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Published: December, 2019

Plastic is everywhere. It's in bowls, wraps, and a host of bottles and bags used to store foods and beverages. But in recent years more people have been asking whether exposing our food (and ourselves) to all of this plastic is safe.

Studies have found that certain chemicals in plastic can leach out of the plastic and into the food and beverages we eat. Some of these chemicals have been linked to health problems such as metabolic disorders (including obesity) and reduced fertility. This leaching can occur even faster and to a greater degree when plastic is exposed to heat. This means you might be getting an even higher dose of potentially harmful chemicals simply by microwaving your leftovers in a plastic container.

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Is plastic a threat to your health? - Harvard Health

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Dec 6th, 2019 | Filed under Diet Safely

Intermittent fasting is officially more than a diet trend. The eating regimen has exploded in popularity, largely because of what it doesn't require: counting calories, tracking macros, labeling foods as "good" or "bad."

When it comes to intermittent fasting for women, there are some specific risks to consider.

Credit: Hero Images/Hero Images/GettyImages

This type of fasting which restricts eating to certain hours of the day or certain days of the week has also received praise from the scientific community because of budding research on its benefits, including effective weight loss and lowered disease risk, per Harvard Health Publishing.

But when it comes to intermittent fasting for women, there are also some risks to consider.

Indeed, some groups of women should avoid practicing IF or at least consult a health professional first. And all women may benefit from easing into a fasting pattern and following a protocol that reduces the risk of negative side effects.

Here, we'll lay out everything you need to know about intermittent fasting for women.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

Most women can safely partake in intermittent fasting, Pamela Nisevich Bede, RD, dietitian and author of Sweat. Eat. Repeat., tells

"Women find weight-loss success on intermittent fasting for a plethora of reasons, [including] a forced reduced-calorie intake, a low-energy state that prompts ketosis and a thoughtful connection with food in which individuals become more mindful of intake," Bede says.

IF also opens the door to a wealth of potential health benefits for women specifically, according to a review published in the April-June 2016 issue of the Journal of Mid-Life Health, which connected periodic fasting to:

However, it's important to keep in mind that the research looking at intermittent fasting for women specifically is extremely limited, Amy Rothberg, MD, an endocrinologist and associate professor at Michigan Medicine, tells Most of the currently available information on IF and female physiology comes from rodent studies, she says.

"There is better evidence from studies of time-restricted feeding, [which means] limiting the window of eating during the day, which lengthens the period of fasting at night" Dr. Rothberg says, "and also studies that align eating with our circadian clock."

One such study, published March 2015 in Cell, notes that time-specific food intake has profound effects on our physiology, and especially our hormones and metabolism. When we disrupt the natural cycle of eating during daylight hours, the study author notes, that can throw our other bodily processes out of whack, increasing our risk of disease.

So far, Dr. Rothberg notes, studies have primarily focused on how IF affects body weight, metabolism (meaning markers like insulin and blood lipids) and mortality. Limited evidence suggests some hormonal changes, but such changes are almost always associated with overall caloric restriction, so they don't seem to be unique to IF.

However, young women should be aware that, "When food supply is insufficient to meet metabolic demands, puberty is delayed and ovulation and the normal menstrual cycle is suppressed," Dr. Rothberg says.

In other words, women run the risk of developing amenorrhea (loss of their menstrual period for at least three consecutive months) if calorie intake becomes too low, according to a June 2017 review in Seminars in Reproductive Medicine. That's because a lack of calories can cause changes to the hormones estrogen and progesterone, which regulate the menstrual cycle. It can also potentially cause a loss of bone density and do potential harm to a developing fetus if a woman was to get pregnant, Dr. Rothberg says.

If your calorie intake remains adequate, though, intermittent fasting alone should not put you at risk for amenorrhea or these other conditions it's all about overall calorie and nutrient intake.

Other non-hormonal changes that women may experience due to fasting or calorie restriction include cramping, fatigue, headaches, fainting spells and if severe nausea and vomiting, says Dr. Rothberg. These symptoms typically occur due to shifts in electrolyte balance.

"The studies that exist on intermittent fasting suggest that both sexes respond to fasting and have similar rates of weight loss. That being said, both men and women succeed and struggle with it."

"There is not much research currently to show how intermittent fasting affects men and women differently," Natalie Allen, RD, dietitian and instructor of biomedical sciences at Missouri State University, tells "As a relatively new diet trend, we are still gathering credible information on intermittent fasting."

Bede argues that the difference isn't sex-specific, but genome-specific. That is, everyone responds differently to fasting regardless of sex because our genes differ.

"The studies that exist on intermittent fasting suggest that both sexes respond to fasting and both have similar rates of weight loss," says Bede. "Anecdotally, I know many more women who experiment with intermittent fasting than men. That being said, both men and women succeed and struggle with it."

Across both sexes, it's important to note that fasting is not necessarily easy, says Bede. "We humans are hardwired to seek food for survival, and these innate signals are put in place to drive us to refuel."

So if you experiment with intermittent fasting and continuously feel poorly, seek advice from your health care provider and reconsider your approach intermittent fasting is certainly not the only way to achieve the health or wellness benefits you seek, says Bede.

Intermittent fasting isn't for everyone.

Credit: erdikocak/E+/GettyImages

If you're interested in intermittent fasting, the best way to start is to ease into it, Dr. Rothberg says. " I would suggest that most ease into intermittent fasting gradually to make sure that it's something they think they can adopt and to which they can also adapt," she says.

So, if you'd like to try fasting for 16 hours each day, for example, start by fasting for 10 hours, then assuming you feel well slowly bumping up your fasting time every few days until you hit 16.

If you try IF and notice any of the following effects, stop and talk to a doctor or dietitian:

There simply isn't enough data looking at the effects of intermittent fasting on women specifically, Dr. Rothberg notes, so women need to look out for symptoms that indicate that fasting or their overall calorie or nutrient intake is messing with their physiology, particularly their hormones. The scenarios above are rare-but-serious effects that can occur when your body doesn't adjust to a fasting protocol.

Despite the potential benefits of intermittent fasting, some women should steer clear of this eating pattern. For some, IF can cause more harm than good. According to Bede and Allen, those groups include:

Women with a history of eating disorders or disordered eating, because intermittent fasting can perpetuate dysfunctional eating habits, such as a binge/purge cycle, restrictive eating and emotionally charging food.

Women who are pregnant or breastfeeding should not try intermittent fasting without first discussing with a doctor, because there is not enough data to support the idea that fasting while pregnant is healthy for mom or baby.

"Very low-calorie diets, lack of balance of both macro and micronutrients and fasting can result in abnormal fetal growth and lifelong consequences for the offspring, including a higher risk of being overweight and obese," says Dr. Rothberg.

If you are trying to conceive, talk to your doctor first to make sure that intermittent fasting won't affect your likelihood of getting pregnant.

Female athletes who perform high volumes of training or are preparing for competition shouldn't start intermittent fasting without talking with a sports dietitian, coach, trainer or doctor, as they may be at risk for amenorrhea or female athlete triad disorder.

Women with diabetes shouldn't try IF without clearance from a doctor because there isn't enough data available to support fasting with diabetes.

Women with certain autoimmune conditions or genetic disorders should consult with a doctor or dietitian before trying intermittent fasting to ensure that their condition is not a contraindication for fasting.

Women who are otherwise already at risk for nutrient deficiencies shouldn't attempt intermittent fasting without working with a registered dietitian or physician who can ensure adequate nutrient intake.

There are many different versions of IF, which range from fasting for 12 hours each day to completing a 24-hour fast once or twice per week. There's also the Warrior Diet, which calls for 20 hours of daily fasting, and alternate-day fasting, during which you restrict calories to 500 per day every other day, then eat normally the other days.

"An individual needs to think about her routine, eating patterns, workout plans and weight-loss goals as she chooses which plan to follow," Allen says.

Bede recommends the 16:8 protocol for women, especially for those who are new to intermittent fasting, because it's the most researched of the IF protocols. The 16:8 protocol involves eating all of your food during an eight-hour window (10 a.m. to 6 p.m., for example) and fasting for the other 16 hours. It's often considered the easiest IF protocol because most people are sleeping for seven to nine of their fasting hours.

"It also appears to be the most reasonable and achievable" says Bede. "This approach is as simple as shutting down the kitchen after an early dinner, which prevents mindless snacking and grazing while watching late-night TV and also forces one to recognize hunger signals before diving into lunch."

Additionally, the 16:8 protocol allows for fasted training or "training low" for those who exercise early in the morning, says Bede. Exercising at the tail end of a fast allows your body to work off of its fat stores and burn additional calories. Bede cautions, however, that you should utilize fasted training only occasionally and never before a competition or race, as you'd put yourself at risk for low glycogen and low blood sugar. Low glycogen means your muscles are running low on energy stores, which can affect your physical performance, while low blood sugar (hypoglycemia) can result in dizziness, shakiness, rapid heartbeat and fainting.

Dr. Rothberg notes that there's not really enough evidence to promote one intermittent fasting protocol over another, but based on the info available, the 16:8 protocol makes sense. "I think the best evidence, again limited, is for time-restricted feeding," she says. "That is, eating during the day for eight hours and fasting in the evening and overnight for 16 hours, and eating the larger meals of the day in the beginning of the day."

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Intermittent Fasting for Women: What Are the Health Risks? - LIVESTRONG.COM

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Dec 6th, 2019 | Filed under Diet Safely

A former bulging Bulldog from Walsall, who used to scoff Mr Whippy and McFlurry ice creams, has scooped a top slimming award after shedding a quarter of her bodyweight.

Eight-year-old Missi ballooned to a whopping 6st 13lb after devouring tubs of ice-cream and mammoth-sized portions more than 75 per cent over her ideal weight.

Her 24-year-old owner, Gemma Slattery, said that Missi would love nothing more than a Mr Whippy from the ice-cream van and even got them for FREE after striking up a friendship.

But after PDSA vets warned that the pooches health was at serious risk from her excess inches, her concerned owner cut out ice creams and her sumo-sized portions and increased her exercise. Missi can be seen waddling along above.

Every year vet charity PDSA helps the UKs fattest pets battle the bulge in Pet Fit Club a six-month diet and exercise challenge, specially tailored and overseen by its vets and nurses.

And now Missis calorie-filled ice-creams are a thing of the past and six months on, the strict diet and exercise programme has changed her life.

The loveable dog has lost so much weight around six inches off her waist that she was crowned second in the national competition.

Gemma said: Missi is a completely different dog now. Shes like a puppy again and has so much energy. She has a new-found love for her toys and will spend hours playing with them, its amazing to see.

Weve changed our routine and we go on long daily walks without fail, which she absolutely loves. She no longer waddles along, its a gallop!

One of the biggest changes Ive seen in her is her ability to climb the stairs. She couldnt do this before and meant we had to wash her in the paddling pool outside. But now climbing the stairs is easy for her, and she loves a bath in the tub!

She used to constantly bite her paws due to the pain her excess weight caused, but shes stopped doing this since losing weight. She also suffered from joint problems and I know that the weight-loss has helped reduce the pain and inflammation. To know shes healthier now is the best thing of all.

Pet Fit Club hasnt only impacted Missis life, but has changed Gemmas outlook too. Shes cut out junk food and increased her exercise and has lost a stone over the last six months.

Weve been on a weight-loss journey together and Im excited that this is only just the start for us, adds Gemma.

Gemma added: I cant recommend Pet Fit Club enough. They have been there every step of the way and Im so pleased that Missi can now lead a more healthy, happy and active life now.

My friends and neighbours cant believe how much weight shes lost. Pet Fit Club is the best thing we could have done for her and were going to carry on with the diet until she reaches her perfect weight.

Despite her impressive weight loss, Missi still has more weight to lose to reach her ideal weight 25kg (3st 13lb).

Missis programme has been supervised by PDSA vet nurse, Kay Brough, at Wolverhampton PDSA Pet Hospital.

Kay Brough said: The change I have seen in Missi has been remarkable. She looks like a completely different dog to the one that first came here six months ago. Every month weve seen the big changes in her as the weight has come off.

Her owner Gemma has been very dedicated, she has stuck to the diet and it has paid off in a big way.

Any owners who are worried about their pets weight should seek advice from their vet, who can work with them to get them on the right diet and safely increase their pets exercise levels.

PDSA Vet Nurse Nina Downing, who is on the Pet Fit Club judging panel, added: It has been hugely rewarding to see Missi and the other pets weight decrease over the last six months. Their success is testament to the hard work of their owners and our PDSA veterinary teams.

Pet obesity is a growing issue that affects millions of UK pets. We believe up to 50%* of dogs and cats in the UK are overweight or obese, which can lead to serious long term health problems and a shortened life expectancy.

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McDonald's McFlurry Bulldog from Walsall scoops top prize in slimming contest - Birmingham Live

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Dec 6th, 2019 | Filed under Diet Safely

captionJillian Michaels.sourceDanny Moloshok / Reuters

Question: I recently gave birth to my first child and Im finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is How do I lose the baby weight?

First of all, give yourself a break. You just built a human and it sounds like you are in your fourth trimester the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying wrap things up, tuck away the evidence, and apologize for the mess, as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to bounce back key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll its taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Our primary goals in this fourth trimester time period should be as follows:

Side note: I use words like healing because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes youre faced with right now.

The word isnt meant to scare you. Its meant to validate anything you may be dealing with postpartum whether its experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that its all normal and all will be OK. But there is simply no need to put extra pressure on yourself to bounce back quickly, and trying to do so could compromise all of the above.

Now, that weve gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldnt go for fast and dramatic weight loss at this time in your life. Even if you arent breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you arent breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesnt compromise your health, your sanity, or your babys milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says its OK to slowly resume exercising as soon as you feel up to it. As a general rule though, its strongly recommended that no matter the manner of your babys birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight youre lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to lifes changes while returning your body to its pre-baby state.

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Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - Business Insider

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Dec 6th, 2019 | Filed under Diet Safely

By Antonio MooreSpecial to the AFRO

You would think that it would be easy to get a decent meal in Baltimore, since the city has always been a foodie destination. All the best restaurants that Ive been to are either in Central Baltimore or downtown. Yelp has even ranked Baltimore City at number nine on the list of top 10 U.S. foodie cities. The seafood here is renowned nationally, and tourists who visit rave about the vast selection of restaurants and food halls all located in Central Baltimore.

On the other hand, the working class and lower class citizens of Baltimore face many barriers in food access, and oftentimes are excluded from participating in the food scene of illustrious Baltimore. Neighborhoods in the east and west parts of the city are filled with food options that would make any dietitian cringe. This is the manifestation of an unspoken weight that plagues families for generations. I like to describe it as poverty weight. Its not just the physical weight that your doctor reads off the digital scale, but the mental stressors weighing down on people that are associated with eating when growing up in neighborhoods like mine.

Living in McElderry Park, the label of my neighborhood being a healthy food priority area is ironic. Growing up in a food desert, the vision of enjoying healthy and decent food options constantly seems like a mirage. Ready to eat food spots and eateries in my neighborhood are nothing like the places that tourists rave about in blogs. Doctors would probably tell you to eat in moderation everything that the mom and pop storefronts in the neighborhood sells. These one stop shops for everything fried, salty, and ready to eat sit on every corner in my neighborhood. Most of the food available at these corner stores consist of fried chicken, lake trout, subs, and cheeseburgers to name a few. And all of those food options lack the proper nutrients for a balanced diet. Junk food like potato chips, gummy bears, and tasty cakes snacks all contribute to conditions like diabetes, but these are the complementary food items that line every aisle in the stores in my neighborhood. It wont take a dietician or someone with a PhD to understand that eating these types of food on a daily basis are some of the leading causes of dietary lifestyle diseases that disproportionately affect Black people.

Im not exaggerating when I say, some days Mikes carryout kept me alive when oodles and noodles didnt cut it. His prices are affordable, so as long as I was working with a couple of dollars, I could at least get myself something to hold me over. Mikes menu choices never changed. His menu is just the same as every other oriental and fast food storefront in my neighborhood. His menu options ranges from chicken boxes to shrimp egg rolls, and not a drop of anything healthy in between. The tastes of all the foods are different and all leave you feeling sluggish and sleepy. But eating healthy and worrying about how a chicken box a day brings high cholesterol out to play is a privilege in when its the easiest thing to get to. So, either I can eat that, or travel somewhere downtown or in Canton to eat somewhere that treats my body and taste buds better. Just like anybody else, I would love to be able to eat good and grow healthier, but, a balanced and healthy diet is not as simple as waking up and making a decision to eat healthier, for me. Filling my stomach with whatever is accessible and affordable to me to satisfy my hunger was what mattered the most growing up. The same can be said for other young people facing the same challenges in accessing a healthier, higher quality food scene. Eating in the neighborhoods can be a danger not only the health but the livelihood of families.

Just being on the street or even waiting in food spots with all the crime and beef going on in the city puts innocent people at risk. Simply walking to the store puts you in harms way. Rest in peace to Taylor Davis, the promising 18-year-old girl whose life was cut short in a triple shooting in West Baltimore. Her and two other young men (who werent named) were gunned down just walking to the store that night. When Im waiting on food from Mikes carryout Im always alert, with my eyes to the door and my ears open. The corner store that used to operate on the corner of my block never kept tenants for too long. They always ended up eventually getting robbed. Just back in October, a bullet from a stray bullet shooting flew down on Port st and into the windows at JJs carryout. The old chinese woman who takes the orders sits behind thick bulletproof glass, but if anybody was standing there waiting during the shooting could have easily been hit. People could never relax in places like those.

Just a little over a mile away from my neighborhood, there is a variety of fine eateries and pubs available to those who live there. One area off Odonnell Street hosts a variety of eateries and pubs that sit no shorter than a quarter of a mile off of the waterfront on Boston Street, and just across the street of the residential housing. Those residents have the privilege of nearby, higher quality, tightly Health Department regulated, fast casual food chains. A Chipotle, Five Guys, Chick-Fil-A, and Qdoba all operate a little under than a square mile apart from each other. Residents can enjoy the liberty taking a casual stroll to get food without getting caught up in shootouts, or being in the wrong place at the wrong time. Complemented by a Safeway grocery store, a Starbucks, and a Coldstone Creamery. Besides the Asian mom and pop storefronts in my neighborhood, we have fast food chains like Popeyes, McDonalds, Subway, Burger King, and a McDonalds. All step downs from aforementioned fast food and fast casual places.

The abundance of food at your neighbors house will not satisfy your hunger. African Proverb.

In Baltimore, the question isnt whether or not the places to enjoy good food or live a healthy lifestyle exists. There is plenty to brag about and live on. Families in neighborhoods like mine, get the most unhealthy and low grade food options on the pallet, while tourists and people live safely in the suburbs day to day without having to deal with even a quarter of what families in marginalized communities across the city deal with. The privilege of being able to live a healthy lifestyle in Baltimore City is afforded based on what zip code you live in. And for families like mine, we all bear poverty weight.

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The Weight of Poverty - Afro American

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Dec 6th, 2019 | Filed under Diet Safely

Kareena Kapoor's diet included the likes of rice and parantha: Know the diet plan in the story below

Kareena Kapoor diet plan: For long-term, sustainable weight loss, it is important to follow a diet plan without any side effects. And for thosewanta body like Kareena Kapoor Khan and want to follow her diet plan, you have landed at the right place! Her nutritionist Rujuta Diwekar makes it a point to share some of her top diet and fitness secrets on social media. It was just recently that Rujuta posted the diet plan of Kareena for her look in the song Chandigarh Mein from the film Good Newwz. The diet plan--mentions Rujuta--was followed by Kareena a week before the shoot of the song. "Every time you watch her sizzle on screen, and if you have wondered khaati kya hai, here's what it is," writes Rujuta in her post.

You will be surprised to know that Kareena's diet plan was indeed a simple one with homemade food. Her diet didn't include the likes of low-carb kale chips, fat-free milk or salads. In fact, it was a diverse mix of nutritious and hydrating foods, that are time-tested and versatile in nature.

It is not necessary to eat only salads and low-carb foods for weight loss and fitnessPhoto Credit: iStock

1. First thing in the morning

Soaked black raisins with kesar (this combination can also be an excellent remedy for period pain)

2. For breakfast

One parantha with chutney. Rujuta believes that you can maintain a healthy weight and good health by eating what your families have been traditionally eating. Parantha is a traditional breakfast food in Punjabi culture. You can make stuffed with parantha using seasonal vegetables like gobi, methi, mooli, aloo, paneer or dal. Stuffed parantha cooked with the right amount of oil and a dollop of ghee on top is the perfect combination of carbs, fibre, fat and protein that you need for breakfast on a sustainable weight loss diet.

Also read:Breakfast Options That Can Keep You Full For Longer And Help You Lose Weight

3. Mid-meal post breakfast

Nariyal pani with a pinch of sabja (basil) seeds. This hydrating drink is all you need to beat mid-meal cravings. It is also a great way to get rid of bloating you might feel this time of the day.

4. Lunch

Dahi rice and one papad. Probiotics in dahi rice is what you need for a healthy gut and gut microbiome. Dahi or curd contains probiotics that can improve digestion. A papad along with this time-tested dish can provide youwith someextra crunch and flavour.

Curd rice is a fulfilling and nutritious meal for lunchPhoto Credit: iStock

5. Post-lunch mid meal

Walnut and cheese. Walnuts are rich in omega-3 fatty acids, protein, fibre, calcium and iron. Organiccheese provides you with good fat that is necessary for assimilation of fat-soluble vitamins like Vitamins A, D, E and K.

Also read:Expert-Recommended Snacks Under 200 Calories

6. Evening meal

Banana milkshake. Banana is one of the richest sources of potassium-a mineral which is essential for keeping blood pressure under control. A glassful of banana shake will satisfy your evening hunger pangs and prevent cravings for junk and fried food.

7. Dinner

Khichdi and dahi or suran tikki and vegetable pulao. Rice, which is often blamed for causing weight gain, is actually a grain that can be easily digested. Single polished white rice can safely be included in weight loss diet, as far as you practice portion control. Khichdi, which is made from dal and rice, is a protein-rich meal with a complete amino acid profile. Suran or jimikand is great for people who carry extra weight along their waist line. Being bigger on the stomach can be because of unpredictable digestion or irritable bowel syndrome (IBS). Jimikand can rebuild your digestive process and helpin improving gut health by providing gut-friendly bacteria.

Also read:5 Underrated Health Benefits Of Eating Dinner Early

8. Bedtime

A cup of milk or banana shake. This meal is optional and should be consumed only if you feel hungry before bed time. Make sure there is a gap of 2 hours between your dinner and bed time.

"It's rather simple to stay in good shape if you take the sustainable route and actually eat local, seasonal and traditional (not just say it in words)," mentions Rujuta.

And for those of you who may be thinking that she must have exercised for 10 hours a day with this diet plan, you are absolutely wrong. This kind of meal plan allowed Kareena to train for approximately 4-5 hours in a week, and gave her enough energy to work and run her home, the celebrity nutritionist informs.

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Diet Plan For Kareena's Recent Look Revealed By Her Nutritionist - NDTV News

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Dec 3rd, 2019 | Filed under Diet Safely

One of the functions of vitamin B12 is to help keep the blood cells and nerves of the body healthy. It also plays a major role in DNA production and helps in preventing anemia, which is a general term referring to the low amount of red blood cells. It may also refer to having an abnormally fewer amount of hemoglobin in every red blood cell.Hemoglobin or Hb is a protein that can be found in red blood cells, which carries oxygen in different parts of the body and also gives blood a red hue.

Getting Vitamin B12

Since the body cannot produce vitamins, people should get it by going outdoors in the sun or from the foods and drinks they consume. The problem is during the winter season, there is not enough sunlight, and in the case of food, there are some who find it difficult to absorb the vitamin from food. Because of this, between 1.5% and 15% of the population in the UK are suffering from vitamin B12 deficiency.

Pregnant or breastfeeding women, as well as vegetarians, are also at high risk of becoming vitamin B12 deficient. This is why they have to closely monitor their diets to ensure they are getting adequate amounts of vitamin B12.Good thing, some foods are rich in vitamin B12, which you can include in your diet to prevent becoming deficient. What are these


These are small shellfishes with rubbery consistency and are packed with huge amounts of nutrients. Clams are a good source of lean protein, and they also have high concentrations of vitamin B12. This food is also high in antioxidants. vitamin b12 sources for deficiency Photo: nakoangchul - Pixabay


Beef is also rich in vitamin B12. A grilled flat iron steak can provide you with nearly 200% of the RDI for vitamin B12. The same type of steak also contains substantial amounts of vitamins B3, B2, and B6.

Animal Kidneys and Liver

Some of the most nutritious foods that you can get your hands on are organ meats. Kidneys and liver, particularly those coming from lambs, are very rich in vitamin B12. Lamb's liver is also very high in selenium, vitamin B2, vitamin A, and copper. Lamb, beef, and veal kidneys contain high amounts of vitamin B12 and can provide you with 13,000% of the RDI for each serving.


Sardines are a type of saltwater fish with small, soft bones. You often get them canned in sauces, water, or oil. If you live near the sea or a fishermens wharf, you may be able to get fresh versions of them. This fish type is very nutritious as it contains almost every single nutrient in rich amounts.

Fortified Cereal

For vegetarians and vegans, they can get their vitamin B12 requirement in fortified cereals as this food is made synthetically and does not come from animal sources. Studies have shown that regularly consuming fortified cereals can increase your vitamin B12 concentration.

For those who are at risk of vitamin B12 deficiency, there are available supplements that they can take. Pregnant or breastfeeding women, adults, persons with intestinal issues, vegetarians, and vegans, as well as those who just had stomach surgery, can safely take vitamin B12 supplements.

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Dec 3rd, 2019 | Filed under Diet Safely

By David Krause, The Aspen Times

Klaus Obermeyer landed in the United States in 1947 as an aeronautical engineer looking for work. He made his way to Aspen, thanks to Friedl Pfeifer, and became a ski instructor. Since then he has been a great influence in our community.

On Monday, Klaus joined the Centenarian Club and celebrated his 100th birthday with an afternoon party at the Hotel Jerome.

Earlier this fall, The Aspen Times spent a morning with Klaus just to get a glimpse into what keeps him going and how he stays so fit and positive. The following a question and answer from our interview with him that day.

This story first ran in The Aspen Times on Monday, Dec. 2, 2019.

The Aspen Times: What motivates you to swim and work out every day?

Klaus: I have been swimming for a long, long time. When you get to be well over 25 years old, you cant run any more. You can barely walk. But swimming you can safely do and it gives you all the motions to keep your body in fairly good shape. I swim a little more than half a mile every day. It gets me in one year all the way to Denver, and the next year I swim back. It allows you to eat well because it burns it off. As you get older, you dont want to eat more than you can burn off. Thats a very important thing. Otherwise your legs get tired of carrying that (weight) around.

EARLIER: Aspen innovator Klaus Obermeyer, still skiing at age 99, celebrated at Outdoor Retailer Snow Show kickoff

AT: Was there ever a time when you were younger and starting the business when you thought, Man this isnt going to work? Or, What was I thinking? Have you ever had any of that doubt?

KO: No. You always get to where you aim to. If you aim at Aspen Mountain you will not end up at Red Mountain. You will go up Aspen Mountain. Its a very powerful thing, an aim. You take aim at something that is doable. When I came to Aspen, Friedl Pfeifer got me here and he said, Klaus, youre an airplane technician. We need better skis, we need better poles, we need better clothing. There was no ski clothing in 1947. He said, So, anytime youre not in a class or teaching (skiing), work on it. And I said, Friedl, Ill do that. So I aimed at making a lot of things better and make it more fun for people to be outdoors and to make skiing more enjoyable and safer and share that pleasure with more and more people. And it worked.

AT: What do you think about when youre sitting on the lift?

KO: I just love nature. I just think its so beautiful to look at a tree with snow on it standing there watching you like little people. Its just such a miracle. And then you see a weasel run across, and thats another miracle. I think it is a gift what we have inheritated that took billions of years to develop. Its just such a miracle what we have inherited. All the life, all the many, many plants, the beautiful roses. How do they do it? The snails. How they can build that little house without having to go to snail house-building school? That they have that little, little thought that they inherited that they can do that. Life is such a miracle and puts a smile on your face. I love it. Love it. Love it.

Read more outdoors stories from The Colorado Sun.

AT: Its become harder to live in the mountains. Whats your advice for people who want to live here and stay positive when it can be difficult to live here sometimes?

KO: Problems are also our teachers. When we start walking we fall and we learn how to get up. So that we fell was really a good thing because it forced us learn how to walk. Problems in our business or everyday we embrace. The Japanese call it Irimee to enter it, to get to know the problem really well and make it so that its better that the problem came than it would have been if it would not have come. So, embrace the problem, love it, learn from it and thats in business every day there is something. But you can also get negative about it and that points you down.

AT: How does somebody who is 25 or 27, your age when you moved here, get to be where you are in 75 years?

KO: Set priorities. The first priority is your health what it is you need to do every day to retain as much as possible your health. Thats No. 1 in eating and exercising and living and breathing.

No. 2 is how to make a living. Thats really important.

No. 3 is what you want to do for your fun stuff.

AT: How do you maintain that positive energy every day?

KO: Thats ones choice. We have the choice of perception. Every morning in the shower I clean the mirror of perception. Its your choice. You can hate Aspen Mountain or you can love Aspen Mountain. Its up to you. I love the planet. I love the unbelievable life on this planet. The nice weather in Aspen thats great for outdoor sports in summer and winter. There are very few things one can be sad about.

Hate is a negative energy. Love is a positive energy. You always have that choice. Make it nice, make it good, make it terrific and love life and love the planet. Love everything. We are so lucky.

AT: How have you changed your diet? Do you stay away from any foods?

KO: I like everything. We have chickens at the ranch. Now, I dont eat chicken because theyre so nice. Otherwise I eat anything, everything, but not too much. Otherwise if I eat too much I have a hard time burning it off. Ive found a balance and now I dont eat what I cant burn off. That way you dont get fat and have a hard time walking around.

I cook my own breakfast: two soft-boiled eggs, radishes, avocado, a little toast. Its nice and simple. I do a small lunch. My wife is a very good cook, so she makes all kind of nice things. A lot of vegetables.

AT: Have you ever been on a snowboard?

KO: Ive been on it. Ive been punished. Im a skier. I think the snowboard did a lot of good for skiing. It brought us the shorter and wider ski. It allows you to float on snow at lower speeds than we used to have. With the narrow and longer skis you had to go very fast to make turns in deep snow. With the short, wide skis its more like a snowboard, and a snowboard is ideal in deep snow. It finally convinced the ski makers to make them shorter and wider, and its working. Now people are climbing again and skiing the backcountry, which is fantastic.

AT: What is the advice from your parents that you think about every day?

KO: Advice from my dad was to be able to laugh and enjoy. When he met somebody on the street, they would talk with each other and then when they left each other they were both laughing. He told them some joke. You dont have to pay taxes on jokes. Make life fun. Its your choice.

AT: Have you ever had a day where you just werent feeling it and said I dont feel like exercising or skiing today?

KO: No. That is against my philosophy; it is to stay No. 1 (to) keep your body and your spirit healthy by using them. To be lazy and say Im not going to do it today, I dont think thats right. Youre cheating yourself. Thats something you just dont do.

This reporting is made possible by our members. You can directly support independent watchdog journalism in Colorado for as little as $5 a month. Start here:

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As Aspen ski icon Klaus Obermeyer turns 100, he reflects on how he stays so fit and positive - The Colorado Sun

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Dec 3rd, 2019 | Filed under Diet Safely

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Brony names in the workplace, and more advice from Dear Prudence. - Slate

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Dec 3rd, 2019 | Filed under Diet Safely

Other natural ways to relieve joint pain

In the case of osteoarthritis, simple lifestyle changes can help.

The NHS explains: Exercise is one of the most important treatments for people with osteoarthritis, whatever your age or level of fitness. Your physical activity should include a combination of exercises to strengthen your muscles and exercises to improve your general fitness.

If osteoarthritis causes you pain and stiffness, you may think exercise will make your symptoms worse.

However, regular exercise that keeps you active, builds up muscle and strengthens the joints usually helps to improve symptoms.

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Best supplements for joints: Taking this supplement could significantly reduce joint pain - Express

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Dec 3rd, 2019 | Filed under Diet Safely
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