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A Year of Health: Eating out without pigging out – Greeley Tribune

Posted: May 10, 2021 at 1:53 am

Watching what you eat and making smart choices is a never-ending struggle for people looking to lose weight and adopt a healthy lifestyle. At least, for me it is.

While limiting my meals and snacks to only things that I make at home has worked wonders for getting me toward my weight loss goal and into the habit of healthier eating, once I am let loose on society its like the smart button in my brain turns off and Im shoving just about anything into my mouth with reckless abandon.

The desire not to stray from my eating plan is strong, but never eating out again just isnt realistic.

So what are some things people can do to prevent sabotaging the hard work theyve put in, but still enjoy outings with friends and family?

The key to smart eating, like so many things, begins with planning.

Whether you are going to a sit-down restaurant, meeting a friend for lunch at a diner or swinging through the drive-thru at a fast food chain, the following tips and tricks can help you make smart choices.

Many restaurants, fast food joints and cafes post their menus online, making it easier to choose a healthier option before you go. Look for items that are high in protein and fiber and on the low end when it comes to fat, sugar and sodium.

Once at the restaurant, dont be afraid to ask the server how certain items are cooked. Stick to meals that are steamed, baked, broiled, grilled or roasted. Fried or breaded food can rack up the calories quickly, so try to stay away from these options if possible.

UnlockFood.ca and Healthline.com, two websites dedicated to expert guidance on everyday eating, offer the following tips and tricks to help people be smart when eating out include:

With restaurant portions being twice, or sometimes three times, the size of what dietitians recommend, the one thing that I learned during my stints in Weight Watchers is to immediately ask for a to-go box or bag prior to my meal coming out.

This way I can immediately pack up half of my plate, enjoy the other half on site and the leftovers at home. If the entire serving isnt on my plate, I am much less likely to eat it all in one shot, blow my goal of smart eating and have to do the waddle of shame leaving the restaurant.

Ordering two appetizers instead of a regular-sized meal can help you keep calories in check, according to Healthline.com.

Avoid supersizing meals. While ordering the larger-sized options may seem like a good deal financially, they also come with supersized calories. Healthline.com also suggests avoiding all-you-can-eat buffets.

People are notoriously bad at estimating portions sizes, the website reports. So when you are faced with an unlimited supply of food at a buffet, eating the right amount can be challenging.

Say yes to dessert and extra spoons. Dont be afraid to enjoy some cake, pie or ice cream, but instead of eating it all yourself, split it with your party and enjoy a bite or two.

And if you do stray from your healthy eating plan, dont beat yourself up or feel guilty. Things happen, and sometimes you just need to enjoy some saucy wings and a beer while visiting and laughing with friends.

Being flexible about your diet and food choices is linked with better overall health and weight management, Healthline.com writes. If you are following healthy meal patterns most of the time, go ahead and treat yourself. An occasional indulgence can be good for the soul.

One thing I have done to change my mindset is to focus more on the action of going out as a way to visit with friends and family, taking the anticipation and focus off of the food.

Sure, I might have a really great meal, but what is really special and the thing that I am most likely to remember are the laughs and great conversation we all had.

As the queen of bad dates, not once have I remembered the food I ate compared to the shenanigans that took place. The same is true for the fun gatherings Ive had with family and friends. Its always been about the interactions, not the food.

So dont pass on those outings and summer barbecues. Enjoy being alive and the amazing work youve put in. And dont forget to celebrate the changes you see in your body both big and small ones.

April was a pretty good month in my weight loss and exercise journey. Not only have I found that my stamina has improved, I am getting stronger.

I am excited to announce that I am down 21 pounds and a total of 17.5 inches.

While the weight is still coming off, it has slowed down, and I havent had a really big loss in a few weeks.

The body is a fickle beast so changing up your exercise routine is key, Trainer DAnn advised. That could mean upping the number of weight-focused exercises, adding in different activities such as swimming or biking, and increasing the amount of weight for each exercise.

One thing Trainer DAnn will be implementing over the summer is a high-intensity interval training, or HIIT. HIIT training sessions consist of a warm-up period followed by repetitions of high-intensity exercises like running in place, jumping jacks, squats and burpees followed by short periods of recovery.

HIIT sessions spike your heart rate, burning calories per minute, contributing to weight loss.

Check out this HIIT workout on YouTube that you can do at home: http://www.youtube.com/watch?v=Mvo2snJGhtM.

Another thing Trainer DAnn wants to do to keep me on the path to my 60-pound weight loss goal is to increase my training days from twice a week to four times a week.

As we swing into summer and the weather gets warm, I am aiming to do more outdoor activities such as hiking and biking.

Adding those activities combined with the additional two days of training should (hopefully) help me avoid plateauing. Plus, I really want to focus on getting as much weight off as possible before the cold weather returns.

Check in with you next month. Until then, wishing you all the best on your own weight loss journey.

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A Year of Health: Eating out without pigging out - Greeley Tribune

6 Impressive Benefits of Makhana (Lotus Seeds) – Healthline

Posted: May 10, 2021 at 1:53 am

Makhana is a type of seed derived from the Euryale ferox plant. Theyre also sometimes referred to as fox nuts or lotus seeds.

Makhanas are widely cultivated throughout Asia and often used in traditional forms of medicine to treat various conditions (1).

Theyre also sometimes roasted and enjoyed as a savory snack or added to curries, side dishes, or desserts.

Here are 6 of the top benefits of makhana.

Makhana is an excellent source of several important nutrients and makes a great addition to a healthy, well-rounded diet.

It contains a good amount of carbs in each serving and is also rich in several micronutrients, including calcium, magnesium, iron, and phosphorus (2).

Calcium, in particular, has been shown to support bone health, help reduce blood pressure, and decrease cholesterol levels (3).

Meanwhile, magnesium is necessary for a wide range of metabolic reactions in the body and involved in protein synthesis, muscle contractions, nerve function, and more (4).

Makhana is a good source of protein and fiber, along with micronutrients like calcium, magnesium, iron, and phosphorus.

Makhana is rich in various antioxidants, which are compounds that help neutralize harmful free radicals and prevent oxidative stress (5).

In particular, makhana contains specific antioxidants like gallic acid, chlorogenic acid, and epicatechin (6, 7).

Research shows that antioxidants play a key role in several aspects of health and may help protect against chronic conditions like heart disease, cancer, and type 2 diabetes (8).

Antioxidants can also reduce inflammation, which could be beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease (9).

Makhana is rich in antioxidants, which could protect against inflammation and chronic disease.

Some research suggests that makhana could help support better blood sugar management.

For example, one animal study showed that administering a supplement containing makhana extract to rats with diabetes helped improve blood sugar regulation and increased several antioxidant enzymes (10).

Another animal study found that a specific compound isolated from makhana seeds improved blood sugar and insulin levels in rats with diabetes (11).

Several other animal studies have observed similar findings, noting that makhana extract could enhance blood sugar management (12, 13).

That said, keep in mind that these studies used highly concentrated amounts of makhana extract in animals.

Therefore, more research is needed to determine how makhana may affect blood sugar levels in humans when consumed in typical amounts.

Several animal studies show that makhana extract could help improve blood sugar management, but more human research is needed.

Adding makhana seeds to your diet is a great way to boost your intake of protein and fiber two key nutrients that may benefit weight loss.

Protein, in particular, has been shown to reduce food cravings and help regulate your appetite (14).

Meanwhile, fiber moves slowly through your digestive tract to keep you feeling full during the day (15).

Some studies show that consuming a higher amount of fiber could be linked to reductions in belly fat, as well as increased weight loss (16, 17).

Still, additional studies are needed to evaluate the effects of makhana specifically on weight loss.

Makhana is rich in protein and fiber, which may be beneficial for weight loss and fat loss.

Some studies suggest that certain compounds found in makhana could possess powerful anti-aging properties.

In fact, according to one review, makhana contains several amino acids that are known for their anti-aging properties, including glutamine, cystine, arginine, and methionine (18).

Glutamine, for instance, is used to produce proline, which is an amino acid found in collagen, a compound that supports skin hydration and elasticity (19, 20).

Methionine and arginine are also involved in the production of creatine, another compound that has been shown to have anti-aging effects in several older studies (21, 22, 23, 24).

Makhana is likewise a good source of antioxidants, which can help promote skin health and slow signs of aging (7, 25, 26).

Makhana is rich in antioxidants and contains several amino acids that may have anti-aging properties, such as helping promote skin elasticity and skin health.

Although research in humans is lacking, some animal studies have found that makhana seeds may benefit heart health.

One animal study found that administering makhana extract to rats with nonalcoholic fatty liver disease for 4 weeks significantly reduced high cholesterol and triglyceride levels, both of which are common risk factors for heart disease (27).

Another animal study observed similar findings, noting that makhana extract improved cholesterol and triglyceride levels in rats with diabetes (10).

Whats more, one older animal study found that makhana extract protected the heart against injury and helped neutralize harmful free radicals (28).

However, more studies are needed to determine how makhana may affect heart health in humans when enjoyed as part of a healthy diet.

Some animal studies have found that makhana extract could reduce cholesterol and triglyceride levels to improve heart health.

Although makhana isnt as widely available as other types of nuts and seeds, you can find it at many specialty stores or online retailers.

It has a mild, neutral flavor that works well in a variety of recipes.

One of the most popular ways to prepare makhana involves roasting the seeds and seasoning them with your choice of herbs and spices, such as sea salt, turmeric, chili powder, or black pepper.

It also makes a great addition to main courses, including curries or bhel puri, which is a dish made with puffed rice, peanuts, chutneys, and vegetables.

Alternatively, you can try mixing chopped and roasted makhana seeds into kheer, a type of rice pudding thats popular in India.

Makhana is available at many specialty stores and online retailers. It can be roasted and enjoyed as a savory snack or added to several entres and desserts.

Makhana is a type of seed commonly used throughout Asia.

Its rich in antioxidants and micronutrients and may help slow signs of aging and support heart health, blood sugar management, and weight loss.

Its also versatile and easy to enjoy in many different recipes, including snacks, main dishes, and desserts.

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6 Impressive Benefits of Makhana (Lotus Seeds) - Healthline

This Guy Lost 120 Pounds, Got Fit, and Became a Competitive Bodybuilder – menshealth.com

Posted: May 10, 2021 at 1:53 am

As a teenager, Jonny Valdez spent most of his time playing video games and watching TV, with little thought given to his health or personal fitness. "When my stomach told me it was time to eat, I would go to the kitchen or I'd go to the store, get something that would just fill me up quickly," he says in a recent episode of Truly's transformation series Brand New Me.

At just 17 years old, Jonny weighed 270 poundsthis was when he reached a turning point in his life.

"I was on the verge of not graduating from high school," he says. "Everything was all piling up. I was faced with a choice to either do something about it, or just watch everything fall apart. So one day I decided to just get up, go in the mirror, do what I've never done before, and take that first transformation photo. And there was no way I was going to leave a transformation photo just sitting in my phone and not do something about it."

Over the course of the next three years, Johnny lost a total of 120 pounds, and found a passion for working out and lifting weights that has led to him participating in physique shows. "I guess I see the gym as an escape for me," he says. "It'll always make my day better... I'm satisfied knowing that I'm building towards my body of my dreams, and I'm happy with everything right now."

Following his weight loss transformation, the last year has seen Jonny put on 30 pounds of mass in order to build strength and size for his next bodybuilding eventand at the time of filming, he has just achieved a deadlift PR of 400 pounds.

"The feeling of self-gratitude and being proud of myself is something I don't think I've ever felt in my life," he says. "I'm comfortable in my skin now... It doesn't matter how long it takes, anything is possible, whether it's weight loss or life journeys. Never give up on yourself, and I promise you'll see the outcome in the end."

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This Guy Lost 120 Pounds, Got Fit, and Became a Competitive Bodybuilder - menshealth.com

Experts Warn Against TikTok’s Weight Loss Dance Trend tiktok dance – kiss951.com

Posted: May 10, 2021 at 1:53 am

WASHINGTON, DC - AUGUST 07: In this photo illustration, the TikTok app is displayed on an Apple iPhone on August 7, 2020 in Washington, DC. On Thursday evening, President Donald Trump signed an executive order that bans any transactions between the parent company of TikTok, ByteDance, and U.S. citizens due to national security reasons. The president signed a separate executive order banning transactions with China-based tech company Tencent, which owns the app WeChat. Both orders are set to take effect in 45 days. (Photo Illustration by Drew Angerer/Getty Images)

Theres an ab exercise thats all over TikTok and people are paying attention because it promises to reduce belly fat and give you a slimmer waist. The TikTok weight loss dance is going viral, but experts warn this is one trend you dont want to try at home.

The stomach workout made famous by user @Janny14906 has received millions of likes and follows as it claims to be the perfect ab routine. The idea is to move your chest and hips forward and then backwards really quickly while twisting, which makes it sort of a dance. The videos claim the exercise will reduce the abdomen by doing each movement for five minutes, but personal trainer Sohee Lee says, Its a myth that you can target fat loss from a specific body part. So specific exercises cant give you a flat stomach, even if they claim to.

And on top of that, doing one exercise to get a certain look isnt healthy if youre blowing off nutrition, sleep, drinking water and all the other things that are important to taking care of your health. So even though the post says you can exercise for an hour a day and eat whatever you want, Lee points out thats just not true and this kind of advice is what gets people into trouble. Psychologist irin Ateken also warns against the psychological dangers of fad diets and quick fixes that give us unrealistic expectations. So just like with any viral exercise that promises fast results, if it sounds too good to be true, it probably is.

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Experts Warn Against TikTok's Weight Loss Dance Trend tiktok dance - kiss951.com

Keeping Your Cat’s Weight In Control With Best Cat Foods For Weight Loss

Posted: May 10, 2021 at 1:52 am

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Keeping Your Cat’s Weight In Control With Best Cat Foods For Weight Loss

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You always want to find your cat quality food, help it quickly become fat, and grow healthy? However, sometimes, your cat could be overweight. Check out the reviews below to find the best cat food for weight loss! You can learn and consult before choosing to buy the best product for your cat.
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Keeping Your Cat’s Weight In Control With Best Cat Foods For Weight Loss

Black woman

Posted: May 10, 2021 at 1:52 am

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Black woman

Glamorous african american woman in warm fur coat pose at street.

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Black woman

Schuttersveld – Obese

Posted: May 10, 2021 at 1:52 am

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Schuttersveld - Obese

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Schuttersveld - Obese

how to control obesity

Posted: May 10, 2021 at 1:52 am

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how to control obesity

Expose Weight Lose Hidden Hacks - Burn Upto maximum lbs Weight without Side Effect
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The doctor, plastic surgeon, marks with a marker the mark of a surgical operation to reduce fat on the male breast. Gynecomastia modern procedure…

Posted: May 10, 2021 at 1:52 am

PlásticaRio posted a photo:

The doctor, plastic surgeon, marks with a marker the mark of a surgical operation to reduce fat on the male breast. Gynecomastia modern procedure concept

The doctor, plastic surgeon, marks with a marker the mark of a surgical operation to reduce fat on the male breast. Gynecomastia modern procedure concept, liposuction

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The doctor, plastic surgeon, marks with a marker the mark of a surgical operation to reduce fat on the male breast. Gynecomastia modern procedure...

2021-02a Corona Fashion (20)

Posted: May 10, 2021 at 1:52 am

Matt Hahnewald posted a photo:

2021-02a Corona Fashion (20)

Close-up street portrait (outdoor faceshot, three-quarter view) of an elderly Mexican woman, wearing a black cloth face mask with folkloric Mexican embroidery during the global coronavirus campaign;
Chuburná, Yucatán, México.

More context:
Adding Context to Street Portraits (photo blog),
Animating Street Portraits with Props (photo blog).

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2021-02a Corona Fashion (20)


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