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Cinnamon-sugar covered donuts and crumbly blueberry muffins do sound like a delicious breakfast to have in the morning. But we all know that when it comes to losing weight, having these high-sugar breakfasts on the regular won't help in reaching our weight loss goals. So what is the best breakfast for weight loss? Don't worry, you won't have to eat the same thing over-and-over. In fact, you can get creative it, because the best breakfast to lose weight must contain a complex carb, healthy fat, protein, and fiber.

According to Maggie Michalczyk, RDN and founder of Once Upon A Pumpkin, who recently published The Great Big Pumpkin Cookbook, having these key nutrients on your breakfast plate will help you to finally lose the weight you've always wanted to get rid of. Here's why, and for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

First, Michalczyk says it's important to make sure you actually eat breakfastdespite what others may tell you.

"Skipping breakfast is not a good strategy to lose weight," says Michalczyk. "Often trying to save calories by skipping breakfast leads to overeating later in the day or snacking on less nutritious items all morning long."

Instead, Michalczyk recommends for eaters to find ways to incorporate those key nutrients in their morning mealscomplex carbs, healthy fat, protein, and fiber.

"These things will help keep you fuller for longer, help prevent mindless snacking, and help set the tone for your meals and snacks the rest of the day," says Michalczyk. "Studies have even shown that people who ate a bigger breakfast tended to weigh less, so don't fear eating a substantial breakfast. You'll also feel energized and ready to tackle a workout or a project better when fueled up properly."

Plus, by eating breakfast in the morning and fueling your body, you'll be less likely to mindlessly munch on a snack later. However, if you're not properly giving your body those calories, it will start to crave quick energy to fix that hungerwhich will lead to eating those not-so-great foods.

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"Eating less during the day tends to lead to reaching for less healthy snacks at night," says Michalczyk. "Balanced meals and snacks throughout the day is the best way to make sure you don't end up famished at night looking to eat anything [and] everything in sight which can help keep you on track with your workout journey."

While it may seem simple to have complex carbs, healthy fats, protein, and fiber, it can be difficult to find what to cook that contains all of these particular nutrients.

Complex carbohydrates are carbs that haven't been stripped of their natural fiber and starch, which is usually what we see in simple carbs like white bread and pastries. Complex carbs have longer chains of sugar molecules, which takes a longer period of time for your body to digest and break down the energymaking you feel full for longer. Some great examples of complex carbohydrates include whole-grain bread and tortillas, as well as whole-grain foods like oatmeal, quinoa, barley, and brown rice. Starchy vegetables (potatoes, squash, corn) and legumes (chickpeas, beans, lentils) are also in this category.

Next is healthy fats. Despite the negativity you may have heard around fats growing up, having fat in your diet is actually good. Look to add unsaturated fats to your meals, which can help decrease your "bad" LDL cholesterol and increase your "good" HDL cholesterol. Plus, unsaturated fats will move through your body slowly, helping you to feel full. These fats can include avocado, nut butter, nuts, seeds, and even some oils. Including a little cheese in your scrambled eggs or enjoying a 2% fat Greek yogurt will also help with fullness.

Protein is probably one of the easiest nutrients to add to your breakfast, given that a lot of breakfast foods do include it. Eggs are a great example (each egg gives you 5 whopping grams of protein), as well as Greek yogurt, turkey bacon, cottage cheese, and chicken sausage. Nut butter can also provide your meals with some protein.

Lastly, you need fiber. Typically if you're putting together a breakfast plate that includes the first three macronutrientscomplex carbs, healthy fats, and proteinyou'll likely already have some kind of fiber element in it. However, for an extra boost of fiber, you can always add a side of fruit or throw in some extra vegetables to your egg scramble. Raspberries are actually the best fruit to have, providing your meal with 8 grams of fiber with a simple cup of berries!

Yes, you should eat breakfast, but the type of breakfast is as important. One study by the British Journal of Nutrition showed that eating breakfast at home was actually a benefactor in overall weight management. And another study by the University of Washington School of Public Health shows that actually cooking your breakfast at home instead of grabbing something on-the-go is a lot healthier due to the significantly fewer calories in your home-cooked meals.

Michalczyk gave a few examples of the best breakfast you can have if you're trying to lose weight, which includes all of those nutrients at once. You can have:

Egg and avocado on sprouted bread

Green smoothie with greens, fruit, nut butter, and protein powder

Oatmeal with nut butter, and berries

Greek yogurt (low sugar, high protein) with raspberries&chia seeds

Egg wrap with greens, cheese, and salsa

However, if the convenience of having something on-the-go is what you need, you can always prep a few breakfasts that you can snag in the morning as you're heading out the door. A few options can include:

And if you have a little time on the weekend, you'll also love checking out our list of 91+ Best Healthy Breakfast Recipes.

Excerpt from:
The #1 Best Breakfast To Have if You're Trying To Lose Weight - Yahoo Lifestyle

Rebel Wilson has been working so hard to meet her wellness goals this year, but the Cats star recently admitted that its not always easy to stay motivated. (Anyone who has been trying to keep up with their workouts during quarantine can confirm that.)

Wilson, who has lost about 40 pounds this year with various lifestyle changes, admitted that she was having a bad day in a candid Instagram. The 40-year-old actress, rocking a sports bra and leggings in the animated photo, also revealed how she turned her day around.

Started off having a bad day but took myself on a giant walk, listening to some motivational podcasts and audiobooks (currently @antmiddleton The Fear Bubble) out in gorgeous nature...drank water...and you know what, feel soooo much better now, she wrote in the caption. We all have tough days but take a beat, take a nap, and then get back out there and continue to crush .

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Wilson has been keeping fans updated on her fitness journey on Instagram, and her trainer Jono Castano Acero told Today that he encouraged the star to do so. This helped Wilson hold herself accountable on social media, which shes been doing since she announced 2020 as her Year of Health in January.

Rebel has been posting for the whole 2020 about her journey, the ups and downs, the trainer said, adding that he checks in with the actress often about her progress. Its not just about 45 minutes with a person. Its about 24 hours, checking in.

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Wilson also told Drew Barrymore that turning 40 this year motivated her to make changes in her life after suffering from emotional eating.

I never really focused on my health, which was probably obvious. I was going all around the world jet-setting everywhere and eating a ton of sugar, she said, adding that she had been following a carb-heavy diet. That was kind of my vice. I have a very sweet tooth. I love desserts.

Wilson, who is now reportedly following the Mayr Method Diet, says she feels so much healthier now but made it clear that the road to better health is an ongoing process. It doesnt mean every week is a healthy week, Wilson told People. Some weeks are just write-offs, and theres nothing you can do about that.

I'm just trying to go for overall balance, overall healthy balance, she continued. I have this state of being, which is not my quote, but I go Nothing is forbidden. Well be like, Should we get In-N-Out burger? And Im like, Nothing is forbidden. I can go there, I just might eat half of what I used to eat before. You know? And Ill have a burger, and a few fries, and then you feel fine.

Keep going, Rebel!

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Rebel Wilson Shares the Motivation Tips That Helped Her Lose 40 Pounds This Year - Prevention.com

Daily Harvest is a plant-based meal delivery service providing a variety of ready-to-eat smoothies, oat and chia bowls, flatbreads, harvest bowls, soups, snacks, and even lattes.

The company aims to make eating healthier easy and delicious by helping provide more fruits and vegetables in your diet.

This article takes a closer look at the pros and cons of Daily Harvest, as well as who may benefit from trying it.

Daily Harvest started as a prepackaged, frozen smoothie delivery service. Since then, it has expanded to include meal and snack options for any time of day.

The company prides itself on using fruits and vegetables as the foundation of each of its products.

It currently offers more than 80 plant-based menu items to choose from, including a variety of smoothies, breakfast bowls, harvest bowls, and soups.

You select the menu items you want, and they arrive on your doorstep, completely frozen.

In April of 2020, Daily Harvest announced it was working toward becoming 100% recyclable.

In fact, the company is already partway there, as its cardboard delivery boxes, cups, bowls, and insulated dry ice bags are either recyclable or compostable.

In addition to being vegan, all of Daily Harvests items are gluten-free with zero additives or preservatives.

Unlike other meal delivery services, Daily Harvest does not offer predesigned menus. Instead, customers get to choose which items they want to receive each week.

Current plans include a weekly delivery of 9, 12, or 24 items, or a monthly delivery of 24 items.

Customers can order online or through the Daily Harvest smartphone app. Using their online account, they may also skip weeks, swap out selections, and manage deliveries.

Once you choose your plan, you can select your meals from more than 80 chef-crafted options, including:

Note that most of the items come with one serving per order. However, the snack bites, ice creams, and lattes contain multiple servings per order.

Daily Harvest makes its meals with high quality, plant-based ingredients. Meals are free of additives, preservatives, and fillers.

The company describes its ingredients as being thoughtfully sourced. It says it works closely with farmers and food suppliers to ensure optimal quality.

While it uses some conventional produce, 95% of the ingredients are organic.

The company also aims to avoid pesticides. Certain types of nonorganic produce tend to have high pesticide residues, according to the Environmental Working Group. Daily Harvest specifically avoids these by selecting organic versions of these fruits and vegetables (1).

All of Daily Harvests meals are vegan and feature a base of fruits and vegetables.

Meals also commonly include other high quality, plant-based ingredients, such as nuts, seeds, whole grains, spices, herbs, and powders like matcha and cacao.

Sweeter options, like its ice creams, bites, and lattes, are either sweetened with fruit or contain natural sweeteners like organic maple syrup.

An important thing to note is that consumers need to provide their own liquids. For example, youll need plant-based milk to make a smoothie or your own broth to reheat one of the soups.

In-house nutritionists and chefs craft Daily Harvest recipes with high quality ingredients.

To ensure freshness, all of the items arrive at your door frozen and packaged with dry ice.

Once you get your meals, they should last for up to 3 months in the freezer.

You can reheat items like soups, harvest bowls, and oat bowls in the microwave or on the stove. You may want to heat the flatbreads in either a traditional oven or toaster oven.

Meanwhile, you can eat the bites and ice creams straight from the freezer.

In addition to being fresh, Daily Harvests items are flavorful because they use produce thats frozen at peak ripeness. They also include herbs, spices, and homemade sauces.

However, those looking for variety week-to-week may find the meal service repetitive after a few orders. The company has more than 80 items on its menu but does not add new items regularly.

All of Daily Harvests meals, snacks, and lattes are plant-based, vegan, gluten-free, and made to support a balanced diet.

However, because customers need to provide their own milk and broths for some of the items, its up to the customer whether these meals remain vegan and dairy-free.

Many of the items are too high in carbs to be suitable for keto or other very-low-carb diets. Also, while some items may be paleo-friendly, the meals are not designed with the paleo diet in mind.

Furthermore, the meals are not specifically designed to be low in salt or fat. However, the nutritional information is available for each item, so you can pick and choose suitable options for your specific health needs.

Its also important to note that most of the meals are generally lower in calories and protein. As a result, they may not be filling enough or provide adequate calories and nutrients, depending on your individual needs.

Finally, Daily Harvest may not be a good fit if you have severe food allergies. Allergen information is available for each item, but all of the items are prepared in the same facility, so cross contamination could occur.

Daily Harvest does not claim to help support weight loss. Instead, its designed to simply help people eat more healthy, plant-based meals.

That said, most entres contain 400 or fewer calories, so some individuals may find themselves losing weight by using Daily Harvest.

Depending on your current calorie intake, replacing some or all of your meals with Daily Harvests lower calorie options could result in a reduction in your overall calorie intake and subsequent weight loss (2, 3).

Additionally, studies have found plant-based diets are associated with weight loss and a reduced risk of obesity (4, 5, 6).

However, research has also shown that a higher protein intake can increase feelings of fullness and help people lose weight (7, 8).

Because many of Daily Harvests options are lower in protein, with 20 or fewer grams per serving, some individuals may not find the meals to be filling enough on their own.

Its also important to note that the nutrition facts for each item do not include any liquid that customers need to add themselves.

Finally, whether you lose weight using Daily Harvest also depends on many other factors, such as other foods youre eating throughout the day and your physical activity level.

The cost of Daily Harvest depends on which items you choose and how many items you order at once. Discounts are offered on larger orders.

Item prices range from $5.99 for oat and chia bowls to $8.99 for harvest bowls, flatbreads, and pints of plant-based ice cream.

However, the more items you order, the more money you save on your full order:

Shipping and taxes are included in the base price of each item, so there are no surprise costs at checkout.

You also have up until 6 p.m. Eastern Time on the Sunday before your planned delivery to modify or skip your order. You can make changes to orders via the Daily Harvest website or app.

For new customers, Daily Harvest is currently offering $10 off each of the first three orders.

Daily Harvest provides high quality, plant-based meals and snacks that are convenient and flavorful.

It may be a good option for those looking to eat more plant-based meals without having to spend extra time in the kitchen.

Because you get to choose which items are included, Daily Harvest is also a good choice if youre looking for easy breakfasts, lunches, or snacks to enjoy throughout the week.

However, each meal contains just one serving, so Daily Harvest is not a great option for families.

Additionally, the items can get quite expensive and may not be filling enough if youre relying on Daily Harvest for all three meals each day.

The majority of entres contain fewer than 400 calories per serving, so many adults will need to order additional servings or incorporate other sources of calories into their meals to meet their daily nutritional needs.

Therefore, it may not be ideal for those on a tight budget or hoping to avoid additional food shopping for the week.

Finally, Daily Harvest may not be a good option for people with special dietary needs or preferences.

In particular, the companys emphasis on fruits and vegetables and avoidance of animal-based products makes it poorly suited for keto, paleo, and many other low carb diets that often incorporate animal products.

Daily Harvest provides delicious, high quality meals and snacks that arrive frozen at your doorstep and are quick to prepare.

It offers a variety of vegan and gluten-free smoothies, oat bowls, chia bowls, grain bowls, soups, and flatbreads. This makes the service a convenient option for those looking to incorporate more healthy, plant-based foods into their diet.

However, Daily Harvest is relatively expensive and may not be ideal for individuals with severe food allergies or those on certain diets.

Finally, because many of the items are relatively low in calories and require additional liquid to prepare, youll likely still need to buy additional groceries for the week.

Get started with Daily Harvest here.

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Daily Harvest Review: Cost, Pros, Cons, and More - Healthline

When I look at myself now, it gives a sense of accomplishment.

I am not saying I don't feel the need to skip exercises and give excuses, but when I feel even a bit negative, or lazy, I recall all the efforts it took me to get to this point. There's no going back post that.

Also, motivation to me is not when you avoid greasy junk food when it's not around, it's about looking at it in front of you and still deciding to eat that portion of steamed Idlis.

How do you ensure you dont lose focus?

Before, for me, the problem always was the lack of time due to the busy work commitments or not having the neccessary equipment to workout. This time, I challenged myself to give it my best and not give up without trying. Now, fitness is such an important part of my life, I try and exercise, be it even doing 5 push-ups. Rhythm and coordination should not be broken.

Also, I was tired of making excuses. Excuses sound best to the person who is actually making them up. Am I 100% consistent? To tell you the truth, I am Not but I am not 50% either :).

Whats the most difficult part of being overweight? I would like to go beyond the usual cliched statements of 'clothes not fitting' or 'people making fun of you'. To me, it was always about not being at your best when you actually can with efforts and hence, losing a sense of affection for yourself.

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Weight loss: I gave up my biggest addiction Maggi and lost 20 kilos in 5 months with diet control and workout! - Times of India

Change is an exciting thing, and being able to see positive transformations of ones body is as thrilling a change as any. Whether you are trying to take pounds off or put them on, chances are you have considered following a diet. While some diets are rigid due to biological reasons (e.g. diabetes) or religious grounds e.g. avoiding pork as a Muslim many choose to follow them in hopes of achieving dream physiques.

Seemingly everyone has tried dieting, but what is it about diets that captivates us? Abigail Saguy, associate professor of sociology at UCLA, claimed the primary reason is the way we are perceived by others. People with abnormal body types are treated poorly in our society, and this is most apparent to those that are on the receiving end of this mistreatment.

In todays world, where obesity is becoming the average, millions of Americans attempt diets in hopes of changing not just their health, but their public image and social standing. In fact, significant differences in the ways those who are underweight or overweight are treated has led Saguy to cite a report that more than 75 percent of self proclaimed dieters would be willing to take a pill to lower their life expectancy if it meant being able to maintain their ideal weight.

Diets are intended as a highway to health, but some of the ways we implement them are not. UW Health warned that even the most successful weight loss plans are extremely challenging to stick to. Many begin diets full of hopes and high spirits only to be humbled by the weight they put back on after allowing themselves the freedom of food choice again.

The truth is, most diets can help individuals effectively lose weight in the short term, but they can place novel stressors on your body and compromise long term health. Many are motivated to start a diet and cook for themselves for a few months, but the desire to do so diminishes over time. Humans natural desire is to fit in and overly restrictive meal plans limit our ability to stick with diets. When we feel apart from others because of our food choices, it is easy to turn to what we know best: impulsive eating.

One major problem with weight, and thus dieting, is the blind trust placed in it as a superior measure of health. Weight can give marginal insight into health, but its importance is frequently overstated. Weight doesnt directly correlate with health, said Sarah Halter, MD at the University of Washington Medicine. A slim individual may eat poorly and not exercise, while someone above the ideal body mass index (BMI) range may practice excellent eating and exercise habits, Halter mentioned.

University of Wisconsin Health is one of many groups advocating for a non-diet approach that encourages informed eating. Learning about food is perhaps the best plan because it keeps all foods as options in moderation and is sustainable. Many diets restrict foods that are very healthy in moderation. Eliminating carbohydrates, for example, deprives the body of much needed fuel, and could even cause mindful eaters to avoid nutritious fruits and vegetables due to their high carb content. In short, severely limiting what one eats may make decisions simpler, but it creates more problems than it solves.

A non-diet approach is less restrictive but it is not easy; sticking to it requires patience. Change may be slower and less obvious, but it will last. Continuing to make conscious food decisions and following inner hunger cues is an effort everyone should make. In a society where food is ubiquitous and engineered to build addiction, challenge yourself to satisfy your sweet tooth with pineapple or berries instead of a soda, but do not avoid the reward of an enticing sweet on occasion.

The good news is that there is more interest and information regarding health and dieting today than ever before. The internet is a superb way to find healthy recipes as alternatives to home favorites without sacrificing the flavors you love. Use it to find a lower calorie pizza or dessert, or, at the very least, make sure you get all the bliss you could hope for from a treat you indulge in.

Changing eating patterns is a big step, and it requires planning and dedication similar to a diet. The one thing separating conscious eaters from health fanatics is freedom to choose different foods. Be mindful of what you eat, but do not obsess over it. Improve your physical health with food, and protect your mental health by allowing yourself to indulge occasionally. A non-diet approach may not always work for weight loss, but it will work for overall health.

Excerpt from:
Dieting downfalls and the promise of a non-diet approach - Daily Cardinal

We are all working from home, within inches of the snack cabinet, and it's murder on your efforts to eat healthily, lose weight, or keep blood sugar low (since spikes lead to insulin surges lead to storing fat, leads to weight gain).

In honor of National Diabetes Awareness Month, we asked a nutritionist who understands the need for snacks that help keep blood sugar low and weight gain at bay, to recommend her best snacks for healthy living. We need major satisfaction with minor damage to our efforts to stay healthy, fit and not gain weight. Here are her 5 best snacks to munch on when stuck working from home.

"For anyone trying to keep their weight down or who is dealing with diabetes or pre-diabetes, the best snack combination is one that is higher in fiber, lean protein and or healthy fat," says Toby Smithson, MS, RDN, Diabetes Lifestyle Expert, "These combinations will help reduce the chance of spiking blood sugar levels. Portion size matters, so watch the portions and continue to monitor your blood sugar levels before the snack and two hours after to see how that snack affects your blood sugar."

1. Caramel" Apple:We can easily prepare our own diabetes-friendly version of an old-time favorite the caramel apple by replacing the high carbohydrate caramel with almond butter. Slice an apple into wedges and spread crunchy almond butter on one side.

Nutrition benefit: Swapping out caramel for almond butter lowers the number of carbohydrates and increases the fiber in your snack. Studies have shown that almonds do not spike blood glucose levels and keep us feeling full and satisfied.

2. Flavored Popcorn:Place cup popcorn kernels in a medium bowl; cover bowl with a microwavable plate and microwave on high setting for 2 -3 minutes. Carefully remove the hot bowl of popcorn and sprinkle with a combination of spices. For sweet flavors use ground cinnamon and a teaspoon of low-calorie sweetener; for a pizza flavor, sprinkle popcorn with oregano, garlic, and basil; for a spicy flavor use chili powder and cumin.

Nutrition Benefit: Popcorn is a whole grain, which also contains fiber. The fiber in whole grains has been shown to improve blood sugar, weight, and cholesterol as part of diabetes management.

3. Almonds, Raw or Salted:Almonds alone make for a great diabetes-friendly snack. No recipe required for these plant-based nutrition-packed snacks.

Nutrition Benefit: Ounce for ounce, almonds are the tree nut with the most fiber (4g) and offer 6 grams of plant protein in every healthy handful. Nuts have been shown to improve hemoglobin A1C (your 3-month average blood sugar range) results when they are used as a replacement of carbohydrate-containing foods.

4. Sweet and Savory Combo: Combine 17 frozen grapes and 23 almonds in a bowl for a quick sweet and savory portion-controlled snack.

Nutrition Benefit: Almonds contain fiber, protein, and healthy monounsaturated fat. This nutrient makeup has the potential to keep you satisfied and even give you steady blood sugar for the next meal.

5. Roasted Spicy Chickpeas: rinse and dry canned chickpeas, lay on a cookie sheet, drizzle one teaspoon of olive oil on top, and add spices to taste (suggested: 1/4 teaspoon turmeric, 1/4 teaspoon cumin, 1/4 teaspoon red pepper flakes),

Nutrition Benefit: High in fiber and plant protein offering improved blood sugar and reduced risk of cardiovascular disease.

Toby Smithsonis a Diabetes Lifestyle Expert, founder ofDiabetesEveryDay.com, and co-author of Diabetes Meal Planning and Nutrition for Dummies.

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The 5 Best Snacks to Keep Blood Sugar Low and Your Diet on Track - The Beet

Many of us have joked about Quarantine 15, a phrase for those extra pounds gained during pandemic life spent mostly at home.

For many, its a fallout from disrupted routines, stress and lack of access to gyms. Throw in comfort-food eating and perhaps mindless munching while on computers or binge-watching shows.

Fitness and weight-loss experts say theyre aware of pandemic weight gains among the population, but theyve also seen people reboot with different approaches such as daily walks and healthier diets.

While the amount of weight gained during this time may vary from person to person, it is a reality and for many a concern, said Dr. Gary Foster, chief scientific officer at WW, formerly Weight Watchers.

There is a renewed interest in health and wellness goals. Self-care has become incredibly important as people have adjusted to life with social restrictions and new routines.

Gyms and fitness membership groups have adapted by offering live digital classes, often promoted on their websites. But people who want to see benefits also need to limit fatty and sugary foods, so theyre using apps or online support to find healthier choices.

But how widespread is Quarantine 15? If true, its colliding with health concerns about U.S. obesity rates that were already high before April.

Based on recent global research, some people are coping by a return to the basics walks, runs, hikes or cycling, said Nick Rizzo, a fitness research director. He works for RunRepeat, an online athletic shoe store.

Rizzo said people also have switched gears by using more online fitness content or home equipment, such as Peloton bikes, if they can afford it.

However, many people continue to struggle, he said. Based on September research he did among about 20,000 people globally, nearly 36% reported they gained weight during the pandemic. Of those people who added weight, about 71% gained more than 5 pounds.

Rizzo was curious about pandemic-related weight gains because he kept hearing about Quarantine 15, which is a play on the Freshman 15 phrase referring to college students weight gain their first year. Both, in a nutshell, involve people going through a major life change without adapting or changing habits, Rizzo said.

Although were not necessarily in strict lockdowns anymore, were still all into a very much different way of life to where we were a year ago, Rizzo said.

There are some people who really took this as a major opportunity to make changes and who have lost weight, but I think a lot of people struggled with the changes that were forced upon them.

This is the first time for a lot of people, too, that a gym is just not an option. For a lot of people who may be trying to get in shape, they dont have the background or experience, either. All this stuff has changed, and the structure of how we approach it has changed.

The U.S. had the highest percentage of people who reported weight gain (40.52%) during the pandemic. The U.K. had the most respondents managing to lose weight (40.54%), while the U.S. had the least weight loss (27.71%).

One of my colleagues from the U.K. was saying that what they stressed in lockdown there is you have an hour of time where you can go outside and exercise; that was in the mandate, Rizzo said.

He said during early shutdowns, he didnt hear much in the U.S. on ways to stay active. It was more about how gyms were shut down. How we react and how we are socially, culturally play a role, as well.

If you look at it from an economic standpoint, there are people who barely can justify the $10 a month for gym membership to be overall healthier. Thats a luxury for them. If people have the money, they can afford a Peloton, where other people cant.

But some U.S. regions showed healthier trends during the pandemic, he said. In Washington state, more than 37% of respondents reported gaining weight during the pandemic, with about 8% gaining more than 5 pounds, but 28.62% reported they lost weight during the pandemic, Rizzo said.

Tara Depew, a Spokane WW coach, said she has heard members talk about the challenges of weight gain during the pandemic.

Some members did struggle, and Ive seen everything from Im down 20 pounds to what youre asking about, she said.

The stress of COVID has changed the world dramatically in that there are so many people, and me specifically, dealing with kids who are home and not going to school.

Im at home more, and that presents so many challenges when it comes to mindset, being physical, sleep and eating because Im around the kitchen more. And stress can lead to that, as well.

She said WW promotes a 360-degree wellness approach and includes mindful eating and eliminating distractions during meals. The program, which has a free personal assessment tool, also just launched an app, myWW+, for members to use customized meal planning and track activity, mindset and sleep.

When you talk about binge-watching shows, that means were in front of a distraction, Depew said. If were in front of a TV or computer, that promotes more the gulping down of meals.

When we slow down, when we dont have those distractions, were more likely to really taste the food, smell the aroma of the food, taste the textures. When you do that, youre more present and aware, and thats where mindful eating comes in.

Among her coaching tips, she said one is to make decisions now on new pandemic routines, whether its to add walks or pull up a short stretching video before work. Make time for yourself perhaps to journal or meditate daily.

Set aside some time for you whatever that might mean and however long, if 5 minutes or 30 minutes and go back to creating a consistent and healthy routine. Continue to eat mindfully, and dont forget about sleep. Sleep plays a really critical role in weight loss.

Foster said other ideas to reboot include reasonable goals. Exercise doesnt have to mean you break out in a sweat. Get in brisk, 10-minute walks or short yoga breathing sessions. Practice self-compassion, expect some setbacks, and dont let one slip derail you, he said.

Emotional eating was something our members told us was a top challenge for them during this very stressful time, Foster added. We know that when people eat in response to emotions, they often feel frustration due to the unplanned eating. The cycle continues.

Instead, use pause and notice when the urge hits to eat potato chips, he said, and turn to a distraction such as a chore or hobby. The idea is to get where you recognize the pattern and plan a new response.

Commit to waiting 5 minutes. During that time, put distance between the urge to eat and your next move.

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Combatting 'Quarantine 15': People report weight gain, others become healthier experts offer tips - The Spokesman-Review

Hang around the gym locker room long enough and youll likely hear someone talking about carbohydrate cycling. The latest sports nutrition tactic to find favour with everyday athletes, carb cycling involves boosting your carb intake on some days (or weeks, or months) and cutting back on others.

It sounds straightforward on paper, but carb cycling requires plenty of number-crunching to figure out your individual needs. We asked Dan Price, sports nutritionist and head of nutrition at SIX3NINE Personal Training and Emily Servante, personal trainer at Ultimate Performance Kensington, to talk us through the dos and donts of carb cycling:

Carb cycling involves alternating through phases of low-carb and high-carb consumption. It refers to nutrition plans that have different carbohydrate intakes across different days, typically low, medium and high, says Price. This cycle may exist over a week, two weeks or a longer period. By cutting carbs on certain days, you force your body to burn fat for fuel.

Sounds simple, right? In theory, yes. But in practice, effective carb cycling requires strict tracking and plenty of planning ahead. Unless youre superhuman or a nutritionist youre unlikely to know the carbohydrate content of every food item off the top of your head, so youll have to tally your intake and tailor it to your pre-determined requirements.

For that reason, carb cycling is unlikely to be something you want to use year-round. But if you have a specific fitness goal to overcome a weight loss plateau, gain lean muscle, or fine-tune your physical performance taking a targeted approach to your carbohydrate intake can give you a welcome boost.

Carb cycling usually revolves around a persons training, with high-carb days reserved for intense training days, and low-carb days designated to rest periods, although other carb cycling schedules include:

Typically, the low-carb phase omits starchy, complex or simple carbs to focus on protein, fat, and high-fibre fruit and vegetables, says Servante. What is considered a medium or high carbohydrate level varies from person to person, according to:

Carb cycling isnt necessarily about consuming fewer carbohydrates, says Price, but making better use of them. For example, instead of eating 95g of carbs every day for a week (totalling 665g), a person might divide them across two high days (185g carbs), two medium days (95g carbs) and three low days (35g carbs). Youre still consuming the same amount of carbohydrates, he says, theyre just split up differently across the weekdays. The advantage of this approach is you get more carbs when you need them.

Of course, on the days youre eating fewer carbs, youre also eating fewer overall calories. For that reason, you might also choose to cycle fats at the same time. In order for calorie intake to stay stable alongside cycling levels of carbs, fat intake also has to be cycled, says Price. This means on days when carbs are lower, fats are higher and vice versa. This approach keeps calorie intake stable across the week, but allows you to enjoy a more balanced diet with higher fat intake on rest days and a little more performance-focused carb-loading around those tough squat sessions.

Before we talk about the benefits of carb cycling, lets make one thing clear: Carbs are not the enemy, far from it. 'Carbohydrates are a vital fuel source for your brain and nervous system, as well as other organs, such as the kidneys, says Servante, and a source of gut-healthy fibre.

Carbs are also crucial for refuelling your muscles, boosting your metabolism, and enhancing your athletic performance. They improve your sleep, boost your mood, and regulate the function of appetite hormones (specifically leptin, which instructs your brain to feel full, and ghrelin, the hormone that signals hunger).

Carbohydrates are a vital fuel source for your brain and nervous system, as well as other organs.

So, why focus on carbs, and not proteins or fats? Proteins and fats are an essential component of your diet, so these nutrients should be kept relatively constant throughout the week to make sure your daily requirements are met, says Price.

Carbohydrates are far less essential diets can remain nutritionally complete with both low and high carbohydrate intakes. For that reason, he explains, theyre a sensible variable to be adjusted up or down when looking to increase or decrease calorie intake for the purposes of fat loss and muscle gain.

High-carb days keep your muscle glycogen topped up, helping to improve your athletic performance and prevent muscle breakdown without sufficient carbs, your body starts burning muscle for energy, rather than fat, as Servante explains. If we dont give our body enough energy to perform the tasks we ask of it, the body must create fuel, she says. It starts the process of gluconeogenesis; catabolising hard-earned muscle rather than tapping into your fat stores, which is the opposite of what most people want to happen.

Eating carbs post-workout raises insulin more quickly, so protein reaches cells sooner and muscle protein synthesis can start, says Servante. In short, that means faster recovery and improved insulin sensitivity. This means your cells use blood glucose more effectively, reducing your blood sugar levels. Having too much sugar in the blood for long periods of time increases your risk of serious health problems, such as heart disease, stroke, and kidney disease.

The low-carb days, meanwhile, switch your body over to a mostly fat-based energy system, improving whats known as metabolic flexibility to boost your ability to burn fat for fuel. The purpose behind carb cycling is that it allows you to stay relatively low-carb most of the time, but increase your carbohydrate intake on certain days, so that you can reap all the benefits of without having to eat higher amounts all the time, says Servante.

In theory, carb cycling is good for weight loss. Carb cycling allows you to tap into the benefits of a low-carb diet while fuelling your workouts so you build more muscle, improve your fitness, and burn more calories. However, youll still only lose weight if youre in a calorie deficit.

Energy balance determines whether you gain or lose weight, not where the calories come from.

Its your energy balance overall that determines whether you maintain, gain or lose weight, not where those calories come from, says Servante. You could eat 1,000 calories a day entirely from carbs and still lose weight, as long as youre in a calorie deficit. Likewise, you could eat a high-fat-low-carb diet and gain weight if that put you in a calorie surplus avocados have calories too.

Put simply, the level of calorie deficit you create determines whether and how much weight you lose, she adds. The make-up of those calories and the type of training you do determines where that weight is lost from.

During a high-carb phase, you should focus on the following healthy carbohydrates:

Whether youre in a high, medium or low-carb phase, always include plenty of low-carb vegetables such as broccoli, spinach, kale, courgettes, asparagus, mushrooms, cucumber, bell peppers, tomatoes, and so on.

If youre carb cycling for athletic performance, allocate high-carb days to your toughest training sessions. This maximises your available energy for when you need it most, and can aid in speeding up recovery, says Price. Medium-carb days may be better suited to lower intensity training days such as cardio or lighter resistance training, while low days can be kept to your rest days.

If youre carb cycling for weight loss, you might choose to cycle your carb intake around your social life. This might look like low and medium days throughout the week and your two high days on the weekend, says Price. While this is not going to give you the performance edge in your training during the week, it may be a great strategy for making your diet fit your lifestyle.

Alternatively, you could follow a predominantly low-carb diet, and schedule in high-carb re-feeds for example, a four-week low-carb phase followed by a one week re-feed. Regardless of which method you choose, youll need to experiment with both the amount of high-carb days you incorporate and the amount of carbs you consume to find your personal sweet spot not just for your goals, but for your lifestyle and workout regimen, too.

Carb cycling can be a useful tool to break through a training or weight loss plateau, but it isnt suitable for everyone for example, people with eating disorders, diabetes or heart disease, or for pregnant or nursing mothers.

Additionally, the low-carb phase of the diet can cause side effects such as fatigue, bloating, irritability, constipation and problems sleeping. Carb cycling can also be extremely mentally taxing. Its very strict and time-consuming, because you have to plan, prep and track everything you eat and drink, so proceed with caution.

It is important to be aware that long-term data is not yet available regarding the benefits.

'Carb cycling is an extreme example of food planning and it is important to be aware that long-term data is not yet available regarding the benefits or disadvantages of carb cycling on the body's biological parameters such as cholesterol, blood sugar measures, blood pressure etc,' warns Dr Louise Wiseman.

'Focussing on healthy food is vital and a balance of all food groups and vitamins and minerals are essential for long term health,' she adds. 'Always consult with your doctor before considering an extreme change of lifestyle.'

Last updated: 18-11-2020

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Carb cycling: what it is and how to do it - Netdoctor

The condition of ones heart is critical for the health of ones entire body. When ones cardiac system is not working appropriately, many issues can arise. Thankfully, there are some things people can do to protect the health of their heart and cardiovascular system. Taking appropriate action now will help individuals to avoid heart attacks, strokes, and other cardiac-related issues.

How to Protect the Heart and Cardiovascular System

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Eating a low-fat diet is of extreme importance for heart health,according to realtimecampaign.com. When a person consumes too much fat, it can eventually become lodged in their arteries. Clogged arteries can cause complete blockages that lead to strokes.

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RealtimeCampaign.com Discusses a Variety of Tips for Protecting One's Heart Health in Conjunction With a Portable Ultrasound Machine Cost - Press...

Diabetic? Heres a healthy diabetes-friendly Indian meal plan to help with blood sugar control  |  Photo Credit: iStock Images

New Delhi: If youre living with diabetes, maintaining a healthy eating plan will help you keep your blood sugar levels within the target range. A healthy diabetes diet plan should include plenty of fresh fruits and vegetables, whole grains while avoiding or limiting red meat and processed foods. Whole foods are rich in nutrients and antioxidants but low in fat and calories. In fact, whether or not you have diabetes, a well-balanced diet will help you lose weight, control blood sugar, reduce the risk of chronic conditions.

Following a diabetes diet plan will help you keep track of how many carbs, calories you consume and set a limit for each meal. Carbs are known to raise blood sugar faster and higher than protein or fat. However, carbs that have fibre in them (like sweet potatoes) can help lower blood sugar. A diabetes-friendly meal plan will also help you make healthful eating more fun and creative by adding some new ideas to the diet.

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With a few tips and tricks, people with diabetes can have a healthful, varied diet that can help improve blood sugar control, manage weight while boosting overall health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Diabetic? Heres a healthy diabetes-friendly Indian meal plan to help with blood sugar control - Times Now

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