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A plant-based pregnancy diet takes planning – Daily Commercial

Jul 12th, 2017
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Q: Is it possible to have a healthy vegetarian or vegan pregnancy?

A: The short answer is yes, absolutely, said Dr. Shannon M. Clark, a spokeswoman for the American College of Obstetricians and Gynecologists. You can still get all the nutrients you need, but you cant be cavalier.

A 2015 review of 22 observational studies on vegan and vegetarian pregnancies discovered no increase in major birth defects or other serious problems in offspring or mothers. The review, in BJOG, included only healthy women. The authors said more research is needed to determine whether expecting women who have certain health conditions can safely continue a plant-based diet.

In its position paper on vegetarian diets, the Academy of Nutrition and Dietetics said a plant-based diet is healthful and nutritionally adequate for pregnant women, as long as theres appropriate planning, since pregnant women who dont eat meat may be at risk for deficiencies in certain nutrients.

Iron is crucial because women build up blood volume during pregnancy, and deficiencies can lead to anemia, which increases the risk of having a low birthweight baby, and increases the risk of preterm labor and delivery, explained Clark.

So during pregnancy, vegetarians and vegans should take special care to eat plenty of iron-rich foods, like dried beans and peas and fortified cereals. Prune juice is also high in iron.

B vitamins, including vitamin B12 and folic acid, are also critical in pregnancy.

Catherine Saint Louis, The New York Times

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What’s a practicing Catholic with celiac disease to do? – HuffPost

Jul 12th, 2017
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On June 15, 2017, the Vatican issued a reiteration of Church doctrine that stipulates that there has to be wheat in communion wafers. The letter validates the continued practice that low gluten communion hosts, such as that made by the Benedictine Sisters of Perpetual Adoration, are still acceptable to the Church. The policy that was reinforced in this letter was originally set forth in 2003.

But what if you have celiac disease and know you have to maintain a strict gluten-free diet?

This story highlights two key messages: 1) The emotional and psychological as well as physical burden of celiac disease is very real, second only to the perceived burden felt by people in end-stage renal disease and 2) We need more patient-centered research for food safety reasons and to drive treatment options and ultimately a cure.

First, lets start with the challenges of measuring the level of gluten even in products labeled gluten-free. Current testing methods for gluten detect only down to about 5 parts per million. Foods labeled gluten-free may contain gluten amounts between 5 and 20 parts per million and still be able to legally make a gluten-free claim under U.S. Food and Drug Administration rules.

Second is the issue of how much gluten a person with celiac disease can safely ingest. Ideally we would strip our environment and diet of it completely, but that is not scientifically possible. We hear from members of our community on a daily basis that even trace amounts of gluten can make a person with celiac disease sick. However, the research indicates that most people with celiac disease can tolerate 10mg of per day, the equivalent of 0.002 of a teaspoon. Is this accurate? Its the most evidence-based information weve got. We cant know one way or another without further research. And what if you arent part of most people? What are you to do then?

How much gluten is in a low-gluten communion wafer?

Nancy Patin Falini, MA, RD, LDN[1] notes that the amount of gluten in a low gluten communion wafer is approximately 100 parts per million, clearly over the level to qualify for a gluten-free claim. However, the total amount of gluten in one low-gluten host is 37 micrograms, the equivalent of .0000075 of a teaspoon. Thats 267% less that the threshold declared by researchers to be safe. But some people may still get sick. Whats more, there is nothing in all of the existing math and science that addresses the toll taken by the worry of how much is too much for someone who has celiac disease and for whom religious observance is important.

I cant say it enough: We need a world in which people with celiac disease can live healthy lives, free from social stigma and fear of gluten exposure a world Beyond Celiac. We need to be taken seriously. We need real answers. We need to have control over our health. We need to have treatment options that are reliable and effective more than just a diet that requires us to turn control over to restaurants and even religious institutions. We will only get there by pushing for and participating in research. Researchers need to know the real burdens we face directly from us, because we live it day in and day out. If you have celiac disease, join with Beyond Celiac by signing up for our Research Opt-In. Youll get the latest in research and what it means to your life, and youll also have a chance to join our on-line community, Go Beyond Celiac to make sure that people with celiac disease are active participants in research efforts aimed at improving our quality of life both physically and mentally. This includes accelerating potential treatments beyond the gluten-free diet, and potentially discovering a cure.

[1] Falini, N. P. (2010). Celiac Disease and Religious Practices in M. Dennis and D. A. Leffler (Ed) Real Life with Celiac Disease (190-191). Bethesda, MD: AGA Press.

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6 Healing Foods Mentioned In The Bible – The Alternative Daily (blog)

Jul 12th, 2017
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The Bible serves as a cornerstone of faith for millions of people around the world. However, along with the teachings and parables, did you know that some of the foods mentioned in this ancient holy book can safely be called modern-day superfoods?

Its true! Many of the foods that are described or mentioned in the Bible have amazing healing properties. These properties are just as potent today as they were thousands of years ago. It turns out that taking some nutritional advice from the Bible may not be a bad idea!

While there are many wonderful foods to be found in Bible verses, lets take a look at six particularly healthy ones. Try adding these to your favorite recipes.

The Bible mentions honey often, which contains a wealth of nutrients.

Theres a reason that raw honey is often referred to as liquid gold. It is arguably the healthiest sweetener out there. Honey contains a wealth of nutrients, including several B-vitamins, calcium, copper, phosphate, iron, magnesium, manganese, potassium and amino acids.

Eating raw honey can help with a number of ailments, including coughs and other respiratory symptoms, seasonal allergies (when the honey is local to your area), dry skin, burns and wounds. It can also help to support healthy gut bacteria, freshen your breath and even relieve hangover symptoms. Try drizzling some honey over fresh fruit, or add it to teas, smoothies and yogurt.

Lentils are rife with nutrients, including a range of B-vitamins, fiber, copper, zinc, potassium, protein and phosphorus. They also contain a hefty concentration of molybdenum, a lesser-known nutrient required for the optimal function of a number of enzymes in the body. These enzymes are instrumental in the health of many of the bodys systems. Molybdenum is also linked to providing antioxidant support, which is important for combating free radicals and inflammation.

Due to their high fiber content, lentils are a great meal choice for both improving digestion and protecting your cardiovascular health. Eating lentils can also provide a healthy source of energy and stabilize blood sugar. Try a lentil stew with curry spices next time youre in the mood for a hearty, flavorful dinner.

The Bible mentions millet, an ancient grain thats naturally gluten-free.

Millet is an ancient grain that has been around since the times of prehistory, so its no surprise that people were enjoying it in biblical times. It is naturally gluten-free, so its a great choice for individuals who are sensitive to gluten, or who just want to add a new, nutritious, whole grain to their meals. Millet contains an abundance of minerals, including copper, phosphorus, magnesium and manganese, along with heart-healthy plant lignans.

The magnesium content of this ancient grain has been linked to a number of health boons, including reducing the risk of cardiac incidents, lowering blood pressure and reducing frequency of migraines. Eating millet may also protect against certain cancers, and lower risk of gallstones and type 2 diabetes. Try it instead of rice for your next stew or stir fry.

Pomegranates are a good source of vitamin A, vitamin C and vitamin E, all of which are antioxidant vitamins that help combat inflammation, improve immunity, support skin health and more. These prized fruits are also a good source of folic acid. On top of that, pomegranates contain caffeic acid, ellagic acid and punicic acid, polyphenols that may help to protect your heart and prevent certain cancers.

Eating pomegranates may also help to slow the aging process, reduce chronic pain such as arthritis pain, lower cholesterol and boost your mood. Try pomegranate over yogurt, in smoothies or as a topper to salads.

The Bible often talks about olive oil, which is great for stabilizing blood sugar.

Olive oil is a staple of the Mediterranean diet, and a big part of the health benefits associated with following this particular diet. It is rich in oleic acid, which has been linked to improving immunity, reducing inflammation and potentially providing aid with cancers and autoimmune illnesses. It has also been linked to better wound healing. On top of that, olive oil is rich in vitamin E, which is crucial to keeping your skin healthy.

Getting more olive oil in your diet is great for getting antioxidants. It may also help to stabilize blood sugar, decrease LDL (bad) cholesterol and reduce your risk of cardiovascular disease. Use high-quality extra virgin olive oil in all of your homemade vinaigrettes and to top fish dishes, salads and more.

Wine has many appearances in the Bible, with a place in both ceremonies and miracles. Red wine, in particular, has many health benefits. These include lowering cholesterol levels, promoting longevity, protecting the heart, stabilizing blood sugar, improving memory, aiding in weight loss, reducing inflammation and combating infections. Some of these benefits are attributed to resveratrol, an antioxidant compound found in red grapes.

When choosing a wine, your best bet is organic red wine. Just remember that moderation is key; a large amount of alcohol of any kind does not do your body (or mind) any favors. A glass per day for women and two per day for men is the recommended limit.

Whats your favorite biblical food? How do you prepare it?

Tanya Mead

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Amelia Earhart mystery: Photo appears taken 2 years before pilot vanished – CNN

Jul 12th, 2017
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How to avoid summertime dehydration – The Oakland Press

Jul 12th, 2017
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Studies show that 75 percent of Americans drink less water than is recommended daily. Paired with long periods of time in the heat, dehydration can escalate into serious health issues including muscle cramps, severe exhaustion or heat stroke. To enjoy warm weather safely, keep in mind the dangers of dehydration.

It can be easy to overlook early stages of dehydration, especially if youre busy. Some common signs of dehydration include:

Confusion

Dark or decreased urine

Diarrhea

Dizziness

Dry mouth

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Fainting

Headache

Low blood pressure

Rapid heart rate

Tired or sleepy

Vomiting

Weakness

Although dehydration is a leading cause of hospital visits for seniors, it affects all ages. The recommendation for water intake depends on a variety of factors including diet, lifestyle, activity level, health conditions and environment. For 5- to 8-year-olds, the recommendation is one liter of water daily; 9- to 12-year-olds should get 1.5 liters and children ages 13 and older should consume up to two liters each day. A general rule for adults is to drink half ones body weight in ounces of water daily.

There are a variety of convenient ways children, adults and seniors can stay hydrated.

Hydrating Foods: Approximately 80 percent of hydration comes from liquids, while 20 percent comes from foods. Water-dense foods include celery, cucumbers, strawberries and watermelon. Its also important to consume foods that increase the bodys electrolyte-count, such as cheese, milk, pickles and yogurt.

Get Creative: For some, drinking water is tedious. Consider infusing fruits and herbs or freezing fusions into healthy popsicles. Keep in mind that coffee, tea, pop and other caffeinated drinks are diuretics that decrease fluid in the body.

Friendly Reminders: If staying hydrated throughout the day isnt a habit, consider setting an alarm as a reminder to drink two or three times an hour. Another way to track water intake is to mark times on a bottle to see how much to drink at given times of day.

Dress in Light Colors: While dark-colored clothing is great for UV-protection, it absorbs heat and can raise your body temperature. Because sweating contributes to dehydration, its best to wear lightweight, light-colored clothing with sunblock outdoors.

Cool Off: Whether at a park, beach or the back yard, take breaks from the heat. For every hour of physical activity, drink 16-31 ounces of water.

Dr. S. George Kipa, M.D., is a deputy chief medical officer and Blue Cross Blue Shield of Michigan provider. For more health tips, visit AHealthierMichigan.org.

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Lose It! – Calorie Counter – Android Apps on Google Play

Jul 12th, 2017
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Lose It! is the worlds most fun and effective weight loss program! Simply download the app, set your goal, and track the foods you love to lose weight. Its simple: You use it, you lose it.

WHAT PEOPLE ARE SAYING:Helped me lose 20 pounds and be accountable for my food intake and exercise. Highly recommend. – App Store Review

Amazing! This app is brilliant for weight loss and logging food. I’m able to scan all barcodes which makes it so easy. – App Store Review

Honestly, I never realized how easy it was to motivate myself… Feels good to feel good, man. – App Store Review

SHOW ME THE NUMBERS: – 50 million: pounds Lose It! members have lost (and counting). Weve got this DOWN.- 10 million: items in our searchable, comprehensive, international food and exercise database- 30 million: journeys started by downloading Lose It!- 74.7%: percentage of people that achieved clinically significant weight loss using Lose It! (NIH study, 2016) – 3 days: average number of days members track to see a weight loss- 25+: macronutrient and health goals to choose from

HOW IT WORKS:Lose It! uses the proven principles of calorie tracking to help you succeed. Its easy to get started: enter your profile details and goal weight, and well calculate the daily calorie budget best for you. Next, just track your food, weight, and activity and get ready to rock your goals! Theres no easier app-based weight loss program.

COOL LOSE IT! FEATURES: – Search our database or use our Barcode Scanner to easily scan in foods youve eaten. – Log food by simply taking a photo! Snap It is a feature within Lose It! that makes food tracking as easy as taking a picture. Your dreams, answered (Snap It, 2016 CES Innovation Award Winner).- Track more than just calories with macronutrient, water, health, and body measurement goals.- Connect trackers, apps, & devices like Fitbit trackers, Misfit trackers, Fitbit scales, Withings scales, Healthkit, and more.- Step up your game with fun weight loss, fruit/veggie, and exercise challenges. Create your own private challenge with friends, or join a public challenge for serious motivation! – How big is a serving of cheese? Get guidance using our Serving Size Guide, designed to help estimate portions and create a more mindful eating experience.- Stay on track with Meal Targets, which calculates suggested calories per meal based on your plan to encourage more confident meal choices. – Plan ahead with Meal Planning. You can even customize your meal and snack names for more accurate records (Second breakfast, anyone?).- Do high fat breakfasts keep you on track? Learn about your habits with our exclusive personal Insights and Patterns to identify whats helping (or hindering) your progress.

*Lose It! basic is free, but you can upgrade to Premium to unlock awesome additional features. Premium members report 3x the weight loss of free members.

MORE TO LOVE ABOUT LOSE IT!: – Little team, BIG impact. Were a small team of about 20 people, working hard every day to help you succeed. – Its all for you: Lose It!s mission is to mobilize the world to achieve a healthy weight. – Founded in 2008, Lose It! is headquartered in Boston, MA. It is currently available on iOS, Android, Apple watch and web.

Download Lose It! today, and youll see how easy it is to get started!

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Kaitlyn Is Down 78 Pounds 53 Just From Weightlifting – POPSUGAR

Jul 12th, 2017
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After a traumatic breakup from a long-term partner, Kaitlyn turned to food as a comfort and eventually hit her highest weight at 225 pounds. But things took a turn when she used exercise as a solace for depression. The Arizona-based engineer picked up weightlifting and almost immediately noticed the results on her body, but also on her mood and her brain. Her tips are practical and positive, and show just how much we can be capable of when we keep working hard and set goals.

POPSUGAR: What made you decide to start your weight-loss journey?

Kaitlyn van Brunschot: I was fresh out of a six-and-a-half-year relationship and felt completely lost. I initially started my journey with weightlifting just to fill my time. Very quickly I began to realize that lifting weights made me feel great! It gave me so much confidence, so I just kept doing it. It’s funny how quickly you can change, because it’s been almost a year now and I have such a passion for fitness. I never thought I’d be the person that I am today!

I gained a lot of weight when my partner cheated on me. I turned to food to feel better about myself. I used food as a means of reward to feel better. Couple that with a relatively sedentary lifestyle and you’ve got a perfect recipe for weight gain!

PS: What drew you to weightlifting specifically?

KV: I started lifting weights because cardio always left me feeling drained. So I tried weightlifting! I was fortunate enough to have a good friend show me how to do deadlifts and squats, and that’s all I did for months. Slowly I started branching out and trying new things.

I have had this idea that I needed to diet or work out since I was 12 years old. That’s more than half of my life! I kept thinking to myself that I’ll dedicate my time to it later. After next semester. After the Summer. After I get my bachelor’s degree. Little did I realize that I was just putting off my efforts for years. I’ve tried swimming, DVD programs, and plain old cardio. None of them worked because I wasn’t ready for the lifestyle change, nor did I believe in myself. I’ve learned that just having the belief that you can change is oftentimes the biggest barrier to achieving your goals. Once you trust yourself and have faith in your own abilities, then everything will fall into place!

I think another huge thing is that I always got so stressed about making immediate lifestyle changes. I wouldn’t just start working out; I would try to go vegan and start home-cooking and meal prepping and start working out all at the same time. I know now that those extreme changes are not helpful. It really does take baby steps when it comes to making lifestyle changes!

PS: What’s your favorite way to work out?

KV: I am beyond passionate about lifting weights! It’s such a fun and challenging way to achieve your fitness goals! Lifting has boosted my confidence more than I thought possible. I really love when I can work out with friends who help push me to try harder and lift heavier. Oftentimes that’s enough for me to beat a personal record!

PS: What’s your weekly exercise schedule?

KV: When I first started, I was working out once a week for about a month or two. Then I started feeling so good every time after I worked out. So I started going two to three times a week for a few more months. After that, I really started noticing my progress and was feeling so good about myself so I started going almost every day. For the last five months, I literally go six times a week. It’s not a chore or a punishment for me; it is my passion. I feel so blessed to have discovered weightlifting! It makes you feel so capable and strong and those feelings fuel my passion!

It took me just under a year, but I went from just doing a 10-minute cardio warmup followed by deadlifts and squats every day to hitting every muscle group each week!

PS: How do you keep workouts exciting?

KV: Work out with friends! Take lots of before and after photos and enjoy your progress! Listen to your new favorite song only when you’re working out (my mom told me this one and trust me, it works!). I have made so many friends at my gym, and being naturally outgoing, it helps when I get to work out with them.

PS: How much weight have you lost?

KV: I’ve lost 78 pounds! The first 25 pounds I lost were just from getting off of birth control, but the rest was all from weightlifting! I went from 225 at my heaviest recorded weight (but I can almost guarantee I was heavier; I just avoided the scale!) to 148 pounds right now.

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

KV: Being able to fit into clothes that I never thought I’d fit into again. It’s a surreal feeling. I vividly recall trying on a dress again that hadn’t fit in years and finding that it was way too big. I was drowning in it. And I just looked at myself in the mirror and broke down in tears. I was so damn proud of myself; never did I imagine I would ever lose weight and get healthier. I never believed in myself until that moment. That was a very cathartic moment for me!

PS: How do you track your weight loss?

KV: I used MyFitnessPal to track my food and my weight. Although, when I started working out, I didn’t adjust my diet at all and was still eating out a lot, so I didn’t always track my food because I felt guilty. And weirdly enough I use Instagram a LOT to track my progress. I post a lot of before and after photos and the support I receive on there is a phenomenal source of extra motivation for me!

PS: What’s a typical day of meals and snacks?

KV: I have been eating Oats Overnight, which is a prepackaged high-protein oatmeal, every morning for breakfast (I found them through Instagram!), and I usually eat chicken breast and frozen veggies for lunch. I don’t always have time to grill up the chicken myself, so I get the rotisserie chickens or roast turkey breast from Safeway or Costco! Then I’ll have Chipotle or a homemade acai bowl for dinner after a good workout session!

I snack on corn thins and rice cakes a lot at work. I like to mindlessly snack when I’m writing code and working on software and they’re pretty guilt-free and super filling! I also like to snack on protein granola from Sprouts or fresh blueberries.

PS: Do you count calories?

KV: I do on occasion. I used to do it religiously, but after six to seven months of tracking, I’ve gotten a pretty good idea about what I’m putting in my body. I eat intuitively now and don’t feel as stressed when it comes to tracking my calories. It’s easy to get caught up in trying to eat as little as possible, but it’s just not worth it. I’m probably sitting at around 1,800 calories a day, but I eat pretty clean, so it’s a lot of protein!

PS: What are the healthy staples that are always in your fridge?

KV: Almond milk and blueberries! As far as nonfridge items go, I always have frozen acai pure in my freezer and bananas and granola on my counter. Also, I don’t think I could survive without my peanut butter powder at this point. I put it in every shake I make!

PS: How do you strategize for meals out?

KV: I don’t anymore! I don’t crave fast food, so when I do go out I just listen to my body. I used to eat until I was so full that I felt ill and bloated. I don’t do that anymore; instead I like to actually enjoy the food I’m eating! The nice thing about weightlifting is that if you eat more food, it just means you’re fueling your body more!

PS: Do you use a fitness tracker?

KV: I use a Fitbit Charge HR 2. It helps me keep track of my heart rate, which I love when I’m working out!

PS: What role did weightlifting play in your journey? Would you recommend it?

KV: I literally recommend weightlifting to all my friends! Just for the fact that it makes you feel so great about yourself!

PS: What advice do you have for anyone starting out on a weight-loss journey?

KV: Please let yourself celebrate the little victories, like ordering a medium instead of a large meal at a fast-food restaurant! It’s such a slow process, but it is absolutely worth it! Find something physical that you love and let yourself develop a passion for it. Let it become more than a temporary thing to lose weight. If you can find something that can be a lifelong hobby, then you’re going to go so far!

Image Source: Kaitlyn Ly

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Local doctor creates device that could change the future of weight loss – Fox17

Jul 12th, 2017
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GRAND RAPIDS, Mich– It’s a temporary and reversible bariatric device that’s not currently on the market, but it’s certainly on its way.

Normally, when we think of weight loss procedures, we think gastric bypass or gastric sleeve surgery. Both of those surgeries are highly invasive, helping less than one percent of eligible patients, according to Dr. Randal Baker of Grand Health Partners.

This new device is temporary, non-invasive and said to combat obesity, fight diabetes and other health issues all at the same time. It’s an alternative to bariatric surgery for extremely overweight patients and the device’s creator is a Grand Rapids native.

Dr. Baker, a physician, and surgeon at Grand Health Partners says the idea came to him about a decade ago. He describes it as one of those “ah-ha” moments.

“Once I came up with the idea I thought, well, that somebody must have thought of this, or that this it really isnt rocket science,” Baker said.

After applying for patents, researching, and working on designs, he came up with his Full Sense Device. The device places pressure on the top of the stomach and triggers signals and hormones. It’s designed to make you feel full in the absence of food, which helps people lose weight. It’s flexible, durable and easy to put in and or remove.

The concept of this device is that it goes down through the mouth. It doesn’t require an incision. The Full Sense Device is compressed down a skinny tube called an endoscope. Once it’s in the right spot, it pops into place. All of this happens in 15 minutes or less.

Dr. Baker says more than 100 patients have tried this device. On average, patients lost an average of 70 percent of their extra weight in six months. Patients will continue to lose weight as long as the device is in place.

Compared to bariatric surgery, the cost of the Full Sense Device is significantly less.

This device is not yet approved by the FDA and will not be performed in the U.S. for a few years. Currently, Dr. Baker is going through the regulatory process.

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Holly Willoughby shows off her weight loss in skintight black trousers on This Morning before sampling an array of … – The Sun

Jul 12th, 2017
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shrinking violet

TV beauty continued to stun fans with her slimline figure

HOLLY Willoughby looked better than ever as she showed off her weight loss in skintight black trousers for todays stint on This Morning before heading outside and enjoying a glass of fizz and tasty cakes.

The TV beauty showed off her svelte figure in a chic outfit showing just how much she has slimmed down over the last few weeks.

Instagram

Holly, 36, shared her usual style update on Instagram and she showed off her shrinking pins in French Connection trousers and a stylish white draped top from Warehouse.

She teamed the outfit with killer heels, and her fashion choices won praise from fans who insisted she looked lush and beautiful.

The popular presenter threw on a stylish pink coat later in the morning and headed outside the studio with co-host Phillip Schofield to tuck into an array of tasty treats.

Holly sipped on a glass of fizz and tasted a variety of yummy looking cakes and at one point even donned a pair of wacky glasses.

The beautys glowing new look comes just weeks after she shared a picture of herself wearing a similar outfit during a taping of Celebrity Juice.

Fans have been stunned by Hollys body transformation in recent weeks as she has been showcasing her sensational new look.

Instagram

Instagram

Many have been begging her to reveal her diet secrets, but Holly has been reluctant to talk about it.

She previously insisted she would not share details of her diet and exercise regime for fear of focusing too much on body image.

Holly once told Prima magazine: “I dont want to encourage eating disorders. I try not to focus too much on my appearance.

WENN

WENN

WENN

“As long as Im being healthy, thats good enough for me.

“Im quite active and I try not to let the way I look be the main focus because its not the important thing.”

Her latest style update comes just days after she put her slender frame on display in a summery dress at a gig in London.

WENN

The This Morning host looked sensational as she joined stars including Niall Horan and Chris Moyles at the Barclaycard British Summer Time Festival over the weekend.

She wore a multi-coloured frock at attend the show in Hyde Park which is headlined by Tom Petty & The Heartbreakers.

The TV beauty showed off her golden tan in the revealing outfit, and she was spotted cuddling up to husband Dan Baldwin.

Getty Images

Getty Images

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How to lose weight for your wedding – Telegraph.co.uk

Jul 12th, 2017
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Have a look in the mirror and stand on the bathroom scales. To give you a sense of reasonable expectations, here are some examples to factor in:

Aim for 1-1.5lbper week. 2lband above is possible but would generally require calorie deficits that I do not recommend.

It’s fair to aim for an extra0.25-0.50lb per week, depending on your conditioning. This will roughly translateto a visual difference in 6-8 weeks.

Another aspect often overlooked as part of a body transformation programand never more relevant than in wedding prep is posture.

You would be amazed the difference correcting your posture can make to your overall appearance in terms of athleticism, youth, and attractiveness. Book in a training with a Pilates instructor or physiotherapist, who will be able to assess the way you stand and prescribe some corrective exercises. The great benefit is that youll keep your improved posture way beyond your wedding day!

If weight loss is your goal, then you want to maintain a small calorie deficit until your wedding day (hen weekends get a hall pas). I recommend a -20pcdeficit on your resting days and a -10pcdeficit on your training days. Conversely, if you are seeking to slowly gain muscle, I would opt for a normalintake on your resting days and a +10% surplus on your training days.

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