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The glycemic index is a tool thats often used to promote better blood sugar management.

Several factors influence the glycemic index of a food, including its nutrient composition, cooking method, ripeness, and the amount of processing it has undergone.

The glycemic index can not only help increase your awareness of what youre putting on your plate but also enhance weight loss, decrease your blood sugar levels, and reduce your cholesterol.

This article takes a closer look at the glycemic index, including what it is, how it can affect your health, and how to use it.

The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels.

Foods are classified as low, medium, or high glycemic foods and ranked on a scale of 0100.

The lower the GI of a specific food, the less it may affect your blood sugar levels (1).

Here are the three GI ratings:

Foods high in refined carbs and sugar are digested more quickly and often have a high GI, while foods high in protein, fat, or fiber typically have a low GI. Foods that contain no carbs are not assigned a GI and include meat, fish, poultry, nuts, seeds, herbs, spices, and oils.

Other factors that affect the GI of a food include the ripeness, cooking method, type of sugar it contains, and amount of processing it has undergone (2).

Keep in mind that the glycemic index is different from the glycemic load (GL).

Unlike the GI, which doesnt take into account the amount of food eaten, the GL factors in the number of carbs in a serving of a food to determine how it may affect blood sugar levels (1).

For this reason, its important to take both the glycemic index and glycemic load into consideration when selecting foods to help support healthy blood sugar levels (1).

The glycemic index is used to measure how much a specific food increases your blood sugar levels. The higher the GI, the greater the effect on blood sugar levels.

The low glycemic diet involves swapping out foods with a high GI for those with a lower GI.

Following a low glycemic diet may offer several health benefits, including:

A healthy, low glycemic diet should comprise mostly low GI foods, such as:

Foods without a GI value or with a very low GI can also be enjoyed as part of a balanced low glycemic diet. They include:

Although no foods are strictly off-limits on the diet, foods with a high GI should be limited.

Foods with a high GI include:

Ideally, try to replace these foods with foods that have a lower GI whenever possible.

Following a low glycemic diet involves swapping out foods that have a high GI with low GI alternatives. A low glycemic diet may help manage blood sugar levels, reduce your cholesterol, and boost short-term weight loss.

Determining the GI of foods that you often eat can be useful if youre following a low glycemic diet.

Here are the GI values for a few ingredients (10, 11):

Knowing where your favorite foods fall on the glycemic index can make it much easier to follow a low glycemic diet.

For certain foods, the cooking method used can affect the glycemic index.

For example, fried foods tend to contain a high amount of fat, which can slow the absorption of sugar in the bloodstream and decrease the GI (12, 13).

Meanwhile, roasting and baking can break down resistant starch a type of starch that resists digestion and is commonly found in foods like legumes, potatoes, and oats thus increasing the GI (12, 14).

Conversely, boiling is thought to help retain more of the resistant starch and lead to a lower GI, compared with other cooking methods (12).

The longer you cook foods like pasta or rice, the greater the digestibility of their starch content, and thus the higher their GI. As such, its best to only cook these foods until they reach an al dente texture, meaning that theyre still firm when biting into them (15, 16).

In addition to the cooking method used, the degree of ripeness may also affect the GI of some fruits, including bananas. This is because the amount of resistant starch decreases during the ripening process, leading to a higher GI (17).

For example, bananas that are fully ripened have a GI of 51, whereas under-ripe bananas have a GI of just 30 (11).

The degree of ripeness, as well as the way that certain foods are cooked and prepared, can affect the GI of the final product.

The glycemic index, or GI, is a measure used to determine how much a food can affect your blood sugar levels.

Several factors affect the glycemic index of a food, including the nutrient composition, ripeness, cooking method, and amount of processing it has undergone.

Following a low glycemic diet may offer several health benefits, as it could help balance your blood sugar levels, lower your cholesterol, and increase short-term weight loss.

Originally posted here:
Glycemic Index: What It Is and How to Use It - Healthline

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Note: In response to concerns about the coronavirus, many events may be subject to cancellation, postponement or attendance limits. Please contact organizers to confirm event details.

HEALTH NEWS

Gift shop volunteers needed

Gift Shop volunteers are needed at Beverly and Addison Gilbert Hospitals. This is a great way to learn about retail in health care or volunteer your time and experience in an enjoyable shop environment.

Volunteer benefits include shop discounts and a meal voucher. A variety of shift times are available including evenings and weekends. Please visit the hospitals website atbeverlyhospital.org/giving/volunteer-services for more information.

Pet therapy volunteers sought

Care Dimensions, formerly Hospice of the North Shore & Greater Boston, is seeking more volunteers with certified pet therapy dogs to provide pet therapy to hospice patients in a variety of settings throughout Greater Boston and on the North Shore.

Pet therapy dogs must be certified through a registered pet therapy organization. Volunteers will receive training and ongoing support while engaging in the rewarding experience of visiting hospice patients and their caregivers.

For more information about this volunteer opportunity, please contact Sheryl Meehan, Director of Volunteer Services and Complementary Therapies at SMeehan@CareDimensions.org or 978-750-9321.

SUPPORT GROUPS AND OTHER PROGRAMS

Safe Place Support Group

Safe Place is a support group in Beverly dedicated to helping people who have lost a loved one, co-worker or friend to suicide that meets from 7 to 8 p.m. the first and third Thursday of each month at St. Johns Episcopal Church, 705 Hale St..

Run by Samaritans of the Merrimack Valley, a program of Family Services of the Merrimack Valley, Safe Place provides a space to talk about your loss with others who are experiencing the same type of devastating loss. Its a place to talk, listen, cry, be silent, grieve, be understood and receive hope and understanding from other loss survivors. Safe Place is a confidential and free support group led by a trained fellow suicide loss survivor.

For additional information, contact Debbie Helms at dhelms@fsmv.org.

Alzheimers Caregiver Support Group

Spectrum Adult Day Health Programs, 600 Cummings Center, Beverly, will host an Alzheimers Caregiver Support Group from 1:30 to 3 p.m. every first and third Wednesday of the month.

The group will offer information and education about Alzheimers disease and related memory disorders, an increased understanding through shared experiences and mutual support from other caregivers. Free respite care available upon request. Light refreshments will be served

To RSVP for respite care or have questions, contact support leader Rachael Palmacci at 978-921-5020 or signup online at http://spectrumdayprogram.org.

Newly Diagnosed Breast Cancer Patients

An eight-session educational/support program for individuals newly diagnosed with breast cancer is held at the Beverly Hospital at Danvers. This program is designed to support, guide and provide knowledge.

The free program is held at Beverly Hospital at Danvers Breast Center, Beverly Hospital at Danvers, 480 Maple St., Danvers. Sessions are held on the first and thirdMonday beginning at 7 p.m. There is no fee.

For further details on upcoming dates or to register, please contact Kimberly Willis, NP-C, Certified Patient Navigator at kwillis@nhs-healthlink.org or call 978-304-8105.

Dementia Support Group

A Dementia Support Group will be held at Twin Oaks Center on the fourth Wednesday of every month from 7-8 p.m.

When you are faced with a loved one exhibiting symptoms of dementia, it can be a confusing and troubling time in your life. The group will help you understand the disease and gain knowledge about the best methods of care for your loved one.

People afflicted with cognitive impairments require additional care to keep their emotional and physical functioning strong and healthy. The centers specialized professionals connect to deliver consistent, stable care while creating an environment of warmth and understanding.

Twin Oaks Center is located at 63 Locust St., Danvers. The support group is free and open to the public. Light refreshments will be served.

For more information or to RSVP, please contact Jennifer Tineo at 978-777-0011.

One Life recovery program

One Life, a faith-based recovery program for those struggling with life-controlling issues (hurts, hang-ups, and habits), meets every Friday night at 6:30 p.m. at the First Baptist Church in Danvers. This program will help you find freedom from addictive and compulsive thoughts, behavior patterns such as co-dependency, pornography, chemical dependency, eating disorders, depression, emotional/physical abuse, anger, and other personal struggles. This tried and proven recovery program uses traditional methods to build recovery for those struggling with life experiences that affect our peace. The First Baptist Church of Danvers is located at 1 Water St., Danvers. Contact by phone at 978-774-8277, by email at Baptist1@verizon.net, or visit them at http://www.fbcdanvers.org.

Stroke Survivor Support Group

A free monthly Stroke Survivor Support Group held on the first Wednesday of each month from 10:30-11:30 a.m. The group meets at Addison Gilbert Hospital, 298 Washington St., Gloucester in the Longan Room. The free program is facilitated by a variety of professionals affiliated with the stroke program at Beverly Hospital.

Light refreshments will be available. There is no fee and preregistration is not required. For further information or questions, please call Eileen Consentino at 978-922-3000, ext. 2295.

Young Moms Pregnancy Workshop

The Healthy Pregnancy Workshop isa class specifically for teens and young women. It is a two-hour class to be attended in the first or second trimester, focusing on healthy pregnancy. There is no fee. To register or for further information, please call 978-922-3000, ext. 2720.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free meeting meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital at 978-236-1650.

Melanoma Support Group

IMPACT Melanomasponsors a support group open to all those who have been diagnosed with Melanoma. The group is facilitated by Kelli Braga, LICSW, in the Garden Conference Room, located on the first floor of the Beverly Hospital.

The group meets on the second Thursday of each month at 6-7:30 p.m. There is no fee. Preregistration is requested. To register, or for further information, please contact Kelli Braga at Beverly Hospital 978-922-3000, extension 2710, or by calling theIMPACT Melanoma at 800-557-6352.

General Cancer Support Group

The General Cancer Support Group meets at Beverly Hospital on the first Wednesday of the month from 11 a.m. to 12:30 p.m. in the Womens Health Building in the small conference room.

Preregistration is required by calling the Social Work Department at Beverly Hospital at 978-922-3000, ext. 2710.

Healthy Streets Outreach Program

Healthy Streets Outreach Program, a program of Health Innovation, Inc., provides HIV, Hepatitis C testing, STI testing, Narcan and overdose prevention training, referrals to substance use treatment and mental health services.

Healthy Streets Outreach Program, is located at 100 Willow St., Second Floor, Lynn. For further information, please call: 781-592-0243.

Medication review

A free 15-minute review of medications may be scheduled with a registered pharmacist at Beverly Hospital. Appointments are scheduled from 11 a.m. to 1 p.m. on the last Wednesday of each month. Participants are asked to bring a list of all medications, prescription and over-the-cou1nter medications, including vitamins, etc. To schedule a free and confidential appointment, please call Lahey Health Senior Care at 978-922-7018, ext. 1305.

Healthy Streets Outreach

Northeast Behavioral Health Healthy Streets Outreach Program provides rapid HIV testing, hepatitis C information, access to drug treatment, overdose prevention and Narcan training. All services, provided by NBH Healthy Streets Program, are available at various locations on the first Wednesday of the month. Please call 978-767-3913 or 781-592-0243 to reach the outreach team.

Help with hoarding issues

The North Shore Center for Hoarding & Cluttering at North Shore Elder Services is the leader in providing a support system for those who are feeling overwhelmed by the stuff in their life. Many of us periodically reach a point where we need to simplify, organize and declutter. Sometimes we cannot do it alone and need some help in meeting this challenge; thats when the North Shore Center for Hoarding & Cluttering can offer assistance.

If you or someone you know might benefit from any of the professional services NSCHC can offer, call 978-750-4540 and ask for Information Services to make a referral. There are no geographic or age restrictions for participating in any of the services.

NSCHC is located at North Shore Elder Services, 300 Rosewood Ave., Suite 200, in Danvers. For more information, please contact Marnie McDonald, LCSW at (978) 624-2207 or mmcdonald@nselder.org

Community CPR programs

Beverly Hospital is offering several American Heart Association CPR courses designed for non-medical personnel and teach the skills and techniques used in adult, infant and child CPR. This course also covers choking in adult and children, and the use of protection devices for mouth-to-mouth breathing. This course is appropriate for anyone wishing to learn lifesaving CPR skills.

The cost of the course is $50 and includes the American Heart Association Heart Saver Student Workbooks. At the completion of the course you will receive an American Heart Association Heart Saver course completion card; this card signifies that you have successfully completed the CPR program.

The classes will run from 6-9 p.m. and are subject to cancellation due to low registration. The cost of the course is $50 and includes the textbook. To register or for further information , please contact Kim Regan at 978-922-3000, ext. 3436.

Suicide Survivor Support Group

SAFE PLACE, a peer-run suicide survivor support group is held for those who have lost a loved one to suicide. The support group is sponsored by the Samaritans of Merrimack Valley of Lawrence.

Friends are welcome to attend the free support group that meets at St. Johns Episcopal Church, 705 Hale St., Beverly Farms on the first and third Thursday of each month, from 7-8:30 p.m. There is no fee. Preregistration is not required.

For further information, please call Debbie Helms at 978-327-6671.

Prostate Cancer Support Group

The Beverly Hospital Prostate Cancer Support Group meets on the third Thursday of each month, at 6:30 p.m. at the Ledgewood Rehabilitation and Skilled Nursing Center, located on the campus of Beverly Hospital. This free group meets in the Garden Room, located on the first floor.

Preregistration is not required, those wishing further information may call the Community Relations Department at Beverly Hospital 978-283-4000, ext. 585.

Grief recovery

G.R.A.S.P. Grief Recovery after a Substance Passing a support group for families or individuals who have lost a loved as a result of substance use or addiction, meets on the first Thursday of every month, from 7-8:30 p.m. at Highland Hall inside the auditorium at Salem Hospital. For more information, call 781-593-5224 or 978-354-2660 or online at http://www.grasphelp.org.

Young Moms Childbirth Preparation Series

The CYM Childbirth Preparation Series is specifically for teens and young women. This seven-week series follows the Healthy Pregnancy workshop. This series prepares young women and their support people for labor and delivery. The class meets one evening a week for seven weeks. There is no fee; preregistration is required by calling 978-922-3000, extension 2720.

Helping seniors stay healthy

This winter as the rate of senior hospitalization typically reaches its highest point of the year the Home Instead Senior Care, serving Danvers and surrounding areas, has committed to reducing area hospitalizations through the launch of a new informational campaign aimed at educating families how to help aging loved ones remain healthy at home year-round.

There are many things families can do to help keep their senior loved ones out of the hospital. In fact, in a new study of nurses who work primarily with seniors, 99 percent say that the role families play in keeping seniors out of the hospital is just as important as the role of the medical community.

From monitoring their taking of prescribed medications for chronic conditions to attending doctors visits and checking in to ensure doctors instructions are followed, their role as a medical advocate is critical.

To help family members identify and act on potential warning signs, Home Instead is offering Five Ways to Prevent Senior Hospitalizations guide, developed in partnership with Dr. Carolyn Clevenger, incoming president of the Gerontological Advanced Practice Nurses Association.

This free resource includes information about common risk factors and the steps that families can take to help ensure a healthy lifestyle. Additional free family resources can be found at http://www.preventseniorhospitalizations.com. To obtain a copy of the guide or to learn more about how you can help keep your senior loved one out of the hospital this winter, please call 978-725-5995.

Surgical Weight Loss info sessions

Lahey Hospital & Medical Center is pleased to bring Surgical Weight Loss services to Lahey Outpatient Center, Danvers. While the actual surgery will be performed in Burlington, patients will now have the convenience of receiving preoperative and postoperative care close to home.

Surgical Weight Loss offers a multi-disciplinary team approach for treating obesity through a combination of surgery, behavioral health, and nutrition. This multi-disciplinary approach is the key to successful long-term weight loss and well-being.

As part of the offerings, free monthly bariatric information sessions are held at Lahey Outpatient Center, Danvers. These sessions are open to patients and the community, and are facilitated by surgeons and nurse practitioners of the program.

Patients who typically qualify for surgical weight-loss include those with a body mass index greater than or equal to 40, and/or a body mass index between 35 and 39 with at least one major medical co-morbidity, such as obstructive sleep apnea or hypoventilation syndrome, diabetes or hypertension.

Free upcoming Surgical Weight Loss info sessions are held 6:30-7:30 p.m. Please call 978-304-8020 for further information regarding upcoming programs.

Newly Bereaved Workshop

Held 5-7 p.m. first Thursday of every month at the Bertolon Center forGrief & Healing, 78 Liberty St., Danvers.The group is for those who have lost someone within the last three months.To sign up or forinformation: 855-774-5100; grief@caredimensions.org.

Grandparents Raising Grandchildren Support Group

Held 9:30 to 10:30 a.m.second Thursday each month at the Beverly Senior Center, 90 Colon St. Group meets once a month at the Senior Center. Come meet other grandparents like you, get support, learn helpful informationand have some fun. Walk-ins are welcome. Held in the Meeting Room.For information: 978-921-6017.

Nar-Anon Support group

Held 7-8:30 p.m. Tuesdays at the Salvation Army building, 93 North St., Salem. Affected by someone elses addiction? Nar-anon offers Hope. Nar-Anon is a worldwide fellowship for those affected by someone elses Addiction. As a twelve-step program, Nar-Anon offers help by sharing experience, strength and hope. Meetings are open to family and friends of addicts in the North Shore area. Meetings will continue as long as they are needed by the community. There is parking in the rear of the building via Mason Street. All meetings are free, non denominational, all are invited.

Caregiver Support Group

Held 10-11:30 a.m. thesecond Tuesday of each month at the Beverly Senior Center, 90 Colon St.Come participate with other caregivers in confidential discussions about the difficulties and joys of caregiving for a loved one. The support of others who understand and have similar experiences can be exactly what you need. Held in the Conference Room. Sign upin advance. For information:978-921-6017.

Gloucester Stroke Club

Held 10:30-11:30 a.m. on the first Wednesday of every month atAddison Gilbert Hospital, Longan Room,298 Washington St.,Gloucester.Support groups are a great way to meet each other, stroke survivors or caregivers who understand what you are going through. The club will offer members various activities such as arts and crafts, gentle exercise, and health demonstrations - such as massage, blood pressure checks and other social activities.

Peer and Recovery Support Group

Held 7-8:30 p.m. on the last Wednesday of each month in the doctors conference room at Beverly Hospital, 85 Herrick St., Beverly. These support groups are for family and friends of those dealing with mental health challenges and also for peers in recovery and meet the last Wednesday of each month. For information: 617-984-0504; csadkowski@yahoo.com; namigreaternorthshore.org.

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Greater Beverly health news and support groups - News - Wicked Local Bellingham

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Photo: 10'000 Hours | Getty Images

The Surprising High-Performance Habit That Entrepreneurs Can Use to Survive (and Thrive) During Any Crisis

Contact tracing. Stay home. Alone together. The new normal. Social distancing. Essential vs. non-essential business. Months ago, these words were nonexistent.

In one of the rare moments in human history, all 7.8 billion people on Earth share the commonality of being affected by the current crisis in some form or manner.

While it's easy to get emotionally lost due to the overwhelming amounts of information, you must remind yourself that this isn't your first time around the rodeo as far as dealing with uncertainty and situations that can appear overwhelming.

The very nature of being an entrepreneur entails periods of uncertainty, stress, and chaotic scenarios. Those very things require you to forge adaptability into your DNA.

Related:Top 5Crisis-Response Steps for Entrepreneurs

Since the beginning of time, crisis and challenging circumstances have been a companion and staple to the human experience.

If we weren't strong enough, we wouldn't be here right now. I wouldn't be writing this column, nor would you be reading this column. The very fact that we are here is proof that we're strong enough for the current crisis and any other challenging situation that will arise in the future. Only the strong survive as far as our genes go. That iswhat gets carried on throughout time and lineages.

Before this crisis, there was another. A few years from now, something else will most likely make its way into the forefront to become the latest crisis. Not to marginalize the fact by any means, because no matter the crisis, your business and health (physically, mentally, and emotionally) are at risk.

Therefore, before doing anything else, incorporate this critical high-performance habit so you can survive (and thrive) during any crisis that comes your way.

As someone who works with high-performing entrepreneurs, in times of stress and crisis, entrepreneurs often commit the critical mistake of forgetting to put their oxygen mask on first. With so much going on, they forget to prioritize their health and well being because they have this inclination to put the various fires out expediently.

For the sake of your mental, emotional, and (long term) business health, reflect before you react. Prepare before panicking.

The more urgent and chaotic it feels, the more critical it is for you to slow down and remove the emotional stenches that will cloud your decision making.

Related:3 Steps Effective Leaders Take When Dealing WithCrisis

For top performance, the majority of the work revolves around inquiry, not decision making. Doing preliminary work is non-negotiable. If you don't take the time to slow down with your health and business, you can run the risk of spending time and money not only on plans that are doomed to fail, but also time and money reacting to symptoms that only place a Band-Aid on a gaping flesh wound.

Slowing down brings a plethora of benefits, but here's the biggest one.

When you escape the never-stop hustling, relentless action, and operating from a reactive standpointyou finally have the time and space to have different and more in-depth conversations and insights with yourself.

Slowing down brings precision to chaos and uncertainty. Slowing down helps you see information, patterns, and issues previously overlooked, unclear, or simply thrown to the sidelines.

We've seen rapid weight loss, and entrepreneurs generate substantial revenue in short periods. But we've also seen both scenarios disappear rapidly due to both having a foundation built on quicksand.

Staying the course and continuing to build with the long term in mind while avoiding the "trends" of the moment leads to more significant (and sustainable) long term profits and efficiency.

Related:One CEO's Tips for Communicating During aCrisis

A study appearing in the Harvard Business Review was conducted with the Economist Intelligence Unit on 343 businesses around organizational speed and the need to slow down.

Inside the study, "the companies that embraced initiatives and chose to go, go, go to try to gain an edge ended up with lower sales and operating profits than those that paused at key moments to make sure they were on the right track. What's more, the firms that 'slowed down to speed up' improved their top and bottom lines, averaging 40% higher sales and 52% higher operating profits over a three-year period."

When an unexpected crisis or challenging situation knocks at your door, before leaping into action, pause for a moment so you can understand your opponent.

The first step, whether it's with your health or business, is to conduct a reality check to see where you stand. Think of this as an audit.

For example, with the current pandemic, think about your business goal and then objectively ask yourself, "Is accomplishing my goal still a possibility?"

If it's still a possibility, maybe the strategy needs a tweaking along with your habits and infrastructure. Or perhaps your goal is torn to shreds, and a new goal is necessary.

No matter which scenario, slowing down allows you to make a plan that's congruent with your long term vision.

If your health and weight are in a tight spot, consider getting some lab work done to see where you stand not only from a physical standpoint but also from a cognitive perspective.

Amid challenging circumstances, if you slow down and do preliminary work such as assembling various data and insights before heading into actionyou'll gain much more clarity as to what's going on inside your body (and business). With more clarity, you'll be able to craft a much more precise plan strictly tailored to your unique biology (and business).

Related:5 Differences Between Great Entrepreneurs of the 2010s vs. 2020sDon't Knock the Cameo Hustle7 Lawsuits to Watch Out For Right Now

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The Surprising High-Performance Habit That Entrepreneurs Can Use to Survive (and Thrive) During Any Crisis - The Advocate

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Jessica Simpson snapped right back after the birth of her third child in the Spring of 2019, and here is how she did it.

Jessica Simpson has lost 100 pounds since the birth of her third child, daughter Birdie Mae in March 2019, snapping back to her enviable form.

The singer and fashion mogul didn't do it alone, she had the guidance of her personal trainerHarley Pasternak, who set her an ambitious, but doable program to get back into shape.

WELCOMING HER THIRD CHILD

In March 2019, Jessica and husband NFL star Eric Johnson welcomed their third baby. Jessica had alreadygone two previous pregnancies, with daughter Maxwell in 2012, and son Ace in 2013, with no notable weight gain.

This time around, Jessica revealed, she had put on 100 pounds. But unlike many recent moms, Jessica didn't immediately panic and adhere to a fad diet to lose weight quickly.

THE PERFECT PLAN

Jessica's trainerHarley Pasternak was determined to help Jessica get back into her fabulous pre-baby shape, but he decided on a reasonable, easy to adhere to -- and maintain -- long term exercise plan. He revealed:

"It had to be more than just getting back from her baby weight, but how do I keep whatever I am doing now forever."

Pasternak started Jessica out with an easy target to achieve:6,000 steps per day. This allowed Jessica to ease into an exercise routine, which would result in slow and maintainable weight loss. Pasternak said:

"That's why we are not a big fan of doing any extreme diet or radical forms of exercise."

STEPPING INTO SHAPE

Jessica started her regime shortly after Briodoes birth, and gradually increased the number of steps she did a day, eventually working her way up to14,000 steps. She revealed on an Instagram post:

"Woke up before all 3 kiddos to get my steps in and spend time with me, myself, and I. Move move move for your own mental health."

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When a Soldier, Airman, Marine, or Sailor says Hooah, Oorah, or Hooyah, they know it could be their last. When a Soldier puts on their armor, they know that the next time is not promised. When a Soldier braves a command, they protect those they do not even know. When a Soldier lays to rest, they are still working. When a Soldier prays for peace, they know their purpose will provide it. When a Soldier charges ahead, they sacrifice for a cause greater than themselves. When a Soldier leaves their family, they know it could be forever. When a Soldier loses a brother, they fight for his honor. When a Soldier makes a commitment, they bravely see it through. Today we celebrate our fallen Soldiers because they are the heroes that truly NEVER die. May God bless those who love them and our country they selflessly protected with honor, loyalty, strength, and perseverance. I am thankful for the courage you have for others and feel an overwhelming sense of gratitude for providing me the freedom to cherish this simple, blessed moment today baking with my family.

A post shared by Jessica Simpson (@jessicasimpson) on May 25, 2020 at 5:37pm PDT

EATING RIGHT FOR LIFE

As for her diet, Jessica eats three healthy, protein-rich meals a day, as well as two snacks. Instead of the usual weekly "cheat day," Pasternack allows her 3 "cheat meals" a week, which allows her to work in some of her naughty favorites every few days.

THE OVERLOOKED FACTOR

Pasternak revealed that one of the great overlooked factors in weight loss is adequate sleep. According to studies carried out at the Kaiser Permanente Center for Health Research in Portland, lack of sleep, and the subsequent constant tiredness and stress, encourages the body to store fat, and slow the metabolism.

Pasternak recommended that Jessica sleep at least 7 hours a night -- preferably 8. Good sleep means a rested body and faster weight loss. He said:

"So many people undervalue theimportance of sleepin weight loss and weight management."

Pasternak's sensible weightloss plan, which does not include grueling workouts, or deprivation diets is one that Jessica reveals she plans to follow for the rest of her life. It's easy to see why the singer is an ardent promoter of the plan. She has lost a whopping 100 pounds and is looking as svelt and gorgeous as ever.

JESSICA SIMPSON AND FAT SHAMING

After the birth of her baby, photos of Jessica and her extra 100 pounds started circulating, accompanied by scathing remarks. But the new mom refused to allow fat shamers to drive her into extreme, dangerous, quick-loss diets. She said:

"I think any woman who is pregnant and creating a life is pretty much entitled to eat whatever she wants as long as she's healthy."

This is not the lasttime the celebritystood up to body shamers. Vogue's creative director Sally Singer criticized Jessica for having large breasts -- perfectly natural ones. Singer wrote in a recent article on the history of the Met Gala:

"At dinner it was suddenly like, whoa, Jessica Simpsons breasts are across from me at the dinner table and they are on a platter."

Jessica snapped back with a classy retort, that not only put Singer in her place but also reminded other women that they have a right to be proud of their bodies. She responded on social media:

"To read this much-anticipated article about the classiest fashion event there is and have to be shamed by another woman for having boobs in 2020 is nauseating."

And that is what makes Jessica Simpson a true icon. She is herself, unapologetically: voluptuous or thin, big boobs or small, she loves herself. And that is a lesson so many women around the world need to learn.

The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, and images contained on, or available through this NEWS.AMOMAMA.COM is for general information purposes only. NEWS.AMOMAMA.COM does not take responsibility for any action taken as a result of reading this article. Before undertaking any course of treatment please consult with your healthcare provider.

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Jessica Simpson Lost 100 Pounds since Welcoming Third Child a Look at Her Body Transformation - AmoMama

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Diksha Chhabra was 28 years old and suffered from depression, hormonal disorders and massive weight gain. At this point in her life, she remembers being at her lowest.

After getting married to a military official, Diksha was unable to continue her corporate career. In 2015, she gave it up completely to take care of her son. During this time, she was diagnosed not only with depression, but also PCOD. In 2013, she was also diagnosed with hypothyroidism. Diksha weighed over 100kg as a result of the disorders. She also blames it on her sedentary lifestyle.

Diksha Chhabra was body shamed and dealt with health issues which led her to start weightlifting.

Diksha vividly recalls instances of being body shamed because of her weight. In the army setup fitness is top priority not only for officials but their partners as well.

Diksha narrates instances at social occasions where she would be compared to other fit mums and girls at the gatherings. Some would enquire if she was pregnant and this constant body-shaming made it difficult for her to attend school reunions, and family gatherings. It affected her to an extent where she started hating herself and lost all confidence.

However, it wasnt the body shaming or the hateful comments that led her pick up an active lifestyle. Her PCOD diagnosis was the turning point. PCOD is a hormonal disorder that causes enlarged ovaries and can lead to several conditions like cysts, infertility, diabetes, heart disease, etc.

Diksha realised that her lifestyle was wrought with bad eating choices, little physical activity and excessive stress due to work and other hereditary issues. Deciding to take her health in her own hands, a determined Diksha started working out and improving her eating habits.

Due to her weight, exercising was difficult, but she started small. She began going on walks and cut off junk from her diet. However, not being aware of proper exercise and nutrition, she started with combined cardio exercises and starving herself in 2016. She quickly lost 18 kg and the lack of nutrition became evident with weakness, hairfall, insomnia and loss of strength. This is when she started reading about the right ways to lose weight, and the importance of nutrition and exercise. This led her to her tryst with weightlifting.

It (weightlifting) was very appealing. I was an active child both in sports and dance during my educational years. Being lean was never an objective then too. I always strived to remain healthy and strong. Weight training was just the right way to meet my goals and this is when I started lifting weights and fell in love with it, says Diksha.

The daily hours of hard work in the gym were showing results on her body, but the benefits it had on her mental health were far more pronounced and soon she realised the benefits of an active lifestyle.

It took her a year to become healthy enough to stop her medication for lifestyle disorders.

Diksha had a rollercoaster journey to achieve self-development and growth. Her struggles and tribulations, confusions and desperation made her turn into a fitness consultant, certified sports nutritionist, and wellness coach.

After just two years of being a weightlifter, she started Diksha Chhabra Fitness Consultations to help others get fit with proper nutrition and guidance.

While documenting her progress on social media, Diksha - now an established social media influencer with 124K followers on Instagram - was introduced to several others who were going through the same and wanted to make a positive change. Hence, she launched her fitness consultancy after getting certified in nutrition and personal training.

She began with four clients and in just under three years, she has trained more than 600 individuals across the globe. Her company works on the simple motto of customisation and flexibility through small and doable acts in everyday life.

Her bootstrapped startup offers three programmes. One is a three-month program for anyone who wants to lose weight or gain muscle called #LETSLIFTWITHDIKSHA; a post pregnancy weight loss #FITTERME plan that caters to mothers who are four months post delivery or above postpartum and helps in post-delivery healing and regaining of strength. The third one is a shorter three week introductory plan for beginners to fitness - #TRANSFORMATION21.

Diksha Chhabra weightlifting her way to success and mental health. (Photo credit: Akash Jagtap)

Diksha has not only overcome social and physical barriers but has shattered stereotypes along the way.

Weightlifting was considered a manly activity. When she started, people believed the myth that women who lift weights start looking like men. Often, she was told that she had started looking masculine or not lady like because she was strong and not lean.

In 2017, she participated in Mrs India Earth beauty pageant with little professional knowledge and training. She competed at the national level competition with 45 other finalists and secured the second runner up position and was the winner in the Fitness category. Weightlifting for women was new and it was rare to see a beauty pageant winner smashing heavy weights in the gym.

For other women who are going through similar challenges due to health issues and want to take up an active lifestyle or weightlifting, Diksha advises,

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This weightlifter overcame body shaming and depression to start her own fitness company - YourStory

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By Mike London

mike.london@salisburypost.com

SPENCER As San Francisco Giants superstar Willie Mays rounded the bases on his 600th home run, a pinch-hit blast that broke a 2-all tie and decided a tight September game, Van Kelly found himself applauding along with the rest of his San Diego teammates.

The Padres were an expansion team in 1969 and were on their way to 110 losses, but at least they owned a slice of history.

You had to clap for Willie, Kelly said. Six hundred home runs. Thats just an unbelievable feat. No one had done it since Babe Ruth.

No one had done in the National League ever until Mays connected.

On a less grand scale, as he rounded first and headed toward second, Kelly received quiet, polite claps from Cincinnatis smiling second baseman Tommy Helms after Kelly socked a solo homer in the fourth inning against the Reds on July 7, 1969. That was the second of Kellys four MLB homers.

Tommy knew me we were both from Charl0tte, Kelly said. It was his way of saying, Way to go, hometown kid.

Kelly, who has lived in Spencer since 1985, enjoyed a substantial pro baseball career, even though he was only in the big leagues for parts of the 1969 and 1970 seasons. He made his time, those seven precious months, count. It was a Forrest Gump-like tour for Kelly. Besides sharing fields with Mays, Hank Aaron, Pete Rose, Johnny Bench and Roberto Clemente, he conversed with Mickey Mantle, was brushed back by Bob Gibson, was whiffed by Tom Seaver, roomed with Tony La Russa, was a minor league teammate of an up-and-coming catcher named Gary Carter and managed 20-year-old Andre Dawson, who was making his pro debut in the Canadian Rockies.

I wish Id gotten to play in the majors longer, Kelly said. But Ive got a lot of fond memories.

Anyone who made the majors is an amazing athlete. Kelly certainly was. He was at least as good in football as he was in baseball.

At Charlottes Garinger High (Class of 1964), Kelly was a .400-hitting shortstop in baseball, co-captain of the basketball team and a devastating two-way football player.

When Garinger came to Salisbury to play Boyden High in the fall of 1963, Kelly caught a touchdown pass and made the gamebreaking play with a 66-yard punt return for a touchdown.

He was chosen to play in the 1963 Shrine Bowl.

I loved football, loved it even more than baseball, Kelly said. I believe I was the only guy on the North Carolina team who played on both sides of the ball in the Shrine Bowl, at halfback and defensive back. I was one of five or six guys on that team who had football scholarships to go to N.C. State.

In high school baseball and with Charlottes Post 9 Legion program, Kelly played with a talented group of players. Kellys last Legion season was in 1963. In 1964, Post 9, with future MLB pitchers Garry Hill and Dave Lemonds, was national runner-up (Rollie Fingers beat them in the final). In 1965, Post 9 won it all.

Myers Park was our big rival, and Garinger had really strong baseball teams, Kelly said. Id always been a shortstop growing up, played shortstop in the Colt League World Series and in the Babe Ruth League World Series. Garinger had Mike Martin (the future Wingate and Florida State star and legendary Florida State coach) at shortstop when I got up to the varsity. Our coach, Joe Tomancheck, who also was our football coach, asked me if there was another position that I wanted to try out for because we already had a shortstop, but I told him Id really like to take a shot.

Kelly proved to be such a good shortstop that Martin moved to center field.

Kelly had a couple of baseball offers $10,000 from the Braves, who were still in Milwaukee in 1964, and $8,000 from the Minnesota Twins, who had a Double-A team in Charlotte. Ray Hayworth, who had been a teammate of Ty Cobbs, made the sales pitch for the Braves.

I was 5-foot-10 and 168 pounds, Kelly said. When I went up to N.C. State and saw how big those guys were, thats when I thought it would be smart to give baseball a try and I took the money from the Braves. For a kid who came from not much, $10,000 was a lot of money. When the story came out in the paper that Id signed with the Braves, Coach Tomancheck called me in and said, What the heck are you doing? He wanted his guys to play football and get a college education and he was right about that. He told me that there were about 10 other teams that had shown interest in me for baseball, but hed always discouraged them by telling them I was going to play college football.

Kelly had only modest success from 1964-66 in the minors, but he had a breakthrough in 1967 with Kinston. As a 21-year-old, he was leading the Class A Carolina League in hitting.

I got drafted that season, but one of the biggest supporters of the Kinston Eagles was a colonel in the National Guard and I was hitting so well he didnt want me to leave, Kelly said. He worked things out, so I got to finish that season, and then I reported for six months of National Guard duty. Then there were a lot of National Guard weekends after that.

In Spring Training in 1968, Kelly encountered his boyhood hero Mantle when the Braves took on the New York Yankees in an exhibition game. Mantle was a limping shadow of the great player he had once been and had been moved from center field to first base. Kelly, a lefty hitter, whipped a single into right field. made the turn and heard Mantle talking to him.

He told me that Id hit that ball pretty good, Kelly said. Im sure my eyes must have been big as saucers and I answered, Yes, sir, Mr. Mantle. He told me, None of that Mr. Mantle stuff, were playing on the same field. You call me Mick.

Kelly moved up to Triple-A Richmond in 1968 and had a decent season.

Then there was more National Guard duty. When the 1969 season began, Kelly again was a member of the Richmond Braves, but he was working to get back in baseball shape after that National Guard obligation and struggling to find his timing.

I wasnt playing that much, and then I got the word one day to report to the managers office, Kelly said. Mickey Vernon was the manager, and I thought I was going to get the pink slip, thought sure were going to release me.

They didnt. Kelly was informed hed been traded to the Padres, who were desperate for infield help.

I almost passed out, Kelly said.

He was one of three players who went to the Padres. The Braves got a solid veteran outfielder, Tony Gonzalez, in the exchange. Gonzalez helped the Braves in their division. The trade was announced on June 13. Kelly was pinch-hitting for the Padres that same night in a home game against Philadelphia. He was 0-for-1 in his MLB debut.

The Padres made the bus trip to Los Angeles for their next series, and on June 16, Kelly had one of his best days in the major leagues.

It was a doubleheader. Kelly won the first game for the Padres with his first big-league hit a 13th-inning double off Los Angeles reliever Al McBean.

In the second game, Kelly launched his first major league homer. It came off Bill Singer in the fifth inning. That homer gave the Padres a 3-0 lead, but they wound up losing, 7-3. Singer was a very good pitcher, who won 118 MLB games and was a cover boy for the 1970 Street & Smith Yearbook.

After that game, a guy comes to out dugout and tells me Vin Scully wants me to be the guest for his postgame radio show, Kelly said. They told me Id get something and I did. It was a gift certificate for a mens store, $25, something like that. I went there and got a couple of blazers. I needed them. In the big leagues, your wore a coat and tie on the road.

In July, Kelly homered off future Hall of Famer Gaylord Perry in the eighth inning as the Padres tried to stage a late rally, but the bottom line was another tough loss.

San Diego was an expansion team, a revolving door, as Kelly puts it. There were legit power hitters on the roster Nate Colbert, Ollie Brown, Cito Gaston but manager Preston Gomez conducted open auditions to figure out second base, shortstop and third base. The losses piled up. So did the memories.

Were playing St. Louis, and Bob Gibson is pitching a great game against us, as he always did, Kelly said. Were down a run late, we get the leadoff man on base, and Gomez calls me over and tells me that were going to try to bunt the guy over, but if Gibson gets two strikes on him, Im going to pinch-hit.

That didnt sound like a great plan to Kelly. Gibson was the games most intimidating pitcher in 1969. Sure enough, the count got to 0-and-2. Then Kelly was sent to the plate.

Make sure to pull it, Gomez barked.

Kelly tried not to laugh out loud. Gibson threw an inside fastball. Kelly took his mightiest rip and fouled it off. Gibson wasnt thrilled with someone taking a swing like that against him with two strikes, and catcher Tim McCarver knew it, as well.

McCarver warned, Step, lightly, young man, Kelly recalls.

The next pitch was in the direction of Kellys head and sent him sprawling. Kelly wound up striking out, but he had a story for a lifetime.

I got to play against unbelievable players, Kelly said. Roberto Clemente was something to see, full speed all the time, in everything he did. I saw Philadelphias Richie Allen hit a ball (500 feet) over the Philco sign on the upper deck at Connie Mack Stadium. He swung a heavy bat and was incredibly strong.

Shortly after the final game of the 1969 season in San Francisco, Kelly boarded a plane for Charlotte. On that trip, he sat next to Dennis Byrd, the first two-time All-America in the history of N.C .State football.

The first time wed talked since we were Shrine Bowl teammates, Kelly said.

Kelly batted .244 with three homers and 15 RBIs in 222 plate appearances for the Padres in 1969, so they continued their search for a third baseman. Gomez told him to lose weight before Spring Training, to trim down from 180 pounds to 170 or risk a $500 fine.

The Padres still had veteran Ed Speizio on hand and had traded for Bobby Etheridge, who had shown promise with the Giants. But Kelly reported at 168 pounds, much to the surprise of Gomez, and was hitting line drives all over the place.

I really wasnt supposed to even make the team in 1970, but then I had the best Spring Training of my life, Kelly said. I believe I led the team in hitting and won the third base job. I was in the starting lineup on opening day.

The Padres roughed up Atlanta and Phil Niekro in thezg 1970 opener Kelly had a run-scoring double against the knuckleballer but it went downhill pretty quickly.

There was game two weeks later in which Seaver struck out 19 Padres, including the last 10 batters in a row. Kelly was Seavers first strikeout victim, as the second batter in the first inning. He also struck out in the third and the ninth. He popped up in the sixth a moral victory.

On May 8, Kelly whacked his only homer of the 1970 season and drove in four runs to lead an 11-1 romp against the Montreal Expos.

An injury wrecked most of that season, however. He batted .169 in 38 games.

I got hurt diving for a ball, tried to brace myself, but busted my hand up pretty bad, Kelly said. After that, it was tough to grip a bat. And its tough to hit in the majors if you cant grip a bat. I got sent back down to the minors.

He was traded back to the Braves after the 1970 season.

He never made it back to the majors, although he came close to making the Braves opening day roster in 1971.

The Braves had Clete Boyer (a veteran of several championship teams with the Yankees) to play third base, but I had a good spring and actually broke camp with the team, Kelly said. But then they decided they needed another pitcher more than an extra infielder. They made a trade. I was the last cut.

The horsehide adventures continued for many more years in the minors. He roomed with La Russa, who became a Hall of Fame manager, at Richmond in 1972.

In 1973, Kelly played with Bucky Dent in the Chicago White Sox farm system. In 1974, he played with Carter on the Memphis Blues, the Expos Triple-A team.

In 1975, Kelly batted .305 in 32 games for Quebec in his final season as a player. He managed the Lethbridge Expos and Dawson later that summer.

You could see Dawson had a future, Kelly said.

The Expos liked Kelly as a manager and farm director Mel Didier offered him a job at West Palm Beach (Fla.) for the 1976 season, but he was ready to move on from baseball.

I know La Russa made it pretty big, but its a long road to the majors as a manager, Kelly said. The pay wasnt great the most I ever made in a year was $15,000 and you get tired of all the travel and living out of a suitcase.

He took a sales job with National Starch, worked in Charlotte, and then Atlanta. He relocated to Spencer in 1985 after a plant disaster.

Kellys daughters, Stephanie and Erin, graduated from Salisbury High and the University of North Carolina.

I tried my best to talk them into N.C. State, Kelly said with a laugh.

Kelly, who is 74, and his wife, Joy, dont get a lot of love from major league baseball. During the years from 1947-79, you needed four years on an active roster to qualify for a full pension, and Kelly didnt come close to that.

Under the pension and health insurance rules that are in play now, Kelly would qualify for a a great deal more.

Hes one of the players included in a book written by Douglas J. Gladstone and entitled, A Bitter Cup of Coffee, but he doesnt have much bitterness in him.

He doesnt regret that baseball-over-football decision that changed the direction of his life long ago.

I do get a little stipend from baseball, Kelly said. Its not much, but it does pay for my golf at Irish Creek.

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Sports Legends: Van Kelly got the most out of his time in the majors - Salisbury Post - Salisbury Post

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Overweight for most of his life (Even as a kid, Ive always been the heaviest one in a room, he says) the now 42-year-old father of six has a long history of health issues, including a stomach hernia and chronic pain that at times has been debilitating.

He sought medical help about 15 years ago, when he first started feeling some aching in his hands and face. But the doctors then blamed his troubles on his weight and left it at that, and that frustrated him. He wanted to lose weight, but thats easier said than done. And once the pain started, it felt impossible.

So, for almost a decade after that, I just kind of learned to live with it, McMichael says. I just thought I was going to be big the rest of my life, and I just had to deal with it.

I really didnt take care of myself the way I should, the Detroit Lakes man admits.

A lot of men in America could say the same. Men are notoriously bad at seeing their doctors on a regular basis. According to the Washington D.C.-based nonprofit Mens Health Network, women are 100% more likely than men to visit the doctor for annual exams and preventive services.

Men's Health Month is celebrated every June in the United States.

This habitual underdoctoring, when taken into account along with workplace hazards and biological differences from women (men have fewer infection-fighting T-cells, for example), leads men to have higher death rates from disease and shorter life expectancy overall.

Statistics cited on MensHealthNetwork.org show men die at higher rates than women from nine of the top 10 causes of death, such as heart disease and cancer, and are also the victims of over 92% of all workplace deaths. Men are also at higher risk of suicide, as their depression and other mental health disorders are less likely to be diagnosed and treated.

By the age of 100, women outnumber men eight to one.

These sorts of alarming statistics led President Bill Clinton, in 1994, to establish a National Mens Health Week every June, the week before Fathers Day. That week has since expanded into a month-long annual effort to raise awareness about mens health, and share information to help minimize health risks for men.

The Presidential Proclamation states that June is a time for men, to familiarize themselves with the symptoms and warning signs of diseases and illnesses that pose a risk to them, while also committing to leading more active and healthier lifestyles.

Men who do these things often live longer and better lives as a result. Take McMichael as an example.

About five years ago, McMichael reached a crossroads. His pain had gotten so bad that he couldnt even get out of bed some days, and he was using crutches or a cane to walk. His weight was higher than ever, at more than 300 pounds.

His youngest daughter had just been born, and he had other young kids at home, too, but he didnt have the energy to play with them. He felt like he wasnt able to be the father he wanted to be, like he wasnt doing enough for his family. He decided it was time to try and turn his health around.

It was at a point where it was getting kind of old, he says. I knew if I could lose the weight and be healthy, I could be there for my kids more, and for my wife, to help her out with stuff. And just to be healthier for myself, too -- that was one of my main goals.

McMichaels wife, Melanie, a nurse, helped him find the right doctors to work with, and that made a big difference for him. He started to undergo all sorts of tests for his pain, and also began a year-long process of shaping up (both mentally and physically) for weight loss surgery -- a procedure that was risky but, he ultimately decided, worthwhile.

After testing him for lupus and other chronic pain disorders, doctors believe McMichael most likely has multiple sclerosis, a disease of the central nervous system, though a formal diagnosis has yet to be made. He says his doctors decided to hold off on treating his pain until well after his weight loss surgery, since dramatic weight loss can have a dramatic effect on pain levels for years afterward.

McMichael's weight-loss surgery was a success and, today, he is about 120 pounds lighter than he was at his peak. He has more energy again, he says, and feels like a better father and husband because of it.

Im happy I did it, he says. I notice a huge difference. I can keep up with my kids now. I can run around with them, keep up with them, be a dad to them.

Losing the weight also lessened McMichaels chronic pain levels, as his doctors predicted they would. While he still has occasional flare ups, he says the pain overall is much more manageable now than it was before the surgery.

If the pain starts to get worse again, he adds, hell be less stubborn and hard-headed about going back to the doctor to take care of it.

McMichael, who has degrees in graphic design and web development, has been a stay-at-home dad for the past few years. He went back to school last year for community health work, and is a Citizen Father with The FATHER Project.

Most factors that contribute to mens shorter, less healthy lives are preventable. And prevention starts with seeing a healthcare provider on a regular basis. (File Photo)

A higher percentage of men have no health care coverage.

Men make half as many physician visits for prevention.

Men are employed in greater numbers in the most dangerous occupations, such as mining, fire fighting, construction and fishing.

Society discourages healthy behaviors in men and boys.

Research on male-specific diseases is underfunded.

Men may have less healthy lifestyles, including risk-taking at younger ages.

Source: MensHealthNetwork.org

Encourage the men in your life to get their physicals. Most factors that contribute to mens shorter, less healthy lives are preventable. And prevention starts with seeing a healthcare provider on a regular basis. Download a helpful chart of recommended screenings at http://www.healthfinder.gov.

Then, encourage them to get physical. The benefits of physical activity on health outcomes are extensive. Suggest joining the local community center, signing up for personal training sessions, or simply taking regular walks.

Let him know you care. One reason men disregard their own health is that theyre too busy taking care of everyone else. But if they die early, theyll be hurting the very people theyve worked so hard to protect. Remind him that you and your other family members love him and need him to be alive and healthy for as long as possible.

Wear blue. Encourage everyone you know to wear something blue during Mens Health Week, celebrated June 15-21 this year.

Learn more. Mens Health Network has collected more than 300 proclamations recognizing Mens Health Month (and Week), the important part that fathers play as role models for their children, and how much better off kids are when they have an actively involved dad in their life. Visit http://www.MensHealthNetwork.org or http://www.MensHealthMonth.org.

Source: MensHealthNetwork.org

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DL dad's efforts to lose weight, get healthy have made life better - Detroit Lakes Tribune

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IT's said to be the most important meal of the day.

And by picking the right food, you could make breakfast the healthiest too.

In particular, there are several different breakfast meals that you could and should start your day with to maximise your weight lossgoals.

And having awell-balanced dietis vital in blitzing body fat, especially around your stomach.

Here, we talk you through the five best breakfasts to eat in order to achieve your weight loss goals...

While many people believe anything carb-heavy can ruin an otherwise gooddiet, they are a vital part when it comes to starting the day.

In particular, fibre is a powerful appetite suppressant, so starting your day with foods such as a bowl of granola is great way to stay on track with your weight loss journey.

Top nutritionist Susie Burrell says: "Unless you are specifically following a low carb or keto program, adding some wholegrain low GI carbs to your breakfast mix is the best way to help replenish your body after the overnight fast, and ensure your brain and muscles have all the energy they need to be at their best.

"If cereal is your thing look out for low sugar granola options or oats, fresh fruit is a great option to add too."

1

With it being low in both fat and calories, yoghurt is the ideal food to eat for breakfast if your hoping to lose weight.

It can help improve your digestive health, and combat against any potential bloating and excessive gas through the probiotics it contains.

Meghan Markle's nutritionist even emphasised the benefits of yoghurt- admitting that she tells her clients to eat the dairy treat before every meal.

And a recent study undertaken at the University of Tennessee revealed just how good yoghurt is for blitzing belly fat.

The results revealed that participants who ate 18 ounces of yoghurt per day (as well as reducing their overall calorie intake) lost, on average, 81 per cent more belly fat compared to those who opted to diet without eating yoghurt.

It's also a great source for vitamins and minerals too, with zinc, iodine, potassium and vitamin B5 all active within yoghurt.

Having protein at the start of the day is a great way to help stay healthy and remain lean.

Nutritionist Susie says: "Consuming 20-30g of high quality protein via foods such as eggs is the easiest way to set the platform for a day of healthy eating.

"Not only will a high protein breakfast help to regulate blood glucose levels throughout the morning and keep you full for several hours, but protein rich foods actually require more calories to digest than carbohydrate rich foods thus helping to boost metabolic rate."

Studies have shown that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day.

Quick breakfast tips

Source:Diabetes UK

Berries are a bit of a secret weapon when it comes to achieving a slim physique.

Research has found that going for red or blue coloured fruit - such as cherries, blueberries, blackberries and red grapes - can help you lose that unwanted belly fat.

The chemicals which give the fruit their brightly-coloured appearance can also burn stomach fat and help you get the abdominal area youre after.

One quick way you can your daily dose of berries is through the new AroniaX Berry Shot - which is a quick daily shot of berries which helps digestion and improves your gut health.

We don't always need tocut out fatwhen it comes toweight loss.

Susie says: "Goods fats not only offer a range of key nutrients but adding some good fat to a meal helps to ensure that you will be kept fuller for longer after eating.

"Avocado works well with toast and smoothies."

Just make sure you always choose brown over white bread if you're planning on putting avocado on toast.

It may seem a bit contradictory, but one of thebest ways to lose water weight is to actually drink more water.

That's because if you're constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels getting too low.

Water also boosts your metabolism, cleanses your body of waste and acts as an appetite suppressant, experts say.

It's almost important for your liver and kidney health too.

But it is possible to drink too much, which can have the opposite desired effect, so it's key to strike a balance.

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Guidelines suggest about two litres per day, but it can vary from person to person, so simply drink when you're thirsty and stop when you feel well hydrated.

You can usually use your urine colour as an indicator of hydration - if it's light yellow or fairly clear then you're well hydrated.

When it's dark yellow or amber then you need to be drinking more water.

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The 5 best breakfasts to eat to blast belly fat and lose weight - The Sun

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A healthy lifestyle can considerably improve your sleep quality and aid weight loss too

Following a low-calorie diet and exercising every day are not the only things that are required for losing weight. According to nutritionist Rujuta Diwekar, one should focus on developing good habits first. This will eventually lead to good health and weight loss will be an automatic result. However, that path that people usually follow is weight loss first. In fact, quick weight loss may end up giving you poor health and this may eventually make you develop poor lifestyle habits.

In one of recent posts on Instagram, Diwekar talks about the "right way to lose weight". For Diwekar, developing good habits comes first. The same is followed by good health and then weight loss inevitable.

Also read:Try These Expert-Vetted At-Home Workouts For Weight Loss

The list of good habits include eating local, seasonal and traditional foods as part of your diet. The likes of avocado, quinoa and asparagus may help you lose weight in the short term. But they are surely not going to be sustainable in the long run. Foods which are sustainable are the ones that have been a part of your culture, the ones that you have grown up eating.

The list of good habits also include:

Exercise for minimum 150 minutes every weekPhoto Credit: iStock

Also read:Why You Must Eat After Every 2 Hours: No, It Won't Make You Gain Weight!

Once you develop the habit of following these habits, there are considerable changes that you will begin to feel. From pumped up energy levels to a good sleep quality, from a smooth digestion to much lesser incidence of acidity and bloating, you are likely to experience several health benefits.

Diwekar says that developing healthy habits can also reduce PMS or period pain, give you better skin and hair quality, reduce sugar cravings, make you feel like you should exercise, regulate blood sugar levels and help you have a good lipid profile.

Also read:Diabetes Diet: Here's How Legumes Can Help Keep Your Blood Sugar Levels Controlled

Following these habits will lead to a slow but sustainable weight loss. The beneficial aspect is that you won't feel cravings, irritability and mood swings which often come along with famous weight loss diets.

According to Diwekar, the weight loss you achieve with this is also going to be irreversible. You will experience reduction in fat mass, gain in lean body and bone mineral density.

Following these habits will help you lose around 10 to 15% of your body weight in a year.

Stay indoors, stay safe and stay healthy everyone!

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Tips: Nutritionist Explains The Right Way To Lose Weight - NDTV

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Junk food diet: Junk food cravings can make your weight loss journey difficult

Food cravings can be very strong at times. These can be your worst enemy if you are trying to lose weight. Junk food cravings are quite common. You may experience a strong and uncontrollable desire to eat something specific. Most common cravings that many experience are of highly processed junk foods or sugar. If you experience the same and it is making it hard for you to lose weight effectively, then you must practice strategies to control these cravings. In this article, here are some effective ways to beat junk food cravings.

High protein diets are famous for weight loss. Protein can keep you full for longer and make you consume fewer calories. Adding more protein to your diet will leave less space for junk food and help you fight cravings. Consume a protein-rich breakfast that can also help in weight loss.

Protein can keep you full for longer and help beat junk food cravingsPhoto Credit: iStock

Beat craving with something healthy. Whenever you crave for junk food or something sweet, grab a fruit. Eating a fruit will beat cravings as well as provide you several nutrients without disturbing your weight loss process.

Also read:This Is What You Should Eat And Drink After A Junk Food Binge

Eating the same meal each day can also make you crave junk food more often. Make changes in your meal and add a variety of options. An interesting yet healthy meal will help you reduce cravings for junk foods.

Give a twist to your old recipes to make them interestingPhoto Credit: iStock

You are likely to experience fewer cravings when you know what you are going to eat next. Plan your meals and prepare healthy options at home. You can twist several recipes and add interesting flavours to it.

Also read:Parents, Here's How You Can Identify Junk Foods For Your Kids

Many starve to lose weight. When you are hungry, you are more likely to reach out for junk food or sugar. Eat small and frequent meals throughout the day. Choose healthy snacks like oats, popcorn, fruits or veggie stick to beat hunger pangs.

Also read:Junk Food May Cause Your Brain To Shrink, Eat These Healthy Foods Instead

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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