Search Weight Loss Topics:

Page 43«..1020..42434445..5060..»

Home » Lose Weight Safely » Page 43

San Francisco, CA, December 1, 2020 Candied sweet potatoes. Egg nog. Mac n cheese. Stuffing. Pumpkin pie. Traditional holiday meals are resplendent with taste-of-home fare thats easy to overeat. Based on original research by holistic nutrition researcher Deborah Kesten, M.P.H., and behavioral scientist Larry Scherwitz, Ph.D., Whole Person Integrative Eating offers in-depth insights into the reasons we overeat and gain weight, and a science-backed, step-by-step dietary lifestyle that can halteven reverseovereating and weight gain during the holidaysand throughout the year.

Now is the time to reset and rethink what and how we eat; to replace traditional dieting with a scientifically sound way of eating thatlessens overeatingand that leads naturally to weight loss, health, and healing, says Kesten.

In their award-winning book, Whole Person Integrative Eating: A Breakthrough Dietary Lifestyle to Treat the Root Causes of Overeating, Overweight, and Obesity, authors Kesten and Scherwitz share a simple yet powerful premise: Identify the reasons you overeat (your overeating styles) and gain weightwith the illuminating self-assessment quizthen overcome overeating and lose weight by replacing your overeating styles with the antidotes: the elements of the Whole Person Integrative Eating program.

By shedding light on the root causes of overeating, Kesten and Scherwitz present a program that empowers readers with a personalized plan, and in turn new hope and new choices to help them reduce overeating, lose weight and keep it off.

WPIE is not a diet that a person goes on then off. It is a scientifically sound, dietary lifestyle designed to be practiced for a lifetime.

If people follow the revolutionary program outlined in this game-changing, insightful book, it may be the most helpful step they can take toward losing weight and keeping it off, says bestselling author Kenneth Pelletier, M.D., clinical professor of medicine at University of California School of Medicine, San Francisco.The authors paradigm-shifting message is that food influences not only the physical dimensions of health, but also our emotional, spiritual and social well-being. Their dietary lifestyle can build bridges between the millions who struggle with overeating and weight issues and the medical community. And it can inspire us all to re-envision our relationships with food, eating and weight, so that each time we eat, we are nourished for life.

Deborah Kesten, M.P.H., is an international nutrition researcher, award-winning author and medical/health writer, with a specialty in preventing and reversing obesity and heart disease. She served as Nutritionist on Dean Ornish, M.D.s first clinical trial for reversing heart disease through lifestyle changes, the results of which were published in the Journal of the American Medical Association. She has served as Director of Nutrition at cardiovascular clinics in Europe and on the Board of Directors of the American Heart Association, San Francisco.

Kesten has published more than 400 nutrition and health articles. Her first book, Feeding the Body, Nourishing the Soul, received the first-place gold award in the Spirituality category from the Independent Publisher Book Awards. Whole Person Integrative Eating has been honored with the No.1 gold, best-book award in the Health category by Book Excellence Awards and is a No. 1 Amazon best seller. Kesten is a VIP Contributor at Arianna Huffingtons Thrive Global, and is married to behavioral scientist and co-author of Whole Person Integrative Eating, Larry Scherwitz, Ph.D.

For more information, please visit http://www.IntegrativeEating.com. You can also connect with the author on the following social media sites: https://www.instagram.com/integrativeeating/;

https://www.facebook.com/WholePersonIntegrativeEating; https://twitter.com/IntegrativeEat1.

Whole Person Integrative Eating: A Breakthrough Dietary Lifestyle to Treat the Root Causes of Overeating, Overweight, and Obesity

Publisher: White River Press

ISBN-10: 1887043543

ISBN-13: 978-1887043540

Available from Amazon.com and integrativeeating.com

Go here to read the rest:
Overcome OvereatingDuring the Holidays and Throughout the Year - Milwaukee Community Journal

Demi Moore will never forget the moment when a director told her that she needed to lose weight. After his comment, the actor became obsessed with the number on the scale and developed an unhealthy relationship with food. Moore began to over-exercise to the point where it became an addiction.But what exactly did the director say that caused her to have these body image issues?

Once Hollywood began to scrutinize Moores appearance, she developed an extremely unhealthy relationship with food. The Ghost actor says it got so bad that she eventually locked her refrigerator shut.

All of my anxieties shifted to food, she reveals in her memoir,Inside Out. If I got on a scale, it could ruin my entire day. I have journals upon journals from that period, full of writing about my pain and torture over my body. Id wake up in the middle of the night and binge eat and then be covered in crumbs in the morning. I even put a lock on my refrigerator at one point. It was like food had become a weapon to use in a war against my body, the enemy.

RELATED: Demi Moore Says Ashton Kutcher Tried To Justify His Affair in the Worst Way Possible

Before Moores career began to flourish, she was a smoker. She gave up cigarettes after getting sober, which caused her to put on a healthy amount of weight. Yet the director of a movie she was set to star in said she needed to change her body if she wanted to keep the part.

You are really who I would like to do this film, said Ed Zwick, the director ofOne Crazy Summer. But you would have to promise me that you would lose weight.

This caused a flood of panic to overcome her. She writes, Ill never forget that moment as long as I live. I felt a combination of sick, pit-of-my-stomach mortification, and raw panic. And so began my process of trying to dominate and control my body- and of equating my worth to my weight, my size, my exterior.

Moore says that she didnt approach this issue in a rational, healthy way. She says, I was thrown into a tailspin of terror and self-loathing.

According to the actor, she now has a much healthier relationship with her body. Instead of loathing the numbers on the scale and starving herself, as she puts it, she now has the strength to be her actual size.

And after starring in a film where she had to bulk up, she didnt feel the need to shed the added pounds.

My usual reaction would have been to start starving myself again, to begin an exercise regime, but I did neither, she writes. I had reached my limit. When I got home to Idaho, I had an epiphany in the shower one day: I just need to be my natural size.

Moore says that after her epiphany, she gave up on exercise and instead took up meditation. I couldnt go on fighting my body and my weight; I had to make peace, and I started by giving up hard exercise.

Go here to see the original:
Demi Moore Was Mortified When a Director Told Her She Needed To Lose Weight: 'I Felt Mortification and Raw Panic' - Showbiz Cheat Sheet

TheStreet S&P 500 and Nasdaq Hit Records in Broad Wall Street Rally

Stocks finished higher Tuesday, with the S&P 500 and the Nasdaq both closing at records, as Wall Street came off its best monthly performance since April.

The S&P finished up 1.13% to 3,662, while the Nasdaq was up 1.28% to 12,355. Both indexes posted intraday highs.

The Dow Jones Industrial Average finished up 185 points, or 0.63%, to 29,823.

At one point in Tuesday's session, the Dow industrials were up as much as 1.5%, past 30,000. The Nasdaq Composite was up as much as 1.7%.

President-elect Joe Biden urged Congress to pass a new stimulus bill as he unveiled his economic team, including his selection of Former Federal Reserve Chair Janet Yellen as nominee for treasury secretary.

Meanwhile, Senate Majority Leader Mitch McConnell rejected a bipartisan stimulus proposal that had been unveiled Tuesday by members of the GOP-controlled Senate and Democratic-held House.

The legislation would provide $908 billion in aid and shield businesses from coronavirus lawsuits for a few months. But McConnell told reporters "we just don't have time to waste time" in response to the proposal, according to CNBC.

Video: As Dow closes best month since 1987, traders say these are the best December bets (CNBC)

As Dow closes best month since 1987, traders say these are the best December bets

Click to expand

UP NEXT

Stocks declined Monday but only after the S&P 500 recorded a gain of 10.8% in November, its biggest monthly gain since April. The Dow posted its best month since 1987, up 11.8%, and the Nasdaq also soared 11.8% during November.

Federal Reserve Chairman Jerome Powell, in testimony Tuesday before the Senate Banking Committee, said that economic prospects are "extraordinarily uncertain" after the pace of improvement moderated.

While calling progress made on the development of coronavirus vaccine "very positive," the central bank chairman also said a resurgence of the virus in the U.S. and globally was "concerning and could prove challenging for the next few months.

"A full economic recovery is unlikely until people are confident that it is safe to reengage in a broad range of activities."

Powell's cautious assessment, as well as the continued gridlock in Washington on another stimulus package, has investors betting the Fed will take the lead on supporting the U.S. economy until a vaccine can be widely distributed.

Tesla finished up 3.1% on Tuesday following an announcement that shares of the electric vehicle company will be added to the S&P 500 index in a single tranche on Dec. 21.

The move will come despite concern about the potential for trading volatility as funds shuffle their holdings to add shares of the electric-vehicle company to their portfolios.

Tesla, with a market cap of more than $555 billion, joins the index as its seventh largest component, between Berkshire Hathaway and Visa .

Oil prices declined Tuesday after OPEC leaders, as well as non-member allies such as Russia, delayed a decision on output cuts until Thursday after failing to reach a consensus during a virtual session on Monday.

West Texas Intermediate crude oil, the U.S. benchmark, fell 0.62% to $45.06 a barrel.

View original post here:
S&P 500 and Nasdaq Hit Records in Broad Wall Street Rally - msnNOW

Eggs are a nutritious and affordable source of protein that humans have been eating for millions of years (1).

The most commonly consumed type of egg is the chicken egg. Still, many other types of eggs can be eaten too, including duck, quail, turkey, and goose eggs.

Duck eggs are a staple in Asian cuisines, though recently they have been gaining popularity in other places around the world (2).

You might have seen them at the grocery store, your local market, or on restaurant menus.

This article explains the differences between duck eggs and chicken eggs and compares the nutritional profiles of each. It also reviews some overall benefits and potential downsides of eating eggs.

In general, duck and chicken eggs are quite similar.

Still, there are a few specific features that set the two apart.

The most noticeable difference in physical appearance is the size of the eggs.

A duck egg can be 50100% larger than an average-sized chicken egg. Thus, eating one duck egg is like eating one and a half or two chicken eggs.

As with chicken eggs, the color of duck eggs varies based on the breed and diet of the duck, the environment its raised in, and its genetics (3).

Many duck eggs have white shells, but they also come in shades of pale gray, green, black, and blue.

The yolks also differ in both size and color. While the yolks of chicken eggs are usually a pale or bright yellow, duck egg yolks are a deeper shade of golden orange. Compared with a chicken yolk, a duck yolk tends to appear more vibrant.

Duck egg yolks are also larger, partly because duck eggs are generally larger than chicken eggs.

The vibrant yolk of a duck egg not only looks bold, but some people think it gives the egg a richer flavor as well. People often describe duck egg yolks as tasting creamier than chicken egg yolks.

Overall, duck eggs and chicken eggs taste similar. However, the flavor of duck eggs may be more intense than that of chicken eggs.

Duck eggs tend to be 50100% larger than chicken eggs. They also have a deep orange yolk that people often say is much richer and creamier than chicken egg yolk.

Duck eggs and chicken eggs both have impressive nutritional profiles.

The comparison chart below highlights the most notable nutrients in each.

Here are the nutritional profiles for 3.5 ounces (100 grams) of cooked duck and chicken eggs (4, 5).

Overall, eggs are low in carbs and fiber but a rich source of protein and good source of fat. Theyre also packed with many vitamins and minerals, particularly choline, riboflavin, selenium, vitamin A, and vitamin B12.

Although both types of eggs are nutritious, duck eggs tend to contain even higher amounts of some nutrients than chicken eggs, including folate, iron, and vitamin B12.

Duck eggs contain as much as 168% or more of the DV for vitamin B12. Your body needs vitamin B12 for certain tasks, such as building DNA and new red blood cells (6).

Yet, chicken egg whites tend to contain greater amounts of some proteins like ovalbumin, conalbumin, and lysozyme than duck egg whites. Scientists believe these proteins and others in eggs have antimicrobial, antioxidant, and cancer-inhibiting properties (2, 7, 8, 9).

Some people mistakenly believe that only egg whites contain protein. However, the yolks are actually packed with protein, although slightly less than the whites (10).

Both the egg whites and yolks of duck and chicken eggs are rich in beneficial bioactive peptides. These peptides are protein particles that may promote optimal health in humans (1, 11, 12, 13).

Duck eggs and chicken eggs are both packed with protein, fat, vitamins, minerals, antioxidants, and bioactive peptides that contribute in numerous ways to optimal human health.

Due to the large amounts of health-promoting nutrients that duck eggs and chicken eggs contain, occasionally consuming either type of egg may have health benefits.

Here are some particular benefits of both types of eggs.

Duck eggs and chicken eggs contain similar amounts of vitamin D. Each delivers between 89% of the DV in a 3.5-ounce (100-gram) serving.

Furthermore, some animal research from the past few years suggests that egg consumption may prevent vitamin D deficiency (14).

One 8-week study fed rats with diabetes a whole-egg diet and found a 130% increase in vitamin D levels, compared with rats fed a protein-based diet.

Rats that ate the whole-egg diet also had higher vitamin D levels than rats that were supplemented with vitamin D on the protein-based diet (15).

Still, research on how duck eggs and chicken eggs affect vitamin D status is limited, and scientists need to do many more high quality studies in humans to investigate this.

Regularly eating lean sources of protein, such as eggs, may provide important health benefits. High protein diets have been linked to several health benefits, including (16, 17):

One small study even found that egg proteins specifically may have benefits for weight loss.

The study observed that rats consuming diets comprising 1020% protein from chicken eggs experienced 2930% greater reductions in weight than rats that consumed a diet rich in the dairy protein casein (14).

However, this study was small, limited, and conducted in animals. Scientists would need to conduct human studies on isolated egg proteins to understand how their effects differ from those of other types of proteins.

Still, eggs are a low calorie protein source that may contribute to an overall healthy diet and even help some people manage their weight.

Eggs may be an important source of nutrition for pregnant people and their babies.

In recent years, studies have found an association between egg consumption and a number of benefits, including greater production of breast milk. Whats more, the nutrient choline found in eggs may support brain health and development in newborns (18).

Infants who consume eggs also tend to have higher intakes of beneficial nutrients, including vitamin B12, selenium, and phosphorus (19).

For pregnant people, the benefits may be less clear. One study found that higher egg consumption was associated with a reduced risk of high blood pressure and diabetes. Meanwhile, another study found it was associated with increased risk (20, 21).

Thus, scientists need to conduct more research to investigate the effects of eggs on pregnant people, their unborn children, and newborns.

Duck eggs and chicken eggs may be important sources of nutrition for young children, pregnant and lactating women, people trying to lose weight, and those at risk of vitamin D deficiency. However, scientists need to do more research on these topics.

Though eggs are certainly a nutritious food, consuming duck or chicken eggs too often could also carry certain risks.

Some nutrients increase or decrease when eggs are cooked. Its common for the nutrient content of foods to be altered by heat and other cooking methods.

For example, the protein content differs between raw eggs and soft or hard-boiled eggs (22).

Other nutrient levels can change with cooking, too. One study found that cooking chicken eggs may decrease their vitamin A content by as much as 20%.

Other studies suggest that various antioxidants in eggs may be altered by heat and cooking. In some cases, cooking increases the amount of nutrients present in eggs (23, 24, 25, 26).

That said, eggs still provide plenty of nutrients. You can use the table above to estimate your nutrient intake from cooked duck or chicken eggs.

Salmonella is a bacterium capable of causing a foodborne illness called salmonellosis. Its symptoms include nausea, vomiting, diarrhea, stomach cramps, headaches, and fever.

Usually, salmonellosis is not life threatening. However, it can be deadly in certain high-risk populations, such as children, pregnant people, older adults, and those with compromised immune systems.

Both duck and chicken eggs can occasionally be contaminated with the bacteria (27, 28, 29, 30).

To avoid developing a foodborne illness from duck or chicken eggs, always rinse the outside of your eggs under running water before cracking them open. Make sure to cook the egg whites and yolks to at least 160F (71C) (31, 32).

Heavy metals are a chemical element classification.

They may occur in some foods as a result of their presence in the soil, water, and air that the food is grown with. The amount in eggs can vary significantly depending on how and where the ducks or chickens were raised.

Animal feed contaminated with heavy metals may also contribute to the amount of heavy metals in the animals eggs (33, 34).

Heavy metals are generally harmless. In fact, some, such as iron, are actually essential nutrients the body needs to function properly.

However, some heavy metals may be toxic in large amounts.

Unfortunately, studies on both duck and chicken eggs have found that some eggs may contain significant amounts of heavy metals, including lead, cadmium, chromium, cobalt, and copper (35, 36, 37, 38).

Thus, consuming too many duck or chicken eggs high in heavy metals could harm your health over the long term (39).

Eggs have been at the center of a controversy surrounding cholesterol and heart disease for years.

Egg yolks contain a significant amount of fats, including more than 100% of the DV for cholesterol in a 3.5-ounce (100-gram) serving. For this reason, people have suggested that eggs may contribute to an increased risk of heart disease (40).

However, since these claims about eggs became mainstream, multiple research studies have suggested that eggs may actually help promote health (41, 42, 43, 44).

Particularly, eating eggs in moderation may help reduce the risk of some chronic diseases like stroke (45).

Still, other studies have found that eggs may elevate your cholesterol and blood sugar levels, which could, in theory, increase the risk of chronic disease (46, 47).

As such, the best way to include duck eggs or chicken eggs as part of a healthy diet is to consume them in moderation and use healthier preparation methods, such as poaching, boiling, and baking.

Duck and chicken eggs can occasionally contain foodborne-illness-causing bacteria or higher than normal levels of heavy metals.

Whether duck eggs or chicken eggs are better comes down to personal choice. Theres no right answer for everyone.

A few factors you may want to consider when choosing between duck eggs and chicken eggs are:

Whether you choose duck or chicken eggs is a personal preference. When youre deciding between the two, you may want to consider allergies, availability, personal taste, and price.

Eggs of all types contain an impressive number of healthy nutrients.

Plus, theyre affordable, versatile, and relatively easy to find.

However, consuming too many may have risks, although scientists need to conduct more research on this.

Thus, consuming duck or chicken eggs in moderation easily fits into a healthy diet.

If youve never had them, try duck eggs next time youre feeling bored with chicken eggs.

More here:
Duck Eggs vs. Chicken Eggs: Nutrition, Benefits, and More - Healthline

Eat This, Not That!

Ever walk into a room and forget why you went in there? Or stare at a colleague's face for 20 seconds before you remember his name? Or try to remember the name of that movie, the one you loved, starring that guyit's on the tip of your tongue! (It's Jeff Goldblum. The Grand Budapest Hotel.)Forgetfulness is normal and if you feel like you've noticed it more recently, you're not losing your marbles. You're just getting older. According to Harvard Health, there are seven types of normal forgetfulness. These include:Transience. Forgetting facts over time.Absentmindedness. Forgetting because you're not paying attention.Blocking. The inability to retrieve a memory.Misattribution. Only remembering part of something.Suggestibility. Misconstruing facts about an incident.Bias. Adding your personal bias to facts about a memory.Persistence. Memories that won't go away.Unless your memory loss is extreme or persistent, there's no need to worry about Alzheimer's or other serious memory diseases. (Dr. Gary Small, MD, a professor on aging at the David Geffen School of Medicine at UCLA, says "About 40% of people aged 65 or older have age associated memory impairmentin the United States, about 16 million people.") But if your forgetfulness is simply driving you crazy, check out these simple strategies, techniques, and lifestyle changes you can make to improve your memory. Read on, and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had Coronavirus. 1 Keep Repeating It Repetition is one of the easiest and most effective methods for remembering things. According to the University of Illinois, the Spaced Interval Repetition (SIR) technique was developed in the 1960's by famous psychologist, Hermann Ebbinghaus. It uses repetition at specific intervals to ensure you remember a fact or name. After you learn something and you want to continue remembering it in the short-term, repeat the fact to yourself:Right after you learn it.15 to 20 minutes after you initially learned it.After six to eight hours.24 hours later.If you want to memorize something in the long-term, you'll need to repeat it to yourself after one day, after two to three weeks, and then again after two to three months. 2 Try Learning in the Afternoon Even if you think you function better in the morning or late at night, studies show that it's easier to retain information if you learn it and review it in the afternoon. A study published in the Brazilian Journal of Medical and Biological Research proved this theory. 68 undergraduate participants were provided with words to remember. One group was asked to only study in the morning while the other group only studied in the afternoon. The results concluded that, "The subjects who acquired information in the afternoon had better performance than those who acquired it in the morning." 3 Write it Down We don't mean a note in your smartphone or a doc on your computer. Put an actual pen or pencil to paper. Researchers at the University of Oregon conducted a study to see if physical newspaper readers comprehend better than those who read their daily news stories online. The study concluded that "Print news readers remember significantly more news stories than online readers."Reading online and from a computer screen is harder to recall than when it's written on physical paper. If you truly want to remember a fact or name, write it down on a piece of paper and review it by physically picking it up and reading it. 4 Use the "Chunking" Method The "chunking" method of memory is just as it sounds. You can chunk together tidbits of information to make it easier to remember, relating the info on some common ground. For example, if you're trying to memorize the items you need on a trip to the grocery store, you could chunk together items by where you'll find them in the store. So, apples, potatoes, and lettuce would all be chunked together as "produce" while soups and tomato sauce would be chunked together as "canned goods." Categorizing these items together makes them easier to recall than looking at a long list of unrelated items."The benefit of a chunking mechanism is that it mediates the amount of knowledge that one can process at any one time," claims an article published in Frontiers in Psychology. By using the chunking method on a large amount of data or a long list of items, you may be able to more easily commit this information to your short-term memory. 5 Make Up a Story or Scene In order to remember something, you have to be interested in it. If your brain is bored, it can be hard to make it engage and truly learn new information. When you're stuck trying to learn boring material, you'll need to find a way to make it intriguing for your brain. Sometimes making a story or creating a scene that includes this information can be just what you need to engage your brain.A study published by the American Association for the Advancement of Science (AAAS) analyzed how people reacted to scenes that were created. The study concluded, "The subjects were far more likely to remember high-value scenes than low-value scenes." If you're going to use this visual strategy to remember information, it's important to create a scene or story in your head that's interesting to you or ridiculous enough to keep your brain involved. For example, "One day, I went on vacation to Budapest and who did I see in the lobby, reading a newspaper? Jeff Goldblum! What a grand hotel!" 6 Make it Rhyme "In 1492, Columbus sailed the ocean blue." When you were a child learning the months of the year or the states, chances are your teacher sang you a little song to help you commit the complex concept to memory. You probably still remember these songs or rhymes and you might have even used them to help teach your kids the same concepts.You can still use rhymes or songs to remember information as an adult, as long you're ready to tap into your creative side. Take a recognizable melody, such as "Twinkle, Twinkle, Little Star" and set the information you need to remember to the beat. If this isn't working for you, create a rhyme that you can easily repeat using the information. According to The Memory Institute, "Rhyme, rhythm, repetition and melody will help you remember by taking advantage of auditory encoding and your brain's impressive ability to store these audio triggers." 7 Keep Things in Your "Memory Palace." You can create your own "memory palace" when you begin to associate memories and things you want to remember with physical items in your environment. This learning method is also referred to as the method of loci (MOL). It was developed in Ancient Greece and has been used ever since. You can tap into this learning method by associating a physical item in your current location with one concept you're trying to learn. When you attempt to recall this piece of information, you'll need to visualize the room you were in when you were learning it. By envisioning the item, your memory should recall the fact you want to remember.A study published in Advances in Physiology Education observed 78 second-year medical students as they learned about endocrinology while using the "memory palace" method. The students found the method helpful in retaining information. The study concluded, "When asked to report whether they found the MOL helpful, all participants agreed. About 85.7% of the participants agreed that it helped them understand the topic better." 8 Test Yourself When your grade school teachers used to spring pop quizzes on the class sporadically, they were really on to something. Quizzing yourself periodically can be one of the most helpful techniques for remembering information. According to Rosalind Potts, Ph.D., from University College London, "People often think testing is useful because it tells you what you know and what you don't. But the more important power of testing is giving you practice retrieving information you've learned and establishing that connection in the brain."You don't have to create a formal test just to remember your grocery list. Simply take the time to periodically quiz yourself on the relevant information you want to retain.RELATED: Unhealthiest Habits on the Planet, According to Doctors 9 Focus on One Thing at a Time As humans, especially adult humans, our brains are going a mile a minute. In an instant, your brain may simultaneously be thinking about whether you turned off the stove, what time your meeting is scheduled for tomorrow, and if there are any good movies out. According to Psychology Today, you have about 70,000 thoughts per day. With all this happening in your head at one time, no wonder it's hard to remember things.If you're learning something that you know you want to remember, you'll have to block these thousands of thoughts out. To focus and remember, the Mayo Clinic suggests quitting the multitasking while you're trying to learn something new. You should also:Stop thinking about what you need to do after you focus.Take moments to practice focusing on specific subjects.Learn the time of day when you're the best focused and cut yourself slack in the moments you know you aren't.Stay away from distractions when you're focusing, including co-worker chit-chat, the TV, radio, or your smartphone.When you've mastered the ability to focus on one thing at a time, you may find improvements in both your memory and your productivity. 10 Use Acrostics or Acronyms Acrostics and acronyms are mnemonic devices that you can use to remember streams of words or phrases. One of the most popular acrostics you may remember if you ever learned how to play a musical instrument is "Every Good Boy Does Fine." This acronym helps you to remember the order of the treble clef, which is EGBDF. If you were ever tasked with learning the names of the Great Lakes, your teacher may have used the acronym "HOMES," which stands for Huron, Ontario, Michigan, Eerie, and Superior.According to the University of Denver, both acrostics and acronyms are helpful when you need quick memory aids. However, using these word associations may only be useful for memorization and usually can't help you to remember in-depth concepts or context and meaning behind phrases. 11 Relate New Concepts to What You Already Know Since we already know that re-learning is much easier than learning from scratch, it can also help to relate new concepts you want to remember to those you already know. This learning concept is formally referred to as "relational learning."For example, if you're trying to remember that an acquaintance works as a teacher, you could try to associate a characteristic of this person with one of your previous teachers. By relating a new concept to something you already know, it can be easier to remember. 12 Try New Hobbies Your brain function deteriorates if you don't use it. Learning new things is important for brain health, but you don't have to read a math textbook to keep your brain sharp. When you take on a brand-new hobby you've never tried before, there will be a learning curve. You'll have to learn new terminology and movements that you'll need to memorize and practice.A study published in Psychology Science Journal had some of its 200 elderly participants learn new skills, including digital photography and quilting, while others performed familiar hobbies, such as putting together puzzles or listening to music. Cognitive skills were tested both before and after engaging in activities. "Overall, the results suggest that learning digital photography, either alone or in combination with learning to quilt, had the most beneficial effect on cognition, and that the positive impact was primarily on memory function." 13 Say it Out Loud One of the best ways to commit something to memory is to get physically involved in the learning process. By reading out loud or repeating a fact verbally, it's more likely the memory, name, face, or tidbit will stick.Colin M. MacLeod from the Department of Psychology at Waterloo, says, "When we add an active measure or a production element to a word, that word becomes more distinct in long-term memory, and hence more memorable." Repeating phrases out loud is a different way to present the information to yourself and commit it to your long-term memory. 14 Get a Good Night's Sleep The National Sleep Foundation recommends that adults get seven to nine hours of sleep each night. Not only does an uninterrupted, solid night of sleep help your body to recharge, it can also help with your brain's memory and cognition. A study published in Physiological Reviews concluded that, "Ensuing REM sleep may stabilize transformed memories."Sleep was also found to help your brain process memories, which may allow you to keep them for longer. The study found that "Sleep benefits memory not only in the neurobehavioral domain, but also in the formation of immunological long-term memories, stimulating the idea that forming long-term memories represents a general function of sleep." 15 Do Yoga Yoga is a great way to get your daily exercise and calm your mind. But downward dog can also improve your brain function. Yoga is proven to improve your brain's gray matter, which helps with:Muscle control.Sensory perceptions, including speech.Decision making.Memory.Sight.A study published in the Journal of Physical Activity and Health found that participants who practiced yoga for just 20 minutes a day had increased brain function. This resulted in these participants scoring better on brain functioning tests that measured how quickly they could relay information about their memories and how accurate the information was. Adding yoga to your exercise routine may help your memory to stay sharp and your brain functioning clearly. 16 Meditate Meditation can help you get in touch with your inner thoughts, and sometimes that's all you need to feel more confident in your brain power and memory. A study published in the Journal of Alzheimer's Disease observed participants who attended an 8-week meditation program. "Most subjects reported that they subjectively perceived that their cognitive function was improved after the 8-week program."Meditation can help to strengthen and exercise the components in your brain that are responsible for memory. By meditating for just 10 minutes per day, you're forcing yourself to practice laser focus and control of your thoughts. This works your mental muscle, keeps your brain young, and may prevent you from dealing with memory loss. 17 Re-learn Things We already know that repeating information we want to remember can help us in the memorization process. Spacing this repetition out in different increments can cater to either your short-term or long-term memory. But if you haven't kept up with your repetition game to put something in your long-term memory bank, you may need to re-learn it.Re-learning is different than the first time you learn something because your memory may be jogged at any point while you're completing the task. You're not really starting from scratch and you may still have faint memories or information relating to the subject you're trying to re-learn. Therefore, it's easier for this information to "stick."As Mark Hbener from the Max Planck Institute of Neurobiology explains, "Since an experience that has been made may occur again at a later point in time, the brain apparently opts to save a few appendages for a rainy day." So, while re-learning may seem like a hassle, you should find it easier than when you reviewed information about a subject for the first time. 18 Read Every Day Whether you're into sci-fi, romance novels, or self-help books, the act of reading can keep your brain sharp and memory loss at bay. Since reading engages your brain, keeps it active, and strengthens your cognitive function, just a few minutes every day can help improve your ability to remember things.A study published in the Proceedings of the National Academy of Sciences of the U.S. concluded that participants who engaged their brains through puzzles, reading, or chess were 2.5 times less likely to develop Alzheimer's disease than those who participated in less stimulating activities, such as watching TV. When you practice focusing on one activity, such as reading, your brain may also get the same positive effects as if you were meditating, which is proven to help strengthen your memory.RELATED: The Unhealthiest Supplements You Shouldn't Take 19 Meet New People An article published in Psychology Today blames our inability to remember people's names after just meeting them on stress and cortisol. You may be psyching yourself up so much to remember names that you blank out under pressure. Try to combat this stress by focusing on the people you meet instead of your body's reaction to the situation. To remember a new person's name or details, Susan Krauss Whitbourne Ph.D., recommends that you:Process the name as soon as it's said.Repeat the name back to the person.Listen to his or her name correction, if there is one.The more people you meet, the more you can practice committing these personal details to memory. You can strengthen this part of your brain and eventually, you'll feel more confident about your memory in social situations. 20 Pay Attention It may seem simple, but a reminder to pay attention can sometimes be all you need to improve your memory. We already know that multitasking makes memorizing and learning less efficient, which is why it's also important to quiet your brain as you attempt to remember or learn something new.According to the Association for Supervision and Curriculum Development (ASCD), "Attention generally begins as a passive processthe brief unfocused reception of the multitude of molecules and rays that continually bombard our body's specialized sensory receptors with information on the outside environment." Since paying attention starts as a passive process, you'll have to make a conscious effort to forget everything else that's going on and solely focus on the concept you want to learn or remember. You'll know your attention has been captivated when unexpected distractions don't disrupt your focus. 21 Play Brain Games Crossword and sudoku puzzles aren't just fun activities to pass time. They may also be able to slow down a decline in memory and cognitive function as you age. Commercial brain game apps on your smartphone or computer have also taken off in popularity and for good reason. According to a study published in Neurology, "More frequent cognitive activity across the lifespan has an association with slower late-life cognitive decline."The more active you keep your brain, the slower your cognitive decline. But you don't have to study complex math concepts to engage your brain. Glenn Smith, Ph.D., a neuropsychologist at the Mayo Clinic, conducted a study on brain games and geriatric participants with no prior cognitive problems. He had some participants engage in brain games while others simply watched educational videos for an eight-week period.Mr. Smith found that "Those who completed the computerized training showed significantly greater improvements in general tests of memory and attention, even though those abilities weren't explicitly trained for." Those who participated in the computerized brain games also reported less daily problems with memory in the weeks that followed than study participants who only watched educational videos for the eight weeks. 22 Teach Other People You must have a clear understanding of a concept before you can teach it to someone else. So, if you task yourself with reiterating facts about a person you know or your daily schedule to another person, you'll need to first be sure you have a good grip on it.Teaching is a great way for you to review what you want to remember and can be useful if you're trying to get a memory or concept to stick with you. A study published in Contemporary Educational Psychology used two groups of students to put the concept of teaching as a learning method to the test. Some students were asked to simply study material for a test later while others were asked to study with the intention of teaching other students about the concepts they learned.While both groups of students learned the material, the students who were tasked with teaching others still remembered these concepts when tested weeks later. 23 Eat Healthy Foods A healthy diet not only nourishes your body, but also your mind. Have you ever overindulged on an unhealthy snack, like ice cream or potato chips, and instantly felt slow and groggy? If your body is full of bad food, it can be hard for your brain to focus and retain information. According to Harvard Health, "Diets high in cholesterol and fat might speed up the formation of beta-amyloid plaques in the brain. These sticky protein clusters are blamed for much of the damage that occurs in the brains of people with Alzheimer's."If you're eating foods high in saturated and trans fats, a gene called apolipoprotein E, or APOE, may be to blame for your increased risk of developing Alzheimer's disease. This gene is related to high cholesterol and is found in those diagnosed with Alzheimer's disease. While these fats are bad, mono- and polyunsaturated fats may be helpful for preserving memory. To be sure you're getting enough of these memory-boosting fats in your diet, eat plenty of fruits, vegetables, and whole grains. 24 Stop Stressing Stress makes it easy to forget things, usually because you're focused on too many things at once. If you live a life full of stress, you can also be prematurely slowing down your memory performance and brain function. According to a study published in Experimental Gerontology, animals that had prolonged exposure to stress hormones experienced adverse effects on their brain's hippocampus. This is the area of the brain that's associated with memory and learning.When it comes to humans, it was found that those exposed to several days of stress and increased cortisol experienced memory issues and impairment. Researchers also conclude that extreme stress can make sufferers more likely to develop anxiety or depression disorders. These types of disorders are directly related to a decline in memory loss. If you want to make sure your brain stays sharp, it's important to eliminate daily and chronic stress from your life. 25 Create Your Own Visuals Assigning a visual characteristic to something you want to remember can be a great way to keep it accessible. For example, say you're attending a video networking event. You're introduced to a group of people all at the same time. That's six names you've heard while saying "hello"! How do you remember them all? Pick out one defining visual characteristic for each person and associate it with the name he or she told you. Then, when you need to recall the person's name, that characteristic should trigger your memory and the name should come flooding back to you.You can also create an imaginary visualization. For example, you put your car keys down on the coffee table and obviously need to remember where they are later. Create a visual of your keys dancing on the table and when you need to recall where they are hours later, this vision should come back to you. According to Psychology Today, "It requires mental effort to do this, but if you practice you'll be surprised how quickly you can come up with creative ways to generate these images." 26 Summarize Into in Your Own Words Memorizing something that someone else said or wrote can be difficult. In most cases, the way one person communicated information isn't necessarily the way you would have communicated the same information. Also, in most cases, the information given to you is in long-form and can be wordy. If you can summarize it in your own words into brief concepts you understand, it's more likely that you'll remember it longer.According to The Writing Center at the University of North Carolina Chapel Hill, summarization can make it easier to retain information and is an important skill to master. "If you are unfamiliar with the material you're analyzing, you may need to summarize what you've read in order to understand your reading and get your thoughts in order." Since summarization forces you to identify only the most important elements, it can be a helpful step in memorization of important facts. 27 Stick to a Healthy Weight Dr. Small warns, "People with excess body fat have a greater risk for such illnesses as diabetes and hypertension. These obesity related conditions increase the risk for cerebrovascular disease, which often leads to memory decline and dementia." Maintaining a healthy weight can not only keep your risks for developing certain diseases low, it can also preserve your memory and cognitive abilities.High-fat diets that include a lot of processed food are known to contribute to memory loss and other unhealthy side effects. However, a study published in Neurology found that diets high in monounsaturated fatty acids (MUFAs) could help protect against cognitive decline. The study stated, "In an elderly population of Southern Italy with a typical Mediterranean diet, high MUFA intakes appeared to be protective against age-related cognitive decline."If you want a diet that protects your memory and is also heart-healthy, consider following a Mediterranean diet. This diet emphasizes the consumption of fruits, vegetables, whole grains, and healthy fats daily. Limited portions of red meat and dairy are usually eaten on the Mediterranean diet.RELATED: COVID Symptoms Usually Appear in This Order, Study Finds 28 Let Go of the Stuff You Don't Need Your brain will never be so full that it can't take on new information. However, what's the point of filling your brain with stuff you don't need? While it's great to challenge your memory, if you don't necessarily need to memorize something, consider keeping certain information as a note in your smartphone or just letting it go completely.According to Scientific American, "The human brain consists of about one billion neurons. Each neuron forms about 1,000 connections to other neurons, amounting to more than a trillion connections. Neurons combine so that each one helps with many memories at a time, exponentially increasing the brain's memory storage capacity to something closer to around 2.5 petabytes (or a million gigabytes)." That's a ton of space! But as we age, information can get cluttered and crossed, making it hard to recall certain memories or tidbits when we need them. Consider "offloading" some of the information you have so you don't feel as much pressure to store it in your brain. 29 Don't Drink Too Much Alcohol can have a negative effect on your long-term memory and overindulging can make it nearly impossible to commit facts to memory. If you're heading for a night out but want to remember the new people you meet for a while, keep your drinking to a minimum. If you drink too much alcohol too soon, you may experience the dreaded "blackout." If you have a blackout, you won't remember conversations or actions you took part in the next day.According to a study published in the Journal of Addiction Medicine, "Alcohol impairs different brain functions at different rates, and cognitive and memory performance are differentially impaired by ascending versus descending blood alcohol concentration." So, if you drink in rapid succession, you're more likely to experience a blackout.And you and your friends may not even know you're blacked out at the time because there usually aren't any physical symptoms. "Cognitive and memory impairment occurs before motor impairment, possibly explaining how a drinker appearing fully functional can have little subsequent memory." If you want to remember your night out, take it easy on the booze. 30 But Maybe Drink a Little While getting black-out drunk is obviously bad for your memory, light to moderate alcohol consumption may be linked with a lower risk of developing memory loss. A study published in Lancet used 7,983 study participants who were 55 years of age or older and showed no signs of dementia or memory loss. Some of these participants didn't drink alcohol at all or drank heavily, while some lightly or moderately consumed alcohol. In a follow-up with these participants six years later, it was confirmed that, "Light-to-moderate drinking (one to three drinks per day) was significantly associated with a lower risk of any dementia."The reason alcohol protects the brain from the effects of dementia isn't fully understood. However, Dr. Small hypothesizes that "it may involve an antiplatelet effect that lowers the blood's tendency to clot and cause tissue damage." The study also showed that the type of alcoholic beverage consumed had no differential effects on the outcome. 31 Associate Facts with Movements If you want to memorize something, it can be tempting to sit down and think about it. After all, you want to eliminate as many distractions as possible so you can focus on committing something to your long-term memory. But many studies have shown that actually moving around is better for your memory than sitting in one spot.An article published in Frontiers in Psychology confirms the importance of getting your body involved with your mind. "Embodied cognition approach suggests that motor output is integral to cognition, and the converging evidence of multiple avenues of research further indicate that the role of our body in memory processes may be much more prevalent than previously believed." If you're trying to memorize facts or a long list of items, walking while studying may be more beneficial than sitting still. 32 Record Your Voice If you think you're an auditory learner, you learn best by hearing information. A study published in Current Health Sciences Journal claims that about 30% of the population learns best through listening. According to this study, auditory learners "require verbal lectures and discussions, role-playing exercises, structured sessions and reading aloud. In other words, written information may have little meaning until it is heard."So, if you're studying a written list of grocery items or a group of people's names, you may find it hard to memorize on paper. Instead, record yourself reading the information you want to remember. You can easily do this on your smartphone or computer. Play your audio back as frequently as possible and focus on what you're saying or repeat it back to yourself. With this technique, it can be easier to commit information to memory. 33 Exercise Physical activity is proven to keep your brain sharp, making it easier to remember things. Not only is daily exercise great for your body and can ward off chronic conditions and diseases, it may also help you remember to stop by the post office tomorrow or wish your cousin a happy birthday. According to Dr. Small, "A recent study of healthy adults between ages 60 and 75 found that mental tasks involved in executive controlmonitoring, scheduling, planning, inhibition, and memoryimproved in a group taking aerobic exercise but not in a control group."A study published in Psychology and Aging found that study participants showed an improvement in memory and cognitive processing after only a 15-minute exercise session. If you want to keep your memory on point, add exercise to your daily routine.RELATED: 7 Side Effects of Wearing a Face Mask 34 Go to School Education can help you to develop learning and memory strategies. With coursework, you're forced to quickly determine your favored learning method and work on focusing so you can succeed. If you had the ability to figure out how you learn best when you're younger, you may find it easier when you're older to memorize a phone number or the names of your colleagues at a new job.Skimping out on your education not only makes it harder to develop these learning skills, it can also increase your risk of developing Alzheimer's disease. A study published in the Journals of Gerontology found, "Case-control analyses with prevalent cases showed low education to be a risk for Alzheimer's disease." In this study, "low education" participants were those who had six years or less of schooling. Use your school experiences to tap into the learning methods that work for you so you can keep your memory sharp. 35 Make a List Have you noticed the increasing popularity of lists as a way to provide information? (You're reading one!)Your brain can more easily retain concepts when they're organized and a list can help your brain to feel it's looking at information that isn't overwhelming. An article published in Psychology and Information confirms that there is a "Human tendency to locate information spatially." The way information is organized and where it is on the page may be directly related to your ability to understand and remember it.If you're trying to memorize a chunk of information, your brain may not know where to go first. Consider re-organizing it into a list, maybe even a numbered list, so you can focus on one thing first, another thing second, and so on. 36 Understand the Context of What You're Memorizing If you just need to keep a few facts, names, or tidbits in your head for a bit, you should be able to get away with using memorization tactics. However, if you're looking for something to stick in your long-term memory, you'll have to delve deeper and try to understand the context of the information.An article published in Higher Education discusses the differences between learning information through memorization and learning through context. "Using a deep approach a student has the intention to understand. Information may be remembered, but this is viewed as an almost unintentional by-product."To understand the context of a fact, you'll need to read it and relate it to the world. Instead of simply trying to memorize names, dates, or numbers associated with the information, applying it to your life and knowledge of the world can better help you to achieve the context. 37 Make it a Priority If remembering something is important to you, make it a priority. Prepare yourself to focus on what you need to remember and don't let distractions get in your way.For example, if you're attending a social event and your priority is to make new friends, focus on getting attendees' names and personal tidbits and making them stick in your brain. Don't let the environment or your inner thoughts take you away from listening and remembering what you're learning about your new acquaintances. If you can identify the information as a priority that you want to remember and can keep other thoughts or distractions at bay, you're more likely to maintain focus and commit these tidbits to your long-term memory.RELATED: Dr. Fauci Says Most People Did This Before Catching COVID 38 Take Ibuprofen (Only if You Already Are) Non-steroidal anti-inflammatory drugs (NSAIDs) are found in ibuprofen and are what can help stop your aches, pains, or headaches. Some studies also show that a small daily dose of these NSAIDs can ward off the onset of Alzheimer's disease. A study published in Frontiers in Aging Neuroscience claims, "Meta-analysis demonstrated that current or former NSAID use was significantly associated with reduced risk of Alzheimer's disease compared with those who did not use NSAIDs."However, most doctors don't recommend starting an ibuprofen regimen just to reduce your risk of Alzheimer's disease since the results simply aren't significant enough to outweigh the risks. If you're already taking ibuprofen regularly for another ailment, such as arthritis, you may also be decreasing your chances of developing Alzheimer's disease. But there are other negative side effects associated with daily ibuprofen use, such as stomach bleeding. So don't start taking it every day unless you've been instructed to by your doctor. 39 Quit Smoking Smoking can increase your risk for developing serious chronic conditions and deadly diseases, including cancer and heart disease. But this bad habit can also negatively affect your memory. A study published in Neurology linked smoking directly to the onset of Alzheimer's disease.The study concluded that "Smokers had double the risk of getting Alzheimer's disease than people who never smoked." Smoking increases your risk for memory loss as your body ages. However, if you quit smoking, no matter what age you are, you can instantly reduce your risk. 40 Figure Out Your Learning Method Everyone has their own way of remembering details. You may be able to remember things better when you can visually see them while another person may find it easier to remember concepts after hearing about them orally. The only way to figure out which senses trigger your memory is to try out different learning methods.According to the Center for Learning and Development, you should try out several learning and memory methods, such as relational learning or acronyms. While you may be able to identify one learning method that seems to work best for you, certain concepts may be better memorized using a different learning method, so you'll need to be open. For example, you may respond best to relational learning. However, if you're attempting to remember all the U.S. state capitals, you may find it easier to use a rhyming method to jog your memory. As for yourself: To get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

Read more:
This Is What You Need to Eat to Lose Weight, Experts Say - Yahoo Canada Shine On

Both salmon and broccoli are stellar low-carb foods for weight loss that together make for a filling meal.

Image Credit: Elena_Danileiko/iStock/GettyImages

If you're following a low-carb diet to lose weight, you've probably figured out that not all foods low in carbohydrates are created equal.

In other words, eating a low-carb diet doesn't always provide fast and sustainable weight loss. If your version of low-carb includes large servings of high-fat animal products, processed meats and adding butter or coconut oil to your coffee, your food choices could be doing more harm than good.

When it comes to eating fewer carbs for weight loss, it's wise to focus on lean proteins and vegetables that are low in carbs and high in fiber to keep, which will keep you feeling full and provide other added benefits.

Here are some of the best low-carb foods for losing weight.

Salmon is an excellent zero-carb choice; it provides heart-healthy fats and brain-boosting omega-3 fatty acids. Omega-3s, which are a type of unsaturated fatty acid, may help decrease triglycerides, lower blood pressure, reduce blood clotting and decrease your risk of heart failure or stroke, per the Mayo Clinic.

A 3-ounce piece of cooked salmon packs nearly 22 grams of protein in 196 calories, per the USDA. Protein is the most satiating of the macronutrients (the other two being carbs and fat), so a protein-packed choice like salmon helps you feel full longer (without the saturated fat you'd get from proteins like red meat).

Chicken breast has zero carbohydrates and is an excellent source of protein. One medium chicken breast provides 193 calories and 36 grams of protein, per the USDA.

Research shows that protein plays a major role in weight loss. An April 2015 review in Clinical Nutrition found that eating a higher-protein diet containing between 1.2 to 1.6 grams of protein per kilogram of a person's body weight per day provided improvements in body weight and appetite.

A kilogram is equal to 2.2 pounds. So, a person who weighed 180 pounds, for example, would want to aim for between 98 and 130 grams of daily protein.

Too much math? There's a simpler solution: The analysis found that eating 25 to 30 grams of protein per meal provided similar effects.

Leafy greens like spinach, kale and arugula can add volume and flavor to your meals without adding many calories or carbohydrates. Leafy greens are a great pick because they allow you to add more food to meals to spark benefits, instead of taking food away.

Studies have found that doing just this adding voluminous veggies to meals can help people lose weight. When you break down the nutrition profile of greens, it's easy to see how they can provide so much good: One cup of raw spinach, for example, contains just 6 calories and less than 1 gram of carbohydrates with more than half of the carbohydrates coming from fiber, per the USDA.

Eggs are a versatile low-carb pick. For an easy grab-and-go option, hardboil a batch and eat a couple for breakfast or one as a snack. Don't forget to look beyond breakfast, too: Eggs can make a delicious addition to salads, avocado toasts and even zucchini noodles.

One large egg contains 70 calories, 6 grams of protein and less than 1 gram of carbohydrates, per the USDA.

Beyond protein, eggs are a healthy source of vitamin D, antioxidants and omega-3 fatty acids. Because of their stellar nutrition profile, they're a great option for vegetarians and meat-eaters alike.

Brussels sprouts are considered nonstarchy vegetables, per the American Diabetes Association. These veggies are naturally low in carbs and calories 8 grams of carbs and 39 calories per cup, per the USDA which makes them an excellent addition to any weight-loss plan.

Other examples of nonstarchy veggies include cauliflower, celery, carrots, cabbage and zucchini. Like leafy greens, these veggies can be piled on your plate to add volume; they'll increase your satiety and provide essential vitamins and minerals without adding many calories, carbs or fat.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Broccoli is a nutritional powerhouse, offering fiber and antioxidants with very few carbohydrates. One 3-ounce serving of broccoli contains 25 calories, 4 grams of carbs and 3 grams of fiber, per the USDA.

The majority of its carbohydrates are part of broccoli's fiber content, which make it a great choice. Fiber is the indigestible part of a plant food that doesn't get absorbed by the body, so it fills us up but doesn't stick around.

Enjoy this versatile veggie as a side or make it the meal's main attraction there is truly no wrong way!

Like chicken breast, roasted turkey breast is an excellent source of protein (26 grams in a 3-ounce serving, per the USDA) with zero carbohydrates and only 125 calories.

Swap in turkey for recipes that call for ground beef and you'll cut down on both calories and fat while still getting your protein fix.

When trying to lose weight, it's best to bake, broil, grill or steam lean sources of protein like turkey. This will help limit calories from fat that add up in cooking methods that rely on oil.

See the rest here:
7 Low-Carb Diet Foods That Can Help You Lose Weight - LIVESTRONG.COM

It's post-Thanksgiving andyou may befeeling weighed down by second, third, fourth helpings, and a hefty array of appetizers and cocktails.If there were one thing that could help us lightly detox, we would all get our hands on it. However, there are many things that can help including, exercise, rest, vitamins, and this drink, in particular, apple cider vinegar.

This simple ingredient is full of powerful health benefits and has a strong taste. Personally, my favorite brand is Bragg's because of its long history as a "health food" that detoxifies and boosts metabolism, and the founders were health advocates long before such a thing was trendy.

Paul Bragg was an alternative health food advocate and fitness enthusiast.who wrote on subjects such as detoxification, dieting, fasting, longevity,andphysical culture. Back when he started his apple cider vinegar company people thought he was a quack but it turns out that for hundreds of years apple cider vinegar has been used as a "cleansing" ingredient in foods. and Bragg's current CEO Linda Boardman, explains that the company is now enjoying aresurgence in popularity, as the entire country seeks out health boosters that they can trust to add to their food that will help keep our bodies in peak form right now.

Bragg has a collection of vinaigrettes you can buy from theBRAGG website, however, many of them include honey so if you're a vegan who doesn't eat honey, I recommend making your own dressing using the apple cider vinegar.

I try to add ACV to almost everything I eat, even if it's a small drop.I like to use it as an olive oil replacement with I sauteed fresh vegetables and make delicious stir-fry for dinner. Not only does it have a tangy flavoring and adds a kick to my meals, but ACV also has many health benefits. The most common use of apple cider vinegar is for weight loss.According toHealthline,studies have shown that vinegar can make us feel fuller faster and eat fewer calories which may result in weight loss. The study of 175 people with obesity showed that "daily apple cider vinegar consumption led to reduced belly fat", here are the exact numbers:

The bottom line is that ACV can trick your body into thinking you are full, so you avoid overeating and gaining weight. Add a few tablespoons to your salad dressings, cocktails, pasta sauces, smoothies, baking goods, or simply to your pan when you sautee vegetables or make a breakfast sandwich usingJUST eggs. We included three vegan recipes from plant-based chefs that are easy to make and taste even more delicious with ACV.

For the dough: (makes 2 pizzas)

For the toppings: (for 2 pizzas)

To prepare the dough:

Dry ingredients

Wet ingredients

See more here:
This Ingredient Helps You Feel Healthier Lighter, and Lose Weight - The Beet

One pistachio is around just three calories - compared to almonds which are roughly 14 calories each.

They are high in lutein, minerals and B vitamins - perfect for a nutritious start to your day.

Pistachios are also brimming with fibre which will keep you feeling fuller for longer.

Whats more, they have been proven to burn fat, according to a study published in the journal Nutrition.

DON'T MISS

The research saw one group adding pistachios to their diets; they ate 20 per cent of their total calories from the nut, which increased their protein and good fat intake and decreased their carbs (their diets contained 51 per cent carbs, 20 per cent protein and 29 per cent fat).

The control group, which consumed no pistachios, ate a diet that was 60 per cent carbs, 15 per cent protein, 25 per cent fat.

After six months, participants in the pistachio group had smaller waists (by approximately 0.7 inches).

They also saw their total cholesterol score drop by 15 points. They had better blood sugar numbers and had less harmful inflammation.

Furthermore, a 2015 study in the Journal of the American Heart Association also showed that people who snack on nuts may have lower abdominal fat than those who consume carb-based foods.

So while nuts - and especially pistachios - are a good addition to breakfast (although you shouldn't eat more that one to two handfuls a day) - what aren't good foods to consume in the morning?

Granola and breakfast bars should be eaten with caution.

They can be packed full of sugar and you could end up eating as many calories as if you sat down to a dessert.

Egg sandwiches also come with a word of warning. These often consist of a fried egg, ham and cheese on a toasted bagel or English muffin.

While such sarnies only have 300 to 400 calories, their macronutrients are highly unbalanced.

According to Livestrong, egg sandwiches have up to four times as much low-quality carbs as protein. This is because they are only made with one egg and therefore low in protein, which could lead to you snacking later in the day.

Other foods to avoid at breakfast include waffles, pancakes, bagels and muffins. These also do not contain enough protein and are rich in carbohydrates.

Orange juice is also a poor option for people wanting to lose weight.

The fruit juice is packed with sugar and, if shop-bought in a carton, low in nutrition.

View original post here:
Weight loss: How adding pistachios to your breakfast can help you burn fat and lose weight - Express

Older adults should be recommended for hospital-based lifestyle interventions to reduce weight, say UK investigators after finding there was no difference in weight loss between older and younger individuals in their program for those with morbid obesity.

Thomas M. Barber, PhD, and colleagues looked back at nearly 250 randomly selected adults who attended their obesity service over an 11-year period.

Older individuals, defined as aged 60 years and over, had higher rates of type 2 diabetes but experienced a similar percentage weight loss and reduction in body mass index (BMI) as younger patients over the course of around 40 months.

"Age should be no barrier to lifestyle management of obesity," said Barber, of University Hospitals Coventry and Warwickshire, UK, in a news release from his institution.

"Rather than putting up barriers to older people accessing weight loss programs, we should be proactively facilitating that process. To do otherwise would risk further and unnecessary neglect of older people through societal ageist misconceptions."

He urged service providers and policymakers to "appreciate the importance of weight loss in older people with obesity for the maintenance of health and well-being and the facilitation of healthy aging."

"Furthermore, age per se should not contribute towards clinical decisions regarding the implementation of lifestyle management of older people."

The research was published online November 22 in Clinical Endocrinology.

Jason Halford, PhD, a professor of biological psychology and health behavior, told Medscape Medical News, "The fear is that older patients are perceived not to respond" to lifestyle interventions to control obesity, "and that's clearly a fallacy, according to this study."

The findings are strengthened by the fact that these are real-world data, "and so it will inform clinical practice," he added.

And one of the "more interesting" findings was that [type 2] diabetes was "more prevalent" in the older group "but they're still losing weight," he noted.

"Traditionally it's been thought that people with type 2 diabetes find it more difficult to lose weight because you're trying to manage two conditions," said Halford, of the University of Leeds, UK, who is also president-elect of the European Association for the Study of Obesity.

The researchers note that many of the comorbidities associated with obesity "develop over time" and that "no one is immune to obesity," regardless of their age, sex, ethnicity, and socioeconomic status.

Barber said there are "a number of reasons" why healthcare professionals "may discount weight loss in older people," including "an 'ageist' perspective that weight-loss is not relevant to older people and misconceptions of reduced ability of older people to lose weight through dietary modification and increased exercise."

And "older people may feel that hospital-based obesity services are not for them," he noted.

To determine the effect of age on the ability to lose weight through lifestyle interventions, Barber and colleagues randomly selected 242 patients with morbid obesity who attended their hospital-based service between 2005 and 2016.

Of these, 167 were aged 18-60 years and 75 were aged 60 years and older. Most participants were women (75.4% of the younger patients and 60.0% of the older patients).

The proportion of patients with confirmed diabetes was markedly higher in the older group compared with the younger group, at 62.7% versus 35.3%, although older patients had a significantly lower baseline BMI, at 46.9 versus 49.7 kg/m2 (P < .05).

The average duration of the lifestyle intervention was over 3 years (41.5 months) in the younger patients and 33.6 months in the older patients.

There was no significant difference in percentage weight loss between younger and older patients, at 6.9% and 7.3%, respectively, and no difference in percentage reduction in BMI, at 8.1% versus 7.8%.

Further analysis demonstrated that there was no significant correlation between age at referral to the hospital-based serviced and percentage weight loss (correlation coefficient, 0.13).

Halford said it would have been "useful" to know the proportion of patients achieving 5% and 10% weight loss because if a third of patients lost more than 10% of their weight, "even in an elderly population, that would suggest there'd be real benefits in terms of things like type 2 diabetes," he noted.

And he would like to have seen more data around how long participants had been struggling with obesity, as it's "just an assumption that the second group is further down the path because they're older, but we can't be 100% sure."

The team notes the study is limited by being retrospective and including a random selection of patients attending the service rather than the entire cohort.

Halford agreed but said the analysis is a "starting point" and could be used as a platform to conduct "much more systematic research on this area."

No funding or relevant financial relationships were declared.

Clin Endocrinol (Oxf) 2020. Published online November 22, 2020. Full text

For more diabetes and endocrinology news, follow us on Twitter and Facebook.

Go here to see the original:
Age No Barrier to Weight Loss in Those With Morbid Obesity - Medscape

If you've ever wondered what the best ever foods are that you should be eating to lose weight, good news: So have we! That's why we reached out to scores of top doctors, registered dietitians, weight loss coaches and other relevant expertswith a single question in mind: What are the absolute greatest foods you can buy at any supermarket that are the most effective at driving weight loss results? Here are their answers, below. So read on and take good notes, because what follows is your ultimate, expert-backed, weight loss shopping list. And for some handy tips and tricks to help you achieve your weight loss goals, be sure to read this list of Simple Ways to Lose Weight Starting Now, According to Experts.

1

"Avocados are a vitamin rich food, high in fiber, low in carbohydrates (9 grams per serving) and contain a healthy monounsaturated fat (MUFA) oleic acid that our body needs to decrease inflammation and disease," says Monisha Bhanote, MD, FCAP, a triple board-certified physician with expertise in integrative medicine and pathology. "Using the benefits of the MUFA in an avocado can increase our insulin sensitivity and lower our cholesterol."

Additionally, she says, the fat content can help with appetite regulation and aid in weight loss by increasing the rate at which fat is burned. "You can get all the benefits from just one portion size which is usually a quarter of an avocado," she says. If you're ready to supplement your diet with avocados, don't miss this roundup of 18 Things You Had No Idea You Could Do with an Avocado.

2

"Cherries are often overlooked, but they're a superfood that can help boost weight loss," says Lynell Ross, a psychology-trained Certified Health and Wellness Coach and Nutritionist who is also a National Diabetes Prevention Program Instructor. "They are packed with nutrients such as potassium, copper, manganese, and vitamin C. But the health benefits go beyond vitamins and minerals, as cherries also pack 2 grams of protein, 3 grams of fiber. Tart cherries also may help you sleep better. Studies have shown that better sleep promotes more weight loss. And if these benefits weren't enough, cherries can help with joint pain, allowing you to get more exercise, which helps you lose weight."

Story continues

3

Though classified as a whole grain, quinoa is actually a seed that provides eight grams of protein and five grams of fiber per cup. "Eating foods high in fiber, like whole grain quinoa, will fill you up and help prevent overeating," says Amanda W. Izquierdo, MPH, RD, LDN. For more great tips to help you along your journey, don't miss this list of Underrated Weight Loss Tricks That Totally Work!

4

"Many don't eat protein first thing in the morning," says Sunny Brigham, MBA, MS, CNS. "Then they'll have a little at lunch and a huge influx at dinner. Several studies show we can only digest and absorb about 20-25 grams of protein at a time. So, if someone is really only eating protein at dinner, they aren't getting enough in throughout the day."

Fact: Healthy protein intake supports muscle structure, liver and kidney function, and your metabolism. "Working to get in anywhere from 10-20 grams of protein at breakfast will boost the metabolism and satiate hunger until lunch," says Bingham. "Good options would be free-range organic eggs, oatmeal, nuts, nut butter, and a quality protein powder."

Just about all of the weight loss experts we spoke to for this article preached the benefits of eating more eggs. "Studies show that people who eat eggs for breakfast lose more weight than those who eat foods high in carbohydrates in the morning," adds Ross. "Eggs contain valuable nutrients and protein, which helps you feel satisfied so you eat less throughout the day." For more on the benefits of scrambling your breakfast, know that This Is What Happens to Your Body When You Eat Eggs Every Day.

5

"For starters, all seafood is good to eat if weight loss is your goal," says Rima Kleiner, MS, RD. "Recent studies have shown that eating seafood several times every week can help promote weight loss. Because fish and shellfish tend to be rich in protein with relatively fewer calories than other animal proteins, seafood can help you feel satisfied, which may help to curb overeating."

Additionally, seafood is a great source of omega-3 fatty acids, which have been shown to help reduce inflammation and boost heart and brain health. "When it comes to weight loss and health, more important than what kind of seafood to eat is choosing seafood that has been healthfully prepared and cooked. So say no to fried, and ditch the dishes with calorie-dense sauces."

Experts all single out salmon as a wonderful weight loss food. "Even if you think it's too fishy, there are some tricks you can try [to make it more palatable]," advises Kleiner. "Soaking fish in milk for about 20 minutes prior to cooking can help lessen the fishiness. Also, try squeezing lemon juice over the fish to mask some of the fishy smell or taste. Or, serve topped with a nutritious and delicious sauce, like a tzatziki sauce, teriyaki sauce, or mango salsa."

6

"I'm a huge advocate of eating chia seeds for weight loss," says Natalie Knezic, Health&Wellness Coach with expertise in weight-loss, weight management, and digestive health. "Chia seeds are staples in my kitchen and high on my favorite foods list, as they are among the healthiest, most nutrient-dense foods on the planet."

Despite their tiny size, chia seeds are full of essential nutrients and very filling, and are therefore excellent for losing weight. "They are a great source of omega-3 fatty acids, soluble fibers, and proteins," says Knezic. "Just one serving (two tablespoons) of chia seeds contains almost 10 grams of fiberclose to 40 percent of your recommended daily intake. The fiber makes us feel full, which prevents overeating. Also, chia seeds mixed with water expands in our stomach and keeps you super satisfied for hours."

7

"They help quell hunger, and emerging research shows that eating pistachios will help you lose weight," says Katherine Brooking MS, RD. "Results from several recent studies suggest that adults who consume nuts, such as pistachios, may have a lower body weight and decreased prevalence of health risks such as heart disease and metabolic syndrome. They also tend to have better diets compared to people who don't regularly eat pistachios. Pistachios are also a complete proteinideal for vegans and vegetarians."

In fact, a new study published in the journal Nutrients reveals how pistachios may indeed be your new weight-loss secret weapon. The study, conducted by researchers at the University of California, San Diego, followed 94 adults of varying body sizefrom slim and healthy to obeseas they embarked on the same weight-loss program. The only difference? Half of the participants added 1.5 ounces of pistachios to their diet, while the other half didn't. Though participants across the board lost weight, the ones who ate pistachios had much rosier biometrics at the end of the trial. They ultimately experienced lower blood pressure, consumed more fiber, and consumed "less sweets" than those who didn't supplement their diets with pistachios.

8

"Leafy greens are an excellent addition to your weight loss diet," says Lisa Young, Ph.D., RD, a professor of nutrition at NYU. "Not only are they low in calories but also high in fiber that helps keep you feeling full." To know the all-time greatest greens to add to your diet, don't miss this list of The Healthiest Leafy Greens on the PlanetRanked by Nutrition.

9

"Cruciferous vegetables like broccoli, cauliflower, and cabbage are high in fiber, low in calories, and very filling," says Young. In fact, according to a recent study, one particular cruciferous vegetable was singled out as The #1 Greatest Weight Loss Food for Women.

10

"Beans are one of the best kept secrets for weight loss," says Lynell Ross. "A one-half cup serving of kidney beans contains about 7 grams of fiber."

According to Ross, all beans and legumes are high in fiber, which will help your digestive tract to work effectively and result in weight loss. "Women should aim for about 21-25 grams of fiber per day, while men need between 30-39 grams," she says.

11

"Apples are one of the healthiest foods you can eat to help with weight loss," says Ross. "Not only does one medium-sized apple have about 5 grams of fiberwhich aids in weight lossbut also the sweet and crunchy taste can substitute for dessert while helping you feel full."

12

"Studies have shown that people who eat dairy foods lose more weight than those who don't include dairy foods in their diet," says Ross. "Yogurt is high in calcium and vitamin D, which helps strengthen your bones, and it's high in protein, which balances your blood sugar and helps to cut sugar cravings. Just be sure to select a plain yogurt that's low in sugar and add your own fruit." If you're in the market for more weight loss tips, be sure to see the 200 Greatest Ever Weight Loss Tips on the Planet!

Read the rest here:
These 12 Foods Drive the Most Weight Loss of All, Say Experts - Yahoo Lifestyle

Page 43«..1020..42434445..5060..»

Home » Lose Weight Safely » Page 43