I look forward to dinner with my family every night. It's one nonnegotiable in our schedule. But believe it or not, it's not necessarily the most peaceful part of my day nor is it even my most peaceful meal. Dinner, for my family, is often crazy and chaotic and I'm not alone.
Many of the individuals I work describe their dinner time meals in the exact same way. And let's face it, dinner is often challenging! Not only are we short on time, but we often have multiple people weighing in on what to eat or being easily distracted by the world around them. Not to mention the constant demands our kids often make while we attempt to get plenty of food around the table. So it's no wonder that for many families, this meal loses it's luster.
But guess what? Meals together matter. Although the meal you eat as a family or enjoy with friends doesn't necessarily have to be dinner, this may be your opportunity to spend time together and reap the many benefits family meals can provide.
Maximize your prep time. For some, this may mean prepping entire meals in advance. If this works for you, awesome! If you find that you are always busy or this seems too big of a project to attempt right now, look for ways to maximize your prep time in shorter intervals.
For example, you may not have time to prep an entire meal in advance, but maybe you have 5 extra minutes you can add in one evening while prepping a different dish. In that extra five minutes, consider preparing extra servings of vegetables, or reserving some parts of the meal you are preparing (think chicken breast, rice, quinoa, beans, etc). These items can then be stored in the fridge and incorporated into other meals throughout the week.
Create a plan for success. Knowing in advance what meals you want to enjoy can also help relieve stress and save some time. If you arrive at dinner time unsure of what is on your menu, it may take longer to figure out what you'll eat and possibly frustrate you along the way. Even a general idea of what you'll eat in advance can help you feel more prepared at meal time.
Not sure where to start with your meal plan? Use this easy graphic to mix & match a few foods together to create balanced meals for the week.
Establish a consistent meal time. I'm not sure if anyone likes their meal to be a surprise, especially when they are hungry. Establishing a consistent dinner time allows everyone to be prepared for when to eat. This can also help individuals better regulate hunger or plan snacks accordingly. Being overly hungry when dinner is ready, well, even I might throw some tantrums in that state of mind.
Have a snack handy. This strategy may not benefit everyone, but depending on when you're able to get dinner on the table, may be an important step towards everyone eating well together. A small snack offered before dinner prep begins may help calm ravenous appetites and keep kids occupied while you start preparing your meal in the kitchen.
Offer options. Although you should avoid becoming a short-order cook for your family, it is okay to offer variations of a meal. Whether this is a deconstructed option where kids and adults alike can select which ingredients of the meal they want to incorporate on their plate, or even providing a base meal and then one or two optional add-ins, this method can give everyone the opportunity to create a meal they love without having to create multiple, separate dishes.
Keep one kid-approved food on the table. Sometimes new foods are intimidating for young eaters. To help reduce food anxiety, make sure there is a familiar food for your child on the table as well.
In my house, this is usually cottage cheese, bananas, or bread – all foods my kids enjoy and will eat no matter what else is on the table. By ensuring they have at least one familiar food, you can also stress less knowing that they will at least eat something that you've offered.
Acknowledge the chaos. To really make meals manageable, it's important to be realistic with what to expect. Unrealistic expectations may set you up for a failed experience before the meal even begins. Recognize that it probably will be chaotic – something will probably get spilled, someone will probably not like something you've served, and someone will probably be done eating far sooner than anyone else.
By acknowledging the realities of your family meal time, you can come to the table prepared. This may mean you have a plan of action for how to deal with these certain situations or it may mean you look for ways to focus in on what truly matters. Either way, awareness can allow you to be best prepared for whatever may happen.
Stay positive. You have the ability to set the tone at meal time. Actually, we all do. By intentionally deciding to approach our dinners with a positive mindset, we automatically affect the overall tone of the meal. It may take a few meals for your positive attitude to impact those around you, but it can be a good start towards more enjoyable mealtime moments.
Know your division of responsibility. Division of responsibility is a way of deciding what role parents and kids play at meal time. According to the Ellyn Satter Institute, parents are responsible for the what, when and where of eating. Children, on the other hand, are in charge of how much and whether to eat from what parents provide. This division can be difficult to master, but as you become more comfortable practicing it, it will help make meals more enjoyable overall.
Remember why you're gathering together in the first place. In the hustle and bustle of meal time, it can be easy to forget why you're gathering together in the first place. After all, wouldn't it just be easier to eat on your own? No matter who you decide to eat with, family-type meals are associated with all sorts of benefits.
In fact, families that eat together 3 or more times a week may see improvement in their emotional well-being and enjoy more nutrient-rich foods that sustain an active, satisfying life. Kids who eat with their parents may also perform better academically, be less likely to engage in risky behaviors, and have a better relationship with their parents.
Making time for dinner can be very beneficial for you and the ones you love. Consider incorporating a few of these strategies to make meal times work for you. Need more reasons to make meals work? Here are some great insights from the Six O' Clock Scramble.
Let's stop planning meals and start building them instead. To do so, you need foods that work well in a variety of ways. Do you know what foods you need to build successful meals? If not, you may benefit from creating your own basic food list.
The essentials. What are your go-to meals? We all have them – those meals that consistently greet us no matter how busy our schedule gets. Whether its spaghetti and meatballs (which just happens to be one of mine) or Filet mignon (not one of mine!), we all have meals we turn to time and time again.
This means we have go-to foods as well, but we often fail to think about our meals in that way. These go-to foods are the essential elements necessary to create meals you enjoy. By breaking down our meals into their food components, we can create a list of foods we need to stock our kitchen with. We may even be able to identify ways to modify or enhance our regularly occurring meals by incorporating new foods to the mix.
When we break it down, our food list is where potential lies, where real meal magic happens. Because without our go-to foods, we don't really have meals to speak of.
The Basics. As you are creating your food list, I'm hoping that some of the basics will pop up on your list more than once. Okay, what I'm really hoping for is that they pop up A LOT.
Not quite sure what the basics are? The "basics" are foods that fit within the five basic food groups – fruits, vegetables, dairy, grains, and lean proteins. These are the true essentials – the foods providing your body with lots of nutrients, flavor, and variety. They should be showing up pretty frequently in your meal plan – like 80% of the time. They don't necessarily have to be the only foods you eat, BUT they should provide the structure of your plan.
My Essential Foods. Instead of having several go-to meals in my regular rotation, I like to have between three to five different foods from each food group to start from.
This ensures I always have the ingredients I need to keep meals nourishing and simple. Of course, this list doesn't always stay the same, but it is a nice starting point to ensure more of my meals are eaten at home.
How to Build Your Own Food List. Ready to build your own food list? You can use my starter list as a launching point, but in order for your meals to be successful, use the following guidelines to help create a food list that works specifically for you.
Keep Seasonality in Mind. One of the reasons my food list doesn't always stay the same is because I try to eat with the seasons. This can be a great way to add variety to your plate, save money, and experiment with new foods. Building your food list with seasonality in mind can also increase the likelihood that you'll find the foods you need in the grocery store or at your local farmer's market.
Be True to your Palate. Not every food that's good for you will be an automatic hit for you or your family. And guess what? That's okay. Be sure to build your food list with your preferences in mind. But please make sure you are always leaving a little bit of room to give new foods or foods you haven't eaten in a while a chance. You'd be surprised how many foods you disliked as child are actually appealing to your taste buds as an adult. Or how much a different cooking method, preparation technique, or the addition of a certain spice or seasoning can change the way you approach a food. Always keep an open mind – pretty pretty please!
Remember why you're eating in the first place. This may seem silly, but sometimes when we're so focused on creating a list of foods we "should" eat, we forget that we should also be enjoying our foods in the first place. It's important to work in foods that you love in addition to the foods you know are good for you. I like to think of this as balance. Balancing out your plate so that you have a good mix of foods that make your meal worth eating. This is also why starting your list with a few of your current meals in mind can be a great place to start.
Consult your physician or registered dietitian. Building a food list may also require consulting with your physician or registered dietitian, especially if you have special dietary needs or a medical condition that might require you to eat a certain way. Meeting up with a registered dietitian, like myself, may also help you identify new ways to enjoy nutrient-rich foods or approach food in a positive way.
Want more inspiration? I love this ultimate grocery-list-for-one registered dietitian Dana Angelo White put together over on Greatist. Be sure to check out! And if you haven't already, be sure to sign up for my weekly newsletter – you'll get my pantry starter kit download for FREE when you do!
Everyone has to eat, but knowing what to eat isn't always easy. That's why I love Gatheredtable. It makes eating well easy to do no matter your schedule.
Healthy, homemade meals are my favorite. As a dietitian and mom, I love the challenge of discovering new recipes that not only provide my family with the nutrients and energy they need for successful days, but ones they actually want to eat again and again.
It sounds easy – like I have it all figured out – but believe me, I don't. Even as a dietitian, my kids are kids, making decisions based on their limited life experiences and preferences. Like every other kid, my boys tend to like simple and sweet offerings more than complex or bold ideas.
My foster kids – well, they really like the sweet stuff. In fact, when I asked what their favorite foods were on the day they arrived, the oldest told me very decidedly that her top three foods of choice were "honey, sugar, and candy." No, she's not Buddy the Elf, but she does come from a different home with different rules and different foods.
Sometimes, I need fresh inspiration. Foods I like aren't always what those around my table like and with even more diverse taste preferences surrounding me these days, its incredibly helpful to have a variety of simple meal ideas at the ready. That's where Gatheredtable comes in.
Recipes are real-life ready. This is a big deal. Real-life ready recipes? Are you kidding me? Anyone else have a hard time finding recipes online that they would actually make? I can't tell you how many times I've found beautiful food photos only to be accompanied by unrealistic and super long ingredient lists. I love that Gatheredtable keeps their recipes simple and to the point. This means I will actually make the food I see, and for a meal planning service, that's a pretty important feature.
Ingredients are easy to recognize BUT may push your food boundaries just a bit. Recipes on Gatheredtable aren't just easy to follow; they also rely on familiar ingredients. This means I can rest easy knowing that I can find the necessary foods each recipe requires in my grocery store. In some areas, you might be able to even order your foods directly from Gatheredtable thanks to their grocery list feature.
The work is done for you… sort of. Half the battle of getting dinner out on the table is planning (or lack thereof). Gatheredtable allows you to easily identify recipes for the week, add them to your meal plan, and create a grocery list. The only thing you have to do is buy the ingredients and make them.
With their handy mobile app, you'll even be able to take everything with you to the store and into the kitchen. This means you always step into your kitchen with a plan and will hopefully have more time to spend enjoying the meal versus fretting about what you're going to make in the first place.
Meals will become more enjoyable. With much of the pre-dinner work done, you'll hopefully be able to relax and enjoy the meal a bit more. I know this is the case for me. There is a HUGE and noticeable difference in my attitude on nights where I have a plan versus those I don't. Just ask my family. They'll keep it real.
You'll be less likely to eat meals out, and eat more meals at home. Another reason to love the art of meal planning – you'll get to eat more meals at home. This not only saves you money but allows you to eat better too. Meals out are often higher in sodium, sugar, and fat; ingredients that can slow you down versus fuel you up.
You'll actually make these recipes… wowing your friends and family. I've had the opportunity to review a few different meal planning sites and for the most part, they often have many of the same benefits in common. Why? Well, because they give you tools to plan out dinner and that's pretty useful for the majority of us.
But what really stands out for me when it comes to Gatheredtable is the simplicity of their recipes. I love the inspiration that more complicated recipes provide, but when I'm planning out real-life meals for everyday of my week, I just want simple, no-fuss ideas. I call these "real-life" ready recipes and Gatheredtable is my go-to source for those. Like me, I think you'll actually make these recipes, not just pin them for later.
Gatheredtable's meal planning services aren't free (sadly) but they are affordable. Plus, if you stick to it, odds are good you'll end up saving money by eating out less and eating in more.
Want to try Gatheredtable out? Try it free for seven days! And if possible, I'd love to hear all about your experience!
Disclaimer/disclosure: Affiliate links to Gatheredtable's website are included in this post. Photos were made available to me by the Gatheredteam; however, I was not financially compensated for this review or asked to share my opinions. These opinions are uniquely mine and based on my own user experience with Gatheredtable.
Planning out meals at the beginning of the week not only helps my family eat more meals at home, but it also helps keep meals affordable and timely.
If you've been following along, you know I'm a big fan of meal planning. Not the kind of meal planning where you get stuck on the details, but the sort of planning where you get your basics covered, yet leave a little room for flexibility and fun.
Taking the time to plan prevents some of those "oh shoot, we have to eat" moments – ensuring that your cupboards have some nourishing foods at the ready no matter what life throws your way. For me, having dinner ideas at the ready really does help reduce in-the-moment stress and never lets my family get overly hungry while I try to mull over what miscellaneous ingredients I could throw together for a meal.
My meal planning routine is rather simple, but effective. Curious how I make it work? Here are a few of my favorite meal planning techniques to get you started.
Start with one meal. I'll let you in on a little secret… I never plan out an entire weeks worth of meals. Nope. Never. Instead, I focus my attention on the meal that needs the most work – dinner. By having a plan in place for this meal, our family doesn't stress out about what to eat or waste time trying to figure out what ingredients might go together. Instead, we've already done the leg work – allowing us to get out the door quicker if we have to or spend more time around the table when our schedule allows.
To start meal planning successfully, it's helpful to identify which meal might benefit the most. Depending on your schedule, you may even have just one or two nightly meals that really need some work. Focus your attention there. The small amount of time you spend planning for those meals ahead of time will be worth the investment, trust me.
This planning style ensures we have a strong meal structure in place, but still allows for flexibility. If we have extra ingredients on hand, flavorful herbs or spices, or need take the flavor profile up a notch by making a few tweaks, we can do that. But no matter what, we've got a pretty solid start.
Check your phone. Over the past few months, Aaron and I have been taking our finances pretty seriously. God has blessed us both with jobs and opportunity, and we both felt pretty convicted a few months ago to stop wasting the financial resources we've been blessed with. That means I'm always on the hunt for a good deal. Thanks to apps like Ibotta and Checkout51, its easy to save a few extra dollars here and there. Of course, this means planning discounted items into your weekly meal rotation. And be careful – sometimes you'll still save more money by buying the generic brand at the store or skipping the deal all together. Only use discounts on foods you'll actually utilize.
If you shop at Kroger, you'll want to download their app for extra savings. I use it all the time to clip digital coupons. And if you shop at Walmart, try there Savings Catcher app.
Keep your plan visible. After I've planned out my meals, bought the ingredients I need, and submitted my receipts for rebates, it's time to put those meals into action! I find it helpful to keep the list on my fridge so that in case I forget what I planned (which I often do), I can quickly refer to the list.
Meal planning can serve as a great tool to help you eat more nutritious, affordable meals at home. I hope you'll enjoy the process. And of course, if you have any meal planning secrets, I'd love to know all about them!
Disclaimer/Disclosure: A referral link to the rebate app, Ibotta, was utilized in this post. For more information on Ibotta's referral program, visit the Ibotta website.
Want to Eat Your Best This Year? Start Doing this One Thing!
What are you doing to eat your best? Are you tackling a new years resolution or possibly trying to make sense of the new dietary guidelines?
I've been monitoring the chatter and it seems like many people, like each new year before this one, are putting their best foot forward in an attempt to change the way they eat. Unfortunately, a lot of what I've seen isn't going to result in positive, long-lasting change. In fact, at this point, you may already be struggling with the goals you have set or may have given up entirely.
So I'm going to keep things super simple and help guide you with one simple tip. Make meals at home and eat them together.
Earth-shattering right!?! No, it doesn't really get any more basic than that. But if you aren't doing this one essential step, it's probably going to be difficult to eat well for an extended period of time.
You see, none of the other food rules matter if you aren't actively living out wellness. To do this, you have to make time for those nourishing foods that will equip your body to do amazing things. You also have to get familiar with their flavors and their uses, and the only way to truly do that is to start figuring out how to utilize them in the kitchen.
But I get it… this seems pretty vague. Not to mention, it's hard to make the time or know where to start. Luckily, you have me here to help you. And guess what? This is a principle I live by. BUT please don't read this as "Kati eats every meal at home. I do work full-time, commute an hour and 10 minutes one-way to my office, have two boys in school, a husband who is often off on trips for work, and we just recently became foster parents. I don't want to give you a false representation of my life after all! Yet for us, we are able to get meals on the table most nights because it's a priority for us. We're also okay with the occasional failed meal and the exploratory nature learning to cook requires.
So here are my real-life, practical tips for eating meals at home together.
First, commit to it. Make the decision that this matters. By doing so, you will already be more intentional about making time for meals.
Make a plan. Take an honest look at your week ahead. What days can you make a meal at home? Even if its just one day this week, that's a step in the right direction.
Kick those excuses to the curb. If you aren't making meals at home, there are probably obstacles, both big and small, preventing you from doing so. Don't let those obstacles make your decisions for you. Do what you can to make time for meals at home. For my family, we took ownership of our dinners and are intentional about keeping that space open. Between 6-7 pm we eat. We make this known to our friends and family so that no one is offended if we say no to something occurring during that time frame.
Start with the basics. Once you've committed yourself and found the time for making a meal at home, you'll probably want a few recipes to start out with. Although you can easily search online for a variety of recipes, another great way to get started is to identify a few of your families favorite meals. Can you recreate them at home if they are meals you typically order out? Or perhaps they are at-home family favorites that you can modify by adding in fresh ingredients. To truly discover how foods work together, simple is typically best. Whole fruits and vegetables, grains, dairy, beans, legumes, seafood, meat, herbs, spices, and oils – and if you ever thought eating "healthy" was limiting, well, you might just be surprised with just how many basic foods are out there.
Have fun. Enjoy your time trying new food combinations and spending time together. Keep in mind that eating well isn't just about eating the "right" foods. Its about what foods rich in nutrients equip you to do. Hopefully, its more than counting calories – hopefully its about living a very full and active life.
Never stop learning. You'd think with as long as I've been a dietitian I would have learned all there is to learn about food and nutrition. Nope. Not. even. close. And that's part of what I love about this field. It's important to always be learning and to always have an open mind. It's a journey and it's definitely one worth having.
As you begin enjoying more meals at home, I hope you'll share your successes (and failures!) with me. I'll be sure to do the same as I continue to learn and grow along with you.


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MLSE PARTNERS WITH CAMSC, CGLCC AND WBE CANADA TO PROMOTE WORK WITH DIVERSIFIED SUPPLIERS
Memberships in certification groups another step in MLSE's commitment to equity, diversity and inclusion
MLSE announced strategic partnerships with three organizations today to promote procurement from diverse suppliers and to ensure the company's suppliers are committed to the same equity, diversity and inclusion values. MLSE will join as a member of the Canadian Aboriginal and Minority Supplier Council (CAMSC), Canada's LGBT+ Chamber of Commerce (CGLCC) and Women Business Enterprises Canada Council (WBE Canada) as an important step in its equity, diversity and inclusion strategy, which includes its recently implemented Supplier Code of Conduct (SCC).
"Part of MLSE's efforts to address systemic racism and promote social justice, both in the industry and in our community, is aligning with businesses who share the same commitment to equity, diversity and inclusion," said Teri Dennis-Davies, Senior Vice President, People and Inclusion at MLSE. "Working with CAMSC, CGLCC and WBE Canada allows us to identify those businesses and partner with suppliers who are benefiting from these organizations' expertise, guidance and certification models."
CAMSC champions business relationships and economic growth of the Canadian supply chain through the inclusion of Aboriginals and Minority suppliers, while CGLCC advocates for LGBT+ owned and operated businesses across the country, and WBE Canada opens doors for Canadian women-owned businesses to supply chains across Canada, North America and globally. Each group is dedicated to helping identify and certify businesses that meet the qualifications laid out by CAMSC, CGLCC and WBE Canada.
"MLSE's membership with CAMSC recognizes the opportunities for innovation, competitiveness and community engagement by expanding opportunities for aboriginal and minority suppliers in the supply chain." commented Cassandra Dorrington, President of CAMSC. "We are delighted to be working with MLSE and the impact their commitment will undoubtedly make on the wide variety of Aboriginal and minority suppliers serving the sports and entertainment sector."
"MLSE and Canada's LGBT+ Chamber of Commerce (CGLCC) share a common value of wanting to elevate LGBT+ businesses and foster greater diversity and inclusion across Canada's economy. That is why we are so excited to announce MLSE as one of our newest Corporate Members, who will help us further build programming and opportunities that positively impact LGBT+ entrepreneurs," said Darrell Schuurman, Co-Founder and CEO of CGLCC. "This year more than ever we rely on supportive business leaders, like MLSE, to help rebuild our economy and help diverse suppliers sustain and grow their businesses. The commitment that MLSE has made to leading the fight against systemic racism and increasing social injustices faced by many marginalized communities is incredible and we are honoured to work alongside them for years to come.
"We are thrilled to welcome MLSE as our newest Corporate Member. They are our first corporate member in the sports and entertainment sector and while I hope that other leaders in this industry sector will follow their lead, I want to comment on the significance of this commitment to supporting Canadian Women Business Enterprises (WBEs) especially now as businesses across Canada feel the impact of the pandemic," said Silvia Pencak, President of WBE Canada, "MLSE's commitment to achieve greater diversity and inclusion in their supply chain will have a remarkable impact on the growth and recovery of Canadian WBEs. We look forward to partnering with them in creating a more diverse and inclusive supply chain and increasing the involvement of Canada's women-owned businesses in procurement opportunities."
The SCC has been distributed to our suppliers and they are expected to comply with the policy as a condition of their ongoing relationship with MLSE. The company also plans to launch a Supplier Diversity Program that will strive to strengthen the organization and provide better opportunities for diverse businesses by improving inclusion practices in supplier selection.
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This might just be my favorite design, and it ALWAYS gets a compliment or two. I've paired wood with a neutral colored bead and added a tassel at the end. This isn't just any tassel, though. It's made from 100% real horse hair and is beautifully handcrafted by artisans to make the perfect equestrian accessory. Enjoy it!


Riviera Maya and Playa del Carmen offer the best of all worlds. The relics of the ancient Mayan civilizations will appeal to visitors interested in cultural and historical destinations. The brilliant water, sandy beaches and the underground water pools called Cenotes beckon the nature lovers. Add in the exciting night life of the famous 5th Avenue in Playa Del Carmen, and this region truly offers it all.


Have you been waiting for the longest time to slither into your favourite little black dress but have been unable to do so because of the unsightly rolls of fat on your abdomen? Well, you are not the only one to be struggling with love handles or muffin tops or tyres as they are called. Abdominal fat is very hard to get rid of and takes regular exercise and a controlled diet to shed. But the good news, however, is that it is not impossible. Here we give you all the tips and tricks on how to lose love handles so that you will soon be strutting around in the slinkiest dress and the tightest jeans without worrying about wobbly fat deposits cramping your style!
According to experts, abdominal fat or love handles or visceral fat have a range of downsides for your health ranging from liver problems heart disease, diabetes, cancer, and metabolic syndrome which makes you more prone to getting these diseases. A large amount of visceral fat also makes you sluggish and low on energy. And incidentally, love handles don't just happen to fat or obese people, even skinny people could have abdominal fat deposits that are just as harmful for their health.
Abdominal fat is considered the most harmful kind of fat on your body, which is why many doctors are more concerned about your waist size than the number you hit on the weighing scale. The best way to get rid of belly fat is by a balanced regimen that includes exercise and diet because there is no way that you can target only one portion of your body to tone or reduce. So, follow our advice and learn how to reduce love handles.
If you are still wondering how to lose love handles, start by eating right. Make sure that your meals include plenty of fruits, vegetables, whole grains, and lean proteins. If you eat enough from all the food groups every day, you will get all the nutrients you need and you will also start to lose weight because you will be eating proper portion sizes of nutritious food and not filling your tummy with empty calories. Do ensure however that you include plenty of variety in you meals.
Try to limit your intake to lean protein, fruits and vegetables because studies have shown that this combination helps you lose fat on your midriff while giving you the nutrients that you need. In fact, keeping it low carb and high protein can really work wonders in melting away those stubborn belly rolls.
Do note, however, that in your effort to eat healthy, you do not fall prey to fad diets that do more harm than good. While the may show some results in the short run, you can gain back more weight than you stop after you stop it and start eating normally. Diet food also tend to be highly processed and that can ruin your health further.
If you are serious about losing those love handles, make sure that you stay far, far away from sugary treats and refined carbs in general. The fact is, that in order to lose abdominal fat, you must cut down on your calorie intake and the easiest way to do that is by cutting out the harmful, empty calories from your diet. For a start, calculate how many calories you consume in a day by taking help from an online calorie counter. Then aim to cut down about 500-750 calories form your diet each day. If you combine this with plenty of exercise, you are guaranteed to lose weight. Do be careful, however, that you don't eat less than 1200 calories or you may fall ill and suffer from nutrient deficiencies in the long-term.
Focus on limiting carbohydrates and eating more of protein, fruits and vegetables. A study of obese women showed that those who followed a diet of 30% protein, 40% carbs, and 30% fat for eight weeks lost more fat—including love handles—than women who ate 16% protein, 55% carbs, and 26% fat. Protein is important for weight loss because it protects you against insulin resistance. Our bodies produce more insulin as we age as muscle and fat cells don't respond to it properly and this cause more fat to be stored on our stomach area.
Cut out refined carbs and starchy vegetables and grains. Don't have more than two servings of carbs daily. If cutting out your favourite foods seems like a big sacrifice, remember that there is no way that you can magically make fat vanish from only one part of your body. You have to lose weight all over your body. Keep a food journal to know how much and what you are eating every day.
Take a long hard look at your diet and see what it comprises of. Does most of your food come in the form of junk foods and snacks? Are you prone to eating quick nibbles when hunger pangs strike instead of balanced meals that keep you full for longer? If that is the case, you need to change your diet pronto because highly processed foods or junk foods tend to be higher in calories. By cutting out these harmful foods from your diet, you will be able to lose weight faster. Make life easier for yourself by keeping your house, work area and kitchen free of unhealthy food. When you start stocking up on healthy food, you will find that you will start eating healthier.
A 2014 Swedish study found that saturated fat tend to make us store more visceral fat than polyunsaturated ones. When study subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), those who ate saturated fat (palm oil) gained more visceral fat while those who had polyunsaturated sunflower oil gained more muscle mass and less body fat.
Do avoid eating out as much as possible because restaurant food tends to be rich in trans fats, sugar and unsaturated fats that go straight to your abdomen. Use a cooking spray at home and use oils like olive oil that are less harmful. If you cannot avoid eating out, avoid salad dressings, sauce, and carb-rich foods and opt for salads and grilled protein instead.
When it comes to snacks, keep small portions of healthy bites like carrots, celery, cucumber, apples, and yogurt with you so that you are not tempted to nibble on something unhealthy. Remember that you should train yourself to snack only 4-6 hours after your last meal. Late night snacking is particularly bad so discipline yourself by setting a last meal curfew.
Losing weight is not just about eating right but drinking right. You need to stay hydrated throughout the day for your general health and to help your weight loss efforts. Drinking plenty of water keeps you feeling full and stops you from bingeing on unhealthy food. Don't forget to drink at least 8 glasses of water daily. Tip: drink a glass of water before your meal so that your stomach fills up and you don't end up over indulging.
Just cutting down on your diet will not have any effect on your love handles if you don't supplement it with exercise. Make it a point to work in some cardio into your routine every day as it is a great fat burner. You could try jogging, walking uphill, hiking, biking, dancing, and kickboxing…just ensure that you clock in at least half an hour of high intensity cardiovascular exercise 5 times a week. 13. If you are up to it, try a High-intensity interval training (HIIT) workout where you will have to work out in short bursts of intense aerobic exercise, followed by a recovery period. Studies have shown that HIIt is a very effective way of losing those love handles.
However, if you are intimidated by the thought of suddenly upping your cardio exercise regimen, start slow by doing other activities like swimming, working out on the elliptical machine or walking that can also give you many of the same cardio benefits. And if your busy schedule prevents you from working out more, try and up your general activity levels by walking more and using the car less, avoiding sitting for long hours and buying a pedometer or fitness tracker to track your activity levels. It will help remind you to get up and take a walk when you have been sitting for too long.
There are certain specific exercises that have a great effect on reducing love handles. For instance bicycle crunches tone your tummy and love handles. Lie on your back with your hands behind your head. Raise your legs one foot above the ground and bend your left knee, bringing it towards your head. Twist and make your right elbow meet your left knee. Do the same for the other side.
Side planks tone your core and strengthen your obliques. Get into the side plank position with your elbow supporting you, and your other arm on your hips. Keep your body straight and hold for 30-60 seconds. Repeat on the other side. Whole body toning exercises like yoga and Pilates are also great for toning up your entire body.
Don't forget to include some weight training in your workout because it will help you gain strength and burn more calories at rest by raising your metabolism. A combination of resistance training with aerobic exercise works wonders in reducing belly fat.
If you find it hard to stick to your exercise schedule, get yourself an exercise buddy to keep each other motivated. This has been proved by studies that have shown that working out with a friend can actually make you lose more weight than when you work out alone.
Losing weight can be an arduous journey and there will be times when you feel demotivated and disinterested in completing the journey. However, keeping regular track of your journey and measuring milestones, however small, can help you along. Make the tape measure your friend and track your measurements to see how many inches you have lost from your hips or stomach. Losing inches is also significant progress as muscle weighs more than fat. Do measure yourself before you start on your weight loss journey.
Do remember to weight yourself regularly as well. Step on the measuring scale at least a couple of times a week in the morning before breakfast after shedding your clothe. Keeping track regularly will help you know what's working and what's not and then you can tweak your workout accordingly.
Try to get plenty of sleep as a lack of sleep also leads to the release of cortisol that causes weight gain. Sleep-deprived people gain weight faster and find it harder to keep it off. A study showed that those who slept less than five hours a night had more abdominal fat than those who slept for seven to eight hours said a 2010 Wake Forest University study. Less sleep also leads to diabetes and obesity so make it a point to get seven to eight uninterrupted hours of sleep per night.
However, do make sure that you don't try to compensate for lost sleep by crashing out or oversleeping on weekends. A recent Brigham Young University study showed that women who go to bed and wake up at the same time every night have lower levels of body fat. Irregular sleep habits make your internal clock to go crazy and secrete fat-friendly hormones like cortisol.
You can also read on How to get Rid of Love Handles.


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Big Joe – back from the brink
SIX NATIONS – After six years of soul searching, hard work and the love of a caring wife, Joe Sharrow, better known in these parts simply as "Big Joe" is returning to the stage. Big Joe is using this year's Fall Fair Kick-off on Sept 7, at the Fair Grounds to reignite his flame. The
SIX NATIONS – After six years of soul searching, hard work and the love of a caring wife, Joe Sharrow, better known in these parts simply as "Big Joe" is returning to the stage.
Big Joe is using this year's Fall Fair Kick-off on Sept 7, at the Fair Grounds to reignite his flame.
The front man of more than 25 years for the popular blues band The Breeze, Joe left the stage six years ago determined to battle his demons or die. The Breeze changed its name to the Healers and moved on without him.
"Most people didn't know it, but I was really hooked on crack and I could not do anything about it while I was still playing and living the 'Rock Star' life," he reveals.
Maybe it was Joe's drug problem, but Sharrow and the Breeze parted company and Joe thought his singing days were over.
Sharrow was born and raised in Fort Erie and Buffalo New York where he began singing with his family at church and when they would get together and sing. When he was about 10 years old, people started to recognize his range and his voice and encouraged him to sing.
The Sharrows moved to Six Nations when Joe was still young and insecure, trying his best to fit in with new friends in his new community.
He would take whatever opportunities he could to sing. That was the one thing he knew he could do and had confidence in doing it. Eventually he met up with some local Six Nations musicians and the Breeze Band was born almost 30-years ago.
Too many years and too many beers took a toll on the big man and it began to show, especially at home where his wife Val hoped for a day when Joe would be clean again.
"I just knew I was in trouble," recalls Big Joe. "And one day Val told me I had to clean up or get out."
Sharrow counted the cost and decided it was time to get out of the music scene and to get straight.
Fate brought Big Joe and retired Football player Alvin Powell, who was traveling as a motivational speaker at the time, talking about his addictions and how he escaped its hold.
Immediately Joe and Powell connected and soon they were hanging out like best friends and had each other on speed dial.
"He was the one who really influenced me and helped me get straight," says Joe.
Others helped as well but Joe was still not strong enough in his new lifestyle.
A year after Joe first left the stage he missed it so much that he tried to get another act together, but inside, he knew he wasn't ready yet.
"We started working on stuff and it was really starting to sound good, but I remember sitting in my room singing along with a tape when it struck me that I was not ready to go back into that atmosphere," he says. "I felt really bad for the guys I was working with but they were gracious and respected my situation."
Val was diagnosed with cancer during this time and needed him more than ever before. "She was there for me and now I had to be there for her," says Sharrow.
Happily, Val has been in remission for two years and is fully supportive of Joes return to the stage.
After five years, Sharrow is now clean, strong and ready to get back on the stage. He spoke with one of the guys from the aborted band and Big Joe was back in business.
Big Joe has also been working on another of his demons, food, and he is winning. With the help of the Warton Clinic in Hamilton, Joe is boasting the loss of 102 lbs from his frame and although he still has a ways to go, he now knows he can do it.
This summer has been spent working on material and getting to know each other in the band better and Big Joe fans, old and new, can catch a glimpse of Big Joe's Blues Band when he debuts with Junkhouse at the Six Nations Fair Grounds, Sept. 7, along with several other local name acts.


JAKE TAPPER, CNN ANCHOR: So, was Donald Trump's plan all along to ask for a plan? Think about it.
Mr. Trump saying he knows more than the generals do, but now he says he is going to ask them for a new plan to destroy ISIS.
Also, is the solution as dangerous as the problem? New fears not only about the Zika virus, but the spraying to stop the mosquitos spreading it, as Congress to sit on its hands.
Plus, it's Apple's tradition of making stuff you already paid for immediately obsolete. The iPhone 7 is here. The headphone jack is out. What else is in?
We're going to begin today with our politics lead -- quote -- "Peace through strength." That Reaganesque slogan is how Donald Trump started a major national security speech in Philadelphia today, calling for a big boost in military spending to maintain U.S. supremacy and fight our enemies.
Immediately after taking office, the GOP nominee says he will give his generals 30 days to come up with a plan to quickly defeat ISIS. Those of you paying close attention know that this claim is at odd odds with previous Trump pronouncements. He has previously said that he knows more about ISIS than the generals do. He's also says he already has a -- quote -- "foolproof plan" to destroy the terrorist group.
But forget about that foolproof plan or the fact that, in June, Trump said the generals don't know much. Now the generals have to come up with a new plan.
CNN's Sunlen Serfaty joins me live.
Sunlen, did Mr. Trump elaborate at all on how, under a Trump administration, he would destroy ISIS?
SUNLEN SERFATY, CNN NATIONAL CORRESPONDENT: Not with too much specificity, Jake, other than that new call for generals to come up with a new plan within 30 days of a potential Trump presidency. He say though that beyond military warfare, he does believe that taking on ISIS will require cyber, financial, and ideological efforts, this, of course, all part of Trump's big push this week to try to show some leadership on national security.
SERFATY (voice-over): Tonight, Donald Trump is making the case he's better suited to be commander in chief than Hillary Clinton.
DONALD TRUMP (R), PRESIDENTIAL CANDIDATE: She is trigger-happy and very unstable, whether we like it or not. She's also reckless.
SERFATY: Trump today delivering a speech on national security and military preparedness, saying, if he is elected, he will give military leaders a month to present him with a plan to defeat ISIS.
TRUMP: I will ask my generals to present to me a plan within 30 days to defeat and destroy ISIS. This will require military warfare, but also cyber-warfare, financial warfare and ideological warfare.
SERFATY: That after Trump earlier in the campaign said he had a plan to confront the terrorist organization, but was keeping it a secret.
TRUMP: I have a great plan. It is going to be great. Well, what is it? I'd rather not say. I want to be unpredictable.
SERFATY: Trump's new 30-day request is drawing scrutiny from at least one retired military general.
UNIDENTIFIED MALE: It shows a complete lack of the understanding of the threat and the ways to fight it. It's a sophomoric approach to elements of national security policy.
SERFATY: In his Philadelphia remarks today, Trump also said he would push lawmakers to get rid of the military sequester, across-the-board budget cuts adopted in 2013, and increase defense spending.
TRUMP: As soon as I take office, I will ask Congress to fully eliminate the defense sequester and will submit a new budget to rebuild our military. It is so depleted.
SERFATY: Yet, three years ago, he suggested the spending cuts didn't go far enough.
TRUMP: I think really it is being overexaggerated. A lot of things are not going to happen that people are thinking are going to happen.
SERFATY: This as Trump's taxes remain in the spotlight, with his running mate, Mike Pence, preparing to release his tax returns next week.
HILLARY RODHAM CLINTON (D), PRESIDENTIAL CANDIDATE: He clearly has something to hide. We don't know exactly what it is, but we're getting better guesses.
SERFATY: In response, Trump is offering this challenge to Clinton.
TRUMP: She has 33,000 e-mails that she deleted. When is she going to release her e-mails? She probably knows how to find it. Let he release her e-mails, and I will release my tax returns immediately.
SERFATY: But not so immediately, with Trump adding his usual caveat that he is not going to release his tax returns while they're under audit.
TRUMP: When the audit is complete, I will release my returns. I have no problem with it.
SERFATY: That reason seems to apply only to Trump's returns since 2009, as a letter from his Trump's council notes his returns from 2002 to 2008 have been closed administratively with the IRS.
SERFATY: And Trump's running mate, Mike Pence, plans to release his tax returns in the next 24 to 48 hours, which, of course, for Donald Trump, will keep this issue front and center for him and give Hillary Clinton even more ammunition against him -- Jake.
TAPPER: All right, Sunlen Serfaty, thanks so much.
Let's bring in CNN's Barbara Starr at the Pentagon and dive in a little bit more to what Mr. Trump said in his speech today.
So, Barbara, thanks for joining us.
Trump called for an active Army of 540,000 troops, a Marine Corps with 36 battalions, a Navy with 350 surface ships and submarines, and an Air Force with at least 1,200 fighter aircraft.
I guess the basic question, do military leaders think that this list is doable and do they think it is necessary?
BARBARA STARR, CNN PENTAGON CORRESPONDENT: Let's start with the necessary. That is really the crux of all of this, isn't it?
Because military planning for what you need really starts with, what is the threat? What is the threat? What do you need to deal with that threat, not, how much of everything do you need?
How did you even know what you need until you know what the threat is or have some intelligence analysis that takes you to that point? I think there will be a lot of questions about how he came up with these numbers beyond some of the ones he quoted that came from very well- known Republican think tanks, if you will, here in the nation's capital.
Certainly, these kinds of analysts push certain numbers all of the time. But the hard-core analysis of what you need is a very different question, because the Pentagon, while many generals say they need more right now, they're not as far along as he is perhaps and they know the big problem is, how are you going to pay for it all?
TAPPER: And that's right, and obviously a big price tag for those items. Today, Trump says he wants Congress to end sequestration. That's the term for the automatic budget cuts that went into effect when a deficit reduction deal never materialized.
Clinton also has called for an end to sequestration. With Democrats and Republicans supporting it, at least the presidential nominees, why is it sequestration still in place?
STARR: It's the big mystery, isn't it? Because the Pentagon wants sequestration over too so it can have more flexibility in its spending.
Look, the federal budget is pretty much out of control right now. The mandatory cuts are having a serious impact on the military, but you would have to get the Republicans and the Democrats to actually agree to lift it, and maybe the only thing more complicated than presidential politics is budget politics.
TAPPER: Barbara Starr at the Pentagon, thank you so much.
Joining me now is Republican Senator Jeff Sessions of Alabama. He serves on the Senate Armed Services Committee. He's also an adviser to Donald Trump.
Senator Sessions, thanks so much for being here. We appreciate it.
SEN. JEFF SESSIONS (R), ALABAMA: Good. Thanks.
TAPPER: So, I'm a little confused. Take a listen to Mr. Trump last year.
TRUMP: But there is a method of defeating them quickly and effectively, and having total victory. But it is a foolproof way of winning the war with ISIS.
TAPPER: So that was Mr. Trump in 2015 talking about his foolproof plan that he said would be secret.
Now he is saying that he's going to give the generals 30 days to come up with a plan. What happened to his original foolproof plan?
SESSIONS: Well, look, this can be done.
And Donald Trump is saying clearly and unequivocally and consistently we're going to target ISIS first. We're going to defeat them and protect America from that kind of attack. And we're not going to get involved in long, prolonged nation-building matters that create instability in the long run and don't serve America's interests first.
So it's in our interest to attack the ISIS and defeat them. And he has got a clear side about that. And I don't think there is any doubt he ever -- I don't think he ever doubted that he would be talking with the generals on how to achieve it.
TAPPER: Yes, but he said he has a plan. He said he has a foolproof plan, and now he is saying today generals are going to come up with a plan.
So, did he not have a plan to begin with, or does he think that these generals, whom he said don't know much, are going to come up with a better plan than he concocted?
SESSIONS: Well, let me tell you what happens.
We're going to defeat ISIS. Donald Trump is committed to that. He's going to work with the military to achieve that. And these statements he made during the campaign some months ago, a year ago, are not controlling.
He is going to obviously always work toward that end. He has gotten priorities. I think his positioning is correct and he's taking the country in the right direction. Defeat your direct threat and work with allies as much as you can in region and to reduce our exposure to military conflict. He wants to reduce conflict and maintain peace through strength, which he made real clear in these remarks.
SESSIONS: You're having fun with this argument, OK? You can keep talking about it.
But the American people are concerned about what we're going to do. I have no doubt that he had a lot of ideas about how he planned to deal with this confrontation with ISIS. And he is going to work with our military generals to firm that up and firm up his ideas and move forward. And I believe we can be successful and I believe we will be successful.
SESSIONS: Well, it does -- you can say it seems to contradict. I don't think it is a fundamental contradiction at all.
TAPPER: But you say we're going to defeat ISIS, and Mr. Trump says we're going to defeat ISIS. What is President Trump going to do that the military is not already trying to do?
SESSIONS: First and foremost, he is going to get with the military. He's going to give them complete support and give them the leadership to move in this direction. We have not moved sufficiently and decisively enough to defeat ISIS. That's the kind of leader he is. And that's what is going to happen.
SESSIONS: No, I'm not going to lay out the details.
TAPPER: No, no, no, not of the plan.
SESSIONS: I will ask Hillary Clinton, what is her plan about defeating ISIS? Do we continue the same way we're doing now, creating more instability in the region?
This is a dangerous situation any president is inheriting in January, a dangerous situation that should have happened. It's a direct result of failed leadership. It really is. We should never be in such a dangerous position as we are today.
TAPPER: It is horrifically dangerous situation.
Can you give me an example of, since the war against ISIS began, a time when President Obama or the generals or the admirals or the fighting men and women, when they did not do something that a President Trump would have wanted them to do?
SESSIONS: There are a lot of things that are policy decisions that you reach based on the priorities that you have.
And I believe that, had we unleashed the military and given them more ability to function, they could have been more effective in defeating ISIS already and I believe will be more effective in the future.
Donald Trump is committed to that. He has made it clear for months, and he has been consistent on it.
TAPPER: It appears that you don't care for when I bring up things that Mr. Trump said before, so I ask this question knowing that.
SESSIONS: No, I think the important thing, really, is, what are we going to do in the future? What did Donald Trump say today?
TAPPER: Right, but I have not heard one example of one thing that would actually be done differently.
Let me just ask you this last question, sir. Trump today criticized Hillary Clinton for supporting military involvement in Iraq and Libya. He called her trigger-happy. He she was unstable and reckless.
Trump is, of course, on the record sporting the invasion of Iraq and supporting U.S. military intervention of Libya. SESSIONS: That's an overstatement.
He never -- one time he said, well, maybe. But he opposed Iraq. And he has been a critic of Iraq. And he opposed Libya. And that was Hillary Clinton's deal. We should never have done Libya.
Now we have chaos in Libya, Benghazi. We have a million refugees in Libya. Secretary Gates opposed Libya. Joe Biden opposed Libya. But Hillary Clinton got President Obama to attack in Libya, and now we have a disaster. And it should never should have happened. It's just one of the things that she got wrong.
TAPPER: All right, Senator Jeff Sessions, thank you so much. Appreciate your time, sir.
TAPPER: It wasn't just one plane with pallets of cash sent to Iran. Two other cash payments were made after American hostages were released. How will Hillary Clinton respond to this controversial news?
[16:17:34] JAKE TAPPER, CNN ANCHOR: Welcome back to THE LEAD.
New outrage on Capitol Hill today after Obama administration officials brief lawmakers about two other cash payments to Iran. Sources tell CNN that in addition to the previously reported $400 million in cash, given in conjunction with U.S. hostages held in Iran being freed, including "Washington Post" journalist Jason Rezaian, two additional cash payments totally $1.3 billion were made as first reported by this morning's "Wall Street Journal".
Republicans such as Senator Marco Rubio argued, quote, "By sending the signal that hostages are a legitimate means of securing concessions from our government, the Obama administration has put countless lives at risk through this payment," as Rubio wrote in today's "Tampa Bay Times".
Obama administration officials note that the $1.7 billion belongs to Iraq, having been awarded by The Hague tribunal stemming from the U.S. not delivering fighter jets that Iran had paid for before the 1979 Iranian revolution.
On CNN earlier today, Deputy Secretary of State Tony Blinken acknowledged that no one can guarantee that none of the cash payment will end up funding Iran-backed terrorist groups.
(BEGIN VIDEO CLIP) TONY BLINKEN, DEPUTY SECRETARY OF STATE: We can't say that not one single dollar will go there. What we can say, based on what we've seen so far, is that virtually all of it is going into the economy, not into the military.
TAPPER: Critics say the transaction is tantamount to ransom, encouraging future hostage-taking, a charge the State Department denies. Rather, officials argue it was leverage to make sure the hostages were returns. The Treasury Department has said that the payments had to be made in cash, Swiss francs, euros and other currencies, because sanctions have been made so effective at isolating Iran from the world's financial systems. Republicans in Congress have introduced legislation to block the Obama administration from making any future payments until Iran returns the $1.7 billion to the U.S. and pays compensation to American victims of Iranian-backed terrorism.
I want to bring in CNN senior political correspondent Brianna Keilar right now to discuss it all.
Brianna, you covered the Hillary Clinton campaign for CNN. Has Secretary Clinton commented on this latest controversial news about this other payments to Iran?
BRIANNA KEILAR, CNN SENIOR POLITICAL CORRESPONDENT: She has not, and that is pretty much because she has not had a chance to be asked about this today. She is off of the campaign trail today, Jake. But this is something that she has addressed in the past, obviously not the new revelations, but this idea of the payment.
And it just goes to show you how she walks a fine line here because she really -- her campaign will stress that she was long gone from the State Department when this initial payment and now this interest payment that we know happen in January happen.
[16:20:07] And instead what she does is pivots back to the fact that under her State Department, that was where they opened up talks with Iran in secret. She will say that lead to this agreement which is to make sure that Iran doesn't get a nuclear weapon and so, she tried to capitalize on it that way.
TAPPER: Interesting. So, she kind of takes the credit, but refuses any of the blame. It's an interesting part of the fine line she has to walk where she talks about the foreign policy she wants while not distancing herself from even the parts of Obama's foreign policy with which she disagrees.
may remember that summer ended up having to kind of hug it out with President Obama at a birthday party, they were both out at Martha's Vineyard. But with some of the positives that she's able to talk about from foreign policy comes these negatives. Even her emphasis on Asia, the keystone of which for her and for President Obama was that TPP Trade Pact that she has now disavowed.
So, it really is a balancing act that she's doing.
TAPPER: And, Brianna, Clinton not on the campaign trail today, but her campaign talking about this unexpected endorsement she got from a Texas newspaper.
KEILAR: That's right. So, the "Dallas Morning News" endorsed Hillary Clinton, and this is pretty big, even though no one thinks that Texas is going to be on Hillary Clinton's column on election day, you never know, if past is prologue, that's not going to happen.
But for the past time in 75 years, since before World War II, this paper, the editorial board is endorsing the Democrat and not the Republican. And they say, you know, resume versus resume, judgment versus judgment, it's no contest in this election and they went on to say, although they were careful to criticize Hillary Clinton on the Clinton Foundation, on her e-mails, on her honesty, they said her errors are basically not on the same universe as Donald Trump.
So, that's obviously good for Hillary Clinton. Certainly, it's symbolic victory.
TAPPER: All right. Brianna Keilar, thank you so much.
New pressure on Donald Trump to release his tax returns. He says he will when Hillary Clinton releases those 30,000 deleted e-mails. That story is next.
Plus, Apple announcing its brand new iPhone. Are the new features really must-haves? We'll show, coming up.
[16:27:09] TAPPER: Welcome back to THE LEAD. We're going to stick with politics right now.
Donald Trump's running mate, Governor Mike Pence of Indiana, could release his tax returns as soon as tomorrow. This could possibly serve the highlight that the guy at the top of the ticket has apparent plans to do despite every major party having done so since 1976. Trump says that his tax returns are under audit, though there is nothing to prevent him from releasing the ones that are under audit, or to release previous years not covered by audit.
According to a "USA Today"/Suffolk University poll, 78 percent of voters say Trump should release his tax returns.
Let's bring our political now to discuss this and much more. Former battleground states director for President Obama and Hillary Clinton supporter, Mitch Stewart, editor of "The Weekly Standard", Bill Kristol, and CNN political commentator and Donald Trump supporter, Kayleigh McEnany.
Thanks one and all for being here.
Kayleigh, let me start with you. I want you to listen to something that Donald Trump told FOX News about the timing of when he might release his tax returns.
DONALD TRUMP (R), PRESIDENTIAL NOMINEE: When the audit is complete, I'll release my returns. I have no problem with it. It doesn't matter.
BILL O'REILLY, FOX NEWS: But the legal people say you could do it now despite the audit.
TRUMP: But how did she talk about my tax returns? Because in the meantime -- Bill, in the meantime, nobody would recommend that. In the meantime, she has 33,000 e-mails that she deleted. When is she going to release her email? She probably knows how to find it.
Let her release her e-mails, and I'll release my tax returns immediately.
TAPPER: So, let her release her emails and I'll release my tax returns immediately. It's cute. It also seems to suggest that his entire reason for not releasing them this ongoing audit is not really why he's not releasing them. What do you think?
KAYLEIGH MCENANY, CNN POLITICAL COMMENTATOR: Well, I think those statements are compatible, because he's under the advice of his counsel not to release the returns. However, he is willing to ignore the advice of counsel, because that's just how bad he wants the American public to see e-mails that they are entitled to see, you know, the 15,000 emails that the Federal Records Act requires Hillary Clinton keep and safeguard for the public's view. Instead, she took sledge hammers or her aides did, rather, her proxies, to these BlackBerrys to bury documents she was entitled to release.
Donald Trump is not entitled to release his tax returns. We know he is paying within the bounds of the law. He's been audited ten times and he survived all of these audits. So, he is paying within the bounds of the law, Hillary Clinton meanwhile ignoring the law and her aides are taking sledge hammers to documents we as the public are entitled to see.
you know, the FBI reviewed 30 e-mails that were previously undisclosed and all of them had previously been disclosed. One that hasn't was a congratulatory note from a dignitary abroad. So, she's apologized, said it was wrong to have a server, a private server in the basement of her home. And so, I feel like she has been pretty forthcoming about that.
What Trump isn't being forthcoming about is depending on what day you ask him, is what he's going to do with his tax returns. At one point, he said that he won't release them because of an IRS. IRS won't allow him. IRS contradicted him on that.


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in What You Need To Know October 9, 2019
Judge Holds Off on Approving Chevy Equinox, GMC Terrain Class Action Settlement, Requests 'More Robust' Proposal [UPDATE]
by Corrado Rizzi
Case Update
Update – November 19, 2019 – Chevy Equinox, GMC Terrain Oil Consumption Settlement Gets Green Light
A U.S. district judge has given final approval to the settlement reached in the class action lawsuit over excessive Chevy Equinox and GMC Terrain engine oil consumption. ClassAction.org's write-up on the settlement can be found here.
Update - Deadline Extended for Submission of Final Settlement Proposal
A revised deadline has been set for the parties to submit a final settlement proposal. A revised order must be submitted to the judge by November 1, 2019. Click here for the joint motion requesting more time.
Following a three-hour hearing on October 4, U.S. District Judge Robin L. Rosenberg has decided to hold off on granting final approval to the $40-$45 million settlement proposed to end class action litigation over an apparent oil consumption defect in 2010-2013 Chevy Equinox and GMC Terrain SUVs equipped with 2.4-Liter Ecotec engines.
At the hearing in West Palm Beach, three objectors amplified class members' concerns over whether General Motors would reimburse drivers for engine replacements if they could show that total replacement was necessary due to excessive oil consumption caused by defectively designed piston rings. Counsel for the objectors highlighted total engine replacements as an example of damages that the extension of GM's special coverage adjustments (SCAs), a major piece of the proposed settlement, would supposedly not cover.
After considering the objectors' remarks, Judge Rosenberg reportedly asked parties for both sides to present a "more robust" settlement order that stated explicitly whether the agreement covered pricey engine replacements linked to defectively designed piston rings. Counsel for the plaintiffs and General Motors represented at the hearing that the settlement agreement was intended to include repairs that might lead to engine replacement. Judge Rosenberg noted, however, that it would be up to the attorneys to "decide how [to] present that."
The objectors further argued to Judge Rosenberg that the request for a more explicitly worded settlement proposal called for providing roughly 1,700 consumers who opted out of the settlement a chance to come back into the fold, an issue that was agreeable to counsel for both the plaintiffs and General Motors.
"As plaintiffs, I want as many people covered under this as possible," class counsel Greg Coleman said at the hearing.
Speaking to counsel on both sides, Judge Rosenberg asked whether General Motors would have the final word in deciding which class member claims are valid. Coleman said that his team would continue to advocate for class members, and GM's attorneys told Judge Rosenberg that class counsel would be made aware of any claims rejected by the automaker.
The settlement announced back in April 2019 aimed to resolve three lawsuits filed respectively in Florida, California and Illinois. According to the motion for preliminary approval of the deal, General Motors agreed to extend special coverage adjustments (SCAs), outlined in service bulletins 14159, 15285 and 16118, through which it would pay for all or part of the cost of specified covered repairs for affected 2010, 2011 and 2012 Equinox and Terrain vehicles, even those past their GM-issued warranty dates. The settlement also expanded GM's SCAs to include a reported 270,000 2013 models made before a mid-year design shift.
Law360 reports that the settlement seeks to cover 1.6 million current and former Chevy Equinox and GMC Terrain owners and 850,000 lessees. Judge Rosenberg said 1,709 consumers out of the approximately 1.5 million who were reached through the settlement program opted out of the class, and 70 individuals submitted objections to the settlement.
At this stage, all class members can do is wait for the parties handling the settlement to submit a renewed proposal to Judge Rosenberg. Counsel for the class members have an October 25, 2019 deadline by which to file a revised settlement proposal "consistent with the parties' agreement at the hearing." Additionally, Judge Rosenberg instructed the parties to include in the new settlement proposal a revised notice form to all existing class members and those who previously opted out of the settlement.
Keep an eye on ClassAction.org for the latest, and sign up for our newsletter here for updates on this case and more.
Have questions about the settlement? Let us know in the comments below.
Last Updated on November 19, 2019 — 1:11 PM
Corrado Rizzi
corrado@classaction.org
Corrado Rizzi is the Managing Editor and a writer for ClassAction.org.
About ClassAction.org
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Two weeks after the March for Our Lives, the Rice Young Republicans and Rice Young Democrats hosted a candidate town hall on gun violence in America, though no Republican Party candidates attended.
Undergraduate voting on a potential $5 blanket tax increase for the Rice University intramural sports program opened Monday night as part of the Student Association second round election.
"Sooner or later the superficial arrogance that life or people are problems is refuted by destiny," Niels C. Nielsen Jr. wrote in an 1961 op-ed to the Rice Thresher addressing humanistic learning. Nielsen passed away on March 27 at age 97.
Officer Rommel Espinola, of the Rice University Police Department, passed away on April 9 after being involved in a car accident. Espinola was 48 years old; he is survived by his 9-year-old son, Cullen, according to news reports.
Panelists debated the best course of American marijuana policy as they discussed the effects of legalization on the economy and public health at the Rice Federalist Society's "Weed Freed" event on April 5.
A student body referendum will decide whether to raise blanket tax fees $5 to cover intramural sports expenses, after the Student Association Senate unanimously passed a resolution supporting the increase on Monday.
The numbers don't lie: No one wants to live at Hanszen College.
Bridget Gorman has spent the last seven years caring for the approximately 350 students at Will Rice College. Starting in July, she will take 3,500 more under her wing.
A new European studies major will be available to declare in the fall 2018 semester after two years of planning following a faculty initiative, according to head of the classical and European studies department Scott McGill.
Over 60 students took mental health self-assessments and participated in conversations about anxiety and depression as part of the second annual Mental Health Forum hosted by the Rice Alliance for Mental Health Awareness.
Student Association President Ariana Engles outlined her priorities and expectations for her presidential term during her first SA Senate on Monday.
After months-long delays, the Rice University Police Department and the Office of Information Technology have completed installation of security cameras at six residential colleges and have scheduled installation at the remaining five colleges.
While most of Rice University took part in Beer Bike on Saturday, some students left campus to attend the March For Our Lives. The march was followed by Rice Call to Action Saturday evening in Farnsworth Pavilion.
The total cost of undergraduate attendance at Rice University is projected to increase by 3.2 percent to $61,345 for the 2018-2019 academic year, according to Vice President for Finance Kathy Collins. The total price covers tuition, mandatory fees, and room and board expenses.
Though the race time and team sizes are staying the same, this year's Beer Bike features a number of rule changes regarding biker certification, race adjudication and fines.
All eight Rice University student voters of 2014's Democratic primary might be glad to know that the turnout this last weekend had increased by 2700 percent to 224 voters. Student turn out at the Republican primaries also increased by 450 percent from six voters to 33.
This marked the largest year-to-year increase in applicants to Rice in the school's history, according to Rice News Vice President for Enrollment Yvonne M. Romero da Silva. She said there was also a 19 percent increase in early decision applicants.
Rice University Housing and Dining accidentally removed all the shelving units and threw out all of the food from the McMurtry College fourth floor kitchen over spring break when they were supposed to be renovating kitchens at Duncan College, according to McMurtry President Quinn Mathews.
President David Leebron signed a letter to Congress with 48 other university presidents urging reconsideration of a new national tax on university endowments. The tax would cost Rice University roughly $6 million per year, depending on yearly endowment income, the equivalent of 130 full tuition scholarships.
A campuswide New York Times subscription will be renewed for the 2018-19 academic year and will be funded by Fondren Library, according to assistant university librarian Kerry Keck. Fondren will also continue to provide complimentary access to the Wall Street Journal.


text:
'Civil Society' To Yahapālanaya's Rescue ?
Rasika Jayakody
By Rasika Jayakody –
A prominent Cabinet Minister, in a recent interview with a state TV station, made the statement that civil society organizations would play a vital role in the government's national election campaigns in 2020.
This prescient prediction came, ironically, just a few days before the Economist Intelligence Unit, in its latest country report, forecast that the party backed by former President Mahinda Rajapaksa would win the next Presidential and Parliamentary elections. It also predicted a close aide or a relative of the former President would assume presidency after President Sirisena's imminent exit next year.
It doesn't require the wisdom of Economist Intelligence Unit to realize that the government, three and a half years into its term, is batting on a rugged wicket. The UNP-SLFP's combined dismal performance at the LG polls earlier this year predicted doom and stressed the need for radical improvements in the government's affairs. There have been little signs though, these past few months, to suggest the government has understood this ominous signal. Where things stand now – approximately 15 months from the next national election – the possibility of 'radical improvement' remains as bleak as ever.
In light of the recent thrashing at LG polls, the UNP-led government's strategy to win the forthcoming national elections seems arcane. But, the Cabinet minister's statement illuminates that the government is banking heavily on the 'civil society organizations' to drive its campaign – a task they undertook, to some degree, in 2015.
In the context of electoral politics in Sri Lanka, the term 'civil society organizations' is often identified with a certain set of faces and a certain group of Colombo-based organizations. There is a clear distinction between this group and Colombo's NGOs and research outfits in terms of modus operandi.
The popular face of this 'civil society movement', in the run-up to the last Presidential election, was that of Maduluwawe Sobhitha Thera, the convener of the Movement for a Just Society which almost single-handedly united all opposition parties around the common candidate's campaign. Alongside Sobhitha Thera's movement, organizations such as Purawesi Balaya, Aluth Parapura and Pivithuru Hetak also actively campaigned on the ground to orchestrate the victory of the Common Candidate.
After Sobhitha Thera's death in 2015, just months after the election of the 'unity government', the mantle was passed on to a new crop of activists who were relatively new to the domain, unlike their mentor who was a long-standing crusader for democracy and freedom in Sri Lanka, even under the most trying circumstances in the late 80s.
Those who replaced Sobitha Thera led their organizations right into the cesspool of power politics – which Sobitha Thera avoided with contempt throughout his active years. Some of them even went on to form front organizations for political leaders (often under the banner of anti-corruption) while the majority sided with various 'centres of power' within the ruling coalition for short-term, personal gains. Aluth Parapura, an organization formed by young artistes, gradually lost momentum after the presidential polls and a handful of its members aligned themselves with the JVP.
In short, their conscious decision to move away from Sobhitha Thera's path has damaged their credibility and shrunk public support.
When leaders of the government deliberately derailed the promised reform agenda, the civil society organizations that previously vowed to function as a pressure group signalled little resistance and failed to carry out a sustained campaign against the derailment. Their occasional sqauwks on isolated issues were mainly tied with the interests of certain of the top echelons of the government, who often used these 'civil society leaders' as mouthpieces. Their overall contribution to the 'Yahapalanaya' cause was reduced to giving media statements or 'voice cuts' on contentious issues, often favouring the positions of their political masters.
In the process, they have betrayed Sobhitha Thera's hopes for a better society, paralyzed their own organizations and let down the public. Those who gathered around them before the last Presidential election – especially the educated, urban middle class – have abandoned these organizations as they see little meaningful civil society intervention in shaping the government agenda.
This is the context in which one has to understand the futility of government leaders' dependency on 'civil society organizations' to drive their election campaigns in another 15 months. With waning public support and little to no credibility, these civil society organizations and their leaders have very little to offer at the next election.
This illusion will, in fact, prevent the government from conducting a thorough, a necessary self-assessment to understand what needs to be corrected before the next election. It also indicates how flippant they are about setting things right, even at this late stage.
A government whose popularity is on a sharp decline, should lean more on truth-tellers than servile, self-serving cronies who will only lead the 'yahapalanists' into political oblivion.
*Rasika Jayakody is the former Editor of the Daily News and Asian Mirror and may be contacted at rasikajayakody2@gmail.com
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