A month ago, five Washington Post staffers embarked on a 30-day diet, each looking for a way to reset their eating habits.

Now, theyre turning the page, but this is much more than a tidy endpoint: Its the beginning of making their new, healthy habits stick.

This monthlong challenge wasnt a contest per se, and there is no one winner; all the staffers made their chosen plans work for them, and each has good results to show for it. Collectively theyve freed themselves from unhealthy habits and adopted positive ones; they have been enjoying more nutritious foods and less hyper-processed, sugary stuff; they have been eating more sensible amounts more mindfully; and they feel better and have lost weight.

But, predictably, life also got in the way of some of the goals they set with house moves, IRS audits, traffic jams, travel and irresistible parties interfering with their best intentions.

I spoke with each of them to get their main take-aways from this diet experiment, and help them strategize all-important next steps. I also managed to convince them to let me check in with them next January to see how they have fared a year later.

If you started a diet on Jan. 1 like they did, or otherwise made resolutions to live healthier, this is an invitation to pause, reflect on your successes and, perhaps, dreams dashed over the past month and recalibrate your plan so you can keep moving forward.

Hopefully, the insights shared here will inspire and inform your own next steps.

Kendra Nichols: The Whole30

Kendras wise words to those thinking about the Whole30 diet is to be smart about planning when to start. For her, this challenge was smack in the middle of a move, making it more stressful and difficult than it otherwise would have been. Being between homes and unable to locate the right cookware amid all the boxes, she found it nearly impossible to achieve one of her main personal goals: trying an array of new recipes. She also told me she was crankier than usual, to the point where her co-workers dubbed her diet persona Whole30 Kendra. But she admirably stuck it out, and lost 9 pounds in the process. Along the way she learned, among other things, that it suits her to eat a hearty breakfast so she isnt hungry again until lunchtime, and that she can live happily without a vending-machine sugar fix or the 20-ounce diet soda she had been drinking daily.

Kendra has done Whole30 before, and does well with a strict set of rules to follow. The downside has been that when the diet is over, she is left rudderless and winds up returning to her old habits. Last time she did Whole30 she skipped the reintroduction phase (in which you gradually add back the forbidden foods) and went straight to cake. This time she is thinking more long-term.

Shes going to view the suggested reintroduction as an extension of the rules, following the specific 10-day transition the book offers. Even more, Im going to make myself a little rule book to follow thereafter.

This personal, formalized structure will go a long way toward helping Kendra achieve what she called her ultimate goal: making moderation the new normal.

Tom Sietsema: Weight Watchers

Tom sees food through a somewhat different lens after following the Weight Watchers program for the past month.

The plan makes you aware of the consequences of different choices, he says.

Having been allotted 36 points a day, Tom quickly learned that some foods, like what became his go-to snack, almonds and clementines, offer more satisfaction for fewer points than, say, peanut butter-filled pretzels. And that sometimes you have to choose between a cupcake and a second glass of wine.

While he wont continue to track his points, he says, Doing it a full month, it gets drilled into you ... Now I know what to do.

Besides making smarter choices, he also knows that exercise is a key component, and he is committed to keeping it up regularly.

He also knows its OK to go off the rails a bit once in a while. Confronted with some fabulous restaurant meals (as he frequently will be as the Posts food critic) and a once-in-a-lifetime charity event, he indulged, but even did that mindfully, choosing oysters instead of prosciutto and staying conscientious about portions.

In alignment with the Weight Watchers philosophy, he says: You can splurge just get back on track right after. Enjoy it, mindfully, then forget about it. Dont feel guilty.

Sure, Tom could have lost even more than seven pounds this month without those splurges, but I believe the experience of being able to get back on track, and the knowledge that you can continue toward your goal weight and indulge, is an even more valuable achievement in the long run.

Joe Yonan: Buddhas Diet

Joe is the only one of the five who plans to continue his diet indefinitely, a testament both to the flexibility of Buddhas Diet with its only limitation a nine-hour time window for eating and Joes balanced approach to it. I worried he would be weak from hunger at his morning workout (so he could eat a later dinner) or eat a 5 p.m. dinner alone at his desk rather than with his significant other, or get pulled over for speeding and try to explain to the officer that he had to rush home to eat on time. But although Joe did skip eating before his workouts, he felt fine doing it, and although he had to pass on grabbing a late bowl of ramen with friends one night, he found it easy enough to plan ahead so as not to sacrifice the social pleasures of mealtime. His sage advice: The overarching philosophy is to have a mindful relationship with food, so dont get too anxious about a few minutes here or there. The worst thing would be to let the deadline make you scarf your food down.

In the past 30 days, he has broken the habit of mindlessly munching after dinner, has realized he doesnt have to grab for food at the slightest twinge of hunger and has lost five pounds.

I couldnt have done this without tea, he says. Tea helped slow his pace and calm him as he sipped, and because it is allowed outside the nine-hour window as long as it doesnt have sweeteners or milk.

Another key strategy was preparing food ahead, stocking his refrigerator on the weekends with building-block ingredients such as blanched and roasted vegetables, so he could quickly pull meals together on the weekdays.

Once Joe reaches his goal weight (he has another 25 or so pounds to go), his maintenance plan is to add a second cheat day.

From what I can tell, Joe has landed on a sustainable way of life that fits him perfectly.

Bonnie S. Benwick: SouperGirl Cleanse

Bonnie is officially sold on soup. The words soup diet sound a little crazy, she says, but its a food that everyone should eat every week its a good go-to.

This month has helped Bonnie reach her main goals of eating more vegetables and getting portions in check.

At first she worried the soups wouldnt be enough, but found the opposite to be true. (The volume of vegetable-based soups and the fact that their heat slows you down make them especially filling.) The big takeaway is her realization that she can be satisfied without overeating, and she now is more in touch with how food makes her feel. She also has stopped eating past 9 p.m.

Her long-range plan is to make soup every week so she always has it on hand.

She is also going to pay attention to how she feels as she eats, savoring slowly, and tuning into her level of satiety rather than continuing to eat just because her mouth wants more food.

Bonnie wasnt weighing herself this month, but she recently bought a scale so she can track her weight as an incentive and an indicator and if she gets off track, she will do another week of the SouperGirl Cleanse to reorient her. She also has an exciting event to inspire her to maintain these healthy changes: her sons wedding in October.

Adam Kilgore: Offseason reset

The notion that you can slip up and then move on gives Adams plan the potential for longevity. He did that a few times this month, with restaurant meals and vacations that drove him off-plan. But his core changes focusing on healthful whole foods, limiting alcohol and exercising more still led the way, and he has dropped 16 pounds as a result. His positive attitude of embracing the good choices you are making rather than yearning for what you are missing also goes a long way toward his success.

Adam told me that the realization that it doesnt have to be all or nothing that he can see results even if he dips off his plan here and there gives him a good template for how to keep this going after April, when he typically returns to his weight-gaining spiral. I pressed him to come up with specific strategies to put into place at that time, and he outlined this sensible three-pronged approach: 1) weigh in at least once a week; 2) exercise at least twice a week; 3) avoid alcohol for at least two days a week.

Adams overall advice to those embarking on a healthier way of life is simple but profound.

Its something we could all make our mantra year-round: Whatever choice you are making, make it a good choice. Then do it again.

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The 5 Diets Project: Everyone lost, and everyone gained - Greensboro News & Record

As I trust most of you know, My Cousin Vinny is a terrific movie.If you havent seen it, I certainly recommend it.The characters are indelible; the dialogue is terrific; the courtroom tension and the comedic absurdity, both dosed perfectly; and in the end, the good guyswell, I dont want to spoil it.

For todays purposes, my interest is limited to this scene that takes place in a jail cell, as Vinny explains to his cousin/client, the defendant, how compelling the prosecution case can seem and yet be wrong.Of course, they both know the prosecution is wrong- as does the audience- because the defendant is innocent.

I thought of this not long after seeing a video of a recent talk at the Zurich Heart House, sent to me by a colleague, in which a prominent cardiology researcher- known mostly for studies of pharmacotherapy- contends that meat is protective against heart disease, fish is neutral, and vegetables useless.You can look into the researchers platform here, but I cant seem to share the YouTube video.It is no longer accessible, which seems to suggest that somebody other than me found more than a bit amiss with it.

Before debunking this obvious nonsense, lets revisit with Vinny.The prosecution in that trial was wrong, but not unreasonable; incorrect, but not insincere.I am inclined to say the same of Dr. Yusuf, whose overall body of work I very much appreciate.However, in the no-longer-accessible-video, he starts out by noting that he is not expert in nutrition.Thats an odd beginning for a rant against just about every contention predicated on the weight of scientific evidence, and common sense in that very field.It would be as if the attorneys opposing Vinny started out declaring no actual expertise in criminal law.

But leaving out the oddity of self-disqualification, Dr. Yusufs argument that carbohydrate causes heart disease, fat is protective, vegetables are of no help, fish is neutral, and meat is beneficial - is very much like the prosecution case as Vinny characterizes it.Convincing, through legerdemain- but unequivocally wrong.

The irony is that Dr. Yusufs own published work, and his own published assertions about trial design, contribute mightily to the rebuttal.

The study discussed at the Zurich Heart House by Dr. Yusuf last week- the INTERHEART Study- does, indeed, involve some 150,000 people from 17 countries.But, it is a case-control study.

I suspect most people celebrating the talks invitation to consume more pepperoni dont know what that implies, but as someone who has authored textbooks on the matter, I do.This is one of the weakest forms of epidemiologic research, prone to many interpretation errors, subject to many forms of bias, useful for generating but not testing hypotheses, and utterly useless for establishing cause-and-effect.This is fact, acknowledged by all who are trained in epidemiology.More interesting, it is a position Dr. Yusuf has himself advanced, arguing the need for large, simple randomized trials to avoid just such pitfalls.

Of course, there are large, randomized trials showing what dietary patterns defend against heart disease and death- again and again- and they refute the position taken by Dr. Yusuf in his very odd, recent talk.Predictably, perhaps, he made no mention of them.

But that is far from the most damning argument in Dr. Yusufs own body of work against the errant conclusions in the Zurich talk.Consider, for instance, this paper of his about the INTERHEART Study, published in the New England Journal of Medicine in 2014.The abstract states the case in language perfectly clear to scientist and non-scientist alike: cardiac risk factors were more abundant in affluent countries, but cardiac events and death were more common in poor countries.Dr. Yusuf even tells us why that is likely to be the case: better, more routine pharmacotherapy (the main focus of his career), and revascularization (angioplasty and coronary bypass), in the affluent countries.

The logical fallacy in Dr. Yusufs recent conclusions- among them, that meat is protective against heart disease and vegetables are not- is not only flagrant, but flawed at a level that would earn demerits in epidemiology 101.I say this reluctantly, and with genuine surprise that a scholar would so misconstrue even his own work, which has shown just the opposite about both heart disease, and stroke.

Poor countries traditionally eat little meat, and have a very high intake of carbohydrate.In some cases, they have a high intake of fat, too, but from plant sources rather than animal; this is true, for instance, in rural Greece and other Mediterranean populations.In almost no instance do they have a high intake of saturated fat.We know, because its on prominent display, that when countries with traditionally high-plant, high-carbohydrate, low-saturated-fat and low animal food diets switch to the more affluent pattern of eating more meat, their rates of obesity and chronic disease rise.This is perfectly clear in both India and China.In this matter, too, Dr. Yusufs own prolific work inveighs against his recent ruminations.

True poverty has its own serious drawbacks, of course, from general deprivation and stress, to prevalent substance abuse, nutrient deficiencies, and poor medical care.The main reason people do or dont develop coronary arteries plugged up with plaque happens mostly at home, and is all about lifestyle; but the main reason they do or don't have a MI or die of one happens mostly in hospitals, and is all about modern medical care.The very weak, case-control data recently tortured by Dr. Yusuf almost certainly mean that rates of death from heart disease are lower where meat intake is higher because those are the very places where more affluent populations get state-of-the-art cardiac care.

Or, if you prefer the sound bite version: eat your fatty meat, skip the vegetables, and you can stick around anyway thanks not to good health, but the technical skills of your cardiothoracic surgeon.

To see the truth about the prosecutions case, Vinny says you must turn it around, and look at it another way; he compares the geometry of a card to a brick to make his case.If we apply that basic logic here, we might ask: well, what happens within a given population, where access to medical care is the same, when diet is changed?We have the answer.Randomized trials including the Lyons Diet Heart Study, Predimed, and others have shown, over a span of years and in multiple countries, that shifts to more plant foods, unsaturated oils, and less meat reduce heart disease, other chronic disease, and rates of premature death from all causes.

In My Cousin Vinny, the prosecution was not insincere- but they were most assuredly incorrect.Just like them, Dr. Yusuf may have shown views of an argument that looked convincing to the gullible, but that prove to be nothing more than a house of cards.

Senior Medical Advisor, Verywell.com

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My Cousin Vinny's Diet - Huffington Post

A study published by the Korean society of Clinical nutrition, has discussed the findings of an experiment done at a Korean Middle school. In this experiment, 40 subjects (26 students and14 teachers) switched from their normal diets to a vegetarian diet, for a period of 12 weeks. Participants had to answer a questionnaire and do a blood analysis before and after the experiment

After 12 weeks on a completely vegetarian these were results:

1) BMI (body mass index) was reduced. So all participants lost weight 2) TC (Total colestherol ) was reduced in both groups 3) LDL-C (low-density lipoprotein cholestherol ) or bad cholesterol were reduced 4) Serum calcium and Vitamin B12 was increased in the students and teachers 5) Teachers reported to be less stressed 6) The number of participants facing functional constipation decreased

These results are just a confirmation of a previous study that proved, through a randomized controlled trial of 41 subjects, that increasing the intake of whole grains, fruits and vegetables have an the anti-oxidative effect on the body, which is promoted by a large amount of vitamins that protect cells from the oxidation-induced damage. So, a more vegetarian focused diet may also work as a preventative measure and treatment of various chronic diseases including obesity, diabetes, constipation, and cancer.

The International Journal of Medical Sciences has published review-summary of two in vitro studies performed on the anti- colorectal cancer properties of flavonoids, the polyphenolic compounds found in various fruits and vegetables known to possess antioxidant activities. The most common foods flavonoids are found in are: grapefruits, oranges, tomatoes, blueberries, almonds, pears, strawberries, watermelon and others

In what way do Flavonoids work in the body ?

1) Interfere in the pathway of the most important signaling pathways involved in the diagnosis of colon rectal cancer. 2) Affect one or more of these pathways, resulting in the inhibition of CRC.

In yet another study it was reported Vegetarian and vegan diets increase beneficial plant foods and plant constituents, eliminate the intake of red and processed meat, and aid in achieving and maintaining a healthy weight. The direct and indirect evidence taken together suggests that vegetarian diets are a useful strategy for reducing risk of cancer.

According to Colorectal Cancer statistics, this type of cancer is the second leading cause of cancer death in the United States. So, researches that involve no invasive ways to treat and prevent millions of people developing cancer and other chronic illnesses related to diet are extremely important

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12 weeks in a vegetarian diet improves bowel habits, reduces stress and increases nutritional status - eMaxHealth

A 5-day fasting diet can safely reduce the risk of developing heart disease, cancer, diabetes, and several other health conditions, says a study published in Science Translational Medicine.

A group of 100 adults enlisted their participation for the study: they were divided into two groups, one having to adhere to a special, low-calorie diet that is tantamount to fasting, and the other acting as the control, sticking to their normal eating habits for a period of 3 months. The two batches were compared by a team of researchers from the USC Leonard Davis School of Gerontology.

The effects of this regimen were analysed, and the findings show a decrease in cardiovascular risk factors pertaining to blood pressure, inflammation, fasting glucose level, and levels of a hormone known as IGF-1 which affects metabolism. The fasting-mimicking diet also appears to have contributed to weight loss caused by a reduction in total body fat and trunk fat, and not in muscle mass. The risks of heart disease, diabetes, and heart disease, as well as of other age-related diseases appear to have, thus, been lowered through this diet.

The special diet, lasting for 5 days every month, was composed of food items provided by nutrition company L-Nutra. It was meant to mimic water-only fasts, and limited daily calorie intake between 750 and 1,100. The proportions of proteins, fats, and carbohydrates were precisely defined. After the three-month period, the control group switched to the special diet as well.

The researchers observed that those initially on the fasting-mimicking diet (the first group) lost around 3 kilograms, and their waistlines decreased by 2 to 5 centimetres. Their systolic blood pressure, which was within the normal range at the start of the experiment, decreased by 4.5 mmHG, while their diastolic BP dropped by 3.1 mmHg. Their IGF-1 levels went down to a range associated with a lower risk of developing cancer (21.7 ng/mL 46.2 ng/mL).

Furthermore, participants of the second group showed similar effects when they were moved to the fasting diet. These effects also did not vanish when the participants went back to their normal routine.

The researchers say that the apparent benefits of this diet were more pronounced for those who were already at risk of the diseases.

Fasting seems to be the most beneficial for patients who have the great risk factors for disease, such as those who have high blood pressure or pre-diabetes or who are obese, explains researcher Valter Longo.

While the study demonstrates that the diet in question is both effective and safe for humans, Longo adds that more studies have to be conducted, on a larger scale, to confirm the results of this study.

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5-Day Fasting Diet Lowers Risks of Heart Disease, Cancer, & Diabetes - Island Crisis News

20 February 2017 Here are some helpful tips on how to recover from all those lovely festive treats and get back to healthy eating.

The holiday season is notorious for overindulgence. This is why the start of the new year is all about recovery and maintenance. A clever way to help to ensure you are getting all that you need is to consider including a daily multivitamin routine in addition to making good food choices and strive for that balanced diet. Try following these tips to help you be on the pathway to a healthy lifestyle.

1. Ditch the diet. Yes, thats right. Allow yourself some leeway and the odd indulgence; just aim for moderation and not stringent diets that are going to be very hard to maintain.

2. Be a food snob. Parties, work functions, dinners these are all associated with tempting but unhealthy food options. So, before you plate up, do a quick scan and go for the healthiest options. But be sure to reserve a small part of your plate for that one unhealthy temptation. That way youll be nutritionally satisfied while not feeling cheated.

3. Downsize your plate: Most restaurants offer plates and portions that are far bigger than the average person needs. But if its there, chances are youll eat it. Try to dish up on a smaller plate, and before you head back for seconds, take a few minutes to evaluate just how hungry you still are.

4. Eat first: If youre going out for the day or even heading out with friends for a braai, eat before you go. You probably wont get around to ordering your meal or enjoying the food from the braai until much later, by which time you will be ravenous and eat more than you really need.

5. Bring your own food: If youre invited to someones house for a meal, take along your own healthy dish. Not only will you know that theres at least one thing you can safely munch on, but your host might also be grateful for the contribution.

This article is provided through a sponsorship from Pfizer in the interests of continuous medical education. Notwithstanding Pfizer's sponsorship of this publication, neither Pfizer nor its subsidiary or affiliated companies shall be liable for any damages, claims, liabilities, costs or obligations arising from the misuse of the information provided in this publication.

Readers are advised to consult their health care practitioner for specific information on personal health matters as this is not the intention or purpose of the publication. Specific medical advice or recommendations on the clinical management of patients will not be provided by Pfizer. In this regard Pfizer does not support the use of products for off label indications, nor dosing which falls outside the approved label recommendations and readers must refer to the Package Insert of any product for full prescribing guidelines.

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5 ways to ensure you stick to your healthy eating plan - Health24

Following a diet that mimics fasting may reduce risk factors for disease in generally healthy people, according to a small study.

Dr. Min Wei of UCLA's Longevity Institute and colleagues tested the effects of the fasting-mimicking diet on various risk factors for diabetes, heart disease, cancer or other conditions.

The diet (FMD; brand name ProLon) is low in calories, sugars and protein but high in unsaturated fats. Forty-eight study participants ate normally for three months while 52 ate FMD for five days each month and ate normally the rest of the time. After three months, the groups switched regimens. Although all participants were considered healthy, some had high blood pressure, low levels of "good" cholesterol, and other risk factors.

A total of 71 people completed the study, which was published in Science Translational Medicine. Body mass index, blood pressure, blood sugar and cholesterol improved with FMD, but mainly for those who were already at risk. Side effects were mild, including fatigue, weakness and headaches.

Wei and Dr. Valter Longo of the University of California, San Diego, said in an interview published in the journal that while "the great majority" of participants had one or more risk factors for diseases such as diabetes, heart disease or cancer, "FDA trials will be necessary to demonstrate whether periodic FMD is effective in disease prevention and treatment."

Dr. Joseph Antoun, CEO of L-Nutra, Inc., which produces FMD, told Reuters Health by email that FMD "is intended for use by individuals who want to optimize their health and wellbeing, by overweight or obese individuals who want to manage their weight in an easy and healthy way, and by people who have abnormal levels of biomarkers for aging and age-related conditions."

That said, Antoun acknowledged that if you have common conditions associated with overweight and obesity such as diabetes, cardiovascular disease and cancer, you should not use FMD without a doctor's approval.

The product also should not be used by children under 18 or pregnant or nursing women. And it's not for you if you have certain metabolic diseases, liver or kidney disorders that may be affected by the very low glucose and protein content of the diet, or if you have nut or soy allergies. What's more, it "should never be combined with glucose-lowering drugs, such as metformin or insulin," according to Antoun.

Registered dietitian Ashlea Braun of the Ohio State University Wexner Medical Center in Columbus pointed out that researchers compared the fasting-mimicking diet to participants' usual diet. "Therefore, we don't yet know how this diet stands up against long-standing approaches already shown to be beneficial, such as the Mediterranean or DASH Diet."

"It's not clear if (FMD) enables individuals to consistently meet all micronutrient requirements," she told Reuters Health by email. "It's also not known how this type of restrictive diet affects muscle mass in the long term, and what impact this has on various indicators of health."

"Although there is some evidence showing these type of restrictive diets can help 'jump start' people considering lifestyle changes, more research is definitely needed before this is recommended for individuals," Braun concluded.

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'Fasting-mimicking' diet said to reduce risk factors for aging - Fox News

Men's Health

'I Made 3 Changes To My Diet, and Finally Got a Six Pack' Men's Health Carl Parnell remembers being a picky eater at 7 years oldso much so, that his parents just fed him whatever he wanted. While he's been involved with soccer most of his life, the 37-year-old UK native was always a chubby child, even through his ...

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'I Made 3 Changes To My Diet, and Finally Got a Six Pack' - Men's Health

We do not always need a definitive RCT to know what we know; and I make a living running such trials. Suppose you wanted to know with something nearing certainty what specific dietary pattern was best for human health. How would you proceed?

First, you would need to define best in an operational (i.e., measurable) way. Does best mean lowers LDL in the short term, or does it mean raises HDL, or both? Does it mean it lowers inflammatory markers, or insulin, or blood glucose, or blood pressure? Does it mean all of these, or does it mean something else? Is the short term one month, or three, or a year?

I dont think any of these, or anything like them, really satisfies what we think we mean when we say best for health. I think the intended meaning of that is actually rather clear: the combination of longevity, and vitality. Years in life, and life in years, if you will. I think a diet is best for health and yes, I have wrestled with this very issue before if it fuels a long, robust life free of preventable chronic diseases (e.g., heart disease, cancer, stroke, diabetes, dementia, etc.) and obesity, and endows us with the energy both mental and physical- to do all we want and aspire to do. That, I think, is a robust definition of best for health.

We are obligated to wrestle comparably with the operational definition of a specific diet. Low fat, or low carb dont mean much. A low fat diet could be rich in beans and lentils, or made up exclusively of lollipops. A low carb diet could cut out refined starch and added sugar, or exclude all fruits and vegetables. Lets not belabor this, and simply concede that the relevant test to prove that one, specific dietary prescription (e.g., the Ornish diet, or the South Beach diet, or the DASH diet, etc.) is best is to establish optimized versions of the various contenders, from vegan to Paleo, and put them up against one another directly.

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And now our tribulations begin. As we noted at the start, our outcome is the combination of longevity and vitality. To get at longevity, we need a very long trial; in fact, our trial needs to last a lifetime. So, just to get started, we are toying with the notion of a randomized trial running for 80 to 100 years.

Since we are comparing optimal versions of diets reasonably under consideration for best diet laurels, we may anticipate that our study participants are apt to be healthier, and longer-lived in general than the population at large, consuming the lamentable typical American diet.

Thats a problem too. If our entire study sample does well, it raises the bar to show that one of our diets is truly, meaningfully better than another. The smaller the difference we are seeking, the larger the sample size we need to find it. That now means we need not only a RCT unprecedented in length, but unprecedented in size, too. We need to randomize tens of thousands, if not hundreds of thousands to study the effects of competing diets on vitality and longevity at a cost that is staggering to contemplate, and would certainly run into the billions of dollars.

This study has not been done. This study will not be done. But, so what?

Lets contrast our ostensible need for this RCT to how we know what we know about putting out house fires. There has never been, to the best of my knowledge, a RCT to show that water is a better choice than gasoline. Do you think we need such a trial, to establish the legitimacy of the basic theme (i.e., use water) of the right approach? Would you, and your home, be willing to participate in such a trial when you call 911 knowing you might randomly be assigned to the gasoline arm of the study?

I trust we agree that observation, experience, and sense serve to establish beyond the realm of reasonable (or, even, any) doubt that water is generally good for putting out house fires, and gasolinenot so much.

My friends diet is the same. The want of a RCT addressing this kind of water versus that does not mire us in perpetual cluelessness about the basic approach to putting out fires. Sure, we could do RCTs to add to what we know, but the want of such studies does not expunge what we already know based on empirical evidence, long experience, observation, and sense.

A diet comprised principally of minimally processed vegetables, fruits, whole grains, beans, lentils and pulses, nuts, seeds, with plain water preferentially for thirst is the best theme for human and planetary health alike, and runs commonly through all the legitimate, specific contestants, just as water is the best theme when aiming a fire hose. To conclude otherwise is to misconstrue the utility of randomized trials, succumb to their tyranny, and lose our way in a bog of tribulations.

Dr. David L. Katz, http://www.davidkatzmd.com; is founder, True Health Initiative.

Excerpt from:
Dr. David Katz, Preventative Medicine: Diet Trial Tribulations - New Haven Register

News8000.com - WKBT

Dangers Of Gluten-Free Diet 5newsonline.com HEALTHWATCH - People who eat a gluten-free diet may be at risk for increased exposure to arsenic and mercury. Scientists found that people who reported eating gluten-free foods had higher concentrations of arsenic in their urine and mercury in their ... Gluten-free diet: What's allowed, what's not?News8000.com - WKBT Toxic metal at higher concentrations in gluten-free food?Fox News The hidden health risk in gluten-free dietsWell+Good I4U News -Tech Times -LWW Journals all 45 news articles »

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Dangers Of Gluten-Free Diet - 5newsonline.com

Want to be sure youre eating enough protein to maintain your muscle mass? Be careful about which sources you choose. Here are four common sources of protein that our dietitians believe will do you more harm than good:

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Hot dogs, bacon, sausage and other processed meats may be your guilty pleasure. But their price tag for your health is high.

Hot dogs have very little nutrition for the amount of calories youre consuming, and contain only a small amount of poor-quality protein, says Emily Bostin MS, RDN, LD. Theyre loaded with preservatives and contain mechanically separated meat (pink slime), she notes.

Adds Julia Zumpano, RD, LD, Hot dogs and other processed meats such as salami, pepperoni, and sausage generally contain less protein than a piece of fresh lean meat or fish.

Their high saturated fat and sodium content raises cholesterol and blood pressure, and encourages weight gain.

Most worrisome of all, processed meats are considered carcinogenic. Many contain nitrates or nitrites, which studies link to several cancers. Regularly eating processed meats is correlated with an increased risk of colorectal cancer.

Eating lots of red meat meaning beef, pork and lamb can be hazardous for your health.

Grain-fed red meat is the worst source of protein, due to its high saturated fat content and impact on the environment, says Kristin Kirkpatrick, MS, RD, LD.

Research links diets high in red meat to a higher risk ofheart attackandstroke. The World Health Organization has also named red meats probable carcinogens because they are associated mainly with colon cancer, but also with pancreatic, prostate and other cancers.

And since cattle consume more than 30 percent of the worlds grains, beef is not an efficient source of protein. Cattle also contribute significantly to greenhouse gases.

If you must eat red meat, do so sparingly, and choose grass-fed meats. They are lower in fat, and research shows they contain 50 percent more omega-3 fats than conventionally fed animals, she says.

Add protein powder to your smoothie every morning? Be sure to read the ingredients first. All protein powders are not created equal, says Brigid Titgemeier, MS, RDN, LD.

The protein base can be whey, casein, beef, collagen, hemp, pea or rice.

But some protein powders are also loaded with added sugar, artificial sweeteners, preservatives, etc., she says. And because they are regulated as supplements and not food, protein powders may also contain fillers, binders, colors, flavoring and preservatives.

She recommends choosing a high-quality product that is in line with your eating principals. If youre vegetarian, youll want plant-based protein. If you have a dairy intolerance or allergy, youll want to avoid whey.

As a general rule, she recommends looking for organic protein powders that have few ingredients, and no added sugars, artificial sweeteners, preservatives or fillers.

Are you a cheese lover? Relying chiefly on dairy for your protein has pitfalls. It may be wise to cut back if you want to avoid weight gain.

Most dairy products contain some animal protein: 7 grams in 1 ounce of cheddar cheese, 8 grams in 1 cup of milk, 9 to 17 grams in 8 ounces of yogurt.

But a single ounce of cheddar cheese also has 6 grams of saturated fat.

Its easy to overdo portions of this high-fat protein food, says Anna Taylor, MS, RD, LD. The 2015-2020 Dietary Guidelines for Americans recommend the average diet include no more than 22 grams per day, and those fat grams add up.

Adds Alax Neiswonger, RD, LD, Excess weight increases your risk of diabetes, cancer, high blood pressure, heart disease and other health problems.

Lower-fat cheese can have a place in a healthy diet when used in moderation, says Ms. Taylor. She suggests no more than 1 ounce per day.

More protein does not always provider greater benefit, notes Ms. Titgemeier. Too much protein can cause problems with dehydration and can accelerate kidney disease. And more protein may not equal more muscle when youre getting more than you need.

Avoid these unhealthy options when trying to boost protein in your diet. Instead, focus on getting the right amount of protein from the most nutritious sources.

The rest is here:
Protein: The 4 Worst Ways to Beef Up Your Diet - Health Essentials from Cleveland Clinic (blog)