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Why We Need Black Breastfeeding Week – HarpersBAZAAR.com

Posted: August 30, 2020 at 2:55 am

Black Breastfeeding Week, ending today, was founded in 2013 to help address the racial disparity in breastfeeding rates. Both mother and baby reap innumerable benefits from nursing. The Centers for Disease Control and Prevention lists "reduced risk for ear, respiratory, and gastrointestinal infections," among them, as well as "a lower risk for developing type 2 diabetes, hypertension, and breast and ovarian cancers," for mothers. For myriad complex reasons, including systemic racism and generational trauma, the rates of breastfeeding are lower among Black infants and mothers compared to other ethnic groups in the US.

Kimberly Seals Allers cofounded Black Breastfeeding Week, writing in 2014 that she wanted to address the high Black infant mortality rate, high rates of diet-related disease, the lack of diversity in the lactation field, unique cultural barriers among Black women, and the desertlike food conditions in Black communities. This week doula and maternal health advocate Latham Thomas, founder of Mama Glow, hosted a webinar, Black Breastfeeding Week: A Reclamation, A Radical Act, to continue the conversation.

This time is about reclaiming our bodies as whole, as sacred, as capable, Thomas says. Ahead, she talks about what breastfeeding means for the Black community, the fraught history of breastfeeding in the Black community and its continued implications, and the impediments that continue to exist for Black mothers on their journeys to nursing.

This is the eighth year of the annual Black Breastfeeding Week, which was founded by three Black women: Kimberly Seals Allers, author of a book called The Big Letdown: How Medicine, Big Business, and Feminism Undermine Breastfeeding and founder of the IRTH app, a data collection app for birthing people; Kiddada Green, founding executive director of Black Mothers' Breastfeeding Association; and Anayah Sangodele-Ayoka, a nurse-midwife and innovative culture worker. The three of them founded it to address the unique challenges that Black people face on the breastfeeding continuum.

There's a huge gap in matriculation, or how long a Black mother breastfeeds compared to a white mom. There are many factors that go into itlike returning to work sooner, lack of community support, lack of lactation professional support. Additionally, we've seen formula companies market aggressively, especially within the Black community. Then we have cultural factorsall which add up to huge impediments to breastfeeding success.

The idea of reclamation stems from chattel slavery. When Black people were forcibly brought here 400 years ago, (a date we commemorated in 2019), many Black women were fertile and having babies. A lot of the mistresses, the wives of the masters, would time their pregnancies to those of the enslaved women so that they would have access to their milk.

At the time, it was also seen as gauche to breastfeed, and so they would actually send their babies into the slave quarters, and their babies would be kept and nursed until the time where they could bring them into the home to be with their mothers. The enslaved women were meant to give most of their milk to white babies, and so they had very little milk to give to their young, so they would often starve.

There was this real market that was developed around Black milk, essentially, and this market was driven by the women. So the women would actually go and bid on enslaved women, they had their indexes, almost like how you have baseball cards where there's different stats on the baseball players, on how much milk the women could produce, the quality of their milk, and the fitness of the women overall. This was how they created their own market that was very lucrative around wet nursing and feeding.

None of us can imagine being enslaved, and then having the reproductive by-product of your own birth being co-opted and used to the fullest extent for commercial purposes, of having your body being used to supplement and feed someone else's baby, not your own. That's where a lot of the fraught nature of the pain and of trauma really stems from.

Yes, absolutely. Nursing engenders bonding with oxytocin and prolactin, and this cocktail of hormones which engenders mothering. If you were someone who was going to have your child sold away from your family, falling in love with your baby was not advantageous. So there was a creating of distance that has been carried down that can also show up culturally.

When we moved out of slavery and into the Reconstruction Era, you had people sharecropping and people who were wet nursing as a career. So they're still doing what they did before, but now they're doing it for very little compensation. And you have those women saying to their descendants, "I don't want you to do what I had to do." That's how we get to a third-generation gap where breastfeeding is not something that most people are doing.

There are a lot of layers culturally, too. If you look in Black and Latinx communities, our breasts are seen as belonging to our partner, or they are sexual organs not necessarily for feeding. Or if they are, it's for a very small period of time. There's this idea that you have to take your body back after giving birth, to achieve bodily autonomy again, which is something we had to fight for, because we didn't have it for so long. So "you don't want the baby to suck the life out of you, you don't want the baby to be too attached." There's all these things that really aren't rooted in science, but are rooted in trauma and messaging that was passed down.

We are creating a moment of deep protection and bonding, and communicating that they are safe

It's about addressing the barrierssystemic and cultural, legislative, in the workplaceall the areas and forces that work to make it challenging to succeed in breastfeeding. It's about creating self-determination within your community and finding resources and support, and like-minded individuals to help nourish and support you in this time in your life. It's about doing something that ancestrally we were not able to do. We were not able to protect and feed our babies, and now we can, so we call it a reclamation and a radical act.

And even today, we still have to talk about Sha-Asia Washington, or Amber Rose Isaac, or Kira Johnson, whose names we are saying because they weren't able to even hold their babies, let alone nurse their newborns in a society that is not valuing our lives. When we do this act, when we hold our children close, and we gaze upon them and we feed them through our bodies and nourish them, we are creating a moment of deep protection and bonding, and communicating that they are safe in this world.

It's knowing that fundamentally we can provide this love and support, we can sustain our children in the face and acts of violence, in the face of the marketing, and all of these things that try to challenge us from meeting this goal. Black Breastfeeding Week is about affirmation, it is about joy, it is about my mom being able to boast that she nursed me until I was a year old and 32 pounds. It's for our ancestors, who would have probably loved to have been able to provide nourishment for their babies. For us to succeed in a paradigm that's not designed for us to do so is truly radical.

Yes, that happens. And one of the things that Kimberly Seals Allers writes about in her book The Big Letdown: How Medicine, Big Business, and Feminism Undermine Breastfeeding is that formula companies encourage some modern hospitals to design nurseries where the babies will be kept far away from their moms. So then, when they are hungry, they cry, and the mom is not present to see the feeding cues. By the time a baby's crying, they've already tried to show you in many ways that they're hungry. So by the time a nurse brings a mom their baby, the baby is too fussy to eat. So they're given formula.

People find out that their babies who were just going to be washed or weighed, come back and they've been fed formula, which can hinder the ability to establish a nursing bond between mother and child. There are obviously mother-baby friendly hospitals that are centering breastfeeding, but there are many institutions where there's formula put in your discharge packet.

Number one, I think perinatally, when you're still pregnant and navigating the process, start to identify supports. Not everybody is going to have a doula present, but even engaging in one of the virtual supports to help you learn how to advocate for your needs, to walk you through the pregnancy, early post-partum and newborn care, is essential. You could take a virtual class, many are free right now.

The second thing I would say is go in with a feeding plan. Really map what your intention is, how the baby's meant to be fed, how the baby's meant to be cared for in the place of birth so that you can facilitate breastfeeding.

Another thing you can do is make sure that the baby rooms in, so instead of sending the baby away, plenty of people will say, "Oh, if you want to get some rest, we'll take the baby."

In America, one in four women go back to work 10 days after having a baby. That's 25 percent of women going back to work, and a large percentage of those are Black women. They're the essential workers, especially during COVID, who are in the grocery stores, the people who are delivering your Amazon Prime. Do they have adequate conditions to pump? A clean space to pump? Can they even afford one of these expensive breast pumps to be able to safely, and in an effective and clean way, empty their breasts and then store their milk? If there are all these impediments, how do you actually get it done? How do you actually succeed? We have no true federal paid leave policy in place for parents.

The heartbreaking stories make us take action, and the triumphant stories give us hope

People can underestimate the value and the real game-changing power that media and the arts have on advancing our cultural beliefs around a certain issue. We show up every day to consume content on Instagram, and it makes a difference in how our lives function. We would not have had the watershed moment of the George Floyd uprising had it not been for the visual tools of social media, for better or for worse. For breastfeeding messaging, being able to see brilliant bodies, all different sizes, all different shapes and colorsseeing everyone's vulnerable and open experiencescan really push us forward. So I believe that part of what we have to do is share our triumphant and heartbreaking stories. The heartbreaking stories make us take action, and the triumphant stories give us hope.

We need to see breastfeeding on TV, we need to see people supplementing, we need to see different types of feeding expressions to help guide us in what's possible along this reproductive journey, including seeing queer and nonbinary bodies doing whatever method of feeding is possible given their scenario and where they are in process on their journeys. I think that it's a dance between this bodily autonomy, being seen, being heard, feeling a sense of belonging and community, and also storytelling around joy, hope, trauma, loss, and on the other side of that, hopefully, transcendence.

This interview has been edited and condensed for clarity.

Photo: Jaycina, founder of The Tender Foundation.

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Why We Need Black Breastfeeding Week - HarpersBAZAAR.com

Debunking top weight loss myths – Times Now

Posted: August 30, 2020 at 2:54 am

Debunking top weight loss myths 

Remedies for a quick weight loss are everywhere, from claiming to promise a whopping weight loss within a short period, to the fad diets that claim to work like wonder. The digital media is flooded with too much information on weight loss and not everything is 100 per centscientific or even sustainable. Here are some top myths associated with weight loss and the facts around each:

Myth 1: Starving yourself is the best way to lose weight

Fact:Cutting too many calories can have a stalling effect on your weight loss goals. If you drastically reduce your daily calorie intake, your body goes into an energy-saving mode to optimize survival. Starvation also leads to chronic changes in metabolism as it causes lean muscle mass to go down which further declines the resting metabolic rate. In short, you might lose weight rapidly for a short while but it comes at the cost of your muscle mass while your fat stores may remain the same. And, once you are on your regular diet, weight might bounce back quickly owing to a slower metabolism.

Myth 2: Carbohydrates should be slashed from diet to lose weight

Fact:The misguiding golden rule of many diet strategies work by cutting off carbs from the diet. Carbohydrates are not just found in grains or cereals, they are practically everywhere including fruits, vegetables, nuts, or seeds. The carbs you should slash from your diet are the refined ones made of all-purpose flour like white bread, white pasta, and packaged baked goods. Simple sugars found in packaged cereals or fruit juices are also an example of bad carbs that should be cut off from diet to achieve weight loss. But, the carbs found in whole grains, fruits, and vegetables not only provide sustainable energy but also have beneficial nutrients like fiber, vitamins, and minerals to help you manage your weight better.

Myth 3: Exercising is superior to diet for weight loss

Fact:Always remember, you can never outrun a bad diet. Exercise and good nutrition go hand-in-hand to manage your weight. It may take only a few minutes to hog down excess calories while it might take hours to burn it off. A well-rounded health routine should include balanced eating and optimal physical activity. When it comes to weight loss, what you eat, and how much you move matters more than anything. Just exercising alone can increase your appetite and you might be lured to consume calorie-rich foods. Balancing diet and exercise is the key to weight loss.

Myth 4: There are short-cuts to weight loss

Fact:Weight gain does not happen overnight so losing it will be a gradual rather than a short process. The short cuts to lose weight like starvation, cutting off an important food group, improper fasting or liquid diets can only hamper your weight loss goals in the longer run. Losing weight is not rocket science but it needs proper guidance for you to kick-start it. There are, however, some key factors like- portion control, exercising, balancing micro and macronutrients, sleeping well, managing stress, and an overall positive perspective towards weight loss itself.

Nmami Agarwal is a guest contributor. Views expressed are personal.

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Debunking top weight loss myths - Times Now

Food hacks to help you lose weight quickly during social distancing – The Standard

Posted: August 30, 2020 at 2:54 am

Rachel MurugiStaying at home all the time makes it very easy to overindulge (Photo: Shutterstock)

Losing weight has never been so challenging. With staying and working from home being the new normal, everywhere you turn, you see your fridge close by. Without being keen, you may tend to overindulge and fail to attain your weight loss goals. On the contrary, you may actually end up putting on more weight which is alarming. Follow these tips to help you through your weight loss process during the social distancing season.

Stick to your eating schedule

Having a schedule is the most important thing, while sticking to it strictly elevates it's effectiveness. One of the key challenges of being home, especially when working from there is that, you wake up in odd hours in comparison to your normal office-going days. You may also find yourself sleeping late too. In short, your feeding schedule will be equally jumbled up as your daily routine. Get to set times that you are deliberate in eating. If you would previously take breakfast at seven, don't make it ten in the morning. This is likely to affect your feeding during the rest of the day through which you fail to track your feeding and weight gain/loss.

Watch your calorie intake

Too many calories and too much sugar are the root cause of most weight issues. Being around your home doesn't give you the leeway to overeat, Do not stay without checking your calorie and sugar intake. Maintain weighing them or consuming conscious portions of the same.

Have meals that keep you full

Chia seeds, plantains, nuts, among others, are examples of foods that keep you full. You need to adapt to this method because you should not be overindulging. When you constantly eat items, without proper caution, you'll continue gaining weight unnecessarily. In relation to your meal plan, identify the meals or snacks that you want to include as heavy.

Eat healthy snacks

It's very easy to open a bag of chips or cookies and constantly indulge. Unfortunately, your fitness goals can be kissed goodbye, if that is your snacks of choice. To ensure you are consistent in weight loss, have healthy snacks. Fruits and vegetable cuts work well. Also aim for baked items instead of fried as the fried ones contain more oil which isn't in line with your weight loss goals.

Portion your meals

Do you think that the social distancing rules and staying at home recommendations allow you to indulge as much as you can because of the freedom? No. Self discipline is the number one thing you'll need to possess add practically do it by portioning your meals. Eat as per the ration you need which should go hand in hand with your fitness meal plan.

Stay hydrated oftenDrink plenty of water throughout the day (Photo: Shutterstock)

For your detox and to aid good digesting, ensure that hydrating is a normal thing for you to do during the day. It's very important to your body.

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Food hacks to help you lose weight quickly during social distancing - The Standard

Couple lost a combined 31st and their marriages – but found love with each other – Mirror Online

Posted: August 30, 2020 at 2:54 am

Sucking in her tummy, it did not matter which way Jenna Watts turned there was no escaping her 30st reflection in the mirror.

The newlywed was booked in for gastric bypass surgery to help her realise her dream of starting a family.

But as the weight fell away after her successful op, so did Jennas love for her husband.

After meeting fellow slimmer Rob online, sparks flew and now the pair are madly in love.

Jenna, 32, said: Its like a fairytale. Robs the perfect guy, we have so much in common.

Losing the weight has been amazing but finding Rob and having him cheering me on has been even better.

Between us, weve lost 31st, countless dress sizes and two spouses but what weve found is worth so much more true love.

Ditching all that dead weight was the best decision we ever made. Losing everything led us to so much more.

Lead support worker Jenna had struggled with her weight all her life and at the start of 2019, was 30st and wore size 34 clothes.

That March she had a gastric bypass on the NHS at the Spire Manchester Hospital.

The August before, Jenna had wed her long-term boyfriend and was keen to start a family.

But she said: I knew that at my size, there was no way I could conceive so thats when I decided to have the bypass.

After the op, Jenna shed the pounds but her marriage hit the rocks. She said: I thought my weight loss would make us stronger but my husband became jealous of my shrinking body. We quickly fell out of love.

It was a shock. Id had the operation for our future family but instead, it just highlighted all the problems in our marriage.

Devastated Jenna turned to Rob, 30, who she had met a month earlier in an online support group for gastric surgery patients, The Friendliest Gastric Sleeve/Bypass Group UK.

And Rob, who also lived in Manchester, was in a failing marriage, too.

Jenna said: I wanted to know if the weight loss had affected anyone elses relationship in the same way.

Rob and I were always chatting and liking each others pictures so I felt like I could turn to him. But when I sent him the message on Instagram, I worried Id overstepped the mark.

When he replied to say his surgery had affected his marriage too, I was relieved. It felt good to know I wasnt alone.

We were both loyal to our partners but there was definitely a spark there.

Jenna realised her heart was no longer in her marriage and 11 months after her gastric bypass, in February 2020, she ended the relationship.

She said: Id never pursue someone while Im in a relationship. But my marriage had hit rock-bottom. I was slimmer than ever and I loved my new body, but I just didnt feel like I could be myself with my husband.

Leaving was a hard decision but we didnt love each other and I knew it was for the best.

Afterwards, Jenna told Rob her marriage was over. She said: It felt like fate. I messaged Rob as a friend but when he told me hed split from his wife and was newly-single, it felt like a sign.

The pair confessed they had feelings for each other and agreed to meet for the first time two weeks later on Valentines Day.

Jenna said: I was so nervous but as our eyes met, everything else disappeared. We had an instant connection.

Were perfect for each other, and from the moment we met, we hit it off.

Since finding Rob, Jenna has lost 16st and shrunk to a healthy size 16. She said: I couldnt be happier and I love my new figure. Doctors told me I wouldnt lose as much weight as I have but with Rob cheering me on, Ive lost more than they expected.

At 14st Im healthier than ever and I get to enjoy my new lease of life with the man I love.

Rob, a Royal Mail driver, had a gastric sleeve op and has shed 15st, slimming down from a 48 to a 34-inch waist.

He said: From the age of six, I put on a stone every year of my life. By 29, I was 30st.

The surgery changed his life. He said: Im one of those people who will give it 110 per cent, so I did. I now weigh 15st and feel amazing.

I really love wearing suits now and flaunting my slimmer frame. But thanks to the surgery, I found Jen.

Nothing happened between the pair before their marriages ended, but Rob felt a connection with Jenna online.

He said: We connected over losing weight but we never spoke out of turn to each other we were both still in relationships.

"Before the surgery I always said to my wife, Im never going to change, but I wasnt prepared for how much you do change.

One day, Jen messaged me and asked if I was having trouble in my marriage. Thats when we started talking and realised we had all these crazy weird connections. Rob now describes his weight loss as a rebirth.

He said: Unfortunately when Jenna and I were bigger, no disrespect to our exes, we sort of settled for people. I used to think I was in love with my ex, but I wasnt.

The amount of love and care from Jen is incredible.

Shes accepted me for who I am, and I do the same for her. Were so lucky to find each other.

The smitten couple have swapped promise rings and will wed when their divorces are finalised. Jenna said: I know Rob and I will be together forever, so I dont mind the wait.

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Couple lost a combined 31st and their marriages - but found love with each other - Mirror Online

The 7 best foods to help you sleep AND lose weight at the same time – The Irish Sun

Posted: August 30, 2020 at 2:54 am

MANY people have been struggling to sleep during the coronavirus pandemic due to increased levels of stress.

Around six in 10 Brits struggle to hit the hay successfully, according to a recent study from King's College London.

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It also found that 63 per cent of people say their sleep has gotten worse since March.

As well as this a recent report also suggested that a third of Brits have put weight on during lockdown, as gyms closed their doors due to the virus.

But could your diet be the key to a good night's sleep, and are there foods that can help you nod off and lose weight?

Speaking to The Sun experts have revealed the seven foods that can help you drift off without piling on the pounds.

Foods that help calm and relax the body and don't disturb the gut are great for people who are struggling to sleep, Karl Kristian founder and health and wellbeing expert at New Nordic told The Sun.

He said: "Nuts such as walnuts and almonds that are also a source of melatonin that is a hormone that helps regulate your sleep."

Despite the fact that nuts are high in fat and in calories, various studies have shown that they are not linked to weight gain.

One study found that people who ate two or more portions of nuts a week were 31 per cent more likely to keep the weight off than those who consumed no nuts at all.

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Most of us are used to tucking into a hot chocolate before bed or even a chilled glass of wine in the evening, but Karl says that the best way to get a good night's sleep is to drink a herbal tea before bed.

He said: "Chamomile tea contains antioxidants that help relieve stress and anxiety by reducing inflammation and soothing your muscles which is why it is often recommended for those that struggle with insomnia."

Karl added that green tea, ginger, coffee and yerba mate are all great beverages that can help with your metabolism and therefore can help you maintain a healthy weight.

"As well as this, apple cider vinegar has been used for centuries becoming popular as a supplement to help weight management and digestion.

"Science is now reinforcing these concepts with studies showing that it may play a role in helping to maintain a healthy blood sugar balance, as well as helping you feel full more quickly", he added.

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Nutritionist Susan Alexander, who works alongside Unbeelievable Health said a diet in magnesium rich foods can help if you're struggling to sleep.

She said: "Magnesium has been shown to help you relax, so try eatingrichsources ofmagnesiumsuch as greens, dry beans, whole grains and low-fat dairy products.

"Tryptophanis an amino acid that's believed to inducesleep, as it isa precursor to thesleep-inducing chemicals serotonin and melatonin.

"Tryptophancan be found in yoghurt, milk, oats, bananas, dates, poultry, eggs and peanuts."

Foods such as greens help you stay fuller for longer and also contribute to your five-a-day.

Low fat dairy products can also help if you're trying to lose weight as their calorie and fat count are lower than the "full fat" versions.

Nutritionist Donia Hilal added: "Foods rich in magnesium are another way to relax your muscles and mind before bed.

"You can find magnesium in leafy green vegetables such as spinach, nuts and avocado."

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We have heard many times that the Mediterranean diet is good for your health - but it could also help you sleep, according to Dr Michael Mosely, who devised the Fast800 diet plan.

He said: "A traditional Mediterranean diet is rich in oily fish, veg, legumes and olive oil and little in the way of sugary snacks.

"Eating this way will help improve both your mood and your weight, something we will all need to consider as we become increasing sedentary during self-isolation."

Four top tips to get a good night's sleep

Nutritionist Lisa Borg said there are four things everyone can do to help them get forty winks.

He said that focusing on a diet included legumes will help you stop craving sugary snacks which is turn leads to poor sleep and high levels of sleep deprivation.

Dr Mosely added: "You should stop eating altogether at least three hours before bed.

"Experts think this helps us keep our body temperatures down. As we get to our bedtimes, our body temperature starts to drop which helps trigger sleep.

"When a late-night snack hits your stomach, your body starts breaking it down and absorbing it.

"This increases gut activity and your core temperature will stay high, so dont bother with the pre-bed hot chocolate or glass of milk. These are common myths.

Oily fish is a great source of vitamin D, protein, some B vitamins and selenium.

It's also rich in omega 3 fatty acids, which come with a whole host of health benefits.

The main benefit of oily fish is that it's been shown to reduce the risk of heart attacks, strokes and other cardiovascular diseases.

Speaking to The Sun Lisa Borg, nutritionist atPulseLight Clinic said you should aim to consume around three pieces of oily fish a day to help your weight loss efforts and said that keeping a balanced diet will also help you drift off easier each night.

"If one wakes up feeling really tired after a good nights sleep it suggests hormonal imbalances may be present.

"Follow a diet to balance blood glucose levels and make sure you exercise for at least 30 minutes everyday."

By opting for oily fishes you can reduce the sugar levels in meals as oily fish already has a lot of flavour so doesn't usually require further seasonings which some times contain added sugars.

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She added: "Sleep is essential in controlling appetite and food choices. The tired individual will crave sugary foods for a quick energy fix.

"Insufficient sleep results in a higher production of the hunger hormone Ghrelin and subsequently an excess intake of calories.

"Balance meals and snacks ensuring they provide a carbohydrate, a protein and a healthy fat. This helps to slow down the release of glucose and therefore reduces insulin release and keeps one satisfied for longer."

If you have become dependent on a sweet treat in the evening opting for products with no added sugars are a good alternative.

Yogurts won't upset the stomach and products such as Perfect World Ice Cream and Halo which are under 400 calories a tub are great if you want to have a treat without piling on the pounds.

Supermarkets such as Asda, Sainsbury's and Waitrose also do their own low calorie ice creams.

Some of these products - many of which contain nuts, are also high in fibre which Lisa recommends.

Donia Hilal, nutritionist atpersonalised.co said while Turkey may not be at the top of everyone's shopping list - it's a great food for sleep and weight loss.

Speaking to The Sun she said: "It is rich in an amino acid called tryptophan which is used by the body to increase melatonin levels - our sleep hormone.

"You can incorporate turkey breast into your dinner to help naturally boost melatonin levels in the body."

Turkey is also high in protein and is great to add to salads and pastas.

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Emily Rollason, nutritionist for Holland & Barrett added: "Protein is whats known as a macronutrient, meaning the body requires a lot of it to stay healthy.Protein is a not-so-secret weapon when it comes to weight loss.

"The main reason for this is protein is satiating which means it makes you fuller for longer.

"For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight."

For people who aren't big fans of turkey and for those who are vegetarian or vegan she suggested a protein shake with almond or other nut milk.

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While Donia said there are no specific foods that will help with weight loss - the most important thing is to make sure that you are consuming less calories than you are burning throughout the day.

She did however say that cherries could be a great addition to your diet.

"Cherries are naturally rich in melatonin, the hormone which helps regulate your sleep.

"Try opting for overnight oats with cherries before bed to help you doze of naturally", she added.

Emily added: "Cherry-tart cherries such as Montmorency Cherries have naturally high levels of a hormone that regulate the bodys circadian rhythm (the sleep/ wake cycle) and induces sleep - melatonin.

"Some studies have shown that those taking cherry juice had improved sleep and slept for longer that those not taking this."

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The 7 best foods to help you sleep AND lose weight at the same time - The Irish Sun

I did 5:2 intermittent fasting for a month, and even as a dietitian Im surprised – NEWS.com.au

Posted: August 30, 2020 at 2:54 am

Having read about it, researched it, and reported on it, dietitian Melissa Meier decided there was only so much she could say without having tried the 5:2 diet for herself. For a whole month, she calorie-restricted two out of seven days and let us know how she fared.

FIRST-HAND EXPERIENCE

With so much noise around intermittent fasting (and me contributing a lot of it see here and here and here), I felt like a bit of a cop-out having never actually tried it. I saw absolutely no issue in reporting on the science, but theres only so much you can say when you havent experienced it first-hand. So, I set myself the challenge of trying intermittent fasting for a whole month, and this is what I found.

For more stories like this, go to bodyandsoul.com.au

INTERMITTENT FASTING 101

Before we dive in, Ill set the scene just in case youve missed the memo. Essentially, intermittent fasting is a way of eating that is more concerned with when you eat rather than what. There are a few different variations, the main ones being 16:8 (where you have a daily eight-hour eating window) and 5:2 (where you have two 500 calorie days per week and eat normally the rest of the time).

While its no more effective than a calorie-controlled diet, intermittent fasting is a proven weight-loss method plus, its been linked to metabolic health perks, protection from disease, and improved gut health, too. All in all, its a pretty exciting space in the world of nutrition. But, its not for everyone

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INTERMITTENT FASTING IS H.A.R.D.

I liked the idea of trying the 5:2 method. It only affects two days a week, so I didnt find it as intrusive or disruptive to the rest of my life as Id imagine other weight-loss diets would be and I think this is one of its main perks.

I was still able to go out carefree on the weekends and cook up a storm at home throughout the week as I habitually would (and even enjoy the occasional glass of vino), and I can report I did lose a couple of kilos in the process.

The fasting days, however, were certainly not easy. Theyre hard. Very hard, to be frank. I distinctly remember feeling like I wanted to eat my arm off in bed one night, and as a dietitian, I just felt there was something so innately wrong with this. Im all about eating mindfully and listening to your body, so this was somewhat of a moral dilemma for me, but I pushed through, all in the name of research

IT DOES GET EASIER

Fast forward a week or two and I felt like I had found my groove. My initial idea was to try and spread my 500 calories over three small meals a day so that I didnt feel like I was missing out but this quickly backfired.

An egg white omelette, a tasteless smoothie, and bland green veg and prawn stir fry later, I knew this wasnt the best tactic for me. Instead, I tried spreading my calories over two slightly more substantial meals and a snack, and this worked far better.

Although Im usually a breakfast-first-thing-in-the-morning kinda gal, on fasting days, I found it easier to push my first meal of the day (which was a piece of toast with light ricotta cheese and tomato, plus a milk-based coffee) back as far as I could to around 11am, have a snack of veggie sticks sometime in the afternoon and then an early dinner (usually veggie soup).

This helped me to actually fill up after meals rather than being constantly hungry, so food wasnt always on my mind.

For the majority of my month of fasting, I fasted on two non-consecutive days each week, and never on Fridays, Saturdays or Sundays (that would be torture at least for me, anyway).

I dreaded the idea of doing two fasting days in a row, but thought for my last hurrah, I should give it a go just to see what its like. And the good news is, it wasnt nearly as hard as I thought it would be, but I wouldnt want to do it if I wasnt busy.

All in all, my month of intermittent fasting went surprisingly well, and Im pleased to report I now have a far greater understanding of the intricacies and challenges involved in the process. Although the incessant hunger pangs sucked, I think it was a valuable lesson in recalibrating my hunger and satiety cues, and to my surprise, didnt result in overeating on non-fasting days.

If youre struggling with the 5:2 diet or simply want to give it a go like me, the three best tips I can give you to maximise your chances of success are:

Of course, this is just my experience and shouldnt be taken as your call to try intermittent fasting if youre looking to lose weight. If youre in that boat, its essential that you seek individualised advice from a qualified expert who can assess your current diet and guide you through the process if appropriate.

There are some groups of people for whom intermittent fasting is simply not safe (pregnant women, children, adolescents, and people with diabetes, for example), and others who it just wont suit and thats perfectly okay. Losing weight is not a cookie-cutter approach, and whats far more important than following a fad diet briefly is finding your unique healthy eating sticking point that you can maintain, for life. Capiche?

Melissa Meier is a Sydney-based accredited practicing dietitian. You can connect with her on Instagram @honest_nutrition

This article originally appeared on bodyandsoul.com.au and was reproduced with permission

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I did 5:2 intermittent fasting for a month, and even as a dietitian Im surprised - NEWS.com.au

Georgia’s Region 7-AAAA features an emerging threat in football this season – Chattanooga Times Free Press

Posted: August 30, 2020 at 2:54 am

Perhaps no level of Georgia High School Association football was shaken up more by the latest round of reclassification than Class AAAA, where five of last year's eight state quarterfinal teams are gone and several other big-time programs changed regions.

Region 7-AAAA returns mostly intact, though smaller. The region lost Gilmer and LaFayette, while Southeast Whitfield elected to play a nonregion schedule. The GHSA, however, threw the league a curve by adding Cedartown and Central-Carroll to the mix.

Cedartown, which went 7-4 with a win over state power Cartersville last season, has two of the state's top prospects in junior linebacker and running back C.J. Washington and senior quarterback and safety Jayden Johnson. The 6-foot-2, 220-pound Washington, who recently committed to Georgia, had more than 20 sacks in 2019 and is rated by 247Sports.com as the nation's No. 5 inside linebacker prospect for the 2022 class. Johnson (6-2, 200) has committed to South Carolina and is rated by 247Sports as one of the top 25 athlete prospects in the nation.

Not surprisingly, state prognosticators quickly labeled the Bulldogs the team to beat in 7-AAAA, though a local trio of region holdovers hope to have something to say about that.

"We picked up two highly qualified teams," Ridgeland coach Kip Klein said. "Their records the last two years have been in the middle of the pack in that region, but look who they played with. Central-Carroll is going in the right direction and has a lot of good athletes. It's almost back to the days when we had the Daltons and those type teams in the region."

The Panthers overcame a horrible start to 2019 to win the region title in Klein's first year as head coach, and they return enough talent from that young team to contend again. What was a weakness to start last year, the offensive line, is now the team's strength, featuring massive tackles Jacob Klein (6-6, 305) and Tommy Lamb (6-5, 280) to go with 300-pound center Dylan Skates.

"We've got others with experience up front, but having those three guys back really solidifies us up front," Coach Klein said. "Overall, we're just a much more mature team, and our kids know they have to play like it every night because we won it last year and everybody wants to knock us off."

The arrival of transfer KeSean Eubanks should help offset the loss of the players responsible for most of last year's offensive production. The former Soddy-Daisy athlete will be moved all over the field, as will King Mason, a stellar defensive back who will also play some at quarterback. Jeremiah Turner (6-1, 220), a fullback and defensive end, has to stay healthy because Coach Klein said his presence cannot be replaced.

Heritage has the area's most experienced quarterback in three-year starter Nick Hanson, who passed for 1,700 yards and 18 touchdowns as a junior last season. Those numbers, coach E.K. Slaughter hopes, will be blown away this year as the Generals, in part due to heavy graduation losses along the offensive line, will take to the air early and often.

"Up front we graduated all five linemen, guys who averaged 280 pounds across the board," Slaughter said. "We're definitely a lot smaller there, but they should be able to pass protect and pull well. The passing game is our strength, so we plan to air it out."

Hanson (6-4, 220) has a deep and talented receiving corps at his disposal in Dylan Bryan, Cade Kiniry, Logan Lowe and first-year player Ryan Heet. Defensively, the Generals will lean heavily on linebacker Zach Brown (6-3, 220) and end Jonathan Washburn (6-4, 220). The team has another strength in kicker Anderson Britton, a preseason all-state pick with long range.

Northwest Whitfield, which handed Ridgeland its only league loss in 2019, might also take to the air more this year as talented sophomore quarterback Owen Brooker looks to build off a sensational freshman season. His top targets are multitalented senior Matthew Redmond and junior Ray Morrison, who at 6-2 gives the team a threat over the top.

Veteran Bruins coach Josh Robinson has to find replacements for several top players on defense, though the second level, featuring linebackers Jake Fossett and Jordan McCamish, and the secondary, with Redmond, Keaton McQuaig, Damien Seritt and Dominique Smith, are experienced.

Pickens, a playoff team a year ago, suffered heavy graduation losses, including quarterback C.J. Streicher, who amassed more than 3,000 yards last season. With 1,000-yard rusher Jarod Whitmire back, the ground game should still be strong. The Dragons must replace seven of their top eight tacklers from 2019.

Contact Lindsey Young at lyoung@timesfreepress.com. Follow him on Twitter @youngsports22.

Team to beat: Cedartowns top-tier talent could cause problems for the rest of the region.

Watch out for: Ridgeland. The Panthers are going to cause trouble, too, behind a physical offensive line and a collection of playmakers that can rival Cedartowns.

Best game: There are a lot of tasty matchups involving league teams, but the Cedartown at Ridgeland game on Oct. 30 should carry a lot of weight.

Dream schedule: The small region has created some interesting nonregion portions of schedules. Northwest may have the best of it, with Chattooga, Coahulla Creek and Gordon Central three of its four foes from outside the elague. The Bruins also get to host region dates with Cedartown and Ridgeland.

Nightmare schedule: Say this for Ridgeland: The Panthers arent afraid of competition. They begin with state power Rabun County, follow with Class AAAAAA rival Dalton and end the nonregion portion of their regular season with a game at Calhoun. They are fortunate to get to host Cedartown and Heritage.

Players to watch: The Cedartown duo of Jayden Johnson and C.J. Washington are elite prospects who star on both sides of the ball, as does Ridgelands Jeremiah Turner and newcomer KeSaun Eubanks. Heritage quarterback Nick Hanson will have a starring role this year, while linebacker Zach Brown is easily one of the regions top tacklers. If you enjoy versatility, go watch Northwests Matthew Redmond, who will show up at running back, receiver, defensive back, punter and kick returner.

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Georgia's Region 7-AAAA features an emerging threat in football this season - Chattanooga Times Free Press

Weight loss options: Why you shouldn’t give up dieting – TODAY

Posted: August 30, 2020 at 2:53 am

Nearly half of American adults try to lose weight in a given year, yet up to 80 percent of those who do will put at least some of it back on. Lately, theres been an anti-diet movement among healthcare professionals that promotes the idea that people should stop trying to pursue weight loss.

There are valid reasons for this stance. While a high BMI may be linked to a higher risk for diseases, like insulin resistance and type 2 diabetes, studies have found that body size alone isnt the best marker of health. Plus, some studies suggest that setting aside your weight-loss goals can lead to improvements in your self esteem, mood and eating behaviors (like portion control). So, should you stop trying to lose weight? In nutshell: Not necessarily.

Dr. Robert Kushner, the medical director of the Center for Lifestyle Medicine at Northwestern Medicine in Chicago, a professor of medicine at Northwestern University Feinberg School of Medicine and author of the book, Six Factors to Fit: Weight Loss that Works for You!, told TODAY that while a higher body weight isnt always linked to poorer health outcomes, excessive body fat does present a health risk to many people. He explained that decades of science demonstrate that a very high body weight is linked to poorer health outcomes, including dying prematurely.

One study that modeled the death rates of 4,000 people with heart disease or diabetes found that as weight crept up, lifespan appeared to shorten. Compared to those defined as having a healthy body weight, people who were overweight could lose about three years from their lifespan; obese individuals could die up to six years sooner; and very obese individuals could lose up to eight years from their lives, according to researchers.

Even people who are very overweight and healthy at the moment may be at increased risk for more serious problems over time. One study that looked at the health records of 3.5 million people, 15% of whom were categorized as obese and healthy (meaning they didnt have high blood pressure, high cholesterol or diabetes) found that over five years, these people were 49% more likely to develop heart disease and 96% more likely to develop heart failure compared with their healthier-weight counterparts.

Dr. Kushner emphasized that there are a lot of similarities between body weight regulation and blood sugar or blood pressure regulation in the sense that there are biological, social, behavioral and economic factors that contribute to dysregulation. When there is a health risk, whether thats due to excessively high body weight or blood pressure, available treatment options should be discussed, he said. A balanced, calorie-controlled diet is one such option and that medications and surgery may be useful when needed, he said.

But what about weight re-gain? Dr. Kushner pointing to the landmark Diabetes Prevent Program explained that even if youve lost weight and then regained some of it back, you may still be better off. The study found that healthy eating and exercise could reduce the risk of type 2 diabetes by at least 58% among people with prediabetes and 10 years later, even despite some weight regain, people in the lifestyle intervention program reduced their risk of developing diabetes by 34%.

Trending stories,celebrity news and all the best of TODAY.

If you want to pursue weight loss, here are four things you can do:

The rate and amount of weight you lose is highly individual and there are no guarantees youll reach the weight you want. But losing just 5% of your weight or 8 pounds for the average 170-pound woman can lead to health improvements.

Rather than focusing on a goal weight, focus on eating habits within your control. For example, swap less healthy packaged foods for healthier versions, make it a goal to eat veggie-filled meals, kick your soda habit, drink more water, trade your refined grains for whole grains, develop an awareness of healthy portion sizes and aim to eat a balanced mix of food groups (mostly veggies, with some protein, fat and carbs) at meals. These types of eating behaviors can promote weight loss without you having to fixate on it.

Whether you fall into the anti-diet camp or not, fad and restrictive diets arent helpful. These plans are hard to follow and they dont help you develop long-term, balanced eating habits or the skills you need to address issues within your food environment things like meal planning or dinner with friends. They also dont teach you how to manage stress and emotional eating in a healthy way.

In his book, Dr. Kushner explains that managing weight involves a mix of strategies like these, along with gaining an appreciation for how your body works, for example, by becoming more aware of the types of foods that are more filling, like high-fiber veggies and whole grains as well as lean proteins.

Clearly, health isnt just about your weight or what you consume. Along with balanced eating, its important to build other key habits into your life. These practices can have a positive impact on your weight and well-being.

Healthy habits include:

A review study published in 2019 that analyzed 67 studies on people who had successfully maintained weight loss found some commonalities among the pool of people.

Their maintenance habits included:

Many people can healthfully pursue weight loss, but for some people weight-loss efforts can be destructive.

Signs to watch out for include:

If pursuing weight loss triggers these or any other signs of disordered eating or exercise, seek support from a mental health professional or registered dietitian who specializes in intuitive eating or eating disorders.

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Weight loss options: Why you shouldn't give up dieting - TODAY

Fans Criticize Those That Mocked Chadwick Bosemans Weight Loss In Light Of His Tragic Death – TheThings

Posted: August 30, 2020 at 2:53 am

One Twitter user cited the language one article used describing Boseman as "deathly skinny," not realizing that he was facing a fatal disease.

Today, the world mourns the loss of one of Hollywood's mostadmired and successful actors, Chadwick Boseman. He was a part of many critically-acclaimed films, including Black Panther, Avengers: Endgame, 42, and more.

As celebrities and fans share fond memories of Boseman, heartfelt messages, prayers, and more, someexpress disappointment and disgust overpast comments that made fun of Chadwick's weight loss as he - unbeknownst to the public - battled with cancer.

Images like the one shown above began circulating the Internet, as fans realized the probable reason that Boseman appeared to have lost so much weight. This image was taken from a video shot by the actor earlier in the year, which he eventually deleted.

Related:Chadwick Boseman Was Always Skinny, But Now He's Scary Skinny

Some fans believed he took downthat video post because ofusers' comments on howthin he looked; theybelieve that he didn't want the video to reveal his sickness to the world. On top of their sadness about his passing,fans were devastated that he was mistreated in any way because of his physical appearance.

Related:This Is How Skinny Joe Manganiello Used To Be

Another Twitter user cited the specific language one article used in describingBosemanas "deathly skinny," not realizing thathe was facing a fatal disease.

While thewriter was likely unaware that Chadwick had cancer, as most of the world only found out yesterday, after his death, itreminded fans of howdesensitized and ignorant both the media andpublic can be to individuals facingpersonal adversity - especially when it comes to body weight.

Related:Another Celebrity Experiences A Body-Shaming Incident... Jessica Simpson Fights Back

Especially offensive now are those 'jokes' that insinuated Boseman was doing drugs. A few Twitter users reminded everyone that people claimed "he was on crack" or "he was on drugs" when looking at pictures of Chadwick Boseman over the past few years.

While fans continued to defend Boseman, others commended his resiliency in shooting movies with this diagnosis.During the making of these movies, Chadwick Boseman was constantly transforming his body and putting it on the line for his craft, in spite of the unique and harrowing challenges he faced.

As more stories come out about Boseman, we send our condolences to his family and friends.

Thank you, Chadwick Boseman, for everything you did for your movies, and your fans. You will not be forgotten.

Next:WATCH: Chadwick Boseman Surprises Black Panther Fans

'Frozen' Actor Josh Gad Releases the Last Text He Received From Chadwick Boseman

Kunwar Ishan is an avid writer in multiple genres, including sports, entertainment news, music, and more. He also writes for "The Garnette Report" and "Pet Lifestyles Magazine." In his free time, he loves watching puppy videos, taking naps, and drinking coffee.

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Fans Criticize Those That Mocked Chadwick Bosemans Weight Loss In Light Of His Tragic Death - TheThings

The best way to consume onions for weight loss – Times of India

Posted: August 30, 2020 at 2:53 am

The lockdown has made most of us gain weight. Sitting all day and staring at the computer and with nowhere to go, we all have gained some belly fat.

Not only the old clothes have stopped fitting, but the laziness has increased too due to the extra weight. If you are also someone who has gained weight during this lockdown, here's some help.

While trying to lose that belly fat, you have to be very vigilant about what to eat and what not to eat. And talking about eating, did you know there is a food item in every household that we all consume on most days and it can help us lose weight.

Onions it is. We all eat onions every day but don't see any change in our weight, this is because we are not consuming them the right way.

Onions are rich in soluble fibre that helps in keeping your gut healthy and helps in effective weight loss. Onions act like strong probiotic food, that can aid quick weight loss when eaten raw.

Here are two ideal ways to consume onions to lose weight.

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The best way to consume onions for weight loss - Times of India


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