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People who regularly include dried fruits in their diet are healthier than those who don't, according to a new study from Penn State University.

Researchers found that on the days study participants ate dried fruits, such as raisins, dates and figs, they consumed more key nutrients than they did on other days.

While this is good news, Valerie Sullivan, a postdoctoral researcher at the Johns Hopkins Bloomberg School of Public Health and a Penn State grad student at the time of the study, saidthis doesn't mean people should consume dried fruit in large quantities.

Dried fruit has 3.5 times the fiber, vitamins and minerals than fresh fruit. It is also higher in calories. In the study, people consumed more total calories on the days they ate dried fruit.

Another concern is sugar intake. Some dried fruits are higher in sugar than others, which is why nutritionists recommend reading labels carefully before consumption.

"Dried fruit can be a great choice for a nutritious snack, but consumers might want to be sure theyre choosing unsweetened versions without added sugar," Sullivan said.

"Portion sizes can also be tricky, because a serving of dried fruit is smaller than a serving of fresh since the water has been taken out. But the positive is that dried fruit can help people potentially consume more fruit because it's portable, its shelf-stable, and can even be cheaper."

The lack of fruit in a diet is a major contributor to certain health conditionslike cardiovascular disease and cancer. However, price, availability and a shorter shelf life can be obstacles for many people.

Only about 24% of females and 14% of males in the U.S. eat the recommended daily amount of fruit, according to the National Cancer Institute.

"Minimally processed forms of fruit, including frozen, canned and dried, have some advantages over fresh fruits," said Kristina Petersen, an assistant professor of nutritional sciences at Texas Tech University and assistant research professor of nutritional sciences at Penn State at the time this work was done.

"They are available year round, are relatively consistent in quality, and can be stored for far longer than fresh. Many are also less expensive per serving than their fresh counterparts."

The study findings, published in the Journal of the Academy of Nutrition and Dietetics, are based on data from 25,590 participants in the National Health and Nutrition Examination Survey.

Participants were asked to report on all the foods they had consumed in the previous 24 hours, including dried fruit. Data was also collected on participants cardiometabolic health including body mass index, waist circumference and blood pressure and their overall diet quality.

Study participants who included dried fruit in their diet were also more likely to have lower body mass index, waist circumference and systolic blood pressure than those who didn't, the researchers said.

Researchers also found that on days the participants ate dried fruit, they consumed more total carbohydrates, dietary fiber, potassium, polyunsaturated fat and overall total calories.

"In our study, people who consumed dried fruits had a higher calorie intake but a lower BMI and waist circumference which suggests they were more physically active," said Penny Kris-Etherton, a Penn State professor of nutritional sciences.

"So, when incorporating dried fruits, pay attention to calories and be sure to substitute out calories from low-nutrient foods for dried fruits to get the greatest benefit of eating dried fruits."

Sullivan said that she found it interesting that the participants tended to eat more total fruit on the days they ate dried fruit than on other days, suggesting that eating dried fruit could boost overall fruit consumption to recommended amounts.

Not sure how to incorporate dried fruits into your diet? Here are some tips from nutrition experts:

Simply add a variety of dried fruits to your cereal or oatmeal in the morning. While raisins and dried cranberries are popular choices, dates and apricots can also give a boost to your morning fuel.

For lunch, sprinkle some dried fruits on top of your salad or just pack a bag of assorted dried fruits to snack on along with your sandwich. A popular salad choice is a mixed green salad with walnuts and cranberries with a slight drizzle of balsamic or raspberry vinaigrette.

If dinner is a stir fry, add some golden raisins or dried cranberries in with your meat and veggies. Add plum or teriyaki sauce for extra flavor.

Dried fruit along with nuts can also be added to side dishes like rice or green beans.

Dried fruits and nuts also make great on-the-go snacks, so always bring along a small serving to nibble on throughout the day.

Elise Compston, a registered dietitian, told Verywellthat darker-skinned dried fruits like prunes, figs and raisins are better choices when looking to cut sugar intake. Portion size is also critical, she said.

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Eating dried fruit can improve the quality of your overall diet, new study finds - PhillyVoice.com

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These dysfunctions began long before the decline of the family farm. The U.S.D.A. has long been accused of discrimination in dispensing its services and resources, and of intentionally driving the commercial success and wealth building of white farmers while causing the failure, bankruptcy and land loss of Black, Hispanic, Native American and women farmers and ranchers. A series of legal actions from the late 1990s, including the Pigford v. Glickman and Keepseagle v. Vilsack lawsuits, resulted in settlement agreements that paid millions to eligible class members to compensate them for their discrimination claims against the department.

The U.S.D.A. still reflects the culture of 1862, the year of its creation and of the passage of the Homestead Act, which gave more than 270 million acres of Native American land to white settlers. At the same time, the Morrill Act distributed an additional 11 million acres of appropriated Native land to establish a network of state colleges of agriculture and mechanic arts, a network that to this day serves whites preferentially. (A series of underfunded land-grant universities was established in 1890 and 1994 in a feeble attempt to paper over this federally sanctioned racism.) The result of this social engineering is aggregate assets of around $2.7 trillion, held disproportionately among todays farmers, 96 percent of whom are white.

Theres another sense in which the U.S.D.A. is bound to the past. Large-scale plantation agriculture, a major reason the South seceded from the Union, was a mercantilist economic system. The production of cotton, sugar, tobacco, rice and other commodities drove a web of global trade that enriched profiteers, corporations and nations at a distance from the enslaved people who labored under brutal conditions to generate that wealth. That same model of agriculture cash crops grown primarily for processing or trade rather than for eating, a brutally exploited work force has become the norm, and has been consistently promoted by recent secretaries of agriculture, most stridently by the incumbent, an agribusiness veteran.

That template still benefits mainly the global conglomerates that sell to and buy from farmers, to the great economic detriment of the majority of farmers and their rural communities, and especially to that of the largely immigrant work force that replicates the work of the formerly enslaved, with largely imperceptible improvement in their treatment.

Yet the American model of agribusiness profiting from low value commodities combined with through-the-roof production volume works so badly for farmers that the system is propped up by federal subsidies until recently $15 billion per year that are funneled into the bottom lines of mega-corporations. Since 2018, however, an additional $60 billion of taxpayer money has been splurged on this sector, making it one of the most socialized sectors of the economy.

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Goodbye, U.S.D.A., Hello, Department of Food and Well-Being - The New York Times

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The conjugate training method is a weightlifting program thats primarily designed to build strength. Its sometimes referred to as the Westside-Barbell Conjugate Method or Westsides Conjugate Method.

This advanced approach for athletes, bodybuilders, and weight lifters was developed by Louie Simmons, the owner of Westside Barbell Gym in Columbus, Ohio.

It helps build strength with a varied and individualized routine. Aside from building strength, it also aims to enhance muscular endurance and improve your weaker areas.

To fully maximize these benefits, you must consistently follow the correct structure of the training sessions. Read on to learn how to do the conjugate method, how it works, and what its main benefits are.

The conjugate method is a powerlifting training system that consists of variations on these exercises:

You do four training sessions each week, consisting of the following types of sessions:

This method also includes accessory exercises geared toward building strength in your weak areas.

These variations help keep boredom from creeping in and help you learn to challenge yourself in different ways.

The structure of the conjugate method helps people who want to build muscle and strength by utilizing a varied routine that emphasizes maximal strength and explosive training.

Changing up exercises allows you to constantly challenge yourself and work your body in different ways.

To vary your exercises, you can also use:

The conjugate method also allows you to identify and work on building strength in your weaker areas.

This allows you to move past your limitations so you can constantly improve your fitness ability.

In addition to enhancing strength and muscle growth, the variations of the conjugate method also help develop:

The conjugate method may also be beneficial for people with high blood pressure.

According to a small 2020 study, 10 women who did the conjugate method were able to lower their systolic blood pressure.

When you do the conjugate method, you repeat the same movement patterns in slightly different ways.

It involves doing variations of the squat, deadlift, and bench press. This is paired with accessory training thats geared toward highlighting and improving upon your weaker areas, as well as addressing injuries.

The workouts consist of maximum effort and dynamic effort sessions for your upper and lower body. You continually change up the variations of the main lift and accessory lifts, which prevents you from plateauing.

You can vary the main exercise by changing the width of your grip or stance. You can add different bands and chains to the bar for accommodating resistance.

To allow for recovery, wait 72 hours between maximum and dynamic effort sessions. All workouts will include four to six exercises.

Lets take a closer look at what these workouts entail.

Each week, youll have two sessions of maximal effort. These workouts use maximum loads and resistance to build high-threshold fast-twitch muscle fibers.

To do a maximal effort workout:

Keep in mind that your accessory training will depend upon your individual needs. These moves will help you to improve your overall strength and become proficient in your weaker areas.

Once youve moved on from a main move variation, dont repeat it for 4 to 6 weeks. Here are some accessory exercises you can do for a maximum of 3 weeks.

Each week, youll have two dynamic effort sessions that activate your fast-twitch muscle fibers to build explosive power.

Youll use maximum force for a submaximal weight, which allows your body to recruit motor units and fire muscles.

Each session, you can raise the percentage by 5 to 10 percent to get to a new max. Youll do the exercises as quickly as possible while still using good form.

Do the main move variation for 3 consecutive weeks. Each week, you can increase the volume.

The conjugate training technique offers many benefits in terms of strength, which is the main goal of the program.

Its not designed for fat loss or to boost health or fitness ability, though you may still experience some of these benefits. Gaining strength is the main aim of the training system.

Research from a 2017 study points to the effectiveness of a maximum and dynamic effort training program in improving squat press performance.

In this small study, people who did this type of training for 8 weeks showed significant improvement to their one-repetition maximum squat, compared with people who followed their normal workout routine.

The conjugate method is a good option for athletes and coaches who want to create an individual program to target their exact requirements.

Changing up the exercises and choosing your accessory work helps strengthen your specific areas of weakness.

This can be much more effective than following a prescriptive program that doesnt accommodate individual differences.

To get the most out of the conjugate method, try to observe the following diet and lifestyle guidelines.

To meet your fitness goals, follow a healthy eating plan that ensures you get enough calories. This may mean eating more frequently.

Fill your plate with foods containing healthy:

Choose foods that build muscular strength. Here are some foods to include:

Avoid foods that are:

Limit or cut out sugary, carbonated, or alcoholic beverages.

In addition to following a nutritious diet and being consistent with your workouts, its important to follow a healthy lifestyle.

While you may be tempted to push yourself to your limits, its important to listen to your body and take a step back if you experience pain, fatigue, or any type of illness.

Remember to:

The conjugate method is a good option for bodybuilders, athletes, and weightlifters who want to build strength, endurance, and muscle.

The variations in this workout plan allow for endless options to keep your practice fresh and exciting.

By working your body in different ways and making your weaker areas a priority, youll address your limitations and improve your performance.

Stay focused on your goals and consistent in your approach as you work to constantly challenge yourself.

If you experience any severe or long-lasting pain after doing the conjugate method, reach out to your doctor.

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The Conjugate Method: How to Do It, Benefits, and More - Healthline

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The South Dakota Beef Industry Council is proud to announce that Team Beef South Dakota had an incredible 2020 season with nearly 200 runners and cyclist of all ages! 2020 is coming to a close and that means the SDBIC is gearing up for the 2021 Team BEEF SD season. Registration for the 2021 season will open on December 6, 2020.

Team BEEF South Dakota is a community of runners and cyclists who recognize the nutritional benefits of beef and the vital role high-quality protein plays in their training. The program is designed for South Dakotans who want to promote beef, be physically active and showcase eating beef in a healthy lifestyle. Through the program Team BEEF members receive nutrition education on how best to incorporate beef into their diet during training. They learn that beef is a high-quality protein containing all the essential amino acids the body needs to help with maintenance, repair, and growth of lean muscle mass.

Team BEEF continues to grow and evolve year after year. We have a tremendous group of passionate beef promoters on the team and have seen an increase in family involvement. Family members strive to work on living a healthy lifestyle together as they share the beef story, states Holly Swee, Director of Nutrition and Consumer Information. Swee also says Many people dont realize that on average, a 3-ounce serving of cooked beef provides approximately 175 calories, 10 essential nutrients and nearly 50 percent of the Daily Value for protein. Research shows that exercise is more effective when paired with a higher-protein diet.

Team BEEF S.D. members are actively promoting beef through the program both within and outside our state boarders.

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Most people realise the importance of keeping their weight in check. The only problem is that losing weight is incredibly challenging and a lot of people end up not getting the results they envisioned when they started their weight loss journeys. Losing weight requires a careful approach, and with so much advice on the internet and elsewhere, it can be difficult to choose the right and most effective weight loss approach. When choosing a weight loss approach, there are some things you ought to consider to find one that helps you lose weight and keep your weight in check.

There is no one weight-loss programme that will fit everybody, and this is why it is so important to choose one that is tailored for you. However, you can find one that works for you if you consider your lifestyle and weight-loss goals. Some of the things you should consider include diets you have tried in the past, the structure of the weight loss programme, your budget, and other considerations such as health conditions and allergies.

You might want to have a closer look at the diets you have tried in the past to see what you liked or disliked about them. You should also try to see if they worked as intended and explore the reasons why they did not yield the results you wanted.

The structure of your weight loss will include whether you will be going on this journey alone or if you will require some support. If you do, will you require in-person support or online support?

Choosing a dieting or weight loss programme that is too expensive might make it harder to stick to it in the long term. Try to find out what meals and supplements you might have to buy, as well as any gym membership fees and meetings you might have to attend to see if the cost is not only worth it for you, but sustainable in the long term.

How fast you want to lose weight will largely determine the type of weight loss programme you choose and whether you want to incorporate a diet into your approach. While you might want to start exercising immediately, as that is one of the best ways to lose weight, you might not be able to do so immediately due to your weight. The solution is to rapidly lose a bit of weight before you start working out. This is where dieting comes in.

There are lots of diets you can choose from. If you have a BMI of 29 or less, you can choose a conservative approach. However, if you have a BMI of over 30, you might want to consider a low-calorie diet. These diets limit the number of calories you consume per day so your body utilises more calories than you consume, and this is how you lose weight rapidly.

The Cambridge weight plan is one that a lot of people gravitate towards, but better approaches have come along that solve some of the challenges of being on this diet. Some of these challenges include blood sugar level spikes due to consuming fewer meals and spacing them out too far. Also, there are weight loss plans like Shake That Weight that contain fewer calories per meal compared to the Cambridge weight plan. Because of this, they encourage you to eat more regularly, which helps eliminate hunger pangs and manage blood sugar levels between meals.

As you can see from this Cambridge Weight Plan Comparison, choosing this plan also requires that you sign up for regular weigh-ins, which might be discouraging, especially if you do not see the results you want immediately. The Cambridge Weight Plan comparison from Shake That Weight plan can help you make the transition to a healthier plan. Their programme includes complete meal replacement shakes and bars that contain very few calories. They also ensure their meal replacements have the right amounts of minerals and vitamins so that your nutrition needs are met when on their low-calorie dieting plan.

Rapid weight loss, as discussed above, might not be right for you, and you might therefore want to choose a different path. One of the most important things to think about when choosing a plan that you can live on is the plans flexibility.

A flexible plan allows you to incorporate foods from different food groups and does not exclude certain foods. A healthy plan will encourage you to have a healthy mix of whole grain, fruits, vegetables, lean proteins, low-fat dairy products, and seeds. Although a flexible plan might allow some indulgence, it should also be structured in such a way as to limit your alcohol intake, sugary drinks, and high-sugar sweets.

The plan you choose should also be balanced. This means that it should include adequate calories and nutrients for your daily needs. In this way, it should not encourage you to only eat certain foods exclusively, such as meat in some types of diets, or eliminating whole food groups such as carbohydrates.

Lastly, the plan you choose should encourage some physical activity. Exercising while keeping your caloric intake in check will go a long way in helping you lose weight. It also affords you some additional benefits including helping you sleep better, helping eliminate toxins released during weight loss, and helping you build muscle mass that can help in weight loss.

Although many people do not consider it necessary to involve their physician in their weight loss programme, it can be essential in some cases. One of these cases is where you need to lose weight due to health conditions such as diabetes, high blood pressure, and high cholesterol. In this case, your doctor will be able to help you tailor your diet and workout routine so you can lose weight rapidly, get things under control, and come up with a long-term solution to keeping your weight in check.

Your doctor will help you learn how to exercise safely as well as manage any pain you might experience as you start exercising. Additionally, your doctor will review any medical issues you might have or medications you are taking to ensure any diets you go on do not affect or are not affected by these conditions or medications.

Your doctor might also refer you to a dietician or nutritionist if they think that is what you need before you start your weight loss journey.

You should choose a weight loss programme that focuses on keeping your weight in check in the long term. Many people focus on losing weight immediately and do not realise that they also need to change their lifestyles after losing weight. While it is good to have a plan that helps you hit certain weight loss goals immediately, it is important that the programme also focuses on helping you make better lifestyle choices after the initial rapid weight loss period ends. This can include helping you enjoy healthy foods even while dieting so that you can continue on this path, or giving you the tools to help you avoid going back to previous eating habits.

Losing weight is a highly personal journey, and this is why it is so important that everyone who wants to lose weight chooses a plan that works for them.

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To overcome a weight loss plateau, decrease your calories or increase your activity level. Getty

If you aren't losing weight while following a healthy plan, it might be because you're not getting enough sleep, not drinking enough water, or not exercising enough.

To get back on track with your weight loss goals, you should also make sure to cut back on alcohol, reduce your calories, and try to relieve stress.

If you are still not losing weight, check in with your doctor, as it may be due to an underlying medical condition or certain medications you are taking.

Visit Insider's Health Reference library for more advice.

Countless guides exist on how to lose weight, which makes it hard to figure out what approach is right for you. However, before you start trying to lose weight, it's important to consider whether or not you shouldlose weight - and if so, how much is healthy.

Therefore, you should consult with your doctor before beginning any weight loss program, as they can help you decide if losing weight is right for you. They can also help you determine the safest way to lose weight based on your own unique health needs. While shedding pounds may help decrease your risk for heart disease and diabetes, losing too much weight can also come with its own set of health conditions such as fatigue, weak bones, and fertility problems.

Once you're in a healthy weight-loss plan, there's always the risk of not losing as much weight as you like. Adjusting your diet or activity level might be all you need to do to see results. But sometimes, your efforts can fall flat. Here are some common reasons why you may be struggling to lose weight:

To lose weight, you need to take in fewer calories than you burn. This is called a calorie deficit. If you're in a calorie surplus, your body stores those extra calories as fat.

To ensure you're consuming the right amount of calories, monitor your caloric intake, as well as physical activity. You can do this by keeping track of the calories you're eating and burning through fitness apps or in a food log. A large 2006 study found that those who planned meals and tracked calories successfully lost weight and maintained weight loss more than those who did not.

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Alcohol is energy dense, meaning it contains a high amount of calories per volume, says Ariana Chao, CRNP, the medical director of the Center for Weight and Eating Disorders at the University of Pennsylvania's Perelman School of Medicine.

For reference, alcohol has about seven calories per gram, while a carbohydrate has four calories per gram. Alcohol can also reduce inhibitions about eating, making you more likely to choose high-calorie foods if you're drinking, Chao says.

A large 2018 study of overweight and obese people with type 2 diabetes found that people who drank heavily lost less weight over a four-year period than those who did not drink and decreasing alcohol consumption may improve weight management in people with diabetes.

Mixed drinks are especially high in calories due to the sugar-laden fruit juices and other ingredients often mixed in. For example, one pina colada can contain 526 calories. Therefore, if you're trying to lose weight, it's important to limit alcohol intake to stay within your calorie goals, Chao says.

Drinking water can help you lose weight by boosting your metabolism and suppressing your appetite, thus making you feel fuller.

A small 2007 study found that drinking 500 mL (two cups) of water increased energy expenditure by 24% in overweight or obese individuals. Additionally, a small 2015 study of obese people compared participants who drank two cups of water before meals with those who did not. It found those who drank water lost an average of almost three more pounds.

If you usually drink sugary beverages, replace them with water. This will not only keep you more hydrated, but you will also no longer be consuming those calories from sugar, Chao says.

Insufficient sleep can also make it difficult to lose weight, according to a small 2010 study of overweight adults. All participants ate a reduced-calorie diet, and those who slept 8.5 hours lost an average of two pounds more than those who slept 5.5 hours.

Also, a 2008 review found that sleep deprivation can harm metabolism - the process your body uses to convert calories into energy. It found less sleep disrupts hormones that regulate appetite, possibly making people hungrier.

"If people are sleepy and fatigued, they're more likely to choose foods that are more energy dense," such as high-sugar or high-carbohydrate foods like ice cream and pizza, Chao says. And if people are awake late at night, "they might be more likely to reach for a snack or have something extra to eat," she says.

Stress makes it difficult to lose weight because it affects your metabolism. A 2011 study of obese adults found that people with lower stress levels lost more weight.

"Some of my work has shown that when people are stressed, they're more likely to choose energy-dense foods, compared to lower energy-dense foods, to help cope," Chao says. Also, if you're stressed, you may be less likely to find time to exercise or cook, instead, relying on fast food.

To reduce stress, try exercising. This will also help you burn more calories.

If you're sitting all day, you're not expending as much energy as you would if you were moving around, and "that in itself can contribute to not losing as much weight," Chao says.

There's a difference between being sedentary and being physically inactive. For example, if you sit all day for work, but also meet the recommended 150 minutes of weekly physical activity, you're still considered sedentary.

Obese people are more likely to be seated for 2.5 more hours per day than their normal-weight counterparts, according to a 2006 study. The study suggests spending 2.5 more hours - separate from exercise - standing and walking per day to help fight obesity. This could include holding work meetings or watching TV while standing.

If your weight loss has stalled for no apparent reason, you've hit a plateau. As you lose weight, your metabolism starts to decline, so you burn fewer calories than you did initially.

A small 2014 study found that people's failure to adhere to their reduced-calorie diet caused them to hit a weight loss plateau earlier. "What happens is it's harder and harder to maintain that low caloric intake - an intake that is less than you're expending - and the hunger mechanisms kick in stronger and stronger," Dale Schoeller, professor emeritus of nutritional sciences at the University of Wisconsin College of Agricultural and Life Sciences.

People often hit a weight loss plateau at around six to 12 months, Chao says. "Usually, what I recommend people start with is to self-monitor again, to track their food intake as well as their physical activity, and to track it pretty closely." That way, they can make modifications, she says.

To get past a plateau, you may need to increase your exercise. "We know that having higher amounts of exercise is really important for keeping weight off long term," Chao says.

If you need help losing weight, you can see a doctor or dietitian who specializes in weight loss. They can help you find a plan that works for you. "A lot of long-term weight loss is really about being able to adhere to something that they'll be able to stick with for their whole lifetime," Chao says.

Some underlying medical conditions can make weight loss more difficult, such as hypothyroidism - when your thyroid isn't functioning properly. Certain medications, such as some steroids and antidepressants, can also make weight loss challenging, Chao says. Your doctor can treat these conditions or change medications.

Sometimes, you're taking the right steps to lose weight, but you might not realize how sleep or stress are preventing your progress. By paying attention to your daily activities - what you're eating and drinking, how much you're moving, your feelings, and your sleep schedule - you can get back on track for weight loss.

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Healthy snacking can prevent cravings and overeating

How to have snacks that can keep you full for longer? If you have failed to answer this question several times, then this article will be of great help to you. Healthy snacking is an important part of a healthy diet. It can make or break your diet regime, especially if you are trying to lose weight. The snacks that you eat in between meals should ideally be easy-to-cook, filling and nutritious. They should satisfy your in-between meal hunger pangs, but should also not make you skip your main meals.

Making healthy food choices isn't as simple as it sounds. A lot of things need to be taken into consideration, like cooking practice, food combinations, calorie count of meals, their overall taste and nutrition profile of course. In this article, we are going to talk about healthy snacking options and food combinations that are nutritious and can also keep you full for longer.

Also read:Weight Loss: Are Banana Chips A Healthy Snacking Option? Nutritionist Tells

Nutritionist Rachel Paul constantly shares easy-to-prepare and nutritious meals that can keep you full for hours. A few simple hacks are all you need to add that extra quotient of taste and nourishment to your snacks.

Many of us for example, love snacking on fruits. Celebrity nutritionist Rujuta Diwekar says that we must have at least one seasonal fruit every day. Fruits are rich in fibre and several nutrients that help in improving our health and immunity.

So, when you feel hungry in between meals, eating one apple can be a good pick. It will take no cooking time and is also weight loss friendly. But, it will keep you full for only a few minutes. And, you may end up thinking about food even more!

Also read:Trying To Lose Weight? 5 Snacking Mistakes You Need To Avoid

But, if you eat one apple with one or two tbsp of peanut butter, or one string of cheese, or 1/8 or 1/4 cup of nuts, then it can keep you full for hours. "Yes, eating a piece of fruit like an apple is a healthy choice. But many people get hungry and reach for another snack if the fruit is the only food they're eating," writes Paul in the caption of her Insta post.

All of these food combinations can be effective in making your meals more nutritious and filling, thereby reducing your overall calorie intake and aiding weight loss.

Also read:Weight Loss: Is Eating Roti Better Than Eating Rice For Losing Weight?

Try one of these snack combinations today and let us know how it works for you in the comments below.

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

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Health plays a vital part in the life of an individual, as the success, work performance, and ways by which individuals spend their lives depend upon their physical and mental health. Losing weight so that individuals can achieve their goal for health is the first step towards healthy living.

Your mental and physical health are both contributing to your personality as well as your work efficiency, no matter which field you belong to. Your health affects your social activities, professional and personal life by keeping yourself fit and improving your quality of life.

Being under-weight or over-weight can be a hurdle in your life, especially your professional life. For example, if you want to join forces, whether air-forces, navy, or army, you need to have a healthy physical and mental condition for selection into the armed forces. Similarly, many other fields do have requirements of which health attributes are the priority.

ALSO READ:Making Diet Easy With Healthy Cheat Meals

You can improve your life by encouraging yourself to adopt a healthy lifestyle and eating habits. Also, try to understand the composition and amount of food you eat and the recommended quantity of each nutrient you must take daily. You can follow diet plans, do physical activity, and encourage yourself to improve your physical state as well as a mental health condition.

Apart from these, understand your body requirements as well as body physiology. Observing your bodys response to different activities and food items enables you to know your bodys relationship with food. Moreover, eat a balanced diet to maintain a healthy body weight. You can control your calorie intake to reduce your weight and reach your goal.

Cheat meals are meals that are not part of your diet plan, and these meals are rich in sugar, salt, or fats. As the risk of gaining weight is high if individuals consume such food items, so dieters avoid such foods whatever their diet plan is.

According to Taub Dix, cheat meals shall not be known as cheat meals, rather they must be known as exciting meals or feast meals. That is because the word cheat gives a negative feeling, the person who has a cheat meal feels guilty about it, but in reality, it is not a sin to eat once a week for a day the food items you love or have a craving for.

The risk of gaining weight becomes high when you are stressed over what you eat, sometimes you do stress-eating and feel anxious because of overeating, such feelings cause a bad influence on the body. As a result, not only do you develop stress or anxiety of over-eating but also feel tired of dieting, living, and becoming lazy to do other physical activities as you become sad for not being able to eat your favorite dishes.

Eating can make you feel energetic, but over-eating can increase your stress levels. Similarly, these changes in emotions cause an effect on body weight. Also, such feelings and habits produce a negative impact on your health. As a result, some people become weak, and others become obese. The overall mental and physical health of individuals suffers.

Bonnie Taub-Dix is a registered dietitian nutritionist and also the author ofRead It Before You Eat It Taking You From Label To Table.According to Taub-Dix, a few days of hearty portions of enjoying rich foods will not jeopardize your diet plan or weight loss strategy. But if you feel guilty, anxious, depressed due to over-eating or avoiding enjoyable foods, you are more likely to experience adverse effects on your health.

If you have a complicated relationship with food, you need to have healthy lifestyle habits that can help you to get back on track with diet and weight loss.

Cheat days are the feast days or celebrations days on which you can enjoy food that you love and are usually avoiding due to your strict diet. Here is the good news, now you can enjoy your favorite dishes, whether they are rich in sugar or salt or are deep-fried. However, what you need to do to eat and enjoy while maintaining weight is that you must control the portion of the dish that you want to eat out of your specific diet.

There are several ways to maintain weight as well as enjoy cheat meals that include accepting your desire for food and the amount of food you consume. Secondly, do not stress over over-eating as you have eaten it, there is nothing illegal in it, and you can only accept it. Moreover, eating a scoop of ice-cream or a chocolate bar will not endanger your health or the hard-work of eating.

Eat every nutrient in a balanced amount, whether its carbohydrates, fats, proteins, or vitamins, as excess and deficiency of any vital nutrient can be lethal for your health. The purpose of eating is to gain energy as well as feel happy about the food you eat.

Do any physical activity but do it daily. Moreover, if you have a cheat meal on a day, it is not compulsory to do heavy exercise on the same day to burn the additional calories. Yet you must do your regular physical activity. It can be walking, jogging, rope skipping, running, or swimming.

ALSO READ:Eat Food In Variety To Improve Your Health

While you are eating any dish out of your diet plan, try to make sure it is organic and nutritious, as the variety of food consumption is beneficial for health. It brings a change in your meal and taste, which in the long-run prevents you from getting bored from your diet.

Once you have a cheat meal, you shall try to get back on track, do not make cheat meals part of your daily routine. However, you can have these meals once a week or a month. Detoxifying drinks can help you lose weight, remove toxins from the body, and boost the immune system.

Eating the right amount at the right time containing the right nutrients is the success of health. Furthermore, exercise also contributes to maintaining muscles active and healthy. Once you achieve your goal for the weight, you can continue the healthy habits with cheat meals from time to time.

In the longer run, cheat meals do more good than bad as you can maintain weight and continue being healthy, fit, attractive, and young, with the right mind and healthy habits. The rule is to eat balanced nutrients and do exercise of and on, to stay mentally and physically fit as well as improve the quality of life you live.

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Now You Can Lose Weight With Cheat Meals, Here Is How? - Health Writeups

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When you think of fasting, your mind might jump to religion. In the Quran, Mohammed fasted, and Muslims honour this by fasting for certain hours of the day during Ramadan. People of other religions, such as Judaism, Christianity, and Buddhism also demonstrate their loyalty and resilience by fasting.

The general principle of spiritual fasting lies in its difficulty. During Ramadan, Muslims think of those less fortunate and learn the patience needed to dedicate themselves to Allah. Fasting involves not eating, either at all or during certain hours of the day.

It may surprise you, then, that fasting currently is one of the most popular trends in the western world. Often, it is innocent, for example leaving eight hours between your last meal of the day and the first of the next. However, fasting can have negative effects if taken too far.

Intermittent fasting, a type of short, daily, fast where the same number of calories is still consumed, is the most widely practised form of non-religious fasting. Those on this diet eat within a small period of the day and can have positive impacts on your lifestyle. Cynthia Thurlow, a womans nutritionist, states in her TEDx talk that keeping your eating within only a small window causes you to lose weight, age more slowly, and be less hungry.

Thurlow states that when we fast our insulin levels are low and the body taps into fat stores for energy. This also improves mental clarity and can help prevent Alzheimers. She calls it spring cleaning for the self and recommends that anybody healthy enough should be practising a short fast daily.

The science is simple: energy from the carbohydrates we consume is stored as fat and can be tapped into when blood sugar levels are low. However, this process can only occur with the aid of insulin an essential hormone which carries sugars into the cells, and therefore if this is low less fat is stored in the body.

But this is not always a good thing. If you are overweight when practising then intermittent fasting is a safe way to lose weight as long as you still consume enough calories to function. On the other hand, if you are underweight, low insulin levels can be dangerous to your health.

Therefore, Thurlows insistence that most people should fast neglects to take into account natural metabolisms and is dangerous to those who are underweight or already in a healthy position.

Intermittent fasting ensures that the same amount of energy is taken in, only leaving a greater window for lower insulin levels. However, some fasts are more extreme.

In the Eat-Stop-Eat diet, dieters fast for twenty-four hours twice a week. This drastically lowers their weekly calorie intake. Additionally, in the same way as intermittent fasting, this causes low insulin levels but for a longer time frame. Therefore, those on this diet have the potential to lose far more weight.

In 1966, Angus Barbieri ate nothing for 382 days. At the beginning of his fast he weighed 207kg and by the end was only 82kg, more than half of his original weight. During this time, all his energy came from fat burned, and doctors monitored his progress to make sure he remained relatively healthy.

This is a raresuccessful case in the 60s and 70s, long term fasting was popular but was retired by doctors when they began to see patients die during the refeeding period. To keep the practice safe experts usually encourage doing it on only a few non-consecutive days within a week. Safe, however, is a relative term.

In a fast period dieters consume zero nutrients. This can lead to deficiencies and linked health conditions such as anaemia or even rickets and scurvy.

Even more concerningly, fasting may be linked to disordered eating. There has been a shift in terminology- previously, if someone didnt eat for several days, they may be described as starving themselves. Now, it is easy to hide behind the word fasting itself. Fasting evokes spirituality and being at one with your body. It is difficult to spot an eating disorder in someone whose goal appears to be self-care.

On social media, you can find accounts of fasting under tags such as thinspo or pro-ana (pro-anorexia). In some parts of the internet, disordered eating appears to be encouraged, and some believe it is a lifestyle and not a disease. In Whatsapp support groups, they compete to go without food for the longest and berate each other when they fail.

Vice writer Nadja spent a week within a pro-ana group chat. Each week girls as young as thirteen were forced to post photos of themselves and their weigh-ins or were kicked out. The moderator frequently imposed periods of fast and asked each girl how many calories they consumed daily. Tomorrow, one girl said, Ill try to eat almost nothing [but Ill] compensate on the weekend when my parents are gone.

While intermittent fasting may be trendy and accepted, it is clear that the scale of fast those in the pro-ana community are practising is vastly different. The question is, where do we draw the line on what is dangerous?

Can fasting ever be truly safe when it normalises not eating for days at a time? Is there any way to catch an eating disorder early in a world where not eating is advertised as a mental and physical cleanse?

The other obvious issue surrounding the trend of not eating is the clear links to body image. During lockdown people have been left alone with their own minds and insecurities. If you know anyone who has lost a lot of weight recently and doesnt seem like themselves, ask them how theyre really doing.

Fasting without religion is notoriously hard, and can be especially dangerous when it starts to play a role in things like body image and mental health.

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Fasting: Health trend or dangerous relic of the past? - The Mancunion

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Losing the extra belly fat seems almost impossible. But by doing these simple exercises, you can tone your muscles and get your body back in shape.

Weight loss is always a much-talked-about issue. Other than the aesthetical issue, excess belly fat can be harmful and can make you prone to heart and lung diseases. While there are many diets to reduce belly fat, starving oneself is not the best solution to lose weight. Exercising regularly is easily the most effective way to get rid of that excess belly fat and to get in shape.

Some simple lifestyle changes and regular physical activity can help you to tone your body and to remain fit and active. Here are 5 exercises that will help you manage your belly fat and will get you in shape in no time.

Sit-ups

To do this exercise, lie flat on the floor with your knees bent and keep your hands at the back of your head. Try to bring your upper body off the floor to come in a sit-up position by your core strength and repeat. This will strengthen your abdominal muscles and will help you build strength.

Planks

Planks tone the muscles and keep your whole body engaged. Lie on the mat with your head towards the ground and balance your weight on your forearms. Keep your elbows bent and maintain this position for around 10-20 seconds.

Burpees

Stand straight and then bend your knees and go down on the floor starting with your hands. Push your legs back to get in the plank position. Jump up and stand straight with your hand raised above your head and repeat.

Russian Twist

This exercise will improve your strength and will work your core. Lie down on the ground and flex your knees. Keep your feet off the floor and hold a ball at your chest level and turn your upper body to both the sides alternatively.

Crunches

Lie down on the floor with your knees bent. Hold the back of your head with your hands and try to bring your head till your knees. This will help you tone your lower and upper abs and will strengthen your belly muscles.

Also Read:5 Yoga poses to achieve a flexible body and mobility by Grand Master Akshar

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