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    Get A Perfect Look Around The Clock With The vívomove® Trend Hybrid Smartwatch

    The Garmin vívomove® Trend hybrid smartwatch gives you a classic analog style and essential smart features such as notifications on your compatible smartphone and Garmin Pay™ contactless payments. Real watch hands move to reveal a hidden touchscreen display. Live better with a full suite of health and wellness tools. This includes Body Battery™ energy monitoring, heart rate monitoring, sleep score and more. The data presented is intended to be a close estimation of metrics tracked.

    READ MORE: The New Garmin Forerunner 255 Series Is A Perfect Match For Racing Addicts

    Stylish 40 mm hybrid smartwatch with a sophisticated analog look, a stainless steel bezel and smart features

    Battery life lasts up to 5 days in smart mode and up to one additional day in watch mode.

    Behind analog-style hands, you’ll find a full-dial touchscreen display. It reacts to your movements and is visible only when you need it

    Stay connected with smart notifications for incoming calls, text messages, calendar view and more when paired with your Apple® or Android™ smartphone

    Know your body better with a full suite of health monitoring features. This includes continuous heart rate sampling, Body Battery™ energy levels, Pulse Ox, sleep score, stress tracking, women’s health tracking and more. This is not a medical device. The data presented is intended to be a close estimation of the metrics tracked. Pulse Ox not available in all countries

    Breeze through checkout lines and select transit systems with Garmin Pay™ contactless payment solution (with a supported payment card)

    Get insights into your everyday fitness; including tracking your steps, floors climbed, calories and intensity minutes. Data presented is intended to be a close estimation of metrics tracked

    Connects with your paired smartphone’s GPS to track outdoor walk, run or bike activities. Includes additional activity profiles such as yoga, strength, cardio and more

    Safety and tracking features include incident detection (during outdoor walks, runs and bike rides) and Assistance. Both of which send messages with your live location to emergency contacts. (with a compatible smartphone; should not be relied on as a primary method to obtain emergency assistance)

    Enhance your style with a stainless steel bezel available in colours to suit every taste and preference

    Effortlessly change your look with 20 mm industry standard quick-release watch bands (sold separately)

    Enjoy the convenience of wireless charging with most Qi-certified charging pads. Sold separately; may not be compatible with upright charging stands or wireless chargers built into vehicles

    So where can I get one?

    Shop this smartwatch here for that classic analog style with wellness tools. More

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    So… What Is The Keto Diet Exactly?

    The second my never-tried-a-diet-in-his-life friend said he was doing keto (as mine recently did), I knew the eating plan had surpassed trend status.

    I’m going to go out on a limb and guess that, if said not-into-wellness-at-all friend has heard of (and is trying!) the keto diet, you most certainly have. Still, you may be a little hazy on the details. Well, no more!

    Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, registered dietician, of Keatley Medical Nutrition Therapy. While everyone’s body and needs are slightly different, that typically translates to: 60-75% of your kilojoules from fat, 15-30% of your kilojoules from protein, and 5-10% of your kilojoules from carbs.

    After about two to seven days of following this eating routine, you go into something called ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. Then it starts making ketones, or organic compounds that your bod then uses in place of those missing carbs—and oh, it also burns fat for more energy, says Beth Warren, registered dietician, founder of Beth Warren Nutrition and author of Living A Real Life With Real Food.

    READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet

    Why Did The Keto Diet Become So Trendy For Weight Loss?

    Believe it or not, keto was designed to help people who suffer from seizure disorders—not to help people lose weight. That’s because both ketones and another chemical produced by the diet, called decanoic acid, may help minimise seizures.
    Jessica Cording, New York-based registered dietician

    But people who started following the keto diet noticed weight loss for a few reasons: When you eat carbs, your body retains fluid in order to store carbs for energy (you know, in case it needs it). But when you’re not having much in the carb department, you lose this water weight, says Warren. Also, it’s easy to go overboard on carbohydrates—but if you’re loading up on fat, it may help curb cravings since it keeps you satisfied.

    That, plus the fact that ketosis encourages your body to burn fat, means you can end up with pretty dramatic weight loss.

    “The keto diet took off because its ‘rules’ make sense to most people,” Keatley says. “Almost all of us want to lose some fat from somewhere on our body, and this diet focuses on fat as fuel.”

    Celebs who’ve done the keto diet didn’t exactly hurt its rep, either. (We’re looking at you, Vanessa Hudgens, Halle Berry and Kim Kardashian.)

    What Can You Expect On The Keto Diet?

    It usually takes three to four days for your body to go into ketosis because you have to use up your body’s stores of glucose, i.e., sugar first, Keatley says. Any major diet change can give you some, uh, issues, and Keatley says he often sees patients who complain of IBS-like symptoms and feel wiped out at the beginning of the diet. (The tiredness happens because you have less access to carbs, which give you quick energy, he explains.)

    Those issues are part of what’s known as the “keto flu,” Warren says. Other side effects of the keto diet, all of which are tied to carb withdrawal, can include lightheadedness, nausea, mental fog, cramps, and headaches, in addition to diarrhoea and tiredness. Luckily, the keto flu doesn’t usually last more than a week—which is coincidentally about when people start to see the number on the scale go down, says Warren.

    Some people on the keto diet also experience ‘keto crotch‘, a strange-smelling odour down there as a result of the diet.

    READ MORE: Is When You Eat More Important Than What You Eat?

    Okay, But Will It Actually Help *You* Lose Weight?

    Probably, and there are a few reasons why, Keatley says. For starters, people usually reduce their daily kilojoule intake to about 6,276 kilojoules a day because healthy fats and lean proteins make you feel fuller sooner—and for a longer period of time. And then there’s the fact that it takes more energy to process and burn fat and protein than carbs, so you’re burning slightly more kilojoules than you did before. Over time, this can lead to weight loss.

    Everyone is different, and how much you weigh when you start the diet matters, but you could safely lose around half to one kilogram a week on keto, Keatley says. “It’s sometimes more, sometimes less, depending on the individual’s caloric needs,” he adds.

    Worth noting: The keto diet isn’t a “miracle fat burner,” says Keatley. “The kilojoules in the fat must are still kilojoules, so working out and keeping total intake at a reasonable level is the only way it works,” he says. “Being on a keto diet but eating more kilojoules than you need will still add fat to your frame.”

    Who Does It Work Best For?

    Cording says the keto diet is really ideal for people who suffer from seizure disorders. If that’s not you, she doesn’t recommend it as a long-term approach because it’s so hard to stick with.

    That said, a keto diet will work for someone who really loves meat and heart-healthy oils like olive oil and safflower oil, Keatley says. However, he and Warren also stress that it’s not easy—or necessarily healthy—to follow over time (certain types of carbs are good for you!).

    If you’re interested in following keto for a short period of time, Cording says it’s important to set yourself up for success by making sure you have the right ingredients and tools to make it happen.

    Although if you just love carbs way too much to entertain the idea of doing the keto diet, well, that makes two of us.

    This article was published on www.womenshealthmag.com More

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    Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    Step one of eating the mango: peel the fruit and throw the peel away, right? Apparently, wrong! TikTokkers the world over are showing how they prepare the peels of fruits and vegetables to maximise their nutrient intake, and the science backs them up.

    While there may be reasons to peel your apples, pears, carrots or potatoes – such as to get rid of pesticide residue for example – the nutritional benefits of leaving the skin on could outweigh the reasons for eating them with skin off.

    In some countries, some fruits and veggies are routinely eaten with the peel on, like lemons, oranges, mangos and even bananas. And the benefits? Through the roof.

    Peels increase your vitamin and mineral intake

    The peels of fruit and vegetables like apples and potatoes are rich in vitamins and minerals such as vitamin A and C, calcium and potassium. While the specific nutritional content of the peel varies depending on the particular fruit or veg you’re eating, in general, if you eat the unpeeled version, you’re getting more goodness into your system. For example, the US Department of Agriculture says that a raw apple with its skin on contains up to 322% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than its peeled version. It also found that a cooked potato with its skin still on has up to 175% more vitamin C, 115% more potassium, 111% more folate, and 110% more magnesium and phosphorus than a peeled one.  

    READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

    READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

    Peels are packed with fibre

    Fruit and veg peels are an excellent source of insoluble fibre, which is crucial for ensuring gut health and preventing things like constipation. Unlike soluble fibre which dissolves in water, insoluble fibre adds physical bulk which helps to speed up the removal of waste from your gut.  This bulk also makes you feel fuller for longer, which can help with weight loss goals if you’re restricting your calories and exercising portion control. Again, the exact fibre amount you’re getting depends on the particular item you eat, but the peels of fruits like guava and tomatoes and vegetables like aubergines are especially high in insoluble fibre.

    They contain antioxidants

    Antioxidants are molecules that fight free radicals in your body, which when found in high levels can cause oxidative stress on the body and increase your risk of developing diabetes, heart disease and cancer, as well as neurological diseases such as Alzheimer’s. Antioxidants counter the effects of these free radicals, thereby lowering your risk of developing these health problems. But here’s the thing: in many fruits and vegetables, these antioxidants tend to be concentrated in the outer layer – so peeling them means you’re missing out.

    @spicymoustache Next time you grow or buy organic onions, don’t throw away the skins but use them to make this zero waste condiment which is absolutely delicious! tip – when you use the oven to cook something, use the left over heat (oven off) to dry your onion and garlic skins. Just simply keep the door shut and let them dry. ONION & GARLIC PEEL POWDER 🧅🧄 •onion peel •garlic peel •salt •pepper •paprika powder •chilly powder •optional flavours example: Mediterranean herbs, masala mix, chives & dill . STEP BY STEP: 🥣 – wash your peels together or separately depending on the quantity you have if you want 2 different powders. – tap them dry and place on a baking tray – bake at 160* for about 5 min keep an eye on it and make sure they nice and crispy when ready (turn off the oven and leave the door shut until dry) – blend them until you have a fine powder. – add salt , pepper , paprika and chilly powder for a great fries potato seasoning or get creative using different mixed Mediterranean herbs or a masala mix . – the quantity depends on how much peels you have so taste the mix first to get the best result #fyp #foryoupage #contentcreator #zerowaste #onion #garlic #zerowastetips #zerowastehacks #zerowasteliving #zerowastetiktok #easyrecipe #veggiescraps #ecofriendly ♬ Bach unaccompanied cello suite “Prelude” – Jianteng

    They can be medicinal

    Some peels that we’d normally consider inedible in their whole form have exceptional health benefits. Citrus peels like those of oranges, lemons and grapefruit contain large amounts of flavonoids, which have many medicinal benefits such as being anti-cancer, anti-inflammatory and antiviral. To make them more pleasant to eat you could grate them and use them as zest, or cut them into strips and add them to salads or smoothies, or even turn them into treats like orange marmalade or lemon curd. You can also benefit from using them on your skin too, thanks to their antibacterial and antimicrobial properties. When applied topically – such as ground up into a paste and used as a face mask – they can improve pigmentation, inflammation and even increase the skin’s elasticity to reduce signs of ageing.  

    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    It’s more convenient

    We get it. We’re busy, and so are you. Saving time on meal prep could mean…just leaving the peel on! Think: shorter times to prepare school lunches or dinners – and the skin on means you’ll preserve the natural moisture in them too.

    In many cases, such as with avocadoes or pineapple, the skin is simply too rough or prickly to eat. While in other cases, people may peel items in order to get rid of the residue of pesticides that could be on them. However, it’s worth considering that peeling isn’t completely fool-proof, so these pesticides may still reach inside the fruit. Because of this, it’s more worthwhile to try and source organic food that limits or even cuts out the use of harmful chemicals for pest control. Beyond this, you can also remove much of the pesticide residue by washing – so invest in a good scrubbing brush to wash them thoroughly before eating them – peel on of course! More

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    8 Easy Core Yoga Poses That’ll Fire Up Your Abs

    Amy Dixon, an exercise physiologist and group fitness manager, has created this workout that builds muscle, improves flexibility, and melts away stress. Big bonus: these core yoga poses will fire up your abs.

    These moves roll yoga and strength into one neat package. They’re so effective because each exercise calls on your entire core and requires balance (thanks to the yoga moves), so your whole body, not just the targeted muscle, works through its full range of motion. Tackle the moves two non-consecutive days a week and you’ll notice sleeker definition – and a calmer mindset – within four weeks.

    Lateral Bend And Reach

    This core yoga pose works the core, shoulders, hamstrings and inner thighs.

    Grab a pair of dumbbells and stand with your feet about 1.2 metres apart. Turn your left foot out 90 degrees. Raise your right arm straight up above your shoulder, palm facing in (A). Brace your abs and bend to the left, lowering the left dumbbell to your left ankle (B). Rise back up, keeping your right arm overhead. Do 12 to 15 reps, then repeat on the other side. Do three sets, resting for up to 30 seconds between sets.

    READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

    Dog Press

    This core yoga pose works the core, shoulders, pecs, lats, back and hamstrings.

    Stand a bit behind a Bosu. Bend into down­ward dog, placing your palms about 12 centimetres apart on the dome and lifting your hips towards the ceiling (A). Place your right hand a metre in front of the Bosu and place your right knee on it. Follow with your left hand and left knee (B). Do a push-up (C). Step back into downward dog. That’s one rep. Do two sets of 8 to 10, resting for 30 seconds between sets.

    Rock The Boat

    Works entire core.

    Draw your knees towards your chest, lift your head and grab your legs below the knees (A). Rock up and balance on your glutes (B). Keeping your back long and chest lifted, straighten your legs and extend your arms (C). Hold for three seconds, then tuck in and roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    Dive & Roll

    Works back and glutes.

    Place a weighted bar half a metre in front of a Bosu. Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the bar towards the Bosu as you lower your legs towards the floor (B). Roll back to start. That’s one rep. Do three sets of 12 to 15 reps, resting for up to 30 seconds between sets.

    Trainer TipKeep your neck in line with your spine throughout the move.

    Crescent Lunge and Row

    Works back, glutes, hamstrings and quads.

    Grab a three-to-five kilogram dumbbell in your right hand and stand with your feet together, arms at your sides. Lunge forwards with your left leg until your left knee is bent at 90 degrees. Lower your torso as close as possible to your left knee, as you raise your left arm out to the side to shoulder height, palm down. Allow the dumbbell to hang naturally (A). Row the dumbbell straight up until your right elbow passes your torso (B). That’s one rep. Continue rowing, without standing up, for 12 to 15 reps. Return to start and repeat on the other side. That’s one set. Do three sets, resting for up to 30 seconds between sets.

    Trainer TipKeep your rowing arm close to your side.

    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

    Tricep Warrior

    Works core, triceps, glutes, hamstrings and quads.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet together, arms at your sides. Rest your right toe on the floor about half a metre behind you (A). Bend forwards from the hips and raise your right leg until your body forms a T. Bend your elbows to bring the dumbbells directly under your shoulders, palms facing in (B). Keeping your upper arms still, extend the dumbbells straight back (C). Curl them back to your shoulders. That’s one rep. Do 15 to 20 without lowering your leg. Rest for 30 seconds, then repeat on the other side.

    Bicep Warrior

    Works shoulders, biceps, glutes, hamstrings, and inner and outer thighs.

    Grab a pair of two-to-four kilogram dumbbells and stand with your feet about a metre apart. Turn your left foot out 90 degrees and, hips and shoulders facing forward, bend your left knee at 90 degrees. Extend your arms to shoulder height (A). With your upper arms parallel to the floor, do a bicep curl, bringing the dumbbells to your shoulders (B). Slowly re-extend your arms. Do 15 to 20 reps; rest for 30 seconds and repeat on the other side. More

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    10 Reasons Why You Should Take Up Cycling In 2023

    The benefits of cycling finally got their dues during lockdown, when the number of people going for a ride increased by 200% on weekends and 100% on weekdays. 

    I got into cycling, and I’ve never been into cycling in my life. I didn’t even know what cleats were. I really got into it, and I really, really enjoyed it.
    Michelle Keegan 

    Back then, it was all about outdoor cycling. The beauty of cycling (and one of the biggest benefits) is that it takes so many different forms; maybe you’re one of said people who swears by getting outdoors for long countryside rides, while some of you might live for intervals on the Peloton parked in your living room, or the exercise bike at your local gym. Whichever shape your cycling sessions take, know that the benefits of cycling apply to all.

    Here are 10 reasons to consider taking it up in 2023. On your bike.

    1. It’s a low-impact form of cardio

    Loui Fazakerley, a sports performance coach and keen cyclist at It’s Only A Hill, tells us:

    ‘Cycling, as a low-impact workout, is much easier on the joints and your skeletal system than most cardio workouts, like running and HIIT workouts that involve jumps such as burpees. But cycling is still a great cardio workout for your lungs.’
    Loui Fazakerley

    And you don’t necessarily need to get outdoors; one 2019 study in the journal Medicina found that indoor cycling could improve your aerobic capacity, i.e. your cardiovascular system’s ability to provide your working muscles with oxygen, which it then uses for energy. It’s a no-brainer for anyone suffering with, or recovering from, injury. But remember that weight-bearing activities are required for promoting bone density – these include walking and strength training.

    2. Cycling is a great way to sightsee

    ‘A big benefit of cycling is that it gives you a huge sense of freedom. It is a great way to see the city or the countryside, and cover more ground than you can on foot,’ Fazakerley explains.

    3. It’s a mood-booster and stress-reliever

    Cycling is proven to ease stress and anxiety by calming external thoughts and forcing you to concentrate on your cadence and any speed or incline you might be working with. Fazakerley adds, ‘Once you’re confident and proficient on the bike, you can find yourself zoning out into a state of meditation, when out in quiet country lanes or on quiet roads.’

    One study found that the positive mental feelings that come from cycling are largely down to the release of endorphins in your body, which counter the production of cortisol (the stress hormone). The same research also found that cycling outside increased these effects.

    4. It’s a good way to socialise

    ‘Cycling is a great way to meet new people at one of the many cycling clubs across the UK,’ Fazakerley says. ‘Whether you want to ride fast or just want to have great conversation on or off the bike, there is a cycling club out there for you. Rides – more often than not – usually have a coffee stop in the middle, or the end… or both! The coffee is usually accompanied with a slice of cake, too. Remember, a healthy and happy life is all about balance.’

    5. Cycling can help with weight loss

    If you’re a loyal WH reader, you’ll know by now that there are plenty of factors to consider if you want to lose weight: your nutrition, NEAT exercise levels, sleep habits, and stress levels, to name a few. Studies have shown that cycling can also help, by reducing body fat and increasing muscle, which encourages healthy weight management since the more muscle mass you have, the more calories you burn at rest. Other studies have also shown that complementing cycling with sprint and weightlifting can contribute to weight loss, by increasing your metabolism and building muscle.

    You can also read: What You Need To Know About Doing Cycling Classes For Weight Loss

    6. Cycling can be adapted to suit all levels

    As the age-old adage goes, anything once learned and easy to resume is ‘like riding a bike’. So long as you’ve done it before, you’ll be able to do it again, so a big benefit of cycling is that it appeals to both beginners and advanced exercisers. Once you’re back on the saddle, you can adapt your cycling workout to suit your fitness level; go for low intensity if you’re just getting used to it, or try sprint or incline intervals if you’re up for a challenge.

    7. It’s good for the environment

    One benefit of cycling that can’t go without mentioning is its environmentally friendly nature. Recent research found that commuting by bike over car once a day, decreases your carbon footprint by 67%, while it takes approximately 5% of the materials and energy needed to make a car, and a bike produces zero petrol. We rest our case.

    8. Cycling builds muscle

    ‘It strengthens your quads, glutes, hamstrings and calves,’ says Fazakerley. ‘To make sure you’re getting the most resistance, make sure you push and pull down on every pedal with equal effort, rather than pushing down and letting the pedals spring back up. The pushing will activate your quads and the pulling will activate your hamstrings.’

    Change gear for a higher resistance on a standard outdoor bike, or increase the resistance on the notch of an indoor exercise bike to do so. A 2015 study proved that cycling certainly can help increase your muscle mass, but you’ll need to incorporate resistance training in your routine to achieve your full strength potential.

    9. It saves time and money

    If you’ve got this far in the article, it should be pretty clear that the health benefits of cycling abound, but there are practical pros to outdoor cycling, too. For one, cycling as a mode of transport will save you money on all the public transport/petrol you may use otherwise. What’s more, you’ll spend less time sitting in traffic, or queues at car parks, bus stops or train stations. Go figure.

    10. Cycling could help you live longer

    A study published in the journal Sports Medicine showed that those who habitually travel by bike live longer, healthier lives. The review looked at 17 previous studies with a total data set of 478,847 participants and found that ‘casual cyclists’, a.k.a. people who consider cycling a way of life as opposed to a get-fit-quick fix, had a 23% higher chance of avoiding premature death, as well as a significantly reduced risk of cardiovascular illness.

    The article Benefits of cycling: 10 reasons to take it up in 2023 was originally published on Women’s Health UK More

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    Fibre For Weight Loss: How Much Should You Eat? What Nutritionists Recommend

    If the phrase “fibre in your diet” calls to mind images of your mom popping Metamucil tablets, we don’t blame you — fibre is basically the Golden Girls of the nutrient world. However, it’s also essential for weight loss.

    Fibre is about as close to a magic weight loss ingredient as you can get, says Keri Gans, author of The Small Change Diet. Unfortunately, most of us aren’t getting enough of it, she says. Here’s everything to know about fibre intake for weight loss.

    How much fibre should you eat per day?

    The average woman should be getting 25 grams of fibre per day, according to the 2015 to 2020 Dietary Guidelines. That’s the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we’re going to take a wild guess that you’re not eating that many apples.

    How does fibre help you lose weight?

    Getting an adequate amount of that nutrient through whole foods (not fibre supplements, more on that later) keeps you fuller longer because fibre digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fibre-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

    READ MORE: Finally, A Medical Aid Is Offering DNA Tests To All Members

    Another bonus that comes with packing fibre into your diet is that healthy, weight-loss-friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fibre quota, rather than counting calories, you’ll likely end up making better food choices overall, she says.

    What are the other health benefits of eating enough fibre?

    Fibre is an essential nutrient for health, says Katie Hake, a nutritionist at Indiana University Health. “Fibre can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes,” she says.

    On top of that, this essential part of your diet keeps your digestive system trucking along, so you won’t be bloated or constipated. (*Insert poop emoji here.*) How exactly does fibre do that? It depends on the kind you’re consuming.

    There are three kinds of fibre: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. “Soluble fibre, from oats, nuts, and seeds, acts as a broom to ‘sweep’ things along,” says Hake. Insoluble fibre, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. “[It’s] non-digestible and adds bulk to the stool, which can aid in moving things along,” says Hake.

    Then, there’s fermentable fibre, which you can get from foods like beans and garlic. “Fermentable” means the fibre holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

    How can I eat 25 grams of fibre a day?

    Since pounding six apples at the end of your day to meet your fibre goal isn’t appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

    “All of your meals should include at least eight grams of fibre,” she says. To hit the 25 grams per day goal, snack on a medium pear or half an avocado, which has about six grams of fibre each, says Gans.

    READ MORE: Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

    To ramp up your fibre intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fibre-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fibre is your friend.

    What foods are highest in fibre?

    If you need more ideas of high-fibre foods you can add to your daily diet, there are plenty of other options. Here’s a list of foods you can try, according to Hake.

    Lentils (7.8 g of fibre per half cup): “Lentils can be a great source of protein for lentil tacos, chilli, or stuffed in cooked peppers,” she says.

    High-fibre bran cereal (9.1 grams of fibre per half cup): “It’s an easy food to add to yoghurt or eat for breakfast to help keep you full for a busy day ahead,” Hake says.

    White beans (9.6 grams of fibre per half cup, cooked): Hake notes that white beans are easy to add to a soup or salad for an added fibre boost.

    Black beans (7.7 grams of fibre per half cup, cooked): “These make a great base for all kinds of meals and add additional fibre,” she says.

    Artichokes (7.2 grams of fibre per half cup, cooked): Try adding artichokes to a salad or on top of homemade pizza for a twist.

    READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

    Can you eat too much fibre — and what happens if you do?

    It is possible to have too much fibre, especially if you’re incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you’ve had too much, you’ll feel it. “Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation,” says Hake.

    Again, the best way to avoid going overboard is to avoid fibre supplements. (Tip: It’s also better to get fibre from natural foods because it encourages you to eat more nutritious options, which you might not if you rely on supps — not ideal for weight loss.)

    If you’re just beginning to monitor and up your fibre intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fibre.

    The bottom line: Fibre is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

    This article was originally published on www.womenshealthmag.com More

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    The Only Loaded Nachos Recipe You’ll Ever Need

    Summer nights are for fun food. And this recipe has that in scoop. This is definitely a “do try this at home” kinda dish and once you’ve made it once, you’ll never want to try another loaded nachos recipe again.

    Best part? We’re well aware most people would’ve already abandoned their New Year’s resolutions or goals. And we’re here to help you get back on the right track (or even find a new goal). Without taking more of your precious time.

    You Can “Read” While You Make This Loaded Nachos Recipe

    If you promised you’d read more this year but have found your bookshelf doing little more than collecting dust, this is for you. Meet your new BFF — Blinkist. This app condenses non-fiction books into 15-minute audiobooks. So, you’ll be able to get at least one or two in while nailing this nachos recipe. Reading challenge, sorted!

    READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

    Beef & Bean Loaded Nachos Recipe

    Loaded nachos are one of those dishes so delicious you can’t really choose a stand out ingredient. Between the guac, cheese, chips, beans, meat and more, with every layer you add, the more moreishs it becomes.This loaded nachos recipe might be the exception, though. The star of this show is the cheese. It’s a souped-up béchamel — saucy, stretchy and delicious. You’ll never want to make nachos any differently after trying this recipe.

    Prep Time 10 minsCook Time 30 mins

    Course Main CourseCuisine Mexican

    Servings 6 people

    1 Frying Pan1 Oveproof Dish
    1 tbsp Olive oil1 kg Beef mince1 tbsp Dried oregano2 tsp Ground cumin2 tsp Smoked paprika1 tsp Ground coriander1 Onion, chopped3 Garlic cloves, crushed1 tbsp Tomato paste (concentrated puree)400 g Tin black beans, drained and rinsed400 g Tin chopped tomatoes2 tbsp Sea salt100 g Corn chipsBig dollop of sour creamCheese Sauce500 ml Béchamel sauce mix125 ml Milk200 g Grated cheddar125 g Grated mozzarellaGuacamole3 Small avocados, roughly choppedJuice of 1 limet tsp Sea salt1 tbsp Spring onion, green part only, chopped1 tbsp Coriander, chopped1 tbsp Pickled jalapeño, choppedTomato Salsa2 Roma tomatoes, chopped1 Golden shallots, chopped1 tbsp Olive oil1 tsp Red wine vinegar1 tsp Sea salt1 tsp SugarOptional IngredientsA margarita Although this could be classed as essential
    Preheat the oven to 180°C. Heat the oil in a large frying pan over high heat and brown the mince for 5 minutes or so, breaking up any large lumps as you go.Add the spices, onion and garlic and cook for another 5 minutes until the onion has softened.Add the tomato paste, black beans and tinned tomatoes. Half-fill the tomato tin with water and swish it around, then add to the pan. Season with the salt.Simmer over medium heat for 10 minutes so it reduces a bit. Meanwhile, for the cheese sauce, make the béchamel, adding the milk slowly until the sauce is smooth. Fold in the grated cheese until melted and combined. Mmmm.Transfer the mince mixture to an ovenproof dish and nestle the corn chips on top.Drop spoonfuls of cheese sauce over the meat and corn chips.Bake for 10 minutes until golden and bubbly.While that’s happening, make the guacamole by combining all the ingredients in a bowl.Ditto for the tomato salsa.Eat the nachos with the guacamole, tomato salsa and sour cream.

    Keyword beef, mexican dish, nachos More

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    What Exactly Is The OMAD Diet?

    What’s your favourite meal of the day? Maybe it’s breakfast when you can have a hearty plate of eggs and bacon, or dinner when you can finally have that salmon you’ve been thinking about all day.

    Now, imagine that’s the only meal you can eat each day. That’s the premise behind the OMAD diet, which stands for “one meal a day,” which is essentially a form of fasting.

    While fasting can be good for you (just ask Vanessa Hudgens or Jenna Jameson), some experts believe certain methods like the OMAD diet aren’t a healthy, sustainable solution for weight loss. Here’s what you need to know.

    What exactly is the OMAD diet?

    “Think of OMAD as intermittent fasting on steroids,” says Dena Champion, registered dietician of The Ohio State University Wexner Medical Center. “OMAD is literally when someone eats one meal daily during one hour of the day and then fasts the other 23 hours.” You are allowed to drink black coffee or other non-calorie drinks during that fasting time—but nothing else.

    On top of that, you’re instructed to eat that one meal during the same four-hour window every day, says Jen Oikarinen, a clinical dietitian with Banner University Medical Center Phoenix. “Consistency is emphasised in the OMAD diet,” she says. And while it is recommended that you make healthy food choices, it’s more about when you eat than what you eat, says Champion.

    READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

    OMAD dieters are supposed to adhere to a set of rules known as the “4 ones,” says Oikarinen. So if you’re on the OMAD diet:

    You should only be eating one meal per day

    You can only eat within one hour of your four-hour eating window

    You must eat off an 11-inch (27cm) diameter plate

    Your meal shouldn’t be more than seven centimetres high on your plate (so…a mountain of french fries is definitely off-limits)

    Worth noting: While the OMAD diet is technically a fasting diet, it’s quite different from other intermittent fasting diets like the 16:8 diet, which instructs you to fast for 16 hours and eat three (or four!) meals during the remaining eight hours.

    READ MORE: This Vegetarian Recipe Makes The Perfect Movie Night Snack

    So, can the OMAD diet help me lose weight?

    Yes, but again, some experts say it’s neither healthy nor sustainable weight loss.

    OMAD is basically a starvation diet if you follow all the stipulations, says Rebecca Elbaum, a clinical administrative dietitian at Montefiore Medical Center in New York. That’s because you’re not consuming enough calories with just one meal as you would by eating three or four times a day, so weight loss will occur.

    Also, because you’re eating so little (and so sparingly), you’d also likely go into ketosis (the state during which your body burns fat for fuel instead of carbs) from this diet—not because you’re upping your fat content and decreasing your carbs, but because you’re eating very little in general, says Elbaum.

    Aside from the weight loss, a fasting programme like OMAD can also result in mood swings, muscle loss, hormone disturbances, and even changes in your menstrual cycle (like having it stop completely), says Oikarinen. “Another major concern is the increased risk for nutrient deficiencies; decreased intake of food also means decreased intake of beneficial vitamins and minerals,” Oikarinen says.

    One study showed that compared with people who ate three meals a day, the risk of death increases by 30%, and goes up even more for cardiovascular-related deaths. And, skipping meals is closely related to having an unhealthy diet, a higher intake of alcohol and taking in less energy overall.

    READ MORE: Want To Manifest Your Goal? Don’t Make These Manifesting Mistakes

    Should I try the OMAD diet?

    While plenty of people sing the OMAD diet’s praises online, and some experts certainly endorse various forms of intermittent fasting, Elbaum believes not even healthy people should try the OMAD diet. And that goes doubly for anyone who’s pregnant, breastfeeding, recovering from past disordered eating, has diabetes, or even regularly exercises or lifts weights, she says.

    “Healthy weight loss will be whatever is the most sustainable over a lifetime,” she says. “This includes a healthy, balanced diet and regular exercise.”

    Interested in some type of fasting? A less intense form (like the 16:8 diet) might be your best bet. Even then, it’s wise to talk to a registered dietician about your options and how best to work an intermittent fasting diet into your lifestyle, says Oikarinen.

    The bottom line: Definitely steer clear of the OMAD diet—it won’t promote healthy or sustainable weight loss.

    This article was originally published on www.womenshealthmag.com  More