10 Foods You're Eating Wrong

Imagine the following scenario. You're engaged in conversation at a dinner party with friends that you feel comfortable enough to discuss "hot button" topics with. Politics, religion, and parenting techniques probably come up and most likely, the views vary by person. When I attend dinner parties, however, the issue of food is often the hot topic of the night, and even hotter, the opinions surrounding the right and wrong way to eat. It's not enough these days that we are eating more kale (thank you trendy farmers markets and Hollywood celebrities!), we have to now dissect the right and wrong way to eat it as well. It was discussions like these that motivated me to write this blog. After all, my career surrounds helping people to simply eat better -- to get, what I call, the most bang for their nutritional buck. There are many factors that impact the amount of nutrients that you will derive from a food. Things such as cooking and ripening method, food pairing and even your own gut flora may impact how much benefit you get from plant-based foods. Different varieties of foods affect this as well. Not all nuts, apples or as you'll read in my first example, potatoes are created equal. If you're interested in knowing how science views the best way to eat, then read on. Spoiler alert: Raw is not always the right way to go!

Potatoes

Think you're getting the benefits of the potato vegetable when you consume French fries, mashed or baked potatoes from white potatoes? Think again! One study found that it was purple potatoes that gave the best benefits, like lowering blood pressure and reducing the risk for cancer. Further, a 2014 study found that purple potatoes surpassed their white counterparts when it came to high amounts of polyphenols and decreased effect on overall blood sugar response.

Carrots

As fall gears up, our love of soup increases as well. Next time you're making a batch of chicken noodle soup, resist the urge to cut up your carrots. One study found that cutting carrots increased surface size and allowed more nutrients to leach out. That means after washing and peeling, your carrots should hit the water in their whole form. Keep cooking (vs. raw) though. One study found that cooking carrots increased the bioavailability of carotenoids.

Tea

If you want high nutrient absorption with your high tea, then forget about doing as the Brits do it! Several studies have shown that adding milk to your tea may actually take away some of the cardiovascular benefits that tea provide. Going with green tea? Add a little juice instead to sweeten. The vitamin C in juice may help to increase the bioavailability of green tea's nutrients.

Garlic

Don't rush your garlic, CRUSH your garlic! Research indicates that crushing your garlic and allowing to sit for at least ten minutes released an enzyme called allicin that has been shown to help reduce the risk of cardiovascular disease by making platelets less sticky or more likely to flow freely through the cardiovascular system.

Salad dressing

Fat free dressing may seem like a good idea in theory, but when you look at what you give up; it's no match for the full fat counterpart. Several studies have shown the benefits that fat has when dressing your greens, from keeping you fuller and more satisfied after consumption to getting more nutrient absolution from your salad (specifically from lutein, lycopene, beta-carotene and zeaxanthin).

Apples & Pears

Let your fruit ripen up a bit! One study found that the ripening process allowed the breakdown of chlorophyll in ripening apples and pears which, in turn, produced more "highly active" antioxidants in the fruit.

Broccoli

Broccoli is, without doubt one of the best foods you can feed your body! Broccoli is part of the brassica family of foods, a family that has shown to be quite effective in terms of prevention of certain cancers from breast cancer to skin cancer , but how you prepare your broccoli makes all the difference in the world. A 2008 study found that steaming was the only cooking method that completely preserved, and even increased, the cancer fighting components of broccoli. Boiling and frying were found to be the worst cooking methods. Still don't want to ditch the boiled broccoli? Pairing with a spicy food may help! A 2012 study found that adding spicy foods to broccoli increased its cancer fighting power and the spicier the better according to the study authors!

Mustard

Mustard in any form is a fabulous condiment to add to sauces, salads and sandwiches, but if you're interested in decreasing overall inflammation as well as reducing your risk for certain cancers then you better keep your mustard choices simple. That's right! It's the cheap yellow mustard options that have the best benefits. Why? Because they contain a compound called curcumin (that's the active ingredient in turmeric) that not only gives cheap yellow mustard its yellow color, but all of its potential health benefits as well!

While the factors discussed in this blog have an impact on the best ways to consume your foods, the truth is, simply adding these foods to your diet is a huge step in the right direction. Once you have mastered a liking for these healthier food options, the next logical step is to prepare in the best way for maximum nutrient density!

Vitamin D Key to Girls' Bone Health

For active girls, healthy bones may require more vitamin D than the typically recommended calcium and milk intake, researchers found in a study of stress fractures.

The highest vitamin D intake cut the risk of stress fractures in half, with a particularly strong effect among girls getting an hour or more of high-impact exercise a day, Kendrin R. Sonneville, ScD, RD, of Children's Hospital Boston, and colleagues reported.

But dairy and calcium intake had no impact on stress fracture risk in the prospective cohort study appearing online in the Archives of Pediatrics & Adolescent Medicine.

Consuming calcium and calcium-rich dairy products is routinely encouraged for optimal bone health, and does likely have long-term benefits, Sonneville noted in an interview with MedPage Today.

"Very low calcium intake is harmful to bone development," she said. "Our findings in no way suggest that calcium isn't important."

Rather these results, along with most other cross-sectional, retrospective, and prospective studies, suggest that additional intake beyond some minimal threshold doesn't help early bone health, her group explained.

Extra vitamin D in the diet, perhaps from supplements, may help though, particularly given that low vitamin D is common in adolescents, the group added.

"Anything that will benefit your bone early is probably going to have lifelong benefits in terms of bone health, and this includes things like fracture risk later in life and osteoporosis," Sonneville told MedPage Today.

Weight-bearing activity boosts peak bone mass during that critical window of bone building in adolescence, but can go too far and lead to overuse injury from stresses that exceed the bones' capacity to heal.

In the Growing Up Today Study, an ongoing cohort study of the adolescent children of women in the Nurses' Health Study, seven years of follow up turned up stress fractures in 4 percent of the 6,712 girls, ages 9 to 15, at baseline.

Nearly all of those fractures (90 percent) occurred in the 30 percent who practiced sports or other high-impact activity at least an hour a day.

While the mean 1,182-mg daily intake of calcium didn't meet the recommended 1,300 mg for girls this age, girls with the highest intake were no less likely than those with the lowest to develop a stress fracture.

Likewise, there was no trend for benefit from higher intake of dairy. Girls who took in three or more servings a day were no less likely to develop a stress fracture than those who ate no dairy.

Daily vitamin D intake also fell below the recommended 600 international units (IU), averaging just 376 IU. But the higher the vitamin D intake, the lower the girls' stress fracture tended to be in the fully adjusted model.

The intermediate intake groups, while still averaging less than 450 IU per day, appeared to be at about one-quarter less stress fracture risk than those with the lowest vitamin D intake averaging about 100 IU per day.

The only statistically significant impact on fracture risk, though, came for the group that met the 600 IU per day recommendations. That top intake quintile, averaging 663 mg per day, were much less likely to suffer a stress fracture compared with the bottom intake group.

Stratifying by activity level, girls getting the most vitamin D while participating in at least an hour of high-impact exercise were at a significant 52 percent lower stress risk than those getting the least vitamin D.

Dairy had no impact in that analysis, and high calcium intake in highly active girls actually tended to increase fracture risk, which the researchers called an unexpected finding that warrants further study.

Adjustment for soda intake had no effect on the results.

The biggest limitation of the study was lack of data on serum vitamin D status, which is only partially dependent on diet, the researchers noted.

The study sample also was not nationally representative, as it included more active and fewer socioeconomically disadvantaged girls.

During the study period, vitamin D supplementation was uncommon, so further studies would be needed to determine whether supplements are as protective as vitamin D in the diet, the researchers added.

Fruits, Veggies Can Be Beauty Tools

The key to a rosy, healthy-looking complexion may be as simple as eating more fruits and vegetables, researchers say.

"We found that within a six-week period, fluctuation in fruit and vegetable consumption was associated with skin-color changes," said lead researcher Ross Whitehead, from the School of Psychology at the University of St. Andrews in Scotland.

Not only did skin look healthier at the end of the study period, it was judged more attractive as well, he said. "Eat more fruits and veggies to improve your appearance," he added.

Practically, this may be a useful motivational tool for dieters, Whitehead said. "We are currently running randomized controlled trials to investigate whether seeing the potential appearance gains on images of one's own face are sufficient to motivate dietary change. Pilot trials have been encouraging so far," he added.

For the study, published March 7 in the online journal PLoS ONE, Whitehead's group looked at the fruits and vegetables 35 people ate over a six-week period.

They found that redness and yellowness in skin increased as more fruits and vegetables were consumed.

This is due to the impact of carotenoids, Whitehead said. "These are red/yellow plant pigments, which are distributed to the skin surface when we eat fruits and veggies," he said.

The changes in skin color that were associated with eating more fruits and vegetables were linked in a second experiment with increased attractiveness. This suggests that skin color reflects better health, the researchers said.

"Our study suggests that an increase in fruit and veggie consumption of around three portions over a six-week period is sufficient to convey perceptible improvements in the apparent healthiness and attractiveness of facial skin," Whitehead said.

"Conversely, those that worsened their diet became paler," he said.

The carotenoids studied included beta-carotene and lycopene. Foods rich in beta-carotene include carrots, yams, spinach, peaches, pumpkin and apricots. Lycopene is present in apricots, watermelons, tomatoes and pink grapefruits.

Nearly all of the study participants were white, so more work is needed to see how diet affects other groups, the researchers noted.

Also, the study was small, and the results merely show an association not cause and effect.

Still, other experts supported the findings. "This is something I have been saying for a very long time," said Dr. Doris Day, a dermatologist at Lenox Hill Hospital in New York City.

"We are really what we eat, and it shows in your skin — and there are no shortcuts," she added.

There are studies that show a high-antioxidant diet — one with olive oil, nuts, more fruits and vegetables and less dairy and red meat — helps skin resist aging changes and skin cancer, Day said.

"You want to look for different colors of fruits and vegetables, because each color has its own special benefit," Day added.

Also, opt for the fruit itself, including skin and pulp, rather than juice. "If you eat the whole plant, then you have the best chance of getting the whole benefit from the plant," she added.

"Your skin is a reflection of your overall general health," Day said. "The healthier your skin is, the better it functions, the more it can help the rest of your body function; the healthier the rest of your body is, the healthier your skin is as well."

Samantha Heller, a dietitian and nutritionist at the Center for Cancer Care at Griffin Hospital in Derby, Conn., agreed. "Fruits and vegetables are loaded with healthy plant compounds that keep skin healthy, structurally strong and protect it from the damaging rays of the sun," she said.

It has long been known that many plant substances, such as the carotenoids beta-carotene and lycopene, contribute to the skin color, she said.

"These compounds are also potent disease fighters," she added.

Only 25 percent to 30 percent of Americans eat the recommended amounts of fruits and vegetables, and efforts to increase consumption have not been too successful, Heller noted.

"But once the word gets out that eating fruits and vegetables can make you sexy, attractive and maybe even look younger, hopefully, the carrots, kale and cantaloupe will be flying off the shelves and into people's meals," she said.

Best and Worst Birth Control Options

Think Beyond the Pill

When it comes to birth control, women have more options than ever — but more choices also means there’s a lot more to consider. So how can you choose which pregnancy prevention method is right for you?

The most important step is to weigh your options with your doctor; you’ll want to find out how each form of birth control will affect your health, says Sara Newmann, MD, assistant professor in the department of obstetrics, gynecology, and reproductive sciences at the University of California San Francisco. Factors like high blood pressure, your smoking habits, and a history of breast cancer should all have an impact on your pick.

But before you meet with your doc, take a look at our list of pros and cons of birth control methods.

The Diaphragm and Sponge With Spermicide

These are barrier methods of birth control. The diaphragm comes as a flexible cup that you place in your vagina to block sperm from entering your uterus, and use with spermicide. You have to be fitted for a diaphragm by your doctor, who should check it every one or two years to make sure no holes have developed. Recently gained or lost weight? You’ll also want to have it checked to ensure you still have the best fit. The sponge is soft foam coated with spermicide. The device looks like a donut, and covers the cervix when you insert it into your vagina.

Pros

 You can insert your diaphragm anywhere from just before sex up to 24 hours before intercourse. It’s a great option if you have medical conditions, such as a history of breast cancer, that make it unsafe to use hormones for birth control. The sponge is over-the-counter, small, and also won't affect your hormones.

Cons

 To be most effective, a diaphragm should be used with spermicide and left in place for six hours after having sex. This may increase your risk for urinary tract infections, but urinating after sex can help you avoid infection. If you are at risk of HIV infection, these are not the best choices because spermicide increases risk of getting HIV from your partner. And, says Newman, the diaphragm is only 88 percent effective for preventing pregnancy, as is the sponge in women who have not yet had a baby.

Birth Control Pills

There are a slew of birth control pills for women to choose from — including ones that are progestin only or a combination of estrogen and progestin.

Pill Pros 

 Fortunately, if you pop the Pill flawlessly, the failure rate can be as low as 1 percent. Combination birth control pills can also lead to less painful menstrual cramps, lighter periods, and fewer symptoms of premenstrual syndrome. The Pill may also provide protection against pelvic inflammatory disease, infections, endometrial cancer, and ovarian cancer. Progestin-only pills are ideal for women who are breastfeeding because they don’t affect milk production. They are also safer for women who have a history of blood clots or have uncontrolled high blood pressure. Both types of contraception help regulate your periods, and you can even use them to control how many periods you have a year.

Pill Cons

 The Pill has an 8 percent failure rate — and that’s because it’s hard to remember to take regularly. If you’re on a progestin-only pill, it’s especially important to take it at the same time every day. Birth control pills can cause spotting, breast tenderness, nausea, and low sex drive. Combination pills carry a risk of blood clots in your legs and increase your risk of stroke if you smoke, Newmann says.

The Patch and the Ring

The patch and the ring are both hormonal methods of contraception containing estrogen and progenstin like the Pill is, but these don’t require you take a pill every day. The patch is a small piece of plastic that sticks on your stomach, buttock, arm, or torso and is replaced weekly. The ring is a small, flexible device that is placed inside the vagina and left for three weeks at the time, but it is taken out for the other week of the month.

Pros: 

Both of these birth control options share all the benefits of combination pills — they’re just more convenient. Plus, they can be used continuously to allow you to skip periods, Newmann says. Like the Pill, they’re 92 percent effective for preventing pregnancy, and can be even more effective if used exactly as instructed.

Cons: 

The patch can cause skin reactions in some women. And like the Pill, both the patch and the ring can cause side effects such as spotting, headaches, bloating, and breast tenderness. You shouldn’t use them if you’re predisposed to blood clots, have uncontrolled high blood pressure, or get migraines with aura. The ring has additional possible side effects of vaginal discharge or irritation.

Hormone Shots

A shot of progestin in the arm offers women pregnancy prevention for three months at a time. It blocks ovulation, and also makes it more difficult for sperm to travel because of an increase in cervical mucus.

Hormone Shot Pros: 

When the hormone shot is administered properly by a healthcare worker, fewer than 1 in 100 women will get pregnant. And, hey: You don’t have to think about birth control every day, every week, or even every month. The shot may reduce risk of uterine cancer, and protect you from pelvic inflammatory disease, according to the American Congress of Obstetricians and Gynecologists, ACOG.

Hormone Shot Cons: 

You’ll have to go to your doctor to get the shot, and the shots tend to cause more irregular bleeding than the Pill, patch, or ring, particularly during the first three to six months, Newmann says. Also, prolonged use can lower your bone density and so you should get a bone density test if you use this contraception method for five years continuously, However, bone loss is reversible once you stop using the hormone medication. If you plan to become pregnant in the future, you’ll have to plan ahead if you’re using hormone shots. It can take anywhere from 3 to 18 months to start ovulating again after stopping them.

The IUD

An IUD, or intrauterine device, is a T-shaped device that’s inserted into the uterus by your doctor. You’ll need to choose between one that contains copper or the hormone progestin.

IUD Pros: 

The IUD is a very effective contraception option — pregnancy occurs in less than 1 in 100 women who use one. It is invisible from the outside, and you don't need to use spermicide with it. Copper IUDs can be left in for 12 years, and an IUD containing hormones can be left in for five. The copper IUD can even be used for emergency contraception if it’s inserted within five days of unprotected sex. Another benefit of the IUD is that although long-term, it's reversible, and you can become pregnant after having it removed.

IUD Cons:

 IUDs can cause an increase in cramping. If you have a sexually transmitted infection at the time it’s inserted, your risk for pelvic inflammatory disease increases, Newmann says.

Hormone Implants

A piece of plastic (about the size of a matchstick), this long-term form of contraception contains progestin. It is inserted by your doctor just under the skin of the upper arm and prevents pregnancy for three years.

Hormone Implant Pros: 

You won’t have to worry about birth control for three whole years.The method is also invisible. And it’s as effective as an IUD — less than 1 in 100 women will get pregnant with a hormone implant in place. If you plan on having a baby, you can still become pregnant after having the implant removed.

Hormone Implant Cons: 

Most women will experience irregular bleeding throughout the first year, but eventually women stop getting periods on this method, Newmann says. If irregular bleeding is a problem, estrogen can be given to counteract it.

Fertility Awareness

Know your cycle well? All you may need to do is use a barrier method (such as a condom) during the days that you’re fertile. Preventing pregnancy through fertility awareness can be done by tracking your cycle on a calendar, monitoring your cervical mucus, and taking your body temperature.

Fertility Awareness Pros: 

You can forget about prescriptions, devices, and taking hormones with this natural birth control approach.

Fertility Awareness Cons:

 You’ll need to make a strong commitment to monitor your cycle. Even with careful attention, there’s still a large margin of error because women can ovulate on a different day of every cycle, Newmann says. And because sperm can stay active for up to six days after sex, you have to use a barrier method for six days before you ovulate. The failure rate for using a combined method of checking your body temperature, monitoring cervical mucus, and watching the calendar is high, about 25 percent, Newmann says.

Abstinence

Ever considered ceasing sexual activity altogether? Practicing abstinence is one birth control option that can’t fail. Some people practice periodic abstinence, Newmann says.

Abstinence Pros: 

Totally refraining from sex is the only foolproof way to prevent pregnancy.

Abstinence Cons: 

Refraining from sex is certainly not feasible for everyone — nor is it easy. “We’re all human beings and we all have a sex drive,” Newmann says. If abstinence is your only plan, you should always have a back-up contraception on hand, such as condoms.

10 Best Diets for Weight Loss, Heart Health, and Diabetes

In an effort to help Americans weed through a seemingly endless array of weight-loss plan options, U.S. News recruited a panel of 22 health experts (nutritionists and specialists in weight loss, diabetes, heart health, and human behavior) to rank 20 of today’s most popular diets. “The goal of the Best Diets rankings is to help consumers find authoritative guidance on healthful diets that will work for them over the long haul,” according to U.S. News Health News editor Lindsay Lyon in a press release.

The results include the the best weight-loss diets, the best diets overall, the best heart-healthy diets, the best diets for diabetes, and the best commercial diets.

Atkins Diet: 

The Atkins Diet is a low-carbohydrate plan that emphasizes protein and fats, with a minimum of carbs during its initial phase. Select carbs are added back into the diet after an “induction” period of two weeks. No. 7 best weight-loss diets, No. 8 best commercial diet plans, No. 18 best diabetes diets, No. 19 best diets overall, No. 19 best heart-healthy diets 

DASH Diet: 

Recommended by the National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) Diet aims to control hypertension and promote overall health through foods that are low in sodium and high in potassium, calcium, magnesium, fiber, and lean proteins. Dieters are encouraged to eat nuts, seeds, legumes, fish, lean meats, lean poultry, fruits, vegetables, and low-fat dairy. No. 1 best diets overall, No. 1 best diabetes diets, No. 3 best heart-healthy diets, No. 8 best weight-loss diets

Eco-Atkins Diet

 The vegetarian version of the Atkins Diet, this weight-loss plan still focuses on eating high-protein foods, but it replaces the high-fat animal protein with vegetable protein from such foods as soy and gluten. No. 8 best weight-loss diets, No. 10 best heart-healthy diets, No. 14 best diets overall, No. 16 best diabetes diets

Glycemic-Index Diet

 Also known as the GI Diet, the Glycemic-Index Diet focuses on eating foods that are low on the glycemic index, which is a measure of how long your body takes to break down food. The longer foods take to digest, the less likely they are to spike blood sugar. Eating low-GI foods can help you feel full and may be helpful for diabetes. No. 12 in best diabetes diets, No. 16 in best diets overall, No. 18 in best heart-healthy diets, No. 19 in best weight-loss diets

Jenny Craig

 Known for its support system and customized meal program, the Jenny Craig diet includes three prepackaged meals and one snack each day, supplemented with your own fresh fruits and vegetables. No. 2 best weight-loss diets, No. 2 best commercial diet plans, No. 7 best diets overall, No. 11 best heart-healthy diets, No 11 best diabetes diets

Mayo Clinic Diet

 Created by the world-renowned Mayo Clinic in Minnesota, this diet is based on achieving long-term weight management. The key principles focus on healthful eating and portion sizes, physical activity, realistic weight-loss goals, and motivation. No. 2 best diabetes diets, No. 5 best diets overall, No. 6 best heart-healthy diets, No. 8 best weight-loss diets

Medifast Diet

 The Medifast Diet includes eating small pre-made meals. Dieters follow a "5 & 1" plan: They eat five Medifast "meals" (shakes, bars, scrambled eggs, oatmeal, pudding, and soup) and one self-prepared meal. No. 7 best commercial diet plans, No. 14 best diabetes diets, No. 16 best weight-loss diets, No. 16 best heart-healthy diets, No. 16 best diets overall

Mediterranean Diet

 Research suggests that the Mediterranean diet is protective against heart disease and can improve the way your body processes blood sugar and insulin, reducing the risk of type 2 diabetes. This diet emphasizes eating healthy fats (think omega-3 fatty acids) as well as fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. No. 2 best diets overall, No. 4 best heart-healthy diets, No. 5 best diabetes diets, No. 11 best weight-loss diets

Nutrisystem Diet

 On this low-calorie weight-loss program, dieters eat pre-made meals that deliver a certain amount of daily calories based on their age and sex. Meals contain 55 percent carbohydrates, 25 percent protein, and 20 percent fat. No. 4 best commercial diet plans, No. 11 best diets overall, No. 12 best diabetes diets, No. 16 best weight-loss diets, No. 17 best heart-healthy diets

Ornish Diet

 This extremely low-fat, high-fiber diet developed by Dean Ornish, MD, has been shown to lower heart risk factors like high blood pressure. With fewer than 10 percent of calories coming from fat, this veggie-heavy diet excludes meat, fish, and fowl. No. 1 best heart-healthy diets, No. 2 best diabetes diets, No. 8 best diets overall, No. 11 best weight-loss diets

Paleo Diet

 Also called the Caveman Diet, this high-protein, low-sodium plan relies on cutting out processed foods and eating like our ancestors did 10,000 years ago: lots of meat, fish, poultry, fruits, and veggies, and no refined sugar, dairy, legumes, and grains. No. 19 best heart-healthy diets, No. 20 best diets overall, No. 20 best weight-loss diets, No. 20 best diabetes diets

Raw Food Diet

 A strictly vegetarian diet, the Raw Food Diet restricts food that is cooked or heated above 116 to 118 degrees Fahrenheit. Advocates believe that the typical American diet of processed and pasteurized foods, animal products, and foods that include chemical additives contributes to diabetes and high blood pressure. No. 2 best weight-loss diets, No. 13 best heart-healthy diets, No. 14 best diabetes diets, No. 18 best diets overall

Slim-Fast Plan

 On this low-calorie meal plan, dieters eat one “sensible meal” and swap out the others with meal-replacement products: shakes, snack bars, meal bars, smoothies, cookies, and powders that are reconstituted by mixing with skimmed milk. No. 3 best commercial diet plans, No. 5 best weight-loss diets, No. 8 best diabetes diets, No. 10 best diets overall, No. 13 best heart-healthy diets

South Beach Diet

 Created by Florida-based cardiologist Arthur Agatston, MD, this heart-healthy weight-loss plan includes three phases and involves cutting out processed carbs and focusing on lean protein, low-fat dairy, and good carbs — whole grains, vegetables, and fruit — as a way to lose weight, get healthy, and reduce cravings. No. 5 best commercial diet plans, No. 11 best weight-loss diets, No. 12 best heart-healthy diets, No. 13 best diets overall, No. 16 best diabetes diets

TLC Diet

 The TLC (Therapeutic Lifestyle Changes) diet is a low-fat diet recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health as a way to lower cholesterol. The diet focuses on reducing saturated fat — less than 7 percent of your daily calories come from saturated fat — by limiting meat and milk products. No. 2 best diets overall, No. 2 best heart-healthy diets, No. 8 best diabetes diets, No. 11 best weight-loss diets,

Vegetarian Diet

 As a general rule, a vegetarian diet involves not eating meat; but there are several sub-types of vegetarian diets including lacto-ovo vegetarians , lacto-vegetarians, vegans, and semi-vegetarian. People on vegetarian diets have been shown to consume fewer calories, weigh less, and have lower body mass index (BMI) than people who eat meat regularly. No. 5 best diabetes diet, No. 6 best heart-healthy diets, No. 9 best diets overall, No. 15 best weight-loss diets

Volumetrics Diet

 Created by renowned nutrition researcher Barbara J. Rolls, PhD, Volumetrics is a weight-loss plan based on avoiding high-density foods that are high in calories. The plan says that foods that contain more water, such as fruits and vegetables, are healthier because they have lower energy density, or number of calories in a specific amount of food. No. 4 best weight-loss diets, No. 5 best diets overall diet, No. 5 best diabetes diets, No. 8 best heart-healthy diets

Zone Diet

 Developed by Barry Sears, PhD, the Zone Diet is a high protein, low-carb plan — 30 percent of calories come from protein, 30 percent come from fat, and 40 percent come from carbohydrates — designed to reset one’s metabolism and prevent chronic health conditions like heart disease and diabetes. No. 6 best commercial diet plans, No. 13 best heart-healthy diets, No. 14 best diets overall, No. 18 best weight-loss diets, No. 19 best diabetes diets

50 Ways to Be Healthier

Feel your best from head to toe!

If you're convinced you need to make dramatic changes in order to improve your health, we've got good news. It doesn't have to be that hard. We've found 50 simple, good-for-you moves to improve your health from head to toe - no life altering required.

 Brain

    Breathe deeply and count to 10. Bottling up anger is the biggest predictor of headaches, even more than depression or anxiety, according to a new study from Saint Louis University.
     Eat the Mediterranean way. The Italian Longitudinal Study of Aging found that people who ate a diet high in mono - and polyunsaturated fatty acids did better on cognitive tests. Good sources include olive oil, butter, cheese and fish.

    Get more zzz's. Sleep deprivation can affect your ability to concentrate, remember information and perform mental tasks
.
    Watch less TV. "Watching TV is to your brain what sitting on the couch is to your body: complete absence of use," says David Niven, Ph.D., author of The 100 Simple Secrets of Healthy People. Instead, read or do a crossword puzzle to keep your brain active and fend off diseases such as Alzheimer's. 

  Take up a musical instrument. Musical training enhances your brain's ability to remember words, according to University of Hong Kong researchers.

Add cranberries to your diet. University of Massachusetts-Dartmouth scientists have linked cranberry consumption to stroke protection. Early evidence suggests that the berries may reduce the oxidative damage to the brain that occurs during a stroke. 

 Eyes

    Check your computer setup. To avoid eye strain, make sure your monitor is centered in front of you, about an arm's length away, with the top of the screen near eye level. Keep the glass clean to avoid glare, and take time to adjust the brightness, contrast and font size to comfortable levels.

    Have an omelette. Eggs, along with colorful fruits and leafy green vegetables, contain large amounts of lutein, which helps fight macular degeneration and cataracts.

 Teeth

    Easy does it when you brush. A recent British study found that people who brush longer or harder than necessary can actually erode their gums and tooth enamel.

    Rinse wisely. Although a mouth rinse can freshen breath and prevent cavities, it may also mask symptoms of poor oral health, according to Loyola University Health System researchers. Sometimes an unpleasant taste in your mouth can signal oral health problems such as periodontal disease.

    Drink tea. A University of Illinois study found that black tea may impede cavity-causing plaque bacteria.

 Neck and Shoulders

    Hold the telephone. Cradling a phone between your ear and shoulder contracts neck muscles and locks the spinal joints, causing muscle spasms and pain. Instead, hold the receiver or use a speakerphone.

 Breasts and Ovaries

    Keep your bedroom dark at night. A Harvard Nurses' Health Study of night-shift workers suggests that exposure to light at nighttime interferes with the body's production of melatonin, a hormone that can inhibit the growth of tumors.

    Get moving. According to researchers at the Fred Hutchinson Cancer Re-search Center, brisk walking for just one or two hours a week can cut your breast cancer risk by almost 20 percent.

    Stock up on produce. Eating eight to 10 servings of fruits and vegetables a day can help lower your risk of developing cancer. "Foods rich in vitamin A are especially protective, as this nutrient helps maintain the ovarian tissues that are most susceptible to cancer," says Elizabeth Somer, M.A., R.D., author of Nutrition for Women.

 Heart

    Say "om." Meditation helps you relax, which slows your breathing and heart rate. It also helps lower blood pressure and reduces your risk for blood clots.

    Drink pomegranate juice. This colorful fruit is high in antioxidants called polyphenols, which can help reduce atherosclerosis (arterial plaque), a major risk factor for heart disease.

    Bond with Mom. The Harvard Mastery of Stress Study found that those who reported a loving and caring relationship with their parents were less likely to have a serious illness such as high blood pressure or heart disease.

    Eat soy. To reduce cholesterol levels, add foods such as tofu or edamame (soybeans) to your diet five times a week, says Somer. Get a pet. An animal is a huge stress reliever, and a recent study found that spending time with your pet reduces high blood pressure by fifteen percent,

    Get a flu shot. Older people who got a flu shot were 19 percent less likely to be hospitalized for heart disease than those who didn't, according to a study in The New England Journal of Medicine. Researchers think influenza and pneumonia may trigger heart disease by damaging blood vessels and limiting blood flow.
    Skip the elevator. The Centers for Disease Control and Prevention has found that if you climb up and down just three flights a day you'll improve your cardiovascular health and lose about ten pounds over the course of a year,

 Lungs

    Eat an apple a day. A London study found that eating at least five apples a week may improve lung function, thanks to a powerful antioxidant called quercetin that may protect lungs from the effects of pollution and cigarette smoke.

 Digestive System

    Listen to slow music at mealtimes. "A recent study found that participants who ate while listening to fast music consumed two more mouthfuls a minute than those who listened to slow music," says Dr. Niven. "We subconsciously mimic the beat, and the faster you eat, the more likely you are to overeat."
    Get more calcium. This powerful nutrient can protect your colon as well as your bones. Swedish researchers have found an association between high dietary intake of calcium and vitamin D and a decreased risk of colorectal cancer.

    Know when to say when. Researchers from Stony Brook University linked heavy alcohol consumption (at least nine drinks a week for more than 10 years) to a higher rate of colorectal cancer or polyps. However, moderate consumption of wine was shown to have a protective effect.

    Limit antacid intake. A new study from Austria suggests that over-using antacid tablets may increase the risk of food allergies by possibly interfering with digestion.

    Take a vitamin E supplement. High blood levels of alpha-tocopherol, a form of vitamin E, may lower the risk of developing cancer of the stomach and esophagus, according to new research from China.

    Have a cup o' joe. German researchers have found an antioxidant in coffee that may protect against colon cancer. Avoiding caffeine? Decaf also contains the same compound.

 Back

    Take a deep stretch. Stretching muscles in your lower back, shoulders and chest helps keep your back in alignment and improve posture. Flexibility can also reduce your risk of lower back pain by relieving stress on the spine. Try leaning over and bending your chest down to your thighs while seated.
    Alternate shoulders. Switch sides frequently when carrying a heavy bag or briefcase. Too much weight on one side of your body can cause muscle imbalance that could turn into chronic back and neck injuries.
    Stop the side slouch. "When we stand, we often put all our weight on one leg, with a hip jutted out, slightly leaning to one side. This posture can lead to lower back pain and muscle imbalances," says Kathy Smith, creator of Lift Weights to Lose Weight 2. Instead, center your weight between your legs and lift your lower abdominals. "It improves spinal alignment and fights belly pooch."

  Joints and Muscles

    Pump iron. Weight-bearing exercise has been found to reduce joint pain caused by arthritis and to improve physical function. The better shape muscles are in, the better they're able to protect joints from shock.
    Vary your workouts. "Repeating the same exercise routine day after day will cause wear and tear on your muscles," says Dr. Niven. "It also reduces the overall effect of the exercise on your body."
    Keep your balance. Balancing on one leg works the muscles in your buttocks and upper legs and can reduce your risk for falls. Smith recommends this quick exercise: While standing, start with 15 seconds and build up to one minute balancing on each leg, squeezing your buttocks together and lifting up your midsection.
    Do a downward dog. Two recent studies found that practicing yoga in addition to other therapies can help relieve the pain of carpal tunnel syndrome and arthritis of the hands.

 Immune System

    Eat more yogurt. A Tufts University study indicates that live active cultures, such as those found in yogurt, may help make the immune system more resilient and prevent infection.
    Don't microwave vegetables. A recent study from Spain found that produce loses as much as 97 percent of its antioxidant properties when microwaved. The healthiest way to eat your veggies? Raw or steamed.
    Limit use of antibacterial soaps and cleaning products. Overuse can contribute to the formation of drug-resistant bacteria and kill off the helpful bacteria our bodies need.
    Eat garlic. "Taking garlic at the first sign of a cold could stave off further symptoms," says Somer. It contains compounds that may have antibiotic, antiviral and antibacterial properties.
    Try tai chi. A UCLA study found that practicing this simple combination of meditation and movement can help fight shingles by increasing immune cell levels by about 50 percent.
    Focus on the positive. Carnegie Mellon researchers recently discovered that unhappy people are three times as likely to get a cold as happy people.

 Skin

    Add some zest to your lemonade. A recent University of Arizona study concluded that consuming lemon, orange or grapefruit peel can reduce your risk of skin cancer by as much as 30 percent.
    Skip the tanning beds. "You may think you're getting a healthier tan, but using a tanning bed exposes your body to fifteen times the concentration of ultraviolet rays as going out in the sun," says Dr. Niven.

 Bones

    Work your back. If you're at risk for osteoporosis, strong back muscles are the best way to prevent spinal fractures. A 2002 Mayo Clinic study found that women who didn't perform back-strengthening exercises for two years were nearly three times as likely to suffer a compression fracture.
    Get more K. Several studies have shown that vitamin K can help maintain bone density and strength. Sources include leafy green vegetables, broccoli and plant oils.
    Go fish! According to Somer, recent re-search has shown that omega-3 fatty acids may help regulate the mechanisms that allow bone to absorb calcium. So be sure to eat omega-3-rich foods, such as salmon, in addition to taking a calcium supplement.
    Skip the soft drinks. The phosphates in these beverages increase the amount of calcium excreted into the urine, says Somer.

 Feet

    Try a home pedicure. Professional nail salons may spread infection through shared foot baths or sharp instruments used to file away calluses.
    Skip magnetic shoe pads. A recent Mayo Clinic study found no evidence that magnetic shoe inserts ease foot and heel pain. Instead, spend your money on more comfortable, better-fitting shoes.

What is Tabata Training?

There are various workout styles that you may have heard about; all styles are meant to help you reach your fitness goal. You may want to increase strength, lose weight, improve flexibility or build muscle. All in all, most exercise programs can help you reach whatever your goal is as long as you stick to a plan. Well, here's another type of workout you can add to your list—Tabata training.

Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent.

In conclusion, high intensity interval training has more impact on both the aerobic and anaerobic systems.

The Tabata Program
The Tabata workout lasts only four minutes, but is one of the longest four minutes you'll encounter. The structure of the program is:

•     Workout hard for 20 seconds
•     Rest for 10 seconds
•     Complete eight rounds 

You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. You can do pretty much any exercise you wish. You can do squats, pushups, rows, etc... Any exercise that works your large muscle groups is strongly recommended. Kettle bells work great too

An example of a 20-minute Tabata workout looks like this:

•     Pushups
•     Squats
•     Rows
•     Sit ups

Start with pushups. Do 20 seconds hard. Rest for 10 seconds and then back to pushups for 20 seconds. Once you completed eight sets of pushups, rest for one minute and then move on to squats and repeat the sequence of 20 seconds on 10 seconds off. Once you finish eight squats rest for one minute and then do rows. After rows, finish up with sit ups.

Tabata is great to get a quick workout in if you're short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results. 

Butt-Kicking Tabata Exercises

After 10 seconds, I was gasping for breath, sweaty, and definitely convinced that four minutes of Tabata intervals counts as a real workout. Greatist's Chief Research Officer David Tao was helping me "research" Tabata protocol, and after a round each of burpees, medicine ball clean and presses, and squats, I was feeling the burn (and then some, given how sore I was for the next three days).

TA-BAT-ER UP—THE NEED-TO-KNOW

Tabata Protocol is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. Grab a stopwatch, because this workout method is all about timing. The basic formula is 20 seconds of work followed by 10 seconds of rest, repeated between six and eight times (between three and four minutes, total). No cheating—the 20/10 ratio has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer bouts of exercise.

The teeny-tiny intervals force the body to keep moving before it actually recovers from the previous set. So to get the full benefit, those 20 seconds need to be serious business—doing as many reps as possible is key. Sometime between rounds six and eight the body reaches maximum oxygen intake, so prepare for trembling muscles and burning lungs. On the bright side, working the aerobic and anaerobic pathways fires up the "afterburn effect," so you'll be burning calories long after hitting the showers.

TABATA BING, TABATA BOOM!—YOUR ACTION PLAN

Because this exercise strategy is more of a formula than a specific workout, the possibilities for Tabata are pretty darn flexible. Love bodyweight exercises? Do a set of push-ups. Feeling a dip in the pool? Pull on that swim cap and do some freestyle intervals.

As with any workout regimen (and especially a high-intensity one like Tabata intervals), consult with a trainer beforehand to learn the correct technique. When going all-out, proper form can be the difference between a ticket to the gun show and a ticket to the physical therapist's office.

 

THE MOVES

Full Body

1. Burpee

Start standing, then crouch to a low squat position with the hands on the floor. Then, kick feet back to a plank, then down into the bottom of a push-up. Push off the ground and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up.  

2. Jump squat

Stand with the feet hip-width apart, toes pointing forward. Sit back into a squat (hips below parallel, please!) then drive the whole body up through the heels, shifting weight onto the balls of the feet as you lift off. Be sure to land on the balls of the feet and immediately bend the knees into a full squat. Make sure the knees aren't wobbling side to side while squatting or landing from a jump. 

3. Lunge jump

Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees and keeping the torso vertical. Then, jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward

4. Dumbbell front squat

Hold a dumbbell at the sternum (the center of the chest) and do a basic front squat. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles. Inhale and unlock the hips, bringing them back as the knees begin to bend. Keep the chest and shoulders upright, and continue until the hips are slightly less than 90 degrees from the ground. On the way back up, engage the core and drive through he heels to return to standing.

5. Kettlebell swing

Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the kettlebell with both hands, keeping the palms face down and arms in front of the body. Keep the knees slightly bent and drive the hips and bell back (it's not a squat, so the knees shouldn't have to bend that much), lowering the body just a bit to an athletic stance. In one fluid motion, explosively drive the hips forward while swinging the kettlebell, engaging the glutes and core.

6. Push-up

Get into a plank position with hands planted a little bit wider than shoulder width apart. Keep the elbows close to the body throughout the movement. Ground the toes into the floor and engage the abs and back so the body is neutral. Lower the body in one straight line until the chest touches the floor. Keeping the core engaged, exhale, and push back to the start position.

7. Overhead neutral grip press

Stand with the feet shoulder-width apart core tight. Raise the dumbbell, kettlebell, or barbell up to the shoulders with palms facing each other and the elbows below the wrists. Press the weights upward until the arms are fully extended overhead, and then lower back to the shoulders.

8. Sprints

To get extra speedy, make sure form fits function. Hold the correct posture, with eyes up, chest tall, shoulders relaxed, and arms swinging up and down with the elbows at 45-degree angles.

9. Stationary bike or rower

 Hopping on the bike for a quick spin is pretty self-explanatory, but the indoor rower is a bit trickier. First, strap feet into the foot stretchers, sit up tall, and grab the handle. Roll forward until legs are completely bent and arms are reaching forward.

From this starting position (called the "catch"), explosively drive the legs back. When the legs are nearly extended, swing the torso back and pull the arms in so the handle is almost touching the rib cage. From here (aka the "finish") recover by stretching the arms straight out, returning the upper body to a straight, vertical position, and bending the legs back to the catch.

10. Russian twist

Sit on the floor with the knees bent and feet together and lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Go super slow, twisting the shoulders completely from side to side.

11. Ski abs

Start in pushup position with hands under the shoulders and core engaged. Jump the feet to the left side of the body, as close to the upper torso as possible. Jump the legs back to a straight plank position and repeat on the right side.

With the exception of the weighted movements, most of these can be performed anywhere, any time. All you need is a set of comfy clothes and a serious work ethic. To make keeping track of the time easier, consider downloading a Tabata timer app. Again, consider meeting with a trainer to go over correct form (even if you've previously done these moves) before starting a Tabata fitness regimen to prevent injury.