But a couple of healthy recipes are always welcome.

You made the fitness resolution while raising your glass of bubbly on New Year's Eve, and you've worked out three times a week for more than a month. But the scale. Is. Not. Budging.

Isn't it possible that you're actually fitter that you have more lean body mass and less fat even though the scale hasn't changed?

Indeed, it is.

This is why trainers such as Washington, D.C., strength and conditioning coach Gabe Free are more interested in measuring your body composition, which looks at lean body mass compared with body fat, than just your body weight, which gives your overall weight and doesn't discriminate between fat and muscle even though, as we know, one generally is less desirable than the other.

"People get caught up with a number on the scale. But that kind of misses the point," Free says. "What we want to do is improve strength and increase lean body mass."

Technically, you could improve strength and increase lean body mass while gaining rather than losing weight, depending on your starting point. Because, as we know, muscle weighs more than fat.

Meir Magal, professor of exercise science at North Carolina Wesleyan College in Rocky Mount, agrees that the body-composition measurement is a better measure of fitness.

It is also often a better tool than BMI (body mass index, in which body mass is divided by the square of the body height), he says.

"If you have someone who is very muscular, they might show up as obese when you use BMI," Magal says. "Body composition is a far superior measurement."

So why don't we hear more about body-composition tests if they're so much better than BMI and mere weight tracking?

Well, they require skill and, in some cases, can be costly. The cheapest and most common way is to use calipers, which measure skin folds by pinching your skin in at least three relatively fat-heavy areas: in men, the chest, abdomen and thigh; and in women, the triceps, abdomen and thigh.

This is the method Free uses regularly with his clients.

"We might do it once a month or at the completion of a specific training program goal," he says.

A slightly more involved but usually pretty affordable method is the bioelectrical impedance analysis (BIA), in which a machine sends electrical currents through the body to determine fat-free body mass.

Lara Atella, co-owner of Hot Yoga Capitol Hill in Washington, uses this method. One of the things it looks at is water content in the body, so it is important that the test taker isn't overhydrated or underhydrated and hasn't worked out before the test.

More expensive but more accurate body-composition tests include underwater weighing and DEXA scans (a type of X-ray). These are often used by professional and collegiate athletes.

Some numbers to keep in mind in terms of body composition:

People might say things such as "He has zero percent body fat," but that is a fallacy.

The body needs some fat, and those levels are different for men and women: Essential fat for men is 2 to 5 percent, and for women, it's 10 to 13 percent. But that is not the number to aim for, Atella says.

Instead, for fit women, the target is 21 to 24 percent, and for fit men, it's about 14 to 17 percent. For athletes, the corresponding numbers are 14 to 20 percent for women and 6 to 13 percent for men.

"It's important for women to have that essential body fat, or it can mess with your hormone levels, which can lead to hair loss, fatigue and you can lose your period," Atella says.

It is possible to be what Atella calls "skinny fat." In other words, your body weight and BMI can be low while your body fat is high, which is not considered fit.

On the other hand, that's not necessarily connected to health risks. A high waist circumference, though, is associated with increased disease risks.

Sigh. It's not just overall fat but also where it's located that matters. This is why Atella also measures waist circumference and blood pressure.

"You could have high body fat, but that's not necessarily dangerous unless that fat is all around the waist," Atella says.

A waist greater than 35 inches for women and 39 for men is associated with hypertension and heart disease, Magal says.

There are, of course, genetic variations. Some people can have a rotund body shape and be healthy.

Let's say you are still upset about your lack of progress on the scale and decide to go on a juice cleanse diet to "lose 10 pounds in 10 days."

"It's not a good idea to lose that much weight that fast," Free says. "You didn't put the weight on overnight, and it's not going to come off overnight."

In fact, he says, the "crazy cleanse diets" work in the sense that you drop weight rapidly, but in the process you lose three times more lean body mass than fat. And it's never a good idea to lose muscle mass.

Muscles not only make you stronger, but more lean body mass is also associated with better metabolism.

A diet that supports muscle growth needs protein and some fat - which many cleanse diets virtually ban.

Magal suggests that anyone interested in fat loss and increased fitness needs to consult a nutritionist to set up a sensible plan.

Free eats 1 to 2 grams of protein per day per kilogram of body weight (example: 220 pounds = 100 kg; 1.5 grams of protein x 100 kg = 150 grams of protein per day).

Free acknowledges that it isn't always easy to persuade clients to step off the scale, but there are success stories. He has a client whose goal was to drop a significant amount of weight but in the end didn't budge the scale as much as he lost fat and became strong.

"He trusted the process. His clothes fit better, he feels better, and he's much stronger."

Boston is a fitness trainer and freelance writer. She can be found at gabriellaboston.com.

RECIPES

Skinny Corn Bread

Corn kernels, jalapeo and onion bulk up this low-fat skillet version.You'll need a 10-inch ovenproof skillet, preferably cast iron.

The corn bread is best served warm, but you can refrigerate leftovers, wrapped in plastic wrap, for up toa week. The leftovers are also good cut into cubes and toasted for salad croutons.

cup diced yellow onion

cup fresh or defrosted corn kernels

2 tablespoons seeded, finely chopped fresh jalapeo peppers

cup flour

2 teaspoons sugar

2 teaspoons baking powder

teaspoon baking soda

teaspoon fine sea salt

1 cup stone-ground yellow cornmeal

3/4 cup regular or low-fat buttermilk

1 large egg, beaten

2 tablespoons grapeseed oil

Place the ovenproof skillet on the middle oven rack; preheat to 400 degrees.

Spray a small nonstick skillet with olive oil cooking spray and place over medium-high heat. Add the onion, corn and jalapeos; cook for about 5 minutes, stirring a few times, just until the corn is lightly charred. Transfer the mixture to a bowl to cool.

Sift together the flour, sugar, baking powder, baking soda and salt into a mixing bowl. Whisk the cornmeal into the dry ingredients.

Whisk together the buttermilk, egg and oil in a large liquid measuring cup, then pour that mixture into the bowl of dry ingredients, stirring just until blended. Fold in the cooled corn mixture.

Remove the hot skillet from the oven; immediately pour the batter into the skillet, spreading it evenly. Bake for 10 to 12 minutes, until the top is lightly golden and the center is just firm to the touch.

Transfer the pan to a wire oven rack to cool for a few minutes before cutting the corn bread into wedges.

Serves 6.

Nutrition per serving(using low-fat buttermilk): 190 calories, 6 grams protein, 28 g carbohydrates, 7 g fat, 1 g saturated fat, 35 milligrams cholesterol, 260 mg sodium, 3 g dietary fiber, 4 g sugar.

Adapted from "Food, Health and Happiness: 115 On-Point Recipes for Great Meals and a Better Life," by Oprah Winfrey (Flatiron Books, 2017).

Crunchy Salad With Curry Lime Vinaigrette

This is a kaleidoscope of colors and textures, and, surprisingly, it's kid-friendly. Lots of chopping here, so feel free to spread the tasks among your favorite kitchen helpers.

The vinaigrette can be refrigerated a day or two in advance. Whisk to re-emulsify before using.

If you're calculating, the salad is 5 Weight Watchers points per serving.

For the vinaigrette:

cup apple cider vinegar

2 teaspoons honey

1 clove garlic, grated very fine

1-inch piece fresh ginger root, peeled and grated very fine

Finely grated zest and juice of 2 limes

1 teaspoon curry powder

1 teaspoon salt

2 tablespoons grapeseed oil

For the salad:

1 cup finely chopped cauliflower florets

1 cup finely chopped broccoli florets

1 cup thinly sliced sugar snap peas

1 cup shredded Brussels sprouts

cup shredded red cabbage

cup carrot matchsticks (julienne)

6 dried apricots, thinly sliced

cup thinly sliced scallions (white and light-green parts)

1 cups chopped mixed fresh herbs, such as basil, chives, cilantro and mint

cup hulled, roasted sunflower seeds (salted or unsalted)

cup chopped Marcona almonds

For the vinaigrette: Whisk together the vinegar, honey, garlic, ginger, lime zest and juice, curry powder and salt in a liquid measuring cup. Gradually add the oil, whisking to form an emulsified vinaigrette.

For the salad: Combine the cauliflower, broccoli, sugar snap peas, Brussels sprouts, red cabbage, carrots and apricots in a large mixing bowl. Pour the vinaigrette over the salad and toss to coat evenly. Let sit for 10 minutes, then toss again.

Scatter the scallions, herbs, sunflower seeds and Marcona almonds on top. Divide among individual bowls and serve right away.

6 servings.

Nutrition| Per serving (using unsalted sunflower seeds): 160 calories, 5 grams protein, 15 g carbohydrates, 10 g fat, 1 g saturated fat, 0 milligrams cholesterol, 450 mg sodium, 4 g dietary fiber, 8 g sugar.

Adapted from "Food, Health and Happiness: 115 On-Point Recipes for Great Meals and a Better Life," by Oprah Winfrey (Flatiron Books, 2017).

More:
Step away from the scale: It's not all about how much weight you lose - The Providence Journal

Its always best to get medical advice before going ahead.

When youre pregnant, theres a good chance youll be bombarded with all sorts of conflicting information. Whether its from your family, extended family, friends or even neighbours, youre sure to be getting lots of advice on what a Desi diet for pregnancy should be.

Theres so much information out there that it can be difficult to suss out what a healthy Desi diet for pregnancy should consist of.

Generally, you should consult your doctor regarding whats best for you during your pregnancy. However, if youre looking for a quick guide to a good Desi diet for pregnancy, then give this a read.

This one seems obvious, but it can be hard to fit enough fruits and vegetables into your diet. Fruits and vegetables are full of various vitamins and nutrients. Many of these are crucial for your babys development.

For example, mangoes are an ideal food for you to be eating. Theyre rich in vitamins A and C, as well as iron and folic acid. Try a mango smoothie or a lassi to get these vitamins into your diet.

Vegetables like cauliflower are also great for your pregnancy. Full of vitamin C and calcium, theyre good for your babys development. Try adding cauliflower to a curry or samosas to add them into your diet.

Try and include as many different fruits and vegetables into your diet as possible. Fruits and vegetables contain such a wide range of nutrients so its important to include lots of them. Try making a big vegetable curry or a vegetable soup to get as many as possible.

Pulses such as the various types of lentils and beans are key for a healthy Desi pregnancy diet.

Theyre not only a great source of protein, theyre one of the cheapest sources of protein available. If youre trying to be a bit more frugal during your pregnancy, pulses can be a great choice.

Lentils contain a large amount of folic acid. This means that theyre good for the early stages of your babys development. They also contain potassium, fibre and iron. All of these are excellent for the health of yourself and your baby.

Beans also contain fibre and iron as well as protein, so theyre an excellent addition to any meal.

Some women have even reported that their morning sickness has abated after introducing beans to their diet.

Pulses are also great for a healthy Desi diet for pregnancy because theyre so easy to cook. Canned beans only take a few minutes and can be added to chilis, curries and stews for that extra protein.

Dal is a staple in every Desi household and you can even make a big batch in a slow cooker to last you all week.

While you can get all the protein you need from vegetable based sources if you choose, many people will want to get their protein from meat. Meat isnt important only for protein, it is also a source of iron. This is crucial as getting enough iron prevents anaemia.

You do have to be careful with meat during pregnancy. The bacteria which causes food poisoning found in meats can sometimes lead to serious illnesses in pregnancy. So, always make sure your meat is thoroughly cooked.

For this, its best for you to buy a food thermometer in order to ensure that your food is cooked all the way through.

Most fish is safe to eat during pregnancy. However, you should be careful with the amount of tuna that you eat. Tuna contains more mercury than many other fishes, so its important to limit your intake to avoid mercury poisoning.

As with other meats, always make sure that your fish has been properly cooked through to avoid bacteria and parasites that may be in the food.

The only exception to this is sushi. You can actually eat raw fish while pregnant. You just have to make sure it has been frozen first. Freezing the fish will kill bacteria and parasites in the same way that cooking would.

Youll probably be wanting to eat dairy products during your pregnancy to ensure you get enough calcium.

This can be easily accomplished through foods like cheeses, yoghurt and milk. If you dont like consuming these foods by themselves, you could easily include them by stirring some natural yoghurt into a curry.

During a healthy Desi diet for pregnancy, you can certainly eat foods like paneer. However, you need to first make sure that its made from pasteurised milk. This helps to remove bacteria from the cheese and ensure its safe to eat.

You should also cook paneer before you eat it while pregnant. Even if its been pasteurised, paneer can still be a tempting spot for bacteria, so its important to cook it.

During pregnancy, you should be careful not to eat mould-ripened soft cheeses or blue cheeses. This is because the mould they are made with can contain listeria. This can be a very serious illness in pregnant women.

You also need to make sure that the only milk you consume is pasteurised or UHT (ultra heat treated) milk. Dont drink fresh or unpasteurized goat or sheep milk as it can contain harmful bacteria.

You should be able to create a healthy Desi diet for pregnancy which suits you. If you look through these food groups you should be able to cook meals which you enjoy and which suit your pregnancy.

However, if youre not sure on anything during your pregnancy you should always consult your doctor. If you want to eat a food and youre not sure if its safe for pregnancy, its always best to get medical advice before going ahead.

Other than that, getting a healthy Desi diet for pregnancy should be easy. Make sure you eat lots of fruits and vegetables and plenty of pulses. Make sure you cook your meat safely and choose the right cheeses. If you stick to this, you and your baby should be happy and healthy.

Go here to see the original:
A Simple and Healthy Desi Diet for Pregnancy - DESIblitz

07:26 Wednesday 22 February 2017

As a local dentist and mum-of-two, Elaine Clavell-Bate understands just how much parents want to help their children protect their perfect smiles. Elaine says: "It's really important for our kids to get into healthy dental routines and learning good habits early will help set them up for a lifetime of great oral health."

Here's Elaine's advice on how you can help your children keep their healthy smile.

Brushing

The advice is to brush children's teeth for two minutes last thing at night and for two minutes at one other time of the day.

You should supervise your children's brushing until they are at least six-years-old.

Disclosing tablets are great tool for parents to check that kids are brushing effectively. These are chewable tablets that stain plaque pink so children can see the areas they need to brush better. Speak to your dentist or hygienist about their use and always Vaseline their lips first otherwise their lips will be pink too!

You should start brushing your children's teeth once the first tooth comes into their mouth. Use a fluoridated toothpaste containing no less than 1000ppm fluoride. Preferably over 1350ppm fluoride if possible.

For children under three years of age, only a small smear of toothpaste should be used, children over three should have a small pea sized amount on their brush.

It can be difficult to encourage young children to brush their teeth. But brushing can be made fun. Children really love colourful or character toothbrushes and there are lots of apps that can make brushing more interesting.

Playing their favourite song can help as can using a novelty two minute timer.

With our two young boys we encourage them to brush for the first minute then we take over for the second.

Tooth brush charts are a great help especially if they come with sticker rewards.

Children can use mouthwash from the age of seven providing they can spit out well and you can be sure that they wont swallow the rinse.

But remember mouthwash should not be used straight after brushing, nor should you or your child rinse with water after brushing. Toothpaste should be left on the teeth so encourage your child to spit out the excess toothpaste but not rinse.

Children from the age of 12 years-of-age can start cleaning in between their teeth, usually with floss or dental tape. They can see their dentist or hygienist to be shown how to effectively and safely clean between their teeth. This is especially important if they have crowded teeth or have braces on.

The kit

Toothbrushes should be replaced when the brush bristles are splayed or at least every 3 months.

Try to use a toothbrush with a small head and medium texture bristles. Either electric or manual, the main thing is to encourage them to brush for 2 minutes - the brush isn't as important as effective brushing.

Diet

We would encourage all parents not to add sugar to any food or drink. For very young children a free flow cup should be encouraged from 6 months and we advise that bottles be stopped if possible by 12-months-old.

Encourage water rather than juice especially in between meals and keep sugary food and drinks to a minimum.

Parents should try to reduce the frequency of sugary food. When children get sweet food and drink try to keep that food to with a meal rather than letting them snack on it between meals. This reduces the number of sugar attacks on the teeth.

Starting with good habits from a young age is important, it's much harder to change to a healthier low sugar diet than it is to start that way.

Using stickers or presents such as magazines or football cards as treats and rewards can be a useful way of avoiding sweets. Suggest this to family members and anyone who looks after your children too.

The obvious high sugar snacks to avoid are sweets, chocolate, biscuits, cake and sugary drinks. But you should check the sugar content of all snacks to make sure there are no hidden sugars. Dried fruit such as raisins are high in sugar and stick in children's teeth and can cause decay.

If you are unsure if your child's diet is high in sugar you can always record a diet sheet. This means writing down everything that your child eats and drinks and the times they have the food and drink for twp week days and one weekend day. Always be totally truthful and try to pick a week that is representative of their normal diet. (None of us would choose Christmas week to do this! )Take the sheet with you to your dental or hygienist appointment and discuss the content with them. They may be able to identify problem areas and suggest alternatives.

Coming to the dentist

Parents should get baby and child dental advice as early as possible so take your baby with you to your own check ups and make sure they are having their own appointments by the age of two.

Even if you feel your child may not be cooperative the dentist can give advice - it is important that your child is comfortable in the surgery from a young age.

If your child is nervous about attending the dentist encourage them to attend for regular check ups and don't put pressure on them to comply fully at first. They may just want to talk to the dentist or have their teeth counted while they sit on a parent's knee. We encourage toddlers to bring their favourite teddy and they can give their teddy their own dental check up using our mouth mirrors.

Eventually they will gain confidence. Generally the younger they start attending regular check ups the less nervous they are. Going to the dentist will become as normal as going for a haircut.

There are several treatments available to help prevent your children's teeth from decaying such as fluoride varnish and sealants. Your dentist or hygienist will advise you on when fluoride varnish should be applied to teeth and when sealants should be placed.

If your child needs treatment don't be scared to ask your dentist as many questions as you feel you need to. If your child is worried about treatment let your dentist know.

For young children there are books about cartoon characters visiting the dentist and these can be useful.

The dentist will fully explain each treatment and talk you and your child through every stage. It is important that you and your child feel in control and knowledgeable about the treatment as this will help to reduce any anxiety.

Elaine Clavell-Bate is a dentist and clinical lead at Clavell-Bate dental practice in Whalley. She has been a dentist for 11 years.

Read more:
Everything you need to know to protect your kids' teeth - Blackpool Gazette

Mediterranean diet may decrease pain associated with obesity Science Daily "We found that a healthy diet explained the link between weight and pain and specifically that seafood and plant proteins such as peas and nuts and beans were key," said Emery, who is a member of Ohio State's Institute for Behavioral Medicine Research. and more »

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Mediterranean diet may decrease pain associated with obesity - Science Daily

Energetic and earnest, sweet and punchy self-described "slop-pop" duo Diet Cig is nothing if not endearing. In "Tummy Ache," the first single from the band's upcoming debut Swear I'm Good At This, singer and guitarist Alex Luciano wields this undeniable charm while singing about the challenges of carving out her own space in a notoriously bro-heavy scene.

"Tummy Ache" gains its power from being both brash and vulnerable; Luciano boldly asserts that she doesn't "need a man / to hold my hand." Later, she wonders: "What if we never figure it out / what if I'm always talking too loud?"

The video for "Tummy Ache" stars young participants from the Willie Mae Rock Camp for Girls and Girls Rock Philly, two programs aimed at musical education and empowerment for girls. While the lyrics to "Tummy Ache" may be ambivalent, the video itself signals nothing but confidence and joy. Campers eat junk food in sparkly makeup, gather at a rock club to craft "Trans Lives Matter" and "Defend Planned Parenthood" signs, before showing off their shredding skills on stage. It's a near-utopian space of grrrl power, music and community.

Luciano laments that "it's hard to be a punk while wearing a skirt." But from the looks of it, it can be pretty fun, too.

Swear I'm Good At This comes out April 7 on Frenchkiss Records.

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First Watch: Diet Cig, 'Tummy Ache' : NPR - NPR