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Weight gain is a journey. Doesn't happen overnight, takes more than an eye blink. Its a time that you skip along merrily eating all that comes your way, sometimes to feed your desire, sometimes your emotions and many a time it's an undeserving reward that you give yourself as you walk the tightrope called stress.And as this journey unfolds, what one doesnt realize is that you are creating long and short term memories of poor habits that you have fed yourself. Emotional turmoil, nutritional deficiencies, lack of self awareness, genetic susceptibilities blown large in the wake of less than acceptable lifestyle habits & ignorance of the strong bearing food habits have on health. Little inroads leading up to that long path that finally finds you at a crossroad where you either want to or have to change your route.The reasons may be one or many, none of them creating unconfounded fears. Obesity, frightening medical reports, health impacts, loss of confidence are all contributors to that decision to pick your goal and wing in your determination.And then there is a new journey of sheer grit and achievement unveiling a new individual that is showered with compliments, who feels empowered and confident, ready to throw away the old wardrobe and with that those stress inducing red medical markers.

Why is it then that 9 times out of 10 one regains the weight? Eating and Living right is a skill, once imbibed it must have your permanent address. Regression is not an option and yet you are unable to pick the threads once again.The reasons are simple. This is not juggle, its not about dropping the marbles, its about placing your marbles in their holders and keeping a hawk like eye on them.

Your emotional quotient plays the most important and relevant role in retracting your steps. A diet repairs your food habits but before you even venture into that, it's important to explore your emotional health. Emotional upheaval and stress can cause your routine to fail like a sandcastle under duress of sea waves. With your routine, inevitably fails your sleep, your sense of peace, your food timings, food habits and more.

Hormones panic into frenzy creating little muddled in your body that listen to no metabolic logic. Weight gain is inescapable. In such cases following a diet to lose weight is like placing a band aid to stop the bleeding without actually repairing the root cause of injury. It takes courage, counselling, will and patience to heal oneself. And that is the first investment you need to make.

Your body does not understand weight loss. It only understands survival. SO when you rely on heavy calorie restriction to lose weight, the body at some point in an effort to survive the created environment of starvation slows down your metabolism in an effort to use up minimum calories. Quite an irony when you actually want to burn more!

Lesson learnt is that there is no hurry to lose weight. Fat is a light molecule and it takes time to burn its abundance. Fortitude, not impatience in your armour will take you a long way.

Your meal plans have to be balanced slicing down not on your meals but your inexcusable food habits.

Quality and quantity of food has to be enough to support your exercise and activity for the day. The trick is to not feel hungry throughout the day stopping short of feeling full. When you reach this stage you have placed control over your appetite-hormones, nutrients and what not.

Balance of hormones and sufficiency of nutrients need to be checked before you even decide to lose weight. Repair these or else they become roadblocks in your otherwise inspiring journey.

Calcium chromium and zinc deficiency can cause irresistible sweet cravings. An imbalance of salts or an increase in cortisol levels (stress hormone) good cause salt cravings.

A drop in Vit D, ferritin (storage form of iron) or thyroid hormones could throw water on your best efforts at fat loss.I have to admit that this point is what the health audience is most aware and believing of!!

Travel: Travel gives most people the leverage or permission to slack, in their heads. Being away from home builds a charade of not being in control of what you eat. Its self devised technique, credits: the human race.

You do not have to let go if you really dont want to. Food finally is food everywhere. Travel and how to eat towards your benefit must be an episode of every well thought of health journey.

We are human beings and we desire food. For the most part, we can be disciplined, we can be conscious of what we eat, we can make our meal options both interesting and healthy. But we need not program ourselves to not eat rich, mouth watering calorie dense foods AT ALL.

Its not a practical approach and you may not be able to live life like that for always. After all, life expectancy has gone up! So do not start off doing what you cannot do forever. If you do not make room for your heart meals while you socialize, party, make new friends and and over food, thats what your body will expect forever. And that expectation you may not be able to live upto. So make room for desserts, fries and pizza that winks back at you, cleverly, such that 85% of the time you are disciplined in your food habits and 15% of the time, you let go. This will over a period of time teach your body to metabolize large portions of food without damaging your intent or your results.

Theres no NORMAL anymore. When you took that significant decision to get healthier, your NORMAL way of eating had nothing normal about it. If you have piled on undesirable amounts of weight and have pertinent blood markers, your normal eating was anomalous.

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Here's why your diet might not be sustainable! - Times of India

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The biggest struggle when it comes to losing weight is making sure it actually stays lost. We work so hard to rid ourselves of it, but when we say what we think is our final goodbye, it returns and often at full speed.

Thats the issue with trendy diets like keto or paleo. They dont introduce realistic, long-term solutions, and keeping up with them can be a rough undertaking. Our wellness journey should be an enjoyable one. Thats why were solely sticking to Noom from now on!

In 2016, Nature Research published the results of a study on weight reduction maintenance via smartphone apps, focusing on Noom users. 35,921 users were observed over a year and a half, and everything was taken into account from frequency of food logging, to frequency of weigh-ins, to overall weight loss or gain. The study found that over a nine month period, 77.9% of participants reported a decrease in body weight while using Noom and the prevalence of obesity was cut by 30%. That is seriously phenomenal!

This study also found that dinner input frequency was the most important factor in maintaining weight reduction. Dinner is often our biggest meal of the day, so the more we remember to log our food, the more successful we may be. Same went for weight logging, which helped to deter the yo-yo effect!

The special thing about Noom is that every individual users plan is different. Its made to fit our lifestyle, our dietary preferences, our goals and our level of athleticism. Each user is assigned a Goal Specialist trained in cognitive behavior therapy who will check in with us once a week in one-on-one support sessions to make sure were happy with our plan or to make any necessary changes.

Add in the advanced food-logging system, a community of other users, endless advice and countless healthy recipes, and Noom is setting us up for success. Not just for now, but for every day going forward. Sign up for a trial today and see just how and how fast Noom can change your life!

See it: Sign up for a two-week trial of Noom today!

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77.9% Of Users Sustained Weight Loss Over 9 Months With Noom - Radar Online

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Weight loss: Almond flour and coconut flour can be used to make rotis on keto diet

Weight loss: People on keto diet often crave basic staple foods like roti and rice. Roti and rice are two staples of Indian diet. Giving up on even one of them for weight loss or any other reason is not easy. The basic principle of keto diet is to give up on carbs and increase intake of fat and protein to achieve quick weight loss. When followed in the right manner, keto diet has proven to be effective in aiding quick weight loss. However, to follow it in the long run, or to continue with it for more amount of weight loss, you need to find solutions to rice and roti cravings to make the diet bearable and also easy to follow. So, in this article, we are going to talk about a variety of low-carb rotis that you can enjoy guilt-free on keto diet.

Nowadays, it is no longer difficult to get access to protein-rich flour options like almond flour, flaxseed meal, coconut flour etc. You can make a monthly budget and order these ingredients in bulk in the beginning of the month to enjoy rotis on keto diet as and when you want.

Also read:5 Food Swaps That Can Make Keto Diet Easy To Follow

When following a keto diet, the aim should be to get good amount of protein and fat in every meal. Almond flour is protein rich gluten-free alternative to wheat flour. It is also low in carbs, rich in monounsaturated fats, Vitamin E, manganese, and fibre.

Method to prepare:

Take 2 cups of almond flour, 1 cup of flaxseed meal, 3 tbsp of psyllium husk powder, 1 tsp salt, hot water and olive oil or ghee. Mix these ingredients well and knead them to form a dough. Let it sit for 15 to 20 minutes. Add some ghee to smoothen the texture of the dough and also add the fats you need in keto diet. Roll rotis with the help of a parchment paper. Use ghee to cook them and enjoy them guilt-free on keto diet.

Spinach rotis can provide you with the nutrition you need on keto diet, while satisfying your cravings for roti. Leafy green vegetables like spinach are good for heart health, blood sugar control, weight loss, high blood pressure regulation and much more.

Method to prepare:

You can take almond flour, flaxseed meal and psyllium husk in the same quantities as mentioned above. Blanch some spinach and add them to the dough. Spinach is a nutritious leafy green veggie that can provide you with magnesium, B vitamins, Vitamin K, Vitamin A and Vitamin C. Spinach rotis are going to be delicious addition to your keto diet for weight loss.

Add spinach to the dough for extra nutrients, texture and flavourPhoto Credit: iStock

Also read:Following Keto Diet? Try These 5 Tricks To Get Rid Of Keto Flu

Coconut flour is a glute-free flour that is made from coconuts. It is rich in fibre and medium chain triglycerides. It is good for digestion, heart health and even blood sugar control for diabetics.

Method to prepare:

Take coconut flour (2 cups), flaxseed meal and psyllium husk in the same quantities as mentioned above. Knead the dough with hot water and ghee. Roll them into flat breads and enjoy them with a coriander chutney and a dollop of ghee.

Now this is a perfect option for those who miss paranthas and rotis on keto diet for quick weight loss. It is rich in protein and fibre and low in carbs. They are going to make for a delightful chatpata addition to your keto diet.

Method to prepare:

Take 1 cup almond flour, 1/2 cup golden flax meal, 1 tsp chilli powder, 1/2 tsp turmeric powder, 2 tsp carom seeds, 3 tsp xanthan gum (optional), 1 tbsp sour cream and salt to taste. Mix all the ingredients well and knead into a dough. Cover and let it sit for 15 minutes. Cook rotis using ghee and enjoy masala rotis. You can also make a crispy version of these rotis as shared here.

Also read:7 Low-Carb Veggies That Can Help You With Quick Weight Loss And How To Include Them In Your Diet

The magic of almond flour, flaxseed flour and psyllium husk together can work for cheese and fenugreek rotis as well. While the cheese will provide you with the much needed fat, dried fenugreek leaves are low in carbs and delicious to taste. They are good for blood sugar control as well.

Method to prepare:

Take almond flour, flaxseed flour and psyllium husk in the same quantities as mentioned above. Take 1/2 tsp of carom seeds or ajwain, 1/4 tsp of turmeric powder, 1 deseeded green chill, salt to taste, hot water and ghee. Take 1 cup of parmesan cheese and 2-3 tsp of dried fenugreek leaves. Make a dough with the ingredients mentioned above. Use cheese and fenugreek leaves for stuffing. Cook them with ghee and enjoy these delicious low-carb rotis on keto diet for quick weight loss.

Cheese and Fenugreek Keto Paratha. Paratha , a category of popular unleavened Indian flatbread made of wholemeal wheat flour called 'atta', hails from the Northern region of India and is as diverse as the population here. Paratha is famously served in the Dhabas of North India, usually with yogurt, pickle and a tall glass of Lassi. Paratha is made in every house in India, and every house has it's own way of making it. You can either make a plain paratha and have it with a gravy, or you can have it stuffed. You can literally stuff the paratha with any stuffing of your choice - from potato to cauliflower, onion, Daikon, cheese, spinach, mixed vegetables, minced meat or even schezwan! Today, I made a Cheese and Fenugreek Keto Paratha. Dried fenugreek loves creamy cheesy flavors and this one here is a perfect amalgamation of the two. Recipe (No Egg, No Coconut Flour) . For the dough: 2 cups Almond flour 1 cup Flaxseed flour 3 tbsp Psyllium husk powder 1/2 tsp carrom seeds (optional) 1/2 tsp cayenne pepper (optional) 1/4 tsp turmeric powder (optional) 1 green chilli, de-seeded and chopped (optional) Salt to taste Hot water Oil / ghee For the stuffing: 1 cup of any cheese of your liking, I used ricotta with parmesan. 2-3 tsp of dried fenugreek leaves. Instructions: Mix the ingredients listed under dough and roll it into small balls. Flatten the ball, spoon in cheese and sprinkle it with fenugreek leaves. Make sure not too put too much of the fenugreek leaves as they have a strong flavor. Carefully Wrap up the stuffing to form a ball. Now place the ball in between parchment paper and using a rolling pin, flatten it to form round paratha. Heat a little Ghee in a cast iron pan / tawa and cook the paratha on both sides till golden brown. Put a dollop of butter on the paratha and serve hot with pickle and yogurt. Hope you enjoy this recipe. Feel free to write to us @theketoepoch if you have any doubts. Happy Keto-ing Family!

A post shared by Hasika Prasad | The Keto Epoch (@theketoepoch) on Oct 26, 2018 at 5:51am PDT

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

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Weight Loss Diet: You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare - NDTV News

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2.Better for Blood Sugar

The glycemic index (GI) is a measure of the extent to which a food raises your blood sugar. It ranges from 0 to 100, and a GI greater than 70 is considered high.

A comparison study in humans found that purple potatoes have a GI of 77, yellow potatoes have a GI of 81, and white potatoes have a GI of 93.

While all potato varieties impact blood sugar levels because of their carbohydrate content, purple potatoes may exert less of an effect than other types due to their high concentration of polyphenol plant compounds.

These compounds may decrease the absorption of starches in the intestines, therefore minimizing purple potato's impact on blood sugar levels.

An animal study observed similar results, finding that feeding purple potato extract to rats resulted in better glucose tolerance and improved short and long-term blood sugar levels.

Summary

Eating purple potatoes instead of white potatoes is a good move when watching your blood sugar. While the starch in purple potatoes increases blood sugar, it does so to less of an extent than the starch in yellow or white varieties.

3.Packed With Antioxidants

Like other colorful fruits and vegetables, purple potatoes' bright color is a telltale sign that they're high in antioxidants. In fact, they have two to three times more antioxidant activity than white or yellow potatoes.

Antioxidants are plant compounds that can protect your cells from the damaging effects of oxidative stress.

Purple potatoes are especially rich in polyphenol antioxidants called anthocyanins. They're the same type of antioxidant found in blueberries and blackberries.

A higher anthocyanin intake is linked to several benefits, including healthier cholesterol levels, improved vision and eye health, and a reduced risk of heart disease, certain cancers, and diabetes.

In addition to their high anthocyanin content, purple potatoes pack other antioxidants common to all types of potatoes, including.

• vitamin C
• carotenoid compounds
• selenium
• tyrosine
• polyphenolic compounds like caffeic acid, scopolin, chlorogenic acid, and ferulic acid

A small study in eight people found that loading up on one meal of whole purple potatoes increased their blood and urine antioxidant levels. In contrast, eating a similar amount of refined potato starch in the form of biscuits caused a decrease.

Another study in men who ate 5.3 ounces (150 grams) of different colored potatoes each day for 6 weeks observed that the purple potato group had lower levels of inflammatory markers and markers of DNA damage, compared with the white potato group.

Summary

Eating purple potatoes can boost your antioxidant intake and reduce inflammation. They're especially rich in anthocyanins, which are antioxidant compounds linked to improved eye and heart health, as well as a lower risk of chronic disease.

4. May Improve Your Blood Pressure

Eating purple potatoes may promote blood vessel and blood pressure health. This may partly be due to their higher potassium content, as this nutrient helps reduce blood pressure, but their antioxidant content likely plays a role, too.

A small 4-week study in people with high blood pressure found that eating six to eight purple potatoes twice daily reduced systolic and diastolic blood pressure (the top and bottom numbers of a reading) by 3.5% and 4.3%, respectively.

In addition, some studies suggest that compared with eating white potatoes, eating purple potatoes may reduce arterial stiffness. Having stiff arteries increases your risk of heart attack or stroke, as your vessels can't dilate as easily in response to changes in blood pressure.

In general, eating more polyphenol-rich foods, including those that contain anthocyanins like purple potatoes, may help relax and strengthen your blood vessels.

In fact, the polyphenol compounds in purple potatoes and many other foods work to reduce blood pressure in a way similar to that of some types of blood-pressure-lowering medications known as angiotensin-converting-enzyme (ACE) inhibitors.

Summary

Purple potatoes have been found to improve blood pressure. This effect might be related to their polyphenolic antioxidant compounds, which work in a way similar to that of some blood-pressure-lowering medications.

5. May Reduce Your Risk of Cancer

A few lab studies have indicated that some of the compounds in purple potatoes, including their antioxidants, may help prevent or fight cancer, including colon and breast cancer.

In one study, cancer cells that were treated with purple potato extract grew more slowly. In some cases, the extract even caused cancer cell death.

It's important to note that the research thus far has been limited to cancer cells treated in a lab and cancers in lab rats. Therefore, it's unknown whether eating purple potatoes would have similar effects in humans.

Summary

Some of the compounds in purple potatoes may slow the growth of or even kill certain cancer cells. The current research is limited to lab studies, so it's unknown whether adding purple potatoes to your diet affects cancer risk.

6. CanHelp Fill Your Fiber Gap

Most people don't meet the Dietary Guidelines for Americans' recommendation to consume 14 grams of fiber per 1,000 calories, but adding a few servings of purple potatoes to your diet each week can help fill the gap.

Dietary fiber helps keep you feeling full, prevents constipation, stabilizes blood sugar, and helps maintain healthy cholesterol levels.

The fiber content of potatoes varies slightly depending on the cooking method, but mostly depending on whether you eat the skin.

For example, a 3.5-ounce (100-gram) potato with the skin cooked in the microwave contains 3.3 grams of fiber, while a potato of the same size boiled without the skin has 1.8 grams.

Part of the starch in purple (and all) potatoes is a type of fiber called resistant starch. Resistant starch resists digestion in your gastrointestinal tract, but the bacteria in your large intestine ferment it.

During this fermentation process, compounds known as short-chain fatty acids are produced. These compounds contribute to improved gut health.

The resistant starch content of potatoes also varies depending on the cooking method, though it doesn't seem to vary much between the color of potatoes. Resistant starch is highest when potatoes are cooked and then chilled, but not reheated.

Summary

Adding purple potatoes to your diet can help increase your fiber intake and add some gut-healthy resistant starch to your diet. To reap the greatest fiber benefits, eat them with the skin on and cook them ahead of time, eating them chilled, such as in a salad.

7. Brighten Up Your Plate

You can use purple potatoes similarly to how you'd use white, yellow, or red varieties.

Substituting them for a lighter flesh potato is a great way to add more color and interest to your meals after all, you really do eat with your eyes.

Use them to make mashed or baked potatoes and add your favorite toppings for a side dish that everyone will want to try.

If you like them crispy like fries, slice them into wedges, toss them with olive oil, minced garlic, and rosemary, and roast them at 400F (204C) for about 20 minutes or until they're tender.

To reap the benefit of their resistant starch, use purple potatoes to make potato salad.

Leave the skins on, cut them into chunks, and boil them until they're tender. Then drain and toss them with thinly sliced onions, a handful of fresh minced herbs, and some Dijon-vinaigrette dressing. Chill them in the refrigerator and serve them cold.

Summary

Boil, mash, or roast purple potatoes just like you would any other light-fleshed variety. They don't take any additional time to cook and add interest and a bright pop of color to your meals.

The Bottom Line

Purple potatoes are a healthy and colorful member of the potato family that's worth getting to know.

You can prepare them similarly to how you would prepare white or yellow flesh potatoes, but if you swap them in, you'll enjoy quite a few health benefits.

Compared with regular potatoes, they have a lower glycemic index and may be better for your blood sugar.

Many of their health benefits, including those related to blood pressure and cancer protection, stem from their content of anthocyanins important antioxidants that are abundant in these colorful potatoes.

Next time you head to the supermarket, see if you can find this unique potato variety and give it a go.

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STEFANIE Moir is a vegan lifestyle blogger, avid gym goer and fitness website owner. Since 2015, the 26-year-old has shared tips on how to become stronger, healthier and happier on her blog, YouTube channel and Instagram. She has now written her first book, Naturally Stefanie, which will be published this week.

You do not have to go plant-based overnight, nor do you have to go to the gym and have a six pack, to benefit from my book, she says. My aim is to help you incorporate more plant-based meals into your life, and help you look and feel better along the way with workouts and routines aimed at people of all fitness levels.

A plant-based lifestyle is not a diet nor is the gym the only place you can successfully, and happily, get fit. I do not advocate diets in any way, shape or form. I believe in eating whole plant-based foods that are good for the body and soul and leave you feeling and looking your absolute best.

Moir, who grew up near Glasgow, has always loved sport and exercise. I was part of my local swimming club for more than 10 years. I went to university to study psychology in 2012 and it was around this time I moved on from swimming to weight training at the gym. Ive been hooked ever since.

As I progressed with my training, I started looking into how to complement my new gym regime with a healthy diet and found veganism. I soon found I was feeling better than ever before and started my blog and Instagram account, to document my vegan and weight training journey.

During her time studying at Strathclyde University, Moirs love of fitness and nutrition continued to grow. Once Id graduated, I decided to put my heart and soul into my Naturally Stefanie brand. I now run my vegan fitness site veganaesthetics.co.uk which has built an amazing community of like-minded individuals from across the globe who have all been inspired to transform their health and wellbeing.

Here, Moir answers some common questions about veganism and attempts to banish the myths.

What about protein in a vegan diet?

People often ask this in relation to nutrition or training, without quite knowing what protein does and how much we actually need. Ive found that its not difficult to meet your protein requirements as a vegan and there are plenty of quality food sources to choose from.

If people are still unsure about my health, my response is to ask (with a smile): Do I look undernourished? Do I look like theres not enough protein in my diet?

But what about cows ...

Dairy farming is centuries old, but factory farming, and farming on the huge scale that exists now, obviously isnt and this is where the problem lies. Whether you are concerned for animal welfare or climate change, the demand for beef and cheap dairy products is taking its toll on the environment and on the wellbeing of the cows themselves. There are plenty of readily available plant-based sources of calcium to choose from instead an optional, more ethical approach.

How will one person going vegan make a difference?

In an average lifetime, a meat eater in the Western world might well eat more than 7,000 animals. By choosing to reduce your meat consumption, animal suffering is reduced, and the worlds resources are saved.

In its simplest terms, the rule of supply and demand means that when demand decreases sufficiently, so does supply. As more people buy fewer animal products, supermarket chains will gradually reduce their orders, and so fewer animals will be bred and killed, and fewer resources used.

READ MORE:Burnistoun star Robert Florence on his new BBC Scotland show The State Of It

The key is reduction if you can cut your meat and dairy consumption down to once or twice a week rather than once or twice a day, youre hugely decreasing your impact on the planet and on animals.

But isnt veganism expensive?

Most of your cupboard essentials such as pasta, rice, beans, tinned tomatoes, lentils and fresh seasonal or frozen veggies are relatively cheap, and youre likely to be buying those anyway whether or not youre eating a plant-based diet. Granted, meat alternatives can be expensive but if you compare the price of tofu to responsibly sourced meat, you will notice that in most cases the tofu will be cheaper.

Isnt veganism too extreme?

Livestock farming contributes more to climate change than all the cars, planes, ships and trains on the planet combined. It is also a significant factor in deforestation.

A plant-based diet is kinder to the earth and all its animals, including the human race, while also having lots of health benefits. Unless you consider pasta, beans, peanut butter and bread to be extreme... there is nothing really extreme about not eating animals.

Instead of asking: Why dont you eat meat? perhaps the question should now be: Why do you eat meat?

Veganism is so restrictive. I cant eat my favourite foods.

When people tell me that they cant go vegan because theyll miss meat or cheese too much, I usually say:

But will veganism make me feel better?

For many of us, our relationship to food is complicated. Deciding to no longer eat certain foods that you love, that bring you comfort, or that your body has come to rely on, is hard.

READ MORE:Burnistoun star Robert Florence on his new BBC Scotland show The State Of It

However, as you transition to a more plant-based diet, the benefits of eating this way will eventually start to balance out the sadness you feel at no longer eating a meaty cheeseburger ... trust me, Ive never felt better. And, surprise, you can still enjoy vegan cheeseburgers.

In her book, Moir shares a series of recipes. Here are a couple of her favourites:

JALAPENO, LIME AND CHICKPEA BURGERS

Serves 4

I love this hearty burger patty with a salad or with some homemade fries. These burgers last well inthe fridge for up to three days and are also great in a nourish bowl or wrap.

Ingredients

1 x 240g tin of chickpeas, drained and rinsed

block tofu (approx. 150g)

red onion

60g jalapenos

30g oats or plain flour

1 tbsp paprika

1 tsp cumin

1 tsp coriander

lime, juiced

For the sriracha mayonnaise

1 tbsp vegan mayonnaise

1 tsp sriracha

To serve

burger buns

lettuce leaves

chopped tomatoes

extra jalapenos

Method

1. Preheat your oven to 180C and line a tray with baking paper.

2. Add the chickpeas, tofu, red onion, jalapenos, flour, paprika, cumin, coriander, lime to a food processor and pulse until the ingredients combine to form a loose dough.

3. Using your hands, make four patties.

4. Place the four patties onto the tray and bake in the oven for 30 minutes, turning the burgers after 15 minutes to ensure theyre cooked evenly.

5. Make the sriracha mayonnaise by simply mixing together the sriracha hot sauce and mayonnaise.

6. Once the burgers are cooked, add the burgers to the buns, layering in the lettuce leaves, tomato, extra onion, jalapenos and top with sriracha mayonnaise.

READ MORE:Burnistoun star Robert Florence on his new BBC Scotland show The State Of It

CHOCOLATE AND STRAWBERRY LOAF

Serves 8

I made this on Valentines Day for my hubby, Marco, and it turned out to be quite a success.But it doesnt have to be limited to Valentines Day, I love making this on all special occasions.

Ingredients:

230ml almond milk

1 tsp vinegar

120g plain flour

90g coconut sugar

60g mashed banana

40g cacao powder

tsp baking powder

tsp salt

For the ganache

90g cacao powder

60ml melted coconut oil

60ml pure maple syrup

200g fresh strawberries (or any fresh berries of your choice)

Method:

1. Preheat the oven to 180C and line a loaf tin with baking paper.

2. Mix together the almond milk, vinegar and mashed banana in a bowl.

3. In a separate bowl, combine the flour, cacao, baking powder, salt and coconut sugar.

4. Add the wet mixture to the dry and stir until fully combined to form the cake batter.

5. Pour the cake mixture into the lined tin and cook in the oven for 25 to 30 minutes or until a knife comes out clean from the centre.

6. While the cake cooks, melt together the ganache ingredients in a saucepan or in the microwave.

7. Remove the cake from the oven. Leave to cool for a few minutes in the tin and turn out onto a wire rack to cool fully.

8. Transfer the cake to a plate or cake stand before pouring over the ganache and topping with the strawberries.

9. Place in the fridge to set for at least an hour before serving.

Why exercise?

Exercise is an integral part of living a healthy lifestyle. Many people view exercise as a way to look better, either to lose weight or change their body shape in some way. There is absolutely nothing wrong with that, but it is important to have reasons to exercise other than just the aesthetic benefits. If you only view exercise as a way to lose weight, the chances are you are not going to stick to it.

I was previously a swimmer and, as a teenager, I never viewed my swim training as exercise or a way to achieve a certain physique. I viewed it as a social club where I made friends, as a competitive sport, as a hobby and it was fun.

Dont get me wrong, the training was hard going, but I enjoyed it. This is why I also enjoy weight training in the gym because it is a challenge for me mentally and physically and I can push myself to do things I couldnt do before. Of course, I do train a certain way to gain aesthetic benefits from my work at the gym but that is not my only reason for going.

Exercise is often sold to us as a way to lose weight, burn calories and get in shape for summer. But, to really benefit long-term from exercising, it is important to shift your mindset and focus on all of the other health benefits it can provide. Focusing too much on weight loss and aesthetic goals can have negative effects on how you perceive exercise and will impact on the duration for which you actually stick with it.

Thinking of exercise simply as a means of weight loss can lead us to feel guilty if we do not stick to our exercise regime and this guilt can result in over exercising and restricted eating behaviours. In addition, it is typically found that the majority of individuals who do lose weight via exercise will regain it again because they are more likely to stop exercising when they attain their target weight.

READ MORE:Burnistoun star Robert Florence on his new BBC Scotland show The State Of It

Yo-yo dieting can have detrimental effects on both our mental health and physical health; thus focusing purely on weight loss as a reason for exercise can actually have negative effects on our overall health. Physicians often tell patients to work out to lose weight, lower cholesterol or prevent illness such as diabetes. Unfortunately, it can take months before any physical results of your hard work in the gym are apparent, which means that many people give up on exercise.

With this in mind, lets shift the conversation around exercise onto the many other benefits it can provide. You dont have to be a fitness fanatic to reap the rewards of working out. Research has suggested that small amounts of exercise can make a significant difference across all ages and fitness levels.

Naturally Stefanie by Stefanie Moir is published by Black & White on Tuesday, priced 16.99

Excerpt from:
Vegan and fitness expert Stefanie Moir on how to become stronger, healthier and happier - HeraldScotland

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Diana Penty says that she is a huge foodie but also believes doing everything in moderation. She says that her fitness regime is pretty simple at the moment, as she tends to lose weight quickly. I was doing pilates a couple of months ago. Now Ive switched it to light weight training and strength regime intentionally. I dont do too much cardio, because I lose weight very quickly. So its just weight and strength training, she says.Talking about her diet, she admits that shes passionate about food, and loves trying out new restaurants. I try to be as healthy as possible. But the problem is that Im a huge foodie. Im passionate about food. I love trying new restaurants and new cuisine. It makes me really happy. So its very difficult for me to eat completely healthy. But I also believe in doing things in moderation and maintaining a balance, she says.

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Im a foodie, so eating healthy for me is tough - Diana Penty - Times of India

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Many ladies turn to diet pills or laxatives when theyre looking to lose weight fast. However, there are serious concerns over the safety and effectiveness of consuming diet pills and laxatives for weight loss.

Laxatives have become a popular method of weight loss. Many people believe that using laxatives can help increase the frequency of bowel movements and allow for quick, easy, and effortless weight loss. But, the truth of their safety and effectiveness is a serious concern.

A new study shed light on this concern and found that girls and young women who use diet pills and laxatives to control their weight are at increased risk for eating disorders.

Scientists from Harvard Gazette conducted the study, which suggests- consuming diet pills has higher odds of having a first such diagnosis within one to three years than those who did not report using these products.

Scientists analyzed the data from more than 10,000 girls and women, aged 14 to 36, from 2001 to 2016. They used multivariable logistic regression models, adjusting for age, race/ethnicity, and overweight status to estimate the association between weight-control behaviors and subsequent eating disorder diagnosis.

Among those who initially did not have an eating disorder, 1.8% of those who used diet pills in the past year said they received their first eating disorder diagnosis over the next one to three years, compared to 1% of those who did not use diet pills.

The researchers also found that 4.2% of those who used laxatives for weight control were subsequently diagnosed with their first eating disorder, compared to 0.8% of those who did not use laxatives for weight control.

Senior author S. Bryn Austin, a professor in the Department of Social and Behavioral Sciences at Harvard Chan School and director of STRIPED, said, Weve known that diet pills and laxatives when used for weight control can be very harmful substances. We wanted to find out if these products could be a gateway behavior that could lead to an eating order diagnosis.

Our findings parallel what weve known to be true with tobacco and alcohol: Starting harmful substances can set young people on a path to worsening problems, including serious substance-abuse disorder.

The study strictly recommends that policymakers and public health professionals should develop and evaluate policy initiatives to reduce or prohibit access to diet pills and laxatives abused for weight control.

First author Jordan Levinson, clinical research assistant, Division of Adolescent Medicine, Boston Childrens Hospital, said, Our findings are a wake-up call about the serious risks of these products. Instagram took a step in the right direction recently by banning ads to minors for over-the-counter diet pills and detox teas, which are often laxatives.

Its time for retailers and policymakers to take the dangers of these products seriously and take steps to protect youth.

The study was published online in the American Journal of Public Health.

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Consuming diet pills and laxatives linked to eating disorder diagnosis - Tech Explorist

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Many recreational athletes are struggling with the fact that they do sports regularly, such as jogging, but their fitness does not improve any further. How's that?Basically, I think a lot of people are stepping into this trap. Although these sports units, as described by you, are training in a way, but the body no longer needs to adapt. In other words: I do my sport, which is very good per se, but I only call up my existing fitness level at this point.

In order to get an adjustment in the body I have to vary my jogging bases. For example, by running longer laps or increasing the intensity. The topic of intensity is not about jogging 30 minutes faster, but about training at intervals. That's enough, that the heart rate adjusts, the blood circulation is increased, because the muscles need more oxygen - so I force my body to adjust.

So the same parking round should always be avoided?If you want to boost fitness and calorie consumption, yes. At the beginning, training is more and more stimulating because the body has to get used to it first, but after a certain time the body reaches a kind of plateau and at that point you have to change something again.

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The Myth of Calorie Consumption: What Boosts Fat Burning? - ISPO

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Real Madrid's Eden Hazard has always been one of Nasser Al-Khelafi's footballing desires. In 2012, before the Belgian joined Chelsea, the PSG chief tried to sign him, but the offer was quickly rejected.

The winger joined Los Blancos in the summer and has slowly built up his sharpness following injury with recent signs suggesting he is closing in on the form that had Florentino Prez digging deep into his pockets. And as the international break comes to an end, Hazard has confessed to French outlet L'Equipe that he had also received another offer from the Parisians, which he again declined.

"I will never play for PSG," he categorically stated. "They have wanted me many times.

"I don't have any intention to return to a Ligue 1 club other than Lille. I have always said no to them [PSG]. "In my head everything is clear. It is a team that would give you a chance of winning the Champions League, but they are not among my priorities.

Real Madrid star Eden HazardJAVIER GANDUL(DIARIO AS)

"If I return to Ligue 1, it will be Lille," Hazard affirmed.

Upon being asked about his weight in pre-season, the Belgian was forthcoming: I won't hide this, when I'm on holiday, I'm on holiday. I'm one of those people who can gain and lose weight easily. When I was 18 and with Lille, I weighed 72 kilos. This summer I went up to 80 kilos but managed to lose this in just over ten days.

The Belgian claimed that he has found his feet at his new club followinga difficult start: I've been happy with how things have gone in the past month. I've scored, provided assists and won a spot kick for the side. In this past month, I've been on the ball more and been able to accelerate past rival players. In my initial games, I tried to play in a more straight forward manner

Courtois has been key in helping me adapt but with so many French speakers at the club...Varane, Mendy and Benzema, it makes things far easier.

The player was also askedaboutthe responsibilityof inheritingthe No.7 shirt previouslyworn by Cristiano Ronaldo: It was initially being used by Mariano and I didn't want to make a fuss about a number as its not my style. I knew that Modric wore number 10 and when at Chelsea I wore the number 17, but I also knew that that was allocated to Lucas. In the end it was a decision made by the club.

Real Madrid's French coach Zinedine ZidaneBENJAMIN CREMEL(AFP)

The winger concluded analysing his relationship with French coach Zidane:He's a man of few words. He keeps things simple but he always takes time to talk to me before a match which helps me feel more relaxed. Be happy, he tells me. He's a person who goes straight to the point and is hugely fond of his players. He's keen to maintain an emotional link with the team, even with those players who fail to start. Wee always train with the ball and focus on straightforwardquick drills. Sarri was a little more strict and focused on repetition. I spent three seasons with Italiancoaches and it's easier to find oneselfwith Zidane.

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Eden Hazard: "At one point this summer I weighed 80 kilos" - AS English

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Eden Hazard, Real Madrid's star signing last summer, has recognised in an interview with L'Equipe that he was overweight when he turned up for preseason with the club.

Upd. at 13:00 CET

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"It's true. I won't hide it. When I am on holiday, I am on holiday. If not, you would never have a holiday. I'm the type of person that puts on weight quickly and later I lose it quickly as well. When I was 18, at Lille I weighed 72 or 73 kilos. Putting on more muscle, I went up to 75. This summer I was 80, but I lost it all in 10 days," the Belgian forward said.

Hazard, who explained that he's turned Paris Saint-Germain down several times, also analysed his performances for Madrid so far.

He added: "I am satisfied with the last month. The only bad thing is the statistics." He has only scored one goal and set up four more since joining Madrid, numbers a long way short of what he posted at Chelsea in England last season.

Madrid coach Zinedine Zidane has been an important figure for Hazard and he's delighted to be working with the Frenchman. "The first time I spoke with him was at Euro 2016. He told me: 'It would be good if you came (to Madrid).' When Zidane calls you, it's serious. In my first few months at Madrid, when things were coming off as I wanted, he told me to stay calm. 'Be happy,' he repeated. He loves his players."

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Hazard admits he was overweight when he first joined Real Madrid - Sport English

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