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Ive long been fascinated with the term latchkey kid, though something about it sounds offensive in an vaguely antiquated way, like describing an unmarried woman as a spinster or referring to siblings born less than a year apart as Irish twins. Perhaps thats because theres always been some shame for parents who work and leave their kids at home and unattended. Or maybe its because, as I learned while writing this, my guilty instincts were exactly right: Early in its etymology, Latchkey children appeared in a 1935 newspaper column condemning working Black mothers for leaving their children unaccompanied during the day.

The phrase, which specifically refers to a kid who wears a house key around their neck for easy entry into their homes, gained popularity in the 1940s, as many fathers were sent to fight in World War II and mothers entered the workforce to support both their families and the war effort. Unaccompanied children roaming the street were considered the cause of an uptick in petty crime and delinquency, a saddening reminder that well always find ways to blame poor mothers for the perceived crumbling of society.

But like many others, I grew up with divorced parents who both worked. I myself was a latchkey kid, which maybe explains my weird affection for such a coded phrase. There was nothing harmful or dangerous about the fact that I was home by myself, it just meant that I spent a lot of time alone and yes, I wore a key around my neck so that I wouldnt lose it while I was at school or playing outside. My parents, and most working parents, were being responsible they were working to provide for me while trusting me to fend for myself for a few hours, which I did through questionable, albeit entirely safe ways.

When you spend a lot of time alone in your house, you have endless opportunities to get creative. Alone, I would dress in costumes and act out expansive scenes in my upstairs hallway. Id walk my dog and pretend he was a horse. I also, admittedly, watched a whole lot of television. But one way that my creativity would almost always take form was through snacks, a series of inadvisable and unappetizing meals created based on what was in the refrigerator and cupboards. Ignoring a full loaf of bread, Id take slices of bologna, roll them, fill the middle with yellow mustard, then prong them with toothpicks, a fifth graders interpretation of canape. I once ate an entire bushel of parsley that I dunked in natural peanut butter, a combination I insisted was delicious and world-changing, though I would never return to it because well it was actually really gross. Makeshift crepes were created from Nutella and flour tortillas warmed in the microwave. Id eat turkey hot dogs cold and bunless in front of the open fridge. It was often lonely to eat this way, but the time was also entirely mine. It was thrilling.

This type of hodgepodge diet is a point of pride among other so-called latchkey kids. Google latchkey kid snack and youll find endless results of now-adults touting their own weird recipes born from that signature combination of boredom and lack of supervision which excites a childs brain. A friend of mine, who once had a blog devoted to the latchkey kid snack, says he loved placing store-brand saltines in a circular arrangement on a plate and placing a small cup of cold marinara in the middle... It felt like what an adult might present at a cocktail party.

In all honesty, it wasnt until my 30s that I developed a more adult way of feeding myself and even now, I occasionally find myself combing a near-empty pantry, searching for something, anything, I can force together and eat to further avoid the annoying-but-simple task of walking to the grocery store to restock. Part of me even misses that feeling of playing adult while waiting for my parents to get home.

Of course, the sense of loneliness surrounding these snacks are bound to make a parent feel guilty, much like phrase latchkey kid does already. If I didnt include the following caveat, I can almost guarantee the imminent arrival of calls and texts from home insisting that, throughout my childhood, there were stocked cupboards and prepared snacks that I could have eaten instead, so allow me to get ahead of that: There were definitely more dignified snacks at home. But all the yogurt-covered granola bars in the world cant hold a candle to the quiet thrill of discovering which salad dressing can also double as pasta sauce on cold spaghetti. The answer, by the way, was Newmans Italian.

Goldsuit is a painter and graphic designer based in Seattle.

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The Mediterranean diet helps to counter the health impacts of obesity, according to a new study from Uppsala University in Sweden.

In 2015, four million deaths were attributed to excessive weight and more than two-thirds of those deaths were caused by cardiovascular disease (CVD).

Despite the increasing prevalence of obesity, the rates of CVD-related death continue to decrease in Western societies, a trend not explained by medical treatment alone, wrote the study authors. These observations suggest that other factors might modify the higher risk of CVD associated with higher body mass. Potentially, one such factor is diet.

The Mediterranean diet centers mainly around plant-based foods such as vegetables, fruits, herbs, nuts, beans, and whole grains. The diet also includes moderate amounts of dairy, poultry, eggs, and seafood, while red meat is only eaten occasionally.

A team led by Karl Michalsson set out to investigate how a Mediterranean-style diet among individuals with a higher body mass index (BMI) may affect all-cause mortality, with a particular focus on fatal cardiovascular events.

The study was focused on data from more than 79,000 Swedish adults enrolled in the Swedish Mammography Cohort and Cohort of Swedish Men.

Adherence to a Mediterranean-like diet (mMED) was assessed on a scale of 0 to 8, based on intake of fruits and vegetables, legumes, nuts, high-fiber grains, fish, red meat, and olive oil.

Over 21 years of follow-up, more than 30,000 participants died. The researchers found that individuals classified as overweight with high mMED had the lowest risk of all-cause mortality. Obese individuals who had high mMED did not have a higher mortality risk compared with those in the healthy weight group with the same diet.

By contrast, individuals with a healthy weight but low mMED had higher mortality rates compared to people in the same weight range who regularly adhered to a Mediterranean-style diet.

The findings were very similar among 12,000 participants who died from cardiovascular disease. The researchers determined that CVD mortality associated with high BMI was reduced by adherence to a Mediterranean diet, although it was not fully countered. Furthermore, lower BMI did not help offset the elevated CVD mortality risk associated with a low mMED.

These results indicate that adherence to healthy diets such as a Mediterranean-like diet may be a more appropriate focus that avoidance of obesity for the prevention of overall mortality, wrote the study authors. Nonetheless, a healthy diet may not completely counter higher CVD mortality related with obesity.

The research is published in the journal PLOS Medicine .

By Chrissy Sexton, Earth.com Staff Writer

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Mediterranean diet helps offset the health impacts of obesity - Earth.com

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Millennials get flak for being the avocado toast generation. But theyre definitely on to something. Avocados are as nutritious as they are delicious and they come with some great health benefits.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Registered dietitian Julia Zumpano, RD, LD, says, Avocados are a great addition to a healthy diet. Jam-packed with vitamins and nutrients, here are some good reasons to give these wrinkly green fruits a second look and add them to your regular rotation.

There are hundreds of avocado varieties, ranging from big to small, wrinkly to smooth. What they have in common: a big round pit, creamy green flesh and a whole lot of nutrients crammed into a handy pear-shaped package.

Whether youre adding a slice to a salad or sandwich or using them as an ingredient in a more complicated recipe, avocados have a lot going for them, health-wise, Zumpano says. Here are some of the many nutrients and vitamins packed into just a single avocado.

A perfectly ripe avocado is slightly firm but not rock-hard. Cant wait to eat it, but its not ripe? Store it in a paper bag on the counter until it gives a little when you squeeze it. Once its ripe, you can store it in the fridge for a day or two to keep it from going soft too quickly. (Or just dive right in, since a ripe-but-not-too-ripe avocado is a time-limited treasure.)

But dont go overboard. Avocados are packed with nutrients, but theyre not exactly low in calories. A 50-gram portion about a third of a medium-sized avocado has about 75 calories. An entire large avocado can add upward of 400 calories to your daily diet.

Like most things, says Zumpano, moderation is key. As long as youre paying attention to portion sizes, avocados are great foods to include in your diet, she says.

The avocado is an all-ages treat, says Zumpano. Lots of babies love it mashed with banana. For an older palate, there are almost endless ways to use it. Some ideas to get you started:

You can also use the smooth, creamy fruit to replace the less-healthy fats in your diet, Zumpano says. Here are some additional ways you can add avocado to your diet.

If you use avocado to replace other fats, you can enjoy the flavor and nutrients and also cut down on saturated fats, she says.

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Why Avocados Are a Healthy and Delicious Addition to Your Diet - Health Essentials from Cleveland Clinic

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Regardless of whether you are a prize-fighting world champion or an amateur training for a small house show, preparation is and always will be key. Ask any trainer and they are quick to tell you the importance of taking in the correct nutrition because every fighter needs the best fuel to be successful.

Boxing is not a game that you play in. You do not step into a ring across from another person who is bidding to knock you out to play. Without the right preparation, you risk not only losing the battle, but also serious injury. Rest assured that your opponent is not slacking in training, they are not ordering late-night takeaways and they certainly arent missing a beat. You have to do everything your rival is willing to do and more.

Fueling with Meal Prep

While box office fighters such as Anthony Joshua, Tyson Fury, and Canelo Alvarez all benefit from having a team around them during fight camp to take care of their every need, ensuring they are adequately prepared, amateurs do not have that same luxury. Grassroots boxers are responsible for their own intake and, to ensure they dont slip behind during training, many prep their meals throughout the week.

This means that, on days when they get home late after work when you might be most likely to order a pizza instead of going to the effort of cooking a healthy meal, all that is required for them is to put a meal in the microwave. Some prepare meals themselves, others invest in pre-cooked meals. One such dish could be a fueled Chicken Matzo Ball Soup, which is perfect when cooked with Publix skinless boneless chicken breast. It comes with carrots and 2 large eggs which makes it a protein rich meal for any boxer. For the full recipe visit Publix weekly ads.

By doing so, fighters enjoy a balanced meal that gives them the nutrients they need to push them in training and on fight night. The hard rounds are won by the fighters that remain disciplined in all areas of their life.

You Must Know What You are Eating

Nutrition and knowing its value is an essential part of being a sportsman because you have to understand the value of what you are putting into your body. Knowing what your body requires to achieve your targets, what makes you strong, and how much you need.

In boxing, you need to not only make sure your body is in fighting condition but that it is at fighting weight come weigh-in day. If you are a pound over the limit, the fight is off or, at least, you concede a percentage of the purse and the potential to win a championship which, at the end of the day, is what it is all about.

Some tips that we recommend to educate yourself from a nutritional perspective include:

Eat Clean and Fight to Win

It is easy to tell when a fighter has not had a successful training camp, either because they have slacked in the gym, with their diet or a combination of the two. Fighters that eat clean and train dirty are, more often than not, the ones who have their hand raised at the end of the nightthat is why champions never forget to prep their meal!

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Boxing Diet: The Importance of Meal Prep to Guarantee a Balanced Diet - WBN - World Boxing News

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Joanna Nolle Levesque, known to most by her stage name JoJo began her career in 2004. Her first song, Leave (Get Out), made her an overnight sensation because of the powerhouse vocals that seemed misplaced coming out of a 13-year-old.

The song made JoJo the youngest female solo artiste with a number one single in the US.Sadly, her initial success was short-lived after she became embroiled in a legal battle with her label, Blackground Records, that lasted over a decade during which time JoJo released a few mixtapes and covers, but not much else.

However, the sordid tale of her time with Blackground does not end with their alleged attempts to control and block her ability to release music.

When I was 18, I remember being sat down in the Blackground office and the president of the label being like, We just want you to look as healthy as possible, JoJo recalls in an interview with Uproxx.

Initially, the singer did not buy into what she was being told about her image. She responded to attempts to get her to change how she looked by saying, Im actually the picture of health. I look like a healthy girl who eats and is active, and I dont think that this is about my health. I think that you want me to be really skinny.

Eventually, JoJo was sent to a nutritionist who put her on a 500 calorie-a-day diet and appetite-suppressing injections. Soon, the body image issues kicked in.

However, it wasnt simply out of insecurity that the issues were born the singer believed this was the only way she could continue making music. Maybe Im just so disgusting that no one wants to see me in a video and that they cant even look at me, she remembers thinking.

I am speaking, I would say, for probably every woman in this industry that your image and your weight is up for conversation And its just uncomfortable. Its hard enough being a woman, says JoJo.

The feeling of not being enough and needing validation, combined with issues with her label not releasing her music, and the loss of her father to addiction all led JoJo to turn to alcohol.

JoJo says she was completely reckless and needed to be buzzed to feel OK. However, she did not let her demons win, as she overcame her addictions, vowing to not end up like her father.

JoJo finally broke free of the powers that be who legally owned her voice up until that point and finally came back to music with III (pronounced tringle), an EP featuring three new singles.

This was followed by a tour, more EPs and singles, and a re-release of her debut and second albums now totally re-recorded with minor changes.

More recently, the singer put out a song titled Joanna a letter to her younger 14-year-old self that ends with the promise of new music. She made good on that promise, releasing the song Sabotage featuring Chika.

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If everyone in the world replicated Ireland's eating habits, we would need five planets to cope with the pressure it would put on the environment, according to Oxford University academic Marco Springmann.

r Springmann says research shows there is no country in the world with an ideal diet balancing health needs with environmental sustainability. However, Irish diets compare poorly with eating habits abroad.

On a per capita basis, if every country in the world followed Ireland's daily recommended food guidelines, we would need two planets just to cope with the greenhouse gas emissions produced.

"But people don't really eat according to guidelines," Dr Springmann says of the research, published in the British Medical Journal.

"It found if everyone ate as the Irish are recommended to do, we would need two Earths to balance the greenhouse gas emissions, because the dairy recommendations are higher than what is sustainable. The Irish diet is heavily centred around red meat and dairy, and these either create high emissions, are unhealthy or both."

We eat more than the recommended guidelines so we need not two but five extra planets. As well as environmental impacts, there are health consequences of the diet.

Dr Springmann, who will feature on an expert panel in RT's What Planet Are You On?, says meat is a proven carcinogenic while the benefits of dairy can also be questioned.

Last year, the Irish Farmers' Association questioned his credentials after the academic played down dairy's health benefits. But Dr Springmann says research and his credentials speak for themselves.

"For the past seven years now, I have done research and modelling work that brings together health, nutrition, environmental and economic aspects."

He says farmers need to adapt and must be incentivised to do so.

He also said countries can do better to provide people with dietary advice.

"Whatever national policy is adopted needs to be incorporated with agriculture. Here, it is important to take the agriculture sector by the hand and guide them, but what we tend to see is a great outcry if anybody calls for a cut-down on meat and dairy consumption. But if we don't do it, especially in high-income countries like Ireland, there is no way of limiting climate change."

What Planet Are You On? airs tonight on RT One at 6.30pm.

Sunday Independent

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The Irish diet isn't just bad for your health, it harms the environment too - Independent.ie

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Vicki Gunvalson's daughter, Briana Culberson, is a Keto-diet enthusiast. In fact, the ER nurse and her husband, Ryan, are so committed to the low-carb, high-fat lifestyle that they created a new Instagram account just to share diet-compliant recipes and tips with their followers. And in one of their first posts on ketoculbersons, the couple announced a new milestone in their shared weight-loss journey.

In a message from September 16, the soon-to-be parents of three wrote: "As a couple we've lost 150 [pounds] since starting our Keto journey in 2018." This marks an increase from the last combined-weight-loss stat they shared; in 2019, the couple said that they'd lost 112 pounds by following the diet.

Briana and Ryan have also used their new account to post photos of what they're cooking up in their North Carolina kitchen. So far, they've offered a peek inside their pizza night, showed a brunch of eggs and sausage, and suggested a quick dinner of ground beef and seasoned veggies. And in Instagram Stories, followers got a look at Briana's go-to "Keto Preggo" dessert.

Any health-related information is not intended to be a substitute for professional medicaladvice, diagnosis, or treatment. Always seek theadviceof a physician or other qualified health provider for any questions you may have regarding a medical condition, or before embarking on anydiet, exercise, or wellness program.

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We call them beets here in the U.S. and Canada. In Britain, they are more accurately referred to as beetroot since a beet is actually the edible taproot that grows under the ground. Beet greens (the part that grows above the ground) are also edible and highly nutritious.

What are beets good for, besides turning our urine and stool red when we eat them? (This is harmless, by the way.)

According the National Institutes of Health, Office of Dietary Supplements, beets are one of the richest food sources of inorganic nitrate. And thats not as scary as it may sound.

In the body, nitrate changes into nitric oxide, a substance that helps relax our arteries. That makes blood, oxygen and nutrients flow more easily to our muscles as well as our brains. Some (but not all) clinical trials have found that beet juice (about 2 cups) helped improve endurance and performance when consumed about 2 to 3 hours before exercise in recreational cyclists, runners, rowers and swimmers. For some unknown reason, these benefits have not been seen as often in highly trained athletes.

Theres another important benefit of consuming nitrate-rich foods like beets, arugula, bok choy, lettuce and spinach. The nitric oxide formed from the nitrates in these foods helps bring blood pressure down. A recent study published in the Journal of the Academy of Nutrition and Dietetics found that nitrate-rich foods lowered blood pressure just as effectively as drinking beet juice.

And heres good news, especially if you have diabetes. Beets are categorized as non-starchy vegetables. That means they are low in carbohydrates and high in beneficial dietary fiber as well as many other important nutrients.

Certain substances in beets may be a concern for some people, however. Beets as well as beet greens are high in oxalates, natural substances that increase the risk for kidney stones in people who may be susceptible to this malady, according to the National Kidney Foundation.

Eat beets and beet greens raw or cooked. Just remember to wash them thoroughly and remove their rather tough outer skin. Grate fresh beets into salads or soups. Or make your own beet juice: Finely grate a beet and squeeze the gratings through clean cheesecloth.

Cooked beets are best roasted, sauteed or microwaved. (Drowning them in cooking water can cause the loss of valuable nutrients.)

Store fresh beets in a plastic bag (perforated to allow some air) placed in the crisper drawer of your refrigerator. Experts say they will keep for 10 days if kept cool this way.

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Beets are low in carbohydrates and high in beneficial dietary fiber as well as many other important nutrients - yoursun.com

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weight-lossBy Bunmi Sofola

Most people struggle to lose weight and their efforts are not helped by the numerous myths surrounding losing weight. Here are some of them:

Myth 1: Missing breakfast is a good way to lose weight youll have heard that breakfast is the most important meal of the day and its true. When youre asleep you are fasting, and its important to break this fast by eating when you wake up. If you dont, youll miss out on much-needed vitamins and minerals. You could also end up feeling hungry later in the day and start snacking on bad foods, therefore increasing your calorie consumption.

Myth 2: You always gain weight when you quit smoking: Nicotine can increase your metabolism, but only slightly. The problem occurs when people who give up smoking replace a cigarette with bad food. However, if you chew sugar-free gum or snack on vegetables, this can prevent weight gain. You could also try keeping your hands occupied or having a bath to distract yourself.

Myth 3: Working out on an empty stomach burns more fat: The idea that exercise without eating will make your workout more efficient isnt true. In fact, research shows that youre more likely to burn fat throughout the day if you can eat something before you hit the gym. Try having a piece of fruit or yogurt 30 minutes before your workout.

Myth 4: Low-fat and fat-free foods are better for you: However, tempting it is to opt for reduced-fat items, they are no better for you, and can sometimes be worse. To make for fat being removed from foods, other ingredients are used such as sugar, flour, thickeners, and salt, all of which can add calories. Low-fat and fat-free versions can also be less satisfying, meaning you could end up eating more food in its most natural form is best and portion control is key.

Myth 5: Yo-yo dieting will wreck your metabolism. While low-calorie and a yo-yo dieting can have an effect on your metabolism, its not true that these changes are permanent. Your metabolism will naturally go up and down throughout life, but if you stop dieting, it will eventually return to normal. Its not wise to try out fad diets all the time. They are hard to maintain and once you stop dieting, its likely the weight will return.

Myth 6: Cutting carbs will help you lose weight. Stopping eating carbohydrates all-together isnt good for your health. Carbs are a necessary part of your diet and provide vital energy. In the short term, eliminating them can result in the loss of water weight rather than fat. Furthermore, carb-free diets can lead to bad breath, fatigue, and headache. Eating a small portion of bread, pasta, or potatoes with a meal will not make you put on weight.

Myth 7: Eating before bed causes weight gain: People used to say that having a big meal before going to bed would cause you to pack on the pounds. But timing wont make a difference. A calorie is a calorie no matter when you eat it. The problem arises when people snack late in the evening to overcome stress or boredom, or to satisfy cravings. After-dinner treats tend not to be controlled and are often unhealthy foods such as chocolate or crisps. Try giving yourself a cut-off time each evening when you tell yourself to stop snacking.

Myth 8: Eating little and often will make you burn more fat. Many dieters think that eating small meals throughout the day is key to shedding pounds. Some claim that it keeps your metabolism going and starves off hunger, but theres no actual evidence of this. A study found that switching from three daily meals to six didnt help weight loss. In fact, it made people want to eat more. You are better off cutting down on your number of calories per day, regardless of when and how often you eat.

Myth 10: No pain, no gain. Ever heard the rumour that when exercising you have to feel pain for it to be working/ Experts are adamant that this is untrue as well as harmful. Its normal to expect some soreness a day or two after exercising, but not to feel pain during your workout. If you do, youre probably doing it incorrectly or may already have an injury. Stop, rest, and see if the pain disappears. If it doesnt, consult your doctor.

Vanguard

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Nix screens at the dinner table and use conversations to slow down the pace of your eating.

Image Credit: monkeybusinessimages/iStock/GettyImages

If you're watching your weight, the choices you make throughout the day whether they deal with food or exercise make a difference when it comes to the number on the scale. But making healthy decisions at dinnertime can really propel your progress.

These five dietitian-approved, simple supper strategies will help set you on the road to weight-loss success.

While dining at the same time every evening may not seem convenient (especially during the chaos of busy weeknights), it can encourage weight loss. That's because when you stick to a nightly routine, you're more likely to plan out your dinners versus wandering into the pantry (or ordering takeout) when hunger strikes, Carissa Galloway, RDN, registered dietitian and certified personal trainer, tells LIVESTRONG.com. The latter often results in unhealthy food choices since we tend to pick whatever's readily available when we're feeling ravenous (think: chips, microwave dinners, fast food, etc).

In fact, people who eat dinner (and other meals) without a regular schedule appear to have a greater risk of metabolic syndrome and cardiometabolic risk factors, including a higher BMI and blood pressure, per a November 2016 review published in the Proceedings of the Nutrition Society.

And what time you nosh at night matters too, according to a June 2020 study published in the Journal of Clinical Endocrinology and Metabolism. Researchers found that adults who dined at 10 p.m. burned less fat and experienced higher blood sugar peaks compared to early bird eaters who dined at 6 p.m.

The takeaway: To promote weight loss and overall health, establish a daily dinner schedule, and the earlier you eat the better.

2. Ditch the Distractions (Yes, Including Netflix)

While eating dinner in front of the tube is super common, it's not doing you any favors in the weight loss department. If your brain is preoccupied by the TV or your phone, you may not process taste and satiety the same way you would at a table without distraction, Galloway says.

And the science backs her up. An August 2020 study published in Appetite found that you're less likely to realize when your stomach feels full if you're engrossed in a highly engaging task. In other words, while you scroll through IG or binge-watch that true crime docuseries, odds are you'll unintentionally overeat.

Not to mention you'll enjoy your grub less. Think of it like this: How can you savor all the flavors on your plate when your attention is elsewhere?

Conversely, practicing mindful eating (where you focus on your food, eat without distractions and take the time to relish every bite) can be a helpful weight-loss strategy, according to a June 2018 study in the Journal of Family Medicine & Community Health.

What's more, mealtime minus the interference of screens can be an opportunity to connect with family and nurture your relationships, Galloway adds. And having a strong support system and a healthy, balanced lifestyle are also key factors to success on your weight-loss journey.

3. Gulp Down a Glass of Water First

You've probably heard that drinking more water can help with weight loss, and for good reason. Sipping on H2O before and during dinner saves calories, Galloway says. This is especially true when you substitute water for other high-calorie, sugar-packed beverages like soda.

Indeed, a February 2010 study published in Obesity (Silver Spring) found that middle-aged and older adults who were overweight and obese who consumed 500 milliliters (about 2 cups) of water before each meal lost 44 percent more weight than those who didn't drink water.

That may be in part because the water in your stomach can increase your feelings of fullness, which leads to eating less, Galloway says. As a matter of fact, that's what a small study of non-obese young adults found. When participants drank water prior to a meal, they consumed smaller amounts of food, and, despite eating less, still reported adequate satisfaction and satiety, per research published in the October 2018 issue of Clinical Nutrition Research.

"Bonus points if you gulp down a glass of water 30 minutes before dinner and then eat your vegetables and higher-fiber foods first," Galloway says. "The goal is to fill up on better-for-you foods, so you're less likely to reach for seconds of higher-fat foods or refined carbs."

Need a way to easily track your daily water intake? Download the MyPlate app to do the job, so you can stay focused and achieve your goals!

One of the simplest strategies to support your weight-loss goals is to chew your food slowly. Case in point: Eating slowly resulted in reduced food intake, decreased hunger and increased fullness in non-obese individuals in a March 2014 study published in the Journal of the Academy of Nutrition and Dietetics.

And an April 2015 study in the Journal of Epidemiology found that fast eaters tend to have a larger waist circumference and a greater incidence of metabolic syndrome.

If chewing your food into a lump of mush sounds too tedious, you can still reduce your eating speed with a few simple tweaks. "Put down your silverware between bites, sip water or have a conversation to lengthen the meal and allow your body to recognize fullness cues," Galloway says.

What you put on your plate matters too, of course. Galloway suggests aiming to fill half of it with vegetables, which will help you feel full on less calories.

After a big dinner at the end of a long day, most of us prefer to plop our butts on the couch. But if you want to drop a few pounds, a post-dinner stroll is a stellar idea.

"Walking after dinner has a special magic, as it helps to stimulate your metabolism, which in turn can help you burn calories and lose weight," Galloway says.

Plus, we're the "least active at night, so walking can help sneak in a little extra movement, which increases our daily caloric expenditure," she adds.

What's more, a leisurely walk after dinner is "great for anyone at risk of diabetes or who's diabetic, because activity can help naturally lower your blood sugar," Galloway says.

She's right. An October 2016 study published in Diabetologia found that a 10-minute walk after each meal, but especially post-dinner, reduced blood glucose levels in people with type 2 diabetes.

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