Thirty years ago, fat was the main diet demon and carbs fuelled the day with toast or cereal the standard breakfast, a simple sandwich at lunchtime. Back then, dinner wasn't dinner unless a potato or some rice or pasta graced the plate.

Now there are few food groups as tainted as the humble carbohydrate, especially when it comes to weight loss. So while many an extreme diet bans carbs completely, are they really that bad for us? Are some better than others? And how can you strike the right balance for you?

Carbohydrates are one of the three macro-nutrientsthat give the body energy (the other two are protein and fat). Carbs are primarily found in plant-based foods, including bread, rice, breakfast cereal, fruits, starchy vegetables and sugars and offer 17kJ (4 calories) of energy per gram.

The simplest form of carbohydrate is glucose, and carbohydrates range from mixes of simple sugars to hundreds of individual sugars that form more complex carbohydrates, such as breads and cereals.

Carbohydrates can also be grouped according to their glycaemic index. The glycaemic index refers to how quickly or how slowly a carbohydrate releases glucose into the bloodstream. Low GI foods such as wholegrains release the glucose relatively slowly, compared to higher GI foods such as white bread and rice.

Generally speaking, natural sources of carbohydrate, as found in whole, natural foods like fruit, starchy vegetables, and legumes, and wholegrains such as oats, barley and quinoa, are the best carbs to include in the diet on a daily basis.

When carbs are consumed as wholefoods, we get the added benefit other key nutrients, including fibre, vitamins and minerals. Wholegrain and low GI natural sources of carbohydrate are also far less likely to be overconsumed the way refined carbohydrates found in processed cereals, white breads, snack food, biscuits, juices and sugars are.

The amount of carb you need will depend largely on how active you are. If you spend all day on your feet and are already quite slim, you will need more than someone who sits all day does minimal exercise. And similarly, on days you train for an hour or more, you will need more than on a sedentary day when you barely leave the house.

Without shifting to a complete 'low carb' or keto approach, where carbs equate to less than 20 per cent of total calories or just 50-80g of total carbohydrates per day, the average adult will require 30-50 per cent of their daily calories from carbohydrates (you can see this is a wide range), equating to roughly 80-200g of carbohydrates each day, or 1-3 half cup serves at each meal.

As carbohydrate is the primary fuel for the muscles, it is a common belief that eating fewer carbs means that you automatically burn a greater amount of fat. While this is somewhat true, as the body prefers to burn carbs in the form of glucose as its primary energy source, if carbs are restricted to a great enough extent, even though the body will shift to burning fat it will also slow metabolic rate over time. This means that initially you will get good results from a strict low-carb approach, but over time metabolic rate will reduce and the body will begin burning fewer calories as a result. This effect can be observed in individuals who have great success initially using a low-carb diet but who find it difficult to maintain once they return to their usual carbohydrate intake.

The strongest sign that you're eating too much carbohydrate is if you're gaining weight, or not losing weight despite making a concerted effort to eat less and exercise. The easiest way to count your own carbs is to use an online monitoring app such as 'myfitnesspal'.

While extremely low-carb diets, or less than 50g of total carbs a day will support ketosis and rapid weight loss, for those not in keto, it is possible to eat too few carbs for the amount of activity you are doing.

Signs your carbs may be a little on the low side include constant sugar cravings and hunger and an inability to lose weight despite eating less and exercising more. This may suggest you need a little more carbs to successfully burn body fat. The minimum amount of carbs someone not in keto will require is roughly 80-100g plus another 20-30g for every hour of exercise.

Naturally every food that contains carbohydrates has a different amount and generally larger serves for example, larger slices of bread have more than smaller slices. As a general rule of thumb, cup of carbohydrate or one piece of fruit has about 20g of carbs per serve. For a more accurate analysis, simply check 'carbs per serve' on nutrition panels or use a monitoring program such as 'myfitnesspal'.

So carbs are not bad for us, rather it tends to be the types of carbs we commonly choose or are served. Large slices of sourdough or Turkish bread, the white rice in sushi and large serves of noodles and fries at night are when we get our carbs wrong.

On the other hand, fruit, vegetables and controlled portions of wholegrains have plenty to offer the key is to stick to natural, whole unprocessed carbs when you can. And if your goal is weight loss, keep a close eye on how much total carbohydrate you are consuming each day.

Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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Everything you need to know about carbs - 9Honey

February 11, 2020 Looking at recent media articles about the California wildfires, I continue to see people banter about the electrical utility companies liability due to wildfire ignition starts and the Public Safety Power Shutoffs (PSPS). Seems that a large majority believes that if the utility companies did not contribute to the start of wildfires, our state and nation would not have the current wildfire problem.

Are they right?

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Public comments express that utility companies may put shareholder interests above general public safety by deferring system maintenance for years. But just think if we did not witness the recent influx of devastating wildfires associated with utility companies, would the politicians and others change their priorities and aggressively address/fund wildfire issues?

This thought is not unlike you and I who may know that we need to lose weight, exercise and change some lifestyle habits so we dont suffer a heart attack, but we dont make the hard lifestyle choices until a major traumatic event hits us. While I dont want to thank the utility companies for their liability or the damages and tragedies that resulted, the overall wildfire situation has disclosed a range of topical issues such as infrastructure maintenance, antiquated technology, social media generational differences, insurance coverage/rate issues, population growth outpacing first-responder system growth, and the publics role in emergency preparation.

Here in California, the issues may not be different from elsewhere, but the scale of impact is perhaps nearing a tipping point as the impacts of fire touch nearly every sector, including:

Whether you acknowledge climate change impacts or not, if you are not happy with PSPS actions by utility companies, just recognize that the last three years of devastating wildfires have created an opportunity to aggressively address the wildfire problem.

The National Wildland Fire Cohesive Strategy clearly identifies that as a nation we must learn to live with wildfires by restoring our landscapes, building fire adapted-communities, and having a robust response system. We need to restore our landscapes by various means and the amount of acres burned over three years could never be accomplished by current fuel treatment practices due to bureaucratic and social-acceptance hurdles. We need to build fire-adapted communities, but this community effort has to be contiguous/continuous and not the checkerboard approach that is being done today. Our response system needs advanced technology that is available today and emergency response resources must be bolstered to meet the publics performance expectations.

As noted by a Headwaters Economics report Full Community Costs of Wildfire as a country, we need to decide if we will ever address and sizably invest in the wildfire problem before a fire, or will we simply pay for damages and subsequent post fire issues (i.e. flooding, loss of water sources, etc.) (https://headwaterseconomics.org/wildfire/homes-risk/full-community-costs-of-wildfire/).

In other words, when it comes to wildland fire we must go on a diet, exercise and change lifestyle habits before our heart attack because someday we may not be there to pay for damages. The recent history of devastating wildfires should be the traumatic event that wakes us up to effectively address todays wildfire problem.

And in a strange way, we should acknowledge that those fires and subsequent PSPS issues have helped to focus political efforts. Yet political will and action relies on social will, which is ultimately an individual decision.

Have you seen the fires? Have you tried to adapt to smoke and lived without power? Are we ready, as individuals and communities, to get fire-fit?

Bob Roperspent 40 years in the fire service focusing on wildland fire topics. He is the retired Fire Chief from Ventura County, CA, retired State Forester of Nevada, and currently Western Fire Chiefs Association Policy Advisor. He served as the FIRESCOPE Chair and participated in the development of the National Cohesive Wildland Fire Strategy development. He was a member of Governor Schwarzeneggers Blue Ribbon Commission following the CA 2003 Firestorms. He wroteWildfire The Answer,a reflection and call to action after the 2017 California fire season, in February 2018 Wildfire.

Reprinted with permission from Wildfire Magazine (www.wildfiremagazine.org), published bythe International Association of Wildland Fire (www.iawfonline.org).

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Bob Roper | The fires of California: Past the tipping point? - YubaNet

It's a common misconception that being overweight means you are unhealthy. Similarly, people who look outwardly fit and toned can still be unhealthy internally.

This is often referred to as someone being skinny fat. The contradictory term has been around for a few years now. But as confusing as the phrase might be there are some serious health implications for those who are skinny fat so its important to be aware of it.

An expert tells us everything to know about the phenomenon including how to spot if youre at risk and how to alter lifestyle changes if you are.

In simple terms, skinny fat refers to someone who looks fit and healthy from the outside, but who actually has serious internal health problems.

These individuals usually have a normal BMI for their height and can even be athletic-looking. But on the inside, they have an unhealthy amount of internal fat. Hence being both skinny and fat.

The medical term for this is MONW metabolically obese normal weight which, in our opinion, sounds a thousand times better and a lot less body shame-y than skinny fat.

David Wiener, a training and nutrition specialist at Freeletics, breaks it down. He tells GoodtoKnow, Visceral fat, or skinny fat is the fat which surrounds our internal organs, not visible from the outside. It is often referred to as skinny fat for this reason, as someone who appears slim can have high levels of visceral fat.

The role of visceral fat is to provide protective padding and to be a reserve of fat, which can be oxidised to meet the energy needs of the body. In obesity literature visceral fat is referred to as excessive fat around the digestive organs (intra-abdominal fat), e.g. the stomach, liver, gallbladder, pancreas, intestines and kidneys.

So it seems this fat is fine in small quantities but when theres an excess amount of it, thats when it can lead to problems.

People who are toned can still have high levels of visceral fat / Credit: Getty

With this type of fat forming around internal organs, its not visible from the outside. So people who are slim and maintain a healthy weight should be aware that they could still have dangerous amounts of visceral fat.

David says, To get an accurate measurement of your visceral fat levels, youd need a costly CT scan. But, an easy way to measure visceral fat levels can be found by looking at your belly and waist size. If its protruding, you likely have a store of visceral fat.

David says that a good indicator is your waist to hip ratio. He says, To measure this, you divide your waist measurement by your hip measurement, and for men, a waist to hip ratio of above 1 is high. Anything below 0.95 puts you at a lower risk of disease. For women, a waist to hip ratio of above 0.85 is high. Anything below 0.8 puts you at a lower risk of disease.

Some high-tech body composition monitors can also measure levels of visceral fat and also calculate your waist to hip ratio.

Some gyms have these body composition monitors so it might be worth asking next time you visit.

Its also important to note that carrying weight (even just a little bit) around your stomach and having very little muscle mass can be signs of having high levels of visceral fat.

David says, There are numerous health risks associated with carrying excess visceral fat which include an increased risk of heart attacks, heart disease, Type 2 diabetes, raised blood pressure, strokes and some forms of cancer.

There is also evidence to suggest high levels of visceral fat can be linked to Alzheimers disease and insulin resistance.

The good news is that there are a number of different ways to dramatically reduce visceral fat levels.

These include:

David says changes to your diet and lifestyle are the two main things that will make a significant difference.

He adds, For maximum benefit, people should include a mix of cardiovascular exercise and strength training in their exercise regime. In terms of diet, there are certain foods which can help to lower these fat levels.

David says, Reducing your intake of refined carbohydrates, such as simple sugars and processed foods is one of the main ways you can reduce levels of visceral fat in your body. Cheeses, avocados, seafood, lean meats and poultry along with low carbohydrate vegetables such as kale and broccoli, are the perfect foods to consume.

But its not just carbohydrates that can cause an issue. David adds, If youre serious about reducing your levels of visceral fat, its important to look at the amount of sugar in your diet. Aside from obvious sources of sugar, seek out hidden sugars in heavily processed foods and eliminate them from your diet, opting to cook from fresh where possible.

A diet high in sugar can cause a build-up of fructose in the body, which can get turned into fat by the liver, potentially increasing visceral fat storage.

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Are you skinny fat and what are the risks? - goodtoknow

50 is the brand new 20. Don't believe us? Then check out the one and only Gwen Stefani...

We are living in an age where 50 is the brand new 20, and if you dont believe me, then you can just flip on your television screen and look at the likes of Jennifer Aniston, or rewatch the Super Bowl halftime show and watch Jennifer Lopez climb up a pole with a fist full of grace, or listen to the radio and have Gwen Stefani ring in your ears. Regardless of what method you choose, 2020 is the year of the Ageless Woman.

Stefani herself has proven that she managed to discover the Fountain of Youth years ago and even though shes 50 years young, she looks as if she just made her way out of her teenage years. She looks exactly how she did during her No Doubt days. But how does she do it? Here are 15 ways Gwen stays looking insanely youthful.

Have you ever witnessed the marvel that is Gwens perfect abs? That takes WORK, ask any personal fitness trainer. She works out four times a week and focuses on one aspect with her trainer, Gunnar Peterson. Focus on cardio that uses your whole body to challenge more muscles and burn extra calories in less time, Peterson told Fitness Magazine.

Anyone who has ever been in love before will tell you the same thing: it makes you feel younger. But what about LOOKING younger? Apparently, Gwen credits falling madly in love with The Voice co-host Blake Shelton to her very youthful appearance. After her life blew up she said she fell in love with Blake and it was better than having a facelift.

The sun, while giving life, can also be brutal and rip it away all at once. This is why since she hit her 20s, Gwen has been extremely cautious about exposing her skin to the outside. When she does go outside, she tends to slather on sunscreen in order to protect her young looking skin from sun damage.

As women, were not taught EARLY ENOUGH that our skin should be able to breathe at all times, which is why were duped into buying a foundation that doesnt allow this, and its damaging. The one thing that I have really changed is trying to get all the makeup off, she said. Also getting a foundation that allows your skin to breathe too is a must.

Any of the Kardashians will tell you: the golden hour is key to taking a brilliant selfie. Gwen knows this too. She even told Cosmopolitan that the lightning in the UK looks way different than the lightning in LA and that it made the effect on her makeup appear different. Thats why Im always up for trying something different and changing my look, she said.

Related:Vanessa Hudgens Takes Court-Side Selfies After Dining With Lakers Player

So many women will tell you our hair can boost or break our confidence. Theres a reason why Gwen takes such extreme care of her own flowing mane even sometimes more than her own skin. I really do take care of my hair, even more than my face, she once toldVogue magazine. Because you have to if youre a blonde.

Theres a lot more to exercise for your body or your mind theres also exercise for your soul and spirit and thats what Gwen relishes in practicing. I used to do a lot of fitness and physical exercise, which I think is really important, she told Elle magazine. But spiritual exercise is the one thing that really got me to where Im at.

Ever since the public first laid eyes on her, weve always been captivated by her ability to wear rube red lipstick or lip-gloss with such grace and flair. And, apparently, its one of her magic keys to staying youthful. Thing is, she really DOESNT wear just ruby red. She says she always mixes up the adventurous colors.

This is a biggie for women, especially during those hot summer months. Gwen, who was used to jumping around on stage during her concerts, knows the benefits of sweat-proof foundation all too well. When youre on stage you sweat and thats one of your big worries, she said. You want to be emotional and connect with your audience, rather than worrying about your makeup.

The songstress is one who keeps up with the times and loves testing out new makeup products (famously, drug store brands). Ive loved makeup since I can remember, she said. What Im always trying to do is just get better, and explore new looks. When you get new productsthats where you learn and you do things you wouldnt normally do.

Related: Blake Shelton BEFORE Gwen Stefani: 20 Forgotten Facts

If theres one piece of advice to live by in terms of wanting to stay young, it would be to only focus on the good in life. In an interview with Marie Claire, she talked about how to only focus on whats best, and that includes your best FEATURES as well. Thats the story of my life really; flaunt whats good about you and disguise the rest!

Since the age of 12, Gwen has followed a strict vegan diet, which is pretty extreme considering she was so young at the time. But its clearly worked out for her in the youth department. These days, while keeping up with a plant-based diet, she also does low-carb which cuts out all the sugar and bread (so all the fun stuff. Sad face.)

Related:Jenna Jameson Returns To Keto Diet After 20 Pound Weight Gain

When youre on a low-carb, mostly vegan diet, the number one thing to do is to keep hydrated at all times, which is something Gwen lives by. You have to constantly drink water in order not to dry out your skin, as well (and stay away from alcoholic beverages), which explains why Gwens skin looks so dewy fresh.

Gwen has a strict nighttime routine, and that includes going bare-faced every night. The one thing that I have really changed (in her life) is trying to get all the makeup off, she said. It was hard when I was younger because I was always on a tour bus, literally washing my face with bottled water inside the bus. Its gotten calmer since.

Gwen always makes sure that in order to get her skin to have that perfect glow, she gets plenty of rest. And when she cant? She fakes it with makeup. Sometimes, if I have a long day, Ill just wash it all off and start over again for that fresh-face feeling, she once said. Dont we all wish it was just that easy?

Next:20 Little Known Facts About Gwen Stefani's Time On The Voice

Next 7 Things Fans Choose To Ignore About Eminem (And 8 Reasons Hes A Legend)

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Gwen Stefani Reveals 15 Things She Does To Look So Young - TheThings

Its more than just getting the sale. The most important question to ask someone is How did you sleep last night?

ST. LOUIS, Mo. (PRWEB) February 14, 2020

KMOXs podcast series The Business of Family Business features a variety of family owned businesses in the St. Louis area. In January they chose to interview the owners of STL Beds, Dave and Doug Belleville, due to their business success and strong family ties.

The full interview can be found here: https://omny.fm/shows/the-business-of-family-business/stl-beds#description

STL Beds has been serving customers since 1986. They offer great prices on mattresses, bedroom furniture and waterbeds throughout the entire United States. Dave and Doug are professionally trained mattress experts with 50 years of industry experience combined. They understand the importance of a good night's sleep and have a passion for helping their customers find a sleep solution thats right for them.

Podcast host, Ryan Wrecker, asked a few different questions about the history of the company, trends in the mattress industry and what sets them apart from some of their competitors. Dave and Doug were happy to dive into the rise and fall of waterbed popularity and discuss current trends that theyve noticed in the industry. One of these trends specifically is the rise of big bed-in-the-box companies. They explain that one of the key things that sets them apart from these popular online-only companies is the fact that their mattresses are made of high quality materials and they make sure to identify and cater to everyones specific sleep needs.

Its more than just getting the sale. The most important question to ask someone is How did you sleep last night? or Is your mattress comfortable? Most people really cant answer that question. Doug said, Diet, exercise and sleep are the three most important things that we need to focus on in our lives and our business is based on one of those things.

They concluded the interview by discussing the future of STL Beds. Dave is looking to slowly phase out of the business and hand it over completely to his son Doug who is happy to receive it. They have found success in a niche market and look forward to a bright future of providing high quality mattresses and service for their customers.

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NewsRadio 1120 KMOX Released an Interview With STL Beds Owners and Family Members Dave and Doug Belleville - PR Web

Have you ever found yourself wishing that when it comes to caring for your wellbeing, you had just a little more motivation or willpower? After all, if you could just find a way to feel more motivated, surely it would be easy to get out of bed early each morning and make it to the gym. And if you just had a little more willpower, wouldnt it be so much easier to resist those sugary temptations you struggle to resist.

When it comes to changing our behaviors, the problem is that motivation and willpower are shape-shifters by nature, which makes them unreliable, explained Professor BJ Fogg, author of Tiny Habits: The Small Changes That Change Everything when I interviewed him recently. For example, your motivation for self-improvement vanishes when youre tired, and your willpower decreases from morning to evening. In contrast, my research has found that by keeping changes small and expectations low, you can design around fair-weather friends like motivation and willpower.

BJ acknowledges that one tiny action to care for your wellbeing may feel insignificant at first, but it allows you to gain the momentum you need to ramp up to bigger challenges and faster progress. In fact, if you can get even 1% better each day for one year, youll be 365% better by the time the year is done.

So how can you make tiny changes that will improve your wellbeing?

BJs research has found that behavioral change happens when your motivation your desire to do a behavior your ability your capacity to do the behavior and a prompt a cue to do the behavior all come together at the same moment. He describes this as the Fogg Behavior Change Model, B = M + A + P, and we need all of these three to be present for an action to be taken.

BJ suggests that you can bring these elements together in seven simple steps:

What tiny changes can you make to improve your wellbeing?

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How Tiny Habits Trump Motivation & Willpower - Thrive Global

Personal trainer Sean Hawthorne asks, if we know what to do, then why dont we do it?

In part 1 of our discussion on willpower and motivation, I introduced Dr. Baumeisters Muscle Model of Willpower, the idea that our willpower, the strength to resist cravings or temptation, is akin to the physiology of our muscles it gets tired and can fatigue in the short term, but over time the more you work itthe stronger and more robust it gets. We also talked about willpower from the point of view of addiction and recovery and looked at the acronym H.A.L.T Hungry, Angry, Lonely, and Tired and how these emotional and physiological states can jeopardize our plans for change by sapping our internal resolve.

In part 2 were going to talk strategies to help us avoid the first of these potentially sabotaging conditions, hunger.

Be prepared and plan ahead. In the nutrition component of all of my courses and training I talk about the need to maintain your blood sugar by eating regularly. This doesnt boost your metabolism, its boosts your willpower and allows you to stay motivated and on track. In the past, the idea of six small meals the mantra of meal frequency when I first started coaching others and competing in physique competitions was touted as a metabolic boost, a way to keep the internal fire burning brighter, but thats not the case, or the reason for the weight loss benefits some find with this eating pattern. Eating regularly and strategically can reduce total consumption (and overall calorie intake) by fueling your brain which boosts your willpower and strengthens your ability to resist deviating from the plan!

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https://bravoformula.com/black-press-mindless-eating

Strategy and planning will best willpower every time, why struggle to resist when you can simply plan ahead? Lets take a look at the time between lunch and leaving work for home. Everyone I coach gets the same instruction if lunch is at 12:00 pm and you leave for home around 4:30 for 5:00 pm, youre ability to reduce your calories permanently relies on having a snack around 3:00 pm. Im not nearly as concerned with what as I am with when, because in order to make your change permanent it has to start with habits, those vital behaviours that are key to change. The best diet in the world the only one that will work is the one you dont know youre on!

Your personal food philosophies and nutritional core values might be based on spiritual, cultural, or even religious beliefs, which are not (in my opinion) up for negotiation. They might even be based on the latest trendy Netflix documentary (which is perfectly fine), just know that if you want to succeed maintain your willpower and your motivation and eat a snack before you leave work. I personally like an apple, it grew on a tree and a large one generally has less that 80 calories, its light on energy, dense on fiber and packed with nutrients.

In todays world of The seven secret hacks and super shortcuts to stratospheric success its crucial to recognize the long game and what it is youre actually looking for. I dont know why you or anyone else is looking to lose weight (your motivation ), but if its permanent, sustainable, lifelong change, it has to be based on you and your daily habits. In my experience changing your health and fitness or your body composition has to start with the understanding that using our willpower, our self-regulatory strength, is a last resort. Discipline, strategy and preparation are the vital behaviours crucial to making permanent changes.

In part 3 of this series on willpower and how to keep it strong for those times we actually need to rely on our resolve, were going to look at the emotional components of H.A.L.T and talk strategy to stay on track.

Sean Hawthorne is the owner and operator of OneLife Health and Wellness, Kelownas first and longest running private, personal training facility. While working in Dubai, UAE as a Contracts and Project Manager, Sean decided to leave his successful career in Civil Engineering Technology and pursue his passion for health, fitness and helping others achieve their goals. He returned to Canada in 2001, taking formal education in Exercise Science and starting his career in the field of health and fitness. Working in collaboration with their clients, Sean and his team of health and fitness professionals strive to continually improve their skills and to help everyone reach their goals.

Contact Sean:

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HAWTHORNE: Willpower versus motivation, part 2 - Vernon Morning Star

After getting her start as a member of the girl group Fifth Harmony, Normani has finally been given the chance to show what she can do when the world revolves around her. Following the bands breakup in 2018, the New Orleans native, whose full name is Normani Kordei Hamilton, took some time to recalibrate her trajectory. After collaborations with artists including Khalid, 6lack, and Sam Smith, and an opening slot on Ariana Grandes Sweetener World Tour, she emerged last August as a fully formed pop star with Motivation, a throwback R&B anthem whose video featured the former gymnast powering through ferocious hip-hop dance moves, culminating in what can only be described as a basketball booty bounce. As she puts the finishing touches on her debut album, the 23-year-old singer took a minute to answer some pressing questions from the writing of Andy Warhol.

ANDY WARHOL: What did you have for breakfast?

NORMANI: An acai bowl from Backyard Bowls. I have one almost every morning.

WARHOL: Do you dream?

NORMANI: No, Im just too tired.

WARHOL: Showers or baths?

NORMANI: Showers. Im convinced that I have early menopause. I absolutely cannot stay in a hot pool for that long, comfortably. The max is ten minutes. After that its a wrap.

WARHOL: Is there anything you regret not doing?

NORMANI: I could have been more vocal when I met President Barack Obama and Michelle Obama. I met them during my time in Fifth Harmony, but I probably should have taken advantage of the situation a little more. Im a shy person in general, especially when it comes to people I admire.

WARHOL: When do you get nervous?

NORMANI: When Im preparing for something. If its an awards show or any type of performance thats live, its when Im in the make-up chair and getting my hair done. But once I step onto the stage, Im all the way in it.

WARHOL: What are you reading right now?

NORMANI: Ive been diving into my Bible a little more. I try to let that be the first thing I do when I wake up in the morning. I spend some personal time with god, and dive into the Word a bit deeper so that Im able to have a better understanding of the things that have happened in this life.

WARHOL: Who is your dream date?

NORMANI: I dont really have one person in particular, but Id love to go on a triple date with Barack and Michelle, and Jay-Z and Beyonc.

WARHOL: Whats the craziest thing a fan has sent you?

NORMANI: When I didnt win Dancing with the Stars, someone made me my own mirror ball trophy.

WARHOL: When do you dance?

NORMANI: I dance 24/7. I could be having a conversation and my ass will be moving.

WARHOL: What are your beauty secrets?

NORMANI: I need to practice what I preach, but I think that it starts with drinking a lot of water and keeping hydrated, which Im getting better at. Ive been really struggling lately with liking my skin. Ive suffered with acne, probably since the beginning of Fifth Harmony up until now. But recently, its been the worst that its ever been, and its forced me to get to know myself in other ways, versus focusing on the exterior. No amount of makeup can make me feel the best about myself when there are these freaking creatures living on my face.

WARHOL: What do you think about love?

NORMANI: I think that love is the most powerful force that exists, whether its in terms of relationships, the love that I have for god, or the love I get from people who dont really know me but who support me wholeheartedly.

WARHOL: Are you a health food person?

NORMANI: I try to eat as healthy as possible, especially because like I said, Ive been struggling. My body has gone through so many changes. As a woman, there are many different stages that our bodies go through. Having to keep up with that in the public eye can be a lot. I try to eat the best that I possibly can. My mom is encouraging of it. Were in it together. I dont really eat any red meat. I was pescatarian for three years, but then I went to New Orleans and had some wings, and that changed everything.

WARHOL: What is your typical day like?

NORMANI: I wake up, get a quick bite, and go to the studio. And then Ill be there for pretty much the whole day. Sometimes I have my workout right before I go to the session.

WARHOL: How were you discovered?

NORMANI: I was discovered on the X-Factor. I auditioned as a solo artist and got eliminated, and I was put into a girl group called Fifth Harmony. We were together for about five years, I think. Now were all thriving and flourishing and doing our own individual things. But I was part of one of the biggest girl groups in history, and Im so grateful I get to say that.

WARHOL: Do you cook?

NORMANI: I dont really have time to cook. But Id like to believe that I could cook my ass off. I know that I could throw down. But when I get home its like, Do you want to cook or do you want to binge-watch Power?

WARHOL: Are you collecting art?

NORMANI: No, but I love to collect candles. I dont even care if theyre from Target.

WARHOL: What kind of clothes do you like?

NORMANI: Im a sweat-suit girl. Im always in a hoodie and my Nike slides. Sometimes Im too comfortable. The other day I walked into the airport and this girl was like, Oh my God, are you Normani? And I was like, DammitYes. And she was like, Can I have a photo? I said, I would, but not today. I have my spot treatment on.

WARHOL: Would you ever marry one of your fans?

NORMANI: A friend of mine told me this story about one of his fans becoming his girlfriend. So, I mean, things happen. You could find love anywhere. That could very well be a possibility. If the right guy comes through one of my meet-and-greets and sweeps me off my feet, then maybe. Now watch, a bunch of guys are going to come to my meet-and-greets with flowers.

WARHOL: Whats your favorite movie?

NORMANI: The Best of Me. Its by the guy who wrote The Notebook.

This article appears in the March 2020 issueofInterviewMagazine.Subscribehere.

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After "Motivation," the Singer Normani Is Never Not Dancing - Interview

Caffeine is unquestionably the most preferred way to reduce fatigue, increase concentration, improve alertness and boost energy. After a bad night sleep or in the middle of the day, most people turn to coffee for a short burst of energy. But there is another harsh truth that excess caffeine intake is not good for health. Moreover, the impact is just temporary, which fades away much sooner than you realise.

Well, scientists have come up with another much effective and natural way of boosting energy and motivating you. Ditch your cup of coffee because it is time to get involved in some physical activity.

Rather than reaching out for your favourite cup of caffeine, walk up and down the stairs for 10 minutes to feel active and motivated.

As per a study carried out by the researchers of the University of Georgia, sleep-deprived adults who walked up and downstairs at a steady pace for 10 minutes felt more energised as compared to those who consumed 50 milligrams of caffeine or a can of soda.

The researchers included 18 female college students aged between 18 and 23 years in their study. They picked the participants who reported having chronic sleep deprivation. They were asked to take a test that evaluated their memory, attention, reaction time and motivation under two separate situations. In the first one, they were given a capsule containing either 50 milligrams of caffeine or a placebo, while in the second one they were asked to walk up and down the stairs at a regular pace for around 10 minutes.

In the end, it was found that the team that walked the stairs were more motivated and energised as compared to those who were given caffeine. However, none of the conditions had any impact on the memory of an individual.

This new study is good news for all those people who depend on caffeine to stay motivated and focused throughout the day. Rather than drinking coffee they can just stroll in the office or home for 10 minutes when feeling sluggish. This will also you active and even help to stay fit.

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Climb stairs instead of drinking coffee to boost energy and motivation, claims study - Times of India

NEW DELHI: Lalremsiami, international hockey's rising star of 2019, says the award will act as great motivation to serve the Indian women's team better in the upcoming Olympics.

The 19-year-old was announced as the winner of the prestigious award earlier on Tuesday.

"The award obviously serves as a great motivation for the upcoming Olympics, and gives me more confidence and belief to go on and do my best for the team for years to come," said Lalremsiami.

Lalremsiami, who lost her father last year, before taking on Chile in the semifinal of the FIH Women's World Series Finals, dedicated the award to him.

"I had a mixed year in 2019, and it was a huge personal loss for me when I lost my father. He always motivated me to do well, and I am sure he would be giving his blessings from above. I would like to dedicate this award to him," said the youngster.

She won her first gold medal with the Indian team in 2017 when they won the Asia Cup.

Hailing from Mizoram, Lalremsiami also helped her team win the Olympic Test Event in Tokyo late last year, and then the FIH Hockey Olympic Qualifiers, which saw India book a berth at the all-important Tokyo Olympics.

"It is a huge honour for me because there were so many great players nominated in the same category. I am really thankful to my family for giving me the freedom to choose my career in hockey, and to my Coaches and teammates who have always supported me throughout," she said.

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FIH award will act as motivation to do better in Olympics: Lalremsiami - Times of India