Write an article based on this "Cut down on portion sizes. Cut out 500 calories daily. Fill up on fruits and vegetables. Go for lean protein. Add in 100% whole grains. Drink enough clear fluids each day. Limit snacks and treats."
article: One of the things you may need to change about your diet is how much you eat per meal. Large portions may mean too many calories and weight gain. Cut back on portions to help you gradually lose weight. Many health professionals will tell you to eat until you're "satisfied" not full. This is a hard area to detect, but with some practice you can stop eating at just the right time. Satisfied is a lack of hunger, a slight disinterest in your meal and a feeling that the food you've eaten will hold you for a few hours. Full feels like a slight to large stretching sensation in your stomach, the thought that those last few bites were too much or you've had second portions. Eat your meal slowly. Taking your time with your meal will help your brain and stomach communicate that you're satisfied and help you stop before you're full. Schedule meals so that you have an appetite, but are not starving, when you do eat. Starting a meal when you are super hungry, or have been starving yourself all day, may lead to overeating. In addition to eating smaller portions, you'll need to be mindful of your total calorie intake. Too many calories daily causes weight gain. It's typically recommended to cut out about 500 calories daily. This coincides with your goal to lose weight gradually. A 500 calorie deficit each day will result in about 1 to 2 pounds of weight loss each week. You can either cut out 500 calories from your food or burn off 500 calories with exercise. The best is to do a combination of both. Try keeping a food journal or using a food journaling app on your smart phone. This may make it easier to track your foods and total calories each day. Both fruits and vegetables are low calorie foods that can help support a slow and gradual weight loss. The USDA recommends that you make half of your plate fruit or vegetables. These highly nutritious foods can bulk up your meals without adding too many calories to your day. You may feel satisfied on a lower calorie amount due to the higher fruit and vegetable content. Try to include at least 1 to 2 servings of these foods per meal. Aim for 1/2 cup (170 grams) or 1 small piece of fruit or 1 cup (340 grams) of vegetables or 2 cups (28 grams) of leafy greens.. It's important to include protein every day for a balanced diet. However, studies have shown that lean protein aids in weight loss and helps maintain your weight long-term. Protein is an essential nutrient in your diet. Studies have also shown that it's very satisfying and satiating to your body. You may feel less hunger throughout the day when you eat regular servings of protein. Go for lean sources of protein. They are typically lower in calories and fat and will support your desire to lose weight slowly. Also stick to appropriate portion sizes of protein. Measure out 3-4 oz of protein or about 1/2 cup. Lean protein sources include: eggs, poultry, seafood, lean pork, legumes, tofu and lean beef. Many diets avoid grains and other carb-rich foods. However, including a serving or 2 of 100% whole grains can still allow you to lose weight gradually. Whole grains are minimally processed and contain every part of the grain: the germ, bran and endosperm. These parts together make grains higher in fiber, protein and other nutrients. Examples of whole grains include: brown rice, quinoa, oats, 100% whole wheat bread. Stick to the appropriate portion size of 1 oz or 1/2 cup of grains per serving. This amounts to one slice of bread, half of a bun, and half a cup or 125 milliliters of rice, pasta, or quinoa. Try to limit or avoid more refined or processed grains since these are less nutritious. Items like white bread, white rice or plain pasta are more refined. Water is another essential nutrient to your diet. Being adequately hydrated helps keep your body healthy, but it can also support gradual weight loss. Water is involved in a variety of functions in your body including lubricating joints, maintaining blood pressure and protecting organs. In addition, being adequately hydrated can help you feel more satisfied throughout the day. Try to stick to no or low-calorie, decaffeinated beverages. Try water, flavored water, unsweetened decaf coffee and tea. Most health professionals will recommend getting a minimum of 8 glasses of water daily. However, depending on your age, gender and activity level, you may need up to 13 glasses daily. Whenever you're trying to lose weight, you should try to limit any excess foods and snacks. Although they can be a part of your diet, they should only be included occasionally. Snacks can provide you with a boost of energy and an extra shot of nutrition. However if you snack when you're bored, stressed or just craving certain foods, this may lead to some weight gain over time. Make snacks count. Only snack if you're truly hungry. In addition, only snack if your next meal is more than an hour away. If you're feeling hungry, but dinner is in 30 minutes, drink some water and wait until dinner to eat. Also limit the calorie content of snacks. Keeping snacks to 100-150 calories per snack can help make sure you stick to your total calorie intake and support your weight loss. Appropriate snack examples can include: 3 oz or 85 grams beef jerky, an apple with a cheese stick, about 10 almonds, or 1/2 cup or 113 grams of cottage cheese.

Write an article based on this "Use a cooling pillow or mat. Keep your bedroom at around 65F (18C). Use blackout curtains to block out all light. Declare your bedroom a tech-free zone."
article:
Hot flashes can really do a number on your sleep. To fight them, you can find pillows that are specifically designed with cooling gel or water inserts. These can help lower the intensity of your hot flashes, making it easier to sleep through them. These pillows are available online, as well as in some mattress and home goods stores. If you have a pillow you already really like, you could get a cooling mat to place underneath. This won't be quite as effective as a cooling pillow, but it can still help cut out some of the heat. Another way to combat those awful hot flashes is to lower the thermostat in your bedroom. If you have central air conditioning and don't want to pay to cool your whole house, look into a window-unit or portable air conditioner to cool off your bedroom without heating up your energy bills. Start running your air conditioner at least half an hour before you go to bed to make sure your room is nice and cool when you settle in for the night. If you don't have an AC unit or you want to minimize the cost of cooling, you may be able to use a fan. Fans work best when it's not too hot in your room. For major temperature changes, AC may still be necessary. Even small amounts of light can disrupt your sleep, especially during menopause. Try hanging blackout curtains over your windows to keep any excess light out of your room. If you have a digital alarm clock, face it away from your bed. That way, the lights from the clock face aren't glowing at you while you're trying to sleep. You could also replace your digital clock with an analog one. You could also wear a sleep mask to help block out light if you don't want to invest in new window treatments. The lights from the alarm clock aren't the only little lights that can wake you up. Keeping a tablet, phone, TV, or computer in your room can make it difficult to fall asleep and stay asleep. Designate your room a gadget-free zone, except for maybe an e-reader without a backlight. If you feel like you need your phone with you at night for emergencies, try turning on the blue light filter and plugging it in away from your bed. That way, the light is less harsh and you'll be less tempted to use it for random browsing.