Category Archives: Diet And Food

Soda kind of deserves its bad reputation.

Pop is loaded with sugar, which is high in calories. As you know, a diet that is high in calories can contribute to weight gain. And weight gain can lead to a whole host of particularly thorny health challenges (diabetes and heart disease, just to name two of the many).

But diet soda contains no sugar and so it also contains no calories. Surely diet soda, which is just a mix of carbonated water, artificial sweeteners, and some coloring agents isn't that bad for you, right?

In fact, diet soda seems like a great alternative to regular old pop, because all those numbers on the nutritional label read zerono calories, carbs, or sugar.

At face value, that argument seems solid: You get enjoy the flavor of soda without all the dangers of soda. Plus, just how different is diet soda compared to seltzer? Both are no-calorie and no-sugar.

Except that the truth is a little more complicated than just the absence of calories and sugar. Whats worth considering, experts say, is that the sweetness of artificial sugarwhich is far, far sweeter than the flavoring of any seltzer optionmight be toying with your taste buds.

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Plus, theres the whole issue of what you should probably be drinking instead of diet soda for weight lossand your general overall health.

And according to some dietitians, it turns out the diet soda may not be as healthy and good for your waistline after all. Heres what dietitian Ilyse Schapiro, M.S., R.D., has to say about it.

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Diet soda is a zero-calorie, sugar-free version of a carbonated beverages. For example: to give the diet soda its classic sweet taste, Diet Coke contains aspartame and Splenda, both of which are artificial sweeteners, which contain no actual sugar or calories.

That said, artificial sweeteners can be between 200 to 600 times sweeter than table sugar, says Schapiro. So while diet soda is calorie[ and sugar-free, it can still taste sugary.

While scientific evidence has not yet confirmed a direct link between diet soda or artificial sweeteners and weight gain, there may be some indirect associations.

Consumption of these non-nutritive sweeteners and others, such as acesulfame K and saccharin, have been linked to heightened sugar cravings, weight gain, higher BMI's, metabolic syndrome, and cardiovascular disease, and increased risk for developing Type 2 Diabetes, Schapiro says. Yet, it is unclear whether diet soda is the sole cause of these negative effects, she adds.

These hyper-palatable sweeteners can disrupt and over-stimulate your sugar receptors, says Schapiro, and, as a result, diet soda drinkers may experience heightened sugar cravings and choose less nutritious foods.

Even though diet soda doesn't have sugar or calories, it does still contain phosphorus, which if consumed in excess, may lead to deterioration of bone density with age and heighten risk of osteoporosis. (Yes, even in men!) Of course this doesnt mean much if you have one or two, but if diet soda is your jam and youre drinking them like water, they surely add up.

Just one 12 oz. can of Diet Coke contains 27 mg of phosphorus, so chugging a few cans a day is not recommended, she says. Plus, drinking Diet Coke can cause bloating since gas is added to this beverage to create bubbles and carbonation, she adds.

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Due to its carbonation and artificial sweetener content, drinking diet soda can cause gas, bloating, upset stomach, and water retention. These factors can reduce the number of healthy bacteria in the gut and alter the microbiome, she says. (And that can make it seem like youre gaining weight tooor at least retaining water, getting sick and not dropping those pounds.)

Whats more, there are no nutrients, so youre not doing your body any favors that might aid in weight loss efforts Although [diet soda] holds virtually no calories and the research on its health effects are conflicting, this popular drink holds no nutritional value to your overall diet, she says.

If youre a regular soda drinker, opt for unsweetened seltzer instead. This sparkling beverage will still give you bubbles and no calories, but without the artificial flavors or potentially harmful additives, she suggests.

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Diet Soda and Weight Loss - Is it Bad or Good? - menshealth.com

Warren Buffett is an investor and tycoon who is one of the most successful businessmen in the world. As a man who has made millions through his smart investment deals, Buffett is undoubtedly brilliant. Every year, Buffett does speaking gigs and interviews where he shares his tips and ideas with others who wish to emulate his success.

Still, when it comes to his diet, it is unlikely that many people would want to follow his example. In a 2015 interview, Buffett revealed that he follows a surprisingly unhealthy diet, eating habits that Buffett himself described as similar to those of a 6-year-old.

RELATED: Warren Buffets Appearance on The Office Was Hilariously Ironic

Buffett was born in Nebraska in 1930. As a young man, he developed an interest in business and investing, and by the time he was a teenager, he had attended several high-profile business schools, learning the skills that would eventually take him far.

After attending the New York Institute of Finance, Buffett created Buffett Partnership, Ltd in 1956, followed by the acquisition of a textile manufacturing firm called Berkshire Hathaway.

Berkshire Hathaway ended up making Buffett a billionaire, and to this day, he remains the chairman and CEO of the company. He is one of the wealthiest people in the world, but in spite of his incredible success, he is known as a philanthropist.

Buffett has pledged to give away 99 percent of his fortune to philanthropic causes, along with fellow billionaires like Bill Gates. At the age of 90, Buffett remains active in the business world.

In spite of his incredible wealth, Buffett is known for his frugality. As he explained in 2014, My life couldnt be happier. In fact, itd be worse if I had six or eight houses. So, I have everything I need to have, and I dont need any more.

Most notoriously, Buffett likes to have a very simple, cheap breakfast every morning, which reportedly consists of a sausage, egg, and cheese muffin from McDonalds.

Buffett doesnt live in an extravagant compound, like many wealthy people. In fact, he lives in the same house that he has owned since 1958, a five-bedroom home located in central Omaha, close to the same area where he grew up.

Buffett tends to avoid technology and reportedly shuns computers and smartphones. He likes to expand his mind instead, preferring to read or play bridge. When it comes to his daily diet, Buffett also keeps it simple.

In 2015, Buffett opened up about his bizarre diet and how he manages to stay healthy even in his golden years. As Buffett told Fortune magazine, he likes to drink around five Coca-Colas each day, several bowls of ice cream, and overall eats like a 6-year-old.

Theres a method to his diet, however. Buffett explained: I checked the actuarial tables, and the lowest death rate is among 6-year-olds. So I decided to eat like a 6-year-old. Its the safest course I can take.

In the same interview, Buffett stated: Im one-quarter Coca-Cola. If I eat 2,700 calories a day, a quarter of that is Coca-Cola. I drink at least five 12-ounce servings. I do it every day. Clearly, the billionaire and investment genius believe that his diet is keeping him healthy and thriving, and while it certainly works for him, it is probably not recommended for others to follow Buffetts diet tips even if his business ideas and recommendations are definitely worth exploring.

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Warren Buffett's Diet Involves 5 Coca-Colas and Ice Cream 'I Eat Like a 6-Year-Old' - Showbiz Cheat Sheet

Nothing gives Laura Thomas more pleasure than watching her six-month-old son, Avery, eat his dinner. Last night he was demolishing some sweet potato, a few bits of cauliflower and some tofu, she says. Then he started gnawing on my piece of toast. It gives me such joy.

Registered nutritionist Thomas holds up Avery as an example of intuitive eating. He eats with happiness and satisfaction. Its a default for babies and children. But as we get older many of us lose this spontaneity. Food starts to have a moral value: this salad is good, and you have eaten badly, you have fallen off the wagon. My aim is to get rid of the wagon.

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Thomass new book, How To Just Eat It: A Step-By-Step Guide to Escaping Diets and Finding Food Freedom is a fascinating look at the principle of eating without guilt and shame. Its also filled with quizzes, work-sheets and the thoughts of fellow nutritional academics.

We are taught by doctors and the media that health is equivalent to weight, she tells i. We go to great lengths to stay a particular size. But its very difficult to lose weight and keep it off. Even if you manage that, its not a guarantee your health will get better. There are, however, things an individual can do to improve their health that dont involve weight loss.

Thomas was born in Aberdeen and studied for her PhD in Nutritional Science in Texas. Like many people with a special interest in nutrition, I had my own struggles with food, she says. In my late teens and early 20s I used to restrict my eating, then have a blow-out. I oscillated to extremes. But this is typical of many peoples experiences.

In Thomas clinic, the London Centre For Intuitive Eating, about a third of clients have fully fledged eating disorders, such as anorexia or bulimia. But rest suffer from have what she calls disordered eating.

Eighty to 90 per cent of their headspace is filled with what they are going to eat (or not), and when they are going to exercise, she says. In my clinical experience, some women in their 50s and 60s have lived their whole lives in diet culture. Diet culture destroys our relationship with our food and our bodies.

We overthink every food choice, we have to earn or make up for everything that passes our lips, and treat food and exercise like a maths equation rather than something that enhances our lives.

Practise food neutrality

Remove judgment from the way you refer to food. Its not good or bad. Call it by its name: snack, dessert or cheese, salad.

Notice when you are judging yourself

What does your inner dialogue sound like? Reframe it compassionately. For example, instead of saying: this biscuit is bad for me, tell yourself: Im going to satisfy my craving so I can get on with my day.

Have a funeral for your Fitbit

and smash up the scales. Technology gives you external information based on an algorithm that knows nothing about your body. Instead, trust your eating intuition.

Dieting is anathema to Thomas, who views it under the umbrella of disordered eating. Diets dont work for the vast majority of people, she says. Eighty per cent of dieters will regain their weight within two to five years, unless they adopt another disordered approach. We need an alternative.

And so she has written How To Just Eat It, encompassing subjects such as Breaking up with Diet Culture, Understanding Emotional Eating, and Letting Go of Food Rules.

The science is young on intuitive eating, though encouraging preliminary studies show it lowers the risk of cardiovascular disease, reduces bad LDL cholesterol and improves blood pressure and blood glucose control, says Thomas. But health is multi-factorial: its not just physical health. We have to think about our body image, self-care, and higher positive self-regard.

Food is food. When we imbue it with moral value, it dictates how we feel about ourselves. Food can and should bring pleasure, joy, and comfort, rather than food worry, and body hate.

Thomas insists that he process of intuitive eating isnt just a case of eat whatever, its fine. Theres work to be done, she says. My mission is to help people rebuild trust in themselves to make choices about what, when, and how much they eat. No diet plans, no fads just their own inner food GPS.

How To Just Eat It: A Step-By-Step Guide to Escaping Diets and Finding Food Freedom (Bluebird, 14.99) is published on 7 January

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Ditch diet culture and embrace intuitive eating for a healthier body and mind, says nutritionist Laura Thomas - iNews

DEAR DOCS: You keep saying we should eat a plant-based diet, but what does that mean exactly if I still eat meat?

DEAR JOSE: Great question! A plant-based diet is one in which most of your nutrients come from a wide variety of colorful plants that add up to around seven to nine servings a day. Animal-based foods are complements to that and are limited to animal proteins that are lean or contain healthy fats, like salmon, sea trout and skinless poultry.

We want you to understand you can get high-quality protein from plant sources such as legumes (beans), nuts, leafy greens, cruciferous vegetables like broccoli, and 100% whole grains.

But, and there is always a but, if the plants you eat are fried, sugared, breaded or cream-sauced, theyre missing the mark. They become as damaging to your heart, brain and body as red and processed meats.

An example of a healthy plant-based diet would be a half cup of berries on oatmeal with soy/oat/almond milk in the morning, a mid-morning snack of an orange and a handful of walnuts, a lunch that includes a salad (maybe arugula, half an avocado, cherry tomatoes and sliced carrots with a lemon/lime and olive oil dressing) and a 6-ounce salmon burger along with a cup of quinoa, teff or brown rice.

Then dinner is lighter fare (before 7 oclock), with 3 ounces of broiled chicken breast with a lemon/caper/olive oil marinade and a side of 3 cups (raw) steamed spinach or baby kale with onions, garlic, mushrooms and olive oil and a cup of black beans.

Dessert is a 1/2 cup of strawberries with 1 ounce of dark chocolate. That delivers 1.5 servings of fruit, around seven servings of veggies, plus two servings of whole grains and around 34g of protein from salmon, 26g from chicken breast, 16g from beans. The nuts, veggies, dark chocolate and plant milks add in healthy fats, more protein, fiber, essential nutrients and yum!

DEAR DOCS: Im worried about my mom, who is only 66. She seems like shes becoming a grumpy old lady, pessimistic, uninterested in new ideas. What can I do to help her have a younger outlook on her life?

JayCee M., Memphis, Tenn.

DEAR JAYCEE: Just as you can have a RealAge that is older or younger than your chronological age, depending on your physical fitness and overall health, you can have a psychological RealAge that is older or younger than what is commonly associated with healthy mental and emotional norms for your age.

And just as an older RealAge is a sign that you are at risk for decreased longevity, premature physical challenges and chronic diseases, an older psychological RealAge sets you up for diminished happiness, interest and interaction, which studies show also lead to poorer health and decreased longevity. Attitude, just like blood pressure, is a true marker of overall health.

First, if you think this is significant depression, help your mom find an in-person or online therapist to help her sort out her feelings. Therapy can boost the effectiveness of the self-help tools that can significantly lower her psychological RealAge daily physical activity, community involvement, contacting friends, writing gratitude notes or keeping a gratitude journal, engaging in learning new things, helping others and upgrading nutrition by eliminating red and processed meats, added sugars and empty calories.

Your mom might like to take a new quiz that measures psychological age at https://app.young.ai/psychoage. It was developed using social and behavioral data from the Midlife in the United States study by researchers from California and China. But whatever it says, we can tell you that if she signs up for online classes, Zooms with her friends frequently, makes sure she is getting exercise and tries the healthful, super-tasty recipes from Dr. Mikes What to Eat When cookbook, youll see her mood and tude become younger, along with her health.

Mehmet Oz, M.D., is host of The Dr. Oz Show, and Mike Roizen, M.D., is chief wellness officer emeritus at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily@sharecare.com.

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What is a plant-based diet; how to have a younger RealAge - The Union Leader

A new year is upon us, and despite the challenges we've had to face over the past several months, there appears to be light at the end of the tunnel. Now more than ever, people are looking for ways to optimize their health, and those with thyroid conditions are no exception.

Patients will often inquire about a "thyroid diet": dietary changes they can make, supplements they can take, or toxins they can avoid to treat or reverse their thyroid disease. How can I improve symptoms of hypothyroidism beyond traditional medical therapy? How can I lower serum thyroid autoantibody titers? How much of this food or supplement would be too much for my thyroid?

Truth be told, there is a lot of information out there that may sound compelling. However, the evidence is usually low quality and therefore is less than ideal as a basis for clinical recommendations. Here, we will discuss the most popular nutritional topics related to thyroid disease.

Thyroid hormone production requires adequate levels of circulating iodide taken in through the diet or in supplements. Insufficient iodine places an individual at risk of developing or worsening hypothyroidism. The Institute of Medicine of the National Academies recommends that adults take in 150 g of iodine per day, whereas pregnant and lactating women are advised higher amounts (220 g/d and 290 g/d, respectively).

Common dietary sources of iodine include iodized salt, seafood (including seaweed and fish), and some breads and grains. It is important to note that sea salt, despite the name, does not naturally contain iodine.

Iodine is not required to be labeled on food packaging in the United States, so dietary sources may be difficult to identify. And even though iodine levels can be measured in a person's urine or blood, doing so is not particularly useful because the levels reflect iodine content from only the past few days. Fortunately, most of the United States is considered iodine sufficient.

Some individuals with dietary restrictions may be at risk for low iodine. Recommending an iodine supplement of 150 g/d is particularly relevant for women who are considering pregnancy; already pregnant; or postpartum and breastfeeding, when iodine needs are greater.

Tablets labeled "iodine for thyroid health" are commonly available without a prescription and may contain several hundredfold the daily recommended amount of iodine in just a single dose. Other products labeled "for thyroid support" contain spirulina or kelp, which naturally contain iodine but in varying amounts that may potentially be excessive.

Taking in too much iodine may cause the thyroid to shut off as a result of the excess iodine (iodine-induced hypothyroidism) or to make excess thyroid hormone (iodine-induced hyperthyroidism). There is also evidence that chronic iodine excess may induce autoimmune thyroiditis, because iodinated thyroglobulin is immunogenic. For these reasons, the American Thyroid Association recommends avoiding supplements containing >500 g of iodine per daily dose.

The term "goitrogen" refers to any substance that can produce goiter or an enlarged thyroid gland. Goitrogenic substances include those that decrease the amount of available iodine to the thyroid and those that inhibit any of the other components of normal thyroid hormone production. The most common examples of goitrogens in the diet are cruciferous vegetables and soy products.

Cruciferous vegetables are defined as those in the Brassica genus and include broccoli, cabbage, Brussels sprouts, kale, turnips, cauliflower, collard greens, and bok choy. They are rich in glucosinolates and other substances that interfere with various steps in the thyroid hormone synthesis pathway. Eating cruciferous vegetables in healthy amounts certainly has its benefits, but too much and on a chronic basis may lead to or exacerbate hypothyroidism.

So how much is too much? Data on the amount of cruciferous vegetable intake needed to adversely affect thyroid function are extremely limited. In a study of euthyroid volunteers who ingested commercial kale juice twice per day for 7 days, mean 6-hour thyroid radioiodine uptake decreased by 2.52% compared with baseline values, but serum thyroid function tests were unchanged.

In an extreme example, a case report described the development of myxedema coma in an 88-year-old Chinese woman who consumed 1.0-1.5 kg of raw bok choy daily for several months in an attempt to improve her diabetes control.

More recently, however, a randomized clinical trial of euthyroid participants who ingested a broccoli sprout beverage for 12 weeks showed no changes in their serum thyroid function tests, thyroglobulin levels, or thyroid autoimmunity status compared with those in the placebo group.

So how might one address patients' questions about whether to avoid eating cruciferous vegetables? We tell both euthyroid and hypothyroid patients that although older data have suggested that frequent intake of large amounts of cruciferous vegetables may decrease thyroid hormone production, more recent clinical studies affirm that there is absolutely no need to completely stop eating these healthy foods.

Common sense is important on this topic. We advise a well-balanced diet, one that includes cruciferous vegetables in reasonable amounts. The problem is that there is little evidence of what is "reasonable" with regard to cruciferous vegetable consumption and thyroid health.

Dietary soy products, including soy milk, tofu, soy sauce, tempeh, and miso, contain isoflavones polyphenolic compounds also classified as phytoestrogens for their estrogen-like effects. Because isoflavones can inhibit the action of thyroid peroxidase, which is required for thyroid hormone synthesis, it has been proposed that dietary soy intake may increase the risk for hypothyroidism. Similarly, it is possible that a higher dose of thyroid hormone replacement may be required in patients being treated for hypothyroidism who consume high amounts of soy.

But what does the bulk of the scientific evidence show? In euthyroid individuals living in iodine-replete areas, consumption of normal amounts of soy probably has very little, if any, adverse effects on serum thyroid function. High consumption of soy among both euthyroid and subclinically hypothyroid individuals has been correlated with only minor elevations in serum thyroid-stimulating hormone (TSH)levels; there were no changes in free thyroid hormone levels.

An exception is soy-based infant formula fed to neonates with congenital hypothyroidism. An increase in the dose of levothyroxine may be required to adequately address their thyroid hormone needs.

In general, we advise our adult patients that a reasonable, normal amount of soy consumption is generally safe. There is no reason to avoid soy altogether if a patient with hypothyroidism is being treated with thyroid hormone replacement medication.

Selenium. Selenium is a micronutrient important for thyroid hormone metabolism. The US recommended daily allowance for selenium in men and nonpregnant, nonlactating women is 55 g. The richest dietary sources of selenium are seafood and organ meats. Typical sources in the US diet are breads, grains, meat, poultry, fish, and eggs.

The tolerable upper intake level for selenium is 400 g/d.Although selenium toxicity is not commonly encountered in routine clinical practice, symptoms of excessive intake include nausea; nail discoloration, brittleness, and loss; hair loss; fatigue; irritability; and foul breath (often described as "garlic breath").

The majority of data on selenium and thyroid disease are regarding chronic autoimmune thyroiditis. Some studies have suggested that selenium supplementation in autoimmune thyroid disease may be beneficial, because low levels have been associated with increased risks for goiter and thyroid nodules. However, although taking selenium can decrease serum thyroid autoantibody titers over the short term, it remains unclear whether these antibody reductions correlate with the long-term maintenance of normal thyroid function or with decreased adverse obstetric outcomes in pregnant women with serum thyroid antibody positivity.

We don't generally recommend selenium supplementation to our patients for the sole purpose of benefiting thyroid dysfunction or thyroid autoimmunity. One exception, however, is in patients with mild Graves ophthalmopathy. In this population, selenium supplementation can improve quality of life and the course of eye disease. The European Thyroid Association/European Group on Graves' Orbitopathy recommends 200 mg daily as a 6-month course for such patients.

Zinc, copper, and magnesium. The roles of zinc, copper, and magnesium in thyroid hormone synthesis and metabolism are unfortunately less well defined. Serum levels of zinc, copper, and selenium have been inconsistently associated with free or total serum thyroid hormone levels, but a meta-analysis suggested a relationship between levels of selenium, copper, and magnesium with thyroid cancer. Given the available evidence, we advise that supplementation of these trace minerals solely for the purpose of promoting thyroid function is unsupported.

Fluoride. Fluoride is found naturally in the environment or artificially in public drinking water (added for prevention of dental caries). It is also present in such products as tea, processed foods, dental products, supplements, and foods sprayed with fluoride-containing pesticides.

Animal studies dating back to the 1970s have described reductions in serum thyroid hormone levels due to fluoride exposure, although a clear mechanism has not been established. In humans, studies examining the relationship between fluoride exposure and hypothyroidism have shown conflicting results. A more recent population-based study described a mild increase in serum TSH levels among iodine-deficient adults with higher levels of urinary fluoride.

Whether these findings are clinically relevant remains unclear in the absence rigorous clinical studies. On the basis of the available observational data, it is difficult to determine what degree of fluoride exposure may adversely affect thyroid health.

Finally, popular in the functional medicine community are such interventions as gluten-free diets; sugar-free diets; and probiotics for promoting thyroid health and treating "leaky gut syndrome," the theory that increased intestinal permeability leads to various diseases. Do we have data to back up these recommendations?

Gluten-free diet. Good evidence supports the relationship between celiac disease and autoimmune thyroid disease. This is expected, given the known increased risk for another autoimmune disorder when one has already been diagnosed with a first.

A meta-analysis of nearly 95,000 patients showed a threefold increase in thyroid disease (in particular, Hashimoto thyroiditis) among those with celiac disease compared with control participants who did not have celiac disease. Thus, some have proposed screening patients with autoimmune thyroid disease for celiac disease and vice versa a reasonable consideration, particularly when there are suggestive symptoms of the other condition.

Of course, this then leads us to wonder: What is the effect of a gluten-free diet on thyroid autoimmunity, a risk factor for thyroid dysfunction? Can staying away from gluten decrease the risk of developing Hashimoto thyroiditis in those with celiac disease?

There are some limited studies on this topic. One small study showed decreased serum thyroid antibody titers but no change in serum TSH or thyroid hormone levels among participants with Hashimoto thyroiditis who followed a gluten-free diet for 6 months. In contrast, another study of patients with celiac disease showed no effect of a gluten-free diet on serum thyroid function tests, serum thyroid antibodies, or thyroid ultrasound findings after 1 year on the diet.

It is challenging to advise patients on the basis of these small observational studies with inconsistent results. At present, there are no data on whether maintaining a gluten-free diet in the absence of celiac disease plays a role in the health of patients with or without established thyroid disease.

Other eating patterns. Unfortunately, there are no rigorous data regarding whether "leaky gut syndrome," a sugar-free diet, or use of probiotics influences the thyroid. A recent study exploring differences in food consumption patterns between patients with and those without Hashimoto thyroiditis found that patients with Hashimoto thyroiditis tended to eat more animal fat and processed meat, whereas those without this condition tended to eat more red meat, whole grains, and plant oils. The clinical significance of the self-reported dietary trends among these groups remains unclear. Further studies are needed to investigate whether there is a link between these eating patterns and thyroid autoimmunity.

Coffee, tea, and alcohol appear to have no effect on thyroid cancer risk, although coffee decreases the absorption of oral levothyroxine in individuals being treated for hypothyroidism.

The potential benefit of vitamin D as a preventive or therapeutic agent for various thyroid diseases remains unclear.

So where does this leave us? We must have frank conversations with our patients, acknowledging that the relationships among thyroid disease, diet, and nutritional supplements are complex. Certainly, much remains to be better understood through continued research.

In the meantime, the following recommendations are safe and supported by sound data: 150 g of iodine daily in those with dietary restrictions or who are considering pregnancy, currently pregnant, or breastfeeding; not avoiding cruciferous vegetables or soy in adults, if consumed in reasonable amounts; and consulting a healthcare professional about thyroid eye disease, for which selenium might be of benefit. It is appropriate to advise patients that other commonly touted therapies for thyroid health are less supported, with quite limited and inconsistent data.

Angela M. Leung, MD, MSc, is an endocrinologist at UCLA Health and the VA Greater Los Angeles Healthcare System and an associate professor of medicine in the Division of Endocrinology, Diabetes, and Metabolism at the UCLA David Geffen School of Medicine. She speaks on the topics of iodine nutrition, environmental thyroid toxicants, thyroid nodules, and thyroid cancer and serves on the Medscape Endocrinology advisory board.

Gonzalo J. Acosta, MD, is an endocrinology fellow at UCLA Health and the VA Greater Los Angeles Healthcare System.

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'Thyroid Diet': What's the Evidence? - Medscape

A recent traffic study was completed on Hampton Avenue between Chippewa and Gravois.

Per St. Louis City: the purpose was to determine the feasibility of reducing traffic lanes along Hampton Avenue between Chippewa Street and Gravois Avenue. The motivation for reducing lanes or implementing a road diet is a desire for Hampton Avenue to more effectively serve all users of the street, including pedestrians, cyclists, transit users, and motorists. Today, Hampton Avenue functions as an arterial street that prioritizes vehicle traffic over other modes. Hampton has two traffic lanes in each direction. Traffic signal cycles are long to accommodate through traffic. Many areas along the corridor lack adequate pedestrian and bicycle infrastructure. (source)

While I assume most readers who visit this site likely know what a road diet is, in this particular traffic study, the road diet reduces four lanes of traffic down to three, with one lane in each direction with a two-way center turn lane.

This lane reduction would enable a dedicated parking lane in high-traffic business areas or bike lanes in each direction with a buffer between cars and the bike lane.

I love seeing neighborhoods and the city in general addressing issues like streets, pedestrians, and business-friendly corridors.

And, I am one of those nerds who knows nothing about fluid dynamics, traffic engineering, urban planning, etc., but man do I love reading about it. I like trying to be a more educated driver, pedestrian and citizen.

Otherwise, living in one city your whole adult life can become boring.

And believe it or not, these reports tend to be written not as much for the learned/academic planner community, rather the common citizen since these studies tend to be funded by tax dollars and grants.

When I drive up and down Hampton I will now be hyper-aware of how things flow. The data shared herein and improvements outlined within this report will be in my mind on trips to and from Target and other frequented places in this part of town.

Hampton is a worthy test case for a road diet study, but Hampton is not unique to St. Louis as a cars-only street.

Jefferson, Grand, Kingshighway and Hampton might be the most common overly-wide north-south streets that cater only to the needs of cars. Pedestrians, neighbors and businesses are not part of the current equation.

But the list could go on and on. Tucker Boulevard (12th Street) downtown is extremely hard to cross on foot/bike.

Are streets have evolved into conduits to move car traffic as fast as possible and nothing else, but they dont have to be that way forever.

South Grand between Arsenal and Utah recently had a road diet and it works extremely well. At first I wasnt so sure, but now that Ive educated myself and become accustomed to it, Im a proponent.

Hence, this stretch of Grand has become the most civilized and a great example for urban retail/entertainment corridors in St. Louis. It won awards for its Complete Streets initiative, that sought to do exactly what can be done on stretches of Hampton Avenue.

Grand has the advantage of older, densely built mixed-use buildings compared to Hampton, but the concept is the same.

South Grand was even recognized as a Great Place in America from the American Planning Association following the road diet.

Before the corridors renovations in 2015, South Grand Boulevard traffic averaged speeds of 42 miles an hour. Accidents averaged 80 per year. Recognizing the threat this throughway posed to the neighborhood residents and property and business owners of the South Grand Community Improvement District lobbied for the adoption of their South Grand Boulevard: Great Streets Initiative in 2011.

The city decided to run a 30+ day trial of the program with the goal of enhancing the appearance of the street, providing greater opportunities for economic development, and increasing pedestrian safety without compromising traffic efficiency. After finding that 73 percent of the public supported the alterations after the trial period, city officials decided to make the plan permanent. The rate of accidents has been greatly reduced while commercial activity has soared due to the road diet; the number of travel lanes and effective width of the road is reduced in order to achieve systemic improvements.

South Grand: A Flavor All its Own

Road diets are a proven measure to increase safety and make a street more multimodal.

Hampton Avenue is a great choice for a study like this. It is flanked by stable, high-density neighborhoods with lots of functional businesses.

First a little background on Hampton Avenue.

Hampton connects Forest Park at its norther terminus with Gravois at its southern terminus. The full stretch is right around five miles.

Per the St. Louis Street Index, Hampton Avenue takes its name from an urban district in Middlesex County, England. The name first appeared on St. Louis maps in 1913 when the thoroughfare known as Sulphur Avenue between Bancroft and Loughborough was renamed Hampton. The section between Oakland and Manchester avenues was named Billon Avenue until 1921.

I was thrilled to learn that a traffic study was conducted to evaluate possible changes to reduce car traffic, improve pedestrian/cycling connections and make the dense business districts more attractive/viable and part of the neighborhoods.

The October, 2020 study focused on the ~2.1 mile section of Hampton from Chippewa to Gravois, the southern section. Think Target to Willmore Park.

I poured over the Hampton Avenue Traffic Study report with my amateur eyes. The study was conducted in 2019, submitted to the St. Louis Board of Public Service in June, 2019. It was prepared by Lochmueller Group (St. Louis) and Engineering Design Source, Inc. (Chesterfield, MO). Public feedback was received and considered and now it is on the books.

Now will we DO anything about it?

When you think about a road diet, you can imagine who would be most against it: fast food chains. Their modus operandi is get in and get out ASAP. Dedicated curb cuts that allow as much traffic as possible to funnel through their drive thru lanes. That is it. Their business model is the opposite of the small, locally owned sit-down restaurants that want you to have a nice aesthetic experience as well as a good meal or drink.

The latter would clearly benefit from reducing a lane of traffic to include more convenient on-street parking or attractive sidewalk seating.

The study measured current traffic volumes and compared the current conditions to the road diet configuration. The counts were taken during rush hour in February and March, 2019, pre-COVID so it was legit.

Road diet studies also include assessments of the traffic operations, parking, and safety of signaled intersections. For this particular study, eight separate intersections were evaluated.

First some statistics I found interesting from the report:

While the firms that conducted the study do not make a recommendation for or against a road diet, they do offer some suggestions on what it would look like.

The road diet from 4 or 5 lanes down to 3 would essentially run from Landsdowne to Jamieson. This allows a funnel where more lanes are needed at Gravois and Hampton/Germania to the south and Chippewa and Hampton to the north. The latter is one of the busiest intersections in St. Louis.

The parking lane along Willmore Park was not in heavy use, so the recommendation would be to include dedicated bike lanes to mirror the other side of Hampton in this section.

Some intersections would be reconfigured to include short dedicated right-turn lanes. All signalized intersections would include physically raised curb bump outs to reduce intersection wideness, shortening pedestrian crossing distances.

I found the following interesting: Intersection improvements to increase safety are merited at the Hampton Avenue and Jamieson Avenue independent of the road diet alternative. This intersection is excessively large and lacks any pedestrian crosswalks, despite adjoining residential and recreational (Willmore Park) uses. This intersection was the scene of 2 serious crashes (1 fatal and 1 with disabling injury) during the recent 2-year period. Recognizing funding limitations, the road diet alternative reduces the size of this intersection with painted pavement and a physical bollard or planter. The eastbound approach is reduced to 2 lanes (1 left-turn and 1 right-turn). Just a single lane departs the intersection in the westbound direction. Pedestrian crosswalks are provided across the west and north legs. Given the volume of traffic on Hampton Avenue and the absence of a traffic signal, a pedestrian refuge is added in the median of and rectangular rapid flashing beacons are provided to improve safety.

Now for my opinionwe need a road diet project on-going at all times in St. Louis. Studies may be necessary and that great, but a project has to be underway at all times. We have to DO and not just study.

We need road diets north to south, east to west, all over the city. I commend the neighborhoods of St. Louis Hills, Southampton and Princeton Heights for taking this seriously.

We need to chip away at the over-engineered, over-wide roads all over the city. Look at the mess of Tucker Boulevard Downtown/Downtown West or Jefferson or Natural Bridge. Come on, these are too wide and dangerous.

Streetcars once shared many of these streets, so there was a reason they were built so wide, but those days are long gone. Our city streets need a diet.

Hampton is a great target for a road diet, but there will be naysayers. Count on it.

They will have grey hair. They will talk at the highest volume in the room. They will say Hampton is too crowded and a lane reduction is a preposterous idea. Yet, this study pointed out that industry professionals suggest that a street is a candidate for a 4-lane to 3-lane road diet if the average daily traffic volume does not exceed 20,000 vehicles per day. The daily traffic volume along Hampton Avenue was 16,332 which is well below that threshold.

There will be a faction that says why Hampton, its too far gone. Its an auto-centric disaster, move to the older part of the city for this kind of work. I dont buy that. These high-density neighborhoods are very stable and deserve a decent stretch of Hampton to shop, dine and hang out.

Bike lanes on this stretch would be welcomed as well.

There will be opinions that if you reduce a lane of traffic on Hampton, people will just move to the intra-neighborhood streets to avoid it. The published research data suggest that traffic diversion to parallel routes from road diet implementation only ranges from 2% to 15%. Not a big deal, and with the proliferation of speed humps in intra-neighborhood streets, speeding has been greatly reduced in recent years on neighborhood streets.

Intersection wait times will be largely unchanged, if not improved. The wait times at Eichelberger and Nottingham may be increased but for most signal cycles, all vehicles in queue would clear the intersection on a single green. Intersection level of service for the morning and evening peak hours with the road diet concept are shown below, all is flowing well as you can see, no problem intersections at either morning nor evening rush hours.

Again, the study showed that most intersection service times would be unchanged and some even improved, like the Loughborough one.

The relatively low speeds travelled today indicate that it would not be a drastic sacrifice to reduce traffic lanes. People are largely obeying the speed limits (between Delor and Itaska anyhow where speeds were measured).

We need more on-street parking, we need more protected bike lanes. Im perfectly good with a 5 foot space between the bike and car lanes.

Parking along Hampton can be scary, very close to the traffic lanes and opening your door can be sketchy due to the bends in the road and the speeds traveled.

What about cost? Of course there will be public investment necessary to improve the area for residents and businesses. The cost estimate for the cheap/re-striping-only concept is $193,680. I say dont stop there, go whole hog and the impact will be noticeable and permanent. The cost estimate of the full road diet concept is $916,301.

I see this as a righteous use of tax dollars as this part of the city is tremendously dense and the business landscape is varied and valuable to residents.

The impact would be high profile and welcoming to new residents who include walking and biking as priorities in where they will choose to live. If a small restaurant wants a walkable, less speedway-like view from the sidewalk, this will help.

In COVID times when going places has become impossible, riding a bike has become a metal health benefit for me personally and dedicated bike lanes, especially on Russell and Broadway have been great, but a 5 foot buffer between the car and bike lanes would bring me much personal confidence and an aire of safety.

Id happily ride Hampton on the regular if this existed.

Today? Forget about it, no way am I riding a bike on Hampton.

Lets make this happen, and then move on to the next target for a road diet. This can and should be a St. Louis priority.

St. Louis is known for studies that sit on a shelf because our doers are in far fewer numbers than the consultants and staid politicians.

We the people need to guide what we want our neighborhoods and streets to look like.

Do it!

More:
Hampton Avenue Traffic Study - Is A Road Diet On the Menu? - nextstl.com

Heading into the 2019-20 season, Zion Williamson was supposed to one of the leagues main attractions. When the games began, however, the New Orleans Pelicans big man was sidelined with a knee problem; in total, he only played 24 games during a disappointing rookie campaign.

Zion Williamson, however, wasnt going to take those struggles lying down. During the 2020 offseason, the forward retooled his diet and workout plan in the hopes of bouncing back in a big way as an NBA sophomore.

RELATED: What Is Zion Williamsons Shoe Size and How Does It Stack Up Against the Rest of the NBA?

During the past two years, basketball fans have only been able to see Zion Williamson play in fits and starts. When hes on the court, however, its pretty clear that the big man has the talent required to be a legitimate star.

After making a name for himself in high school, Williamson took his talents to Duke. While an infamous shoe blow-out and his subsequent knee injury slowed down his freshman year, the big man still 22.6 points and 8.9 rebounds per game; that was enough to make him the first-overall pick of the 2019 NBA draft.

With the Pelicans, Williamson, unfortunately, fell into somewhat of a pattern. He made his Summer League debut but promptly found himself on the sidelines after bruising his knee; he then returned to the court for the preseason but ended up needing knee surgery. By the time Zion made his regular-season debut, it was January 2020.

While it took him some time to make his professional debut, Williamson proved that he could hang with anyone at the NBA level. During his 24 games as a rookie, he averaged 22.5 points, 6.3 rebounds, and 2.1 assists per appearance. Although its still early in the 2020-21 campaign, he seems to have picked up where he left off.

RELATED: What Are Zion Williamsons Height and Wingspan?

When Zion Williamson is able to take the floor, his talent is plain to see. Over the past year, however, some have been concerned that the forwards body simply wont hold up.

According to NBA.coms official draft profile, Williamson entered the league at 6 feet, 7 inches, and 284 pounds. While that frame played a role in his successZion is pretty nimble, but hes also strong enough to bang bodies in the paintit also raised a few eyebrows around the league.

While the NBA has seen plenty of big men over the years, most of them were conventional, back-to-the-basket centers; Williamson, however, plays an explosive, modern game. That reality caused some pundits to worry that the forward was too heavyand capable of generating too much force when he jumped and cutto have a legitimate basketball career.

Both Williamson and the Pelicans organization, however, have rejected that hypothesis. The forward has even gone on the record as saying that hes only concerned with what his inner circle thinks about his weight.

RELATED: Zion Williamson Fires a Warning Shot at the Entire NBA

Whether you believe Zion Williamsons weight will affect his long-term performance or not, one thing is clear: the forward changed up his diet and workout routine during the offseason in the hopes of a stronger sophomore campaign.

Although no one quite knows what Zion has been doing in the gym, Mens Health did get somewhat of an inside scoop. Beyond push-ups, sit-ups, and running, Williamson revealed that his daily exercise regimen also consisted of two sessions on the basketball court, plus flexibility, strength, and conditioning work away from the court with a trainer, Brett Williams explained.

Zions diet has also undergone a few changes in the hopes of keeping him in peak physical condition.

Meanwhile, his mother Sharonda Sampson took care of his diet by swapping out soul food standards for healthier options, Williams story explained. All the sauce, the bacon, that stuffhe cant have that, Sampson says. Instead, Williamson is sticking to salmon.

A few games into the 2020-21 season, those changes seem to be paying off; Zion reportedly lost at least 25 pounds during the offseason and has been moving better on the court.

No one doubts Zion Williamsons talent. With his new workout routine and diet, the forward may finally be able to prove that hes capable of staying healthy and becoming a legitimate NBA star.

Stats courtesy of Sports-Reference and Basketball-Reference

Originally posted here:
Zion Williamson Changed His Diet After a Disappointing Rookie Year: All the Sauce, the Bacon, That StuffHe Cant Have That - Sportscasting

Before his 10-week six-pack transformation, like many of us, Matthews was aware of what healthy eating looks like. But simply avoiding junk food and maintaining the requisite calorie deficit to hit 5% body fat are very different beasts.

The simplest way to do this is to hand over to the professionals. In this case, they were the nutritionists and chefs at Mens Health Fuel. Throughout the transformation, Matthews took delivery of four meals from the Lean plan, three days a week.

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But then, to prove it can also be done with a little elbow grease in the kitchen, he was left to fend for himself for the rest of the week relying on the simple, healthful meals below to get him through. There was still room for clean G&Ts after work and weekend takeaways.

To reign in his portion control, Stafford cut him a deal he could pile his plate as high as he liked, as long as it was a side plate. Really it all came down to discipline. In the run-up to the photoshoot Id finished three of my four Fuel boxes by 11am, recounts Matthews with a grimace. I messaged my trainer Shaun Stafford to plead for an extra meal. His response was tough luck!, making room only for extra celery sticks, watermelon fingers or Diet Coke. It paid off though, and made the two burgers from Five Guys after the final photo all the more satisfying.

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The new meal delivery service from the experts at Mens Health and Munchfit is ready for your order. Its fit food for a king.

To fuel your weight loss goals and make cutting calories easier weve cooked up a plan youll actually stick to. Our Lean meals are made to cut out calories without losing flavour. They keep the protein high to boost metabolism while adding extra fibre so you dont go hungry. At 35g of protein and just 450kcals these meals are the most convenient way to get all your nutrients.

It couldnt be simpler, really. Head to menshealthfuel.com and let us do the leg work. Youve got enough on your plate.

To chew towards any goal, you need to pick one of our four meal plans. For healthy fat loss, go Lean.

Our expert chefs will then create restaurant-quality meals from the most nutritious ingredients.

We can then Fuel your training with up to 5 meals from Sunday to Friday, across two deliveries per week.

Our restaurant-quality meals are delivered nationwide, directly to your doorstep. We hope youre hungry.

Oats, 50gOat milk, 100mlRaspberries, handfulBanana, 1/2Agave syrup, drizzlePlus1 medium egg, friedLightly-buttered seeded toast

MethodSoak the oats in the milk overnight then top with fresh fruit and syrup before eating. Fry the egg in butter on a medium heat and serve sunny-side up on toast. The eggs protein and oats fibre combine to stop you feeling hungry even on a calorie deficit.

Lamb loin, 1Cauliflower, headChicken stock, cupButter, knobTenderstem broccoli, 100gLemon,

MethodSeason then seared the lamb loin in a pan before roasting at 180C for 8 mins until medium rare. Cut and cook the cauliflower in a pan with the chicken stock for 10 mins then puree in a blender with a knob of butter. Sautee the broccoli in a frying pan for 5 mins then finish with a drizzle of lemon.

MethodOrder, open the door to the delivery man and then get stuck in. By cutting out his usual hummus and halloumi sides, Matthews saved calories without having to give-up takeaways for 10 weeks.

Clean Co. Gin, 50mlTonic water, 100mlIce, lotsLemon, wedgeMint, sprig

MethodPour the gin and tonic over ice, garnish and relaaaaaax.

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Spencer Matthews' Fat Loss and Six-Pack Diet - Men's health UK

Its that time of year again although for most of us, New Years resolutions are probably the furthest things from our minds.

If youve managed to get past checking the daily coronavirus updates and constantly changing travel and holiday plans to think about your goals for 2021, weight loss, healthy eating and fitness are usually on the list.

While lockdown saw some people embrace home exercise and ramp up their fitness regimen, others packed on the pounds in isolation.

Weve been bombarded with celebrity weight loss stories and the diets they underwent to shed the kilos this year.

But one expert is warning its time for no more diet w*nkery.

Canberra-based nutritionist Kate Freeman believes diets are dead and is on a mission to get people to replace food stress with the confidence of healthy eating habits.

How often have you had success with a diet, only to then crash and burn and end up in the same place, or even worse? she said.

You can lose weight, have more energy and feel fitter and stronger without needing to follow an unhealthy and unrealistic diet.

While diets are focused on rules and limiting choice, healthy eating is all about developing a deeper understanding of food to give you options and flexibility.

RELATED: Hacking your way to a healthier holiday season

Ms Freeman said she had heard too many horror stories about restrictive diets that delivered short-term results but quickly led to food guilt, confusion, binge eating and body dissatisfaction.

She said even motivated dieters hit the wall eventually and found it hard to get back up.

Diets can deliver quick results, but they also come with stress and anxiety, Ms Freeman said.

They cant deliver long-term healthy living. There is so much diet w*nkery out there hurting people who are trying to do the right thing for their bodies and their lives.

No more diet w*nkery building healthy eating habits delivers long-term results.

RELATED: Three steps behind womans 32kg weight loss

Ms Freeman hosts a daily nutrition podcast and YouTube series called the The Daily Dollop which covers sustainable approaches to all the diet hot topics including sugar and carbs, snacking, cravings, weight loss and meal planning.

She also runs Australias only online healthy food habit-building program, The Healthy Eating Hub.

Healthy eating is a skill that can be mastered without the emotional manipulation from the diet industry, she said.

The program breaks healthy eating down into small, achievable chunks such as choosing wholefoods, having a balanced plate or first focusing on making changes to breakfast.

Ms Freeman said other programs were fixated on calories which often didnt achieve results.

Heres her tips for what not to do:

Dont set unrealistic expectations of weight loss True fat loss takes time. It is slow. If your expectations are too high, than theyre likely not going to be met. However, its highly likely what youre doing is working, you just cant see it yet. But because our expectations arent met youll give up, which is definitely not getting you to your goal. Shows like The Biggest Loser and Instagram testimonials warp our expectations of what is real. About half a kilo a week is good to aim for on average. Also remember that weight loss is NOT linear and peaks and troughs over the weeks and months. Be patient and use other markers of success such as how youre feeling or tracking your consistency with healthy habits.

Dont create yourself a set of food rules to follow No chocolate. No sugar. No gluten. No meat. No junk food. Unless you have a medical or ethical reason for avoiding these, you dont need to cut them out. Dont set yourself a rule that youre only going to rebel against later. Psychology tells us that rules are an inferior way to produce long-term change.

Dont cut out whole food groups There is no need to cut out foods to lose weight. Weight loss requires the creation of an energy deficit and health requires consistent diet quality. This means that you need to know how much energy your body needs and eat accordingly AND that what youre eating offers your body plenty of vitamins, minerals and other health promoting components.

Dont do a detox or cleanse There is no scientific evidence this works. It will not result in long-term weight loss. Short-term fluid loss, yes. Long-term fat loss, no.

Dont buy expensive supplements These are often costly with no scientific backing and in the context of a consistently poor diet will not result in weight loss.

Dont get too strict on your food Yes, weight loss requires an energy deficit. However, if you cut back too drastically on your energy intake youll end up hungry, tired and prone to overeating at your next meal. Create a modest energy deficit that you can stick too, so your body has enough energy to function but is also sufficient to get slow, steady weight loss that lasts.

Dont try to change everything all at once Psychology tells us that self-initiated change is challenging and requires critical thinking, trial and error and a maintenance phase before it becomes part of your life. Its simply impossible to do this long-term. You may be able to do it short-term, but once you cant do it any longer, the weight comes back on.

Dont fantasise Fantasising is actually counter-productive to long-term behaviour change. So ditch the #fitspo that makes you feel #crapso and set yourself realistic and sustainable changes that you can actually stick to. That way you not only lose weight in the short-term, but you do it for life.

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Diets are dead: The best way to tackle weight loss in 2021 - NEWS.com.au

Looking to get healthy in the new year? Before you decide to follow some kind of crazy workout regiment or fall victim to a terrible diet trend, it's important to note what really works in terms of getting healthy and losing weight: nutrition. The pandemic caused quite the curveball for many people in 2020, which means treating our bodies with care through good nutrition practices is vital. This is why we decided to list out some of the top superfoods to add to your diet in 2021 so you can feel ready to tackle the new year with confidence.

In order to determine the top superfoods to add to your diet in 2021, we consulted Dr. Penny Kris-Etherton, PhD, RD, and Science Advisor at HumanN. Here are the different superfoods Dr. Kris-Etherton recommends, and for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Dr. Kris-Etherton points out how leafy greens are low in calories but packed with many nutrients including fiber, vitamins (A, B, C, E, and K), and minerals (calcium, magnesium, potassium, selenium, zinc, and iron). They are also a great source of flavonoids and carotenoids, which can help ward off inflammatory and chronic diseases.

Here are The Healthiest Types of Lettuce and Leafy Greens Ranked by Nutrition.

"Nuts and seeds are a source of plant protein, healthy fats (unsaturated fatty acids), fiber, minerals (magnesium, potassium, calcium, plant iron, and zinc), and contain vitamins B1, B2, B3, and vitamin E," says Dr. Kris-Etherton. "They are a source of antioxidants and polyphenols that have anti-inflammatory properties. They can help control body weight, manage blood cholesterol, triglycerides, and glucose levels. Research also has shown that nuts decrease the risk of cardiovascular disease and stroke, type 2 diabetes, metabolic syndrome. And may benefit overall mortality, risk of cancer, and age-related cognitive function."

Dr. Kris-Etherton points out that omega-3 fatty acids can do wonders for your body. They help to reduce the risk of cardiovascular disease, sudden cardiac death, and blood clots. It keeps the lining of your arteries smooth and free of damage and can raise levels of HDL "good" cholesterol. And, it can help lower blood pressure. Needless to say, including omega-3 fatty acids into your dietespecially the kind you can find in fish and seafood like salmonis a great superfood to include in your 2021 eating plan. Start incorporating seafood into your diet today with these 43 Healthy Seafood Recipes That Are Surprisingly Easy to Make.

According to Healthline, berries are full of vitamins, fiber, and antioxidants that work wonders for your body. Fiber is good for your digestive system, gut, and even can help you lose weight. Antioxidants help with reducing the risk of cancer and other inflammatory diseases. Here's Why You Need Antioxidants In Your DietAnd How To Eat More Of Them.

Citrus fruits are full of all kinds of nutrients including vitamins A, C, B6, calcium, potassium, folate, magnesium, phosphorus, and copper. Dr. Kris-Etherton also points out that citrus fruits contain a good amount of antioxidant properties (similar to berries), and can help protect you against cancer, keep your brain sharp, and boost skin health.

Foods that have high nitrate levels have been proven to help with exercise performance, lower blood pressure, and help brain function, according to Healthline. Dr. Kris-Etherton recommends incorporating foods such as beets, green leafy vegetables (like spinach), celery, carrots, citrus fruits, pomegranates, and watermelon into your diet.

Speaking of, Here's Why You Should Add Beets to Your Diet.

Whole grains are a great source of dietary fiber, which is a key nutrient you need in your diet for a healthy digestive tractand for losing weight. Whole grains still include that essential fiber in their product, while most white breads and processed carbohydrates are stripped of those natural qualities. Plus, Dr. Kris-Etherton points out that fiber can help lower LDL "bad" cholesterol, prevent small blood clots, and help to maintain steady blood sugar levels.

Some of the best whole grains to include in your diet include amaranth, barley, buckwheat, corn (including whole cornmeal and popcorn), millet, oats, quiona, brown or wild rice, rye, sorghum, teff, certain types of wheat.

So next time you're at the store, skip that white bread and grab a whole grain bread or a pack of whole grain, seeded rolls for your sandwiches. It will make the world of a difference for your health in 2021.

Stock up today on one of these 8 Healthiest Breads to Eat for Weight Loss.

Along with whole grains, legumes are a great source of fiber and are incredibly low in calories. Plus, legumes have a high level of protein, which is great if you're looking to eat more plant-based meals in 2021. Dr. Kris-Etherton points out some of the best legumes you can buy such as chickpeas, peanuts, black beans, green peas, lima beans, kidney beans, black-eyed peas, Navy beans, great-norther beans, pinto beans, soybeans, and lentils.

Legumes have been proven to help improve glycemic and lipid control for those who are diabetic, helps to lower blood pressure and cholesterol, assists in controlling your weight, and lowers your risk of heart disease, according to Medical News Today.

Looking for good superfoods to add to your smoothies? Here are the 11 Best Superfood Powders, Recommended by a Nutritionist.

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Top Superfoods to Add to Your Diet in 2021, According to an MD - Eat This, Not That