Are you constantly on a diet or worrying about what you're eating? If so, you're not alone. According to the National Eating Disorders Association (NEDA), we spend $60 billion a year on dieting and diet products in the U.S. yet 95 percent of dieters will regain their lost weight within five years.

Intuitive eating aims to change your relationship with food.

Credit: Granger Wootz/Tetra images/GettyImages

What if there was a better way? Read on to discover the world of intuitive eating. An anti-diet philosophy, backed up by science, that may just change your relationship with food forever.

It's time to get real: Diets don't work. More people are trying to lose weight than ever before, according to a study published November 2019 in JAMA Network Open, and the most common methods are cutting calories and exercising more. And yet, BMI and rates of obesity continue to rise.

"We know that diets come with a whole host of negative side effects, from being more obsessive and preoccupied around food and with your body to having lower self-esteem, lower confidence, poor coping skills and higher stress levels," Alissa Rumsey, RD, a registered dietician, nutrition therapist and certified intuitive eating counselor, tells LIVESTRONG.com.

"Yo-yo dieting or weight cycling is also associated with increased risk of several different diseases," she says. "So not only are you not achieving health, you're also potentially harming your health when the focus is on body size or weight."

Are You an Unconscious Dieter?

Even if they don't count calories, many people are unconscious dieters. From plant-based to paleo, Whole30 to keto, anything that has strict rules and banned foods is a diet. "Our bodies still interpret it as this external thing that's trying to control them. It really is this nuanced, sneaky diet culture that we might not be aware of," says Rumsey.

The problem is that restriction makes the body think it is being starved. "In response to that, our body increases cravings and increases our appetite hormones because it's trying to keep us alive," says Rumsey. It can even slow your metabolism.

"It's really all about trust. It's about trusting your body to give you all the information you need."

"Intuitive eating is a dynamic interplay of instinct, emotion and thought," explains Elyse Resch, RDN, a registered dietician and nutritional therapist. Resch and her colleague, dietitian Evelyn Tribole, RD, first originated the term back in 1995, when they released their paradigm-shifting book: Intuitive Eating: A Revolutionary Program That Works.

"It's really all about trust. It's about trusting your body to give you all the information you need," says Resch.

The principles are pretty simple: Eat what you want when you are hungry, stop when full and enjoy your food. At its core, intuitive eating encourages followers to listen to their body's cues to get all the nutrition they need, without rules and restrictions. Most importantly, it tells us to accept our body shape.

IE has been shown by many studies to lead to improved health and wellbeing. A January 2016 review in the journal Appetite, for example, found a strong correlation between IE and less disordered eating, better body image and greater emotional functioning in adult women.

If you want to give it a try, you may realize that tuning into your body's signals can be challenging after a lifetime of ignoring them (think: restricting calories, avoiding certain foods, labeling foods as "good" or "bad"). So Resch and Tribole created 10 principles to help you reconnect. And keep in mind that, while some people are able to get the hang of it on their own, others may find it helpful to seek out a trained intuitive eating counselor for support.

Learn how to fill your plate with healthy, nutrient-dense foods by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

Notice the constant flow of external messages you receive about what to eat and how you should look. Ask yourself whether you are restricting any type of food or following any food rules in order to be "healthy," and work to let go of that thinking.

2. Discover the Satisfaction Factor

Satisfaction underpins all of the IE principles. "The best tip is to focus on finding the most satisfaction you can find in eating," says Resch.

Food is meant to be enjoyed and eating is supposed to be a sensual, pleasurable experience. Eat things that you know will satisfy you, in an environment that's conducive to enjoyment. Eat when you are at the right level of hunger: not too full, not too hungry. Be present and eat mindfully. Savor each bite and you will find it easier to stop when you are full.

Hunger is a signal to eat. If you ignore it, your body triggers a primal drive to overeat.

Eat when you are hungry and give your body the energy it needs; don't wait until you are ravenous.

4. Make Peace with All Foods

A June 2012 study in the journal Appetite found that dieters experienced significantly more cravings than non-dieters. When you ban foods, your body craves them more and you're more likely to overindulge.

Instead, throw out the idea of good and bad foods. Give yourself permission to eat what you want, as long as you are hungry and you find it satisfying. Many worry this will lead to overeating, Tribole says, but once you realize you can eat things whenever you want to, you crave them less.

"Knowing you can eat that ice cream takes away the urgency," Tribole says.

Credit: santypan/iStock/GettyImages

5. Challenge the Food Police

Along with banning foods, the internal "food police" tell us to skip lunch because we had a big breakfast, or gives us permission to have a cookie only if we go for a run.

Ignore the inner voices telling you what you should and shouldn't be eating based on outside factors like the scale.

Learn the body signals that tell you that you are comfortably full. And keep in mind that you don't necessarily feel full when your stomach is full. The feeling comes when your stomach signals to your brain that you're sated, according to Michigan Medicine, and that can take a while. Pause in the middle of a meal and ask yourself how the food tastes and how hungry you still are. This can be difficult at first, so focus on satisfaction and learn as you go.

7. Honor Your Feelings Without Using Food

If you are an emotional eater (i.e. if you often find yourself eating when you're stressed, upset or just bored) create a toolkit of alternative coping strategies that don't involve food.

It's totally fine to comfort-eat if it helps, as long as you are hungry and it leaves you feeling satisfied, Tribole says. Often, though, it won't. Indeed, a study published December 2014 in Health Psychology found that eating comfort foods does not lead to any significant improvements in mood.

Accept your body and understand that thin doesn't automatically equate to healthy. "Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally as futile (and uncomfortable) to have the same expectation with body size," Resch and Tribole note in their book.

Choose exercise that you enjoy and that makes you feel good.

Credit: PeopleImages/E+/GettyImages

9. Exercise for the Right Reasons

Focus on what your body is telling you about exercise. Does it make you feel good? Exercise to feel strong, happy and healthy, not to change your body shape.

As a bonus, taking this approach to your workouts may help you stick to a routine. One study, published August 2014 in BMC Public Health, found that among previously inactive people with obesity who tried high-intensity functional training, those who enjoyed the exercise initially were more likely to continue doing it. The moral, then? Try different workouts until you find one that you truly enjoy.

Choose foods that make you feel great, taste good and are good for you.

Remember there is no perfect diet; rather, it's what you eat over time that's important. One meal, snack or day of food isn't going to ruin your health forever.

Original post:
How Intuitive Eating Works, and How to Get Started - LIVESTRONG.COM

caption Jillian Michaels. source Danny Moloshok / Reuters

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Robbie Williams originally found fame as a member of the English pop group, Take That from 1989 to 1995, however, he achieved greater commercial success with his solo career, beginning in 1997. Robbie is a highly beloved British singer and has been a constant presence in British culture throughout the last 20 decades. Recently, the singer-songwriter has made an admission that he has struggled with a relentless weight battle for several years and admitted that to overhaul his lifestyle and improve his health and diet he cut out one thing to trim down. What did he cut out?

Appearing on the WW, Weight Watchers reimagined, Wellness that Works podcast Robbie speaks about his weight loss and wellness journey since joining the programme.

Robbie Williams is a WW ambassador and is currently on the new myWW programme - its most customised weight-loss programme ever.

The WW Wellness that Works podcast is a fun and motivational podcast for anyone who wants to build healthy habits whether that means eating better, moving more, shifting your mindset or all of the above.

What did Robbie Williams have to say about weight loss?

READ MORE:Man loses175lbsusing 'life-changingdiet plan

During the episode the ever-entertaining singer and showman, opens up about how his previous relationship with food had affected his mental health, with Robbie commenting that: I found that normally my history is being overweight and being dreadfully unhappy and then counteracting that with extreme measures and being depressed because there are no nutrients in my body.

Talking about why he became a part of the WW family Robbie said: There is this relentless weight battle and weight issue that Ive had forever.

WW phoned up and said hey, we want you to be really healthy and have a clean head, and feel good about yourself!.

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The universe spoke and I listened to it, and I was like, yes, please let me get on this. And I started boxing. That was great for my mind.

Since becoming a WW ambassador, Robbies relationship with food and exercise has changed: Im golfing a lot and Im in nature. And its three hours of walking and its meditative because all youre thinking about is that next shot and it takes you out of yourself.

Like boxing does. You know, you go boxing and its so hard but so enjoyable.

And then I saw on a podcast somebody would say, if you dont work out, its the equivalent of taking a depressant pill instead of an antidepressant. If you dont work out and dont do something you're taking a depressant pill.

Robbie credits WW for how well hes feeling at the moment saying that: Its helping me tremendously.

Ive changed my life. Im loving being a daddy. Loving the WW, loving - the wife.

Yeah all is good. There is a confidence thats coming with the WW programme.

So, what was one of the main things that Robbie cut out to lose weight and overhaul his lifestyle?

Robbie revealed during the podcast that he gave up smoking to overhaul his diet after he became worried about having an early death.

He revealed: The most recent thing that triggered this whole [weight gain] thing was I relapsed on smoking.

So when I smoke, I'm half-smoke, half-man. I'm a man of extremes. And the wife said, 'You got to give up smoking'.

I didn't want to do the death, the early death. So I was like, yeah, OK.

And I just thought, hang on, maybe I can just view this differently. This whole process, not only could I give up smoking, but I could be fit and healthy and have a clean head and a clean vision of how I want my future.

And I found that moment to be very, very powerful.

For more information about myWW, visit WW.com or download the WW app.

Listen to the podcast episode in full and subscribe on the WW YouTube channel,iTunesandSpotify

Originally posted here:
Robbie Williams weight loss: Gave up one thing to slim down and shed fat - what was it? - Express

The tricks to lose weight are aplenty but only a few are sustainable and long-term in nature. Aditya Chaubey, a student by profession and self-proclaimed fitness freak by choice tells us that there is no one rule that fits all when it comes to weight loss. However, there is one cardinal sin that many people (including me) indulge in while trying to lose weight and that is dieting.

You see, dieting, at its core means restriction. And no human being enjoys being placed under restrictions. Moreover, no diet is sustainable in the long run, he says. One should strive to adopt healthier eating habits and not a diet, he adds. A healthy lifestyle does demand certain sacrifices, but it is worth it in the long run! I used to feel ashamed of how I looked (at his heaviest he weighed 110 kgs or as his father would say Quinton and 10) and as a result, I was afraid to even step inside a gym, he adds.

Add to that the fact that my father is an army officer, well, I think you can understand my discomfort. So, I took up running, he explains before revealing his step-by-step approach to weight loss by making small changes in his daily life instead of resorting to a diet plan an approach that helped him shed 42 kgs and trim from 110 kgs to 68 kgs.

Running is the best form of free physical exercise, which actually burns more calories than any other form of cardio workout as it requires many different muscles to work together. It also helps burn belly fat and preserve lean body muscle.

Says Aditya, my goal was simple to be able to run a 5K in under 20 minutes. But, when I started, I could barely get run 100 metres before I was left gasping for breath. However, I was encouraged by many people to carry on, no matter what. Honestly, this was perhaps one of the best motivational bouts during those tough initial months.

QUICK READ: How running a little bit every day for two months changed my life

Make no mistake, it didn't get any easier, I just got used to it and within 2 months I ran a full 5 Km without stopping in about 45 minutes. Granted, it was not what I wanted, but it was a start. And, now, I was ready to join a gym! During this phase, my college started and I had to leave my beautiful support system behind."

"I joined my college gym but still continued going on runs. It is the best form of exercise, it builds cardio-vascular strength, and one can do it anywhere, anytime. Below, Aditya breaks down his new weight loss workout routine.

QUICK READ: How "mindful running" can help you run faster, farther, and more peacefully

The key is to train hard, day in and day out, each workout should demand a better you. For me, it was running on alternate days with a continuous attempt to increase the distance with each progressive day and then at the end of the week (usually Sunday) go for a long run (10 km). I used to hit the gym 5 days a week. I targeted 2 muscle groups in each session doing 4 exercises of each muscle group. Apart from this, there was my one complete rest day. No gym, no running, nothing!

QUICK READ: How to run faster without ever touching a treadmill

I followed the principles outlined in this brilliant book, titled, "Don't Lose Your Mind, Lose Your Weight" by Dr. Rujuta Diwekar. It helped me develop healthier habits. To give you a gist:

- The key to weight loss is to consume small meals spread over the course of the whole day instead of binging and making conscious healthy choices even when you are forced to dine out. For example: I eat tandoori roti instead of butter naan, tandoori chicken instead of a rich chicken curry and pasta instead of pizza. I also make sure that the food I am consuming is not calorie-rich but is rather rich in nutrients.

- Don't leave your staple food. As far as our varied cuisine choices are concerned one should think global but eat local. In essence eat the local cuisine, dosa and Idli for Southern India, momos and Chinese in hilly areas, etc.

- Even during weight loss, it's important to meet your body's basic nutrient and energy needs. Over time, not eating enough can lead to nutrient deficiency and serious health problems. We are looking to improve our health, not sabotage it. Use a calorie tracker app to guide you through this, I personally recommend MyFitnessPal or Samsung Health.

I also followed this adage - eat breakfast like a king, lunch like a prince and dinner like a pauper to emphasise portion control.

QUICK READ: How many calories should you eat every day to lose weight?

I have been able to maintain my weight by regularly running and gymming. Although I have dialled back the frequency and intensity of my workouts, I still make sure that I indulge in at least three workout sessions and one long run every week.

I also monitor my calorie intake and check my weight daily. I didn't come this far just to gain it all back. One has to be consistent and relentless when it comes to weight loss.

Here are a few pointers which I gleaned through my journey:

1. Always be truthful to yourself. Only when you are honest with yourself about your body, will you strive to be able to change it.

2. Be consistent. If you want it bad enough you'll find a way and you'll also find the time otherwise you'll find an excuse.

3. The weighing machine is your best friend and the mirror is your most brutal critique. Check your weight weekly and at the same time, don't forget to glance in the mirror to see how your body is transforming.

4. Keep taking pictures of yourself throughout the journey, and when you feel demotivated or those extra kilos refuse to drop; look at your pictures. They will re-energise you.

5. Keep varying your exercise regime to break the monotony of the routine. Following the same pattern takes a toll on our mental state as we start getting bored with it. As a consequence, we don't put in as much effort as we can and the weight stagnates leading to immense frustration. Each workout should stimulate both your mind and body.

6. The most important step - keep a track of everything and not just calories what you eat, how much youve exercised today, how much ran...you get the gist. The devil is in the details, and it's these details that will ultimately help you analyse the ways to make your routine better. Losing weight is simple mathematics, burn more than you eat. Everyone burns some calories even while resting. This is known as Basal Metabolic Rate. There are online calculators to find one's BMR. After determining your BMR, aim to maintain a deficit of 150 calories and whatever happens, do not exceed 300 calories.

Notably, Aditya informs that during his weight loss journey, he also fulfilled his lifelong dream of becoming a certified mountaineer from the Himalayan Mountaineering Institute. Our instructors were some of the most elite climbers that the country has to offer and many of them were from Special forces. As you can imagine my physical fitness and weight loss increased dramatically during this phase. This coupled with the above strict routine helped me get in shape.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 42 kgs by implementing these changes in his life instead of dieting - GQ India - What a man's got to do

Yes, you can enjoy the festive season without piling on the Christmas weight. Even better news it doesnt mean having to diet.

We all want to look our best at this time of year, but with the Christmas buffet blowouts, it can be a challenge to avoid Christmas weight gain.

In fact, according to the British Dietician Association, the average person consumes this many extra calories per day in the lead-up to Christmas (equating to around 5lb by January)!

There are so many opportunities at this time of year to overeat and feel bad, however, you can still enjoy the party without feeling rubbish the next morning, says Marina Newington, nutritionist and health coach. All it takes is a little know-how from our experts to avoid Christmas weight gain.

It can be helpful to view Christmas time as a series of events, rather than a free pass to indulge throughout the entire month.There might be a few more celebrations than your average month, but where many people run into trouble is through daily excess, says nutritionist Kim.

Enjoy yourself when its time to celebrate and in between, aim to maintain your usual healthy lifestyle to avoid Christmas weight gain.

Get your diary out and plan the key events that youll want to enjoy. Then, in the days around them, make sure you eat well and exercise, so you dont feel guilty on the indulgent days.

READ MORE: The shocking amount of sugar in your favourite festive drinks!

The festive season means supermarket aisles are laden with tempting treats. However, its best to avoid them until the big day.

Shops often stock Christmas foods months in advance. It can be tempting to take advantage of offers, but will it last until Christmas? Or are you likely to tuck in before? says Kim.

I know I dont have the willpower so I have my food delivered just a few days before Christmas. Plus, booking your food delivery also avoids supermarket stress! An added bonus if you ask us.

Credit: Getty

Hitting the shops or heading out for a brisk winter walk are great ways to burn off the mince pies and avoid Christmas weight gain. The average Brit walks a total of 20 miles when doing their Christmas shopping across the festive period, which equates to roughly 1,500 calories, according to a study by Udozi and YouGov.

However, make sure youre carrying a healthy snack when you shop, in order to avoid succumbing to a calorific gingerbread latte or sugary festive drink when out and about.

Were all guilty of reaching for quick, sugary fixes when were on the go, but these bursts of energy lead to a sugar crash later in the day, says Bradley, personal trainer. Opt for a nutrient-dense snack, such as almonds, which will help you feel less fatigued in the long run, he advises.

Its the holidays, and youre bound to want a boozy Christmas drink. So, make some clever switches to save on calories rather than going cold turkey.

Its a good idea to avoid the more sugary drinks like mojitos and creamy ones like eggnog, says Marina. Vodka, lime and sodas and slimline G&Ts are your best bet.

By changing your mixer to one that is sugar-free, you will significantly reduce your calorie intake, says Ro, nutritionist and dietician. Remember to alternate each alcoholic drink with a glass of water to stay properly hydrated and hangover free.

Credit: Getty

Firstly, set an intention before going to the party, of whether or not you will eat dinner after the Christmas canaps. If the answer is yes and you do plan to have dinner afterwards, only have two or three canaps, says Marina.

If the canaps are your dinner, however, you can eat more, but be conscious of how many you have all together. Ask yourself if the amount is bigger than a dinner portion. If its coming close, then stop.

Stick to the canaps that are based around proteins like beef, fish or chicken and veggies. Avoid the breaded ones, or tartlets and quiches. Plus, the deep-fried canaps and ones with a lot of cheese, she says.

The secret weapon to weight loss? Just say No, thank you. Refusing food is steeped in emotional meaning both for you and for the host, says Ailsa, nutritional therapist.

However, we need to remove the guilt associated with turning down foods when were watching our weight. It doesnt mean anything if you dont want to stuff yourself to the gunnels with mince pies, and it doesnt mean anything about how you feel about the host, explains Ailsa. You just dont want the sausage rolls! Once youve hit your limit, feel free to politely decline.

Credit: Getty

But, its not just us adults who like to indulge during this time of year there are an incredible amount of extra sweets, cakes and chocolates around for children too.

But, with so many seasonal treats around its actually a great time to steer them in the direction of healthier options too.

Lauren Prentice, founder of childs cookery school Nutritional Ninjas says, Christmas is the perfect time to introduce children to new foods that they havent tried before.

However, many of our favourite treats such as gingerbread, mince pies and Yule chocolate log are not particularly healthy, particularly if theyre bought from the shops.

Lauren suggests, So that no one misses out on the best that Christmas has to offer, why not try baking your own with the kids? That way you can always control exactly how much sugar and other naughty ingredients go in.

She continued, By getting involved with the cooking, children get a great understanding of exactly what goes into their food. And if youre making sweet treats, its also the perfect opportunity to discuss how everything is OK in moderation.

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Christmas weight gain: How to avoid piling on those holiday pounds in the festive season - goodtoknow

Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performance Photo Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestion Photo Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

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

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Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

A new report published on Tuesday alleges that former Democrat President Bill Clinton and two-time failed Democrat presidential candidate Hillary Clinton visited the New Mexico ranch of convicted pedophile and accused sex trafficker Jeffrey Epstein nearly every year since Clinton left office at the end of his second term.

Bill and Hillary Clinton stayed at Jeffrey Epsteins notorious baby-making ranch almost every year after they left the White House, according to the disgraced financiers estate manager, The Daily Mail reported. The former president was Epsteins closest celebrity mate and the Clintons, along with daughter Chelsea, visited Zorro Ranch a whole bunch of times, a former contractor who ran the IT system at the property told DailyMailTV in an exclusive interview.

The Daily Mail reported that the Clintons never stayed in the main mansion on the massive 10,000 acre property but did stay in one of the guest houses.

This is all according to security expert Jared Kellogg, who was brought in by long-standing ranch manager Brice Gordon to improve security and set up a camera system at the main house and cowboy village, The Daily Mail continued. Kellogg said that at the time of his site walk of Epsteins property, he had barely any knowledge of Epsteins reputation but he said Gordon spent most of the time boasting about the Clintons frequent appearance at the estate.

Kellogg told The Daily Mail: My access was very controlled. During the site walk, it was dictated where I could and couldnt go. There were certain facilities I wasnt allowed to go in, which was odd, as they were boarded up, and they looked like they could have big parties in them, but I didnt think much of it.They wanted to put very, very limited camera coverage on the main house itself.

The New York Times reported over the summer that Epstein allegedly wanted to turn his ranch into a place where he would impregnate vast numbers of women in what the Times described as transhumanism, which critics have likened transhumanism to a modern-day version of eugenics, the discredited field of improving the human race through controlled breeding.

Once, at a dinner at Mr. Epsteins mansion on Manhattans Upper East Side, Mr. Lanier said he talked to a scientist who told him that Mr. Epsteins goal was to have 20 women at a time impregnated at his 33,000-square-foot Zorro Ranch in a tiny town outside Santa Fe. Mr. Lanier said the scientist identified herself as working at NASA, but he did not remember her name, the Times reported. According to Mr. Lanier, the NASA scientist said Mr. Epstein had based his idea for a baby ranch on accounts of the Repository for Germinal Choice, which was to be stocked with the sperm of Nobel laureates who wanted to strengthen the human gene pool.

Epstein was arrested by federal law enforcement officials on sex trafficking charges in early July after returning to the United States and subsequently committed suicide in a New York City prison approximately a month later.

When asked for comment by The Daily Mail, the Clintons pointed to a statement that they released over the summer which deniedhe had ever visited any of Epsteins residences, apart from once at Epsteins home in New York City.

Originally posted here:
New Connections Emerge Between The Clintons And Jeffrey Epstein: Report - The Daily Wire

Ai-Da Robot with Painting Photographer Nicky Johnston

Sarabande Foundation have announced an in-conversation with Ai-Da, the worlds first ultra-realistic robot artist and Tim Marlow, the Artistic Director of the Royal Academy for Sarabandes last talk of the year in their acclaimed Inspiration Series.

Ai-Da is the worlds first ultra-realistic humanoid AI robot artist capable of drawing people from life using cameras in her eyes, and a pencil in her left robotic hand. She creates artwork based on Professor Margaret Bodens philosophical definition of creativity that it must be novel, surprising and of societal value.

Ai-Da was invented to engage discussion around the ethics of new technologies, and what these new technologies mean for creativity. She sites Picassos Guernica and Orwells 1984 as key inspirations for her artistic practice and draws subjects from sight. Each one is completely unique and unreproducible. In an in-conversation unlike any other, Tim will question Ai-Da on her taste, inspirations and purpose as an artist, and seek to find how she expects tech to impact the creative industries.

Ai-Da is named after Ada Lovelace, the first female computer programmer in the world, she was invented by gallery director Aidan Meller and built by robotics company Engineered Arts; with A.I. programming from PhD students at Oxford University. Since her launch in February, she has already achieved a sell-out inaugural exhibition at Oxford University in June, followed by an international tour including Ars Electronica, Harpers Bazaar Capsule, and the international art fair Abu Dhabi Art. Furthermore, she has participated in the Wired Pulse: AI event at the Barbican and partnered with the Tate Exchange for a four-day workshop at the Tate Modern in collaboration with the copper artist Sadie Clayton.

Event Information Ai-Da Draws: Wed, 11 December 2019 14:00 17:30 GMT Art Talk with Tim Marlow: Wed, 11 December 2019 19:30 21:00 GMT Buy tickets here: eventbrite.co.uk/e/inspiration-series-ai-da-

About The Artist Ai-Da is the worlds first ultra-realistic robot artist, and is the vision of gallery director Aidan Meller. Her first exhibition, Unsecured Futures was displayed at the University of Oxford, in June/July 2019. Currently, her medium is pencil and pen, and she creates sketches in a human style. She uses facial recognition technology to draw human faces. In addition to her drawing techniques, she is also a performance artist, taking part in art performances and art videos. She reads aloud using her own personal voice. As a humanoid robot, she is an art object in herself, raising questions surrounding biotechnology and transhumanism. Ai-Das robotic hand and ability to draw have been developed by AI engineers at Leeds University. Ai-Das drawing arm system has multiple stages and contains numerous AI algorithms; starting with analysing the person in-front of Ai-Da and moving on to create a virtual path for Ai-Das arm. Once this virtual path has been created, it is fed into a path execution algorithm that gives real-space coordinates, enabling her arm to produce the actual sketches. Ai-Da was manufactured by Engineered Arts in Cornwall, and was completed in February 2019. Ai-Da has a RoboThespian body, featuring an expressive range of movements and she has the ability to talk. Ai-Da has a Mesmer head, featuring realistic silicone skin, 3D Printed teeth & gums, integrated eye cameras, as well as individually punched hair. Ai-Da has legs but she cannot walk, she has the ability to stand upright or sit upright in a chair. Her arms move freely, as does her torso and head. She can also lean forward and back, wave her arms, and look around in all directions.

About Sarabande Foundation Sarabande is a charitable trust that was established by legendary British designer Lee Alexander McQueen to identify and support the UKs best creative talent through scholarships, subsidised studio space, a public events programme and industry mentoring.

The support offered by Sarabande is not limited by art form, medium or discipline but centres around our founding principles of uniqueness of vision, craft, quality, creativity and passion. Since 2012 Sarabande has awarded 30 scholarships with current scholars studying art, design, and fashion at BA and MA and supported 52 through the studio residency programme. Scholars have been chosen by industry professionals including Andrew Bolton, Sarah Burton OBE, Sadie Coles, Dinos Chapman, Giles Deacon, Katy England, Craig Green, Nick Knight OBE, and Matthew Slotover and are offered free studio space for a year at Sarabande Studios after graduation. Studio residents work across a wide range of mediums and disciplines from jewellery to video art, performance to photography. The Foundation hosts a year-round series of inspirational and practical talks and workshops. Past speakers in the Inspiration Series include Maggi Hambling CBE, Grayson Perry CBE, Yinka Shonibare CBE, Simone Rocha and Samuel Ross.

Mark Westall is the Founder and Editor of FAD magazine, ' A curation of the worlds most interesting culture' [PLUS] Art of Conversation: A tri-annual 'no news paper'

The rest is here:
Ai-Da, the worlds first ultra-realistic robot artist in conversation with Tim Marlow this week. - FAD magazine

Saturday, December 7th

Curry & Hip-hop with Tara Stewart and Mango The Bernard Shaw, Dublin; thebernardshaw.com/event/out-of-space-w-efa-oneil

Sinking into its new home in Phibsborough, the Bernard Shaw events guide has had a makeover too. This is Irelands first hip-hop and curry night. Brought to you by the power couple that is Mango of Mango X Mathman, who should be called Mango chutney for the night, and 2FMs Tara Stewart. So munch on a korma from the Shaws new and improved food menu and bopping away to the finest hip-hop tracks from 10pm until closing time. LB

HamsandwicH Courthouse Arts Centre, Tinahely, Co Wicklow courthousearts.ie/whats-on-event/hamsandwich; also Friday 13th/Saturday 14th, Whelans, Dublin whelanslive.com/index.php/wav-tickets/

Has it been a quiet year for HamsandwicH? Well hazard a guess that it has been, but with new material on the way we can certify that their live performances havent shifted one iota off from being as celebratory as they have always been. The new material will settle in nicely with selected tracks from their three studio albums (2008s Carry the Meek, 2010s White Fox, 2015s Stories from the Surface), while you can be assured youll hear a well-chosen cover version or two to bring these festive shows even more to life. TCL

Primal Scream Olympia Theatre, Dublin ticketmaster.ie/primal-scream-dublin-09-12-2019/event/180056BFAD4C9B0B?_ga=2.200310444.369424453.1574503900-1629973204.1574503900; also Tuesday 10th, Ulster Hall, Belfast (sold out) waterfront.co.uk/what-s-on/primal-scream/

Primal Screams frontman Bobby Gillespie (58 next year) has been throwing shapes as a singer since 1978, at that time in a Glaswegian punk band called The Drains. After a spell as the drummer with Jesus & Mary Chain, Gillespie threw himself full-time into Primal Scream, and by the late 1980s had embraced the acid house scene. Within a few years, the bands third album, Screamadelica, brought them into the mainstream, where they have, more or less, continued to hang around. As a creative force, Primal Scream have always been a flawed if occasionally glorious proposition. As a live act, they remain rooted in the latter, assisted by a very decent Best Of back catalogue and a frontman who is still as thin and brisk and energetic as a whippet. TCL

Hozier 3Arena, Dublin ticketmaster.ie/hozier-tickets/artist/1896592?_ga=2.37099938.369424453.1574503900-1629973204.1574503900; also Wednesday 11th, same venue

It has been quite the year for Hozier the release of a very good second album (Wasteland, Baby!), a slew of open-air summer shows in Ireland, a recent residency in New Yorks Hammerstein Ballroom, and new material in the shape of the recently released Jackboot Jump, written whilst on tour as a tribute to protest singers Woody Guthrie and Pete Seeger. More new songs have been flagged for release in early 2020, so it would be safe to say the Wicklow mans shows here will be an astute blend of trusted highlights and an unfamiliar tune or two. Special guest for these two shows is UK singer Freya Ridings. Tonights show is sold out, while there are some tickets left for Wednesday. Better nab em quick, though. TCL

Villagers Cyprus Avenue, Cork eventbrite.ie/e/villagers-tickets-65803771853; also Wednesday 11th, same venue; Friday 13th/Saturday 14th, Vicar Street, Dublin vicarstreet.com/component/thelist/show/1452-villagers-live-at-vicar-st-this-december-live-in-vicar-street-58-59-thomas-street-Dublin-8-on-13-Dec-2019.html?Itemid=1452

Ending 2019 with a sequence of shows is a fitting cherry-on-the-top for Conor OBrien, the man behind (and in front of) this most naturally evolving of Irish groups. Since their formation in 2008, Villagers have released four studio albums, each of which have showcased OBriens mounting gifts as a songwriter. The latest album, 2018s The Art of Pretending to Swim, is a smart departure from previous material without any loss of touch. Similarly, the recently released Sunday Walker EP, featuring songs discovered, jokes OBrien, down the back of an armchair. Further new material will surely be issued in 2020, but in the meantime, there are these pre-Christmas shows. Special guest is Conchr White. Both Dublin shows are sold out. TCL

TiLT #3 Button Factory, Dublin instagram.com/tiltdublin?igshid=t00ugr61mpq

TiLT (Totally Irish Live Tuesdays) is a recently inaugurated monthly showcase presented in association with Dublins Sound Training College and radio station 98FMs Totally Irish show. As hosted by John Barker who next month celebrates 10 years of presenting the exclusively Irish music programme the gigs highlight a mixture of relatively established and emerging acts. Tonights show features music from CC Brez, Stomptown Brass, Abbacaxi, and Bajjna thats most points in between soul, funk, techno/house and reggae. Admission is free just bring along the good vibes and youll be fine. TCL

A House Is Dead Redux Vicar Street, Dublin http://www.ticketmaster.ie/ahouseisdead-redux-i-am-still-the-greatest-dublin-12-12-2019/event/18005729E71E7A23

Earlier this year, Dublin band A House (or rather A House Is Dead, a spikier version featuring two of the original members, Dave Couse and Fergal Bunbury) were presented with the NCH/IMRO Trailblazer Award for their 1991 album, I Am the Greatest. Like previous inaugural recipients Microdisney, further shows were expected and shouted for, yet also like Microdisney you can expect this particular gig to be the final word. You can also anticipate a fierce and fractious end, with a similar reinterpretation of I Am the Greatest along with other songs that Couse and Bunbury hold dear to their hearts. Farewell, A House, or whatever you want to call yourselves it has been very, very good to have known you. TCL

Hannah Williams & The Affirmations Grand Social, Dublin ticketmaster.ie/hannah-williams-the-affirmations-dublin-12-12-2019/event/18005713CA485A2B?_ga=2.32979388.369424453.1574503900-1629973204.1574503900; also Friday 13th, Dolans Upstairs, Limerick dolans.yapsody.com/event/index/457196/hannah-williams-the-affirmations; Saturday 14th, Limelight 2, Belfast ticketmaster.ie/hannah-williams-the-affirmations-belfast-14-12-2019/event/380057138DB8134A

Any mention of retro-soul these days and you automatically think of US music acts digging into their countrys enviable musical past. You tend not to think of the UK, yet Bristol-based Hannah Williams & the Affirmations seem to have skewed perceptions somewhat. They have also captivated certain people people that have given a nod to Williamss impressive vocal talents. Step forward Jay-Z, who sampled a vocal line from The Affirmations song Late Nights & Heartbreaks. Such attention has raised the profile of this surging soul band see and hear what all the fuss is about on their brief (three-date) tour. TCL

Cursed Murphy versus the Resistance Sky & Ground, Wexford

Currently, the creative guise of County Wexford writer and broadcaster Peter Murphy (a regular contributor to these pages), Cursed Murphy versus the Resistance provides neither rest nor peace for the wicked. Via two recently released single tracks last years Foxhole Prayer and this years The Bells of Hell Murphy delivers caustic spoken word with a background of rock-solid guitar riffs and (as the two song titles reference) militaristic beats. Be advised that an albums worth of material will be released next year. (There is no admission fee here, but an honour entry system will be gently applied, with 5 a suggested amount.) TCL

Future Proof: Autre Monde, Elaine Mai, Sans Chatea Bello Bar, Dublin eventbrite.ie/e/future-proof-autre-monde-elaine-mai-sans-chatea-tickets-76788322941?aff=efbeventtix&fbclid=IwAR2ilJz1cNzkZeVIUZoWV9SBFBIVJXJJw8cPKJerkbnXH72qUoNMasfI7FI

Continuing to shine a light on current and interesting music at home and abroad, the 16th edition of Future Proof is a real treat. Featuring Dublin art-rock band Autre Monde, you can hear songs from their upcoming debut album The Imaginary Museum and you can dive into the lush electronic stylings of the wonderful Galway legend Elaine Mai and the chamber-folk maestro that is Austin Moores Sans Chateaux. Tickets are 10/13 online and 15 on the door. LB

Lethal Dialect Risn Dubh, Galway roisindubh.net/gig-details.html?listingID=10279

Tying up a busy year, Dublin rapper and actor Paul Alwright, better known as Lethal Dialect, is playing one of his last shows of the year in Galway. Having released his critically-acclaimed album Hunger as Paul Alwright earlier this year, he is now working the third instalment of his LD50 album series. One of the leading names in the Irish hip-hop community, he continues to find the words, the fury and the gr that goes with living in Dublin. Costello and DJ Scorpio are listed as support. LB

Junior Brother Whelans, Dublin ticketmaster.ie/junior-brother-dublin-12-12-2019/event/18005752C9178F28

Another top Irish act from 2019 is Kerry man Ronan Kealy, whose solo act Junior Brother has delighted music lovers, reviewers and festival goers across the country. His debut album Pull the Right Rope was released on the Galway label Strange Brew and he also appeared on Bath Time, the stunning debut from Maija Sofia. A precise musician and an enthralling live act, hes given us a lot this year so now its your turn to give back. See him, stream him and adore him. LB

Fangclub Button Factory, Dublin ticketmaster.ie/fangclub-dublin-13-12-2019/event/180056ADF6699D75?_ga=2.236936579.369424453.1574503900-1629973204.1574503900

Another Irish band that can safely say theyve had a good year is north County Dublins Fangclub. Earlier this year, the trio released their second album, Vulture Culture (a record that lies on a knife-edge between tense serenity and all-out frustration, constantly transmitting overtones of disconnection, angst and fury, noted Irish music blog, The Last Mixed Tape), and have since spread the nitty-gritty word far and wide via a series of live shows that fair take the wind out of the sails with ferocity and focus. You can bet your last bitcoin that this show will be cut from the same cloth. TCL

The Drag Nativity Drop Dead Twice, Dublin eventbrite.ie/e/the-drag-nativity-tickets-83612395927

Featuring an all-star cast of drag, comedy and music, The Drag Nativity is a retelling of the story we all played out so well in primary school... but with a queer twist. Among other things, expect Baby Borns, tinfoil stars, pushy parents and lots of singing, all told through the magic of drag. The cast includes Tony Cantwell, Liam Nugent, Marian Mary the 6th and Coco Chanel No. 5. This is a musical parody written and produced by the always fabulous Avoca Reaction. LB

Soda Blonde Whelans, Dublin, also Monday 16th at Whelans, Dublin ticketmaster.ie/soda-blonde-dublin-15-12-2019/event/18005731A1D868FA?fbclid=IwAR3DmGXC_41iAGmWJ9seZIVFidV3TOlmDtkygwW-VzYNrrrQ5JQUiGqCCQo

Going for a double whammy of Christmas gigs, Soda Blonde are wrapping up their 2019 in festive fashion. Made up of former Little Green Cars members Faye ORourke, Adam ORegan, Donagh Seaver OLeary and Dylan Lynch, these are the last nights of their Terrible Hands tour, which saw them play across Ireland and the UK. The Dublin alt-pop group announced the second date due to popular demand, which is a sure sign of what lies ahead of them for 2020. LB

The rest is here:
The best rock and pop concerts in Ireland this week - The Irish Times

Students rehearse for the one acts, directed by students in professor Sandy Moffetts Dramatic Directing class. Photo by Emma Mills.

By Nick Parker parkerni@grinnell.edu

The Grinnell theater department will perform five one-act plays this weekend. The plays are a culmination of a semesters work by five students in professor Sandy Moffetts dramatic directing class. In the span of only four weeks they have selected, rehearsed and are ready to present their individual productions.

The way you learn to direct is by directing, said Moffett. About four weeks ago they chose a one-act play they would like to do, and theyve been working on it ever since. According to Moffett, one-act plays have been a staple of Grinnells theater department since before his arrival on campus in 1971.

Theyve changed a little bit, theyre a little bit more formal, a little bit more produced, he said. Unlike other theater productions throughout the school year, such as the faculty directed main-stage shows, the one-act plays are entirely directed and performed by students. According to Moffett, his involvement with each show has been minimal, which allows his students to create their own, original solutions to the challenges they face.

Caulden Parkel 22, one of Moffetts students, will be directing a show this weekend titled The Music Cure, written by George Bernard Shaw. A comedy that leans heavily on its physical elements, it also requires two of its actors to be highly trained piano players.

Its been a lot but is probably one of the most rewarding things Ive done this semester, said Parkel. You get done at the end of the day, its been a two-hour rehearsal block and you have all this other stuff to do, but youre happy about it because thats the way it is.

Actor Lucy Polyak 23, who is performing in the show of Lizzy Hinman 20, described the variety of stories told in the five one-acts. In addition to Parkels piano-fueled comedy, other shows focus on first dates, theater tropes, marital problems told through the medium of sock puppets. Hinmans show centers on a trio of sisters visiting their ailing father.

In addition to on-campus performances, each play will also be performed in The Loft, a theater space at the Grinnell Arts Center.

I wanted to give them and their cast some experience performing and setting up in different spaces, said Moffet. And I kind of wanted to let the students know what goes on down there and let townspeople know what goes on here.

While a great opportunity for cast and crew to showcase their work outside of the college bubble, the short-notice change from one venue to another will not be easy.

Its good that were out in the community, said Parkel. Its definitely an interesting challenge, because its going to be a really quick turnaround rehearsal-wise and getting into that space less than 24 hours after weve been in a different space.

The one-acts will be a chance for students to see budding directors and actors at work. Unlike the directors, all students of Moffetts class, the actors come from no set background.

Id say theres a huge range, there are people who this is their first show and other people who have more experience, said Polyak.

Saturdays performance will take place in the Wall theatre in Bucksbaum, while Sundays will be held off-campus at the Grinnell Arts Center. Both shows start at 7:30 p.m. and tickets are free. Tickets are available at the box office in Bucksbaum.

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Student-directed one acts to be performed on campus and in town - Scarlet and Black