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The easiest way to lock in healthy habits is by finding recipes that excite your taste buds while simultaneously providing your body with the nutrients needed to reach your weight loss goals. The crock pot is one of the most versatile appliances you could have in your kitchen as it can pull together a number of healthy and delicious recipes that make weight loss effortless and create an abundance of leftovers for you to enjoy throughout the week. If youre hoping to improve your diet before the summertime so you can feel you best in your body, these are the eight crock pot recipes to try over the next few weeks to switch up your menu and enjoy healthy eating.

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Crock Pot Beef & Broccoli

Loaded with protein and antioxidants, this simple and flavorful recipe is a delicious dinner which can be served over brown rice for a balance of protein and healthy carbs to keep you full and satisfied. Next time you feel tempted to order takeout, try cooking this up instead so you actually know the ingredients involved in your dish!

Ingredients: Boneless beef chuck, beef broth, soy sauce, brown sugar, sesame oil, garlic cloves, cornstarch, broccoli florets, brown rice

Full Recipe

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Chicken Burrito Bowls

With chicken and beans providing ample protein, this dinner is the perfect replacement for a basic taco night. For those evenings where youre craving Chipotle, break out the slow cooker and throw in your ingredients so that come dinnertime, youll have a decadent meal with hardly any effort.

Ingredients: Boneless skinless chicken, diced tomatoes, chicken broth, chili powder, salt, cumin, black beans, brown rice, corn kernels

Full Recipe

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Vegetarian Chili

If you follow a plant-based diet, this chili recipe is perfect for you. Packed with beans, vegetables, and lentils, this dish delivers both protein and flavor, promising to keep you full long after eating. Ideal for cooler spring nights, make this chili in excess and freeze the leftovers to enjoy later in the week when you dont have the energy to cook.

Ingredients: Pinto beans, black beans, kidney beans, red lentils, crushed tomatoes, chili sauce, red wine vinegar, vegetable broth, garlic cloves, carrot, red bell pepper, mushrooms, onion, chili powder, paprika, cumin, black pepper, sea salt, red pepper flakes, oregano

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Crock Pot Enchiladas

Another veggie packed dinner, this delicious recipe will quickly become a weeknight staple thats easy to throw together and offers a variety of nutrients perfect for a balanced diet. Take out the meat to make it vegetarian, or enjoy as is for an extra boost of protein.

Ingredients: Long grain rice, chicken broth, zucchini, red pepper, green pepper, red onion, carrot, black beans, cumin, red enchilada sauce, chicken breast, salt and pepper, cheddar cheese, frozen corn

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Lentil Soup

Lentils are a great plant-based protein source, so this recipe is a great addition to your meal plan for simple weight loss. Loaded with anti-inflammatory veggies and rich flavor, this soup proves that healthy eating doesnt have to be boring.

Ingredients: Green lentils, vegetable stock, celery, carrots, yellow onion, garlic, thyme, oregano, cumin, paprika, bay leaves, diced tomatoes, black pepper, baby spinach

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Honey Garlic Chicken

If youre looking for a recipe thats quick, easy, and delicious, this honey garlic chicken fits the bill! Served with a side of greens and some rice, this dinner hits all the important macronutrients your diet should include without skimping on flavor.

Ingredients: Chicken breast, honey, soy sauce, water, apple cider vinegar, garlic

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Thai Chicken Curry

Throwing together a curry is one of the easiest ways to create a healthy and delicious meal that incorporates a number of veggies and protein to benefit your eating plan. Loaded with flavor and valuable nutrients, this recipe makes for a great meal right when you make it, as well as amazing leftovers!

Ingredients: Chicken stock, red curry paste, soy sauce, coconut sugar, minced ginger, fish sauce, garlic, boneless skinless chicken, butternut squash, yellow onion, chili peppers, coconut milk, kale

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Quinoa Stuffed Peppers

Stuffed peppers are a great way to get a full serving of veggies without a second thought, and quinoa is a delicious grain which provides ample nutritional benefits while keeping you full. Hearty and vegan, this meal is perfect for those who want something simple and fresh to end the day with.

Ingredients: Quinoa, salsa, corn, black beans, cumin, chili powder, paprika, garlic salt, salt, bell peppers, avocados, lim, hot sauce, cilantro

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8 Healthy Crock Pot Recipes That Youre Going To Want To Make To Lose Weight By Summer - SheFinds

A side plank might be a more effective use of your exercise time. Eva-Katalin/Getty Images

An unusual stomach exercise is taking over people's TikTok For You pages.

A user, known as Janny14906, has gained millions of likes and follows with an intense ab workout.

It may highlight problems with how the platform operates, such as allowing fad weight-loss tactics.

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There's an intense abdominal exercise suddenly appearing on people's TikTok For You pages. The idea is to jerk your chest and hips forwards and then backwards very quickly, while twisting, culminating in a sort of dance which aims to target the ab muscles and promises to reduce belly fat and form a slimmer waist.

The move has been posted in hundreds of videos by one user, known only as Janny14906, whose posts rack up hundreds of thousands, sometimes millions, of views. Janny captions almost every one of their videos with the message: "As long as you enjoy the skinny come together."

Janny seems to be the trainer who popularized the move, having created the account in March. Dozens of comments on each of their videos suggest doing it for just five minutes every day has helped them lose weight. Janny has also responded to comments from viewers, saying "each movement requires five minutes of exercise," and people should "see results after a month."

While encouraging more movement is generally a good thing, Janny's rise to TikTok fame may highlight some problems with how the platform operates, given it allows fad weight loss tactics to become so popular. Experts weighed in on whether such a movement would have the desired results, and the impact weight loss TikToks may have on users' mental health.

Insider has reached out to Janny in TikTok comments, but there is no other contact information on their page and there are no social media accounts linked to it. Janny has not yet responded to the request.

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TikTok did not respond to a request for comment. The TikTok terms of service reference content that constitutes "self-harm" or "is intended to harass, harm, hurt, scare, distress, embarrass or upset people," but no mention is made of content relating to weight loss or dieting.

Janny claims in their videos that the exercise will "reduce the abdomen," but it's a myth that you can target fat loss from a specific body part, personal trainer Sohee Lee told Insider. Much like endless clam-shells won't slim your thighs and arm pulses won't reduce your bingo wings, ab-specific exercises won't give you a flat stomach.

In order to lose fat from your middle, experts agree you need to be in a calorie deficit which will result in fat loss from all over your body.

"This person is promoting this exercise as what do if you want to get skinny, she also has other posts where she says multiple times, 'Exercise for an hour a day and eat whatever you want,' which of course is completely incorrect and this kind of advice is exactly what gets people into a lot of trouble where they go for a run then eat their faces off and end up gaining a bunch of weight," Lee said.

As Insider's Gabby Landsverk reported, a study recently found that diet is more important than exercise in maintaining a healthy body weight, and Lee agrees it's the biggest component in fat loss.

"No matter how much exercise you're doing, if your nutrition is not dialled in, if you're not eating in a calorie deficit, you're not going to shed the body fat," she said. "Exercise should come secondary to that."

For many people, the stomach is a stubborn area and often one of the last parts of the body to shed fat when losing weight, but diet is really the only way to do it, nutritionist Graeme Tomlinson previously told Insider.

If you want ab definition, training the abdominals is important - the abs are muscles just like any other and can be grown. However, until you shed the layer of fat over them, your abs won't be visible.

While Lee encourages enjoyable, pain-free movement, she says this is far from the most effective means of shaping your body and what you should be focusing on primarily if this is your goal is strength-training followed by cardio.

"Even if your goal is fat loss, you should absolutely be strength-training," Lee said. "The purpose of strength-training while dieting is to maintain, or sometimes even gain, muscle mass, while you are shedding body fat, so you're not losing muscle along with the fat."

To strengthen your core using bodyweight exercises, Lee says a more effective use of your time would be to perform movements like hollow body holds, crunches, or side planks, because they engage a wider variety of muscles.

Genetics also play a big role in the appearance of our mid-sections, with some people being predisposed to having leaner, flatter stomachs than others. For women in particular, having some body fat, especially around the stomach, is healthy, as Dr. Frankie Jackson-Spence, an NHS doctor and personal trainer, previously told Insider.

irin Ateken, a psychologist at healthcare consultancy WeCure, told Insider that online fitness trends, not limited to TikTok, can be dangerous because they set unrealistic standards of physical health and beauty, often without providing a background or technique information, which can cause injury.

"We are constantly bombarded by adverts selling us unrealistic expectations, 'quick fixes', and easy way-outs," she said. "In a time where we are calling out fake news, it can be quite dumbfounding that certain content even passes advertising standards. But sadly, the more people that engage, the wider the reach."

She said we live in a world where we expect instant gratification and results, and fad content can prey on this. If the results shown are unattainable, this may exacerbate mental health issues such as depression, anxiety, eating disorders, and body image issues, she said.

Licensed counselor Laura Choate, a professor at Louisiana State University with a specialty in body image and eating disorders, told Insider that weight-loss content is particularly harmful for the group who use TikTok the most frequently and intensely - young girls. According to market and consumer data website Statista, 32.5% of TikTok users in the US are age 10-19 - 18% female and 14% male. Overall, 16- to 24-year-olds make up 41% of all TikTok users.

"While an adult might be able to reason that you can't become as thin and toned as the girls in this video from just moving your torso around for 5 minutes per day, young girls might buy into these claims and feel like they have personally failed if they don't achieve these results," she said.

Therapist Sally Baker, who has specialized in eating disorders, said 16- to 24-year-olds are at a higher risk of poor self-esteem when comparing themselves with the people they see on social media. Meanwhile, the platforms gather data on how long users watch each clip to create algorithms that supply similar content. TikTok's algorithm has been hailed as one of the most effective in doing this.

Baker said if young people are spending a lot of time watching weight loss content and constantly comparing themselves to other people's appearances in TikToks, their stream is likely to more videos with similar content.

"The result is that TikTok viewers are less and less likely to be exposed to content that is varied or that would showcase body-positive clips or more realistic body shapes and sizes," she said.

According to Pam Vogel, a researcher at media watchdog Media Matters, weight loss trends thrive on TikTok more than Instagram or YouTube because the algorithm is highly sensitive. The For You feed also isn't limited to the accounts you follow, so it can show you content from anyone and anywhere.

"Users aren't necessarily opting in to the content that they're being served," she said. "I'm all for wellness, I'm all for healthy living, I think it's a great movement. But I think sometimes it can be a slippery slope into something more dangerous."

Tik Tok, and all social media platforms, have a responsibility to the health of their users, Ateken said. Otherwise, she's concerned social media platforms aren't doing enough to safeguard people's wellbeing.

Baker said a problem with social media posts is viewers "don't know what they don't know" about unsubstantiated claims and the limitations of diet culture.

"What they do know though is that they often feel an increased sense of low mood after time online and greater dissatisfaction with themselves," she said. "What they are struggling to identify its not them that have failed, it's the content that has failed them."

Read the original article on Insider

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TikTok is obsessed with this intense abdominal weight loss dance but experts say it's not effective - Yahoo News

Apple cider vinegar has been around for thousands of years. In ancient times, it was a treatment for coughs and infections. And today, apple cider vinegar is touted as a weight loss aid, acid reflux remedy and more.

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Take a look at the possible benefits of apple cider vinegar and the science behind its biggest health claims with dietitian Beth Czerwony, MS, RD, CSOWM, LD.

Apple cider vinegar is apple juice that has been fermented twice. First, crushed apples are mixed with yeast, sugar or another carbohydrate. After a few weeks, natural bacteria and yeasts ferment the juice, changing the carbohydrates into alcohol. Then, a second fermentation process changes the alcohol into acetic acid and now you have apple cider vinegar.

You can buy pasteurized or raw apple cider vinegar in stores. People most often use raw apple cider vinegar for health purposes because it may contain more natural bacteria and yeasts. These substances, known as the mother, are the cloudy sediment you see in the bottle.

If you look at the nutrition facts label, apple cider vinegar doesnt show high amounts of vitamins, minerals or even calories. Its potential health benefits are found in substances that arent part of the standard nutrition label, says Czerwony.

Apple cider vinegars claim to fame is acetic acid, which forms during fermentation. This acid may have a variety of health benefits.

Raw apple cider vinegar also contains:

Some studies suggest apple cider vinegar could boost your health. But most of these studies are small and need further research to prove their claims, explains Czerwony. A few of ACVs possible benefits include:

One of the biggest health claims for apple cider vinegar is related to diabetes and blood sugar control. A few small studies found that consuming apple cider vinegar after a meal could lower your blood glucose (sugar). This could be helpful for people with Type 2 diabetes or prediabetes.

But dont expect vinegar alone to keep your blood sugar levels in check. Apple cider vinegar might lower your glucose a little, but not enough, says Czerwony. To prevent or manage diabetes, follow a healthy diet and exercise plan.

Gastroesophageal reflux disease, GERD, acid reflux no matter what you call it, its unpleasant. Many people swear by apple cider vinegar as an acid reflux remedy.

Theres no science to back up apple cider vinegars anti-heartburn power. But if your doctor says its OK, theres likely no harm, either. Read what a gastroenterologist says about using apple cider vinegar for acid reflux.

If youre trying to lose weight, every little boost can help. And apple cider vinegar may help with weight loss.

One small study showed that adding apple cider vinegar to a healthy diet might help people lose more weight. But these findings havent been proven with large, controlled studies. Find out what a Czerwony says about the apple cider vinegar diet.

Apple cider vinegar adds a tangy zip to marinades and salad dressings. You can also add a splash to your favorite sauces and stews for extra flavor.

Many people use apple cider vinegar in jarring and pickling. Its acidity kills bacteria that can cause food to spoil.

Apple cider vinegar has a high acidity that erodes tooth enamel, which you cant get back once it wears away. It can also damage your esophagus if you drink it straight.

To help prevent these problems, water it down. Add a tablespoon to a mug of warm water. This can cut down on the amount of acid hitting your teeth and throat.

Other possible side effects of apple cider vinegar include:

Apple cider vinegar is also available in pills or gummies. Theres no standard dose, so follow the directions on the product or ask your doctor how much is safe for you. Look for a brand that has a seal of approval from a third party. The label may include a logo from:

The evidence so far says apple cider vinegar is safe for most people in small amounts. But Czerwony says to keep in mind that it hasnt been approved to treat any health conditions.

If you take medications or have health conditions, ask your doctor before using apple cider vinegar or any other natural health remedy. And if you get the go-ahead, enjoy a splash of ACV in your next cup of tea.

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Exploring the Health Benefits of Apple Cider Vinegar - Health Essentials from Cleveland Clinic

Sugar detox will help you recoup health losses to a great extent.  |  Photo Credit: iStock Images

Addiction to sugar (a product which is often called the white poison)is a matter of acquired habit like the taste for salt.If youre one of the millions of Indians suffering from obesity, diabetes, high blood pressure or even just plain feeling crummy as a result of an unplanned diet, youll want to seriously consider sugar detox.

Addiction to any food item or a compulsive relationship with food can interfere with ones quality of life. To feel amazing and to begin thriving again, you need to detoxify your body and mind. More ahead in this piece on why sugar is addictive, why excess sugar hurts, and how to kick the addiction.

Think of a detox as your reset button.

Now that you have realised that sugar is one thing that is not helping you at all when it comes to sticking to a health regimen, make a plan to chuck it from your meal plan. Just imagine the health benefits. You can:

What are the sugar-loaded items you eat?Tea with sugar and milk, cake, biscuits, cookies, ice creams, cakes, pastries, jams, chocolates, mithai, Indian desserts like gulab jamun, etc right?While all these are obvious sources of sugar, other foods that may not even taste sweet -- such as salad dressings, tomato sauces and slices of bread -- can be loaded with the white stuff, warn nutrition experts.

"Sugar makes you fat, ugly and old," Brooke Alpert, a registered dietitian and co-author of "The Sugar Detox: Lose the Sugar, Lose the Weight -- Look and Feel Great," told CNN Health.

Why is sugar addictive?Alpert also elaborated on why we can't stop consuming sugar. "People have a real dependency -- a real addiction to sugar. When we consume sugar, we feel good from it, we get a kind of high or rush of joy, and then we crash and need to reach for more."

Why is sugar bad for you?

Alpert spells out a plan.Week 1:Go cold turkey at least for the first three days of the sugar detox.Give up added sugar completely.Have green tea without sugar.Also no fruits, no starchy vegetables, no dairy, no grains and no alcohol.Eat foods that classify as protein, vegetables and healthy fats.On day 4, you can add an apple. (We promise you it will taste like candy!)Add one dairy food and one apple each day, like yoghurt, cheese etc. till day-7Add some higher-sugar vegetables such as carrots and snow peas till day-7.Week 2:Add a serving of antioxidant-rich berries and an extra serving of dairy.Add back starchy vegetables.Week 3:Add grains such as dalia, roti, sooji, barley, quinoa and oatmealAdd some more fruitWeek 4:You are "permitted" two starches per day. Add bread and rice, high-fibre crackers.A sandwich on any one day of the week.

Do you love wine? No wine for the first two weeks. You are permitted 3 glasses in all - in week 3; 4 in week 4.After sugar detox, "The onions are sweet! Almonds are sweet! Once you take sugar away from your diet cold turkey, your palate recalibrates, and you start tasting natural sugars," says Alpert.

How to maintain a sugar detox diet:

Alpert observes that 31 days of sugar detox leaves you healthier:

Quit sugar, lose unhealthy weight:Alpert tells CNN that detoxing from sugar can help you lose weight quickly. "We had over 80 testers from all over the country, and they lost anywhere between 5 to 20 pounds during the 31 days, depending on their weight or sugar addiction," Alpert said. "Many also noticed that a lot of the weight was lost from their midsection. Belts got looser!"

Why would you too not want to try sugar detox, provided your doctor is okay with it?

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

Originally posted here:
Weight loss and other benefits of sugar detox: Lose flab, get leaner, beat diabetes by quitting added sugar - Times Now

My name is Rosanna Smith (@shrinkingbyfaith), and I am 31 years old. I live in Montgomery, Alabama, and Im a church creative director. At the start of 2020, I committed to eating a plant-based keto diet and got into Peloton and Rebounder workouts to lose 60 pounds.

I gained weight into my teens after experiencing the divorce of my parents. I used to use food as a method of comfort to alleviate stress. Even as a child, food for me was a quick substitute for a therapist or friend.

At 17, my weight had hit 300 pounds. My ongoing struggle with my weight continued until I started on my first weight-loss journey. In 2009, I lost 100 pounds. But the weight loss did not last, and I eventually gained the weight all back over 10 years.

I got on the scale at the doctor's office and I was back at 300 pounds. I had officially gained the 100 pounds I lost back. I felt both defeated and disappointed with myself. My doctor was alarmed, and we had a heart to heart about my need to lose weight.

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After the appointment, I sat in my car and cried. I started scrolling through old pictures from when I had lost that 100 pounds. That day, I made up in my mind that throwing a pity party wasn't going to yield the results I was looking for. That was the moment I realized I had to get refocused and serious about losing the weight.

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On April 28th 2020, after my own research and the suggestion from several friends, I decided to go keto and work meat back into my diet. It was the most successful in helping me reach my goals. My goal each day is to eat about 30 carbs.

Keto helps in keeping me satiated more than when I was plant-based. I also love the fact I do not feel like I am missing out on anything. I am able to "keto-fy" any dish. I have also implemented drinking electrolytes and incorporating intermittent fasting in to my daily routinegame changers.

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That has taken a lot of discipline. My home workouts include YouTube HIIT and rebounder workouts. I've even had the chance to try out Peloton, which I really enjoyed. Whats great about at home workouts is I can go at my own pace. My goal lately has been to workout 4 times per week.

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These three changes made the biggest difference in my weight-loss results.

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Having my family and friends supporting me has been a blessing while on this journey. I'm so grateful for all of them. Paying close attention to my portions, adding electrolytes to my water daily, and getting lots of rest has been helpful.

One of my favorite quotes is, "She doesn't beg, force, or chase. She prays, works, and has faith." Remember you are a force to be reckoned with. You are not the weight on the scale.

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Originally posted here:
I Followed The Keto Diet And Did Peloton And Rebounder Workouts To Lose 60 Pounds In 7 Months - Women's Health

My breakfast: Homemade breakfast like poha or besan appe or chilla or boiled eggs. I have completely cut bakery items from all my meals.

My lunch: For my lunch, I didn't really have something specific, but I reduced the number of chapatis to two, and added veggies.

My dinner: In my dinner, I prefer having lots of lentils along with one or two chapatis, sometimes with rice.

Pre-workout meal: Peanut butter with bread.

Post-workout meal: Milk /Fruits like apple/banana/grapes

I indulge in (What you eat on your cheat days): Chicken biryani or chhole bhature . I just make sure that I work out double the amount of time on cheat days to burn all those calories off.

Low-calorie recipes I swear by: lentils, pulses recipes of any kind.

Originally posted here:
Weight loss story: "I cut out bread and alcohol from my diet and lost 13 kilos in 2 months" | The Times of India - Times of India

People often make the mistake of associating potatoes with weight gain and the obesity epidemic. However, they actually provide many health benefits and play an essential role in fighting malnutrition and starvation worldwide (1).

That said, the way you prepare potatoes can significantly affect their nutritional value and health effects.

This article takes a closer look at the health effects of baked potatoes specifically.

Potatoes pack a variety of macronutrients and micronutrients essential for good health.

One medium-sized baked potato with skin weighs about 173 grams and provides the following nutrients (2):

In terms of macronutrients, potatoes are a high carb food with a relatively low protein content and virtually no fat.

The carbs they contain are mostly two types of starches: amylopectin, which your body can digest relatively easily, and amylose, a nondigestible starch (known as a resistant starch). This resistant starch provides many of potatoes health benefits (1, 3).

Potatoes also contain a fair amount of fiber, mostly in their skin (1, 4).

And while people dont normally consider potatoes a high protein food, their protein content is high quality, thanks to the amino acids they contain.

Amino acids are the building blocks of proteins. Potatoes have particularly high levels of the essential amino acids lysine, methionine, threonine, and tryptophan (1).

As for their vitamin and mineral content, potatoes are a good source of iron and zinc, which your body needs for oxygen transport and immune function, respectively (5, 6).

Cooking methods may greatly affect the macronutrient content of potatoes especially their fat content.

For instance, a 100-gram serving of fried potatoes has 14 grams of fat. In comparison, the same serving size of baked or boiled potatoes has just 0.1 grams of fat (2, 7, 8).

Plus, the way you prepare your potatoes may lead to micronutrient losses.

For example, potatoes pack a significant amount of vitamin C. However, baked or microwaved potatoes have about twice the amount as boiled or fried potatoes (1).

Potatoes are a starchy vegetable with high quality protein and virtually no fat. Theyre also great sources of vitamins and minerals. However, cooking methods may change their macronutrient and micronutrient content.

Here are some of the health benefits baked potatoes have to offer.

Potatoes are a very filling food, which helps control your appetite, aiding in weight loss, if thats one of your goals (9).

In fact, studies have shown that potatoes promote greater feelings of fullness than other foods with the same carb content (10).

This could be due to a naturally occurring molecule in potatoes called protease inhibitor II (PI2), which may suppress appetite and inhibit food intake (10, 11).

More specifically, PI2 stops an enzyme that breaks down a hormone called cholecystokinin (CCK), which decreases hunger and increases feelings of fullness. In turn, blood CCK levels increase, leading to a reduced food intake (10, 11).

High CCK levels also reduce the speed at which your stomach empties its contents, further promoting feelings of fullness (10, 12).

Due to the effect PI2 has on appetite control, people often use it as a nutritional supplement to aid weight loss.

One study in 44 healthy women determined that consuming 15 or 30 mg of PI2 1 hour before breakfast resulted in reduced hunger and desire to eat, as well as higher feelings of fullness after a meal (13).

Potatoes are a rich source of resistant starch and potassium.

Your body cant break down resistant starch. For this reason, it has a similar effect as dietary fiber it lowers blood sugar levels and improves insulin sensitivity (3, 14, 15).

Additionally, resistant starch helps lower the glycemic index (GI) of a food. The GI evaluates how carb-containing foods affect your blood sugar levels after you eat them (14).

Foods classified as high GI foods spike your blood sugar, while low GI foods promote a steady, controlled increase of blood sugar.

While freshly cooked potatoes are a high GI food, chilled cooked potatoes have a low GI. This is due to a process known as starch retrogradation, which leads to starches becoming harder to digest when cold (1, 3, 16, 17).

Aside from temperature, cooking methods also affect the resistant starch content of potatoes. Research shows that baked potatoes have higher resistant starch content than boiled ones (17).

For example, one study determined that 90 minutes after a meal, participants blood sugar levels were lower if they consumed baked potatoes compared with mashed potatoes, French fries, and white bread (10).

Studies have also shown that the potassium content of potatoes helps improve insulin sensitivity and production (18, 19).

Once again, baked potatoes have higher potassium levels than boiled ones because, with boiling, some potassium comes out of the potato and into the water (18).

So, consuming baked potatoes may help control your blood sugar levels.

Other potential benefits of baked potatoes include:

When you consume them in moderation, baked potatoes may help you manage your blood sugar levels and lose weight, if thats one of your goals. They also have cancer-fighting properties and may improve heart and gut health.

While potatoes are a nutrient-dense food with many health benefits, they also come with a couple potential downsides.

Baking potatoes or cooking them at high temperatures may lead to acrylamide production (23).

Acrylamide is a chemical formed when you cook starchy foods at high temperatures. It has a toxic effect on various body systems, and long-term exposure may lead to reproductive problems and nerve damage (24, 25).

Scientists still dont know the long-term effects of low level environmental exposure to acrylamide in humans (25).

You could reduce acrylamide formation in baked potatoes by cooking them for shorter periods at lower temperatures or aiming for a golden-yellow color when you bake or fry them, rather than a brown color (26).

Alternatively, consider boiling or steaming your potatoes. These cooking methods dont tend to produce acrylamide (26).

Health authorities also recommend storing potatoes in a dark, cool place instead of the fridge. This is because refrigerating potatoes may increase acrylamide production when you cook them (26).

Baked potatoes may also go from a nutritious side dish to one thats high in fat or calories, depending on the toppings you add.

Butter, sour cream, fatty cheeses, and bacon are some of the most common toppings people add to baked potatoes. While many of these foods have their own nutritional advantages, they tend to increase your potatoes fat content significantly.

Instead, opt for low fat topping alternatives, such as Greek yogurt, low fat cheese, and chopped veggies.

Baking potatoes may lead to the formation of acrylamide, a chemical that can have toxic effects. Cooking potatoes for shorter periods at lower temperatures may help reduce it. Additionally, be mindful of your choice of toppings.

Contrary to popular belief, baked potatoes are a nutrient-dense food rich in vitamins, minerals, and high-quality protein. Plus, they have virtually no fat.

Baked potatoes are highly filling and have a high resistant starch content, which may help you manage your blood sugar levels and lose weight, if thats one of your goes, as long as you consume them in moderation.

However, baking potatoes does promote the formation of acrylamide, a substance thats harmful over the long term in high amounts.

So, make sure to bake your potatoes for shorter periods at lower temperatures to reduce this. Or, choose cooking methods that dont produce acrylamide at all, such as steaming or boiling (26).

Lastly, be mindful of the toppings you add to your baked potatoes. If youre looking to reduce your calorie intake, consider swapping higher fat toppings for lower fat alternatives.

See original here:
Are Baked Potatoes Healthy? Nutrition, Benefits, and Downsides - Healthline

If youre going to make a concerted effort to eat a healthy and well rounded diet, its important to make sure that the foods youre choosing are actually good for you. Making healthy swaps in your eating routine is one of the best ways to easily create a weight loss plan you can stick to that doesnt hinge on deprivation. However, sometimes the swaps you make dont end up being as healthy as you initially thought they were, actually standing in the way of weight loss.

Falling into a weight loss plateau or even gaining weight after youve worked to streamline your diet can be extremely frustrating, so it may be time to evaluate your eating choices to make sure that the meals youre turning to each day actually provide you body with the nutrients it needs for weight loss. If youre feeling stuck in your diet, theres one healthy meal you may be eating which isnt actually as good for you as you may have thought, and dietitians warn you should steer clear in order to see real results.

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In recent years, cauliflower crust pizza has become increasingly popular as a healthier alternative to a traditional pie. Its often regarded as lower in calories and carbs, making it a valuable addition to your diet for weight loss. However, cauliflower crust pizza may not actually be as healthy as it seems, explains registered dietitian Jana Mowrer, MPH, RDN, CDCES. While this swap may be lower in carbs than a regular pizza crust, it's often much higher in total fats, saturated fats and overall calories because the second ingredient is often cheese, she explains. While it's lower in carbs, many people think serving sizes do not apply and will overindulge, actually consuming more calories (which can lead to weight gain) despite it being a healthier or lower carb option.

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Seeing as this crust has cauliflower in the name, it can create a misconception that youre essentially eating a serving of vegetables with this meal. However, the reality is that cauliflower crust really does not contain many more benefits than a traditional whole wheat crust, and when it comes down to it, pizza is pizza. Some cauliflower crusts are higher in calories and may have just as many carbs as a thin, 100% whole-wheat pizza crust. Alternative crusts that are high in calories wont help you with weight loss, since calories have the most direct impact on weight. If too many of your calories come from fat and protein, you can gain weight even when youre on a low-carb diet, Anna Taylor, MS, RD, LD, CDE tells Cleveland Clinic.

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Factoring in the other ingredients in a cauliflower crust as well as the toppings of your pizza makes the meal markedly less nutritious, and although it is often touted as a healthy alternative to a traditional pizza dinner, the reality is that even recipes containing vegetables can still be considered unhealthy. Companies use the health halo of cauliflower to their advantage, but if you look at the ingredients list on cauliflower-crust pizzas, cauliflower isn't the only ingredient. It is a flour (often refined flour!) crust with cauliflower added, registered dietitian Rhyan Geiger RDN tells Popsugar. Often cheese and egg are added as a binder and to make the crust softer, which increases the cholesterol and saturated fat. Processed food any way you look at it is still processed and not the healthiest option.

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Its important to remember that you can still enjoy foods that may not fall under the traditional umbrella of healthy even when you are working to lose weight. Categorizing items into the titles healthy and unhealthy can have a polarizing effect and make it difficult to create a positive relationship with food, so its best to approach eating with openmindedness and find ways to exercise moderation in your habits. While cauliflower crust does contain vegetables as a primary ingredient, it is also made of a variety of other less nutritious ingredients, and when eaten in excess under the impression of it being a healthy meal can cause inadvertant weight gain. For better success, try building your dishes around actual fresh vegetables that dont contain a slew of processed ingredients. And if you want pizza, get the real thing!

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Dietitians Explain Why People Who Eat This Healthy Dinner Every Night Never Lose Weight - SheFinds

Splendid Spoon and Daily Harvest are plant-based subscription services that deliver meals and snacks right to your door.

While they may seem similar at first glance, the services differ in the types of products they offer and the amount of prep work they require.

This article takes a closer look at Daily Harvest and Splendid Spoon to help you decided which is a better fit for you.

Heres a closer look at how each service works.

Splendid Spoon provides preportioned meals and snacks, all of which are plant-based, vegan, and gluten-free.

With Splendid Spoon, customers choose from one of five plans, including:

Meals are delivered weekly, and you can either subscribe to one of these plans or choose an on-demand box, which is a one-time order.

Once you choose your plan or on-demand box, you can select from over 50 menu options.

Daily Harvest also works on a subscription model but provides a wider selection of products, including ice creams, flatbreads, and plant-based milks.

As with Splendid Spoon, all Daily Harvest products are plant-based, vegan, and gluten-free.

The service offers 3 plans, including a weekly delivery of 9, 12, or 24 items, or a monthly delivery of 24 items.

Daily Harvest does not allow orders outside of its subscription service. However, you can skip shipments, pause the service, or cancel the subscription anytime.

Splendid Spoon offers five weekly plans varying in price and the amount of food, although all include free shipping to the contiguous United States.

Meals cost approximately $9$13 each, with weekly plan pricing as follows:

One-time on-demand boxes range in price from $59$165.

According to Daily Harvest, the company delivers to 95% of the continental United States with free shipping.

Items cost $5.99$8.99 each, with discounts available for larger orders. Pricing for Daily Harvest is as follows:

Both meal delivery kits offer a wide variety of items that are plant-based, vegan, and gluten-free. Heres what you can expect to find on the menu for each service.

Splendid Spoon offers 50 menu items, including:

With Daily Harvest, you can select from over 80 chef-crafted meals and snacks, including:

Both Splendid Spoon and Daily Harvest are plant-based, vegan-friendly, and gluten-free. They also offer products that are suitable for other dietary needs.

When selecting your meals, both companies allow you to filter by diet type, such as keto, low carb, and high protein. However, options for more restricted diets may be limited.

Additionally, many of Splendid Spoons items include WW (formerly Weight Watchers) points, and the companys Frequently Asked Questions (FAQ) section provides a list of Whole30-compliant products.

Finally, neither company is a good fit if you have severe food allergies, as all of the items are prepared in facilities where cross contamination could occur.

Both companies prioritize the use of organic ingredients whenever possible, especially those on the Dirty Dozen list, which is a list of fruits and vegetables that are most likely to contain higher levels of pesticide residue.

Furthermore, all Splendid Spoon meals are made without the use of genetically modified organisms (GMOs).

To ensure optimal freshness and quality, all of Daily Harvests items arrive frozen.

Similarly, Splendid Spoons soups, noodles, and grain bowls are flash-frozen before shipping. Meanwhile, the smoothies and wellness shots are refrigerated.

Regardless of how they arrive, all of the meals and snacks from both companies can be frozen for longer storage.

Both companies regularly receive positive reviews for quality, with customers generally viewing the products as fresh and wholesome due to the quality of the ingredients used.

Although neither service is explicitly designed to promote weight loss, you may lose weight if you include Splendid Spoon or Daily Harvest as part of a balanced, reduced calorie diet.

In particular, both services make calorie counting easy, as they include nutrition information for all of their preportioned products.

Whats more, given that the meals are made with whole, minimally processed ingredients, they may be more supportive of weight loss than highly processed foods, which tend to be higher in calories and may promote weight gain (1).

Just keep in mind that each of Splendid Spoons items provides two snack-sized servings.

Therefore, if you consume the whole container, youll need to double the calories and other nutrients on the label to accurately track your intake.

If you dislike cooking or have a busy lifestyle, using Splendid Spoon or Daily Harvest can make it significantly easier to stick to your dietary needs or preferences.

Given that convenient food options are especially limited for those following a vegan, gluten-free diet, these services will save you time by eliminating the need to cook and shop for every meal.

Additionally, as both meal deliveries incorporate a wide variety of ingredients, they can add some diversity to your meals.

The major downside of these services is the price, as youll be paying at least $53$65 per week.

Still, you may find that the convenience and quality of the food outweigh the cost.

A good way to try out these services without investing too much money is by trying an on-demand box from Splendid Spoon or 1 week of Daily Harvest.

Both Daily Harvest and Splendid Spoon are good options if youre looking to eat more plant-based meals and can afford the service.

While Daily Harvest offers a broader selection of products, many of the items require additional prep work, including the smoothies, soups, Mylk products, chia bowls, and lattes.

On the other hand, Splendid Spoon offers a smaller selection of foods, but theyre all ready to eat or drink cold or after a brief reheating.

In terms of cost, Daily Harvest is less expensive, with prices ranging from $5.99$8.99 per item, compared with $9$13 per Splendid Spoon meal.

Daily Harvest and Splendid Spoon are plant-based meal delivery services that provide high quality meals and snacks, including smoothies, grain bowls, and soups.

While Splendid Spoons meals require less prep work, Daily Harvest offers a larger selection of foods and is less expensive.

Regardless of which service you choose, you can be assured that youll be eating tasty meals made with high quality ingredients.

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Splendid Spoon vs. Daily Harvest: How They Compare - Healthline

As the inventor of the concept of the "fitness age"and a physiologist responsible for no shortage of breakthroughs in the field of exercise researchUlrik Wislff, Ph.D., is someone who commands a lot of attention in health and fitness circles. More recently, Wislff unveiled a concept he calls Personal Activity Intelligence (PAI), which is essentially an algorithm that produces a single score that not only rates your physical activity but also tells you "how much exercise is needed for maximum protection from cardiovascular disease mortality and other lifestyle disease mortality." In the simplest terms, the better your PAI score, the healthier and fitter you'll be, and the longer you'll live.

This week, a new study published in the June 2021 edition of The Lancet Regional Health Europe advanced the research into PAI by revealing exactly what your PAI score needs to be to ensure that you not only live longer, but also don't gain weight. Read on for more about PAI, how this one metric works, and what exactly it means for you and your own fitness regimenas well as your weight loss goals. And for more ways to live a longer life, make sure you're aware of the Totally Surprising Things That Affect Your Lifespan, According to Science.

In 2016, Wislff defined and detailed the concept of PAI in a study published in The American Journal of Medicine, where he and his team argued that current government-backed exercise guidelines (such as achieving at least 150 minutes of moderate-intensity exercise every week) and popular exercise goals such as "10,000 steps per day" and "30 minutes of activity per day" are too arbitrary, "vague, and misleading."

Unlike those metrics, PAI puts practically all emphasis on your heart rate. (Put simply: The more you get your heart rate up, the better your PAI score will be, and the longer you'll live.) To test the PAI algorithm, Wislff and his research team analyzed 70,535 participants aged 20 to 74 who participated in one famous health study, and the team argues that achieving a score of 100 in PAI over the course of a week will reduce your risk of early death. For more great fitness advice, see here for 4 Amazing Ways to Lose Weight While Walking for Just 20 Minutes, According to a Top Trainer.

According to PAI Health, here's an example that explains how the concept of PAI in real-world terms. On one day, a woman named Dalia walks 20 minutes to and from work. She also walks 45 minutes with a friend in the park. Though she hit her 10,000 steps-per-day goal of physical activity, her "heart rate stayed low, meaning the overall health benefits are limited." When her heart rate activity was rated by the PAI algorithm, she received a score of 10 for the day.

On another day, she repeated her commute by foot for 20 minutes, but instead of walking with a friend in the park, she took her bike out for a hilly 45-minute ride, following by some strength training at home. Though she only achieved 5,500 steps and fell short of her 10,000-step goal by an enormous margin, her heart rate was far more elevated. When her heart rate activity for the day was run into the PAI algorithm, she got a PAI score of 35.

If you're wondering how to figure out your PAI score, Wislff and his team have released and app where you input your activity. Important note: You need a heart monitor.

In the new study, published in the June 2021 issue of The Lancet Regional Health Europe, Wislff's research team turned its focus from longevity to weight management.

"Previously, we found that 100 PAI a week can give us a longer and healthier life without cardiovascular disease. Our new study shows that PAI can also help people maintain a healthy body weight," researcher Javaid Nauman, from the Norwegian University of Science and Technology, remarked in the study's release.

Having analyzed more than 85,000 participants of the Trndelag Health Study, the team found that going from a zero PAI to a score of 100 PAI (or more) was associated with a "lower body weight and improved health outcomes."

"A score of 100 PAI can be obtained by combining 60 weekly minutes of brisk walking, 40 weekly minutes of cycling, 50 weekly minutes of swimming, 30 weekly minutes of dancing/aerobics, and 20 weekly minutes of running," says the study. And if you walk for exercise, make sure you're up to speed on The Secret Trick for Walking for Exercise, According to Health Experts at Harvard University.

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Doing This One Simple Thing Will Keep Your Weight Down, Says New Study | Eat This Not That - Eat This, Not That

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