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I was afforded the great opportunity to attend a residential rehabilitation program for multiple sclerosis (MS) recently. It was a weeklong (five days, four nights) pilot attempt to create a template for recurring treatment in an area underserved to date.

Physiotherapy, occupational therapy, hydrotherapy, dietary and nutrition, psychosocial, and neurology disciplines all came together to create the program, which was run for two consecutive series.

I took part in the second.

RELATED: Pilot MS Rehab Program Comes Just in Time

Though I was asked as a patient expert to attend partly to evaluate the program and offer suggestions, I also went in looking for as much benefit as I could take. That meant that I had to set aside the expert modifier and simply surrender to becoming a patient.

It wasnt an easy molting at first, but it was one I found rewarding and a little bit telling, if Im to be completely honest. That I had to work at letting go informed me of how tightly Ive been holding on to the things I can control in this life of mine with MS.

As Ive written in the past, it is of great importance that we each learn to advocate for ourselves in medical (and life) situations.

In this situation, advocating for myself involved less putting up a fight than letting down my guard.

I allowed myself to expose the weakness I constantly fight or hide so that I am not seen as less-than by the world as a whole.

By being a man with a debilitating disease and admitting to my current limitations, I allowed both the therapists and me to see where I really stand in my progression and to find interventions that could help.

I suppose that Ive been hiding (covering up, avoiding, working around) my physical disability for so long that I believed my own lies. By actively letting go of the heavy cloak of deception, I was able to direct the significant energy Id been expending on avoidance toward improvement.

The very act of clearing a week from my busy schedule and making plans for five days in hospital was like an act of contrition for vainglory.

During those five days I listened to my body and gave it what it needed. If I was tired (and there were plenty of reasons to be tired; this was an intensive program), I rested. If something needed stretching, I stretched it. If doing something caused me pain, I avoided it rather than powering through. I listened, I learned, and I was present and gentle in my judgments of myself.

RELATED: Self-Care: The Key to Wellness When Living With MS

There will be plenty to share relating to the exercise programs, stretching regimes, routines to help with proprioception, and strength. Before I could get to any of the parts of the week that would help me to be stronger, I had to admit my weaknesses to myself, that is. The professionals around me could see them coming up the corridor no matter how I tried to hide them.

The lady doth protest too much, methinks, Queen Gertrude says in Prince Hamlets play within the play by Shakespeare.

I was the insincere, overacting character in my own staging of a Life With MS. I was also the audience whom I was trying to convince that things were better than they really are.

Like a weary and wary boxer fighting a relentless opponent, I found a stool in my corner where I could recuperate. There were helpful words and soothing salves to prepare me for the rounds ahead.

Ive ignored the bell allowing me to rest for far too long. Ill not fight those who are trying to help me again. The punches are better aimed at MS.

Wishing you and your family the best of health.

Cheers,

Trevis

My book,Chef Interrupted, is available onAmazon.Follow me on theLife With MS Facebook pageand onTwitter, and read more onLife With Multiple Sclerosis.

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How Letting My Weaknesses Show Helped in Rehab - Everyday Health

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Access may be limited to parts of Blackwell Forest Preserve in Warrenville on Saturday, Oct. 30 from 8 a.m. to 5 p.m. as area police, fire and emergency responders conduct a search-and-rescue training exercise at the preserve.

The exercise will allow rescuers to practice how to respond if a tornado touches down near the forest preserve while visitors are staying at the Blackwell family campground. It will help agencies better prepare for a large-scale emergency response and determine how they can best work together for a safe and successful operation.

Blackwell visitors should stay away from the exercise area. Signs will be posted at the preserve with more information on training day.

DuPage Forest Preserve Police will work with Warrenville Fire, Mutual Aid Box Alarm System, Milton Township Community Emergency Response Team, DuPage County Sheriff's police, Superior Ambulance Service, the American Red Cross, and various Forest Preserve District departments.

The Forest Preserve District of DuPage County has been connecting people to nature for more than 100 years. More than 6.2 million people visit its 60 forest preserves, 166 miles of trails, six education centers and scores of programs each year. For information, call (630) 933-7200 or visit dupageforest.org, where you can also link to the district's e-newsletter, blog, Facebook, Twitter and Instagram pages.

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Area police and fire agencies to conduct training exercise at Blackwell Oct. 30 - Chicago Daily Herald

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Robyn Williams: Now for our final young star we have an ABC Top Five, linking a treatment for near blindness with exercise. He's introduced by our own Natasha Mitchell

Natasha Mitchell: Our next Top Five scholar is doing work that will change millions upon millions of people's lives, and it's also a reminder that getting up and walking, even running away from our desks, has countless benefits. Dr Joshua Chu-Tan is a post-doc fellow and associate lecturer at the John Curtin School of Medical Research at the Australian National University Medical School. Since his PhD in 2019, Joshua has continued his research looking for novel therapies to treat the leading cause of blindness in the developed world; age-related macular degeneration.

Joshua Chu-Tan: A bit of background about me, I was born in Texas, I was raised in New Zealand, and then I came here for uni. My mum is from Taiwan, my dad is from the Philippines, and his mum is from Spain.

I was always interestedI did a medical science degree and was at a bit of a crossroads whether I should do research or whether I should do medicine. I did my honours year just because I was, like, you know what, I'll give it a shot, I'll give research a shot, see what it's like, and I just fell in love with it. I really enjoyed being at the forefront of human knowledge, being able to find something and knowing that you are only a handful of people that knows that bit of data in the world. It was a very cool feeling. I want to combine my passion outside of work with my work, and my passion outside of work is sport, is exercise, I love it.

So we work on the retina. It's the thin tissue that lies at the back of our eye, and I like to say that it's responsible for all of our sight. That might be biased but scientifically it's also true because the light that enters into our eye, it hits the retina, the retina converts it into an electrical signal, sends it to the brain and eventually forms images that we see every single day.

We work on a specific disease called age-related macular degeneration, it is the leading cause of blindness in the developed world. One in seven Australians over the age of 50 will get it at some point in their lives, it costs the economy up to $5 billion per year, and there is no cure or therapy for the most common form, the form that accounts for 90% of patients with AMD.

It's similar to every other neurodegenerative diseaseI'm talking about Alzheimer's, Parkinson's, Huntington's diseasein that they are incredibly complex, they are incredibly multifactorial. So a multi-targeted approach, researchers know now, is really what is needed, and that's why I started to look at exercise because, as you've probably heard your entire lives, exercise is awesome, it's great. We all know how good it is for us. But just why is it so good for us, and how can something that affects our muscles actually affect our brain and, we are starting to find out, our retina? We found it's actually really similar to the endocrine system. So your muscles can actually release signals when they exercise, and these signals reach everywhere in the body. I'm talking about the brain, I'm talking about the retina.

So in essence our body has this natural built-in therapy from exercise because it's creating all these molecules and sending it to our brain, sending it to our eyes, they are seeing all these benefits, why can't we harness that? Why can't we find out what's in it with its natural carry molecule and use that as a therapy? Given that neurodegenerative diseases are all age-related, it's very likely that exercise at the intensity needed to provide a benefit to the brain and eye may not be physically sustainable long-term.

Our ultimate goal is that we want to prescribe the molecular message of exercise to those who may physically not be able to. Thank you.

Robyn Williams: Dr Josh Chu-Tan from the Australian National University, John Curtin School. We were discussing why we evolved with such good eyesight maintained by exercise, and you can hear the connection implied in the program Sporty on RN, Amanda Smith reported how we hunted for a couple of hundred thousand years by outrunning or even walking while hunting fast animals. Even speedy quarry got worn out. So, just imagine, you needed good eyesight to cover all that rough terrain for hours. Josh's research really looks promising.

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How exercise may improve your sight - The Science Show - ABC Radio National - ABC News

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Athletico is committed to keeping employees and patients safe during COVID-19 and has taken several measures, including additional screening procedures, enhanced cleaning practices and appropriate distancing of patients during treatment sessions. In addition to in-clinic treatment at the Byron clinic, Athletico is also offering telehealth virtual treatment options where patients can connect with a physical therapist through a secure online video chat.

"Byron is a small, tight knit community and the addition of this Athletico clinic will allow me to make an immediate impact on members of the community," said Byron Cann, PT, DPT, MTC, CMTPT and Clinic Manager of Athletico Byron. "I'm looking forward to providing high quality care and helping patients get back to their favorite activities."

Services available at Athletico Byron include:

Additionally, Athletico Byron:

Athletico Byron220 W. Blackhawk Dr.Byron, IL, 61010Phone: 779-513-8230www.athletico.com/ByronIL[emailprotected]

About Athletico Physical TherapyAthletico Physical Therapy provides the highest quality orthopedic rehabilitation services to communities, employers and athletes in over 560 locations throughout 13 states with more than 5,000 employees. Athletico is committed to our patients and referring physicians through our patient-centric focus, positive work environment, attention to quality and high standard of care. Athletico measures patient outcomes and satisfaction and is dedicated to continuous improvement. Athletico was named #1 Workplace in Chicago, "Best Physical Therapy Practice in the Nation" by ADVANCE magazine, Top Workplace in the Nation and has been recognized as a leader in employee volunteering and charitable giving. Our services include physical and occupational/hand therapy, workers' compensation, women's health therapy, concussion management and athletic training. For more information, or to schedule a free assessment in clinic or now online with our virtual free assessments, visit http://www.athletico.com and follow us on Twitter at @athletico.

Media Contact: Dana Andreoli[emailprotected]630-259-5156

SOURCE Athletico Physical Therapy

http://www.athletico.com

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Athletico Physical Therapy Opens in Byron - PRNewswire

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MADISON, Wis. When a disaster strikes, first responders and emergency management personnel rely on extensive planning and training to meet the critical needs of an incident. Along with its many partners, Wisconsin Emergency Management (WEM) works to ensure those resources are available, through extensive planning efforts and by offering thousands of hours of training and exercises around the state each year.

The state recently called on national experts to help assess those efforts and identify what priorities should be set for planning, training and exercises conducted by WEM and its partners in the coming years. Personnel from several state, local agencies and federal partners gathered in Madison this month for an Integrated Planning and Preparedness Workshop (IPPW).

Any time we can get people on the same page when it comes to planning, training and exercises is a good thing, said WEM Training Section Supervisor Kevin Wernet. Bringing these groups together to help us put together our five-year state strategy is huge. To have emergency managers, law enforcement, fire and others in here, who can speak for their discipline, makes that process more effective.

The workshop was led by instructors from theTexas A&M Engineering and Extension Service(TEEX), an internationally recognized leader in delivering training on emergency response and exercises.

Our goal is to better define training thats going to improve the overall preparedness of the state, said TEEX Course Developer and Senior Instructor Tab Troxler. We do that by conducting a real deep dive into the types of emergencies and disasters that can occur here, the cascading effects, and identify training that we think is going to improve the outcomes.

Troxler added that preparedness is not a destination, its a route that must be followed while looking at signs along the way to show progress is being made.

This process provides results, and the benefit of it is that communities will be better served when a disaster strikes. Troxler said. Theyre going to respond quicker. Theyre going to recover quicker.

For Lauri Maki, the Brown County emergency management director, the workshop is a chance to evaluate how training and exercises are conducted in his area so that he can ensure their resources are being used effectively.

Were always trying to find opportunities to improve the public safety response in our county, including activations from the county level in support of municipalities, Maki said. Its an opportunity to learn new things and take that back.

Maki said its also helpful to connect with other emergency managers and responders, so they can build the relationships that should be established before a disaster even occurs.

If anything was showed to us by the response to the COVID pandemic, it was the importance of building those relationships, he said. Seeing people from all over the state really benefits us because most true disasters dont stay local.

Village of Pleasant Prairie Police Captain Paul Marik attended the training as his community looks to revamp its emergency operations plans. He said leadership has seen the value of ensuring all levels of government know how to effectively carry out a response.

The light bulb is kind of going on with these other agencies that dont normally work under the incident command system, Marik said. Getting in a room with people who know more than us helps us develop plans we can bring back to our leaders, as we look to update those plans and train people on them.

The entire process was observed by representatives from the Federal Emergency Management Agency (FEMA). Kate Bogan, a branch chief in the National Exercise Division at FEMA, said no two states are going to approach these issues the same way, and theres a benefit to being able to watch these conversations going on at the state and local level.

We put out the guidance at the federal level and provide support, but we dont have all the answers, Bogan said. The people who are doing it day to day are the state and local entities. By coming out here and seeing how that is done, we can refine the guidance and share it in other places.

Information gathered during the workshop will be used by WEMs Bureau of Planning and Preparedness as staff work to outline priorities and strategies, along with planning for future training and exercise opportunities.

It ties in identifying gaps so that we can update our plans, train our personnel, and then through exercising validate the ability to respond, Wernet said. The intent is for all of us to sync those activities up, so we are better managing our resources.

For more information on Wisconsin Emergency Managements training and exercise programs, along with its ongoing missions to build capabilities and coordinate resources to support a safe and resilient Wisconsin, visithttps://dma.wi.gov/DMA/wem.

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Dept. of Military Affairs: Wisconsin Emergency Management works with partners to enhance planning and preparedness coordination - Wisbusiness.com

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Hundreds of programs over the past four decades from the removal of junk food from school vending machines to Michelle Obamas Lets Move campaign have tried to get kids in the U.S. to eat healthier food and exercise more often.

But none of these efforts lowered national child obesity rates. In fact, child obesity has continued to increase. This has been particularly true during the pandemic.

We think we know why. Most programs that seek to lower childrens body mass index, or BMI, focus on healthy food and physical activity. But as child obesity researchers who specialize in human development and family science, we know that slimming down requires much more than attention to diet and exercise.

Those factors are important, but we found that acceptance from family and friends also plays a critical role in slowing the rate of weight gain for children with obesity.

To reach this conclusion, we collaborated with colleagues to follow almost 1,200 children in first through fourth grades in rural Oklahoma to find out more about the lives of kids who are overweight or obese. Our intervention programs allowed us to compare a traditional food and exercise approach to managing child obesity with approaches that also targeted the social and emotional aspects of childrens lives.

We conducted a randomized controlled trial in 29 Oklahoma schools. More than 500 first graders who were at-risk for obesity meaning their BMI was above the 75th percentile were assigned to either a control group or a group that received a combination of three interventions.

These interventions focused on family lifestyle, family dynamics and the peer group.

[Explore the intersection of faith, politics, arts and culture. Sign up for This Week in Religion.]

The family lifestyle intervention focused on healthy food and physical activity. Participants learned to use a color-coded food reference guide similar to this one when selecting food. Parents tracked their childrens food consumption and physical activity, and also learned how to avoid conflict over food. This conflict might involve arguing about how much the child is eating, whether the child can have dessert or whether the child has eaten enough of everything else on the table to get a second helping of a favorite food.

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The family dynamics intervention added parenting skills and healthy emotion management. Childrens emotion regulation and emotional eating are significantly related, so teaching children to manage their feelings may reduce their tendency to eat when they are stressed out or upset. Children were taught how to deal with negative emotions, express their feelings and value their uniqueness. Parents were taught to value their childrens emotions, provide comfort and understanding, support childrens problem-solving and accept their children as they are.

The peer group intervention taught social acceptance in the childrens school classrooms. Our research has shown that the more children weigh, the more their classmates tend to dislike them. However weve also demonstrated that we can decrease the rejection that happens in elementary school classrooms by teaching children to be more accepting of one another.

We measured childrens heights and weights at the beginning of first grade and then after the intervention in first, second, third and fourth grades. Only those children with obesity who received all three interventions family lifestyle, family dynamics and peer group had significant decreases in BMI gains compared with the control group.

Ongoing analysis indicates that the peer group intervention was particularly important for children who were severely obese, with a BMI in the 99th percentile.

Our results show that to reduce BMI gains in the early school years, kids need more than healthy food and physical activity. They need parents who encourage their healthy choices and accept their emotions. Knowing you can come home and talk about how angry and sad you are is essential to healthy physical and mental growth. And children must also have friends and peers who accept them for who they are regardless of how much they weigh.

This article is republished from The Conversation, a nonprofit news site dedicated to sharing ideas from academic experts. It was written by: Amanda Harrist, Oklahoma State University and Laura Hubbs-Tait, Oklahoma State University.

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Amanda Harrist has received funding from National Institutes of Health, United States Department of Agriculture/National Institute of Food and Agriculture, and Oklahoma Center for the Advancement of Science and Technology.

Laura Hubbs-Tait received funding from United States Department of Agriculture/National Institute of Food and Agriculture, Administration on Children, Youth, and Families, and National Institutes of Health. She currently serves as chair of USDA Multistate W3005: "Developing synergistic approaches to healthy weight in childhood through positive relationships, diet quality and physical activity."

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Kids with obesity need acceptance from family and friends, not just better diet tips, to succeed at managing their weight - Yahoo News

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According to the Australian Institute of Health and Welfare around 80 per cent of Australians will suffer from back pain at some point in their lives, affecting their mobility, functional capacity and quality of life.

What causes back pain and why does it recur?

The initial causes of back pain vary greatly but regardless of the cause the result is the same the pain triggers a natural protective response. The body immediately inhibits the muscles closest to the pain and we modify our movement patterns and posture to avoid painful positions. In as little as 48 hours these important stabilising muscles begin to weaken and atrophy. It is this weakness that leaves us more susceptible to suffering recurring episodes of pain and eventually chronic pain.

This is the start of what we refer to as a cycle of deconditioning, physiotherapist Rebecca Heddles said. For clients, this pain can become a downward spiral of decreasing strength, ongoing instability, recurring pain, impaired function and inevitably loss of quality of life.

As a physiotherapist, I see the frustration in clients who seemingly tried everything for their back pain. From massages to braces to creams and heat packs, they all seem to temporarily relieve pain, but the pain tends to reoccur if they dont address the source, which is often muscular weakness in the supporting muscles of the spine.

Rest and medication offer some immediate relief but do not contribute to long-term recovery and prevention. Hands-on therapy also plays a very valuable role in providing symptomatic relief, however on its own is insufficient for long-term resolution of back pain. While exercise is an essential component of breaking this deconditioning cycle, most exercise programs and equipment cannot specifically target or effectively rehabilitate the deep stabilising muscles of the spine.

The Kieser method is designed to effectively break the cycle of deconditioning using the clinical reasoning and skills of its team of physiotherapists along with their targeted equipment. The Kieser approach is based on the principles of active and early rehabilitation and rebuilding strength where there is weakness. The clinics are equipped with some of the worlds leading rehabilitation equipment, which allows its team to deliver the best possible results for its clients.

Many back pain sufferers report recurrence of pain or injury because they have not found an exercise program they can do safely. At Kieser, your treatment will begin with its physiotherapists who will address your pain and begin your rehabilitation preparing you for a long-term strength program. Once your pain is reduced, their exercise scientists will prepare your individualised strength training program, which incorporates activity goals as well as remedial exercises.

The Kieser method is designed to identify and assess the source of your problem and strengthen your body to reduce pain and prevent recurrence of the issue.

Kieser has a clinic 300 metres from Southern Cross Station at the corner of King and Collins streets. Kieser is open for essential face-to-face care with a physiotherapist during lockdown

For more information:call 9448 9999 or visit kieser.com.au

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Is back pain preventing you from doing the activities you love? - CDB News

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Madelyn Jones and Robert Ellis

Madelyn Jones has been named the first director of employer relations for the College of Education and Health Professions.

She'll serve as the contact for local and regional companies hoping to recruit and hire U of A students from the college, the university's third largest, with more than 5,400 students. Many of the college's programs incorporate hands-on learning. Majors include nursing, teaching, exercise science, athletic training, occupational therapy, counseling, public health and communication disorders.

A $556,906 grant from the Walton Family Charitable Support Foundation made it possible for the U of A Career Development Center to add the new position. The grant also allowed Fulbright College of Arts and Sciences to add to its career education and recruitment efforts.

Jones will coordinate employer recruiting on campus and schedule employer speakers. She will also facilitate career events and industry tours and provide training for employers, faculty and students to increase awareness of employment opportunities.

"I am thrilled to now expand my reach to engage employers, industry partners and the Northwest Arkansas community," Jones said. "I am excited to connect employers to COEHP students and help graduates be successful and confident in their professional journey."

Jones graduated from Southern Arkansas University with a bachelor's degree in psychology and a minor in social work in 2014. In December 2016, she earned a master's degree in student affairs and college counseling from SAU. Then, she started her career as an academic adviser and recruiter at SAU before moving to Fayetteville to work as an adviser in Health, Human Performanceand Recreation in March 2017.

Jones began working as a career counselor in the College of Education and Health Professions in 2018, providing students with assistance through career exploration, career development and transitioning to their professional careers.

Robert Ellis, who previously worked as the employer relations coordinator for the Career Development Center, has been promoted to the career counselor role.

"As a career counselor, I help students develop the core competencies they will need to manage their careers from internship to retirement successfully," he said. "This includes everything from reviewing resumes and cover letters to mock interviews and building a consistent professional brand."

Ellis said he's particularly excited to serve College of Education and Health Professions students.

"There are many career paths available in the college, and we're seeing high demand for our graduates," he said. "With placement rates already strong, my hope is to guide students into more desirable positions and higher salaries through targeted, comprehensive career counseling services."

Ellis and Jones will work together to assist the college's students and connect them with employers.

"There has never been a more exciting time for career services in COEHP, as this is the first time that we will have both a director of employer relations working to build relationships with employers, along with a dedicated career counselor to help students maximize the new opportunities these relationships will bring," Ellis said.

Businesses are invited to email Jones atsmj041@uark.edu or call 479-575-8636. Employers and organizations who want to get involved in the college may fill out an interest form. Students seeking career advice can email Ellis at rce002@uark.edu or call 479- 575-2933. They may also schedule an appointment with him throughHandshake.

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Madelyn Jones Named Director of Employer Relations for College of Education and Health Professions - University of Arkansas Newswire

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For many people, the pursuit of weight loss feels like a never-ending goal. Seeing the number on the scale go up or struggling to button your jeans can have you eagerly seeking out the latest crash diet to help get you back into fighting form in a hurry.

However, if you want to lose those extra pounds and keep them off in the long run, unsustainable fad diets aren't the way to go. With the help of registered dietitians, we've rounded up the very best foods for weight lossno crash diets needed. And for more great ways to shed the pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

They say an apple a day keeps the doctor awayand it can help keep the extra pounds away, too.

"Apples are a good source of fiber (a medium apple has about 5 grams), helping slow down digestion, enhancing satiety, controlling appetite, and reducing overall energy intake," says Cheryl Mussatto, MS, RD, LD, clinical dietitian at the Cotton O'Neil Endocrinology and Diabetes Clinic and author of The Nourished Brain.

"Apples also have the added benefit of a natural plant compound called ursolic acid that increases fat-burning. Other compounds found in apples are also good for those trillions of bacteria living in our guts, improving our gut microflora. That means we have better digestion and better excretion of fats," add Mussatto.

RELATED: The One Diet That Will Slim Down Your Waistline, Says Dietitian

If you want to lose a few pounds without going hungry, try incorporating some citrus fruit into your daily meal plan.

"Oranges and grapefruit not only are low calorie and a good source of fiber (60 calories and 3 grams of fiber in oranges and 100 calories and 4 grams of fiber in grapefruit), but studies have also shown they contain flavonoids that favor weight loss and may reduce risk of chronic disease like type 2 diabetes by preventing metabolic syndrome," says Mussatto, citing 2009 research conducted by researchers at the University of Western Ontario.

Inexpensive, versatile, and delicious, oatmeal is a great choice if you want to lose weight and keep it off.

"Oats are a great source of soluble fiber, which slows digestion and promotes the feeling of fullness both during and after a meal," says Sylvia Melendez-Klinger, MS, RD, founder of Hispanic Communications and a member of the Grain Foods Foundation's Scientific Advisory Board.

"In fact, oatmeal has been scientifically-proven to help you feel full between meals, and one study found that oatmeal for breakfast may lead you to consume a lower-calorie lunch by promoting satiety. In addition, whole grain and cereal fiber intake have been found to be associated with lower total percent body fat and lower abdomen fat mass."

Whether you're using them as a protein-rich replacement for meat in your favorite dish or adding them to a salad, beans are a great way to stay full for longer while slimming down.

"As long as they have little to no added sugar, canned beans or cooked beans are a great choice to support weight loss," says Melendez-Klinger.

"Research on beans has proven that you not only get filling high-quality protein, iron, fiber, and many important vitamins and minerals, but they've also been linked to living longer. The Blue Zones study demonstrated that centenarians ate about a half-cup of beans regularly, which played a significant role in their longevity and overall health, which included a weight within range," she adds.

RELATED: How to Lose Weight Starting Right Now, According to Dietitians

If you're looking for an easy way to stay full without loading up on calories, Melendez-Klinger recommends adding some soy to your meals.

"These legumes may aid in weight management because they are a low-fat plant-based protein that can be used at any meal and as a snackfor example, using textured vegetable protein in place of high-calorie, high-fat ground beef in meatloaf, soy flour in baked goods, or tofu in place of cheese in a dish such as lasagna. In fact, research shows that when combined with a healthy lifestyle soy can help with losing weight as well as weight maintenance," says Melendez-Klinger, citing a review of research published in the International Journal of Medical Sciences.

Whether you're ricing it, baking it, or pureeing it into a soup, cauliflower is a great choice for anyone trying to lose weight.

"Cauliflower is a good food for weight loss. The fiber content helps to maintain a feeling of fullness and satisfaction. Fiber slows stomach emptying. It passes through the digestive tract undigested and provides very little in the way of calories to the body," explains Jinan Banna, PhD, RD, a registered dietitian and associate professor of nutrition at the University of Hawaii.

An easy and delicious addition to salads, sandwiches, or even pasta dishes, tuna is a great addition to any weight loss diet.

"Tuna is a great source of lean protein. It is very low in fat but very high in protein, keeping you full and satisfied. Tuna also contains many minerals, including zinc and choline," says Kristen Carli, MS, RD, owner of Camelback Nutrition & Wellness and writer for Fit Healthy Momma.

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The Final Verdict On The Best Foods for Weight Loss, Say Dietitians Eat This Not That - Eat This, Not That

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I am 36 years old, and I would say 27 years of my life have been spent in a battle with my weight. You name the dietI have probably tried it more than once and failed at it. Nothing ever came easy, nothing ever made sense. I would try something new and get bored of itwhich then led to gaining even more weight.

Growing up I was made to feel bad about myself because of my weight and eating habits. I would be forced into certain diets that never made me feel good. They left me feeling either sick, starving, or extremely bloated. There was never a consistent pattern in any of the "diets" I was on. It was either eat a pound of broccoli and fish, or you can eat greasy burgers and mayo but no bun. How was any of that sustainable or going to make me be able to lose weight the healthy way? It wasn't.

All the other diets I have been on have always been about losing weight and never taught me the value of nutrition and healthy eating.

In 2018 I became the unhealthiest I've ever been. I am a wife, and a mom of two amazing boys. I would eat fast food four or five times a week and then throw out the bags to hide the evidence from my family. I had become lazy in making healthy meals that I would just throw together without thinking of nutrition. I had fallen back into so many bad habits that led to me feeling sad all day long. I hated the way I looked, how I felt, and, more importantly, the path I was heading down.

November 2018 is when my life changed forever. It was when I asked for help and was introduced to The Ultimate Portion Fix program. I needed to know what people were doing to get these amazing results. I needed to know all about itNOW!

[Editor's note: The Ultimate Portion Fix was created by Beachbody Super Trainer Autumn Calabrese, a fitness and nutrition expert and certified health and wellness coach. It's designed to teach people how to control their meal portions using color-coded containers for measuring out portions of foods that make up a meal or snack. Calabrese's system forms the basis of her book Lose Weight Like Crazy Even if You Have a Crazy Life, published by Galvanized Media, publisher of Eatthis.com.]

I jumped in. I watched all the Ultimate Portion Fix videos, read all the program materials, and used the workbooks and logbooks provided. There was no cutting out carbs or fruits like so many "diets" make you do. This made sense. There was no weighing my food or counting calories. I didn't have to give up foods that I love, I just had to pick healthier versions and proper portion sizessomething we all know but are never fully aware of not to dountil now I wish I would have known about this years agobut what was important was that I had the tools I needed now.

The first few days I measured, and I prepared meals ahead of time. Did I have doubts? Of course! I had doubts this was going to work for mebecause nothing in the past had. But I continued to measure, I continued to portion my meals and eat exactly how I was supposed to.

My cravings for sugar slowly went away and it got easier. I was learning to cook healthy meals for my family! I realized this wasn't like anything I had ever done. I was able to eat all the food I normally would, but now I was using these containers as my guide, and they taught me how to eat all over again.

In one year, I lost 110 pounds following Autumn's Portion Fix program and pushing play on her workouts. I used the tools that were given to me and followed them. There were no shortcuts, there was no easy way out. I knew I needed to change my old habits to see new resultslong-lasting results.

When it got hard, I would remember her talking about our "whys." Why was I doing this? To lose weight and be healthy. Why did I NEED to do this? Because I didn't want to die young. I wanted to grow old with my husband and watch my boys grow up. Those answers are ALWAYS in the back of my head.

My boys watch me push play to Autumn's workout programs every day and see me have fun doing it! I can make them delicious, healthy meals, and what is even more amazing is that they are aware of making healthy choices. They used to watch me sit around on a couch all day feeling sad and eating junk food. Today, they have the best version of me and it's all because of those 6 amazing containers.

(Adapted from Lose Weight Like Crazy Even If You Have a Crazy Life!)

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