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I love New Years resolutions.

I first started making resolutions in my mid twenties, just after my grandfather passed away. Home life in my teen years had been challenging, marked by divorce, a tumultuous coming out, a high-pressure education, and an uncertain future. In the midst of all that, my grandfather emerged as a steady, loving force who was always in my corner. I wouldve done anything for him, and he would have done the same for me.

When he passed, it happened quickly. There were only a handful of months between his lymphoma diagnosis and his death. I still remember the wave of grief that crashed over me, and the thought that came to me, sudden and certain as a thunderclap: I wont have to miss him if I become him.

That year, I made my first in over a decade of resolutions designed to reflect my grandfathers values and step into a fuller version of myself. At 26, I aimed to be both direct and compassionate in my communication with friends and colleaguesas my grandfather so often wasand saw my relationships transform as a result. At 29, I committed myself to lead with humility, sharing openly my failures and lessons learned with those around me, a small antidote to the pressure to be perfect that my grandfather so happily shrugged off. At 31, my attention shifted to nutrition, and I launched an experiment to see how many days I could get 100 percent of my vitamins, minerals, and fiber from the foods I ate alone, without supplements.

At 36, I remain dedicated to these periods of reflection and resetting. And with each resolution, I find myself growing stronger: a stronger sense of self, a stronger character, stronger relationships, stronger values, and a stronger connection to the person I love so dearly and miss so much. Resolutions offer me a rare prompt to reflect, to set the course for the year ahead, and to more closely marry the person I want to be with the person I am today.

But as much as I love resolutions, resolution season is something Ive come to dread. As a fat person, Ive become painfully accustomed to hearing family, friends, coworkers, and neighbors talk at length about everything theyre doing to avoid looking like me. Its surreal to live in a world in which my body is so readily described as a bogeyman, a terrifying future to which the thin people around me are desperate to avoid. And its almost dissociatively strange to hear their plans to finally lose those last 20 pounds and be expected to validate them, tacitly agreeing to the premise that bodies like mine are a fate to dodge.

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Letter of Recommendation: Make New Years Resolutions That Have Nothing to Do With Weight Loss - Self

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(Family Features) Losing weight is a highly personal journey as a wide range of factors can affect a persons ability to do so. Theres no one approach to weight loss; rather, the best approach is the one that fits your life and body best.

Get motivated to reach your weight loss goals with these expert tips.

Set realistic goals. Most experts agree you shouldnt lose more than 1-2 pounds per week. More rapid loss may shock your system, and chances are youre depriving your body of important nutrients. More aggressive loss is also less likely to be permanent or sustainable; long-term results generally come with steady loss over a period of time.

Eat well. Regardless of what eating plan you choose, recognize the importance of nutrition in your weight loss program. Weight loss occurs when you burn more calories than you consume, so build your menu around nutrient-rich foods that fill you up. Strive for a well-balanced diet that encompasses all the food groups and, if necessary, discuss your goals with a doctor or nutritionist who can help you identify the best foods to enjoy and those to avoid.

Consider a supplement. If managing cravings or your appetite hinders your weight loss, a supplement may be a good solution. For example, RiduZoneis a patented supplement that gives your body more of a substance it already creates called Oleoylethanolamide (OEA). In essence, OEA tells your brain you are full and its time to stop eating. Developed and endorsed by Dr. Jay Yepuri, a board-certified gastroenterologist, the supplement is a non-stimulant that may help you feel full faster to reduce caloric intake and boost metabolism to burn stored fat.

Get active. Creating a calorie deficit is necessary to lose weight, and increasing your physical activity helps ensure youre burning calories. However, getting active isnt just about playing the numbers game. Physical activity also promotes overall wellness with numerous physical and mental health benefits, including improving circulation and stimulating feel-good endorphins.

Stay committed. Its easy to fall off your weight loss plan when unexpected circumstances arise. Give yourself a little grace and permission for occasional misses so you stay motivated to get back to your program. That may mean waiting for a cold to pass and doing less strenuous workouts at home or making extra healthy choices at mealtime in advance of an indulgent event. To help make keeping your commitments easier, consider an option like RiduZone to boost your bodys natural appetite-curbing power.

What is OEA?

Oleoylethanolamide (OEA) is a metabolite of oleic acid, a naturally produced substance that interacts with appetite-controlling receptors in the small intestine to signal the brain you are full. It also helps boost metabolism. However, as a result of food choices and excess body fat, naturally produced OEA may require supplementation to achieve the desired effect on appetite or body fat.

Created to mimic this naturally occurring metabolite, RiduZone is the only weight management supplement that contains OEA as an ingredient. Its production has been reviewed and is accepted as safe by the Food and Drug Administration.

Less fatA clinical study published in the Journal of Lipid Research shows higher blood levels of OEA, which is derived from oleic acid-rich olive oil, correlate to lower amounts of body fat. This means weight loss results may be more visible.

Fewer caloriesA prominent research study published in the journal Food & Function shows higher circulating levels of OEA can result in a significant reduction in calorie intake. Over time, OEA users become satisfied with smaller, healthier-sized portions.

Find more information to help jump-start your weight management program at RiduZone.com .

Photos courtesy of Getty Images

SOURCE:NutriForward

The Southern Maryland Chronicle is a local, small business entrusted to provide factual, unbiased reporting to the Southern Maryland Community.While we look to local businesses for advertising, we hope to keep that cost as low as possible in order to attract even the smallest of local businesses and help them get out to the public. We must also be able to pay employees(part-time and full-time), along with equipment, and website related things. We never want to make the Chronicle a pay-wall style news site.

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Thank you for all of your support and I hope to continue bringing Southern Maryland the best news possible for a very long time. David M. Higgins II

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MANY women reach for a big tub of ice cream after a break-up, but these three ladies had something else in mind.

Charlotte, Alexa and Suzie talk about how their relationship breakdowns motivated them to transform their bodies.

Alexa Whitten, 48, is a publisher and book coach. She lives in Portsmouth with her son Oliver, 14.

6

Slumped on the sofa, I opened my mouth and poured a tube of Pringles into it, washing them down with a glass of wine. Weighing almost 22st at 6ft 1in, and a size 22, I was uncomfortable and unhappy and not just with my body.

I knew my eight-year relationship was coming to an end. Paul, 52, lived in Manchester and I was in Portsmouth, both tied to those locations because of our children from previous relationships. The distance had taken its toll, and increasingly I felt I was the one making the effort, while also battling with body insecurities, which put a strain on our relationship.

Paul constantly reassured me about my size, but hed get frustrated when Id moan about my body then do nothing about it. And the bigger I got, the more our sex life suffered. My size was a physical barrier, and because I didnt feel self-confident it was an emotional one, too.

I was a size 14 and 16st when I met Paul on an online forum for James Bond fans in 2010. I felt fantastic at that size, but the pounds crept on, thanks to going out for fancy meals and cosy nights in together with a bottle of wine. But then I began to binge because I was bored and missed him when we were apart, or if wed had an argument.

You can follow Alexa on Instagram here.

Living so far away from each other was hard and wed bicker about silly things. During the day I ate normally, but with crisps and a bottle of wine. Id easily put away 2,000 calories in just an evening. After a particularly disastrous weekend with Paul in March 2018, when Id walked out after an argument, I realised things were so bad I had to make a decision about our relationship.

I carried on comfort eating and hit rock bottom a month later in April 2018, when on holiday in Wales with my son Oliver I wasnt allowed on a zipwire at an outdoor adventure centre because of my weight. I was mortified. I knew then Id have to make some changes in my life or Id never be happy.

So I texted Paul and broke up with him. I told him I felt he was being indifferent and wouldnt share responsibility for the fact our relationship was breaking down. I was heartbroken, but knew Id done the right thing.A fter the split, I missed Paul but threw myself into a healthy lifestyle so I had a new focus and something to feel positive about.

I started lifting weights three times a week, as well as swimming and running, building up from 1k to 10k. I used an app to calculate my daily calorie allowance for my height and weight, which was 1,600. Id have fruit for breakfast, lunch was chicken salad with pitta and dinner soup or pasta.

6

I stopped drinking during the week and swapped my weekend bottle of wine for a glass with a few crisps. I had more energy and loved seeing the scales go down, as well as buying new clothes. If I ever had a wobble, Id think of Paul and showing him what hed lost.

Since May 2018, Ive lost 7st. Im now size 10-12 and 14st. Im happy at this weight and am working on getting abs like Davina McCall! My plan for 2020 is to do a triathalon, something I never thought Id be able to do.

In April this year, I returned to that zipwire, and flying through the air was a symbolic moment. I dabbled in online dating, but a year after we split Paul and I reunited after I texted to say I missed him. When I sent him a photo of myself, he was gobsmacked. Were back together but still long-distance, though we FaceTime and make equal effort to see one another.

We plan to find a way to live together in the future. Im a different woman now without the body demons that put a barrier between us. And Pauls changed living without me made him realise Im who he wants. The spark we had is back. Were happier than ever. When were together we go to the gym and Ive encouraged him to take up running. Its a new chapter for both of us.

Suzie Jafar, 34, is a team manager for a global IT company. She lives in Hertfordshire with her five-year-old daughter.

6

Gasping for breath, I wiped the sweat off my face and for the first time since my marriage ended, I felt a flicker of hope. It was October 2017, a month after my husband Tom* had moved out of our home, telling me he wasnt happy being with me. Id just finished my first kickboxing cardio class, after my sister Rayya had dragged me along to her local gym.

At 14st and a size 16 at 5ft 2in, Id feared Id be the biggest person there, unable to keep up with the class. If it hadnt been for her, Id have stayed at home and ordered a Chinese takeaway. Changing my body wasnt even on my radar at that time. Rebuilding my shattered confidence was my priority and it was my therapist, who Id been seeing since my separation, who suggested I try exercise as a way to keep my mind busy and give me a different focus.

By the end of that first exercise class, I knew Id found the coping mechanism that was going to help me through my divorce. I was a size 10-12 and weighed around 10st when I married Tom in 2013, but after Katie* was born the following year, I steadily gained weight. I suffered from post-natal depression and, apart from going to work, I didnt want to go out socially, so became increasingly isolated.

I grew lazy, ordering takeaways most nights instead of cooking, and during the day Id make bad choices, skipping breakfast then having something stodgy like fish and chips from the work canteen for lunch. As my marriage began to fall apart, I definitely ate my feelings, snacking on cake and chocolate.

Tom and I would argue, usually triggered by him telling me he wasnt happy, and me feeling never good enough. And the bigger I became, the more my weight affected our relationship, because I struggled to feel sexy or attractive and my mood was as low as my body-confidence.

Tom and I met in 2008, but over time we both had our doubts that we were right for each other. It wasnt a secret wed say so to each other, usually in the heat of an argument. For a long time, we persevered, especially because we had a child together, but neither of us was happy. It was still devastating when, during our only therapy session together in September 2017, he said he didnt love me and didnt want to work at rebuilding our marriage. I drove home, packed up his bags and when he came back, asked him to leave.

In the immediate aftermath of our split, I fell apart. My stress and anxiety levels were through the roof, I couldnt eat and I was frightened about facing the future as a single mum. Friends, family and colleagues rallied around me though, and Katie and I lived with my mum for extra support. After that first class, I started doing five sessions a week after work, while my mum looked after Katie.

Discovering the power of exercise was life-changing, and put me on a new, more positive, path. It was a physical release from all the negative emotions inside me. I cut out takeaways and started eating better having fruit for breakfast, mackerel and salad for lunch and chicken with veg in the evening. I didnt set myself a goal weight, I just wanted to feel better about myself. If I wanted a glass of wine or a pudding, I had one as a treat.

6

From time to time, Id see Tom when I was dropping Katie off to spend time with him. I wanted him to see what hed lost, and he did compliment me, saying I was looking great. A meme Id read would run through my mind, which said: If you didnt love me then, you dont deserve me now. It made me feel empowered because although I wanted things to be amicable, I didnt miss Tom at all and knew I was happier.

Today I weigh 9st and am a size 8-10. Ive got my neck and waist back, Ive kept my curves, but my body is strong. Im happy with my weight now, but I want to keep toning up. I chucked out all my frumpy jeggings and tent-like tops and now I love bodycon.

I realise I could have easily gone the other way, and used food to cope, spiralling into morbid obesity and who knows what health problems. Im so grateful I discovered fitness instead. Now, Im happily single and just focusing on being the best mum I can. I have so much more energy for running around with Katie, and Im loving our life together.

I barely recognise that overweight, angry, sad woman I was two years ago. Today Im the best version of myself, physically and emotionally. I hope Ive shown my daughter its possible to come through a dark time with your head held high and feeling better than ever.

Charlotte Thomas, 25, is an accountant and entertainer. She lives in Merseyside with her family.

6

Being ghosted by my ex Jack*, 26, was the best thing thats ever happened to me. Since he dumped me in October 2017, Ive lost 21/2 st, embarked on a new career and never felt better about myself. It hadnt been the happiest of relationships. We met on Tinder in 2016 and the first three months were great he was caring and we had fun when we went out together.

But then the cracks started to show, and when we rowed Jack would use my vulnerability about my body against me. At 5ft 6in, I was a size 14 and 121/2 st when we met, and not confident about my looks. During the year we were together I gained a stone and went up to a size 16, thanks to a combination of staying in with him and greasy takeaways, plus my terrible biscuit habit Id eat 15 in one sitting without even thinking about it.

I also drank fizzy drinks and, bored at work, would snack on bags of crisps all day. I hated my figure, especially my wobbly tummy. Id dress in black and wear sparkly make-up to detract attention from my body. When we argued, Jack would tell me I was a six, and he was a 10, and I was lucky to be with him.

I once overheard his mum calling me a big girl and he said nothing to defend me. Looking back, I cant believe I tolerated it, but my self-esteem was so low and I didnt think I deserved better. Then one day I noticed a Tinder notification pop up on his mobile screen. I couldnt help myself and picked up his phone, realising hed been chatting to other girls on the app.

I was devastated, but he refused to even discuss it with me when I confronted him. Upset, I left his house and that was the last time I ever saw or heard from him. He blocked me on social media and didnt respond to my messages. Just like that, it was over. I was heartbroken, and didnt know how I would ever get closure when hed just cut me off.

After we split I realised how unhappy I was, not just with how our relationship had ended, but also with my body, my job my entire life. Instead of wallowing though, I felt determined to change things. Id taken dance lessons in the past and dreamed of working as an entertainer. Even though my confidence was low and I was out of shape, I decided to step out of my comfort zone.

I quit my accountancy job and applied to work for a year at a holiday camp in North Wales, performing in shows and taking kids activities. Jack was barely on my mind, and I wanted to look forward not back. Living on site, I had access to a gym and started working out several times a week, as well as going for daily walks on the beach nearby.

The job was very active, performing every day, so I wasnt stuck at a desk any more. I needed energy, so salads, baked potatoes, chicken and vegetables were on the menu, and I ditched takeaways and crisps. And instead of bingeing on biscuits, Id have one or two squares of chocolate if I needed a sweet treat.

6

After six weeks, Id lost a stone and my body felt firmer. I threw away my size-16 black clothes and bought dresses and shorts to show off my toned legs. Im now a size 10-12 and weigh 10st. Im able to wear clothes that have been at the back of my wardrobe since I was 20, the last time I was this size.

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Im working as an accountant again, but I continue to perform part-time at holiday camps and events, which keeps me fit, and I still eat healthily. Im happily single Ive been on a few dates this year, but I havent met anyone special yet.

I dont know if Jack is aware of how Ive changed, but if I saw him Id tell him he did me a favour spurring me into putting myself first and transforming my body and my life. I overhauled my body for myself, but Jacks cruel comments definitely motivated me not just to lose weight, but to grow in confidence. Id never let a man talk like that to me again.

Hair & make-up: Sara Bowden using Giorgio Armani

Styling: Salome Munuo

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Weight loss: Three women on how they transformed their bodies after a break-up - The Sun

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Chicken in Lemon Sauce from Everything Healthy Mediterranean Cookbook (Photo by Amy Phelps)3-Bean Southwest Cornbread Pie from Weeknight One-Pot Vegan Cooking (Photo by Amy Phelps)

Chicken in Lemon Sauce from Everything Healthy Mediterranean Cookbook (Photo by Amy Phelps)

As the new year looms, many peoples first New Years resolution is to lose weight, eat healthier, etc. Everyone seems ready to see the end of all the sweets and treats the holiday has brought.

So with that in mind, here are two new cookbooks to go ahead and get into the mindset of healthy eating.

First for those who are trying the vegan diet (or like me who dont mind eating vegetarian once in a while) there is Weeknight One-Pot Vegan Cooking by Nicole Malik.

Malik, who is the author of DeliciousEveryday.com, has created 75 recipes that are meant to be quick and easy to prepare and not use a lot of pots in pans, so cleanup will be minimal.

Recipes are divided into 7 chapters: Eat Your Veggies, Eat with Your Hands, Crowd-Pleasing Comfort Food, Incredible Grains, Bowls of Deliciousness, Rise and Shine and Simply Sweet One-Pot Treats.

3-Bean Southwest Cornbread Pie from Weeknight One-Pot Vegan Cooking (Photo by Amy Phelps)

Eat Your Veggies includes dishes such as Crispy Black Bean Chilaquiles, Portobello Pot Roast and Panfried Polenta Puttanesca.

Eat With Your Hands ha wraps and such like Street Corn Pita Pockets, Samosa Summer Rolls and 15-Minute Falafel with Tahnini-Lemon Dipping Sauce

Crowd-Pleasing Comfort Food has comforting dishes with a vegan twist like Penne with Mushroom Bolognese, Firey Red Curry Noodles and Greek-Style Zucchini-Tomato Orzo.

Incredible Grains offers dishes like Cuban Lentil Picadillo, Indian-Spiced Sweet Potato Stew and Balsamic Strawberry and Avocado Quinoa.

Bowls of Deliciousness have soups and stews like 15-Minute Curried Noodle Soup, African Peanut Stew and Smoky White Bean Chili.

Rise and Shine has breakfast dishes such as Vanilla-Maple French Toast Bake, Crispy Breakfast Hash and Strawberry-Ginger Biscuit Pie.

Things end with Simply Sweet One-Pot Treats like Boozy Coconut Bananas Foster, Gingered Carrot Halwa and Baked Apples with Whipped Coconut Cream.

I made 3-Bean Southwest Cornbread Pie for myself and my husband one night. This uses black beans, kidney beans and cannellini beans with spices to give it a curry-Southwest twist. I really liked the flavors of the beans and the cornbread topping was really good. I did use regular milk instead of almond milk, so it wasnt vegan, but vegetarian.

This is a great collection of plant-based meals for people who are wanting to give vegan (or vegetarian) a try.

Weeknight One-Pot Vegan Cooking is published by Page Street Publishing. It is $21.99.

***

Mediterrarnean cooking has gotten a bit of a comeback since it is supposed to help with anti-inflammtory foods. I have tried eating that way off and on for a while now. To get readers more variety is The Everything Healthy Mediterranean Cookbook by Peter Minaki.

Minaki is the creator of the food blog Kalofagas, as well as teaches cooking classes in Toronto. In this book, he curates 300 recipes that will get you eating a bit healthier!

There are 11 chapters of recipes in this book: Breakfast; Appetizers and Dips; Soups and Stews; Salads and Dressings; Pasta and Rice; Vegetable Main Dishes; Beef, Pork and Lamb; Poultry; Fish and Seafood; Sides, Sauces and Accompaniments; and Sweets, Desserts and Beverages.

Breakfast has dishes like Mediterranean Omelet and Breakfast Baklava French Toast. Appetizers and Dips has Spicy Chicken Wings and Sfougato. Soups and Stews include Greek Gazpacho and Hearty Winter Vegetable Soup. Salads and Dressings includes Politiki Cabbage Salad and Grilled Halloumi Salad. Pasta and Rice has Mediterranean Shrimp and Pasta and Baked Rice with Red Peppers. Vegetable Main Dishes includes Greek Pita and Zucchini Parmesan. Beef, Pork and Lamb includes dishes like Steak Sandwiches with Mushrooms and Cheese, Slow-Cooked Pork HCops in Wine and Ginger Tomato Lamb. Poultry has Spicy Olive Chicken and Turkey Breast Piccata. Fish and Seafood includes Olive Oil-Poached Cod and Scallops Saganaki. Sides, Sauces and Accompaniments has Steamed Cauliflower and Parsley and Walnut Pesto. Sweets, Desserts and Beverages ends things with Tiramisu, Date Almond Pie and Greek Summer Sangria.

I tricked the family one night and made Chicken in Lemon Sauce. This cooks in the slow cooker and uses green beans with chicken and potatoes that cooks in a lemon sauce. And after it cooks, you take the chicken and potatoes/green beans out and serve, then pour the sauce over so if someone doesnt want a lot of sauce, they dont have to have it. Myself and the picky youngest loved the sauce (will wonders never cease) while others werent too keen on it. But no one but me knew we were eating my diet food.

This has a lot of variety that is sure to help cooks wanting to try this diet.

Everything Healthy Mediterranean Cookbook is published by Simon and Schuster.

***

Contact Amy Phelps at aphelps@newsandsentinel.com.

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Might as well start getting healthy now with cookbooks - Parkersburg News

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Intermittent fasting is a pretty popular way of dieting at the moment, especially the 5:2 diet.However the 16:8 diet could be better option. For those who dont know, the 5:2 diet plan involves eating normally for five days a week, and then restricting yourself to between 500-600 calories for the other two days. However, a new study published in the journal Nutrition and Healthy Aging suggests that the lesser-known 16:8 diet is perhaps a better method for losing weight fast.Make it part of your strategy to get fit in 2020.

The 16:8 diet involves eating any type and quantity of food between the hours of 10am and 6pm every day, but nothing at all outside of those hours. Only water is allowed during the 16 hour fasting period.

The idea is that by fasting, the body runs out of carbs to burn and so begins to take energy from the bodys fat stores this is the same principle for all intermittent fasting diets, whether you opt for the 16:8, the 5:2, or any other plan.

The study monitored a small group of 23 obese men and women whilst they followed the 16:8 diet for 12 weeks, against a control group who ate normally. Over three months, the 16:8 group lost on average 3% body fat, and saw their cholesterol decrease.

Most interesting is that the 16:8 group consumed 300 calories less a day than the control group on average. Both groups were allowed to eat whatever they wanted for either eight hours, or for an entire day.

The fact that the test group contained fewer calories were not gorging during their eight hour of free eating, as may be the temptation when you know you wont eat for another 16. This suggests, perhaps, that the key isnt necessarily the intermittent fasting, but the calorie reduction that it encourages.

Whilst were not 100% convinced by the practicality of the 16:8 diet, we definitely think theres something to be said for cutting out evening snacking, as often these calories arent used by the body and so just arent needed.

In reality, the 16:8 diet is impractical for most people. For those who can eat breakfast at work at 10am it could really work, but for anyone working shifts, in retail or as schoolteachers to name just a few not being able to eat before 10am could mean a long wait before getting their first meal of the day, negatively impacting brain power and performance.

Equally, not eating after 6pm works if you make it home in time to cook and eat before then, but for most five oclock finishers, this is unrealistic.

On the surface not eating before 10am or after 6pm sounds like a healthier way to lose weight than fasting for two days a week, but in reality it is highly impractical for many people. Its effectiveness will also vary hugely on what you consider a normal diet to be.

With the 16:8 plan, dieters are able to eat whatever they want for eight hours a day, but we think youre more likely to lose weight quickly by eating healthy, but filling meals, whether youll be fasting after 6pm or not.

Liked this? Read our weight loss feature for tips on how to lose weight fast with diet and exercise.

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What is the 16:8 fasting diet and why is it so good for weight loss? - T3

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Q: I went to see my doctor and was complaining of feeling dizzy and light-headed when I turn my head or stand up quickly. After several questions and after my physical exam, he said that he wanted to run a few tests and check my neck for some blockages. What does that mean, and is it something serious?

A: Your doctor likely wants to do a carotid ultrasound to check if there is any plaque buildup in your carotid arteries. The plaque buildup in our carotid arteries may lead to a stroke and can also cause you to feel dizzy or light-headed when you turn your head very quickly because it may be cutting off the circulation to your brain for a few seconds. The ultrasound is a quick test and should give your doctor an idea if it is the cause of your concerns.

Q: What is the best diet for the New Year? I really want to lose weight and I want to know what you would recommend.

A: I would recommend to "not diet."Change what your relationship is with food. Do not overeat when you are stressed out or upset. And train your brain tonot overeat. Easier said than done, I know. Diets never work because they are not sustainable or realistic. No one ever sticks to their diet because they are forcing themselves to follow someone elses meal plan or food choices. My best advice is always to eat what you like, but cut down your portions and never eat a second helping. I also do not believe in drinking sodas regularly. Dietand regular sodas are bad for you. Eating out on a regular basis. Fast food, even when considered healthy, is never a good idea. You alsomust exercise regularly in order to lose weight and be fit and healthy. Best of luck.

I look forward to your questions at askayneamjad@gmail.com. Happy New Year to you and your family and remember that 2020 is the start of a New Year and a New You.

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ASK AYNE: Buildup of plaque and relationship with food - Beckley Register-Herald

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Weight loss will be on many peoples minds as the New Year rolls in. The NHS offers medically-approved tips for losing weight, such as not skipping breakfast, eating plenty of fruit and vegetables, moving more and using a smaller plate.

But some experts have also suggested the addition of a glucomannan supplement can also aid weight loss.

Glucomannan is a natural, water-soluble dietary fibre extracted from the roots of konjac, also known as elephant yam.

Its available as a powder and tablets, and is the main ingredient in shirataki noodles.

Like all soluble fibres, glucommanan is highly absorbent, and when it binds with water it forms a gel-like substance.

READ MORE:High blood pressure: Taking this supplement could lower your reading

This gel helps create a sensation of fullness, which can reduce appetite, delays stomach emptying, keeping a person feeling fuller for longer, and breaks down carbohydrates more slowly, stabilising post-meal blood sugar levels.

The gel can also decrease absorption of fat.

A 2005 study carried out by Norways University of Tromso reported dieters who took glucomannan lost more weight than those taking other high-fibre supplements.

Another study involving 176 healthy but overweight people on a calorie-restricted diet randomly assigned either a glucomannan supplement or a placebo to participants.

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Weight loss was significantly greater among those who supplemented with glucomannan.

But a 2013 study published in the Journal of Obesity found it had no effect on weight.

Glucomannan has also been shown to support gut health.

A 2010 laboratory study carried out by the University of Reading found it helped encourage healthy levels of gut bacteria populations, for examine bifidobacterium.

Its also been shown to lower cholesterol levels.

A 2008 review of evidence in The American Journal of Clinical Nutrition, glucomannan can reduce levels of total cholesterol and cause a decrease in bad LDL cholesterol too.

Researchers have suggested glucomannan has this effect by altering the way cholesterol is produced in the liver and how fats in the body are stored or used for energy.

When it comes to dosage for glucomannan, Holland and Barrett says a dose of around 2g to 4g per day has been used safely in studies, but you should always read the packaging or food label first.

It adds: Take glucomannan 15 minutes to an hour before a meal, and make sure you swallow it with 1-2 glasses of fluid to avoid it expanding before it reaches your stomach, as this could be dangerous.

Glucomannan has not been proved safe for pregnant or breastfeeding women and children.

If you are diabetic, speak to your doctor before taking glucomannan as it can reduce the absorption of some diabetes medications.

Glucomannan may produce mild side-effects including bloating, flatulence, soft stools and diarrhoea.

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Best supplements for weight loss: Taking this supplement could help you lose weight - Express

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As we enter into a season of New Years resolutions to lose weight, Im starting 2020 a bit lighter, having dropped about 30 pounds since last January. This isnt because Im especially virtuous, Ill quickly add, but speaks more to the fact that Im really no saint.

When a routine health exam revealed that my medical numbers were going in the wrong direction, the doctor suggested I reduce my middle-aged waistline. I was offered no miracle diet and probably wouldnt have been able to follow one if it had been prescribed.

Instead, my doctor recommended whats often blandly called sensible eating. That meant cutting back on office snacks, staying away from the nearby vending machine, avoiding pasta and skipping dessert.

I didnt starve. In fact, as I changed course, I never truly felt hungry. There were also times, with my doctors blessing, when I gave myself permission to indulge in a nice steak and an occasional slice of cake.

But by putting a little more salad on my plate and a little less spaghetti, or having a cup of tea in the evening instead of ice cream, I gradually went down two pants sizes. It happened slowly, as most long-term improvement usually does.

Some good things resulted. My heath numbers improved, and my knees no longer ached from carrying the extra weight. During a vacation trip to England, I was able to climb the steep stone tower of Oxfords University Church of St. Mary the Virgin without getting winded.

I mention all of this because each January our national conversation typically turns to the idea of bold, radical change in personal improvement. The assumption seems to be that only big change can really make a difference. Its an idea that permeates our civic, too this notion that progress is inevitably driven by sweeping alterations in the status quo. Thats why so many of the political candidates who will be campaigning this year promise huge agendas and widespread transformation. Those are the kinds of ideas that inevitably capture the collective imagination.

Sometimes, events call for that sort of broad reinvention. But in his new book, A Thousand Small Sanities, Adam Gopnik paints an alternate, yet equally compelling, picture of human progress.

As his title suggests, Gopnik argues that positive change more typically emerges not from one big thing, but hundreds of smaller, incremental changes that add up over time.

Epidemics seldom end with miracle cures, he writes. Most of the time in the history of medicine, the best way to end disease was to build a better sewer and get people to wash their hands. Chipping away at a problem is usually the very best thing to do; keep chipping, and eventually, you get to its heart.

For the coming year, Ive resolved to walk more. Ill tackle it as I did with my weight loss, taking one small step, then another.

Link:
Resolving to lose weight in 2020? Try doing it a little at a time - The Advocate

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In a bid to lose weight quickly, many go the extra mile. They take up extreme workout program, go on drastic diet plans and resort to other unhealthy measures to lose the extra kilos.

But your weight loss obsession may take a toll on your health. Here are some common mistakes people make when trying to lose weight.

You may consider replacing your regular meals with green juices and smoothies to lose weight faster. But these beverages may not be enough to meet your nutrient recommendations. Green juices lack fibre and protein, the key nutrients that could keep you full.

Moreover, smoothies may come loaded with sugar from juice, sweeteners, or too much fruit. Plus, addition of fat sources like nuts and seeds can make it high in calories.

Apart from the number on the scale, there are various factors that can determine your weight change such as fluid fluctuations and the quantity of food that remains in your system. This is your weight can fluctuate depending on how much food and liquid you consume.

If the number on the scale remain unchanged, it may be because you may be losing fat mass but holding on to water. In case you are working out, you are likely to gain muscle while losing fat.

Even if the scale number doesnt change much, your waistline and your overall physical appearance may start changing youre losing fat.

Reducing your calorie intake is required for weight loss. However, the calorie requirement may not be the same for all.

If your calorie count remains high despite your new diet plan, you may be eating too many foods that are healthy but also high in calories, such as nuts and cheese. Check your portion sizes to maintain the balance.

On the other hand, decreasing your calorie intake too much can damage your body. Going on very low-calorie diet (less than 1,000 calories per day) can lead to muscle loss and significantly slow down metabolism.

Exercising helps boost fat loss and increases your metabolism. However, over-exercising can also lead to health problems. Excessive exercise may lead to severe stress. Too much exercise can also lead to injuries, exhaustion, depression, and cause lasting physical harm. Studies say thirty minutes a day of moderate physical activity is enough to help prevent diseases like diabetes, high cholesterol, and high blood pressure.

Protein is extremely important if youre trying to lose weight. Eating enough protein can help reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss.

So, if you are on a weight lose journey, make sure you have a high-protein food in your meals.

Published : December 29, 2019 5:57 pm | Updated:December 29, 2019 5:58 pm

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Did you commit these weight loss mistakes in 2019? Heres why you should not repeat them in the new year - TheHealthSite

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Vitamins and minerals are essential for our body to function properly. Every nutrient we get either from plant or animal-based food products has its specific role to play in keeping us healthy and fit. Like calcium is necessary for bones, iron helps in the production of red blood cells and others. Just like any other mineral, magnesium is important for 300 enzyme system in the body. It helps regulate the blood sugar level, lowers blood pressure and is even necessary for our heart, muscles, and kidneys. But you might not know that magnesium also has an important role to play when trying to lose weight. Studies suggest that sufficient magnesium intake, along with a healthy diet and intense workout session can help to shed weight quickly. Here are 3 reasons why you should take magnesium when trying to lose weight. 1. Reduces stress and improves the quality of sleepWe all know that sleeplessness and stress can halt your weight loss process. So, when you are a mission to lose weight it is important to control both the things. Studies suggest that taking a sufficient amount of magnesium every day may help relieve stress and anxiety. This will calm your mind and you will be able to get some quality sleep at night. Magnesium is also called as the natural mood booster. 2 Boosts your performance To shed kilos it is important to shed some sweat in the gym, without that it is impossible to get in shape. Magnesium plays an essential role in muscle contraction and boosts your performance, as a result, you can work out for a longer period of time without getting tired. This will help you burn more calories in a short period of time.

3 Magnesium helps to fight inflammation Workout and muscle soreness go hand in hand. If you are trying to lose weight, you will have to perform an intense workout and when you do that you will experience muscle soreness. Studies suggest that this nutrient helps in reducing inflammation in the body. The muscle recovery process will be comparatively faster and you won't have to miss your gym because of muscle soreness or pain.

How to add magnesium in your diet Generally, magnesium deficiencies are very rare. The daily requirements of magnesium are fulfilled by the food we take. But still, if you want to increases your magnesium intake then include these vegetables in your diet.

-Dark leafy greens-Quinoa-Whole grains-Yoghurt

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Why sufficient magnesium intake is necessary for weight loss - Times of India

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