HEALTH / WEIGHT LOSS Using This Simple Kitchen Tool Helped Me Drop 108 Pounds

Erika Chacon, 31, 5'4", from Rialto, Calif.
Before: 265 lb., size 18/20
After: 157 lb., size 6/8
Total pounds lost: 108 lb.
Total sizes lost: 6/7

Whether I was grazing on junk food all day or bingeing on Hot Pockets and Oreos after hours, my adolescent eating left much to be desired. Playing softball in high school helped keep my weight in check, but the excess calories started catching up to me in college. Once I graduated, my activity level really plummeted, and the pounds began piling on. By September 2015, I was up to 265 pounds. I felt so embarrassed when my then-boyfriend saw the number on the scale. Soon after that, a stranger assumed I was pregnant. I knew I needed to make a change.

Revamping my habits

To start, I researched how to do meal prep. I would buy anything green and clean, putting together healthy combos of lean turkey, brown rice, and seasoned veggies. I also hit the treadmill at the gym. At first, I felt ashamed when I couldn’t jog for longer than a minute and the girl next to me was logging miles. But I reminded myself that I was making this decision for me, no one else. By exercising daily and eating better, I lost about 45 pounds in three months. Then I hit a roadblock: The number on the scale wouldn’t budge. Panicked, I decided to overhaul my routine.

Measuring up

I started counting calories and using a food scale to keep an eye on my portions. I wanted to make sure I wasn’t eating more than I was burning. I also upped my strength training, integrating squats, lunges, and the occasional TRX class into my routine. The result: a tighter and 60-pounds-lighter frame in six months. These days I’m 157 pounds and still working out six days a week. Even better, now I’m the girl on the treadmill racking up the miles—at a seven-minute-mile pace!

Secrets to a shape-up win

1. Post positivity. I constantly post transformation photos, thoughts of encouragement, and recipes on my Instagram account @icandoallthings_journey to help my 10,000-plus followers realize they can reclaim their health like I did.

2. Snack smarter. I used to top potato chips or pork rinds with lime juice and chili powder. Now I use carrot sticks. The longer the lime juice sits, the better it tastes! And it’s so refreshing.

3. Tap technology. I’m obsessed with my Apple watch! Not only does it continually nudge me to stay active, it also keeps me competitive. I try to fill every one of its progress rings daily.

4. Get outdoors. I’m a California girl, so I love swimming, hiking, and body boarding. They’re all insane workouts, but I forget I’m exercising when I’m by the ocean; it’s my sneaky way of moving.

Erika is wearing: Graced By Grit Kate tank ($46; gracedbygrit.com); Graced By Grit Chelsea leggings ($118; gracedbygrit.com), and Graced By Grit Gritty Titty bra ($52;gracedbygrit.com). 

Sources:- Health

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Calcium Requirements and Dietary Sources

Dietary calcium is a major mineral, and it's the most abundant mineral in the human body. Most calcium is stored in the bones, and teeth (about 99 percent) and the rest is in your blood, muscles, and extracellular fluid.

Calcium is necessary for healthy bones and teeth. Your body constantly breaks down and rebuilds your bones to keep them strong. When you're young, your body builds up calcium as fast as it removed it from the bones, but when you get older, your body tends to reabsorb more calcium than it puts back, so you're at a greater risk for weak and brittle bones.

Calcium also plays a significant role in blood clotting, muscle contraction, hormonal secretion and normal nervous system function.

The National Academies of Sciences, Engineering and Medicine, Health and Medicine Division has determined the dietary reference intakes (DRI) for calcium. It's based on the daily nutritional needs of an average healthy person and differs by age and sex. If you have any medical issues, you should speak with your health care provider about your calcium requirements.

Dietary Reference Intakes

Ages 1 - 3: 700 milligrams per day

Ages 4-8: 1,000 milligrams per day

Ages 9-18: 1,300 milligrams per day

Men ages 19-70: 1,000 milligrams per day

Women ages 19-50: 1,000 milligrams per day

Women ages 51 and older: 1,200 milligrams per day

Men ages 71 and older: 1,200 milligrams per day

Calcium Deficiency Signs and Symptoms

Long-term calcium deficiency can lead to osteopenia, which is a loss of bone density.

Osteopenia may progress into osteoporosis, a health condition where bones become weak and brittle. Most adults need from 1,000 to 1,200 milligrams of calcium every day. That need can be met when you eat a balanced diet that includes dairy products, bony fish, dark green vegetables, and calcium-fortified foods.

You probably won't feel any actual symptoms of calcium deficiency, unless you have hypocalcemia (low blood calcium), which is usually due to health conditions or certain medications and treatments. The symptoms of hypocalcemia include muscle cramps, lethargy, numbness and tingling in the fingers, and problems with heart rhythm. These can all be signs of other health conditions too, so if you have them, you need to see your health care provider.

Calcium deficiency can occur when you don't eat enough foods that contain calcium or if you eat too much protein and sodium-rich foods, which cause your body to excrete calcium. If you're low in vitamin D, Your body needs vitamin D to absorb and use calcium -- that's why milk is fortified with vitamin D. However, most of your vitamin D is formed in your body when your skin is exposed to sunlight. The Institute of Medicine suggests a daily intake of 600 to 800 International Units of vitamin D per day.

Taking Calcium Supplements

Calcium supplements are often recommended for adult females to help prevent osteoporosis.

They're generally safe. However, the Institute of Medicine has determined the tolerable upper limit to be 2,500 milligrams per day. Taking more than that amount on a regular basis may lead to hypercalcemia, kidney problems, and may impair the absorption of other minerals.

It's also important to know that calcium supplements can interact with several medications, so consult your doctor before taking calcium -- or any supplements -- if you're also taking any prescription drugs. 

_Sources:

_{National Academies of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Tables and Application." Accessed March 25, 2016. http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.}

_{National Institutes of Health. Office of Dietary Supplements. "Dietary Supplement Fact Sheet: Calcium." Accessed March 25, 2016. http://ods.od.nih.gov/factsheets/calcium/.
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9 Ways to Keep Your Joints Healthy

1

 Keep Moving to Maintain or Improve Joint Health

Many people with arthritis resist regular physical activity or exercise because they fear it will increase pain or further damage their joints. The body is supposed to move; our joints allow for movement. In fact, movement eases joint stiffness, reduces joint pain, strengthens the muscles which surround the joints, and help us maintain a healthy weight. The benefits are real, so keep moving!

• Exercise Is Essential for Arthritis

2

 Joint Protection Is Important for Optimal Joint Health

It is important for everyone, especially people with arthritis, to protect their joints. The goal of joint protection principles is to decrease pain and to reduce the stress or burden placed on the joints. This can be accomplished in several ways:

• Pay attention to pain signals
• Avoid activities that stress joints or increase pain
• Pay attention to proper body mechanics
• Balance activity and rest; don't overdo activities
• Check out available assistive devices or mobility aids
• Maintain a healthy weight

3

 Maintaining Your Ideal Weight Is Important for Joint Health

With regard to optimal joint health, it is necessary for us to maintain our ideal body weight. Carrying excess body weight adds stress to our joints, especially the weight-bearing joints. For each pound that we lose, there is a 4-fold reduction in loading forces on the knee when a step is taken, according to Messier, et al.

• Maintaining Your Ideal Weight With Arthritis

_Source:

_{Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis. Arthritis and Rheumatism. July 2005. Messier et al. http://onlinelibrary.wiley.com/doi/10.1002/art.21139/abstract}

4

 Low-Impact Exercise Is Beneficial for Your Joints

The desired benefits of regular physical activity and exercise can be achieved with low-impact exercise -- a gentler type of exercise that minimizes the stress put on joints during high intensity workouts. For example, according to the Mayo Clinic, "Examples of low-impact aerobic exercises that are easier on your joints include walking, riding a bike and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can split up that time into 10-minute blocks if that's easier on your joints."

_Source:

_{Exercise Helps Ease Arthritis Pain and Stiffness. Mayo Clinic. February 14, 2013. http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971}

5

 Strengthening Muscles Around Joints Improves Joint Health

The muscles that support our joints must be kept as strong as possible. You can work on maintaining or improving your muscle strength by doing strengthening exercises. Weight training is often used as part of a strengthening regimen. Be careful to pace your workouts and not overdo. With proper strength training, you will increase the stability of your joints, while decreasing pain.

6

 Range-of-Motion Exercises Enhance Flexibility and Mobility

Arthritis is characteristically associated with limited range of motion. To preserve your current range of motion or improve it, you should routinely put each joint through its full range of motion. Extend, bend, or rotate each of your joints. Range-of-motion exercise improves flexibility, relieves stiffness and pain, and helps us to keep our joints functional. 

7

 An Inflammatory Diet May Be Beneficial for Joint Health

Reducing inflammation is part of keeping arthritis symptoms under control and improving overall joint health. An anti-inflammatory diet involves avoiding foods that increase inflammation while including more foods that decrease inflammation.  Many sources suggest that a Mediterranean diet is a good choice for keeping inflammation under control.

• Anti-Inflammatory Diet May Help Arthritis

8

 Vitamin D and Calcium Are Important for Joint Health

Vitamin D and calcium are two nutrients that are required for healthy bones. Vitamin D is actually needed for calcium absorption. You can obtain vitamin D through sun exposure, diet, or supplementation. Many people need some supplementation. Your doctor can order a blood test to determine if you are deficient in vitamin D. Low calcium is associated with decreased bone density and increased fracture risk. 

9

 Stop Smoking to Improve Bone and Joint Health

According to the American Association of Orthopaedic Society, "Most people are not aware that smoking has a serious negative effect on your bones and joints." Specifically, smoking increases the risk of osteoporosis and fracture. Smoking also increases the likelihood of injuries involving bursitis or tendonitis. Smokers also have a higher risk of low back pain and rheumatoid arthritis. Stop smoking to improve bone health and joint health.

• Cigarette Smoking and Rheumatoid Arthritis

_Source:

_{Smoking and Musculoskeletal Health. OrthoInfo. May 2010. http://orthoinfo.aaos.org/topic.cfm?topic=a00192.VERYWELL}

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Fruits to Avoid if You Have Diabetes

1

 Fruit is Not Forbidden But Some Fruit Choices are Better Than Others

If you have diabetes, chance are someone has said that you are not allowed to eat fruit. This is not true; people with diabetes can eat fruit and fruit can be included in a healthy eating plan. But, because fruit is a carbohydrate, fruit will affect your blood sugar and you cannot eat unlimited amounts. And certain fruits may cause your blood sugars to spike at a quicker pace than others. The tricky part about eating with diabetes is that everyone responds to food differently. While one person maybe able to eat apples without any issue, someone else may find that apples cause their blood sugars to spike. Testing your blood sugars before and after eating fruit can help you to determine which fruits are best for you.

Other ways to keep blood sugars controlled while enjoying fruit is to think about the context in which you eat it. You'll have a better chance at keeping your blood sugars controlled if you avoid juice altogether, limit your fruit servings to no more than 2-3 per day (1 serving = 15 g of carbohydrate), pair your fruit with protein or include it into your meal as part of your carbohydrate choice, and avoid fruits that are very ripe. The more ripe a fruit is the higher its glycemic index, which means it will raise your blood sugar more than a food with a low glycemic index.

In addition to juice, their are certain fruits that make my do-not-eat list. These fruits have been placed on this list either because they have a higher glycemic index or because most people overeat them, which results in higher blood sugar. 

Sources: 

American Diabetes Association. Glycemic Index and Diabetes. Accessed on-line. August 24, 2015: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html 

2

 Grapes

One small grape contains 1 gram of carbohydrate, which means that fifteen grapes is considered one serving of fruit. Odds are that if you are eating grapes, you are eating way more than fifteen. To avoid overeating, its best to either count them and put them into a small bowl, or avoid temptation and choose to eat a fruit such as berries.You can eat 1 1/4 cup of strawberries for the same amount of carbohydrate as fifteen grapes. 

3

 Cherries

Most people don't stop eating cherries at just a handful, which is why eating cherries will usually result in blood sugar spikes. Similar to grapes, 1 cherry contains 1 gram of carbohydrate. If you find that yourself snacking on a big bowl of cherries, it's probably best to avoid them altogether. 

4

 Pineapple

Fresh pineapple is delicious and sweet, especially when its very ripe, which makes it a high glycemic index food. Depending on how you slice it, the thickness and width can change the amount of carbohydrates and make it easy to overeat too. If you must eat pineapple, stick to a 1/2 cup serving (pineapple cut into chunks) and aim to eat it with a meal or a protein rich food such as low-fat Greek yogurt or low-fat cottage cheese. 

5

 Mango

Ever eat an entire mango in one sitting - you are not alone. Depending on the size, an entire mango will cost you about 30 grams of carbohydrate and about 26 grams of sugar. If you do eat mango, make sure to limit your portion to 1/2 and aim to eat it when it's a bit more firm. As the mango softens, it becomes more ripe and its glycemic index - the rate at which it can increase blood sugar - will rise. 

6

 Banana

You may have heard that banana's are too sweet. It's not that bananas are actually sweeter than other fruit choices. Rather, 1 medium banana contains the same amount of carbohydrate in two servings of another fruit choice, such as one small piece of fruit or 3/4 cup of blueberries. If you must eat a banana, stick to 1/2 and place the other half in the refrigerator for a later time. If you are unsure what a serving of fruit is, learn about carbohydrate counting necessities: Top 4 Carbohydrate Counting Necessities

7

 Dried Fruit

Dried fruit, especially varieties that have been coated in yogurt, chocolate or sugar contains a large amount of carbohydrates for a small portion. Two tablespoons of raisins has the same amount of carbohydrate as 1 cup of raspberries or 1 small piece of fruit. Replace dried fruit with fresh fruit to add volume to your meal plan and reduce the sugar content.

8

 Fruit Juice

Unless you are experiencing hypoglycemia, fruit juice (even 100% fruit juice) should be avoided. Think about how many oranges it takes to make 1 cup of juice - many more than one. One 8 oz cup of orange juice contains 30 grams of carbohydrate, 30 grams of sugar and no fiber. The body doesn't have to do a great deal of work to break down the sugar in juice, therefore it is metabolized quickly and raises blood sugars within minutes. Juice can also tack on extra calories without affecting your satiety and therefore can prevent weight loss and even promote weight gain. Swap fruit juice for whole fruit, and limit your portions to no more than 2-3 per day. For tips on how to incorporate fruit into your meal plan: Top 4 Tips for Incorporating Fruit into Your Meal Plan 

Sources;-

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