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7 Ways Plant-Based Nutritionists Are Making Changes to Meal Prep – The Beet

Posted: April 25, 2020 at 12:41 pm

Jen Hernandez RDN, CSR, LDN; Board-Certified in Renal Nutrition, recently shared her thoughts with The Beet on why she loves adhering to a plant-based diet. I have always found great importance in following a plant-based diet, no matter our environmental situations, she told us. Increasing [your intake of] plants gives us so many more nutrients, with fewer preservatives and unhealthy fats,while providing more stable energy.

For some of us, new-to-veganism (or, you know, mere mortals), sticking to a purely vegan diet can be tough. These anxiety-provoking times amid the coronavirus pandemic can make us want to speed dial a pizza. The upside of the scary times we live in is thatthey can also inspire us to double-down on our efforts to nourish our bodies and minds with wholesome, plant-based foodsto weather the storm. To help us figure out how to best tweak and modify our plant-based routine during the coronavirus outbreak, we reached out to plant-savvy nutritionists for their best advice.

Want more? Sign up for yourbeginners guide to going plant-basedfor 7 days of recipes, advice and inspiration.

Were all about following the lead of Julieanna Hever, MS, RD, CPT, co-author of The HealthSpan Solution, and making room for extra soups in our freezer right about now. I have been batch cooking soups more frequently and storing them in the freezer. Soups are the ultimate healthy go-to meal as they make delicious templates for some of the most nutritious and health-promoting food groupslegumes, vegetables, nuts, seeds, herbs, and spices, she shares. There are infinite ways to flavor these ingredients to please any palate, she adds noting that with certain items less consistently available when buying groceries, soups provide a great canvas to make your favorite recipe as you have ingredients handy and still be able to enjoy at a later time when the mood strikes, but grocery inventory may not.

For many nutritionists, they went into the field because of a love of cooking and/or because the joy of meal prep is ingrained into their very DNA. Right now, theyre cutting themselves some slack, and we think we all should, too.We are doing more prepped food, particularly bagged salads and stir-fry mixes. I have also been using pre-seasoned tofu and tempeh more frequently, shares Jennifer Hanes MS, RDN, LD, a vegetarian nutritionist with a plant-based ethos. Despite more time at home, we have less time to prep food because homeschool, and my own business pursuits, she continues. On the rare days when she finds herself with time to spare, shes relishing those hours to experiment with new cooking techniques and different types of cuisines.

The biggest change for me right now is making more homemade plant-based milks as options are decreasing at the grocery stores and going out may not even be an option. I prefer using oats because they are cheap (cheaper than cashews or almonds), require no soaking/prep time, and can be customized to be used as a flavored creamer for coffee, offers Hernandez. Her signature oat milk: Combine one cup of oats with four cups of filtered water and blend in a high-powered blender for several minutes. Strain through cheesecloth, a coffee filter, or even a fine t-shirt. Serve and enjoy. Bonus: You can use the pulp of the oats to add more fiber to oatmeal or mixed into baked goods as well, Hernandez adds.

With it harder to track down ingredients than normal, now is not the time to channel your inner Julia Child. Instead, turn to the pantry to make the most of your kitchen inventory. Im looking at using more pantry staples and keeping it as simple as possible. For example, a box of dried lentil pasta and a can of crushed tomatoes with some Italian spices like oregano, basil and parsley can make a filling, high-fiber, high-protein meal in one bowl, says Hernandez. For more ideas, check out the 5 best recipes to make at home using your pantry staples.

For many, were being far less active in our daily lives right now, even if were finding time to squeeze in workouts or make strength training adventures out of old textbooks. Since were not walking nearly as much as were used to, were also not burning as many calories as we typically do throughout the day (think of all those laps you do around the office or to-and-from the gym!).

I am eating slightly less food overall due to a decreased appetite from being more sedentary than usual, Hever admits. Because of this, I am being extra conscientious about making my meals nutrient-dense so that every bite matters. This means prioritizing vegetables, fruits, whole grains, legumes, nuts, and seeds in tasty combinations of soups, salads, sides, and sweets and minimizing intake of highly refined foods. Were with ya, with one exception: Always save room for vegan chocolate peanut butter cheesecake. Always.

Not only do fruits and vegetables provide you with antioxidants, vitamins, and minerals to protect your health, but they also provide you with plenty of fiber to keep digestion regularand we all sure dont want to deal with the added stress of constipation or other digestive woes right about now. Dont forget to use vegetables and fruits, whether theyre fresh, frozen or canned, advises Hernandez. If you have a local community-supported agriculture system (CSA), you may be able to get local produce delivered straight to your home! Plus youre supporting local farmers, which is always a feel-good win, she says.

These trying times present an opportunity to spin some things positively. One such realm? The kiddos diets. If you reframe this period as a chance to expand your kids palates, you may be surprised about how their tastes and food interests evolve. I have been working particularly hard towards broadening my son's diet. He's better than a lot of kids, but I would prefer him to have a much broader base of foods, says Hanes. This is because a greater variety in diet improves the gut microbiome which can help support the immune system more efficiently and also affect certain mood problems, such as depression and anxiety, she says.

To work towards this, Hanes and her son have struck a deal in recent weeks: IIf he eats well, and without whining during the week, he gets to pick what the household eats for dinner on Sunday nights. It has worked wonderfully so far! And his veggie intake has gone up as a result, she adds.

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7 Ways Plant-Based Nutritionists Are Making Changes to Meal Prep - The Beet

Mapping metals in feathers – Yorkton This Week

Posted: April 25, 2020 at 12:41 pm

University of Saskatchewan (USask) and Environment and Climate Change Canada (ECCC) researchers have mapped metals in bird feathers, a technique that could help make environmental monitoring less destructive.

In a recent paper published in X-ray Spectrometry, researchers used the Canadian Light Source (CLS) synchrotron at USask to examine the level and distribution of zinc in feathers from birds that were fed high-zinc diets.

The same technique could be applied to toxic metals like mercury, even at low concentrations, says Agriculture and Agri-Food Canada scientist Fardausi Akhter. You could just take a feather from the bird and be able to show if it was exposed to toxic metals present in the environment.

Akhter, a toxicologist interested in applying synchrotron techniques to environmental questions, first started working on this project with Graham Fairhurst, a USask avian ecophysiologist, when they were both working as postdocs supervised by Catherine Soos. Soos is a wildlife health specialist and research scientist at ECCC, and adjunct professor at USask (Department of Veterinary Pathology, Western College of Veterinary Medicine), whose research focuses on investigating impacts of large-scale environmental changes on wildlife health. Her team often uses feathers as tools to evaluate exposure to toxic metals, and impacts of exposure on health of wild birds.

More and more, ecologists are using feathers to measure exposure to toxic metals in the environment. Since feathers are replaced seasonally, they can provide insight into the changes in environmental toxins directly, without any harm to the animal. Further, the synchrotron technique leaves the feather intact, unlike traditional techniques that require the sample to be pulverized to see the quantity of the element.

Traditionally, exposure to heavy metals or trace elements is measured in samples of homogenized tissues, blood, or whole feathers, says Soos. This provides valuable information, but when it comes to feathers, it was still unclear how or where metals are distributed within the feather.

They turned to synchrotron techniques to investigate feather structures at a scale of a thousandth of a millimeter and to learn more about potential physiological mechanisms associated with trace element deposition within feather microstructures, says Soos.

Using the synchrotron gave us the opportunity to look into the feather in its original condition. We can look into exactly where the zinc is, down to the barbule, says Akhter. A barbule is the sub-unit of a feathers barb, and can be identified on the micron scale.

For this question, I dont know if any other tool would have allowed us to do this to look at the structures within something as tiny as a barbule, says Fairhurst. In fact, the barbules were where zinc was most heavily concentrated.

Previous research had shown that, like hair in humans, feathers can act as a sink for chemicals in the body, which in turn can contribute to the birds colouration and signaling, potentially affecting communication.

Zinc came up as nutritionally important, and it has a connection to melanin, which is involved in colouration of feathers, says Fairhurst. It can also be considered an emergent pollutant and could be problematic in some environments.

Using a technique called X-ray Fluorescence Mapping (XRF) at the CLS, the researchers showed that the darker areas of feathers contain more zinc, a strong sign of the relationship between the birds pigmentation and diet. Melanin produces deep auburn-like reds, browns and blacks, rather than the bright colours some birds display.

Because of the presence of these metals in the feather, the bird is able to form melanin pigment molecules that contribute to these colours, which is very important for mating purposes, says Akhter.

What this means for environmental pollutions effect on mating and other feather-based communication tools in birds has yet to be explored, but the team did study how elevated zinc exposure affects its concentration in feathers. To do so, collaborator Karen Machin, a USask professor, raised birds with higher levels of dietary zinc to compare.

As expected, the birds with more zinc in their diets also had more zinc in their feathers, a result with promising implications for environmental monitoring.

The VESPERS beamline at CLS is an incredibly powerful tool, and the scientists there are really a part of the team, says Akhter, whose work on these and other questions continues.

The researchers have many further avenues for research planned, particularly in developing XRF mapping techniques for looking at other contaminants in birds. Using the same techniques, they are currently comparing levels and distribution of multiple toxic metals in the feathers of tree swallow nestlings that developed in the oil sands region of Alberta, to those at reference sites.

University of Saskatchewan (USask) and Environment and Climate Change Canada (ECCC) researchers have mapped metals in bird feathers, a technique that could help make environmental monitoring less destructive.

In a recent paper published in X-ray Spectrometry, researchers used the Canadian Light Source (CLS) synchrotron at USask to examine the level and distribution of zinc in feathers from birds that were fed high-zinc diets.

The same technique could be applied to toxic metals like mercury, even at low concentrations, says Agriculture and Agri-Food Canada scientist Fardausi Akhter. You could just take a feather from the bird and be able to show if it was exposed to toxic metals present in the environment.

Akhter, a toxicologist interested in applying synchrotron techniques to environmental questions, first started working on this project with Graham Fairhurst, a USask avian ecophysiologist, when they were both working as postdocs supervised by Catherine Soos. Soos is a wildlife health specialist and research scientist at ECCC, and adjunct professor at USask (Department of Veterinary Pathology, Western College of Veterinary Medicine), whose research focuses on investigating impacts of large-scale environmental changes on wildlife health. Her team often uses feathers as tools to evaluate exposure to toxic metals, and impacts of exposure on health of wild birds.

More and more, ecologists are using feathers to measure exposure to toxic metals in the environment. Since feathers are replaced seasonally, they can provide insight into the changes in environmental toxins directly, without any harm to the animal. Further, the synchrotron technique leaves the feather intact, unlike traditional techniques that require the sample to be pulverized to see the quantity of the element.

Traditionally, exposure to heavy metals or trace elements is measured in samples of homogenized tissues, blood, or whole feathers, says Soos. This provides valuable information, but when it comes to feathers, it was still unclear how or where metals are distributed within the feather.

They turned to synchrotron techniques to investigate feather structures at a scale of a thousandth of a millimeter and to learn more about potential physiological mechanisms associated with trace element deposition within feather microstructures, says Soos.

Using the synchrotron gave us the opportunity to look into the feather in its original condition. We can look into exactly where the zinc is, down to the barbule, says Akhter. A barbule is the sub-unit of a feathers barb, and can be identified on the micron scale.

For this question, I dont know if any other tool would have allowed us to do this to look at the structures within something as tiny as a barbule, says Fairhurst. In fact, the barbules were where zinc was most heavily concentrated.

Previous research had shown that, like hair in humans, feathers can act as a sink for chemicals in the body, which in turn can contribute to the birds colouration and signaling, potentially affecting communication.

Zinc came up as nutritionally important, and it has a connection to melanin, which is involved in colouration of feathers, says Fairhurst. It can also be considered an emergent pollutant and could be problematic in some environments.

Using a technique called X-ray Fluorescence Mapping (XRF) at the CLS, the researchers showed that the darker areas of feathers contain more zinc, a strong sign of the relationship between the birds pigmentation and diet. Melanin produces deep auburn-like reds, browns and blacks, rather than the bright colours some birds display.

Because of the presence of these metals in the feather, the bird is able to form melanin pigment molecules that contribute to these colours, which is very important for mating purposes, says Akhter.

What this means for environmental pollutions effect on mating and other feather-based communication tools in birds has yet to be explored, but the team did study how elevated zinc exposure affects its concentration in feathers. To do so, collaborator Karen Machin, a USask professor, raised birds with higher levels of dietary zinc to compare.

As expected, the birds with more zinc in their diets also had more zinc in their feathers, a result with promising implications for environmental monitoring.

The VESPERS beamline at CLS is an incredibly powerful tool, and the scientists there are really a part of the team, says Akhter, whose work on these and other questions continues.

The researchers have many further avenues for research planned, particularly in developing XRF mapping techniques for looking at other contaminants in birds. Using the same techniques, they are currently comparing levels and distribution of multiple toxic metals in the feathers of tree swallow nestlings that developed in the oil sands region of Alberta, to those at reference sites.

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Mapping metals in feathers - Yorkton This Week

Stream some music and call me in the morning – yoursun.com

Posted: April 25, 2020 at 12:41 pm

To boost your immune system, doctors recommend a healthy diet that embraces fruits and veggies and has no vitamin deficiencies. But how about a little Prokofiev?

Sound like quackery? Its not. Numerous studies, including a 2019 review in the journal Annual Research & Review in Biology, have found that both performing and listening to music can have a significant impact on the immune system. And as COVID-19 fosters global tension and fear, everyone is looking for ways to mitigate that stress and boost the immune system to ward off viral infections.

Certainly music has an impact on the brain, and anxiety and stress impact the immune system, said Andrew Levin, a neurologist at the University of Pittsburgh.

STRESS RELIEF

Dr. Levin, an amateur trumpet player who performs with several local ensembles, said hes not an expert in the ways music interacts with the brain. But it works for him.

Music is a part of my stress release paradigm, he said, adding that he hasnt had much time lately to play. We know that music can affect brain states, so I dont believe it is much of a stretch to say that music can indirectly affect our physiology, and there is research that supports this notion.

According to a 2013 review in the journal Brain Behavior and Immunity, the emotional and psychological effects of listening to music have direct impact on biomarkers and hormone levels. Immunoglobulin A, which plays a crucial role in immune functions, was cited as being particularly responsive to music. There is also general consensus among researchers that listening to music reduces cortisol levels, with one 2007 study in the Journal of Music Therapy by A.J. Ferrer stating that music can be as effective as diazepam in reducing vital signs of anxiety.

DOES THE SONG MATTER?

So, does it matter what sort of music youre listening to?

It does, but only whether you like the song. Prior associations and relationships with different types of music affect how your body responds. In general, research indicates that relaxing music (i.e. slower tempo, peaceful music) is better for calming frayed nerves, decreasing blood pressure and respiration and settling the heart rate.

Curiously, while major music streaming companies including Spotify and Bandcamp report dips in usage during the pandemic, classical music streaming has seen a bump, along with folk and childrens music.

GOOD VIBES

A report by the classical music streaming service Primephonic states that listeners habits have shifted from early morning and evening listening to business hours. Listening during lunch hour has doubled, and countries shut down the longest due to COVID-19 have seen up to a 50% increase in listening time.

This music provides hope, Primephonic CEO Thomas Steffens said in a phone call from the Netherlands.

He also said the rate of increase for new subscriptions is much higher than it was a month ago, even though Primephonic is marketing less.

The increase is a mixture of people who already like classical listening more and new listeners trying out the genre, like how many people are now trying new recipes, Steffens said.

Idagio, another classical music streaming service, also reports increased usage. Orchestras and opera houses around the country are streaming video performances and drawing millions of viewers. On Easter, Italian opera singer Andrea Bocelli sang a selection of hymns in an empty cathedral in Milan. By the next evening, the performance had garnered more than 30 million views on YouTube.

Noah Potvin, a professor of music therapy at Duquesne University, said classical musics cultural associations include relaxation and refinement and a certain health image, and this is likely driving listeners to the genre.

Think of any Lexus or Mercedes commercial with soaring classical melodies, he said. That sense of security and peace is attractive right now.

Potvin is skeptical of some of the research linking music with the immune system, questioning whether its healthy to use music or any other tool to suppress anxiety.

The research is superficial, though I dont mean that in a pejorative way, he said. I think the information we have is valuable, but we need to go deeper.

Music therapists use music to treat acute anxiety and stress, but Potvin said a more valuable use is exploring how music can help listeners work through anxiety and stress instead of simply covering over such sensations, which can be counterproductive. Using music for progressive muscle relaxation is a common technique at the moment, he said.

Listening to music is not a cure-all. Its another example of the much-discussed mind-body connection that has so captured the public consciousness in recent years, which deals with how emotional and mental health have physical outcomes.

Im a skeptic by nature, so when I first heard of the mind-body connection I thought it was new-age woo-woo, Levin said. However, the more I learned about human physiology, and in particular neurophysiology and neurology, I became increasingly convinced that we actually underestimate how profound this connection is.

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Stream some music and call me in the morning - yoursun.com

‘GLOW’ Helped Alison Brie’s Relationship With Her Body – Showbiz Cheat Sheet

Posted: April 25, 2020 at 12:41 pm

Dealing with body issues is a problem that far too many actors go through, no matter if female or male. The pressure to look a certain way in the world of showbiz has never really stopped, unfortunately, if more awareness of embracing real body shapes.

Alison Brie is one actress who went through quite a few challenges in thinking she never looked good enough. Working on the women wrestling series GLOW, however, gave her a new body outlook in how she works on the set of movies/TV.

Some interesting insights now come from her changed opinion about body aesthetics. Many of her views on how women are viewed will hopefully be passed on to other actresses who think they always have to look like a producers fantasy.

Brie plays Ruth Wilder on Netflixs GLOW through all of its four seasons. It tells the story of Ruth who happens to be an unemployed actress in the early 80s, finding work eventually as a woman wrestler in the once real Gorgeous Ladies of Wrestling organization. Her experiences with that only grow wilder, if also empowering over time.

Perhaps a bit of meta hangs in the air with the show since it almost mimics what Brie has gone through in real life. Her experiences as an actress led to a lack of body positivity due to many producers/directors exploiting womens body shapes.

She went through all of this, if also dealing with personal issues like depression, according to an interview in Womens Health recently. In that interview, she also described how GLOW reshaped how she views her body thanks to her fellow cast and her trainers.

One quote from the above interview stands out about her experiences on GLOW: It helped with my relationship to my body times a million. Before, I always felt at odds with it; I wanted it to be something it wasnt. But I didnt have the tools to do that in a healthy way.

Jason Walsh has been Bries trainer through all her time acting on GLOW. Starting out, Brie had fought through body dysmorphia, a typical condition where someone thinks they always look out of shape when not. Nowadays, Brie says she looks back at red carpet photos and thinks she looked beautiful when, at the time, she always thought she looked disgusting.

Trying to overcome this in a TV show dealing with fit women going into the wrestling ring for entertainment was already a brave move. When working with Walsh, Brie managed to get herself in the best possible shape with the right tools and without starving herself.

Giving that positive body image enabled her to build up enough endurance where she says she never has faced a body injury while filming GLOW. At the same time, it enabled her to make her body fit enough to do limited stunts on her own for her own self-confidence.

Whether this means using those physical skills in another project remains to be seen. With GLOW winding up this season, can Brie find another show or movie combining fitness with dramatic acting?

Thankfully, the perception of body shape is beginning to change somewhat in Hollywood, despite many women still forced to look skinny. Working with her trainer enabled Brie to do strength training and break the myth it makes a woman look too bulky.

Besides, her diet has also been streamlined, leading to further healthy habits, not including daily workouts with yoga. All of this should reinforce her mind and body for whatever comes next after GLOW.

With several projects coming up involving elements of stunt work, Brie may continue using her body physically while influencing all the young actresses going through what she once did.

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'GLOW' Helped Alison Brie's Relationship With Her Body - Showbiz Cheat Sheet

Woman, 32, who ballooned to 350lbs because of her party-heavy lifestyle and 5000 calorie diet loses 200LBS after doctors told her she could DIE if she…

Posted: April 24, 2020 at 3:49 am

Daily Mail

Danitza credits her personal trainer for helping her lose 200 lbs.

Danitza Casas, from Scottsdale, Arizona, weighed 350 lbs. at her heaviest, having struggled with her weight throughout much of her childhood.

After being tormented with cruel nicknames like "gordita" which means chubby girl in her youth, Danitza's weight spiraled out of control during her adult years, thanks to a party-filled lifestyle and an unhealthy diet.

Then and now: Danitza Casas, 32, from Scottsdale, Arizona, went from 350lbs to 148lbs over the course of four years

"Ive always been a bigger girl ever since I was a kid," Danitza said. "Subconsciously, I believed that because I looked a certain way, I was ugly."

As Danitza got older, her issues with her weight continued to get worse in large part to her unhealthy relationship with food.

"I had to be eating over 5,000 calories on a bad day," Danitza said. "I would eat until I physically felt sick. I was classified as morbidly obese. I wanted to feel good about myself, I wanted to go and put on a dress and not feel like, 'What are people going to think?'"

While she was facing a constant struggle with her body image, she would outwardly appear to be confident and the life of the party. She admitted that sheused humor and her larger than life personality to mask her insecurities and the disgust she felt with her body.

Bad habits: Danitza said she used to turn to food for comfort and would eat 5,000 calories a day to make herself feel better

"I was always the life of the party but I felt like I had to be that loud, funny person because if not theyd be looking at my weight," she said. "At least if I was the butt of the joke I wasnt being laughed at."

Danitza began relying on food to make herself feel better and to overcome her insecurities about her weight, explaining that she would binge on treats as a means of gaining some control in her life.

"Anything fast food, anything fried, anything sweet. It was hard, your self-worth takes a toll. I didnt love myself at that time. I wanted to make myself feel better, even if it was for that moment. Even if that scoop of ice cream made me feel better in that moment. I couldnt control anything else but what I put in my body," she said, recalling how her doctor told her she was becoming morbidly obese.

Quick fixes: Danitza said she had attempted to lose weight a number of times, trying every pill and 'magic quick fix' that she came across

At her heaviest, Danitza wore a size 24, and she said shopping was a "horrible experience" for her. While her friends happily tried on trendy clothes, she was forced to shop in areas of the store designated for older women like her grandmother.

"I think the turning point for me was one night I thought I was having a heart attack and ended up going to the hospital," she recalled. "I was having an anxiety attack with a panic attack.

"I'm so young. I should be living my best life, and I'm here, thinking I'm having a heart attack. That's not how anybody should be living. I wanted to feel good about myself."

Danitza said she had attempted to lose weight a number of times, trying every pill and "magic quick fix" that she came across, but it wasn't until she started working out with her personal trainer four years ago that she saw real results.

"Beau, my trainer, was key in my transformation because he was very patient. When I met Beau, I couldn't do a single body squat without falling," she recalled.

Her friends were also incredibly supportive, and their compliments helped fuel her weight loss.It took her four years to lose 200 lbs., but she was left with excess skin on her legs, arms and face.

Danitza had surgery to remove the excess skin between her breasts, under her chest, on her stomach, and around her hips.

"I had a lot of complications from the wounds, but you know what? I would do it all over again," she insisted.

Video: Why this wont help you lose weight (Provided by Buzz60)

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Woman Who Lost 300 Lbs. Says Shes Stress Eating Out Of Fear Shell Contract COVID-19

Amanda, who recently lost 300 lbs., says the fear of contracting COVID-19 is causing her to stress-eat. She says once the novel coronavirus hit her state, she panicked, spent all her vacation money on food, and has started to put on weight. TELL DR. PHIL YOUR STORY: How Has the Coronavirus Changed Your Life? At this point, I feel like Im the poster child for dysfunction, she says. WATCH: Routine Gone? Dr. Phil Explains Why Personal Standards Can Erode During Self-Isolation Suspended rules dont work, says Dr. Phil, explaining that often, people dont hold themselves to the usual routines or standards during emergencies. Continuing, he tells Amanda, Youve put in too much work to let it fall apart in this short period of time." Watch the video above to hear Dr. Phil describe Seven Keys To Permanent Weight Loss, then check here to find out where you can see Tuesdays episode. Check here for your local listing. TELL DR. PHIL YOUR STORY: Is quarantine ruining your life?

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She went from a size 24 to a size 4 and celebrated by splurging on a pink leather Versace skirt in her new size.She said she cried tears of joy when she tried it on and realized that it fit her perfectly.

Danitza, who now weighs 148 lbs., commemorated the moment when she took all of her old clothes and "torched them" outside.

"Today I feel confident. I love myself," she said. "I feel like people see me for me and not just a big girl. I feel really proud of my accomplishments and the way I look now because I worked very hard to get where I'm at."

She hopes to inspire others, and she even offered words of encouragement for those who are struggling with obesity.

"Where you're at now is not where you're going to be forever," she said. "You are the only person standing in the way of what you want. If you want it bad enough, go get it."

Slideshow: 10 women share the most important thing that helped them lose weight (Courtesy: Shape)

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Woman, 32, who ballooned to 350lbs because of her party-heavy lifestyle and 5000 calorie diet loses 200LBS after doctors told her she could DIE if she...

16 Tips For Losing Weight After 40, According To Experts – Women’s Health

Posted: April 24, 2020 at 3:49 am

Even if you've considered yourself an active person all your life, losing weight after 40 can feel like an uphill battle. That's because your body composition, metabolism, and hormones all change as you age, so the weight-loss methods you've used in the past may not be as effective or quick when you're a little bit older.

"One of the reasons that it's difficult to lose weight in your 40s is that you are beginning to lose muscle mass, so the composition of your body tissue changes," explains Keri Peterson, MD, Women's Health advisor. "Having higher muscle mass raises your metabolism, so your body burns more calories." So when you're dealing with the oppositeless muscle massthat means a slower metabolism. Argh.

Another thing that can slow metabolism is menopause, notes Dr. Peterson. Although, for some women, the process doesn't happen until their 50s, the transitional period into menopause can start in your 40s. And the hormonal changes associated with menopause can also make it harder to lose weight.

Despite those changes, it's not all doom and gloom when it comes to weight loss in your 40s. Losing weight may just require some new techniques you haven't had to use before, or slight tweaks to power up your old ones.

To jumpstart your weight loss, the biggest focus should be to develop habits that will help you build or maintain your muscle mass. "The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training," says Dr. Peterson (more on that to come). But nutrition and sleep habits also play a role here.

Let's get down to business: If you're having a hard time achieving your weight-loss goals after 40, these 16 expert-backed tips for losing weight in your 40s are totally doable and can nudge your body in the right direction again. (And, tbh, they're wise for anyone looking to move the needle to keep in mindnot just those over 40.) You'll be on your way to a stronger, healthier you in no time.

When your metabolism is naturally a bit slower in your 40s and older, you generally have to consume fewer caloriesand be strategic in how you divvy up your calories and macrosin order to maintain or lose weight. These general guidelines can help you gauge whether you need to make additional dietary changes to jumpstart your weight loss again.

Vegetables in particular are generally low in calories, yet still packed with vitamins and minerals, and you can eat them in large amounts. "These are rich in fiber which makes you feel full and they're nutrient-dense," says Dr. Peterson.

Erin Palinski-Wade, RD and nutrition and diabetes expert, adds that you can use fruits and veggies to help exercise portion control, too. "If you aim to fill half your plate with vegetables, it can help you to reduce the portion size of the other foods while feeling just as satisfied," she explains. "And since vegetables provide few calories, this strategy can reduce your overall calorie intake at each meal, helping to promote weight loss.

Your body has to work harder (meaning it burns more calories) digesting protein than it does fat or carbs, so Palinski-Wade recommends the strategy of upping protein intake to many of her clients, including women who are 40 and over. "Although I dont promote very high-protein diets, increasing your protein intake from 15 percent of your total calories to 30 percent can help you boost the calories your body burns during digestion, which may just help speed weight loss."

Sarah Mirkin, RDN, author of Fill Your Plate Lose the Weight, recommends 20 to 30 grams of protein per meal. "Its important to take in that amount of protein at all your meals, and ideally include high protein snacks as well," Mirkin says. "This helps to prevent lean muscle protein breakdown that decreases muscle mass percentage, increases fat percentage, and slows the metabolic rate. Muscle burns calories. Fat doesnt."

Not totally sure how to calculate your macros on your own? Consider working with a nutritionist to figure out your numbersthen you can use a macro calculator to track your food intake and make sure you're hitting those numbers. There are lots of free calculators online, and you can also ask your RD to point you in the right direction.

Yeah, you've probs heard that diet tip beforeas it's wise for anyone trying to lose weight. Fried foods contain a whole lot of fat and contribute to weight gainsimple as that. But again, in your 40s, you deal with natural physiological changes that make it *even* tougher to shed excess weight, so overdoing it on fried foods has larger consequences. "A 20 year old can get away with eating empty calorie meals. A 40 year old usually cannot on a semi regular basis," Mirkin points out. "Until we are age 20, [our] bodies are building muscle. After age 20, it stops."

Instead, swap your fried foods for oven-baked options (think: homemade baked sweet potato fries instead of the fried deal), suggests Palinski-Wade. "You still enjoy the same great-tasting foods but can save around 100 calories or more per meal." Score.

If you're a breakfast person, what you eat in the a.m. can set the tone for the rest of your day as far as weight loss goes (whether you're 40 or not!). "A breakfast rich in lean protein, fiber, and plant-based fats is the best option for curbing hunger and cravings later in the day," notes Palinski-Wade. In other words, start off with a breakfast that fits this bill, and you may end up slashing calories throughout the rest of the day.

It's a myth that eating at night leads to weight gain, Palinksi-Wade points out; it's more about what you're eating at night that can be an issue when it comes to weight management. "Since most of us dont have a salad for a midnight snack, if you find you tend to eat calorie-dense, high-sugar foods in the evening (like a bowl of ice cream) setting guidelines as to when to stop eating may help you to lose weight faster."

That delicious plate you just bought or cooked up might temp you to gobble it up in just a few bites, but that's probably not a good idea, says Palinski-Wade. "Eating slowly, eliminating distractions at meals, and even putting your fork down in between bites all allow you to get in touch with your bodys satiety signals and to stop eating when satisfied."

Mirkin adds that they key is listening to your body. "Eat when youre hungry, not starved," she saysand stop when you are satisfied, not stuffed. "Try to include small, frequent meals that are high in protein and vegetables with a small amount of healthy fat to fuel your body evenly throughout the day."

"Soda is just empty calories from sugar and provides no nutritional benefit," says Palinski-Wade. In addition, drinking simple sugars can spike blood sugar and insulin levels, causing your body to store more fat, she addsfat that will be tougher to shed over 40. Instead, swap the soda for naturally flavored seltzer, she suggests.

It's an easy way to cut calories, notes Dr. Peterson. "Plus, drinking often leads to making poor food choices." Palinki-Wade recommends reserving your night-cap for one day a week, since alcohol can stimulate appetite and make it easier to overindulge.

It's no secret that your hormone levels change as you enter menopause. "During menopause, the hormone estradiol decreases. Since this hormone helps to regulate metabolism, a decrease may lead to weight gain," says Palinski-Wade.

But paying attention to your diet can help with these hormonal changes. "Eating foods that are rich in phytoestrogen (dietary estrogen), such as flax seed, sesame seeds, dried fruits, and soybeans, may help to offset this hormonal change," she explains.

Again, the big thing to think about when it comes to your workouts at this age is building and maintaining muscle mass. Dr. Peterson suggests getting in 30 minutes of moderate exercise a day. The more you move, the more of a calorie deficit you'll have, meaning increased weight loss.

Julie Diamond, a NASM-certified personal trainer who's worked with older clients, recommends women over 40 strength train three to five times a week.

Unfortunately, you can't just focus on one area of your body. "Women should focus on all muscle groups in order to lose weight and build muscle because there's no such thing as spot training," Diamond reminds. "With that said, women have a tendency to gain weight in the midsection as we age and focusing on the core and a well-balanced workout will help to reshape body composition."

You may be super committed to your goal of dropping a few pounds, but remember rest days are important. "I see this mistake so often and it backfires every time," says Mirkin. "Your body perceives this as [a] major stressor on the body and your metabolism slows down to preserve body fat." Craving a break? Take ityour bod will thank you.

Sometimes the needle won't budge because of behaviors that have become second nature over 40. Consider adapting these lifestyle changes, and you may start to see real weight-loss progress.

Palinski-Wade says that people who track what they eat tend to lose more weight than those who don't. "Thats most likely because these individuals are more aware of what they are putting into their body, which can help them to make better choices and better moderate [their] portion size."

If you're unsure of how many calories you need to consume to maintain your weight, there are calories calculators you can use, adds Dr. Peterson. "[They] tell you the amount of calories you need to consume to maintain your weight based on your gender, age, height and activity level."

Stress, which plenty of women experience more of as they age and work and family responsibilities pile up, can lead to an increase in hormones like cortisol, which cause your body to store fat rather than burning it. To minimize your stress, Palinski-Wade suggests practicing breathing exercises every day, especially before bed.

Another option? Eat foods rich in vitamin C and omega-3 fatty acids, which Palinski-Wade says have been found to reduce the levels of circulating stress hormones in the body.

Hypthyroidism, a condition where the body doesn't produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn't a sign of hypothyroidism. This condition tends to affect women more in middle age, so it's important to rule it out if you're struggling with weight loss and get the treatment you need.

If you are taking the appropriate measures (e.g., eating enough of a calorie deficit for your age and body composition, stressing less, and working on strength training) and still not losing weight, and you also have other symptoms of hypothyroidism (such as constipation, fatigue, dry hair and nails), then it may be worth considering getting your thyroid levels checked," advises Dr. Peterson.

Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. Unfortunately, this can also cause weight gain. "When you get less than seven hours of restful sleep, metabolic changes occur that can make it significantly harder to lose weight," says Palinksi-Wade. "The appetite hormone ghrelin is increased while leptin (which controls hunger cues) is reduced, triggering an increased desire to eat, especially for foods rich in fat and sugar. Insulin resistance increases, which can trigger the body to store fat."

If you're struggling to fall asleep and stay asleep, try these tips for making your bedroom the optimal sleep environment.

Dr. Peterson and Palinski-Wade both agree that a support system can keep you accountable at any age. "Its much easier to motivate yourself to go to the gym when a friend is there waiting for you. And its much easier to eat nutritious meals when your family and friends arent pressuring you to have another cookie," says Palinski-Wade.

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16 Tips For Losing Weight After 40, According To Experts - Women's Health

Want to protect your brain function? Follow the Mediterranean diet – The Star Online

Posted: April 24, 2020 at 3:49 am

A new American analysis has found that following the well-known Mediterranean diet appears to be linked with higher cognitive, or brain, function.

Led by researchers at the US National Eye Institute, part of the US National Institutes of Health, the analysis looked at data on 7,756 participants taking part in two major studies investigating eye disease: the Age-Related Eye Disease Study (Areds) and Areds2.

Both of these studies have assessed the effect of vitamins on age-related macular degeneration (AMD).

AMD is a neurodegenerative condition that affects the retina, causing loss of central vision and affecting everyday abilities such as seeing faces, driving, reading and writing.

To assess how diet could also affect cognition, the researchers asked the participants to complete questionnaires at the start of the study about their average consumption of nine components of the Mediterranean diet.

This is a diet high in whole fruits, vegetables, whole grains, nuts, legumes, fish and olive oil, and low in red meat and alcohol.

To look at participants cognition, Areds tested the subjects cognitive function after five years, while Areds2 tested cognitive function at the start of the study and again two, four and 10 years later.

The findings, published in the journal Alzheimers and Dementia, showed that those who followed the Mediterranean diet more closely had the lowest risk of cognitive impairment.

In particular, eating plenty of fish and vegetables appeared to have the greatest protective effect, with Areds2 finding that after ten years of following the participants, those with the highest fish consumption had the slowest rate of cognitive decline.

In addition, the team found that participants with the ApoE gene, which increases the risk of Alzheimers disease, had lower cognitive function scores and greater cognitive decline, on average, than those without the gene.

However, following the Mediterranean diet brought similar benefits to those with and without the ApoE gene, suggesting that the cognitive benefits of diet are independent of genetic risk for Alzheimers disease.

We do not always pay attention to our diets. We need to explore how nutrition affects the brain and the eye, said lead author of both studies Dr Emily Chew. AFP Relaxnews

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Want to protect your brain function? Follow the Mediterranean diet - The Star Online

Dementia warning: Certain foods that form the basis of your diet may increase your risk – Express

Posted: April 24, 2020 at 3:49 am

Dementia is believed to have a number of risk factors, the biggest being age. While some risk factors are genetic and cannot be changed, others, including lifestyle choices, can. Researchers in France have found different combinations of food that form the basis of a persons diet may be associated with the risk of dementia.

The diet found to hold the most risk was one high in processed meats and snack foods.

The research, published online in the scientific journal Neurology, also found more diversity in diet, and greater inclusion of a variety of healthy foods, is related to less dementia.

Dr Sara Imarisio, Head of Research at Alzheimers Research UK, commented on the study: Currently dementia is a terminal illness and once a disease like Alzheimers [a type of dementia] gets underway in the brain there are no treatments that can stop the condition from progressing.

Understanding the different factors that affect our dementia risk is vital for finding new ways to reduce the number of people who develop the condition in the future.

READ MORE:Stomach bloating warning 0- the one vegetable you should avoid to prevent trapped wind

This study adds to existing evidence about the importance of a varied diet that is low in processed meat and dairy but rich in fresh fruit and vegetables, cereals, beans, nuts, fish and healthy fats like olive oil.

But Dr Imarisio did note: We should treat these results with caution, as the study relied on participants accurately filling out a survey, rather than having their food intake monitored.

Further research is needed to understand whether a healthy diet might affect dementia risk in combination with other aspects of healthy living or for particular people with an increased risk of dementia.

While a balanced diet is one way we can help to maintain a healthy brain, the best current evidence points to a number of other lifestyle factors that can also play a role.

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Other lifestyle factors that can play a role in reducing a persons dementia risk is not smoking, staying mentally and physically active, drinking within the recommended guidelines and keeping blood pressure and cholesterol in check.

The study asked more than 600 older people in France what foods they ate, then followed them for five years during regularly medical checkups.

At the end of this duration, 209 participants had developed dementia.

When researchers looked at their diets, there isnt much difference in individual foods choices, but there was a significant different on how those with dementia had grouped their foods.

The people who developed dementia were more likely to combine highly processed meats such as sausages cured meats and pates with starchy foods like potatoes, alcohol and snacks like cookies and cakes.

People with no signs of cognitive decline tended to group foods into smaller, more diverse food networks.

Those choices typically included healthier foods, such as seafood, fruits and vegetables.

Dementia UK lists four ways to reduce your risk of dementia.

These include:

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Dementia warning: Certain foods that form the basis of your diet may increase your risk - Express

Deepika Padukone and Ranveer Singhs healthy diet plan costs a fortune – Republic World – Republic World

Posted: April 24, 2020 at 3:49 am

Deepika Padukone and Ranveer Singh reportedly spenda huge amount on their healthy diet to keep fit and fine. They have opted for Personal Optimised Diet Supply which helps them maintain their health at all times. According to an entertainment portal, the meal plan almost costs them 90,000, which is a huge amount to spend on meals.

Deepika Padukone and Ranveer Singh have reportedly opted for Personal Optimised Diet Supply (PODS) to keep themselves fit and healthy. Theplan provides for a four-course meal for a month straight. According to a report by a leading entertainment portal, the meal plan costs the couple quite some money as they charge 90,000 and additional 10,000 with every additional meal. The actors who have subscribed to the plan also have the option to have a chef travel with them to different locations if they pay an additional 12,000 per day. According to the co-founder of PODS, who spoke to the entertainment portal, Ranveer Singh has been their client for over six years now. He said that Ranveer Singh is happy with their services and hence, also recommends it to many of his friends. They also revealed that they had accompanied Ranveer Singh to Paris when he was shooting for the film Befikre.

ReadRanveer Singh Falls Into A Dhol While Dancing To Deepika's 'Nagada'; Watch Hilarious Video

Also readHow Deepika Padukone's Fashion Choices Have Gone From Safe-chic To Offbeat-elegant

Deepika Padukone had recently uploaded a picture of husband Ranveer Singh where he could be seen peacefully sleeping with a name tag stuck to his foreheadthat said that he is the husband. In the caption for the post, Deepika Padukone mentioned that this is her kind of 'productivity' in the current times of Coronavirus. Have a look at the post from Deepika Padukones Instagram here.

ReadKiara Advani Or Deepika Padukone: Who Donned Mermaid Gown Better?

Also readArjun Kapoor & Deepika Padukone's 'Finding Fanny' Interesting Trivia; Read

Get the latest entertainment news from India & around the world. Now follow your favourite television celebs and telly updates. Republic World is your one-stop destination for trending Bollywood news. Tune in today to stay updated with all the latest news and headlines from the world of entertainment.

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Deepika Padukone and Ranveer Singhs healthy diet plan costs a fortune - Republic World - Republic World

Now is the time to take control of your diet, health – Winnipeg Free Press

Posted: April 24, 2020 at 3:49 am

DEAR MISS LONELYHEARTS: I went on a secret diet two weeks ago and gained five pounds! I had coffee for breakfast and ate my diet food for lunch salads, fruit and veggies but my wife would sucker me into eating a "regular dinner" meat with sauces and a pasta dish (were Italian), and then Id have some wine, and break down and eat some of her special desserts.

I think the weight gain is her fault. She knows I have to be on a diet, and isnt helping me at all. Im 45 ugly pounds overweight, according to my doctors scale, and Im borderline diabetic. The doc is concerned and asked me what I intended to do. I said I would lose all the necessary weight ASAP.

My wife is also overweight by about the same amount. I think she doesnt want me to get slim since she isnt anymore. We are at home a lot together kids have flown, virus is happening and she has started baking daily to fill the time, and then cooking these giant meals as if the kids still lived here. How can I handle this problem?

Pre-Diabetic and Gaining, Fort Garry

Dear Pre-Diabetic: Ask your wife the big unspoken question, nicely: "Are you worried that if I lose 40 pounds, bad things will happen? Like I would look at you critically, or Id start looking at other women?"

Then emphasize you must lose the weight because youre endangering your life and your doctor says its about to cause a big health problem diabetes. Ask her to consider dieting with you, so the same doesnt happen to her because you cant bear to lose her.

Notice that I didnt suggest you tell her to quit making all those rich foods. That will naturally follow if she agrees to diet. But, if she doesnt agree, youll have to cook plain meats and fish without fattening sauces and refuse her baking and wine, as it breaks down your will.

Definitely ask her to come out on daily walks with you, and go alone if she wont. After you lose the first 10 pounds and it starts showing, she may want to join you. Or not! This is your own health adventure and she may even try to sabotage you because youre making her feel guilty. If you need human support, join a weight-loss group online and youll get lots of it.

Watch out for tricks to get you to stay in, instead of exercising after dinner. "Ill watch that movie with you in an hour, darling," is a nice way to counteract the sabotage. Its much better than squaring up for a fight with, "Are you trying to wreck my diet?"

Psst! Be aware that lovemaking burns off calories and is fun exercise, so itd be wise to keep your partner in a good mood. Good luck!

Dear Miss Lonelyhearts: I feel lonely since my wife died and I have taken on extra work to fill my hours. Im an accountant and people need their taxes done, lucky for me. But that doesnt fill my need for a girlfriend.

I told my sister (whos disgustingly happy with her mate) I was thinking of getting a dog because my wife would never let me have one. My sister said, "You should be looking for a girlfriend, not a dog!" What an ignorant thing for her to say! This may the time to start dating, but Im not really over my wife yet. What do you think?

Dear Lonely: Call Adventures for Successful Singles about their Rebuilding When Your Relationship Ends course, now offered by phone (204-775-3484). And you should get that puppy for love, companionship, fun walks and stick-chasing everything one does with a puppy.

The face-to-face girlfriend thing needs to be put on hold, but you should consider checking women out online on dating websites. You wont be able to get together for some months, so that really gets you off the dating hook. While you get over your wife, you can make friends and chat online or on the phone until COVID-19 restrictions ease up.

Good news! This is the time you stop asking women to run your life. Your sister needs to be put in her place. It also sounds like your wife decided a lot of things for you, as if her word was law the puppy situation, for instance! Youre on your own now, whether you like being alone or not, and its time you took back your power.

Dont consult your sister about anything personal. She sounds like a bit of a know-it-all and thinks she can get away with it with you. Let her know things are changing and the new you is making up his own mind about everything.

Please send your questions and comments to lovecoach@hotmail.com or Miss Lonelyhearts c/o the Winnipeg Free Press, 1355 Mountain Ave., Winnipeg, MB, R2X 3B6.

Miss LonelyheartsAdvice Columnist

Each year, the Free Press publishes more than 1,000 letters to Miss Lonelyhearts and her responses to the life and relationship questions that come her way.

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Now is the time to take control of your diet, health - Winnipeg Free Press


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