500,000 to 700,000 pounds of food annually.

It goes to food pantries, homeless sheltersand soup kitchens," she said. "And it will often go alongside the Stockbox Program, which is a program for seniors.

Supplying food pantries with fresh produce helps people living in poverty often in food deserts get access to the nutritious foodthey normally wouldnt be able to find.

We feel like were contributing to overall public health by making sure at-risk people living in food deserts have access to food that is healthy and that they can prepare easily, Tussler said.

Patricia McKnight is an intern for the Milwaukee Journal Sentinel's Ideas Lab. Her work is supported by a grant from theSolutions Journalism Network,a nonprofit organization that promotes reporting about responses to social problems. Email:PMcKnight@gannett.com

Our subscribers make this reporting possible. Please consider supporting local journalism by subscribing to the Journal Sentinel at jsonline.com/deal.

Read or Share this story: https://www.jsonline.com/story/news/solutions/2020/07/13/urban-farming-one-answer-milwaukees-food-insecurity/5388888002/

Read the original:
Milwaukee has a problem with food insecurity. Urban agriculture can be part of the answer. - Milwaukee Journal Sentinel

Read More..

Jul 13

Why Getting Enough Sleep Is More Important Than Ever – Flux Magazine

words Al Woods

Around the world, cases of insomnia are at an unprecedented high. We work extremely hard, and most of us work on computers and spend our entire week staring at screens.

Working on computers can exhaust you, but the paradox is this: we stare at screens all of the time and exhaust ourselves but are unable to sleep because our brains cannot shut down because of the screens we have been staring at. There is a solution to this, however, and it lies in putting down our laptops are phones when we get home and giving our brains time to relax and unwind. Getting sleep is now more important than ever, as there are many obstacles in place.

This page will seek to tell you why getting enough sleep is important for both your physical and your mental health and how you can get some sleep.

Most of us have no routine whatsoever. You may have in the past struggled to find a way to establish a routine, but by deciding to browse this page, you will now have one. Sleep tracking devices are a way that you can know how many hours a night you are sleeping, know what time you are going to bed, and what time you are getting out of it.

Sleep tracking devices are extraordinary pieces of equipment that can be used to establish a regular routine. When you establish how many hours you roughly sleep for on average, and what sort of time you go to sleep, you will be better equipped to create a routine. As humans, we often wake up at the same time daily, notwithstanding our bedtime.

For example, if you discover that you wake up at seven in the morning every day, then you can go to bed earlier, which means you are able to make sure that you get eight hours of sleep at a minimum.

A lack of sleep, or none thereof, can be a catalyst for mental illness. If you are struggling to sleep, you will be more prone to bouts of anxiety, depression, and psychosis. Insomnia is well known for contributing to these things and can completely change your life.

Anxiety and depression are very common mental illnesses that are very treatable providing you seek help. Most people who suffer from these conditions will not seek help and think that they can deal with it themselves.

If you have been experiencing negative symptoms as a result of an inability to sleep, then you must contact a doctor. A doctor should be able to provide you with medication to both help you sleep and help to regulate your mental health.

A lack of sleep can make you weak and tired. If you do not sleep enough, you will likely spend little time exercising and will experience constant and overwhelming fatigue that renders you unable to do anything you like, whether it be sports or reading. When you do not get enough sleep, you will also begin to experience negative physical symptoms, such as aching muscles and headaches. While these two things alone are completely treatable, if they are caused by a lack of sleep, then they cannot be treated until the lack of sleep has been addressed.

Studies have conclusively shown that poor sleep correlates with a poor diet. The best way to improve your diet is to sleep more, and a great way to improve your sleep is a better diet, paradoxical, I know. By eating healthier food, you will get a better quality of sleep all around.

You must ensure that you do not eat sugary foods leading up to your bedtime, as this is a common pitfall made, and can contribute to poor quality of sleep, or no sleep.

A good diet is easily achieved, and if you start immediately, you will see a direct impact on your sleep, and in turn, as you get more rest, will begin to eat healthier and become more enthusiastic about your healthy living.

Exercising is another thing that can improve your sleep drastically. Exercise is a great way to get a better quality of rest. If you struggle to feel tired, then exercise will be able to help; by exercising a few hours before bed, you will be exhausted when your head hits the pillow and will drift off to sleep easily.

Now you know a few ways that you can improve your overall sleep and quality of life. A lack of sleep can affect your life in ways you may not have considered.

View post:
Why Getting Enough Sleep Is More Important Than Ever - Flux Magazine

Read More..

Jul 13

Royal Air Force Preparing For Long-Term Battle Against COVID-19 – Aviation Week

Britains Royal Air Force is stepping into a period of major transformation as it prepares to introduce the Boeing E-7 Wedgetail airborne early warning platform, Protector unmanned air systems and a more networked approach to operations. But it also faces challenges: The novel coronavirus is affecting the daily lives of personnel and also threatens the international order, while an upcoming wholesale review of UK foreign policy could reshape the countrys defense capabilities. Air Chief Marshal Mike Wigston sat down virtually with Aviation Weeks London Bureau Chief Tony Osborne to discuss the way ahead.

AW&ST: How has the RAF risen to the COVID-19 challenge?We are fortunate because day in, day out we do dangerous, dirty and difficult things. From a national perspective, we have had to make sure that we were contributing to the essential national effort to slow down the spread of the virus. Also essential is our Quick Reaction Alert in the UK and overseas territories, ongoing operations in the Middle East, humanitarian operations and NATO air policing. My eye is also on the future health of the forcein six months, one year, two years. Another essential consideration is depth aircraft maintenance. Having serviceable aircraft tomorrow is separate from depth maintenance. Aircraft go into depth [maintenance] for a year sometimes, but I really do need that aircraft out in a year. So for me, that is as essential as training or recruiting.

The government guidelines apply to us as much as to any organization. Different units have had to take stock and pause for days or weeks to work through the government guidelines to ensure as low as practicable risk, and then pick themselves up and get on with it. By and large, I am incredibly pleased with the way the force has responded. Im very comfortable we are doing this in a safe way but still delivering air and space power to protect the nation. I am not saying that were at 100% of our capacitythere have been areas where our throughput is slowed, or our capacity is limitedbut we are in the 60-80% sphere rather than 20-30%.

I have told the team that if anyone is sitting waiting until September for this to end, you should just forget it. This could be the situation for the next 18 months to four years. So for all of you that are at 70% of full capacity, you need to work out how you make back that final 30% because this is going to be our working environment. This is a long-term game now.

Has COVID-19 affected the exercise program and deployments?The most significant impact has been on our international exercise program because we have not been able to move large numbers of people for training exercises. What we have done is continue to meet our NATO commitments: In April, we deployed a Typhoon squadron to Lithuania for Baltic Air Policing, which sends an absolutely crystal clear message to our NATO partners and allies around the Baltic that it is a region that matters to the UK and that our collective security matters to the UK. I think doing that in a COVID environment really reinforces that message.

We have also moved some exercises onto a virtual plane. In some respects, weve probably accelerated our plans around network exercising, less so with squadrons and front-line pilots, but more for our headquarters organization.

We have done that recently with the French Air Force. We must also not lose sight of the fact that our operational commitments around the world have continuedour support helicopters are in Afghanistan and Mali. And of course, the full range of air power platforms and capabilities are at work in the Middle East.

In recent years, we have seen deployments to Japan and Korea, but more recently that attention has been focused on the Euro-Atlantic region. Are you looking again at the Far East?I can say without a shadow of a doubt that were going to be continuing that drumbeat of deployments out into the Indo-Pacific region. This year, we have observers on the Five Power Defense Arrangement exercises, like Bersama Padu and Bersama Lima. And next year, because it is the 50th anniversary of the signing of that arrangement between Malaysia, Singapore, the UK, Australia and New Zealand, we are going to deploy Voyager and Typhoon, and I know that there will be warships involved as well. While it is not yet decided, we have high ambitions for where HMS Queen Elizabeth and Carrier Strike Group 21 will go, too.

What threats/challenges will face the RAF post-COVID? How do you characterize them?I think the consensus is the pandemic has accelerated trends that we were already observing. When you think about everything, from digitalization and automation all the way through to the Great Power rivalry between China and the U.S., it holds true that COVID has accelerated things by three, five or up to 10 years. For us, that will be something of a key theme for the integrated review when that gets going again.

The other big strategic factor is, of course, economies. The global economic impact from COVID will prompt governments to reassess their spending. Also, it will mean that already-fragile states will probably become even more fragile, and regions will become more insecure. So there will be a greater role for like-minded countries like the UK in protecting global security and helping it back into prosperity.

What are your hopes for the ASTRA initiative?ASTRA is the campaign plan for building the next-generation Royal Air Force. It covers everything from big equipment programs and infrastructure to the way we look after our people and the conceptual component, all the way through to grassroots initiatives where people can identify ways to change the way they go about their business and the way they work. I am focused on the Future Combat Air System, the replacement for Typhoon, and how that will operate as a system, some elements piloted, some expendable, as well as swarming drones and loyal wingmen. There is also a significant investment program for our infrastructure and our domestic infrastructure so we can look after our people better. It matters now, and we need to get on with it now. If we were to talk about big reshaping themes, the air force must become data-driven.

We have talked for long enough about an information-enabled air force. This is the point where weve got to take that step, and that means every part of the enterprise should be network-linked. We currently have too many separate systems on too many separate networks, so there is an absolute pressing need to become that network-enabled force that we have been speaking about for a long time. We must also step properly into the synthetic environment and utilize what the world of gaming now offers for the training of not just aircrew but for all of our people, all the way [from] mission planning and mission rehearsal through to augmenting the actual live missions. The final big shift where we will look different is in space. With significant growth in threats to our national interests in space, we are already monitoring what is going on. And there is more we can do to build our situational awareness, but there is no doubt in my mind that in a few years time we will be working actively to protect our national interests in space and defend them.

Like many air forces, the RAF has had a challenge with recruitment. How is this being addressed?I would challenge your question because the one thing that weve been remarkably successful at in the last few years is recruiting. We were on track for 100% of officer recruiting and high 90% for other ranks.

Where I have always got my eye is on retention. The RAF is victim to the ebb and flow of the external employment market, and over the last 10 years it has been a pretty tough environment for us to retain the talent we need. By and large we have, but I would rather see my retention figures improve a little.

Is the air force facing a capability gap in its ISTAR fleet with the early retirement of the Sentinel radar reconnaissance platform in March 2021 and the E-3D Sentry in 2022? On Sentinel, there are challenges in upgrading the system as it is becoming increasingly obsolescent and has a level of technology that is making it difficult to keep it going. It is still operationally relevant today, but we are reluctantly sticking to that 2015 decision. There were several factors to that, and the capability gap was one of those. It is a unique capability, given the platform that it is on, but there are other ways that we can achieve the same effectsbut nothing quite matches that airframe.

On E-3D, we have a phased reduction of the fleet, drawing it down over the next couple of years as we build up the [E-7] Wedgetail. If there is a [capability] gap, it will be where we are just moving crews and technicians across. And we havent yet finalized the plan because we have not gotten the absolute detail on the Wedgetail delivery. The people who will be operating and maintaining Wedgetail are largely the same people who are operating and maintaining the Sentry, so at some point were going to have to switch off Sentry and move people across to Wedgetail, with a training element in that.

What capabilities/systems soon to be introduced are you most looking forward to getting into service?Tempest is a really important program because it is replacing Typhoon, but it is also important because it under-pins the future of the British defense and aerospace industries. The UK is world-leading: We are one of a tiny handful of nations that can still bring together all elements to build a sixth-generation combat aircraft. So when we get to that point, the decision to go ahead with building that Future Combat Air System is a national strategic decision.

From what Ive seen, the early work on some of the technology that were going to be fielding is world-beating. In concert with that will be autonomous wingmen and the swarming-drones work that we are doing. Some of the results of those swarming trials are quite remarkable and are exceeding our early expectations. We have been able to demonstrate that what was a very rudimentary early capability is not something we are going to leave on the shelf until Tempest comes along. Im going to be augmenting Typhoon and [F-35] Lightning [aircraft] with these [capabilities] this decade. And if I can, Ill have them fly off the Queen Elizabeth alongside the F-35s, too.

Read this article:
Royal Air Force Preparing For Long-Term Battle Against COVID-19 - Aviation Week

Read More..

Jul 13

Your Guide To Intuitive Eating: The 10 Principles You Need To Know About – Pulse Nigeria

If all of the options have your head spinning (same), I've got just the thing for you. This diet actually isnt a ~diet~ at allbut it can still help you with your eating goals. Its called intuitive eating, and its a movement thats gaining major followers.

On a basic level, intuitive eating is all about getting in touch with body cues (like hunger and fullness) and learning to trust your body when it comes to food, explains nutritionist Keri Gans , RD. There are no restrictions or forbidden foods; just an effort for you to eat well, feel healthier, and enjoy food more.

For many people, the traditional diet approach leads to nothing more than years and years of weight loss and weight gain and a negative relationship with food and their body image, Gans says. Intuitive eating is here to put that crap to bed.

Clearly, there's something to it. Instagram is filled with comments from people who rave about how intuitive eating has helped them stop obsessing over their weight, quit binge-eating, and end feelings of guilt around food.

Of course, theres a little more to making this whole intuitive eating thing work. Heres what you need to know about the eating approachand how to make it work for you.

As the name suggests, intuitive eating is all about following your own innate intuition.

The biggest difference between intuitive eating and dietsor lifestyle changesis the focus on internal signals and cues rather than external rules, says nutritionist and certified intuitive eating counselor Alissa Rumsey , RD, owner of Alissa Rumsey Nutrition and Wellness . Intuitive eating uses feelings of hunger, fullness, satisfaction, and body knowledge to dictate eating choices in the moment. Traditional diets, meanwhile, use external factors like nutrient counts, calories, or food groups to plan food ahead of time without room for flexibility.

While you can lose weight by following an intuitive eating approach, its not necessarily the goal. Instead, the goal with intuitive eating is to foster a healthier, happier approach to food.

Yes, it sounds suuuuper simplebut it definitely takes work to achieve. Were all born knowing how to listen to our bodys hunger and satiety signals but, as we go through life, our natural intuition is blunted on so many levels, says nutritionist Karen Ansel , RD. As children, adults are constantly feeding us snacks, whether were hungry or not; were told to finish our meals even though our bodies may be perfectly well-nourished; were rewarded with food for good behavior. At the same time, were told that hunger is an emergency, even though its a completely natural sensation, just like being tired.

Though intuitive eating offers the alluring promise of no food being off-limits, the process of reestablishing (and following) your natural cues is a tricky one.

Its long and time consuming, and sometimes you have to fail before you can succeed, Ansel says. The upside is that once you learn to eat intuitively, weight control often becomes infinitely easier, as your body naturally possesses all the tools to guide you. At this point, you can easily eat only when truly hungry and stop when satisfied. No stress.

The intuitive eating movement has been around in some form since the 1970s, but the term intuitive eating was coined in 1995 by nutritionists Evelyn Tribole and Elyse Resch, authors of Intuitive Eating: A Revolutionary Program That Works .

In their book, Tribole and Resch encourage people to reject diet culture, find satisfaction in eating, and listen to their body cues around food. They also ID three different eating personalities that help define the eating difficulties you might have:

The ultimate goal, according to Tribole and Resch, is to become an intuitive eater, someone who listens to their internal hunger cues. When theyre hungry, intuitive eaters pick something to eat without debating about it or feeling guilty.

So, how does one become an intuitive eater, exactly? To help you get there, Tribole and Resch came up with the 10 principles of intuitive eating , which all focus on creating a healthier relationship with food.

The principles of intuitive eating are guideposts that help you unlearn the dieting behaviors and diet mentality you've been taught and instead learn to tune back into your own body, Rumsey explains. While it's not always a linear experience, rejecting the diet mentality and learning to honor your bodys hunger cues are some of the foundational experiences."

Live by these principles, she says, and you'll not only find a happier relationship with food, but more positive self-care and coping behaviors, body respect, and more intuitive, joyful movement, too.

The 10 principles of intuitive eating, according to Tribole and Resch , are:

This means ditching diet books and avoiding articles that tell you how to lose weight quickly.

Learning to listen to your hunger cues is crucial, Tribole and Resch argue. Focusing on keeping your body nourished with the right foods can help prevent overeating.

This means giving yourself permission to eat what you want, when you want it.

Tribole and Resch urge people to remove good and bad thinking from eating. Have a bowl of ice cream? Don't feel guilty about it; its just food, and its part of your overall healthy diet.

Eating should be a pleasurable experience and, if you enjoy what youre eating, should help you feel satisfied and content. Identifying this satisfaction can help you learn when youve had enough of a food you enjoy.

Trust your body to lead you to the right foods and listen for the signals that youre not hungry anymore. Tribole and Resch also recommend pausing in the middle of eating to ask yourself how the food tastes, and how hungry you are at that moment.

Learn to recognize that food restriction can trigger loss of control and emotional eating. Learn to ID your emotions and find ways to deal with them that dont involve food.

Embrace your body, so you can feel better about who you are.

Be active for the sake of moving your body, instead of tracking how many calories you burn during exercise. Focusing on the energy you get from working out can help keep you motivated.

Make food choices that are good for your healthand taste greatwhile making you feel good. Know that you dont have to eat perfectly to be healthy. That one snack, meal, or day of less-healthy eating wont torpedo your goals.

If you want to rethink your relationship with food, Ansel recommends picking up the Intuitive Eating book to get the full view of what it's all about.

Its also a good idea to really immerse yourself in the concept. You have likely been absorbing years and years of diet culture messages, so surrounding yourself with alternative messaging will be helpful, says Rumsey, who recommends checking out different podcasts, books, and blogs created by registered dietitians and therapists certified in intuitive eating. These will help you weed through a lot of your long-held beliefs about food and your body to start developing a new relationship, she says.

Some of her recommendations:

Another question to consider: What do you really want to eat right now? Allow yourself to have whatever the answer is, Rumsey says. By allowing yourself to eat whatever you want, you stop the diet cycle in its tracks.

It can take time, but your mind and body will eventually learn that you have access to all foods and, with time, cravings and overeating should decrease. If youre unsatisfied, youll probably keep looking for that one thing that is going to make you feel satisfied and content, and youre more likely to overeat, Rumsey explains. When you eat what you really want, the feelings of satisfaction and pleasure you feel will help you be content.

You'll also want to start tuning in to your hunger signals, Rumsey says. Start noting when you tend to feel hungry during the dayand what you tend to do in those moments. Honoring your hungereating each time you are hungryis an important step in building back body trust, she explains.

If you're looking for extra support, a registered dietitian can help guide you through the first few months of intuitive eating. Each person is different and an intuitive eating registered dietitian can help you work through your unique challenges and questions, says Rumsey.

The bottom line : Intuitive eating is a great way to feel healthier in your body and create a happier, easier relationship with food. Experts say that it's never too late to work on intuitive eatingand that it really does work for most people.

Go here to see the original:
Your Guide To Intuitive Eating: The 10 Principles You Need To Know About - Pulse Nigeria

Read More..

Jul 13

A Food Scale And Walking 10,000 Steps A Day Helped Me Lose 80 Lbs. – Women’s Health

My name is Luz Arteaga (@luzwontgiveup), and Im 23 years old. Im from San Jose, California, and I work as a healthcare administration clerk. After a family trip made me realize how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds in under 11 months.

I have been overweight most of my life. In my early teen years I was always heavier than most of my friends. Ive always been plus size (size 16 in high school). Although I was overweight, I was still comfortable enough with my body. But when I was 19 years old, I started battling anxiety and stress. Food was always a form of comfort for me, but I soon realized that my eating habits had spiraled. I avoided my scale and jeans for months. Soon enough, I had gained nearly 100 pounds. I was really ashamed, and I felt that I was too far off track, so I accepted where I was. As much as I tried to laugh it off or ignore how miserable I really felt, I knew how far I was from the person I had been and even further from the person I wanted to be. I reached my heaviest weight of 329 pounds at 20 years old.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

My first wake up call was in 2018. Shortly after turning 21, I went on a family trip.

Struggling to sit in small seats on planes and avoiding plastic chairs in restaurants were uncomfortable things I had to be aware of. I also would get rude comments from strangers. I completely avoided cameras because the person I saw in the photos was completely unrecognizable. I got tired of being the biggest person in the room. I started my journey on July 14, 2019. It was certainly a wake up call that I needed and Im grateful for it.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

It helps me stay accountable and keep track of how much Im eating. Although my diet is low-carb, Im still able to enjoy foods I grew up with like rice, beans, tortillas, etc., only in smaller portions. I dont feel completely deprived of the food I love, so its sustainable for me.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Breakfast: 3 eggs, 3 turkey sausages

Lunch: 4-6 ounces of protein, greens, 1 carb

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Snacks: Nuts, cheese

Dinner: 4-6 ounces of protein, greens

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This first year of my journey, my main focus has been to improve my relationship with food and eating habits. But moving forward, I will make exercise a priority and set new goals for myself.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

These three changes helped me see the most noticeable results in my weight loss.

Change 1: I took things one day at a time. One of of the reasons it took me so long to start is because I knew itd take months to see change, and Id get overwhelmed. The truth is time passes so quickly! Im so happy I pushed myself to start when I did.

Change 2: I worked on staying consistent.If you consistently eat right, you will continue to see results over time. In the past if I had one cheat meal Id be so disappointed, and soon it would turn into a never-ending cycle of overeating. Being consistent doesnt mean being perfect. Every day is a new opportunity to get back on track and be committed.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

Change 3: I did my best to educate myself about weight loss.When I used to see other weight loss stories, they seemed so inspiring, yet it always felt impossible for me! Im sure many can relate and the truth is we are all capable and strong enough. Dont doubt yourself. Start with what you know and learn as much as you can along the way.

My weight loss journey is far from over and Im excited to see my transformation in the years to come. Id like to encourage other women to start their own journey. It has been the best, most liberating choice Ive made. We are all capable and worthy of becoming the best versions of ourselves!

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

Excerpt from:
A Food Scale And Walking 10,000 Steps A Day Helped Me Lose 80 Lbs. - Women's Health

Read More..

Jul 13

‘Using A Food Scale And Walking At Least 10000 Steps A Day Helped Me Lose 80 Lbs.’ – MSN Money

Courtesy After a troubling family trip, Luz Arteaga decided to lose weight by following a low-carb diet, using a food scale, and walking at least 10,000 steps a day.

My name is Luz Arteaga (@luzwontgiveup), and Im 23 years old. Im from San Jose, California, and I work as a healthcare administration clerk. After a family trip made me realize how much my weight was holding me back, I started following a low-carb diet, weighing my food with a scale, and walking at least 10,000 steps a day. I've now lost 80 pounds in under 11 months.

I have been overweight most of my life. In my early teen years I was always heavier than most of my friends. Ive always been plus size (size 16 in high school). Although I was overweight, I was still comfortable enough with my body. But when I was 19 years old, I started battling anxiety and stress. Food was always a form of comfort for me, but I soon realized that my eating habits had spiraled. I avoided my scale and jeans for months. Soon enough, I had gained nearly 100 pounds. I was really ashamed, and I felt that I was too far off track, so I accepted where I was. As much as I tried to laugh it off or ignore how miserable I really felt, I knew how far I was from the person I had been and even further from the person I wanted to be. I reached my heaviest weight of 329 pounds at 20 years old.

My first wake up call was in 2018. Shortly after turning 21, I went on a family trip.

Struggling to sit in small seats on planes and avoiding plastic chairs in restaurants were uncomfortable things I had to be aware of. I also would get rude comments from strangers. I completely avoided cameras because the person I saw in the photos was completely unrecognizable. I got tired of being the biggest person in the room. I started my journey on July 14, 2019. It was certainly a wake up call that I needed and Im grateful for it.

It helps me stay accountable and keep track of how much Im eating. Although my diet is low-carb, Im still able to enjoy foods I grew up with like rice, beans, tortillas, etc., only in smaller portions. I dont feel completely deprived of the food I love, so its sustainable for me.

Breakfast: 3 eggs, 3 turkey sausages

Lunch: 4-6 ounces of protein, greens, 1 carb

Snacks: Nuts, cheese

Dinner: 4-6 ounces of protein, greens

This first year of my journey, my main focus has been to improve my relationship with food and eating habits. But moving forward, I will make exercise a priority and set new goals for myself.

These three changes helped me see the most noticeable results in my weight loss.

Change 1: I took things one day at a time.

One of of the reasons it took me so long to start is because I knew itd take months to see change, and Id get overwhelmed. The truth is time passes so quickly! Im so happy I pushed myself to start when I did.

Change 2: I worked on staying consistent.If you consistently eat right, you will continue to see results over time. In the past if I had one cheat meal Id be so disappointed, and soon it would turn into a never-ending cycle of overeating. Being consistent doesnt mean being perfect. Every day is a new opportunity to get back on track and be committed.

Change 3: I did my best to educate myself about weight loss.When I used to see other weight loss stories, they seemed so inspiring, yet it always felt impossible for me! Im sure many can relate and the truth is we are all capable and strong enough. Dont doubt yourself. Start with what you know and learn as much as you can along the way.

My weight loss journey is far from over and Im excited to see my transformation in the years to come. Id like to encourage other women to start their own journey. It has been the best, most liberating choice Ive made. We are all capable and worthy of becoming the best versions of ourselves!

Try 200+ at home workout videos from Mens Health, Womens Health, Prevention, and more on All Out Studio free for 14 days!

Gallery: 16 Ways to Lose Weight Fast (Health)

Read the original post:
'Using A Food Scale And Walking At Least 10000 Steps A Day Helped Me Lose 80 Lbs.' - MSN Money

Read More..

Jul 13

Construction Update on the Highway 14 Road Diet | KNIA KRLS Radio – The One to Count On – KNIA / KRLS Radio

Construction Update on the Highway 14 Road Diet | KNIA KRLS Radio - The One to Count On

As construction on the Highway 14 Road diet continues the Iowa Department of Transportation would like to remind residents that the project is anticipated to be completed by early September with weather permitting. According to the Iowa DOT, asphalt milling is scheduled to begin in late July with resurfacing to begin in August and the overlay expected to be complete in mid-August. Knoxville City Manager Aaron Adams tells KNIA/KRLS News as crews begin the overlay part of the project, more crews will be working on Weiler Drive to get it ready to add a left turn lane.

Currently curb and gutter and intake repair is being finished on the project, and crews have begun work on pedestrian ramps and traffic signals. Storm sewer work has started south of Weiler Drive and will be followed with dirt work for the turn lanes. No construction will be performed during the scheduled race events on August 6th through the 8th and August 13th through the 15th.

1224690674

Mozilla/5.0 (Macintosh; Intel Mac OS X 10_12_6) AppleWebKit/537.36 (KHTML, like Gecko) Chrome/83.0.4103.97 Safari/537.36

f72f0e7abb20a796c2bf35aa8ebad5212687c603

1

Read the original here:
Construction Update on the Highway 14 Road Diet | KNIA KRLS Radio - The One to Count On - KNIA / KRLS Radio

Read More..

Jul 13

Become your healthiest self with this highly rated workout and diet app – The Kingston Whig-Standard

BetterMe is specially tailored to your own individual lifestyle and fitness goals.BetterMe

This article was created by StackCommerce. While Postmedia may collect a commission on sales through the links on this page, we are not being paid by the brands mentioned.

You may not be feeling like the healthiest, happiest version of yourself these days. Thats ok. We dont blame you. Why work out and eat healthily when beaches are closed and you cant see your friends? Or so you thought. Many of us have fallen off the wagon with our fitness routines, but there is a solution out there that is long-lasting and easy. Sometimes you just need an extra pushsomeone or somethingto look out for you and keep you on track to reach your goals.

Enter BetterMe, a highly rated app that empowers you to maintain a healthy lifestyle and meet your wellness goals. Aside from the Canadian Academy of Sport and Exercise Medicinerecommendation urging physical activity during quarantine to de-escalate potential chronic diseases from not being active, the ultimate question about your health remains: if not now, then when? Theres never been a better time (we see you sitting on the couch) to take charge and meet your best self.

BetterMe is rated 4.5/5 stars on the App Store because it is specially tailored to your own individual lifestyle and fitness goals. First, you answer a short questionnaire to customize your program. You then get lifetime access to a bespoke experience, fit with workout and meal plans that reflect your preferences. Sounds pretty good, huh?

Unlike other wellness apps, BetterMe has every feature you could possibly want from a fitness app: you can track your water intake, receive advice from seasoned personal trainers, take part in weight loss challenges, and count your steps. Plus, with the specs of daily articles, tips, tricks, and FAQ answers on the app, you have the resources to stay on track along the way.

The best, most healthy version of yourself is on the way in no time. You can get access to the BetterMe Home Workout & Diet: Lifetime Subscription today for only $39.99 USD. Or, get a one-year subscription for $19.99 USD or a three-year subscription for $29.99 USD.

Read more:
Become your healthiest self with this highly rated workout and diet app - The Kingston Whig-Standard

Read More..

Contact Us Today


Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)
Select Your US State
Program Choice
Confirm over 30 years old Yes
Confirm that you resident in USA Yes
This is a Serious Inquiry Yes
Message:
captcha


Page 21234..1020..»