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Sherry B, a healthy and active 61-year-old woman, came to my office several months ago. She had noted an unusually fast heart rate during exercise, and felt lightheaded when standing in line at the grocery store or after finishing her five-mile run. She carried a water bottle with her and drank from it throughout our meeting. I dont understand! she said, Im always thirsty, even though I drink water constantly. Most of her symptoms had started the previous year when she decided to clean up her lifestyle, began to exercise more regularly, and stopped eating out. She added proudly that she had thrown away her salt shaker.

After ruling out diabetes, weak heart, anemia, and other medical conditions, I suspected that Sherry was one of the few Americans who may actually not consume enough salt in their daily diet.

Those at higher risk for getting insufficient salt (sodium) in their diet include people who sweat heavily with exercise or at work, have normal or low blood pressure, have normal heart and kidney function, and consume a very-low-sodium diet. In addition to an inappropriately fast heart rate and lightheadedness with standing, other symptoms can include constipation, fatigue, headaches, and even fainting. In extreme cases, excessive sodium restriction can cause brain swelling. There is no simple way to diagnose this problem; routine blood tests, including measurement of sodium levels in the blood, are typically normal.

We all know that too much salt is bad for our health. Excess sodium intake causes elevated blood pressure and increases the risk of cardiovascular disease (CVD). But consuming too little salt can also be harmful.

When we do not replace the salt we lose every day in our urine and feces, exhaled breath, and sweat, we cannot retain sufficient water to properly regulate our blood volume. This is because our kidneys precisely regulate the sodium concentration in our blood so that it matches the concentration in our cells. If we drink too much water without consuming enough sodium, our blood becomes more diluted than our cells. This forces the kidneys to eliminate the excess water as dilute urine. As a result, we can become dehydrated, no matter how much water we drink.

Individual sodium needs vary, but most people require at least 1,500 milligrams (mg) of sodium every day (roughly 2/3 of a teaspoon of table salt), with an additional 300 mg added per hour of exercise. When sodium intake is extremely restricted, the body compensates by increasing production of hormones called renin and aldosterone, which signal the blood vessels to narrow, and tell the kidneys to retain salt and water in an attempt to maintain balance. When sodium intake is so low that blood pressure drops when we stand (orthostatic hypotension), the body produces more norepinephrine, a fight or flight hormone that tells the heart to beat more quickly and forcefully.

Many studies have shown that consuming more than 5,000 mg of sodium per day is associated with increased risk for CVD. The PURE study, the largest international study to examine the relationship between sodium intake and health, looked at the relationship between sodium consumption and CVD risk in over 95,000 people from the general population. The authors reported a J-shaped association, with the lowest risk of CVD events in those with moderate sodium consumption (about 4,500 mg per day). Both higher and lower consumption (less than 3,000 mg per day) was associated with increased risk. (The study accounted for those who consume very little salt due to other illnesses.)

The great majority of Americans consume excessive amounts of sodium, mostly in the form of commercially processed foods. Approximately 80% of our sodium intake comes from processed and restaurant foods, another 15% from foods that contain sodium such as olives and pickles, and only about 5% from salt added in the home.

From a CVD standpoint, the ideal diet would mainly consist of home-cooked, plant-based foods, but with a modest amount of added salt. With this strategy it is almost impossible to exceed the (somewhat arbitrary) 2,300 mg upper limit recommended by the American Heart Association.

Without a doubt, the typical Western diet, heavy in processed foods and extremely high in sodium, is contributing to excess CVD risk in the majority of Americans. However, we also need to keep in mind that a modest amount of sodium is essential for proper regulation of blood volume and nervous system function. In otherwise healthy people, there is no proven benefit, and possible harm, from overly restricting salt intake.

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In defense of the salt shaker - Harvard Health Blog - Harvard Health

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For pro distance runner Emily Infeld, 2019 has been a rollercoaster of a year. After a series of injuries left her sidelined from racing for most of 2018, the 29-year-old decided to undergo hip surgery in January to repair her torn labrum, which she and her doctors suspect contributed to other injuries. Two months later, she was cleared to walk again, then was able to start a run/walk program starting in April.

It wasnt until June that Infeldwho won bronze in the 10,000 meters at the 2015 World Championships and competed in the 2016 Rio Olympicswas back training normally again, running every day and logging between 82 and 89 miles per week with her fellow Bowerman Babes in Portland, Oregon. In August, she laced up to race for the first time in over a year at the Beach to Beacon 10K, where she finished fourth overall and first American female in 32:39.

After the 10K, she told Runners World, It was good to have positive momentum and just really hurt again. I was just texting Shalane [Flanagan], and I said, I havent worked that hard in forever.

Since that rust-buster race, Infelds been on a roll. At the Reebok Womens 10K in Boston on October 14, she placed third in 32:15 behind Molly Huddle and Iveen Chepkemoi of Kenya. She also flew to New York City to race the Abbott Dash to the Finish Line 5K on November 2, which doubles as the USATF 5K Championships, where she placed third behind former American 5K record holder Shannon Rowbury and unsponsored runner Jessica Tonn.

I havent raced a 5K in a long time, so Im a little nervous, Infeld said before the race. We took out the Boston 10K really hard, and that pace felt faster than I thought it would, so I let a gap open up between me and the leaders. But I wish I hadnt let that gap open, because we ended up running the same pace for the rest of the race. For the 5K, I am going to try to hang with the lead pack from the start and see what happens. Its a good race to hurt.

Infeld said that while her workouts were inconsistent earlier this year, shes finally hit a steady groove. When I was just getting back into running, Id have an amazing workout one day, and then a terrible one the next, she said. But lately Ive been feeling good and my training has been consistent, which hasnt happened in a while. Its been steady progress with less really bad days.

[Smash your goals with a Runners World Training Plan, designed for any speed and any distance.]

One key component of staying healthy and energized throughout workouts and races has been practicing good nutrition habits. For Infeld, who now runs close to 100 miles per week, that means eating a variety of grains, produce, protein, fats, and the occasional sweet to stay fueled throughout the day. Here, she describes what she typically eats and drinks for breakfast, lunch, dinner, and snacks.

I usually wake up between 7:15 and 7:30 a.m. to get ready for our 9-a.m. workout. I live about 30 minutes from the Nike campus, so oftentimes, Ill make my breakfast and coffee and eat it in the car on the way to the track.

Lately, Ive been obsessed with Shalanes sweet potato waffles [from Flanagans cookbook Run Fast. Cook Fast. Eat Slow], which are made with mashed sweet potatoes, butter, sugar, whole wheat flour, and lots of spices like pumpkin pie spice and cinnamon. I make a big batch of them on Sunday and freeze them, then I toast one each morning and spread a little peanut butter on top for breakfast. Ill also have coffee with a little milk and a scoop of collagen powder, plus a banana.

Before I head to the track, I always pack a snack, such as a bag of trail mix, pretzels, or nuts. Im always craving salt. I also bring a Clif Bar for after the runmy favorite is the Caramel Cashew Whey Protein bar, which has 14 grams of protein and 5 grams of sugar.

For lunch, I love making a big scramble with eggs, veggies, and parmesan cheese. I like to make my eggs as colorful as possible, so Ill usually throw in red bell peppers, spinach, mushrooms, and tomatoes, and Ill have that with some sourdough toast on the side. If I need a little more afterward, Ill have yogurt with granola and fruit, or hummus and carrots.

Lunch usually holds me over until our second workout of the day, but if I get hungry in the afternoon, Ill have pretzels with hummus, peanut butter and jelly on toast, or a bit of leftover pasta from the night before. Since it gets dark so early this time of year, I crave dinner earlier in the day, so I usually need a good-sized snack to tide me over until dinner.

My boyfriend Max and I love to cook dinner together at night. I like one-bowl meals, so our dinners are usually big bowls of veggies, proteins, and carbs, with a hearty sauce and sourdough toast on the side. Ive been obsessed with pumpkin lately, so the other night I made a pumpkin sauce with olive oil, salt and pepper, and crushed cashews to go on top of rigatoni pasta with chicken, sauted spinach, and mushrooms.

If I want something a little less carb-heavy, Ill have a bowl with roasted veggies, rice, protein, and avocado. I like to alternate my proteinsIll have fish two nights a week, red meat once a week, and chicken on the other nights. During the summer, well grill steaks or burgers, but the grills mostly put up for the season.

Clif Whey Protein Salted Caramel Cashew Bars

Justins Classic Peanut Butter Squeeze Packs

Vital Proteins Hydrolyzed Collagen Powder

Tonys Chocolonely Dark Chocolate Bundle

I have a big sweet tooth, but I know I cant always eat a big bowl of ice cream, so I make do with dark chocolate every night. If Im still craving something sweet after the chocolate, Ill have chia pudding or yogurt with granola. On special occasions, Ill bake something like pumpkin chocolate chip cookies, which Max and I devour in like four days.

The night before a race, I try to eat something similar to what I usually eat for dinner, like pasta, bread, protein, and veggies. The next morning, I wake up at least two hours before the race. My typical race-day breakfast is a bowl of oatmeal with a banana, a packet of peanut butter, and coffee. I always have pretzels on hand to snack on, because they sit really well with me. If my race is later in the morning, Ill have a Clif Kid Z bar, which is smaller than other bars and doesnt feel heavy in my stomach.

After the race, I love to try something I dont usually order at restaurants. After my 10K in Boston, I had a lobster roll with chips. I love a good postrace burger, too.

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Pasta, Pretzels, and Pumpkin Everything Help Emily Infeld Power Through Training - Runner's World

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Also called forbidden or purple rice, black rice is a type of rice that belongs to the Oryza sativa L. species (1).

Black rice gets its signature black-purple color from a pigment called anthocyanin, which has potent antioxidant properties (2).

In ancient China, its said that black rice was considered so unique and nutritious that it was forbidden for all but royalty (1).

Today, thanks to its mild, nutty flavor, chewy texture, and many nutritional benefits, black rice can be found in numerous cuisines around the world.

Here are 11 benefits and uses of black rice.

Compared with other types of rice, black rice is one of the highest in protein (3, 4, 5, 6).

Per 3.5 ounces (100 grams), black rice contains 9 grams of protein, compared with 7 grams for brown rice (3, 5).

Its also a good source of iron a mineral thats essential for carrying oxygen throughout your body (7)

A 1/4 cup (45 grams) of uncooked black rice provides (3):

Black rice is a good source of several nutrients, particularly protein, fiber, and iron.

In addition to being a good source of protein, fiber, and iron, black rice is especially high in several antioxidants (8).

Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals (9).

Theyre important, as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimers, and certain forms of cancer (9).

Despite being less popular than other rice varieties, research shows that black rice has the highest overall antioxidant capacity and activity (10).

In fact, in addition to anthocyanin, black rice has been found to contain over 23 plant compounds with antioxidant properties, including several types of flavonoids and carotenoids (8).

Therefore, adding black rice to your diet can be an easy way to incorporate more disease-protecting antioxidants into your diet.

Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties.

Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other plant based foods like blueberries and purple sweet potatoes (2, 11).

Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects (2, 12).

Furthermore, animal, test-tube, and population studies have shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer (13, 14, 15, 16).

Anthocyanin is a pigment thats responsible for the black-purple color of forbidden rice. Its also been found to have potent anti-inflammatory, antioxidant, and anticancer effects.

Research on black rices effects on heart health is limited. However, many of its antioxidants have been shown to help protect against heart disease.

Flavonoids like those found in black rice have been associated with a decreased risk of developing and dying from heart disease (17, 18).

Additionally, early research in animals and humans suggests that anthocyanins may help improve cholesterol and triglyceride levels (13).

One study in 120 adults with high cholesterol levels found that taking two 80-mg anthocyanin capsules per day for 12 weeks resulted in significantly improved HDL (good) cholesterol levels and significantly reduced LDL (bad) cholesterol levels (19).

Another study analyzing the effects of a high cholesterol diet on plaque accumulation in rabbits found that adding black rice to the high cholesterol diet resulted in 50% less plaque buildup, compared with diets containing white rice (20).

While this study suggests that eating black rice may protect against heart disease, these results have not been observed in humans.

Black rice contains antioxidants that have been shown to help protect against heart disease. However, more research is needed to understand black rices effects on heart disease.

Anthocyanins from black rice may also have potent anticancer properties.

A review of population based studies found that higher intake of anthocyanin-rich foods was associated with a lower risk of colorectal cancer (16).

Furthermore, a test-tube study found that anthocyanins from black rice reduced the number of human breast cancer cells, as well as slowed their growth and ability to spread (21).

While promising, more research in humans is needed to fully understand the ability of the anthocyanins in black rice to reduce the risk and spread of certain types of cancer.

Early research suggests that the anthocyanins in black rice may have strong anticancer properties, but more studies are needed.

Research shows that black rice contains high amounts of lutein and zeaxanthin two types of carotenoids that are associated with eye health (8).

These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals (22).

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves (22).

Research suggests that these antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. They may also decrease your risk of cataracts and diabetic retinopathy (23, 24, 25, 26).

Finally, a 1-week study in mice found that consuming anthocyanin extract from black rice resulted in significantly less retinal damage when animals were exposed to fluorescent lights. Still, these findings have not been replicated in humans (27).

Black rice contains the antioxidants lutein and zeaxanthin, both of which have been shown to protect your retina from potentially damaging free radicals. While anthocyanins may also protect eye health, research in humans is currently lacking.

Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye.

People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestine (28).

Gluten can also cause negative gastrointestinal side effects, such as bloating and abdominal pain, in individuals with gluten sensitivity (28).

While many whole grains contain gluten, black rice is a nutritious, naturally gluten-free option that can be enjoyed by those on a gluten-free diet.

Black rice is naturally gluten-free and can be a good option for those with celiac disease or gluten sensitivity.

Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness (29, 30).

Furthermore, early animal research suggests that anthocyanins like those found in black rice may help reduce body weight and body fat percentage (14, 15, 21).

One 12-week study found that giving mice with obesity on a high fat diet anthocyanins from black rice resulted in a 9.6% reduction in body weight. However, these results have not been replicated in humans (21).

While research on black rices role in weight loss in humans is limited, it has been found to help reduce weight when combined with brown rice.

In a 6-week study in 40 women with excess weight, those who ate a mix of brown and black rice up to 3 times per day on a calorie-restricted diet lost significantly more body weight and body fat than those eating white rice (31).

Given that black rice is a good source of protein and fiber, it may aid weight loss. Also, while animal studies have suggested that anthocyanins may have benefits for weight loss, more research in humans is needed.

Black rice may also offer other potential benefits, including:

While more research is needed, black rice may help lower blood sugar levels in individuals with type 2 diabetes and reduce the risk of NAFLD.

Cooking black rice is easy and similar to cooking other forms of rice.

To prepare it, simply combine rice and water or stock in a saucepan over medium-high heat. Once boiling, cover it and reduce the heat to a simmer. Cook the rice for 3035 minutes, or until its tender, chewy, and all the liquid has been absorbed.

Remove the pan from the heat and let the rice sit for 5 minutes before removing the lid. Use a fork to help fluff the rice before serving.

Unless specified otherwise on the package, for every 1 cup (180 grams) of uncooked black rice, use 2 1/4 cups (295 ml) of water or stock.

To keep the rice from becoming gummy when cooking, its recommended to rinse the rice under cool water before cooking to remove some of the extra starch on the surface.

Once the rice is ready, you can use it in any dish in which you would use brown rice, such as in a grain bowl, stir-fry, salad, or rice pudding.

Black rice is prepared similarly to other types of rice and can be added to a variety of savory and sweet dishes.

While not as common as other types of rice, black rice is the highest in antioxidant activity and contains more protein than brown rice.

As such, eating it may offer several health benefits, including boosting eye and heart health, protecting against certain forms of cancer, and aiding weight loss.

Black rice is more than just a nutritious grain. When cooked, its deep purple color can turn even the most basic meal into a visually stunning dish.

If you want to try black rice and cant find it locally, shop for it online.

More:
11 Surprising Benefits and Uses of Black Rice - Healthline

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Consider the banana. When they go extinct, kaput, vamoose, maybe thats when well finally realize weve wrecked things. Even though we regularly hear about freak floods and heat waves and climate refugees, even though the evidence of a profound change is everywhere around us, we still cross fingers, hope its all just a wobble in the Earths rotation, and get on with the daily grind. But what will happen when we lose something so basic to our diets? What will we do when our 49-cents-a-pound bananas spike to $5 per banana or higher? Thats coming soon, certainly in our lifetime. Climate change has exacerbated the spread of black sigatoka, a fungus first spotted in Fiji in the 60s, which thrives in hotter and wetter conditions and is killing off the worlds bananasa fruit already made vulnerable when we reduced them to a bland monoculture crop.

No more banana bread, banana pudding, banana splits or banana cream pie. Im not sure how Ill cope without banana smoothies. And thats just the gut-wrenching start. Experts say well also bid farewell to chocolate, coffee, many varieties of nuts, avocados and even maple syrup. The maple tree has long grown like a weed in this part of the world, but wildly unpredictable springs have messed up their internal sap clocks, and researchers predict that in a few decades, the trees will be unable to adapt to hotter and drier summers and will go extinct. Well need a new national pancake topping as well as a new flag.

Food rationing isnt anything new. As a blundering species, weve managed to survive shortages brought on by nature and by us. The much-revered American food writer M.F.K. Fisher released How to Cook a Wolf in 1942, written for housewives coping with hunger brought on by wartime ration cards. She says theres something noble in finding creative solutions to having nothing, but warns against monotony. And if all else fails, have a good drink before dinner.

These apocalyptic predictions seem especially unfair today, when our food supply is more diverseand sophisticatedthan ever before. As a child in 1970s Canada, my diet consisted almost exclusively of Life cereal, cans of SpaghettiOs and Twinkies. Now Im a parent of a preschooler whos bored if we serve him Korean barbecue more than once a month. When the server at our local pub asks if he wants shaved truffle on his fries, he shrugs a Sure, why not.

How did that happen? How did we arrive at a time when the average No Frills carries a dozen types of lettuce and New Zealand spring lamb chops? (And how is it always spring there?) Globalization, and the resulting web of economies, is one big reason. So is the great advantage of living in this exceptionally diverse city. But I worry every time I contemplate that wall of lettuce, that our appetites will be our undoing. Our hunger for new foodsfor having our vegetables available to us year-round, for flying them in from countries that are burning their rainforests to meet our demandis also to blame for melting glaciers and drowning polar bears. Guilt about the environmental cost of our ravenous diets was what inspired the 100-mile diet and the Slow Food movement. Both have been criticized for their exclusivityonly the wealthy can afford a purely locavore, non-freezer-bagged food supply. But at the rate were going, with our disappearing crops, the fears of peak oil, tariff wars and massive migrations of displaced people fleeing droughts and other climate disasters, we all need to anticipate what a banana-less life will mean.

Some solutions are easy. Ive stopped buying (so much) out-of-season produce. I also put away preserves and canned tomatoes for the winter. (The canning fad of the past couple of years is paying off.) I keep a list of stores that stock local products and avoid restaurants that dont serve Ocean Wise fish. But the harder work is being done by food technologists and researchers, and by start-ups, many of them in the GTA, who are developing protein-rich products that imitate meat, crops that can adapt to whiplash weather patterns, and technologies that, if they work, can stop us from throwing away what food supplies we have (one UN report estimates that 30 per cent of food is wasted).

We have to figure it out, and quick. Rising temperatures are expected to decimate many wine regionsproduction could drop 85 per cent in the next 50 years. So much for that good drink before dinner. Mark Pupo

Part 1: These farming revolutions are changing the way we grow foodLocal start-ups are using drones, AI and even vodka to change the future of agriculture

Part 2: The frozen food aisle is full of credible mock meatsGrocery stores suddenly have faux burgers and meatballs galore. We asked our chief food critic, Mark Pupo, to taste-test some of the Canadian-made options

Part 3: Salted crickets are the new roasted peanutsEvery week, Entomo Farms harvests millions of crickets, all destined for the dinner table

Part 4: Dairy-free cheese is deliciousStokess Vegan Cheese is stinky and sharp in all the right ways

Part 5: Fake meat doesnt have to cost a fortuneA U of T lab is figuring out how to make animal-free meat affordable for everyone

Part 6: This woman wants to make chickenless eggs and cowless milkThe cellular scientist Isha Datar on how scientists will conjure real animal products without any animals

Part 7: This guy is inventing a pulled pork sandwichhold the porkAdrian Pascu, also known as the Alternative Butcher, is creating an organic pork alternative to compete with Beyond Meat

Part 8: Toronto chefs are embracing the gourmet bug crazeHeres where to find ants, crickets and mealworms on the menu

Part 9: this grocery store is a one-stop shop for sustainable diningThe Good Rebel is the citys first all-vegan supermarket

These stories originally appeared in the November 2019 issue of Toronto Life magazine. To subscribe, for just $29.95 a year, click here.

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The future of food - Toronto Life

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Fall brings change, but change can be a good thing. What would you like to change about your current health routine? It takes about 30 days to create a habit, and until then change can be uncomfortable. Will you take the challenge with me over the next few months before the New Year and start a resolution right now? How about making your exercise routine a habit? It means sticking to the goals of fitness you may have started in January and have now let go due to your busy schedule. Lets talk about what a fitness routine looks like.

First of all, why dont you set some activity goals. Some people exercise to lose weight, while others want to gain strength. I think that exercise does so much more than that. Working out is the number-one antioxidant for the brain. Exercise increases brain-derived nerve growth factor, which makes new neuronal connections in the brain. It can help slow brain degeneration and prevent dementia. That is extremely amazing in my opinion. Exercise is also an antioxidant for every cell in the body. We cannot help but be exposed to oxidation through pollution, pesticides, alcohol, sugar, fried foods and normal aging, for example. Working out is also an important way the body detoxifies. As you sweat, the liver releases toxins and they get released through the glands. Increasing detox can aid in balanced hormones, regulate digestion, increase clarity of mind and improve skin health.

Physical fitness doesnt have to take place inside or even at a gym. If you are moving your body you are exercising. I suggest picking something you like to do and then putting it on your schedule. If you plan for success, you are more likely to succeed. Think about it, look at your schedule in the beginning of the week and pick three days you can do something active. Aim for about thirty minutes of time, it can be morning, mid-day or night.

During the session, challenge yourself every day a little bit more. If you begin walking, try jogging a little or walking uphill, then go back to walking again. Variety helps your muscles continue to get stronger. Try varying your routine and the type of exercise. One day you can do strength training, one day walk/run, or join a class that varies the workouts. Routine is not always a good thing muscles do get complacent.

I see many patients give up after a few weeks if they arent seeing progress on the scale. I want to encourage you to not focus on the number of the scale, but rather how you feel. If you feel great, and are fitting into smaller sizes of clothes, progress is happening. Progress can take weeks or months before you see any results, and even longer for others to take notice. Be patient with yourself, and dont give up.

However, most of your progress happens in the kitchen.

Eating a clean, healthy, whole food diet with enough protein will give your muscles the tools they need to get stronger. It is possible to train yourself to exercise as part of who you are. Imagine that you cannot possibly live without it.

Dr. Allison Apfelbaum is a naturopathic primary care doctor at Tree of Health Integrative Medicine clinic in Woodinville. To learn more go to http://www.treeofhealthmedicine.com, or call 425-408-0040 to schedule an appointment.

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Staying fit through the holidays - Issaquah Reporter

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GORGING on McDonalds five times a week, Jessica Dotson's weight began to spiral out of control.

The "fussy eater" spent thousands on McNuggets guzzling 20 at a time with a side of large fries.

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The mum-of-two said it was only after having her second baby that she realised she needed to change her ways - for the sake of her kids.

Her weight had spiralled to almost 18st and her blood pressure and cholesterol levels had rocketed.

Doctors warned the 26-year-old she was heading for a heart attack if she didn't shed pounds.

So, determined to stick around for her kids, Jessica started an intermittent diet plan in February - cutting her calorie intake in half.

And the results soon started to show, as she lost a staggering 7st in just nine months.

Now weighing in at 10st 3lbs, it means Jessica has dropped eight dress sizes, from a US 22 to 6 - the equivalent to a UK 26 to 10.

Jessica, from Talladega, Alabama, US, said: "I feel confident now.

"I'm not there yet because I was so big for so long.

"It's still hard to see myself as smaller. That's something I have to work on because it's a major, drastic change.

"I can do more stuff with my kids. I get more active with them, and buying clothes is a lot easier too."

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Jessica said she had suffered with a high blood pressure while she was pregnant with her first son.

She experienced the same problems during her second pregnancy, but soon realised her weight was partly to blame.

"When I went to my six-week postpartum checkup from having my daughter, I was like at this rate I could have a heart attack," Jessica said.

When I went to my six-week postpartum checkup from having my daughter, I was like at this rate I could have a heart attack

"I had just had a baby, I had two kids, I needed to do something where I could be around for them."

After researching her options, Jessica said she opted to try intermittent fasting.

Also known as the 16:8 diet, favoured by Friends star Jennifer Aniston, the plan involves eating within an eight-hour window and fasting for 16 hours a day.

A summary of studies, published in the Annual Review of Nutrition in 2017, found that 11 of 16 trials into the method reported some weight loss.

The idea behind it is simple, by restricting the hours of the day you can eat means you restrict calorie intake.

The plan has been found to improve blood pressure, and also reduce a person's risk of cancer and heart disease, as well as reducing inflammation.

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For Jessica, the diet plan meant cutting her 3,000 calorie-a-day diet in half, meaning she was eating just 1,500 calories.

"I was basically eating fast food before," she said. "I could eat a 20-piece chicken McNugget box and large fries by myself.

"It was basically gluttony, just eating and eating.

"I had McDonald's nearly every day. Food was my coping mechanism, so whenever I got upset about something I would just eat."

As well as cutting calories, Jessica made an effort to include more veg in her diet.

The mum-of-two, who works as an admin clerk, said: "I'm a very picky person. I don't eat a lot of vegetables, I should be taking vitamins to supplement those veg I'm not getting.

"Before, it was fast food. Even if I wasn't eating out I was cooking something greasy at home.

"I still find pleasure in my food, it's my main thing."

JESSICA'S DIET OVERHAUL

BEFORE

Breakfast: Pancakes with sausage, or pop tarts

Lunch: McDonald's (usually a 20-piece McNugget box with large fries), noodles or macaroni

Dinner: The same, depending on what had been for lunch

Snacks: Pop-tarts, nachos, chocolate, chips

AFTER

Breakfast: Bacon and eggs

Lunch: Chicken and vegetables, occasionally a McDonald's (usually a six-piece McNugget box with small fries)

Dinner: Small portion of macaroni with green beans

Snacks: Small snack of around 100 calories, such as a Slim Jim jerky snack or packet of crackers

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While diets have failed for Jessica in the past, she said the key with fasting is that you don't have to exclude many foods - rather, cut down.

She said she's switched fizzy drinks for diet options and water, but tries not to deprive herself of anything.

"If I tried other diets they would fail, because I would want to eat something - and eat it," she said.

"It's been all about moderation and self-control.

"Sure you can have a piece of candy, but you have to eat that one piece and not the whole bag.

"It's involved a lot of self-control and self-determination."

As well as intermittent fasting, Jessica started dancing to YouTube fitness videos, to build up the confidence before joining the gym.

And she still treats herself to a McDonald's every now and then - though she's swapped the 20-piece McNugget meal for a six-piece meal with small fries.

"I've saved a lot of money," she admitted.

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"I've gone from going once a day to maybe twice a week, something like that.

"It's now more of a treat, I've saved probably $35 a week.

"I do feel pleased with what I've done. My blood pressure problems are gone. I don't have high blood pressure anymore."

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Exercise does a body good at any time of day, but it might come with extra health benefits before breakfast.

People who worked out on an empty stomach after fasting overnight burned double the amount of fat compared to those who exercised after eating the first meal of the day, in the study published by the Journal of Clinical Endocrinology and Metabolism.

They were also able to better control their blood sugar levels and adjusted easily to their before-breakfast workout sessions.

We found that the muscles adapted more to exercise and peoples overall response to insulin was improved, Javier Gonzalez, the study co-author and a senior lecturer in the department for health at the University of Bath, told TODAY.

For otherwise healthy people, exercising before breakfast poses few issues," he added. "In our study, the participants did not report that the exercise felt any more difficult.

The study was conducted in the U.K. and included 30 overweight or obese sedentary men split into different groups.

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To see how their bodies would respond to a longer-term training regimen while manipulating nutrient-exercise timing, 12 participants were randomly assigned to consume a carbohydrate breakfast drink, then engage in a cycling session two hours later.

Nine other participants did the same exercise but on an empty stomach after fasting overnight. They were then given the breakfast drink two hours after their workout.

The men in both groups worked out three times a week for six weeks. They had no other diet controls or restrictions.

The remaining nine participants were assigned to a control group that didnt do any exercise.

Besides burning double the amount of fat as the group who exercised after breakfast, the before-breakfast exercisers showed muscle adaptations that can be important for controlling blood sugar levels.

For example, we observed a greater increase in the key sugar transporter known as GLUT4, which helps the muscle take sugar out of the bloodstream, Gonzalez said.

They burned more fat because their lowered insulin levels meant they could use more of their fat tissue as fuel, the authors stated. But, they didnt lose more weight than the after-breakfast exercisers, likely because both groups consumed and burned the same amount of calories.

Previous research, which was focused on athletes and lean people, has suggested exercising before breakfast can increase fat use and promote beneficial adaptations in muscle, Gonzalez said. This was the first study to show the same effects in overweight and obese men.

The authors are now very keen to find out whether the results could also apply to women, Gonzalez added.

There are some differences between men and women in their fat-burning during exercise," he said. "This may be important for the response to breakfast and exercise.

Other experts, including Daniel Pink, author of When: The Scientific Secrets of Perfect Timing, have praised morning exercise for different reasons.

You get it over with right away, theres less chance of something interfering with your workout and you have a momentum, Pink said. It also helps people start the day with a mood boost.

But exercising before breakfast is not for everyone, including those with diabetes who are on insulin treatment and could increase their risk of hypoglycemia, Gonzalez said.

Healthy people who are simply worried they wont have the energy to get their heart pumping before their morning bagel or scrambled eggs can try drinking some strong black coffee before their workout to help the exercise feel a little easier, he added.

Follow TODAY Health and Wellness on Facebook and subscribe to our newsletter "One Small Thing" for easy tips to improve your life every weekday!

A. Pawlowski is a TODAY contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

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The flexibility that freelancing offer is a double-edged sword. Sure you often get to work wherever and whenever you want, but it also means youre constantly battling yourself to get work done on time.

As a freelancer myself, over the years, Ive learned some simple but effective hacks that have quadrupled my productivity. I credit them for keeping me focused and growing my income. Take a look at my treasure trove of productivity hacks and see if any can benefit you too, whether youre a freelancer, entrepreneur, or a 9-5 office worker.

Self-discipline is the most important part of working at home. Having a set schedule is one of the best ways to ensure that youre always on the right track. When creating your schedule, make sure to plan for your hobbies and breaks aside from your work.

Waking up early gives you a better chance of starting your day right since youre not rushing. It gives you ample time to eat a healthy breakfast, workout, and get yourself in the right mindset.

Just as our body has a circadian rhythm that tells us when to sleep and wake up, we also have a cycle called the ultradian rhythm. It consists of 90-minute blocks of heightened focus and productivity.

The start of the ultradian rhythm is the best time to do tasks requiring critical-thinking and problem-solving. As it reaches the 90-minute mark, your focus and energy wane. This is the best time to do high level work.

After 90 minutes, its best to take a 15 to 20-minute break to give yourself time to recharge. Instead of using this time to check your social media, interact with your family members, take a short walk, stretch, and hydrate yourself to freshen up.

Researchers say that most productive time of the day is 10:26 am, while 2:55 pm is the least productive because of the post-lunch slump. As such, its best to plan your schedule in such a way that youre tackling your most important tasks first.

Checklists are a great way to establish short and long-term goals. Not only does it keep you on track, it also lets you easily see what needs to be done. To make big projects seem less daunting, break them down into smaller tasks.

Todoist is a crowd favorite when it comes to to-do list apps and task managers. Its available as a desktop app, mobile app, Chrome extension, and email plugin, so you can easily sync it on all your devices.

Give yourself less time for tasks and projects. The pressure will help you stay focused, making you work harder and faster.

One of the many challenges of being a freelancer is keeping your focus. To stay in your work zone, eliminate as many distractions as you can.

In a traditional workplace, social media websites are banned because they cause employees to lose focus and procrastinate. The same holds true for freelancers. So, turn off social media by doing the following.

Still finding it hard to stay out of your social media accounts? Install StayFocusd, a Chrome productivity extension that will restrict the amount of time you spend on social media sites and other time-wasting websites. Its highly configurable, so you can customize it based on your needs.

Its easy to get sidetracked if your phone keeps beeping and buzzing. So, close all your chat applications, and put your phone on silent mode whenever you need to completely focus on a certain task.

Allocate an area in your home where you will only do work-related things. This can be an entire room, a corner, or even just a desk. The important thing is to have a specially-designated area which can help you get in the right state of mind.

Get rid of any items on your desk that you do not need for work. Not only does having a messy work area make it difficult to find documents that you might need for work, it also makes it hard to think clearly.

Having said that, there are some people with cluttered desks who are actually more creative and productive. Albert Einstein once said, If a cluttered desk is a sign of a cluttered mind, of what, then, is an empty desk?

This shows us that, instead of minimalism, its actually being organized thats more important. What looks like a messy desk for us might be some form of organization for another. The key is finding the right balance of minimalism and clutter that works best for you.

What you see while you work can affect your productivity. For example, color psychologist Angela Wright said that each basic color has a certain psychological effect. You can also combine these colors to maximize their benefits.

Did you know that, according to a study conducted by the Texas A&M University, having indoor plants and flowers can boost productivity, creativity, and problem-solving skills? There are two reasons for this.

First, having plants in your work area can reduce indoor pollution by 60% according to NASA. Because of the improved air quality, youre able to breathe easier, improving your productivity by up to 15%.

Another reason is that this organic addition can uplift your mood. And, according to one study, happy workers are up to 20% more productive.

Its hard to stay in your work mode if you are constantly fidgeting and are uncomfortable. To stay on top of your game, here are some things you need to consider.

Ergonomics is very important when it comes to ensuring comfort and preventing unwanted pain.

Some of the basics include:

No matter how much you adjust your sitting posture, the bottom line is, sitting still for too long is detrimental to your health. At least once an hour, get up and move!

A 2004 study by Cornell University found that the optimum working temperature is between 73 to 77F. At this range, the workers they observed were able to work faster with fewer mistakes.

Try to keep your home temperature within this range.

If youre sick, you cant work. Its as simple as that. This is why you need to maintain a healthy diet. Instead of having restaurant food delivered to your doorstep, why not prepare healthy but simple lunchboxes?

Stock your fridge with healthy options that will give you that needed energy boost. Some examples are yogurt, fresh fruits and their dried counterparts, oatmeal, and high-fiber sandwiches.

Its not just about what you eat, but what you drink too. Instead of fake fruit juices or soda, drink enough water. Since 60% of the human body is made of water, staying hydrated helps you stay healthy, improves your cognitive performance, and keeps you refreshed.

In fact, as little as a 1% drop in hydration can lead to a 12% productivity loss. It might not seem much, but, if you do the math, thats a 60% productivity loss for a 5% hydration drop.

The minimum you need to drink per day is 6 to 8 glasses. Of course, if the weather is hot and you perspire a lot, you need to drink more.

Unlike what a lot of people believe, multitasking hampers, not boost, productivity. This is because you lose focus, and make more mistakes.

It even does worse than just that. According to a Stanford University study, multitasking impairs your cognitive control, while a University of London research said that it can actually lower your IQ.

The bottom line is youll get better and faster results if you focus on just one task at a time.

Another factor that can affect your productivity is music. In fact, people who only have silence while working are less efficient than music-listening workers. Of course, too much of anything can be disruptive, and this goes for music too.

So, what should freelancers listen to while working at home?

Maintaining a positive attitude plays a significant role in staying productive. Here are some tips that you can follow to motivate yourself.

When planning your schedule, allocate a few minutes of your day to read something that will get your creative and productive juices going. This can be a book about personal development, behavioral economics, or a collection of inspiring stories.

One of the best things about making checklists is the ability to keep track of the tasks that youve successfully finished. Every now and then, look back at what youve accomplished so far, and give yourself a mental pat on the back. After all, according to Harvards Teresa Amabile, nothing is more motivating than progress.

No matter if its a small but complicated task or a large completed project, reward yourself with things that make you happy. The reward doesnt have to be material things. It can be something like having 15 more minutes to spend on your hobby or a quick visit to the library.

The important thing is to tap into your emotions, so that you feel good for a job well done.

Time spent procrastinating is time better spent working. Here are two things you can do to get back on the right track.

Whenever youre feeling a little lazy, the 2-minute rule can help you return to your work mode. What you do is tackle a small task in your to-do list which can be done in less than 2 minutes. Chances are, by the time you finish this small task, youre back to your work mode again.

If youre dreading doing a hard task, the 5-second rule might just be what you need. Its very easy. Just countdown from 5, and launch yourself into action.

Much like how scientists countdown to blast off spaceships, youre taking deliberate action to take control of your prefrontal cortex, a part of the brain involved in decision-making and working.

At the end of the day, self-discipline is the core of working at home. Work on eliminating your bad habits and developing good ones that can boost your career. It doesnt have to be a big change. You can make it easier by making small steps until you reach your ideal level of productivity.

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Methane emitted by ruminant animals like cattle and sheep accounted for 34% of New Zealand's greenhouse emissions in 2017. A flock of merino sheep on the country's South Island are seen here in April 2017. William West/AFP via Getty Images hide caption

Methane emitted by ruminant animals like cattle and sheep accounted for 34% of New Zealand's greenhouse emissions in 2017. A flock of merino sheep on the country's South Island are seen here in April 2017.

New Zealand lawmakers approved a bill Thursday that commits the country to being carbon neutral by the year 2050. The measure, which passed 119 votes to 1, demonstrates the cross-party support that climate protection has in the Pacific island nation.

Prime Minister Jacinda Ardern thanked lawmakers for supporting the bill and said she was grateful that in the past 10 years, Parliament had progressed from debating whether global warming is real to discussing what to do about it.

"We have to start moving beyond targets. We have to start moving beyond aspiration. We have to start moving beyond statements of hope and deliver signs of action. That is what this government is doing and proudly so," Ardern said Thursday. "We have made a choice that I am proud of, that will leave a legacy, and that I hope means the next generation will see that we in New Zealand were on the right side of history."

New Zealand Prime Minister Jacinda Ardern (center) visits Pkaha National Wildlife Centre in the town of Carterton on Thursday. Ardern praised Parliament's passage of a bill to sharply limit the country's carbon emissions in the coming decades. Hagen Hopkins/Getty Images hide caption

New Zealand Prime Minister Jacinda Ardern (center) visits Pkaha National Wildlife Centre in the town of Carterton on Thursday. Ardern praised Parliament's passage of a bill to sharply limit the country's carbon emissions in the coming decades.

The Zero Carbon bill aims to provide a framework to implement climate change policies. It's in line with an international effort under the Paris Agreement to limit the global average temperature increase to 1.5 Celsius above pre-industrial levels.

Its passage comes in marked contrast to the Trump administration's declaration this week that the U.S. is formally withdrawing from the Paris deal. The U.S. is the only country to pull out of the pact, which was signed by 200 nations in 2015.

New Zealand's bill sets an ambitious target: to reduce all greenhouse gases (except biogenic methane, emitted by plant and animal sources) to net zero by 2050.

The country is well-positioned to hit zero. New Zealand already generates 80 percent of its electricity from renewables, and that portion will be higher by 2035 as offshore oil and gas are phased out. The government is shifting its fleet to electric vehicles and is working to transition other vehicles to electric, too. The government also has restarted a program to subsidize home insulation and is putting $14.5 billion over the next 10 years into transit, biking and walking infrastructure. In addition, New Zealand has already committed to planting one billion trees by 2028.

But that methane loophole is actually a big deal.

As greenhouse gases go, methane is a different beast from carbon dioxide. Methane in the atmosphere decays within decades, while CO2 stays in the atmosphere for centuries or longer. But methane is noxious stuff: It traps about 30 times as much heat in the atmosphere as CO2 does.

When it comes to emissions of biogenic methane, New Zealand isn't aiming for net zero. Instead, its goal is to reduce emissions by 10% below 2017 levels by 2030, and then by 24%47% by 2050.

Agriculture is the largest single source of greenhouse emissions in New Zealand, accounting for 48% of the country's total in 2017. Methane emissions from ruminant animals made up 34% of its total emissions. So by putting those emissions in a separate bucket, New Zealand has made hitting its carbon goals a lot easier.

Ruminant animals like sheep and cattle release methane as they digest grass and other leaves. There's no easy way to prevent this, but scientists have discovered that adding certain plants to the animals' diet can cut the amount of methane they produce.

Dozens of countries have signaled that they intend to eliminate carbon emissions in the coming decades. In 2017, Sweden's parliament voted to cut all greenhouse gas emissions by 2045. Costa Rica, Denmark, Fiji, France, Germany and the U.K. have all said they intend to achieve net zero emissions by 2050 and the European Union is considering such a goal, though coal-producing countries such as Poland so far have refused to sign on.

In order to achieve those goals, countries must find ways to generate electricity without burning fossil fuels. In Scandinavia, that has meant investing in domestic hydro-power and wind, even as countries such as Norway continue to export fossil fuels to the global market.

Meanwhile, the world's largest greenhouse gas emitters China, the United States and India have not made any zero-carbon national commitments. However, multiple U.S. states have, including California, Washington and New Mexico.

New Zealand nature advocacy organization Forest & Bird called the bill's passage an important first step but says the work is far from over.

"Now we need concrete, urgent, climate action to save our most vulnerable native species and restore native ecosystems," Chief Executive Kevin Hague said in a statement. "Increased fires, storms, and sea level rise could push our many endangered species over the edge."

"But our native forests and wetlands also have enormous potential to absorb carbon and protect us from the worst effects of extreme weather," he added. "The more we restore wild places and make them resilient to changing climate, the more benefit we'll see."

NPR science reporter Rebecca Hersher and food and agriculture correspondent Dan Charles contributed to this report.

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The menopause is a normal biological process and a natural part of ageing.

But for many women, it can come with life-changing symptoms including insomnia, hot flushes, and debilitating depression and anxiety.

And for every woman even those lucky enough to have minimal symptoms declining oestrogen levels increase the risk of long-term health conditions such as heart disease and osteoporosis.

Though symptoms can be challenging, menopause is a great opportunity to take stock of your overall health.

It can be a time of discovery, to try new things and introduce habits that will help you enjoy a healthy and happy second half of life.

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During menopause, eating well can help to manage symptoms, protect bones and maintain a healthy weight.

If you get your eating habits in order during this time, you set yourself in good stead for strong bones, healthy heart, bouncy skin and plenty of energy, well into later life.

Here are my tried and tested tips for eating well during menopause and beyond.

SKIP SUGAR

Its best to cut back on sugar as much as possible as it can trigger a sharp rise in blood glucose levels, followed by an inevitable crash.

As well as wreaking havoc with mood and energy levels, these highs and lows can encourage the body to convert excess calories into fat that is stored around the abdomen, increasing the risk of developing type two diabetes and heart disease.

To curb sugar cravings, swap refined carbs such as white bread and pasta for wholegrain alternatives.

If youre desperate for a sweet treat in the afternoon, snack on antioxidant-rich dark chocolate and plain almonds.

PROTEIN POWER

As oestrogen levels decline during menopause, the body starts to store more fat, while at the same time losing bone density, muscle mass and strength.

One of the best ways to combat this is by increasing the amount of protein in your diet.

Protein is filling, so will keep you feeling fuller much longer, helping ward off weight gain.

It can also help your body hold on to muscle.

So aim to include a portion of high-quality protein with every meal.

This could be fish, poultry, eggs and red meat, as well as vegetable proteins such as chickpeas, lentils and tofu.

FILL UP ON FIBRE

In addition to eating plenty of protein, fibre can also help suppress cravings and prevent weight gain.

There is also strong evidence to suggest eating a fibre-rich diet is associated with a lower risk of heart disease, stroke, type two diabetes and bowel cancer.

The Government recommends 25g a day for women find it in green veggies, wholegrains, lentils and beans.

BONE BOOSTERS

When it comes to strengthening bones, there are two main nutrients to be aware of calcium and vitamin D.

Dairy, egg yolks, kale, spinach and cabbage are all excellent sources of calcium.

But theres no point loading up on calcium if youre not getting enough vitamin D, as this vital vitamin is essential for calcium absorption.

Some food sources of vitamin D include oily fish, red meat, eggs, mushrooms and fortified breakfast cereals.

However, the bodys primary source of vitamin D is the suns UV rays and, for this reason, its recommended you take a supplement from September to March, when its dark and grey outside.

FANTASTIC FATS

A diet rich in healthy fats helps the body produce hormones, which is essential in mid-life. So much so that a low fat diet should be avoided during menopause.

As well as helping with hormone production, omega-3 fatty acids have also been shown to have anti-inflammatory benefits in the body. And a particular strain, known as DHA, may even help ward off cognitive decline and Alzheimers in later life.

Research also suggests omega-3 may help reduce the occurrence and severity of hot flushes and night sweats.

You can find healthy fats in avocado, oily fish such as sardines, salmon and mackerel, olive oil, nuts and seeds.

SMILE VITAMINS

B-complex vitamins have also been shown to boost brain health.

Theyre are involved with mood regulation in the brain and are essential for the production of serotonin the happy hormone that may well be in short supply after sweaty, sleepless nights.

Good sources of B-complex vitamins include meat, fish, dairy products, fortified cereals and nutritional yeast.

GOOD GUT HEALTH

Research suggests gut health is hugely influential when it comes to our mood. In fact, up to 90% of serotonin is produced in the gut.

So its important to look after the friendly bacteria that live there by eating a diet rich in probiotic and prebiotic foods.

Probiotic foods contain live friendly bacteria that help populate the gut and improve its diversity, keeping it healthy.

Find them in fermented foods such as sauerkraut, kefir and yogurt.

Prebiotic food feeds the bugs in your gut and helps them thrive. Good sources are fibre-rich foods including wholegrains, legumes, vegetables, nuts and seeds.

HORMONE HELPERS

Phytoestrogens and isoflavones are compounds that are found in plants and plant-based foods such as soya, flaxseeds, lentils and oats. There is some evidence they can improve menopausal symptoms by mimicking oestrogen.

However, they dont work for everyone, as only some women are able to digest the phytoestrogen in what they eat and you have to eat a large amount to notice any benefits.

When it comes to balancing hormones, HRT clearly remains the most effective option.

MIGHTY MAGNESIUM

It helps the body deal with stress, promotes good sleep and strengthens bones. Yet many people have a magnesium deficiency, and this is especially common in people who eat a lot of meat, dairy and processed foods.

Regular coffee and alcohol consumption can also inhibit the bodys ability to absorb the mineral from food.

Good sources of magnesium include leafy greens, nuts and wholegrains.

Though we should be able to get enough from our diet, many women, especially those who sleep badly, find taking a supplement can improve wellbeing during menopause.

Choose one that contains magnesium citrate, which is more easily absorbed by the body.

The Truth About Menopause from Liz Earle Wellbeing Magazine by Liz Earle MBE, 4.99, can be downloaded here

Deliciously good for you, this is packed with ingredients that are high in phytoestrogens, the oestrogen-like compounds found in soya, linseeds and some dried fruits.

100g wholemeal or spelt flour

100g medium rolled oats

100g soya flour

100g linseeds

100g raisins

200g pitted dates, chopped

100g apricots, chopped

50g sunflower seeds

50g flaked almonds

2 tbsp honey

2 tsp ground ginger

2 tsp cinnamon

5 pieces stem ginger in syrup, chopped

750ml soya milk

1 Whizz linseeds in a food processor to crack open, then place all dry ingredients in a large bowl along with the chopped stem ginger.

2 Stir in 550ml soya milk, and the honey, and mix until combined.

Leave to soak for half an hour, then add remaining soya milk to loosen the mixture to a dropping consistency from the spoon, if needed.

3 Preheat oven to 190C/375F/Gas Mark 5.

Line a small loaf or round cake tin with baking parchment and spoon the mixture into the tin.

4 Bake for about an hour or until a sharp knife comes out of the centre cleanly, showing the cake is cooked.

Tip out onto a wire rack, and leave to cool completely before slicing with a very sharp knife.

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