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Think about some of the most popular paneer delicacies you know of - it is quite a task, given there are so many paneer dishes in this country. But no matter where you start from, you are bound to picture kadhai paneer and paneer tikka in the coveted list. And what is special about these delicacies apart from the ingenious use of paneer, it also contains good amount of capsicum. The rich, peppery tone of capsicum blends so well with the creamy hint of paneer, making the two a match made in heaven! There are innumerable ways in which you can use the two in your dishes. Take for instance this stuffed capsicum recipe, which is filled with a spicy paneer mix. It is made with healthy ingredients, and is very well capable of giving your daily spread an instant face-lift.

Did you know that paneer is touted as one of the best sources of protein and calcium? Protein is said to play a very instrumental role in weight loss. By keeping you full for long, it helps prevent the urge to binge. When you eat in controlled portions, you are much likely to lose weight quickly and sustain it too. Calcium, on the other hand, helps strengthen bones and teeth.

(Also Read:11 Best Paneer Recipes | Easy Paneer Recipes | Popular Cottage Cheese Recipes)

These deseeded capsicums stuffed with cottage cheese aregrilled, if you want you can bake them too. It can work as an incredible side dish. It is sure to be a hit even among kids and fussy eaters- since it has all it takes to be a winner. The stuffing made with scrambled paneer, chopped onions, lemon juice, cumin powder, salt, olive oil and red chilli powder is a delectable medley of flavours and health. In f; act, you can also use some left-over stuffing for next day's breakfast or sandwiches.

(Also Read:5 Easy Restaurant-Style Recipes Made With Diabetic-Friendly Ingredients)

These de-seeded capsicums stuffed with cottage cheese is grilled

Make sure you mix everything well in a bowl. Another important thing to remember here is the de-seeding of capsicum, just cut the cap of the capsicum and slowly insert the knife along the axle and scoop out the seeds. Do this before you start making the mixture. Fill these capsicums with the scrummy paneer mix, grill or bake and enjoy the snack. You do not even need any accompaniment, for the snack is so wholesome in itself.

Here is the step-by-step recipe of stuffed paneer capsicum.

Try it at home and let us know how you liked it.

(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.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

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This Stuffed Paneer Capsicum Recipe Is Perfect To Liven Up Your Regular Spread - NDTV Food

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At first glance, the streaming fitness class looks like any other: blue yoga mats against a neutral background, with ambient music and candles to set the mood. Two athleisure-clad instructors, flanked by hand weights, introduce themselves.

The giveaway is the flash of a wooden crucifix.

Surrender all and prepare yourself to go on this journey with us through the stations of the cross with Jesus, one of the instructors says, her hands in prayer position.

Many such classes are available through SoulCore, a fitness platform where stretches correspond to the Apostles Creed, push-ups are completed to the Lords Prayer and challenging positions warrant a Hail Mary. Since 2013, the companys mission, carried out by some 150 instructors in 30 states, has been to further animate Catholic teachings, including Christs suffering.

Coming up into a plank position, picture Jesus being condemned, Deanne Miller, 54 and a founder of SoulCore, instructs her class participants. Think of times in your own life that youve felt condemned.

SoulCore is one of various programs, virtual and otherwise, that intend to bridge the gap between the spiritual and the physical. There are Ramadan boot camps, Christian detox diets, Yom Kippur yoga classes and religious CrossFit gyms.

The faith-meets-fitness industry includes consultants who help churches add movement programs, and organizations like Faithfully Fit, which train and certify religious instructors, as well as a variety of streaming services and subscriptions.

Over the last two months, as the coronavirus has upended group fitness and group prayer, these businesses have seen a wave of new interest from longtime followers and the newly fervent. SoulCore, for example, has seen a 50 percent increase in memberships over the last six weeks.

Now, as the countrys religious institutions (not to mention gyms) await guidance on reopening, some worshipers are still working out, seeking answers and finding calm together, through their screens.

Since Covid-19 was declared a pandemic in mid-March, religion and spirituality have taken on new significance for some adherents. A recent Pew Research Center survey found that nearly one-quarter of American adults say their faith has become stronger in the midst of the pandemic, though many religious institutions have closed their doors, and celebrations and events have been displaced.

The timing of the pandemic has been especially disruptive for Christians, Jews and Muslims, who observe major holidays in the spring. Millions forwent their Passover and Easter plans and, instead, congregated over videoconferencing apps for Seders and Mass.

Now, observers of Ramadan are seeing their traditions affected by the virus. Large dinners typically held to break the fast each night have shrunken to modest meals with immediate family, and the boisterous public gatherings that follow those feasts have been put on hold.

Amina Khan, for her part, has released a daily Ramadan-focused fitness and nutrition program through Amanah Fitness, the Muslim wellness platform that she founded in 2015. The company reported three times as many registrations last month as in April 2019.

Throughout the pandemic, Amanah Fitness has also offered free workout classes, which feature modestly dressed instructors and brief prayers at the start of each workout. Theres no talk of bikini bodies. Many Muslim women dont even own a bikini, said Ms. Khan, 27.

The appeal to identity is important to the platforms users. Even just featuring workouts with women wearing the head scarf is essential to show that, yes, if you look like this, you can still be fit, Ms. Khan said. She said that several mosques and imams requested her workouts to ensure their communities stay active while confined to their homes.

The church is not doing a great job engaging and making our faith relevant to a younger generation, said Cambria Tortorelli, 58, the director of parish life at Holy Family Church in Pasadena, Calif., which hosts the meditation group Body in Prayer. Our society is changing. We need to be able to respond to the expectations and needs of this generation.

Whether that generation is millennials, the oldest of whom are now around 40, or Gen Z, who may be teenagers or early 20-somethings, drawing connections between faith and holistic well-being could help religious institutions appeal to them. Both groups are more likely to speak openly about mental health and treatment than their predecessors, and to seek opportunities that support overall happiness, such as flexible jobs that allow them time to exercise or meditate.

There has never been a time when the Jewish people were not influenced by the ideas of other cultures and civilizations, said Rabbi Lavey Derby, 68, noting that many traditional aspects of religion fail to resonate with the average worshiper. As the director of Jewish life at Peninsula Jewish Community Center in Foster City, Calif., he runs weekly virtual meditation sessions and yoga workshops infused with Jewish spiritual teachings.

The Vatican has taken its own holistic approach to health in recent weeks. In April, Pope Francis appointed the Argentine priest Augusto Zampini Davies to lead a forward-looking coronavirus task force, whose efforts to reduce inequality and improve overall health around the world will incorporate both faith and science, a Vatican spokesperson said. The task force has tapped various research institutions to help with its mission, including the Global Wellness Institute, which will address topics such as physical movement, healthy community design, organizational culture, nutrition and mental health.

For several religious leaders and their affiliates, such initiatives were in place long before the coronavirus pandemic. Dr. Stephanie Walker, 44, founded ChurchFit, an exercise and nutrition program, nearly a decade ago in response to a public health crisis: a population struggling with preventable chronic diseases and poor lifestyle habits. Now, Mt. Zion Baptist Church, the Nashville megachurch led by her husband, conducts free daily workouts, nutrition classes and lectures by medical professionals, all virtually. Its about meeting people where they are, Dr. Walker said, and removing any obstacles or potential excuses.

As motivation, she reminds participants that Jesus himself was fit enough to carry his cross up the hill where he was ultimately crucified. Had he not been healthy, theres no way he could have done it, Dr. Walker said.

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Where Group Prayer Meets Group Fitness - The New York Times

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We believe everyone who wants to make themselves look better, and feel better, should have the opportunity for it, said Karin Stoldt, a registered nurse, former Air Force medic, and treatment coordinator at the spa. Jarrod divides his time between medical device sales and administrative, marketing and finance duties.

The Refinery MedSpa is a licensed health care clinic through AHCA, the Agency for Health Care Administration, and has Michael L. Grainger MD as medical director for oversight. Jarrod Stoldt said the couple decided to seek this accreditation so the MedSpa could offer an extremely wide range of medical aesthetic and wellness treatments using FDA-approved equipment and consumables.

The Refinery Medspa is now offering an individualized 15-week weight loss program with maintenance options that will provide a mentor to help clients reach their goals. The Refinery Medspa will also be partnering with local gyms to enroll these clients into exercise programs that encourage the adoption of healthy lifestyle changes.

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The Refinery Medspa and Wellness - SpaceCoast Living

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By Shoshana Preuss, Melissa Stanton, Jay Walljasper, Mike Watson

When in-person senior programs were canceled in March, the Aging Well Initiative shifted their information services to local newspapers and social media along with launching the COVID-19 community monitoring dashboard a one-stop-shop for accessing the countys current case count and reporting symptoms. People can track how COVID-19 is spreading locally with the latest information by town, age group, and onset date of symptoms. This innovation has been replicated across the nation.

When the town of Vail heard older residents were feeling out of the loop, they partnered with the Aging Well Initiative to create an informational postcard (pictured below) specifically tailored to older adults needs and questions. It describes food access programs such as help with grocery shoppingand provides contact information for resources in the region.

The Aging Well Initiative also created a Transition Trail Mapto help everyone understand the countys gradual approach to reopening during three phases of restrictions.

To address food insecurity, the number of meals available for older residents has doubled. Hot meals served twice a week at the senior center are now available for pick-up or home delivery along with two weekly frozen entrees prepared by a local caterer. In addition, they partnered with school districts to extend the grab-and-go lunch programs for students families to anyone in the county age 60 or older.

Other services have also been modified. A senior transportation bus continues to run on a limited basis to using social distancing measures. The popular exercise classes, which drew as many as 50 participants at a time, now happen via Google Hangouts.

We received a flood of offers from community members interested in helping older adults during this time, Richtman says. They deliver groceries, pick up medications, bring mail back from the post office, and do other errands. Local publications have gladly circulated important information for older residents, and the on-line exercise classes have been well-attended.

Afull-lengthinterviewisavailable on AARP.org/Livable atthis link.

Eagle CountyAlpine Area Agency on AgingLocal municipalities, small business owners, community volunteers and senior programs from neighboring counties

Reporting, writing and editing by AARP (Shoshana Preuss, Melissa Stanton, Jay Walljasper, Mike Watson)

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Rocky Mountain Towns Keep Residents Informed, Nourished and Engaged - CitiesSpeak

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A sweet Riesling is best paired with a smoked sausage or spicy Thai curry, but Caitie Aiton prefers to keep hers bottled and served with a set of bicep curls.

"It's a different kind of workout," the 27-year-old receptionist, who lives in northern California, told Business Insider. "I wouldn't say you can't get the results you want at home, you just have to work a little bit harder."

Before the coronavirus pandemic spread through the U.S., Aiton had her workout down to a science. She'd hit her local gym, Fit Republic, three days a week to lift weights and run on the treadmill. Two days a week, she'd tune into at-home HIIT (high-intensity interval training) workouts streamed on a popular YouTube channel called Blogilates. But as self-isolation measures remain in place in many states, Aiton and her fellow fitness enthusiasts across the country have been forced to make working out at home work even if it means using wine bottles as weight substitutes.

Enter: fitness influencers.

As individuals around the world seek gym alternatives and stress relief, they've turned to YouTube channels, online workout programs, and Instagram videos to stay fit. Established fitness influencers like Cassey Ho and emerging fitness stars like Taylor Dilk alike have picked up the part of the day that people would ordinarily be spending in the gym.

Business Insider spoke to six fitness influencers around the world to see how the shift in demand has been affecting them. Whether the core of their business is focused on YouTube, Instagram, or paid memberships, they all described a boom in demand.

Some of the best-known fitness influencers today got their start on YouTube nearly a decade ago.

For Aiton, the transition to YouTube workouts has been a smooth one thanks to Cassey Ho, the fitness instructor behind Blogilates. Aiton has temporarily bid farewell to Fit Republic and suspended the $123 she'd previously doled out to the gym every year. Now, she tunes into Ho's videos five times a week. The HIIT workouts, Aiton said, "work everything and make you work up a sweat like crazy."

The channel's free Pilates and bootcamp sculpting videos have garnered it a cult following of 5 million users. Aiton's not a newcomer she's been a part-time Blogilates user for seven years, but Ho's summer slim down series and HIIT workouts have become the full-time antidote to her gym withdrawals.

And Aiton isn't the only who has been using Blogilates as a much-needed outlet during quarantine. Ho told Business Insider she's seen "a huge surge" of activity across all of Blogilates' social media platforms, particularly on YouTube.

Before Ho, a certified group fitness instructor and Pilates mat and Reformer teacher, became a worldwide fitness favorite, she was a hit with her students in the Bay Area, where she designed and taught POP Pilates classes that fused classical Pilates moves with pop music. When she moved across the country to Boston in 2009, she uploaded a farewell workout video to YouTube for her class.

Cassey Ho of Blogilates takes viewers through a stretch class. YouTube/Blogilates

Fast forward ten years and that single workout video has become Blogilates, a channel that now boasts 714 videos that run about five to 30 minutes in length. She and her bright aesthetic star in all of them. Whether she's leading a waist whittler routine or a total body stretch, Ho is often clad in cotton-candy pastels with a matching Pilates mat.

On March 11, the day the World Health Organization declared the novel coronavirus a pandemic, daily video views on Blogilates' YouTube channel hovered around 250,000, according to analytics viewed by Business Insider. Over the following six weeks, daily video views doubled. They now steadily stand in the 500,000 to 750,000 daily video view range.

A screenshot of Blogilates' internal YouTube analytics over the past 90 days, which Business Insider reviewed, also shows a steady jump in the rate at which the channel has been acquiring subscribers during the pandemic. From late January to early March, daily subscribers never exceeded 3,000 per day. From late March to the end of April, they never dropped below 3,000 new subscribers a day. At its peak, the channel acquired 8,000 subscribers in a single day.

Kelli and Daniel Segars of Fitness Blender. Courtesy of Fitness Blender

Like Ho, Kelli and Daniel Segars founded Fitness Blender, their 6-million-plus subscriber YouTube channel, more than a decade ago. The married couple launched the channel as a side project for extra income in 2008 during the Great Recession. It has since turned into an 886-video platform featuring workouts that range from five to 90 minutes typically around 30 minutes in which one Segar or the other leads viewers through a variety of exercises.

And, also like Ho, they've seen an upswing in activity on the platform during the pandemic. On March 11, they received nearly 1,200 new YouTube subscribers, according to analytics the couple provided to Business Insider. Less than a week later, on March 16, the daily number of new subscribers jumped up to 2,400.

In the week after the coronavirus was declared a pandemic, their daily video views more than doubled from 287,163 to 613,482. And the views didn't just hit a new high they maintained that high. Throughout April, daily video views have fluctuated around the 750,000 to 950,000 view range.

While one-off videos are surging in popularity, their more regimented counterparts multi-week workout programs and training guides are also seeing a spike.

Consider Adriene Mishler, whose Yoga with Adriene channel has become one of the runaway stars of home workouts during the pandemic thanks to her friendly demeanor and slow-paced style. The decade-old YouTube channel, which lays claim to the single most-Googled workout of 2015, has seen engagement soar during the pandemic.

The channel currently boasts over 7 million subscribers. Pre-pandemic, it typically acquired new subscribers at an average rate of 3,000 subscribers a day, her cofounder and business partner Chris Sharpe told Business Insider. Today, it's seeing an average of 20,000 new subscribers a day.

In the first months of 2020, the channel was typically drawing around 500,000 daily viewers, according to YouTube analytics Business Insider reviewed. In mid-March, viewership climbed up to 1 million daily viewers. Throughout April, the channel drew a relatively steady and whopping 1.5 million daily viewers.

Yoga with Adriene saw over 1 million daily users on YouTube. Yoga with Adriene/YouTube

Even so, Sharpe and Mishler don't factor YouTube which they can't control and where revenue comes mainly from ads into their business plan or financial forecast. Instead, Sharpe said, the core of their business is the $9.99-a-month membership program, Find What Feels Good. Along with premium courses and exclusive weekly content, it features their entire yoga library and none of YouTube's ads.

Longer-term workout programs are also available on personal training apps.

One of the most well-known personal training apps is the SWEAT App, which costs $19.99 a month or $119.94 a year. The app has 150 weeks' worth of content across a variety of workout styles, including interval training, yoga, cardio, and powerlifting.

The programs are geared towards women and curated by five trainers, the most famous of which is Kayla Itsines, who founded the app with Pearce. They have attracted an online fitness community exceeding 50 million, according to its website.

Tobi Pearce, CEO of the platform, told Business Insider that many of the app's followers are hungry for at-home and equipment-free programming. Delivering those programs has the made the transition to home workouts relatively seamless for users.

Prior to the pandemic, Hannah Brewton, a 27-year-old choir teacher, was working her way through Kelsey Wells' beginner PWR program, which alternates cardio and strength workouts with a focus on gym machines. When the pandemic hit, she just switched to Wells' at-home program. The biggest difference is that nowadays, she's using her piano bench for step-ups and decline push-ups.

A post shared by KELSEY WELLS (@kelseywells)Apr 25, 2020 at 5:51pm PDT

When quarantine began, fitness Instagrammer Emily Ricketts made a personal commitment: She would use the time indoors to challenge herself. Specifically, she told Business Insider, she would nail the art of the handstand and would build her way up to doing more push-ups. She took to her Instagram Stories to share those goals, and, as she tells it, her direct messages were "flooded with home workout requests."

The London-based personal trainer said that before the pandemic, she typically filmed three to four strength workouts a week at the gym and shared them on her Instagram page, which has 190,000 followers.

Her output hasn't changed during the pandemic, but she's shifted to filming at-home workouts that are accessible to everyone. That includes encouraging viewers to "use things like bags of sugar or water bottles in place of weights if they don't have any."

A post shared by EM | Home Workouts (@emrickettz)May 7, 2020 at 11:00am PDT

Taylor Chamberlain Dilk, a fitness influencer who posts workout videos on her Instagram two to three times a week, told Business Insider she's also received feedback from her 779,000 followers requesting at-home workouts. Prior to quarantine, she typically posted bodyweight workouts in the gym. She would also occasionally share at-home every minute on the minute (EMOM) workouts, in which one begins a different exercise repetition at the top of every minute.

EMOM workouts are now the focus of her Instagram channel. She thinks people are drawn to them because they can be completed at home in less than 45 minutes.

"They're quick, efficient, and accessible, and can still drastically change metabolisms and bodies without having to go to a gym or spend hours in the weight room," she said.

If the increased activity on Dilk's and Ricketts' Instagrams says anything, it's that people are tuning into videos as alternatives to cardio machines and the weight room.

Both Kelli of Fitness Blender and Pearce of the SWEAT app have noticed similar trends. Kelli said that on YouTube, the biggest viewership jump has been on no-equipment workout videos, specifically for strength training and HIIT. Pearce said the app has seen a spike in users of Kayla Itsines' Bikini Body Guide program, which consist of 28-minute HIIT workouts, and Kelsey Wells' PWR program, which focuses on resistance training.

A post shared by Taylor Chamberlain Dilk (@taychayy)Apr 16, 2020 at 8:26am PDT

For others, fitness influencers have become a source of anxiety relief and a way to stretch their limbs after working from home all day.

Lauren Friedman, a 28-year-old publicist quarantining in Florida, never used to consider herself a yogi. When the pandemic struck, her only workout equipment consisted of an exercise mat and so, she told Business Insider, she turned to yoga. She first heard of Yoga with Adriene through a friend, and was drawn toward the videos because they target specific parts of the body and can typically be completed in under 30 minutes a win, Friedman says, for her short attention span.

Her workout routine was "pretty sparse" before the pandemic, consisting of a cycling class or two on the weekend and trying to go to the gym during the week even though, as she put it, "I have to admit, that rarely happened."

Nowadays, she's working out more than she used to, but her focus is less on intense cardio and more on rejuvenation.

"Yoga with Adriene is my girl," she said.

All the influencers Business Insider spoke to remained mum on the topic of how their increased views translate to money and refused to provide exact income figures. But as far as keeping businesses afloat during the pandemic goes, they have all found themselves better equipped for the times than both gyms and other influencers have.

Many of them haven't had to make significant changes to their content strategy. The YouTubers have been tapped into home fitness from the beginning and have built up years of content. The Instagrammers are filming similar workouts to their pre-pandemic repertoire, albeit in new locations.

Some of them are removing the cost barriers associated with their workouts or running specials to entice new members. The SWEAT app partnered with the COVID-19 Solidarity Response Fund to offer one month free for new members. Dilk cut prices on her at-home EMOM workout program from $24.99 to $19.99. Kelli and Daniel of Fitness Blender put several of their four-week programs on sale at $4.50, down from $14.99.

A post shared by KAYLA ITSINES (@kayla_itsines)May 11, 2020 at 2:37pm PDT

Several influencers told Business Insider their videos aren't just helping viewers find alternatives to their gym routines. As they see it, their home workout routines also function as a coping mechanism for viewers. In Daniel's words, workout videos "provide a sense of normalcy for people."

"My goal right now is to remind people more than ever that exercise and movement is vital for mental health," Ricketts said.

Science backs them up. Research has found that those who stay active tend to be happier. And more recent research suggests that exercise may protect against acute respiratory distress syndrome, a top cause of death among COVID-19 patients.

However, there are certain benefits of going to the gym that home workout videos, despite the best efforts of the influencers who have been cranking out content, just can't replace.

Brewton, the choir teacher, said that even though the at-home SWEAT app program is changing her muscle definition, it just doesn't motivate her as much as the gym does.

"I really miss the gym," she said. "I get a lot of energy and I push myself more when I'm around other people who are working out, and I miss being able to challenge myself with heavier weights."

For the most part, though, the fitness influencers' efforts to keep people active seem to be working.

"I'm not sure why it took the end of the world to get me into fitness, but I am loving it," Friedman, the Florida publicist, said. "It gives me something to look forward to, which I never thought I'd say about working out."

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Meet the fitness influencers thriving in the era of the home workout - Business Insider - Business Insider

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Oklahoma strength coach Bennie Wylie says the most important trait for a person in his position is adaptability.

If you cant adapt and you cant change with the scenarios that youre faced with, then youre dead in this profession, Wylie said. I think every coach has had to do that at some point, be able to adapt. You cant worry about when this is going be over. Lets just train today. Lets work our butt off today. Do your best today.

Wylie is getting a great chance to flex those muscles during the ongoing COVID-19 pandemic, which for now has college athletic programs shut down with no clear end in sight. Last week, Sooners coach Lincoln Riley called the idea of bringing players back to campuses on June 1 one of the most ridiculous things Ive ever heard.

Summer strength and conditioning programs represent one vital piece of college football programs nationwide. At...

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Jump to section:What to eat | When to eat | Reduce stress | Keep the weight off | Weight loss pills | Takeaways

Many eating plans that promise to help you lose weight are costly and unsustainable, not backed by scientific evidence, and may actually hurt your health more than help it.

Losing weight is not a one-size-fits-all approach. How you go about it will largely depend on your current habits, how much weight you want to lose, and your long-term goals.

However, eating right is paramount. It doesn't matter how much you exercise each day, if you're not making conscious decisions about what you're putting in your body, losing weight will be no picnic.

For this weight-loss guide we've combined advice from nutritionists, psychologists, and the published scientific database for how to eat right to shed pounds and improve overall health.

Chances are you're going to need to change your diet habits if you want to lose weight. Eating healthy isn't just about eating and drinking fewer calories, but also understanding your blood sugar, or blood glucose, levels.

Whenever you eat, whether it's a candy bar or bag of baby carrots, your body breaks it down into glucose and sends it into the blood. This triggers your pancreas to release insulin which helps your cells absorb the glucose.

When glucose enters your cells, it is either used for energy immediately, or stored as fat for later use. The key difference between the candy bar and baby carrot is that you digest the candy bar much faster, which can spike your blood sugar levels.

Research shows that blood sugar spikes will overload your system with glucose and insulin, so that your cells can't possibly use it all for energy. This means there's more residual glucose left over that your cells then store as fat.

Therefore, a regular diet of processed, simple sugars that spike your blood sugar levels can easily lead to weight gain. So it's important for weight management to eat foods that you digest slowly. Here's 5 tips on what to eat to lose weight.

Most importantly, studies and experts agree that to lose weight you should limit or cut sugar and processed carbs out of your diet.

Most processed foods are made up of simple carbs, which you digest quickly. This leaves you full for a shorter period of time and can lead to overeating and weight gain.

It also spikes blood sugar levels, which over time can strain arterial walls and hinder the body's ability to control insulin. This can lead to conditions like type 2 diabetes and heart disease.

Popular diet plans like the ketogenic diet and Atkins diet restrict all types of carbs from the simple carbs in cupcakes to the complex carbs in whole grains.

However, complex carbs are important because you process them slowly, which can leave you feeling full for longer and stave off hunger pains. They're also proven to help protect against coronary heart disease.

Fiber and resistant starch are two types of complex carbs that you should include in your diet. Foods that are a good source of both include peas, lentils, beans, whole grains, and cold pasta.

Vegetables are often considered some of the most weight-loss-friendly foods you can eat. They're low in calories and high in fiber, which means you can eat a lot, feel full, and not spike your blood sugar levels.

Leafy greens, especially, are loaded with essential vitamins and minerals. This can help reduce the risk of nutrient deficiencies, which can be a problem for restrictive diets like the Whole30 diet and the GAPS (Gut and Psychology Syndrome) Diet.

Here's a nutrient breakdown of what the CDC considers to be some of the most nutritious greens you can eat.

Ruobing Su/Insider

Saturated fats are most ubiquitous in processed foods including meats, cheeses, and baked goods. These calorie-dense, low-fiber foods are already something to avoid when trying to lose weight.

But research has found that reducing saturated fats can also lower cholesterol levels and the risk of heart disease and high blood pressure. That's why the USDA recommends no more than 20 grams of saturated fat per day for a 2,000 calorie diet.

Instead, focus on healthy polyunsaturated and monounsaturated fats that you can get from fish, seeds, and nuts.

You may lose weight more quickly by cutting out carbs or fat. But these restrictive diets are not sustainable.

As a result, you'll likely gain back the weight you lost once you reintroduce carby or fatty foods. This can lead to an unhealthy cycle of yo-yo dieting where you're constantly losing weight and gaining it back, which can do long-term damage to your heart and kidneys.

Nutritionists recommend a diet that includes a healthy balance of healthy fats, protein, and carbohydrates. The eating plans that are most recommended by dietitians include the DASH diet and the Mediterranean diet.

A growing body of scientific research suggests that when you eat is as equally important for overall health as what you eat. This method where you only eat during a certain window of time each day is called intermittent fasting.

There's only limited research that indicates intermittent fasting works for weight loss. More evidence, from animal and human studies, points to other benefits from fasting like improvements in diabetes, cardiovascular disease, and neurological disorders.

If you decide to try intermittent fasting, there are many different types to choose from, but two of the most popular are:

Equally important is what you eat on intermittent fasting. Stick to fiber-rich foods and get enough protein in your diet, because it can help you handle hunger pains during the fasting period.

If you use food as a coping mechanism, like for stress, it can be extremely difficult to lose weight and can even lead to weight gain.

Researchers have discovered that stress due to racism, homophobia, and physical or sexual abuse can trigger emotional eating.

Therefore, to stop emotional eating means overcoming the stress that triggers it.

"For example, every day, when you get home from work or school, you have a large glass of water and play a guided meditation to transition from stress to relax," says Jennifer Hollinshead, a registered counselor and clinical director at the counseling center Peak Resilience.

Other ways to reduce stress include:

Related to emotional eating is a more serious condition called binge eating. Binge eating is considered to be an eating disorder that requires specific treatment. Therefore, it's important to determine if you have a binge eating disorder and then take the necessary steps to stop binge eating.

If there's anything harder than losing weight, it's keeping it off long-term. The most sure-fire way to keep the weight off is to choose a sustainable eating plan when you first start losing weight.

It can also help to lose weight gradually. If you lose too much weight, too fast, your body may retaliate by increasing levels of ghrelin, the hormone that signals hunger. In fact, there are many functions at play in your body and brain that makes it especially difficult to keep the weight off.

Experts recommend losing weight at a rate of 0.5% to 1% of your body weight per week (BW/Wk). For a 180-pound person trying to lose 40 pounds that would mean it would take 25 to 50 weeks to reach their goal weight of 140 pounds.

Ruobing Su/Insider

Also, avoid fads like reverse dieting, which claims to boost your metabolism so that you don't gain weight as you readjust to adding more calories to your diet. Metabolism is related to weight loss, but you can't easily manipulate it the way some people claim.

The FDA has approved five prescription drugs for long-term, sustained weight loss based on research of the pill's safety and effectiveness. These diet pills work, in that clinical trials indicate that patients lose more weight when taking these pills alongside a calorie-restrict diet and exercise plan compared to a placebo group.

In general, patients lose 5% to 10% of their body weight over the course of 3 months to a year. However, these weight-loss treatments can also come with serious side effects and may interact with other medications, so consult with a doctor before considering this option.

Shayanne Gal/Insider Diet pills aren't for everyone. Doctors often reserve these treatments for people who are considered obese with a BMI over 30 and have obesity-related complications like high blood pressure.

Other diet supplements marketed for weight-loss, like keto pills and probiotics, are not FDA approved or regulated and are not proven to work.

The best way to lose weight is an approach that helps you keep it off long-term. Trendy, restrictive diets that require you to cut out certain food groups, like carbohydrates, are unsustainable and, therefore, not recommended by nutritionists.

Instead, focus on eating the right balance of healthy fats, carbs, and proteins. Cut out processed foods. And find an eating routine you can stick with and enjoy.

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How to lose weight and keep it off with the right diet and mindset - Insider - INSIDER

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Deprivation is often the deal breaker of many diets. Weight loss on restrictive plans may occur in the beginning, but humans are wired to return to their comfort zones. In 2000, a diet called Volumetrics emerged as a way to enable weight loss without the additional challenge of feeling like youre giving something up.

Created by Barbara Rolls, the author of several books on the Volumetrics diet, this eating plan is structured around foods that are lower in calories yet high in nutrients like fiber-rich cruciferous vegetables, whole grains and water-based broths. The theory is that this combination of low-energy-dense but high-nutrient-dense foods could make you feel full on fewer calories.

The plan is divided into four groups based on how nutritious the foods are and how many calories they provide and it offers a road map for portions, which is essentially to eat more of groups 1 and 2 and taper off portions and frequency in groups 3 and 4.

Trending stories,celebrity news and all the best of TODAY.

Group 1 includes non-starchy fruits and vegetables, nonfat milk and broth-based soups that are considered free foods. Groups 2 (lean sources of meat, starchy plants like legumes, and starchy fruits and vegetables) and 3 (salad dressing, cheese and pizza) have foods that must be carefully portioned. Lastly, group 4 includes crackers, chips, chocolate candies, cookies, nuts, butter and oil all foods you should minimize. In addition to the food groupings, Rolls recommends about 30 minutes per day of physical activity.

Maya Feller a Brooklyn-based dietitian and author of The Southern Comfort Foods Diabetes Cookbook, says the Volumetrics diet is truly "a no diet diet. A key strength of the eating plan, she points out, is its simplicity. Feller adds that since the Volumetrics diet focuses on types of foods that promote satiety, it may be easier for individuals to follow the diet and remain motivated during the first days, which can be the hardest psychologically.

The Volumetrics diet supports beneficial diet and lifestyle changes and its efficacy is backed by science, so its generally regarded as a sound eating plan, says Feller. In 2014, a small randomized control trial analyzed various methods for weight loss, including the Volumetrics diet approach of consuming low energy dense foods. The study included 132 participants and while all participants lost weight, those following a Volumetrics approach showed superior results in weight loss and were able to maintain it more effectively compared to the other groups. Additional research with a larger sample size of 9551 adults found that individuals following low energy dense eating patterns had significantly lower BMI, smaller waist circumference and were less likely to be obese.

Julia Zumpano, a dietitian with the Cleveland Clinic, says that the diet was designed to provide more sustained long-term weight loss, adding that there is certainly potential for short-term weight loss, especially if you significantly minimize category 3 and category 4 for the short term and adhere to exercise guidelines. Zumpano likes that the diet focuses on vegetables, fruits and foods that provide fiber, fullness and satiety. Like Feller, Zumpano believes the plan is simple to follow, suitable for dietary restrictions and various dietary preferences and backed by research.

There are, however, a few downfalls to the diet. Feller cautions that the meal planning aspect could be challenging and says that for people who don't cook at home, preparing all meals may be a barrier. She points out that eating out is allowed on the diet. But, she says, navigating a restaurant menu may be challenging when eating low energy density foods. She also mentioned that when following any diet from a book, the person misses the individualization and guidance that comes from working with a registered dietitian.

Zumpano further adds that watching portion sizes for category 3 and minimizing intake of category 4 is vague and self-directed, which can lead to consuming higher quantities of these foods than intended by the diet. In fact, a 2020 animal study found that highly palatable foods (as found mostly in category 4) impacted pleasure receptors in the brain that led to overeating and obesity. This could counteract the effectiveness of the plan and force Volumetrics dieters back into their comfort zones. Finally, Zumpano cautions that the diet may not meet the needs of those that would benefit from more structure.

If youve struggled with restrictive diets in the past and are seeking a more phased in approach, then the Volumetrics diet may be a good fit. However, both Feller and Zumpano believe that success with this diet ultimately depends on the individual.

The Volumetrics diet is one of the smarter and safer approaches that you can consider. Working with a dietitian or physician to structure a more personalized approach one that involves a plan for portion control in groups 3 and 4 and meal planning could be the healthy eating solution youve been looking for.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

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What is the Volumetrics diet and should you try it? - TODAY

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Its 9 a.m. and a small breathalyzer-like device called a Lumen which looks sort of like a bulbous silicone vape is about to tell me what I already know. I sleepily inhale through it, hold my breath for 10 seconds, then exhale back through the device and wait for the results to come in on the Lumen app. Yes, it's confirmed: I overdid it on the tacos and wings last night.

Lumen is a new health product that officially launches Tuesday. Through the device and app, Lumen aims to give people more information about how they process food in order to achieve fitness and weight loss goals by "hacking" their metabolism. Each time you breathe into it, the device analyzes your breath, giving you a score on a scale of 1 to 5 to tell you whether your body is running on energy from your fat stores (the ideal "fat burning" 1 or 2 state), the carbohydrates youve consumed (a 4 or 5), or a combination of both (a 3). It follows with a recommended meal plan of approximately how many carb, fat, and protein servings you should be eating, with the ultimate goal of making your metabolism more efficient.

Lumen comes to answer some very basic questions users have ... how my body's functioning, how the things that I did in the past few days affected me, and what should I do today, what should I eat in order to achieve my goals? Michal Mor, one of Lumens co-founders, told Mashable.

The Lumen breathalyzer and app

Michal Mor and her twin sister Merav Mor are both Israeli physiology PhDs and triathletes who co-founded Lumen in 2016. Lumen ran an explosive IndieGoGo campaign in 2018, raising over $2.3 million with nearly 10,000 backers. Since then, the company has raised over $17 million in venture capital, according to Crunchbase, and has received press and praise for the innovation of bringing a test thats usually done in a lab environment to a compact consumer device. It distributed its first orders to backers earlier this year, and begins shipping out orders of the product, which you can buy for $299 on Lumen's website (that includes the device and app), Tuesday.

To actually understand Lumen, you need to know a bit about metabolism science, so bear with us for a sec. Measuring a persons metabolism usually takes place in a lab, and is not typically something people do regularly let alone daily. Surprisingly, the amount of oxygen you breathe in, and CO2 you exhale, can contain a lot of information about how you process food. When you go in for a metabolism assessment, one number you'll get back is your Respiratory Exchange Ratio (RER), which is the amount of CO2 expelled divided by the amount of oxygen inhaled. This ratio reveals what kind of fuel a person is running on; lower ratio means fat, higher means carbs.

Lumens internal studies and a study conducted by San Francisco State University have found that Lumens measurements are comparable to an RER measurement taken by a traditional device. However, the experts Mashable consulted two members of U.C. Davis Health Sports Medicine program aren't entirely convinced of its accuracy, or usefulness. The SFSU study concludes that "Lumen can be seen to be an effective instrument for monitoring relative, individual changes in metabolic responses (within-subject consistency), rather than a substitute for laboratory-grade RER measurements." In other words, the Lumen scale is a relative score that can track change over time, but is not an analog for a measurement you'd take in a lab.

Without knowing how that correlates, its difficult to judge their scientific standard, Dr. Brandee Waite, the Director of Physical Medicine and Rehabilitation at U.C. Davis, said.

Ive been trying out Lumen for the past two weeks and am intrigued, if not totally sold. It has certainly made me more mindful of how the amount of carbs I eat, and the late-night snacks I consume Lumen recommends overnight fasts of around 12 hours might be undermining my weight goals in more physiologically complex ways than just packing in extra calories. For example, a Sunday Chinese food binge could prevent me from going into fat-burn mode for days. However, the daily breathing in the morning, and at additional times depending on other information the app asks for, is a bit of a slog, and Im not sure the information Lumen gives me is something I cant pretty much intuit for myself.

If the device is helping you figure things out, awesome, Judd Van Sickle, the head of the UC Davis Sports Performance and Wellness program, who runs a metabolic measurement lab, told Mashable. If not, it's a lot of breathing.

If the device is helping you figure things out, awesome.

Using my Lumen on day one started with an exciting unboxing. The actual Lumen device is sleek, friendly, and comfortable to hold, and the box greets you with a friendly "Hello, I'm Lumen." My new pal!

First off, I had to download the Lumen app, connect my device, and answer a series of questions about my health goals, physiology, and lifestyle. After a set-up day comes a "calibration day," which is when the actual breathing fun begins. On calibration day, you breathe into the device multiple times at certain intervals after waking up and eating. This is how Lumen gets to know your lung capacity, and what the founders describe as your baseline for how you metabolize carbohydrates, since that differs from person to person.

After that, Lumen is supposed to become a daily part of your routine. For the past two weeks, my morning has gone like this: First thing, I roll out of bed and make coffee (duh). But before I drink that coffee, eat, or do much of anything at all, I bust out my Lumen. The app guides me through a couple Lumen breaths, which involve inhaling steadily into the device, holding my breath for 10 seconds, and exhaling steadily until a soothing circle on the screen disappears. The design of the whole experience is easy to understand and almost meditative in its own right. There are worse ways to start a day than taking some deep breaths.

Once Ive breathed two to three times, Lumen gives me a score out of five. The ideal zone in the morning is a 1 or a 2 because it means my overnight fast successfully switched me into a fat-burning state. It's OK even good to score higher after carb-heavy meals. However, if I score above a 1 or 2 in the morning despite an overnight fast, which naturally depletes the energy from carbs (called glycogen), that seems to mean Im still burning the calories Ive consumed the previous day. The morning after the tacos and wings? I scored a 4. Yikes. On the flip side, on the mornings I woke up with a 1 or a 2, I felt triumphant.

Based on my morning score, and the scores over the past few days, Lumen delivers a daily food plan. This isnt a detailed menu, but rather a guide about whether you should be eating a low-carb, medium-carb, or high-carb diet that day.

We are not trying to recommend a specific food, [like] today eat chicken with rice and some vegetables," Michal Mor said. Thats not sustainable.

Instead, they want to empower users to make their own food choices, guided by the carb, fat, and protein serving parameters the plan suggests that day. The Lumen founders even promised me that on some days, Lumen would actually recommend I eat a high-carb diet. After three days of recommended low-carb diets (to which I thought, duh), I was amazed and, to be honest, THRILLED when Lumen suggested I have a medium-carb day. Lumen mixes in medium- and high-carb days when youve been in a fat-burning state for a while, to make sure your body doesnt get too carb-starved and start squirreling away carbs when it gets them, instead of using them like its supposed to (this is a popular criticism of the keto diet, which attempts to cut out almost all carbs).

My daily plan wasn't always low carb, and that was amazing.

I like that Lumen has education modules, presented sort of like social media stories, that taught me about metabolism, diet, and food. They were comprehensible and as easy to consume as delicious, delicious carbs except they were about topics like how exercise affects your metabolism. While the main time to use Lumen is first thing in the morning, Lumen also encourages users to get their Lumen score before a workout, to help determine if theyre sufficiently fueled up. Then, 30 minutes after a workout, you can take your Lumen score again to see how running, weightlifting, or yoga affected your metabolism. Seeing my score decline after a hard workout was gratifying.

After one month of using Lumen, and in subsequent months, I'll get what the company calls a Flex score. This is the long game of Lumen: to improve a persons metabolic flexibility, which is how capable a persons body is at switching between fuel sources at appropriate times. The daily plans of low-carb days with medium- and high-carb days in between are all in the service of working your metabolisms agility.

Metabolic flexibility is the main player that extends behind everything, Michal Mor said. Behind performance, weight loss, longevity, energy. So, we first want our user to achieve healthy metabolism, a flexible metabolism, and the outcome of that is weight-loss improvement."

While some recent studies and experts endorse the general idea of metabolic flexibility, the "flex score" is a calculation of Lumens own creation based on the weeks of data users submit. There is not a scientific analog of the score.

"I like the idea of metabolic flexibility," Van Sickle said. "What I see is that most people are metabolically inflexible in that they can't use fat appropriately, because of too much glycemic load [carbohydrates] in their meal for their activity levels. So, if we have a tool to help guide us towards better fat utilization, that's good."

I havent received my flex score yet, but I can see how monthly attempts to improve it would be motivating.

And thats how Ive come to see Lumen, mostly: as another tool for motivation. I cant say that Ive stuck to its daily plans in order to truly hack my metabolism, but seeing numerically that my metabolism is working the way its supposed to and working in overdrive when I house too many wings was great feedback for how I treat my body. The Lumen founders agree that this is one of its main benefits.

I think every diet, if youre sticking to it and making sure that you're eating healthy food I mean real food will work, Merav Mor said. The question is, how can you help everyone to stick to it? I think that [Lumens] feedback loop, once you see how the things that you did yesterday, how they help you and for how they affected you, will provide you with the motivation to keep to the healthy diet.

I've come to see Lumen mostly as a tool for motivation.

While the promise of a consumer metabolism device is appealing, experts still have doubts about Lumen's approach and some of the claims Lumen makes about its ability to hack your metabolism. Both Van Sickle and Waite of the UC Davis Physical Medicine department had a few main problems with Lumen.

First, they were not convinced of the devices accuracy overall. And even after reviewing the scientific literature sent by Lumen, the way the scores track with RER was a source of confusion.

Lumens home page says it's been scientifically proven to meet the gold standard of metabolic measurement, Van Sickle said. But when you look on their how it works page, it says Lumen exhibits similar trends to the gold standard. So, that's not the same thing.

There were some bigger picture concerns, too. Waite explained that a persons resting RER does not typically change day to day, so did not see the value in measuring it daily. She suggested that its a measurement you would typically take before and after, say, a month of trying a diet or fitness regime, to see how its affecting you. It's unclear how the fact that Lumen is a relative score not an RER score changes this assessment.

Metabolism measurement or mindfulness device?

Image: rachel kraus / mashable

Additionally, Van Sickle was curious about the premise of the device as a whole: that you base a diet around your metabolic state in the first place, rather than the activities youre going to be doing that day. He also questioned whether the goal of metabolic flexibility is really so well-reflected in a Lumen score. For example, if you eat a high-carb meal, but youre not partaking in physical activity, the fact that your body is running primarily on carbs afterward is not necessarily a good thing for him. I explained to him that the morning after I ate a big, delicious cookie shortly before I went to bed, I got a 3 lumen score in the morning, despite having a low-carb day otherwise.

That's where I get a little confused, Van Sickle said. So, they might say that's a sign of good metabolic flexibility, when I would think of that as not necessarily good flexibility because your body doesn't know what to do with that cookie. I'm not sure what the optimal case is.

Overall, Van Sickle and Waite had too many questions about the scientific claims and assumptions Lumen makes about both its technology, and understanding of metabolism and diet, to be enthusiastic about it. However, both saw its value in helping people be more thoughtful about diet and exercise. (As always, seek advice from a doctor before starting any heath or diet plan.)

It's definitely going to be making you more mindful about what you're doing, Van Sickle said. Some of the underpinnings I'm not quite sold on. But big picture, as a mindfulness device, I don't think its the worst thing you could do.

In the tech wellness landscape of devices that purport to help you by quantifying every aspect of your physiology, that larger assessment is all too common.

Sometimes new technology, whether it really does what it says it does, if it gets people eating right and being more active, the side effect of having a more healthy approach to your lifestyle is a good thing, Waite said.

Whether that good thing is worth a hefty price tag is up to you to decide.

Read more:
Lumen claims to 'hack' your metabolism. I tried it to find out. - Mashable

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Have you noticed grabbing an extra bag of chips at the supermarket? Or eating more frozen dinners than you used to? Or even eating snacks that you havent eaten since you were a little kid?

The COVID-19 pandemic has upended nearly every facet of our daily lives, from how we dress, to how we work, to how we exercise.

Its also changing the way we eat. As a registered dietitian and nutrition researcher, Im fascinated by the types of food people are buying during this strange time.

One recent survey found that 42% of respondents indicated theyre purchasing more packaged food than they typically would and less fresh food.

Sales of frozen pizza have almost doubled. Sales of frozen appetizers and snacks think Bagel Bites are over a third, while ice cream sales have increased 36%.

According to Uber Eats, the most common food delivery order in the United States has been french fries, while the most popular beverage has been soda.

To me, these foods have one thing in common: Theyre the stuff we ate as kids.

Why might grown adults be reaching back into the pantry of their pasts? What is it about a pandemic that makes us feel like were teenagers at a sleepover?

The reasons are deeply rooted.

At its core, the purpose of food is to nourish. Of course food provides us with the necessary energy and balance of vitamins and minerals to power and fuel the body. But anyone whos reached for a pint of Ben and Jerrys after a particularly stressful day will know that nourishment is about more than nutrition.

During periods of stress, people tend to eat more and show a greater preference for higher calorie foods. The sweeter and saltier the better. Regardless of hunger, a tasty snack can feel comforting. Theres evidence to suggest that highly palatable foods, especially those high in fat and sugar, may elicit a response in the brain that is similar to the response from opioids.

Yes, a delicious slice of rich chocolate cake can be just as good as drugs.

We tend to call many of these foods comfort foods, but the definition of comfort food is a bit slippery. Food is deeply personal. The foods that comfort people depend on their cultural background, taste preference, and personal experience. We know, however, that food can induce feelings of nostalgia that transport us back to simpler times.

So perhaps its no surprise that, during a period of uncertainty that has many of us desperate for some relief and comfort, the foods of our childhood can act as a salve. For some of us, that bowl of Lucky Charms isnt just a sweet treat; its a reminder of days gone by, a time of safety and stability.

Theres nothing inherently wrong in finding temporary relief from chaos and uncertainty through food. But its probably best to view these changes in eating behavior as a temporary habit during a weird time. After all, a diet rich in macaroni and cheese and chicken nuggets doesnt exactly set our bodies up for long-term success.

As peoples lives start to regain some sense of normalcy, diet can actually be a major part of the equation. Returning to a more health-conscious diet could be part of reestablishing your previous routines. And if youve never been able to find the time to prioritize healthy eating, now could actually be a good opportunity to start laying the groundwork for habits that become the new normal.

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Coronavirus diets: What's behind the urge to eat like little kids? - The Conversation US

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