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An increasingly popular diet craze involves eating all the foods you were once told to avoid: fatty meats, cheese, heavy cream, and more. If this makes you do a double take, youre not alone. But the ketogenic diet, commonly known as keto, is a weight-loss plan that continues to gain adherents.

Some people advocate this eating plan or related versions of it for midlife women who want to drop pounds and improve their health during the menopause transition.

But experts urge women to proceed with caution.

Its true that some midlife women have lost weight with this plan, but the keto diet has the potential to create other health issues in the process, warns Bonnie Taub-Dix, a registered dietitian nutritionist in New York City.

Menopause is officially defined as the time when your menstrual cycle has stopped for a year, but many use the term to describe the transition process leading up to that milestone, and that period can begin years before.

Menopausal symptoms include difficulty sleeping, mood changes, vaginal dryness, and hot flashes. Many women lose muscle tone.

Lots of women complain that during the menopausal transition they put on pounds, even when they eat the same number of calories, says Nanette Santoro, MD, a professor of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora and a longtime menopause researcher.

Whats more, fat distribution often shifts away from the hips and thighs and toward the abdomen. Virtually every woman gains at least some subcutaneous fat with the end of menses, Dr. Santoro says, something that might make a woman feel heavier even if the scale doesnt move.

This extra fat around the abdomen seems related to hormones, but no known mechanism currently exists, she says.

RELATED: 12 Ways to Beat Menopausal Belly Fat

This weight increase or change in fat distribution drives many women to seek out a new eating plan around the menopause years. Keto is one of those diets that may be recommended to women in midlife.

With our traditional way of eating, our bodies use glucose from digested carbohydrates to fuel itself through the day. The premise of a keto diet is to deprive the body of carbs, and therefore glucose, forcing it to turn to a different fuel instead.

That fuel: stores of fat. This fat gets broken down in the liver, creating a state known as ketosis and allowing the body to use this to fuel itself instead of glucose.

There is no one official ketogenic diet, so there are some variations in what people on the diet are instructed to eat.

Generally, anywhere from 70 to 90 percent of daily calories in a keto diet come from fat. This is a huge increase from the 25 or 30 percent recommended by most nutritionists and the20152020 Dietary Guidelines for Americans,per Medline.

On this diet, some 5 to 15 percent of calories come from protein and only a tiny amount comes from carbs.

One diet that positions itself for menopausal women is the Galveston diet. Like keto, this diet provides for the majority of daily calories, some 70 percent, to come from fats, with the remaining allocated as 20 percent lean protein and 10 percent carbs.

Galveston is not technically a keto diet, its creator Mary Claire Haver, MD, a Texas ob-gyn, says. Thats because its meal plan distinguishes between healthy fats like olive oil, walnuts, and avocado, which the diet emphasizes, and highly saturated fats like those found in cheese and red meat, which are included in smaller amounts in the Galveston diet.

Taub-Dix, author of Read It Before You Eat It Taking You From Label to Table, says that while emphasizing healthy fats over heart-harming saturated fats is good, any diet that skimps on carbs is problematic. Carbs provide the most readily available source of energy and fiber, she says. Carbs also feed the microbiome, the living organisms that populate our intestines, skin, vagina, mouth, and other parts of the body.

Plus, when fats make up so much of a diet, they crowd out the beans, colorful vegetables, and fruits that are packed with nutrients, she says.

Canadian researchers evaluated numerous studies comparing the keto diet with low-fat eating plans in research published in 2018 inCanadian Family Physician. They found that when only high-quality studies were assessed, there was no weight loss difference between the two plans.

Another review of research on keto, published in March 2020 in Reviews in Endocrine and Metabolic Disorders, assessed very-low-calorie ketogenic diets, for which people dropped their calorie intake substantially. It found that such a diet did help people reduce their body mass index and waist circumference, total cholesterol and triglycerides levels, and blood pressure. However, such severe calorie restrictions are not typical of most keto eating plans, and the researchers could not assess whether the keto aspects or simply the huge drop in calories was behind the results.

No studies have looked at whether keto helps with estrogen levels and other menopausal hormones.

Some people on the diet say that their hot flashes and other menopausal symptoms are helped, but others complain that the diet makes these worse.

At the start of the diet, people often exhibit symptoms that can be similar to those of menopause. Known as the keto flu, this can include headaches, fatigue, sleep problems, and heart palpitations.

Some women worry that keto can trigger menopause, but there is no research or evidence to suggest that.

RELATED: Predicting How Long the Menopausal Transition Will Last, and When Youll Reach Menopause

Heart disease is a serious issue for midlife women, since once women pass into menopause, they lose the heart protection that estrogen provides.

Thats why a keto diet that allows eaters to consume high amounts of saturated fat seems especially dangerous for midlife women, Taub-Dix says.

Experts caution that eliminating food groups and eating small amounts of vegetables and fruits could lead to nutritional deficiencies if the diet is followed for a long time.

And because of its lack of fiber, many people on keto suffer from constipation.

Most studies of keto follow dieters for a limited period of time, meaning there isnt good research on how long it is safe to eat this way. Experts typically recommend that people who want to try this diet view keto as a short-term way of eating rather than a lifelong eating plan.

Thats another of its downfalls, Taub-Dix says. The best diet should be able to fit into your life permanently, she says. This is not that kind of diet.

You may drop weight on a keto diet, but a better approach may be to eat a healthier diet with few processed foods. Taub-Dix and many nutritionists prefer the Mediterranean diet.

Santoro emphasizes that there is no magic diet that will banish weight for menopausal women. For women of this age or any age, the best thing that helps prevent or mitigate weight gain is physical activity, she says.

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A loss of smell or an impaired perception of odours was identified as one of the key symptoms of the coronavirus in the initial stages of the pandemic. There is evidence, however, that the symptom has faded as the virus has evolved. In a bid to understand the mechanisms behind the olfactory changes, researchers have studied the lining of the nasal cavity in depth. For a new body of research, however, scientists chose to dig deeper and study the tissue inside the brain.

The research, published in the journal JAMA Neurology, has warned that an infection from the virus is tied to damage in the part of the brain that controls smell.

The scientists drew their conclusion from the study of 23 deceased COVID-19 patients, who were compared to a control group of 14 deceased people without COVID-19.

Lead author of the study, Cheng-Ying Ho, NMD, PhD, associate professor from Johns Hopkins University School of Medicine, wrote: The striking anoxic pathology in some cases indicates that olfactory dysfunction in COVID-19 may be severe and permanent.

He told Medscape: The results show the damage caused by Covid can extend beyond the nasal cavity and involve the brain.

READ MORE: Next pandemic not if, but when as wet markets STILL threaten another virus outbreak

We wanted to go a step beyond to see how the olfactory build was affected by Covid infection.Tissues were extracted from the post-mortem tissue in the brain, lung, and other organs for analysis.

The findings revealed a higher prevalence of damaged blood cells and axons a cable that transmits impulses between neurons in the brains of Covid patients.

The team also found axon deterioration was about 60 percent more pronounced in patients with Covid, while the damage to microscopic blood vessels was 36 percent more severe in these patients.

The researchers noted that axon damage in some patients suggests that Covid-induced smell loss could be severe and irreversible.

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However, researchers found no evidence of a correlation between the severity of symptoms and the damage to the nerve cells of microscopical blood vessels.

The findings shed valuable light on some of the mechanisms at play in the long-term loss of smell that afflicts a large portion of the population.

Data released by the Covid Symptoms Study initiative last year found the symptom affected around 60 percent of people aged 16 to 65 who catch Covid.

But Professor Ho pointed out that these figures were released before the advent of the Omicron variant, which is less likely to cause smell loss in patients with Covid.

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Steglatro (ertugliflozin) is a brand-name prescription medication. Its approved by the Food and Drug Administration (FDA) to treat type 2 diabetes in adults.

Steglatro is typically a long-term treatment to help improve blood sugar levels in combination with diet and exercise.

Here are some fast facts about Steglatro:

Like other drugs, Steglatro can cause side effects. Read on to learn about potential common, mild, and serious side effects. For a general overview of Steglatro, including details about its uses, see this article.

Steglatro can cause certain side effects, some of which are more common than others. These side effects may be temporary, lasting a few days to weeks. But if the side effects last longer than that, bother you, or become severe, be sure to talk with your doctor or pharmacist.

These are just a few of the more common side effects reported by people who took Steglatro in clinical trials:

* For more information about this side effect, see Side effect specifics below.

Mild side effects can occur with Steglatro use. This list doesnt include all possible mild side effects of the drug. For more details, you can refer to Steglatros prescribing information.

Mild side effects that have been reported with Steglatro include:

These side effects may be temporary, lasting a few days to weeks. But if the side effects last longer than that, bother you, or become severe, be sure to talk with your doctor or pharmacist.

Note: After the Food and Drug Administration (FDA) approves a drug, it tracks side effects of the medication. If you develop a side effect while taking Steglatro and want to tell the FDA about it, visit MedWatch.

* For more information about this side effect, see Side effect specifics below.

Steglatro may cause serious side effects. The list below may not include all possible serious side effects of the drug. For more details, you can refer to Steglatros prescribing information.

If you develop serious side effects while taking Steglatro, call your doctor right away. If the side effects seem life threatening or you think youre having a medical emergency, immediately call 911 or your local emergency number.

Serious side effects that have been reported and their symptoms include:

* For more information about this side effect, see Side effect specifics below. An allergic reaction is possible after using Steglatro. But this side effect wasnt reported in clinical trials.

Steglatro may cause several side effects. Here are some frequently asked questions about the drugs side effects and their answers.

The side effects of the 5-milligram (mg) strength of Steglatro are expected to be the same as for the 15-mg strength.

However, certain side effects may be more common at the drugs higher strength. Examples of side effects that were more common in clinical trials of the 15-mg strength than of the 5-mg strength include:

To learn more about what to expect with the 5-mg and 15-mg strengths of Steglatro, talk with your doctor or pharmacist.

* For more information about this side effect, see Side effect specifics below.

In rare cases, Steglatro may cause side effects that have long-term complications.

Examples of these side effects include:

If youre concerned about long-term side effects with Steglatro, talk with your doctor or pharmacist. They can advise on your risk of these side effects and potential ways to lower them. They can also recommend ways to ease your symptoms if they happen.

* For more information about this side effect, see Side effect specifics below.

It isnt likely. Diarrhea wasnt reported as a side effect in clinical trials of Steglatro.

Keep in mind that other diabetes medications may cause diarrhea. An example is metformin (Fortamet, Glumetza, Riomet).

Steglatro may be taken in combination with other diabetes drugs. So, you may have diarrhea if youre taking Steglatro with these medications. But this side effect probably isnt caused by Steglatro itself.

If you have questions about diarrhea and Steglatro, talk with your doctor or pharmacist. They can discuss your risk of this side effect while youre taking Steglatro with other diabetes medications.

Learn more about some of the side effects that Steglatro may cause. To find out how often side effects occurred in clinical trials, see the prescribing information for Steglatro.

Steglatro may cause certain genital or urinary tract infections (UTIs). Read on for details about each type of infection.

Genital infection

Mild female* yeast infections were a common side effect in clinical trials of Steglatro. Mild male* yeast infections were less common.

In females, symptoms of yeast infection can include:

Male yeast infections typically cause symptoms around the penis and groin, such as redness or discoloration, itching, and white or pale-looking skin patches.

In rare cases, Steglatro may cause a condition called Fourniers gangrene. This is a severe, life-threatening type of flesh-eating disease that affects the genitals. Symptoms include swelling and pain in the genital area along with an unpleasant odor coming from the affected skin.

You may have an increased risk of genital infections if you take higher doses of Steglatro.

* Sex and gender exist on spectrums. Use of the terms male and female in this article refers to sex assigned at birth.

Urinary tract infection

Mild UTIs were a somewhat common side effect in clinical trials of Steglatro. But rarely, a more serious UTI can occur.

Mild UTI can cause symptoms such as:

A more serious UTI may cause symptoms such as chills, fever, nausea, back pain, or vomiting. This condition is typically severe enough to require treatment in a hospital.

Below are a few suggestions for what you can do about a genital infection or UTI.

Genital infection

Before taking Steglatro, tell your doctor if youve had yeast infections in the past. Also, tell them if you have yeast infections that continue to come back. These factors can increase your risk of getting a yeast infection with Steglatro.

If you have symptoms of a yeast infection while taking Steglatro, talk with your doctor. They can suggest over-the-counter treatments, such as Monistat (miconazole) cream or suppositories. Or they can prescribe a medication that will treat the infection.

If you have symptoms of Fourniers gangrene, contact your doctor right away. Youll likely need antibiotics and surgery to treat the affected area.

Urinary tract infection

Before taking Steglatro, tell your doctor if youve had UTIs in the past. You may have a higher risk of UTIs with Steglatro.

If you have UTI symptoms, talk with your doctor. They can tell you if your infection is mild or serious.

For mild infections, your doctor may prescribe you a medication to treat the infection. But for a serious infection, theyll likely tell you to go to the hospital right away for treatment.

Steglatro may cause increased urination. This was a less common side effect in clinical trials of the drug.

With increased urination, you may urinate in larger amounts, frequently at night, or more often than usual. You may also have urinary urgency (an intense need to urinate without having a full bladder).

If you have increased urination with Steglatro, talk with your doctor. They can suggest ways to ease your symptoms, such as avoiding caffeine and drinking less liquid.

Back pain may occur with Steglatro. This was a less common side effect in clinical trials of the drug. However, you may have an increased risk of back pain if you take higher doses of Steglatro.

Keep in mind that back pain can be a symptom of urinary tract infection (UTI). For details, see Genital or urinary tract infection above.

If you have back pain with Steglatro, talk with your doctor. They may check with you about other symptoms of UTI.

If you have back pain that isnt caused by UTI, your doctor can suggest ways to ease your symptoms. For example, they may recommend over-the-counter pain relievers. Examples include Tylenol (acetaminophen) and Advil (ibuprofen).

As with most drugs, Steglatro can cause an allergic reaction in some people. Although this side effect wasnt reported in clinical trials, it has been reported since the drug became available for use.

Symptoms can be mild or serious and can include:

For mild symptoms of an allergic reaction, call your doctor right away. They may recommend ways to ease your symptoms and determine whether you should keep taking Steglatro. But if your symptoms are serious and you think youre having a medical emergency, immediately call 911 or your local emergency number.

Be sure to talk with your doctor about your health history before you take Steglatro. This drug may not be the right treatment for you if you have certain medical conditions or other factors that affect your health. The conditions and factors to consider include:

Kidney problems. Before taking Steglatro, tell your doctor about any kidney problems you have. Steglatro may cause dehydration as a side effect, which could worsen your condition. And doctors typically will not prescribe Steglatro for people on dialysis. If you have kidney problems but arent on dialysis, talk with your doctor before starting treatment with Steglatro. They can advise if its safe to take Steglatro.

Liver problems. It isnt known if Steglatro is safe for people with severe liver problems. For this reason, doctors typically will not prescribe Steglatro for people with this condition. If you have any liver problems, talk with your doctor before starting treatment with Steglatro. They can advise if its safe to take Steglatro.

Pancreatitis. Before taking Steglatro, tell your doctor if you have pancreatitis (inflammation of your pancreas). Also, tell them if youve had surgery on your pancreas in the past. You may have a higher risk of ketoacidosis with Steglatro. (This is a life-threatening condition that causes a high level of acid in the blood.) Your doctor can recommend if its safe for you to take Steglatro.

Planned surgery. If you have any surgeries planned, tell your doctor. This is because having surgery could increase your risk of ketoacidosis with Steglatro. To reduce this risk, your doctor may have you stop taking Steglatro a few days before surgery.

History of yeast infections or urinary tract infections (UTIs). Yeast infections and UTI are possible side effects of Steglatro. People whove had these conditions in the past may have a higher risk of these side effects. If you have had either of these conditions in the past, talk with your doctor. They can recommend if Steglatro is the right treatment option for you.

Factors increasing your risk of amputation. Before taking Steglatro, tell your doctor if you have certain factors that could increase your risk of amputation. (This is surgery to remove a body part.) Examples of these factors include nerve damage in your legs or feet, poor blood circulation, diabetic foot ulcers, or having an amputation in the past. You doctor can advise if Steglatro is the right treatment for you.

Allergic reaction. If youve had an allergic reaction to Steglatro or any of its ingredients, your doctor will likely not prescribe Steglatro. Ask your doctor what other medications may be better options for you.

It may be best to avoid drinking large amounts of alcohol while taking Steglatro.

Consuming large amounts of alcohol could increase your risk of certain side effects with Steglatro. Examples include:

If you drink alcohol, talk with your doctor about how much is safe for you to drink while taking Steglatro.

Below are details about taking Steglatro while pregnant or breastfeeding.

Pregnancy and Steglatro

It isnt known if Steglatro is safe to take during pregnancy. There havent been enough human trials of the drug to know for sure.

However, animal trials have shown harm to offspring exposed to Steglatro during pregnancy. Animal studies dont always predict what happens with humans.

But to be safe, your doctor may recommend that you avoid taking Steglatro during the second and third trimesters of pregnancy.

If youre pregnant or planning to become pregnant, talk with your doctor. They can recommend other medications that may be safer for you.

Breastfeeding and Steglatro

It isnt known if Steglatro passes into breast milk. So, it isnt known for sure if the drug could affect a breastfed child.

Because of the possible risk to a breastfed child, its recommended that you avoid breastfeeding while taking Steglatro.

If youre breastfeeding or planning to do so, talk with your doctor before starting Steglatro treatment. They can suggest other healthy ways to feed your child.

Most side effects of Steglatro are expected to be mild. But in rare cases, serious side effects may occur.

If youd like to learn more about Steglatro, talk with your doctor or pharmacist. They can help answer any questions you have about side effects from taking the drug.

Besides talking with your doctor, you can do some research on your own. These articles might help:

Disclaimer: Medical News Today has made every effort to make certain that all information is factually correct, comprehensive, and up to date. However, this article should not be used as a substitute for the knowledge and expertise of a licensed healthcare professional. You should always consult your doctor or another healthcare professional before taking any medication. The drug information contained herein is subject to change and is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects. The absence of warnings or other information for a given drug does not indicate that the drug or drug combination is safe, effective, or appropriate for all patients or all specific uses.

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I always worried about my daughter. Would she grow up feeling happy in her body? I vowed that she would learn that brains were more valuable than boobs and humor is more attractive than hair. I tried to weave these sentiments into our conversations over the years, and although Im not ready to declare victory yet (shes only 14), I think shes gotten the message.

But what about my son? Unexpectedly, its actually his body image I find myself worrying about. Is he happy in his body? Even more concerning: Would I know if he werent?

I am a health psychologist, professor and body image scientist. And yet, when I recently tried to engage my son in a conversation about body image, he was reluctant to talk. It was actually more than that it was as though he didnt have the words to talk about his body. Across 25 years of conducting research on body image, Ive found that my personal experience is reflected by many.

I interviewed dozens of boys ages 14 to 24 for my forthcoming book Being You: The Body Image Book for Boys, and conversations often started slowly and awkwardly (a real contrast to my experience interviewing girls for my other books). Boys could tell me they wanted bigger abs and pecs, and thought they should eat a ton of protein, but were often at a loss to articulate why.

One boy recounted taping his chest before heading to school one day because he was tired of his friends teasing him about his man titties. Scotch tape was not up to the task and created an embarrassing mess for him to extract himself from when he got home that afternoon.

The more I spoke with boys, the more it became clear to me that they couldnt win. Its nearly impossible for them to be tall, lean and muscular like the guys they see on TikTok bragging about their gym routines. Those bodies require a certain genetic predisposition and an unhealthy attention to diet and lifting weights.

One boy told me, Any moment where my shirt was off in public just caused me to feel embarrassed and uncomfortable.

It was clear from their actions whether it be weightlifting, carb-cutting, grooming or dressing that boys care and worry about their appearances. And yet, boys didnt think of their appearance concerns as body image issues.

Boys (and many of us adults, too) tend to think body dissatisfaction only plagues girls. But research suggests otherwise. One recent study found that 75% of adolescent boys are dissatisfied with their bodies. Up to half of boys are using supplements such as protein powders during their teens thinking it will boost their muscularity. (It wont.) A growing portion one-fourth to one-third of eating disorder patients are male. Clearly boys are suffering, but they seem to mostly be suffering in silence.

In addition to interviewing teen boys for Being You, I spoke to young men with a history of eating disorders. I heard them confirm what recent research suggests: Boys eating disorders are often not identified until their condition is dire. This is, in part, because boys who develop eating disorders dont necessarily have the same symptoms as girls. Boys may purge with excessive exercise; they are more likely to eat but eliminate entire food groups from their diets. Their preoccupation and psychological distress is present but not discussed.

All too often, boys parents, peers, coaches and sometimes even medical providers believed boys were getting healthy, when in fact they were sinking into a serious disorder. As one boy told me, It didnt take long before all that exercise and my healthy eating resulted in notable weight loss. I also found myself becoming obsessed with food. I was always thinking about what I was eating and not eating next.

Dr. Jason Nagata, an expert in boys body image and eating disorders at the University of California, San Francisco, is one of a growing number of scientists and advocates helping to shed light on boys vulnerabilities and signs to watch for. He told me: Boys with eating disorders may pursue a body ideal that is big and muscular. They may engage in muscle-enhancing behaviors such as excessive exercise and use of performance-enhancing substances.

Of course, some boys want to lose weight, and many want to lose weight and bulk up, which has led to new language and techniques bulking, cutting and shredding flourishing online. The scientific basis for these practices is questionable at best and the possibility of them leading to disordered eating habits is likely.

What makes the situation worse is that boys are less likely than girls to seek help for mental health issues. Nagata emphasizes that the longer food and body image concerns go unaddressed, the more habitual they can become. And, the long-term consequences of an eating disorder can be extremely serious and life-threatening; physical, social and cognitive development can be affected.

When I started writing Being You, I wanted to develop a resource for my son and tween and teen boys everywhere, but I wasnt convinced that boys experiences were as complex or serious as girls experiences. Ive changed my mind.

Boys experiences of their bodies are different from girls but just as challenging. They are also bombarded with messages that they need to fix their bodies, but arent socialized to understand how to get help when they need it. They may be unlikely to find themselves squeezing into a bikini, but they still dont want to take their shirts off at the pool. Until we normalize conversations about body image among boys, theyll stay stuck in a parallel universe to what girls and women have known for decades.

Recently, my son went to the gym with a friend to lift weights for the first time. I asked him when he got home if he thought hed do this regularly. He said, Nah, I really dont think so. Dont worry. Im happy with myself as I am. Body positive, Mom! I guess maybe hes been listening all along.

Dr. Charlotte H. Markey is the author of Being You: The Body Image Book for Boys, an accessible, evidence-based resource for teen and tween boys.

Do you have a compelling personal story youd like to see published on HuffPost? Find out what were looking for here and send us a pitch.

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If youre on the hunt for simple ways to eat well for better health and performance, then youve probably heard about the benefits of following a plant-based diet. And with plant-based diet recommendations often comes the promotion of adding more beans to your plate. Thats because the health benefits of beans expand from packing vitamins and minerals to offering plenty of healthy carbs, protein, and lots of fiber.

Research backs up the health benefits associated with eating more beans too. For instance, a report published in the journal Clinical Nutrition found that when people swapped out some of the eggs, bread, rice, or baked potatoes in their diet for legumes they were less likely to develop type 2 diabetes. Another study found an association between higher bean consumption and reduced cancer mortality. Research also links eating more legumes with a lower risk of premature death overall. And incorporating beans into the diet can also aid in any weight-loss efforts.

Beans are a cornerstone of the Blue Zone diets around the worldthe term that refers to geographic areas in which people have low rates of chronic disease and historically live longer than anywhere else. Dietary habits, including a regular rotation of beans on the menu, are thought to play a major role in their longevity.

Whats more, in this time of rising food prices, its important to know that beans still offer a very wallet-friendly source of nutrition. The only problem: Dietary surveys show that we are typically not eating enough of this ingredient.

Read on to find out why its about time you and all runners spill the beans on mealtime more often.

Beans are the pod-borne seeds of a family of flowering plants called Fabaceae. They are often included among the crops called legumes (or pulses). Legumes are plants that bear fruit that grows in pods and can be broken down into different subsections including beans, lentils, peas, and peanuts. In other words: All beans are legumes, but not all legumes are necessarily beans.

There is a vast array of edible beans, but some of the most common ones at the supermarket include black beans, kidney beans, pinto beans, cannellini beans, and garbanzo beans (a.k.a. chickpeas).

The exact nutritional content varies between each type of bean, but all of them generally have a similar (and impressive) nutritional resume:

Beans of all guises are a good source of plant protein. This is especially noteworthy if you eat a plant-based, vegetarian, or vegan diet, as these eating styles need to prioritize non-meat sources of this macronutrient.

Legumes are going to be your best source of protein if you are going more plant-based, says Kayla Slater, M.S., R.D.N., founder and wwner of Plant-Based Performance Nutrition and Run Coaching, LLC. A cup of black beans or navy beans has 15 grams of protein. Protein is important for various aspects of health and performance because it helps build muscle and aids in muscle recovery after workouts, Slater tells Runners World. You also need adequate dietary protein for bone development and immune system support.

But Slater says even meat eaters can benefit from pivoting to plant proteins more often. A large study review published in BMJ found that not only was a higher intake of total protein associated with a lower risk of all-cause mortality, but also a greater consumption of plant protein was associated with a lower risk of all-cause and cardiovascular disease death. And this life-extending benefit was not limited only to vegans. A big reason for the health benefit is that plant proteins like beans are typically lower in saturated fat, Slater explains.

As for runners worried about getting most, if not all, of their protein from plant foods like beans, the most recent research shows that as long as you get enough total proteinwhich can be as high as 1.6 to 1.8 grams per kilograms of body weight if you are fairly activeit does not matter where you get the macronutrient (plants or animals) if you want to build and maintain lean body mass.

Slater lauds beans are a superb source of fiber, a type of carbohydrate thats important for keeping your digestive system healthy.

For example, a cup of cooked kidney beans supplies about 13 grams of fiber, whereas the same amount of pinto beans delivers 15 grams. So certainly adding beans to the diet can help you overcome the fiber shortfall that the majority of people experience.

A recent investigation published in Nutritional Neuroscience found that higher fiber diets could be protective against cognitive decline, dementia in particular, as we age.

Its the fiber, and soluble fiber in particular, present in canned beans that is likely a big reason a study in the Journal of Nutrition found that daily intake of these convenient legumes can lower total and LDL (bad) cholesterol numbers. And if you find yourself having trouble breathing mid-way through a run, take heed of one study, which shows a link between higher fiber consumption and a lower risk for asthma and other respiratory symptoms including wheezing, cough, and phlegm. This might be because of fibers anti-inflammatory effects.

Several of the impressive benefits of eating more fiber from foods like beans may result from it altering the gut microbiota, the bacteria that can metabolize fiber into byproducts like short-chain fatty acids (also called postbiotics) that are emerging as important players in human health.

The combo of fiber and protein in beans also increases satiety from a meal, making them an especially filling food to help control appetite. This is important if you find yourself needlessly snacking throughout the day. The fiber and protein in beans can help fill you up on fewer calories and keep you satisfied for longer, says Slater.

One randomized study discovered that high-protein legume-based meals promote greater feelings of fullness and lower post-meal sensations of hunger than high-protein animal-based meals, which are much lower in fiber. Research also suggests that a high-fiber, bean-rich diet is just as effective for weight loss as a low-carb diet, but is better at improving cholesterol numbers.

All types of beans are a reliable source of a vast range of micronutrient vitamins and minerals. These include vitamin K, folate, iron, potassium, phosphorus, magnesium and copper. Using data from the National Health and Examination Survey (NHANES) researchers found that people who consumed more pulses, which includes beans, typically had higher quality diets including greater intakes of several important micronutrients such as magnesium, potassium, and folate, compared to non-consumers.

That means eating beans regularly can certainly make it much easier for runners to reach all their nutrient needs. For example, a cup of kidney beans supplies more than half the daily requirement for folate. Folate helps break down homocysteine, a harmful amino acid if in the body in large amounts, and assists in building healthy blood cells, notes Slater.

Each cup of cooked lima beans also gives you about one-third of the need for magnesium, a mineral linked to improved blood pressure numbers. Magnesium may relax blood vessels, which increases blood flow, thereby decreasing blood pressure.

Beans are also a decent source of iron, a mineral necessary for helping transport oxygen to your working muscles, and why having poor iron status can make your runs feel like a slog. Though the form of iron in beans is not as well absorbed as that in animal-based foods like beef, Slater says you can remedy some of this by pairing beans with a source of vitamin C, such as bell peppers, which increases absorption rates.

Its not just fruits and vegetables that give you antioxidants. Beans are a surprising source of these plant chemicals, including a type called polyphenols. According to Slater, polyphenols can help reduce cell damage in the body and thereby lower the risk for several diseases, such as cancer and diabetes. The antioxidants in beans can also help with recovery after intense workouts because they function to lower inflammation and oxidative damage to your muscles.

It appears that beans with a dark skin color such as black and kidney have a higher antioxidant capacity than their paler counterparts like navy. Black beans, in particular, are extra rich in anthoycanins, the same brain-benefiting antioxidants found in berries, like blueberries and blackberries.

Not to be overlooked, there can also be an environmental benefit to trading in beef for beans a little more often. A report in the journal Nutrients found that just replacing meat twice a week with pulses can have a modest benefit when it comes to the environmental sustainability of the diet. The more meat you wedge out of your diet in favor of plants the greater the reduction in greenhouse gas emissions associated with food production, according to some research.

One of the biggest complaints about eating more beans is the gas. This occurs when bacteria in your large intestine break down (ferment) hard-to-digest carbs, such as the raffinose in beans, with gas being a byproduct. But rest easy knowing that the more you eat, the less you tweet.

Over time, Slater says your digestive system adapts to the gas-producing compounds pulses contain. An interesting theory is that when people add more high-fiber foods like beans to their diet it can take a while for their digestive tracts to become populated by the microorganisms needed to properly break down the fiber and this, in the interim, can lead to discomfort and other GI woes.

Begin by eating beans only a couple of times each week, then gradually increase the servings from there, explains Slater. Research has found that the gassy impact diminishes dramatically if you continue to include beans in your diet regularly.

The one time you do want to be careful about eating a big serving of beans: right before a run. All that fiber can be uncomfortable when you are trying to keep up the pace.

To help stave off gas, research shows that soaking dry beans for up to 18 hours and discarding the soaking water can reduce levels of oligosaccharides, which are poorly digested carbohydrate substances that can cause bloating or flatulence. Slater notes that refreshing the soaking water once can lower the offending carbs further. It also helps to skim off any froth that appears during cooking. And cook dried beans until fork-tender, as well-cooked starches are easier to digest.

You can also try adding a little baking soda (about 1 teaspoon) to the cooking water when preparing dried beans. The baking soda helps break down some of the beans natural gas-making sugars. Or try using a pressure cooker that can break down the gas generating compounds quickly before they hit your digestive tract.

If using canned beans, rinsing them well will reduce these substances further along with some of the excess sodium, Slater says. Additionally, she says several over-the-counter products contain digestive enzymes to help ease the digestion of beans and other legumes.

You may also hear that beans and other legumes contain lectins, a group of proteins that can reduce our absorption of certain micronutrients like calciumits why they have been classified as anti-nutrients. There are also claims that lectins can damage the gut wall leading to leaky gut, diarrhea, and a bunch of other health issues. But soaking dry beans for several hours and cooking them in boiling water greatly reduces lectin levels to the point where they are of little concern, says Slater.

You'll be glad to know that Slater says there is no research showing that canned beans are any less nutritious than their dried counterparts. And you can now find canned beans that are lower in sodium, she says. Just know that dried beans tend to have an advantage when it comes to texture and flavor, and cost per serving. The need for a pre-soak just requires a bit of forethought.

If youre going the extra mile and cooking dried beans, pay it forward by simmering up a large batch and freezing extras in an air-tight container for future use.

Versatile beans can be incorporated into a great variety of dishes, including soups, stews, pasta, salads, curries, and dips like hummus. They can also serve as meat substitutes when making items like tacos, burgers, and even meatloaf.

Be sure to play the field and work a variety of beans into your diet for different flavors, textures, and nutrition.

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When it comes to a runner's diet, it seems everyone has an opinion. But often this is based on what we can term n=1; that is, when an individual bases an outcome on their personal experience; or the science, when it is available, is simplified to take into account only fuelling and recovery.

But human bodies are not machines. While we need fuel to move and to survive, it is not a simple equation of being able to cover a certain number of miles when we fill our tanks with a specific amount of fuel. In human biology, the body is a series of intricate processes that interact and work with each other. This is why fuelling is never as simple as just energy in and energy out; it is about the composition of your diet, the timing of your nutrients and the quantities it takes not just to meet the demands of your training load, but also to drive essential biological processes alongside your running.

Making the right choices in your training, lifestyle and nutrition will help you to maintain your training effort day after day, encouraging adaptation, helping to maintain motivation and, ultimately, bringing the improvement you are looking for. Itll keep you healthy, too. Studies have also shown that the timing of nutrition has an integral role to play in maintaining hormonal balance, boosting bone health and supporting your immune system.

So how do you make the right choices? What youll find here isnt a list of rules to follow. I am against food rules, because when people live by rules, it can become an obsession. And we all know how obsessive runners can be! Instead, youll find the information you need to inform and empower you to make the correct nutrition choices. This is a guide you can learn from and adapt to your lifestyle; its a manual to fuel your running and your life.

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Carbohydrate is the critical fuel source for exercise, because it is broken down into glucose, which is the bodys preferred energy currency; this is then utilised by the body to provide energy. Carbohydrate is stored as glycogen in your liver and muscles, andthe glycogen in muscle is the most readily available and quickly released energy. The catch, as you may know from long runs and the latter stages of marathons, is that this storage facility is limited. If muscles are inadequately fuelled, it leads to fatigue and poor performance, and may put you at greater risk of injury.

It takes around 500g of carbohydrate to fill your glycogen stores and, at most, this will last you for 60-90 minutes of running at 55-75 percent of your maximal heart rate. The faster you go, the sooner your stores will deplete. So for those of you training most days, your glycogen stores are always slightly depleted.

This makes it vital to plan carbohydrate intake around your training sessions; the amount you need will depend on the frequency, duration and intensity of your training.

Problems occur when runners aim to do hard sessions either deliberately fasted or in a carbohydrate-depleted state, owing to inadequate fuelling in the hours or even the day beforehand. Further difficulties can arise when they find they are not hungry immediately after a session, so they fail to properly fuel the recovery process, thereby compromising their recovery and adaptation. Both situations will have negative effects on hormonal regulation in the body. If this failure to refuel and repair continues, it can have long-term consequences on not just your running performance but also your overall health, such as a depressed immune system, a decrease in bone density and a much slower digestive system.

A key hormone that can be affected by our exercise levels and eating habits is ghrelin, which is mostly produced in the stomach. Levels of our so-called hunger hormone rise after exercise or several hours after a meal, telling us we need to refuel. When ghrelin is high, levels of another hormone leptin are low. Both hormones will return to normal levels when our energy demands are met. However, if a runner continually fails to fuel adequately after a training session, intentionally or unintentionally, leptin levels stay low. Chronic low leptin levels encourage the body to preserve energy, so you burn fewer calories and store more fat.

So, while the runner may think they are going to lose weight and improve body composition, the reverse can happen. Its important to highlight here that this is a simplified version to help explain why some runners, even when they restrict calorie intake or increase training, still dont achieve the body composition and weight goals they would expect.

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For runs under an hour, you want to aim for around 0.5-1g of carbohydrate per kg/bw as a general fuel target, adjusting according to duration and intensity of training. If youre in a rush or its early and you cant face a solid meal, one solution is to make your own sports drink. Take 300ml of any fruit juice and dilute with 300ml of water; if youre a heavy sweater, add 14 tsp salt. Drink some of this before leaving for your training session and then continue to sip on the run. Other good options include hot cross buns, banana and fruit yoghurt or Scotch pancakes.

For runs longer than 60 minutes, aim for 30-60g of carbs per hour for the first three hours, increasing to 60-90g of carbs per hour if youre still going after that. These can be in the form of sports products such as drinks, gels or bars, or actual food such as bananas and sweets. On longer runs over varying terrain, some runners may prefer food such as boiled, salted potatoes, noodle soup or even pizza.

Gastric distress is one of the most common issues reported with taking on fuel when running. This leads some runners to avoid fuelling during long or intense training, despite the importance of carbohydrate availability. But these runners often refuel during a race in the search for optimal performance. When I ask why, the answer is usually bound up in the notion that they want to save their energy for after training, so they have something to look forward to. This is one myth that needs to be busted. In fact, for optimal performance and recovery, fuelling before, during (on long runs) and after is best practice and actually helps with satiety and appetite.

In-run fuel should be in the form of glucose and fructose: the body can absorb around 60g of glucose per hour and 30g of fructose. Some studies suggest this limit of 90g could be increased to 120g in some athletes who train their gut, but the sample sizes used have been small and only involved men running at altitude. Whatever you choose, practise until you have nailed what works for you. Mistakes include:

1. Leaving it too long before fuelling; start taking on nutrition in he first 30 mins and then every 30-40 mins.

2. Taking gels too quickly; take one gel over 4-5 mins, not all in one go. This aids absorption and tolerance.

3. Becoming dehydrated and not replacing fluids and electrolytes, specifically sodium.

People often neglect hydration, but it is crucial to your running. It is well documented that fluid intake and adequate hydration are important during exercise, and critical over long training sessions and events. Along with maintaining hydration, fluid intake during endurance running helps to regulate body temperature (thermoregulation) and ensure adequate plasma (blood) volume.

Ensuring that plasma volume and thermoregulation stay within an optimal range has a direct impact on performance. When core body temperature rises owing to dehydration, plasma volume decreases, resulting in an increased heart rate, which accelerates fatigue. Just a one per cent reduction in bodyweight through fluid lossescan contribute to these negative physiological effects. In addition, dehydration has a marked effect on cognitive function, compromising your ability to make good decisions.

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Most runners will sweat between 400ml and 2,400ml per hour of exercise. The average is around 1,200ml per hour, but this varies with age, sex, weight, intensity of training and the temperature. Sweat is mostly water, but you also lose electrolytes, mainly sodium.

The sodium content of sweat varies, from 115mg per 1,000ml of sweat to more than 2,000mg. A runner who is a salty sweater (high sodium) may lose more than the recommended intakes. Most electrolyte tablets, salt capsules or sports drinks provide 250-300mg of sodium. If you are diluting your electrolytes into 750ml, this will mean having to consume in the region of 2,250ml of fluid per hour in longer races to meet your sodium requirements, which is hard from a consumption and transportation point of view.

Sodium balance is not confined to when you are running; it is also important pre-training

So, its little wonder that many runners complain of the symptoms associated with low sodium intakes and dehydration, such as gastrointestinal distress, nausea, bloating, fatigue, impaired concentration and dizziness. The biggest cause of mid-run stomach issues is related to sodium imbalance, not sports nutrition gels or bars. If you are dehydrated, and consuming glucose, it becomes highly concentrated in the gut. Blood is being directed away from the stomach to the working muscles, so the gut cannot absorb the glucose quickly enough, resulting in stomach upsets.

I usually suggest runners take in 700-900mg of sodium an hour during longer training runs and races. This can be a mix of salt tablets, electrolytes, energy drinks and even food if you can stomach it (eg salted peanuts, cured meat).

Sodium balance is not confined to when you are running; it is also important pre-training or leading up to an event. I often suggest runners start drinking electrolytes in the 24 hours before race day to help prevent the issues above.

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Not all fat is bad for you. You need some fat to help absorb the fat-soluble vitamins A, D, E and K, and to provide essential fatty acids the body cannot produce itself. These nutrients are important for recovery, immune health, inflammation and prevention of fatigue. Fat should be an integral part of your diet, but should be avoided as an immediate fuel source high-fat foods pre-run will slow digestion.

Not all fats are good, either. Eating too much saturated fat can raise levels of harmful cholesterol, which increases your risk of heart disease. Sources include pies, cakes and biscuits, fatty cuts of meat, sausages and bacon. The term also encompasses trans fat, which is often found in processed foods. To up your intake of the good stuff, aim for the following:

Oily fish, such as salmon and mackerel, for omega-3s

Nuts and seeds, including their oils and butters

Sunflower and olive oils

Avocados

I encourage runners to choose good fats over saturated varieties. However, these fats still have a high energy value and should be eaten with that caveat in mind.

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Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids. There are 20 amino acids and these combine in various sequences to make muscles, bones, tendons, skin, hair and other tissues. They serve other functions, as well, including transporting nutrients and producing enzymes.

Eight of these amino acids are essential and must come from your diet. They are found as a complete source (containing all essential amino acids) in animal-protein food such as dairy, meat, fish and eggs. They are found as an incomplete source in plant-based proteins; that is, they will be lacking in one or more of the essential amino acids. Examples include vegetables, grains, nuts and legumes. If, however, these are combined in the correct way, you can make a whole source of protein. Some good combinations include baked beans on toast; rice and dhal; or a wholegrain bagel with peanut butter.

We in the sports and fitness industry hear a lot about protein, with many believing it is the most important macronutrient for active people. In reality, runners need protein primarily as a response to exercise rather than as a fuel source.

Protein has been a huge area of research for many years, with the most recent findings demonstrating how important it is in the recovery phase. During exercise, whether thats endurance sports such as running and cycling, team or power sports such as netball, football and tennis, or resistance training (using weights), there is an increase in the breakdown of protein in the muscle. There is a preference to include a large amount of protein in the immediate recovery phase, but the recommendation for protein foods is that they should be distributed evenly throughout the day, to help counteract a negative protein balance. The suggested amount is 0.4g/kg bw protein four to six times a day depending on training load.

For a 65kg runner, this will be 26g protein at each serving, which looks like:

Along with macronutrients carbs, protein and fat micronutrients are vital for many metabolic processes. You need to get them from your diet. They include:

Vitamins A, B, C, D, E, K

Minerals Calcium, iron and phosphorus

Electrolytes Sodium and potassium

Trace elements Iodine, zinc and magnesium

Most micronutrients function as co-enzymes or co-factors that is, they aid enzymes and proteins in their function. For example, the B vitamins are needed for carbohydrate and fat metabolism; while vitamin C, along with zinc, is important for a healthy immune system; and magnesium and calcium are vital for good muscle contraction. All are needed to keep you healthy and ensure you run at your best.

Do runners need more minerals and vitamins? Do you need supplements? The research is inconclusive. Some studies show enhanced requirements in runners because of an increase in damage to muscles by free radicals, which accumulate in response to exercise. (Lifestyle factors, such as smoking, also lead to the excessive production of free radicals.) But there have been no proven links to improved sporting performance from a diet high in free-radical-fighting antioxidants.

The quality of your diet is crucial. As an active person, you should naturally be taking in more food to fuel your running, and as long as this fuel is balanced and nutrient-rich, you should meet your increased requirements. If you eat a balanced diet that includes wholegrains, veg, meat, fish and dairy, you should have no problem getting all you need.

Vegan and vegetarian runners may need to pay special attention to iron and B12

Red meat and eggs are your best sources of iron; plant-based options, such as green, leafy vegetables, pulses, wholegrains and fortified cereals are harder to absorb than animal sources and must be taken with vitamin C to enhance absorption. While dairy is your best source of calcium and phosphorus, soya products and oily fish are also good sources.

One nutrient to be aware of is iodine; with the rise in the use of plant-based milks, most of which dont have added iodine, some people risk deficiency, which can lead to metabolic problems. Also, vegan and vegetarian runners may need to pay special attention to iron and B12, which can be hard to get from a plant-based diet.

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BATON ROUGE, La. (BRPROUD) Based on anInternational Food Information Councilsurvey, 43% of respondents report going on a diet, with 47% saying they did it to lose weight. You may choose one of the many popular diet trends out of convenience. However, research shows that many gain the weight back, but that may not be your fault.

This is the way the program is designed to go, says Clinical Psychologist, Certified Eating Disorder Specialist, and author ofThe Diet-Free RevolutionAlexis Conason.

Fat Liberation Activist Ragen Chastain adds, What the diet industry has done brilliantly is take credit for the first part where people lose weight, short term, and then blame people and get us to blame ourselves and others for the second part where they gain the weight back.

It can be frustrating to feel like you failed.

Its not uncommon for people to become more and more desperate and do more and more extreme things to try to keep that weight loss off, says Conason. So you may feel tempted to give dieting another chance, but thats part of the plan. By blaming people for the natural outcome, theyve built a repeat business model, says Chastain.

But why do people feel the need to lose weight?

The mainstream culture that so many of us live in equates weight with moral value and this sense that if youre in a larger body, theres something wrong with you, youre not trying hard enough, youre lazy, and that if youre in a smaller body, then youre virtuous, and youre righteous, Conason explains.

She describes dieting as a bad relationship, Oftentimes, we get caught in this kind of push and pull with dieting that we believe its going to save us and its going to be the answer, and its going to bring us all the good things we want in life, but then it disappoints us.

Some of that pressure is enforced by our activity online. Social media plays an incredible role in weight stigma in the ways that especially influencer culture, really centers this stereotype of beauty, says Chastain.

Its important to remember not to believe everything you see online. People fail to remember that social media is very carefully curated and edited and filtered, and people are promoting the best version of themselves that may not be authentic, says Registered Dietician and Certified Diabetes Care and Education Specialist Kristin West.

Conason explains that midset applies to some of the profiles that claim to be fitness or nutrition accounts. She says they often encourage eating disorder behavior, giving the example of thinner influencers posting about what they eat in a day. Eat Fit BR Registered Dietician Savannah Latimer says these can cause you to have a bad relationship with food, and it can be very damaging and long-term, you will struggle with body image.

With so many negative connotations, people have resisted this dieting culture for decades through social movements. One such movement is body positivity. Body positivity actually started in the sixties as a social movement for people that were fighting for equal rights for all body types, says Latimer.

As the movement got more popular, it began to get watered down.

Its sort of been a co-opted movement at this point, says Chastain, adding, youll hear those kinds of influencers say, its okay to be fat as long as youre healthy, as long as you have certain mobility, et cetera.

But the meaning began to change as well. The body positivity movement has also gotten misconstrued to mean I have to feel great about my body all the time and loving what our body looks like, says Conason.

So now, the focus is shifting to body neutrality. This idea that my bodys not good or bad, it just is. Im accepting it as it is now, even if I dont love it all the time, says Conason.

There is also a strong push to remove the stigma around weight entirely. People have the right to exist in fat bodies. It doesnt matter why theyre fat, it doesnt matter if there are health impacts of being fat, it doesnt matter if they could or want to become thin, says Chastain.

But whatever the movement, the diet industry is taking note and adapting. Theyre seeing what were doing, that it is working, and theyre co-opting the language of fat liberation to sell diets, says Chastain.

So before starting a diet or taking advice from someone online, discuss your options with a weight-inclusive doctor or dietician who is experienced in the health at every size approach.

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VIA helps people overcome challenges of autism through education, outreach, outpatient behavioral services, and adult services. The day school offers kindergarten through 12th grade education; Stephanie serves children of all ages.

A. When a school deems that it cant provide the service a child needs in a public school, the childs parent may apply through the county to be admitted to VIA, and we have students from all over the state, some who travel an hour by bus. We also see children with all levels of ability, some who are nonverbal. We use programs on iPad and picture books to help with communication.

A. In my role as school nurse, I help lots of students with autism who have other diagnoses, a common one being chronic constipation. Often, our students have preferred foods and they are not typically the healthiest options, and that is likely a contributing factor.

I work with teachers and the students families. For some students, two meals each day are provided by the local school district. They are not always the healthiest options, and we are a year-round school, so we are trying to find out what we can do here to add healthier foods. One classroom implemented smoothies as snacks for the kids, and they really like that. We have tried overnight oats. Mandarin oranges are a big hit.

But constipation is a problem for lots of children, not just those we serve. It can be difficult to tell the exact cause (i.e., medication, diet, hydration, etc.). We will be working on making small tweaks to foods we offer and introducing new foods to students.

A. We also give the students opportunities to earn reward tokens. When they earn a preset amount, they receive a preferred item or event, like playing ball or taking a break. Sometimes the preferred item is food. When given the choice, they will choose Doritos, for example. So we are taking a step back and seeing where we can substitute new food choices to broaden their horizons.

We definitely have roadblocks along the way, but it is a matter of opening them up to new things. We have a garden and now that it is spring, some of the instructors will be working on that. The students will be involved in watering and weeding. We feel a responsibility to make sure the students are receiving healthy food options, and at least here and with the help of Food for Life, they will.

A. I have been a vegetarian since high school, and vegan since 2009, and have followed Drs. Neal Barnard and Michael Gregor and other experts. When I found out about Food for Life, I was very interested. Then COVID happened. But Food for Life offered virtual instructor training during the pandemic, so I did that last winter. I would like to offer Food for Life classes at VIA for parents and siblings of our students, some of our adult learners, and our staff. I have already heard from people who are interested, and I will teach our first class around Earth Day later this month.

I recently sent a survey to parents and teachers to find out what they would like to learn and to gather information about which fruits and vegetables our students already favor. Ive asked parents which foods they would like to see their children try. Weve received great feedback! Another benefit to these classes is community. We used to have support groups, meet-ups for families, and field trips. COVID put a lot of that on hold but families will have the opportunity to meet with other families and learn new bits of information about nutrition, and I am excited to have the support of families like them. I am hopeful that the classes will also help parents/families at home who are interested in learning more about nutrition and diabetes, heart ailments, or other health challenges.

A. My goal is to offer a Food for Life class once each month or at least once each quarter for staff and families.

I want families and our instructors to feel supported and to know that even small changes are meaningful. If a student eats an apple each day and he didnt before, thats progress. I would like Food for Life to bring us together, teach about good nutrition, and that eating healthfully can also be cost-saving.

To find out more about what is happening at the Virginia Institute for Autism, visit Viacenters.org

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School Nurse Combines Service to Children with Autism with Love of Plant-Based Eating - Physicians Committee for Responsible Medicine

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Divya has heard comments like Are you the one who eats all the sweets in this bakery? quite often in her life. However, reducing 13 kilos and 21 centimetres of belly fat was indeed a sweet revenge for Divya, a native of Veloor, Thrissur. Divya started putting on weight since she was diagnosed with thyroid problems at the age of 12. She didnt mind her weight then. Divya says, with a smile, that the decision to reduce body weight was taken quite impulsively.

From 56 to 78I was a bit chubby as a kid. I was diagnosed with thyroid issues when I was 12. It only helped in putting on more weight. I had tried to reduce weight and maintain my body shape then. Rice and sweets were my favourite items. Even though my weight was going up, I didnt care to cut down these. My weight didnt go up beyond 56 kilos even after child birth in 2006. However, I dont know when it had suddenly reached 78 kilos. It was I who used to eat all the leftover food in the house. My diet and food control went for a toss during the lockdown period. I didnt care about the weight as I was worried about the allergies and other health problems that began bothering me, says Divya.

In August 2021, Divya had to wear a saree for her brothers engagement. It was almost after four years that she had worn the traditional outfit. Divya confesses she was shocked seeing herself in the wedding pictures.It was on that day that Divya vowed to shed weight. Her husband too encouraged her to reach 56 kilos again.

It was really difficult reducing body weight as Divya has health problems related to thyroid and PCOD. One or two kilos would be reduced when she works out or controls her diet. However, that would swiftly come back as soon as she eats a bit more. Divya loves cooking and enjoys watching culinary videos on Youtube. Trying those recipes in her kitchen has been her favourite hobby. Divya confesses that she wasnt ready to give up rice even then.

Reducing 13 kilosDivya joined an online fitness and fat loss group to shed weight. She was 78 kilos at that time. Besides, her tummy circumference was 106 centimetres. She was able to reduce 6 kilos in just three months with strict work out and diet. Divya says she felt confident when she realised that her hard work was paying off. In six months, she lost 13 kilos and 21 centimetres tummy circumference. Now, she is 65 kilos; however, Divya is determined to reach 56 kilos

Divya began taking her diet and work out seriously when she realised that she was losing significant amount of weight. Now, she counts calories and is conscious about the nutritional benefits of the food that she eats. Divya says she feels extremely happy and proud when people appreciate her and comments that she looks young and energetic.

Weight loss journeyInitially, Divya had the misconception that she could easily reduce weight by giving up food. She skipped breakfast and dinner and had just one heavy meal in a day. She found that her weight was going down; however, it swiftly came back the moment she ate more food. After joining the fit and fat loss group, Divya understood that going hungry is not the right way to shed weight. Instead of three meals, Divya started eating five healthy meals. But she would eat only after measuring the calories and understanding its nutritional qualities. She finally said bye to her favourite rice and other food items made with rice. Similarly, sweets had no place in her new diet. She ate fruits and veggies as a meal. She replaced her favourite chocolate and coffee with fruits, dates and green tea. She strictly included vegetable salad, chicken, fish and egg in her regular diet. She also makes sure to hydrate her body by drinking at least 3 litres water. No matter how busy she is, she does HIIT and resistance training every day.

My confidence sky rocketed when my weight reduced. I had always wished to wear t shirts, capri and short tops. Now, I can wear them all with confidence. My dress size got reduced to medium from XL. My aim is to reach the small size. Now, I feel happy when I have to take out a few inches from my XL sized dresses, smiles Divya.

No to body shamingDivya had always been a victim of body shaming and nasty comments. There had been times when she was insulted publicly for her body weight. Some people mocked her whether she could eat all the snacks in a bakery. There were people who discouraged her when she decided to reduce weight. Divya says that those who had mocked her never bothered to appreciate when she became trimmer. But she is happy that her family and friends have been supportive.

Divya doesnt shy away from explaining her diet and work outs to those who seek advise from her. Moreover, she makes sure to encourage and motivate them.

It was really difficult to walk and stand when I was 78 kilos. I couldnt climb stairs as I would struggle for breath. My thyroid levels too kept fluctuating. Now, I walk for half an hour every morning without feeling any discomfort. Besides, I can easily climb the stairs. Earlier, I used to send my daughter every time I had to get something from the upper floor. Now, I can easily climb the stairs. But what excites me the most is that my thyroid levels have been normal, Divya signs off.

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Kelly Gale is one of the most successful working models today. She's modeled in the Victoria's Secret Fashion Show, Playboy, and Sports Illustrated. Gale loves her job and her most recent Instagram reels prove it. Gale posted two reels of herself doing a shoot on the beach in a white one piece and a black bikini. She captioned one, "Days at work like this." She captioned the other, "BTS and final film." How does she stay so fit? Read on to see 5 ways Kelly Gale stays in shape and the photos that prove they workand to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

Gale is obviously a gorgeous woman. However, she doesn't always put a lot of emphasis on her looks. She tells Vogue that she puts a lot of value on her inner beauty, and loves getting compliments on her personality and other things. "I feel beautiful when I get compliments for things other than my looks; like when people tell me I have a good sense of humour or that I'm a kind person."

Being a model, Gale has to have a good skincare routine, and she clearly gets good results. She opened up about her skincare tricks and tips in an interview with Vogue, saying, "I'm lucky to be born with good skin and hair, so I just use Dermalogica Skin Smoothing Cream every morning and evening after basic cleansing. My lips tend to get very dry; no matter how much water I drink or lip balm I use, so I use Aloe Lips to keep them soft. When I'm tired or stressed I spritz my face with a Vitamin E mist or rose water it's instantly refreshing."df44d9eab23ea271ddde7545ae2c09ec

Gale works out on a regular basis. She tells Vogue that she does a variety of different exercises each week. "I work out for one to two and a half hours, six days a week, and switch up the routines, alternating between spinning, boxing, running and jump rope for cardio. I do a lot of exercises with resistance bands to get my legs and butt in shape and I also do different ab exercises."

In addition to working out, Gale also eats pretty healthy. She tells Vogue that she likes to cook a lot of her own meals. "Cooking is one of my biggest passions; I cook almost everything I eat. My breakfast is plain yoghurt with berries and homemade, unsweetened, wheat-free, gluten-free muesli, or a green smoothie. For lunch, I eat an undressed chicken or shrimp salad and for dinner I almost always have a salad with some form of protein."

In an interview with ELLE, Gale broke down her daily routine, specifically her diet and fitness specialties. She says that the first thing she does each day is go to the gym. "I started my day quite early with a workout alongside Michael Olajide at Aerospace before breakfast. It's always the first thing I do in the morning: If I don't have to work or travel, I usually go every single morning to box."

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