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Fermented foods have become very popular, thanks to claims about their nutritional properties and reported health benefits, such as improving digestion, boosting immunity and even helping people lose weight. Manal Mohammed, University of Westminster

Some of the most popular fermented foods include kefir, kombucha, sauerkraut, tempeh, natto, miso, kimchi and sourdough bread.

But though these fermented foods might offer us many health perks, most people arent aware that they might not work for everyone. For some people, fermented foods might cause serious health issues.

Fermented foods are loaded with microorganisms, such as live bacteria and yeast (known as probiotics). However, not all microorganisms are bad. Many, like probiotics, are harmless and are even beneficial to us.

During the process of fermentation, probiotics convert carbohydrates (starch and sugar) into alcohol and/or acids. These act as a natural preservative and give fermented foods their distinctive zest and flavour.

Many factors affect fermentation, including the type of probiotic, the primary metabolites these microbes produce (such as lactic acid, or certain amino acids), and the food undergoing fermentation.

For example, probiotic yogurt is produced by fermenting milk, most commonly with lactic acid bacteria that produce lactic acid.

Fermented foods contain high amounts of probiotics, which are generally considered safe for the majority of people. In fact, theyve been shown to have anti-oxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic and anti-atherosclerotic activity.

However, some people might experience severe side effects after consuming fermented foods, such as:

The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi. Probiotics secrete antimicrobial peptides that kill harmful pathogenic organisms like Salmonella and E. Coli.

A recent study showed this antimicrobial effect of probiotic Lactobacilli strains found in commercial yogurt. Although bloating after eating probiotics seems to be a good sign that the harmful bacteria are being removed from the gut, some people might experience severe bloating, which can be very painful.

Drinking too much kombucha can also lead to excess sugar and calorie intake, which may also lead to bloating and gas.

Fermented foods rich in probiotics including yogurt, sauerkraut and kimchi naturally contain biogenic amines produced [during fermentation]. Amines are created by certain bacteria to break down the amino acids in fermented foods. The most common ones found in probiotic-rich foods include histamine and tyramine.

Some people are sensitive to histamine and other amines, and may experience headaches after eating fermented foods. Because amines stimulate the central nervous system, they can increase or decrease blood flow, which can trigger headaches and migraines.

One study found that low-histamine diets reduced headaches in 75 per cent of participants. Taking a probiotic supplement might be therefore preferred.

Histamine is plentiful in fermented foods. For most, our bodys specific enzymes will naturally digest them. However, some people dont produce enough of these enzymes. This means histamine wont be digested and will instead be absorbed into the bloodstream.

This can cause a range of histamine intolerance symptoms. The most common are itching, headaches or migraines, runny nose (rhinitis), eye redness, fatigue, hives and digestive symptoms include diarrhoea, nausea and vomiting.

However, histamine intolerance can also cause more severe symptoms, including asthma, low blood pressure, irregular heart rate, circulatory collapse, sudden psychological changes (such as anxiety, aggressiveness, dizziness and lack of concentration) and sleep disorders.

While most fermented foods are safe, its still possible for them to get contaminated with bacteria that can cause illness. In 2012, there was an outbreak of 89 cases of Salmonella in the US because of unpasteurised tempeh.

Two large outbreaks of Escherichia coli, were reported in South Korean schools in 2013 and 2014. They were associated with eating contaminated fermented vegetable kimchi.

In most cases, probiotics found in fermented milk products such as cheese, yogurt and buttermilk can effectively prevent the growth of certain bacteria, such as Staphylococcus aureus and Staphylococcal enterotoxins which can cause food poisoning. But in some cases probiotics fail and bacteria can actually secrete toxins, so the product may be hazardous.

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Why Drinking Kombucha Could Be Bad For Pregnant Women And P-Plate Drivers

Despite being marketed as a health drink, some kombucha brands can have half as much as alcohol as a beer, prompting calls for changes to labelling and safety information.

Probiotics are generally safe for the vast majority of people. However, in rare cases, they can cause infection especially in people who have a compromised immune system.

A London study reported the first case of a 65-year-old diabetic patient whose liver abscess had been caused by probiotic consumption. Susceptible patients, such as those with compromised immunity, should be advised against consuming too many probiotics.

Treatment with probiotics can cause serious infections, such as pneumonia in vulnerable people and systemic infections, including sepsis and endocarditis.

Probiotic bacteria can carry genes that confer resistance to antibiotics. These antibiotic resistance genes may pass to other bacteria found in the food chain and gastrointestinal tract via horizontal gene transfer.

The most common antibiotic resistance genes carried by fermented foods are against erythromycin and tetracycline, which are used to treat respiratory infections and some sexually transmitted diseases.

Researchers found resistant probiotic strains in commercially available dietary supplements, which could mean resistance to several common types of antibiotics used to treat serious bacterial infections.

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Research has also found six probiotic Bacillus strains found in food products (including kimchi, yogurt and olives) are also resistant to several antibiotics.

And, a recent Malaysian study showed probiotic Lactobacilli bacteria in kefir carry resistance to numerous antibiotics, including ampicillin, penicillin and tetracycline. These are used to treat serious human diseases including bladder infections, pneumonia, gonorrhoea, and meningitis.

Another study also showed lactic acid bacteria found in Turkish dairy products were resistant mainly to vancomycin antibiotic, which is the drug of choice for treatment of MRSA infection.

While there are a wide variety of health benefits that can happen from consuming fermented foods, these may not work for everyone. While most people will be fine eating fermented foods, for some they could cause serious health problems.

Manal Mohammed, Lecturer, Medical Microbiology, University of Westminster

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Featured image: Getty

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From Kombucha To Yogurt: Fermented Foods Could Be Harmful To Your Health - 10 daily

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What is ketosisThe keto diet has become one of the most followed diet fads, and the discipline is being adopted by more and more people with the passing of each day. The notion that it quickens the process of weight loss seems to have resonated well in the minds of people, and results do seem to show a positive impact. The keto diet is based on the state of ketosis, which is a metabolic state wherein the body converts fat reserves into energy instead of carbohydrates, thus burning fat more efficiently and at a faster rate.The keto dietThe ketogenic diet consists of foods in which 75% of the calories are derived from fats, 20% from protein, and 5% from carbohydrates. Since most of the calories are obtained from fats, the body will enter a state of ketosis and end up burning more calories. There are many kinds of food that are included in a keto diet, such as animal products like eggs and chicken, dairy products like cottage cheese, and fruits like avocado. Today, we will look at 5 vegetables that you must include as a part of your keto diet.BroccoliHalf a cup of broccoli has just 2 grams of net carbs, and a majority of the calories comes from protein and fats. It is loaded with nutrients and contains fiber, which helps you lose weight by keeping you full for longer.

CauliflowerWith just 1.5 grams of carbs in half a cup of cauliflower, it makes for an excellent low-carb addition to your keto diet. Moreover, it is rich in vitamin C and folic acid, so you get an extra boost of nutrients.

Mushrooms

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Add these foods to your keto diet plan and stay healthy! - Times of India

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When added to your favorite recipes, certain ingredients can actually help to speed up your metabolism and burn calories. Specifically, adding these ingredients to your favorite soup recipes can enhance the flavor and help you reach your weight loss goals by jumpstarting your metabolism.

According to Lynell Ross, certified health & wellness coach, nutritionist, and founder of Zivadream, soup is a great meal option for those looking to lose weight. She explains, Eating soup is a great strategy for weight loss in the fall and winter, because soups are both filling and nutritious. They become even more beneficial for weight loss when you add certain ingredients.

Read on for the 4 soup ingredients that will help you speed up your metabolism and burn more calories.

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Ross considers turmeric a powerhouse spice. She explains, "Turmeric has anti-inflammatory, anti-microbial and anti-oxidative abilities, which act as protective agents for the heart. Its powerful medicinal properties also include boosting your metabolism."

While turmeric improves your digestion and speeds up your metabolism, it is also a delicious addition to any soup, but is especially tasty when added to chili.

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Ginger is another excellent ingredient to incorporate into your diet if you are trying to lose weight. Ginger is widely-known as a medicinal spice, but it can also help boost your metabolism and burn off your excess body fat. Ross explains its array of other health benefits as well: "[Ginger] has anti-inflammatory properties, relieves nausea, helps with osteoarthritis, and helps reduce fat in the blood."

Because ginger has a distinct taste, it is best when added to soups that call for it, such as carrot ginger soup.

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According to Ross, chili powder is another key anti-inflammatory ingredient that will kickstart your metabolism. This seasoning has capsaicin in it, which helps promote metabolic health. Ross explains several other health benefits. Ross explains, "Chili powder can act as an anti-inflammatory agent, which decreases swelling of sore joints and increases blood flow. It also settles the stomach and prevents acid reflux while killing the bacteria that causes ulcers."

Adding extra chili powder to your favorite chili recipe or introducing chili powder to a different soup recipe is a great way to kick up the taste and burn more calories.

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Carrot juice is another healthy addition to your favorite soup recipe. According to Healthline, "Carrot juice increases bile secretion." Because bile breaks down fat, this can help boost your metabolism and help you lose weight. Additionally, carrot juice can strengthen your immune system and lower your cholesterol.

With that in mind, incorporating carrot juice into your favorite chicken noodle soup recipe or trying out a new variation of your favorite carrot soup can be a great way to speed up your metabolism and burn calories fast.

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4 Ingredients You Should Always Add To Soup To Speed Up Your Metabolism and Burn Calories - SheFinds

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Vegans are wary of Burger Kings Impossible Whopper after controversy over cooking process(Photo : pexels.com)

Who is going to be more excited than vegans?

Nowadays, vegetarians have cheered as many restaurants add plant-based protein to their varieties.

But when Burger King launched its no meat Impossible Whopper, especially classified as vegan food last Thursday, some plant-based eating individuals are not sure about it.

The issue started for about a week ago when Chris Finazzo, the chain's U.S. head, told Bloomberg that the said product would be cooked on the same broilers where chicken and beef are prepared. Vegan lifestyle is not only about the ingredients contained in the food but also how it is prepared.

Vegans and vegetarians do not want their food to come into direct contact with meat during the cooking process.

One representative for Burger King said that the food chain has not changed the process of cooking the newest variant.

The customers can request their Impossible Whopper to be cooked on a different broiler than the meat. But vegans and vegetarians are unaware of this option making them unsure if they still want to try the product.

But it is still given that vegans still go to coffee shops, restaurants and grocery stores that serve non-vegan items.

Those who refrain from eating meat for religious causes may monitor more strict rules when it comes to cross-contact with meat.

Well, the company's arch rival, McDonald's offers a vegetarian-friendly burger. So in order to keep up in the competition, cooking the Impossible Foods' burgers, beef patties and chicken on the same broiler makes it more efficient for Burger King to give its customers the Impossible Whopper.

At the end, this may not be the best option for vegans and vegetarians but for omnivores looking for ways to cut down their meat consumption, this could be the best way to move forward.

Here are three science-based reasons why people go vegan:

1. A vegan diet gives more nutrients

Switching from a typical Western diet to a vegan diet will make you eat whole grains, fruits, vegetables, beans, peas, seeds, and nuts.

Cutting meat will force you to rely all of your nutritional needs on plant-based food. This is very healthy in a way that vitamins and nutrients can be absorbed directly from the food you consume.

2. It will help you lose excess weight

Fast food chains that offer varieties of unhealthy meat products are one of the most common causes of obesity.

Many people are converting their diet to a plant-based diet hoping to shed those excess fats.

Researches prove that vegans tend to be thinner than the meat eating individuals. Plant-based diet can also help you lose weight faster than other diet that includes meat products.

Also Read: Vegan Diets Are Best for Weight Loss

3. Vegan diet lowers blood sugar and improve kidney health

This diet benefits people with type-2 diabetes and weakening kidney function. It is proven that going vegan improves blood sugar levels in diabetic patients than those diets from the America Diabetes Association (ADA), National Cholesterol Education Program (NCEP), and American Heart Association.

Going vegan comes up with many reasons. Either because of health conditions, peer pressure or restrictions of religion, people should respect each other on what people eat as long as it's not immoral to the society.

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Vegans are Wary of Burger Kings Impossible Whopper After Controversy over Cooking Process - University Herald

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Leanne Lovett had always struggled with her weight.

Ever since she was a teenager, she'd battled a "rollercoaster of binging", and the need to feed her emotions with food.

After years of misery and failed dieting attempts, the mum-of-three was at her heaviest ever, weighing 24 stone and 4lbs.

But it was a question posed to her by a relative that fuelled her to completely transform her life.

"What have you done to yourself?" the family member asked, and something within Leanne instantly changed, prompting her to get some help and join up with WW (the new Weight Watchers).

And now, after losing more than 11 stone and dropping an absolutely incredible six dress sizes, the Troon native says she can't thank her loved one enough for the brutal reality check.

Leanne, 39, explained: "These are the words that stung, and finally made me realise that I had to do something about my ever-increasing weight, and poor health.

"This wasnt said to hurt me but, but it really made me think about what people thought about me, and if this was a family member saying this, then what were other people saying.

"I'd battled for years, Id even tried CBT therapy in the hopes of overcoming my problem, which sadly didnt work for me, but instead it was those words.'what have you done to yourself' .. that made something click inside.

"I was now the biggest Id ever been, and I was disgusted with myself, but it made me more determined."

Leanne wasn't without reservations at first but, thanks to the encouragement of another loved one, this time in the shape of one of her friends, she was soon on her way to starting her new chapter.

She added: "I was a busy mum with three daughters and my everyday life was becoming a real struggle. My husband works away during the week, meaning Im at home alone looking after my three active girls.

"I was getting out of breath, exhausted, tired and found I was sleeping more - I really wanted to lose weight but more importantly get fit and healthy.

"I asked a friend for help, a friend who had lost weight and was really getting into fitness, so I knew she could help and felt comfortable speaking to her. She told me she had a plan and we would go out for a walk one night, and while out walking she told me we were going to WW (the new Weight Watchers).

"I wasnt having it.I was not joining WW and starving myself!

"Like most people starting a 'diet' I wanted to eat before I got on the scales, because previously I was of the mindset that on a diet you were restricted, and I was going to feel cheated.

"Id been on many diets before,even a rapid weight loss program which resulted in me losing five stone in five months and then gain 10 stone when I fell pregnant and began to eat normal food again.

"I was after a quick and easy fix.

"But with some encouragement, I finally plucked up the courage and determination, and joined WW."

Leanne lost an amazing six stone during the initial days, before falling pregnant again and putting on four stone.

But she wasn't about to let that put her off her challenge - far from it in fact, and after the arrival of her newborn, she was back at it.

She said: "This time around my weight loss was slow but I kept at it even and on the days Id be fed up with the scales I tried to focus on the bigger picture.

"I would walk a little most days with my daughter in her buggy, until the time she wasnt happy sitting for any length of time, and at this point I did what I could to stay active until the moment she started nursery and I had time to really focus on my fitness.

"As I became fitter, Id not always see losses on the scales but would see a big difference in my shape and it was at this point I thought 11 stone lost would be my goal."

She added: "My journey might have been longer than other people, but I do believe its taken this long to get my head in the right mindset."

Luckily Leanne's decision to trust her pal and take a punt on the professionals at WW ended up being one of the best she's ever made, and she's feeling better than she ever has.

But it's her attitude to food that's changed as much as her physical appearance, and that's something Leanne now realises is key.

Leanne said: "WW has changed my life completely, and I can't thank my coach Morag enough.

"I've gone from hardly being able to climb stairs to now running up them. I feel amazing, mentally strong and can now tackle anything that life throws at me.

"I love eating anything I want, although I have learnt that everything must be in moderation, and I can have cake if Im sensible the rest of the day. Nothing is off limits if you track and stay active.

"I used to eat lots of chocolate, sweets, crisps, cakes and had no portion control, but WW has taught me to eat more, but change the foods Im eating, and now I have lots of fresh fruit and vegetables, chicken, fish and eggs.

"I now do lots of fresh home cooking, which all my family love. Healthier me healthier family."

She added: "At my heaviest I was wearing a size 24, but now I'm fitting into a size 12, and loving the new me.

"I also love the fact that Im a healthy role model for my daughters, and I teach them that its okay to have what you want. but in moderation.

"I hope their new mum has inspired them. Im so so happy I didnt give up and Im now determined to stay at my goal weight, and Im just getting stronger and healthier each day, and Im now onto the next chapter."

What an inspiration you are, Leanne!!

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'I hope mum has inspired them' - incredible weight loss journey as woman loses more than 11 stone - Glasgow Live

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Billie Lourd grew up in the shadow cast by a tremendous line of powerful and famous matriarchs. Her mother, Carrie Fisher, and her grandmother, Debbie Reynolds, were both famous in their own rights and for their complex mother-daughter relationship with one another.

Lourd has had to grow up with both of their legacies (and the sometimes scandalous stories) surrounding these women.

When she tragically lost both of them over the span of two days, she was left with two gaping holes and the chance to look at her life in a new way. Its been three years since Fisher and Reynolds died. What has Lourd learned about her role in life and how is she moving forward?

Fisher was very open about her life and shared insights and reflections through several memoirs. In these books, she opened up about her struggles with substance abuse as well as the reality of being such a megastar for her role as Princess Leia in the Star Wars franchise.

She told tales of dealing with sexual harassment on the job as well as reflecting on facing pressures to lose weight to play her roles.

One struggle in her life that always drew attention was her relationship with her mother. Reynolds and Fisher had a complex relationship. Fisher opened up about constantly comparing herself to her famous and beautiful mother.

As she struggled with substance abuse in her 20s, she also distanced herself from her mother. In fact, the pair barely spoke for nearly a decade.

Their reconciliation was a powerful testament to their love for one another. As Fisher found sobriety and the two were able to figure out how to work around their differences, they had a strong relationship. Some even say that Reynolds death the day after her daughters was rooted in a broken heart.

Lourd grew up with a world obsessed with her motherwell, they were at least obsessed with her mothers character, Princess Leia. Fishers daughter explained that it felt like she grew up with a third parent, the fictional Star Wars princess.

She didnt understand the obsession and tried to shut down the discussion of the character and distance herself from the films.

I just wanted my mom the one who lived on Earth, not Tatooine, Lourd explained.

Later, Lourd would be cast in some of the more contemporary iterations of the Star Wars franchise, and thats when she started to warm up to the character.

She now feels responsible for upholding the legacy of not only her mother, but also Princess Leia as a character, a character wholike Fisher herselfshowed tremendous growth and transformation over the years.

With the tragedy of losing both her mother and her grandmother at the same time behind her, Lourd is ready to find her own path in the world. She has had a leading role in the seventh and eight seasons ofAmerican Horror Story, showing that the acting genes have passed down across the generations.

As she picks up other television and film roles (including one in the hitBooksmart), Lourd is creating a unique space for herself in the Hollywood scene.

Ive always kind of lived in their shadows, and now is the first time in my life when I get to own my life and stand on my own, Lourd explained in 2016.

She knows that she will always be her mothers daughter and connected to the star in fans minds, but she also says that its time for her to find her own way:I love being my mothers daughter, and its something I always will be, but now I get to be just Billie.

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How Carrie Fisher's Death Changed Billie Lourd's Perspective On Life - Showbiz Cheat Sheet

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Some people want you to pay them money so they can tell you to eat only beef. You should not follow their advice, nutritionists say.

The all-beef diet fortunately isn't much of a fad at this point, though it's got a handful of prominent supporters. And it's barely a diet. Unlike other, more popular meat-heavy diets that have at least some scientific backing, there are no reputable nutrition experts who think eating only beef is a good idea. The people who promote the diet are minor internet celebrities, spreading their ideas based on personal anecdotes of miraculous health changes and weight loss and, of course, cashing in on the idea, as The Atlantic reported last year.

In the real world though, an all-beef diet simply doesn't have the nutritional content necessary to sustain a human being, according to Johanna DiStefano, a biochemist and head of the Diabetes and Fibrotic Disease Unit at the Translational Genomics Research Institute in Phoenix.

Related: Busted! The 7 Biggest Diet Myths

"That is the dumbest question I have heard in a long time," DiStefano said, responding to an email from Live Science that asked what would happen to a person who tried to live on only beef.

Beyond eventually leading you to run out of essential nutrients, an all-beef diet would pose a number of more basic dangers to your health, DiStefano said in a follow-up interview.

"One thing that studies show us over and over is that eating more plants, eating more of a plant-based diet, is associated with improvements in glucose homeostasis and hypertension and lipid levels," she said.

In other words, plants are connected with more-stable blood sugar, healthier blood pressure and healthier cholesterol readings.

"Beef is not," DiStefano said.

In fact, she said, animal fats are the only significant source of dangerous cholesterol for most people. Cutting meat consumption can therefore lead to significantly healthier blood.

"There's also a strong link between eating beef and certain kinds of cancer," she said. "There's very little fiber in beef. And not having fiber is associated with an increased risk of certain kinds of cancer, including colorectal cancer, as well as diabetes. So there are a lot of protections that plants and legumes and grains in your diet provide that eating meat is not going to do."

There is one large population that traditionally eats something close to an all-beef diet: the Maasai, a tribe in Kenya and Northern Tanzania who eat milk, meat, and blood almost exclusively, as a study in the journal PLOS ONE described in 2012. The Maasai generally have low blood cholesterol and don't demonstrate unusual levels of cardiac disease. However, researchers reported in that study that the Maasai also likely have genetic adaptations that help them cope with their unusual diet. Healthline noted in a 2018 article that the meat the Maasai people eat comes from animals that lead very different lives from the cows that end up in supermarkets elsewhere in the world; this could also safeguard the Maasai's overall health despite the lack of diversity in their diet.

But cancer and heart disease is not the only reason to flesh out your diet with other kinds of food, DiStefano said.

"One of the benefits of eating a diet that's diverse is that you're covering all your nutritional bases. You're getting your vitamin C. You're getting your vitamin A. You're getting other vitamins and minerals and nutrients that your body needs to function optimally," she said.

Nutritional science is still evolving, she said. But this is basic stuff. Without those key substances, things start going wrong inside a body.

"If you eat just one thing it doesn't have to be beef, it can be apples you're going to put yourself into a state of nutritional deficiency, because there's not one food out there that can provide everything you're going to need."

There are nutrients scientists are still learning about that turn out to be very important for long life, she said. And you're never going to get them all from a single entree.

As for folks who claim to be living and prospering long term on an all-beef diet, DiStefano suggested that's hard to believe.

"I don't think you can follow that diet for a year and be able to make that claim. Honestly, that kind of diet will catch up to someone sooner or later."

Originally published on Live Science.

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Can a Person Survive Eating Only Beef? - Livescience.com

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How to charge more.

Most of us experience the freelance rate plateau and become frustrated. People who go into a weight loss regimen reach plateaus. Plateaus for freelancers are especially frustrating, because they mean that income is stalled.

These plateaus may be the result of being maxed out on the number of hours you can possibly put in or the fear that your current or prospective customers may balk at you raising your rates and thus go elsewhere. Both of these are realities in the freelancing work life.

But there may be some things you can do to move out of that plateau. If any of these fit your situation, try making some changes.

1. Consider dumping the difficult clients

Every freelancer has them those few difficult clients who just seem to take up more time than they should they want your time; they continually ask for changes and then change their minds. Can you serve a couple of new clients in the time this client is taking? If so, seriously consider severing your relationship and go after new clients to fill that gap.

2. Change from per hour to per project

When you and your client agree to a price per hour, any price increase you try to implement will probably be met with objection. And its just awkward. Switch to a per project rate, at least for new clients. If, for example, you are a freelance writer and you are creating blog posts for a client, consider this. You may have a 1500-word article. You have determined an hourly rate, it is relatively easy and you finish in two hours. However, if you set up a project price based upon word count, you could come out far better, in the long term. You will have some articles that take very little time and some that take more. But you make much better profit on those that take little time.

3. Partner up

Whether you are a graphic designer, an accountant, or a writer, there are benefits to finding a trusted freelancer partner in the same niche with you. When that partner is overloaded and you are not, you can take some of those projects off his hands. And the reverse is true as well. In this way, both of you can have a steadier supply of work.

4. Stay abreast of the marketplace

When you are new in your freelancing career, you do all sorts of things to get clients. One of those things is to charge lower prices for your work, just to get the business and get yourself established. Once your reputation has been established, however, you need to re-think what you are charging.

Do the research and find out what the low and high-end pricing is. You should feel comfortable raising your rates at least to the median. If you are already at the median, go up a notch. And those are the prices you will charge any new client who comes your way. And as those new clients come in, you can then negotiate with current clients for higher fees.

It doesnt hurt to inform those older clients that you have new work coming in and that you are only going to work for clients who agree to your new rates. If some of those cheaper clients drop you, you may experience a short-term income reduction, but over time, youll make that up.

5. Expand your repertoire

Suppose you are a freelance translator. You have focused primarily on personal documents, educational transcripts and some business documents. Given the growth of global e-commerce, the demand for translations of websites, blogs and marketing materials is huge. Market yourself in this new category of freelancing it can increase your income substantially.

This is just one example of repertoire expansion writers can explore editing; artistic website designers can explore graphic designing for logos, packaging and such.

What you want to do is find related freelance categories that are higher income-producing. Gradually move into those pricier niches as older clients fall off. To make this easier for you, improve your competency in new areas. Read books, take free courses, attend seminars, even take an online MBA if you have to. An investment in your education always pays off in many ways.

Reaching an income plateau is no fun. You got into this freelancing business because you had goals independence, a passion for your work and, of course, the desire to be in control of how much you will make. If you are not satisfied with your current income, take a serious look at these five suggestions and see which ones you can implement to get the income boost you want.

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Hit The Freelance Rate Plateau? Here Are 5 Ways To Charge More - Forbes

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With the holiday season quickly approaching, it's a great time to review the most successful habits that can help you stay healthy even when you're surrounded by temptations from now through New Year's. Regardless of what style of eating you consider healthy -- keto, vegan, paleo -- those who have mastered their dietary health share the following common practices. And you should too.

Visit the grocery store at least once a week. Healthy eating requires you to have nutritious food available. To do so, you may find yourself at the grocery store every few days restocking meats, fruits and vegetables. Make a list of items you need before you go to the store and stick to the list. Buy most of your food from the perimeter of the store and stay out of the middle aisles as much as possible.

Use your kitchen. Do you spend more time in your kitchen or your living room? Start spending more time in the kitchen learning how to cook healthy meals. Now, there's nothing wrong with a simple grilled chicken breast, but there are so many delicious options for healthy eating if you take the time to learn. Read a book, watch a video, take a class -- whatever you do, make cooking a part of your day and you'll be proud of your meals and have the peace of mind knowing exactly what's in your food.

Prepare meals and snacks daily. Unless you work from home, you don't have the convenience of stepping into your kitchen when it's time to eat. Before you leave your house in the morning, make sure you have your food prepped for the day ahead. It could be something as simple as leftovers from last night's dinner for your lunch and a yogurt and almonds for a snack. Use your kitchen as the hub from where your meals originate. This way you won't skip a meal altogether or be tempted to grab less than desirable options such as fast food.

Know your enemies. Healthy food for one person may be poison to another. Food allergies are very common and even if a food is healthy it may not agree with your body. If you have issues with gluten, dairy or soy, those foods should not be a part of your diet. This still leaves you with ample options, as long as you're prepared ahead of time. If you notice unpleasant symptoms after eating certain foods, cut those foods out of your diet for a month and see if you feel better overall. If you want more definitive answers, your doctor can recommend a lab where a blood test is performed to identify specific food allergens.

Eat for the right reasons. The main reason for eating in the first place is to nourish the body. This doesn't mean you can't enjoy your food, but eating purely for pleasure gets a lot of people into trouble with their weight and overall health. Build your meal around the benefit it will provide for your body and then you can get creative with combinations of foods, flavors and preparation methods. Make a habit of including all three macronutrients in your meals -- protein, fat and carbohydrates.

Master these tips and you'll be on your way to establishing healthy habits this holiday season and building long-term success. For more exercise and nutrition tips, visit PushFitnessTraining.com for links to our blog and social media resources.

Joshua Steckler is the owner of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact him at PushFitnessTraining.com.

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How to avoid overeating during the holidays - Chicago Daily Herald

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Felicia Sonmez and Lenny Bernstein, The Washington Post

WASHINGTON - White House press secretary Stephanie Grisham said it is "absolutely not" true that President Donald Trump's visit to a doctor Saturday was anything other than a routine physical exam, maintaining that he is "healthy as can be."

"Oh, the rumors are always flying," Grisham said Saturday when asked during an interview with Fox News Channel host Jeanine Pirro whether there was any truth to the speculation that the visit was out of the ordinary. "Absolutely not. He is healthy as can be. I put a statement out about that. He's got more energy than anybody in the White House. That man works from 6 a.m. until, you know, very, very late at night. He's doing just fine."

Trump, 73, made a visit Saturday afternoon to Walter Reed National Military Medical Center in Bethesda, Md. The trip came on a day when the president had no public events on his schedule.

Trump had his first annual physical as president in January 2018. His second was in February 2019. Trump's doctors hailed his health as "excellent" and "very good" after those exams.

Trump mentioned his visit to Walter Reed in a tweet early Sunday.

"Visited a great family of a young man under major surgery at the amazing Walter Reed Medical Center," he said. "Those are truly some of the best doctors anywhere in the world. Also began phase one of my yearly physical. Everything very good (great!). Will complete next year."

For a typical annual physical exam, a patient would fast, usually overnight, so accurate blood tests could be performed. The White House said that Trump was getting a jump on a portion of his physical and that lab work was included.

Trump's 2018 checkup, which included a voluntary cognitive test at a time when critics were questioning his mental fitness, began about 1 p.m. and lasted more than three hours, according to the report given at the time by then-White House physician Ronny Jackson. Twelve other doctors consulted in the tests.

Other than being overweight and having high cholesterol, Trump's results were normal, Jackson said then, crediting the president's genes for his overall good health.

At his 2019 exam, Trump had crept over the line into obesity at 243 pounds, joining about 40% of American adults in that category.

According to the White House, his heart rate during the February exam was 70 beats per minute and his blood pressure was 118/80 mmHg, both good. The dosage of his cholesterol-lowering drug had been increased, the White House reported.

A president's physical exam also might include an electrocardiogram and perhaps a stress test, which involves walking on a treadmill or riding a stationary bicycle while physicians monitor blood flow in the heart, blood pressure and breathing. Trump could return to Walter Reed for those.

Undergoing a physical is voluntary, and Trump has the right to decide how much information he wants to release to the public. Jackson said in 2018 that "absolutely nothing" was withheld from the public and that Trump's release of information then was the broadest in history.

Trump doesn't drink alcohol or smoke, but he is fond of fast food; his exercise routine consists mainly of golf.

In a statement Saturday, Grisham said Trump "remains healthy and energetic without complaints, as demonstrated by his repeated vigorous rally performances in front of thousands of Americans several times a week."

Grisham said Trump also "stopped by to say hello to the medical staff of Walter Reed, to share his thanks for all the outstanding care they provide to our Wounded Warriors, and wish them an early happy Thanksgiving."

During the visit, Trump met with the family of a Special Forces soldier who had been injured in Afghanistan, she added.

Later, in her appearance on Fox News Channel, Grisham said Trump has "a really busy year ahead," so he "decided to go to Walter Reed and kind of get a head start with some routine checkups as part of his annual exam."

"That's all it was. It was very routine. We had a down day today. And so, he made the decision to head there," she said.

As she wrapped up the interview, Pirro described Trump as "almost superhuman," adding, "I don't know how anyone can deal with what he's dealing with" in Washington.

- - -

The Washington Post's Toluse Olorunnipa contributed to this report.

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Trump is 'healthy as can be,' White House press secretary says after doctor visit - The Advocate

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