How to eat more Mediterranean

Time and again, the Mediterranean diet earns top marks for heart health, brain function, mental well-being, and even longevity. And you don’t have to move to the Greek isles to reap the rewards. Here’s how to introduce health-boosting Mediterranean foods into your diet without renewing your passport.

Understand the components of a Mediterranean diet

The first thing to know about the Mediterranean diet is that it focuses on whole, fresh foods, so you can start skipping those middle aisles of the supermarket now. The key components of Mediterranean cuisine are whole grains; monounsaturated fat found in olive oil, nuts, and avocados; polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); fat from plant sources, like flaxseed; and moderate amounts of wine and red meat, according to Suzanne Fisher, a registered dietitian and licensed nutritionist in South Florida.

Focus on plant-based foods

The stars of a Mediterranean diet are fresh plant-based foods such as fruits and veggies, nuts, and legumes (beans and peas). These ingredients are Mediterranean food staples. “Start by eating five or more servings per day of produce every day and planning a meatless meal, like an Italian garden pizza, at least one night a week,” advises Julie Upton, a registered dietitian in the San Francisco Bay area. “Start most meals with a salad or tomato-based soup, and end your meals with fresh fruit or fruit-based desserts like baked apples or crumbles.”

Choose better carbs

Remember how you’re bypassing the middle aisles of the market? That’s where you’ll find your cookies, chips, crackers, flavoured rice blends, mashed potato mixes, and other refined carbohydrates, which are usually stripped of good-for-you fibre and loaded with added sugar, not to mention possible trans fats. Instead, the Mediterranean diet plan invites you to enjoy high-quality or complex carbohydrates. “In addition to enjoying many whole grains like oats, bulgur, and couscous, fresh bread is a staple of the region and pasta is the primary source of carbs in Italy,” Upton says.

That said, whole grains and enriched bread are typically enjoyed as part of a healthy meal, commonly served with olive oil or bean- or nut-based dips or sauces like hummus or muhammara (red pepper and walnut dip) rather than butter or sugary jams. “When choosing bread, opt for whole grain or be sure your loaves aren’t loaded with added sugars or saturated fat,” Upton says. (Related: Learn the signs your body wants you to eat more carbs.)

Make friends with oil

Choose heart-healthy olive oil instead of butter or vegetable oil. “Use olive oil in salad dressings, when cooking fish and poultry, and to dip bread in it instead of spreading on butter or margarine,” says Jennifer Glockner, a registered dietitian nutritionist based in the Los Angeles area. “Try using olive oil in egg or tuna salads instead of using mayo. Add olives to salads or sandwiches.”

Rebecca Lewis, in-house registered dietitian at HelloFresh, recommends swapping butter, an animal-based saturated fat that’s been associated with increased heart disease risk, for olive oil, which is a plant-based unsaturated fat that’s been linked with decreased heart disease risk. “Just remember that oils have a smoke pointthe temperature at which they burn and lose their healthful properties,” cautions Lewis. “Extra-virgin oil has the lowest of all smoke points and thus burns the easiest. So when cooking, choose regular olive oil, which has a higher smoke point.”

Don’t fear fats

Fats will not make you fat, we now know, unless you’re snacking on sticks of butter or otherwise ingesting too many calories in general. So go ahead and give those healthy fatssuch as those found in olive oil, avocado, eggs, nuts, and fatty fishspace in your fridge. (Related: Experts say these are the healthiest high-fat foods.)

Tame your sweet tooth

The traditional diet of the Greeks and Spaniards rarely includes candy, baked goods, soda, and other sugar-sweetened beverages. “The Mediterranean diet is actually low in added sugars, which is just one reason it’s considered so beneficial for your health,” Upton says.

(Related: 10 Things That Happen to Your Body When You Stop Eating Sugar)

Indulge in moderation

If you’re going to indulge, says Chelsea Elkin, a registered dietitian in New York City, reach for red wine and dark chocolate. “In moderation, red wine has been associated with a reduced risk of heart disease in some research studies,” Elkin says. “Additionally, dark chocolate contains high levels of flavonoids, which are also found in red wine, potent antioxidants that protect cells and tissues from damage.” (Related: Here’s everything you need to know about the different types of red wine.)

Turn to seafood

Fish and seafood provide plenty of heart-and brain-boosting omega-3 fatty acids in this region of the world. “People in Mediterranean countries generally eat fish and seafood at least three times a week, while Americans eat a fish meal about once a week,” Upton says. “A good rule is to swap out beef or other red meat for fish or seafood at least twice a week.”

Live the Mediterranean lifestyle

A healthy diet is just one reason for the robust health of people who live in the Mediterranean. They also tend to exercise regularlyby walking everywhere, not by going to Spin classesand socialize as part of their daily routine. According to Lewis, people in the Mediterranean also flavour their food with fresh and dried herbs and spices in place of salt, make water their beverage of choice, and eat with the seasons. “This ensures you get maximum nutrient density from foods,” she says.

Next: 50 easy habits that can help you live longer.

The post 9 Tricks to Make Your Diet a Little More Mediterranean appeared first on Best Health.

Why did you want to write this book now?

I’ve seen so many people who are confused about how and what they should eat, and people who feel compelled to go on one diet after the other. In my practice, I always ask people, how did you grow up? And how is food and eating talked about in your family? People dont often go into the past when they talk about nutritionthey just tell people what to eat. So I wrote the book to clear up confusion about nutrition, yes. But I also wanted people to take a look at the questions of whywhy do they feel this way about food and nutrition? Why do they feel compelled to punish themselves over and over again? I wanted to be able to change that why for people. You can’t make change if you dont change your negative core beliefs [about food].

Right in the subtitle of your book, there’s a seeming contradiction in goals: youre challenging diet culture, but also giving people tools to lose weight. Do you think thats contradictory?

It was my decision to put lose weight in the subtitle and I did get a lot of shit for it from anti-diet activists. My publisher was happy. But there are people who think you cant reject diet culture and still promote weight loss. I believe that you can. You can lose weight in a healthy way without submitting to diet culture.I feel like if I dont recognize those people who dont feel comfortable and want to lose weight, its an elephant in the room. Whos going to help those people? I cant say to them that their desire to lose weight is invalid. Theres always going be someone who really does want to lose weight. That said, at the very beginning of the book, it says that this isn’t a weight loss book. Im not going to give you a meal plan. I’m not going to give you a grocery list. I’m not going to tell you what and what not to eat. You may lose weight, but it will be because of behaviour change. You may not lose weight at all.I firmly believe that there’s a grey areasomething in between strict dieting and intuitive eating. Most of the people who I’ve seen who want to lose weight fall somewhere in the middle and they do best in the middle. They want some structure. And they want their desire to lose weight to be acknowledged. A lot of people want to lose weight, and I support themunless they have a medical reason why they shouldnt (such as an eating disorder). But I want to teach them how to do it properly.(Related: These Are the Only 2 Diets Most People Are Able to Maintain Long-Term)

You write about the idea of high-value eating. This is where Oreos come inyou write that they are sometimes a high-value food, which goes against much of nutrition dogma. How can ultra-processed cookies fit into a nutritious diet?

I love Oreos, oh my god. I always refer to Oreos in everything I write. Heres why they are a high-value food: food is meant to be enjoyed. But it’s devolved, in my opinion, into a cultural idea that food is something to feel shameful about. We’ve been taught that its not okay to nourish yourself emotionally with food.

But food nourishes physically and emotionally. And thats okay. Oreos are my example. They are a high-value food sometimes because sometimes I need an Oreo. Food is meant to make us feel good. Its not only just for fuel. Theres food for pleasure too.

Now if food is the only tool in your toolbox for coping with difficult situations, you need more tools in your toolbox. People gloss over the work of delving into their past and figuring out where their feelings around food and eating come from. And rightly so because it’s dark. It can be really, really hard and you may need a therapist to help you through it. But I truly believe that there is no meaningful lasting change if you don’t get to the why of why you are eating, and why you have those negative core beliefs.

Theres one question you ask readers to ask themselves, and it made me pause because I think the answer will be challenging for many readers, me included. You ask: Are you willing to accept your body at its natural comfortable weight if it meant that you didnt have to play tug of war with it anymore? Do you think most people are willing to accept that?

Once people understand the financial, the social, the emotional and the physical cost benefit of all those things theyre doing to lose whatever weight they think they need to lose, I think they will find it easier to answer that question. I’ve had clients who count calories, and they’re just so focused that they dont even notice it. Its like theyve been doing this so long they dont understand the impact of it on their life. But living a life that doesn’t involve punishment and berating yourself every day and starving or whatnot. You can do this for so long that you don’t understand the impact of it on your life. When you stop and you think about how its impacting you and how it ripples out to your children, your partner, your relationships and your mood all of that is it worth it? Once people ask themselves those questions, it’s a hard pill to swallow.

You have two daughters, ages 10 and 13. Ive watched you on social media, calling out their favourite clothing companies for using only very thin models. How do you manage food and body image in your family?

Everybody comes in a different shape and a different size, and we’re all different. In our house, for example, I won’t let the girls use the word fat as derogatory. It’s horrible how fat has become such an insult now. I think we need to teach them healthy eating behaviours and model the behaviours ourselves. I had a girl in my office who was eight years old and she wouldn’t eat. Her mother had been dieting her whole life. The little girl internalized those messages. When kids hear the message of Im not thin, Im not lovable, they internalize these messages. So we need to set a good example by not weighing ourselves all the time, or talking about fat or going on diets. You have to have these conversations with your kids. There’s only so much we can do for them, but we can send them into the world prepared. Kids as young as kindergarten show a preference for thin versus fat. That’s a learned behaviour.(Related: 7 Things Doctors and Nutritionists Wish You Knew About Fasting and the Warrior Diet)

You write that stress affects our diets and cravings. This is a stressful time for the entire planet. I hear people worrying about weight gain, about comfort-eating junk food and skipping the gym. What do you say to people whore struggling with food right now?

First of all, you need to take care of yourself emotionally, not just physically. We’re going through an unprecedented time and it’s stressful in so many wayshealth, finances, everything. I tell people do what you have to do. There is no shame. Food does not play nice with guilt and shame. So get that out of the way. If you are occasionally putting your struggles into food, thats understandable. But if you cope with stress only with food, then it’s time to get another tool to cope with it. Whether it’s being active or doing online therapy or speaking to a friend, or whatever you choose, there has to be a balance. There’s a lot of BS about pandemic weight gain going around. Take your foot off the gas for a minute because we’re all struggling. You just need to stay healthy. And if you eat an extra bag of chips or some cookies, please give yourself a break right now.This interview has been condensed and edited for clarity.Next: This Popular Diet Could Sabotage Your Health, According to a Nutritionist

The post This Nutrition Expert Is Encouraging You to Eat the Cookie appeared first on Best Health.

What is a plant-based diet?

A whole food plant-based diet focuses on eating foods mainly derived from plants. These include a variety of fruits and veggies, whole grains (oats, brown rice, and quinoa), pulses (beans, lentils, peas, and chickpeas), nuts and seeds, herbs and spices, and occasional animal-based foods.Those who follow a plant-based diet aren’t necessarily vegan or vegetarian. Rather, they’re opting to add more plant foods to their diets, and eating less processed foods and meat.

How it is different from vegan and vegetarian diets?

There are many similarities between a plant-based diet and a vegetarian or vegan diet. The main difference is that those following a plant-based diet might occasionally eat some animal-based foods.One follower of this diet may opt to eat one non-plant ingredient, such as fish. Another plant-based dieter may choose to occasionally eat meat.Meanwhile, a vegan diet primarily consists of veggies, fruits, whole grains, pulses, nuts, and seeds (ideally), although any foods free of animal products or ingredients qualifies as vegan. Vegans avoid all animal-sourced foods and ingredients, even honey, gelatin, and collagen.Similar to vegans, those who follow a vegetarian diet will have no meat, poultry, or seafood. But vegetarians, like some plant-based eaters, can consume dairy and eggs. People who follow other forms of vegetarianism may eat fish and seafood.(Related: 5 Meal Prep Tips for People Who Are Vegans or Vegetarians)

What is plant-based protein, anyway?

Protein does lots of great things for our bodies. In addition to building muscle and keeping us full between meals, protein helps build bones, hormones, antibodies, and more.Some of the best sources of protein include meat, poultry, fish, eggs, and dairy. But plants like beans, soy, nuts, seeds, and even whole grains pack surprising amounts of this nutrient.

Plant protein vs. animal protein

Animal foods offer complete protein. That means they contain all the essential amino acids the body needs to manufacture its own protein supply.Plants, on the other hand, often contain incomplete protein, which lacks one or more essential amino acids. There are exceptions, though. Both soy and quinoa are complete proteins.For years, nutrition experts believed the only way to obtain enough essential amino acids from a plant-based diet was to combine plant proteins at meals, like eating rice with beans. In doing that, the theory went, you’d get certain amino acids from the rice and other amino acids from the beans.Now, the thinking has changed.”Our bodies are quite sophisticated, and we now know that as long as we eat a variety of foods throughout the day, we can get the right proportions of amino acids from plants,” says dietitian Vandana R. Sheth, RDN, author of My Indian Table: Quick & Tasty Vegetarian Recipes.

Can you really get enough protein from plants?

Yes, but it might take a little extra work.”Lean meat, low-fat dairy, and eggs have a higher protein density, making an omnivorous diet ideal when targeting protein needs,” says Heather J. Leidy, an associate professor of pediatrics at the University of Texas at Austin and member of the 2020 Dietary Guidelines Advisory Committee. “It’s extremely difficult to meet the dietary reference intakes for protein when eating plant-based protein only with no supplements.”That doesn’t mean it can’t be done. The key to getting enough protein when following a plant-based diet is to eat a wide variety of protein-rich foods.”While meat may be a more concentrated source of protein, it doesn’t mean there aren’t plant-based foods that are also protein rich,” says Angela Wortley, RDN, a nutritionist and certified intuitive eating counselor in Ann Arbor, Michigan. “The word is slowly spreading that foods such as tofu, lentils, and seitan are also great sources of protein and consuming them has health benefits.”

What makes plant-based protein so healthy?

“The biggest benefit of whole, plant-based protein is that it’s coupled with a blend of healthy fats and fibre,” says Wesley McWhorter, RDN, a spokesperson for the Academy of Nutrition and Dietetics.At the same time, it’s low in saturated fat and has zero cholesterol. This type of eating pattern has been linked to a lower risk of heart disease, type 2 diabetes, dementia, overweight, and obesity.It’s so powerful that a 2020 meta-analysis of 32 studies in the British Medical Journal found that for every additional 3 percent of calories a person consumed from plant protein, their risk of early death decreased by 5 percent.Compare that to animal protein. Depending on the food, it can be high in saturated fat. And it’s been linked to high cholesterol and heart disease.Of course, just because a food is rich in plant protein doesn’t automatically mean it’s better for you.”There are also plenty of processed plant-based foods that lack fibre and contain excessive sugar, sodium, and unhealthy fats,” says McWhorter. That’s why it’s extra important to read the nutrition label and ingredient list and to stick with minimally processed sources whenever possible.(Related: How Does This Trendy Plant-Based Egg Compare to the Real Thing?)

Risks and side effects of plant-based protein

Fibre-rich plant proteins like beans and lentils can do great things for your health. But they can also cause gas and bloating, especially if you’re not used to eating them on a regular basis, explains Sheth. Ditto for plant-based meats that are often made with pea protein.The good news is you can still eat them.The trick is to add them to your diet slowly to give your digestive system time to adjust, she advises. However, if you’re allergic to soy or nuts, you’ll definitely want to avoid these foods.

What are the best sources of plant protein?

If you’d like to add more plant-based protein to your diet but aren’t sure where to start, try these foods:

• Soy milk: Soy’s complete protein makes soy milk a great plant-based alternative to cow’s milk. For comparable nutrition, look for brands fortified with calcium and vitamin D (and vitamin B12, if you’re a vegan).
• Quinoa: This high-fibre grain (it has 5 grams per cooked cup) also has a low glycemic index, making it a win for blood sugar control. Plus, it contains all the essential amino acids your body needs.
• Tofu:Made from solidified soy milk, tofu is perfect for smoothies, stir fries, and sandwiches. Some brands offer as much calcium as a glass of cow’s milk, so check out the nutrition label.
• Tempeh: This fermented soybean cake is packed with iron, and it’s a good source of zinc. Use it for veggie burgers, or crumble it into tacos or pasta sauce.
• Seitan:Made from wheat gluten, seitan’s meaty texture makes it a smart replacement for meat (unless, of course, you have celiac disease or a gluten intolerance). Try it pan fried or grilled.
• Sorghum: In addition to protein, you’ll net iron, magnesium, and B vitamins from this grain. Serve it as a side dish or pop it like popcorn for a snack.
• Amaranth:This gluten-free grain is also full of inflammation-fighting antioxidants. Try it as a higher-protein alternative to oatmeal.
• Pulses: Along with plenty of protein (roughly 15 grams per cup), these little guys are loaded with soluble fibre and potassium for heart health.
• Bean-based pasta: Whether it’s made from chickpeas, lentils, edamame, or black beans, these noodles are a genius way to give your pasta bowl a protein boost.
• Sprouted grain bread: Made from a mix of beans and high-protein grains, each slice packs 5 grams of plant protein and 3 grams of fibre.
• Nuts: Thanks to a trifecta of plant protein, fibre, and healthy fats, nuts are practically guaranteed to keep you full between meals.
• Plant-based protein powder: If you’re finding it difficult to get enough protein from plants, “either soy or pea protein isolates are a great way to meet protein needs,” says Leidy.

Next:6 High-Protein Plant-Based Meals This Nutritionist Loves

The post What Is Plant-Based Protein and How to Add More to Your Diet appeared first on Best Health.

Hamburgers

A rare burger might sound juicy and delicious, but ground beef cooked below 160F might not kill disease-spreading bacteria and cause food poisoning. You dont need to leave your burger undercooked to get that juiciness you crave. Adding chopped mushrooms and less salt will make for a moister burger, especially if you dont spend too much time mixing them in, says registered dietitian nutritionist Libby Mills, a spokeswoman for the Academy of Nutrition and Dietetics. If youre incorporating herbs or spices and overwork it, you could easily squish out air pockets, she says. Those little pockets will trap juices. She also recommends searing the patty first to lock the juices in, then moving the patty to a medium heat to finish cooking.

(Check out these insanely delicious burger recipes.)

Steak

A steak that hasnt cooked to 145F could harbour bacteria, which is especially dangerous for young children, older adults, or anyone with a compromised immune system, says Wesley Delbridge, RD, food and nutrition director for the Chandler Unified School District Food and Nutrition Department. For any of those three, dont go with anything but well done, he says. For a juicy cut that hasnt been done rare, he recommends searing it, as well as marinating beforehand.

Grilled chicken

Poultry needs to reach 165F before all the harmful bacteria are killed, says Jeff Nelken, food safety consultant. Eyeballing the colour isnt enoughto be safe, you need to use a thermometer, he says. Because chicken needs to reach a higher temp than, say, ground beef (which the FDA says only has to reach 160F), keep them in separate areas of your grill and use a different tool for each. If you throw on a raw chicken breast and it gets on the hamburger, there will be cross-contamination, Nelken says. He recommends sectioning off your grill based on the type of meat, then moving fully cooked meat to a holding area of 135F to stay warm. So if you’re looking to avoid food poisoning, this is how long cooked chicken stays fresh in the fridge.

Ribs

Because the bones get in the way, it can be hard to tell if ribs have reached their minimum of 145F. You dont want to put the thermometer on the bone, but on the thickest piece of meat, closest to the bone, Dr. Mills says. Thats the last area to get done.

(Here are other grilling mistakes seasoned cooks can make.)

Melons

Even though you dont eat the rind, you still need to wash off any bacteria lurking on the outside of your watermelon or cantaloupe before cutting into it. Any time youre going to cut through the rind and through the center, you contaminate every edible surface as it passes through, Dr. Mills says. To prevent yourself from getting overeager and cutting right in when youre ready to eat, she recommends washing your melon as soon as youre home before storing it in the fridge. Pre-cut fruit isn’t that much safer, either.

Potato salad

Any type of salad with a mix of ingredients, like potato, egg, or broccoli salad, shouldnt be left out for more than two hours at a time, Dr. Mills says. You dont have to run around with a food thermometer, but just be cognizant of the time frames and keeping items chilled down, she says. Leave them in the fridge or cooler until youre ready to serve them, then let the salads sit on the buffet for an hour before putting them back in the fridge. But dont leave them in the same deep serving bowl. Shallow containers let the food cool down faster, so transfer salads to a flat container before refrigerating, Dr. Mills says.

Tuna salad

When throwing a tuna salad together, you probably grab the can of tuna from the pantry, toss it with the rest of the ingredients, and head to your picnic. But because the can is starting at room temperature, your salad wont be cold and youll already be headed for trouble, Nelken says. Refrigerate all ingredients the night before, so when you make the salad in the morning theyre nice and cold, he says. Better yet, make the entire dish ahead of time, and leave it in the fridge overnight so the flavours can blend. If you can’t, it’s best overall to embrace fresh fish.

Macaroni salad

No matter how diligent youve been to keep your food chilled, the biggest germ-bearers might be other peoples hands. While people are reaching around and serving themselves macaroni salad, they might not pay attention to the finger they accidentally dip into the dish. If possible, have a glove-wearing volunteer dole out the food, Delbridge says. Otherwise, pick long-handled serving utensils. The bigger the better because it keeps people from reaching with their hands and accidentally ending up in the actual bowl, he says. Even two-sided buffet lines should have two spoons so that people can reach the handle without getting a wrist in the food, he adds.

Deviled eggs

Pasteurization and processing get rid of most salmonella, so only about one in 10,000 eggs is contaminated with the bacteria. The problem is, deviled eggs are handled a lot while being made, meaning you could transfer bacteria from your fingers. After all, you hard boil the eggs, pull off the shells, slice them and scoop out the yolks, then grab the egg white again to put the insides back. After the egg is cooked, youve touched it four different times with four different methods, so the chance of contamination is four times higher, Delbridge says. You cant (politely) guarantee another chefs hands were clean, but if youre the cook, wash your hands often to keep grubby fingers from spreading bacteria.

(ALso, did you know eggs are one of the 10 foods you should never reheat in the microwave?)

Berries

Berries are so tempting because theyre bite-size and you want to grab one and taste it, Dr. Mills says. Theyre often presented beautifully, so they look clean. No matter how luscious they look, the outsides of berries can contain icky germs, she warns. Make sure to wash the fruits before popping one in your mouth.

Next: Here’s how to tell the difference between food poisoning and a stomach bug.

The post These 10 Foods Might Give You Food Poisoning This Summer appeared first on Best Health.

However, the switch to plant-based foods doesn’t necessarily exclude animal products. While vegan and vegetarians strictly or mostly eliminate animal foods, plant-based eaters still include them. Indeed, two-thirds of those surveyed reported buying fresh meat, and three-quarters said they bought dairy foods in the same time period.

(Related: How to Eat a Whole Food, Plant-Based Diet)

Health benefits of plant-based eating

Concern for personal health is a top reason people say they’re trying more plant-based meals. Indeed, there are benefits to swapping some animal foods for plant-based ones.

A 2020 study of almost 11,000 adults published in the British Journal of Nutrition concluded that participants following any dietary pattern that reduces meat consumption had lower body mass indexes (BMIs) and total cholesterol and blood pressure levels compared with people who ate meat on a weekly basis. These markers suggest that a lower-meat diet may reduce the risk of heart disease.

Some study participants who reduced their meat consumption did so through a vegetarian diet, but not all gave up meat altogether. Some followed aflexitarian diet, which is a type of vegetarian diet that’s high on plant-based foods but allows for some meat. Others followed a pescatarian dietthink of it as a vegetarian diet with fish.

Shifting toward more plant foods can have other benefits as well. In a 12-week randomized clinical trial published in 2020 in the journal Nutrients, replacing some animal foods with plant foods resulted in higher fibre intakes, healthier fat consumption (with less saturated fats eaten), and improvements in cholesterol levels.

Eating more plant foods, including fruits, veggies, whole grains, nuts, seeds, and pulses, can improve your diet’s nutritiousness by providing more fibre, vitamins, minerals, antioxidants, and protective plant compounds.

(Related: Top 10 Plant-Based Food Trends for 2021)

Types of plant-based proteins

People shop for plant-based alternatives to meat and dairy for more than just health reasons. Many also want to try new foods and flavours, and are curious about the trend, according to Murphy Research’s State of Our Health syndicated tracker.

There are numerous plant-based proteins to try. Whole food forms of plant-based proteins include beans, legumes, peas, tofu, and edamame. Nuts and seeds, and to a lesser extent whole grains, provide plant-based protein as well. Of course, there are also meat substitutes in the frozen and fresh aisles of your supermarket.

One main difference between most forms of plant protein and animal protein is that plant-based sources may not provide all of the essential amino acidsthe building blocks of protein. Your body can’t make essential amino acids, so you need to get them from your diet.

Scientists used to think that the only way to get the full spectrum of amino acids was to combine plant-based protein sources, such as peanut butter with bread or beans with rice. But we now know that this isn’t necessary. It’s more important to get a variety of protein sources throughout the day. This ensures you get all of the amino acids you need.

(Related: Your Guide To Every Nut Butter Out There)

High-protein plant-based breakfast ideas

Barney Butter Powdered Almond Butter

On its own, oatmeal has just 5 grams of protein per half-cup serving, which is hardly enough to qualify it as a high-protein plant-based meal. My secret protein-boosting ingredient is Barney Butter Powdered Almond Butter. This protein powder is practically tasteless and dissolves easily in oats.

Combine two tablespoons of powdered almond butter with a half cup of old-fashioned oats, one teaspoon of cinnamon, one cup of unsweetened almond milk, one teaspoon of chia seeds, one tablespoon of sunflower seeds, and a chopped apple, and you’ll get a muesli-style breakfast that packs 18 grams of plant-based protein and 12 grams of fibre.

You can also use powdered almond protein in smoothies, soups, and baked goods.

Beyond Meat Breakfast Sausage with Avocado Toast

Beyond Meat’s Beyond Breakfast Sausage patties are the perfect swap for ordinary pork sausages, and the switch goes over well with meat eaters since the patties are seasoned just like classic breakfast sausages. Two cooked patties have 11 grams of protein. Serve them alongside a slice of whole-grain toast (gluten-free, if needed) topped with mashed with avocado and tomato slices. Together, this balanced breakfast packs about 18 grams of plant protein.

(Related: 3 Ways to Swap Your Breakfast With a Healthy, Plant-Based Alternative)

High-protein plant-based lunch ideas

Chickpea salad

Instead of chicken, egg, or tuna salad, try using chickpeas. There’s nothing easier than opening and rinsing a can of chickpeas, and they’re a great alternative to animal proteins in your traditional salad recipe. Since classic tuna salad and others use mayonnaise, which contains eggs, you could make this completely plant-based by using mashed avocado instead.

Just combine the avocado mash with chickpeas and mustard (or whatever seasonings you prefer), and scoop the salad mixture over leafy greens. Or stuff it into a whole wheat pita along with some veggies. This meal supplies 18 grams of both protein and fibre, so it’s sure to keep you full and focused for hours.

Smoky lentil salad

Buying ready-to-eat steamed lentils is a convenient way to go. When I want a super-quick, high-protein plant-based meal, I toss them with some smoked paprika and tahini, a spread made from sesame seeds that adds a creamy texture. Then, I scoop the mixture over salad greens and call it a day. Together, a cup of lentils mixed with a tablespoon of tahini has 22 grams of plant protein, 18 grams of fibre, and a spectrum of other nutrients, such as calcium and magnesium.

(Related: What You Need to Know About Seitan, The Latest Plant-Based Protein Craze)

High-protein plant-based dinner ideas

Veggie burger

One of the easiest ways to dip your toe into plant-based eating is to swap your meat burger for a veggie burger. I eat mine with fixings like grilled onions, ketchup, and mustard over a big salad, but feel free to eat yours with a whole grain bun or English muffin and veggies on the side.

Crispy air fryer tofu

I’m convinced that most meat-eaters would like tofu if they seasoned it well and crisped it in the air fryer. Another key to crisping it is pressing the tofu first. Start with extra-firm tofu and drain any liquids it’s packaged in.

Next, slice the block in half lengthwise and stack paper towels on top and beneath it. Put a heavy skillet on top and let it sit for at least 15 minutes, changing the paper towels once midway through. After it’s pressed, cut the tofu into cubes and toss with a mixture of two tablespoons coconut aminos, one tablespoon each sesame oil and olive oil, and one-half teaspoon garlic powder.

Cook for 10 to 15 minutes in an air fryer set at 375 degrees, stirring once midway through. If you don’t have an air fryer, you could also make this in the oven.

Serve the tofu as I do: over brown rice and roasted veggies. With four ounces of tofu and a half cup of cooked brown rice, the combo provides 18 grams of plant protein and six grams of fibre.

The last word

Swapping some of your meat-based meals for plant-based ones can add much-needed nutrients to your diet and may offer health benefits. When it comes to mealtime, preparation is key.

Next: 3 of Our Favourite Plant-Based Meals From the New Oh She Glows Cookbook

The post 6 High-Protein Plant-Based Meals This Nutritionist Loves appeared first on Best Health.

What is veganism?

Diet-wise, eating vegan involves excluding all animal-based foods. That means no meat, poultry, seafood, eggs, dairy, or any ingredients derived from animal sources, including honey, collagen, and gelatin. In this guide, we’ll be focusing on food only.It’s worth noting that as a lifestyle, veganism extends to not using products sourced from animals at all. This includes clothes made with leather, fur, wool, silk, and cashmere.Household goods, like skin-care products, beauty products and soaps, are also excluded if they are made with any animal-derived ingredients or tested on animals.

Why go vegan?

A vegan diet that includes a high intake of vegetables, fruits, whole grains, legumes, nuts, and seeds is rich in fibre and health-protective phytochemicals and is low in saturated fat, according to the Academy of Nutrition and Dietetics (AND).Plant-based diets are also more environmentally sustainable than diets rich in animal products.That’s because plant-based foods use fewer natural resources and are associated with much less environmental damage.

Health benefits of a vegan diet

Several published studies have linked a vegan diet to improved health outcomes and lower chronic disease risk. A 2015 randomized controlled trial published in the journal Nutrition compared five diets: vegan, vegetarian, omnivorous, semi-vegetarian, and pescatarian.By the six-month mark, the vegan eaters had lost significantly more weight than those following the other diets.Research published in 2020 in Medicina looked at the influence of a vegan diet on the gut microbiome. Scientists found that a vegan diet can increase beneficial microorganisms in the gut and reduce levels of harmful pathogens. These changes may result in reduced inflammation, and improvements in blood sugar regulation, cholesterol levels, and body weight.Meanwhile, a 2014 study published in Nutrients concluded that compared to a lacto-ovo-vegetarian diet, a vegan eating pattern offered additional protection against obesity, high blood pressure, type 2 diabetes, and death from heart disease.For heart disease specifically, a vegan diet fared better than an American Heart Associationrecommended diet in an eight-week randomized trial published in 2018 in the Journal of the American Heart Association. Researchers found that a vegan diet led to 32 percent lower levels of highsensitivity Creactive protein, a blood marker for inflammation and heart disease risk.(Related: 13 Things That Happen to Your Body When You Eat a Vegan Diet)

Risks of a vegan diet

A vegan diet must be well planned in order to prevent nutrient deficiencies and will likely require supplementation (more on this in the FAQ section below). Vegans need to carefully plan in order to obtain adequate amounts of protein, omega-3 fatty acids, iron, zinc, calcium, vitamin D, vitamin B12, and iodine, according to AND.For example, vitamin B12 is naturally found only in foods of animal origin, like meat, cheese, milk, and eggs. People who are vegan can get vitamin B12 from supplements and fortified foods, like plant-based milks or nutritional yeast.A 2020 German study, published in Deutsches rzteblatt International, compared the vitamin and mineral status among those following a vegan diet with that of omnivores. Researchers noted that the vitamin B12 status of vegans was largely normal, but likely due to supplement use.The status of other key nutrients, including vitamin D and iron, didn’t significantly differ between the two groups. But iodine intake was lower among vegans. Too little iodine can lead to hypothyroidism.Learning how to properly and consistently meet your nutrient needs on a vegan diet may require consultation with a registered dietitian who specializes in plant-based eating. This is particularly important if your diet is limited in any other way, such as if you have food allergies, food sensitivities, or any conditions that impact your digestive health, like celiac disease, an autoimmune disease that requires strict adherence to a gluten-free diet.Keep in mind that it’s possible to eat a diet free of animal products that’s not necessarily good for your health, so it’s important to focus on your intake of healthy foods like fruits, veggies, and whole grains.(Related: Vegan? Make Sure You Eat These Nutritional Superstars)

Essential ingredients for a vegan diet

Many people assume that going vegan is limiting because the definition of veganism revolves around what to not to eat. However, a vegan diet actually offers a wide range of food options and is easier to follow now than ever before.A well-balanced vegan diet should include:

• A variety of veggies and fruits
• Whole grains, like oats, brown rice, and quinoa
• Pulses (the umbrella term for beans, lentils, peas, and chickpeas)
• Nuts and seeds
• Herbs and spices
• You can also incorporate vegan substitutes for foods that are conventionally made with animal products. These stand-ins, which can be found at most mainstream supermarkets, include vegan versions of milk, cheese, yogurt, butter, cream cheese, sour cream, and eggs, as well as vegan burgers and other faux meat products, like sausages.

Vegan meal planning

There are two main ways to approach vegan meal planning. One is to simply swap vegan alternatives for animal-based ingredients in your usual meals. For example, make tacos with Beyond Meatinstead of ground beef, or use JUST Egg in an omelette in place of chicken eggs.Or, you can build meals using whole plant-based foods, rather than vegan knockoffs. Filling and nutrient-rich vegan options include:

• A smoothie made with greens, plant protein powder, plant milk, fruit, and nut butter
• A grain bowl that includes greens, lentils, quinoa, and tahini sauce
• Black bean soup served with extra virgin olive oil sauted veggies
• White bean and veggie chili topped with chopped avocado

To optimize your nutrient intake, aim for a wide variety of foods from various food groups rather than the same few vegan meals over and over. This strategy allows you to take in a broader spectrum of vitamins and minerals, as well as amino acids. The latter are protein building blocks used to maintain, heal, and repair protein tissues in your body, from muscle to immune cells.A varied vegan diet also allows for more flavours, textures, and cuisines.(Related: What You Need to Know About Seitan, The Latest Plant-Based Protein Craze)

Must-have kitchen gear for a vegan diet

Apart from your typical pots, pans, and cooking utensils, the most important appliance you’ll need for a vegan eating plan is a blender. It’s a must-have for whipping up smoothies, which offer a simple way to incorporate plant protein powder to help you hit your daily protein target. You can also use a blender to make hummus and soups, a couple vegan staples.A slow cooker may also come in handy to make simple vegan dishes like stew, chowder, and curry, or to prepare dried bagged pulses, like beans and chickpeas. However, it’s perfectly fine to purchase time-saving ready-to-eat pulses. These include canned, boxed, frozen, steamed, and vacuum-sealed options.

Ways to incorporate vegan protein

The macronutrient of greatest concern on a vegan diet is protein. That’s because omnivores generally obtain protein from animal-based foods, and removing them can result in a protein gap. However, it’s entirely possible to meet your protein needs from vegan sources.The Recommended Dietary Allowance (RDA) for protein for a healthy adult with a minimal physical activity level is currently 0.8 grams of protein per kilogram of body weight per day. For a 150-pound adult, that’s about 55 grams of protein per day.Whole plant foods provide various amounts of protein, from about 18 grams in a cup of cooked lentils to 8 grams in one cup of cooked quinoa and 6 grams in an ounce of almonds.For much more concentrated sources of vegan protein, look for plant protein powders, which can easily provide 20 to 25 grams of protein in about a quarter cup portion. One good option is NOW pea protein powder. Store-bought vegan burgers can also pack 20 grams or more per patty. And extra-firm tofu, made from soy or pumpkin seeds, can provide 11 to 17 grams per 4-ounce portion.To optimize your body’s ability to utilize protein, try to space out your protein intake fairly evenly throughout the day.(Related: These are the Best Plant-Based Sources of Vegan Protein)

Vegan sources of calcium

Cutting out dairy products can lead to a calcium shortfall, but there are plenty of plant sources of this key mineral. These include whole plant foods such as white beans, which contain 161 mg per cup cooked.Another good source: vegan products fortified with calcium. Ripple nondairy milk, for instance, provides 35 percent of the recommended Daily Value for calciumthat’s 50 percent more per cup than dairy milk.

Vegan desserts

Good news if you have a sweet tooth: Most dark chocolate is vegan! And vegan desserts and sweet treats are commonly found at mainstream supermarkets these days. Look for ice cream made with nut, oat, or coconut milk, and baked goods labeled vegan.

Vegan FAQs

Q: Will I need to take supplements?

A: The short answer is yes, particularly to meet your vitamin B12 needs. While you can find B12 in fortified foods, like nutritional yeast and cereal, it’s important to obtain enough on a daily basis to prevent a deficiency. The best way to do that is to take a supplement.According to a 2016 study published in Nutrients, one dose of 50 to 100 g (mcg) daily, in the form of cyanocobalamin, could be sufficient to meet the daily B12 needs of healthy adults. But as a plant-based dietitian, I often recommend 250 g/mcg daily. These amounts are higher than the vitamin’s RDA, due to its low degree of absorption.Other nutrients that may require supplementation include vitamin D and omega-3 fatty acids. Supplements of both can be made from either animal or plant-derived sources of these nutrients. So if you’re committed to being vegan, look for products that are entirely plant-based.Other nutrients to be aware of when going vegan include iron and zinc, according to a position paper from the AND on vegetarian diets. Supplements may not be necessary, as these minerals can be found in vegan foods, but vegans need higher amounts than omnivores, again due to limited absorption.Vegan iron sources include pulses, tofu, chia seeds, kale, and quinoa. Pair plant iron with vitamin C-rich foods, like red bell pepper, broccoli, and citrus, to up the mineral’s absorption. Plant-based zinc is found in soy, pulses, whole grains, and nuts. Soaking and sprouting improves zinc absorption. Finally, iodine, which is obtained through dairy and seafood by omnivores, can be found in iodized salt.

Q: Do I need to eat certain foods together to get enough protein?

A: No. Animal-based foods like eggs, dairy, fish, and meat are “complete” proteins, which means they contain all of the amino acids needed to build or repair protein tissues in the body, including muscle, skin, hair, hormones, and enzymes.While plant foods contain amino acids, the content of some is quite low. Previously, some experts advised vegans to pair foods low in one essential amino acid with others that are high in that amino acid. For example, rice and beans complement one another, because the key amino acid low in beans is found in rice, and vice versa.However, the notion that you must eat certain foods within the same meal is outdated. When enough calories are consumed from a healthful, varied vegan diet, an adequate supply of essential amino acids can be obtained within a 24-hour period. Your liver helps by storing various essential amino acids over the course of a day for later use.

Q: Is alcohol vegan?

A: Not necessarily. Nearly all distilled spirits, like vodka, tequila, gin, and whiskey, are vegan, with the exception of cream-based liqueurs. However, beer and wine can be made with animal-derived ingredients, including gelatin and egg whites. According to PETA, there are a number of vegan-friendly beer companies, including Sierra Nevada Brewing Company. Look for natural wine or wine options labelled vegan, or wine brands that make vegan production part of their mission, such as Frey Vineyards.

Q: What about dining out?

A: Most restaurants now offer vegan options, from veggie burgers to vegan chili. And some pizza chains now offer vegan cheese.Another good bet for vegan fare is ethnic cuisine. You’ll find vegan entrees made with tofu at Asian restaurants, vegan Ethiopian dishes, and 100 percent plant-based Mediterranean options, like falafel and hummus. Check with Mexican establishments for which beans are prepared without pork, animal-based stock, or dairy, and go for cheeseless bean tacos or a taco salad.Now that you know about how to become a vegan, learn about the top plant-based food trends of the year.

The post How to Become a Vegan: A Beginner’s Guide appeared first on Best Health.

What is a whole food, plant-based diet?

The definition depends on who you ask, explains Linda Arpino, RDN, a registered dietitian nutritionist with offices in New York City and Connecticut.On the most basic level, the diet is all about filling your plate with minimally processed fruits, vegetables, beans, and whole grains. However, there are several different spins on the concept.At one end of the spectrum, many vegans believe the diet should consist entirely of whole plant foods and exclude all animal products (even honey). On the other end, many omnivores see it as a way to eat more unprocessed plants that mayor may notinclude some whole animal proteins. Then, somewhere in the middle, are vegetarians who say it’s all about choosing whole plant foods over processed ones, but that eggs, dairy, and fish are okay.(Don’t want to go full-on vegetarian or vegan? Try the flexitarian diet instead.)

What makes a whole food, plant-based diet so healthy?

“Whole plant foods contain a plethora of nutrients, including fibre, protein, vitamins, minerals, fats, phytonutrients, and antioxidants,” says Taylor Wolfram, RDN, a nutrition counselor and self-care coach. “When we eat these foods, we’re getting as many nutrients as possible.”But whole-food, plant-forward eating isn’t just about gobbling up more beans, produce, and grains. It’s also about avoiding highly processed convenience foods, even if they’re made of plants. That means no soy-based protein bars, seitan, or quick-cooking oats. And that’s just for starters.The reason? Processing often strips plants of many of their nutrients, explains Melissa Prest, RDN, a Chicago-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. At the same time, it often adds large amounts of ingredients that nature never intended, like fat, salt, and sugar, she says.

(Here’s what happens when you stop eating processed foods.)

Health benefits of eating whole plant foods

There are several potential health benefits associated with having a diet rich in whole plant foods.Easier weight controlFruits, vegetables, beans, and whole grains aren’t just naturally low in calories. They’re also loaded with slowly digested fibre that helps you feel full. Prest explains it this way: After eating a serving of potato chips, you can still feel hungry and unsatisfied. But if you were to eat, say, some broccoli instead, its fibre would fill you up. And because broccoli takes longer to chew, it helps you slow down and eat more mindfully.Cancer protectionThere’s a reason the American Institute for Cancer Research gives plant-based eating the thumbs up. “This diet includes lots of fruits and vegetables, which are high in antioxidants and phytochemicals that protect cells from free radicals, which may play a role in cancer development by damaging cells and their DNA,” says Prest. In addition, plants are rich in anti-inflammatory nutrients that may also guard against cancer, she says.Better heart healthPlant-focused eating may prevent heart disease, but only if it’s made up of healthy, minimally processed foods, according to a 2017 study in the Journal of the American College of Cardiology. When researchers reviewed the diets of more than 208,000 people, they found that those who ate mostly fruits, vegetables, whole grains, nuts, legumes, and vegetable oils were 25 percent less likely to develop coronary heart disease than omnivores. On the flip side, people who favoured highly processed plant foods (think French fries, chips, desserts, juice, and sugary drinks) were nearly a third more likely to have ticker troubles than the average person.Reduced diabetes riskThe more plant foods you eat, the lower your odds of type 2 diabetes, according to the results of a 2019 JAMA Internal Medicine meta-analysis of nine studies. However, like heart disease, whole plant foods provide greater protection than processed ones, reducing type 2 diabetes risk by 30 percent.(Check out the foods bursting with plant protein.)

Are there any risks to a whole food, plant-based diet?

“If you’re consuming a plant-based diet that doesn’t contain any meat, poultry, or seafood, then there are certain nutrients you may not be getting enough of,” says Amy Gorin, RDN, a plant-based dietitian and recipe developer based in New York City. “These include vitamin B12, vitamin D, and the omega-3 fats DHA and EPA.”

How much work is a whole food, plant-based diet?

True, a plant-based diet is healthier when it’s not loaded with processed foods. But not all processed foods are unhealthy.From frozen fruits and veggies to tofu, tempeh, and canned beans, there are lots of nutritious processed plant foods that make healthy eating easier, says Wolfram, so don’t assume they’re all bad.Gorin agrees. “I don’t know anyone who wants to make their own whole-wheat flour!” she says. If you choose to give up these convenience foods be prepared to spend more time in the kitchen.

What you’ll eat in a whole food, plant-based diet

Think of these foods as the core of the diet:

• Whole grains: Brown rice, quinoa, barley, whole wheat, millet, teff, and steel-cut and rolled oats
• Beans and legumes: Chickpeas, lentils, peas, and beans like black, kidney, pinto, and cannellini
• Fruits and vegetables: Any kind (including fresh and frozen)
• Seeds: Pumpkin, sunflower, sesame (extra points for omega-3-rich chia and flax)
• Herbs and spices: Any kind goes as long as it’s free of added salt or preservatives
• Nuts and nut butters: Peanuts, walnuts, pistachios, cashews, pecans, macadamias, and their butters
• Single-ingredient condiments: Lemon and lime juice, vinegar

Some people add these:

• Minimally processed soy foods: Tempeh, tofu, and miso
• Unsweetened plant milk: Oat, soy, and almond
• Ready-made condiments: Ketchup, mustard, soy sauce, maple syrup, date syrup, and molasses

What you’ll avoid (or minimize) on a whole food, plant-based diet

• Red and processed meat
• Poultry
• Fish and seafood
• Yogurt, milk, and cheese
• Butter, sour cream, heavy cream, and half-and-half
• Eggs
• Plant-based processed meat replacements: Vegan burgers, vegan chicken and bacon, plant-based fish, and vegan sausage
• Refined grains: white flour, white pasta, white rice, and instant and quick-cooking oats
• Anything made with soy or pea protein isolate
• Fruit juice, soda, and sports drinks

How to start a whole food, plant-based diet

“Don’t try to make all the changes at once,” says Gorin. “If you’re used to eating several meat meals each day, scale back to once a day and swap in vegetarian protein sources such as eggs, tofu, and chickpeas.” Then, over time, look for more minimally processed foods and dial back on meat and poultry even more.

5-Day whole food, plant-based sample menu

Day 1

• Breakfast:Plain Greek yogurt + fresh berries + chopped walnuts
• Lunch:Mediterranean bulgur bowl,2 clementines
• Snack:Apple + peanut butter
• Dinner:Chili-lime mushroom tacos,Chocolate banana nice cream

Day 2

• Breakfast: Steel-cut oatmeal + raisins + almond butter + unsweetened almond milk
• Lunch: Baby kale salad with white beans, grape tomatoes, mozzarella cheese, sunflower seeds, olive oil, and vinegar; 2 kiwifruit
• Snack:Air-popped popcorn + Parmesan cheese
• Dinner:Chard and white bean pasta,Lemon garlic roasted asparagus

Day 3

• Breakfast:Honey poppy seed fruit salad + plain Greek yogurt
• Lunch:Sweet potato and egg skillet
• Snack:Hummus + red pepper slices
• Dinner:Black bean tomato chili over brown rice

Day 4

• Breakfast:Apple cinnamon overnight oats
• Lunch:Quinoa tabboule,Grapes
• Snack:Healthy coffee shake
• Dinner:Portobello and chickpea sheet-pan supper

Day 5

• Breakfast:Scrambled egg + whole-wheat tortilla + avocado slices
• Lunch:Colorful quinoa salad,Strawberries
• Snack:Pear + Cheddar cheese
• Dinner:Chickpea and potato curry + a dollop of plain Greek yogurt

The final word

“I like to think of a whole food, plant-based diet as the way nature intended for us to nourish ourselves,” says Prest. However, as healthy as it can be, it’s not perfect. So be prepared to invest a little extra thought, planning, and effort. And don’t feel you have to go it alone.”If you want to start a whole-food, plant-based plan or are finding it difficult to incorporate minimally processed plant foods into your repertoire, a few sessions with a registered dietitian can really help,” she says.Now that you know about plant-based diets, check out our favourite plant-based meals from the Oh She Glows cookbook.

The post How to Eat a Whole Food, Plant-Based Diet appeared first on Best Health.

What is a flexitarian diet?

“Flexitarian is the combination of two words: Flexible and vegetarian, making it a more flexible style of being a vegetarian,” says Dawn Jackson Blatner, RDN, registered dietitian nutritionist and author of The Flexitarian Diet. “It’s pro-plants, not anti-meat, so it’s great for someone who wants to be more vegetarian but doesn’t want to be super strict about it.”Although the concept of a semi-vegetarian diet has been around since the 1980s, flexitarianism didn’t really make its move until Blatner wrote The Flexitarian Diet in 2010. More than a decade later, being a flexitarian is trendier than ever, according to the food industry research group FMI. It’s so highly regarded that U.S. News & World Report ranks it the No. 2 diet of 2021 for health and weight loss.What’s behind the rave reviews? In addition to its promise of plant-based health benefits without having to give up the occasional steak, people love its positive vibe. After all, how many diets tell you what you can have, instead of what you can’t? And because it doesn’t require huge changes, it’s easy to stick with.

How healthy is the flexitarian diet, really?

A century of research confirms that plant-based eating can do great things for your health. Yet only a handful of studies have actually zeroed in on flexitarianism. The most comprehensive is a 2017 Frontiers in Nutrition meta-analysis of 25 studies that found that a flexitarian plan helped reduce body weight, blood pressure, and the risk of type 2 diabetes. It may also help treat Crohn’s disease, but more research is needed.A 2020 study of 10,797 people published in the British Journal of Nutrition adds to the list of benefits, linking any diet that reduces meat consumptionbe it vegetarian, pescatarian, or flexitarianto lower BMI (body mass index), cholesterol, and blood pressure.(Related: 7 Plant-Based Meat Alternatives for People With Food Allergies)

A flexitarian diet is planet-friendly

“It’s well established that modern meat production is a major driver of climate change, deforestation, and biodiversity losses,” says Chris Vogliano, RDN, a registered dietitian nutritionist and co-founder of Food + Planet. “A flexitarian diet may help decrease environmental pressures by reducing animal foods and replacing them with foods that are less harmful to the environment, like fruits, vegetables, grains, and legumes.” But, to be fair, some plant-based products are having a negative impact on the environment, too.

How much meat can you eat?

One of the nice things about the flexitarian diet is that it lets you choose the amount of meat to eat. Whether you’re just getting your toes wet or are ready to dive in head-first, simply pick the category that works best for you:

• Beginner: 26 ounces of meat per week (six to eight meatless meals)
• Advanced: 18 ounces of meat per week (nine to 14 meatless meals)
• Expert: 9 ounces meat per week (15 or more meatless meals)

(Related: 3 Ways to Swap Your Breakfast With a Healthy, Plant-Based Alternative)

What you’ll eat in a flexitarian diet

Aim for a plate that’s half fruits and vegetables, a quarter whole grains, and a quarter healthy, lean protein from foods like these:

• Plant-based proteins like beans, lentils, edamame, and tofu
• Whole grains such as quinoa, brown rice, oats, and whole-grain pasta
• White and sweet potatoes
• Fruits and vegetables
• Milk, cheese, and yogurt (either dairy or plant-based milk)
• Eggs
• Nuts and seeds
• Healthy fats from olive oil, avocados, and fish

What you’ll avoid in a flexitarian diet

In addition to eating less animal protein, you’ll also reduce highly processed foods (even those made from plants), such as these:

• Red meat, pork, chicken, and turkey
• Animal fats such as butter, cream, and lard
• Highly processed plant-based burgers, chicken nuggets, and sausage
• Refined grains like white pasta, white rice, and white bread

(Related: 3 Simple Tips for Eating More Plant-Based Foods)

How to start a flexitarian diet

“Downsize your meat and grain portions while pumping up the amount of produce you eat,” suggests Blatner. Then aim to replace some of the meat in your favorite recipes with plant protein. (Tip: Swap a quarter-cup of beans for each ounce of meat.) Blatner also recommends test-driving a new vegetarian recipe each week.”Ask friends for their favorites or look through vegetarian magazines and cookbooks for one that catches your eye,” she says. “After a year, you’ll have tried 50 plus new recipes!”

3-Day flexitarian diet sample menu

Day 1

• Breakfast :Kale Caesar breakfast salad
• Lunch:Ruben portobello mushroom burger,Grape tomatoes + cucumber slices + a dollop of hummus
• Snack:Plain Greek yogurt + 1 diced pear + chopped pecans
• Dinner:Sesame ginger chicken meatballs and zoodles, Fennel radicchio salad

Day 2

• Breakfast:Oatmeal + almond butter + fresh berries
• Lunch:Grilled chickpea salad sandwich,Grapes
• Snack:Smoothie
• Dinner:Seared tuna poke bowl,Carrot ginger soup

Day 3

• Breakfast:Lemon cottage cheese blender pancakes
• Lunch:Curry pomegranate protein bowl
• Snack:1 apple + 1 ounce brie cheese
• Dinner:Vegetarian skillet lasagna,Green beans sauteed in olive oil

Make sure to get enough iron

“This diet can be a healthy shift, as long as it’s balanced,” says Vogliano. But is it automatically better for you? Not necessarily.If a meat-containing diet is made up of lots of whole grains, legumes, fruits, vegetables, and moderate amounts of animal foods, it’s probably going to be a lot healthier than a flexitarian diet filled with grilled cheese sandwiches or Impossible Burgers, he says.Also good to know: Getting enough iron can be an issue when you eat less meat, so be sure to load up on plenty of iron-rich plant foods.(Related: 12 Foods That Are Higher in Iron Than Spinach)

The final word

Overall, nutritionists are big fans of the flexitarian diet. And not just because it encourages more plants and less animal fat and protein. They also love the way it steers you toward whole foods and away from those that are highly processed.In the end, says McWhorter, “a way of eating, like the flexitarian diet, that is not overly restrictive but focuses on increasing consumption of whole plant foods might help people make better choices.”Next: 24 Plant-Based Dinner Recipes to Make in Quarantine and Beyond

The post Everything to Know About the Flexitarian Diet appeared first on Best Health.

But there are many people who swear by eating a low-carb diet or those who practice carb-cyclingwhere you change your intake from low carb to moderate to high carb day to day, week to week, or monthly

A controversial topic amongst low-carb dieters is whether or not to track or count net carbs. To understand net carbs, however, it’s important to first know the basics about carbohydrates in general.

(Related: 14 Low-Carb Diet Mistakes to Avoid)

What is a carbohydrate?

Carbohydrates are the body’s preferred source of energy. While it’s true that the body can use protein and fat to make energy, these two macronutrients also serve other purposes for the body which carbs cannot.

For example, the body uses protein to build muscle tissue, and protein also makes up enzymes. Fat is utilized for cell growth, to produce certain hormones, and is the body’s main form of energy storage. By eating carbohydrates, we spare protein and fat so that they may be used for their primary purpose.

However, when carbohydrate intake is low, our bodies convert fat and protein to be used for energy production. If the total intake of food is too low to support energy needs, the body converts stored carbohydrates, called glycogen, and stored fat and muscle, for energy use.

(Related: 12 High-Protein, Low-Carb Foods to Help You Lose Weight)

Types of carbohydrates

Carbohydrates fall into three categories: starches, sugar, and fibre. Starches are the main form of energy storage for plants and the body utilizes them for energy.

Dietary fibre comes from fruits, vegetables, and grains but can’t be fully digested by the human body (although it has a ton of health benefits). As for sugar, there are naturally occurring sugars in fruit and milk, as well as added sugar found in processed foods.

Carbohydrates can also be simple or complex. Simple carbohydrates are easily absorbed by the body and tend to taste sweeter than their complex counterparts. Fruit, for example, contains a lot of simple carbohydrates, giving rise to their sweet taste. Honey and table sugar are also simple carbohydrates but lack the fibre that comes with fruit.

Complex carbohydrates, on the other hand, tend to have more fibre and can be found in potatoes, rice, wheat, squash, and beans.

(Related: 10 Foods with More Fibre Than Broccoli)

What are net carbs and how do you calculate them?

Net carbs are the actual amount of carbohydrates that your body digests and absorbs from food. However, they are somewhat controversial.

Net carbs are not listed on the Nutrition Facts label. Some manufacturers list net carbs somewhere else on the label although they may refer to them as impact or digestible carbs.

You can calculate the net carbs by taking the total carbohydrates listed on a food label and subtracting the fibre and sugar alcohols. (In whole foods, you would calculate the net carbs by subtracting the fibre from the total carbohydrates.)

Sugar alcohols are carbohydrates that are used as sweeteners because they have fewer caloriesabout halfcompared with regular sugar. Some common names of sugar alcohols are xylitol, mannitol, and sorbitol. (You often find them listed in sugar-free gums or candy, and they can cause diarrhea when consumed in large quantities.)

Unlike other types of carbs, fibre doesn’t raise your blood sugar much at allin fact, it slows down the rate of glucose entering the bloodstream. If we eat a food that contains a low amount of fibre, that food will be broken down and absorbed much more quickly than a high fibre food, leading to a spike in blood glucose.

By subtracting these two types of carbs, net carbs promise to more accurately pinpoint a food’s true impact on your blood sugar.

(Related: Why Low-Carb Diets Arent the Answer)

Why do people count net carbs?

People on low carbohydrate diets such as the Atkins diet or the ketogenic diet may use net carbs so that they can consume more carb-containing foods on these strictly regulated diets.

People with diabetes or prediabetes are advised to keep track of total carbohydrates to help determine how the foods they eat will affect the body, and specifically, their blood sugar level. (Or if they are on insulin, they may need to calculate an insulin dose to match their carb intake.)

There is no official equation for calculating net carbs because there are so many variables and their precise effect on blood glucose is not considered to be accurate. For example, nutrition labels do not give the exact types of fibre and sugar alcohols present, so a net carbs number may suggest a food has a lower impact on blood sugar than it actually does.

It’s true that only about half of the carbohydrate grams from sugar alcohols and about half or less from dietary fibre are metabolized to glucose. In contrast, almost all other carbohydrates becomes blood glucose, according to the Journal of the American Dietetic Association.

However, how the body processes them varies widely. One study in Nutrition Research Reviews found that the small intestine absorbs anywhere from 290 percent of sugar alcohols. However, some are only briefly absorbed into the bloodstream and then excreted in the urine.

(Related: 3 Quick Breakfasts to Have Before a Morning Workout to Burn More Carbs)

Bottom line:

If you’re counting net carbs, you may be overly obsessed with your fibre intake, which we know Canadians don’t get enough of. Fibre helps maintain a healthy weight because of how slowly it is digested and also aids gut health. So more fibre is always a win in my book.

Personally, I don’t think there is any reason to count net carbs for the reasons mentioned above: It’s not standardized, and too many variables can skew the numbers.

Eating a varied diet with plenty of fibre is the aim for the majority of us, which is why I advise my clients to aim for between 25-30 grams per day and make sure they also get plenty of water simultaneously. This combination will help with weight management and good gut function, which are good goals.

Next: Why You Should Increase Your Fibre Intake STAT

The post What Exactly Are Net Carbs? Here’s What You Need to Know appeared first on Best Health.

Where reverse dieting got its start

While it’s hard to say how long reverse dieting has been around. Many athletes who participate in extreme, physique-based sports such as bodybuilding, wrestling, and gymnastics have followed some sort of reverse dieting in their training. That’s because these athletes focus on weight reduction to have the highest amount of strength-to-mass ratio, according to research published in the Journal of the International Society of Sports Nutrition.To achieve this, athletes often take a break from extended dieting to increase circulating leptin (the hormone that regulates energy and hunger) and stimulate their metabolic rate, per the journal. By incorporating this strategy once or twice a week, they preserve energy levels and continue to see weight loss, even though they are eating more than usual.

How reverse dieting is believed to work

Reverse dieting isn’t simply just eating more calories and hoping your metabolism starts working overtime to burn them off.

“Reverse dieting has to be done extremely carefully,” says Ali. “It involves gradually adding some calories to your diet each day, but still staying below your basal metabolic needs.” Basal metabolic rate (BMR) is the number of calories your body requires to function at rest, while your basal metabolic needs is your BMR multiplied by your activity level.

This means to start a reverse diet, you should have already been restricting or counting your calories closely for some time. “People who have been on a diet and have reduced their caloric intake may find that either they’re burned out on limiting what they can eat or are seeing a weight loss plateau and want to do something to fix that,” says Ali.When this happens, Ali says eating 50 to 100 extra calories a day, up to a limit below your personal basal metabolic rate, may yield additional weight loss.”You’re still in a calorie deficit, but you’ve increased it to some extent, which can help [boost] your metabolism,” says Ali. That extra bit of caloric energy may make a difference in your metabolism.(Related: 11 Everyday Habits That Secretly Slow Your Metabolism)

What to eat when reverse dieting

All calories aren’t equal, and this is especially true when it comes to reverse dieting. It is best to consult an expert before trying this diet. They will help you choose the foods to eat for those 50 to 100 bonus calories (they should go towards increasing carbohydrates and healthy fats, according to 2018 research in the journal Marathon). To figure out your baseline macronutrients, start tracking your calories to get your average daily intake.With this diet, you may be instructed to eat 1 gram of protein per pound of body weight. (Here are the best sources of protein, according to the new Canadas Food Guide.) From there, you subtract protein calories from your total amount of daily calories. The remaining calories are for carbs and healthy fats. (One gram of protein is four calories, one gram of carbs is four calories, and one gram of fats is nine calories.)For example, if you weigh 150 pounds, you should aim to eat 150 grams of protein. Multiply that by four to get 600 calories. Then subtract 600 calories from your total daily calories and use the rest of your allotted calories for carbs and fat.Now that you have your starting point, you may be instructed to increase your carb and fat intake by 2-5 percent per week for a slower start, or 6-10 percent for a quicker fat loss. You’ll do this reverse diet over a few weeks, until you feel satisfied with your progress or have reached your calorie limit. After that, you can choose to maintain or slowly start restricting calories again to potentially see weight loss.(Related: What to Know About Calories to Prevent Weight Gain)

The role of exercise in reverse dieting

If you want any diet to be successful, you have to increase your activity levels with an eating plan. But with reverse dieting, Ali says you can still see weight loss by doing the same amount of exercise you typically do, even with this calorie increase.”Most of the research around reverse dieting is anecdotal, but this is why it may be beneficial for athletes like bodybuilders because they already have a low amount of body fat and a lot of lean muscle mass,” adds Ali.

The benefits of reverse dieting

Restricting calories can only take you so far when it comes to weight loss, making reverse dieting a refreshing approach for some. Even if you don’t follow the rules of reverse dieting, there are perks to pausing calorie counting.”Following low-calorie diets for an extended period is not beneficial for the metabolism,” says Brigid Titgemeier, a functional medicine registered dietitian nutritionist and founder of My Food Is Health. “As your energy input lowers, your energy expenditure, or the calories that you are able to burn also lowers.”Titgemeier says her clients often see more success when they increase their calories because it decreases their stress, which is a known metabolism-stopper that in some cases may lead to an increase of 11 pounds per year, according to a report in the journal Biological Psychiatry. Low-calorie sabotaging is also more prevalent in those who work out excessively and decrease caloric intake over a long period of time, adds Titgemeier.”Both exercise and low-calorie diets are hormetic stressors on the body,” she says. That means that the exposure to mild levels of these “stressors” can trigger benefits in the body.”Hormetic stressors can help the body become more resilient, but only if there are not too many being added to the body at once.”Trying to maintain a strict diet for too long of a period can result in a surge of cortisol and adrenaline, leading to weight gain on top of several other health issues like brain fog, insomnia, and changes in your thyroid.(Related: Why You Should Ditch the Diet Mentality and Aim for a Healthy Lifestyle)

The downside of reverse dieting

The most important thing to keep in mind if you’re going to try reverse dieting is similar to most eating plansit may not work at all. With limited scientific studies surrounding it, Ali says there may be a slim margin of people who see the benefits.”People who have more muscle mass and are able to burn more calories a day may get results from reverse dieting, but for those who have fat to lose, they need to be more careful and should probably stick to the higher protein, lower carbohydrate-type of diets,” he says.

Bottom line

Reverse dieting may be an unexpected weight loss option for chronic low-calorie dieters or athletes. But, like any diet, it comes with some caveats and will not necessarily work for everyone.Next: These Are the Only 2 Diets Most People Are Able to Maintain Long-Term

The post If You Hear About the Reverse Dieting Trend, This is What You Need to Know appeared first on Best Health.

Egg and veggie muffins

Melissa Hartwig is co-founder and CEO of Whole30.com and a leading voice in the Whole30 movement. Though Hartwig suggests Whole30 followers avoid snacking or grazing as a general rule, she recognizes that long work days or erratic schedules may leave people in the lurch.”Having Whole30 snacks prepared and ready to go is a smart move,” she says. “To discern between hunger and a craving, I’ll ask myself, ‘Am I hungry enough to eat eggs?’ If the answer is no, it’s probably just a craving,” Hartwig says. “If it’s a yes, single-serve veggie frittata baked in muffin tins are a portable mini-meal that taste just as good cold or hot.”(Related: Top 10 Plant-Based Food Trends for 2021)

Hard-boiled eggs, raw veggies, and dip

Before you dive into a pile of nuts or slurp up a smoothie, Hartwig suggests you give real thought to your snack’s ingredients. “In general snacks should look like mini-meals, with protein, healthy fat, and carbs from vegetables or fruit,” she says. “I always have hard-boiled eggs on hand in my fridge for grab-and-go protein. Pair them with sliced carrots, peppers, or snap peas and your favorite Whole30 dip for a quick mini-meal,” she says.Primal Kitchen Ranch, fresh guacamole, or salsa are Whole30-approved go-to dips.(Related: 11 Foods That Have Extra Healing Power When You Need It)

Celery sticks with homemade guacamole

“This snack satisfies my chips-and-dip craving,” says Haley Hughes. “It’s got crunch with extra fresh ingredients providing fibre, healthy fats, and micronutrients.”If you’re not a guacamole fan, don’t fret, says Hughes. Use an almond butter or other nut butter instead. “Ants on a log may seem like a kid’s snack, but this snack has a lot to offer with extra fibre and a serving of healthy fat.” Raisins are Whole30-approved, just make sure the ingredients list doesn’t contain added sugar.(Related: 15 Cleansing Foods to Detox Your Body Naturally)

Cauliflower popcorn

Movie night doesn’t have to be canceled just because you can’t pop up a bucket of fluffy kernels. Lisa Levine, a health and wellness coach, recommends you roast and toast a tray of cauliflower popcorn instead when getting ready to watch a flick. “Dice up about a half a head of cauliflower into popcorn-sized pieces and toss it with some olive oil and salt,” Levine says. Roast it in a 450-degree oven for about 30 minutes, tossing it at least once after about 15 minutes. “It’s OK if it gets brown and crispy,” she says. “Take it out of the oven and sprinkle with onion powder, diced chives, paprika, or whatever seasoning you like.” Looking for more cauliflower recipes? Try our Roasted Cauliflower Dip.(Related: The Surprising Health Benefits of Chestnuts)

Veggies with sweet potato hummus

Beans and legumes are off-limits during your 30-day diet, so any Whole30 snacks, like hummus, have to be creative. Levine turned sweet potatoes into a creamy, naturally sweet hummus-like dip that can be used in as many places as the real deal. Levine serves her Sweet Potato Hummus with fresh vegetables like peppers, carrots, and peas.(Related: Is Pasta Healthy? Heres What a Nutritionist Thinks)

Grilled za-atar zucchini pops

Thomas Salamunovich, the owner of Larkspur Events & Dining, suggests you can turn a simple food like zucchini into a flavor-packed snack that will thrill and surprise your taste buds. Za-atar, a Middle Eastern herb and spice combo with thyme, sumac, sesame, and salt, is used frequently on proteins like chicken, but it elevates humble vegetables, too.Dice a medium zucchini into one-inch pieces. Toss with 1 teaspoon of olive oil, and cook on a preheated grill pan or grill for 1 to 2 minutes, or until the zucchini is tender. Immediately sprinkle with za-atar, and serve for a sophisticated snack.(Related: Mushroom Jerky and 7 Other Healthy Alternatives Nutritionists Love)

DNX Bar + Zupa Noma drinkable soup

If you’re traveling or just need something you can grab and go, Hartwig has two great options for you.”Grass-fed beef bars from DNX Bar are a good mini-meal all by themselves,” Hartwig says. “But add a Zupa NomaI like their Green Gazpacho or Beet Orange Basiland you’ve got hydration, plus micro-nutrition covered, too.”(Related: 9 Superfoods You Can Turn Into Scrumptious Comfort Food)

Veggie chips

Potato chipsand all junk foods for that matterare off limits during a Whole30 diet. Hartwig doesn’t like “chips” of any kind, even made Whole30-approved ingredients. But roasted root vegetables are salty, crispy, and can be oh-so-satisfying. You can make yours by thinly slicing vegetables like beets, sweet potatoes, turnips, or radishes. Toss the slices in a tiny bit of olive oil, and sprinkle with salt. Cover a rimmed baking sheet with the slices, being sure not to overlap. Cook at 400F for 20 to 25 minutes until the chips are crispy and bubbly.Levine also roasts her own kale and Brussels sprouts. “The leaves get really crispy and delicious,” she says.(Related: How to Air Fry Your Favourite Foods)

Avocado-tomato salad

Whole30 snacks don’t have to be complicated. One of Levine’s favorite Whole30-approved mini meals is an avocado and tomato salad. Toss with a bit of olive oiladding more healthy fats to the avocadoand sprinkle with sea salt and freshly-ground black pepper. The flavors are rich and simple, and the dish is easy to make when you have little time or few ingredients.(Related: Clever Ways to Sneak More Veggies Into Your Day)

Peach-prosciutto roll-ups

Prosciutto, a thinly-sliced, cured pork product is Whole30 approved as long as the ingredients list is simply salt and pork. Use prosciutto to get the salt-heavy hit you love from bacon in a Whole30 snack. Wrap fresh peach wedges with prosciutto for a savory-sweet combo that you’re sure to crave every day. Don’t like peaches or can’t find them at your local store? Use melon or other fruits, like apples or pears. Levine also recommends wrapping asparagus spears with the salty meat.(Related: 50 Seasonless Recipes Guaranteed to Be a Hit)

Nuts with grapes or apple slices

Levine says a handful of mixed nuts is an easy Whole30 snacks option, but grab “only a small handful as they are calorically dense,” she says. Keep calories even lower by adding some grapes or apple slices, Hughes suggests. “I try to always pair fruit with a protein or healthy fat,” she says. “It keeps me more satisfied with longer-lasting energy.”(Related: 10 Healthy Reasons to Eat More Flaxseeds)

Nectarines, prosciutto, and greens

“This one sounds fancy, but it takes two minutes to slice a nectarine, add a leaf or two of arugula or baby spinach, and wrap in a slice of prosciutto,” Hartwig says. If you don’t like nectarines, you can use a peach, melon, or pear, she adds. “Make these ahead of time, and keep them in the office fridge in case meetings run long.”This happens to also be beautiful enoughand delicious enoughto use as an appetizer at a gathering.(Related: 12 High-Fat Foods You Should Be Eating)

Hard-boiled eggs or Deviled eggs

If you’re looking for Whole30 snacks, you’ll soon figure out that hard-boiled eggs are always a great way to go. “They’re easy, simple, and clean,” Hughes says. They also happen to be endlessly versatile. Hughes recommends serving them as is with some nuts or fruit slices. You can also mash up the yolk with a Whole30-approved mayonnaise, minced celery, and a hint of mustard powder for a spin on Deviled eggs.(Related: 30 Tasty Healthy Snacks to Curb Your Cravings)

Tapenade with cut raw veggies

Tapenade is a classic spread made with briny olives, capers, and olive oils. It’s used extensively in Mediterranean foods, but it’s welcomed on the Whole30 diet because it’s a rich source of heart-healthy fats and a big boost of flavor. Levine serves her tapenade with cut raw veggies, like celery, carrots, and bell peppers. Tapenade would also be a great topper to a Whole30 hummus for an extra hit of tang.(Related: 45 Incredible Dessert Recipes You Wont Believe Are Healthy)

Apples or carrot sticks with nut butter

“This one’s perfect for kids, and apples or carrots are more nutrient-dense than celery,” Hartwig says. “Choose a sugar-free nut butter to make it Whole30-compliant.” All nut butters, except peanut butter (peanuts are legumes) are welcome on the Whole30 diet. Just be sure to read the label and avoid any that add sweeteners, even if it’s just honey. The only ingredients should be nuts and possibly salt.(Related: 32 Long Shelf Life Foods to Keep In Your Pantry)

Lettuce wraps

Roll up turkey, leaf lettuce, and homemade guacamole or salsa for a quick snack when you don’t have time to sit and eat a meal. These also make a great lunch with a side of roasted veggie chips. “You get lean protein, paired with veggies,” Hughes says. “Skip the processed condiments and go for the extra antioxidants from homemade salsa or guac.”(Related: 9 Things That Happen to Your Body When You Get a Full 8 Glasses of Water)

Avocado-tuna salad

Avocado is a creamy, heart-healthy alternative to mayo (though Whole30-compliant mayo does exist) in salads like tuna salad and egg salad. It’s a delicious way to boost your nutrients in quick, comforting Whole30 snacks.Combine avocado with celery, red onion, and olive oil-packed tuna. (Drain the tuna first.) Add flavorful ingredients like lemon juice, olive oil, parsley, and of course salt and pepper. Stir until combined.”This nutrient-dense snack has all the macronutrients in one to keep you full and happy. You won’t miss the mayo,” Hughes says. You can eat with veggies, or just down bites by the forkful.(Related: Is Avocado Oil Healthy? What Nutritionists Need You to Know)

Pesto dressing with cucumbers

Like tapenade, pesto is a flavorful condiment that can be used as a spread, dip, or topping. This one, however, is made from potent basil, pine nuts, olive oil, and saltno cheese. You can use walnuts in place of pine nuts, and add a bit of lemon juice for an acidic bite. Don’t forget the salt and pepper, too.Serve with veggies for a perfect Whole30 snack.”Veggies with dip doesn’t have to be unhealthy or boring,” Hughes says. “Pairing veggies with healthy fats helps your body absorb fat-soluble vitamins, too.”(Related: 3 Healthy Salad Dressing Recipes This Nutritionist Swears By)

Bone broth

Whole30 dieters are big proponents of the rich broth that’s made by steeping bones and vegetables for hours. Bone broth can be used as a base for many dishes, but Levine recommends sipping on a warmed mug of bone broth as one of your Whole30 snacks. “Add some fresh chopped herbs for extra flavor,” she says.Can’t buy bone broth? Thanks to the surge in popularity of diets like Whole30, you can find the ingredients to make your own bone broth.(Related: 12 Foods That Are Higher in Iron Than Spinach)

Whole30-compliant jerky and baby food pouches

“This is the most portable snack food of all,” Hartwig says. “Plus, it’s a healthy protein, veggies, and fruit on the go. Try Beef Thins from The New Primal with a vegetable-focused pouch.” Be sure to read the label, however, or you risk picking up a pouch that’s not Whole30 compliant. “Make sure there are no oats, yogurt, or quinoa,” Hartwig adds.Next: 9 Tricks to Make Your Diet a Little More Mediterranean

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• What does a healthy lifestyle mean to me?
• What does nutrition and physical activity look like for me on a daily basis?
• How much emphasis or focus do I place on what, when and how much I eat?
• What value do I place on preventative health?

Its also vital to remember these truths: The story you tell yourself is what you believe. You are in charge of how you handle your emotions (you always have a choice). Small changes to your daily choices all add up to creating a healthy lifestyle.(Related: 25 Genius Ways to Get a Healthy Lifestyle on a Budget)Two things, more than others, are key to thinking about first, when establishing a healthy lifestyle:

Mindful eating

One of our greatest goals as dietitians is to help people establish and achieve a respectful, enjoyable, balanced, healthy and joyful relationship with food and eating. Use all of your senses in choosing to eat foods that are nourishing and nutritious to your body while also satisfying, with NO guilt! Giving yourself permission to eat what you choose, without restriction, allows your body to help guide your choices, experience how you feel when you eat different foods and learn how to make healthy and balanced choices. Its how you can learn to navigate your bodys cues for hunger and satiety, which will impact the choices that you make. Diet culture has impacted many of us throughout our lives; now is the time to learn how to heal our bodies, and our relationship with food by listening to what our own bodies are telling us.(Related: What Does it Take to Maintain a Healthy Lifestyle? A Nutritionist Reveals Her Secret)

Learning about set points

Your set point is the weight that your body naturally goes to when youre eating healthy and being physically active on a daily basis, where you feel and look your very best. It is totally unique to you. So many people (especially women) get caught up on the number on the scale, but it is simply not a true reflection of your overall health.What matters then? How healthy your heart is, the state of your immune system and microbiome (your ability to fight off disease), how much energy you have, and your personal narrative. That is how you take these important steps toward a healthier life.Rebecca andReishaHarperare twin sisters and registered dietitians with a special focus on nutrition for health, beauty and aging well.Next: 11 Foods That Have Extra Healing Power When You Need It

The post Why You Should Ditch the Diet Mentality and Aim for a Healthy Lifestyle appeared first on Best Health.

Wind down with this calming drink before bed

Magnesium, especially when combined with zinc, is the perfect one-two detox combo, according to Carolyn Dean, MD, ND, a naturopath, doctor, author, and medical advisory board member for the Nutritional Magnesium Association. “Magnesium stimulates cell activity so that toxins are released into the bloodstream while zinc acts as a strong antioxidant which helps destroy ‘free radicals’ in the body and at the same time removing heavy metals,” she explains. You can find magnesium in spinach, almonds, and dark chocolate, but if you’re looking to get a larger dose without eating cups of greens, try dissolving magnesium citrate in water.(Related: 6 Things to Know Before You Take a Magnesium Supplement)

Add this nut to your next salad

Nuts provide not only provide a tasty crunch to boring greens but they are also packed with nutrients that can help strengthen your body’s own detoxing systems, says Frank Lipman, MD, a functional and integrative medicine specialist, author of How to Be Well, and founder of Be Well. He particularly likes black walnuts. These have a very strong detoxifying effect on the system as they are a natural antifungal and antimicrobial that can kill parasites in your system, he says. Most people take theirs in capsule form but you can also sprinkle them on a salad or use the oil to make a tasty dressing.(Related: 6 Things You Should Know Before Starting A Detox Diet)

Pick this pretty poppy

Red Clover is a common flower with characteristic bright blooms filling fields in the springtime. But this beauty is also a great detoxifier, Dr. Lipman says. It does double detox duty as a blood cleanser and detoxifier of the liver, he adds. You could munch your way through a meadow, a la Ferdinand the bull, we suppose, or you could buy it in capsule or tea form.(Related: The Two Most Important Steps For Doing A Healthy Detox)

Take your latte to the next level

“Don’t eat yellow snow” is definitely good advice, but eating yellow foods can be a great way to support your body in getting rid of toxins. Enter turmeric. This mellow yellow spice, popular in Thai and Indian cuisines, is chock full of antioxidants, reducing inflammation in the body and supporting healthy digestion, making it a powerful detoxing agent, Dr. Dean says. One trendy way to get your daily dose is by making “golden milk,” sometimes called a “Thai latte.” Start with coconut milk (or your favourite non-dairy milk), add a sprinkle each of turmeric, cinnamon, ginger, pepper, top with a dollop of honey, and heat through.(Related: 20 Amazing Health Benefits of Turmeric)

Celebrate Taco Tuesday

Not that you need a reason to eat delicious tacos but one of the classic toppings can help you detox. “Cilantro is very cleansing for the system as it binds to heavy metal toxins and helps expel them from the body,” Dr. Lipman says. If you’re not a fan of tacos, try sprinkling the greens on chili, scrambling them with eggs, or adding them to a salad.(Related: Taco Tuesday Just Got Healthier!)

Serve this for dessert tonight

Add detoxing to the long list of health benefits from coconut oil! (At this point, we should be asking what can’t coconut do, frankly.) The key is the caprylic acid in coconut oil, Lipman says. “It has antifungal, antiviral, and antibacterial properties,” he explains. “It fights inflammation and is very beneficial for combating yeast and fungal overgrowth in the intestines.” The options for getting your daily dose are nearly endless: Use it to stir fry veggies, spread coconut butter on baked goods, drizzle on salads, mix unsweetened coconut chips into granola, or whip up a tasty dessert.(Related: How to Make Your Own Coconut Oil Moisturizer)

Put fish on the menu

Your lymphatic system is a network of vessels and glands throughout your body and its entire job is to help remove waste. Give yours a boost by getting a daily serving of fish oils, Dr. Dean says. “The lymphatic system can get clogged as we age, and omega-3 fatty acids, like the kind found in fish, keep this system clear and functioning properly, which in turn helps keep your immune system strong,” she explains.(Related: The Best Fish to Eat If Youre Health-Conscious)

Sip a cup of this herbal tea

Think dandelions are just for weeding or wishing? Think again, as these humble plants have powerful detox properties, Dr. Lipman says. “Dandelion root is fantastic for liver detoxification as it supports bile production, and bile helps transport toxins out of the body,” he explains. “It also helps promote regular bowel movements because of its diuretic action.” You can find dandelion teas in most grocery stores or in health food stores. Intrigued?(Related: 5 Herbs That Help You Detox Naturally)

Slice up this summer fruit

Love a fresh, juicy slice of watermelon? We have good news: Not only are you treating your taste buds to the sweet summer melon but you’re also helping your body detox. “Watermelon fights inflammation and helps hydrate the system,” Dr. Lipman says. “Additionally it helps fight free radicals and therefore reduce toxins in the system.”(Related: How to Make Our Refreshing Watermelon Juice Recipe)

Blend a tangy smoothie

Smoothies are a tasty, convenient way to eat many plants you might not otherwise enjoy on their own and it turns out that the base of nearly every smoothieplain yogurtmay have detoxifying properties. Probiotic foods, including yogurt and fermented vegetables, may provide a small protective effect from environmental toxins, according to a study published in mBio.(Related: 10 Ways You Can Enjoy Greek Yogurt For Breakfast)

Supplement with this prickly plant

Milk thistle isn’t an herb most people commonly think of, but this plant has been used for centuries to help flush and detox the liver and gallbladder, Dr. Lipman says. “It also helps improve digestive function by eliminating metabolic waste,” he adds. He recommends taking it in tincture or capsule form.(Related: 7 Supplements Heart Doctors Take Every Day)

Roast this root

Burdock looks about as appetizing as it sounds but don’t discount this perennial yet. “Burdock has antimicrobial properties that help cleanse the blood and is loaded with detoxifying nutrients,” Dr. Lipman says. “It is a diuretic which helps expel toxic buildup.” Many stores carry burdock root that you can cook up or brew as tea, or you can buy it dried.(Related:Why Cutting Back On Sugar Could Better Your Health)

Indulge in this spicy candy

Regardless of which side you take in the Great Black Jelly Bean Debate, the truth is that licorice (the real kind, not the flavouring generally used in candies) can be great for your health. “Licorice is beneficial in a detox protocol for its gut healing and potent anti-inflammatory properties,” Dr. Lipman says. You can find licorice candy made with the real deal (check the ingredients list) or drink licorice tea.(Related: The Benefits of Licorice Root)

Eat the garnish on your plate

Yeah, your dining companions might think you’re weird for nibbling the green sprig on your dessert plate, but mint is just as powerful as it is decorative. “Mint is extremely high in antioxidants and helps detox while soothing the digestive system,” Dr. Lipman says. “Additionally it has antimicrobial properties, which is why it is commonly found in oral care products.”(Related: How to Cleanse and Still Eat Real Food)

Chew on this bark

We’re not going to tell you to hug a tree… but we are going to tell you to lick one? Neem, an Indian tree in the mahogany family, is a lesser-known but still very powerful detoxifying herb, Dr. Lipman says. “Neem is antibacterial, antiviral, antifungal, and antiseptic,” he says, adding that it helps detox the body by ridding it of metabolic waste. If you don’t have a neem tree handy, look for Neem in capsule form.Next: Thinking About a Detox Diet or Cleanse? You May Want to Reconsider

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Alternate day fasting

With this type of fast, you eat every other day and consume no or very few calories on the days in between. “It’s a feast day, fast day, feast day and so on,” Varady explains.Typically, on fasting days, people consume no more than about 25 percent of their usual caloric needs (about 500 calories). Alternate day fasters can lose as many as 10 to 15 pounds in three months, she says. “It’s harder to follow than other types of intermittent fasting because you have to count calories every other day,” she notes.There was concern that alternate day fasters would overeat on feast days, negating some weight loss benefits. “We have shown that fasters only eat 10 percent more on feast days,” she says. “They get control of hunger and don’t go crazy on feast days.”There’s nothing magical about this way of eating. “The reason you lose weight is because you are eating less food,” she says.Weight loss isn’t the only potential benefit of alternate day fasting, Varady says. “We see regular reduction in blood pressure, fasting glucose levels, and insulin resistance with all types of intermittent fasting.” High fasting glucose and insulin resistance, which occurs when cells fail to use this hormone efficiently, increase diabetes risk. If or how fasting affects dangerous blood fats known as triglycerides and low-density lipoprotein or bad cholesterol levels, is pretty variable. “Generally, if people have high levels of these, we do see improvements.”

Modified fasts

Modified fasts like the popular 5:2 fast are a spin-off of alternate day fasting, Varady says. The 5:2 intermittent fasting schedule calls for fasting two days per week and following your usual eating patterns on the other five days. You can choose which days you want to fast as long as there is at least one non-fasting day in between them. On the days you fast, you limit yourself to between 500-600 calories.Weight loss and other benefits tend to be similar to what is seen with alternate day fasting, Varady says. The goal is to make healthy choices on feast days, including more vegetables and fewer processed foods, she adds.(Related: The Healthiest Foods to Eat in Every Decade of Your Life)

Time-restricted fasting

This popular means of intermittent fasting limits calorie intake to specific hours. The goal is to fast eight to 12 hours per day with the majority of the fast occurring during sleep. One popular method is 16:8, meaning you can eat for eight hours and then fast for 16. You might, for example, only eat between 7 a.m. and 3 p.m., or between 11:30 a.m. and 7:30 p.m.There’s also the 14:10 method where you are allowed to eat whatever you want during a 10-hour window. With this method, you might eat only between 7 a.m. and 5 p.m.Meal skipping also can be considered at type of time-restricted fasting. These fasts can be repeated whenever and as often as you like.They work because your body uses up the glucose stored in your liver for energy when you fast and then you start burning fat for energy, says Mark P. Mattson, adjunct professor of neuroscience at Johns Hopkins University School of Medicine, Baltimore. It’s this “metabolic switch” that is responsible for all of the benefits, namely weight loss and reductions in risks for diseases, he explains.

Slower weight loss

Weight loss tends to be slower with time-restricted feeding than other types of fasting, Varady notes. The average loss is about six to seven pounds over three months, she says. But it is much easier to follow than alternate day fasting. With this intermittent fasting schedule, “You have a window you can place anywhere in the day that you want that allows you to cut out at least 500 calories a day without counting,” she says.But at least one recent study found that 16:8 may not be worth the hype. The research, which appears in JAMA Internal Medicine in September 2020, found that while people who fast practiced this type of intermittent fasting lost as much weight as people eating three controlled-calorie meals per day, the people in the fasting group tended to lose more muscle mass than their counterparts.”With normal weight loss, you lose a third of lean or muscle mass and two-thirds fat mass for every pound, but we saw the opposite,” says study author Ethan Weiss, a cardiologist the University of California, San Francisco. The study was not designed specifically to detect differences in fat composition, and more research is needed to confirm this finding. “You want to maintain lean muscle mass throughout life,” Weiss says. “Older adults with reduced muscle mass are at greater risk for a host of diseases.”Other intermittent fasts have “brand” names and are based on a specific book or protocol. They generally can be folded into the bigger categories of fasts, Varady says.

Eat Stop Eat

Popularized by Brad Pilon in a book with the same name, Eat Stop Eat calls for fasting for up to 24 hours once or twice a week. For the other five to six days, you eat what you want, but it’s suggested that you make healthy choices and try not to overeat.You’ll still eat something on each day of the week with this method. If you decide to stop eating from Monday noon to Tuesday noon, for example, you’ll eat breakfast on Monday and dinner on Tuesday.This is a version of alternate day fasting, Varady notes. The benefits are likely similar to those seen in other alternate-day fasting techniques.

The Warrior Diet

The Warrior Diet is essentially 20:4, meaning a 20-hour food fast and a four-hour feast, usually in the evening. This is a version of time-restricted eating. The diet was created by Ori Hofmekler after serving with the Israeli Special Forces. He believed this is the way people were designed to eat and it could lead to weight loss and increased energy.Some nutritionists caution that the diet is not relevant today because we are not warriors and people can overeat unhealthy foods in that evening four-hour window. It can also be difficult to pack all the nutrients you need into such a small time period.Fasting in general, however, makes sense from an evolutionary standpoint, says Mattson. In prehistoric days, animals ate when there was food and abstained when there wasn’t. The same was true of our ancestors, he says. “Our organ systems evolved so they function well on intermittent feedings.”(Related: What Doctors and Nutritionists Wish You Knew About the Warrior Diet)

Water-only fasts

Water-only fasts are defined as “the complete abstinence of substances except for pure water.” They can last several days, but are not advised or particularly well studied, Varady cautions. It’s faster beware as drinking large quantities of water and not eating any food for days could lead to dangerous electrolyte imbalances, which causes fatigue, headache, and other symptoms.You will lose weight on a water fast, says Scott Kahan, director of the National Center for Weight and Wellness in Washington, D.C. It’s just water weight that will come back when you start eating food again, he says. In general, he cautions, all types of fasting can cause headaches, fainting, weakness, and dehydration.(Related: Signs You’re Already at a Healthy Weight)

Juice cleanses

Juice cleanses consist mainly of fruit and vegetable juices for a period of days. Advocates claim they produce weight loss and aid in the body’s detoxification process, but they can be risky. Some juices haven’t been pasteurized to kill harmful bacteria and can make you sick, while others are made from foods that are high in oxalates and can increase the risk for painful kidney stones.

Keto diets

Keto diets, low-carb diets, and other macronutrient “fasts” can be blended into fasting protocols, Varady says. When you cut carbs, your body will shift to fat for fuel. This raises blood levels of ketones. The liver produces these chemicals when there’s no sugar or glucose to fuel the body. This puts you in a state of fat-burning ketosis.”When you combine alternate day fasting with low carb or other macronutrient-restrictive diets, most people lose even more weightas much to 15 percent morecompared with fasting alone,” Varady says. Feast days just focus on low carb options as are fast days, she says.(Related: Hidden Dangers of the Keto Diet)

Calorie restriction fasts

These intermittent fasting schedules involve cutting your daily caloric intake every day as opposed to just a few days a week. Daily calories can range from 800 to 1,200 a day. Most of the time these types of diets include bars, shakes, and other foods that are well-balanced. It works for weight loss, but it is only a short-term fix, Kahan says. “Hopefully it will help you develop a healthier way of eating over the long term.”

A quick word about fasting

Fasting is not for everyone, Varady says. This way of eating is not recommended for women who are pregnant or breastfeeding, anyone under the age of 25, individuals with an eating disorder, a seizure disorder, and/or those who operate heavy machinery on the job. “Always talk to your doctor before you make any major changes to your diet.”Next: 50 Surprisingly Unhealthy Foods at the Grocery Store

The post Everything You Need to Know About Intermittent Fasting appeared first on Best Health.

Depression

Are you asking yourself the question, “Why am I always hungry?” One reason could be your mood. Eating can be a coping mechanism for people with depression or anxiety. Part of this might be because they dont have enough of the feel-good hormone serotonin, and eating comfort foods like pasta and bread can bring those levels up, says Holly Lofton, MD, weight management specialist and director of the medical weight management program at NYU Langone Medical Center. Youre not treating depression with celery, she says. Its whatever your mom gave you to feel good.

But this coping mechanism might backfire and make your mood worse: People who dont have a healthy diet are more likely to have symptoms of depression, according to the American Academy of Family Physicians.

Stress

During fight or flight mode, the stress hormone cortisol floods your body, which convinces your body to eat, even if you dont physically need the calories, says Shanna Levine, MD, an internist in New York. Its not out of necessity, but cortisol tells your brain that youre not full, she says. Thats why stress causes people to overeat.

(Related: The Trick to Stop Your Nighttime Stress-Eating Habit, According to Science)

Hyperthyroidism

If youre hungry all the time and eating more than usual but are somehow still dropping pounds, your thyroid could be overproducing hormones, triggering your body to kick things up. Think of the thyroid as an endocrine hormonal organ that speeds everything in the body up, says Dr. Lofton. So you would also speed up metabolically, and increase their hunger as a result. The thyroid is also involved in satiety, so you might find your cravings harder to satisfy if its overactive, says Dr. Levine. See if your hunger is paired with fatigue, moodiness, brittle nails, or hair losstheyre all signs of hyperthyroidism.

(Related: 18 Things Your Doctor Wants You to Know About Thyroid Problems)

Obesity

Overeating can lead to weight gain, but in a vicious cycle, obesity itself can also make you hungry all the time. Excess fat could cause your insulin levels to skyrocket, making your appetite go up in response, says Dr. Lofton. Plus, fat cells make your body less sensitive to the satiety hormone, leptin, says Dr. Levine. Because fat produces its own hormones, part of obesity is that people tend to feel more hungry than someone with higher metabolism and in better shape, she says. Look out for these other sneaky things that could affect your weight, regardless of diet and exercise.

Hypoglycemia

Low blood sugar can come from a number of causes, from meal skipping to pancreas problems. But the result is the same: a growly tummy while your body begs for an energy boost. The body produces hunger as a signal to the brain to tell you to take in more food to have enough blood glucose to enter the cells, says Dr. Lofton.

Diabetes

Type 1 and type 2 diabetes both mess with sugar levels, which can create a cycle of hunger when people try to get their blood sugar back on track. Low blood sugar triggers appetite, but going overboard can make those cravings worse. What happens is people overeat and get too high of sugar levels, which also cannot be satiating, says Dr. Levine. Its a cause and effect that goes back and forth. Even if you’re hungry all the time, try keeping your blood sugar steady by staying away from carb-heavy or refined, processed foods, she says.

(Related: What Is Prediabetes?)

Your period

Hormonal changes during your period could lead you to polish off a dozen cupcakes. But you also need more calories to keep up with your bodys extra demands during that time of the month. Its a high-energy state for your body, which is why women tend to feel tired and dehydrated, says Dr. Levine. In any type of high-energy state, the body physically requires more calories.

Medications

Increased appetite is a side effect of some medications, including SSRI antidepressants, steroids for conditions like allergies or lupus, and anti-seizure medications. Dont stop taking your medicine thoughask your physician about switching prescriptions. Any medication you take is a chemical that youre putting in your body, says Dr. Lofton. Talk to your doctor and see if there are any alternatives less likely to cause side effects.

(Related: The Reason Why Youre Feeling Hungry, Even Though You Just Ate)

Dehydration

Even if you feel hungry, you might just be misinterpreting your bodys plea for water. When youre dehydratedbefore you become physically thirstyyou will feel hungry, and often people mistake that, says Dr. Levine. She recommends starting the day with an eight-ounce glass of water, then carrying a water bottle with you so you can get 1.5 to 2.5 liters throughout the day. Try to stick with plain water over sugary drinks, which can trick your brain into thinking youre always hungry, despite the extra calories youre sipping.

Insomnia

Without your recommended seven to eight hours of sleep every night, your body will find it harder to regulate the hormones that control your hunger levels when you wake up. The hunger hormone ghrelin will spike, making you reach for food, even when your body doesnt need the calories. Every day, youre getting up and have metabolic demands, says Dr. Levine. Its a form of stress when you deprive yourself of sleep and cause hormone dysregulation. Here’s what else happens to your body when you don’t get enough sleep.

Medically reviewed by Cynthia Sass, MPH, RDN, CSSD.Next, check out these 7 outdated ideas about how to maintain a healthy weight.

The post 10 Medical Reasons Why You’re Always Hungry appeared first on Best Health.

Curious About the Calories in Cheese?

Sure, cheese is good for you (it’s packed with protein and has vitamins and minerals, too), but too much of it is not. Canada’s Food Guide says that 50 grams of cheese counts as one full serving of milk or milk alternativesyou should get just two servings a day. What’s more, cheese can also have a lot of calories, and those fat grams can add up fast, too.Help keep portions in check with our guide to what 100 calories looks like for a variety of cheeses. (This cheese infograph can also help.)

100 Calories of Marble Cheese

This pairs nicely with an apple slice, as marbled cheddar has a sharp taste that balances nicely with fruit. Bonus: vitamin A, riboflavin, calcium, zinc, phosphorus and selenium.100 calories = one 25-g serving (8 g fat)(Related: 6 Lower-Calorie Options for People Who Love Cheese)

100 Calories of Camembert

Warm this cheese to room temperature and spread on crackers or a crusty baguette. You can also eat the soft rind. Bonus: riboflavin, vitamin B12, as well as calcium, zinc, phosphorus and selenium.100 calories = one 33-g serving (8 g fat)

100 Calories of Cream Cheese

This is a mouthwatering treat of subtle-flavoured cheese when served with warmed pita slices (baked in the oven, not pan-fried). Bonus: vitamin A, choline, calcium and phosphorus.100 calories = one 29-g serving (10 g fat)(Looking for a treat? Try our Healthy Parsnip Cupcakes With Cream Cheese Yogurt Frosting.)

100 Calories of Feta Cheese

This tangy cheese, which can be eaten on its own or crumbled over a salad or pizza, enhances the flavour of Sauvignon Blanc wine. Bonus: riboflavin, vitamins B6 and B12, calcium, phosphorus, zinc and selenium.100 calories = one 38-g serving (8 g fat)(Try: Lentil-Spinach Salad With Feta and Grapes)

100 Calories of Bocconcini

This mozzarella cheese is very mild in flavour and goes well with stronger foods, such as prosciutto and basil. Bonus: calcium, phosphorus, and selenium.100 calories = one 33-g serving (7 g fat)

100 Calories of Parmesan Cheese

This hard, salty cheese, often grated over pasta, adds a sharp note of flavour to a pear wedge. Bonus: riboflavin, vitamin B12, calcium, phosphorus and selenium.100 calories = one 25-g serving (7 g fat)(Want to take a break from cheese? Try our Vegan Eggplant Parmesan.)

100 Calories of Roquefort/Blue

This flavourful “blue” cheese hails from France and is typically made of sheep’s milk. Bonus: vitamin A, riboflavin, calcium, phosphorus and selenium.100 calories = one 27-g serving (8 g fat)(Try: Pumpkin Salad with Walnuts and Blue Cheese)

100 Calories of Chevre

This light-flavoured cheese has a bit of bite without being too overpowering. Create a quick amuse bouche with a cherry tomato slice and shallot pieces. Bonus: vitamin A, riboflavin, phosphorus and copper.100 calories = one 37-g serving (8 g fat)

100 Calories of Swiss Cheese

A platter staple, Swiss cheese is aged longer than other types, so it’s got a sweeter taste than most cheeses. Bonus: vitamin B12, calcium, phosphorus, zinc and selenium.100 calories = one 26-g serving (8 g fat)Next, check out a chef’s secrets to building a stunning cheese platter.

The post What 100 Calories of Cheese Actually Looks Like appeared first on Best Health.

The term detoxification means eliminating harmful substances like alcohol, excess minerals, pesticides, food additives, and other dietary and environmental toxins from your body. But your body has its own detoxification systems in place and is quite capable of purging toxins by itself.

“The liver filters the blood coming from the intestines before passing it through to the rest of the body,” says Adrienne Youdim, MD, recognized expert in weight loss and nutrition and preventive medicine. “The liver, kidneys, gastrointestinal system, lungs, and even the skin are all involved in detoxing or cleansing the body of unwanted waste or substances.”

Specifically, the liver metabolizes and breaks down toxins and chemicals including medications and drugs and alcohol; the intestines pass and absorb digested food and nutrients and produce natural antibiotics and enzymes to break down toxins and kill microbes that pass out of the body as feces; the kidneys filter blood and eliminate toxins through urine; the lungs expel toxins as you exhale; and, finally, sweating expels toxins through your skin. See? Your body’s got it covered.

Detoxes have some significant side effects

You might be following a detox program to fit back into those skinny jeans or a too-small dress for a big event, but detoxing could totally derail those plans. “Because a detox diet could include increased consumption of fibre-heavy fruit and vegetables, there’s a risk of bloating and other gastrointestinal problems, including gas and diarrhea,” Dr. Youdim says. “In addition, some detoxes allow virtually no fibre, which could also impact your gastrointestinal system.”

A detox can also zap your energy, since you’re consuming fewer calories (aka your body’s main source of fuel). While you may still be able to push through your day and maybe make it to the gym, your energy levels will make it very difficult to complete a quality workday, let alone a hard workout. “An analogy I often give my clients is this: You can put gas in your car and drive it, or you can have an empty tank and push it,” says Roger Adams, PhD, a nutrition, weight loss and fitness expert. “You’ll still get to your destination, but it’s a lot easier to be a driver than a pusher!”

Detoxes can cause you to lose muscle

Because detox diets often result in consuming fewer calories, and specifically from protein sources, you run the risk of losing muscle mass. And, when the diet is too low in calories, especially those coming from protein, the body will rob its own muscles to get energy. “Muscles play a very important role in supporting overall health, especially as you age, so any loss is potentially harmful,” explains Dr. Youdim. “Muscle mass also determines, in large part, your metabolism, so that loss of muscle mass can ultimately result in losses in lean tissue, regardless of how much time spent in the gym.”

Some detoxes literally starve you

Detox programs tend to be hypo-caloric, or super-low-calorieusually a lot lower than the basic level your body needs. When consuming far fewer calories than you need for several days, the body tends to trigger mini-starvation responses, leading to a decreased metabolic rate (read: fewer calories burned at rest and during exercise), more body protein broken down to provide energy, and even an increase in body fat accumulation (after all, your body needs to store up energy for what it perceives as a famine, or at least lean times).

All of this is the opposite of healthy and often leaves the detoxer worse off than before they began their detox protocol. The infamous “Master Cleanse,” which entails drinking copious amounts of lemon water, cayenne pepper, and maple syrup, is one of the most dangerous detoxes and should never be attempted, Dr. Adams says. Versions of this detox include no solid food for several weeks.

Detoxing gives you a false sense of control

Most of us don’t want to worry or make complicated choices when it comes to our diet. So, while healthy eating doesn’t have to be complicated, following a cleanse or detox program that only allows certain foods is a much easier path to follow. The problem is it gives folks a false sense of power over trigger foods or foods they may view as off-limits, like sweets or carbs.

“Detoxing gives a false sense of accomplishment when it comes to weight loss,” Dr. Adams explains. “Weight loss is usually water and protein, not fat, so the simplicity of detoxingthe exclusion of foods or entire food groupspromises quick weight loss and a false sense of power over food choices.”

It’s also a ticket to putting the pounds right back on. “When you lose weight too quickly, you’ll gain it back just as quickly, so the immediate gratification leads to future disappointment and defeat,” says Sherry Ross, MD, OB-GYN, women’s health expert at Providence Saint John’s Health Center in Santa Monica, California. “A healthy approach is to lose 1 to 2 pounds a week to help keep the weight off long term.”

Detoxes can be straight-up dangerous

This is true especially if you include herbal products or other over-the-counter supplements, some of which have been shown to include harmful substances not noted on the label. In fact, some herbal supplements have been cited as a cause of liver failure in otherwise healthy individuals.

“Steer clear of detox diets that rely on laxatives to promote the detoxification,” says Dr. Youdim. “Taking laxatives for an extended period of time can lead to dehydration and can have damaging effects on the large intestine.” Ditto for any detox that requires extended use of diuretics. Using diuretics without the guidance of your doctor can also lead to dehydration, electrolyte imbalance, and, in some cases, heart arrhythmias.

Detoxes totally mess with your metabolism

Your metabolism (a fancy word for how many calories you need or burn throughout the day) is closely tied to the amount of lean tissue in your body, aka muscle. “When muscle is lost because of restrictive dieting or detoxes, the metabolism is also affected, leading to burning fewer calories throughout the day,” Dr. Adams explains. “Further decreases in metabolic rate as the body compensates for inadequate calories by going into a conservation mode, leads to increased fat storage.”

In other words, as you consume fewer calories than your body needs, your body will adapt by altering hormones that control energy utilization and fat storage. While weight loss may occur during a detox, an increase in fat deposition also usually occurs, so you may lose weight but gain fat during prolonged detox programsprobably not what you’re aiming for.

Detoxes are not realistic in the long term

Detox diets don’t support sustainable healthy eating habits for long-term health and wellness. “Most of the initial weight lost during a detox is from body water, which we create during the process of digestion and absorption of carbohydrates and fats,” says Dr. Adams. “But many detoxes severely limit these types of foods, causing a large loss of body water.”

Once these are consumed in normal quantities after the detox is over, water regain occurs. Additionally, since there’s a loss of muscle and corresponding metabolism on a prolonged detox, your body may be more likely to store fat after a detox than before, which can also lead to rapid weight regainoften more than the original amount lost.

Instead of detoxing, stick to healthy eating

It may not sound sexy, but healthy eatingincorporating fruits and vegetables, lean protein, complex carbohydrates, grains, legumes, and poly and monounsaturated fats in your diet, and limiting red meat, sweets, processed foods, fried foods, and excessive alcoholis the best way to maintain food health and prevent disease. “Healthy eating has been associated with reduced diseases such as certain cancers and heart disease,” says Dr. Youdim. “Keep half your plate ‘green,’ or consisting of vegetables, even at breakfast, and try to eat lean protein at every meal.”A good rule is to try to reach more for foods from the fridge than from the pantry. Dr. Youdim also recommends prepping foods with limited salt, oil, and sugar and, instead, using more spices and fresh herbs. Good news: By controlling your diet, you’ll reduce your risk of obesity, which affects more than 1 in 4 people in Canada.Next, learn the healthy eating rules that’ll help you clean up your diet.

The post Thinking About a Detox Diet or Cleanse? You May Want to Reconsider appeared first on Best Health.

Load up on supplements to burn fat

You might need certain vitamin and mineral supplements if youre not getting them in your diet, but they wont magically help you lose weight. Once a patient asked me if taking excessive amounts of vitamin E would burn fat, based on information she found on the Internet, says registered dietitian Shannon Giese, clinical dietitian at University of Kansas Hospital. But theres no scientific evidence behind the claim. Worse, taking unnecessary vitamins could have negative impacts on your health or be dangerous if taken with other medications. Talk to your doctor about which supplements (if any) may be appropriate for you.

The fewer calories, the better

Actually, the fewer you consume, the more likely you are to overeat later. I had one patient, a nurse, who thought a very low-calorie diet was a good idea for losing weight, says Samantha Heller, senior clinical nutritionist at NYU Langone Medical Center and author of The Only Cleanse. She came into my office and told me she couldnt climb up a flight of stairs. Other people have passed out in gyms because they thought they couldnt eat any carbohydrates. Fasting can put you in a mental fog and causes your body to go into starvation mode, with your metabolism adjusting accordingly to conserve energy. Also, weight lost during extremely calorie-restricted diets is usually a combination of muscles, fluid, and fatbut if you overeat later out of starvation, the pounds regained are just fat.

Eliminate carbs! Or fat!

Balance, balance, balanceits what nutritionists stress most. When you eliminate either fats or carbohydrates, youre probably eating way too much of whats left over, says registered dietitian Kristin Kirkpatrick, manager of wellness nutrition services at the Cleveland Clinic Wellness Institute. If youre on a very low-fat diet, youll probably eat way too many carbohydrates. This can stimulate insulin, which is a fat-storing hormone, and make it difficult to lose weight. If you cut out all carbs, you may overeat other food groups, feel sluggish, or become constipated. You can modify an entire food group, but you cant take it away, adds Kirkpatrick. For example: Instead of cutting carbs out completely, have one carbohydrate at each meal that is a whole grain (like a corn tortilla or whole-grain bread). Rather than cutting out fat, opt for low-fat dairies and lean meats. (Here are the best meats to eat.)

A daily tablespoon of coconut oil helps shed pounds

Save it for cooking, or one of these beauty uses for coconut oil. People eat tablespoons of coconut oil, thinking its a miracle cure for disease or weight loss, says Heller. Not only is there no science to support that, but coconut oil is saturated fat. As far as we know, it has very similar effects of other saturated fats like lard. One tablespoon of coconut oil has 12 grams of saturated fat and 117 calories. Coconut oil does have antioxidants, which may help reduce the risk of disease, but youre better off getting antioxidants from vegetables, fruits, and whole grains. (Read about why a Harvard professor calls coconut oil pure poison.)

Detox to lose weight fast

Your body cleanses itself 24 hours a day. There is no current scientific evidence that suggests juicing, special herbal blends, or other detoxes cleanse the body of anything, says Heller. If you want to get back on track after, say, an indulgent vacation, keep a food diary. It sounds simple, but it makes us more mindful so we don’t keep up the fun eating we experienced on vacation, adds Heller. (Here are cleansing foods that detox your body naturally.)

Use an app to balance exercise with diet

You broke a sweat at the gymcongrats! But that doesnt mean you can feast with abandon, even if your smartphone says you can. Apps that calculate how many calories you can consume based on your physical activity may cause you to overeat. Apps can sometimes report more calories than you actually burned, and people will say, Yes, I exercised today so now I can have whatever I want, says Kirkpatrick. I tell clients not to track exercise on apps. When people stop tracking the exercise, they start losing weight.

Eat six small meals a day

This may not be a bad idea, based on your lifestyle and your doctors recommendations. Small meals throughout the day are sometimes recommended to help keep blood sugar and hunger levels stable. However, one Canadianstudy in the British Journal of Nutrition found that splitting a low-calorie diet into six meals rather than three had no effect on weight loss, and related research shows eating six meals a day may actually make you want to eat more. One big reason: What defines small varies from person to person. Sometimes when you give this advice to people, and dont go through whats defined as small, it can quickly turn into bad advice, says Kirkpatrick. (Here’s what healthy food portions actually look like.)

Have this food every day

Two words to nix from your vocabulary: cabbage soup. Any diet that puts an excess focus on one foodlike cabbage soup or even grapefruit with every mealis likely lacking in vitamins and minerals. Youre cutting out a lot of different nutrients that other foods can offer, says Giese. Plus, eating plays an important role in your daily life. These diets can become repetitious and dull, and you want to enjoy your meal plan so you can stick with it. (Check out other food mistakes healthy people make.)

Swap meals with juice to lose weight

That juice is probably loaded with sugar and might leave you hungry, causing you to overeat later. Juice is one of the most worthless foods on the face of the Earth, says Kirkpatrick. Theres really no benefit to it, it is high in sugar, and theres a benefit to eating and chewing your calories. One study published in the Journal of the Academy of Nutrition and Dietetics found participants ate about 10 percent less food (corresponding to 70 fewer calories) when they increased chews by 50 percent. By doubling their chewing, they consumed 15 percent less food and 112 fewer calories.

A big breakfast is important

Breakfast may fuel you for the day, but its possible to over-fuel. Typically when you tell people to have a huge breakfast, it includes a lot of carbohydrates, says Kirkpatrick. Plus, its just not great advice to eat a huge amount of anything. Instead, opt for a regular-sized breakfast with a good source of protein (important for resisting cravings later in the day), such as Greek yogurt or an egg and bean breakfast burrito.

Next, check out the 50 surprisingly unhealthy foods at the grocery store.

The post This Is the Worst Diet Advice Nutritionists Have Ever Heard appeared first on Best Health.

What is the low residue diet?

Residue refers to fibreits the undigested residue that bulks up your stool. (Find out if youre eating enough fibre.) Essentially, if you eat a low residue diet, you are limiting fibre intake, which is found in abundance in fruits, vegetables, legumes, nuts, and whole grains. That said, a low residue diet is a little bit different than a low-fibre diet, says Jennifer L. Bonheur, MD, a gastroenterologist in New York City. Most low-fibre diets recommend limiting fibre to less than 10 to 15 grams of fibre per day; a low residue diet adds on additional restrictions, like limiting milk intake to two cups a day and excluding prune juice, she notes. This is not a weight loss diet, its a medically indicated diet that helps those with certain digestive diseases.

Who is it designed for?

A low residue diet may be critical for someones health if theyre recovering from bowel surgery. The goal is less frequent bowel movements to give your bowel time to rest. Smaller and fewer is the goal during healing, says Staci Small, RD, the owner of The Wellness Philosophy in Greenwood, Indiana. It may also be useful for someone whos been diagnosed with an inflammatory bowel disease (IBD) such as a Crohns disease or ulcerative colitis. Inflammatory bowel diseases are autoimmune conditions in which the immune system attacks parts of the digestive tract causing pain, bleeding, ulcers, diarrhea, and weight loss, among other symptoms and problems.

A new way to prep pre-colonoscopy

Rather than sit and starve while you eat chicken broth and Jello before a colonoscopy, researchers found that people who ate low residue diet foods (eggs, white bread, cheese, white rice, and chicken) were less hungry and fatigued before the test than those on the standard clear liquids diet, according to a study in Advances in Nutrition. Thats important since the authors note that one reason people avoid this crucial test is that the prep can be so unpleasant. (Youd still have to drink the prep liquid though) Ask your doctor if this is an option for you. (Psst: See what else you should be eating if you have Crohn’s disease or colitis.)

How a low residue diet works

If youre experiencing a flare-up of symptoms, this type of eating may help you avoid taking too many dashes to the bathroom. High fibre foods rarely cause the flare, but we often recommend the diet so that we can help reduce the frequency and intensity of bowel movements for these patients, says Bethany Doerfler, RDN, a clinical dietitian at Northwestern Memorial Hospital in Chicago, Illinois. Fibre, she explains, can have a laxative effect, which is why your goal is to reduce the amount of fibre in your dietso, steer clear of these high-fibre foods.

It could make your symptoms worse

The thing about a low residue diet is that it allows for dairy and gluten-containing foods. In my experience, I find that these proteins often exacerbate symptoms and can make a flare worse, says Small. If youre still having GI issues on this diet, you may be better off eliminating dairy and going gluten-free until symptoms subside. Or, your healthcare provider may suggest a different eating plan altogether. Thats why its so important not to try this diet on your own, but rather work with a professional who can guide you through the diet and help you get the nutrients you may be missing. (Psst: Check out these weird bathroom habits, explained by science.)

Its best to avoid certain foods

You already know that theres a limit for dairy, and prune juice is a no-no, but there are other foods you need to avoid. Dr. Bonheur generally recommends skipping whole grains, nuts (even nut butter), seeds, raw fruit, veggies, the skins of those fruits and veggies, and tough fibrous meats, like steak. Eggs, fish, and chicken are all softer proteins that can be tolerated well. And while you are avoiding some foods, you should still do your best to eat healthy foods. Youre not sticking to a diet of mac n cheese. In the midst of a flare, your body needs well-balanced energy to have the strength to get through it, she says.

Not all fibre is off-limits

Your doctor may recommend you eat foods like oats, cooked fruit, or ground flax seedsfood you normally do associate with fibre. Some types of fibre can offer a thickening quality to the stool. Well try to integrate these fibres as well when someone has diarrhea or loose stools, notes Doerfler. (If oats are permitted, try this pressure-cooker apple pie oatmeal.)

Make fruits and vegetables work for you

Since fruits and veggies have a reputation as being fibre-rich, you may think that a low residue diet means youre skipping these colorful sources of vitamins and minerals. Not so. Often when people hear low-residue or low-fibre diet, they often avoid fruits and vegetables, perhaps unnecessarily, says Doerfler. Instead, she teaches her patients how to modify a foods fibre so you can still enjoy your favorites. One of her recommendations? Cooking. Heat acts as a natural digestive enzyme, so cooking them makes them less stimulating, she says. You may also peel the skin off, focus on tender produce (like melons or ripe bananas) in your diet, or grab canned fruits with no added sugar. (Psst: Check out the fruits and veggies you should peeland which ones you shouldn’t.)

You wont follow it forever

You know that fibre comes with a host of health benefits. Fibre has so many jobs. It helps stool pass through your digestive tract, and it grabs onto toxins and ferries them through your system, says Small. For the first six to eight weeks after surgery, this diet may be helpful, but for the long-term, you dont want to stay on it. Doerfler notes that she sees patients stuck on this type of diet for periods of time, which can be a problem, as that means youre missing out on the nutritious, fibre-rich foods that are a boon to your health. She points to very specific instances when someone might be advised to stay on it long-term (like if a patient has a very narrow intestine), but that is for you and your MD to discuss. Once digestive symptoms start to subside, your MD will likely suggest you go off of it and slowly incorporate more of those good-for-you fibre-rich foods into your diet again.Next, check out the foods that are naturally high in digestive enzymes.

The post Why a Low Residue Diet Could Help With Crohn’s, Colitis, and Other GI Problems appeared first on Best Health.

What is the Warrior Diet?

The Warrior Diet entails spending the majority of your day fasting or under-eating and then indulging in a large meal at night. Exercise is also integrated into the plan, and workouts usually are scheduled during the times you are not eating. It is essentially modeled after a warrior lifestyle, the idea being that ancient warriors would eat very little during the day because they would spend their days hunting, gathering, fighting, etc., and would subsequently prepare and eat one big meal at night, saysNesochi Okeke-Igbokwe, MD, MS.Those on the Warrior Diet are instructed to eat minimally during the day, usually for a period of about 20 hours. Fluids are okay, and very small snacks are allowed. Then at night, one large meal is consumed. There are certain food combos and pairings that are recommended as part of the diet plan and some that are to be avoided, but protein and vegetables are always allowed to be consumed together. (Interested in fasting? Here are the possible benefits of intermittent fasting.)

How the Warrior Diet started

The diet was created in 2001 byOri Hofmeklerafter serving with the Israeli Special Forces. He gained inspiration from not only his time in the army but also from looking at the warrior societies of Sparta and Rome. He believed this is the way people were designed to eat before industrial times, and that it could lead to weight loss and increased energy.

The Warrior Diet isnt based on science

Hofmekler created this diet based on his own observations and nothing more, which means you should be wary of the diets claims. There is no scientific evidence behind this diet, which is very concerning, saysKatie Hake, RD. Just because a diet works for one person, does not mean it will work for someone else. Because there arent studies to back it up, you might not get the Warrior Diet results you want.

You might be more likely to choose unhealthy foods on the Warrior Diet

When you eat when youre really hungry, chances are youre more likely to reach for the loaded pizza rather than a salad. There is research supporting the fact that at night when we are tired, we are more likely not only to overeat but to choose less healthy foods for a quick and easy burst of energy to keep us awake and moving, saysCaylee Clay, RDN. Instead of stuffing yourself at night when youre more likely to make poor choices, a better option is to choose healthy meals full of vegetables that leave you satisfied, not stuffed, throughout the day. (Pizza addict? Here are ways totrain your brain to hate junk food.)

You need to be careful when exercising on the Warrior Diet

Some people have no problem exercising on an empty stomach, but for others, it can be problematic. Fasting for long periods of time could lead to negative side effects such as dehydration, dizziness, fatigue, and lack of performance, especially if exercising with little to no fuel, says Hake. People may also experience episodes of hypoglycemia, or low blood sugar, which can be potentially dangerous. (These are thebest breakfast foodsto eat before a morning workout.)

It can be hard to get in all your nutrients on the Warrior Diet

Its unlikely that just one meal is going to contain all the foods you need daily to stay healthy. It is extremely difficult to obtain all the nutrients needed for an entire day with one large meal, saysRene Ficek, RD, CDE. Most people need to eat several meals per day to obtain all the necessary vitamins and minerals.

It can mess with your blood sugar levels

If someone following this diet doesnt eat much throughout the day and then binges at night, their blood sugar may spike drastically during and immediately after their nighttime meal, and later blood sugar levels will drop dramatically when they arent eating, says Clay. In our society, where we suffer from high rates of diabetes, this is not a recommended way to eat and could increase your risk for the disease. (Also, here are the foods to skip if you have diabetes.)

The Warrior Diet can eventually lead to weight gain

Going more than eight to ten hours without food changes how the body uses fuel, and extreme calorie restriction can lead to a decreased metabolism. This means if you stop the diet, youre very likely to gain more weight back. Regained weight following a very restricted diet is typically comprised of fat, whereas lost weight from the diet is a combination of fat and lean tissues, says Ficek. Whats more, weight gain might follow a different pattern after such a diet. (Now, find out theweight loss mistakes nearly everyone makes.)

The Warrior Diet isnt relevant today

I think its important to remember that we are not warriors, says Clay. Quite the opposite: We have cars, elevators, and planes, candy is sold at every cash register no matter what the business is, and food is more abundant than ever. Even if this diet is a true reflection of how ancient warriors ate, that really has no meaning in our lives.Medically reviewed by Elisabetta Politi, CDE, MPH, RD.Now that you’ve learned more about fasting and the warrior diet, learn the best tips from a weight-loss coach.

The post 7 Things Doctors and Nutritionists Wish You Knew About Fasting and the Warrior Diet appeared first on Best Health.

Why we need protein

Protein is a critical part of our diet. We need it to feel full, have energy, build and repair muscle, process nutrients, and boost immunity, among other vital roles. Protein is made up of amino acids that are the building blocks of body tissues, including muscles, blood vessels, hair, skin, and nails. Its also involved in the production of enzymes and hormones that help the body to function normally, saysKaleigh McMordie,a registered dietitian nutritionist.

Why are these amino acids so important? McMordie gives a quick anatomy lesson (in case you spaced out in 10th grade). There are some amino acids that the body can synthesize, but others, called essential amino acids, we must get through our diet. Animal protein sources, such as meat, fish, milk, and eggs, contain all nine essential amino acids. Mostplant-based protein sourcesdont have the full complement of amino acids in the exact right amounts (there are some exceptions, like soybeans). Thats why it is important to include a variety of protein sources in order to get all of the essential amino acids, especially for vegetarians, McMordie says. (Here’s what happens when you don’t eat enough protein.)

If youre a regular exerciser, protein is especially important, according to diet and lifestyle dietitian and registered nutritionist,Keith Akoob, EdD. Protein not only builds muscle, but it also repairs and maintains muscle, he says. Muscle cells, like all living tissue, have a life. They eventually need to be replaced, so repair and maintenance are critical roles for dietary protein.

How much protein we need

There are many elements to consider when determining just how much protein you need on a daily basis. For example, you need to take into account how often you squeeze in a sweat sesh and how your bodys digestion is functioning. That said, there are some overall guidelines. The RDA for protein for adult men and women is around 50 to 62 grams of protein per day. This will typically prevent any protein deficiencies, McMordie says.

Though thats a rough estimate, Culinary Health Solutions Chief Culinary Officer,Ken Immernotes. Most often, we hear about recommending protein in specific gram amounts per day. However, that can be misleading because it should be closely tied to your total calorie needs, rather than just an arbitrary number, he says. There is a wide range of recommendations when it comes to the ideal percentage of calories from protein. Ten percent being the absolute minimum. Experts arent certain of the maximum amount, buttoo much proteinis linked with kidney disease, constipation, and cancer risk.

As a general rule, Immer recommends that men aim for 140 grams and women shoot for 110 grams per day. Thats more than the RDA, but still within safe limits. Why? These things can happen to your body when you don’t eat enough protein.

Youre in a bad mood

Maybe you got into a fight with your partner before bed or youre anxious about a presentation at work. If you keep waking up on the wrong side of the bed, you might want to consider your protein intake. When we are eating too much protein, we are often not eating enough carbs, like in low-carb or high-protein diets. And our brains actually run on sugar from those carbs, Immer says.

The easy solution: Recognize when you swap out too many carbs for protein, then even out the difference. Theres no need to wolf down a pizza to brighten your mood. Instead reach for complex carbohydrates such as fruits, yogurt, brown rice, and whole grain oatmeal. Limitoverly refined carbs, which can make you sluggish and moody. (Also, check out what happens when you stop eating processed foods.)

Youve got brain fog

That afternoon slump is real. Feeling fatigued as the day rolls on might have you reaching for coffee or a snack (or three). But it could be the amount of protein in your system thats causing your eyes to glaze over. Brain fog, in general, is also a possibility from too much protein, as a sugar deficit for the brain can cause your brain to actually shrink, Immer explains. Overeating protein means that you might be displacing your carbs. This is risky because, as McMordie says, carbs are the brains main source of energy, and without enough, it will be hard to concentrate. Make sure yourhealthy snackhas a nice balance of carbs and protein, so you feel full, without feeling foggy.

Youre gaining weight

Its true that having ahigh-protein dietcan satisfy your hunger, but if you go too far, you might find your scale tipping over too. Thats especially true if youre eating excess animal protein or downing protein shakes. Meat often means extra fat and also calories. And many protein shakes have added sugar to make them taste better, McMordie says. Over time, too many excess calories, no matter from fat, sugar, or protein, will cause weight gain. To shift your meals in a healthier direction, McMordie says to aim for balanced meals that include lean protein, whole grains, fruit and vegetables. As a general rule, she adds, half of your plate should be fruits or vegetables, one quarter should be protein, and one quarter should be starch or whole grains. (These are the best winter foods for weight loss.)

Youre a little backed up

Having dependable, reliable digestion cycles will make you feel healthier overall and minimize any potential stomach issues. However, if your protein intake is too high, you might struggle to stay regular. If you replace too much of your diet with protein, you may be lacking fibre from grains and vegetables.

Fibre is important for digestion and regularity. Without it, you may experience digestive problems and constipation, McMordie says. Aim for 25 grams of fibre daily from foods like whole grains (McMordies favourites are oatmeal and quinoa), vegetables, and fruit. Adding in a daily probioticor eatingnaturally probiotic-rich foodsmay also help keep your digestion on track.

Youre especially thirsty

Another indicator that you might be OD-ing on protein is a constant desire for water. In fact, too much protein can cause milddehydration. The dehydration is caused by your kidneys working overtime to remove the excess protein as well as the nitrogen waste from metabolizing the protein. So you urinate too much and eventually can wreck your kidneys altogether, Immer explains.

To the rescue? More agua, of course, and lightening up on the protein. Its important to pay attention to this sign specifically, as kidney stones can also be caused by a high-protein diet. Depending on other factors, when you put your kidneys into overdrive, the risk of kidney stones increases for those who are already prone. Thats because of particular issues with absorbing specific forms of calcium, mostly from leafy greens, surprisingly enough! Immer says.

You have bad breath

Youve noticed that when you laugh, not everyone laughs with you. And your co-workers are pulling back when they have to sit near you in meetings. Whats up? Bad breath was a common complaint of those on the Atkins diet, and for good reason. A lot of meat doesnt just give you meat sweats, it gives you a stinky mouth too. Your brain and body like to run on carbs, so when you dont eat enough carbs, your body starts to use fat as fuel, producing ketones. They can make your breath smell like nail polish remover, McMordie says.

Medically reviewed byElisabetta Politi, CDE, MPH, RD

Now that you’ve learned if you’re eating too much protein, find out about the healthiest vegetables you can eat.

The post 6 Silent Signs You Could Be Eating Too Much Protein appeared first on Best Health.

First: A vegan lifestyle entails eating an entirely plant-based diet

In Canada, 2.3 percent of people arevegan, according to a 2018 study conducted at Dalhousie University. People choose to go vegan for many different reasons, whether its because they advocate for ethical treatment of animals or because theyre hoping to reap the health benefits of a vegan diet. Its no secret thateating moreplant-based foods has major health perks, but thats only if you do it the right way.

Experts say a healthy vegan diet comes down to balance, conscientious eating, and food smarts. Make sure its a well-balanced diet that has a wide variety of foods, saysVandana Sheth, RDN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Anything you eat can be unhealthy depending on how you make it.

You may lose weight

Vegans may feel more satiated after eating meals because they consume more nutrient-dense foods packed with fibre, antioxidants, vitamins, and minerals. A 2016 review published in theJournal of General Internal Medicineanalyzed 12 different studies comparing people assigned to avegetarian dietto people on a non-vegetarian diet. The results showed that the vegetarians lost an average of 4.4 pounds more than the non-vegetarians. Theyre putting more thought into their meals, Sheth says. Theyre more mindful, so that whole attitude is going to promote weight loss.

You might make more frequent trips to the bathroom

A high-fibre, plant-based diet cleans out your intestines. Insoluble fibre holds more water, which can bulk up waste andhelp bowel movementspass more smoothly. Translation: Youll notice bigger, softer stools. Size matters, as they say, saysLiz Applegate, PhD, director of sports nutrition at University of California, Davis.

(Bathroom troubles? Flaxseed can help relieve constipation.)

You may feel hungry more often

A growling stomach may mean that youre overdoing the veggies and cutting out essential nutrients like protein in beans or whole grains. One cup of raw vegetables contains 25 to 50 calories (likebroccoli), so a bulky, 300-calorie vegan meal might fill you up initially. But keep in mind that it doesnt necessarily mean your body is getting the adequate nutrition it needs to sustain your energy throughout the day. Its important to pay attention to the mix of foods in your diet, Sheth says. If you have a bowl of oatmeal, add some nuts, chia seeds, cinnamon, and blueberries. Right there you took that bowl of cereal and made it much more nutrient-dense.

You might feel gassy or bloated at first

When you increase your intake of beans, Brussels sprouts, cabbage, asparagus, and other vegetables, you may get abloated tummyor develop a stinky case of gas, especially if youre eating loads of raw vegetables, which are difficult for your digestive system to break down at first. Any time you increase fibre, do so gradually, saysMichelle Dwyer, a health coach and nutrition consultant based in Oakland, California. So you give your body time to catch up.

Dwyer suggests lightly steaming your vegetables, chewing food well, and eating blended soups or fermented foods like kimchi and sauerkraut to break down the food better and help your body absorb it easily. Check out these other essential items to add to a vegan shopping list.

Youll change the bacteria in your gut

Yourgut microbiomeis made up of different bacterial populations that live inside your digestive tract. Researchers are now investigating how these unique gut bacteria can influence your health and risk of disease. Some studies show that your diet can give your intestines amicrobiome makeover quite rapidly, one of the benefits of a vegan diet. A small 2014study published inNaturecomparedplant-based dietsand animal-based diets; researchers discovered an increase inB. wadsworthia, a bacterial microbe linked to inflammatory bowel disease, inside the stomachs of the people who ate animal foods. People who ate meat also had more fecal bile acid in their guts, which can cause gastrointestinal infections. This shows that our microbiome is elastic and very responsive to stimuli, saysCarolyn Slupsky, PhD, a nutrition professor at the University of California, Davis.

You may feel a pep in your step

Processed fats and sugars deplete your energy, but when you start eating foods rich in healthy fats, vitamins, and minerals, your energy levels will get a boostand your stress levels could go down. In a 2014Nutritional Neurosciencestudy, researchers asked 620 people to take a survey about their diets, mental health, and lifestyle. The scientists then split the participants into vegan, vegetarian, and omnivore groups based on their diet responses and then analyzed the data. Vegans reportedless anxiety and stressthan omnivores, adding on even more reasons to the list of benefits of a vegan diet. One of the other benefits of a vegan diet is that it may also prevent blood sugar spikes, Sheth says. [Vegans] are eating lighter foods, she says. Their bodies are not stuck with all this fat and extra sugar.

On the other hand, you may also gain weight

Dont let the word vegan on a snack or box of frozen meat fool youvegan is not synonymous with healthy or low in calories. Vegan bars and processed proteins are loaded with additives, processed sugars, fat, sodium, and calories. For example, acup of vegan chilihas 120 more calories and 25 more grams of carbohydrates than asmall bowl of chili from Wendys. Just because the word vegan is on a product doesnt mean its calorie-free, Applegate says. Processed foods are still processed foods, vegan or not. Here are14 things to know if youre going on a vegan weight-loss diet.

(Psst: Learn about how black seed oil can help with weight loss.)

You may lower your risk of disease

One of the biggest benefits of a vegan diet is that it can reduce your risk of cancer, diabetes, andheart disease, thanks to phytonutrients, a substance found in fruits and vegetables that provides various kinds of health boosts. Youve got that low-calorie intake with that high nutritional quality, Dwyer says. Thats where youre really optimizing your energy and digestion, and giving your body what it needs to be healthy. Scientists conducted a literature review of 27 different studies that looked at people following plant-based diets and found that people who atevegetarian or vegan dietscombined with nuts, soy, and/or fibre lowered their cholesterol by up to 35 percent. Another literature review discovered that vegans reduced their total cancer risk by about 15 percent and vegetariansdecreased their heart disease riskby 25 percent compared to meat-eaters.

You may feel fatigued

Fatigue could be an immediate sign of a

deficiency. Humans do not naturallyproduce vitamin B12, so we must rely on animal products for our daily dose. Cows and sheep have bacteria in their stomachs to make B12 for them. Whats more, people are less able to absorb vitamin B12 from foods as they get older. Experts recommend taking a vitamin B12 supplement, sprinkling a little nutritional yeast on popcorn, or consuming B12-fortified foods like soy milk and vegan breakfast cereal. (Here’s why vitamin B12 is so important.)

You may need to make an effort to prevent nutrient deficiencies

In addition to vitamin B12, iron, zinc, calcium, and vitamin D are some key nutrients in which your body may be deficient because somevitamins and minerals from plantsare absorbed less wellby the body than versions found in animal products. Also, experts say overdoing kale and spinach or beans and seeds that contain phytic acid can compromise the absorption of these essential nutrients. Any food in excess, out of moderation, out of balance is not advised, Applegate says. You want variety. Thats what its all about.

For example, nutritionists say vitamin C-rich foods help the body absorb three to six times as much iron from plants because it puts iron into a more bioavailable form. Adding salsa to a rice and beans dish or red bell peppers and citrus dressing to a leafy green salad are all ways you can help your body absorb iron better. As for vitamin D, experts recommend a daily dose of ten minutes in the sun without sunscreen. But if you are worried about skin cancer, drinking vitamin D-fortified soy milk or eating irradiated mushrooms works just as well. Pay attention to thesenutrients its easy to miss on a vegetarian or vegan diet.

You may see a decline in your athletic performance

Studies show that there isnt truly any difference in physical performance between a vegan and a meat eater. But as with any diet, if youre not giving your body the nutrients it needs, it could impact your abilities.Iron and zinc deficienciescan have a major impact on your daily exercise regime. Iron carries oxygen throughout your body, which gives you endurance and stamina.Zinchelps your body heal from exercise wounds. Without these essential minerals in your diet, you may see a decline in your athleticism.

Your muscles may need more time to recover from a workout

Applegate says shes seen some vegan athletes take the meat off their plate but not supplement it with a healthy alternative that meets a recommendation of 20 to 30 grams of protein per meal, especially in older people. New research shows that for recovery from exercise we actually need more protein than a younger version of ourselves, Applegate says. Your muscles break down during exercise andprotein synthesis buildsthem back up post-workout.

Fortunately, both animal and plant protein get the job done, except plant-based protein takes longer. Experts recommend blending up some post-workout protein smoothies to help your body absorb the protein faster. The good news is that a high-carb vegan diet is excellent for muscle recovery because it helps build back up your own storage of glycogen. Add more of thebest vegan protein sourcesto your diet.

You might have better bone health

Theres conflicting data that debates whether one of the benefits of a vegan diet is stronger bones. But according to a 2016literature review in Switzerland, vegans may be protected from adecrease in bone mineral density, thanks to the low acid load in fruits and vegetables, which decreases bone resorption, a process that breaks down bones and releases minerals from the bone into the blood. Only a small number of studies looked at this low acid content, so future research is needed.

Next, learn about the foods you thought were vegan, but aren’t.

The post 13 Things That Happen to Your Body When You Eat a Vegan Diet appeared first on Best Health.

UGH. I JUST ATEA CHEESEBURGER.HOW MANY CALORIES WASTHAT? HMM 700? 800?I SHOULDNTHAVE EATEN IT.WAIT, WHAT DID I EAT FORLUNCH AGAIN?UGH. I ALSO HADCHOCOLATE TODAY!I SHOULDNTHAVE EATEN IT.

It didnt matter that I worked out for two hoursthat day, or that it was just one burger. That voicewas in my head, and it was going to make me feelall kinds of remorse for the rest of the night.

Heres the thing: I actually have a healthy relationshipwith food, about 80 percent of the time.Im Italian, so theres that, but Im also an athlete,so eating well and eating often is just as criticalto my training as anything else. Its that lingering20 percent that is starting to drive me crazy because, on those occasions when I eat outside ofmy lane, I sometimes feel guilty about it.(Sound familiar? Learnthe signsof disordered eating to determine if you’re at risk.)

Am I alone in feeling this way? Nope. And thereason I say this with such conviction is because Iwitness it all the time. When women come to mygym class on Mondays, they almost always tellme how bad they were on Saturday night andhow much they need this workout. Ive been at atable where a plate of fries is placed down and allthe girls stare at those little fried potatoes withsuch intensity but only allow themselves a scanthandful.

We live in an age where body positivity is at anall-time high. Women of all shapes and sizes aregracing everything from magazine covers to runwaysto gym poster ads. The message is clear:Love the body youre in. So, why do so many of usstill demonize what we put in it?

In some ways, its actually not our fault. Blame iton social media, magazines or men even, but wehave a lot to live up to when it comes to how welook, so its natural that we build a bit of a contentiousrelationship with food as a result. What weeat has the most impact on how we look (#truth)and, frankly, its a lot harder for us to maintain ourweight compared to guys, too. But its that obsessionwith aesthetics that is our biggest problem. Ifwe dont flip the script on food as fuel, not ourenemy, were in trouble and it can only go downhillfrom here. I dont know many woman whohavent suffered through some form of disorderedeating or preoccupation with food and their bodyat one point in their life,” says Kyla Fox, a masterslevel clinician, social worker and founder of theKyla Fox Centre, an eating-disorder recovery centreand womens wellness centre in Toronto. “Welive in a culture where rules and regulations are soencompassing when it comes to what we eat,” shesays. “Office talk is usually about ‘OMG, I was sobad this weekend’ or ‘It’s Monday and I better havea good week.'”

And while we think were helping our friends bycommiserating, its one of the many ways in whichwe collectively support these behaviours, and itcan be deeply harmful, since were always associatingfood with shame and guilt and its on a constantloop.

Add to this the chatter surrounding health inour country today and its pretty manic. Wevebecome obsessed with diets, food fads and restrictions. Plant-based! Gluten-free! Paleo! Keto! (Which actually has many dangers associated with it.) No alcohol! No sugar! No fun! Is it any wonder we siftthrough our plates and choices with a fine-toothedcomb?

The conversation surrounding disordered eatingis muddy because its hard to ascertain whatconstitutes it. Although disordered eating is consideredsubtler in approach than a diagnosed clinicaleating disorder, such as anorexia and bulimia,its no less dangerous. Worse yet, its affecting somany of us, and we dont even know it. Orthorexia,a condition in which one becomes obsessed witheating clean, is not a clinical eating disorder (yet),but those on the front lines are noticing an uptick.Its inadvertently supported by our culture givenhow many opinions exist on what it means to behealthy, says Fox. Which makes it really hard todetect. She goes on to say that most peopleaffected by disordered eating actually lookentirely normal and are almost always very highfunctioning: Theyre mothers and CEOs some ofthe most capable and seemingly confident people out there but they live in a world of restrictions,whether they dont eat all day, binge at night orpurge through exercise. The symptoms arent asclear cut as anorexia or bulimia because they maydo all of the above at different times, she says.

Naturopathic doctor Jodi Larry runs a privatepractice in Toronto and offers a 10-day clean-eatingclinic designed to help men and women buildhealthier relationships with food. This isnt aboutwhats trending; rather, its an educational programthat teaches clients how to nourish theirbodies in the best possible way for good health.First and foremost, people have to be clear onwhat their goals and values are, she says. Itsvery easy to say I want to get healthy, but why?Whats your motivation? That said, if shedding pounds on this program is your only goal, Larrywill lose your invite to the group. Its interestingbecause when I ask women how much they thinkabout their weight during the day, it can be 100percent of the time, she says. If a woman weighsherself in the morning and she has lost threepounds, shell have the best day ever. If she hasgained three pounds? The worst. Thats dangerousbecause when we focus so much attention onweight, it can lead to cycles of deprivation andexcess when it comes to what we eat. Weight lossshouldnt be your number one goal; being healthyshould be. (Psst: Here are some mantras you can try to feel better about your food choices.)

Its not about identifying good versus bad foodsbut rather about looking at what food does for youand your body. Is what youre eating beneficial or harmful to your health overall? Answer that andyoure on your way to understanding that foodshould be your friend, not your foe. Also critical isthis: Say you end up eating that caramel chocolatefudge brownie (or a double cheeseburger, as wasmy case). Guess what? Your world didnt fall apart,and youre going to be just fine. Why? Because perfectiondoesnt exist, and if you allow yourself tofeel all that shame, youre going to be stuck in it.Understand your humanness and focus more onkindness and self-compassion, she says. Thepath to health isnt always a straight line; its verytopsy-turvy. But if you come back to your valuesand commit to what you want for yourself in termsof your health, not just your weight, youll make it.

Its food for thought. Although balance isnt aword I like to use often, thats exactly what thisdiscussion is all about. If you can find harmony inyour health and understand that your body is powerful,beautiful and strong, youll feel good and Iguarantee youll believe it, too. Now, where arethose fries?

Now that you’ve learned about disordered eating and orthorexia, learn the non-daunting ways to be healthy AF.

The post Demonizing Food? It’s a Sign of Orthorexia appeared first on Best Health.

Stop emotional eating: Write a 5 x 5 list

Distraction gets a bad rap in our culture: its associated with mindless behavior like texting while driving (or walking, for that matter) or with a lack of focus. But distractionwhen it meansredirecting our attention in a focused, purposeful waycan be one of your best weapons against emotional eating. It can shake loose thoughts of eating and put an end to the loop of food chatter that makes you mindlessly munch, writesSusan Albers, PsyD in50 More Ways to Soothe Yourself Without Food. By giving yourself something else to do or focus on, you give yourself time for the thought about food or the emotion driving you to eat to cool down and dissipate. Trying this exercise: Take out a piece of paper, and write down five quick lists of five items each: five people you can call when you feel down, upset, or angry; five ways to relax (ex: take a hot shower); five places to go to calm down (ex: your porch); five things you can say to yourselfunder stress(ex: This too will pass); and five activities to distract yourself (ex: watch a show on Netflix). Display this list on your refrigerator or a kitchen cabinet. Next time youre driven to snack to soothe yourself, look at the list and choose one of the 25. Do it for five minutes, and be sure to give it your entire attention.

Stop emotional eating: Map out the emotional territory ahead of you

Sometime over the weekend, sit down, grab a piece of paper and a pen or pencil, and sketch out your route for the next week (successful people do this, too!). Not streets and highways: Just create a rough map that containsall your planned stops (work, school for a parent-teacher conference, doctors appointment, movie theater with the family) as well as possible detours (a supermarket trip, a mall run). Then, select an icon that symbolizes emotional eatingDr. Albers suggests a doughnutand put one at the places (a meeting to ask your boss for a raise, brunch with your in-laws) that could trigger emotional eating. Having a map laid out for your week that clearly identifies problematic events may help you be aware of them, writes Dr. Albers. Then, plan ahead. If you know youre likely to stress-eat at brunch, for instance, look at the restaurants menu online beforehand and select a delicious yet healthy option so you dont binge on Eggs Benedict.

Stop emotional eating: Squeegee your insides

We all know itsa good idea totake a deep breathwhen were stressed, but doing it is another matter. Dr. Albers suggests this fun visual trick: Inhale deeply, and picture a squeegee (yes, like the kind you use to clean a windshield or a window) somewhere near your head. Slowly exhale as you imagine it wiping clean your insidescomplete with all your worriesfrom your head down to your toes. Repeat three times. Also, learn how mindfulness can ward off stress.

Stop emotional eating: Speak to yourself like royalty

Emotional eating is often accompanied byself-criticism, with your inner voice saying toxic comments like Im a failure, I never do anything right, or When will I ever learn how to cope with disappointment?which sends you straight to the nearest drive-through. Even though theyre fleeting, these remarks are like acid rain on your well-being, gradually eroding it. The next time you catch statements like these going through your head, give yourself distance by shifting into the third person. In her book, Dr. Albers provides an example from King Jamesas in basketball great LeBron Jameswho said at his infamous 2010 decision press conference, I wanted to do whats best for LeBron James and to do what makes LeBron James happy. When you think, I really messed up, switch that instead to [your first name here] really messed up. It may seem like an insignificant shift, but try it and youll see it can help stop the negative thought loop playing in your head and give you some perspective. Check out these habits that’ll help you be more confident.

Stop emotional eating: Ground your mind

Grounding techniques are a powerful way to support yourself through heavy emotional times, writes Dr. Albers. They help to bring youback to the present moment, preventing you from being swept away by your feelings and resorting to mindlessly eating. Here is one great grounding tacticfor the brainespoused by Dr. Albers. Pick up a book or magazine, flip through it, and choose a passage. Read it backward to yourselfstart with the last word in the passage and continue until you reach the very first word. Do this with two more passages. Here’s how to eat more mindfully.

Stop emotional eating: Ground your body, too

There are many different ways that you can jolt your body into the here and now and out of your head. A few that Dr. Albers recommends: Hold a piece of ice and feel it melt between your fingers; bite into a a slice of lemon, lime, or grapefruit; place your hand under cold or hot water; dig one of your heels into the floor; sit down in a chair, grab the arms or seat tightly, and release. Here’s how to train your brain to hate junk food.

Stop emotional eating: Leave your worries on the doorstep

Many of us have developed the not-so-good habit of getting home, putting down our stuff, and immediately heading to the kitchen to bury our feelings in coffee cake or leftover pizza. Create a new homecoming habit. As soon as you enter your home, shed your shoes and belongings and say out loud, I leave my troubles here. Next, replace the customary trip to the kitchen with a non-food activity that brings you pleasure, like putting on music,hugging your dog or cat, or admiring the view from a window. Do this every day for a few weeks, and youre on your way to building a new ritual. Also, read about how calling your mom can have the same stress-reducing benefits as a hug.

A toolkit for emotional eaters

You wouldnt overeat if it didnt work to calm you down and make you feel better, Dr. Albers writes. The good news is that there are other activities and strategies that will make you feel okay but wont lead to weight gain, regret, or guilt. You can find dozens of these strategies in Alberss helpfulbook50 More Ways to Soothe Yourself Without Food(New Harbinger, 2015), the source for all the advice given here.

Next, read about how mindful eating can make you happier.

The post How to Stop Emotional Eating: 7 Mind Tricks That Really Work appeared first on Best Health.

What is PCOS?

There are things every woman needs to know about PCOS (polycystic ovary syndrome), a hormonal imbalance that affects one in 10 pre-menopausal women. “It’s one of the most common hormonal disorders in the developed world,” says nutritionistJanine Whiteson,MS, based in New York City. PCOS comes from an overproduction of male hormones or androgens that a woman’s ovaries naturally produce. This excess androgen secretion is responsible for most PCOS symptoms. Unfortunately, just because it’s a common affliction doesn’t mean the symptoms are easy to manage, so you’ll want to make sure you’re following a PCOS diet.

What are the symptoms of PCOS?

Women with PCOS have higher-than-normal levels of androgens, which can wreak havoc with your overall system. PCOS has been associated with serious health effectsincluding heart conditions, infertility, increased risk of diabetes, skin issues (like acne), hair thinning, and obesity. Here are some other things your hair could be trying to tell you.

Why is PCOS linked to weight gain?

Women with PCOS tend to gain weight easily because they have higher-than-normal levels of insulina hormone that is produced in your pancreas that helps the cells in your body turn sugar (glucose) into energy. “PCOS coupled with weight gain promotes insulin resistance, which makes it very difficult to lose weight, it dramatically increases the risk of type 2 diabetes (and other metabolic health conditions), and it appears to upset the regulation of sex hormones in the body which worsens the symptoms of PCOSa vicious cycle,” explains Whiteson. With that said, it should come as little surprise that between 40 to 80 percent of women with PCOS are overweight or obese. But you can avoid gaining weightand even drop poundswith PCOS if you follow these guidelines.

PCOS diet tip: Eat more fiber

To combat the symptoms of PCOS and reduce insulin levels, Whiteson urges her patients to follow a high-fiber diet. “High-fiber foods can help combat insulin resistance by slowing down digestion and reducing the impact of sugar in the blood, which may be beneficial to women with PCOS,” she says. Among the options she recommends are cruciferous vegetables such as broccoli, cauliflower, and Brussel sprouts, greens including red leaf lettuce and arugula, green and red peppers, beans and lentils, almonds, berries, sweet potatoes, winter squash, and pumpkin. (And there are plenty of other benefits for your body whenyou eat more fiber.)

PCOS diet tip: Eat more lean protein

Protein keeps you fuller longer, so you’re less likely to reach for unhealthy snacks. “Lean protein such as tofu, chicken, and fish don’t provide fiber but are very filling and a healthy dietary option for women with PCOS,” says Whiteson. “Eggs are also a great diet component for women with PCOS. Not only are they a wonderful source of protein, but they’re packed with nutrients that improve the symptoms of PCOS. The egg yolk provides a good source of omega-3 fats, iron, folate, vitamins A, D, and E, thiamin, and choline.” Check outmore ways to add lean protein to your diet.

PCOS diet tip: Eat foods that reduce inflammation

Inflammation may have a role to play in PCOS weight gain, and research from theNorth American Journal of Medical Sciences found thateating foods that help reduce inflammation can minimize PCOS symptoms and help study participants lose weight. Whiteson recommends tomatoes, kale, spinach, almonds and walnuts, olive oil, fruits (no fruit juices, which are often filled with added sugar and don’t have the fiber of fresh, whole fruits), fatty fish high in omega-3 fatty acids such as salmon and sardines, and whole grains.

PCOS diet tip: Cut back on certain foods

Refined carbohydrates cause inflammation and exacerbate insulin resistance, which is problematic for women suffering from PCOS, according to Whiteson. You’ll want to avoid highly processed foods and anything overly sugarywhen reading food labels, be sure to look for sugar’s various names, which include sucrose, high fructose corn syrup, and dextrose, and be wary of “healthy” foods with hidden sugars. In general, cut back on white bread, muffins, breakfast pastries, white potatoes, and anything made with white flour. Skip pasta that lists semolina, durum flour, or durum wheat flour as their first ingredient because they’re high in carbohydrates and low in fiber. Instead, opt for pasta made from bean or lentil flourcheck out these other pasta alternatives!You’ll also want to avoid foods that trigger inflammation, including margarine, processed meats, and fried foods like French fries.

PCOS diet tip: Make sure youre getting enough iodine

Heads up if you’ve been watching yoursodiumif you aren’t getting enough iodine (from iodized salt), that could be impacting your thyroid, contributing to PCOSissues with fertility. Not sure if you’re getting enough? The National Institutes of Health recommends taking 150 mcg of iodine daily. If you aren’t achieving that, iodine supplementation could help you with weight loss.

PCOS diet tip: Get your daily dose of vitamin D

Many women with PCOS have low vitamin D levelsthese are the signs you could be vitamin D deficient. Studies have shown that correcting vitamin D deficiencies can be effective atimproving insulin resistance.Foods that can help with your vitamin D levels include eggs (with the yolk), sardines, and wild-caught sockeye salmon.

PCOS diet tip: For best results…

PCOS, like many disorders, responds positively to proactive lifestyle choices. This includes daily physical movement. “Exercise may reduce insulin resistance, especially when coupled with a limited intake of unhealthy carbohydrates most experts agree that at least 150 minutes per week of exercise is ideal,” says Whiteson. “Women may experience improved ovulation with weight loss, so women who are obese or overweight and want to get pregnant may find physician-approved exercise especially important.”Whiteson also notes that the symptoms associated with PCOS can cause stress. “Stress reduction techniques, which help calm the mind and let you connect with your bodylike yogacan also help.” Try this 5-minute meditation routine on a regular basis.

The post The PCOS Diet: How to Lose Weight If You Have PCOS appeared first on Best Health.