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For a moment, it looked like Heaven Fitch was about to lose. The teen wrestling phenom was on the mat under her opponent in the last few seconds of the state championship match.That was until she flipped out from underneath him in a backward somersault and quickly scooted around to regain the upper hand. Fitch held him on the mat until the referee threw up his hand.She won with an 11-3 major decision, WRAL reported.Last weekend, Fitch became the first female wrestler to win an individual state championship, according to the North Carolina High School Athletic Association.Fitch, a wrestling titan who competes with teen boys in the 106-pound weight class, triumphantly flexed after her win. Later that weekend, she won the award for most outstanding wrestler.Not that any of it surprised her."I just wrestled my best, and I kind of dominated the match, if I'm being honest," Fitch told WTVD.Fitch has wrestled for most of her life. She'd watch her older brothers compete in wrestling tournaments and even sparred with them. At age 6, she decided she wanted in, she told local Concord newspaper the Independent Tribune in 2018."(My parents) didn't want me to wrestle," she told the paper. "I'm pretty sure it was because they didn't want me to get hurt. But I would just be like, 'Well, if they can do it, then I should be able to do it.'"They didn't need to worry: Since that year, her freshman season, Fitch has kept on winning. Her wrestling record this season stood at a stunning 54 wins and 4 losses, according to the North Carolina High School Athletic Association.She's a junior at a small charter school in Asheboro, but she's quickly become a statewide role model for other young women wrestlers looking to break out in the male-dominated sport. There are about 300 young women who participate in association-sanctioned wrestling, and that number is growing, NCHSAA director Que Tucker said in a statement to CNN.At the event's end, Fitch was the only young woman on the podium and the only one with the gold.

For a moment, it looked like Heaven Fitch was about to lose. The teen wrestling phenom was on the mat under her opponent in the last few seconds of the state championship match.

That was until she flipped out from underneath him in a backward somersault and quickly scooted around to regain the upper hand. Fitch held him on the mat until the referee threw up his hand.

She won with an 11-3 major decision, WRAL reported.

Last weekend, Fitch became the first female wrestler to win an individual state championship, according to the North Carolina High School Athletic Association.

Fitch, a wrestling titan who competes with teen boys in the 106-pound weight class, triumphantly flexed after her win. Later that weekend, she won the award for most outstanding wrestler.

Not that any of it surprised her.

"I just wrestled my best, and I kind of dominated the match, if I'm being honest," Fitch told WTVD.

Fitch has wrestled for most of her life. She'd watch her older brothers compete in wrestling tournaments and even sparred with them. At age 6, she decided she wanted in, she told local Concord newspaper the Independent Tribune in 2018.

"(My parents) didn't want me to wrestle," she told the paper. "I'm pretty sure it was because they didn't want me to get hurt. But I would just be like, 'Well, if they can do it, then I should be able to do it.'"

They didn't need to worry: Since that year, her freshman season, Fitch has kept on winning. Her wrestling record this season stood at a stunning 54 wins and 4 losses, according to the North Carolina High School Athletic Association.

She's a junior at a small charter school in Asheboro, but she's quickly become a statewide role model for other young women wrestlers looking to break out in the male-dominated sport. There are about 300 young women who participate in association-sanctioned wrestling, and that number is growing, NCHSAA director Que Tucker said in a statement to CNN.

At the event's end, Fitch was the only young woman on the podium and the only one with the gold.

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'I kind of dominated the match': Teen becomes first girl to win her state wrestling championship - KETV Omaha

During his State of the State address, NJ Governor Phil Murphy renews his call for a millionaires tax. NorthJersey.com

Gov. Phil Murphy plans to undergo surgery March 4 to remove what is likely a cancerous tumor from his kidney, and his advisers say he aims to be back in public life a little over a week after that.

Murphy told his staff he will be as active and as public as possible until the day before his surgery,chief of staff George Helmy said Monday. Murphy plans to give his budget address Tuesday, host other budget-related events and deliver the keynotespeech at the Chamber of Commerce annual train ride event in Washington, D.C., on Thursday.He said he does not expect to undergo radiation or chemotherapy treatment.

In his first public appearance since revealing the diagnosis, Murphy reiterated the importance of health care access and his commitment to it.

"I want to get to that day where were not just saying its a right, not a privilege, but that everybody actually lives that," Murphy said on News 12during his regular call-in show, "Ask Governor Murphy."

Murphy plans togradually take up his gubernatorial duties in the days after his surgery, and expects to attend United State of Gun Safety forumin Newark on March 13, Helmy said.

Its an aggressive recovery time," Helmy said. The doctors feel that as long as the surgery goes well, and his recovery goes well, theres a likelihood he can go public at that time.

In the meantime, Lt. Gov. Sheila Oliver will become acting governor for the two or three days that Murphy will be recovering in New York City. She will take over all Murphy's responsibilities, including signing bills into law, vetoing legislationor enacting executive orders. She has stepped in when Murphy was out of town for official delegation trips, vacations or attending events as head of the Democratic Governors Association.

This is the first time a lieutenant governor, a relatively recently created position, will fill in for a substantial amount of time when a New Jersey governor is undergoing a medical procedure.

Kim Guadagno, the state's firstlieutenant governor, who assumed the office in 2010, did not take over as acting governor when Gov. Chris Christieunderwent gastric band surgery inMay 2013.

Christie kept the 40-minute proceduresecret from everyone but his family, chief of staff and chief counsel. The public did not know until a New York Post reporter asked Christie a direct question about the surgery designed to help him lose weight.

"I was in charge," Christiesaid at the time. "It's like asking if I decide to take a nap on Saturday afternoon. It's nobody else's business. I would never have lied about it."

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Until Guadagno assumed the post 10 years ago,New Jersey was one of a handful of states that did not have a lieutenant governor.

Voters created the lieutenant governorposition in a state referendum in 2005after a string of acting governors stepped in over the course of a few years.

The governor's running mate would become acting governor when the governor is unable to serve, and would serve as the leader of a Cabinet department or administrative agency. Oliver is the commissioner of the Department of Community Affairs.Guadagno served as secretary of state.

Before2010, the Senate president would become acting governor, while also balancing his or her legislative duties.

After Gov. Christine Todd Whitman resigned in 2001 to become EPA administrator under President George W. Bush, fourmenstepped in during the year before Jim McGreevey was inaugurated governor in 2002.

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Republican Senate President Donald DiFrancesco became acting governor, but his Senate president term ended a few days before the governor's term ended. Attorney General John Farmer became acting governor for 90 minutes, until lawmakers elected a new Senate president.

Because Senate control was split between Democrats and Republicans, Republican John Bennett and Democrat Richard Codey were elected as co-presidents of the chamber. Bennett and Codey split the governor's term, each serving three days.The result: Five men held the governor's office over thecourse of eight days.

Codey once again became acting governor after McGreevey resigned in 2004.

Murphy and Christie are not the only New Jersey governors to undergo surgery while in office.

Whitman had a 90-minute procedure to remove a benign ovarian cyst, whileDiFrancesco became acting governor for the time she was in the operating room. Three months later, she had a procedure to repair her right rotator cuff. In 1998, she underwent an emergency appendectomy, and then broke her right leg while skiing in the Swiss Alps a year later. She got stitches on her lip and had a chipped bone in her finger after a mountain bike accident in Napa Valley in 2000.

McGreevey broke his left leg by falling off a 4-foot-high ridge on a Cape May beach in 2002.

Gov.Jon Corzine almost died in 2007 in a car accident in which he broke his left leg, sternum, collarbone, a dozen ribs and lower vertebra, and lost a significant amount of blood. He was hospitalized for 18 days.

Corzine was in the front seat and not wearing a seat belt when his state police driver swerved to avoid a car on the Garden State Parkway and hit a guardrail.

Ashley Balcerzak is a reporter in the New Jersey Statehouse.For unlimited access to her work coveringNew Jerseys legislature and political power structure,please subscribe or activate your digital account today.

Email:balcerzaka@northjersey.comTwitter:@abalcerzak

Read or Share this story: https://www.northjersey.com/story/news/new-jersey/2020/02/24/gov-phil-murphy-expects-resume-duties-quickly-after-surgery/4855913002/

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Here's what will happen while Gov. Phil Murphy is out for surgery and when he'll be back - NorthJersey.com

Location technology is "kind of a coin toss." The FCC has given carriers until 2021 to make sure transmission locations are within 50 yards 80% of the time. Public health news is on USPS work-related injuries, a biomedical research contest, suicide-crisis centers, prostate cancer, a lucky fall, perinatal stroke, birthing plans, disparity in birth outcomes, medical clowns, chocolate's appeal, friendship and health, childhood prosthetics, and healthy beverages, as well.

The Washington Post:College Student Yeming Shen Died Of Flu In Troy, N.Y., After 911 Couldnt Track His Location.Yeming Shen called 911 on Feb. 10. He was alone in his Troy, N.Y., apartment, dying of the flu. But the garbled call was unintelligible to the operators, and police couldnt pinpoint the phones location. For 45 minutes after Shen called 911, five police officers, three firefighters and a police dog searched in vain for the student. All they had was a general area encompassing two apartment buildings. They eventually gave up without finding Shen. Six hours later, the Rensselaer Polytechnic Institute students roommate discovered his body, the Times Union first reported. (Kornfield, 2/22)

ProPublica:The Postal Service Fired Thousands Of Workers For Getting Injured While Delivering And Processing Your MailOne night in 2009, Madelaine Sattlefield lifted an 80-pound tray of letters carefully sorted by Missouri ZIP code. She had done this task thousands of times in nine years, but on this night, her arm seared with pain and went limp by her side. The tray crashed and sent envelopes cascading around her. She could barely move but immediately worried about what an injury might mean for her job. Anxiety had kicked in. I was like, what are they going to say, what are they going to do? Sattlefield said. (Jameel, 2/24)

Stat:Here Are The Contenders For STAT Madness 2020ADNA microscope. A gene therapy for bubble boy disease. The restoration of cellular activity in pig brains four hours after death. Nano-robots that might clean teeth better than flossing. These are just some of the 64 important discoveries and inventions included in this years STAT Madness, a bracket-style competition to honor the best biomedical research published in 2019. (2/24)

Stateline:As Suicide Rates Climb, Crisis Centers ExpandNationwide, most people picked up by police for a misdemeanor while in a psychiatric crisis are taken directly to a hospital emergency department, where they typically are held for hours or days, often involuntarily confined, according to emergency department surveys. Many are charged and held in jail with no mental health professional to talk to and no access to psychiatric medicines. The same goes for people with drug addiction. In the past five years, thats become a rarity in Arizona. As in other parts of the country, Arizonas crisis centers are open 24 hours, seven days a week, and everyone is accepted, regardless of whether they have health insurance. (Vestal, 2/24)

The New York Times:Debating The Value Of PSA Prostate ScreeningWeve long been schooled on the lifesaving value of early detection of a potentially deadly cancer. So when a simple blood test was introduced in 1994 that could detect the possible presence of prostate cancer, the second leading cause of cancer deaths among American men, its not hard to understand why it quickly became hugely popular. (Brody, 2/24)

The Washington Post:Synovial Chondromatosis: A Hard Fall Unmasked This Unusual And Painful ConditionIf she hadnt tripped over her neighbors dog, causing her to miss the step down into a sunken living room where she landed squarely on her left hip, Lynda Holland still might not know what was wrong. Holland scrambled to her feet, shaken and grateful she hadnt been injured: Her puffy down coat had cushioned her fall onto the hardwood floor. Then she realized the pain that had dominated her life for the previous six years had suddenly diminished. (Boodman, 2/22)

The Washington Post:Perinatal Stroke: Some Infants In Utero Lose Blood Supply To Their Brains, Causing Physical Or Cognitive Problems Later. New Therapies May Help.Nicole Dodds first noticed her son, Rowan, was having trouble using the right side of his body when he was about 6 months old. Babies typically use both hands to pick up toys and lift their chest off the floor at that age, but Rowan was mostly using his left arm and hand, keeping his right hand balled in a fist. That started a string of doctor visits. Around Rowans first birthday, doctors did an MRI and diagnosed his one-sided weakness as hemiplegia, probably caused by a stroke he sustained in utero. This surprised Dodds, since as far as she knew shed had a totally normal pregnancy and birth. (Witman, 2/22)

NBC News:She Wanted A 'Freebirth' With No Doctors. Online Groups Convinced Her It Would Be OK.For women who havent gone into labor by 42 weeks, just about every medical and birth professional recommends induction a jump-start to labor from medicines that ripen the cervix or contract the uterus. But Judith, an artist and freethinker who believes in all that hippy jazz, had a different kind of birth plan one that dismissed medical recommendations and relied on nature and intuition, that rejected a sterile hospital for a warm pool in her own home and that avoided doctors and midwives. Instead, Judith wanted to be with only her husband and her closest friend, a plan known as freebirth, or unassisted birth, by the tiny subculture of women who practice it. (Zadrozny, 2/21)

GMA:Stunning Photos Of Black Women Raises Awareness About Disparity In Birth OutcomesIt was about five years ago when Dallas-Fort Worth photographer Elaine Baca photographed her first birth. Until then, she had been primarily working weddings... According to the Centers for Disease Control and Prevention, the risk of pregnancy-related deaths for black women is 3 to 4 times higher than those of white women."It's important for people to see and understand that black women and babies who are dying in childbirth are not just statistics put out by the CDC," Baca told "GMA." (Brown, 2/24)

The Washington Post:Clowns Can Help Treatment In HospitalsMedicine is serious business. But for a growing number of patients, a trip to the hospital may include a laugh with a clown. Medical clowns health-care workers who dress up and act like clowns to help make medical procedures and hospital stays less stressful can be found around the world. The growing field relies on the age-old performance art of clowning to help lift the strain that can pervade the treatment of all-too-serious health concerns. (Blakemore, 2/22)

NBC News:Why Chocolate Is So Addicting And How To Tap Into The Health BenefitsThough chocolate is typically divided into three categories: dark, milk and white, the latter two really should just be called highly-processed interpretations of chocolate, because thats basically what they are. And its the processed sugars, salts and fats that make these varieties so tasty which is also what makes them so addictive. (Spector, 2/23)

CNN:Want To Lose More Weight? Intensive Therapy From Dietitians Can Help Older Adults, Study FindsOlder adults may have better success at losing weight if they do it with the help of intensive behavioral therapy from dietitians, a new study suggests. Intensive behavioral therapy for obesity, or IBTO, is a customized treatment that helps people change their eating and exercise behaviors through a series of one-on-one counseling sessions. (Rogers, 2/21)

NPR:How Good Friends Are Good For Your HealthLydia Denworth wants you to make more time for your friends. We don't fully appreciate our friendships, says the science writer and author of the new book Friendship: The Evolution, Biology, and Extraordinary Power of Life's Fundamental Bond. If we did, we'd take cultivating those intimate bonds as seriously as working out or eating well. Because, she writes, a new field of science is revealing that social connections play a vital role in our health. (Renken, 2/22)

The Washington Post:Children Who Need Prosthetics Can Quickly Outgrow Them And Insurers Are Reluctant To Pay For Running Legs. Nonprofits Are Helping Out.Faith Trznadel was born without a tibia bone, and when she was 10months old, doctors had to amputate her lower leg. The hardest part is the staring, the snickering, said Faiths mother, Sheila Trznadel, about how other people treated her daughter. One message to get across to people is its okay to ask questions. ... Its better to ask questions than just stare. [Its] getting rid of that stigma. (Furby, 2/23)

The New York Times:Milk And Juice Are Not As Needed As You Might ThinkIs there such a thing as a healthful beverage? In truth, theres not much of a health case to drink any beverage other than water after the age of 2 despite the marketing and advertising you might have seen on the benefits of things like dairy milk, plant-based milks, juices and more. (Carroll, 2/24)

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Dying Of Flu, College Student Used Cellphone To Call 911. He Died When Police Couldn't Find His Location. - Kaiser Health News

Sugar makes people fat, spoils the teeth, disrupt metabolism and harm the intestinal flora. A lot of people who would have refused him, but not in forces to cope with the craving for marmalade and chocolate. Passion r Sahara to overcome difficult but can you outsmart your own body.

Ice cream is not so good without frosting, cakes covered with an additional layer of powdered sugar, and homemade cakes are made to roll in the vanilla sugar. But those who daily allows himself so much sugar in the future problems may arise.

the fact that nearly every product produced in the industrial way, is too big a dose of sugar and it carries health risks. Sugar leads to excess weight and thus provoke cardiovascular disease, increases the content of glucose in the blood, which can lead to diabetes. In addition, he feeds those intestinal bacteria which are harmful to the digestive system and cause a person to gain weight. And he feeds bacteria in the mouth that cause cavities.

the Sweetness of sugar, we feel in the brain

we Usually try to avoid these harmful substances. But in the case of sugar, this mechanism works differently.

MultimediaSix foods that accelerate aging (Expressen)Expressen24.11.2019 ten reasons to eat more chocolate (Expressen)Expressen14.12.2019

And here are the reasons why:

the Sweetness is the only taste, provoking the release of dopamine and sugar is the only remedy for this. Sweet substance priodic into action a reward system in the brain and causes a feeling of comfort

Like a drug, sugar causes the desire for more.

most intensively the reward system works when sugar is combined with fat. This explains our love for chocolate and cream cakes

the Desire to eat something that causes a feeling of comfort, does not depend on feelings of hunger or satiety. It is a matter of pleasure,

Italian researchers have come up with this term hedonic hunger. Joy at the sweet taste off feeling of fullness.

Sugar the body will never say enough!

the Desire to eat something sweet has been linked to the metabolism. When we open a chocolate bar and cant stop until you eat the whole bar at once, or when we put our hand in the package of gummy bears until it is empty, it is connected with sugar level in the blood.

the Flow of sugar gives a signal to the pancreas, and that secretes insulin. This hormone runs in the cells of the body, and the body gets a fresh energy. However, the effect does not last long: the energy coming from sugar, it dissolves as quickly as it appears. And the body wants more sugar.

First of all, quick energy coming from sugar, appreciates our brain. One only gray matter needs approximately 20% of all energy that we receive per day. Under stress this number is still growing.

the Body does not need sugar it gets it from carbohydrates

however, nutritionists say that our body does not need sugar. The necessary glucose it can get from any source carbohydrates, though not as quickly.

the ContextLa Vanguardia: is sugar you can, but La Vanguardia05.10.2019 Walla: I think theres no sugar? Be Walla!20.07.2019 NRK: Can fearlessly eat sugar?NRK16.09.2018

If radically to abandon the consumption of sugar, the body will easily transfer it in contrast to our psyche. Have someone used four times a day to eat sweets, it may appear withdrawal symptoms: irritability, fatigue, and headache. And taste buds will need some time to get used to the lack of sugar in the diet, for example, unsweetened coffee or to natural yoghurts.

elimination of sugar will benefit the health and shape

after three or four days free from unnecessary burdens metabolism and stable blood sugar levels will thank you with extra energy and a better quality nights sleep.

a month later, the skin will become more even and smooth, because sugar causes inflammation and pollution and now its gone. Slow heartbeat, stabiliziruemost pressure. Considerably reduced weight and overall physical condition will improve.

in addition, you will not get the pleasure of sweets as before, and eventually sweetened products will begin to seem cloying taste buds.

How to outsmart a craving for sugar

to make it easier to survive the first weeks without sugar, you will help tricks that simplify the diet.

Move! This will help you to relax will reduce stress and will benefit the body.

Think of something to do. It is better to go to a concert or to the theatre, not inmovie, because the theater can not eat.

Keep fruit. Let you in the bag, in the car or in your Desk drawer are not chocolates and fruits: they are sweet, and if the peel is edible, it will provide you with beneficial dietary fiber.

Eat cherry tomatoes, or mini carrots. They will be sweet and healthy snack.

Keep peppermint. Unsweetened lozenges will give you fresh breath and a pleasant feeling in the mouth.

Sour instead of sweet! Food with bitter taste would lessen the desire to eat something sweet, because it affects the same taste buds. Olives, walnuts, chicory: try its worth it!

the new York times contain estimates of the solely foreign media and do not reflect the views of the editorial Board of the new York times.

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Focus (Germany): we are obsessed with sugar. Six ways to outsmart your body and lose weight - The KXAN 36 News

Harbor Beach native turns experience, passion into business opportunity

ByRich Harp, For the Tribune

Casey Johnson, Stefeni Schelke andEmily Pawlowski offer complete wellness training through Renew Wellness Center in Harbor Beach. (Rich Harp/For the Tribune)

Casey Johnson, Stefeni Schelke andEmily Pawlowski offer complete wellness training through Renew Wellness Center in Harbor Beach. (Rich Harp/For the Tribune)

Casey Johnson, Stefeni Schelke andEmily Pawlowski offer complete wellness training through Renew Wellness Center in Harbor Beach. (Rich Harp/For the Tribune)

Casey Johnson, Stefeni Schelke andEmily Pawlowski offer complete wellness training through Renew Wellness Center in Harbor Beach. (Rich Harp/For the Tribune)

Renew Wellness sets out to improve health of community

HARBOR BEACH While it may take time for businesses to become established, that isnt the case for Renew Wellness Center, which has been open for a little more than a year in downtown Harbor Beach, providing clients an improved way of life.

The business took off quickly, owner Stefeni (Meissner) Schelke said. People needed (personal trainers). I didnt know it would take off as quickly as it did.

One reason the business was an immediate success may have been the fact that Stefeni is well known in the area. She has been a long-time resident of the city. In fact, she and her husband, Todd, graduated from Harbor Beach High School.

Prior to opening the downtown business, Stefeni worked as a personal trainer. She had a contract with Harbor Beach Schools to work out of its facility and use the school's equipment in the evening hours. She worked at the school until she opened Renew Wellness Center in November 2018.

Stefenis education and work experiences have no doubt added to the businesss success. She graduated from Alma College in 1998 with a degree in exercise and health science. She was later certified as a personal trainer through the American Council on Exercise. Later, she was certified as a fitness nutrition specialist through ACE.

Her work experience included employment at Munson Medical Center and at Northwoods Physical Therapy, both in Traverse City. Combined, she had between six and seven years experience with the two employers.

Stefeni enjoyed her time at Northwoods.

I received a lot of good experience there, plus it was a fun job, she said. We loved Traverse City, but Todd and I wanted to be near family.

Stefeni said their move back to Huron County was precipitated by an injury to Todd, making it impossible for him to physically handle his job in Traverse County. After coming back to the area, he landed a job at Dow Agro-Science, which later became Corteva.

Another reason for her companys success is that she and the certified professionals at Renew Wellness Center have obvious talents and experience in their chosen fields. Stefeni owns the building and the business. She shares that space with Emily Pawlowski and Casey Johnson.

Both Pawlowski and Johnson have their own businesses, and each pays her a rental fee for use of the building. Stefeni, as well as Emily Pawlowski are certified personal trainers. Casey Johnson is a certified massage therapist. Together, they have a great working relationship.

Stefeni said the business may have not evolved if she hadnt met Casey. The two met a couple years ago and began discussing this type of business.

We instantly connected, she said. We realized we had the same vision.

Soon afterward, Stefeni found a building for sale in downtown Harbor Beach. She went on to say the building was right, the price was right, and the location was right.

The stars just lined up, she said.

Stefeni said the business offers a host of activities to improve clients overall health.

I do one-on-one individual training, she said. I work with people who want to lose weight, increase strength, improve health, and I help people with nutritional counselling.

Emily has more interest in group fitness, although she sees individual clients, Stefeni coninuted. She does everything I do but not nutritional counseling.

Caseys expertise rounds out the business services by specializing in pre-natal exercises, deep tissue massage and hot stone therapy.

In addition, she is studying something called Ashiatsu Massage, which Casey expects to be certified in by fall.

She will be able to do massage with her feet, Stefeni said. There are not a lot of people that do this. Its not common, but it is very effective.

One of Stefenis nearby goals is to have TRX Straps at the facility, which are used for suspension strength classes, or they can be used to help individuals.

In the distant future, she would like to have a counselor at Renew Wellness Center.

Ive envisioned that, she said. I can see this happening down the road.

As far as today is concerned, the team will continue to give the best services to keep people healthy, Stefeni said.

Our mantra is 'Invest in your health now so you dont have to pay for it later,' she said. Were very purpose driven. We love what we do. Its not like coming to work. The three of us have the same goals. We care deeply about our clients and well continue to take care of them. I find it very fulfilling and empowering to work with these two great women who share the same vision as I do.

Im very content where Im at, she continued. This is very rewarding. Its a shame I didnt do this 20 years ago.

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Renew Wellness sets out to improve health of community - Huron Daily Tribune

There's a good chance you just thought of carbs. I mean, the most popular diets out there right nowlike Whole30 and the keto diet focus on limiting carb intake, and they seem to yield pretty legit results for a lot of people. So it only makes sense that if you're looking to lose weight, you'd think to nix carbs from your diet first, right?

You're not wrong...and you're not totally right. Carbohydrates are an important nutrient, and there are a lot of misconceptions about when and how to eat carbs when weight loss is your goal. Also, cutting carbs can be...really hard (pasta! bread! granola!).

Luckily, nixing carbohydrates altogether isn't necessary for weight loss in fact, most people can lose weight without cutting carbs drastically, says Christy Brissette, RD, owner of 80 Twenty Nutrition in Chicago. Let's get into allll things cutting down on carbs for weight loss.

Carbohydrates are nutrients, and they're the most important source of energy for your body, according to the U.S. National Library of Medicine . Your digestive system converts carbs into glucose (aka, sugar), which your body then uses for energy for your cells, tissues, and organs.

Carbs are also split into two different categories: simple and complex carbohydrates. Simple carbs include dairy, fruits, and vegetables; while complex carbs include whole grains, starchy vegetables, and legumes.

Your body tends to digest simple carbs more quickly, while complex carbs provide a longer-lasting source of energy. But you do need both types of carbs for a balanced diet, BTW.

Dietary guidelines recommend you get between 45 to 65 percent of your daily calories from carbohydrates , Brissette says. But since everyone needs a different number of calories every day, there is no set number of carbs that equals a low carb diet for everyone. If you know how many calories you typically consume daily, you can do a little math to find your low-carb range: For example, if youre eating 1,800 calories per day, that equates to 203 to 293 grams of carbs per day.

Dropping carbs below the 45 to 65 percent range isnt recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging, says Brissette.

With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says Liz Blom , RD, a Minnesota-based nutrition and wellness coach.

In general, you want to get 45 to 65 percent of your daily calories from carbohydrates.

She suggests getting about 45 percent of your daily calories from carbs if you're trying to lose weight, and using a tool like MyFitnessPal to track your intake. If you dont lose any weight after the first week, you can try going lower, says Blom. Conversely, if you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds.

Its also important to note that the amount of your daily calories that should come from carbs is often influenced by several different factors, like activity level, body composition, age, and existing medical conditions.

According to Danielle Schaub, RD, culinary and nutrition manager for Territory Foods , you might want to aim for the lower end of the carb range if you:

On the other hand, says Schaub, you might want to aim for the higher end of the carb range if you:

Still, you probably want to make sure your carbohydrate intake doesnt surpass 65 percent of your daily calorie intake, says Blom, if you're aiming to lose weight. This will leave less room for protein and healthy fat intake, which will support satiety and other weight-loss benefits, she notes.

The key to maintaining your carb control is to load up on wholesome varieties of carbohydrates, like whole grains, fruits, vegetables, legumes, and even dairy products, and keep your portions in check , says Blom. These healthy sources of carbs are also packed with fiber, so they'll fill you up faster and curb your appetite better than, say, pasta and doughnuts.

We already filled you in on the difference between simple and complex carbs: simple carbs are quickly and easily digested while complex ones take longer (but translate into longer-lasting energy).

Some examples of simple carbs include:

Again, simple carbs aren't "bad," so you don't need to nix them altogether. But choosing complex carbs to make up your carb intake more often can help lead to weight loss.

Some examples of complex carbs include:

You can learn more about why these foods fall into the complex carb category in the gallery below. Ideally, you'll be loading up on these kinds of carbs to make up your carb intake each day.

On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned. Eating low-carb is one way to get there, but its not the only way, says Schaub. More important than the sheer amount of carbs is the kind of carbs you eat; replacing simple carbs, like refined grains and sugar, with complex ones, like carbs from veggies and legumes, can have many of the same low-carb benefits.

Fruits, veggies, legumes, nuts, whole grains, and dairy all contain carbohydrates but are minimally processed and loaded with fiber and other nutrientsno research has ever shown that eating these types of carbs hinders healthy weight loss, Schaub explains, adding that the carbs found in processed foods like pasta, bagels, muffins, crackers, soda, and candy dont contain many nutrients and are the main culprits for weight gain and metabolic issues.

For example, a 2017 review in the International Journal of Environmental Research and Public Health suggests that simple carbs like sugars and sweeteners may increase a populations rate of obesity, where complex carbs like whole-grain cereal may contribute to an overall decrease in obesity rates.

Aside from the difference in health benefits between simple and complex carbs, Schaub says there are two other ways a low-carb diet can lead to weight loss. First, it prevents spikes in blood sugar while also improving insulin sensitivity. This means youll feel hungry less often and be less likely to store energy as fat. A 2018 study in the British Medical Journal found that a low-carb diet increased the amount of caloric energy expended, making it a potentially reliable way to treat obesity (especially if you have high levels of insulin).

When you limit carbs, youre also more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. You may eat fewer calories overall because youre more satisfied by what you are eating, says Schaub.

For sure. Some people report feeling better on a lower-carb diet, while others feel exhausted and cant function well. Carbohydrates are also known to boost athletic performance, especially at a high intensity.

Athletes need carbohydrate-rich foods before training to store more glycogen in their muscles to fuel their working muscles. They also need a source of quick-burning carbs during intense exercise or endurance exercise, and more carbs after exercise to replenish and recover, she says.

Also important: Eating too few carbs (under 100 grams a day) could possibly impact your memory, according to the Institute of Medicine per the USDA. Drastically slashing carbs may also have a impact on your mood, per Brissette.

Carbs are your brains preferred energy source, and they boost the release of serotonin, a neurotransmitter that lifts your mood and makes you feel happy, Brissette says. Thats why low-carb diets are associated with a higher risk of depression.

Rather than going right to a very low-carb diet such as the keto diet to lose weight, Brissette encourages her clients to start by emphasizing minimally processed complex carbs, reducing portion sizes, and increasing the amounts of non-starchy vegetables theyre eating.

The bottom line: There is a healthy range of carb consumption, theres no one-size-fits-all recommendation for exactly how many to eat every day. You have to consider your lifestyle, age, and overall health when figuring out the right number for you.

More here:
How Many Carbs Should I Eat A Day If I'm Trying To Lose Weight? - Pulse Live Kenya

THE Americans love their pancakes, the French adore their croissants and well there's nothing us Brits love waking up more to than a greasy fry-up.

And now it turns out breakfast really may be the most important meal of the day - and not just because it stops the loud rumbling mid morning meeting.

1

A new study has revealed eating a bigbrekkie every day can help you lose weight quicker - and may prevent obesity and high blood sugar.

Scientists from the University of Lbeck in Germany say this all down to something called diet-induced thermogenesis (DIT), which is a measure of how well our metabolism is working, and can differ depending on mealtime.

And at breakfast your metabolism works more efficiently than at dinner - meaning you burn more calories.

For example, a slice of bread consumed at breakfast would be healthier for you than an identical slice of bread consumed in the evening.

It underlines the value of eating enough at breakfast.

The study author Juliane Richter said: "Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.

"This finding is significant for all people as it underlines the value of eating enough at breakfast."

The researchers conducted a three-day laboratory study of 16 men who consumed a low-calorie breakfast and high-calorie dinner, and vice versa in a second round.

They found identical calorie consumption led to two and a half times times higher DIT in the morning than in the evening after high-calorie and low-calorie meals.

Quick breakfast tips

Source:Diabetes UK

The food-induced increase of blood sugar and insulin concentrations was diminished after breakfast compared with dinner.

The results, which are published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, also show eating a low-calorie breakfast increased appetite, specifically for sweets.

The experts are now urging that overweight people eat a larger breakfast to blitz their body fat.

Professor Richter added: "We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases."

It comes after a recent study also revealed a big breakfast can help prevent type 2 diabetes.

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People withtype 2 diabeteswho followed a diet plan of a high energy breakfast, followed by an average sized lunch and small dinner not only lost weight but their body was able to manage their blood sugar levels better.

The researchers claimed the hour of the day - when you eat and how frequently you eat - is more important than what you eat and how many calories you eat.

Similarly, previous research has found eating a substantial breakfast tricks you into eating less calories for the rest of the day.

More here:
Eat a big breakfast to lose weight fast youll burn TWICE as many calories - The Sun

Fasting for weight loss can be effective, but you need to do it safely.

You've probably heard of intermittent fasting, the popular diet that involves restricting the hours during which you can eat. It's heralded as a weight loss method, and research suggests that it can also boost your immune system, cure high blood pressure and more.

Intermittent fasting is well-known, but it's only the tip of the iceberg when it comes to fasting diets in general. There's practically infinite ways you can adopt a fasting regime that suits your own lifestyle and health needs. Let's take a look at all the different fasting diets, the health benefits they may bring and how to do them safely.

Fasting is essentially not eating food for a defined amount of time. Civilizations around the world have incorporated fasting into their religious and cultural lives for thousands of years, but it's recently grown popular as a way to possibly lose weight and experience other health benefits.

You can modify a fasting diet in any way it works for you, but here are some of the most common patterns:

Usually when people fast, the only things they consume during the fasting period is plain black coffee, tea and water -- you can even put a dash of salt in the water for electrolytes. However, a lot of people believe that consuming anything under 50 calories will keep you in a fasted state, so you could throw a dash of heavy cream or oil in your coffee to help tide you over.

There's a lot of preliminary research on fasting that points to some pretty promising benefits, but many more studies are needed to back up the claims.

One major benefit of fasting is that it helps promote autophagy -- a process in which your cells essentially "take out the trash" by removing dysfunctional components. Increased autophagy can possibly regenerate the immune system and increase your cell's protection against stress.

Some research suggests that fasting can also lower blood pressure, as well as making your body more sensitive to insulin. Being more insulin-sensitive means that you'll store energy from food more efficiently, and get less hungry between meals.

Now to the main reason people try fasting -- to lose weight. While one study showed that both fasting and caloric restriction (eating less throughout the day) had the same weight loss results, losing weight is a highly individual journey. If you've been struggling to find a way of eating that helps you be your best self, you may want to give fasting a try.

People with diabetes shouldn't fast, at least not without consulting a doctor first.

Fasting is not recommended for people with chronic health issues, especially anyone with diabetes or gout. Medical professionals also discourage fasting for people who are underweight or have experienced disordered eating in the past.

However, if you're in good condition and want an alternate way to lose weight or are interested in the benefits of autophagy, you may want to give fasting a try. Or, if you already feel sluggish after eating a meal upon waking up, you could try out an intermittent fasting schedule that better suits your needs.

Still, you should always talk to your doctor before starting a fasting diet -- they'll know how to help you approach it in the safest way possible.

Generally, if you feel bad enough during a fast to the point where it's impacting your daily life, you should highly consider stopping.

Besides that, there are some sure fire signs that you should break your fast. If you notice yourself feeling extra dizzy, confused, light-headed or are having trouble concentrating, get some nutrients and calories in your body. Binge eating after your fast ends is another sign that you're falling into some emotionally unhealthy behaviors.

If you've been fasting for more than just a few hours, start slow with the re-feeding -- try to sip on light soup or something easily digestible like crackers before you attack a full meal.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Excerpt from:
How to do intermittent fasting safely - CNET

I first became curious about intermittent fasting after putting on an extra five pounds. I've always been comfortable with my weight, so I had limited experience in trying to lose it. I liked that intermittent fasting - in which you simply eat within a set window (usually six to 12 hours) and fast for the remainder of the day - didn't have a lot of complicated rules. You don't have to count calories or cut out any specific foods, for example. Plus, the idea that fasting could help your body more easily burn stored fat didn't seem far-fetched, especially since it had worked for several friends.

There was only one problem: I was accustomed to eating every two to three hours during the day. If I pushed it to fours hours without a snack, I felt sluggish and lightheaded. Naturally, I was concerned that intermittent fasting wouldn't be a good fit, but I decided to give it a try.

After reading up on intermittent fasting, I started with a small fasting window and gradually lengthened it, drinking plenty of water and black coffee to power through. But while I was able to stretch my fasting window, I didn't lose any weight. I also noticed that I sometimes felt headache-y after breaking my fast. Perplexed, I turned to an intermittent-fasting community on Facebook, hoping to find someone who had been in my shoes.

The experienced fasters wanted to know what I was eating, which was simple enough. I stuck mostly to my favorite foods: bread, pasta, and cookies. Wrong answer. Everyone immediately suggested I cut down on sugar and refined carbs (which turn into sugar in the body), switching them out for more dense proteins and fats like eggs, salmon, avocado, and yogurt. They explained that my headaches were likely due to a spike in blood sugar after my fast. They also suggested exercising during my fasting window to help me start losing weight.

Related: I Decided to Cut Out Added Sugars, Thinking I Didn't Eat That Many Anyway - I Was Wrong

What Happened When I Gave Up Added Sugars

As soon as I followed their advice and changed what I was eating, I dropped the weight I wanted to lose, and more importantly, I felt amazing. I had lasting energy for the first time in years, and I no longer experienced lightheadedness, even during longer fasting periods. It was even feasible to exercise during my fast, and as long as I was properly hydrated, I actually felt stronger and more powerful during my workouts than ever before.

Turns out, I had been confusing sugar cravings with hunger for most of my life.

Turns out, I had been confusing sugar cravings with hunger for most of my life. I had no idea that what I thought were moments of hanger were actually dips in my blood sugar. I thought it was normal to feel that crash and reach for another snack, but in reality, I was addicted to sugar, whether it came from sweets or refined carbs.

Sugary cereal, macaroni and cheese, peanut butter and jelly sandwiches, and chocolate chip cookies had been pillars in my diet for almost 30 years. And in that time, I lost touch with what hunger actually feels like. I thought I was hungry when I felt fuzzy and agitated, but because I ate in those moments, I never felt the growl or tightness in my stomach that signals hunger. Intermittent fasting helped me relearn my hunger cues, so now I can eat intuitively and feed my body what it needs when it needs it.

After trying out a few weeks of intermittent fasting, I've settled into a new normal. I eat a variety of foods throughout the day, but I don't snack at night anymore. I'm not overly strict about my sugar intake, but I'm much more aware of what I eat and whether it's really serving my body. And I feel better than ever.

Original post:
I Tried Intermittent Fasting to Lose Weight, but I Didn't Expect to Break Free From Sugar - Yahoo Lifestyle

I met my best friend online. These days our most frequent hangouts involve hours of (re)watching Greys Anatomy and eating pizza, so the origin of our friendship still amuses me. We met not on an app designed to match would-be friends but in a Facebook group for women who wanted to get fit.

New to running and desperate for accountability and encouragement, I stumbled across the local healthy living Facebook group in 2013 while training for a half-marathon. I was pleased to find a group of like-minded women supporting each other toward various fitness and weight goals.

Looking back, though, Ive realized that the collective motivation seemed to be weight loss leads to happiness. Most members followed a restrictive eating plan and talked endlessly about which foods were good or bad. Keen to fit in, I tracked and photographed every morsel of food I ate.

When I posted about weight losses, I was congratulated so enthusiastically that youd think Id found the cure for cancer. I found the compliments intoxicating and hoped that the smaller my body got, the happier Id become. But instead of feeling joyful, all I felt was hungry and tired from overtraining on a restricted diet.

I checked in with the group several times a day for over a year and found myself gravitating toward a woman named Lynsey, who had a dry wit and self-deprecating humor. I loved chatting with her online, and we quickly exchanged numbers, making plans to meet IRL.

I felt like Id known her for years. We went for coffee, and I asked why she was in the group.

I need to lose weight. You?

Same.

Are you tired of constantly being on a diet?

Exhausted.

We talked for hours about the weight-related bullying wed both endured as kids and how much of our self-worth was dictated by our weight. We both used humor as a defense mechanism and would frequently make insults about our own bodies for a cheap laugh. This coping mechanism began to bother me a little bit until it was too much, and suddenly I felt the urge to completely unburden myself.

I feel bad about myself every time I log on to the group. The words poured out. Everyone goes on about good and bad food, and I hate that message. Were all trying to make ourselves smaller, but no one seems to be happy, no matter how much weight they lose, and Im sick of it.

As soon as Id said the words, I felt like Id broken an unwritten rule. But instead of looking shocked, Lynsey seemed relieved.

I feel bad every time I log on too, she said. Im actually thinking about leaving.

The relief that we felt the same way was palpable, and within a week we had both left the Facebook group.

But then we needed a new hobby to replace obsessing over weight.

A few months earlier, Id taken up cross-stitch partly to help relieve anxiety and partly to distract myself when I was hungry. Something about repeatedly stabbing fabric helped me unwind after a stressful day, and Id stocked up on some patterns from Subversive Cross Stitch, which appealed to my snarky sense of humor.

When Lynsey asked how I was passing the time without the Facebook group, I showed her a picture of the stitching project I was working on. I thought shed mock my fondness for granny crafting, but instead she screamed, Teach me how to do that!

Im far too impatient for teaching, so I sent her some YouTube tutorial links and a list of my favorite Etsy shops for patterns. Lynsey caught the stitching bug and began to fill her home with homemade slogans in cute frames.

The time and headspace wed devoted to losing weight were now occupied by our new skill. Instead of sharing photos of what wed eaten, wed share pictures of the stitching projects we were working on. We even joined a new Facebook group but this one is full of stitchers who make expletive-laden art!

Inside was a frame containing a stitched message. It read: RIOTS, NOT DIETS. The gesture and message were so spot-on, I immediately burst into tears.

Although wed met in a healthy living space, the healthiest decision we both made was leaving that group. Theres a wholesome joy in working parallel with your closest friend toward a goal that has nothing to do with weight.

Even though Lynsey is turning into a better stitcher than I am, I love watching her stitching projects take shape and adore making her little holiday gifts to show her how much I care. We dont spend nearly enough time together, but if I ever feel lonely, I just need to look at my collection of handmade gifts and know I am loved.

Catherine Renton is a freelance broadcast, online, and print journalist from the UK. When she is not writing about sobriety, mental health, and wellness, she is tweeting @rentswrites.

Read more:
We Used to Bond Over Weight Loss Now We Bond Over Cross-Stitch - Greatist

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