With the explosion of lockdown-friendly home exercise programs and advice, it may seem as if its never been easier to work out at home. But the reality is, its probably never been harder. For every person posting a sweaty crushed it selfie on Instagram, theres another one (or four) just trying to endure pandemic-induced stress. Add in constant access to the refrigerator and a pantry overstocked with panic buys, and the guilt about what weve eaten or the exercise we havent done piles on faster than you can say Quarantine 15.

So youve gained weight, said Elyse Resch, a nutrition therapist. So what? Youre alive. Were doing the best we can with the resources we have. (Not to mention many others straining under severe challenges, like significant health concerns and financial worries.)

You, too, can shrug off minor or moderate weight gain or the loss of your pre-pandemic fitness level. Read on.

Above all, have compassion. I dont think most people change their minds by being yelled at or punched in the face, but thats how we talk to ourselves, said Phoenix Jackson, a clinical psychologist who specializes in trauma. When Ms. Jackson is having trouble speaking to herself as kindly as she might a beloved friend, she likes to find a photo of herself as a child and think of how gently shed like that person to be spoken to.

Next, recognize that weight and ambitious exercise regimens may offer the illusion of control in a world that seems out of control, but the anxiety they produce is not helpful. This is part of a larger problem: Most of us feel pressure to achieve or maintain a certain body size because weve been taught that its important. Excess weight has been linked to considerable health risks, though it does not, by definition, mean a person is unhealthy. Unfortunately, fatphobia promotes just the opposite: Fat people are denied health care, earn less money at work and have a harder time finding work in the first place, research has shown.

Break the cycle by asking yourself where you learned that weight gain was something to be ashamed of, Paula Freedman, a clinical psychologist who specializes in eating disorders, wrote in an email. Ask: Does this belief help me be the type of person I want to be? (Dr. Freedman added that you may have to break this down further: What type of person do I want to be? How do I want to treat myself and other people?)

Christy Harrison, a nutrition therapist who examined the issue of excess weight and the virus in a Wired article published in April, said in an interview last month that few of the early research studies on the matter controlled for race, socioeconomic status or quality of care social determinants of health that we know explain the lions share of health disparities between groups of people, she wrote. Nor did they control for how doctors biases influence the way they care for higher-weight patients. But strong evidence exists that obesity (defined as having a body mass index of 30 or higher) puts you at greater risk of dying from Covid-19.

At the end of the day, regardless of what the science does or doesnt say about Covid and weight, we still dont have any way for people to lose weight and keep it off, Ms. Harrison said.

She suggested asking yourself: What am I getting out of worrying about food and my body right now, and what am I losing? What could I be doing with that time and energy? One survey suggested women fretted for 21 minutes a day and men for 18 minutes a day. (And to some people, that number may sound awfully low.) Still, thats a lot of time that could be devoted to anything from guilty pleasures to relationships or to life- and world-changing causes.

Fearing weight gain and feeling bad about your body takes you away from what really matters and being able to participate in this cultural moment, Ms. Harrison said.

One tenet of diet culture or wellness culture, which is really just the rebranding of diet culture is that eating for any other reason besides screaming biological hunger is a bad thing. This belief came from the rise ofdiet clubs in the 1960s, where women went to talk out their feelings so they could avoid so-called emotional eating.

You have to be starving to deserve to eat in this culture, Ms. Harrison said. But we are designed to get pleasure out of food and connect over food.

Lets say food really is giving you comfort. Go with it, love it, be grateful for it, Ms. Resch said. With one caveat: Youll need to stay present to get the actual comfort and satisfaction. If youre too busy judging yourself when you eat, youre not savoring the texture and flavor.

So youre not working out enough, or as hard as you did pre-lockdown, and you think this is a problem. This may be because, for you, exercise is about controlling your body or compensating for what youve been eating yet another belief to be discarded.

Exercise is its own pleasurable thing you can do for joy and for mental health benefits, Ms. Harrison said. Its hard to tune into that when you have all these voices in your head saying, But if I cant get my heart rate to this Im not going to get the benefits.

Ms. Resch prefers the word movement to exercise.

Exercise connotes something you have to do, she said. You want to take out the sense of doing it for a purpose like weight loss or keeping muscle on. Instead, ask yourself what makes you feel good in your body. It could just be standing up and stretching.

Channel your energy into something more productive than obsessing about weight and exercise like working to change diet culture, such as calling out thin-promoting or fat-shaming comments on your social networks. Suman Ambwani, an associate professor of psychology at Dickinson College, said people are sometimes reluctant to challenge these sorts of statements. But we found in one study a couple of years ago that someone who called attention to this issue and rejected appearance-related self-worth and the thin ideal was actually seen as more likable than someone who just colluded with body-shaming, she said.

Dr. Ambwani suggested following the health-at-every-size movement a nearly 20-year-old movement that promotes weight inclusivity and social justice to educate yourself, and then looking for ways to get involved. If you live in Massachusetts, for example, you could write to lawmakers in support of a bill underway to make weight discrimination illegal.

Finally, look at feeling bad as the canary in the coal mine the indicator that something might be ready to change, said Elizabeth Hall, an intuitive eating coach in Farmington, Conn. Although people often respond by vowing to buckle down or work harder, she said, the way to end the guilt and shame is actually just to notice those feelings, and to ask yourself if they are serving you or causing suffering.

Feeling bad is actually an invitation to expand and shift our consciousness and let go of expectations and old programming, she said.

Read this article:
Don't Be Ashamed of Your Quarantine 15 - The New York Times

As it turns out, compressing an entire season of a pro sport into two weeks and one centralized location isnt so easy.

Premier Lacrosse League co-founder Paul Rabil says that in the months since COVID-19 had its first spike of cases in the United States, he regularly worked 16-hour days while attempting to salvage the PLLs second season. The solution: The Championship Series, a two-week tournament featuring all seven PLL teams, who are currently competing in a bubble in Herriman, Utah.

Rabil isnt one to brag about the lack of sleep though, unlike so many others who measure their hard work via exhaustion. He knows it isnt in his best interest to be running on fumesespecially since, plot twist, he plays in the PLL too, as one of the stars of the Atlas team.

I keep the perspective that this is a short-term investment to solve for something that I'm very passionate about, and that it won't always be this way, he says. After our championship game on August 9, I'll get a few weeks to exhale and take a vacation and try to recalibrate.

Rabil, 34, is a highly decorated lacrosse playertwo-time NCAA champion at Johns Hopkins, two-time MVP of Major League Lacrosse, which he left (and convinced many others to leave) in favor of the newly created PLL. In an interview with GQ a day before the Championship Series began, Rabil spoke honestly about trying to maintain his workout routine and nutritional regimen while running a league and gave some details about the food offerings for PLL lacrosse players during the two-week tournament.

GQ: Youve been focused on the business side of the PLL, but you're also a pro athlete whos competing in this event. How have you been attempting to get some rest and eat relatively healthy?

Paul Rabil: You have to create boundaries around your professional and personal life. My wheelhouse is right around eight hours of sleep. I haven't been able to achieve that in many cases, but I get pretty close. I tend to get seven hours, and ideally will try to push myself, though the anxiety of running a business will often keep me awake once I wake up.

And I think meal planning has become really useful for me. I have a subscription to a meal-based service called Fresh N' Lean that supplements me in between the larger meals that I prepare. That has enabled me to continue eating well and eating often as a pro athlete while I'm working most of the day.

You started eating vegan roughly a year ago, right?

Yeah, it was a year ago. A few years back, I slipped two of my disks in my L-4 and L-5 and my S-1 [vertebrae]. It was one of the more painful injuries Ive had in my career, just relentless and ongoing, and I've broken my foot twice, I've torn ligaments in my shoulder, and had sports hernia surgery.

I did a bunch of different therapies and sought medical attention from cortisone shots, epidurals, full body scans and such. I determined that back surgery wasn't in my best interests, medically. I landed on a spot where I was like, okay, I feel pretty educated on this. It's unlikely that my disc is going to go back into place. It's going to continue to impede on this sciatica nerve. Perhaps if I started studying nutrition more closely and eliminated as much inflammation in my lower back, that would impede a little bit less on my sciatica, and I would be in a little bit less pain. I studied inflammation related to animal protein and in the midsection of our bodies. I first entered into this shift by being vegetarian. As I looked more closely, I just decided to go full-on vegan as a means to adhere to a diet that could continue to help fuel my performance, and also lower as much inflammation in my system as possible. Within a few weeks, I started feeling the benefits. After the first month-and-a-half or so, I was able to get more mobility and range than I had in the last few years. I've been vegan since.

See original here:
Pro Lacrosse Player Paul Rabil Eats Vegan and Has Mastered the Hotel Gym Workout - GQ

When you are trying to lose weight, it can be incredibly daunting to figure out the hows and what-ifs of your fitness journey. When 34-year-old Shreya Somaiya Ganatra (a self-confessed foodie) realised that she needed to lose weight, instead of taking the traditional route of sweating it out at the gym, she decided to tweak her diet to make it healthier, while retaining the taste. Name: Shreya Somaiya GanatraOccupation: HomemakerAge: 34 years Height: 4 Feet 11 inchesCity: Dubai

Highest weight recorded: 65 KgsWeight lost: 15 Kgs

Duration it took me to lose weight: Around 4 monthsThe turning point: There was a point in my life where I knew that I needed to do something for my health, but I was not serious enough. However, I slowly piled on kilos and realised that my weight had touched 65 kilos. At that point, my BMI was also 29. I was not able to wear my favourite clothes because of the growing weight and I felt lethargic and bloated. I decided to do something about my weight, even though I wasnt a huge fan of exercising (or even walking) and was a big foodie. The day I decided to lose weight and get healthy, there was no looking back. It was been five months since then and I have lost approximately 15 kilos. My breakfast: Since I love cooking healthier variants of the regular dishes, for my first meal of the day, I choose between masala oats, quinoa and daliya (cooked in one tablespoon of desi ghee with moong dal and lots of vegetables), cereals (a mixture of whole-grain flakes such as oats, wheat, rye, barley, rice, and sunflower seeds without any form of sugar) and milk with almonds.

My lunch: For lunch, I used to choose anything from boiled chickpeas salad, rajma with lettuce, zucchini and cucumber, multigrain roti with vegetable curry made in ghee and lastly, watermelon, carrot and beetroot smoothie. My dinner: I choose from tomato moong dal soup, veg biryani, khichdi (with more dal), jawar and ragi roti with vegetables, green leafy vegetables, and paneer curry made in ghee.

Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.

Post-workout meal: I have my breakfast after walking for 30 minutes. I indulge in: I never eliminated outside food completely, but I was very careful while choosing what to eat. I usually indulged in dosa with chatni and sambhar without oil or ghee. I also used to take a bite of vada pav from my husband's portion and half-plate Pani puri to satisfy my taste buds.

My workout: I make it a point to walk for at least 30 minutes every day, no matter what happens.

Low-calorie recipes I swear by: Laddu made from ragi flour, ghee and dates, chaat made from roasted makhana (lotus seeds) and yoghurt with spices and date chutney and pancakes made from oats and moong dal.

Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed:

1 I have made it a point to stop eating after I feel full, no matter how tasty the dish is.

2 - It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

3 - Portion control is a must.

4 - Dinner should be light so that its easy to digest because your metabolism is slowest during the night.

5 - Consistency is the key. Whatever plan you come up with, its important to follow it through till you reach your goal.

6 - In addition to a diet plan, you also need to include physical activity in your routine to increase your calorie output. In my case, I make sure to walk for atleast 30 minutes every day. How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated. How do you ensure you dont lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally tasty versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed. Whats the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasnt able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world. What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change peoples perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey.What are the lifestyle changes you made? Its been 5 months now but my weight is now constant as I havent gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.

See the original post here:
Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! - Times of India

Parents of families in difficult housing situations like homelessness or loss of utilities consume less vegetables than parents and children who arent experiencing housing issues. (Photo Courtesy/nrd on Unsplash)

Families who deal with unstable housing conditions already have enough to worry about, and maintaining a healthy diet is just one more thing to add to the list. People experiencing issues with housing also tend to have a low-quality diet, according to a small study published in the journal American Pediatrics.

Researchers from Boston Childrens Hospital looked at families who were homeless, living in shelters or doubled up with another family, and those who faced the threat of eviction or having utilities shut off. Parents in these unstable conditions ate fewer vegetables and beans than families who do not experience any kind of housing issues, found the study published in April 2019.

For a place like Athens-Clarke Countywhere an estimated 31.6% of the population is living in povertythis could mean a high rate of adults who arent getting the USDA recommended servingsof four cups of vegetables and two and a half cups of fruit each day.

Researchers tracked the eating habits of 340 parent-and-child pairs in Boston over four weeks. Families included in this study had to meet several requirements. They had to have children with no special dietary needs in some sort of unreliable housing situation.

Two-thirds of the families included in the study attributed their housing instability to the threat or loss of utilities. The remaining third endured homelessness or doubling up with another family. The results show that lower incomes result in a less healthy diet for children, though childrens diets generally remained the same throughout income levels.

Researchers suggest their findings may indicate that parents are depriving themselves of healthier, more expensive foods in order to provide the best diet they can afford for their children.

Local experts agree that it can be difficult for families to prioritize healthy eating when they arent sure where they will live. But even when healthy foods are provided, the community may need education on how to prepare them.

Josie Leimbach, a lecturer with the Institute for Womens Studies at the University of Georgia, says things like healthy eating become difficult and less of a priority when you cant afford rent.

If were told that were supposed to eat fresh fruits and vegetables, that means multiple things, Leimbach said. It means you have to go shopping regularly, which means you have to have access to a store thats selling those at a price thats reasonable.

Nutrition issues are more complicated than simply accessing food, she said. Anything that requires preparation, its not just about the eating part of it, but it takes time. And if youre someone who is working multiple jobs to try to pay rent, and pay for food then cooking becomes a luxury.

Arya Aghdasi, who served as a volunteer coordinator and department manager at the Food Bank of Northeast Georgia, agreed and said that even though Athens is lucky to have a fresh food program, there are gaps.

It just wasnt sustainable, and we werent getting enough produce in for it to last, Aghdasi said. There is a push for nutrition. But the things that the food bank lacks, in a sense, is a willingness to change and then a willingness also educate the population of how to utilize things.

For example, he says that when the food bank does get simple, healthy ingredients donated, it doesnt necessarily result in a balanced meal. While chickpeas are considered a good source of protein, are versatile and sustainable, its not very well known in Southern cuisine, Aghdasi said.

A lot of people dont know how to use it. And right now we dont have somebody in place that is willing to go out there and teach how to use chickpeas, he explained.

While the research from Boston highlights the importance of stable living conditions for healthy eating, it is also important to recognize a few limitations. Parents reported the data themselves, which leaves room for error as well as the risk of purposefully skewing data.

Data came from parents who filled out the Harvard Service Food Frequency Questionnaire. The questionnaire tracked how often the parent and child consumed 84 different foods and beverages over a four-week period.

Barbara Grossman, clinical associate professor and director of the Dietetic Internship Program in the Department of Foods and Nutrition at the University of Georgia, was not involved in the study but said this method has certain limitations.

People cant accurately, at least very accurately, report what they usually eat. But it can determine extremes of intake, it is simple to administer, and can be used with large groups of people, Grossman said. Sherecommends the use of a food record instead. People simply update their daily food intake as soon as they eat something.

Parents and childrens results from the questionnaire were used to calculate a score out of 100, with a higher score indicating a healthier, more well-balanced diet. Parents who were older, with higher income and education levels, were found to have the highest scores. Race also played a part, with black parents scoring the highest for themselves and their children.

This study also acknowledges the fact that one of the researchers, Eric Fleegler, is now working for Veta Health. Veta Health supports HelpSteps, a system for connecting families to social services, which has the potential for a possible conflict of interest. However, this research preceded Fleeglers association with Veta Health.

It is also important to acknowledge that this study focused on families in an urban environment, specifically Boston. The findings may not necessarily apply to parents and children in rural or suburban areas.

Cassidy Hannon is a junior majoring in journalism in the Grady College of Journalism and Mass Communication at the University of Georgia.

See the original post:
Home Is Where The Hunger Is: How Housing Affects Diet - University of Georgia

To describe that meal as something that you make is too generous, Ziwe says of cantaloupe with prosciutto. Illustration: Margalit cutler

Im constantly trying and failing to be a vegetarian, says the comedian Ziwe Fumudoh. I feel like I should get morality points for making the attempt every day. You may know Fumudoh as a writer on Desus & Mero or for her stand-up, but more likely have watched her lean in and ask frank and uncomfortable questions on her weekly Instagram show Baited! On the show, which Vultures E. Alex Jung calls comedy that speaks to a chaotic and internecine cultural moment, shes interviewed people including Caroline Calloway, Alison Roman, Jeremy O. Harris, and Grace Kuhlenschmidt. When it comes to food, Fumudoh says shes a creature of habit, and this week she ate and drank a lot of her favorite things: iced chai, tater tots, jollof rice, and an ube doughnut.

Thursday, July 30I famously do not drink coffee. Every day, my eyes open at 7 a.m. and I am ready to start my day. Occasionally, I drink an iced chai because I love how sweet it tastes. Sugar is my greatest vice. I have the palate of a middle schooler with an expense account. There are weeks when Ill go through two boxes of brownie mixes by myself. There are days where Ill eat several pints of Talenti ice cream (raspberry cheesecake and cookie dough). I dont really drink, so this is how I let loose.

I take my iced chai with an asparagus croissant. I love asparagus probably because some of my most formative, deeply religious childhood memories are watching Veggietales, which features a talking asparagus named Junior.Its just very savory. The only issue is that it flakes when you bite into it. But I enjoy it, Ive been eating it for years. I get the croissant and chai from this coffee shop, but I dont want to say what coffee shop it is, because I dont want it to become popular.

Not to flex, but I do know how to make traditional jollof rice with okra and some fried chicken. It is a Nigerian dish that I grew up eating and one of my favorite dishes to eat. If there was ever a debate about whether I would make a good Nigerian housewife, the answer is still probably no. Just kidding, Id be FINE.

Its just something I really enjoy because its savory, it feels like Im getting my vegetables in me, yeah, its nice. I make it in bulk, I make it for four days worth of food. Its a process, you have the chicken broth and then you have to make the tomatoes, mix it with the tomato paste, so I make it in bulk.

I didnt have to learn how to make it as a kid, my mother probably pressured me, but I never really learned how to do it. But as an adult, I was like, This is the food that I remember fondly and like. Nigerian jollof rice, which is better than Ghanaian rice, is very famous, so it was a priority to learn how to do this and then cook it. Theres a war going on between Ghanaians and Nigerians regarding their rice, and Nigerians will be victorious. Because Nigerians do it better.

Friday, July 31What did I eat today? Honestly, the days dont mean anything, so its all relative. I would argue that I am dying in my bedroom. Every single day I die a little further. I definitely feel like Im wasting away during the pandemic, but we are on a march towards death the day we are born. No offense.

I had an ube doughnut that my roommate bought in Flushing, Queens. Its a traditional Filipino donut. It was delicious, but I love all sugar. Once upon a time when I was severely depressed, as opposed to now when I am only moderately depressed, I would eat a doughnut a day to feel joy. I had to stop this as a doctor warned that an all-sugar diet was very bad for me. I have an extreme personality, I either eat my feelings or I forget meals because Im too wrapped up in work. Or I become absolutely obsessive and eat something until it makes me sick.

When Hillary lost the election, I ate pad thai and pad see ew everyday for a month. Then I couldnt eat Thai food for a year. Fun fact: As a child I became absolutely obsessed with tapioca pudding to the point where I was eating like six cups a day. I ate so much tapioca pudding, I made myself lactose intolerant for two years.

Arms locked in harmony, I love a good sugary sweet. But its to my detriment. Sometimes Ill eat so much sugar, like Ill eat two pints of Talenti, and Ill feel it in my legs. Ill feel my legs twitching. Its not a very good place to be where youre eating so much of one particular item that you feel physically ill for days.

Im not a huge candy person, though. I go overboard, its one of those things where you cant eat it and just eat one piece of candy. You have to eat the whole bag of Reeses Pieces. I prefer my candy in ice cream form, I like when there are Reeses in my Talenti. I like when there are M&Ms in my cake. I need a little diversity in terms of texture, in terms of size.

I also had some cantaloupe with prosciutto. I love prosciutto with cantaloupe. Anything that combines savory and sweet, is right up my alley. I discovered this meal when I went to Italy. Fun fact: In Italy, people frequently asked me if I was Rihanna. I dont look anything like Rihanna, but I believe in my heart the people I was interacting with were only familiar with maybe three black women.

To describe that meal as something that you make is too generous. You throw slabs of thinly sliced ham on to cut up pieces of fruit, and then you nosh on it until you feel full. So, yes, I love to cook prosciutto and fruit. Its not a difficult dish and thats the reason I gravitate towards it, because all I need to do is buy prosciutto and have a melon handy. You really shouldnt give yourself too much credit.

The jollof rice, thats labor intensive, thats centuries of training being acted upon as I cook, as I put my foot into the dish. Cantaloupe with prosciutto is just having the ability to Google sweet and savory. When I went to Italy, I was like, Oh, these guys have meat with everything let me get on that wave right quick.

Saturday, August 1I had an iced chai and asparagus croissant again in the morning.

This year I made a commitment to becoming a vegetarian. It has been a difficult process for me because culturally, I was raised to eat meat with every meal. I know that eating less meat is better for the environment, and I want to try and do my part to leave a cleaner Earth for the next generation.

My biggest struggle with being a vegetarian is that I vehemently dislike the texture of beans. They are so mealy. Goodness. Ive never been a beans fan, and I was raised in an African household. Another huge impediment to becoming a vegetarian for me is that I dont know what qualifies as a vegetable. Apparently, chicken nuggets are not vegetables. Who knew? Certainly not me.

I can usually maintain a vegetarian diet for two weeks before I falter, usually from iron deficiency and sheer ignorance. But the one vegetarian option that I consistently love is Impossible burgers. They taste like real burgers (and no I was not paid to say that). Burgers are my favorite food in the world, but Im trying to cut down on eating them.

Unfortunately the saturated fat content is super-high, so I try not to eat them too often. I dont know anything about nutrition, but Ive heard its not good for you. Ive heard, allegedly, that saturated fat clogs your arteries, allegedly. But if there are any scientists reading this, a meat substitute with low saturated fat would absolutely change the game.

Its worth noting, I think veggie burgers are disgusting and the texture is too mealy. I eat my Impossible burgers with spinach, one of my favorite vegetables despite the fact that it spoils in 45 minutes, and tater tots. Tater tots are a nod to my Junie B. Jones taste palate, but in my defense, when you put tater tots in an air fryer, they really hit the spot.

Ive been using the air fryer for about a year. My roommate had it, and I was like, What is this? I started using it once he explained what it was. Also, it just eliminated dishes andmade my life easier. I would just cook the tater tots in the oven before, but it doesnt taste as good.

I use it whenever I cook tater tots, so maybe once a week, twice a week. Im a creature of habit, so Ill go on a wave where Im eating several Impossible Burgers a month, and then Ill go two months without eating anything at all.

Sunday, August 1I absolutely love ramen. I have been eating it all my life, but I only recently learned that you could add a half-boiled egg, scallions, greens, and shrimp to ramen to make it fancy. I get a nice brand of ramen. Its not too expensive. Its called Shin Ramyun gourmet spicy. I just like the spices. Its tasty. I like spicy stuff. Im spicy.

My favorite spice in the world is Lao Gan Ma Spicy Chili Crisp Hot Sauce. It is so delicious and I go through several jars a month.

I got really into this chili oil when I was introduced to it at one of my favorite restaurants. I wasnt always into spicy food. One of my favorite meals, which I didnt cook, is ground beef with macaroni, tomatoes, and onions. My mom would add spice to that and as a kid I would say, I can taste the spice, I can taste the spice, its killing me. Until eventually she took out all the spices. Which is such an annoying thing for a child to do, but Im a middle child and Im desperate for attention. Now as an adult, I have a much more refined palate than when I was wearing Lisa Frank and had a rolling book bag.

Sign up for the Grub Street newsletter.

See the original post here:
Ziwe Loves to Combine Sweet and Savory - Grub Street

Fitness YouTuber Aseel Soueid isn't afraid to take on an ambitious weight loss or muscle-building challenge. In the past, for instance, he ate like Hugh Jackman's 'Wolverine' for a day and tracked the results. Now, in one of his latest videos, Soueid is on a new mission: to get absolutely shredded and reveal his six-pack absand it turns out, it's one he's already accomplished. Soueid's lean, ripped physique speaks for itselfand he helpfully shared the exact steps he took with his diet and workout that helped him get into single digit percent body fat.

"If you're serious about your fitness goals to the next level, weight yourself daily and jot down your weight," Soueid says. "Make sure you're tracking [your results] and seeing trends." While this tactic may not work for everyoneespecially given that it might cause you to fixate or feel guilty about the lack of sudden progress, there is science to support that it can work for some people.

"There's a right way to make coffee to actually help you get leaner and lose body fat," Soueid says. To do this, you should drink water before you touch your coffee. Soueid suggests drinking 16-32 ounces of water first to hydrate yourself. Then, drink your cup of black coffee, which is a caffeine source and a natural pre-workout drink. Soueid says that he hits the gym 30 minutes after his cup for a fasted workout, thanks to his intermittent fasting routine.

Soueid shares his entire workout plan, which he says he sticks to 6 days a week to maintain lean muscle and a muscular, dense physique.

Monday: Chest and Arms (A) workoutTuesday: Legs and Abs (A) workoutWednesday: Back and Shoulders (A) workoutThursday: Chest and Arms (B) workoutFriday: Legs and Abs (B) workoutSaturday: Back and Shoulders (B) workoutSunday: Off Day

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

After his morning workout, Soueid breaks his fast with meal #1, adding that he likes to eat 2 big meals and one snack. Here's exactly what he eats throughout the day:

Meal 1: Egg white omelette with veggies, bowl of oatmeal with fruitMeal 2: Lean steak with "tons of potatoes"Snack: Greek yogurt frozen ice cream with a protein smoothie or Greek yogurt with fruit

"I find it works so much better than splitting my meals up into 5 or 6 different meals to hit my total calorie goal," he says. "What it takes to get shredded does not matter whether you like to have 5 meals, 6 meals, or 2 big meals. You need to make sure you dial down your own personal calorie intake along with your macros. Being on a calorie deficit is ultimately what's going to get you super lean."

This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

"Cardio is just a tool to burn more calories throughout the day," Soueid says. If you're just starting out, he suggests 1-2 cardio sessions in your first week, adding in a session every 2-3 weeks.

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

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

See the original post here:
This Guy Revealed the Exact Diet and Workout That Helped Him Get Shredded Abs - Men's Health

Fiber is more important to your diet than you might think, and chances are you're not getting enough of it.

Most Americans only consume about half of the recommended amount of fiber they need, says Nate Favini, MD, an internist and Medical Lead at preventative care practice Forward. That's because the average American diet is high in processed foods, which are often devoid of fiber.

Over the past 10 years, researchers have found fiber can improve your life expectancy and decrease your risk for certain health conditions. Meanwhile, not getting enough fiber can have an adverse impact on your health.

There are two types of fiber: soluble and insoluble.

Shayanne Gal/Insider

The FDA recommends women consume between 21 and 25 grams of fiber soluble or insoluble per day, while men should consume between 30 and 38 grams daily.

Many of fiber's health benefits relate to its ability to slow digestion. This can help with hunger control, stabilizing blood sugar, and much more. Here are six health benefits of eating a high-fiber diet and tips for easily adding it to your diet.

The trillions of naturally-occuring bacteria in your gut feed on fiber as it's digested. In fact, complex carbohydrates like the ones found in whole grains, beans, and legumes are some of your gut bacteria's favorite things to feast on.

Gut bacteria, which collectively make up the "gut microbiome," are important because they extract vitamins and minerals your stomach acid leaves behind. Your colon then absorbs nutritional building blocks such as Vitamin K, B12, thiamin, and folate and puts them to work in your bloodstream.

Researchers are just beginning to understand all that these hungry bacteria do. But a 2011 paper published in Surgical Clinics of North America found the gut microbiome supports metabolism, contributes to your immune system, regulates energy levels, and much more.

Prebiotic foods are especially beneficial for gut health. These foods, like onions and garlic, contain "fermented fiber." As the bacteria in your colon break down fermented fiber, gases are produced.

These gases can cause discomfort in the lower tract of your digestive system as they inflate your colon, and lead to bloating. To get the full benefits of fiber without the discomfort, add fiber to your diet slowly, increasing the amount you consume slightly over the course of weeks or months.

Both insoluble and soluble fiber slow your digestion, which can signal to your body that it's not in a huge hurry to eat again. This helps you feel fuller for longer, and therefore may reduce your caloric intake.

A 2017 study published in Food and Nutrition Research of 40 college-aged women found that inulin fiber a naturally occurring soluble fiber found in foods like bananas, garlic, and onions significantly reduced appetite.

During the study, participants were given either a placebo or water mixed with 16 grams of inulin fiber and told to drink it first thing in the morning. After drinking the mixture for seven days, researchers assessed participants' appetite. The inulin fiber group reported feeling less hunger and consumed an average of 21% fewer calories at lunch than the placebo group.

Many foods rich in fiber can help regulate blood sugar levels thanks to their lower glycemic index. The glycemic index ranks different foods based on their blood sugar level impact. It's important to stabilize your blood sugar levels, as too many spikes over long periods of time can contribute to weight gain and type 2 diabetes.

"Eating more fiber can help with stabilizing blood sugar, because fiber slows the absorption of sugar in your intestines," says Favini. While adding fiber to your diet can help stabilize blood sugar levels, it's also important to decrease sugar consumption. A high sugar diet creates an environment where harmful bacteria thrive.

Results from a 2016 study published in Experimental and Therapeutic Medicine with 117 study participants found that fiber effectively regulated blood sugar levels. Participants were given 0, 10, or 20 grams of supplemental soluble fiber each day for a month. After a month, fasting blood glucose and triglyceride levels significantly improved in the groups who were given fiber.

For some people, consuming fiber can relieve constipation. That's because fiber adds bulk to your stool, helping it to clear out.

A 2016 medical review published in Alimentary Pharmacology and Therapeutics synthesized the results of seven different randomized controlled trials. They found that 77% of adult participants successfully treated some chronic constipation symptoms by consuming more dietary fiber. However, researchers found that flatulence also increased with a higher fiber intake, which could lead to abdominal discomfort.

If you're trying to treat constipation, both soluble and insoluble fiber will help. However, be aware fiber can sometimes make constipation worse, especially if you are dehydrated. Make sure that you are drinking plenty of water as you slowly increase your fiber intake.

Read more about the best ways to get rid of constipation.

Fiber also plays a role in cholesterol management by limiting the amount of cholesterol released into the bloodstream. According to the Mayo Clinic, eating five to 10 additional grams of soluble fiber per day can reduce low-density lipoprotein (LDL) cholesterol, otherwise known as "bad" cholesterol.

High cholesterol levels are closely linked to heart disease. This could explain why individuals who eat a high-fiber diet have a significantly lower risk of developing heart conditions such as hypertension, stroke, and heart disease.

Not only does eating fiber promote overall gut health, but it may also reduce your risk of developing colon and other digestive related cancers.

A 2015 study published in the American Journal of Clinical Nutrition with 33,971 participants found that people who consume high amounts of fiber from cereals and fruits were at a lower risk of developing colon cancer.

The link between fiber and other types of cancer is still unclear. However, a 2009 study published in The American Journal of Clinical Nutrition with 185,000 post-menopausal women found that those who consumed more dietary fiber were at a lower risk of breast cancer.

Eating more fiber is a simple way you can improve your overall health. Getting your daily recommendation can begin with making some easy swaps in your regular meals.

Because whole grains are less processed than white flour, the natural grain fiber stays intact. Favini recommends switching out processed grains for whole grains as a simple way to get more fiber.

For example, swapping brown rice, whole-wheat pasta, and bran cereal in for their processed counterparts is an easy dietary change.

You can also switch out white flour for whole wheat flours in baking. Here are some more tips to make your chocolate chip cookies healthier, for example.

Flaxseed contains 2 grams of fiber per serving, making it an excellent addition to your diet. Ground flaxseed is easily added to yogurt, oatmeal, muffins, and even cookies.

Favini also advocates for adding chia seeds, which have 10 grams of fiber per serving, to meals or drinks as another easy way to boost fiber content.

Fiber-rich snacks are a delicious way to make your diet more fiber-friendly. Some snack options include:

Shayanne Gal/Insider

Start your day with fiber instead of sugar-laden pastries or pancakes to prevent blood sugar spikes.

A great early morning meal option includes yogurt with fruit. Or, if you're craving carbs, choose steel cut oatmeal, 100% whole grain toast, or fiber-rich cereal.

Fiber is crucial for overall gut health and can improve digestion while reducing your risk of developing colon cancer.

With the average American consuming only half of their daily recommended fiber intake, it's important for most people to up their intake. Swapping out processed foods for whole grain alternatives is a simple first step to integrate more fiber into your diet.

Visit link:
6 health benefits of fiber and how to add more to your diet - Insider - INSIDER

My name is Siani Peterson (@nurse_siani), and I am 26. I live in San Antonio, Texas, and I am a pediatric nurse. After diagnoses for prediabetes and hypertension, I signed up for the Noom app to aid my weight loss effort and lost 50 pounds in seven months.

Growing up, I had always been the "bigger girl." I was the bigger friend, the bigger cheerleaderjust the bigger [fill in the blank]. But things started to spiral out of control with my weight during my divorce in July 2016, and continued as I started nursing school in January 2017.

I was beyond stressed and I turned to food. I ate to cope with my feelings, and out of boredom. Eventually, my weight led to health issues. I was diagnosed with both prediabetes and hypertension.

This led me to try quick-fix ways to lose weight. I had liposuction twice, as well as the lap band procedure. But they both failed for me simply because I was not willing to make the commitment to change my lifestyle. At 24, I had hit my highest weight of 255 pounds.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I saw an ad for a program called Noom, and they were offering a free two-week trial. I figured, what else did I have to lose besides some weight? I was willing to try anything (other than going at it on my own) at that point. My turning point came when I joined Noom on December 1, 2019. I was 25 at the time.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

I use the app, which has a calorie tracker and a step tracker. Im able to enter in what I eat, and the food log is honestly 90 percent of why I have lost weight. I also like to see how active I am, and it also has a weight tracker that tells me how much progress Ive made. I only eat the number of calories that I need a day to give me adequate energy and still allows me to lose weight. I like to say, This is what works for me. This is what works for Siani.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

So I just recently started exercising in July 2020. Now I cant get enough of it, and I broke my plateau since adding it in. I rotate leg day, an arm and chest day, and a cardio day. If you wanna sweat, do the StairMaster for 20 minutes!

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

These three changes helped me see the most noticeable results in my weight loss.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

You have to hold yourself accountable when it comes to weight loss, but its okay to use extra tools. I used Noom to take all the guesswork out of eating. I also purged my house of junk food to set myself up for success.

Although I lost my initial 50 pounds through diet alone, I'm starting to find exercise that I enjoy. I have fallen in love with weightlifting.

I want to encourage other women and remind them of some motivation words that I love: You are that girl, you will forever be that girl, and now you a going to show them you are that girl, period.

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

This commenting section is created and maintained by a third party, and imported onto this page. You may be able to find more information on their web site.

Originally posted here:
I Used The Noom Diet App And Lost 50 Pounds In 7 Months - Women's Health

While the coronavirus crisis threw the world into flux, Baltimore Ravens wide receiver Willie Snead didnt have to choose between training with an established football coach and seeing his family. He could do both.

During high school, Snead played under Willie Snead III. So this offseason, with gyms closed and NFL minicamps canceled, the Ravens slot specialist worked out with his father day after day near his home in Florida.

And he noticed the benefits.

I had a great offseason, Snead said Wednesday in a video chat news conference. I got the results I wanted. I feel faster; I feel lighter. I dropped like seven pounds.

Snead, the most experienced member of a young receiving corps brimming with potential, felt an extra urgency this spring and summer. Though hes reeled in 242 passes over the past five seasons for the Saints and Ravens, Sneads never signed a lucrative contract more than two years in length. He joined Baltimore as a restricted free agent in 2018. Last season, he agreed to a one-year extension worth a relatively modest $6 million.

At 27, he enters the 2020 season once again in a contract year.

And he once again finds himself playing a prominent role on a high-powered offense for a title contender. Sneads been on playoff rosters the past three seasons but hasnt advanced past the divisional round.

So on a personal level and within the context of the team, circumstances pulled Snead to attack this 2020 year the best I could.

This is my contract year Im up again and I just want to get the best out of it, Snead said. Im just excited for the opportunity to come out here with these young guys and push this offense to the next level. Thats my expectation for myself. Im here now. I feel great. Im just ready to go, man.

The Ravens in April drafted two receivers, third-rounder Devin Duvernay and sixth-rounder James Proche, who thrived in college running routes out of the slot. Thats where Snead has done most of his work during his five NFL seasons, and Baltimore is well positioned to move on with younger players if one of the rookies impresses in 2020.

This year, though, Sneads place on the Ravens is safe. And to make the most of it, he decided to lose weight. Snead said he played between 200 and 202 pounds in recent years, and he figured if he got lighter, hed add quickness and be able to separate from defenders more regularly.

Thats where a little help from dad came in handy.

Some ways I [dropped weight] was just training in Florida, Snead said. Its hot, its humid. Were sweating every day. My dads got me on the pavement running.

Snead paired those workouts with a stricter diet. He said he focused on eating clean and avoiding carbs or added sugars in his meals.

Seven pounds rolled off in the Florida heat, and Snead hopes that helps his success pile up in Baltimore.

I feel really good at this weight, he said. I havent been this weight since my first year in the league, and Im just feeling pretty good going into the season.

Thanks for visiting PennLive. Quality local journalism has never been more important. We need your support. Not a subscriber yet? Please consider supporting our work.

Aaron Kasinitz covers the Baltimore Ravens for PennLive and can be reached at akasinitz@pennlive.com or on Twitter @AaronKazreports. Follow PennLives Ravens coverage on Facebook and Youtube.

Here is the original post:
Dad, diet and sunshine: How Baltimore Ravens Willie Snead got in shape for contract year - PennLive

Out of all of the KarJenners, Kylie Jenner has always been the one to subvert expectations. There was a time when she was simply Kim Kardashians little sister, but now shes just as, if not more, famous than her elder siblings. Rather than follow in her siblings footsteps, Jenner chose to go down her own path which eventually led to tremendous wealth and success.

Jenner was only a teenager when she started building her makeup empire. What started out as lip-kits and her tendency to overline her lips turned into Jenners multimillion-dollar company, Kylie Cosmetics. Today, the Keeping Up with the Kardashians star is worth an astronomical $900 million. Jenners astonishing net worth makes her wealthier than any of her family members.

But money isnt the only way that Jenner differs from her family. Her relationship to food is also drastically different than most of her siblings. Her only full-blood sibling, Kendall Jenner, is a model and thus has to keep to a pretty strict diet whenever shes working. On the other hand, her Kardashian siblings place even more restrictions on themselves. Kourtney Kardashian is known for her gluten-free diet and her aversion to sugar. Meanwhile, Kim Kardashian West is a vegetarian who abstains from drinking alcohol.

RELATED: Khlo Kardashian Fans Are Clowning Her & Her Sisters After a Hypocritical Tweet

Jenner, on the other hand, is far more lax in her diet. She loves all different types of food and is known to get angry if she doesnt have access to food when shes hungry. In an interview with Harpers Bazaar, Jenner came clean about her love of food. She even mentioned that her two-year-old daughter, Stormi Webster, takes after her in terms of appetite.

If there was a face of hangry, it would be me, the Kylie Skin owner shared. I would be the face of angry. And Stormi has it too; because when that little girl is a little hungry she turns into a different baby. So, if you wonder where she gets it from, its me, for sure, Jenner confessed.

Jenner seems to be an equal opportunity foodie. She has a deep love for sushi and also really enjoys donuts. Though her favorite cheat meal is In-N-Out Burger, she typically mixes plenty of healthy food in her diet as well. In fact, she recently shared her own personal recipe for avocado toast on her sister Kourtneys lifestyle site, Poosh. Jenners recipe is pretty standard with the exception of one polarizing ingredient.

Jenners recipe starts off pretty standard, Avocado and sourdough bread make the base of the avocado toast and Jenner also sprinkles the toast with some salt. For added flavor and a bit of a kick, she also adds crushed red pepper, which is also pretty standard as far as avocado toasts go. But, the final ingredient is where things get a little polarizing. The reality TV star tops off the toast with a drizzle of honey for a touch of sweetness.

Adding honey to avocado toast seemed to be a polarizing choice for Jenners fans. Some people on Twitter argued that they loved the recipe and it brought a new dimension to the toast. Others felt that avocado toast was a strictly savory treat and adding honey was bizarre. Personally, we hate the idea of honey and avocado together, but clearly it works for Jenners palette.

See more here:
Kylie Jenner Puts The Weirdest Ingredient on Her Avocado Toast - Showbiz Cheat Sheet