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Just one year ago, Joanne Morgan struggled to walk down the stairs without grimacing in pain, she struggled to enjoy playing with her children due to constant exhaustion caused by her aches and pains and slow recovery after major surgery.

Now, the 32-year-old Co Down woman has a spring in her step and has never felt better after shedding 5 stone, 5 lbs in just 7 months.

Joanne credits WW, the new Weight Watchers with helping her lose weight and keep it off, as well as improving her quality of life tenfold.

Having struggled with her weight on and off for years, Joannes frustration at not being able to shed the pounds increased after she underwent a hysterectomy in January 2019.

I didnt know what weight I was when I started WW I just knew I had a lot of weight on. The year before I started, I got out of hospital on New Year' s Day, I had to have a hysterectomy and I sort of was in a rough wee place at the start of last year. I just wasnt 100% and I knew myself I had the weight on and I was sort of trying to get it off but it wasnt coming off and I was really stressing myself out about it.

An unexpected trip to visit her brother and newborn baby in Australia gave Joanne a whole new outlook and she started to realise she had the mental drive to lose weight if she was really focused.

Whilst I was there [in Australia] I went for this walk along the coast and I just thought to myself how lucky I was to have my children and things like that. My friend had joined WW the week I left for Australia and I told her I would join when I was ready. I kept getting told as well by the surgeon and the doctors to give myself a year's recovery and I did, and as soon as I did that and I got my head and my hormones right, after Christmas-the first week of January, I joined WW and never looked back.

At her heaviest Joanne was 16stone 1lb and set herself a goal of losing 5 stone 5lbs, and she achieved that, in just 7 months using the WW programme. Joanne says it was bad food choices which led her to pile on the pounds, particularly her fondness for chocolate and takeaways, but now, she still enjoys both, just in moderation.

My downfall was basically bad choices with food, anything convenient, couldnt be bothered cooking dinner tonight, we will get McDonalds, we will get Friar Tucks, takeaways and chocolate were the two things that I pinpointed as my issue.

The best thing about WW is still being able to have your treats and you can easily track everything, everything is so easy to find on the tracker app and you can carry over some of your points if you know you have a meal out or drinks coming up at the weekend, you can still enjoy those things and lose weight.

WW is definitely an easy plan to follow, its not tough and you have so much variety. I would be obsessed with chocolate bars and what I do now is instead of having say a Snickers, I would have two Skinny Whip bars and its still less points than a Snickers, Im very much I need my chocolate fix every day but on WW I can have that.

As well as her svelte new figure, with losing the weight, also came added health benefits for the mum-of-two, who struggled for years with chronic pain/

I would have suffered from chronic pain in my back, I broke my tail bone quite a few times and have had surgery on my right shoulder twice, and the left one wouldnt be that great either. But I was getting reflexology and dry needling done for the aches and pains, but once I started to lose the weight I cut down on those appointments, the pain subsided and now I would get the dry needling done maybe only once a month.

She also believes daily walks have helped improve her mobility and helped with the weight loss.

I walked the bit out as well, I walk once a day minimum, if its my day off Ill try and get two smaller walks in and it keeps my head right as well. If I was in a bad place and it was usually over my health and not having the energy to do the things like not being able to do what I want to do with my children because I was constantly tired. But now with the weight off Im jumping out of the bed. I used to have to walk downstairs sideways due to the pain in my back and my legs and the weight didnt help that so I feel so much better now.

Despite the temptation that surrounds her daily whilst working in a busy fast-food cafe, Joanne says she was kept on track by her local WW coach Deirdre Murdock.

My WW coach Deirdre Murdock was so supportive, everyone that is thinking of going to WW in the Newry/Warrenpoint area, Deirdre is brilliant, shes so authoritative, she gives brilliant advice and words of wisdom, were always waiting every week for her wee one liners. When lockdown came I had hit the three stone off and I thought Im not giving up on her either because she is so good and I didnt want to let her down, never mind myself.

I was made redundant from my job last year and I thought I was just getting myself together before I got that wee job in the cafe and I felt it wasnt probably the right job for me to go into with the weight on but it suited with the children and school hours but I still managed to lose the weight.

Urging anyone who was in a similar position of wanting to lose weight but unsure of how to get started, the Newry woman added: First of all, as long as your head is in it and youre ready to do it for you. And just stop making excuses! I made excuses for years as to why I was putting on a few pounds here and there and its not doing you any good. Just be ready, be prepared to give it your all. WW is so manageable and so realistic, there is nothing you cant have in moderation, but you need to be in control.

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Everyone says to me you did so well because I work in a fast-food cafe and the temptation is real with the goujons and big fat fries and I could have carried that on but I didnt, its a lot about self-control and a positive mindset."

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Weight loss success for Co Down mum who shed more than five stone in just seven months - Belfast Live

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Operation Transformation, the RT One television show that tracks peoples attempts to lose weight, is not obliged by law to use metric units of measurement and can stick with imperial stones and pounds, the Broadcasting Authority of Ireland (BAI) compliance committee has ruled.

The verdict follows a complaint to the broadcasting regulator that suggested the reality TV programmes avoidance of metric units kilogram and gram was not complying with a statutory instrument and that by focusing on imperial units, RT was both breaching legislation and undermining the authority of the State.

In its response, RT noted the EU legislation, introduced in 2005, allows for derogations reflecting cultural traditions and that stones, pounds and ounces are in everyday use in Ireland. It denied that Operation Transformation was undermining the authority of the State.

The BAI compliance committee agreed, saying there was no evidence to support the view that Operation Transformation either undermined the authority of the State or infringed the requirements of the BAIs code of programme standards.

Separately, the BAIs executive complaints forum rejected a complaint against RT Radio 1s arts programme Arena after it broadcast a clip of the pandemic-themed film Outbreak that included a character using the term f***ing s***. A complainant objected to the broadcast without warning of this language, which aired at 7.15pm, saying his three young children were listening to the programme at the time.

RT said Arena was not a childrens programme and that, by definition, the arts often involved challenging material, including content that some might consider offensive. This was a well-established audience expectation, it said. In the context of a discussion about two Hollywood pandemic films aimed at adults Outbreak and Contagion it was not deemed necessary or appropriate to advise on the nature of the language in the clip.

The BAI agreed that Arena had not been unduly offensive by broadcasting Outbreaks sweary dialogue.

Two other complaints were not upheld. Michael Tomney, a League of Ireland referee, complained to the regulator after RT sports commentator George Hamilton mistakenly said during pre-match commentary of the 2019 FAI Cup Final that he had not before refereed an FAI Cup Final. Mr Tomney, who referred the FAI Cup Final in 1995, said the inaccurate remark had caused him personal harm and discomfort, and negatively impacted on his reputation.

RT said the comment was human error and no disrespect or harm was intended. The BAI compliance committee said it considered it unfortunate that this error occurred but agreed with RT that as the broadcast was not a news and current affairs programme, it was not covered by the BAIs code of fairness, objectivity and impartiality in news and current affairs.

The BAI executive complaints forum also dismissed a complaint about a radio ad by the Road Safety Authority, which aired on Newstalk. The complainant alleged it was misleading to instruct pedestrians to always walk on the right-hand side of the road, facing oncoming traffic, if no footpath is provided.

Newstalk responded that RSA is the body charged with keeping road users safe, while the RSAs advertising agency, BBDO, said the advice on pedestrian safety was based on the legal requirements, as contained in the RSAs Rules of the Road.

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Operation Transformation doesnt need to lose stones and pounds, says regulator - The Irish Times

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According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In this 2019 file photo, execise instructor Jennifer Breedlove leads students in a U-Jam classes.

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In this 2019 file photo, execise instructor Jennifer Breedlove leads students in a U-Jam classes.

According to researchers from the from the World Cancer Research Fund and the American Cancer Research Institute, the risk of postmenopausal breast cancer is greatly reduced by being physically active and

Reduce the risk of breast cancer through a targeted diet and an active lifestyle

Breast cancer is the most commonly-diagnosed cancer among women and the second most common cancer overall with over two million new cases in 2018. While there are many hereditary and genetic factors thought to contribute to developing breast cancer, strong evidence exists the risk of many different types of cancer can be greatly reduced through an active lifestyle, maintaining a healthy body weight and adopting a diet that limits sugar, fast foods, processed foods and favors a plant-based approach, according to researchers from the World Cancer Research Fund and the American Cancer Research Institute.

Our evidence shows that fruit and vegetables, as well as wholegrains and fibre, play a crucial role in protecting us against certain cancers, as well as weight gain, overweight and obesity, Dr Giota Mitrou, World Cancer Research Fund Internationals Director of Research wrote in a 2018 report entitled Diet, Nutrition, Physical Activity and Cancer: A Global Perspective.

The 2018 report detailed evidence that a diet that includes many non-starchy vegetables is believed to decrease the risk of oestrogen-receptor-negative breast cancer. Medical experts now recommend adopting a diet that includes mostly plant-based foods such as whole grains, vegetables, fruits, and beans as a goal toward a healthy lifestyle as plant-based foods are high in the types of fiber, nutrients, and phytochemicals (natural substances) thought to prevent cancer. Researchers say foods rich in fiber, vitamins, and other natural substances called phytochemicals are known to help protect against cancer.

What types of food should be avoided?

Researchers recommend avoiding processed foods high in fat and refined starches such as white bread or pasta, biscuits, cakes and pastries. A diet that includes large amounts of processed foods and fast foods high in fat, starches or sugars also often causes weight gain and obesity, which is known to cause cancer. While most foods undergo some form of processing before consumption, fast food and highly processed foods have generally undergone industrial processing and are often higher in energy and lower in micronutrients. In general, researchers say it is best to avoid potato products such as chips and crisps, products made from white flour such as bread, pasta and pizza, cakes, pastries, biscuits and cookies. Strong evidence also exists that the consumption of either red or processed meat also increases the risk of cancer. Although medical experts dont recommend avoiding red meat completely as it can be a valuable source of protein, iron and other micronutrients, in particular protein, iron, zinc and vitamin B12, but avoiding processed meat that has been transformed through salting, curing, fermentation, smoking or other processes to enhance flavor or improve preservation is advised. Processed meat can include ham, salami, bacon and some sausages such as frankfurters and chorizo. Minced meats such as fresh sausages may sometimes, though not always, count as processed meat. But, a healthy diet doesnt necessarily include meat and those who choose to meat-free diets can adapt their protein selections to include fish or chicken and obtain nutrients through careful food selection.

Related: Online support groups offer hope, support to worldwide sisterhood of breast cancer patients

Medical experts also recommend avoiding sweetened drinks and fruit juices. As for artificially sweetened drinks, researchers say there is no strong evidence in humans to suggest that artificially sweetened drinks, such as diet sodas, are a cause of cancer and the evidence that artificially sweetened drinks help prevent weight gain, overweight and obesity is not consistent. Ultimately, researchers maintain that the available evidence is insufficient to make a recommendation regarding artificially sweetened drinks.

On HoustonChronicle.com: New genetic, genomic tests allow personalized treatment options for breast cancer patients

One of the major problems with sugar sweetened drinks is that they provide energy but do not fill you up. This can promote overconsumption of energy and thus weight gain. This effect is compounded when there are low levels of physical activity, Professor Martin Wiseman, World Cancer Research Fund Internationals Medical and Scientific Adviser wrote in the 2018 report.

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Basic research findings

Exercise and physical activity are key to a healthy lifestyle and researchers recommend a minimum of 150 minutes of physical activity per week. A healthy diet and a healthy body weight are key to reducing the risk of all types of cancer. In terms of a healthy diet, doctors recommend eliminating fast foods, processed foods and sugary drinks as much as possible and advise concentrating on a diet that includes plenty of vegetables whole grain foods.

Link between breast cancer and a healthy heart

The risk of postmenopausal breast cancer is greatly reduced by being physically active and maintaining a healthy body weight. In addition, a sedentary lifestyle and premenopausal obesity not only increase the risk of breast cancer, both are known to contribute significantly to heart disease, according researchers from the American Heart Association (AHA).

Dr. Cindy M. John, a cardiology specialist at he Richmond Medical Center, advises her patients transitioning to a healthier lifestyle to make gradual changes.

You dont have to start by running a marathon every year, John said in an interview Monday (Sept. 21). You can start out by walking 20 minutes five times a week. I also tell my patients that dietary changes dont have start out as extreme changes. For example, instead of having dessert with every meal, start by limiting yourself to dessert once a week.

In addition to healthy lifestyle choices, John says its also crucial to schedule a yearly mammogram and visit a health care provider for regular medical screenings.

Women are often the caregivers in a family, which means we focus on caring for others and often forget to take care of ourselves. But, its just as important to slow down and remember to care for your own health and your own body.

Dr. Cindy M. John is a Board Certified Cardiologist who specializes in preventive medicine and risk factor modification. For appointments, call the OakBend Medical Group Cardiology office at 281-622-4925.

knix@hcnonline.com

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Reduce the risk of breast cancer through a targeted diet and an active lifestyle - Chron

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When it comes to predicting health risk, what's more important: what you eat or what you weigh?

It looks like it could be the former, according to a large new study from Sweden, published in PLOS Medicine last week.

Researchers from Uppsala University followed 79,000 people in a 20-year study which looked at the link between body mass index (BMI), adherence to a Mediterranean-style diet, and risk of death.

It turned out that of those who followed the Mediterranean-style diet, people who were in the "overweight" category had the lowest risk of dying.

And those in the "obese" category did not have a significantly higher risk of death compared to those regarded as having a "normal" BMI.

But people in the "normal" weight category who didn't stick to the Mediterranean diet had a higher risk of death than people in any weight category who did follow the diet.

"The single most important finding in my mind is that the Mediterranean diet seemed to compensate the negative effect of [high] BMI on longevity," says Karl Michaelsson, who led the study.

"I assumed that some sort of compensation was likely, but I was a bit surprised to see the degree of compensation."

For the purposes of this study, a Mediterranean-style diet was characterised by a variety of fruit and vegetables, legumes and nuts, unrefined or high-fibre grains, fermented dairy products, fish and olive or rapeseed oil.

People who were classed as adhering to the diet also kept red meat and alcohol to a minimum.

Shifting the focus away from body size and onto behaviours would make us all healthier.

While we may subconsciously surmise someone's health based on the size of their body, this research fits with a growing body of evidence that BMI is a blunt instrument when it comes to indicating health, according to Australian dietitian Fiona Willer.

"I think we really need to take our focus off BMI as some kind of ring to rule them all, because it's really bad at any of those jobs that it tries to do," says Ms Willer, whose PhD research deals with attitudes to weight and diet.

"It's really not great at a population level, and it's really damaging at an individual level when somebody goes to a health provider and they're judged on the size of their body, rather being asked about what their health behaviours actually are."

Professor Michaelsson says the study demonstrates that we focus too much on body size at the expense of what we put into our bodies.

"Our results indicate that a healthy diet is a good measure [of health risk], independent of your body stature."

The truth is, most people don't follow the dietary guidelines, regardless of what BMI category they fit into, Ms Willer points out.

"We've only got a small proportion of people who eat to the dietary guidelines in each of the BMI categorisation," she says.

"Certainly if you were trying to predict somebody's eating habits from their BMI, you would get it wrong ... more frequently that you'd get it right."

Get the latest health news and information from across the ABC.

As for why a Mediterranean-style diet seems to be so protective, Professor Michaelsson speculates that it lowers inflammation and oxidative stress.

"The future will tell us whether other types of healthy diets will have the same effects."

Ms Willer says studies like this reinforce the need for health systems to promote healthy diets to everyone, regardless of their weight, and make sure quality food is widely available.

"It doesn't serve people in the healthy weight range to believe that it wouldn't make any difference if they changed their dietary patterns to one more consistent with the Mediterranean style, for example," she says.

"We really should, if we're really interested in public health, be focussing on how to make a diet with the foods in this kind of dietary pattern more accessible for the population."

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A healthy diet is more important than your weight when it comes to risk of death, study finds - ABC News

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Country singer Jessie James Decker has major heart eyes for foodand is damn proud of it. "I am such a lover of food," she tells Women's Health. "Everyone around memy friends, my familyknows it; I am a foodie. I think about food when I wake up and I go to bed thinking about if I could have another snack. I just love to eat." Relatable...

The mom of three, Kittenish designer, and newly-minted cookbook author has a lot on her plate, and she's figured out exactly what she needs to fuel all of her projects and stay balanced. "I like to be in shape and feel that energy," Jessie says. "I use food as my fuel."

Just how Jessie eats, though, really depends on the day and she doesn't typically follow a specific diet. "There are some weeks when I'm following more of a strict diet because I have something coming up," she says. "But, you know, for the most part, I'm always enjoying food and I always say 'everything in moderation' on a day-to-day basis."

That said, though she doesn't use the term "intermittent fasting," Jessie's eating habits fall roughly into a 16:8 fasting routine. "I eat what I want to eat within that time frame but don't overdo it," she says. "The timing really is important to me."

Here's what you'll usually find Jessie James Decker eating and enjoying throughout the day.

"When I wake up, I start with some coffee and a little cream and stevia. I drink it all morning long," Jessie tells Women's Health. "I don't like to eat until I'm actually hungry, which is usually later, around 11 a.m."

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When the grumbles kick in, Jessie has her first meal. "I'll have some bread from a local bread company. I get fresh honey wheat bread every week," she says. "That's honestly what we all eat for breakfast: Toast and butter. We have salted butter that we leave out, so it's really nice and mushy when we're spread it on on our bread. We love our toast in the morning."

Jessie's buttered toast is really like a lunch appetizer, because she's ready for her midday meal around 12:30 or 1 p.m.

Exactly what you'll find on her plate varies from day to day. "I've been making these little bowls with tuna on top of salad and a scoop of hummus and a handful of pita chips."

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Or, if she skips her morning toast, Jessie gets that local bread in on her lunch action. "I'll have a tuna sandwich with a handful of barbecue chips, or something similar."

When she needs to whip up something quick, Jessie also keeps a stockpile of frozen meals from Trader Joe's. "They are so good if I don't have time to make myself lunch," she says. "I get the Indian curry or butter chicken and rice meals, and they are so delicious and filling. I have stashes of them in the freezer in the garage. I never want to run out."

Because she gets all the nourishment she needs from her two main meals (lunch and dinner), Jessie isn't much of a snacker. "For me, it's all about eating a bigger lunch," she says. "I don't want to eat anything till dinner and I don't really need a snack."

Unless she and her husband (ya know, Eric Decker) are having a date night, Jessie says her fam always eats a home-cooked dinner and sits down early. "We eat dinner every day between 5 and 5:30 p.m."

Typically, she whips up something from scratch, like pasta, chicken tacos, gumbo, or lasagna. "We get creative" Jessie says. Another family favorite: Grilled steak with a side of grilled corn and tomato salad.

She doesn't restrict herself at dinner, either. "When you're cooking at home and you know what you're putting in your food, I don't think you have to be that strict," she explains. "I don't always think it needs to be grilled chicken over greens. A lot of times I make my homemade pasta so I know what's going in the pasta. It's not that challenging and it's worth it."

Amazon

Just Feed Me: Simply Delicious Recipes from My Heart to Your Plate

You'll find lots of her go-to's in her new cookbook Just Feed Me. "Literally everything in that book is something I have made in my kitchen," Jessie tells WH.

Although she may not be a snacker, Jessie does leave room for some sweet nibbles and sips after dinner. In fact, they're non-negotiable.

"I gotta have dessert one way or the other," she says. "I'll have a handful of chocolate-covered almonds or make chocolate chip cookies. I always want dessert, and the kids always want ice cream, so we get the gallons of ice cream from a local place. I'm not a big ice cream girl, so I don't really join in with them on that one."

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Otherwise, Jessie loves finishing out the day with a little vino. "Or, I'll have a glass of red wine, which kind of takes care of cravings for me."

Usually, this goes down pretty early, so Jessie has plenty of time to digest before bed. "I don't like to eat past 6 p.m. at night," she says.

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Jessie James Decker Basically Follows An Intermittent Fasting DietBut She Doesnt Call It That - Women's Health

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With lifestyle changes, our diets lack basic and necessary nutrients. The Rainbow Diet is a nutrient-dense diet that helps the body gets its full of nutrients and a stronger immune system.

Our lifestyle in this fast-paced era leads to leading a nutrient-deficient diet. We rely on restaurants and fast food to a large extent. At times, our intake of caffeine and sugars is exceedingly high. It is during such times, that we need to review our eating habits, introduce healthy changes and do away with unhealthy foods.

The Rainbow Diet is a nutrient-dense diet that demands us to include fruits and vegetables of all colours. This colourful diet helps build a stronger immune system, helps your body fight existing diseases, and ensures optimum intake of minerals, vitamins, fats, proteins, and carbohydrates.

Lets dive into what constitutes the Rainbow Diet and what are the benefits of each of these foods.

Red and Pink

Red fruits and vegetables just like its colour helps with healthy heart, healthy blood vessels and healthy skin. It contains powerful nutrients like phytochemicals that are known for their cancer-fighting effects like prostate cancer in men and Alzheimers disease. Red peppers, tomatoes, strawberries, watermelon, apples, cranberries, cherries, red onions, radish, grapefruit, pomegranate, beetroots are great sources of phytochemicals, folate, fibre and Vitamin C. These are also known to help with vision and good eye health.

Blue and Purple

Blue and purple foods get their rich and deep colour from anthocyanin and resveratrol that have numerous health benefits. These foods have rich disease-preventing properties as well as anti-ageing and memory-boosting properties. Blue and purple foods just like their colour keep heart vessels strong, boosts memory and reduces the risk of Alzheimers in the longer run. Brinjal or eggplant, blackcurrants, prunes, grapes, berries, and plums are just a few easily available options.

Green

The chlorophyll that is responsible for giving plants their green colour is rich in anti-oxidants. These anti-oxidants are responsible for body detox, boosting immunity and restores energy levels. Broccoli, spinach, beans, cabbage, zucchini, kiwi, lettuce, and herbs like kale, parsley, celery are all packed with nutrients.

White and Brown

White and brown foods may look very boring if compared to what we have already talked about. Well, they arent even a part of the rainbow but they have a load of health benefits. White foods contain allicin that keeps cholesterol and blood pressure levels under check. Potatoes, mushrooms, cauliflower, garlic, white onions, bananas, all contain phytonutrients.

Orange and Yellow

Yellow foods contain bromelain and papain that help with digestion, reduce swelling and inflammation. While, orange foods potassium, vitamin C and beta-carotene, are good for eyes, skin, heart and bones. Sunny coloured foods are high in fibre and vitamins. They help protect the skin against the sun, improve immunity, and reduces the risk associated with heart-related diseases. A small tip that will go a long way - Opt for whole foods instead of juices as it can cause a spike in blood sugar.

A great start to adapting to the rainbow diet is to begin by introducing fruits and vegetables of all colours to each meal. Create a colour chart classifying foods based on their colour and their benefits to make your diet more exciting. The Rainbow Diet is designed to be a holistic wellness diet. It allows you to try out explore a variety of local and seasonal fruits and vegetables, trying out different combination of your own salads daily and much more. Give yourself a week or two and you will begin enjoying this simple and sustainable method within no time!

About the author:Dr Rashmi Rai is an Integrated Lifestyle Medicine Expert, BHRT Specialist and Regenerative Medicine Specialist.

ALSO READ:6 Calcium rich foods other than milk that you should include in your diet

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What is the Rainbow Diet and why should you try it? Lifestyle expert Dr Rashmi Rai opines - PINKVILLA

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Fans might remember Omarion from his early days in music, but hes grown up a lot since then, musically and personally. And with that growth comes a new outlook on health and fitness, too.

The singer recently invited Mens Health into his home to break down his gym routineand the one exercise he swears by to keep in shape. The pull-up builds the kind of strength that not everyone can see, he says. If you can do a lot of pull-ups, you dont just appear to be strong. You are strong.

While Omarion admits a lot of his fitness regimen is about keeping himself looking good onstage, its not just about appearances. His main goal for keeping up with intense workouts is to ensure he can keep up the stamina for performances.

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[Working out] definitely helps me manage my energy better, he says about his overall gym philosophy. Thirty minutes onstage for me is literally a full days work. So I make sure I eat right and I make sure I keep my energy high.

As you mature, and someone like me, in my position, that performs and uses their body all the time, it has intensified, he continues. Just doing sit-ups one day, doing weights another day. Its cool, but you really have to have a plan. You have to have a purpose on what it is that you wanna look like.

After a quick workout, its off to the kitchen where Omarion starts assembling all the ingredients for his morning smoothie: frozen pineapple, spinach (his favorite food), ginger, dried cranberries, and honey. While he acknowledges his diet has changed significantly over time, he does laugh about the reason hes so health conscious.

Maintaining a good diet is the key to having great abs, he says. A lot of people wonder where good abs come fromit starts in the kitchen.

When hes not working on maintaining a performance-ready physique by cooking healthy staples like jerk shrimp and smoked salmon, the singer indulges, too. (Soul food and ice cream are his go-tos.) He doesnt sweat it, though, because he gives himself leeway to have a cheat day once in a while. At the end of the day, its all about maintaining a healthy, balanced diet.

"If Im going to get it in with the sugar, if Im going to have some cake," he says, "I always make sure I put in a hard workout after that for sure.

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By: Lifestyle Desk | New Delhi | Updated: September 23, 2020 12:33:15 pmEnsure your diet is full of the required amount of protein. (Source: Getty Images/Thinkstock)

If exercise helps build strength and flexibility, it is ones diet and nutrition intake that builds health and energy. While there are different types of diets that may help one achieve the desired results, many people tend to believe that there are not many adequate sources of protein for vegans. Nutritionist Rashi Chowdhury debunks the myth and lists some commonly found sources of protein for vegans that are also lighter on the gut.

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There are SO many plant based foods that are packed with nutrition and are high in protein but a lot of them might cause issues with the gut so Here are some of my favorite sources of vegan protein that are lighter on the gut! 1- Pistachios Pistachios make for an excellent high-protein snack on the go. You can also use them in your favorite recipe. Theyve got 25 grams of protein per cup 2- Almond butter I LOVE nut butters. Almond butter is a little grittier than peanut butter and contains more fiber, calcium, potassium, and iron. Add a scoop of almond butter on top of your oatmeal, in a smoothie, or slather it on top of a banana or piece of sourdough toast. Contains 7 grams of protein per 2Tbsp serving 3- Organic Edamame These crunchy little guys are fun to eat on their own, straight out of the shell, with a generous sprinkling of coarse salt. Contains 18 grams of protein per 1 cup serving (shelled) please try and go organic here. 4- Pea protein powder Pea protein is a popular vegan protein option. It's easy to digest, and a good source of arginine (an amino acid your body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some in chocolate or vanilla-flavored powder form to your post-workout smoothie. Contains 14 grams of protein per 2T serving (1 scoop) 5- Spirulina Another richer source of protein than most vegetables! Spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3g. 6- Chia seeds Chia seeds pack a surprising amount of protein and also high in fiber and are a complete protein. Contains 5g protein per 2T serving 7- Sesame seeds Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contains 5g protein per 3T serving Try to mix and match all these vegan protein sources and make sure you eat ATLEAST 20% of your calories from protein Have any more interesting vegan protein sources that you love? Share them with me in the comments below!

A post shared by Rashi Chowdhary (@rashichowdhary) on Jul 17, 2020 at 10:23pm PDT

Pistachios

Pistachios make for an excellent high-protein snack on the go. You can also use them in your favourite recipe. Theyve got 25 grams of protein per cup.

Almond butter

Almond butter contains more fibre, calcium, potassium, and iron than peanut butter. Add a scoop of almond butter to your oatmeal, smoothie, or slather it on top of a banana or piece of sourdough toast. Contains seven grams of protein per two-tablespoon of serving.

ALSO READ | Know how to build immunity with protein amidst coronavirus pandemic

Pea protein powder

Pea protein is a popular vegan protein option. Its easy to digest, and a good source of arginine (an amino acid the body needs to build muscle), and branch chain amino acids (protein compounds that can delay fatigue during exercise). Add some to your post-workout smoothie. Contains 14 grams of protein per two teaspoons of serving or one scoop.

Spirulina

Another rich source of protein, spirulina is a worthy addition to your morning smoothie or juice. Contains a hefty 57g per 100g, but the average serving is between 1-3 grams.

Chia seeds

Chia seeds pack a surprising amount of protein, and are also high in fibre. Contain five grams of protein per two teaspoons of serving.

Sesame seeds

Sesame seeds are rich in lignans that may help burn fat as they cause the body to release more fat-burning liver enzymes. They are also an excellent source of vegan protein. Contain five grams of protein per three teaspoons of serving.

Try to mix and match all these vegan protein sources and make sure you eat at least 20 per cent of your calories from protein, she said.

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Excellent sources of protein for those on a vegan diet - The Indian Express

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Have you ever wondered why we yearn for the extremely foods that we attempt to avoid when dieting? Or dream there was a way to switch off the craving?

Researchers from The University of Texas Medical Branch at Galveston have recognized brand-new brain circuits that might serve as a brake on binge consuming and unhealthy food yearning.

In rats who had spent a month eating a low-fat diet plan, researchers successfully hindered the fatty food seeking habits. The findings are currently offered in Behavioral Brain Research.

Craving for foods high in fat this includes many junk foods is an important part of obesity and binge eating, said Jonathan Hommel, assistant professor in the department of pharmacology and toxicology.

When trying to lose weight people often strive to avoid fatty foods, which ironically increases motivation and craving for these foods and can lead to overeating. Even worse, the longer someone abstains from fatty foods, the greater the cravings.

Numerous behavioral studies have demonstrated that rejecting specific foods, like being on a diet, triggers increased yearning and motivation for that food. Nevertheless, the brain systems that cause this type of overeating are not known. To this end, the UTMB researchers sought to find out how the brain drives this possibly damaging behavior.

Utilizing rats that had been placed on a 30-day low-fat diet, the UTMB team trained them to work for fatty treats by pushing a lever. To measure craving and motivation, the scientists kept increasing how many times the rats required to press the lever in order to receive the treat until the rat gave up attempting.

Next, half of the rats underwent a surgical procedure that obstructed the effects of a brain chemical called neuromedin U receptor 2 within an area of the brain that regulates food intake. The other half of the rats did not receive this treatment.

After surgical healing, the scientists found that the rats who had been dealt with did not work nearly as difficult for fatty treats as their unaltered equivalents did.

While our findings are only the first step in a long process from the scientific lab to the doctors office, we are planning to develop new drugs to help curb those cravings, said Hommel. Although it may be years before the drug is ready, our research highlights some important features of food craving that may help you set realistic New Years resolutions.

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Here is why you crave junk food when your on a diet - Drew Reports News

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The causes of bloating cannot always be chalked up to specific dietary decisions.

In fact, one of the most common causes is irritable bowel syndrome (IBS) - a chronic digestive condition that causes symptoms like stomach cramps, bloating, diarrhoea and constipation.

Unfortunately, there's no cure for IBS, but dietary changes can often help control the symptoms, according to the NHS.

Some of the most encouraging evidence is associated with a low-FODMAP diet.

READ MORE:Stomach bloating: When your bloating could signal something more serious

A low-FODMAP diet, on the other hand, has been shown to lead to major reductions in symptoms such as bloating, at least in IBS patients.

The low-FODMAP diet is meant to be undertaken in three phases.

According to Harvard Health, in the first phase, all high-FODMAP foods are eliminated from the diet for an extended period of time, often four to six weeks.

"In phase two, you systematically reintroduce restricted foods, noting how well you tolerate increasing quantities of the foods youre reintroducing," says the health body.

It adds: "Phase three is the personalisation phase, in which you only avoid foods in quantities that cause symptoms."

Low-FODMAP swaps include:

While eliminating certain items from your diet, you may find it helpful to keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most, advises the NHS.

"But do not get rid of food groups long-term without advice from your GP," advises the health body.

If your bloating symptoms persist, consult your GP to rule out a more serious condition, advises the NHS.

As the NHS explains, bloating and a persistent feeling of fullness are key symptoms of ovarian cancer.

It is important to note that stomach bloating can also be a symptom of other forms of cancer.

Colon, stomach, and pancreatic cancer are among the cancers that can have bloating as a symptom.

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Stomach bloating - the diet proven to tackle bloating and other digestive complaints - Express

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