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Ive simply got to lose weight, I dont like what Im seeing on the scales, Starting tomorrow, my weight loss diet begins. These are phrases weve probably all muttered at some point. But theres a good chance were a little oblivious to the fact that its not weight we want to lose, but fat.

Its logical to assume the two come hand in hand, and in a sense they do, but theres a crucial difference that fitness coach James Kew has addressed in his latest Instagram post. Its certainly opened up the eyes of this writer.

James says a typical diet you put yourself through to help aid weight loss is all well and good, but a lot of the weight you lose will be muscle, and the end result will be that you look skinny fat.

What does a typical weight loss program look like? James Instagram post says that if we only have a low intake of protein, engage solely in cardio training (running, cycling, rowing) and dont include any weight training and put ourselves through the aforementioned crash diet, then its realistic to lose weight.

But as he points out, youll end up dropping muscle mass at the same time, not ideal if its shredded abs youre after.

To lose FAT, rather than weight, the key is to focus on muscle growth/retention whilst using a moderate calorie deficit.

But what can you do to help lose fat, rather than weight? Weight training and sufficient protein are key, according to James. However, in conjunction with having a high intake of protein, you also need to put your body through a calorie deficit, whereby you consume fewer calories than the amount your burn through physical activity.

A calorie deficit is different from a crash diet, as you need to calculate the optimum number of calories you need to consume, relative to the number of calories you burn on average each through a combination of physical exercise and rest. Most health and fitness professionals will recommend a maximum calorie deficit of 500, but anywhere between 300 500 is seen as an optimum amount to aid with fat loss.

As fitness coach Graeme Tomlinson has previously said, When an individual embarks on fat loss, one must enjoy their energy consumption, be aware of energy intake in relation to their energy output, and consistently ensure that they are in a state of caloric deficit,

To ensure progress, one may have to change and adjust their dietary habits. But instead of completely radicalising the diet, adherence to change may be more likely if one makes subtle changes over time. For example: consuming the same volume of lower calorie foods and drinks that replicate higher the calorie versions in my experience.

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The True Difference Between Weight & Fat Loss, Revealed By Fitness Expert - D'Marge

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When it comes to weight/fat loss, you dont necessarily need cardio machines and other fitness tools to accomplish your goal/s. Unlike with resistance training where youll likely benefit more from having a few pieces of equipment.

Now, of course, its definitely nice to have an elliptical, treadmill, or whatever we use for indoor cardio. But thats just not an option for most of us right now. So today, we want to guide you through a 6-week bodyweight-only regime thatll strip the pounds away (if your diet and other lifestyle choices are in check) while getting you stronger and more toned simultaneously.

The goal is to not let the current situation drag us back into old, bad habits, but rather, to create new ones as a result.

These workouts are strictly bodyweight-only. Each week will involve the same exercises and exercise duration to keep the routine simple. The workouts will be done in EMOM (Every Minute On The Minute) fashion to maintain a productive session structure. Youll do 12 reps per exercise and then you can use the remaining time to rest until the next minute/exercise.

Some exercises will have a time requirement because counting reps is not possible.

The workout will consist of seven exercises with variations noted for every level. We recommend doing this routine 3-4 days per week, although, you can obviously adjust according to your schedule and experience level. But all we ask is that you make it a priority to stick to the routine without excuses (if youre able to do so).

As far as how much weight/fat you can lose, well, that depends on how big of an energy deficit you are in overall, spanning the next two months.

But if youre strict with your diet, losing 1-2 pounds per week is very possible. This is also a recommended, safe amount of weight to lose per week, as well for most people.

This workout wont take up much of your time either because the key to weight loss is keeping the intensity up. As a result, your heart rate will remain elevated and youll have to consume more oxygen to keep up. In turn, your body will burn more calories during and even after the workouts.

This is referred to as excess post-exercise oxygen consumption or EPOC. (1)

Following physical activity, the body has to use more oxygen to restore back to homeostasis/basic metabolic function. The higher the intensity during the workout, the more effectively this process can occur.

Now, to maximize this process and do everything right from the beginning, you should take a minimum of five minutes to do some warm-up activity to optimize the mechanisms which optimize EPOC. Do some light jogging, jumping jacks, jump rope, and anything similar.

This gets your blood flowing, increases the heart rate, and conditions your joints in preparation for the workout. Also very important is to have some water or a quality sports drink close by as well to stay hydrated during the session.

Here well provide the workout with the exercises and instructions. Remember, the workouts are to be performed EMOM style. Do 12 reps of each exercise and use whatever time you have left to rest, or do light cardio activity in between. For some exercises, youll have to count a specific time (e.g. 20 seconds instead of 12 reps) as you wont be able to count reps.

Do one set of each exercise and then move onto the next one. Youll only have to do this workout once and done. Keep the intensity up and make sure you give a full effort for each exercise. And again, remember to do at least a 5-minute warm-up.

Burpees are a top choice for calorie-burning exercises that works the upper and lower body in an explosive manner. Now, depending on your current level of training experience, you can do the push-up thats involved in the burpee or you can leave it out. This way, most people can do it.

To do it:

A very common bodyweight cardio exercise, the mountain climber is lower impact than jumping exercises. But, youll definitely burn lots of calories. Its also effective for the core muscles. Now, you probably wont be able to count twelve reps on each side. So instead, count 20 seconds.

To do it:

For those who may have difficulty with this exercise, elevate your upper body a few feet off the floor and try to do the exercise the best you can.

The plyo push-up is an explosive upper body movement that works the chest, shoulder, triceps, and even core muscles. And its more difficult than a basic push-up because your hands leave the ground momentarily. That means youll have to press with more force to accomplish this.

Now, we understand this isnt possible for everyone. It may also not be challenging enough for certain people. Thats ok though, there are a few different variations you can do to address either one. Well explain each one below the workout instructions.

To do it:

To make the exercise easier for those who cant do these, either do it on your knees, on an elevated surface or use a wall depending on your level of strength.

To make the exercise more difficult, elevate your feet onto a platform (e.g. bench, chair, bed, etc). Or, do the basic plyo push-up but jump your feet up as you clap your hands.

Step up jumps are a great lower body builder and endurance exercise. You will need something to step up onto like a bench, chair, or anything similar.

To do it:

To make the exercise more difficult, hold some light weights in your hands. For those who cannot do this exercise, simply step up onto the platform and alternate without the jump. But do it at a relatively quick tempo.

Theres really only one way to do this exercise but its doable for those who have decent upper body strength and balance plus lower body mobility. Do this exercise as fast as you can!

To do it:

You could do this on an elevated platform to make it a little less challenging.

Planks are a great core strengthening and full-body stability exercise. But if we can add some upper body movement well also build overall strength in the top half of the body.

Each time you return to the plank position, thats one rep.

You can do this on your knees if you find this to be too difficult.

Literally anyone can do jumping jacks. Its a great full-body exercise that has been around forever. Do 20 seconds of jumping jacks to finish off this bodyweight cardio workout.

To do it:

Theres nothing fancy to see here!

If you keep the intensity up, you wont be able to do much more unless youre a very experienced athlete. But if your goal is weight/fat loss then were going to assume you could use a little push. Well, weve just given you a very effective fat-burning plan that should help you not only drop lbs but develop new habits too.

Remember, nothing changes with this routine. Youll do it the same for 6 weeks straight several times per week. Consistency is key here.

We also recommend you choose an activity of your choice (and that you really enjoy) and do it for at least 30 minutes per day. Whether thats tennis, basketball, boxing, or anything else, give an effort that you and others around you will be proud of.

Then before you know it, youll be a super fat-burning machine! But youll also reduce stress and become much more functional as a result.

Absolutely! You dont need any equipment to lose weight and reach your weight loss goal. Sure, cardio machines such as ellipticals, treadmills, bikes, etc are nice to have access too. However, they arent necessary.

You just have to make sure you keep up the workout intensity when doing bodyweight exercises to get the best results possible.

Thats not such a simple question to answer. You see, weight loss occurs when youre in an energy/caloric deficit.

In other words, you have to expend more energy than you take in. Everyone has a certain caloric requirement in order to lose weight based on their metabolism. However, you also have to consider your voluntary activities which manipulate this number as well.

Refer to our calorie calculator to determine an ideal caloric intake for your goals.

Gosh, there are truly so many great ones. However, we recommend exercises that involve the entire body.

For example, burpees, and any movement involving jumps are some of the best you can do to burn tons of calories which will help you to your weight loss goals that much faster.

Also remember, the intensity and tempo of which you train will largely contribute to the calories you burn overall. So, you can do any exercise but make sure youre keeping your heart rate up.

There definitely are. You can make an exercise easier by doing any of the following

You certainly can. But the real question is, should you? Its generally accepted that a 1-2lb weight loss per week is realistic and healthy.

This is an ideal range for someone who only needs to lose a few pounds to reach their goal or who is slightly overweight. Someone who is dangerously obese may be able to lose a bit more than 1-2 pounds per week more safely.

We cant tell you how many pounds you should or will lose, but with this information, you can make a smart decision that wont compromise your health.

But 6 weeks is not long and we think most people can lose at least 5-8 pounds (just an average) if everything else is on point (e.g. diet, stress, sleep, other physical activities).

We think this 6-week fat-burning regime is possible for most people to do. Weve even noted variations to make this possible. So, we expect you to follow through and hold yourself accountable if you decide to go ahead with it.

Weight loss and getting in shape isnt easy as is nothing truly worth having. So dig down deep and put in the effort. Just make sure your diet and other important factors are up to par and youll see maximum results.

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Sugar alcohols like maltitol are often used as sugar alternatives in sugar-free sweets.

As such, you may wonder whether theyre suitable for the ketogenic diet.

The high fat, low carb keto diet promotes weight loss by encouraging your body to burn fat instead of carbs as its primary source of fuel. Thus, many people following this diet restrict their intake of sugar to a minimum.

However, even though sugar alcohols typically contain less than half of the calories of regular sugar, theyre still considered carbs.

This article tells you whether maltitol is a good alternative to regular sugar on the keto diet.

Maltitol is a sugar alcohol thats similar to other sugar replacements like xylitol and sorbitol.

Its commonly used as a low calorie sweetener and thickener in candies, ice cream, baked goods, and other processed foods like energy and protein bars.

On food labels, maltitol may also be listed as hydrogenated maltose, hydrogenated glucose syrup, Lesys, Maltisweet, or SweetPearl (1).

Its considered a carb but provides only half of the calories as other carbs. Whereas most carbs have 4 calories per gram, maltitol delivers 22.5 calories per gram (1, 2).

As its around 90% as sweet as regular sugar, it makes a popular sugar substitute (1).

Still, there are more factors to consider before using maltitol on the keto diet.

Maltitol is a sugar alcohol commonly used as a low calorie alternative to table sugar in candies, baked goods, and other foods. Its about 90% as sweet as sugar.

The ketogenic diet was historically used to treat epilepsy but has gained popularity recently as a weight loss method (3).

Some research reviews show that people following this eating pattern may lose up to 5 pounds (2.2 kg) more weight, on average, than those following a low fat diet (4, 5).

In general, keto is very high in fat, very low in carbs, and moderate in protein (6).

Though the exact number of carbs you can eat varies, a keto diet generally restricts your carb intake to 10% or less of your daily calorie intake usually equivalent to 2050 grams of carbs each day (4).

The diet is designed to promote ketosis, a metabolic state in which your body burns fats for energy instead of carbs.

The keto diet aids weight loss by restricting your carb intake and forcing your body to enter ketosis, a metabolic state in which it burns fat for energy.

Although maltitol and other sugar alcohols are carbs, your body absorbs them differently than other carbs.

Most carbs are almost completely digested by the time they reach the end of your small intestine, but other carbs like sugar alcohols and fiber are only partially digested in your small intestine before moving into your colon (1).

In fact, maltitol absorption in the small intestine ranges from 580% (1).

Furthermore, maltitols glycemic index (GI) stands at 35, which is much lower than that of regular table sugar, which has a whopping GI of 65. This index measures how quickly certain foods raise your blood sugar levels (7).

These factors, combined with its low calorie count, make maltitol a suitable sugar alternative for the keto diet.

Some sugar alcohols, such as erythritol and xylitol, are even recommended for keto.

Although maltitol is also a sugar alcohol, its GI is higher than most meaning that it has a greater effect on your blood sugar levels. Therefore, it might not be as good of a sugar substitute on keto as other sugar alcohols.

The table below compares maltitol to other sugar alcohols (1):

Although maltitol might not be the best sweetener for the keto diet, its a better option than many other sweeteners, including honey, maple syrup, coconut sugar, agave nectar, fruit juices, and regular white or brown sugar.

Yet, since maltitol is often used in baked goods and desserts, many of the foods that its found in may be high in carbs.

Therefore, you may wish to add it to your dishes on its own rather than seek out packaged goods that have maltitol added. If they contain other carbs, eating too many of these foods could interfere with ketosis.

Maltitol is available in powdered and syrup form.

Many recipes that call for maltitol tell you exactly how much syrup or powder to use. However, if youre simply substituting maltitol in place of regular sugar in a recipe, you can use roughly the same amount of maltitol as you would sugar.

Shop for maltitol online.

Maltitol is safe for the keto diet when used in moderation, though it may not be as ideal as other sugar alcohols. In general, you should be careful with packaged foods that contain maltitol, as these may also harbor other carbs.

Maltitol is a sugar alcohol commonly used to lower the calorie content of gums, candies, and other sweets.

While it doesnt affect blood sugar levels as drastically as plain sugar, it still provides carbs. Plus, many foods that contain maltitol, such as packaged desserts, pack other carbs.

Thus, if you choose to use maltitol on the keto diet, it may be best to add it to foods on your own and only eat it sparingly.

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Can You Use Maltitol on the Keto Diet? - Healthline

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In October 2005, Rafe Spall was starring in the role he thought he was born to play. Only 21 at the time, hed bagged a part in Anna Mackmins reimagining of Francis Beaumonts 1607 comedy The Knight of the Burning Pestle at the Barbican. The play isnt just any old Renaissance play in the Spall household, its a hallowed text.

His father (Timothy Spall, you might have heard of him) had played the same part in a 1981 RSC version that changed his life for ever. It was while playing that role he met his wife, Shane, and the pair loved the play so much they decided to give their first child the name of the character his father played: Rafe. To make it seem even more preordained, it was Rafes grandmothers favourite ever performance by his father. No pressure, then.

I thought, great, I need to confront this head on, says Spall, who is now 37. This is the next thing where my and my fathers world converge.

Things didnt exactly go to plan. It was a massive flop, says Spall, matter-of-factly. There was a big picture of me in the Guardian with a big arrow in my head, next to a one-star review. The headline was A Turkey for Christmas.

He can laugh about it now, but at the time it was torturous. Spall had just about recovered after failing to get into Rada four years earlier, which was the path his father took one that led him to become one of the UKs most respected character actors. Another thing where I thought, this isnt the way that things worked out for my old man, he says. But it put hairs on my chest. You need that. You need massive slaps in the face, especially if youre following in the footsteps of your actor father who is a national treasure. You need it because it makes you realise youre really wanted when things go right.

At the moment things are going right. Secluded in the Cotswolds with his family three children (aged eight, seven and four), his dog Lucy and his wife, the actor Elize du Toit (best known for her role as Izzy in Hollyoaks) before the UKs lockdown hed had an impressive run. Hollywood roles in blockbusters Life of Pi, Jurassic World: Fallen Kingdom and Men In Black: International, dovetailed with a starring role in the BBCs The War of The Worlds and highly praised stage performances in London (Constellations) and on Broadway (Betrayal). Not bad for an actor who was once billed as the go-to man for feckless losers when he first caught peoples attention in The Rotters Club, Pete Versus Life and Edgar Wrights Cornetto trilogy.

Behind the feckless loser tag was a subtext about Spalls weight. He believes theres always been an unhealthy focus on his body image, which started when he got the lead role in the romcom I Give It a Year, alongside Rose Byrne. Casting directors told him to lose weight. Spall started jogging and got his hair cut and as a result interview after interview focused on his reinvention as a new leaner, fitter, more believable leading man. My body fat level had no equation to whether or not I was funny in that film, says Spall. I was in a fucking romantic comedy for Working Title, I wasnt playing Jake LaMotta.

Spall expects to be asked about two things in interviews: his weight loss and his father. When it comes to nepotism theres a pithy response: Accusations of nepotism? he asks, rhetorically. Theyre not accusations theyre facts. I benefited from nepotism. On his weight loss (he shifted five stones before the romcom gig), hes more guarded now. I understand it, but youve got to be very careful with peddling the basic idea that being thin is happy and being fat is unhappy because all my problems are the same, regardless of the size of my waistline, he says.

More importantly, his wife hates it when hes on a strict diet. I dont know who it is for, says Spall, visibly agitated. Its so subjective: the idea of what we find attractive in people. When Im extremely disciplined and not eating anything my wife doesnt find me attractive what she finds attractive is eating together and the sensuality of food.

Theres a pause. Look, he says. Eating nothing but fish and salad for 12 weeks is the opposite of sex.

His current project doesnt require a diet, thankfully. Hes about to star in Apples first British commission, Trying, a comedy about conceiving and adoption created by some of the team behind Catastrophe. So whats life like on the set of a production from one of the worlds biggest corporations? The coffee is slightly better, Spall deadpans. Perhaps more importantly, he says, the influx of Silicon Valley money into the UK TV industry isnt only about bigger budgets, better coffee and more cash for everybody its the all important creative control.

Spall always looked back enviously at cinema in the 1970s, films such as Performance, Klute and Three Days of the Condor, which were all studio movies with serious financial backing. People were like, Why cant we make films like that any more? Why wont studios pay for films like that? That is now in TV. Well look back at this time and it will seem halcyon.

Spalls last two projects have had fatherhood at their centre. The one-man play Death of England, which started life as a Guardian and Royal Court microplay before going on to get a full commission at the National Theatre, followed a Londoners grief and complicated relationship with his own racist father and his best friend, Delroy. Trying is on the other end of the scale, a black-ish comedy about the complications of conceiving in your mid to late 30s.

So what is he like as a father? I make a lot of mistakes, he says. I try to be kind and loving but kids can really test your patience and it can be really difficult not to shout or get angry. But I really try.

He adds: But my kids know that theyre loved. The biggest gift that my parents gave me was confidence. Confidence as a result of warmth, love, appreciation and encouragement.

Spall describes Death of England as the thing he is most proud of in his career. An hour and 40 minutes of acting with a capital A, where he tackled Clint Dyer and Roy Williamss state-of-the-nation play two black playwrights giving voice to an angry, disenfranchised white working class male, Michael. It was a chance to be subversive.

Id be bantering with the audience, giving them biscuits, says Spall, who prepared by watching hours of standup routines. Id get them onside. Then I tell them a story about my best friend Delroy and how I once called his mother a black bitch and you feel the whole temperature of the room change.

Youre doing it for the National Theatre audience, which is a particular demographic, he adds. I would get down into the audience and make eye contact with them and it struck me that a lot of these people would never have interactions with people like this. They never meet people like Michael.

Spall says his childhood going to school in New Cross, where he was one of half a dozen white kids in a class made up predominantly of second-generation West Indian kids and first-generation Nigerian children, might make Death of England the role he was really born to play. It was like some mad possession, he says.

At the same time Death of England was on, Laurence Fox was presenting his own ideas about race in the UK on Question Time. Spall and Fox have known each other for years, and get on, but Spall wasnt impressed by his friends performance. If you feel like youre being attacked then you can get angry, you can spout stuff, he says.

You might think youre being cogent and original but actually its just born out of anger. So thats not pushing the conversation forward, because its angry and reductive and without nuance.

Does he think, as some argued, Fox had been radicalised by right-wing YouTube commentators? We can all go on iamright.com and have our shitty opinions vindicated, he says. Then you start writing tweets about the mainstream media, and before you know it youre banging on about 5G conspiracy theories. Its a really slippery slope. When you pick and choose bits of information that suit your agenda, thats bigotry.

Its not just about Fox, Spall insists. Hes making a general point about the state of public debate and whose opinions are heard and valued. I get dressed up, wear foundation and pretend to be other people, he says. Thats a lovely thing and people enjoy it, but Im not a political commentator, Im not a sage. I mess about and get paid for it.

So should we take all actors on Question Time with a pinch of salt? Put it this way, he says, I think theres an inelegance when people from any walk of life go shouting from the rooftops about something when theyre not equipped to. Its like, Babe, youre wearing base.

Trying starts on Apple TV+ on 1 May.

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Rafe Spall: 'Dieting is the opposite of sex!' - The Guardian

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Last week I received an email from a reader in USA who had read my book, A Guide to Agribusiness in Zambia: Untapped Opportunities. He commented that he found the book so useful and helpful. He was implementing a livelihood project in Rufunsa, and mentioned that it was so difficulty for him to find information, especially to do with agricultural statistics before reading this book. He hinted that after reading the book, he was able to find some helpful statistics in agriculture. He wanted to find out about the classification of a small-scale farmer from a commercial farmer. He was told by government officials that a small-scale farmer is one cultivating between zero to five hectares while in the book, I extended this segment of farmers to those cultivating up to fifty hectares. I will try to explain my rationale and understanding on the classification between small-scale and commercial farmers in my next article.

Mr Aaron from Chingola; you could have missed my second article on the need for treating your seed before planting. Your question related to why one should treat the seed when they can apply foliar pesticides to control the diseases or pests after germination? That was an excellent question and I am so elated that you asked. Allow me to explain this by giving an example in human health. Pneumonia is a very dangerous disease but it can be cured. However, it is deadly and can kill you if you have not been vaccinated. When a child is vaccinated against this disease, she or he might grow without catching the disease. What happens is that when the child is vaccinated, it is protected against that particular disease even when the child comes into contact with pneumonia causing organisms. Even when the child has pneumonia and he is treated, he will get sick and may lose weight after falling sick. With seed, the principle is the same. When seed is not treated with disease preventing products, it will be affected by that particular disease. Even when you spray against the disease later in the growing cycle of the plant, you would have lost over thirty to fifty per cent of the potential yield. The seed treatment products work on two fronts; they form a protective barrier around the plant roots for the contact pesticides and on the other hand, they will protect the plant system for the systemic products. We discussed in the other article that regardless of the land you plant the seed on, all soils have millions of spores that causes different fungal diseases. Some of these spores will only penetrate the plant through openings left by injuries of soil pests such as nematodes, cuts left by wireworms, cutworms and white grubs as they feed below the soil surface. On the other hand, some spores will germinate on the root system and form a web like material called hyphae which explores nutrients and causes disease on the plant. The spores that germinate and enters the plant system works like tapeworms; a child may not have a disease and will be eating but it will not grow healthy because the food it eats is being shared with tapeworms. That is what happens to the plant; it might look to be a health maize crop in your eye but inside itself, it is struggling to grow because it has been affected by Fusarium, rust or Powdery mildew. You will only come to notice this when it is too late and even if you apply foliar applied fungicides, you could have lost substantial amounts of yield on your crop.

Foliar applied fungicides should be a fire fighting strategy and you should not solely rely on it. When buying seed for planting, always demand for seed that has been treated with a fungicide and insecticide; this works like an insurance policy for your crop. It might look to be a bit expensive but ultimately, it pays. You and I know that farming is no longer a way of life but it is serious business which has made many farmers to be rich. If you want to learn a bit more about farming and agribusiness please get yourself a copy of our book specifically written for the Africa farmers in mind and Zambians in particular. The book is; A Guide to Agribusiness in Zambia: untapped opportunities (accessible at the link: https://www.amazon.com/Guide-Agribusiness-Zambia-Untapped-Opportunities/dp/1796019127). Next week, I share my perspective of who a small-scale farmer is as well as who is a commercial farmer? Many times, some people cultivating thirty hectares of maize and yielding three tons per hectare thinks they are commercial farmers; no, not with my definition of commercial farming. On the other hand, some people think a farmer cultivating five hectares of tomatoes or onions are small-scale farmers. Stay safe, stay away from COVID-19 by getting a copy of this book, locking yourself indoors and catch up on agribusiness. When this virus is sorted out, you will have gained more knowledge on agribusiness.

(NB: the picture above is that of certified seed)

This author is an Agribusiness Development Consultant. ftembo2001@gmail.com

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Dave J Hogan/Getty Eminem previously battled an addiction to pills like Methadone, Vicodin, Valium and Ambien suffering a near-death experience from an accidental overdose back in 2007

Eminem has hit another milestone in his sobriety journey.

On Monday, the 47-year-old Lose Yourself rapper (n Marshall Mathers) shared a photo to social media of his Alcoholics Anonymous coin, marking 12 years of sobriety.

Clean dozen, in the books! Eminem wrote alongside a photo of the medallion, stamped with the traditional AA triangle and the words Recovery, Unity and Service.

Im not afraid, he added.

Sobriety chips, while not an official AA device, are often used by AA members to mark sober anniversaries. The mementos help addicts self-resolve in continuing their absence from the subject of their addiction, while also representing the organizations commitment to its users.

This is the third year in a row Eminem has marked his sober anniversary with a photo of his token.

Last year, he also wrote that he was not afraid while noting that he was 11 years sober.

The year before that, in between his headline sets at Coachella, the artist acknowledged the anniversary of his sobriety writing, Celebrated my 10 years yesterday alongside an image in which he held his medallion up to the camera.

Eminem had a near-death experience from an accidental Methadone overdose back in 2007. His addiction to the substance as well as pills like Vicodin, Valium and Ambien escalated to the point where he was taking up to 20 pills a day.

I used to get pills wherever I could, he told The New York Times in 2010. I was just taking anything that anybody was giving to me.

He tried rehab but admitted that the trip was more overwhelming than helpful. I felt like Bugs Bunny in rehab, he recalled. When Bugs Bunny walks into rehab, people are going to turn and look. People at rehab were stealing my hats and pens and notebooks and asking for autographs. I couldnt concentrate on my problem.

Instead, he was able to work with a rehab counselor, who he said he still sees once a week.

Eminem also replaced addiction with exercise, he told Mens Journal in 2015.

When I got out of rehab, I needed to lose weight, but I also needed to figure out a way to function sober, he said. Unless I was blitzed out of my mind, I had trouble sleeping. So I started running. It gave me a natural endorphin high, but it also helped me sleep, so it was perfect.

Its easy to understand how people replace addiction with exercise. One addiction for another but one thats good for them, he added.

Ultimately, Eminem credits his children for his recovery, including biological daughter Hailie Jade, 24, and his two adopted daughters, Alaina Marie (Lainey), 26, and Whitney, 17.

He even rapped to Hailie Jade about his overdose in two tracks on his ninth studio album, Revival, which was released in December 2017.

I love them so much and theyve helped me through so many things, Eminem told the Times in his 2010 interview, adding the hardship helped him grow as a person.

I think Ive calmed down a bit, he said. My overall look on things is a lot more mature than it used to be.

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Eminem Celebrates 12 Years of Sobriety: 'Clean Dozen, in the Books!' - msnNOW

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Scrolling through social media, reading your favorite magazine, or visiting popular websites exposes you to endless information about nutrition and health most of which is incorrect.

Even qualified health professionals, including doctors and dietitians, are to blame for spreading misinformation about nutrition to the public, adding to the confusion.

Here are 20 of the biggest myths related to nutrition, and why these antiquated beliefs need to be put to rest.

Though creating a calorie deficit by burning more energy than you take in is the most important factor when it comes to weight loss, its not the only thing that matters.

Relying solely on calorie intake doesnt account for the large number of variables that may prevent someone from losing weight, even when on a very low calorie diet.

For example, hormonal imbalances, health conditions like hypothyroidism, metabolic adaptations, the use of certain medications, and genetics are just some of the factors that may make weight loss harder for some people, even when theyre on a strict diet (1, 2).

This concept also fails to emphasize the importance of sustainability and diet quality for weight loss. Those following the calories in, calories out method typically concentrate solely on the calorie value of foods, not their nutrient value (3).

This can lead to choosing low calorie, nutrient-poor foods like rice cakes and egg whites over higher calorie, nutrient-dense foods like avocados and whole eggs, which isnt the best for overall health.

The calories in, calories out theory doesnt account for several variables that may prevent someone from losing weight. Many factors, such as genetics, medical conditions, and metabolic adaptations, make weight loss much harder for some.

Though this antiquated and incorrect theory is slowly being put to rest, many people still fear high fat foods and follow low fat diets in the hopes that cutting their fat intake will benefit their overall health.

Dietary fat is essential for optimal health. Plus, low fat diets have been linked to a greater risk of health issues, including metabolic syndrome, and may lead to an increase in insulin resistance and triglyceride levels, which are known risk factors for heart disease (4, 5).

Whats more, diets that are higher in fat have been proven just as effective or even more so than low fat diets when it comes to encouraging weight loss (6, 7).

Of course, extremes in either direction, whether it be a very low fat or very high fat diet, may harm your health, especially when diet quality is poor.

Many high fat foods are extremely nutritious and can help you maintain a healthy weight.

While it was once thought that eating breakfast was one of the most important factors in setting yourself up for a healthy day, research has shown that this might not be the case for most adults (8).

For instance, research indicates that forgoing breakfast may result in reduced calorie intake (9).

Moreover, partaking in intermittent fasting, during which breakfast is either skipped or consumed later in the day, has been linked to a plethora of benefits, including improved blood sugar control and reductions in inflammatory markers (10, 11, 12).

However, intermittent fasting can also be accomplished by consuming a regular breakfast then having your last meal earlier in the evening to maintain a fasting window of 1416 hours.

Keep in mind that this does not apply to growing children and teens or those with increased nutrient needs, such as pregnant women and those with certain health conditions, as skipping meals may lead to negative health effects in these populations (13, 14).

On the other hand, some evidence shows that eating breakfast and consuming more calories earlier in the day rather than at night, coupled with reduced meal frequency, may benefit health by reducing inflammation and body weight (15).

Regardless, if you enjoy breakfast, eat it. If youre not a breakfast person, dont feel the need to add it to your daily routine.

Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it.

Eating small, frequent meals regularly throughout the day is a method used by many people to boost metabolism and weight loss.

However, if you are healthy, the frequency of your meals does not matter as long as you meet your energy needs.

That said, those with certain medical conditions, such as diabetes, coronary artery disease, and irritable bowel syndrome (IBS), as well as those who are pregnant, may benefit from eating more frequent meals.

Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health.

The rising interest in low calorie, low carb, sugar-free foods has led to an increase in products that contain non-nutritive sweeteners (NNS). While its clear that a diet high in added sugar significantly increases disease risk, intake of NNS can also lead to negative health outcomes.

For example, NNS intake may increase your risk of type 2 diabetes by leading to negative shifts in gut bacteria and promoting blood sugar dysregulation. Whats more, regular NNS intake is associated with overall unhealthy lifestyle patterns (16, 17).

Keep in mind that research in this area is ongoing, and future high quality studies are needed to confirm these potential links.

Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.

Although macro coaches may lead you to believe that the ratio of macronutrients in your diet is all that matters when it comes to weight loss and overall health, this narrow-minded take on nutrition is missing the bigger picture.

While tweaking macro ratios can benefit health in many ways, the most important factor in any diet is the quality of the foods you eat.

Though it may be possible to lose weight by eating nothing but highly processed foods and protein shakes, focusing solely on macronutrients discounts how eating certain foods can either increase or decrease metabolic health, disease risk, lifespan, and vitality.

Although tweaking macro ratios can be helpful in some ways, the most important way to promote overall health is to follow a diet rich in whole, unprocessed foods, regardless of the macro ratio.

Often labeled as unhealthy by those in the nutrition world, white potatoes are restricted by many people wanting to lose weight or improve their overall health.

While eating too much of any food including white potatoes can lead to weight gain, these starchy tubers are highly nutritious and can be included as part of a healthy diet.

White potatoes are an excellent source of many nutrients, including potassium, vitamin C, and fiber.

Plus, theyre more filling than other carb sources like rice and pasta and can help you feel more satisfied after meals. Just remember to enjoy potatoes baked or roasted, not fried (18, 19).

White potatoes are a nutritious carb choice just be sure to enjoy them in more healthful ways, such as roasted or baked.

Take a trip to your local grocery store and youll find a variety of products labeled diet, light, low fat, and fat-free. While these products are tempting to those wanting to shed excess body fat, theyre typically an unhealthy choice.

Research has shown that many low fat and diet items contain much more added sugar and salt than their regular-fat counterparts. Its best to forgo these products and instead enjoy small amounts of foods like full fat yogurt, cheese, and nut butters (20, 21).

Low fat and diet foods are typically high in sugar and salt. Unaltered higher fat alternatives are often a healthier choice.

While focusing on consuming a nutrient-dense, well-rounded diet is the most essential component of health, supplements when used correctly and in the right form can be beneficial in many ways.

For many, especially those with health conditions like type 2 diabetes, as well as those who take common medications like statins, proton pump inhibitors, birth control, and antidiabetic medications, taking specific supplements can significantly affect their health (22, 23, 24).

For example, supplementing with magnesium and B vitamins has been shown to benefit those with type 2 diabetes by enhancing blood sugar and reducing heart disease risk factors and diabetes-related complications (25, 26).

Those on restrictive diets, people with genetic mutations like methylenetetrahydrofolate reductase (MTHFR), people over the age of 50, and pregnant or breastfeeding women are other examples of populations that may benefit from taking specific supplements.

Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.

While reducing calorie intake can indeed boost weight loss, cutting calories too low can lead to metabolic adaptations and long-term health consequences.

Though going on a very low calorie diet will likely promote rapid weight loss in the short term, long-term adherence to very low calorie diets leads to a reduction in metabolic rate, increased feelings of hunger, and alterations in fullness hormones (27).

This makes long-term weight maintenance difficult.

This is why studies have shown that low calorie dieters rarely succeed in keeping excess weight off in the long term (27).

Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.

Obesity is associated with many health conditions, including type 2 diabetes, heart disease, depression, certain cancers, and even early death (28, 29).

Still, reducing your disease risk does not mean you have to be skinny. Whats most important is consuming a nutritious diet and maintaining an active lifestyle, as these behaviors often improve your body weight and body fat percentage.

Though obesity increases your risk of disease, you dont have to be skinny to be healthy. Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important.

Many people are told to pop calcium supplements to keep their skeletal system healthy. However, current research has shown that supplementing with calcium may do more harm than good.

For example, some studies have linked calcium supplements to an increased risk of heart disease. Additionally, research shows that they dont reduce the risk of fracture or osteoporosis (30, 31).

If youre concerned about your calcium intake, its best to focus on dietary sources of calcium like full fat yogurt, sardines, beans, and seeds.

Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.

Many people struggle with getting adequate dietary fiber, which is why fiber supplements are so popular. Although fiber supplements can benefit health by improving bowel movements and blood sugar control, they should not replace real food (32).

High fiber whole foods like vegetables, beans, and fruit contain nutrients and plant compounds that work synergistically to promote your health, and they cant be replaced by fiber supplements.

Fiber supplements should not be used as a replacement for nutritious, high fiber foods.

Certain juices and smoothies are highly nutritious. For example, a nutrient-dense smoothie or freshly made juice composed primarily of non-starchy vegetables can be a great way to increase your vitamin, mineral, and antioxidant intake.

Yet, its important to know that most juices and smoothies sold at stores are loaded with sugar and calories. When consumed in excess, they can promote weight gain and other health issues like tooth decay and blood sugar dysregulation (33, 34, 35).

Many store-bought juices and smoothies are packed with added sugar and calories.

Probiotics are amongst the most popular dietary supplements on the market. However, practitioners generally overprescribed them, and research has demonstrated that some people may not benefit from probiotics like others do (36).

Not only are some peoples digestive systems resistant to probiotic colonization, but introducing probiotics through supplements may lead to negative changes in their gut bacteria.

Plus, bacterial overgrowth in the small intestine related to probiotic use can lead to bloating, gas, and other adverse side effects (37).

Additionally, some studies show that probiotic treatment following a course of antibiotics may delay the natural reconstitution of normal gut bacteria (38).

Instead of being prescribed as a one-size-fits-all supplement, probiotics should be more personalized and only be used when a therapeutic benefit is likely.

Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement.

Dont be fooled by the dramatic before and after pictures used by supplement companies and stories of rapid weight loss attained with little to no effort.

Weight loss is not easy. It requires consistency, self-love, hard work, and patience. Plus, genetics and other factors make weight loss much harder for some than others.

If youre struggling to lose weight, youre not alone. The best thing to do is drown out the weight loss noise that youre exposed to every day and find a nourishing and sustainable dietary and activity pattern that works for you.

Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight.

Theres no need to obsess over your calorie intake and track every morsel of food that passes your lips to lose weight.

Although food tracking can be a useful tool when trying to lose excess body fat, its not right for everyone.

Whats more, being overly preoccupied with food by tracking calories has been associated with an increased risk of disordered eating tendencies (39).

Although tracking calories may help some people lose weight, its not necessary for everyone and may lead to disordered eating tendencies.

Cholesterol-rich foods have gotten a bad rap thanks to misconceptions about how dietary cholesterol affects heart health.

While some people are more sensitive to dietary cholesterol than others, overall, nutrient-dense, cholesterol-rich foods can be included in a healthy diet (40).

In fact, including cholesterol-rich, nutritious foods like eggs and full fat yogurt in your diet may boost health by enhancing feelings of fullness and providing important nutrients that other foods lack (41, 42, 43).

High cholesterol foods like eggs and full fat yogurt are highly nutritious. Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet.

Many people assume that eating disorders and disordered eating tendencies only affect women. In reality, adolescent and adult men are also at risk.

Whats more, over 30% of adolescent men in the United States report body dissatisfaction and the use of unhealthy methods to attain their ideal body type (44).

Its important to note that eating disorders present differently in men than women, and theyre more prevalent in adolescent and young adult men who are gay or bisexual, highlighting the need for eating disorder treatments that are better adapted to the male population (44, 45).

Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population.

Just as fat has been blamed for promoting weight gain and heart disease, carbs have been shunned by many people over fears that consuming this macronutrient will cause obesity, diabetes, and other adverse health effects.

In reality, eating a moderate amount of nutritious carbs that are high in fiber, vitamins, and minerals like starchy root vegetables, ancient grains, and legumes will likely benefit your health not harm it.

For example, dietary patterns that contain a balanced mix of high fiber carbs mainly from produce, healthy fats, and proteins, such as the Mediterranean diet, have been associated with a reduced risk of obesity, diabetes, certain cancers, and heart disease (46, 47).

However, carb-rich foods like cakes, cookies, sweetened beverages, and white bread should be restricted, as these foods can increase weight gain and disease risk when eaten in excess. As you can see, food quality is the main predictor of disease risk (48).

Including healthy carb choices in your diet wont make you gain weight. However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain.

The nutrition world is rife with misinformation, leading to public confusion, mistrust of health professionals, and poor dietary choices.

This, coupled with the fact that nutrition science is constantly changing, makes it no wonder that most people have a warped view of what constitutes a healthy diet.

Although these nutrition myths are likely here to stay, educating yourself by separating fact from fiction when it comes to nutrition can help you feel more empowered to develop a nutritious and sustainable dietary pattern that works for your individual needs.

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The Top 20 Biggest Nutrition Myths - Healthline

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If youve already given keto or any other low-carb diets a try, you might be eager to test out the Slow-Carb Diet, which is *somewhat* similar.

The eating plan is included in the book The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss (an entrepreneur, author, and podcast host), which was published in 2010. In the book, Ferriss details his Slow-Carb Diet approach. But the diet has also gained lots of followers who haven't necessarily read about it in The 4-Hour Bodyit's a buzzy diet that makes the rounds.

So what's the Slow-Carb Diet all aboutand can it really help you lose weight in a safe and sustainable way? Let's get into it, with the help of a registered dietitian.

The Slow-Carb Diet involves eating five food main groups (animal protein, vegetables, legumes, fats, and spices) and teaches to eat four meals a day for six days of the week. You also get one cheat day, on which you can eat whatever you want, explains Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City.

Basically, the idea is to follow a very low-carb regimen on the premise that it will increase your bodys ability to break down fat for energy and reduce your overall fat stores, says Zeitlinand in turn, reduce your body weight.

Ferriss also talks about various supplements (like calcium and magnesium) you can take while doing the diet, but they aren't a requirement. Now, a break down of the Slow-Carb Diet eating rules.

The slow-carb diet is based on the following five fundamental rules, which Ferriss also detailed on his blog:

Turns out, there are no foods that are actually dubbed slow-carbohydrate foods. "I believe the name of this concept comes from the approved-food lists and the fact that the carbs that are allowed are all complex carbohydrates, meaning they have fiber in them and therefore take your body longer to break down and process," says Zeitlin. "In other words, they move through your system at a slower rate than the simple, or white, carbs that are off limits on this diet."

For anyone unfamiliar with the concept of simple versus complex carbs: White-flour items or simple carbohydrates move through the body at a faster pace than complex ones like legumes or dark leafy greens, Zeitlin explains. So, simple carbs end up being less filling and satiating, plus they spike your blood sugar, compared to complex ones due to the removed fiber. So, complex carbs = slow carbs. Get it?

Foods allowed on the Slow-Carb Diet include:

FYI: Several food groups are off-limits on this diet, including fruit, dairy (except for cottage cheese), fried foods, white-flour products, and alcohol.

One of the main aspects about this diet is that you must take one day "off" to eat whatever you want. The book calls it a "free day," during which you can eat and drink anything you wish.

"[Ferriss] believes this eases the mental stress that often comes along with dieting and that it may help to boost your metabolic rate, which can sometimes slow down with calorically restrictive diets like this one," says Zeitlin.

One of the principle rules of the diet is that you will eat the same things over and over. A variety of meals is not the goal or purpose.

The following are a few examples of meals you could enjoy that would fit the Slow-Carb Diet bill, provided by Zeitlin:

Slow-Carb breakfasts

Slow-Carb lunches

Slow-Carb dinners

The diet cuts out processed foods, sugary beverages, and other less-nutritious foods, and doing so can certainly yield weight-loss results. Allowing for a day of eating whatever you want may help some people feel less deprived, too. (However, the opposite can also be arguedsee the cons comin' up!)

The reviews about the Slow-Carb Diet online are mixed, but there are certainly lots of positive ones. "Even if you don't actually apply any of the techniques, this book will likely make you think about your overall health in a different way," one reviewer wrote on Amazon. "There is a wealth of information in this book, and it has helped me lose weight, gain strength, and run faster in the last 12 months."

The same reviewer went on to explain: "Like most of Ferriss' work, it could easily be misunderstood. Be clear that it isn't about shortcuts or 'hacks'it's about efficiently getting maximum benefit from the minimum inputbut that 'minimum input' still requires effort and dedication. You'll get out what you're prepared to put in." (That's only *one* person's opinion, of course, but valid points.)

There are very few pros to fad, restrictive diets like this one, according to Zeitlin. You can definitely lose weight, but she warns it may not be sustainable for everyone. As soon as you reintroduce the healthy food groups that have been removed, like whole grains and fruits, you will regain weight and likely gain back more weight than you originally lost, Zeitlin says.

Zeitlin also warns that you may feel guilty about falling off the plan, and you may end up going overboard on the restricted foods if you feel deprived while omitting simple carbs, alcohol, and more six days of the week. Additionally, the concept of a free or cheat day can create a messed-up relationship with food, reinforcing the notion that they are 'good' foods and 'bad' foods, when some of those 'bad' foods are vitamin-rich fruits and whole grains," she adds.

The choice is ultimately yours, and you know your body and personality best. Some people have an easier time losing weight by following structured guidelines and grocery lists, while others (like people with a history of disordered eating) may find that type of heavy guidance and rigidity harmful or even downright dangerous.

Zeitlin personally doesnt recommend trying an overly restrictive diet like the Slow-Carb Diet. "Diets that encourage cutting food groups out completely dont support your health-goals long-term and can leave you yo-yo-ing up and down with your weight," she says.

If you are trying to lose weight, Zeitlin recommends "concentrating on foods you should be adding in versus taking out," she says. This includes adding in more veggies, lean proteins, whole grains instead of white flour, and fruits. "Keep your grains and fruits to two servings each per day and dont forget to add in more water, along with sleep and physical activity," she says.

Link:
What Is The Slow-Carb Diet? A Beginner's Guide, Meal Plan, Reviews - Women's Health

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Ash gourd, also known as Benincasa hispida, winter melon, wax gourd, white pumpkin, and Chinese watermelon, is a fruit native to parts of Southern Asia (1).

It grows on a vine and matures into a round or oblong melon thats approximately the same size and color as a watermelon. Once ripe, the fruits fuzzy exterior morphs into a powdery ash-colored coating that gives this fruit its name.

Ash gourds mild taste is reminiscent of cucumber, and the fruits flesh is a particularly popular addition to Chinese and Indian dishes.

The fruit is touted to offer various health benefits and has been used in traditional Chinese and Ayurvedic medicine for centuries. However, only a few of its purported benefits are currently backed by science (1).

This article reviews the latest research on ash gourd, including its nutrient content and potential health benefits.

Ash gourd comprises 96% water and is very low in calories, fat, protein, and carbs. Yet, it remains rich in fiber and provides small amounts of various nutrients.

One 3.5-ounce (100-gram) portion of raw ash gourd offers (2):

Ash gourd also contains smaller amounts of iron, magnesium, phosphorus, copper, and manganese, as well as various other B vitamins. Still, these amounts typically dont exceed 3% of the nutrients DVs (2).

In addition to vitamin C, ash gourd is a good source of flavonoids and carotenes, two antioxidants believed to help protect your body against cell damage and certain conditions like type 2 diabetes and heart disease (3).

Currently, ash gourds antioxidant content is thought to be the main reason behind most of its purported benefits (4).

Ash gourd is low in calories, fat, carbs, and protein. Yet, its rich in fiber and antioxidants that are believed to promote your health and help protect your body from disease.

Ash gourds low calorie, high fiber, and high water contents may help improve your digestion and promote a healthy body weight.

For instance, research suggests that low calorie, water-dense foods like ash gourd may help people lose weight (5).

Moreover, ash gourd is a good source of soluble fiber. This type of fiber forms a gel-like substance in your gut, which slows your digestion and helps promote feelings of fullness (6, 7, 8).

Ash gourd is also particularly low in carbs, which makes it suitable for people following low carb diets.

Ash gourds low calorie, low carb, high water, and high fiber contents provide a nutrient combination that may promote digestive health and help you maintain a healthy weight.

Ash gourd has been used in traditional Chinese and Ayurvedic medicine to treat various ailments for centuries.

This fruit is often praised for its laxative, diuretic, and aphrodisiac properties. Its also believed to provide health benefits ranging from increased energy levels and a sharper mind to smoother digestion and a lower risk of disease.

However, not all of its purported benefits are currently supported by science. The ones with most scientific backing include:

Although promising, its important to note that all of these studies have used concentrated extracts from the fruits flesh, skin, or vine rather than the fruit itself.

Moreover, many of these studies are small or dated, and the vast majority havent researched these benefits in humans. Therefore, more research is needed before strong conclusions can be drawn.

Extracts made from ash gourds flesh, skin, and vine have been linked to an array of potential health benefits. Still, more studies in humans are needed before strong conclusions can be made.

Ash gourd is a popular part of Asian cuisine.

The fruit is most often cubed, boiled, and eaten on its own or added to soups and stews. It can also be baked, fried, candied, or simply peeled and added to salads, or eaten raw similarly to how youd eat a sliced cucumber.

Ash gourd can likewise be used to make candy, jam, ketchup, cakes, ice cream, or a sweet Indian delicacy known as petha. Its also a popular addition to juices and smoothies (15).

You can find ash gourd in most Asian supermarkets or international farmers markets. Make sure to pick a gourd that feels heavy for its size and is free of bruises or outside indentations.

Ash gourd is best stored in a cool, dry place. The white powder on the gourds surface becomes sticky when wet and should be rinsed off before slicing the gourd open.

Ash gourd is a versatile addition to soups, stews, and salads. It can also be baked, fried, candied, or used to make ketchup, jam, juices, smoothies, and desserts.

Ash gourd is a low calorie fruit thats rich in water, fiber, and other beneficial nutrients. It is commonly used in traditional medicine to prevent or treat various ailments and makes for a versatile addition to many dishes.

Ash gourd is also believed to promote digestion, reduce inflammation, and protect against infection, ulcers, and type 2 diabetes. However, none of these benefits are currently backed by strong science.

That said, theres no harm in giving this exotic fruit a try, even if its simply to add variety to your diet or give your dishes an interesting twist.

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Ash Gourd (Winter Melon): Nutrition, Benefits, and Uses - Healthline

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My name is Krystal White (@krystalgetsfit_), and I am 25 years old. I live in Seattle, Washington, and work as a paraeducator with students with disabilities. I decided to change my lifestyle after not being able to fit into the clothes I likedand I've now lost 70 pounds.

Before I began my weight-loss journey, I had been heavy my entire life. But I never really thought about how important eating healthy and exercising was until about two years ago. I ate portions big enough for three people and wouldn't stop eating, even when I was no longer hungry. When I wanted something sweet, I wouldnt just eat a couple pieces of candyI would eat the whole bag.

But I was also active growing upand I was comfortable in my skin. I played soccer as a kid and fast-pitch softball and basketball in my teen years.

I almost passed out from walking more than I was used to (as well as dealing with the heat). And when we went to get on the Harry Potter ride, they pulled us out of line and walked us over to tester seats to make sure we would fit on the ride. We did fit (barely) but I was mortified. At my heaviest, I weighed 250 pounds.

My official turning point came in September 2018. I go to a lot of festivals and concerts and love picking out outfits for them. I was so excited when a company I loved started selling plus-size clothing. I ordered the most beautiful outfit I have ever seen in their largest size (2XL). But when the outfit arrived in the mail and I tried it on, it wouldnt even fit over my belly. I cried so much and was devastated. I knew it was time to make a change.

We got memberships to Planet Fitness and loved how low-key it was. We didnt feel intimidated to be there.

I also changed my diet. First, I stopped buying the processed foods I usually bought at the grocery store (chips, cookies, soda). I started really looking at labels and buying low-sugar, low-fat foods.

I used the MyFitnessPal app to start tracking my calories and everything I ate. I never realized I was eating about three times the amount of calories I should have had in one day. I stayed away from treats in the break room at work and I found healthy alternatives to foods I loved to eat. MyFitnessPal really worked for me and kept me accountable. I didnt even follow a set diet plan; I just tracked calories and watched my portion sizes.

In the beginning, cardio made me feel like I really got a good workout and got my heart rate up. I now try to exercise at least four days a week. I always start with cardio on the elliptical or the StairMaster, and I get really into it with my workout playlist I made on Spotify. Im the person who's dancing at the gym!

After I do at least 30 minutes of cardio, I go to the machines or find a mat and do some Pinterest workouts for another 30 minutes. And I always make it a goal to get over 10,000 steps daily. If I dont reach my step goal at work, I make sure to go to the gym after work to get them in.

I want other women to know that all it takes is a spark of inspiration and a lot of determination to get the ball rolling on becoming a healthier version of yourself. I want people to know that its going to be hard, and those first couple of workouts are really going to suck. But I promise I never leave the gym and think, I wish I hadn't done that workout. I am always proud of myself and feel an adrenaline rush from my heart rate being elevated and the work I just accomplished.

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'Using This Calorie Counter App And Walking 10,000 Steps A Day Helped Me Lose 70 Pounds' - Women's Health

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