My decision to become a registered dietitian nutritionist (RDN) stemmed from a lifelong struggle with my weight.

Weighing over 10 pounds (4.5 kg) when I was born placing me in the 99th percentile Im not exaggerating when I say lifelong.

The ketogenic, or keto, diet is a low carb, high fat eating pattern that involves limiting your carb intake to 2550 grams per day or fewer to achieve ketosis a metabolic state in which your body burns fat instead of carbs for its primary source of fuel (1).

Its also the first diet that has allowed me to successfully lose and maintain my weight while keeping me feeling full and satisfied.

In fact, I hesitate to use the word diet, as I think of keto more as a lifestyle than a temporary or trendy way of eating.

Sure, there are times when I eat more carbs for instance, during my recent pregnancy and now while Im breastfeeding and Im certainly not militant about my intake.

However, keto is the baseline that I continually return to because it makes me feel my best.

While the keto diet has been used for many years in the management of childhood epilepsy, were just starting to understand how the diet may be beneficial for blood sugar management and weight loss (1).

This article explains why I find the keto diet to be the best and most effective option for my weight loss journey and provides a glimpse into what I typically eat in a day.

The first time I tried keto was just an experiment to see if it lived up to the hype.

At that point in my life, I was heavier than I wanted to be and felt shame and cognitive dissonance around being an overweight dietitian.

I had also tried so many approaches to lose weight or at least not gain weight without success. As a result, I thought I was just a weak-willed person, despite the discipline I had in other areas of my life.

However, I now understand that my struggles with hunger and food cravings had nothing to do with a personality deficiency. Rather, they were the result of choosing foods that were negatively affecting my gut health, blood sugar, and hormone levels (2, 3).

When I tried keto in 2019, I lost 30 pounds (14 kg) in 4 months, and it was surprisingly easy since I wasnt constantly preoccupied thinking about my next meal. Instead, I finally felt satisfied, both physically and mentally.

Whats more, I noticed improvements in other areas of my health.

For example, a fellow RDN gushed to me about how amazing my skin looked something Id never been complimented on before.

My occasional episodes of mild heartburn also vanished, and I felt consistently energized, motivated, and productive throughout the day.

Then came 2020.

As for many of us, 2020 was a difficult year.

I was not only dealing with the stress of navigating pandemic life but also pregnant, working a healthcare job during the day, writing at night, taking care of my family, and frequently preoccupied with the political and social unrest in the United States.

Feeling totally overwhelmed, I found myself turning to food for comfort, with many nights spent stress eating.

While 2020 showed me that still have some work to do on my relationship with food, it also highlighted just how much my quality of life had previously been improving on the keto diet.

I know that keto isnt the right approach for everyone. However, I cant deny that following a low carb, high fat diet freed me from my food hang-ups for the first time in my life.

Research suggests that there are four main reasons why the keto diet appears to be effective for weight loss, including:

Still, keep in mind that research on the keto diet for purposes other than epilepsy only began in earnest within the past decade.

As a result, more studies are needed on the long-term effects of keto in the general population.

Additionally, while keto may have benefits for weight loss and blood sugar management, its important to talk with a trusted healthcare professional before making changes to your diet, especially if you have diabetes or are taking prescription medications.

Curious what the keto diet looks like to me?

Heres what I eat on a normal day:

Another thing I like about keto is that its easy to find options when dining out. Depending on the restaurant, Ill usually order a salad, bunless burger, or steak and veggies.

While keto often gets a bad reputation for being all butter, bacon, and cheese, Ive found that I eat more fresh produce now than I ever have in my life.

I know how hard it is to constantly feel hungry while trying to lose weight, which is why I feel so fortunate to have found a diet that works for me.

In fact, I can honestly say that keto has changed my life and reignited my passion for nutrition and health.

While there are many ways to live a healthy lifestyle, the keto diet is worth considering if youre struggling to find a diet that satisfies you.

Just make sure to talk with a trusted healthcare provider first, particularly if you have a preexisting medical condition or are taking prescription medications.

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What Healthy Eating Looks Like to Me, a Dietitian Who Eats Keto - Healthline

Raven-Symon has shed an incredible 30 pounds in just a few short months as part of her quest to achieve better health in 2021. The former View host is now revealing exactly how she shed the weight, and claims her new diet plan is "how humans are supposed to eat."

Read on to find out the star's secrets for slimming down, and for more celebrity weight loss news, check out Sherri Shepherd Says This One Thing "Makes the Weight Fall Off" After Losing 35 Pounds.

While Raven-Symon has shed a significant amount of weight, she tells HollywoodLife in an exclusive interview that she's not done yet.

"It's definitely an ongoing journey for me. I set out to lose weight so I could be more healthy," she explained.

For more celebrity health and weight loss news delivered to your inbox, sign up for our newsletter!

In her HollywoodLife interview, the multihyphenate star said that she plans to continue practicing intermittent fasting for the foreseeable future.

"I'm still not subscribing to the standard American diet, which has made a mockery of the human body and created the obese epidemic that is our world todayAnd I continue to fast because it's how humans are supposed to eat," she explained. While, in the past, Raven-Symon has admitted to doing multi-day fasts, she says she's since stopped, sticking to a daily fasting period instead.

"As I continue to sustain those tactics, I know that my body's going to continuously change," she explained.

For more on how your favorite stars stay in shape, check out Catherine Zeta-Jones's Exact Breakfast, Lunch, and Dinner Plan to Stay Fit.

In a June 11 interview with Good Morning America, Raven-Symon admitted that adhering to a low-carb way of eating has been an essential part of her weight loss, as well.

"I am low-carb as much as I can be," she revealed. In a March Instagram post, she explained, "I don't eat any bread," noting that she was sticking to whole foods, including lean proteins and vegetables, instead.

While the That's So Raven star may have dropped significant weight so far, she says there's no specific number she's aiming for.

"I didn't set out with a visual idea of what to look like," she told HollywoodLife."I don't feel that I'm ever going to say, 'This is how I'm supposed to look,' because when I get to a certain weight, I always find happiness within myself, whatever what size I am."

For more celebrity slimdowns, Tiffany Haddish Reacts to Recent Bikini Pic: "Look How Much I Lost!"

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Raven-Symon Says This Exact Diet Helped Her Lose 30 Pounds | Eat This Not That - Eat This, Not That

A weight-loss tool that uses magnets to stop people from opening their mouths wide enough to eat solid food has been developed by scientists in order to tackle obesity.

The device, developed by medical professionals from the University of Otago in New Zealand and scientists from Leeds in the UK, can be fitted by dentists and uses magnetic components with locking bolts.

It has been criticised online, however, with people likening it to a medieval torture device.

The University of Otago tweeted that it was a world-first weight-loss device to help fight the global obesity epidemic: an intra-oral device that restricts a person to a liquid diet.

Called the DentalSlim Diet Control, the device allows its users to open their mouths only 2mm wide. Initially, it was trialled on seven otherwise healthy obese women from Dunedin in New Zealand for two weeks, who were given a low-calorie liquid diet.

An article published in the British Dental Journal reported that the group of women lost a mean amount of 6.36kg about 5.1% of their body weight.

But participants complained that the device was hard to use, causing discomfort with their speech. They said they felt tense and that life in general was less satisfying.

One participant did not follow the rules and instead consumed foods they were not supposed to, such as chocolate, by melting them.

Prof Paul Brunton from the University of Otago said the main barrier that stopped weight loss was compliance. He said that the tool helped to establish new habits that could kickstart the process.

He said: It is a non-invasive, reversible, economical and attractive alternative to surgical procedures.

The DentalSlim Diet Control has received criticism online, with people on Twitter saying: You dont need this torture device to go on a liquid diet.

The University of Otago said: To clarify, the intention of the device is not intended as a quick or long-term weight-loss tool. Rather, it is aimed to assist people who need to undergo surgery and who cannot have the surgery until they have lost weight.

The research team behind the product included Dr Jonathan Bodansky of Leeds and Dr Richard Hall of RMH consultancy in Leeds.

Read this article:
New weight-loss tool prevents mouth from opening more than 2mm - The Guardian

Fruits and vegetables are vital components of a nutritious diet, and few foods pack a more nutritional punch than blueberries.

Verywell Health says blueberries are touted as a superfood because they are full of antioxidants, vitamins, fiber, and phytosterols, which are micronutrients that can significantly lower LDL cholesterol and reduce the risk of heart disease. Blueberries also are low in saturated fat and may help lower triglyceride levels. A study published in the Journal of the Academy of Nutrition and Dietetics found that women who consume blueberries on a daily basis have lower blood pressure. Furthermore, researchers in Finland determined a berry-rich diet supports healthy aging and controls the risk of chronic diseases.

Enjoying a blueberry muffin or a cup of blueberries with breakfast are two ways to consume more blueberries. But those are not the only ways to incorporate more blueberries into your diet.

1. Make a smoothie. Blend blueberries into a smoothie containing frozen yogurt and other fruit. Drink it any time of the day as a filling snack or even a small meal.

2. Whip up blueberry relish. Diced fresh blueberries tossed with onion, diced tomato and various seasonings can be used to top fish tacos or spread on toast rounds.

3. Create a fruit salad. Blend together various fresh fruits into a delicious fruit salad. Squeeze fresh lemon juice on top to prevent browning of the fruits used.

4. Whip up overnight oats. Mix equal parts of almond milk, oats and Greek yogurt together in a container and let sit overnight. In the morning, mix in favorite some blueberries. Add a little pure vanilla extract for added flavor.

5. Add blueberries to batters. Mix blueberries into pancake or waffle batters to add extra nutrients to meals.

6. Flavor your drinks. Drop blueberries into water, fruit juices or lemonade for a nutritional boost. Dress up sangria with blueberries for an added punch to this popular cocktail.

7. Mix up energy bites. Pair nuts, oats, chia seeds, flax seeds, and other healthy ingredients with blueberries. Utilize maple syrup or honey to keep ingredients together, and bake until golden brown. Many different recipes are available online for these types of treats.

Blueberries make nutritious additions to any diet, and there are various ways to incorporate more of this flavorful fruit into your meals.

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Read the rest here:
7 ways to incorporate more blueberries into your diet - Washington Times Herald

Photo: Astrid Gast (Shutterstock)

Putting a cat on a diet is hard. The pitiful eyes, the constant yowling, the nonstop paw taps asking for food, not to mention all the times they wake you up at 2 a.m., in the hopes your guard will be down just enough that youll feed them. Add in a second cat with different dietary needs and it can seem impossible to make it work.

Lately, Ive been in this predicament: Like many of us, my cat Cement has put on a few pounds in the last year, going from an already cement-esque 17 pounds to a mega-chonking 21 pounds, probably because his only exercise consists of stealing our smaller cats food. Something needs to change before he starts developing health problems or our smaller cat decides hes had enough of all the food-stealing and finds a better family.

So if one of your cats is looking a little bit too thick, what do you do?

One answer is to structure their food intake with designated meal-times, with your cats either eating in separate rooms or at different times, in a setup that prevents the other cat from accessing the dining room during that time. For example, one cat could eat their meals in the bedroom, while the other cat eats in the home office at the same time. If your home is on the smaller side, meal times could be at separate times, but using the same room; just keep the door closed while one cat eats and the other stands outside, yelling to be let in. The important thing is to create a physical separation that will keep them from eating each others food.

If you go with set meal-times, the problem will be getting your cats to adjust to the new feeding schedule. If they are used to nibbling all day, it will be hard in the beginning. To soften the shock, keep the meal-times run on the longer side, allowing them more time to graze, and give them smaller meals more frequently, gradually reducing the number of times a day you give them food.

If you are switching to a diet food at the same time, its important to remember that whenever you introduce your cats to a new type of food, you need to do so slowly, or they can experience digestive issues. For the sake of your litter box (or your couch, carpet, or rug), start by mixing a little bit of new food with their regular food, adding a little more of the new stuff each day.

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One possible solution for distracting your hangry cat is to get some puzzle feeders, which are toys that you can load with a few pieces of dry food. To get at the food, the cat has to figure out the puzzle. Assuming your cat doesnt give you the death stare for treating them like a rat in a maze, this can help them adjust to the new feeding schedule and deal with boredom.

If the thought of trying to make your cats stick to specific meal-times still makes you twitch, another solution is to put the smaller cats food in an area the bigger cat cant reach. For example, my friend Jon put the smaller cats food on top of the fridge, where his bigger cat couldnt jump. There are also pet feeders that will only open for a designated pet based on their microchip, a fancier way to keep their food separate without having to resort to scheduled meal-times.

If one of your cats has specific dietary need, this is a good way to ensure your cats dont sample one anothers food. Of course, theres still nothing you can do about being woken up at 2 a.m. by a hungry cat. Thats a problem youll have to figure out on your own.

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How To Put a Cat On a Diet When You Have More Than One - Lifehacker

Bodies, the clothes we put on them, and the way they make us feel have been my business for nearly 20 years. As the former Executive Fashion Director at Cosmopolitan (hey guys!!) Id be on set, styling celebs and models for photoshoots, working up-close and personal (like super up close, literally helping them get dressed) all the time. One of my favorite covers I worked on was the Ashley Graham issue in 2016. It was her first major cover, and we loved having the opportunity to celebrate everything that makes her fabulous.

Five years later, my job as Head of Content and Creator Partnerships at Pinterest is very different than my days styling Graham, but Im still inspired by women like Tabria Majors, Katie Sturino, Shiquita Hyman, and Kellie Brown, who fight against old-school mainstream body standards and diet culture.

Data shows were not the only ones sick of a fat-phobic society: On Pinterest, searches for healthy mindset quotes are 13 times higher than they were in 2020, and both body neutrality and stop body-shaming quotes are five times higher. Yet, despite the dramatic increase in searches for weight-inclusive content, ads for weight-loss pills, diet plans, and imagery that shames bodies still feel inescapable on the internet.

Obviously, we all know how harmful these outdated images and messages can be, so were doing something about it. Pinterest has officially updated its weight loss ad policy to prohibit all ads with weight loss language and imagery. From now on, they'll be no more testimonials regarding weight loss or weight loss products, language or imagery that idealizes or denigrates certain body types, or references to body mass index.

More than 475 million people worldwide come to Pinterest every month for inspiration to create the life they love. But if someone feels ambushed by diet ads while searching for cute swimsuits or attacked by images of six-packs wrapped in measuring tape while looking for 5k training plans, how could they possibly feel worthy of living a life they love? We need to make it clear that Pinterest is a place where everyone belongsregardless of body shape or size.

The body neutrality conversations happening online now are a great way to promote acceptance, but we still continue to see unsolicited messaging about our bodies, says the incredible model, activist, and Pinterest Creator, Tabria Majors, who helped us craft a policy that that was in line with the ideals she promotes every single day through her platform. "I look forward to creating content on Pinterest...to promote acceptance and empower others to develop a positive relationship with their bodies, she adds.

Whether its content related to body neutrality or wellness, we want to foster an environment that helps people find ideas that inspire them.

I encourage other platforms to join us in taking the same action. Making the internet a more inspiring space is something we can all be a part of now and forever.

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

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Pinterest's Head of Content Explains Why Diet Ads Are No Longer Welcome There - Cosmopolitan

Everyones heard the adage, You are what you eat. When it comes to anxiety, research shows that nutritional factors often underlie the anxious thoughts and feelings we have every day, and, anxiety can be a major issue for populations struggling with addiction.

A grass-roots organization based in Ann Arbor, MI, Washtenaw Families Against Narcotics (FAN) will host a virtual Family Forum on July 12th at 7:00 PM featuring the authors of the popular workbook: Fuel Your Brain, Not Your Anxiety. Dr. Kristen Allott, ND, MS and Natasha Duarte, MS, will explore the link between diet, how we feel, and how a few simple changes can make a world of difference.

In this virtual forum youll discover how protein and sugar affect your emotions and energy, and learn how to make healthier food choices and their impact on the recovery process says Mario Nanos, President of Washtenaw FAN.

At the conclusion of the event, attendees will have the opportunity to sign up for a free three-session book club, hosted on Zoom by the authors to further explore the workbook. Free copies will be donated to the first 100 people who sign up for the book club after the Forum on July 12th.

While all are encouraged to attend this free Family Forum, advance registration is required. Individuals can learn more and register by visiting the Washtenaw FAN website: https://washtenawfan.org.

You can learn more about the Fuel Your Brain, Not Your Anxiety workbook at FuelYourBrain.org and KristenAllott.com.

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The Link Between Diet, Mental Health and Addiction: - thesuntimesnews.com

Evenings at my house are chaotic. My partner and I have two-year-old twins, and that gap between preschool pickup and bedtime can be the toughest part of the day.

We both have busy jobs and are always doing too many things at once cooking, trying to remember if anyone fed the dog, and diplomat-level toddler negotiations, to name a few.

Amidst all that, were supposed to be eating healthy foods, exercising, getting enough sleep, and practicing self-care. Who has time for all that?

These days, my biggest healthy eating challenge is finding the time and energy to plan balanced meals for myself and our family. Increasingly, we can do it together in a way that we couldnt when the twins were babies (Im not even sure what we ate for the first 2 years of their lives, to be honest). They like to go grocery shopping and eat the foods they see us eating. Im excited to keep moving in this direction together.

But that doesnt mean its easy. Toddler food whims change daily, and sometimes they just dont want to eat anything. Evenings for me usually end up the same way with two kids on the counter or one in my arms, spending time together and helping me cook dinner.

This is our healthy eating reality. Whats yours?

I am not a poster child for healthy eating. I will say Ive trended better in that direction as an adult, but I used to follow what I now understand was a poorly planned vegetarian diet.

I was a vegetarian from childhood through my mid-twenties, mostly existing on fruit, yogurt, cheese, bread, and pasta. My partner still likes to tease me about being a milk-tarian.

What I didnt understand then is that any diet, especially one that removes certain foods, requires planning and balance. I started planning more balanced meals that included a variety of food groups when I moved to Iceland in 2015. I also started eating fish, which is fresh and plentiful here. For me, this was a life-changing decision, and Ive enjoyed exploring the culinary opportunities a more flexible diet has provided.

These are my preferences, and a mostly pescatarian diet is what works for me.

However, that doesnt make it the right diet or eating pattern for you. Healthy eating is a journey one that changes over time and you have the power to determine which foods and eating pattern make you feel your best.

We know healthy eating can be challenging. It can be tough to know where to get started and confusing to wade through nutrition misinformation. Plus, healthy foods can be expensive or hard to find.

Nevertheless, healthy eating is an important wellness goal for many people.

In a study conducted by Healthline Media, 72% of respondents said that eating healthy and nutritious foods was their most important health or wellness goal.

In another study we conducted, 66% of participants said they were interested in nutrition content. However, only 32% said they eat very or extremely healthfully. The other 68% reported eating meals and snacks that were either not at all, a little, or somewhat healthy. This really stood out to us, as it means the majority of these people wanted to eat well, yet less than one-third did so.

So, whats standing in the way?

Change is hard, and life is busy. People want more than information and need actionable steps to get started, as well as support along their journey. Recommendations need to be accessible and affordable. Community and connection also matter.

Furthermore, inequities in our food system and food biases contribute to issues of access and, ultimately, to widening existing health disparities. Theres also a clear need for cultural competence in nutrition and dietetics too often, what is healthy is seen through a homogenous, Western lens that often ignores and others foods and traditions with deep cultural roots. In this field, we have a responsibility to challenge and broaden our definition of healthy eating and provide more appropriate and relevant recommendations to better help people meet their health and wellness goals.

We aim to help bridge the gap between intentions and actions by providing realistic nutrition information paired with actionable takeaways you can implement in your life today.

Welcome to Healthline Nutrition, the newest brand from Healthline.

Our approach is all about healthy eating in the context of your real life. We know that for healthy eating to be doable and sustainable, it has to be realistic. You are at the center of your healthy eating journey, and we are here to support you in finding a long-term, healthy eating pattern that works for your needs, preferences, and culture.

To us, healthy eating is not about every dietary decision you make, but rather the overall trends of your choices what your habits are like most of the time. Additionally, you wont find us recommending quick-fix solutions or promoting fad diets.

All of our nutrition information is based on studies, which youll find cited in numbered, clickable references in our content. Our articles are written and medically reviewed by registered dietitians who are experts in their fields but real people, too. They have their own healthy eating journeys, and theyre happy to share those perspectives with you.

Our aim is to meet you where you are in your healthy eating journey, whether you want to learn about supplements, dive into meal prep, focus on weight management, discover diets, shop, or learn about eating for specific health conditions. We want to help you implement doable, lasting change that you can put into action today with our just one thing takeaways.

We know healthy eating is hard, and youre not alone in this. Were in it together.

Before meals in Iceland, we say gjru svo vel. It means here you go, and invites everyone to dive in and begin eating. With that, I welcome you to Healthline Nutrition.

Ive been working with our nutrition content for 6 years, and am very proud of who weve been and where were going. It has been incredible to watch this cohort become the top nutrition source of information on the internet, evolve, and reach many millions of people every month.

Im beyond excited about our new direction, and I hope you are, too.

I also want to acknowledge our team and all the people who work on nutrition content at Healthline, both past and present. We wouldnt be where or who we are without you.

Thank you, all, and cheers to our next chapter!

Aubrey WoodEditorial Director, Nutrition and Fitness

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Welcome to Healthline Nutrition: A Letter from the Editor - Healthline