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Sharpen your cooking skills and improve your diet (and even your social life) – Harvard Health (blog)

Posted: March 3, 2017 at 11:44 am

Home Harvard Health Blog Sharpen your cooking skills and improve your diet (and even your social life) - Harvard Health Blog Posted March 03, 2017, 8:15 am

When I was in college, my cooking skills were limited to a giant skillet of Tuna Helper. Meals were chosen by how quick and how cheap. Nutrition? Never heard of it.

My outlook on cooking has changed since those days, and I now realize that despite my still limited culinary know-how, in the kitchen I have all the tools to transform my health.

Cooking is easier than people think, says Dr. David Eisenberg of the Department of Nutrition at the Harvard T.H. Chan School of Public Health. It is more fun and cheaper than eating out. And no matter your ability, anyone can learn to do it.

The more you cook for yourself, the healthier you live. It is that simple. People who frequently cook dinner at home eat healthier and consume fewer calories than those who cook less, according to a study published in the journal Public Health Nutrition. The findings also suggest those who frequently cook at home (six to seven nights a week) also consume fewer calories on the occasions when they do eat out.

Cooking also expands your intake of healthy foods. For instance, people who live alone who are less likely to cook on a regular basis often have diets that lack core food groups, such as fruits, vegetables, and fish, according to a review of 41 studies published in Nutrition Reviews.

You dont need to be a contestant on Top Chef to improve your cooking. Instead of learning individual recipes, you need to learn techniques, says Dr. Eisenberg. This way, you can master a few basic staples and have the recipe for making all kinds of meals. Here are some basic skills he says people should learn:

In-person guidance is always better than learning from videos, says Dr. Eisenberg: You need someone in the kitchen to hold your hand, give you direction, and walk you through the process. Here is where you can find that kind of guidance:

Your new and improved cooking skills can heat up your social life. You may form a closer bond with your partner as you both become more involved with meal preparation, and you may be motivated to invite others to share a meal you cooked yourself.

You also might discover cooking can be a relaxing and liberating activity. People find personal satisfaction in cooking, or come to view the experience as a way to tap into their creativity, says Dr. Eisenberg. Cooking no longer becomes a chore, but something that gives them great pleasure. And you dont even need Tuna Helper.

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Sharpen your cooking skills and improve your diet (and even your social life) - Harvard Health (blog)

Wrestling Legend Goldberg’s Insane Daily Diet Might Make You Hurl – Maxim

Posted: March 3, 2017 at 11:44 am

He's beefing up big time for his upcoming match against Kevin Owens.

Photo: Getty Images

In an interview with GQ, professional wrestlinglegend Bill Goldberg revealed just how much food he's been packing down to prepare for his WWE Fastlane match against Kevin Owens this Sunday, andho-ly shit.

The 50-year-old fitness freak told the mag that he's always had a fast metabolism, and because he hasn't stepped into the WWE's ring since Armageddon 2003, he had just six weeks after signing his contract to make up for 12 years of losing weight.

Fox Sports pulled all of the mentions of food to show his daily meal regimen. Check it out below:

The first breakfast I had today, I had six servings of oatmeal, 20 blueberries, and a couple tablespoons of honey on it. Then I trained.

Afterwards, I had twelve eggs with two yolks, six pieces of bacon, four pieces of gluten-free toast with avocado. Then a shake.

After that I had two gluten-free pizzas with loads and loads of hamburger meat for protein on top of it. Then another shake.

My son and I are about to go to Muay Thai, but on the way were going to have some pho. Some soup and noodles, some shrimp.

Then Ill do some training at Muay Thai and on the way home well get some pho again for dinner, because the wife hasnt eaten it yet today.

Then Ill do the family thing, and then Ill eat again. I dont know what Ill have this evening. Probably I dont know. I do this meal service called Regiment Meals, and theyve helped me out tremendously because one of the biggest issues is food preparation.

Tonight, Ill probably do some beef tips and sweet potato fries and an avocado and probably another shake. Then Ill go workout again, and Ill have another shake after that, and Ill do my cheat, which is popcorn.

He claims his food intake at least doubled following the deal, and for his sake we hope that's true, becauseeating just half this amount of food would be a ridiculous feat.

While it's not quite as crazy as the literal ten pounds of food GOT's "The Mountain" shovels into his mouth, we still don't recommend trying to take on this Herculean amount of sustenance at home.

h/t: New York Post

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Wrestling Legend Goldberg's Insane Daily Diet Might Make You Hurl - Maxim

Mediterranean Diet, The Diet Of The 21st Century? – Huffington Post

Posted: March 3, 2017 at 11:44 am

How can an eating pattern that came about decades ago in the rural areas of the Mediterranean possibly be the diet of the future? Well, today it is no secret that the Mediterranean diet is the gold standard of diets. Not only because it has years of research supporting it, but also because it is an eating pattern that tastes really good. The new, updated U.S. Nutrition Guidelines recommended it as a healthy eating pattern, a few days ago a report by prominent physicians and researchers also recommended the Mediterranean diet as the ideal diet for prevention of cardiovascular disease. The diet is the most researched diet that exists and is also considered a sustainable diet. The Mediterranean diet has been presented as a model and example for a sustainable diet by the Food and Agriculture Organization of the United Nations (FAO).

But somehow, even though we know this diet is good for our health, taste buds and the environment, people are not following it as would be expected. And even more so in Mediterranean countries such Italy, Spain and Greece where the diet originated. Why and what can be done about this? This is the question that a group of highly esteemed experts from around the globe gathered to answer. And what better place to discuss the renaissance of the Mediterranean diet than the Vatican?

The Food Values Conference "The Renaissance of the Mediterranean diet and significance for a 21st century world" took place in the Casina Pio IV inside the Vatican City, presented with the gracious hospitality of the Pontifical Academy of Sciences. Conference speakers and guests included individuals from different backgrounds including researchers, media, health professionals and culinary professionals to look at the importance of the Mediterranean diet in the 21st century and the value we place on food.

The stage was set by Dr. David L. Katz director of the Prevention Center at Yale University and president of The True Health Initiative, who stressed the importance of prevention indicating that surveys have shown that 80% of premature deaths are due to diet, smoking and lack of physical activity. But he also discussed the problems with adherence to a healthy diet, adding that knowledge is not power when it comes to diet. Dr. Francesco So from the University of Florence and co-organizer of the conference discussed the importance of adherence, providing information to the public in the right way that resonates, but also learning from the past and identifying what is Mediterranean and what is not. Dr. Antonia Trichopoulou, professor and chairman of the Hellenic Health Foundation described what the traditional Mediterranean diet was, a diet that manifested through festivals and celebrations and the fact that it is not just a diet but a lifestyle. She stressed the need for greater exposure of the Mediterranean diet at a younger age, as today more and more young people particularly from the Mediterranean region are not following the diet of their forefathers.

Greg Drescher, vice president of strategic initiatives and industry leadership at The Culinary Institute of America stressed that in order to achieve a renaissance of the Mediterranean diet there needs to be more excellence in the growing, processing and preparation of the plant based core. Sara Baer-Sinnott, director of the non-profit organization Oldways, which created the first Mediterranean diet pyramid, pointed out that top consumer trends for 2017 include authenticity and healthy living, making this conference and the Mediterranean diet a timely discussion. She talked about common misconceptions of the diet providing evidence that it is affordable, but also easy to follow. The final presenter Simon Poole, physician, author and co-organizer of the conference said that it is necessary to look back to the value we place in our diet, redefining our relationship with the food which in turn will result in a reduction of chronic disease in the population. In closing, he presented three urgent issues that need to be addressed:

1. Government. Policy Makers must consider the nutritional, cultural, social and contextual value of food in respect to all policies, legislating to actively promote a more sustainable and healthy environment.

2. Education. Food Illiteracy is endemic in many parts of the world and education is key to improving skills in preparing food and ensuring a better understanding of its value and its role in health and well-being.

3. Industry. Those making a profit from producing food must have a greater regard to their responsibility of the impact of their products and marketing on the health of consumers.

Elena Paravantes is a Registered Dietitian Nutritionist, Food Writer and a Mediterranean Diet Expert.

For more information, inspiration, tips and recipes on the Mediterranean Diet and Greek Food visit: OliveTomato.com

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Mediterranean Diet, The Diet Of The 21st Century? - Huffington Post

Bad Diet in Youth Might Raise Risk of Early Breast Cancer – Everyday Health (blog)

Posted: March 3, 2017 at 11:44 am

A poor diet while young may do more than just make it tough to fit into a pair of jeans: New research suggests it might also raise a younger woman's risk for breast cancer.

"A diet high in sugar, refined carbohydrates, and red and processed meat makes it more likely that you may experience early onset breast cancer," said study senior author Karin Michels. She is chair of epidemiology at the UCLA Fielding School of Public Health, in Los Angeles.

An unhealthy diet appeared to increase that risk by more than one-third, but the findings can't prove cause-and-effect, Michels said. "We are talking about a link or association," she noted.

The study tracked data from more than 45,000 women enrolled in the Nurses' Health Study II. All of the women completed food frequency questionnaires about their teen and early adult diets, and were followed up for 22 years.

The researchers assigned the diets an inflammatory score, based on a method that links diet with established inflammatory markers in the blood. Eating a high-sugar, refined carbohydrate diet has been linked to higher levels of inflammatory markers in the blood, Michels explained.

RELATED: Many Breast Cancer Survivors Don't Get Life-Extending Therapy

Compared to the women with diets with a low inflammatory score, those in the highest of five groups during their teen years had a 35 percent higher risk of breast cancer before menopause, Michels and colleagues found.

And those in the highest inflammatory group during their early adult years had a 41 percent higher risk.

However, the inflammatory score was not linked with overall breast cancer incidence or with breast cancer occurring after menopause, the researchers found.

During the follow-up period, 870 of the women who finished the high school diet questionnaire were diagnosed with premenopausal breast cancer, and 490 were diagnosed with postmenopausal breast cancer.

The researchers can't explain why inflammation may drive up the risk. And while the main components of the inflammatory diet were foods that aren't surprising (such as white bread, hamburgers and pasta), the list also included lesser amounts of certain vegetables, such as celery, green pepper, mushrooms, eggplant and fish.

That finding deserves future study, Michels said.

The study also has limitations, the authors said, including the possibility of error in remembering a high school diet when the women were in their 30s and older.

Leslie Bernstein is a professor in the division of biomarkers for early detection and prevention at the Beckman Research Institute at the City of Hope Comprehensive Cancer Center in Duarte, Calif. She was not involved in the study but reviewed the new findings and said, "It's a modest increase in risk."

Bernstein agreed that the mechanism for why inflammation may drive up risk is not fully understood by experts.

What advice would she offer women?

"Same thing I would tell them before this was written," Bernstein said. "Eat a diet that is healthy -- more chicken and fish than red meat, complex carbohydrates, eat a lot of vegetables, eat fruit and don't drink sugary drinks.''

The study was published March 1 in the journalCancer Epidemiology, Biomarkers & Prevention.

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Bad Diet in Youth Might Raise Risk of Early Breast Cancer - Everyday Health (blog)

Like a high-fiber diet, good governance keeps Maine’s finances regular – Bangor Daily News

Posted: March 3, 2017 at 11:44 am

Good governance is about as sexy a topic as a high-fiber diet, eight daily glasses of water, and regular exercise.

But, just as those three things are important to your physical well-being, responsible administration is crucial to the health of the body politic. It help keeps state finances regular.

Evan-Amos | Vanamo Media

Last week saw an excellent in-depth article in the pages of this paper exploring Maines cash pool. While the intricacies of state finance arent the most titillating subject, having the Maine bank account in the black saves all of us money. If it goes red, the state treasurer has to borrow funds with interest to make sure the checks dont bounce.

From 2008 through 2015, Maine taxpayers werent so lucky. The General Fund kept spending dollars that hadnt yet been collected. So we kept borrowing for short periods of time, paying interest. Of course, we also found interest-free financing not paying Maine hospitals the bill run up by government programs, for instance. Not particularly responsible.

Yet, like an aircraft carrier, Maines finances have finally turned around; it just took time. We arent reading headlines about the need for tens of millions in emergency funding to carry our safety-net programs to June 30, the end of the fiscal year. Instead, we can make policy free from crisis.

Thats important. Every two years in Augusta, the largest policy document enacted by the Legislature is the states biennial budget. For over a decade, it jumped from shortfall to shortfall, with the structural gap the amount required to be spent under existing law versus the amount forecast to be collected from taxpayers in the hundreds of millions of dollars. Gov. John Baldaccis tenure was in near-perpetual budgetary crisis, in large part due to the $1 billion structural gap he inherited from his predecessor, Angus King.

Damir Sagolj | Reuters

As we continue through the final two years of the LePage administration, there is an opportunity to take a longer-term view with the budget. Thats good; there are many large questions facing our state, the answers to which will likely chart the course of Maines future.

There will be a significant debate about what our tax code should look like. Question 2 and its tax increase giving us the second highest marginal rate in the nation, behind only California is likely to come under question. It eked out passage in November by approximately 9,500 votes; it won in Portland by over 11,000. Not exactly a resounding statewide mandate.

The other half of Question 2 school funding is likely to be a subject of debate as well. LePage proposes spending all state funds directly in the classroom, giving municipalities responsibility for administration. The administration proposes innovation grants to encourage, rather than mandate, collaborative regional solutions. Without a pending crisis in benefit programs, we can explore these reforms and resource them.

Of course, there will also be debates around our safety-net programs. Charges are already being levied that the changes previously made to public benefits went too far. The Department of Health and Human Services proposes refocusing more dollars on elderly and disabled Mainers, further reducing eligibility for those able-bodied adults without children. Regardless of your position on those issues, we now have a chance to make clear-headed decisions; we arent looking for $70 million to bail out already-promised cost overruns.

And as we try to find the appropriate places to spend tax dollars, other programs can be looked at on their merits, rather than as a source of easy money to solve an immediate problem. With a new governor taking office in 2019, the rumors of potential candidates have begun to swirl and the potential field is large. If everyone rumored jumps into their respective primary battles, we could have 15 candidates on the ballot next June. Under the so-called Clean Election Act, they would each be eligible for up to $1 million in their primary race. Are political campaigns the best use for $15 million from the public treasury? We dont have a massive hole to fill, so we can decide that on its own merits.

State finances are boring, but they impact policy every step of the way. And regardless of what you might think about the governor or his policies, he has led Maine to a position where we can have those debates free from a budgetary Sword of Damocles.

So the reward for good governance? Knock-down, drag-out fights over ideas instead of dollars. In politics today, well call that progress.

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Like a high-fiber diet, good governance keeps Maine's finances regular - Bangor Daily News

Woman’s rare genetic disorder could hold the key to weight loss – CBS News

Posted: March 3, 2017 at 11:42 am

AUSTIN, Texas -- Abby Solomons purse looks like a traveling pantry, full of sugary snacks.

My life basically revolves around food, she said.

And yet for all she eats, shes in a constant battle with starvation.

CBS News

Abby was born with a rare genetic disorder called neonatal progeroid syndrome. The mutation mangles noses and makes Abby look prematurely old.

It also prevents her body from making enough asprosin, a hormone that stimulates appetite.

Shes not hungry but still needs to eat all the time. The food feeds her brain just enough glucose to keep her from passing out.

But after a few bites, she feels full. Abby consumes half the amount of normal calories for a woman her age; and at 5 feet 10 inches, weighs just 99 pounds.

Shes eating, but not gaining weight.

I mean, its weird. I agree, Abby said.

Dr. Atul Chopra doesnt think its weird.

I think we are very fortunate that our paths crossed, mine and Abbys, Chopra said.

He thinks it could be an exciting breakthrough in the fight against obesity and diabetes.

CBS News

A geneticist at Baylor College of Medicine in Houston, Chopra analyzed Abbys DNA and replicated her condition in lab mice.

Hes now developing an antibody designed to shut down aprosins effect on the body.

That would be the hope here, that we can inject diabetic obese humans with an antibody against asprosin. And if it works anything like how it works in mice, then I think we have a game changer, Chopra said.

It certainly would be for Thomeshia Jones.

I dont like looking at myself in the mirror, she said.

At 17 years old, she weighs 380 pounds.

I was getting picked on every day. Like, non-stop, every day, she said.

CBS News

While Thomeshia is learning better eating habits at Texas Childrens Hospital teenage obesity program, she is desperate.

Next month, she will have bariatric surgery, which is something she would definitely avoid if she could.

Just the thought of surgery is scary. So if theres a way I can go about it without surgery, Im willing to do that, she said.

Which is just what Abby Solomons DNA may soon offer in the battle against obesity and diabetes.

Thats so cool, Abby said. I guess thats what I was put here to do. And thats why I was born this way.

Finally, Abbys appetite is voracious; Hungry to help.

2017 CBS Interactive Inc. All Rights Reserved.

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Woman's rare genetic disorder could hold the key to weight loss - CBS News

Big Show Talks Shaquille O’Neal, Weight Loss, Braun Strowman and More – Bleacher Report

Posted: March 3, 2017 at 11:42 am

The Big Show Credit: WWE.com Tom ClarkFeatured ColumnistMarch 2, 2017

The Big Show is one of the best big men who's ever worked in the WWE. He's also one of the most respected veterans in the industry, as he's always carried himself in a professional manner and worked some of the top names in the business.

He's a seven-time world champion, he's an 18-year WWE mainstay, and he's a future Hall of Famer. The Big Show has done it all. Now he's adding something new to his resume.

Big Show stars as himself in the DVD release The Jetsons & WWE: Robo-WrestleMania. In an interview with Bleacher Report, Big Show discussed the project and how much fun it was for him to not only be involved, but to be featured.

"This was incredible, man," he said. "I was a fan of The Jetsons growing up. I'm a kid from the '80s, so to be in this iconic cartoon, and to be a part of this project, cuz I had pestered Mike Luisi, who's the head of WWE Studios, cuz I wanted to do animation.

"I meant, get a small part in a cartoon, I didn't mean to get the whole lead in a cartoon. My first shot right off the bat, 'yeah, by the way, you want to be in animation? Your first job is, you're the lead!' So the pressure on me was pretty heavy, but what an incredible, fun process."

The majority of WWE Superstars that venture out into the world of mainstream Hollywood typically go the route of action movies. The Rock and John Cena are two prime examples of this, so had Big Show done the same, it would not have been surprising.

When asked about whether or not he wanted to pursue a similar direction, Big Show suggested he was also interested in doing more voice-over work.

"I definitely plan on doing a lot more animation," he said, "but I've definitely gone through the transformation of losing weight, because I definitely want to do more things in film.

"I mean I've had a blessed, blessed, fantastic career. I have no regrets whatsoever in my career. I've worked with some of the biggest stars that's ever been in this business. I've earned the respect of a lot of my peers, but I know that my time is coming to an end.

"So now I need to find something for me personally where I can still entertain and still be a part of something creative."

Big Show also went into detail about his weight loss, which has been a topic of conversation for the past several weeks. When Big Show posted pics of himself in the gym on Twitter, the wrestling world immediately took notice.

Considering Big Show had been 500 pounds for a good portion of his career, his new physique was indeed a shock to the system for many fans. It was almost as if the photos had been Photoshopped, and it was perhaps all leading to an angle on TV.

But that was not the case, as Big Show has likely never been in better shape than he is now.When asked why he chose now to work on his weight, Big Show gave a somewhat surprising answer.

"It started with a conversation with John Cena about a giant with abs. I laughed at it, and John got real serious. He said 'yeah, a giant with abs, who would want to see that?' He looked at me and walked off, and he kind of left it hanging in my face a little bit. And John and I are really good friends, and we've competed for years, but it was one of those subconscious verbal shots that stimulates you," he said.

"I found a great trainer in Miami with Dodd Romero, who's worked with a lot of celebrities and athletes. We built a good program for me for training and for me to work on my nutrition, and things like that. And I was able, it took me about six months to get ready to start making my lifestyle changes. I started at 463 and I weighed in this morning at 379."

Big Show talked about the people who kept him going, the ones that were inspired by his weight loss. Once he saw how it motivated them to work harder, he began to work harder himself. In the end, it paid off because he's not only unrecognizable; he's basically a new man.

Braun Strowman was also a topic of conversation. The former Wyatt Family strongman has come into his own on Monday Night Raw, and his February 21 match with Big Show is a great example of the progress he's made thus far.

Both men delivered a hard-hitting match, and fans were cheering them through it. Big Show spoke about how his weight loss impacted the match with Strowman, as well as the chemistry between them in the ring.

"With Braun, I was really happy that because of his size, and strength and athleticism, that I was able to complement him and he was able to complement me. So we actually got a little bit of wrestling in, we got to give a little taste and show that we are big guys, but we're also athletic.

"I got to show that I'm a wily old veteran, and he's a young guy that's full of intensity and determination, and trying to make a mark for himself. So it was a good story told.

"I hope that someday in the future before I retire I get to revisit a program with Braun. I'd like to have a good program with him, I think there's a chance for he and I to do a lot of really cool things and have a really good program."

Of course, for most fans, the most important question surrounds Big Show's possible WrestleMania 33 opponent: NBA legend Shaquille O'Neal.

Shaq vs. Big Show is one of those matches that could only happen at WrestleMania. Each man has such great name recognition, and each man knows how to sell himself on the big stage. A Mania showdown between them seems like a great idea on paper, but so far, O'Neal has not said too much about it.

"Right now on my end, I'm ready to go," Big Show said. "I'm ready for Shaq vs. Show at WrestleMania, and we'll take care of this and put on a good showcase of entertainment and attraction especially built for the fans.

"It's not going to be a technical extravaganza, but its part of the WrestleMania experience. There are matches that determine the next year for WWE and then there are matches that are attractions and spectacles.

"This is all on Shaq's camp, I don't know if he's got prior engagements, I don't know what is going in his camp, I'm not in it. I have all the confidence in the world that being the guy that Shaq is, being the fan that he is, he'll be able to work something out with WWE, and we'll be able to move forward with it.

"I would like to think it's not just because I've gotten shredded, and he's turned from Shaq to like, a barn. Cuz you can't really call him a Shaq anymore cuz he's gotten bigger, so he's like a barn. That's kind of a cheap shot, but 'fat Shaq' will work for me."

Big Show also delved into the New Era of theWWE, as well as the differences between the locker room today versus how it was when he first came in. Much has changed, of course, since The Attitude Era, and Big Show has been there to see it all.

However, he may not be there much longer.

Big Show's contract is up in February of 2018, and right now, it's unknown what the next move for him will be after he decides to walk away from the ring. Despite what he does from that point on, there's no denying the impact he's made on the business.

Big Show's career can never be matched, and he's earned the right to call his shots after his time in the ring is over. Not only has he built a future Hall of Fame resume, but he's also had more fun doing it than anyone in theWWE.

Big Show's interview can be heard in its entirety here. The Jetsons & WWE: Robo-WrestleMania is now available on Digital HD.

Tom Clark can regularly be seen on Bleacher Report. His podcast, Tom Clark's Main Event, is available on iTunes, Google Play, Amazon Android, Windows Phone and online here

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Big Show Talks Shaquille O'Neal, Weight Loss, Braun Strowman and More - Bleacher Report

Mama June’s Near-Death Surgery Crash CAUGHT On Camera! – Radar Online

Posted: March 3, 2017 at 11:42 am

**WARNING GRAPHIC VIDEO**

Honey Boo Boos mom Mama June is hot now, but her gastric bypass surgery almost left her dead! A new video shows how the operation went drastically wrong.

Mama June: From Not to Hot reveals the scary situation the doctors had on their hands as they stapled her stomach to help her lose weight.

This surgery is honestly probably the scariest thing Ive ever done in my life, the 37-year-old reality star admitted.

I mean, I could die from it. Im not one to let go of control easily and I have no control over this situation once they put me to sleep, she said.

Staring at 460 pounds, Mama June Shannon was under anesthesia when procedure took a bad turn.

PHOTOS: The Way They Were18 Photos Celebrating Mama June And Sugar Bear

The sizing tube is placed and we cut everything outside of the sizing tube, the doctor said about the producer.

Were going to take the stomach out now.

Then the doctors begin to panic.

Is she stable? one asks as another says, Shes going to bleed!

Watch the video for Mama Junes harrowing stomach stapling surgery nightmare.

Mama June: From Not to Hot airs Fridays at 10 p.m. ET/PT on WE tv.

We pay for juicy info! Do you have a story for RadarOnline.com? Email us at tips@radaronline.com, or call us at 800-344-9598 any time, day or night.

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Mama June's Near-Death Surgery Crash CAUGHT On Camera! - Radar Online

How to slash your body fat percentage without dieting or exercising – Daily Star

Posted: March 3, 2017 at 11:40 am

DOING this every morning could be making you fat, according to a new study.

GETTY

If you just cant seem to shed the pounds, you might want to take a closer look at your morning routine.

Next time youre running around getting ready for work, it might be worth throwing the curtains open. This is because letting some natural light in could actually lower your BMI, research reveals.

20 fat-burning foods that help you lose weight

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Avacodo - includes monosaturated fatty acids that are more likely to be used as slow burning energy than stored as body fat

According to a new study, published in PLOS One, getting ready in the dark could be the reason youre struggling to lose weight.

Researchers from Northwestern University got 54 adults in Chicago to wear wrist trackers to record their exposure to light and their sleep habits for a week.

Alongside this, they all kept a food diary so the researchers could count up their calorie intake.

GETTY

They also counted for activity level, age, caloric intake, season and sleep habits.

Results revealed that the earlier in the day the participants were exposed to light, the lower their body mass index (BMI) was.

In fact, BMI rose by a whopping 1.28 points for every hour light exposure was delayed.

GETTY

Put these weight loss tips into practice and achieve great results

Man celebrates his INCREDIBLE weight loss

Gemma Collins shows off her weight loss in black dress

So, if you want to lose weight and slash your body fat percentage its best to whip open your curtains as early as possible.

Also, if you work inside away from any natural light make sure you go out for a walk at lunchtime especially in the winter.

Previous studies have revealed that exposure to light can affect your circadian rhythms, which can affect tuner levels so maybe this is an explanation for the weight gain.

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How to slash your body fat percentage without dieting or exercising - Daily Star

How to lose belly fat – nutritionist reveals what YOU need to do for a flat stomach – Express.co.uk

Posted: March 3, 2017 at 11:40 am

Women tend to carry more fat around their stomach than men, and also find it harder to shift, particularly as they approach menopause. Steve Miller recently advised that one measure should be simply by looking down - and if your belly sticks out, he says, you are too fat.

Nutritionist Sarah Flower revealed how to lose belly fat - whatever your age.

Her top tip was eliminating sugars, and she said: Sugar is in almost all processed foods, so we should be particularly wary when consuming them in excess.

A diet high in sugar can have devastating consequences on our weight, as sugar is converted into glucose and pushed into our blood to be stored in our liver or muscle as glycogen. Any remaining stores are pushed into our fat cells, often straight to our muffin top.

Sugar consumption not only causes an insulin response, it also causes hormone imbalances, and can affect our ghrelin, leptin, and even cortisol production. Ghrelin is a hormone which sits in our stomach and when stimulated, makes us feel hungry and unsatisfied. On top of this, when consuming excess sugar our leptin response is shut off or slowed down, meaning we miss the signals of feeling full.

Recent research has also found that a consumption of pure fructose, such as in fruit juice, shuts off our leptin response. Although fruit is full of antioxidants and an essential element of a healthy diet, always consume your fruit in its whole form as the additional fibre slows down the digestion. Opt for the lowest fructose fruits such as berries, which are packed with phytonutrients. View fruit as natures candy and eat as a treat only.

One thing you should eat plenty of is fat. Sarah revealed: In the diet world, fat has long been demonised, however a diet rich in natural fats can actually aid weight loss whilst also having massive health benefits.

Carbohydrates have half the calories of fat, making us steer clear of fats, especially healthy fats, which fill us up, plump up our skin and have a major role to play in almost every part of our metabolism.

Getty Images

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Press up - The figure is exercising the chest muscles

Eating a diet rich in natural fats, free from sugars and refined carbohydrates, with moderate protein choices, can help you feel fuller for longer as well as regulate your blood sugar and therefore insulin response. Opt for good fats such as oily fish, grass-fed meats, avocados, nuts, seeds, butter, coconut oil, and olive oil.

Drinking plenty of water is advised as a cure for a myriad of health issues, and it is no different when thinking about belly fat.

Sarah said: We can often confuse being thirsty for hunger pangs. Drinking plenty of water will not only help combat dehydration, but also help detoxify your body, clearing any debris from our cells and flushing them out of the body. Drinking water can also be the key to weight loss as a hydrated body can burn fat and metabolise faster.

Hormones can be thrown into imbalance by stress too, so staying stress free is key.

Sarah said: When we are stressed our bodies produce more of the hormone cortisol. This in turn can make us more prone to weight gain, heart disease, and even diabetes.

It is vital to find at least 15 minutes a day to de-stress, whether it be going for a walk, or breathing in the fresh air and allowing your stress to evaporate. Whatever you opt for, ensure you are away from computer screens, mobile phones, and distractions, creating your own time out.

Sleep is also important for staying trim, as Sarah explained: Sleep deprivation can upset your natural hormone levels, including ghrelin; which stimulates appetite, particularly for carb-rich and sugary foods. At the same time, our leptin response falls, meaning our brain does not receive the message that we are full, and as a result, we are constantly hungry and will subsequently eat more.

Research has indicated this as a reason why shift workers find it so hard to maintain a healthy weight. If you have trouble sleeping, try to relax beforehand by reading a book or having a hot bath. Avoid caffeine and ensure your bedroom is a screen-free room.

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If you want to target the muffin top, focus on abdominal crunches, oblique twists, and leg raises

Sarah Flower

Lights, particularly those omitted by screens, can reduce your melatonin production, making it harder for you to fall asleep. Magnesium is also worth considering as it is a fantastic muscle relaxer. Opt for a magnesium citrate supplement or soak in an Epson salt bath. Alternatively, balance your hunger hormones with a supplement, such as Slim-Nite from Power Health which uses amino acids to regulate hormones affecting appetite and weight.

You will only get a truly toned body by exercising. Sarah advised the best moves to do for a flat stomach, and said: If you want to target the muffin top, focus on abdominal crunches, oblique twists, and leg raises. Strengthen legs and bum by incorporating squats into the workout, and dont forget to introduce some weights which will speed up the toning process.

A good posture can also make all the difference to how your stomach looks. Sarah said: Good posture relies on good core strength, and can help to make you look leaner and tone the core muscles.

If you are not sure how to maintain good posture, try a Pilates class, where the focus is on building core strength and improving posture, as well as toning muscle. Pilates is a low impact exercise making it suitable for all ages and abilities.

Read the rest here:
How to lose belly fat - nutritionist reveals what YOU need to do for a flat stomach - Express.co.uk


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