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This Is Everything Tamra Judge Eats in a Day – Bravo

Posted: October 20, 2019 at 5:46 am

Digital Original

Tamra Judge: What I Eat in a Day

We've seen Tamra Judge knock back her fair share of tequila this season on The Real Housewives of Orange County but that's when she's eating out. When she's at home, Tamra told BravoTV.com in the video above that she only drinks water... andthe rest of her daily diet is just as virtuous.

After starting off her day with (you guessed it) water, Tamra moves onto coffee and a breakfast of berry-topped oatmeal. Unlike her pal Shannon Storms Beador, who confided that she snacks all day, Tamra's not one for eating between meals. If she does, though, she'll have a handful of raw nuts.

For lunch, it's onto a salad topped with lean protein such as chicken. There's more protein at dinner, as well as a vegetable and a complex carb. Then, after a dose of her VENA CBD, Tamra's "out like a light" at 9 p.m. After all, she wakes up early every morning to hit the gym!

Watch the video above to hear more about the Housewife's daily diet.

The Feast is Bravos digital destination serving culinary inspiration and essential food news. Like us on Facebook and visit daily for diet and wellness trends, kitchen hacks and tools and the buzziest celebrity, chef, and restaurant happenings you need to know about right now.

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This Is Everything Tamra Judge Eats in a Day - Bravo

What does it really mean to add variety to your diet? – KitchenerToday.com

Posted: October 20, 2019 at 5:46 am

This article, written byAnnalijn I. Conklin, University of British Columbia and Hadis Mozaffari, University of British Columbia, originally appeared on The Conversation and has been republished here with permission:

Since the late 1970s, a diversified diet has been considered an essential component of healthy eating. Ensuring a good balance of nutrients is crucial for people to stay healthy. Dietary diversity is also a key indicator of diet quality as well as nutritional adequacy.

But what does a varied diet consist of, and what is its relationship to risk of diseases?

Nutritional epidemiology a field of medical research that studies the relationship between nutrition and health in populations is moving from nutrient-based to diet-based approaches to understand relationships between food, nutrients and health. This is because recent evidence shows that overall patterns of usual and long-term dietary intakes are better at predicting disease risk.

Variety leads to health

Currently, there is no standardized methodology for assessing the variety or diversity of a diet and so it is very difficult to compare studies of the health impacts of dietary diversity. Despite this issue, there is a shared understanding across most studies that a diverse diet is one that consists of five to six core food groups, and improves survival and reduces disease when compared to diets comprising only three core food groups.

Our preliminary review of the published literature has revealed a growing body of evidence that supports the notion that greater dietary diversity (at least five to six food groups) is associated with reduced risk of depression, type 2 diabetes, asthma, food allergies, metabolic syndrome, osteoporosis and even mortality.

Dietary diversity, particularly vegetable and fruit diversity, has been also associated with reduced risk of several cancers including oral and pharyngeal, laryngeal, lung and bladder cancers. In addition, key risk factors for chronic conditions related to metabolism and circulation also appear to be better in healthy and unhealthy people who have more diverse diets. The most consistent improvements are seen with decreased hypertension and serum triglyceride level.

Dietary diversity risks

By contrast, greater controversy exists over the association between dietary diversity and the risk of obesity or colorectal cancer. Eating a wider variety of foods may result in consuming more calories which may, in turn, cause obesity. And there are some studies showing a positive association between greater dietary diversity and higher weight. However, most of the studies provided a negative link between diversity and risk of obesity, while others report no association.

This seeming inconsistency in the literature might highlight the importance of variety within specific food groups. For instance, a study on 452,269 participants from 10 European countries showed that people eating the widest variety of fruits and vegetables had decreased average body mass index, despite increasing energy intake. Greater variety within specific food groups may also explain conflicting results for colorectal cancer.

Eating a large variety of fruits was associated with higher risk of rectal cancer after 13 years of follow-up in one study, but was not related to colorectal cancer in another case-control study conducted in Northern Italy. In fact, that study also showed that eating a greater variety of fruits and vegetables reduced the risk of colorectal cancer.

It is noteworthy that the most consistent decrease in disease risk was observed when people increase the diversity of the vegetables they consume. But variety within other food groups, such as grains, was either not associated with health outcomes or was adversely associated with health outcomes, as was the case with greater variety of meat intakes.

Supporting healthy eating

Canada has a new food guide that serves as a practical tool for public nutrition education and part of a national policy for dietary improvement. The Canada Food guide has spurred conversations on what it means to eat healthily in Canada, with politicians also wading in.

We want to raise two specific issues about the new Food Guide that deserve more research and policy attention. First, the new Canadian Food Guide is now limited to only three main food groups, and this is a reduction from the four food groups in the previous Food Guide and from the five or six groups in Canadas dietary guidelines from the 1940s. The message this gives to Canadians is that a healthy diet only needs three different food groups, despite the fact that the science tells us otherwise.

The evidence we reviewed showed that health outcomes and survival are improved when a persons regular diet includes at least five to six major food groups (e.g. fruits, vegetables, dairy, grains and proteins).

Second, there is even less dietary guidance on the meaning of variety for Canadians. Previously, Canadians were given at least two specific recommendations to ensure adequate intake of vitamin A and folate by consuming one dark green vegetable, and one orange vegetable or orange fruit.

The Australian Guide to Heathy Eating provides some definition of what it means to have a diversified diet: consumers are told to eat different types and colours of vegetables, as well as legumes/beans. The American dietary guidelines specifically recommend that consumers choose a variety of vegetables from all of the subgroups: dark green, red and orange, legumes (beans and peas), starchy and other. Both these dietary guidelines give their citizens and even researchers clearer direction on what it means to have a varied diet as part of healthy eating.

There is a need for more policy and research attention to dietary diversity. This should include more specific advice that reflects the evidence on different health effects of choosing a variety of foods within each of the vegetable, protein, dairy, fruit and grain foods groups. Clearly defining the meaning and measurement, especially for use in national dietary guidelines, is crucial to the dialogue surrounding healthy eating in Canada.

Annalijn I. Conklin, Assistant Professor (UBC) & Scientist (CHEOS), University of British Columbia and Hadis Mozaffari, PhD student in Nutritional Epidemiology, University of British Columbia

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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What does it really mean to add variety to your diet? - KitchenerToday.com

Type 2 diabetes: Best food item to add to your breakfast to lower blood sugar – Express

Posted: October 20, 2019 at 5:46 am

Type 2 diabetes means a persons pancreas cannot produce enough insulin to regulate blood sugar levels.Over time, unchecked blood sugar levels pose serious health risks, such as heart disease. Fortunately, certain dietary decisions can help to control blood sugar levels. Evidence singles out a particular fruit and its health benefits for type 2 diabetics.

Adding avocado to your breakfast could help stabilise blood sugar levels throughout the day.

Avocados have grown in popularity over the years as they are packed with vitamins, nutrients, and heart-healthy fats. While they are high in fat, its the good kind of fat that benefits people with type 2 diabetes.

For those suffering with the condition, adding an avocado to their diet may help them to lose weight, lower cholesterol and increase insulin sensitivity.

In a study published in the Nutrition Journal, it was shown that avocados are beneficial for type 2 diabetics as they are low in carbohydrates, which means they will not affect blood sugar levels.

In the study it was noted that avocados do not significantly impact blood sugar levels.

The healthy fats found in avocados helps a person feel fuller for longer which aids in weight loss and helps with type 2 diabetes.

In a study with the US National Library of Medicine National Institutes of Health, diet plans were analysed.

The researchers found that a weight loss diet high in monounsaturated fats improves insulin sensitive in a way not seen in a comparable high-carb diet.

A healthy diet is critical for type 2 diabetics and, in general, following a diet plan of foods that help control blood sugar levels is crucial.

Avocados help control the blood sugar levels throughout the day and lowers blood pressure and cholesterol.

According to the United States Department of Agriculture, one cup of avocado cubes weighing 150 grams contains 12.79g of carbohydrates, less than 1g of sugar, 10.1g of fibre, 22g of fat and only 240 calories.

With so few carbohydrates, a high fibre content and healthy fat, those with type 2 diabetes can enjoy an avocados in moderation without the stress and worry of raising their blood sugar levels.

Pairing an avocado with other foods may help rescue blood sugar spikes, too.

The fat and fibre content takes longer to digest and slows the absorption of other carbohydrates at the same time.

Avocados can be added to scrambled eggs, on toast or whipped up as a delicious guacamole.

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Type 2 diabetes: Best food item to add to your breakfast to lower blood sugar - Express

Netflix’s The Game Changers: Athletes stunned as vegan diet boosts erections – Metro.co.uk

Posted: October 20, 2019 at 5:46 am

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Three athletes have been put to the test as they had their erections measured after switching to eating plant-based meals, in Netflixs The Game Changers.

Originally released in June and now airing on the streaming platform, the film boasts big names as executive producers, including Arnold Schwarzenegger, Jackie Chan and Lewis Hamilton, and talks about the misconceptions around eating meat to support physical prowess in sport.

James Wilks, who teaches fighting tactics to members of the defense forces, narrated the shebang, as the documentary looked at every facet of how our bodies are affected by plant-based diets.

While Piers Morgan might have come up against James and vegan bodybuilder Patrik Baboumian recently, fans have been praising the honest look at what meat-eating does to our bodies, without showing grim images of slaughterhouses.

The coverage showed the change plant-based diets had on the quality of athletes blood and the endurance they had on the field or in the gym. But it was one particular scene which tested the erections of athletes that took things to a whole other level.

Dr Aaron Spitz, lead delegate of the American Urological Association conducted the study, as he said: When I think of a manly man, I think of someone who has strength, endurance, sexual prowess and fertility.

In fact, what the scientific studies are showing, is that the more meat men eat, the more quickly they lose theirmanly manhood.

Three collegiate athletes were measured during the night, donning a pair of rings that went on the base of the penis and the other went on the tip, tracking the strength, longevity and number of erections over two nights.

Fed a burrito either made up of beef, chicken or pork on the first night, the men were measured, before then eating a plant-based burrito with vegan versions of the meat for the second night.

The resultswellthe results had them giggling.

Mason read his results first, with a graph showing the bigger the circumference of the circle score, the harder his erection. When comparing the two nights, he had nearly a 9% increase in the strength of his member after eating plant-based.

Then, when it came to how many minutes a night he was having erections, were talking a 303% increase.

That was nothing on Blake, the second athlete, who saw a 477% difference in how many minutes he had an erection on a plant based diet.

The other Blake (yes, two Blakes) had a 13% change in the hardness off his erection. When it came to how many minutes, he had a 312% increase.

Thats, like, an hour! second Blake giggled, as the rest of the panel descended into laughs about their improved erections after ditching meat for just a night.

Viewers had a laugh along with them, as one took to Twitter to speak about that scene in particular.

The scene in #TheGameChangers, showing how those athletes had bigger/longer lasting erections from just one plant based meal killed me they wrote.

If only people with penises would realise how good a plant based diet is for you

Arnold Schwarzenegger also weighed in on switching to a vegetarian diet, explaining in his early days of bodybuilding he was a big meat eater.

I ate a lot of meat, I ate my 10-15 eggs a day and you know had my 250g of protein a day because I weighed 250 pounds, the Terminator star explained.

But as I got older and read up on it I recognised the fact you really dont have to get your protein from meat or animals. So we started going more in the direction of a vegetarian diet.

Speaking about using the right spices in his veggie diet, Arnie added: Now I love it much more than the meat.

The cholesterol went downit was the lowest its been in my entire life, at almost 69.

He continued about the marketing of meat: There is no one that can relate to it better than I do, Ive been involved in that world, Steak is for man. They show these commercial, burgers, George Foreman with the grill

This is great, great marketing for the meat industry. Selling that idea that real man eat meat. But you got to understand thats marketing, thats not based on reality.

He noted its not easy to give up meat gold turkey (pun intended), and he wasnt imploring everyone to go vegan now or elselike a lot of vegans do.

If you go to people and say, you must stop eating meat, theyll say f*ck you, who the f*ck are you to tell me how to eat.

But if you explain it, say, Hey, why dont you try once a week, chill with the meat.

The Game Changers is on Netflix now.

If you've got a story, video or pictures get in touch with the Metro.co.uk Entertainment team by emailing us celebtips@metro.co.uk, calling 020 3615 2145 or by visiting our Submit Stuff page - we'd love to hear from you.

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Netflix's The Game Changers: Athletes stunned as vegan diet boosts erections - Metro.co.uk

After All-Woman Spacewalk, NASA Says A Woman Could Be The First Person On Mars – Yahoo Lifestyle

Posted: October 20, 2019 at 5:44 am

This week, astronauts Christina Koch and Jessica Meir completed the first ever all-woman spacewalk, and it is looking like the future is indeed female. However, NASA isnt stopping there. There now is a full speed ahead attempt to further uplift women astronauts.

After the first all-woman spacewalk, NASA reported that while theyre focused on landing on the moon and thus one woman will soon become the first woman to land on the moon the first person to land on Mars might also be a woman. NASA administrator Jim Bridenstine revealed the possibility in a press conference for the all-woman spacewalk.

We could very well see the first person on Mars be a woman. I think that could very well be a milestone, said Bridenstine, via Space.com.

At that same press conference, President Donald Trump praised the women for their efforts, NPR reports.

What you do is incredible. Its so youre very brave people. I dont think I want to do it, I must tell you that. But you are amazing people. said Trump. This is truly historic.

Trump then went on to say that while the moon is the next target, it will function more as a pit stop than a final destination. A Mars landing is the final goal.

Were stopping at the moon. The moon is actually a launching pad. Thats why were stopping at the moon. I said, Hey, weve done the moon. Thats not so exciting. So well be doing the moon. But well really be doing Mars, Trump elaborated.

Meanwhile, many other politicians noted the historic achievement on Twitter, including Sen. Kamala Harris and House Speaker Nancy Pelosi.

For the first time in our nations history, an all-female crew walked in space today. Its more than historicits a reminder that for women, even the sky doesnt have to be the limit, wrote Harris.

@NASA has captured the imaginations of the world for generations. Congratulations to@Astro_Christina & @Astro_Jessica for leaving their mark on history with todays #AllWomanSpacewalk. You are an inspiration to women & girls across America, noted Pelosi.

As for the astronauts themselves, Koch and Meir were all business, sharing their excitement on Instagram to get their job of battery repairs done efficiently.

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After All-Woman Spacewalk, NASA Says A Woman Could Be The First Person On Mars - Yahoo Lifestyle

Here’s the gadget Jessica Simpson used to achieve her remarkable 100-lbs weight loss – AOL

Posted: October 20, 2019 at 5:43 am

Jessica Simpson's incredible journey to weight loss has been an inspiration around the world.

The mom of three, who lost 100 lbs. in just 6 months, worked incredibly hard for her results with the help of her trainer HarleyPasternak. Aside from followingPasternak'sThe Body Reset Diet, a majority of Simpson's transformation has been attributed to the simplicity of walking and tracking her steps.

"The goal was to get her eventually to 12,000 steps a day, which she did and to get her eating well," Simpson's longtime trainer revealed exclusively to AOL."Not long after she gave birth, withclearance,we got her walking a little bit and had her on a step limit. As she felt better and the medical clearance allowed her, she added more and more steps."

SEE ALSO:How to achieve Jessica Simpson's remarkable 100-pound weight loss

"She walked the steps. She made the steps social with the family. She would go out with her husband and her kids and walk around the neighborhood and really looked at this as not a sprint but a marathon."

So what's the easiest way to keep track of your progress? "Right now, we're using the Fitbit Versa 2 which is the newest one,"Pasternak said."It's pretty great because sometimes I swim and it's waterproof. I can also stream music through it. I can link mine to my clients so we have this friendly competition to see how many steps we've done to each other -- so I can see how much or how little they've moved that week."

Fitbit Versa 2 Smartwatch, $199.95

"[Jessica's]incredible. Always so respectful and positive and we worked with her back in the day to help her get ready for films and then after each child birth to get her pre-baby body back. This third one we had a little more work cut out for us than the other ones, but she had such an incredibly positive attitude."

"We also focussed on the behavior outside of the gym more than anything. Every night before she goes to bed, she sent me an email with how many steps a day followed by did she sleep well followed by what did she eat that day. And then gradually we added some resistance workout in a few days a week."

"There's 168hours in the week and even if you're working out fourdays a week for 45 minutes, there's still 165 hours that you're not working out. That's the most important time and that's why it was really all Jessica.Everything she did she can continue to do for a long time,"Pasternak added.

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Jessica Simpson in 2019

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NEW YORK, NY - SEPTEMBER 25: Jessica Simpson arrives at a hotel in SoHo on September 25, 2019 in New York City. (Photo by Raymond Hall/GC Images)

NEW YORK, NY - SEPTEMBER 25: Jessica Simpson arrives at a hotel in SoHo on September 25, 2019 in New York City. (Photo by Raymond Hall/GC Images)

NEW YORK, NY - SEPTEMBER 25: Jessica Simpson arrives at a hotel in SoHo on September 25, 2019 in New York City. (Photo by Raymond Hall/GC Images)

NEW YORK, NEW YORK - SEPTEMBER 25: Jessica Simpson arrives at Macys for a fashion meeting on September 25, 2019 in New York City. (Photo by Gotham/GC Images)

NEW YORK, NEW YORK - SEPTEMBER 25: Jessica Simpson arrives at Macys for a fashion meeting on September 25, 2019 in New York City. (Photo by Gotham/GC Images)

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These Are the Absolute Best Foods for Weight Loss, According to Dietitians – Prevention.com

Posted: October 20, 2019 at 5:43 am

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People often think you have to subsist off celery and water to lose weight, but thats not true. Of course, you want to fill your plate with green veggies, but there are lots of other foods out there that can be beneficial for your waistline. Here, top dietitians and doctors share their favorite foods to help you shed pounds.

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1Apples

When you have a craving for something sweet, reach for an apple. One large apple has 5 grams of fiber and 14% of your daily vitamin Cimportant for your immunity and for keeping weight off, writes Mehmet Oz, M.D., in his book Food Can Fix It. To start your day right, try this quick and easy Apple-Cinnamon Yogurt recipe.

2Artichokes & Asparagus

Both of these veggies contain plenty of fiber and prebiotics (which fuel the good bacteria in your gut to help your digestive system function efficiently). This recipe for Artichokes with Lemony Dressing makes for a great appetizer or side dish.

3Avocados

This creamy fruit is a great way to get that healthy fat, a component thats key to incorporate at meals, to add flavor and texture to dishes, says Carolyn Williams, Ph.D., R.D., author of Meals That Heal. Perhaps even more importantly though, is that fact that they leave you feeling content and satisfied which is what will enable you to stay on track with weight loss efforts. When youre in a pinch, use this hack to ripen your avocado in less than a day.

4Bananas

Bananas are a great source of fiber, vitamins and minerals including potassium and vitamin C, says Sophie Matthews, specialist dietitian at The Hospital Group. They also have a low glycemic index which can help to prevent peaks in blood sugar levels. If you need even more motivation to add bananas to your menu, check out all these other health benefits they carry.

5Barley

Most people only know barley as something to throw into soup, but its fantastic as a base for grain bowls and breakfast bowls, says Frances Largeman-Roth, R.D.N., author of Eating in Color and creator of the FLR VIP Program. Barley is highest in fiber of all the whole grains. One type of fiber it contains, beta-glucan, helps reduce LDL (bad) cholesterol, stabilize blood sugar, and boost the immune system. Barley is also rich in resistant starch, a type of carbohydrate that acts like fiber, helping you feel full longer, which can boost weight loss. Bored of your usual work lunch? Try this Spinach and Barley Salad.

6Bell Peppers

No matter what color bell pepper you choose, youll be loading up on vitamins, minerals, and fiber, but very few calories. Theyre also versatilesaut them, turn them into a soup, stuff them, roast them, or eat them raw.

7Berries

Berries like blueberries, strawberries, and raspberries are packed with fiber which helps to slow the digestive process, says Williams. The result is that you feel fuller longer, and your blood sugar is kept in check, which can be key for keeping tabs on appetite and cravings. All berries are also packed with antioxidants and phytochemicals that reduce the risk of inflammation leading to obesity and metabolic syndrome.

8Biltong

Biltong is a dried, cured meat served as strips. The Kalahari version in particular is a simple snack that packs in 32 grams of protein and 160 calories, making it an excellent addition to a weight loss diet, says Josh Axe, D.C., D.N.M., C.N.S., clinical nutritionist and author of several books including Eat Dirt. Protein works to lower levels of ghrelin, the hormone responsible for stimulating hunger, to help curb cravings and increase weight loss.

9Broccoli & Brussels Sprouts

Crunchy, cruciferous vegetables like these are loaded with fiber so they help fill you up without adding a lot of extra calories, says Autumn Calabrese, Beachbody and celebrity fitness trainer. This Roasted Broccoli with Orange is the pop of flavor your dinner table has been waiting for.

10Cabbage

Cabbage might seem like a boring pick, but there are so many things you can do with it while still getting all the health perks (like more fiber!). Braise, saut, add it to salads, or use it as a wrap for other foods.

11Carrots

If you havent realized yet that fiber is great for losing weight, heres another reminder! Carrots are low in calories and high in fiber. Plus, the baby ones make it super easy to snack on, without the mess of peeling and chopping.

12Cauliflower

You see it everywhere nowfrom frozen pizzas to macaroni and cheese. While heavily processed versions of the vegetable arent always healthy, cauliflower itself is a very smart choice for weight loss. Try making your own cauliflower rice in a food processor or buying packaged cauliflower rice that doesnt have a bunch of ingredients added in. Or, to enjoy the veggie in its original form, make this Spicy Charred Cauliflower recipe.

13Cayenne Pepper

In addition to adding a kick of flavor to your favorite foods, cayenne pepper may also help increase weight loss as well, says Dr. Axe. This is thanks to the presence of a compound called capsaicin, which helps enhance feelings of fullness, reduce cravings and speed up your metabolism. You can add it to smoothies, mix it in soups, or use it to boost the flavor profile of vegetables like those in this Spiced Grilled Eggplant with Fresh Tomato Salad.

14Celery

It may have a reputation for being the boring sidekick for buffalo wings, but its one of the best snacks you can chomp on when youre trying to lose weight. Its got a ton of fiber to fill you up and its perfectly paired with a few nuts or a little Greek yogurt.

15Chia Seeds

These tiny seeds are loaded with fiber and healthy alpha linolenic acid (ALA) fatty acids, a type of plant-based omega-3, says Largeman-Roth. Chia seeds can also absorb up to ten times their weight in water, which not only helps you feel full, but can keep you hydrated, the reason why chia is so popular with athletes. I like fueling up before morning runs with Health Warriors Chia Bar in mango. Its delicious and the perfect size (100 calories, 4 grams of fiber, 3 grams of protein, and just 3 grams of sugar) when you dont have time for a full meal.

16Citrus

Oranges, grapefruits, and the like are jam-packed with antioxidants and fiber (just dont cut out the fibrous membrane!). While antioxidants wont necessarily cause you to shed pounds, they protect your cells from damage, reduce inflammation, and more. A clementine or orange is also a smart alternative to candy or other sugar-laden treats when a sweet craving hits.

17Cottage Cheese

Its not your moms diet foodand its benefits go well beyond weight loss. Cottage cheese contains essential nutrients including B vitamins and calcium and is high in protein, says Matthews. Try cottage cheese on rice cakes for a low-fat lunch option and add your own herbs and spices to tantalize your taste buds.

18Cucumbers

Cucumbers are mostly made of water so they fill you up without loading you up with fat and calories. It might help to slice one up in the morning and nibble on pieces throughout the day when you get the urge to snack. For even more ideas, check out these tasty cucumber recipes.

19Edamame

Soybeans are an excellent source of plant-based protein as well as fiber. If you buy them in the shell, it prevents you from eating them too fast or overeating. Some grocery stores (like Trader Joes) sell them frozen and pre-blanched so all you have to do is grab a handful and pop them in the microwave for a little bit or wait for them to thaw. To kick things up a notch, prep this easy Sesame Edamame with Scallions recipe.

20Eggs

Eggs are not only a great source of high biological value proteinabout 7 grams per eggbut also extremely versatile and better yet portable, which is great when you are confronted by that midafternoon-tooearlyfordinnerbutstarving type of hunger, says Katarina Burton, M.S., R.D., bariatric dietitian at The Hospital Group. One of my favorite midweek, quick dinner solutions is a spinach and feta omelet.

22Flounder

There are less than 100 calories in a 4-ounce serving of flounder and 14 grams of protein, making it a great weight loss food. If youve never cooked it before, try this Flounder with Lemon and Broccoli recipe.

23Grass-Fed Beef

You dont want your diet to solely consist of red meat, but grass-fed beef is the smartest option. Beef from grass-fed animals is a great source of conjugated linoleic acid (CLA), says Dr. Gittleman. CLA has been shown to substantially reduce the amount of fat in the body and to moderately increase the amount of lean tissue.

24Green Tea

Green tea is a great source of antioxidants that have been linked to weight loss, says Dr. Axe. Epigallocatechin gallate (EGCG) and caffeine, in particular, are two compounds that help boost that activity of fat-burning hormones and amp up metabolism to support weight loss. However, unlike coffee or other caffeinated beverages, green tea also contains L-theanine, a type of amino acid that has a calming effect that can help balance out the effects of caffeine and prevent adverse side effects. But you dont have to drink it hot! Green tea can be used in all sorts of recipes like these.

25Hemp Seeds

These nutty-tasting seeds or hearts from the hemp plant get props for their high protein content and omega-3s, writes Dr. Oz. Protein and omega-3 fatty acids are superstar ingredients when youre trying to lose weight. Try blending hemp seeds into a smoothie or dip.

26High-Protein Yogurt

Recently there has been an explosion of high-protein yogurts on the market, says Burton. They often contain as much as 16 to 20 grams of protein, which makes them deliciously creamy and indulgent even when they are low in fat. They also come in amazing flavors such as sour cherry or peach. Protein-rich foods digest slower than carbohydrate rich foods, which ultimately prolongs satiety, thus delaying that primal drive for food.

27Kale

Kale is a cruciferous vegetable thats brimming with vitamins, minerals and antioxidants, says Dr. Axe. Its also a great source of fiber, with 2 grams in each cup. Fiber moves slowly through the intestinal tract undigested, keeping you feeling fuller for longer while also promoting regularity and digestive health.

28Kelp

Dont let the thought of eating seaweed turn you off. Kelp is rich in minerals like calcium and iodine and it makes for a really low-carb and low-calorie pasta alternative. If youre not sure where to start, Sea Tangle Kelp Noodles are easy to buy online and you can toss them in a stir-fry.

29Kombucha

Kombucha is a fizzy and flavorful fermented tea that is high in probiotics, which are a type of beneficial bacteria that can improve the health of your gut microbiome, says Dr. Axe. Not only is gut health linked to immune function, inflammation and chronic disease, but some research suggests that it could also play a role in weight control as well. If you get sick of drinking it, try one of these kombucha recipes.

30Lean Meat

Skinless chicken or turkey and pork tenderloin are the best picks. Protein helps promote the growth and repair of body tissues and is also super satiating, says Kerri Major, R.D., certified personal trainer and author of the forthcoming The Dietitian Kitchen. Including a lean source of protein with a meal can help to minimize feelings of hunger and decrease overall energy intake.

31Legumes

Were talking about lentils, chickpeas, and all sorts of beans. Legumes are rich in many vitamins like our B vitamins, as well as fiber and protein, says Calabrese. Studies have also shown that eating beans and legumes regularly may help aid healthy weight management or weight loss.

33Mushrooms

Mushrooms surely hit the mark when it comes to that satisfying umami flavor, but theyre also good for your waistline. In fact, one study found that people who ate a breakfast that contained mushrooms felt fuller for longer than those who had meat with their breakfast. Thats great news if youre trying to go more plant-forward with your weight loss efforts.

34Nuts

To avoid feeling weak or hungry, try snacking on dry-roasted almonds or walnuts. A one-ounce serving of walnuts, almonds, or other nut gives you satiety for hours thanks to the combination of protein, fiber, and healthy fats, says Williams. In fact, a 2019 study suggested that individuals who eat a small serving of nuts are more likely to have lower body weights and less likely to gain weight.

35Oats

Oats are a complex carbohydrate and they provide the body with a source of B vitamins, helping the body to use the energy within them, says Matthews. They also contain beta glucan which can help to lower cholesterol. The fiber within can make you feel fuller for longer so this can help to prevent the midmorning snacking. Try making overnight oats with a low-fat yogurt for a delicious and satisfying meal.

37Pears

Research shows that pears are rich in antioxidants andyou guessed itfiber. While they do contain sugar, its naturally occurring, and the other benefits outweigh its presence. Its healthiest while eaten raw or grilled, but you can use it to give a little sweet flavor to practically any dish.

38Popcorn

Popcorn is very low in calories yet high in fiber, making it one of the best weight loss-friendly snacks available, says Dr. Axe. Instead of opting for microwave bags laden with chemicals and unhealthy additives, try making your own at home. Air-popped popcorn is easy to make and can be seasoned with ingredients like garlic powder, cayenne pepper or nutritional yeast to bump up the health benefits. For a little more guidance, try this Garlic Chili Popcorn recipe.

39Pumpkin Seeds

These tasty green seeds should be part of your healthy routine year-round, says Largeman-Roth. A cup of shelled pumpkin seeds contains 180 calories, 9 grams of filling plant protein, 3 grams of fiber, and 14 grams of satisfying fat. The fat in pumpkin seeds is primarily monounsaturated (MUFA) and polyunsaturated fats (PUFA). Research has shown that replacing saturated and trans fat in the diet with unsaturated fat, especially PUFA, helps prevent weight gain as we age. Here are five easy ways to roast pumpkin seeds.

40Pumpkin Puree

This may be a surprising pick, but if you buy 100% pumpkin puree (as opposed to pumpkin pie filling), it can be a low-calorie substitute for butter or cream in some recipes. You can also mix it into Greek yogurt for a nice change of flavor.

41Sauerkraut

Fermented foods like sauerkraut, kefir or pickled vegetables can greatly improve your gut microbiome, says Calabrese. A healthy gut makes digestion and absorption of food better which can help in weight loss. And you dont have to eat sauerkraut plaintry this Sauerkraut Salad recipe.

42Shirataki Noodles

These Asian noodles have only 22 calories and almost 5 grams of fiber per cup, making them substantially healthier than regular pasta. They also dont require much prepdrain and rinse for cold recipes or pan-fry for hot ones. If youve never made them before, try this Shirataki Noodles al Pesto recipe.

43Shrimp

Shrimp is another type of seafood thats low in calories and high in protein, with less than 100 calories and 22 grams of protein in a 4-ounce serving. And it doesnt have to be saved for special occasionstry this Shrimp, Avocado, and Egg Chopped salad for lunch next week.

44Spaghetti Squash

The inner flesh of spaghetti squash is stringy and resembles long noodles. Sub it in your favorite pasta dishes for a lower-calorie meal, or try one of these recipes.

45Spinach

Eat green and become lean! says Dr. Gundry. Greens fill you up, are loaded with prebiotic fiber that feed skinny bacteria and are quick and easy to prepareeither eaten raw in salads or stir-fried. For inspiration on how to add more spinach to your diet, check out these recipes.

46Sweet Potatoes

Sweet potatoes are a great source of fiber and an array of vitamins and minerals including vitamin C, iron, and B vitamins, says Matthews. They also contain beta carotene, which gives it the bright orange hue. Unlike the white potato, an 80-gram portion of sweet potato counts towards one of your daily vegetable servings.

47Water

If you replace all of your beverages with water, youll immediately cut calories. Not only that, youll ensure that your body is optimally hydrated without unnecessary added chemicals and sugars. Plus, drinking a glass of water before a meal may fill you up a little so you eat less but still feel satiated. You may be motivated to drink more if you have one of these great water bottles handy.

48Whole Grains

Brown rice, quinoa, and 100% whole grain breads and pastas are just a few options that fall into this category. Complex carbohydrates provide slow-releasing energy to help keep you going, says Major. They also contain fiber, which promotes good gut health and helps to keep you feeling fuller for longer.

49Wild-Caught Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are a heart-healthy form of fat that can boost your metabolism to increase the number of calories that your body burns throughout the day, says Dr. Axe. Besides supplying a hearty dose of omega-3 fatty acids, salmon is also loaded with other important nutrients that play a central role in weight loss, such as protein. For ideas on how to make delicious salmon at home, check out these recipes.

50Zucchini

Courgettes (zucchini) are a versatile vegetable and can be used in many ways, says Matthews. They contain few calories (17 calories per 100 grams) and also important nutrients including potassium, vitamin C, and fiber. Try spiralizing it for a tasty alternative to spaghetti pasta. We made things a little bit easier for you by gathering up 25 awesome zucchini recipes.

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These Are the Absolute Best Foods for Weight Loss, According to Dietitians - Prevention.com

Weight-loss surgery tied to lower risk of birth defects – Reuters

Posted: October 20, 2019 at 5:43 am

(Reuters Health) - Women with severe obesity who have gastric bypass surgery to lose weight before becoming pregnant may be less likely to have babies with birth defects than similar women who dont have weight-loss surgery, a new study suggests.

As reported in JAMA, researchers examined data on more than 33,000 women with a history of severe obesity who gave birth, including 2,921 who had gastric bypass surgery and lost weight before conception. Overall, 3.4% of women who had surgery had babies with major birth defects, compared with 4.9% of women who didnt have weight-loss operations.

Changes in weight and blood sugar may explain these results, said lead study author Martin Neovius, from the Karolinska Institute in Stockholm.

Both obesity and poorly controlled blood sugar are associated with increased risk of birth defects in a dose-dependent manner, Neovius said by email. This means that the more obese you are, the greater the risk of birth defects, and the worse blood glucose control, the greater the risk of birth defects.

In the surgery group, women started out with an average body mass index (BMI) of 43.5 and an average weight of 122 kilograms (269 pounds). After surgery, their average body weight was 82 kilograms (181 pounds) prior to conception.

Before gastric bypass surgery, 9.7% of the women in that group had been taking prescription diabetes drugs to lower their blood sugar. But in the six months prior to conception, only 1.5% of them took diabetes drugs.

These improvements may be the mechanism behind the observed lower risk of birth defects, Neovius said.

Major heart defects accounted for 60% of the birth defects among mothers who underwent gastric bypass procedures. No babies in this group had neural tube defects, while there were 20 cases of neural tube defects among women who didnt have surgery.

For the study, researchers examined data on singleton births in Sweden from 2007 to 2014.

All of the weight-loss surgeries were procedures known as Roux-en-Y gastric bypass, in which surgeons divide the stomach to create a small pouch about the size of an egg. Then, surgeons connect the pouch to the end of the small intestine, so that food travels directly there, bypassing the stomach and the first portion of the small intestine.

One limitation of the study is that it only included data on live births, not miscarriages or pregnancy terminations or stillbirths. Its possible the results might underestimate birth defects by excluding these pregnancies, at least some of which might have ended because babies had birth defects too severe to survive.

Obesity can contribute to infertility, noted Dr. Brian Smith, co-director of the minimally invasive surgery fellowship at UC Irvine Health and chief of surgery at the VA Long Beach Healthcare System.

Many women elect to undergo bariatric surgery in order to facilitate pregnancy and/or treat polycystic ovary syndrome, a major contributor to infertility, Smith, who wasnt involved in the study, said by email.

Fewer birth defects appears to be yet another important health benefit of weight loss surgery (specifically gastric bypass), and women considering pregnancy and bariatric surgery should consider postponing pregnancy until after they have achieved meaningful postoperative weight loss and their weight is stable, Smith said.

Weight loss without surgery may also help, however.

One can also infer that non-surgical weight loss MAY have similar benefits in reducing birth defects if women are able to achieve similar blood glucose control through diet and exercise alone, Smith added.

SOURCE: bit.ly/2VTRaGR JAMA, online October 15, 2019.

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Weight-loss surgery tied to lower risk of birth defects - Reuters

When trying to lose weight, morning meals are better than evening ones – CNN

Posted: October 20, 2019 at 5:43 am

But as our understanding of nutrition has evolved, we've learned that eating earlier in the day can be more favorable for shedding pounds, while eating later can interfere with weight loss -- and for more than one reason.

For one, eating during the evening often goes hand in hand with mindless nibbling. Think of how many times you may have reached for a handful of pretzels, chips or M&Ms while watching TV or Netflix at night. Evenings can also be filled with unstructured time, which means eating may fill a "void"; if you're bored, it's easy to indulge in high-fat, sugary foods when you don't have to focus on other tasks such as work or errands.

And then there's the fact that more research has shown how our bodies respond to front-loading calories during our waking hours versus consuming them later on.

It has to do with the complex science of circadian rhythms -- physical, mental and behavioral changes in the body that follow a roughly 24-hour cycle. These rhythms are driven by a master biological clock in the brain that is primarily influenced by light and tells other "peripheral" clocks in the muscles and organs what time of day it is.

The study involved 420 overweight and obese participants who were divided into two groups: early eaters and late eaters. The early eaters ate lunch before 3 p.m., and the late eaters consumed lunch after 3 p.m. The late lunch group also ate lower-calorie breakfasts, or skipped breakfast more often than early eaters.

At the end of the 20-week study period, the late eaters lost less weight compared with the earlier eaters (17 vs. 22 pounds on average, respectively) and lost their weight more slowly, despite the fact that both groups ate approximately 1,400 calories per day and consumed similar amounts of fat, protein and carbohydrates.

The research suggests that the calories we burn from digesting, absorbing and metabolizing the nutrients in the food we eat -- known as diet-induced thermogenesis -- are influenced by our circadian system, and are lower at 8 p.m. than at 8 a.m.

To put this into practice, especially if you are trying to lose weight, try to front-load your calories as much as possible. Don't skip breakfast, and consider having what you would typically eat for dinner during lunchtime. Think grilled fish or chicken with veggies and quinoa. Then, at dinner, eat half of what you would typically consume, or consider cutting carbs to help downsize your meal.

Night-shift workers can also benefit from eating in sync with their circadian rhythms. They may modify meal timing by eating their heaviest meal when they wake up, about 3 or 4 p.m., and eating a light "breakfast" at the end of their workday, at 7 or 8 a.m.

And if nighttime nibbling is a problem for you, here's a tip that's worked well with my clients: "Close the kitchen" at a specific time each evening. You can use your smartphone to set an alarm to remind yourself when it's time. Then, situate yourself where you can't see the fridge, and keep yourself busy with other activities that will take your mind off food, like calling a friend, reading a magazine or book, polishing your nails or taking a bath.

Lisa Drayer is a nutritionist, author and CNN health and nutrition contributor.

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When trying to lose weight, morning meals are better than evening ones - CNN

Kevin Gates Says Breastfeeding Incident Inspired His Weight Loss – Vibe

Posted: October 20, 2019 at 5:43 am

Issa Rae has a lot of projects in the works, and shes making room for another big venture. On Thursday (Oct. 18), the Insecure star announced the launch of her new record label, Raedio, along with introducing the world to TeaMarr, the imprints first artist.

Beyond excited to present the first amazingly talented artist from my new label RAEDIO, the Emmy winner captioned a clip of TeaMarrrs music video where she makes a cameo.

Beyond excited to present the first amazingly talented artist from my new label RAEDIO, TeaMarrr (@imaliltcup)! Check out her song and video, "Kinda Love" on all streaming platforms now! (@theraedio)

A post shared by Issa Rae (@issarae) on Oct 18, 2019 at 8:06am PDT

The record label is a partnership with Atlantic Records, according toVariety.Raes label will also be responsible for supervising the music on A Black Lady Sketch Show, which she executive produces.

Music has always been an essential part of every project I do and working with emerging talent is a personal passion, Rae said in a statement. Raedio allows me to continue that work within the music industry and audio entertainment space. The Atlantic team are innovators in terms of shifting and shaping culture. Im excited to join forces with them to discover new artists.

Raedio is technically her first foray into the recording industry, but music has always been a central character in Insecure, Atlantic Chairman & COO Julie Greenwald noted.

Issa Rae is a next-level, future-thinking creative force whos been breaking down cultural barriers and conquering one field after another, said Greenwald. Shes made music a central character in her artistic evolution, and now shes brought all that amazing passion, inspiration, and taste to the formation of Raedio. Were thrilled to be partnering with Issa and her team on this exciting new venture, and TeaMarrr is the perfect artist to launch with.

Wath TeaMarrr's Kinda Love music video below.

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Kevin Gates Says Breastfeeding Incident Inspired His Weight Loss - Vibe


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