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Dame Jenni Murray turned 70 in May and the broadcaster, who recently announced she was stepping down from Radio 4s Womans Hour after 33 years, planned to celebrate her landmark birthday with a trip to Paris. Her intention was to finally reach the top of the Eiffel Tower, something shes wanted to do since she was a tour guide in the city in her early twenties. But then Covid-19 happened and instead the occasion was marked with a surprise Zoom party organised by her husband, David, and grown-up sons Ed and Charlie, who I call my little one,even though hes over 6ft.

I have forgiven her for some of the pain she caused, and all the stupid things she said to me.

My little one bought me a bottle of champagne and bits of food and said were going to have a Zoom call with the family, and when I Zoomed in, I was completely gobsmacked to find about 40 people from as far back as school. Theyd put together videos and photos, and all my favourite songs. It was just so special, incredible, says Murray, whose career encompassed regional television, Newsnight and the Today programme before she took over Womans Hour in 1987, and in 2011, she was made a dame.

She has no issue with ageing (Its inevitable), but was concerned about the impact it would have on her ability to record her radio show if she was suddenly regarded at greater risk of Covid-19 and told to self-isolate.

I tried to broadcast from home once but it was so difficult, so I argued my case and signed to say it was my choice to go in and I carried on, although going into Broadcasting House is a bit like going into the Mary Celeste because there are hardly any people around.

With her family scattered around the country David on the south coast, Ed in the New Forest and Charlie not too far from her in London where she stays for work she admits the first three months of lockdown were quite difficult.

But I have, to some degree, the benefit of being an only child in that Ive always known how to entertain myself and I do a lot of reading, and Ive got my little dogs with me, remarks Murray, who grew up on a council estate in Barnsley.

She describes her upbringing in vivid detail in her laudably frank new memoir Fat Cow, Fat Chance: The Science and Psychology of Size, about a lifelong struggle with her weight.

In the book Murray details the complex relationship she had with her mother, Win, a woman who was incredibly proud of her daughters achievements but who could also be cruel where her appearance was concerned.

In one chapter, the broadcaster recalls seeing her parents for the first time in months during her first year at Hull University where she was studying French and drama. Like so many students, shed enjoyed the freedom and excess of freshers year and her weight had crept up by two stone.

I didnt really notice thats the extraordinary thing, says Murray.But her mother did when she went to meet her parents at the ferry terminal after their drive from Turkey where her father, Alvin, had been working.

They drove straight past me. I was shouting Dad and they eventually stopped. Dad jumped out and gave me a big hug. My mum didnt say a word. I got in the car and she went: God, youre like a baby elephant, youre so fat. She was really horrible.

Far from receiving an apology, her mother later called to blame her for a minor accident theyd subsequently had because Dad was so upset about you and the state youre in, before promptly hanging up.

You know, I never walked into my mothers house without her saying Oh my god, youve got a bit too thin, or Oh my god, youve put on so much weight. She was completely obsessed by it. Ive tried to explain it to myself in that she wanted me to look the best I possibly could, explains Murray, whose mother died at the end of 2006, the same day she was diagnosed with breast cancer. It was the worst day of my life, she writes in the book.

I have in the end, I think, forgiven her for some of the pain she caused, and all the stupid things she said to me, but I know Im not alone. Its why I think its really important to be open about it.

The incident at the ferry terminal resulted in her first crazy diet when Murray, determined to lose weight, visited the doctor at the university hospital and was sent off with a packet of pills. Her drastic weight loss prompted concern from her tutor who asked what drugs she was taking. I was so offended. I dont take drugs, never even smoked a joint, I told him, but I showed him the pills I was taking, and he said: Good god, theyre Black Bombers. I didnt know they were very powerful amphetamines. No wonder I had been a little bit crazy.

Weighing just under seven stone, she was taken into the universitys health centre and eased back into a healthy eating pattern, but she admits that over the years shes tried all sorts of diets.

You get seduced by these snake oil salesmen who say: I have the way to make you thin, she notes, although her weight didnt become a cause for concern until her forties and fifties.

She was living in a flat in London she nicknamed Wuthering Depths while David and her then teenage sons stayed in the Peak District.

I found it really tough to be away from kids who really need you for a long period of time, and my elderly parents werent well. When youre miserable and depressed and worried about your parents and teenage kids, and your husband having to manage so much at home because youre the breadwinner, what do you do? You sit down and comfort eat, and I got fatter and fatter, and dieted and got fatter, and dieted and got fatter.

Shed pretend to the world that she was fat and happy but has since described this an Oscar-winning performance put on in public.

She recalls the two things that shocked me into taking myself in hand. The first was a new GP who pulled no punches and asked her to step on the scales at their first meeting. The scales read 24 stone.

The second was walking her dogs with Charlie. I was lumbering along and sitting on every bench we came across when a woman drove past on one of those mobility scooters with her two little dogs leads attached to the handle bars and she was even more obese than I was. Charlie, being a genuinely frightened and concerned young man, said: Mum, if you dont do something about your weight, that will be you before very long.

It was the prompt she needed to take action. Not long after she met Professor Francesco Rubino, an expert in metabolic surgery to whom she dedicates the book. He carried out her sleeve gastrectomy surgery, where a large part of the stomach is removed, and Murray credits him with changing her life.

It was going to cost me 11,000 but Id inherited a bit of money from my parents, and I thought, well, if my mother knew Id spent some of the money she left me on losing weight, then shed be thrilled to bits.

She lost eight stone in less than a year, and five years on is comfortable with her weight.

I couldve lost more, but I thought at my age, you dont want to sacrifice your face and Im quite happy just under 14 stone. Ive retained a little of what I call plumptitude. I love food and it shouldnt be a guilty pleasure, but now I eat delicious food in small quantities.

The science is really complicated, as are our bodies. Its not as simple as eat less, move more. Lots of people struggle. Thats the reason I finally got round to being frank about what happened to me and how long it took to understand it.

Its why Jenni chose an unflinching title for the book. Fat cow is something I know hundreds of other women will have faced as theyre walking down the street, or sitting in their car and some bloke, and it is always a bloke, will shout fat cow at you. Thats happened to me so many times and I never want to hear those words again, ever, anywhere.

Over the years, shes written books including A History of the World in 21 Women and Is It Me, Or Is It Hot In Here? and is thankful to have had a career in print and on radio thats fulfilled her.

What other job would you get to read all the books you want to read, see all the plays you want to see, all the films you want to see and talk to some of the women youve most admired throughout your life? Its been great. I never had a masterplan, but I always enjoyed performing and Im very nosy and curious, which is whats required for good journalists, says Murray of a career thats included interviews with Margaret Thatcher, Hillary Clinton and Margaret Atwood over three decades.

She also found herself at the centre of controversy when in 2018 she pulled out of a talk at Oxford University over comments made the previous year in an article for The Sunday Times titled Be trans, be proud but dont call yourself a real woman, although she had said she is not transphobic or anti-trans.

The shock announcement on 24 July that she was leaving Womans Hour has also prompted headlines, with many seeing it as another sign that the BBCs too willing to lose veterans in favour of a young and cool agenda.

In a statement, Murray said: Saying goodbye will be very hard to do, but its time to move on.

Her final Womans Hour episode is due to be aired on 1 October, but as she enters her eighth decade, Murray has no intention of entirely withdrawing from the airwaves.

Retirement is not on my agenda. All the people I know in their eighties are people who work, they write, they broadcast, they get out and see people and theyre the ones who have, still, the sharpest minds, so thats my plan.

Fat Cow, Fat Chance: The Science and Psychology of Size by Jenni Murray, is out now (Doubleday). Murray is In Conversation at Yorkshire Festival of Story, a Crowdcast event, on 29 Aug. Register at yorkshirefestivalofstory.com

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Jenni Murray: weight of her mind - Big Issue North

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With the explosion of lockdown-friendly home exercise programmes and advice, it may seem as if its never been easier to workout at home. But the reality is, its probably never been harder. For every person posting a sweaty crushed it selfie on Instagram, theres another one (or four) just trying to endure pandemic-induced stress. Add in constant access to the refrigerator and a pantry overstocked with panic buys, and the guilt about what weve eaten or the exercise we havent done piles on faster than you can say Quarantine 15.

So youve gained weight, says Elyse Resch, a nutrition therapist. So what? Youre alive. Were doing the best we can with the resources we have. (Not to mention many others straining under severe challenges, like significant health concerns and financial worries.)

You, too, can shrug off minor or moderate weight gain or the loss of your pre-pandemic fitness level. Read on.

Above all, have compassion. I dont think most people change their minds by being yelled at or punched in the face, but thats how we talk to ourselves, says Phoenix Jackson, a clinical psychologist who specializes in trauma. When Jackson is having trouble speaking to herself as kindly as she might a beloved friend, she likes to find a photo of herself as a child and think of how gently shed like that person to be spoken to.

Next, recognize that weight and ambitious exercise regimens may offer the illusion of control in a world that seems out of control, but the anxiety they produce is not helpful. This is part of a larger problem: most of us feel pressure to achieve or maintain a certain body size because weve been taught that its important. Excess weight has been linked to considerable health risks, though it does not, by definition, mean a person is unhealthy. Unfortunately, fatphobia promotes just the opposite: fat people are denied health care, earn less money at work and have a harder time finding work in the first place, research has shown.

Break the cycle by asking yourself where you learned that weight gain was something to be ashamed of, Paula Freedman, a clinical psychologist who specializes in eating disorders, writes in an email. Ask, does this belief help me be the type of person I want to be? (Freedman added that you may have to break this down further: What type of person do I want to be? How do I want to treat myself and other people?)

Christy Harrison, a nutrition therapist who examined the issue of excess weight and the virus in an article in US Wired, published in April, said in an interview last month that few of the early research studies on the matter controlled for race, socioeconomic status or quality of care social determinants of health that we know explain the lions share of health disparities between groups of people, she wrote. Nor did they control for how doctors biases influence the way they care for higher-weight patients. But strong evidence exists that obesity (defined as having a body mass index of 30 or higher) puts you at greater risk of dying from Covid-19.

At the end of the day, regardless of what the science does or doesnt say about Covid and weight, we still dont have any way for people to lose weight and keep it off, Harrison said.

She suggested asking yourself: What am I getting out of worrying about food and my body right now, and what am I losing? What could I be doing with that time and energy? One survey suggested women fretted for 21 minutes a day and men for 18 minutes a day. (And to some people, that number may sound awfully low.) Still, thats a lot of time that could be devoted to anything from guilty pleasures to relationships or to life- and world-changing causes.

Fearing weight gain and feeling bad about your body takes you away from what really matters and being able to participate in this cultural moment, Harrison said.

One tenet of diet culture or wellness culture, which is really just the rebranding of diet culture is that eating for any other reason besides screaming biological hunger is a bad thing. This belief came from the rise of diet clubs in the 1960s, where women went to talk out their feelings so they could avoid emotional eating.

You have to be starving to deserve to eat in this culture, Harrison said. But we are designed to get pleasure out of food and connect over food.

Lets say food really is giving you comfort. Go with it, love it, be grateful for it, Resch says. With one caveat: youll need to stay present to get the actual comfort and satisfaction. If youre too busy judging yourself when you eat, youre not savouring the texture and flavour.

So youre not working out enough, or as hard as you did pre-lockdown, and you think this is a problem. This may be because, for you, exercise is about controlling your body or compensating for what youve been eating yet another belief to be discarded.

Exercise is its own pleasurable thing you can do for joy and for mental health benefits, Harrison says. Its hard to tune into that when you have all these voices in your head saying, But if I cant get my heart rate to this Im not going to get the benefits.

Resch prefers the word movement to exercise.

Exercise connotes something you have to do, she says. You want to take out the sense of doing it for a purpose like weight loss or keeping muscle on. Instead, ask yourself what makes you feel good in your body. It could just be standing up and stretching.

Channel your energy into something more productive than obsessing about weight and exercise like working to change diet culture, such as calling out thin-promoting or fat-shaming comments on your social networks. Suman Ambwani, an associate professor of psychology at Dickinson College, says people are sometimes reluctant to challenge these sorts of statements. But we found in one study a couple of years ago that someone who called attention to this issue and rejected appearance-related self-worth and the thin ideal was actually seen as more likable than someone who just colluded with body-shaming, she says.

Ambwani suggests following the health-at-every-size movement a nearly 20-year-old movement that promotes weight inclusivity and social justice to educate yourself, and then looking for ways to get involved.

Finally, look at feeling bad as the canary in the coal mine the indicator that something might be ready to change, says Elizabeth Hall, an intuitive eating coach in Connecticut, USA. Although people often respond by vowing to buckle down or work harder, she says, the way to end the guilt and shame is actually just to notice those feelings, and to ask yourself if they are serving you or causing suffering.

Feeling bad is actually an invitation to expand and shift our consciousness and let go of expectations and old programming, she says. New York Times

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The quarantine 15: Dont be ashamed of those extra pounds - The Irish Times

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We have a ton of regulars, said Jacob Bruckner, the enthusiastic co-owner of North Canton Nutrition, a smoothie and juice bar that opened in February.

We help gain a healthier lifestyle and achieve fitness goals, he said.

The business, at 6304 Market Avenue N across from Walsh University, is an offshoot of Jackson Nutrition, open since February 2018 at 5858 Fulton Drive NW in Jackson Township.

Bruckner talked about North Canton Nutrition and what it has to offer.

Q. How would you describe your customers at North Canton Nutrition?A. We have a wide range, anywhere from teenagers to the older crowd. Everybody has loved and enjoyed our shakes. We do tend to get the fitness people, based around what youre looking to achieve. Maybe youre looking to drop body fat and be more lean. Or youre trying to gain muscle or lose muscle, or gain weight or lose weight.

Q. You sell full-meal replacement shakes. How do those work?A. It contains everything you need for a meal24 grams of protein, 21 essential vitamins and mineralsand it will keep you full for four or five hours. But if you want, you can use it as a snack or a post-workout supplement. Its about 20 ounces. We have over 80 different flavorsfruity ones, chocolatey ones, vanilla ones.

Q. Tell me about your teais it iced or hot?A. You can get it either way. Its herbal black and green tea. Its called thermagenic. It gives you energy and allows you to burn 80 to 110 calories by drinking it. We have sweet and unsweetened options. You can play with different flavors. Iced comes in 16 or 32 ounces; hot is 16 or 24 ounces.

Q. How did you get involved with the company?A. I walked into Jackson Nutrition, our sister location, in March of 2019 as a consumer. I was needing some positivity and encouragement in my life. They knew me by name, and I fell in love with the products and what they had to offer. I was going to school full-time at Stark State for business management, and I was presented the opportunity to work for them. Then when the opportunity came to expand the business to North Canton and create the same energy and positive vibes over here, Taylor (Moga, North Canton co-owner) and I decided to make the move.

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North Canton Nutrition | Behind the Food - Aboutstark.com

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Love handles might sound cute, but theres really not a lot of love for them. These stubborn pockets of fat that sit around the sides of the abdominal area dont look great and arent good for your health either. Men get it tough, too, because thanks to biology, guys are more prone to gaining weight in this area. While it can be tough to lose your love handles, there is hope. Some positive lifestyle changes will help you shift this stubborn fat, plus youll end up feeling and looking a million times better.

Love handles are the build-up of excess fat deposits that sit around the hips and abdominal area. Like most forms of fat gain, its caused over time by consuming more calories than you burn. Fat can accumulate anywhere in the body, however there a few contributing factors for it to build up around your hips, stomach, and lower back. These include age, hormonal imbalances, poor diet, a sedentary lifestyle, stress, lack of sleep, and some medical conditions. Unfortunately for men, this also tends to be the first place the body stores fat because physiologically, this is where there are naturally more fat cells to act as storage. Extra weight in this area is also risky. It can lead to type 2 diabetes, heart disease, and other health issues.

While it is possible to get rid of your love handles, it can be harder than other areas. This is because the areas where you accumulate fat first, tend to be the places you lose it from last. Add in the fact that gents are more prone to weight gain in the belly, and youve got some stubborn weight. Its also important to remember your love handles didnt get there overnight, so theyre not going to disappear that quickly either. If youre serious about losing them, youll need to make a steadfast commitment to getting your health back on track.

Keto is a high-fat, moderate protein, and very low-carb diet. The goal is to burn through your stores of sugars or carbohydrates, which will then force your body to switch to burning fat for energy. Your liver converts the fat into ketone molecules, putting you into a state of ketosis. Foods you should eat include animal proteins, fresh vegetables, and natural fats. On the other hand, youll want to avoid carbs like bread and pasta, sugar, and fruit. Benefits other than weight loss include mental clarity, extended satiety, and reduced sugar cravings. However, like any lifestyle change, there can be side effects as you adjust, including keto flu. You may also need to commit to tracking your macros, at least in the beginning. You need to ensure youre only consuming 20 to 50 grams of net carbs, to achieve and stay in ketosis. Doctor Eric Berg has a great keto diet plan which will get you on your way to losing your love handles in no time.

There are many different forms of intermittent fasting, and which format you choose will depend on your lifestyle. However, the goal of each is to limit your calorie intake to a set time period. Three of the most common are 16:8, 5/2, and OMAD. The 16:8 keeps your eating window to eight hours, while the 5/2 version has you eat normally for five days a week, then choose two days where you only consume 500 calories. Finally, OMAD is a more extreme version where you only eat one meal a day, consuming your full calorie allowance at once. This form of eating is based on the days of our ancestors when food scarcity was an issue. Humans are not necessarily designed to consume as much as we do, so by fasting, it allows your body to adequately digest what is already in your system.

Any kind of exercise is going to help you achieve a calorie deficit and lose your love handles. However, HIIT training is a particularly effective and efficient way to burn fat. It combines short periods of intense aerobic movement with recovery time, thereby raising your heart rate. Plus, there are many other benefits. Its great for beginners because the moves can be simple and are often repeated, so theres no crazy choreography to learn. You can also easily do it at home with follow-along YouTube videos, many of which dont require equipment. Alternatively, if you need extra motivation, you can join a HIIT class to work alongside others. Lastly, HIIT can be modified for lower levels of fitness and low-impact exercises making it very inclusive. When adding it to your routine, aim for two to three 30-minute sessions a week.

Like HIIT, cardio is going to help burn belly fat, and reach a calorie deficit. Theres some debate about whether high or moderate-intensity is better. However, theres no doubt that some cardio is better than none. One of the best things about cardio is that there are so many types of exercise that you can choose. Running is an excellent option, however, if youre no Mo Farrah, why not try swimming, rowing, or cycling instead. If youre a people person and like to work out with others, then organized and team sports are a great way to tick both boxes. You could even join a dance class to learn a new skill, burn some calories, and cut a rug next time youre near a dance floor. Whatever you choose, make sure you enjoy it, so that youre more likely to stay motivated and consistent.

Stress is a normal and inevitable part of life, in response to challenges that come and go. However, continuous high levels of stress affect both your mental and physical health. When youre stressed, your brain releases cortisol, the stress hormone. Unfortunately, overexposure to cortisol can cause anxiety, digestive issues, and weight gain, particularly around the midsection. While avoiding stress entirely is almost impossible, if you can include self-care activities in your daily schedule, it can help manage your levels. Youll want to find things that bring you pleasure and help to lower your heart rate. Try calming exercises such as yoga or pilates, or mindful activities like meditation and journaling. Other forms of stress-reducing care can include listening to music, spending time with loved ones, deep breathing exercises, reading a good book, playing with your pets, or even just a good hug.

Lifting weights is the best way to increase your lean muscle mass, which will naturally burn more calories at rest. Plus, strong muscles can improve your posture, general movement, and mobility, and also look very attractive. Combining regular resistance training with aerobic exercise is one of the most effective ways to burn fat and lose your love handles. If you dont know where to start, there are lots of instructional videos on YouTube with advice on weight lifting. Just remember to listen to your body you want to challenge yourself to get gains, yet not burn out. Always make sure to stretch after an intense muscle-building session too, you do want to be able to move the next day!

Drinking enough water is a crucial step in losing your love handles. Staying hydrated is important for several reasons. Firstly, it helps improve your energy levels and brain function. More energy means youre more likely to have a killer gym session, therefore burning more calories. Water is also vital for curbing hunger and cravings. Often the body cant differentiate between hunger and thirst, so before you pick up a snack or eat a meal, have a glass of water. Ideally, you want to aim for at least two liters daily, though more than that wont go astray. Keep in mind that its important youre hydrating with water and not sugary drinks like soda, juice, or sweet tea. Drinks like that are just empty calories that provide no nutritional benefit and only add to your calorie consumption.

If you want to lose your love handles, you need to get your beauty sleep. Similar to stress, a lack of quality sleep can lead to elevated cortisol levels. In turn, this leads to a slowed metabolism as your body tries to conserve energy. Plus, youre more likely to be hungry because you want a hit of energy, and youll crave high sugar and high-fat foods to give you a boost of serotonin, the happy hormone. Preferably, you want around seven hours per night. If you find youre getting enough hours in, but still waking up tired, you might not be getting quality sleep. This could be due to stress, sleep apnea, or other sleep conditions. Have a chat with your general care practitioner if you suspect this is the case, so you can get back to good snoozing as soon as possible.

It can be far too easy to reach for a tasty sweet treat or salty snack between meals. However, snacking can just be adding extra empty calories to your daily total and contributing to your love handles. If youre feeling hungry between meals, there are a few things to consider before tucking into a snack. Check that your main meals contain enough protein, fiber, and good fats these are the foods that keep you feeling full. Secondly, check if youre thirsty. Have a glass of water, wait a little bit, and then see if youre still hungry. Next, are you just reaching for food out of habit, sadness, loneliness, stress, or boredom? Being mindful of your reasons for snacking can help break bad habits. If youre genuinely still hungry after all of this, try to opt for a healthier option such as fruit or veg.

Just like soda and juice, the liquid calories in alcohol dont contribute nutritionally to your wellbeing at all. There are over 100 calories in a standard beer or wine, so downing a few of these after work, or binging on the weekend can quickly add up. Abstaining completely will give you the best results in fat loss; however, it can be a bit of an ask. Plus, life is about balance, and there is a simple pleasure in a glass of good red wine or a refreshing beer. If giving up the booze fully is too much, try cutting down to a single drink in the evening, or only a couple of days a week. Similar to snacking, its also good to be mindful of your reasons for drinking, and examine your motivations. By doing so, you can better keep things in check, and ensure your balance isnt heading off course.

Refined sugars are another source of calories that you need to ditch if youre serious about losing your love handles. Sugar is high in glucose and fructose, which is linked to many health issues, including heart disease, diabetes, metabolic issues, and obviously fat gain, particularly around the stomach and sides. Not to mention the fact that some consider sugar to be as addictive as Class A drugs, and you get that horrid sugar crash after youve eaten it. If youre craving something sweet, try foods that contain natural sugars such as whole fruits. Because of its addictiveness, sugar can be hard to kick. If cold turkey seems a bit much, start with small, gradual changes like not having sugar in your coffee, skipping dessert, or scrapping sodas.

While some fats are good for you and form an essential part of a balanced diet, trans fats are not. Natural trans fats occur at low levels in some animal products, and then there are artificial trans fats. The human-made process involves hydrogenating vegetable or soybean oil to create a semi-solid product. These fats have adverse health effects, including links to higher LDL bad cholesterol, heart disease, and inflammation, as well as weight gain. Fewer companies are using trans fats in production these days, but you can check the nutrition label, looking under the Total Fat heading for the percentage. It is also still found in everyday foods such as fried takeaway, vegetable shortening, some kinds of margarine, bakery products, and some microwavable popcorn. Avoid these foods as much as possible if youre serious about ditching your love handles.

Incorporating some dairy into your diet is a great way to get calcium. However, too much can hinder your weight loss progress. Thats because dairy contains lactose, which is a form of sugar that many people are intolerant to. Too much sugar can add unnecessary calories. Aim to make small changes, such as drinking your coffee black, or use almond or rice milk as a substitute.

MCT oil is most often extracted from coconuts and acts as a supplement added most commonly to coffee, smoothies, and salad dressings. The MCT stands for medium-chain triglyceride, which is a more easily digestible fat chain. Consumption of MCTs has been linked to numerous health benefits. Its been shown to release peptide YY and leptin, two hormones that promote a feeling of fullness while helping curb hunger and cravings. It also helps with weight loss because these oils have fewer calories than long-chain triglycerides, and burning them also takes more energy. Plus, its easily turned into ketones if youre on a keto diet, and they are a more immediate source of fuel. Other benefits include helping to control blood sugar levels, reducing risk factors for heart disease, and fighting bacteria growth.

It may seem counterintuitive, but adding healthy fats to your diet is a great way to lose your love handles. Foods like avocados, olive oil, nuts, seeds, and fatty fish like salmon help you feel fuller for longer. Of course, moderation is still the key. Oily fish is full of omega-3 fatty acids, which reduce the risk of heart disease and inflammation. Meanwhile, olive oil can increase your HDL good cholesterol, as well as boost your metabolic rate. Theres a reason the Italians are so attractive! Nuts and seeds are rich in fiber to keep your regular, antioxidants to keep you healthy, and protein to keep you full. Theyre little powerhouses that are easy to add to salads and cereals. Plus, all of these good fat sources are delicious.

Choosing organic foods may be a little pricier, but the benefits can far outweigh the cost. Firstly, natural foods can have far more antioxidants than traditionally grown produce, which can help protect you. Its also been found that organic meat has more omega-3 essential fatty acids. Additionally, in a world where chemicals are omnipresent, any opportunity to consume less is always a good thing. Fresh produce and meat must adhere to strict controls to be considered organic, so the label can be taken seriously. However, be wary of processed goods, such as cookies and snacks, that are called organic. While they may seem like a healthier choice, they may be just as calorie-dense as conventional options. Focus on spending your hard-earned cash on organic wholefoods or even take the opportunity to start a home-grown garden!

Shift your stubborn belly fat by increasing your protein intake. Similar to MCT oil, protein releases peptide YY, the fullness hormone. This helps you feel satiated longer and can help stop snacking between meals. Additionally, protein is vital for boosting your metabolic rate and helping you maintain muscle mass you dont want all those hard gym sessions going to waste. There are both animal-based and plant-based forms of protein that are great for incorporating into your meals. Try meats such a chicken, lean beef, and fish. Otherwise, eggs and dairy, including milk, cheese, and yogurt, are also great, as well as vegetable options like quinoa, lentils, kidney beans, and nuts. A mix of these will create a well-rounded diet that will keep you full for longer.

There are two forms of fiber soluble and insoluble. Both are good to have in your diet; however, increasing your soluble fiber is a particularly useful way to reduce your love handles and keep the fat off. Soluble fiber mixes with the water in your body and slows down the release of digested food, helping you feel fuller for longer. Youll want to look for foods such as sweet potato, apricots, legumes, Brussels sprouts, flaxseeds, and grains like oatmeal. However, if you dont already eat a lot of this food, slowly increase your intake to avoid unwanted side-effects such as stomach cramps and bloating. Soluble fiber can also create good bacteria diversity in the gut, which in term can help ditch your belly fat.

Caffeine addicts unite! A cup of joe can help you lose your stubborn love handles. First up, caffeine can increase your metabolic rate, meaning you burn more calories, even at rest. It also gives you more energy and alertness because the caffeine blocks a neurotransmitter inhibitor called adenosine. By doing so, it allows the release of other neurotransmitters and hormones such as dopamine and norepinephrine, which make you feel awake. Then, it also stimulates the nervous system creating epinephrine, or adrenalin, which starts to break down fat. Consuming 100-400 mg of caffeine, or one to four coffees, per day will give you the benefits, without side effects like twitching or anxiety. However, because you still need to be at a calorie deficit for fat loss, try to drink your coffee black, or with only a splash of milk. Otherwise, excess sugar and dairy will negate any benefits.

Eggs are a bit of a superfood, especially when it comes to weight loss. Theyre chock-full of protein, choline, healthy fats, and essential vitamins and minerals. Like other forms of protein, eggs help to increase your metabolic rate and keep you feeling fuller for longer. Plus, large eggs contain only about 80 calories each, which is pretty low. Therefore, eating two or three eggs for breakfast with some veggies can set you up well for the day ahead for around 300 calories. They also make great snacks. You can keep hard-boiled eggs in the fridge with their shells on for up to a week. If you get peckish, its a healthier, more filling choice than a bag of chips or cookies. Finally, theyre also cheap, so if youre budget-conscious, its an excellent choice for an inexpensive protein.

While apple cider vinegar (ACV) is an ancient remedy for many maladies, its just as relevant today. Taking ACV every day can help reduce your appetite and lower blood sugar and insulin levels in diabetes patients. The main active ingredient, acetic acid, has shown increased fat burning and a decrease in belly fat storage in animal studies. While there are no studies in humans, its still promising news. Start by adding a teaspoon to a glass of water each morning, slowly working your way up to one or two tablespoons. Its a bit of an acquired taste, and if you jump in too hard too fast, it can cause stomach upset. ACV also has other handy uses, other than weight loss. Its brilliant in salad dressings, you can use it to get rid of dandruff, and it can help treat acne and foot bacteria.

Oolong tea, like green tea, has incredible health benefits. It contains both caffeine and catechins, which kicks your metabolism up a notch and helps promote weight loss. Some studies have found that oolong increased calorie burning twice as much as green tea, making it a great alternative. This tea is drunk black, which is great because you dont need to worry about added sugar or milk. The flavor can also be deeper and toastier than green tea, but not as intense as black tea.

Invest in some good quality olive oil for its versatile use, incredible taste, and health benefits. Its one of the healthiest fats around. Not only does it raise your good cholesterol, but it also stimulates the production of GLP-1, the fullness hormone. Additionally, it can boost your metabolic rate, so even when youre not doing much, youre still burning more energy. The easiest way to add it to your diet is to use it for cooking or add it to salad dressings. Put some ACV and olive oil in a container with some salt and pepper and give it a vigorous shake for a simple, at-home vinaigrette. Add extra herbs, garlic, or spice for an even better flavor.

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Lemon juice and sodium bicarbonate is a super simple remedy that provides great benefits to the body, such as vitamins and minerals that help prevent or alleviate different diseases. Today you will be surprised to know what happens to your body if you take bicarbonate with lemon on an empty stomach.

Improve your health with baking soda and lemon

However, for this home remedy to obtain the desired effect it has to be accompanied by a healthy lifestyle and of course a balanced diet.

Here are some benefits that can be received by ingesting a glass of this mixture in the morning and on an empty stomach:

If you take lemon with bicarbonate you will help fight acidosis that appears when the kidneys do not expel acid from the body or when high amounts of acid are produced. Another health benefit of this mixture is that it helps detoxify and quickly lose weight.

Another benefit of this mixture is that it allows the stomach and digestive system to work better. They also fight flatulence, combat acidity caused by the gastroesophageal.

To do this, take a tablespoon of bicarbonate with a glass of water and lemon and thus you will digest food better. It is recommended that you pay attention to your digestion, if your belly swells and you cannot go to the bathroom, this will be your best remedy.

Improve your health with baking soda and lemon

For people with kidney disease, with urinary problems, or that some of these organs are losing their functionality, it is recommended that they drink a glass of water with a tablespoon of bicarbonate along with a few drops of lemon, preferably after each meal.

In this way, it will help to alkalize the body, making the kidneys suffer less, the blood is better filtered, and impurities are removed.

Both lemon juice and bicarbonate act as a catalyst, allowing the cleansing functions to be carried out more efficiently. That is why taking a daily glass of water with lemon and bicarbonate will provide the body with vitamin C and antioxidants, facilitating the functions of the liver.

Consume in a glass with lemon and bicarbonate on an empty stomach, it will purify the body progressively. With this drink you will help expel toxins and those substances that cause inflammation or impair intestinal function.

Note: The suggestions posted on our page are in no way substituted for the opinion of a medical professional. Before putting any of our advice into practice, it is advisable to ask the opinion of a specialist

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Weight loss is often perceived as a difficult task, but it is not that complicated. All you need to do is just eat clean, avoid processed and junk foods and do some light to moderate exercise regularly. Apart from this, there are a few smoothies, juices and other beverages which you can include in your daily diet to expedite the weight loss process. Amla Juice is one such drink which can help in quick weight loss or fat loss.Weight Loss Tip of the Week: How to Use Wheatgrass to Lose Weight (Watch Video)

Amla, which is also known as Indian gooseberry, is loaded with vitamin C that helps boost immunity by fighting against free radicals in the body that cause oxidative stress. This fruit also enhances skin health by increasing the production of collagen. Amla can be eaten raw, in powdered form or in the form of juice. Usually, people prefer to have amla juice as the raw fruit tastes a bit bitter.Weight Loss Tip of the Week: How to Use Matcha Tea to Lose Weight.

Apart from being rich in vitamin C, amla also contains a good amount of fibres which ensure smooth functioning of the digestive tract and thereby boost metabolism. Higher the metabolic rate, the more it will help in weight loss, as high metabolism converts the calories from the food you eat into energy quickly. For effective result, you should have amla juice first thing in the morning on an empty stomach. The fibres in Indian gooseberry also create the feeling of fullness by reducing the level of ghrelin which is a hunger hormone.

Healthy Amla Juice Recipe

Amla also consists of some chromium element which helps keep the blood sugar level in control. Hence, amla juice is also ideal for diabetes patients. This healthy drink can help in weight loss. However, be sure to also include green veggies, fruits and protein-rich foods in your daily diet for a healthy body.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

(The above story first appeared on LatestLY on Aug 08, 2020 11:01 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).

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13 Tips for Manufacturing Employees Restarting Work

As standard operations and the pace of production starts to revert to normal, both employers and employees must consider the possibility of physical deconditioning.

Manufacturing jobs are often physically demanding. When the COVID-19 pandemic hit, many employees with non-essential jobs spent months either not working or working reduced hours. As standard operations and the pace of production starts to revert to normal, both employers and employees must consider the possibility of physical deconditioningnegative changes to the body that develop over time due to reduced physical activity. Restarting work after physical deconditioning occurs places employees at higher risk of developing musculoskeletal disorders (MSDs). It can also affect production standards by reducing employee productivity and product quality.

As you restart work, you may notice some of the following:

Reduced muscle strength

The average adult can lose up to three percent of muscle strength per day. Over the course of multiple weeks, it is easy to see how a noticeable reduction in strength might occur if an individual is maintaining sedentary behavior.

Reduced cardiovascular fitness and physical endurance

Much like your muscles, over time your heart can lose strength with a lack of physical activity. A weaker heart makes it more challenging to quickly pump blood to working muscles during physical activity. This will cause the body to fatigue more quickly due to less oxygen and energy molecules getting to the working muscles. Less oxygen getting to your muscles and tissue means lactic acid build-up; this will contribute to earlier muscle fatigue and delayed-onset muscle soreness following the activity.

Reduced range of motion

Extended periods of time with reduced activity will likely limit ones ability to extend or bend certain body segments. Your bodys joints will have less elasticity and youll experience increased muscle stiffness. This may require you to change the way you complete certain tasks when returning to work in order to reduce the risk of muscle strain.

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South Jersey Planet Fitness Opens Outdoor Fitness CenterA South Jersey health club is opening an outdoor fitness center and it's free for frontline workers.

Woman Sought As Person Of Interest In Murder Outside Chester HotelChester police say the woman was seen in footage of the lobby of the Candlewood Suites around the time of the July 27 shooting death of 36-year-old Charles Bryant.

Delaware State Police Investigating Multi-Vehicle Crash On I-495 In WilmingtonNo word on any injuries.

Philadelphia Weather: Spotty Showers Around FridayMeteorologist Llarisa Abreu has your forecast.

The Fresh Grocer In Upper Darby Reopens After Being Damaged By Flood WatersThe Fresh Grocer on South 69th Street reopened its doors early Friday morning.

Four-Week-Drive-In Concert Series Coming To Citizens Bank ParkOrganizers made the announcement Friday.

Worker Rescued After Becoming Trapped In Debris At Construction Site In North PhiladelphiaHe was conscious and alert when they freed him from the debris.

Gov. Phil Murphy Says New Jersey's Election Will Be Done Mostly By MailMurphy is expected to address the change during a news conference later Friday.

Digital Brief: Aug. 14, 2020 (AM)Janelle Burrell has your morning headlines.

Eastern State Penitentiary Reopens Friday With New Safety Guidelines In PlaceThe site was forced to close months ago because of COVID-19.

Amtrak Completes Installation Of Positive Train Control System Designed To Prevent AccidentsExperts say Positive Train Control could prevent crashes like the May 2015 derailment in Port Richmond.

Philadelphia Weather: Nice Start to WeekendMeteorologist Llarisa Abreu has your forecast.

Atilis Gym Owners To Have Court Hearing Today After Losing LicenseThe owners of The Atilis Gym in Camden County have another court hearing on Friday.

Philadelphia Leaders Team Up To Get Unwanted Guns Off StreetsJan Carabeo reports.

Man Seriously Injured In Kensington ShootingNo word on a motive for the shooting.

Philadelphia Police: 17-Year-Old Boy Shot Multiple Times In Fern RockNo arrests have been made.

Philadelphia Weather: Shower Around FridayKate Bilo has the latest forecast.

USPS Warns Pennsylvania Mail-In Ballots May Not Be Delivered By Election Day DeadlineThis comes as President Donald Trump said he is withholding funding for the Postal Service to stop universal mail-in voting.

Police, Local Organizations Asking People To Turn In Unwanted Guns As Violence Surges Across PhiladelphiaGreg Argos reports.

Death Investigation Surrounding Bristol HomeOfficers were called to area along Trenton Avenue at 3 p.m. Thursday.

Former Military Shop Sunk Off Delaware CoastIt will be turned into an artificial reef.

The Fresh Grocer In Upper Darby Reopens Friday After FloodingThe store was flooded by Tropical Storm Isaias.

Philadelphia Weather: Rain Continues TonightKate Bilo has the lastest forecast.

Gloucester County Mother Gives Birth To Quadruplets In PhoenixThe family of six is adjusting to their new reality.

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If any industry has caught the attention of many in the last decade, then that is hands down the fitness industry with more and more people getting attracted to it. This, in a way, is a good sign that people are now growing conscious about fitness. On the other hand, what they fail to understand is the importance of both physical and mental well-being. The onset of so-called fitness diets which people consider a trend has resulted in changing the mindsets of many negatively. It was imperative to change their mindsets again positively through experts who can explain the significance of meeting the psychological needs and not just putting the focus only on physical appearance. Health as a subject is about mental and psychological aspects as much as it is about the physical aspects, explains one of the leading wellness enthusiasts and personal trainer named Giedre Vikniute A.K.A. Trainella.

Trainella has always lived a life of purpose where she wants to train people above the conventional aspects of fitness. She aspires to become the kind of personal trainer who inspires and supports her clients on a much higher level. As she realized that psychological needs are also very essential, she decided to dedicate her life to helping and inspiring many others towards nurturing both physical and mental well-being.

Trainella has been in the fitness industry for the last 3 years and has shown her prowess not just as a personal trainer, but also as a Pilates and Aerial Yoga teacher. Through the process of teaching and guiding people in fitness, she has realized that changing the way people look is not enough. Most of them are generally unhappy with their current bodies and keep following diets which do not give them any desired results. Negative thoughts about themselves and their bodies constantly surround them, and Trainella helps them to understand the benefits of both the worlds of physical and mental well-being so that they create a balanced lifestyle.

Through her online and live fitness sessions, Trainella has managed to make a difference in peoples lives, impacting them positively. With her training sessions, Trainella wants to create an environment where people feel happy, fulfilled, loved, and understood. She takes them towards an inward journey, where people get inspired to change from the inside, which helps them to change their bodies as well for the better.

Trainella has invested a lot in travelling to various places in the world, living in 8 countries over the past 3 years. She feels that travelling and gaining different experiences has changed the way that she sees the world today as she has also connected with a lot of people along the way.

Inspiring people to live better, seek better, and be better is what Trainella stands for. She is determined to transform peoples physical and mental well-being at the same time for a more holistic approach to living.Opinions expressed here are the opinions of the author. Influencive does not endorse or review brands mentioned; does not and can not investigate relationships with brands, products, and people mentioned and is up to the author to disclose. VIP Contributors and Contributors, amongst other accounts and articles, are professional fee-based.

Umesh Agarwal, a founding member of Credit 101 LLC (https://www.thecredit101.com/), an established entrepreneur, credit guru, and mentor, is no exception to the young thinkers who wandered through the idea of being your own boss and escaping the shackles of micromanagement. What separated him from the rest of the aspiring millionaires is how his ideas fueled his life to action. Umesh studied Engineering in India; eventually moved to Texas and completed his Masters of Science in Engineering.

Published August 14, 2020

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Gym owners and elected officials spoke on the need to reopen gyms while at the Saw Mill Club in Mt. Kisco Aug. 13, 2020. Rockland/Westchester Journal News

MOUNT KISCO Local fitness clubownersoutlined Thursdaythe social distancing, sanitizingand othersafety measures they will useas they pushedfor the state to starta discussionabout reopening gyms, following theirstatewide shutdown since March due to theCOVID-19 pandemic.

"We're ready to be open today," Rick Beusman, owner of Saw Mill Club East, saidin response to a reporter's question during a news conferenceat the club on North Bedford Road. But hesaid he and others understandand wantto have adiscussionwith the state.

A plan has been submittedfor how fitness centers couldreopen, but "we haven't gotten any specific responses, besides some generalities" from the state, said Beusman,who sits on the board of the New York State Fitness Alliance, whichsubmittedtheplan in Albany.

"A big message today is that we consider ourselves to be an essential business in our local communities," he said.

Rick Beusman, owner of the Saw Mill Club in Mt. Kisco, speaks at a press conference to demonstrate safety measures put into place to reopen indoor activities Aug. 13, 2020. Local fitness center owners and elected officials took part in the news conference at the Saw Mill Club in Mt. Kisco.(Photo: Frank Becerra Jr./Poughkeepsie Journal)

At Saw Mill Club East, for instance, 50 percent of the cardio equipment has been removed to allow for better social distancing, Beusman said. Classeshave been reduced to less than half their previous sizes. Masks are required. Temperatures would betaken of people who arrive.There will be reservation and check-in usingphone apps to reserve training time slots and to restrictclass sizes.

Gyms had been slated to reopen under the state's Phase 4 reopening plan. ButGov. Andrew Cuomosaid earlier this year that they are to remainclosed until the state better understandshow the virus mightspread bywater droplets and air conditioning within indoor spaces.

Beusman said Saw Mill Club East is among fitness centers that want to work with the governor and officials in Albany. "We understand the reticence and concern the governor has. We think it's unfounded," he said, "but we simply want to be able to work this out."

Saw Mill Club East and some other fitness centers are not pursuing the matter through the courts.

LAWSUITS:Local gyms, yoga studios try to stay afloat as they sue NY, challenging indoor use ban

GYMS:No locker rooms or towels and mandatory temperature checks: Welcome back to the gym

But morethan 2,000 fitness-related businesses in New York havejoined a class actionthat seeks both an injunction preventing the state from continuing to ban general fitness gyms, CrossFit gyms and yoga and pilates studios from indoor operation. The suit also seeks financial compensation for the time they've been closed. The lawyerwhofiled the suit has said there'spotential loss of 60,000 to 90,000 jobs ifgyms and exercise studios permanently shut down and thatthe gyms can be operatedsafely.

On Thursday in Mount Kisco, areafitnessclubowners highlighted physical and mental health as reasonsto reopen and showed a video oftestimonials by people who in support. People who'vespent months at home during the effort to curb COVID-19's spread may have also experienced health issues including weight gain, which isassociated with diabetes and heart disease and which can befactors tied toserious COVID-19 cases.

"I applaud the quick action by the governor ... we should be thankful that we live in a state that's taking the issue seriously," said Bill Beck, president of Club Fitin Briarcliff Manor and Jefferson Valley. But hesaid exercise is a foundation for good health and people who do sohave improvedresistance to disease and better outcomes in fighting illness.

"Governor Cuomo talked about a program in New York to offer mental health resources to any New Yorker who needs it," Beck said."Well, if we could get back to health clubs we might need less of that. Let's do all that we can to help our community get in better shape through movement."

Beck said last month that Club Fit has been readyingfor months for reopening,including removingequipmentto create more distancing in itsfitness center and movingequipment to other areasthat had had different uses so that people have more workout space.

Several elected officialsexpressedsupport at the news conference for moving the discussions alongabout reopening, but did not expresslycall forimmediate reopening.

Mount Kisco Mayor Gina Picinich said the Beusman family openedSaw Mill Club Eastin thevillage in the 1970s and have been atthe forefront of promoting health and fitness. Over the years, more health clubs and gymsopened, she said,contributing to area villages and towns in other ways too.

"It's about being generous;it's about being philanthropic; they were good corporate citizens" forthe health of the local economy," Picinich said. "So it's really importantthat these employees are able to bring back their employees to help drive the health of our local economy as well."

State Sen. Peter Harckham said thecoalition of fitness clubs seeking a responsefromthe state is"here in the spirit of collaboration and cooperation" and this is"about a constructive partnershipas to howthis industry can safely open up."

State Senator Peter Harckham speaks at a press conference to talk about reopening indoor activities while at the Saw Mill Club in Mt. Kisco Aug. 13, 2020. Local fitness center owners and elected officials took part in the news conference at the Saw Mill Club.(Photo: Frank Becerra Jr./Poughkeepsie Journal)

The sentiment of Thursday's news conference was echoed in astatement posted on the website of The Arena, a fitness center located in a Westchester Avenue office complexin White Plains.

"Extended periods of isolation is not only bad for the mind, but impacts the immune system and overall health," wrote owner Charles DeFrancesco. "While initially locking down was the correct course of action, many experts believe we need to pay more attention to the consequences at this point.

Michael McKinney covers northern Westchester.Follow him on Twitter@mikemckwrite.Visitoffers.lohud.comto sign up for a subscription.

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