Dear Abby: During the last year, I made some significant changes to my life. I left an emotionally abusive marriage after 23 years, which gave me the confidence to take better care of myself. I have lost 70 pounds and am almost down to the weight I was in high school. I am very proud of this.

My issue is my family has now started using my former weight as a measuring stick. I am often told things like You should see your cousin. Shes almost as big as you were! which is quickly followed by an offhand No offense, which tells me they know it offends me. I said as much to them at first, but the insulting comparisons continue.

Its not just one person saying this; it has actually become the family standard. I know I was very large, but this is extremely hurtful. I find myself avoiding family visits because the subject seems to invariably come up in some way. Is there anything beyond what I have already tried that can convey the distress this causes?

Former Fat Relative in Missouri

Dear Relative: Your relatives have been told that alluding to your former weight problem causes you distress. That it continues tells me they are thoughtless at best, not to mention rude and inconsiderate of your feelings. Because you cant change their behavior (and neither can I), the logical solution is to do what is best for you and see less of them.

Dear Abby: I have begun high school and I love it, but Im bumping into friend problems. My new friend has many other friends in one big friend group, and shes inviting me to join them. I barely know these people, and some of them make me uncomfortable, but I still eat lunch with them sometimes. I dont want to be rude to my friend, but I am unsure if I want to join this group.

I have a separate friend whom I met in middle school, and I have reason to believe that I am his only friend. He eats lunch with me and my upperclassmen friends. They ignore him while he talks to me about the things we like. I am afraid Im hurting him by making more friends. Any advice?

Stressed Teen in New Jersey

Dear Teen: New relationships take time to develop. With time, as you and your new classmates get to know each other better, you may feel more comfortable with them. If that doesnt happen, you may want to make other plans for lunch.

That you have been including your middle school friend during those lunches I think is loyal, caring and compassionate. Doing so is not hurting him. If hes unable to integrate and become part of the group, no law says the two of you must have lunch with those people every single day. Consider alternating lunches with other students so you can widen your circle of friends. Friends are treasures. The more of them you have, the richer your life will be.

Dear Abby is written by Abigail Van Buren, also known as Jeanne Phillips, and was founded by her mother, Pauline Phillips. Contact Dear Abby at DearAbby.com.

Continued here:
Dear Abby: Weight loss doesnt take sting out of family insults - Boston Herald

DEAR ABBY: During the last year, I made some significant changes to my life. I left an emotionally abusive marriage after 23 years, which gave me the confidence to take better care of myself. I have lost 70 pounds and am almost down to the weight I was in high school. I am very proud of this.

My issue is my family has now started using my former weight as a measuring stick. I am often told things like, "You should see your cousin. She's almost as big as you were!" which is quickly followed by an offhand, "No offense," which tells me they know it offends me. I said as much to them at first, but the insulting comparisons continue.

It's not just one person saying this; it has actually become the family standard. I know I was very large, but this is extremely hurtful. I find myself avoiding family visits because the subject seems to invariably come up in some way. Is there anything beyond what I have already tried that can convey the distress this causes?

FORMER FAT RELATIVE IN MISSOURI

DEAR RELATIVE: Your relatives have been told that alluding to your former weight problem causes you distress. That it continues tells me they are thoughtless at best, not to mention rude and inconsiderate of your feelings. Because you can't change their behavior (and neither can I), the logical solution is to do what is best for you and see less of them.

DEAR ABBY: I have begun high school and I love it, but I'm bumping into friend problems. My new friend has many other friends in one big friend group, and she's inviting me to join them. I barely know these people, and some of them make me uncomfortable, but I still eat lunch with them sometimes. I don't want to be rude to my friend, but I am unsure if I want to join this group.

I have a separate friend whom I met in middle school, and I have reason to believe that I am his only friend. He eats lunch with me and my upperclassmen friends. They ignore him while he talks to me about the things we like. I am afraid I'm hurting him by making more friends. Any advice?

STRESSED TEEN IN NEW JERSEY

DEAR TEEN: New relationships take time to develop. With time, as you and your new classmates get to know each other better, you may feel more comfortable with them. If that doesn't happen, you may want to make other plans for lunch.

That you have been including your middle school friend during those lunches I think is loyal, caring and compassionate. Doing so is not "hurting" him. If he's unable to integrate and become part of the group, no law says the two of you must have lunch with those people every single day. Consider alternating lunches with other students so you can widen your circle of friends. Friends are treasures. The more of them you have, the richer your life will be.

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Weight loss doesn't take sting out of observations - theday.com

For people who are extremely overweight, a program of diet and exercise may seem like the healthy way to effect drastic weight loss. But a study of contestants on the popular reality TV show "The Biggest Loser" suggests that's not true. It turns out, drastic weight loss is associated with a slow metabolism and with low levels of hormones that affect hunger.

"The Biggest Loser" seemed to offer tremendous hope. People who struggled with extreme obesity (a BMI of 40 or greater) competed to lose weight in a short amount of time. They worked with teams of doctors, nutritionists, and personal trainers. The contestant who experienced the most drastic weight loss by the end of the TV season (just 30 weeks) won the competition.

In a 2016 study published in the journal Obesity, researchers followed 14 contestants during and after one season of the show. Contestants experienced drastic weight loss, losing an average of more than a hundred pounds each. By the final weigh-in, contestants' leptin levels had plummeted, so that they had very little of the hormone, rendering them constantly hungry. They also had a slow metabolism. In other words, their thyroid functionwhich governs metabolism and many other bodily functionshad slowed.

Over the following six years, the combined effects of these hormonal changes conspired to make the contestants regain much, if not all, of the weight they'd lost. But the truly shocking part was that their leptin and metabolism levels never rebounded to what they had been before the show. In fact, the more weight a contestant lost, the worse his or her slow metabolism became. This explains why weight regain was inevitable, even though they were eating less food than ever.

In the real world, of course, we're unlikely to experience such drastic weight loss so quickly, since we don't have round-the-clock coaching from doctors, nutritionists, and personal trainers. However, the broader lesson still appliesnamely, that drastic weight loss in a short amount of time comes with a price. Whether you're trying to lose 10 pounds or 50, slow and steady is far more effective. Because gradual weight loss doesn't cause the extreme changes in hunger hormones and the slow metabolism seen with the "Biggest Loser" contestants, you're less likely to regain weight with the slower route.

However, "The Biggest Loser" also suggests that for those who have severe obesity, the most effective path to drastic weight loss that is sustained may not be diet and exercise, even though those are key elements of a healthy lifestyle and important for maintaining weight loss.

So far, the strongest evidence is for weight-loss surgery, which can change the "set point" of weight and metabolism that your body strives to maintain. But not everyone is a candidate for weight-loss surgery. Talk to your doctor to find out if it's right for you.

By Heidi GodmanExecutive Editor, Harvard Health Letter

For a range of weight-loss solutions that can be tailored to your needs, buy the Harvard Special Health Report Lose Weight and Keep It Off: Smart approaches to achieving and maintaining a healthy weight.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Lessons from The Biggest Loser - Harvard Health

Did you ever wonder why coffee bars don't offer a lemon-flavored latte? Well, not only does the idea of squeezing a sour lemon in a bitter cup of joe not have nearly the same flavorful appeal as adding cinnamon or chocolate, but the acid in the lemon juice would curdle any milk smoothing out your drink. Still, this hasn't stopped a barrage of TikTok users from mixing instant coffee with hot water and lemon juice, sucking it down with a comedic grimace on their face, and claiming that the drink is a fast and easy way to lose weight. In fact, the hashtag #lemoncoffee now has more than 8 million views, and there are countless YouTube videos claiming the coffee-lemon hack is the "Best Belly Fat Burner!!" magically melting away the pounds in just 3, 7 or 9 days.

Oh, please.

My first thought when I heard about this trend is that it doesn't sound very tasty! says Alexandra Sowa, MD, a metabolic health physician, clinical professor medicine at NYU School of Medicine and founder of SoWell Health. (While coffee swimming with lemon juice does sound rather mouth-puckering if you're used to a creamy, sweetened morning brew, there is an Algerian tradition of drinking Mazagran, which is basically iced coffee with a slice of lemon.) But as far as weight-loss goes? "There is no evidence that there is any particular benefit in drinking these two ingredients together," Dr. Sowa says.

So where did this idea come from, and how did it take off? Well, if you think back to the craze for Bulletproof Coffee a few years back, plus the long history of detox teas, celery juice diets , apple cider vinegar and every other liquid-based weight-loss hack of the last few decades, there has always been an idea that chugging down some magic potion can give you the body you desire, without having to adjust your eating or exercise habits. And this one in particular combines two things you probably have on your kitchen counter right now. "It's most likely appealing because the combo is easy, inexpensive and natural, points out Florida-based dietitian Maryann Walsh, RD. There is confusion about so many things in the world of nutrition like artificial sweeteners, dairy products and GMOs, so by using two items which are pretty much as close to natural as possible, coffee and lemon, you're likely to gain trust easily, even when the actual science of whether or not this combo actually works is lacking.

Editor's note: We want to acknowledge that weight loss, health and body image are complex subjects before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

As far as TikTok trends or "challenges" go, at least this one seems fairly harmless. It reportedly gained traction when someone edited clips of a noted Los Angeles eye doctor to make it look as if he endorsed the drink (spoiler alert: He did not). But most importantly, it combines two pieces of science that have a little bit of truth behind them, making it just believable enough to gain traction.

Black coffee, which is almost calorie-free, has long been a staple of diet plans. That's of course thanks to the caffeine, a stimulant that can rev up your body's engine for the day. Dr. Sowa explains how: Caffeine works by blocking a neurotransmitter called adenosine, which can lead to an increase in stimulating neurotransmitters like dopamine, which helps you feel more awake and energizedthats why we all reach for our morning coffee, she says. While there is some evidence that this may process may increase your basal metabolism rate (the amount of energy your cells burn simply by keeping your basic body functions chugging along), Dr. Sowa points out that to get this benefit, you would need to drink caffeine in large quantitiesone study estimated the amount at four cups a dayand that would affect your health in other ways, including decreased sleep, increased anxiety, and dehydration. Plus, any boost would be short-lived as your body began to tolerate the caffeine, Dr. Sowa says. No doctor I know would ever recommend this as a way to lose weight, she adds.

On to the second ingredient in this magical brew, the sunshiny citrus fruit, lemon. You may have heard that drinking lemon water can help you lose weight, but the emphasis here should be on the second word in that phrase, not the first. There's nothing magic about lemonIt's about staying hydrated by drinking water, and the lemon just adds flavor, says Dr. Sowa. There are some complex biochemical processes behind it, but the most basic element is that it drinking water keeps you full. We get these hunger signals to our brain that are often really thirst signals, but your body knows that if it tells you to eat something, in the process of eating, you'll generally consume water. By just staying hydrated, you can generally quell some of those signals.

And then, of course, there is this simple fact: You may read about lemon water being beneficial for those trying to lose weight, but often this is simply because the person is swapping out sugar-sweetened beverages for the lemon water, Walsh adds.

Hey, if you happen to like the taste of lemon in black coffee, go ahead. In the name of science and journalism, I tried it and found the flavor surprisingly okaybracing, but not as bitter as expected, though I have no plans to replace my daily oat-milk latte. If you do replace a very caloric morning drinksay, a Venti Pumpkin Spice Lattewith unsweetened black coffee with lemon, then yes, there might be some weight-loss benefit. But rather than take the joy out of your morning ritual by forcing yourself to drink something you don't like, take this advice from Dr. Sowa: Simply drink a tall glass of water as soon as you wake up, to make sure you're hydrated, and then enjoy your usual, lemon-free cup of coffee. Please remember that any health or weight loss hack that sounds too fast, too easy, or too good to be true generally is, she says.

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Coffee With Lemon for Weight Loss - Can Adding Lemon to Coffee Help You Lose Weight? - GoodHousekeeping.com

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true.

Here's what you need to know about the complicated relationship between metabolism and weight loss.

When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

Note: There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss.

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight.

In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control.

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011, that examined 9 twin studies and 19 family studies found that metabolic syndrome and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietitian and Bionutrition Program Manager at Columbia University.

There are many reasons your metabolism slows down with age, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

You can temporarily speed up your basal metabolic rate through cardio exercise in order to burn a few more calories each day. However, you can not permanently boost your BMR as a way to lose weight.

Therefore, don't fall for marketing ploys that claim a certain food or supplement will drastically boost your metabolism and help you lose weight. It just doesn't work that way.

To lose weight you need to consume fewer calories than you burn in a day. Check out an online calorie calculator to determine how many calories you need based on your age, gender, weight. Then work with a dietitian or nutritionist to determine how many calories is safe for you to cut.

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Why speeding up your metabolism for weight loss is a myth and how to actually burn calories - Business Insider India

If you're 40 or thereabouts, your life is probably pretty busy. You're at the peak of your career. If you have kids, they are eating up a ton of your time. Maybe you're not exercising as much ask you'd like to because of the above. And maybe you're still entrenched in those eating habits you established in your late 20s and 30s.

Your 40s are the perfect time to assess your lifestyle and health. Have you put on a few pounds? That's pretty common for the 40-something. As we age, many of us move less, lose muscle mass, and often consume as much if not more than we did when we were younger, says Liz Weinandy, MPH, RDN, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center in Columbus. "If you are over 40 and have started to put on some pounds, rethink your total calorie needs," she says. "It changes as our lives change."

Overlooking how your calorie needs change as you age isn't the only reason why you may not be able to maintain a lean body. There are many eating habits you once had that now pack on the pounds as your body has changed. Avoid these eating habits that registered dietitians say pack on the calories that are keeping you from achieving that lean body at 40+, and for more on how to eat healthy, make sure you learn of these Breakfast Habits to Avoid If You Want to Lose Visceral Fat, Say Dietitians.

Aim to eat the bulk of your calories during the daytime hours. "If you are seeing your blood sugar trend upwards, eat fewer carbs at night and move them to the morning and early afternoon when your body can handle them better," suggests Weinandy. "Research is showing that late-night eating is really not good for us."

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"It's easy to grab a glass of wine or a beer after a long day especially when dealing with the added pressures of life that come in our 40's," says registered holistic nutritionist Pamela Barton, founder of Butterfly Holistic Nutrition + Lifestyle. "However, our bodies process alcohol less efficiently as we get so regular drinking will increase fat stores and can contribute to a fatty liver."

Weight gain in our 40s is often followed by drastic attempts to lose it by severely restricting calories, which is nearly impossible to sustain, or eating unsatisfying "diet" meals, which can lead to binge eating later on. Trying to lose weight fast usually fails and exerts an emotional toll on the dieter. "Repeated attempts to lose weight can be more harmful than just remaining at a higher weight," says registered dietitian nutritionist Laura Krauza, MS, LDN, of Waistline Dietitian. "Studies have reinforced the connection between dieting to lose weight and weight cycling and suggest that yo-yo dieting most strongly predicts future weight gain."

In other words, avoid unpredictable, haphazard, unplanned eating that results from not being on a relatively regular eating schedule that works with your body's natural circadian rhythms. Spur-of-the-moment eating "confuses the body, triggers unwelcome blood sugar fluctuations, throws your hunger hormones out of whack, and disrupts sleep," says Isa Kujawski, MPH, RDN, a functional mind-body nutritionist and owner of Mea Nutrition LLC.

For most women over age 40, simple carbohydrates become harder to process and use without being stored as fat. But we like our refined flour products and sugary snacks and beverages. "If you like carbs, switch to more complex carbohydrates, such as sweet potatoes, whole oats, brown rice, and quinoa," suggests Krauza. Pay attention to nutrition facts and ingredients labels. "Skip the breads and baked goods as much as you can," says Krauza. "Highly processed, refined foods are typically calorically dense with relatively low nutrient density and contain a host of ingredients that may be foreign to the body and not only detrimental to your waistline, but to your overall health," adds Kujawski.

Keeping a food log not only illustrates what you're swallowing but when. If you keep track of everything you eat, you may find that you're eating meals and snacking throughout the day and your "eating window" has grown to maybe even 16 hours. "Studies have shown that in order to remain lean and avoid blood sugar imbalanceswhich contribute to belly fatintermittent fasting and other time-restricted eating strategies can support a healthy body weight," says Barton. A new study found the #1 Best Fasting Schedule for Quicker Weight Loss.

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Eating Habits to Avoid for a Lean Body After 40, Say Experts Eat This Not That - Eat This, Not That

As we leave behind 2021, and welcome 2022 in a couple of weeks, it will not be easy to analyse how we fared at health and wellness front this year. While some of us were proud of the lifestyle choices they made by sticking to mostly home-cooked and nutritious food, many of us regretted becoming screen addicts and putting ourselves at a grave risk of many health issues triggered by sedentary lifestyle.

Morning walks and fitness routines were re-introduced in our lives after easing of restrictions, but we continued to stay largely at home managing work, home and our kids' online classes together with high stress levels.

Wellness trends in 2021 primarily showed how people's idea of staying fit and healthy shifted in diverse ways - from gymming to yoga and meditation, from rushed eating to mindful eating and from fad diets to sustainable weight loss.

A look at some popular wellness trends that made a lot of waves in 2021:

ALSO READ: How to develop mindfulness, shares bureaucrat-turned-Yogi Hasmukh Adhia

1. Mindful eating

Mindful eating is the latest wellness trend that is being embraced by people who have realised the importance of these golden 15-20 minutes that one spends on eating meals staying in the present moment and relishing every bite.

Being mindful of what you are eating makes a great difference in not just making the right food choices but also reduction of stress levels.

"Mindful eating is a conscious awareness of the food and drink that we consume on daily basis. When we are aware of how food makes us feel, we choose the right food," says nutritionist Preeti Seth, Founder of Pachouli.

"Most of us are physically distancing ourselves from the world and turning to food for companionship. Binge-eating while binge-watching our favourite shows along with minimal physical activity is bound to result in weight gain and none of us want that. It takes more than self-control to avoid overeating," says Jyotika Diwan, Nutritionist and Diet Advisor.

2. Sustainable weight loss

While they could not step outsides their homes, 2021 gave people an opportunity to choose the food that helped them lose weight over a period of time, instead of quick weight loss diets that did more harm than good.

"One of the major problems with FAD diets is they cause nutritional deficiencies along with major hormonal imbalances which negatively impact hormonal health and metabolism. People are waking up to the fact the FAD diets are quick fixes which can backfire if not adhered to," says Palki Chopra Dietician & Weight Loss Expert (Nutritious Bites)

ALSO READ: 4 simple hacks for permanent weight loss revealed by nutritionist

The dietician says that people have found the right food wisdom in their grandmothers kitchen after navigating through many weight loss plans and are exploring the age-old formulas of a sustainable and healthy lifestyle.

Having plenty of fruits, vegetables, whole grain, seeds, nuts, legumes and limiting added sugars, saturated fats and processed food can make you lose weight sustainably.

3. Desi superfoods

Moving over broccoli and kale, people are increasingly realising the power of desi superfoods as they are stocking their kitchen with ghee, amla, ragi, makhana, spices and herbs.

"The moment we read the term 'superfoods', we immediately imagine broccoli, blueberries, kale, quinoa and olive oil. But, not anymore, because our local Indian traditional foods have been granted the superfood status and are now being sold and valued all over the world. These are ghee, amla, Ragi, makhana, turmeric, jau, curd, spices and jackfruit. Our grandmothers always used each one of these superfoods in their kitchen, but they were forgotten once we embraced the western culture. However, their gaining superfood status all over the world now has helped in boosting their sale all over," says Sonia Bakshi, Nutritionist & Founder of DtF.

4. Meditation

During the unpredictable pandemic times when people were highly stressed and extremely confused about what to do next, millions of people resorted to spiritual practices like yoga. The practice of yoga and meditation is believed to provide clarity to the mind and manage anxiety levels.

"The virus taught us that life can be extremely unpredictable and it is better for us to be prepared for any kind of challenge that may present itself. Meditation has helped many people to improve their mental well-being during lockdown, and social isolation even while they were suffering from risk of personal and financial losses. More and more studies prove to us the importance of practices like yoga in order to improve not only physical health but also our overall wellness quotient. Therefore it is crucial to make meditation part of our everyday life and to be able to reap the benefits of these productive practices during times of crisis," says renowned Yoga Guru Grand Master Akshar.

5. Intermittent fasting

We saw how Bharti Singh lost oodles of weight with intermittent fasting when she found out she was at risk of diabetes. Intermittent fasting involves different eating patterns where you have cycles between eating and fasting. There are various kinds of intermittent fasting. Under 16:8 method, you fast for 16 hours at a stretch and eat between the window of 8 hours, while in 5:2 method, you eat normal diet for 5 days and go on a strict diet for 2 days.

There are researches that show that the diet helps with insulin resistance, reduces oxidative stress, inflammation and prevents against diseases, says Meghana Pasi, nutrition expert, My Thali program, Arogya World.

"The advantage of intermittent fasting over other fad diets is that it tells you when to eat and not what to eat," says Pasi.

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Meditation to mindful eating, a look at the wellness trends of 2021 - Hindustan Times

Kathie Cox

Health Matters

The holidays are HERE! Just when we are finally getting our weight under control, boom! Food is everywhere. From the office to meetings, from home to the local restaurants (not to mention parties and family events), it seems as if the Thanksgiving-to-New Years holiday season is one long, tempting food fest designed to make us gain weight. Add in the emotions of the season and the holidays can deal our weight loss efforts a double whammy.

Weve got the stress of the holidays, along with lack of sleep, and, for many of us, a variety of bubbling emotions that come to the surface AND weve got all this food calling our name everywhere we turn. It can become quite complicated for those who have a chronic issue such as heart disease, diabetes, high blood pressure and even for those who have no serious health issues the overwhelming amount of holiday foods may cause problems controlling what we eat.

The good news is that it is possible to keep the holiday food fests from ruining our weight loss plans, maintaining our weight or over indulging. One of the best ways to start, experts say, is by discovering what our personal holiday overeating cues really are. Though it may seem as if the temptation to overeat is all wrapped up in those homemade goodies, just being around more scrumptious food isnt the whole story. One recent study indicated that, for most of us, the drive to overeat at any time of the year is brought on more by emotions than environmental cues. Food does more than fill our stomachs it also satisfies feelings. Whenever we eat for reasons other than hunger, is called emotional eating and this can be one of the reasons for weight gain. Eating to feed-a-feeling and not a growling stomach is emotional eating. So heres what we need to know. There are several differences between emotional hunger and physical hunger:

Emotional hunger comes on suddenly; physical hunger occurs gradually.

When we eat to fill a void that isnt related to an empty stomach, we crave a specific food (pizza or ice cream) and only that food will meet our need. Or, maybe not. When we eat because we are actually hungry, we are open to options.

Emotional hunger feels like it needs to be satisfied instantly with the food we crave; physical hunger can wait.

Even when we are full, if we are eating to satisfy an emotional need, we are more likely to keep eating. When we are eating because we are hungry, we are more likely to stop

when we are full. Did you know it takes your brain at least 20 minutes to register that our stomachs are full?

Emotional eating can also leave behind feelings of guilt; eating when we are physically hungry does not.

Even though strong emotions can trigger cravings for food, we can take steps to control those cravings. One of the strategies would be to become mindful. Notice what is in your hand, notice what is on your plate portion control, and pay attention to what you are eating. The key is to put limits on how much you will consume, and then stick to your plan. Another tip is to learn to recognize true hunger and know your triggers. Dont keep unhealthy foods around, snack healthy, eat a balanced diet, exercise regularly and get plenty of rest. Tasty food and holiday gatherings go hand in hand. But its time to get it right!

Food is a basic human need; we cant live without it. Learning how to control emotional eating and using moderation are keys in moving toward a healthier lifestyle. In other words, take care of yourself rather than letting food do it for you.

For more information on healthy eating tips, avoiding holiday weight gain or emotional eating, please contact Kathie Cox, Health Educator, Scotland County Health Department at 910/277-2470, Ext. 4478. Wishing you all a HEALTHY and Happy Holiday Season!

Kathie Cox is a health educator II/PIO with Scotland County Health Department.

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Emotional eating, tips on how to beat holiday weight gain - Laurinburg Exchange

Three generations of the Kim family have ruled North Korea with absolute authority since 1948, and analysts say the regime has used carefully crafted images to ensure their power.

Outsiders regard Kim as a ruthless tyrant with an undying obsession about developing the countrys nuclear weapons, even at the cost of starving the population. But North Koreas tightly-controlled state media shows something softer: Kim caressing weeping orphans, being mobbed by gushing female soldiers, or smiling broadly on a mound of potatoes.

The images that the regime chooses to disseminate and weave into Kims hagiography say a lot about how Kim envisions North Koreas future and his place in it, wrote Jung Pak, now a US deputy assistant secretary of state, in a 2018 report before she took up her current post.

In his frequent public appearances, Kim is seen giving guidance at various economic, military, and social venues, just as his father and grandfather did. In marked contrast, he is also shown pulling weeds, riding rollercoasters, operating a tank, or galloping on a horse.

Kim appears to want to reinforce the impression that he is young, vigorous, on the move qualities that he attributes to his country as well, Pak said in the Brookings Institution report.

Carefully crafted photographs and films were a universal part of politics to win public support, said Michael Madden, fellow at the Stimson Center, but Pyongyangs propaganda had different motives.

In North Korea, it is not a matter of being responsive to public opinion, but influencing how citizens view or regard the leadership.

Image was particularly important to Kim when he was rushed into power after the death of his father Kim Jong-il on 17 December 2011, said Jean Lee, senior fellow at the Wilson Center. He inherited leadership at a time when he was young and a virtual unknown to his own people. Madden added that the regime launched an emulation campaign early on, with the young leader adopting the clothing and haircut of his grandfather, North Koreas founder Kim Il-sung.

The striking resemblance between the two even fuelled international speculation that the younger Kim intentionally put on weight to increase the likeness. The strategy was to cast him as a modern reincarnation of his much-beloved grandfather in looks, personality and policy to justify his right to rule, Lee said.

Kims weight which rose significantly after he took power before dropping sharply this year has regularly prompted questions about his health.

But analysts say that images carried by North Koreas official KCNA news agency or the Rodong Sinmun newspaper have a wider purpose beyond aesthetics.

In October 2019, North Korean media published pictures of Kim riding a white horse through a winter landscape to the summit of the sacred Mount Paektu. The motif has been recurrent in images of Kims predecessors but some North Korea watchers saw the pictures as a signal for a new policy direction.

They came during stalled US-North Korea talks after a failed second summit between Kim and the then US president, Donald Trump, and Madden described them as anti-imperialist imagery. The photos carried the message that North Korea will not be pushed around or intimidated by big power countries, he added.

Impoverished North Korea is under international sanctions over its nuclear weapons and ballistic missile programmes, and has long suffered chronic food shortages. The country is facing its worst economic crisis for years, hit by both sanctions and its self-imposed coronavirus blockade.

In recent months, pictures of the leader have shown his acute weight loss, playing into Kims image of being more accountable to the people, according to Jenny Town, senior fellow at the Stimson Center. The official Korean Central Television aired a rare interview with an unnamed citizen saying the people were heartbroken over the change in his physique and that everyone just started to cry at the sight of Kim.

The images were aimed at showing that sacrifices are being made at a time of hardship for the country, Town said but added that their effectiveness was unknown.

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Rollercoasters, horses and weight loss: 10 years of Kim Jong-un image politics - The Guardian

Oatmeal is a timeless, healthy breakfast choice full of fiber and protein, and there are endless possibilities for making your own personalized creation.

Oatmeal is also specifically great for weight loss goals because not only does its fiber content help with your digestion, but it also keeps you full for longer periods of time throughout the morning. Many nutrition experts recommend stocking up on steel-cut oats or rolled oats, but we all know that instant oats are a favorite amongst shoppers due to their convenience.

While they're the quickest and easiest oatmeal option, not all instant oatmeal packets will support your health goals in the same way.

According to Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, the best type of instant oatmeal to buy is anything that comes plain, so that you can add in your own ingredients.

"Instead of choosing sugary sweet instant oatmeal packs, buy any plain version you can find and doctor it up yourself with fruit, fiber, and added protein like nut butter and seeds," says Burak.

Continue reading to learn more about how you can make instant oatmeal to meet your weight loss goals, and for more healthy eating tips make sure to check out 6 Oatmeal Habits That Help With Weight Loss.

The key when it comes to choosing a healthier instant oatmeal is avoiding the types that come with extra added sugar, especially because "most instant oatmeals on the market are full of added sugar, colors, other artificial flavors," says Burak.

RELATED:Every Oatmeal in America in 2021Ranked!

For example, it may seem fun to buy something like Quaker's Instant Oatmeal with Dinosaur Eggs, but this comes loaded with 11 grams of added sugar per serving. And even something a bit tamer, like Quaker's Cinnamon and Spice, comes with 10 grams of added sugar per serving as well.

Choosing a plain instant oatmeal may not seem as fun at first, but with zero grams of added sugar, it gives you the freedom to add your favorite toppings and ingredients while being able to control your portions.

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The #1 Best Instant Oatmeal for Weight Loss, Says Dietitian Eat This Not That - Eat This, Not That