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Many people gain most of their weight around this time of the year and spend the next year trying to lose it. Here are some tips to help.

Dr. Juliana Simonetti, MDat the University of Utah Health Weight Management program recommends having a plan. Take it day by day and you will come out happier rather than packing on the pandemic pounds!

Our bodies hold onto calories (which has served us well in times of famine), making it hard to lose weight.

The program has all the tools to help registered dieticians, exercise physiologists, psychologists, mindfulness classes, medical interventions with medications to suppress some hunger and cravings, and surgical interventions. The team works together to create individualized plans for each patient. The new facility at Sugar House Health Center was built with patients in mind.

Weight loss medications, sometimes also called weight loss drugs or anti-obesity medications, are prescription drugs that reduce your appetite and food cravings. Over the last few years, the FDA has approved a number of anti-obesity medications that help control appetite and food cravings.

Because weight loss drugs make you less hungry, they also reduce how many calories your body takes in each day. Over time, eating fewer calories will cause you to lose weight.

Some anti-obesity medications also help decrease cravings and control compulsive eating, especially for sweets and fatty, salty, high-calorie foods.

Emotions arent a one-size-fits-all approach. Some people struggle with depression because of family or relationship issues. Other people have severe anxiety from their jobs.

The Weight Management Program at the University of Utah health offers different types of therapy that teach you healthy coping techniques for your unique emotional situation. Therapists also develop techniques that help you meet your personal goals.

If you overeat when you feel anxious (for example), therapists can develop techniques to help you recognize when youre overeating for these reasons. If you eat sugary or fatty foods when youre depressed, therapists can help you find healthier ways to manage your emotions.

If you can recognize how your habits and stressors affect what you eat, youre more likely to keep weight off in the long-term.

It offers mindfulness-based stress management classes to help respond to stress and food cravings by using healthier, more effective strategies; and recommit to healthy living after experiencing a setback or challenge.

Classes last eight12 weeks. These classes are offered through Wellness & Integrative Health.

Visit healthcare.utah.edu/weight-management or call 801-447-1195 to request an appointment.

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Tips to watch your weight during the holidays - ABC 4

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Following a coronavirus infection, people can either feel fine and be asymptomatic, or show classic signs of the disease such as a high temperature. Why does being obese out you at higher risk of complications?

On Friday, November 13, a research paper was published online by Cambridge University Press.

The scientists noted obesity "alters innate and adaptive immune responses" in a harmful way.

"Creating a chronic and low-grade state of inflammation", the body becomes stressed.

Lactobacillus

Notably the most common type of probiotic, it's found in yoghurts and fermented foods.

Bifidobaxterium

Found in some dairy products, this is especially useful for easing symptoms of irritable bowel syndrome.

The research paper added that as well as probiotics, adequate intake of nutrients from "unprocessed food" can help strengthen the immune system.

Eating a healthy, balanced diet "is an important part of maintaing good health", confirmed the NHS.

This means enacting portion control - "most people in the UK eat too many calories" warned the national health service.

Thus, "most adults in England are overweight or obese" - check your body mass index (BMI) here.

In order to lose weight safely, the NHS weight loss plan is a 12-week diet and exercise programme that could help.

Available online, on the App Store and Google Play, the plan is at your fingertips.

To lose weight safely, you can shed 1lb to 2lb each week by sticking to a daily calorie allowance.

For men, this means eating no more than 1900kcal a day; for women, this is 1400kcal.

In addition to reduced calorie consumption, regular physical activity is key in your weight loss journey.

The ideal BMI would place you in the healthy weight category between 18.5 to 24.9.

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Coronavirus: Why obesity is a risk factor for COVID complications - and how to lose weight - Express

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Weight loss diet: Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight. Read here to know what nutritionist Rachel Paul eats in a day to maintain her weight.

Weight loss diet: The nutritionist eats one serving of a regular dessert every day!

Weight loss: Weight watchers are always on the lookout for what their favourite celebrities or fitness trainers/nutritionists eat in a day, to maintain their health and weight. First of all, know that everyone has a different body type, appetite, calorie and nutrition needs. So, what works for someone may not always work for you in the same way. Celebrity nutritionist Rujuta Diwekar says that you must follow a diet which is local to your region and culture, and includes foods that are in season. Eating in this pattern is one effective way to manage your weight, health and immunity in a the long.

In this article, we are going to talk about what a nutritionist eats in a day. Nutritionist Rachel Paul shares the details of what her meals in one particular day on Instagram look like. "Remember, people have different calorie and nutrition needs - what I eat has nothing to do with what your body needs," she clarifies in the caption of her post.

Also read:5 Go-To Tips To Lose Festive Weight Gain

Paul shares the following examples of her meals in a day:

Also read:What Is The Best Time To Eat Dinner To Avoid Weight Gain? Here's The Answer Revealed

Speaking of the timing of meals, Paul has says that she eats her breakfast when she's hungry, and not necessarily when its "breakfast time". This is something that you can follow with your meals. Eat your meals when you feel hungry, and not necessarily when you are supposed to have it.

Explaining her choice of lunch and dinner, she goes with the formula of two cups vegetables, four to five ounces of protein sources, and 100 to 200 calories of fat sources.

Eat healthy snacks, ideally the ones which provide you with protein and fat, like nuts and seed. Also, Paul eats a dessert every day. Now that is something interesting!

Practicing portion control and eat homemade food as much as you can, if you want to lose weight, and/or maintain your current weight.

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Also read:Do You Eat Early Dinners? Beat Hunger Pangs With These Healthy Snacks You Can Munch On Before Bedtime

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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Weight Loss Diet: This Is What A Nutritionist Eats In A Day To Maintain Her Weight - Doctor NDTV

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Losing weight has never been easy, but the task becomes even more challenging when the temperature takes a sharp dip. The cold weather influences our weight loss process in many ways- we become less active, we drink less water, we turn more towards processed foods for comfort and our body gets less vitamin D due to decreased sunlight. All these factors together slow down the metabolism, making it tougher for our body to shed kilos and maintain a healthy weight. Many people even tend to gain weight during winter, which in general terms is known as winter weight.

What you need to do is shift your weight loss strategy as per the change in weather. Making some positive changes in your daily routine and diet, keeping the cold weather in mind can help your stay on track and shed kilos. Here are 5 key rules to lose weight in winters.

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Weight loss: 5 essential rules to lose more fat in winters - Times of India

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Cinnamon-sugar covered donuts and crumbly blueberry muffins do sound like a delicious breakfast to have in the morning. But we all know that when it comes to losing weight, having these high-sugar breakfasts on the regular won't help in reaching our weight loss goals. So what is the best breakfast for weight loss? Don't worry, you won't have to eat the same thing over-and-over. In fact, you can get creative it, because the best breakfast to lose weight must contain a complex carb, healthy fat, protein, and fiber.

According to Maggie Michalczyk, RDN and founder of Once Upon A Pumpkin, who recently published The Great Big Pumpkin Cookbook, having these key nutrients on your breakfast plate will help you to finally lose the weight you've always wanted to get rid of. Here's why, and for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

First, Michalczyk says it's important to make sure you actually eat breakfastdespite what others may tell you.

"Skipping breakfast is not a good strategy to lose weight," says Michalczyk. "Often trying to save calories by skipping breakfast leads to overeating later in the day or snacking on less nutritious items all morning long."

Instead, Michalczyk recommends for eaters to find ways to incorporate those key nutrients in their morning mealscomplex carbs, healthy fat, protein, and fiber.

"These things will help keep you fuller for longer, help prevent mindless snacking, and help set the tone for your meals and snacks the rest of the day," says Michalczyk. "Studies have even shown that people who ate a bigger breakfast tended to weigh less, so don't fear eating a substantial breakfast. You'll also feel energized and ready to tackle a workout or a project better when fueled up properly."

Plus, by eating breakfast in the morning and fueling your body, you'll be less likely to mindlessly munch on a snack later. However, if you're not properly giving your body those calories, it will start to crave quick energy to fix that hungerwhich will lead to eating those not-so-great foods.

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"Eating less during the day tends to lead to reaching for less healthy snacks at night," says Michalczyk. "Balanced meals and snacks throughout the day is the best way to make sure you don't end up famished at night looking to eat anything [and] everything in sight which can help keep you on track with your workout journey."

While it may seem simple to have complex carbs, healthy fats, protein, and fiber, it can be difficult to find what to cook that contains all of these particular nutrients.

Complex carbohydrates are carbs that haven't been stripped of their natural fiber and starch, which is usually what we see in simple carbs like white bread and pastries. Complex carbs have longer chains of sugar molecules, which takes a longer period of time for your body to digest and break down the energymaking you feel full for longer. Some great examples of complex carbohydrates include whole-grain bread and tortillas, as well as whole-grain foods like oatmeal, quinoa, barley, and brown rice. Starchy vegetables (potatoes, squash, corn) and legumes (chickpeas, beans, lentils) are also in this category.

Next is healthy fats. Despite the negativity you may have heard around fats growing up, having fat in your diet is actually good. Look to add unsaturated fats to your meals, which can help decrease your "bad" LDL cholesterol and increase your "good" HDL cholesterol. Plus, unsaturated fats will move through your body slowly, helping you to feel full. These fats can include avocado, nut butter, nuts, seeds, and even some oils. Including a little cheese in your scrambled eggs or enjoying a 2% fat Greek yogurt will also help with fullness.

Protein is probably one of the easiest nutrients to add to your breakfast, given that a lot of breakfast foods do include it. Eggs are a great example (each egg gives you 5 whopping grams of protein), as well as Greek yogurt, turkey bacon, cottage cheese, and chicken sausage. Nut butter can also provide your meals with some protein.

Lastly, you need fiber. Typically if you're putting together a breakfast plate that includes the first three macronutrientscomplex carbs, healthy fats, and proteinyou'll likely already have some kind of fiber element in it. However, for an extra boost of fiber, you can always add a side of fruit or throw in some extra vegetables to your egg scramble. Raspberries are actually the best fruit to have, providing your meal with 8 grams of fiber with a simple cup of berries!

Yes, you should eat breakfast, but the type of breakfast is as important. One study by the British Journal of Nutrition showed that eating breakfast at home was actually a benefactor in overall weight management. And another study by the University of Washington School of Public Health shows that actually cooking your breakfast at home instead of grabbing something on-the-go is a lot healthier due to the significantly fewer calories in your home-cooked meals.

Michalczyk gave a few examples of the best breakfast you can have if you're trying to lose weight, which includes all of those nutrients at once. You can have:

Egg and avocado on sprouted bread

Green smoothie with greens, fruit, nut butter, and protein powder

Oatmeal with nut butter, and berries

Greek yogurt (low sugar, high protein) with raspberries&chia seeds

Egg wrap with greens, cheese, and salsa

However, if the convenience of having something on-the-go is what you need, you can always prep a few breakfasts that you can snag in the morning as you're heading out the door. A few options can include:

And if you have a little time on the weekend, you'll also love checking out our list of 91+ Best Healthy Breakfast Recipes.

Excerpt from:
The #1 Best Breakfast To Have if You're Trying To Lose Weight - Yahoo Lifestyle

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Rebel Wilson has been working so hard to meet her wellness goals this year, but the Cats star recently admitted that its not always easy to stay motivated. (Anyone who has been trying to keep up with their workouts during quarantine can confirm that.)

Wilson, who has lost about 40 pounds this year with various lifestyle changes, admitted that she was having a bad day in a candid Instagram. The 40-year-old actress, rocking a sports bra and leggings in the animated photo, also revealed how she turned her day around.

Started off having a bad day but took myself on a giant walk, listening to some motivational podcasts and audiobooks (currently @antmiddleton The Fear Bubble) out in gorgeous nature...drank water...and you know what, feel soooo much better now, she wrote in the caption. We all have tough days but take a beat, take a nap, and then get back out there and continue to crush .

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Wilson has been keeping fans updated on her fitness journey on Instagram, and her trainer Jono Castano Acero told Today that he encouraged the star to do so. This helped Wilson hold herself accountable on social media, which shes been doing since she announced 2020 as her Year of Health in January.

Rebel has been posting for the whole 2020 about her journey, the ups and downs, the trainer said, adding that he checks in with the actress often about her progress. Its not just about 45 minutes with a person. Its about 24 hours, checking in.

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Wilson also told Drew Barrymore that turning 40 this year motivated her to make changes in her life after suffering from emotional eating.

I never really focused on my health, which was probably obvious. I was going all around the world jet-setting everywhere and eating a ton of sugar, she said, adding that she had been following a carb-heavy diet. That was kind of my vice. I have a very sweet tooth. I love desserts.

Wilson, who is now reportedly following the Mayr Method Diet, says she feels so much healthier now but made it clear that the road to better health is an ongoing process. It doesnt mean every week is a healthy week, Wilson told People. Some weeks are just write-offs, and theres nothing you can do about that.

I'm just trying to go for overall balance, overall healthy balance, she continued. I have this state of being, which is not my quote, but I go Nothing is forbidden. Well be like, Should we get In-N-Out burger? And Im like, Nothing is forbidden. I can go there, I just might eat half of what I used to eat before. You know? And Ill have a burger, and a few fries, and then you feel fine.

Keep going, Rebel!

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Rebel Wilson Shares the Motivation Tips That Helped Her Lose 40 Pounds This Year - Prevention.com

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Daily Harvest is a plant-based meal delivery service providing a variety of ready-to-eat smoothies, oat and chia bowls, flatbreads, harvest bowls, soups, snacks, and even lattes.

The company aims to make eating healthier easy and delicious by helping provide more fruits and vegetables in your diet.

This article takes a closer look at the pros and cons of Daily Harvest, as well as who may benefit from trying it.

Daily Harvest started as a prepackaged, frozen smoothie delivery service. Since then, it has expanded to include meal and snack options for any time of day.

The company prides itself on using fruits and vegetables as the foundation of each of its products.

It currently offers more than 80 plant-based menu items to choose from, including a variety of smoothies, breakfast bowls, harvest bowls, and soups.

You select the menu items you want, and they arrive on your doorstep, completely frozen.

In April of 2020, Daily Harvest announced it was working toward becoming 100% recyclable.

In fact, the company is already partway there, as its cardboard delivery boxes, cups, bowls, and insulated dry ice bags are either recyclable or compostable.

In addition to being vegan, all of Daily Harvests items are gluten-free with zero additives or preservatives.

Unlike other meal delivery services, Daily Harvest does not offer predesigned menus. Instead, customers get to choose which items they want to receive each week.

Current plans include a weekly delivery of 9, 12, or 24 items, or a monthly delivery of 24 items.

Customers can order online or through the Daily Harvest smartphone app. Using their online account, they may also skip weeks, swap out selections, and manage deliveries.

Once you choose your plan, you can select your meals from more than 80 chef-crafted options, including:

Note that most of the items come with one serving per order. However, the snack bites, ice creams, and lattes contain multiple servings per order.

Daily Harvest makes its meals with high quality, plant-based ingredients. Meals are free of additives, preservatives, and fillers.

The company describes its ingredients as being thoughtfully sourced. It says it works closely with farmers and food suppliers to ensure optimal quality.

While it uses some conventional produce, 95% of the ingredients are organic.

The company also aims to avoid pesticides. Certain types of nonorganic produce tend to have high pesticide residues, according to the Environmental Working Group. Daily Harvest specifically avoids these by selecting organic versions of these fruits and vegetables (1).

All of Daily Harvests meals are vegan and feature a base of fruits and vegetables.

Meals also commonly include other high quality, plant-based ingredients, such as nuts, seeds, whole grains, spices, herbs, and powders like matcha and cacao.

Sweeter options, like its ice creams, bites, and lattes, are either sweetened with fruit or contain natural sweeteners like organic maple syrup.

An important thing to note is that consumers need to provide their own liquids. For example, youll need plant-based milk to make a smoothie or your own broth to reheat one of the soups.

In-house nutritionists and chefs craft Daily Harvest recipes with high quality ingredients.

To ensure freshness, all of the items arrive at your door frozen and packaged with dry ice.

Once you get your meals, they should last for up to 3 months in the freezer.

You can reheat items like soups, harvest bowls, and oat bowls in the microwave or on the stove. You may want to heat the flatbreads in either a traditional oven or toaster oven.

Meanwhile, you can eat the bites and ice creams straight from the freezer.

In addition to being fresh, Daily Harvests items are flavorful because they use produce thats frozen at peak ripeness. They also include herbs, spices, and homemade sauces.

However, those looking for variety week-to-week may find the meal service repetitive after a few orders. The company has more than 80 items on its menu but does not add new items regularly.

All of Daily Harvests meals, snacks, and lattes are plant-based, vegan, gluten-free, and made to support a balanced diet.

However, because customers need to provide their own milk and broths for some of the items, its up to the customer whether these meals remain vegan and dairy-free.

Many of the items are too high in carbs to be suitable for keto or other very-low-carb diets. Also, while some items may be paleo-friendly, the meals are not designed with the paleo diet in mind.

Furthermore, the meals are not specifically designed to be low in salt or fat. However, the nutritional information is available for each item, so you can pick and choose suitable options for your specific health needs.

Its also important to note that most of the meals are generally lower in calories and protein. As a result, they may not be filling enough or provide adequate calories and nutrients, depending on your individual needs.

Finally, Daily Harvest may not be a good fit if you have severe food allergies. Allergen information is available for each item, but all of the items are prepared in the same facility, so cross contamination could occur.

Daily Harvest does not claim to help support weight loss. Instead, its designed to simply help people eat more healthy, plant-based meals.

That said, most entres contain 400 or fewer calories, so some individuals may find themselves losing weight by using Daily Harvest.

Depending on your current calorie intake, replacing some or all of your meals with Daily Harvests lower calorie options could result in a reduction in your overall calorie intake and subsequent weight loss (2, 3).

Additionally, studies have found plant-based diets are associated with weight loss and a reduced risk of obesity (4, 5, 6).

However, research has also shown that a higher protein intake can increase feelings of fullness and help people lose weight (7, 8).

Because many of Daily Harvests options are lower in protein, with 20 or fewer grams per serving, some individuals may not find the meals to be filling enough on their own.

Its also important to note that the nutrition facts for each item do not include any liquid that customers need to add themselves.

Finally, whether you lose weight using Daily Harvest also depends on many other factors, such as other foods youre eating throughout the day and your physical activity level.

The cost of Daily Harvest depends on which items you choose and how many items you order at once. Discounts are offered on larger orders.

Item prices range from $5.99 for oat and chia bowls to $8.99 for harvest bowls, flatbreads, and pints of plant-based ice cream.

However, the more items you order, the more money you save on your full order:

Shipping and taxes are included in the base price of each item, so there are no surprise costs at checkout.

You also have up until 6 p.m. Eastern Time on the Sunday before your planned delivery to modify or skip your order. You can make changes to orders via the Daily Harvest website or app.

For new customers, Daily Harvest is currently offering $10 off each of the first three orders.

Daily Harvest provides high quality, plant-based meals and snacks that are convenient and flavorful.

It may be a good option for those looking to eat more plant-based meals without having to spend extra time in the kitchen.

Because you get to choose which items are included, Daily Harvest is also a good choice if youre looking for easy breakfasts, lunches, or snacks to enjoy throughout the week.

However, each meal contains just one serving, so Daily Harvest is not a great option for families.

Additionally, the items can get quite expensive and may not be filling enough if youre relying on Daily Harvest for all three meals each day.

The majority of entres contain fewer than 400 calories per serving, so many adults will need to order additional servings or incorporate other sources of calories into their meals to meet their daily nutritional needs.

Therefore, it may not be ideal for those on a tight budget or hoping to avoid additional food shopping for the week.

Finally, Daily Harvest may not be a good option for people with special dietary needs or preferences.

In particular, the companys emphasis on fruits and vegetables and avoidance of animal-based products makes it poorly suited for keto, paleo, and many other low carb diets that often incorporate animal products.

Daily Harvest provides delicious, high quality meals and snacks that arrive frozen at your doorstep and are quick to prepare.

It offers a variety of vegan and gluten-free smoothies, oat bowls, chia bowls, grain bowls, soups, and flatbreads. This makes the service a convenient option for those looking to incorporate more healthy, plant-based foods into their diet.

However, Daily Harvest is relatively expensive and may not be ideal for individuals with severe food allergies or those on certain diets.

Finally, because many of the items are relatively low in calories and require additional liquid to prepare, youll likely still need to buy additional groceries for the week.

Get started with Daily Harvest here.

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Daily Harvest Review: Cost, Pros, Cons, and More - Healthline

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When I look at myself now, it gives a sense of accomplishment.

I am not saying I don't feel the need to skip exercises and give excuses, but when I feel even a bit negative, or lazy, I recall all the efforts it took me to get to this point. There's no going back post that.

Also, motivation to me is not when you avoid greasy junk food when it's not around, it's about looking at it in front of you and still deciding to eat that portion of steamed Idlis.

How do you ensure you dont lose focus?

Before, for me, the problem always was the lack of time due to the busy work commitments or not having the neccessary equipment to workout. This time, I challenged myself to give it my best and not give up without trying. Now, fitness is such an important part of my life, I try and exercise, be it even doing 5 push-ups. Rhythm and coordination should not be broken.

Also, I was tired of making excuses. Excuses sound best to the person who is actually making them up. Am I 100% consistent? To tell you the truth, I am Not but I am not 50% either :).

Whats the most difficult part of being overweight? I would like to go beyond the usual cliched statements of 'clothes not fitting' or 'people making fun of you'. To me, it was always about not being at your best when you actually can with efforts and hence, losing a sense of affection for yourself.

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Weight loss: I gave up my biggest addiction Maggi and lost 20 kilos in 5 months with diet control and workout! - Times of India

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Change is an exciting thing, and being able to see positive transformations of ones body is as thrilling a change as any. Whether you are trying to take pounds off or put them on, chances are you have considered following a diet. While some diets are rigid due to biological reasons (e.g. diabetes) or religious grounds e.g. avoiding pork as a Muslim many choose to follow them in hopes of achieving dream physiques.

Seemingly everyone has tried dieting, but what is it about diets that captivates us? Abigail Saguy, associate professor of sociology at UCLA, claimed the primary reason is the way we are perceived by others. People with abnormal body types are treated poorly in our society, and this is most apparent to those that are on the receiving end of this mistreatment.

In todays world, where obesity is becoming the average, millions of Americans attempt diets in hopes of changing not just their health, but their public image and social standing. In fact, significant differences in the ways those who are underweight or overweight are treated has led Saguy to cite a report that more than 75 percent of self proclaimed dieters would be willing to take a pill to lower their life expectancy if it meant being able to maintain their ideal weight.

Diets are intended as a highway to health, but some of the ways we implement them are not. UW Health warned that even the most successful weight loss plans are extremely challenging to stick to. Many begin diets full of hopes and high spirits only to be humbled by the weight they put back on after allowing themselves the freedom of food choice again.

The truth is, most diets can help individuals effectively lose weight in the short term, but they can place novel stressors on your body and compromise long term health. Many are motivated to start a diet and cook for themselves for a few months, but the desire to do so diminishes over time. Humans natural desire is to fit in and overly restrictive meal plans limit our ability to stick with diets. When we feel apart from others because of our food choices, it is easy to turn to what we know best: impulsive eating.

One major problem with weight, and thus dieting, is the blind trust placed in it as a superior measure of health. Weight can give marginal insight into health, but its importance is frequently overstated. Weight doesnt directly correlate with health, said Sarah Halter, MD at the University of Washington Medicine. A slim individual may eat poorly and not exercise, while someone above the ideal body mass index (BMI) range may practice excellent eating and exercise habits, Halter mentioned.

University of Wisconsin Health is one of many groups advocating for a non-diet approach that encourages informed eating. Learning about food is perhaps the best plan because it keeps all foods as options in moderation and is sustainable. Many diets restrict foods that are very healthy in moderation. Eliminating carbohydrates, for example, deprives the body of much needed fuel, and could even cause mindful eaters to avoid nutritious fruits and vegetables due to their high carb content. In short, severely limiting what one eats may make decisions simpler, but it creates more problems than it solves.

A non-diet approach is less restrictive but it is not easy; sticking to it requires patience. Change may be slower and less obvious, but it will last. Continuing to make conscious food decisions and following inner hunger cues is an effort everyone should make. In a society where food is ubiquitous and engineered to build addiction, challenge yourself to satisfy your sweet tooth with pineapple or berries instead of a soda, but do not avoid the reward of an enticing sweet on occasion.

The good news is that there is more interest and information regarding health and dieting today than ever before. The internet is a superb way to find healthy recipes as alternatives to home favorites without sacrificing the flavors you love. Use it to find a lower calorie pizza or dessert, or, at the very least, make sure you get all the bliss you could hope for from a treat you indulge in.

Changing eating patterns is a big step, and it requires planning and dedication similar to a diet. The one thing separating conscious eaters from health fanatics is freedom to choose different foods. Be mindful of what you eat, but do not obsess over it. Improve your physical health with food, and protect your mental health by allowing yourself to indulge occasionally. A non-diet approach may not always work for weight loss, but it will work for overall health.

Excerpt from:
Dieting downfalls and the promise of a non-diet approach - Daily Cardinal

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We are all working from home, within inches of the snack cabinet, and it's murder on your efforts to eat healthily, lose weight, or keep blood sugar low (since spikes lead to insulin surges lead to storing fat, leads to weight gain).

In honor of National Diabetes Awareness Month, we asked a nutritionist who understands the need for snacks that help keep blood sugar low and weight gain at bay, to recommend her best snacks for healthy living. We need major satisfaction with minor damage to our efforts to stay healthy, fit and not gain weight. Here are her 5 best snacks to munch on when stuck working from home.

"For anyone trying to keep their weight down or who is dealing with diabetes or pre-diabetes, the best snack combination is one that is higher in fiber, lean protein and or healthy fat," says Toby Smithson, MS, RDN, Diabetes Lifestyle Expert, "These combinations will help reduce the chance of spiking blood sugar levels. Portion size matters, so watch the portions and continue to monitor your blood sugar levels before the snack and two hours after to see how that snack affects your blood sugar."

1. Caramel" Apple:We can easily prepare our own diabetes-friendly version of an old-time favorite the caramel apple by replacing the high carbohydrate caramel with almond butter. Slice an apple into wedges and spread crunchy almond butter on one side.

Nutrition benefit: Swapping out caramel for almond butter lowers the number of carbohydrates and increases the fiber in your snack. Studies have shown that almonds do not spike blood glucose levels and keep us feeling full and satisfied.

2. Flavored Popcorn:Place cup popcorn kernels in a medium bowl; cover bowl with a microwavable plate and microwave on high setting for 2 -3 minutes. Carefully remove the hot bowl of popcorn and sprinkle with a combination of spices. For sweet flavors use ground cinnamon and a teaspoon of low-calorie sweetener; for a pizza flavor, sprinkle popcorn with oregano, garlic, and basil; for a spicy flavor use chili powder and cumin.

Nutrition Benefit: Popcorn is a whole grain, which also contains fiber. The fiber in whole grains has been shown to improve blood sugar, weight, and cholesterol as part of diabetes management.

3. Almonds, Raw or Salted:Almonds alone make for a great diabetes-friendly snack. No recipe required for these plant-based nutrition-packed snacks.

Nutrition Benefit: Ounce for ounce, almonds are the tree nut with the most fiber (4g) and offer 6 grams of plant protein in every healthy handful. Nuts have been shown to improve hemoglobin A1C (your 3-month average blood sugar range) results when they are used as a replacement of carbohydrate-containing foods.

4. Sweet and Savory Combo: Combine 17 frozen grapes and 23 almonds in a bowl for a quick sweet and savory portion-controlled snack.

Nutrition Benefit: Almonds contain fiber, protein, and healthy monounsaturated fat. This nutrient makeup has the potential to keep you satisfied and even give you steady blood sugar for the next meal.

5. Roasted Spicy Chickpeas: rinse and dry canned chickpeas, lay on a cookie sheet, drizzle one teaspoon of olive oil on top, and add spices to taste (suggested: 1/4 teaspoon turmeric, 1/4 teaspoon cumin, 1/4 teaspoon red pepper flakes),

Nutrition Benefit: High in fiber and plant protein offering improved blood sugar and reduced risk of cardiovascular disease.

Toby Smithsonis a Diabetes Lifestyle Expert, founder ofDiabetesEveryDay.com, and co-author of Diabetes Meal Planning and Nutrition for Dummies.

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The 5 Best Snacks to Keep Blood Sugar Low and Your Diet on Track - The Beet

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