#the entire point of a healthy diet is for it to be *sustainable*

[transformer-analysis]

Transformer Prime Theory: The Optics

It’s interesting how, in TFP, the characters all have a variety of optics sizes and shapes, instead of everyone having plain solid colours like in G1 and most other continuities. And I personally believe there is some more biological reasons why some of these optics look the way they are (some big, some small, some solid colours and others not, and some having rings and others not).

TW: starvation mention.

THEORY #1:

The size of the optics is determined by how well fed and healthy the transformer is.

Firstly, we can see that most Transformers with big optics are Decepticons, who we always know have more Energon mines and supplies than the Autobots.

Secondly. Megatron has a big optic that take over the entire frame, and he is totally someone who would have a feast himself first before feeding his subjects. On the contrary Optimus have one of the smallest optic in the show, probably because, unlike Megatron, he would only eat himself when he knows his subjects are well fed. (Poor Optimus)

Thirdly, Breakdown and Bulkhead also have some of the biggest optics in their teams. Breakdown is one of the few in the show whose optics are complete solid colors, and, although Bulkhead’s optics are not solid colours, or completely take over the frame, they are still much bigger than most other Autobots. This is probably because they are both the muscles of the team so they must have been fed more so that they can be stronger and fight better. (Cliffjumper might have been one, too, because he also got a huge optic, but we never hang around him enough to know for sure)

Fourthly: Bumblebee also got big optics, probably because he is the youngest Autobot, and is probably still growing in a way, so everyone would want to make sure he got enough nutrients to grow up big and healthy.

Fifthly: I think this is the best proof of all. So throughout the show Starscream’s optics are always quite big and round (though it is not always obvious in bright lightings).

(“Partner”, Season 1 Episode 20)

However, in the Orion Episode, while Starscream was sneaking into the Nemisis to steal energons, his optics suddenly fill the whole frame

(“Orion Pax Part One”, Season 2, Episode 2)

This is likely because, since Starscream had gone rogue at this point, and we know that in “Rock Bottom” (Season One Episode 19) Starscream has been hiding energons for himself, perhaps Starscream hasn’t yet learned how to manage supplies sustainably on his own, and quickly drained his resources that he’s hide for himself before. Thus, more energons in the eyes. That’s probably also why he has taken the risk to go back to the Nemisis to steal Energon cause he was out of it already. He was living feast or famine at this point.

Now, there are some bugs in this theory, such as why Knockout have such a small pupil despite not having any reasons to starve. However, knowing Knockout and his obsession with his appearance, I believe he would totally put himself on a diet to look even more fabulous. I don’t think Transformers can really gain weight from Energons, though, at least not in the way we think, but Knockout could also just love the look of a small optic and think it fits his beauty, so he starved himself to achieve that.

One question you might have for the theory, “But it has been going around that Ratchet starve himself to save the supplies for the others, but his optics are big?” Now. Ratchet, I believe, is a different situation, which leaves us to theory #2.

THEORY #2:

The ring around the optic signify how intensely the optic was used.

Firstly, like mentioned above, Ratchet have a special optic: his centeral pupil itself is pretty small, similiar size with Optimus’s, but it got a big ring around it, making it look big. Now I think the ring have nothing to do with how well fed the Transformer is, like the theory above, it is there to supply more Energon to the function of the optic, and making it sharper basically. Knockout also have one, probably for the same reason as Ratchet.

Secondly: Bumblebee also have one. Understandable. He is the scout, he need to look afar a lot.

Thirdly: if you look closely you can see that Optimus got these colorless, metal ring around his optic, too, which no one else have, but it doesn’t have Energon in them. This is probably because he probably used to have them, as Orion Pax, who was an archives working in front of computers all the time. But over the years of not using it in the same way as much as the Prime, Energons left the ring and left the area, leaving the empty ring behind.

Now, there goes my theories and how I think the optics works, kind of. There is still a lot that I am still working on and might make another post off in the future, such as why some of them had a white ring/circle in their optics (I don’t think white rings work the same as blue rings, cause Bulkhead have a white ring but he doesn’t have any reasons to need good vision more than others.) and why their optics are different colors.

I hoped you enjoy this

[clovermarigold]

One Piece and a Sweet Tooth Reader

Luffy

Luffy learned of your particular obsession with all things sweet when he bumped into you in the middle of the night in his own kitchen raid, scooping Spoonfuls of sugar directly into your mouth. Luffy doesn't judge, as a matter of fact he's excited that he finally has someone to raid the kitchen with. Just keep in mind to let each of you have your own half of the kitchen because you have and will start fighting over food.

One night the two of you were playing tug of war with a pastry when Zoro, visibly upset, bed head and all, threw the two of you onto the crow's nest and didn't let you come down till the next day. To make things worse, he had Sanji start locking up at night, marking the end of you and Luffy's night raids.

Sanji

Sanji didn't realize the extent of your obsessive sweet tooth until he found out about yours and Luffy's nightly escapades. You had made a point to gush and praise nearly everything he made, though looking back on it, you were particularly adamant on the desert side of things.

After taking away your unsupervised kitchen access, it was apparent to the rest of the crew you were going through withdrawal symptoms. Sanji once found you passed out on the front of the deck from a particularly strong sugar crash.

Sanji makes sure to add sweet fruits and healthy alternatives so that you can enjoy your food and still eat healthy.

Nami

Nami is pretty concerned about the amount of sugar you put into your body on the daily. She has and will continue to police your diet. Once for dinner Sanji made a vegetable casserole. You of course were having none of it claiming to not be hungry. Nami pulled the ultimate mom move, not letting you leave the table until you ate your food.

Easy to say you were having none of it and acted like a child the entire time. Eventually you caved, eating a third of it, begrudgingly finding it delicious, 'damn you Sanji and your amazing ability to make garbage taste like heaven'.

Through a bit more gentle approaches and teamwork with Sanji, the two were able to get you on a more sustainable diet.

Usopp

Usopp the absolute bane of the crew's existence when it comes to fixing your eating habits. He can't help it! Just give him a small pout and he'll cave and either sneak you one of Sanji's baked goods or conveniently forget to lock the kitchen door.

Zorro has repeatedly had to scold him for being the 'weakest link'. In his defense, you never take too much advantage of him. Making sure to keep Luffy out of the kitchen when he leaves it open for you, and only ever asking when you can tell you're going to have a sugar crash.

With the exception of Sanji, who makes your delicious sweets, Usopp is your favorite person in the world.

Zoro

Zorro was fine with your unhealthy habits until it started to affect his sleep schedule. You and Luffy were not as sneaky as you thought you were, knocking pots and pans against each other in your quest for midnight munchies. Zorro slept closest to the kitchen, the only one close enough to hear your antics. It annoyed him, yes, but he put up with it, knowing in a few minutes the two of you would leave.

That was until the two of you started to argue and fight over some food. Finally losing his patients he threw the two of you in the crow's nest and slept leant up against the mast. The next morning, he told the others about your nightly ritual.

Having now explained his dwindling sugar rations, Sanji banned you and Luffy from the kitchen without Supervision. While Nami took it upon herself to fix your diet. You're still salty with Zoro about it to this day.

Shanks

Shanks has experience dealing with people with insatiable appetites. cough cough, Luffy. So, what's the difference besides a change in taste.

He doesn't police your eating habits like the others. Instead, making sure you consistently brush your teeth and eat the occasional fruit and drink lots of milk. That being said he doesn't always let you eat what you want.

"No that's quite enough" he says sliding the bowl of chocolates out of your reach. Cue, a five-hour long span of being passive aggressive. He's used to it though. And he knows the second he gives you a new treat you'll act like nothing ever happened.

Mihawk

Mihawk was never really one for candies and pestries. He prefers bitter chocolates and the occasional sweet wine, but not anywhere close to the extent of you. He isn't the biggest fan of your eating habits and will often chastise you for it. But it's never from spite or to be cruel, he just doesn't want you to get tooth rot. And considering how much you eat, it's a miracle you haven't yet.

Similarly, to Nami and Sanji, he will push you to eat healthier, but he does it differently. The other two find a middle ground in making healthy foods taste sweeter. Mihawk, for lack of a better way of saying it, dog trains you. Using sweets as a reward for eating healthy.

He will also use them to reward you in training. Hit your target dead on? Thats a sweet. He doesn't do it to be demeaning or condescending, it's just genuinely the only thing that works short of forcing the greens down your throat.

Buggy

There aren't many things capable of freaking out Buggy or catching him off guard. But the day he found out the extent of your sweet tooth was one of them.

You had a habit of eating the crew's caramel corn and cotton candy, which initially he had no problem with. All of the freaks skimmed off the top. But after a while he was running out of things to feed his audience... or, well... throw at. All he had left were peanuts and no one actually got the peanuts from the circus.

So, he took away your concession privileges.... This didn't end well. The term gremlin is best used to describe you when deprived of sugar.

Buggy's trying to enjoy peace and quiet? BAM you're there, leering at him from the shadows. Buggy's painting his makeup? BAM, you're in the mirrors reflection judging him.

Safe to say his circus is now renowned for their salted peanuts.... Someone send this man help.

[lean-mean-demon-genevieve]

Hello, I've recently started reading your blog and am enjoying it so far. I'm curious on your thoughts about a few things. What is your overall opinion on Jared? I've been noticing lately that Jared has been looking more miserable lately and looks a good bit thinner than he did a couple years ago. I also noticed his hair doesn't look as soft and shiny as it used to.

I watched the Mens Health video of an interview with him on what he eats and his workout routine. I noticed there was relatively little protein outside of him mentioning chicken, cheese and sometimes eggs and bacon. I also recall him mentioning he doesn't really eat carbs either. Do you think Gen is perhaps trying to control his diet and that it's possibly impacting his health mentally and physically? I know of people who do keto right and are healthy but I'm wondering if Jared is really doing that right, especially with what I've noticed and also tends to get sick a lot. I'm also wondering why he had to use a hyperbaric chamber to get more oxygen to his brain at one point.

Also, I saw a post of yours where you mentioned your first disdain of Gen is much stronger than it is towards Danneel. Would you be kind enough to tell me why you hate Gen a lot more than Danneel?

Thank you for your time in reading and hopefully answering this all.

Oh man, I’ve been super busy for the past several weeks, then sick, and haven’t gotten around to responding to asks in any particular order. But I’ve also been hesitant to touch this one because anyone that comes anywhere close to Jared critical content is immediately chased with pitchforks around here. It is so divided and therefore people are defending their faves to the death. Especially since Prequelgate, Jared, and thus Gen, are the current Prom King and Queen in the areas of fandom I most often see. And let me be clear that I’m not a Heller nor am I anti-Jared but I’m just also not a stan…of anyone. Honestly, I’m an “eat the rich” leftist at heart who believes anyone’s choices can be looked at with a critical eye.

(Long post under the cut)

To answer the easy stuff first, I don’t feel as strongly about Danneel because, except for a few appearances here and there, she keeps to herself lately and doesn’t give me a reason to really analyze her behaviors. I wasn’t deep into fandom during the early days of her and Jensen getting married and all of her territorial behaviors, so I don’t bring all of that with me to the present day. I do hate the way Danneel panders to Hellers and I did pick up on some irritating comments in her most recent OTH podcast appearance. The response from a fan question at HonCon about how Jensen can never impress her makes me roll my eyes and is part of their schtick that feels very tired. I don’t think we would be friends, but Danneel doesn’t get under my skin quite the same way Gen does. I think in some ways, Danneel has been more openly who she is (even if it was bitchy and unlikeable) whereas Gen has hidden behind a Mary Sue persona of golly-gee-whiz perfection…and I just respect that authenticity more.

Describing why I am anti Gen is…honestly difficult to summarize. I will link some of my other posts to help. Right away, it’s not because I’m jealous and she gets to be married to Jared. Overall, it lies in all the inconsistencies and hypocrisies which, honestly, I wouldn’t even be aware of if she wasn’t so set on proving her worth to herself by building a platform to manipulate her fans with sales pitches. She preaches sustainability while also jet-setting constantly. And she’s more of a flip-flopper than a preacher, so understanding what she even stands for is difficult. She wants to sell you 6 different supplements for the almighty gut health while also being seen drinking alcohol regularly. And when she laments about being stressed I lose my entire mind because most of us could only dream of having her version of stress. In one of her most recent IG story ads she complained that 2 trips out of the country (and away from her children) were just SO HARD to deal with! To me, instead of the relatable vibe she’s going for, she regularly comes off as entirely ungrateful and unaware of all of her privileges.

When I look at Gen, don’t see the same “goofy, light-hearted mom who is altruistically trying gosh darn hard to save the world with recycling and kindness” that her fans see. I see an uptight yet insecure grifter who skates by in this fandom by doing the bare minimum while being praised like a saint. And I think that it is her connection to Jared that affords her all the fandom grace. When people still refer to this grown man as one of their “boys” and liken him to “literal sunshine,” puppies, and sunflowers…well, imagine the positive assumptions we make about a partner that person chooses.

(I hate referring to either J as a boy, don’t come for me…and I’ve seen Jensen receiving the same stanning that also makes me gag lol)

While I hope Jared is not struggling with any other underlying health issue, his frame has appeared to change in recent years. But I’m definitely not here to say that this is due to Gen “controlling” him in any way. I do think Gen has/has had her own issues with eating (she admitted to having history of an eating disorder in a podcast once) and excessive exercise, but Jared is a grown man who makes his own decisions. Jared himself has alluded to insecurities in his body image over the years, praised what I would call disordered eating practices like fasting, and his bulked up frame as Soulless Sam was suspected of having anabolic help at the time. I do think he dabbles in manipulating diet and exercise in different ways like every one else in The Biz and I think he has a naturally lanky frame. So if he doesn’t want to work out constantly in order to stay swole, then I fully respect that. There is also the issue of his knee that no doubt impacts his capabilities as well.

As for the hyperbaric chamber (mentioned during Jared’s appearance on the Inside of You podcast on 5/24/22): he didn’t need it and the evidence that it even fixes anything just isn’t there. That doctor is a known quack, and he sucked Jared right in. At these clinics they take specialized (and not widely accepted in the field of actual neuroscience) scans of your brain and present you with scary results in order to sell these expensive chambers and their own supplements. It’s a racket. Now, how did he find his way to an Amen Clinic in Costa Mesa, CA? I really couldn’t tell you, but it does sound like the shifty, woo woo alternative medicine that Gen has also been pursuing for her “brain fog.” But then again, his supposed buddy and co-star Keegan Allen is also a health and wellness wackadoo, and we’ve seen Jared get sucked in by the likes of that young lady with the boutique IV drip clinic too. Jared has also shouted out Joe Rogan multiple times. He’s got multiple influences.

If Gen and/or Jared is concerned about their cognitive functioning, as a person with connection to the world of eating disorders, my opinion is that they invest in less oxygen chambers and instead at least consider more carbohydrates and overall calories. You’d be amazed at how much less foggy your brain feels when it’s properly nourished. And no, I’m not diagnosing anyone here, but I am saying that people with access to these expensive specialists are sometimes overlooking an answer that is right in front of their faces simply because eating a wider variety of nutrients would betray their brand. And sometimes people are scared to eat more when they can no longer workout like they use to and have an image to maintain.

[dineanddiet]

How to lose 4 kg in 30 days?

Losing 4 kg in 30 days is a realistic goal for many people, but it's important to do it in a healthy way. 

Here are some tips

Create a calorie deficit. This means eating fewer calories than you burn each day. A good starting point is to aim for a deficit of 500-750 calories per day. You can use a calorie calculator to estimate how many calories you need to eat each day to maintain your weight.

Eat a healthy diet. This means focusing on nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

Get regular exercise. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include activities like walking, running, biking, swimming, or dancing.

Make gradual changes. Don't try to change your entire lifestyle overnight. Start by making small changes that you can stick with, and gradually increase your efforts over time.

Be patient. Losing weight takes time and effort. Don't get discouraged if you don't see results immediately. Just keep at it, and you will eventually reach your goal.

Tips that may help you lose 4 kg in 30 days

Drink plenty of water. Water helps to keep you feeling full and can also boost your metabolism.

Get enough sleep. When you're sleep-deprived, your body produces more of the stress hormone cortisol, which can lead to weight gain.

Manage stress. Stress can lead to unhealthy eating habits and weight gain. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

Find a support system. Having friends or family members who are also trying to lose weight can provide you with support and motivation.

Losing 4 kg in 30 days is a challenging but achievable goal. By following these tips, you can reach your goal in a healthy and sustainable way.

[weight-loss-ok]

Why Calorie Counting Fails 90% of the Time

Are you one of those individuals who is determined to live a healthier lifestyle, either by losing weight or gaining muscle mass? If so, you’ve probably come across the concept of counting calories as a means to achieve your goals. However, I’m here to reveal a big secret: I am strongly opposed to meticulously calculating calorie intake. In this blog post, we’ll delve into the reasons why relying on calorie counting may not provide accurate or even approximate results.

The Problem with Counting Calories

Let’s imagine a scenario where you go grocery shopping and purchase rice, pasta, chicken, and various other items. You might use a program or rely on the nutritional information provided on the packaging to calculate the calories, proteins, fats, and carbohydrates in each product. However, can you be certain that these figures are entirely accurate? The reality is, there are factors beyond our control that can influence the accuracy of these numbers.

Inaccuracies in Food Measurements

Consider this: in supermarkets, poultry is often injected with a solution using a compressor and a special syringe. This process can add up to 30% of the weight of the chicken. Do the apps or programs you use account for this manipulation? Similarly, do they consider the steps involved in processing and handling the food before it reaches the store shelves? It’s challenging to obtain precise measurements of the actual meat content in a given portion. The mass of the product you consume may not accurately reflect the weight you purchased.

Individual Variations and Digestive Processes

Another crucial factor to consider is the individual variations in our digestive processes. Our bodies possess a unique set of enzymes and digestive capabilities. Even if you calculate the calories accurately, you cannot be certain how efficiently your body will absorb and process the nutrients. Factors such as stress or a poorly functioning digestive system can hinder the full absorption of the food you consume. Thus, the calories you think you’re consuming may not be entirely utilized by your body.

Lifestyle Changes and Metabolism

When embarking on a new health and fitness journey, such as transitioning to a healthier diet, your metabolism undergoes significant changes. Your metabolic processes and energy expenditure start to accelerate as your body adjusts. Consequently, your calorie requirements may fluctuate from week to week. What may have been suitable one week may no longer be adequate the next. This dynamic nature of our metabolism makes it challenging to rely on fixed formulas or calculations.

A Holistic Approach to Healthy Eating

So, what should you do instead of meticulously counting calories? As I mentioned in my previous articles, my approach is tailored for individuals starting a new lifestyle, particularly those who are not accustomed to sports or have a well-balanced diet. It’s important to shift our focus from calorie counting to a holistic approach to healthy eating.

Understanding Baseline Needs

We start by estimating a baseline calorie requirement in hypothetical units we refer to as calories. However, it’s crucial to understand that these values may not be entirely accurate. They serve as a starting point rather than absolute values. Our body’s caloric needs can vary, and we need to adapt our approach accordingly.

Listening to Your Body

Instead of fixating on calorie counts, it’s important to adopt a holistic approach to healthy eating. This means focusing on the quality of your food choices, listening to your body’s hunger and fullness cues, and prioritizing nutrient-dense whole foods. By nourishing your body with a balanced and varied diet, you can support your overall health and well-being without getting caught up in the numbers game.

It’s also worth noting that sustainable weight loss or muscle gain is not solely determined by calorie counting. Factors such as physical activity, sleep, stress management, and overall lifestyle habits play significant roles in achieving your desired results. A more comprehensive approach that encompasses these factors will yield better long-term outcomes.

Ultimately, the goal is to develop a healthy relationship with food and cultivate sustainable habits that support your well-being. Instead of obsessing over precise calorie counts, focus on nourishing your body, staying active, and making informed choices that align with your goals and values. Trust your body’s innate wisdom and strive for a balanced and enjoyable approach to nutrition and fitness.

If you liked this blog, check out our other articles on:

Your Path to Weight Loss: Portion Control

Replacing Deprivation with Excellence: The Mistake of Jake

Conclusion

Counting calories may seem like a logical approach to achieving your health and fitness goals. However, it’s crucial to recognize the limitations and inaccuracies associated with this method. In reality, the accuracy of calorie counts for packaged foods and the variations in individual digestion makes it nearly impossible to rely on calorie counting as an accurate measure of your dietary intake.

 Additionally, as your metabolism adjusts and your body undergoes changes during your fitness journey, your calorie needs will fluctuate, further complicating the precision of counting calories.

So, let go of the calorie-counting mentality and embrace a holistic approach to your health journey. Remember, true well-being goes beyond numbers on a scale or in a food diary. It’s about nurturing your body, mind, and spirit in a way that promotes overall vitality and happiness.

[drvitaltips]

Ancient Grain in a Healthy Cereal NYT Guide

Breakfast often sets the tone for the entire day, and many of us reach for cereal hoping for a healthy start. Lately, there's been a lot of talk about ancient grains making their way into our breakfast bowls. You might have even seen mentions, perhaps in sources like the NYT or crossword puzzles, pointing towards ancient grain in a healthy cereal nyt options like spelt. But what does that really mean? Are these cereals automatically better for you? While ancient grains can offer great nutritional benefits, it's not quite that simple. Let's dig into what ancient grains are, why they're popular, and how to really choose a healthy cereal, keeping insights often shared by health-conscious sources in mind.

Key Takeaways

- Ancient grains (like quinoa, spelt, millet, amaranth) are grains largely unchanged by modern breeding. - They often offer more fiber, protein, vitamins, and minerals compared to refined grains. - Benefits can include better digestion, sustained energy, and potential heart health perks. - Just having "ancient grains" doesn't make a cereal healthy; check labels for added sugar and fiber content. - Look for cereals with whole ancient grains listed first, low added sugar (< 6-8g per serving), and high fiber (> 3-5g per serving). - Not all ancient grains are gluten-free (e.g., spelt, kamut are types of wheat).

What Exactly Are Ancient Grains?

The term "ancient grains" isn't an official scientific classification, but more of a general way to describe grains and pseudocereals (seeds used like grains) that have remained largely unchanged by selective breeding for thousands of years. Think of them as the original versions, before modern agriculture focused heavily on developing higher-yield, more uniform crops like modern wheat, corn, and rice. These grains were staples in diets across the globe for centuries – think Incas with quinoa, Aztecs with amaranth, or Middle Eastern cultures with barley and farro. Because they haven't undergone the same intensive hybridization and processing as many modern grains, they often retain more of their natural nutrient profile. Common examples include: - Quinoa: A seed known as a complete protein. - Amaranth: Tiny seed, also protein-rich. - Millet: Small, round grain, versatile. - Sorghum: A staple grain in parts of Africa and Asia. - Teff: Tiny grain, cornerstone of Ethiopian cuisine. - Spelt: An ancient type of wheat (contains gluten). - Kamut® (Khorasan Wheat): Another ancient wheat variety (contains gluten). - Farro (Emmer): Yet another ancient wheat type (contains gluten). - Buckwheat: A gluten-free pseudocereal, related to rhubarb. - Barley: One of the earliest cultivated grains. Their appeal lies in this connection to the past and their often robust nutritional makeup.

Why the Buzz? Benefits of Ancient Grains in Cereal

So, why are these old-school grains suddenly trendy in our breakfast bowls? It comes down to their nutritional punch and potential health advantages. Packed with Nutrients Compared to refined grains (like white flour or white rice) where the nutrient-rich bran and germ are often stripped away, ancient grains are typically consumed whole. This means they often deliver more: - Fiber: Crucial for digestive health, helps keep you feeling full, and can aid in blood sugar control. - Protein: Important for building and repairing tissues, and also contributes to satiety (feeling full). Some ancient grains, like quinoa and amaranth, are notable for their protein content. - Vitamins & Minerals: They can be good sources of B vitamins (important for energy), iron (for blood health), magnesium (involved in hundreds of bodily processes), zinc, and other essential minerals often lacking in refined products. Potential Health Perks Eating more whole grains, including ancient varieties, is linked to several health benefits: - Heart Health: The fiber, particularly soluble fiber like beta-glucans found in barley and oats (often included alongside ancient grains), can help lower LDL ("bad") cholesterol levels. - Blood Sugar Management: The high fiber content slows down the absorption of sugar into the bloodstream, helping to prevent spikes and crashes. This is beneficial for everyone, especially those managing blood sugar levels. - Gut Health: Fiber acts as a prebiotic, feeding beneficial bacteria in your gut, which is linked to overall wellness. - Weight Management: High-fiber, high-protein foods tend to be more filling, which can help control appetite and potentially support weight management goals. Adding Variety to Your Diet Let's face it, relying solely on modern wheat, rice, and corn can get boring. Ancient grains bring different flavors (nutty, earthy, slightly sweet) and textures (chewy, fluffy, crunchy) to the table, making healthy eating more interesting.

Finding Ancient Grains in Healthy Cereal: The NYT Perspective

While you might see specific grains like spelt mentioned in an NYT crossword clue ("Ancient grain in a healthy cereal"), the broader perspective often found in New York Times food and health reporting emphasizes critical thinking when it comes to food trends. Just seeing "ancient grains" on a box doesn't automatically make it a health food superstar. Here’s a perspective aligned with principles often highlighted by trusted sources: Look Beyond the Hype Food marketers are quick to jump on trends. The term "ancient grains" can create a "health halo," making a product seem healthier than it actually is. A cereal loaded with sugar doesn't become healthy just because it contains a sprinkle of quinoa or spelt. Check the Label - What Experts Advise This is where the real truth lies. Nutrition experts, often quoted in publications like the NYT, consistently advise consumers to become savvy label readers. When choosing any cereal, including those with ancient grains, focus on: - Low Added Sugar: This is crucial. Many cereals, even "healthy" sounding ones, pack a surprising amount of added sugar. Aim for cereals with less than 6 to 8 grams of added sugar per serving. Some experts recommend even less, like under 5 grams. The American Heart Association recommends limiting daily added sugar intake significantly. Remember that ingredients like cane sugar, honey, corn syrup, brown rice syrup, and fruit juice concentrate all count as added sugars. - High Fiber: Look for cereals providing at least 3 to 5 grams of fiber per serving. More is generally better. Fiber comes from the whole grain itself. - Reasonable Sodium: Keep an eye on sodium levels, aiming for choices under 200mg per serving if possible. - Short Ingredient List: Generally, fewer ingredients, especially ones you recognize, is a good sign. Whole Grain First Make sure a whole ancient grain (like "whole grain spelt," "whole quinoa," "whole grain millet") is listed as the first or among the first few ingredients. Beware of terms like "multigrain," which doesn't necessarily mean whole grain.

How to Choose a Truly Healthy Ancient Grain Cereal

Navigating the cereal aisle can feel like a challenge. Here’s a simple checklist to help you pick a genuinely healthy option featuring ancient grains: Your Cereal Checklist: - Read the Nutrition Facts Panel: - Check the serving size. Is it realistic for how much you actually eat? - Note the added sugars (aim low!). - Look at the dietary fiber (aim high!). - Glance at the sodium. - Scan the Ingredient List: - Is a whole ancient grain listed first? - Are there multiple types of added sugars listed? - Are there artificial colors, flavors, or preservatives you'd rather avoid? - Compare Brands: Don't just grab the first box that catches your eye. Compare the labels of a few different options. You might be surprised by the differences in sugar and fiber content. - Consider Your Needs: Do you need a gluten-free option? (Remember, spelt, kamut, farro, and barley contain gluten). Are you looking for extra protein? Choose accordingly. Healthy Cereal Goals vs. Watch-Outs FeatureAim ForWatch Out ForSugar< 6-8 grams added sugar per servingHigh amounts, hidden sugars (syrups, juice conc.)Fiber> 3-5 grams per servingLow fiber content (< 3g)GrainsWhole ancient grains listed firstRefined grains, 'multigrain' (can be refined)IngredientsShort, recognizable listArtificial additives, excessive processingSodiumModerate amounts (e.g., < 200mg)High sodium levelsProteinHigher amounts can increase satiety (e.g., > 5g)Low protein content (unless adding own source)

Popular Ancient Grains You Might Find

Get to know some of the players you might see featured in cereals: - Quinoa: Technically a seed, used like a grain. It's a complete protein (contains all essential amino acids) and naturally gluten-free. Mild, slightly nutty flavor. - Amaranth: Another tiny, gluten-free pseudocereal. High in protein, calcium, and iron. Can have a slightly earthy taste. - Millet: Small, round, gluten-free grain. Mild flavor, often used in porridges or puffed for cereals. Good source of magnesium. - Spelt: An ancient variety of wheat (contains gluten). Nutty flavor, often higher in protein and fiber than modern wheat. Used in flakes or puffs. - Kamut® (Khorasan Wheat): Another large-kernel ancient wheat (contains gluten). Rich, buttery flavor. Good source of protein, fiber, selenium, and zinc. - Buckwheat: Despite the name, it's not related to wheat and is gluten-free. Often ground into flour or used as whole groats (seeds). Good source of fiber and minerals like magnesium and manganese. Learn more about its profile at the Whole Grains Council. - Oats: While technically not always grouped with the 'trendier' ancient grains, rolled oats are a whole grain staple often included in healthy cereal blends and boast significant benefits like soluble fiber.

FAQs: Ancient Grain Cereals

Let's clear up some common questions: Is cereal with ancient grains always healthy? No. Just featuring ancient grains doesn't guarantee healthfulness. A cereal can contain ancient grains but still be loaded with added sugar, low in fiber, or highly processed. Always check the Nutrition Facts panel and ingredient list. Are ancient grain cereals gluten-free? Some are, some aren't. Ancient grains like quinoa, amaranth, millet, buckwheat, sorghum, and teff are naturally gluten-free. However, ancient wheat varieties like spelt, Kamut® (Khorasan), einkorn, and emmer (farro) contain gluten, as does barley and rye. If you need gluten-free, carefully read the ingredient list and look for a certified gluten-free label. What is the healthiest ancient grain? There isn't one single "healthiest" grain. Each offers a unique profile of nutrients. Variety is key! Quinoa and amaranth stand out for protein, teff for calcium, barley for soluble fiber, etc. The best approach is to include a variety of whole grains (ancient and modern) in your diet. How much sugar is too much in a "healthy" cereal? Most experts recommend aiming for cereals with 10 grams of added sugar or less per serving, with many advising less than 6-8 grams for a truly healthy choice. Be mindful of serving sizes when checking this. Can ancient grain cereal help with weight loss? It can be part of a weight loss plan, but it's not a magic bullet. The fiber and protein in whole ancient grains can help you feel fuller for longer, potentially reducing overall calorie intake. However, portion control is essential. Some "healthy" grain bowls or large servings of cereal can still be high in calories. Focus on overall diet quality, portion sizes, and calorie balance for weight management.

Conclusion: Smart Choices Beyond the Buzzwords

Ancient grains offer exciting flavors, textures, and nutritional benefits that can certainly upgrade your breakfast cereal. They connect us to agricultural history and often provide more fiber and nutrients than their highly refined modern counterparts. However, the key takeaway, echoing advice often seen in sources like the NYT and from nutrition experts, is to be a smart shopper. Don't be swayed by the "ancient grain" label alone. Turn the box over, scrutinize the added sugar and fiber content, and check that whole grains lead the ingredient list. Choosing an ancient grain in a healthy cereal nyt style means looking past the marketing and focusing on the real nutritional facts. By doing so, you can truly harness the benefits of these time-tested grains for a genuinely healthy start to your day. Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health. Read the full article

[nursingwriter]

¶ … healthy diet" is and what it is not. When using the term "diet" most people instantly think of "weight loss" and deprivation. Many of us know from painful experience that the weight loss accomplished by starving our body is rarely sustained on a long run. We fall back in our old bad eating patterns ending up with more weight than we had when we started "dieting." Few of us know that the word "diet" comes from the Latin word "diaeta" which means "way of living." The report will point out that we need a new nutritional perspective on the way of leaving instead of falling victim to fat diets, such as low-fat, high carbohydrate diets or their counterpart: high-fat, low-carbohydrate diets. The low-fat, high-carbohydrate diet popular among millions of Americans since the 1980s has failed us completely. The low-carbohydrate, high fat diet forms are reportedly more successful. Nevertheless, today we are the fattest people in the developed world. We are in the midst of a national obesity crisis, and Americans are still getting heavier. Today, about 65% of adults and 15% of children and adolescents in the U.S. are overweight or obese (Klein 1). What I strongly recommend against this epidemic obesity is a balanced diet consisting of all three macronutrients: Protein, carbohydrates and fat. I will show by example of scientific research of the diet that French people live on, that it is possible to become slim and healthy simply by watching portion size and following a balanced diet. Ever since the surgeon general recommended in 1988 that Americans severely reduce their consumption of fat, especially saturated fat (Eades 5), millions of Americans hopped on this bandwagon in a desperate desire to lose weight. A natural consequence of our obsession with severally reducing our daily fat consumption was a dramatic increase in the carbohydrate intake. Superior sources of protein, such as eggs, meat and fish almost became a side dish on our daily plate. Interestingly enough, the desired effect stayed away. The result of the "no-fat mania" as the Eades (ibid) point out has been a fatter and less healthy America. Since the 1990s, a "counter-movement" against "low fat" appeared on the stage in the shape of so called "low carb." Advocates of this diet regimen, many of them medical doctors -- advocate a high fat, moderate protein and low carbohydrate diet regimen reportedly with good weight loss results naturally resulting in an overall-improvement of the "dieter's" health. The range of carbohydrate intake that these diets permit varies from 0 g carbohydrates per day to about 40 g carbohydrates per day for weight loss. Keep reminded that one single (1) five grain bagel has already more than 45 grams of carbohydrates and would surmount the daily allotment of carbohydrates. I wonder whether this sustainable in the long run. I also wonder whether it is necessary to succumb to either one of these extreme diets. I have always been a strong advocator of a balanced diet where the entire caloric content of food comes from all three macronutrients that is sometimes coined: "The French Paradox" (Shulman, 1). The name is due to the observation of scientists that French people can consume foods that are known for causing weight gain -- white bread, cheese, rich sauces, red wine -- and still stay slim and healthy or even lose weight. Even better, their rates of heart diseases and stroke are significantly less than in North America (Shulman 1). Scientists from   https://www.paperdue.com/customer/paper/importance-of-a-healthy-diet-45379#:~:text=Logout-,ImportanceofaHealthyDiet,-Length2pages Read the full article

[bloggingexpert8]

Paleo Tiger: The Best Tiger Nuts Butter, Tiger Nuts Oil, and Granola for a Healthy Lifestyle

Introduction

When it comes to nutrient-rich superfoods, few can rival the power of tiger nuts. Despite their name, tiger nuts are not nuts but small tubers packed with an array of health benefits. They are an ancient superfood known for their high fiber content, prebiotic properties, and essential vitamins and minerals. Whether you’re looking for a healthy alternative to conventional spreads, oils, or granolas, Paleo Tiger offers some of the best tiger nuts butter, tiger nuts oil, and granola on the market.

In this article, we’ll explore the health benefits, unique qualities, and reasons why Paleo Tiger’s products are a must-have for a healthy diet. Whether you are on a Paleo, Keto, or Vegan diet, these products provide the perfect nutrient-dense addition to your meals.

Why Choose Paleo Tiger Products?

1. Premium Quality Ingredients

Paleo Tiger ensures that all its products are made from high-quality, non-GMO, and organic tiger nuts. The production process prioritizes natural and clean methods to maintain the nutritional integrity of the products. With no artificial additives, preservatives, or added sugars, you are getting a truly wholesome superfood.

2. Nutrient-Dense and Gut-Friendly

Tiger nuts are loaded with fiber, resistant starch, healthy fats, and essential minerals like magnesium, potassium, and iron. These components contribute to better digestion, improved gut health, and sustained energy levels. If you struggle with gut issues, low energy, or blood sugar fluctuations, tiger nuts-based products can be a game-changer.

3. Versatile and Delicious

One of the best things about tiger nuts-based products is their versatility. Whether you are making smoothies, baking, or drizzling oil over your salad, there are endless ways to incorporate these nutrient-packed foods into your daily meals.

Best Tiger Nuts Butter by Paleo Tiger

What Makes Paleo Tiger's Tiger Nuts Butter the Best?

Paleo Tiger’s Tiger Nuts Butter is a creamy, nutrient-rich spread that stands out in the market for its exceptional quality and health benefits. Unlike traditional nut butters, this product is made entirely from tiger nuts, making it allergy-friendly, dairy-free, and nut-free.

Health Benefits of Tiger Nuts Butter

Rich in Healthy Fats – Supports brain function, cardiovascular health, and satiety.

High in Prebiotics – Aids in gut health and promotes beneficial gut bacteria.

Excellent Source of Fiber – Helps with digestion, weight management, and blood sugar regulation.

Nut-Free and Allergy-Friendly – A perfect alternative for those allergic to peanuts and tree nuts.

No Added Sugars or Preservatives – A pure, natural, and nutrient-dense option.

How to Use Tiger Nuts Butter?

Spread it on gluten-free toast or crackers.

Mix it into smoothies for a nutritional boost.

Use it as a dairy-free alternative in baking recipes.

Add it to oatmeal for a flavorful and fiber-rich breakfast.

Best Tiger Nuts Oil by Paleo Tiger

What Makes Paleo Tiger's Tiger Nuts Oil the Best?

Paleo Tiger’s Tiger Nuts Oil is a cold-pressed, nutrient-dense oil with a delightful nutty flavor. It is packed with essential fatty acids, antioxidants, and vitamin E, making it an excellent alternative to conventional cooking oils.

Health Benefits of Tiger Nuts Oil

Heart-Healthy – Contains monounsaturated fats, which support cardiovascular health.

Rich in Antioxidants – Helps combat oxidative stress and premature aging.

Great for Skin and Hair – Can be used topically for hydration and skin nourishment.

Supports Digestion – Unlike other cooking oils, tiger nuts oil is easily digestible.

High Smoke Point – Perfect for cooking, frying, and roasting without degrading its nutrients.

How to Use Tiger Nuts Oil?

Drizzle over salads, roasted vegetables, and grilled meats.

Use as a healthy cooking oil for stir-fries and sautés.

Apply as a natural moisturizer for skin and hair.

Mix with herbs for a flavorful dipping sauce.

Best Granola by Paleo Tiger

What Makes Paleo Tiger's Granola the Best?

If you love granola but want a healthy, grain-free alternative, then Paleo Tiger’s Tiger Nuts Granola is the perfect choice. Made with tiger nuts, seeds, and natural sweeteners, it is free from grains, gluten, and refined sugars.

Health Benefits of Tiger Nuts Granola

Rich in Fiber and Prebiotics – Supports digestive health and satiety.

Packed with Protein and Healthy Fats – Great for muscle recovery and sustained energy.

Naturally Sweetened – No refined sugars or artificial sweeteners.

Perfect for Paleo and Keto Diets – A grain-free, low-carb alternative.

Boosts Energy Levels – Ideal for breakfast or as a healthy snack.

How to Enjoy Tiger Nuts Granola?

Sprinkle over yogurt or smoothie bowls.

Enjoy with almond or coconut milk.

Eat as a crunchy snack on the go.

Use as a topping for desserts.

FAQs

1. What do tiger nuts taste like?

Tiger nuts have a naturally sweet and nutty flavor, often compared to coconut or almonds.

2. Are tiger nuts safe for people with nut allergies?

Yes! Tiger nuts are not nuts but tubers, making them a safe alternative for those with nut allergies.

3. Can I use tiger nuts oil for skincare?

Absolutely! Tiger nuts oil is packed with vitamin E and antioxidants, making it a great moisturizer for skin and hair.

4. Is tiger nuts granola suitable for diabetics?

Yes! Paleo Tiger’s Granola is low in sugar and high in fiber, helping regulate blood sugar levels.

5. What diets are tiger nuts products suitable for?

They are perfect for Paleo, Keto, Vegan, Gluten-Free, and Whole30 diets.

6. Where can I buy Paleo Tiger products?

You can find Paleo Tiger’s Tiger Nuts Butter, Tiger Nuts Oil, and Granola on their official website and major health food stores.

Conclusion

If you are looking for nutrient-dense, delicious, and allergy-friendly food options, Paleo Tiger’s Tiger Nuts Butter, Tiger Nuts Oil, and Granola are the ultimate superfoods for a healthy lifestyle. With their exceptional nutritional benefits, versatility, and great taste, these products can help you elevate your diet while supporting gut health, energy levels, and overall well-being. Try them today and experience the power of tiger nuts!

[ordertiffit]

How Tiffit Brings the Comfort of Home-Cooked Meals to Your Doorstep

Home-cooked meals even when you are in another city, away from home! Does it not sound like a desperate wish granted? Tiffit makes it possible with its unique approach. Unlike tiffin delivery services or food delivery apps that have tie-ups with restaurants, Tiffit teams with the home chefs only. This approach has some interesting advantages.

Teaming with home chefs only - an interesting twist to food delivery service

Cooking is an important part of daily schedules in Indian homes. Home food cooks use age-old recipes passed on to them from generations. Their unique ways of preparing spices, sourcing fresh vegetables and groceries and using home-grown recipes add a distinct flavor not usually found in foods from tiffin services.

Also, they have the habit of cooking in small batches and can scale up the process when they plan a party at home. So, they can handle all order sizes with no fuss.

Tiffit utilizes all these pluses of home chefs and provides meal plans that have unique homely flavor. 

Turning every possible home kitchen into a delivery point makes it possible for Tiffit to deliver fresh, home-cooked meals as quickly as possible. It becomes possible to cater various parts of the cities with ease as a Tiffit kitchen is always round the corner.

So, when you sign up for a meal at Tiffit, you sign up for love and care that home chefs pour in their recipes. 

Assuring health and taste in every bite

Tiffit team makes an effort to go and personally inspect the services of every home chef that wishes to associate with the app. 

They lay requirements like FSSAI approvals and have multi-point cleanliness checks. So, all home chefs are Tiffit-certified. It  ensures that food is prepared using entirely safe ingredients, in hygienic environments.

By meeting all these requirements, Tiffit meals come surely packed with nutrition and taste.

Ease of customization - eat the way you want!

Tiffit encourages home chefs to offer traditional dishes to let buyers connect with their roots. The meal plans come with the flexibility to customize, individualizing the experience for each app user. 

One can select bread type, level of spiciness, order size, etc. to customize meals as required.Thus, staying on healthy, sustainable diets becomes easy with Tiffit meals.

Order in a jiffy - perfect answer to those untimely cravings

Tiffit app is quite simple to use. Customers can download the app, add the location, and take time browsing through the menu. The app is made quite user-friendly with ordering support at every stage. 

There are several payment methods added to let customers pay for the meal as they desire. This simplicity in working makes ordering hassle-free and lets buyers get the homemade food delivered to their doorsteps whenever cravings hit in.

To conclude,

If you are not able to cook due to any reason and need homemade food delivery to your doorsteps, Tiffit offers the perfect solution. This home food delivery app is present in several cities and is repeating the initial success it tasted in Dehradun where it revolutionized the way food delivery services worked.

[cleverhottubmiracle]

You found a weight loss method that works for you: the pounds are coming off, your clothes are fitting better and you’re starting to feel more confident. But, if you’ve noticed an unexpected and unflattering side effect of your weight loss is also hair loss, you’re not alone. “I see this all the time in my practice,” says Ross Kopelman, MD, a hair transplant surgeon at Kopelman Hair Restoration. “When patients lose a significant amount of weight, especially quickly, it can trigger a type of hair shedding called telogen effluvium.” It’s a common concern, especially for women, and understanding the connection is key to addressing it effectively. Read on to learn about the connection between weight loss and hair loss and how you can easily reverse it. The 2 ways weight loss and hair loss are connected 1. You’ve lost weight quickly Rapid weight loss acts as a shock to the system, explains Dr. Kopelman. This sudden change forces more hair follicles into the resting (telogen) phase of the hair cycle and these resting hairs begin to shed a few months down the line, often dramatically. But, Dr. Kopelman assures, while short-term rapid weight loss can cause hair shedding, “I tell my patients not to panic because, in the long run, sustainable weight loss can actually help improve hair health—especially for people with conditions like polycystic ovarian syndrome (PCOS), insulin resistance or metabolic syndrome.” These conditions can contribute to hair thinning due to hormonal imbalances, particularly elevated insulin and androgens. He explains that when someone loses weight in a controlled, healthy way—especially with GLP-1 medications, which help regulate insulin—their overall hormonal profile improves. In some cases, hair loss related to these metabolic issues actually slows down or even reverses. “While the initial shedding can be frustrating, I remind my patients that achieving a healthy, balanced weight can ultimately lead to better scalp and hair health in the long run.” 2. You may have some nutrient deficiencies Nutrient deficiencies also play a significant role. “Hair is a non-essential tissue,” Dr. Kopelman emphasizes. Your body prioritizes essential functions, and when it’s deprived of vital nutrients like protein, iron and key vitamins, hair growth takes a backseat. “Hair health reflects overall health,” he adds, “so if your body is under strain from extreme weight loss, your hair is likely to suffer.” Are certain weight loss methods more likely to trigger hair loss? Yes, insists, Dr. Kopelman. He points to crash diets, bariatric surgery and very low-calorie diets (VLCDs) as the biggest culprits. “When you suddenly cut down on calories or undergo major metabolic changes, your body shifts into survival mode, and hair growth takes a back seat.” Important to note: While the recent popularity of GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound has also raised concerns about hair loss, Dr. Kopelman clarifies, “it’s usually not the medication itself causing shedding—it’s the rapid weight loss that comes with it.” Boy_Anupong/Getty How to tell if your weight loss is causing your hair loss “Unlike genetic hair loss, which tends to affect specific areas like the temples or crown, weight-loss-related hair shedding is diffuse, meaning it affects the entire scalp,” says Dr. Kopelman. “That’s why most of my patients complaining of weight-loss-related hair loss say they notice increased shedding all over the scalp, rather than just specific bald patches.” They often say things like, “I’m seeing way more hair in the shower drain,” or “I can’t believe how much hair is coming out when I brush.” Some also notice their ponytail feeling thinner. If someone already has underlying genetic hair thinning (female pattern hair loss), the weight loss can make it more noticeable. “That’s why I always do a thorough evaluation to make sure we’re not missing another contributing factor.” Have you ever experienced hair loss from weight loss? Is hair loss from weight loss permanent? Good news! “Telogen effluvium is usually temporary,” attests Dr. Kopelman. In most cases, it will resolve once the body stabilizes at a new, healthy weight, with most patients seeing regrowth within three to six months; full recovery takes up to a year. However, underlying deficiencies, hormonal imbalances or genetic predispositions can affect the recovery process. “That’s why I take a personalized approach, making sure we’re addressing the root cause of the shedding,” he explains. How to prevent hair loss with weight loss While Dr. Kopelman explains that this shedding is typically temporary and resolves as the body adjusts to its new weight, there are ways to minimize hair loss during weight loss and encourage regrowth. Dr. Kopelman stresses the importance of slow, steady weight loss and a focus on nutrition: Prioritize protein “Hair is made of keratin, a protein, so if you’re not getting enough, your body won’t waste energy growing hair,” explains Dr. Kopelman. Enlist these nutrients “I always emphasize a balanced diet with enough protein, iron, zinc and biotin—that’s the foundation for healthy hair.” Consider supplements A high-quality hair-focused supplement like Nutrafol or Viviscal can help bridge any nutritional gaps. Give your hair some TLC Use gentle hair care practices and avoid excessive heat styling, tight ponytails and harsh chemical treatments while the hair is in a fragile state which can all exacerbate or lead to hair loss. 4 easy ways to regrow hair after weight loss shurkin_son/Getty “The sooner we address the issue, the better the outcome,” says Dr. Kopelman. Here are some simple at-home solutions. Apply a 5% minoxidil treatment The over-the-counter treatment (also found in Rogaine) is clinically proven to help restart the hair cycle and help women regrow their hair. Click through to learn more about how minoxidil works. Massage your scalp Studies have shown that scalp massage can help increase hair thickness and may even help alopecia sufferers regrow hair. And adding in growth-inducing ingredients like rosemary oil (learn how to make your own here) or caffeine-infused serums can boost benefits. One study found that rosemary oil is as effective as minoxidil in regrowing hair. To do: Use your fingertips to gently massage the scalp in small, circular motions starting at the hairline and moving toward the back of the head. Let strands “smell” some sandalwood British research reports that when applied to the scalp, the woodsy aroma of sandalwood boosts hair-growth hormones in follicles by 30 percent. Our hair follicles contain the same receptors responsible for our sense of smell—the oil’s aroma stimulates these receptors and promotes new growth. To do: Combine 4 drops of sandalwood essential oil and 2 Tbs. of olive oil. Rub onto the scalp and damp hair and let sit for 20 minutes, then rinse. Give your hair a little tug Taking two minutes a day to gently pull on your hair ­activates genes that encourage hair growth, increasing the diameter of each strand by 8 percent. This leads to a noticeable boost in thickness in four months, says one study. Source link

[norajworld]

You found a weight loss method that works for you: the pounds are coming off, your clothes are fitting better and you’re starting to feel more confident. But, if you’ve noticed an unexpected and unflattering side effect of your weight loss is also hair loss, you’re not alone. “I see this all the time in my practice,” says Ross Kopelman, MD, a hair transplant surgeon at Kopelman Hair Restoration. “When patients lose a significant amount of weight, especially quickly, it can trigger a type of hair shedding called telogen effluvium.” It’s a common concern, especially for women, and understanding the connection is key to addressing it effectively. Read on to learn about the connection between weight loss and hair loss and how you can easily reverse it. The 2 ways weight loss and hair loss are connected 1. You’ve lost weight quickly Rapid weight loss acts as a shock to the system, explains Dr. Kopelman. This sudden change forces more hair follicles into the resting (telogen) phase of the hair cycle and these resting hairs begin to shed a few months down the line, often dramatically. But, Dr. Kopelman assures, while short-term rapid weight loss can cause hair shedding, “I tell my patients not to panic because, in the long run, sustainable weight loss can actually help improve hair health—especially for people with conditions like polycystic ovarian syndrome (PCOS), insulin resistance or metabolic syndrome.” These conditions can contribute to hair thinning due to hormonal imbalances, particularly elevated insulin and androgens. He explains that when someone loses weight in a controlled, healthy way—especially with GLP-1 medications, which help regulate insulin—their overall hormonal profile improves. In some cases, hair loss related to these metabolic issues actually slows down or even reverses. “While the initial shedding can be frustrating, I remind my patients that achieving a healthy, balanced weight can ultimately lead to better scalp and hair health in the long run.” 2. You may have some nutrient deficiencies Nutrient deficiencies also play a significant role. “Hair is a non-essential tissue,” Dr. Kopelman emphasizes. Your body prioritizes essential functions, and when it’s deprived of vital nutrients like protein, iron and key vitamins, hair growth takes a backseat. “Hair health reflects overall health,” he adds, “so if your body is under strain from extreme weight loss, your hair is likely to suffer.” Are certain weight loss methods more likely to trigger hair loss? Yes, insists, Dr. Kopelman. He points to crash diets, bariatric surgery and very low-calorie diets (VLCDs) as the biggest culprits. “When you suddenly cut down on calories or undergo major metabolic changes, your body shifts into survival mode, and hair growth takes a back seat.” Important to note: While the recent popularity of GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound has also raised concerns about hair loss, Dr. Kopelman clarifies, “it’s usually not the medication itself causing shedding—it’s the rapid weight loss that comes with it.” Boy_Anupong/Getty How to tell if your weight loss is causing your hair loss “Unlike genetic hair loss, which tends to affect specific areas like the temples or crown, weight-loss-related hair shedding is diffuse, meaning it affects the entire scalp,” says Dr. Kopelman. “That’s why most of my patients complaining of weight-loss-related hair loss say they notice increased shedding all over the scalp, rather than just specific bald patches.” They often say things like, “I’m seeing way more hair in the shower drain,” or “I can’t believe how much hair is coming out when I brush.” Some also notice their ponytail feeling thinner. If someone already has underlying genetic hair thinning (female pattern hair loss), the weight loss can make it more noticeable. “That’s why I always do a thorough evaluation to make sure we’re not missing another contributing factor.” Have you ever experienced hair loss from weight loss? Is hair loss from weight loss permanent? Good news! “Telogen effluvium is usually temporary,” attests Dr. Kopelman. In most cases, it will resolve once the body stabilizes at a new, healthy weight, with most patients seeing regrowth within three to six months; full recovery takes up to a year. However, underlying deficiencies, hormonal imbalances or genetic predispositions can affect the recovery process. “That’s why I take a personalized approach, making sure we’re addressing the root cause of the shedding,” he explains. How to prevent hair loss with weight loss While Dr. Kopelman explains that this shedding is typically temporary and resolves as the body adjusts to its new weight, there are ways to minimize hair loss during weight loss and encourage regrowth. Dr. Kopelman stresses the importance of slow, steady weight loss and a focus on nutrition: Prioritize protein “Hair is made of keratin, a protein, so if you’re not getting enough, your body won’t waste energy growing hair,” explains Dr. Kopelman. Enlist these nutrients “I always emphasize a balanced diet with enough protein, iron, zinc and biotin—that’s the foundation for healthy hair.” Consider supplements A high-quality hair-focused supplement like Nutrafol or Viviscal can help bridge any nutritional gaps. Give your hair some TLC Use gentle hair care practices and avoid excessive heat styling, tight ponytails and harsh chemical treatments while the hair is in a fragile state which can all exacerbate or lead to hair loss. 4 easy ways to regrow hair after weight loss shurkin_son/Getty “The sooner we address the issue, the better the outcome,” says Dr. Kopelman. Here are some simple at-home solutions. Apply a 5% minoxidil treatment The over-the-counter treatment (also found in Rogaine) is clinically proven to help restart the hair cycle and help women regrow their hair. Click through to learn more about how minoxidil works. Massage your scalp Studies have shown that scalp massage can help increase hair thickness and may even help alopecia sufferers regrow hair. And adding in growth-inducing ingredients like rosemary oil (learn how to make your own here) or caffeine-infused serums can boost benefits. One study found that rosemary oil is as effective as minoxidil in regrowing hair. To do: Use your fingertips to gently massage the scalp in small, circular motions starting at the hairline and moving toward the back of the head. Let strands “smell” some sandalwood British research reports that when applied to the scalp, the woodsy aroma of sandalwood boosts hair-growth hormones in follicles by 30 percent. Our hair follicles contain the same receptors responsible for our sense of smell—the oil’s aroma stimulates these receptors and promotes new growth. To do: Combine 4 drops of sandalwood essential oil and 2 Tbs. of olive oil. Rub onto the scalp and damp hair and let sit for 20 minutes, then rinse. Give your hair a little tug Taking two minutes a day to gently pull on your hair ­activates genes that encourage hair growth, increasing the diameter of each strand by 8 percent. This leads to a noticeable boost in thickness in four months, says one study. Source link

[chilimili212]

You found a weight loss method that works for you: the pounds are coming off, your clothes are fitting better and you’re starting to feel more confident. But, if you’ve noticed an unexpected and unflattering side effect of your weight loss is also hair loss, you’re not alone. “I see this all the time in my practice,” says Ross Kopelman, MD, a hair transplant surgeon at Kopelman Hair Restoration. “When patients lose a significant amount of weight, especially quickly, it can trigger a type of hair shedding called telogen effluvium.” It’s a common concern, especially for women, and understanding the connection is key to addressing it effectively. Read on to learn about the connection between weight loss and hair loss and how you can easily reverse it. The 2 ways weight loss and hair loss are connected 1. You’ve lost weight quickly Rapid weight loss acts as a shock to the system, explains Dr. Kopelman. This sudden change forces more hair follicles into the resting (telogen) phase of the hair cycle and these resting hairs begin to shed a few months down the line, often dramatically. But, Dr. Kopelman assures, while short-term rapid weight loss can cause hair shedding, “I tell my patients not to panic because, in the long run, sustainable weight loss can actually help improve hair health—especially for people with conditions like polycystic ovarian syndrome (PCOS), insulin resistance or metabolic syndrome.” These conditions can contribute to hair thinning due to hormonal imbalances, particularly elevated insulin and androgens. He explains that when someone loses weight in a controlled, healthy way—especially with GLP-1 medications, which help regulate insulin—their overall hormonal profile improves. In some cases, hair loss related to these metabolic issues actually slows down or even reverses. “While the initial shedding can be frustrating, I remind my patients that achieving a healthy, balanced weight can ultimately lead to better scalp and hair health in the long run.” 2. You may have some nutrient deficiencies Nutrient deficiencies also play a significant role. “Hair is a non-essential tissue,” Dr. Kopelman emphasizes. Your body prioritizes essential functions, and when it’s deprived of vital nutrients like protein, iron and key vitamins, hair growth takes a backseat. “Hair health reflects overall health,” he adds, “so if your body is under strain from extreme weight loss, your hair is likely to suffer.” Are certain weight loss methods more likely to trigger hair loss? Yes, insists, Dr. Kopelman. He points to crash diets, bariatric surgery and very low-calorie diets (VLCDs) as the biggest culprits. “When you suddenly cut down on calories or undergo major metabolic changes, your body shifts into survival mode, and hair growth takes a back seat.” Important to note: While the recent popularity of GLP-1 medications like Ozempic, Wegovy, Mounjaro and Zepbound has also raised concerns about hair loss, Dr. Kopelman clarifies, “it’s usually not the medication itself causing shedding—it’s the rapid weight loss that comes with it.” Boy_Anupong/Getty How to tell if your weight loss is causing your hair loss “Unlike genetic hair loss, which tends to affect specific areas like the temples or crown, weight-loss-related hair shedding is diffuse, meaning it affects the entire scalp,” says Dr. Kopelman. “That’s why most of my patients complaining of weight-loss-related hair loss say they notice increased shedding all over the scalp, rather than just specific bald patches.” They often say things like, “I’m seeing way more hair in the shower drain,” or “I can’t believe how much hair is coming out when I brush.” Some also notice their ponytail feeling thinner. If someone already has underlying genetic hair thinning (female pattern hair loss), the weight loss can make it more noticeable. “That’s why I always do a thorough evaluation to make sure we’re not missing another contributing factor.” Have you ever experienced hair loss from weight loss? Is hair loss from weight loss permanent? Good news! “Telogen effluvium is usually temporary,” attests Dr. Kopelman. In most cases, it will resolve once the body stabilizes at a new, healthy weight, with most patients seeing regrowth within three to six months; full recovery takes up to a year. However, underlying deficiencies, hormonal imbalances or genetic predispositions can affect the recovery process. “That’s why I take a personalized approach, making sure we’re addressing the root cause of the shedding,” he explains. How to prevent hair loss with weight loss While Dr. Kopelman explains that this shedding is typically temporary and resolves as the body adjusts to its new weight, there are ways to minimize hair loss during weight loss and encourage regrowth. Dr. Kopelman stresses the importance of slow, steady weight loss and a focus on nutrition: Prioritize protein “Hair is made of keratin, a protein, so if you’re not getting enough, your body won’t waste energy growing hair,” explains Dr. Kopelman. Enlist these nutrients “I always emphasize a balanced diet with enough protein, iron, zinc and biotin—that’s the foundation for healthy hair.” Consider supplements A high-quality hair-focused supplement like Nutrafol or Viviscal can help bridge any nutritional gaps. Give your hair some TLC Use gentle hair care practices and avoid excessive heat styling, tight ponytails and harsh chemical treatments while the hair is in a fragile state which can all exacerbate or lead to hair loss. 4 easy ways to regrow hair after weight loss shurkin_son/Getty “The sooner we address the issue, the better the outcome,” says Dr. Kopelman. Here are some simple at-home solutions. Apply a 5% minoxidil treatment The over-the-counter treatment (also found in Rogaine) is clinically proven to help restart the hair cycle and help women regrow their hair. Click through to learn more about how minoxidil works. Massage your scalp Studies have shown that scalp massage can help increase hair thickness and may even help alopecia sufferers regrow hair. And adding in growth-inducing ingredients like rosemary oil (learn how to make your own here) or caffeine-infused serums can boost benefits. One study found that rosemary oil is as effective as minoxidil in regrowing hair. To do: Use your fingertips to gently massage the scalp in small, circular motions starting at the hairline and moving toward the back of the head. Let strands “smell” some sandalwood British research reports that when applied to the scalp, the woodsy aroma of sandalwood boosts hair-growth hormones in follicles by 30 percent. Our hair follicles contain the same receptors responsible for our sense of smell—the oil’s aroma stimulates these receptors and promotes new growth. To do: Combine 4 drops of sandalwood essential oil and 2 Tbs. of olive oil. Rub onto the scalp and damp hair and let sit for 20 minutes, then rinse. Give your hair a little tug Taking two minutes a day to gently pull on your hair ­activates genes that encourage hair growth, increasing the diameter of each strand by 8 percent. This leads to a noticeable boost in thickness in four months, says one study. Source link

[healthalfa-2024]

Jenna Roberts- Case Study of Weight Loss. Get Her 4 Nutritional Plans

Introduction of Jenna Roberts

Have you ever heard the name Jenna Roberts? I think not. So let's start the topic. In this arena of fad diets, quick fixes, and promises of endless weight loss, true sustainable weight loss can sometimes be a mirage. But a few do manage to thrive in such an environment and emerge with impressive results, sustainable for life.

One of the girl children is Jenna Roberts. Over two years, a 35-year-old marketing manager from Chicago has lost 100 pounds through the combination of structured lifestyle modification, exercise, and mental fortitude. The next case study is an unfolding of the transformation she was about with all those challenges she went through, the strategies she used, and the psychological transformations that helped her to achieve success for a much longer term.

Background of Jenna Roberts

Jenna Roberts's weight problems began sometime in her late twenties as a cumulative result of several life stressors that ended up being encompassed in unhealthy behaviors. After she completed her MBA, Jenna hardly had any time or energy for health; her demanding career sucked out all of her time and energy. The most common food was takeout meals, including bread at least once every hour, and sugars to give her energy and keep going. Her exercise routine, which once allowed her to go to college regularly, became almost non-existent. By the time Jenna Roberts turned 33, she had weighed more than 260 pounds and was starting to feel the physical pains associated with her way of life. She'd get winded easily, climbing even the lightest of stairs or walking long distances. During one visit for a routine checkup, her doctor expressed significant concern that she was obese. He cited high cholesterol and early evidence of insulin resistance, which was at least a precursor to being pre-diabetic. This would end up being Jenna's wake-up call. Hearing the word 'pre-diabetic' shocked me," says Jenna. "I realized if I didn't make a change, I was putting myself on a path toward serious health issues."

Initial Hurdles and Mindset Change

One of the most challenging areas Jenna Roberts had to overcome was her mindset. Having made so many diets in the past, the client had attempted the keto diet, intermittent fasting, and even juice cleanses-undermined everything she was trying to accomplish. Each failure left her more disheartened than the last. The problem wasn't the diets themselves, it was my approach. I wanted instant results, and didn't want to confront the bigger picture—my relationship with food, and how I was dealing with stress.

Jenna Roberts has to begin working on sustainable habits after introspecting for some time. She consulted a nutritionist, took up membership in a local gym, and started working with a personal trainer. It was not a bed of roses, though. "I think for the first two weeks it was tough. I reached a point in my mind where I thought to myself, Oh, well, I'm done because it was like nothing was happening. I was not shedding weight dramatically but my trainer kept telling me 'It's all about consistency and taking care of your body.

The Nutrition Approach: Reinventing a Healthy Relationship with Food

The biggest win with Jenna Roberts is changing her food relationship. Instead of dieting, she was guided into an entirely balanced approach through portioning, eating in mindfulness, and nutritional awareness. She wasn't cutting off food groups or following the rules but somehow became conscious of changing her habits in eating.

She engaged in the following nutrition plan.

Portion Control-

She was instructed to eat off smaller plates and to pay attention to portion size. She quickly learned that the portions she used to eat, specifically the calorie-rich foods such as pasta and pizza, were much more than they needed to be.

Increasing Whole Foods-

Her processed foods were gradually swapped out with whole foods--lean proteins, vegetables, fruits, and whole grains. Her diet became so much more colorful and full of nutrients, balanced rather than deprived.

Mindful Eating-

Jenna Roberts also learned to eat mindfully. She listened closely for many hints from within her body that signaled hunger and fullness. This helped her have much healthier relationships with food and avoid emotional eating that was driven by stress or boredom.

Flexibility

Her plan wasn't about being perfect. If Jenna Roberts wanted dessert or a night out with friends, she was going to do it without guilt, and that helped to avoid the all-or-nothing mentality that had gotten in her way before.

The new eating system devised by Jenna Roberts did not get overnight results, but within a couple of months, she began to see steady progress. Within six months, she was able to shed off 30 pounds- motivation enough to stay the course.

Exercise Routine: Moderation Over Exuberance

Exercise was an integral part of Jenna's weight loss plan, but in the beginning, she used it carefully. Jenna Roberts had initially used boot camp-type programs which always left her feeling pooped and "burned out". This time, however, she and her trainer did things differently: instead of being energetic, moderation and incremental gains were what mattered. The regimen was to include:

Strength Training

Jenna Roberts started lifting weights three times a week. This is the first time, but it has changed her life. She built muscle, which contributes to a metabolism increase that will sustain her in burning more calories even at rest. Strength training also made her body tone and prevented loose skin, typical with most of the weight loss programs.

Cardiac Exercise

Jenna Roberts first began doing lower-impact exercises, such as walking on the treadmill and cycling. As she became healthier, she was slowly added to more intense cardio exercises. The most significant addition was in terms of interval training and running. However, at the tail end, Jenna was enough of a proficient runner to cross the finish line in 5K races-never once in her wildest dreams did that seem possible when she first started.

Flexibility and Mobility

On top of her strength and cardio, she is now a yoganee. She added that it helped enhance flexibility and reduce the level of stress, and the risk of injuries. Yoga also helped to keep her mentally grounded during the weight loss process.

The Daily Movement

Jenna Robertstook on the culture of making more movement in life. She decided to use the stairs instead of going up through the elevator, parked at the far end of the office parking lot, and even made sure to walk during lunch breaks. These easy moves eventually summed up towards the much success.

By the end of the first year, Jenna Roberts had lost 60 pounds. But more important for her was that she became hooked on doing physical activities. What once was a chore to get done was now a proud and accomplished piece of who she was.

Psychological and Emotional Changes

Going beyond the changes in the body, psychological and emotional changes were what a weight loss journey would affect. Jenna Roberts realized that somehow, struggles with weight coincided with stress, low self-esteem, and weakness in overcoming emotional triggers. Before she began her weight loss program, Jenna consulted a therapist who was CBT-trained. She needed to identify and change some unconscious negative thoughts that had long been holding her back. Some of the most important psychological changes that Jenna Roberts went through were:

Self-compassion

She learned to practice self-compassion rather than beating herself up about perceived failure. Such a shift proved critical because Jenna hit stages where frustration would set in when the scales did not mirror the amount of work that seemed to go into the playing field. She kept her eye on her general health and wellness rather than numbers, and that helped her find a healthier relationship with herself.

Her biggest habit probably has contributed to her major weight gain

Using food to cope with all her stresses. Therapy helps her find healthier ways to deal with stress, such as meditation, journaling, and regular exercise. These tools keep her healthy as she navigates challenging moments that would have previously made her reach for food to comfort herself.

The first time, Jenna's weight loss goals had been one of perfectionism. She was shooting for a unrealistic and unsustainable result, one that never materialized, so she quit. This time, she set more defined, more reachable goals: 5 pounds in a month, for example, or gaining strength in the gym. Such manageable milestones kept her thinking she was doing it that day, and progress got marked along the way.

Enabling Environment

Jenna did not walk alone. She had friends, family, and virtual communities with whom to share her experience of transformative change. Sharing her experiences, setbacks, and successes kept moving her forward.

The Results: Physical, Emotional, and Lifestyle Transformation

Two years passed when Jenna devoted herself to a weight loss program. She reaches her ideal weight. She lost a total of 100 pounds. But that was just a little of half the story of physical transformations. Jenna's cholesterol levels became normal, the pre-diabetic symptoms disappeared, and she started having tons of energy. Jenna was no longer bothered by seeing the workout as a burden but rather as a big part of her daily routine.

The emotional change that Jenna underwent transcended the physical alteration; instead, it brought about a rise in personal confidence as she felt empowered through the changes she had undertaken. No longer living in the miserable memory of eating behaviors and weight struggles, Jenna established a new identity marked by health, balance, and self-care. Losing the weight was not just about the aesthetic differences, but also made me feel different. I gained confidence, resilience, and a new sense that I could overcome any obstacle.

Lessons from Jenna's Story

Several such valuable lessons are coming from the journey that Jenna undertakes toward weight loss, which are sustainable in the long term for people who need to lose weight and the following are but a few of them:

Focus on Lifestyle, Not Diets

Jenna succeeded by adopting a holistic approach toward nutrition and exercise and not by following one fad diet or another. Focusing on habits that can last a lifetime was what she did.

Consistency is Key

It wasn't linear, though; consistency and commitment to goals would eventually pay off in achieving the desired result.

Work Through the Emotional Battle of Losing Weight

Therapy did play an important role in Jenna's life, at least in the short term, working through some stress and emotional eating. The battle to lose weight is psychological as well as physiological.

Celebrate Small Wins

Jenna was writing and hence having small wins all along the way to the achievement of the final goal. She kept motivated and kept thinking positively regarding the whole process.

Conclusion

Jenna Roberts is a great example of how persistence, awareness, and openness to change can be the best tools for transforming the lives of people. This is a lesson that the story of Jenna Roberts shows that with the correct frame of mind and support, it is possible to rise above the heavy burden of perennial challenges and see that something permanent will be achieved. In any efforts at weight loss, Jenna's will always remind anyone that it is the winning mentality that does not try for perfection but progress, consistency, and wanting to move on and not backward.

In other words, healthy weight loss comes together through a thoughtful approach that considers the healthy and sustainable aspects. Healthy weight loss tips are necessary for successful, long-term retention of losing weight. Some of the tips may be healthy goals that come within realistic boundaries or tracking your intake of food in tandem with regular physical activity. One must remind oneself that the process is about more than just the figures on a number scale; it's rather about changing lifestyle to ensure overall well-being.

As much as one may want to lose weight fast, most people will search for information online regarding how to lose weight fast. Fast weight loss can be very tempting, but it has to also be done safely. Quick fixes like extreme diets and exercise routines can burn a person out quickly, and sustainable weight loss does not come from them. Instead, take on strategies that result in gradual weight loss, such as an increase in activity levels and healthier food choices.

It is practically impossible to provide a definite diet that can be specified as the best diet for weight loss. Ideally, various diets really resonate with different personalities, lifestyles, and nutritional needs. The famous diets include the Mediterranean diet where ingredients comprise whole foods and good fats. Other diets just operate on plant-based ingredients like fruits, vegetables, and whole grains. Choose a diet that you would be able to maintain in the long run, rather than selecting a diet that might at first seem really quite strict and nearly impossible to achieve.

[fitnessretreatt]

Transform Your Life at Our Premier Weight Loss Training Camp

Losing weight can be challenging, but joining a weight loss training camp offers a structured and supportive environment to help you achieve your goals. At these camps, participants are immersed in a community focused on health and fitness, with access to professional trainers and nutritionists. This comprehensive approach ensures that every aspect of weight loss, from exercise to diet, is addressed. Moreover, the camps provide a sense of accountability and motivation, making it easier to stay committed to your weight loss journey. Participants often find that the camaraderie and shared experiences with others on similar paths enhance their overall experience. These camps also offer a break from daily routines, allowing individuals to fully focus on their health.

Customized Programs for Maximum Results

What sets these camps apart is their personalized programs. Each participant undergoes an initial assessment to tailor the workouts and meal plans to their specific needs. This individualized attention guarantees that everyone, regardless of their starting point, can make significant progress. The camp’s supportive atmosphere fosters camaraderie and motivation, essential elements for success. In addition, participants receive regular feedback and adjustments to their plans to ensure continuous improvement. The variety of activities and the expertise of the trainers keep the programs engaging and effective. Over time, participants not only see physical changes but also experience improvements in their overall well-being.

The Power of a Weight Reduction Camp for Adults

A weight reduction camp for adultsprovides a unique opportunity for individuals to focus entirely on their health without the distractions of everyday life. These camps are designed to address the unique challenges adults face when trying to lose weight, such as busy schedules and long-standing habits. The structured environment helps break these patterns and encourages the development of healthier routines. Participants often find the immersive nature of the camp to be transformative, leading to lasting changes in their lifestyle. The holistic approach ensures that both physical and mental aspects of weight loss are addressed. This leads to more sustainable results and a healthier mindset.

Achieve Long-Term Success

The ultimate goal of a weight loss training camp is not just temporary weight loss but long-term success. Participants learn sustainable habits and gain the knowledge needed to maintain their progress after leaving the camp. With ongoing support and follow-up programs, these camps ensure that participants continue their journey toward a healthier lifestyle. The skills acquired at the camp, such as meal planning and effective workout techniques, are invaluable tools for maintaining a healthy weight. Moreover, the connections made with fellow participants often provide a lasting support network. The sense of accomplishment and improved self-esteem further reinforce the commitment to a healthier lifestyle.

Conclusion

For those looking to make a significant change in their health and fitness, a weight loss training camp offers an ideal solution. By providing personalized programs and a supportive community, these camps help participants achieve their goals and maintain their progress. The structured environment and expert guidance ensure that participants can overcome challenges and build lasting habits. For more information, visit fitnessretreat.com.

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[cleverhottubmiracle]

With the new year underway, it’s the perfect time to jumpstart your resolutions. Whether you want to exercise more, build healthier habits or eat a little cleaner, the 75 Soft Challenge is a good place to start. This modified version of the 75 Hard Challenge, which went viral on social media, is easy to personalize and encourages healthy habits all year. Keep reading to learn more about the 75 Soft Challenge, the “rules” to follow and why it’s worth trying. What is the 75 Soft Challenge? The 75 Soft Challenge is a 75-day plan to create a healthy routine, and it might be a good starting point if you want to improve your overall health and well-being. It’s less intense than the 75 Hard Challenge, created by entrepreneur Andy Frisilla to “build mental strength and discipline.” The hard version includes rigorous daily workout plans, and strict eating and hydration schedules, which can be difficult to stick with.  Tami Smith, CPT, NASM certified macro coach and founder of Fit Healthy Macros, calls the 75 Soft Challenge “a more approachable alternative” to the original 75 Hard version. “The challenge focuses on adding healthy lifestyle habits to your daily routine for 75 days, with the goal of solidifying them as daily healthy habits by the end,” she says.  “It encourages a healthy, balanced approach to long-term wellness without the strict confines of the original 75 Hard Challenge, which can feel overwhelming and unsustainable for some.” While many people join the challenge at the start of the new year, this accessible plan is something you can follow any time you want to kickstart your wellness journey, says Kaleigh Ray, a running biomechanist and ACSM-certified exercise physiologist at Treadmill Review Guru.   75 Hard versus 75 soft challenge rules Both the 75 Hard and 75 Soft Challenges encourage you to move your body, but the rules are more flexible and easier to follow for the latter.  75 Hard Rules: Two 45-minute workouts per day. One must be outside. Follow any diet of your choosing without cheating or consuming alcohol. Read 10 pages of a non-fiction or self-help book daily. Drink a gallon of water a day. Take weekly progress photos. 75 Soft Rules: One 45-minute workout per day with one rest day a week. Eat well by being mindful of your eating and drinking habits. Read 10 pages of any book daily. Drink 3.5 liters of water a day. Take progress photos at the start and end of your journey. With the 75 Soft Challenge, the guidelines are sustainable and adaptable to daily life. “It doesn’t take the all-or-nothing approach by forcing you to start over or not allowing exceptions like 75 hard,” explains Ray. “This flexibility allows the 75 soft challenge to go beyond the 75-day time frame and combats obstacles that may cause you to give up.” Benefits of the 75 Soft Challenge @theteachingtoolbox We are back babyyyyy!! Let’s make this the best round yet!! 🤟🏽 who is with me in 2025?? #75soft #75softie #teacher #75softchallenge #newyear #goals #newyears #newyearseve #fypシ #fy ♬ original sound – Kayse Smith notes that 75 Soft encourages consistency and balance without becoming your entire focus. Each of the challenge rules focuses on healthy habits that you can easily incorporate into your daily life even after you’ve completed the 75 days.  Exercise boosts weight loss  While 45 minutes of exercise every day may seem like a lot, you can break it up into smaller increments and select activities that best suit your lifestyle, such as walking, biking, yoga or even going up and down the stairs. This version also allows for a day of rest every week. For the best results, Ray recommends choosing exercises that you enjoy and gradually adding variety to your training intensity. “Some days should be light with an endurance or recovery focus, while others can focus on strength, power and giving it everything you’ve got,” she says.  As for the perks of daily movement? Exercising every day not only promotes weight loss, but it also boosts your energy and improves overall health and longevity.  Eating well wards off heart disease and diabetes Instead of taking a rigid diet and no-alcohol stance, Ray says the 75 Soft Challenge encourages you to be intentional about your eating habits and make good choices as often as possible.This may include adding foods higher in protein and fiber and limiting those that are high in saturated fat or added sugar.  “Choosing to eat more whole foods, protein and veggies can help you to lose weight, have more energy and reach your fitness goals,” adds Smith. What’s more, a diet rich in fresh produce, whole grains, lean protein and healthy fats protects against heart disease and type 2 diabetes. Drinking more water curbs cravings  Jacob Wackerhausen Many of us fall short on our hydration goals each day, so setting a reminder on your smartphone to drink up can be helpful. “Drinking water can lead to improved health, more energy, weight loss, clearer skin and less food cravings,” says Smith. Keep in mind that the recommended 3.5 liters of water (about 1 gallon) for this challenge is a general number and may vary based on your individual needs. (Learn more about how much water you really need to drink in a day here.)  Reading protects your memory  “Reading daily helps to keep our minds sharp and our mindset in the place it needs to be in for us to continue to push through obstacles and create the best life possible for ourselves,” says Smith.  Unlike 75 Hard Challenge, in the soft version, you can read any book in any genre. And audiobooks count towards your daily goal, too! Taking progress pictures revs motivation You’ll want to take a progress picture at the beginning and end of 75 Soft, especially if one of your goals is shedding unwanted pounds. “As a personal trainer, one of the biggest challenges I had to overcome with clients was when they expected results too quickly,” says Ray. “But 75 days is a good time frame to see visible results. Daily check-ins are too frequent and can be discouraging for many exercisers.” By the end of the challenge, you may notice that your clothes fit a little looser and your skin looks brighter, which can encourage you to keep making positive changes.  Camera shy? The photos also don’t have to be just pictures of you. Ray suggests taking progress pictures when you feel proud of yourself or snapping a photo of the books you’ve read, exercise challenges you’ve conquered and tasty meals you really enjoyed. Give yourself grace during the 75 Soft Challenge If you’re considering starting this challenge, Smith says to remember that you are human and don’t need to complete it “perfectly.”  “Sometimes you’ll miss a workout, overeat on unhealthy foods or forget to read—this is normal and part of the process,” she says. “The most important thing you can do is commit to getting right back to your healthy habits as soon as you can.”  Ray adds that it should feel fun and not like a chore you have to complete. “Find healthy recipes you like, choose exercises you enjoy and read books you’re interested in to fully set yourself up for success.” This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. Source link

[norajworld]

With the new year underway, it’s the perfect time to jumpstart your resolutions. Whether you want to exercise more, build healthier habits or eat a little cleaner, the 75 Soft Challenge is a good place to start. This modified version of the 75 Hard Challenge, which went viral on social media, is easy to personalize and encourages healthy habits all year. Keep reading to learn more about the 75 Soft Challenge, the “rules” to follow and why it’s worth trying. What is the 75 Soft Challenge? The 75 Soft Challenge is a 75-day plan to create a healthy routine, and it might be a good starting point if you want to improve your overall health and well-being. It’s less intense than the 75 Hard Challenge, created by entrepreneur Andy Frisilla to “build mental strength and discipline.” The hard version includes rigorous daily workout plans, and strict eating and hydration schedules, which can be difficult to stick with.  Tami Smith, CPT, NASM certified macro coach and founder of Fit Healthy Macros, calls the 75 Soft Challenge “a more approachable alternative” to the original 75 Hard version. “The challenge focuses on adding healthy lifestyle habits to your daily routine for 75 days, with the goal of solidifying them as daily healthy habits by the end,” she says.  “It encourages a healthy, balanced approach to long-term wellness without the strict confines of the original 75 Hard Challenge, which can feel overwhelming and unsustainable for some.” While many people join the challenge at the start of the new year, this accessible plan is something you can follow any time you want to kickstart your wellness journey, says Kaleigh Ray, a running biomechanist and ACSM-certified exercise physiologist at Treadmill Review Guru.   75 Hard versus 75 soft challenge rules Both the 75 Hard and 75 Soft Challenges encourage you to move your body, but the rules are more flexible and easier to follow for the latter.  75 Hard Rules: Two 45-minute workouts per day. One must be outside. Follow any diet of your choosing without cheating or consuming alcohol. Read 10 pages of a non-fiction or self-help book daily. Drink a gallon of water a day. Take weekly progress photos. 75 Soft Rules: One 45-minute workout per day with one rest day a week. Eat well by being mindful of your eating and drinking habits. Read 10 pages of any book daily. Drink 3.5 liters of water a day. Take progress photos at the start and end of your journey. With the 75 Soft Challenge, the guidelines are sustainable and adaptable to daily life. “It doesn’t take the all-or-nothing approach by forcing you to start over or not allowing exceptions like 75 hard,” explains Ray. “This flexibility allows the 75 soft challenge to go beyond the 75-day time frame and combats obstacles that may cause you to give up.” Benefits of the 75 Soft Challenge @theteachingtoolbox We are back babyyyyy!! Let’s make this the best round yet!! 🤟🏽 who is with me in 2025?? #75soft #75softie #teacher #75softchallenge #newyear #goals #newyears #newyearseve #fypシ #fy ♬ original sound – Kayse Smith notes that 75 Soft encourages consistency and balance without becoming your entire focus. Each of the challenge rules focuses on healthy habits that you can easily incorporate into your daily life even after you’ve completed the 75 days.  Exercise boosts weight loss  While 45 minutes of exercise every day may seem like a lot, you can break it up into smaller increments and select activities that best suit your lifestyle, such as walking, biking, yoga or even going up and down the stairs. This version also allows for a day of rest every week. For the best results, Ray recommends choosing exercises that you enjoy and gradually adding variety to your training intensity. “Some days should be light with an endurance or recovery focus, while others can focus on strength, power and giving it everything you’ve got,” she says.  As for the perks of daily movement? Exercising every day not only promotes weight loss, but it also boosts your energy and improves overall health and longevity.  Eating well wards off heart disease and diabetes Instead of taking a rigid diet and no-alcohol stance, Ray says the 75 Soft Challenge encourages you to be intentional about your eating habits and make good choices as often as possible.This may include adding foods higher in protein and fiber and limiting those that are high in saturated fat or added sugar.  “Choosing to eat more whole foods, protein and veggies can help you to lose weight, have more energy and reach your fitness goals,” adds Smith. What’s more, a diet rich in fresh produce, whole grains, lean protein and healthy fats protects against heart disease and type 2 diabetes. Drinking more water curbs cravings  Jacob Wackerhausen Many of us fall short on our hydration goals each day, so setting a reminder on your smartphone to drink up can be helpful. “Drinking water can lead to improved health, more energy, weight loss, clearer skin and less food cravings,” says Smith. Keep in mind that the recommended 3.5 liters of water (about 1 gallon) for this challenge is a general number and may vary based on your individual needs. (Learn more about how much water you really need to drink in a day here.)  Reading protects your memory  “Reading daily helps to keep our minds sharp and our mindset in the place it needs to be in for us to continue to push through obstacles and create the best life possible for ourselves,” says Smith.  Unlike 75 Hard Challenge, in the soft version, you can read any book in any genre. And audiobooks count towards your daily goal, too! Taking progress pictures revs motivation You’ll want to take a progress picture at the beginning and end of 75 Soft, especially if one of your goals is shedding unwanted pounds. “As a personal trainer, one of the biggest challenges I had to overcome with clients was when they expected results too quickly,” says Ray. “But 75 days is a good time frame to see visible results. Daily check-ins are too frequent and can be discouraging for many exercisers.” By the end of the challenge, you may notice that your clothes fit a little looser and your skin looks brighter, which can encourage you to keep making positive changes.  Camera shy? The photos also don’t have to be just pictures of you. Ray suggests taking progress pictures when you feel proud of yourself or snapping a photo of the books you’ve read, exercise challenges you’ve conquered and tasty meals you really enjoyed. Give yourself grace during the 75 Soft Challenge If you’re considering starting this challenge, Smith says to remember that you are human and don’t need to complete it “perfectly.”  “Sometimes you’ll miss a workout, overeat on unhealthy foods or forget to read—this is normal and part of the process,” she says. “The most important thing you can do is commit to getting right back to your healthy habits as soon as you can.”  Ray adds that it should feel fun and not like a chore you have to complete. “Find healthy recipes you like, choose exercises you enjoy and read books you’re interested in to fully set yourself up for success.” This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan. Source link