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I've always believed and encouraged people to include healthy oils in their diets. I mean, that's what all the experts say, right? Olive, coconut, avocado - you need these healthy fats in your diet. But after reading ]Eat to Live, a book by Joel Furman, MD, I felt compelled to give it a try. Dr. Furman does believe we need healthy fats in our diet, but he thinks we should get them in the form of whole foods like avocado, nuts, and seeds. When you eat healthy fats in whole-food form, you get the added benefit of fiber, protein, and other nutrients. He says cooking with oil adds extra unnecessary calories - 120 per tablespoon for some oils. It may not seem like much, but I was using it every day - a couple tablespoons in my salad dressing, a couple tablespoons to roast veggies or in stir-fries, and a generous smear on toast (vegan butter). I also found oil hidden in foods I bought like tomato sauce and vegan meats, and I also used it in my baking, which I realized, really adds up. Related: I Ate 4 Pieces of Fruit Every Day For 2 Weeks, and No, I Didn't Gain Weight I decided to give up oil for six weeks, as recommended in the Eat to Live Six-Week Plan. I always thought including oil in my diet made me feel better. But keep reading to learn about all the health benefits I experienced when I went oil-free that have made me want to cut down on my use of added oil as much as I can.

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How to Know If You're Stress Eating (and What You Can Do to Stop) - Yahoo Lifestyle

The Foods 5 Famous Chefs Never Leave the Grocery Store Without

Giada De Laurentiis, Valerie Bertinelli, and other top chefs share the everyday essentials and just-in-case goodies they always grab on grocery store runs.

If planning and executing a big grocery store run was a chore before, now it can seem like a downright feat. Navigating the aisles while social distancing and wearing a mask, adjusting your shopping list to accommodate whats actually in stock, prepping for three meals a day at homeits overwhelming for even the most experienced home cooks. But not everyone has access to grocery store alternatives, such as delivery services or boutique options, so a trip to the local supermarket remains a necessary to-do. The good news is that, once its over with, a smart grocery run always makes the week feel more manageableand (dare I say it?) a bit more enjoyable.

Ever wondered what A-list chefs like Giada De Laurentiis or Ann Burrell pick up for everyday snacking, meal prep, and feeding last-minute guests? Before the craziness of coronavirus, I chatted with a few famous chefs at the 2020 South Beach Wine and Food Festival in Miami, Fla. earlier this year. They shared which items they always reach for along the aisles of their local supermarkets. Some of them are tiny, others are indulgent, and some are just plain necessary.

RELATED: 9 Ways You Can Grocery Shop Faster (and Safely) Right Now

I happen to love grocery shopping, but sometimes you just dont have time to do it,said Valerie Bertinelli, chef, cookbook author, and the host of the Food Networks two-time Emmy Awardwinning show Valeries Home Cooking. For busy moms or women trying to eat healthy, grocery shopping can take so much time.

To lessen the blow, Bertinelli suggests getting the entire weeks meal prep out of the way in one fell swoop, if possible. Cut all your veggies so theyre ready to go, she told Real Simple. I have glass containers in my fridge so when Im hungry, or when I need to make dinner, everything is already there.

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In addition to being prepared for weeknight dinners, its important to Bertinelli to be prepared for drop-in guests and sudden hunger cravings. I always have cheese and crackers on hand in case anybody just stops by, the Valeries Home Cooking author said. Miltons brand has these gluten-free crackers that I absolutely love.

Her final shopping cart must-have is small, but mighty. Philly cream cheese, the chive and onion, Bertinelli added. It goes with everythingincluding those crackers!

RELATED: 10 Healthy Pantry Essentials You Should Always Have on Hand, According to RDs

Chef Anne Burrell, host of Food Networks Secrets of a Restaurant Chef, co-host of Worst Cooks in America, Iron Chef America sous chef, and cookbook author, is always prepared to satisfy snack cravings or to feed potential impromptu guests with healthy, crowd-pleasing combos like cheese and crackers or veggies and dip.

I always have hummus, cherry tomatoes, and little Persian cucumbers because I like to snack on those, Burrell said. I always have a few varieties of cheeseI love Boars Head cheese. My number one cracker is Triscuits, I do the reduced-fat [kind], but the original flavor.

RELATED: These Are the Best Foods to Stockpile for an Emergency

De Laurentiis is a best-selling cookbook author and veteran Food Network chef and host, including her shows Giada at Home and Winner Cake All. The items she always grabs on a grocery store run? Chocolate chips, cotton swabs, and lemons. Enough said.

Molly Yeh has made quite an impact on the food scene with her stunning cakes, cookbook, and Food Network show Girl Meets Farm. Despite her penchant for decadent desserts, shes in the habit of stocking up on fresh produce, and kale in particular.

I get the big bags of kale that are pre-washed. I force myself to go through them before the expiration date by putting them into smoothies and making kale chips, Yeh told Real Simple, adding that shes much more likely to incorporate these dark, leafy greens into her diet if she can see it in her refrigerator. Its how I feel less bad about eating so much cake all the time.

RELATED: How to Support Small Farms During the Pandemic

Chloe Coscarelli knows a thing or two about vegan cooking and dining. In addition to creating the fast-casual vegan restaurant by Chloe, shes also written four vegan cookbooks with delicious plant-based recipes even the biggest carnivore will love. She shared with Real Simple some of her favorite vegan items to pick up at nearly every local grocery store.

The first and most versatile is cashews. I blend them to make everything, like cheese, cream sauce, dessert creamsits my go-to for everything, Coscarelli said. Sometimes Ill buy [cashews] in bulk.

RELATED: Make-It-Yourself Nut Butter to Try at Home Right Now

Speaking of items that can be used to make vegan cheese, Coscarelli also makes sure to pick up nutritional yeast. If you havent tried this, it looks like a seasoning salt and its absolutely delicious. Plus, it has several health benefits. I put nutritional yeast on everything, she said. She sprinkles it on popcorn, transforms it into vegan cheese, uses it to add umami to sauces, and so much more. Vegan or not, its an amazing flavor booster to pick up at the grocery store next time youre shopping. You can put it on popcorn, you can make cheese with it, you can make sauces.

RELATED: 6 Delicious Dinner Ideas from a Grocery List So Compact, It Fits on a Post-It Note

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The Foods 5 Famous Chefs Never Leave the Grocery Store Without - Yahoo! Voices

Vegetarians suffer from iron deficiency anaemia and other myths about the micronutrient deficiency busted  |  Photo Credit: iStock Images

New Delhi: Micronutrients and minerals are one of the most important components of our body, as they ensure various body processes essential for our survival. While some of these nutrients and minerals are produced by the body itself to an extent, most of them are provided for through the food we eat. Deficiency in any nutrient can cause inefficiency in the body function it assists, and lead to health issues.

One of the most common deficiencies reported from around the world, especially in India, is that of iron. Iron is one of the most important minerals required by the body, as it plays a very vital role in the transmission of blood from the heart to all other body parts and organs. However, according to research, iron deficiency affects about 2 billion people around the world and about 40 per cent of the global population. In India, iron deficiency anaemia is most widespread among children under the age of 3, and women.

With already less access to healthcare services due to lack of money and poverty and increased risk of deficiency due to malnutrition, myths about such conditions can make it difficult for people to get a diagnosis, and treatment for the same. According to Medscape, physician education is needed to ensure greater awareness of iron deficiency and the testing is needed to establish the diagnosis properly. Physician education also is needed to investigate the aetiology of iron deficiency.

Myth 1: Iron deficiency and anaemia are synonymous terms

One of the most common myths that surround iron deficiency anaemia is that they are fundamentally the same thing. However, it is important to understand that anaemia is a condition that can be caused due to several factors including iron deficiency. While a deficiency in the nutrient is one of the most common causes of anaemia, it can be caused by other factors as well such as sickle-cell anaemia. Anaemia, therefore, is a condition that can be caused by iron deficiency, among other factors.

Myth 2: Vegans and vegetarians suffer from iron deficiency anaemia

While non-vegetarian food is a rich source of iron, it is not essential that anyone who does not eat non-vegetarian or animal-based food will suffer from iron deficiency anaemia at least once in their lifetime. While the fewer plant-based sources of iron do increase such risk, a healthy, balanced diet, in consultation with a nutritionist or a doctor, and use of dietary supplements if needed can help tackle the problem quickly and safely.

Myth 3: Women diagnosed with iron-deficiency anaemia cannot breastfeed

While pregnant and nursing women should take even more care than usual when it comes to their diet, it in no way means that if they have been diagnosed with iron-deficiency anaemia, they should, or can not breastfeed their babies. Consult your doctor or nutritionist to follow a diet rich in iron.

Myth 4: Vigorous exercise, play is not fit for people with iron deficiency anaemia

While people with iron deficiency may face trouble initially when it comes to vigorous exercise, as lack of iron can affect the blood flow in their body, it is important to include some form of physical activity in your routine to stay healthy. Consult with a doctor, listen to your body, and increase the intensity of exercise gradually.

Myth 5: If women have iron supplements during pregnancy, their child will not suffer from a deficiency

According to research, the iron requirement during pregnancy is increased gradually through gestation from 0.8 mg/day in the first trimester to 7.5 mg/day in the third trimester. During the entire gestation period, the average demand for absorbed iron is approximately 4.4 mg/day. During pregnancy, the absorbed iron is predominantly used to expand the womans erythrocyte mass, fulfil the foetus'iron requirements and compensate for iron losses (i.e. blood losses) at delivery. Therefore, iron supplements consumed during the pregnancy are usually used up by the body during the process.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Vegetarians suffer from iron deficiency anaemia and other myths about the micronutrient deficiency busted - Times Now

As the popularity of low-carb and gluten-free diets has soared, grains and foods made from grains have gotten a bad rap. Not all grain-based foods are equal. Whats important is knowing how to cut through the confusion and choose the grains that are best for you.

Many folks who are trying to eat healthfully believe they need to cut back on foods like bread, pasta, rice and tortillas. This is evident by the craze for trendy food products like cauliflower pizza crust, zucchini noodles and vegetable rice. Luckily, we dont have to swap out all of our grains for vegetables to be healthy.

Choosing whole grains instead of refined processed grains more often will help improve the overall quality of your eating plan. When we consume whole grains we are getting all parts of the grain including the bran, germ and endosperm. Flour used to make foods like white pasta and bread go through a refining process, which removes the bran and germ, stripping the flour of essential nutrients and fiber.

In fact, over 40 percent of Americans daily calories come from low-quality carbohydrates. Having the ability to easily decipher healthier whole grain products can help us benefit from more nutritious energy sources.

Whole grains contain fiber, B vitamins, iron, selenium and potassium among other nutrients. Beta glucan is a form of soluble dietary fiber found in oats, wheat and barley thats highly linked to improved cholesterol levels and heart health. Most people can benefit from eating whole grains. Those who must avoid gluten can choose gluten-free whole grains like quinoa, buckwheat, brown rice, millet and amaranth.

So how do we choose foods that contain whole grains? A recent study published in Public Health Nutrition found that consumers have difficulty using whole grains labels and Nutrition Facts labels to identify healthier whole-grain options. In fact, food manufacturers use marketing terms like multigrain, honey wheat and contains whole grains that can be misleading and even deceptive. These labels can make grain foods appear more nutritious than they truly are.

Choose 100% Whole Grains

If a product is labeled 100% whole grain on the front of the package, you can count on it being a whole grain food and, thus, a good choice. Many other terms are used on food packaging to describe grains that do not include the word whole such as wheat, seven-grain and sprouted grain. These terms often make the item sound healthy without offering a whole-grain product.

Look at the Ingredients List

A product that is labeled made with whole grains may contain a refined processed flour as the primary ingredient, therefore the whole grain ingredient would not be significant enough to boost the nutritional value of the product. Check out the ingredients list and look for a whole grain like whole wheat, whole oats or brown rice as the first ingredient. Beware of products that list enriched wheat flour as one of the top three ingredients as this is another term for refined, processed white flour.

Seek Out Fiber on the Nutrition Facts Label

In addition to the front of package labels and the ingredients list, the nutrition facts label on food packaging is another tool to help choose better grain products. Fiber content is a required line item on the nutrition facts food label and can be an indicator of whole grains. While whole grains contain fiber, processed and refined grains are typically not a good source of fiber. Choosing foods made with whole-grain flour can help you meet your daily fiber needs of 25 to 30 grams.

Look for products that are a good fiber source with 3 grams of fiber per serving. Products that are excellent sources of fiber contain 5 grams of fiber or more per serving. Breads, pastas, cereals, tortillas and other grain-based foods that contain less than 3 grams of fiber per serving are likely not whole grain products.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providingnutritioncounseling and consulting to individuals, families and organizations. She can be reached by email atRD@halfacup.com.

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Why choosing whole grains instead of processed ones can make a big difference in your diet - LA Daily News

Sugar is all around you. Its in your cabinets. In your fridge. And, of course, given the pint of Ben & Jerrys, in your freezer too.

But consuming excessive added sugars is detrimental to your health. In a study published in April 2014 in JAMA Internal Medicine, adults who consumed 10 to 24 percent of their calories from added sugar (between 200 and 480 calories in a 2,000-calorie diet) had a 30 percent higher risk of dying from cardiovascular disease compared with those who keep their consumption to less than 10 percent. Eat 25 percent or more of your calories from added sugar (500 calories) and that number jumps to nearly three times the risk.

Confusingly, the recommended limit of added sugars differs among organizations. I focus on the American Heart Associations (AHA) number because theyre the strictest, says Lauren Harris-Pincus, RDN, of Nutrition Starring You in Green Brook Township, New Jersey. TheAHA advises that women limit their consumption to six teaspoons per day (25 grams [g]) and men cap themselves at 9 teaspoons per day (36 g). Recently released 2020 recommendations from the U.S. Dietary Guidelines note that in total, added sugars should make up no more than 6 percent of calories for any person age 2 years and up.

RELATED: How Cutting Added Sugar Helped One Woman Lose 180 Pounds

Remember, added sugar is sugar that has been added to foods to enhance their taste. Foods with added sugar include cookies and most dry breakfast cereals and granola bars, as well as condiments such as ketchup and barbecue sauce, along with yogurt and sugar-sweetened drinks, according to Johns Hopkins Medicine. Natural sugars, on the other hand, reside in plain dairy products, fruits, and vegetables. These foods come with a variety of nutrients your body needs for optimal health, including calcium and vitamin D (from dairy, as the National Institutes of Health points out), and fiber, vitamins, minerals, and antioxidants (from fruit and veggies, notes past research) which is why experts recommend continuing to consume them.

RELATED: Why Are Healthy Eating Habits Important?

Even if you wouldn't call yourself a dessert lover, you may still find that sticking to this limit is tough. I dont have a sweet tooth, writes Jennifer Ashton, MD, the chief medical correspondent of ABC News, in her bookThe Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter One Month at a Time. I rarely eat sugar, mostly because I avoid nearly all the processed carbs that contain it, she says.

Before Dr. Ashton really examined how much she was eating, she gave herself a B+ for her sweet consumption. But she wanted to get an A+, so she committed to reducing her added sugar intake as much as possible over the course of a month, and she was shocked by how difficult this task was. Ashton found that her desire for sweets increased when she deprived herself of them, and she ate several cookies through the month. (In other words, if youre also trying to cut back on the sweet stuff, she understands the struggle.)

You can learn from Ashton and other experts to finally get your inner sugar demons under control. Follow these steps to kick or at least cut back on sugar for good:

Im always a fan of adding versus taking away, says Harris-Pincus. Approaching a challenge from a mindset of abundance or can have, makes it feel less punishing than when you say you cant have x, y, or z. Practically speaking, in the context of reducing sugar, this means adding in nutrient-rich foods, like fruits, beans, nuts, seeds, whole grains, and lean protein.

The more food you eat thats nutrient-rich, the less hungry you are for things like sugary foods because you dont have enough room for them, she says. For instance, rather than eating a sandwich with chips (and then a cookie) for lunch, serve the sandwich with a side salad or sliced veggies dipped in hummus, plus a whole piece of fruit.

RELATED: 7 Foods With More Sugar Than You Think

Peer into your pantry or freezer. Are there trays of cookies, boxes of sweetened cereal, bars of granola, and the like? If sugary foods such as these are hanging around, youre more likely to eat them, says Ashton. She recommends doing a sweep of your home to remove those items. Tell your family they can eat sweets outside the home this month.

Though sugar is added to many products (including savory foods you wouldnt expect, like salad dressings), you can make the most profound, immediate impact,saysLisa Moskovitz, RD, founder of the New York Nutrition Group in New York City, by taking out a high-ticket item: sweetened beverages.

Can the soda, sweetened teas, and caffeinated beverages, she says. Not only is it a good sugar category to cut, but youll also benefit in particular ways by removing sugary liquids. When you drink your sugar, versus eating it, it usually breaks down a lot quicker, causing sky-high blood glucose levels and then quick crashes soon after, she explains, and research supports her. Moskovitz says these glucose spikes send your energy levels way up and down, and you may experience cravings for even more sugar.

Kicking this source of added sugar can have whole-body perks. As a standalone item, sweetened beverages including soda and fruit drinks are independently associated with a higher risk for obesity, type 2 diabetes, heart disease, gout (a form of arthritis), nonalcoholic liver disease, and dental issues, notes the Centers for Disease Control and Prevention.

Instead of sugary beverages, try upping your water intake, Ashton recommends in her book. Add a fresh slice of fruit to your H2O, or opt for an unsweetened sparkling beverage if youre craving something with carbonation.

RELATED: Thirsty? Try One of These Refreshing Alternatives to Soda

Next place to tackle, says Moskovitz, is desserts. (This doesnt mean no desserts ever! See below.) Reducing the amount of foods that have a lot of sugar but not many nutrients is a good next step. That includes candy, desserts, and snack foods. Considering youre not getting a whole lot of nutritional value from them, your body wont miss them, she says. Your head might and thats where a moderate approach comes in handy.

Its tough to know where sugar hides if you arent on the up with all the names sugar hides under. Added sugar is in nearly three-quarters of packaged foods and goes by 61 names, according to SugarScience from the University of California in San Francisco. That includes: agave, honey, beet sugar, coconut sugar, fruit juice, syrup (of any kind), sweet sorghum, and ingredients with words ending in -ose. The latter includes high fructose corn syrup, sucrose, and dextrose.

Good news, though: New labeling laws require companies to list the amount of added sugar in food (previously, natural and added sugars were all lumped together in the sugar category). This transparency for consumers will help prevent more than 350,000 cases of heart disease and about 600,000 cases of type 2 diabetes, according to the authors of an April 2019 study published in Circulation.

RELATED: 10 Healthy (and Easy) Quarantine Dessert Recipes

Sugar in your diet really doesnt need to be all or nothing. But make those times you eat a sugary food entirely worth it. I encourage patients, even those who want to lose weight, to indulge in the occasional treat when and if it presents itself otherwise you can feel deprived and set yourself up for failure, says Ashton. If buying an entire pint of Hagen-Dazs is too tempting, opt for a lower-sugar ice cream varieties in moderation. Moskovitz suggests one cup serving of vanilla bean Halo Top ice cream, which has 4 g of added sugar. In comparison, a cup serving of Hagen-Dazs vanilla bean ice cream packs 24 grams of added sugar! Whichever sweet you pick, enjoy it to the fullest, with intention and no guilt.

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6 Expert Tips for Reducing Added Sugar in Your Diet - Everyday Health

Diets high in processed foods such as chips, chocolate bars, soft drinks, instant noodles, and packaged bread and buns are more likely to result in the chromosomal changes associated with aging, a new study suggests.

Researchers from the University of Navarra in Pamplona, Spain presented their findings on Tuesday as part of the online European and International Conference on Obesity. The study was also published in the peer-reviewed American Journal of Clinical Nutrition earlier this year, AFP reports. Researchers found that people who ate more than three servings of ultra-processed foods per day were twice as likely to have shortened telomeres, the protein structures capping each end of a chromosome, which act as protection for the chromosome and can be used as an indicator of aging.

While the telomeres do not contain genetic information themselves, they are vital for preserving the stability and integrity of chromosomes, and by extension, the DNA that every cell in our body relies on to function, the conference said in a statementpublicizing the finding.As we get older, our telomeres get shorter since each time a cell divides, part of the telomere is lost, thus telomere length is considered to be a marker of biological age.

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Diets high in ultra-processed foods linked to premature aging, study finds - National Post

For the past two years, the FDA has been investigating a strange development in dog health. The agency started hearing reports that more pups than usual were developing a condition called dilated cardiomyopathy, which causes the heart to weaken and grow larger.

Typically, veterinarians see this issue in large dogs. Some breeds, such as Doberman pinschers, Great Danes and others, are genetically predisposed to the condition, which slowly saps the heart of its ability to efficiently pump blood. This can lead to fainting, weakness or death. But recently, dogs that arent considered at risk of the heart disease, like golden retrievers, started showing up to veterinarian offices with enlarged hearts. Veterinarian providers began talking amongst themselves and observed that some of these dogs were eating grain-free food kibble and soft canned food formulated without corn, wheat and soy. It begs the question: Could these heart troubles stem from a dogs diet?

That's what prompted the FDA and other research groups to investigate the health effects of grain-free dog food. For the most part, researchers have a lot to learn about this supposed relationship, which is a familiar situation for the profession. All of us that are in this from an academic standpoint are the first to admit that nutrition of dogs and cats is woefully behind that of other animal species and humans, says Greg Aldrich, a pet nutritionist at Kansas State University. The more investigators learn, the closer they come to gaining broader understandings about what keeps our pets healthy.

A stroll through the ever-expanding pet care aisle could leave any owner confused about what food to buy. A few decades ago, this might not have been the case. Thats when grain-free varieties first emerged, and the products took up little shelf space. This type of dog food appeared, in part, because some breeders and owners concluded that commodity foods like soy and other grains must somehow be lower quality, Aldrich says. The science doesnt back up that idea. But that didn't stop the product from taking off. It emerged from nothing to a prominent part of the marketplace, Aldrich says.

To replace starches in grain-free kibble, companies introduced substitutions like sweet potatoes, lentils and legumes. But these "new" ingredients could leave dogs with low levels of an essential protein building block called taurine. Legumes might not be an adequate source of two precursor nutrients that dogs' bodies rely on to make taurine. To add to that, it's also possible that these alternative starches can ferment in dogs' intestines and may foster taurine-degrading microbes creating a one-two punch of nutrient deprivation. Several grain-free formulas also throw in more unusual or exotic protein sources, like lamb, duck and kangaroo all of which might provide less taurine, or make the precursor nutrients less effective.

These possibilities are just that possibilities, Aldrich says. Researchers have yet to conclusively prove whether or not these ingredients cause enough taurine deficiency to create heart problems in dogs. In one study, dogs on grain-free diets had some heart measurements that were larger than those of dogs on traditional kibble, but they didnt show any taurine deficiency. When seven of the dogs that had heart abnormalities switched to traditional diets, the researchers saw their condition improve. Other research looking at beagles found that when the pups ate grain-free diets that supplemented with taurine, their taurine levels were comparable to those of dogs on normal food.

When it comes to golden retrievers, diets that cut out grains but include legumes might be especially troublesome. A 2020 study linked this type of diet with taurine deficiency and heart abnormalities in goldens that were consistent with dilated cardiomyopathy. The researchers also found that goldens with heart problems were more likely to be fed dog food produced by smaller companies.

In fact, of all the dogs with this particular heart issue reported to the FDA recently, golden retrievers are the most represented breed. The agency thinks this is because of a reporting bias, as social media pages dedicated to the breed might have encouraged owners to bring their pets to the vet, but its also possible that some breeds are more sensitive to taurine deficiencies.

In fact, its likely that a range of other life factors beyond diet influence whether or not dogs develop this heart problem. Researchers dont know if obesity, diabetes or other health conditions make a dog more likely to develop dilated cardiomyopathy, Aldrich says. The influence of household chemicals or pesticides is similarly unclear.

If dietary factors are to blame for dilated cardiomyopathy, it's also possible that the problem might be related to overall recipe formulations used by some brands rather than single ingredients. What seems to be consistent is that it does appear to be more likely to occur in dogs eating boutique, grain-free, or exotic ingredient diets, writes Lisa Freeman, a veterinarian at Tufts University, in a Cummings Veterinary Medical Center blog post. A quality, nutritious dog food needs a range of considerations, including rigorous quality control and extensive testing, she writes. Not every manufacturer can do this.

When it comes to selecting dog food, the consumer is often making an educated guess at best. Though there are basic requirements each manufacturer is supposed to meet, theres no Good Housekeeping Seal of Approval, Aldrich says. If youre unsure, aiming for a middle of the road dog food variety is a safe bet.

Like with humans, the standard dietary recommendations dont work for every dog, Aldrich points out. It might be the case that nutrition recommendations should be tailored to each breed, as theres so much variance from tiny Yorkies to mastiffs the size of adult men. We want to be there, but we're just not, he says.

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Grain-Free Diets Have Been Linked to Serious Heart Problems in Dogs - Discover Magazine

Righto! Spring time is the perfect time for a spring clean.

If you've been in isolation and feeling a bit sluggish or like you're holding onto a little bit of unwanted weight, here are some easy ways to slowly stimulate your body into a mini detox without changing your lifestyle too much...

Now I know this one is a no-brainer but it actually works, lemon juice stimulates bile secretion and is a great way to give your liver a kick start. The liver is like the trash-can of your body so it has to detoxify all the junk that comes in. Lemon juice in warm water will stimulate the liver. TRY: half a lemon in about 1/3 cup of warm water, then straight down the hatch!

If you ever want to go on a health kick, the best way to do it is to up the greens. Broccoli is a goodie because it also stimulates the liver, it works on phase-two liver detoxification.

Steam it, roast it, toss it through some yummy pasta, add it to some soup It's so versatile. My personal fave is just to simple roast it in some olive oil, salt and pepper.

These guys are super high in antioxidants and they're anti-aging. You can eat a whole punnet after dinner for a healthy sweet treat. Replace your milk chocolate with berries and a few squares of dark chocolate.

This guy is great, because it helps with the sweet cravings, it's high in fibre and it's a slow release carbohydrate.

TRY: Veggie chippies.

These are great way to add more flavour and nutrients to your eating. It's as simple as finely cutting up a sweet potato, laying the slices out on a baking tray and roasting them which your favourite spices I love to use chilli, lime juice, coriander seeds and sometimes I'm in the mood for fennel seeds, but it's totally up to you.

You can also just go for a simple rock salt and pepper combo. With the oil, because you're roasting, I'd got for a fry safe extra virgin coconut oil. The cooking time depends on the size of your batch and the thickness of your chippies. I cut them super fine and they only take 10-15 mins.

Give them a whirl, they made a great addition to dips, a side to meals and even add that little bit of extra crunch to a salad!You can also try this with beetroot, carrot, eggplant and kale.

As the Spring days warm up, you can start to bring smoothies back into your life. Think about adding a handful of baby spinach to your fave smoothie creation, baby spinach wont impart flavor like kale or silverbeet. So it will look green, you'll have the health benefits but it wont taste gross.

21 exercise essentials to help kickstart your workout routine

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These are the foods you need to introduce into your diet now to kickstart healthier eating habits - 9Coach

With diets like keto and intermittent fasting, social and popular media has been flooded with claims, promises and warnings that are at best unverified and at worst harmful to your health, co-author Andrew Freeman, MD, director of cardiovascular prevention and wellness for National Jewish Health, said in a statement. Diets recommended by health experts, such as plant-based and Mediterranean diets, have been extensively studied for safety and efficacy, and demonstrated conclusively to improve cardiovascular health.

Freeman added that it is particularly important for diabetes to speak with a physician before beginning intermittent fasting.

Until larger studies have been carried out on the long-term impact of these dietary approaches, Freeman and colleagues note that neither diet is recommended as a tool for preventing cardiovascular disease.

The full review from Freeman et al. can be read here.

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Researchers share praiseand concernsabout how the keto diet and intermittent fasting affect cardiovascular health - Cardiovascular Business

Its hard to keep up with all the diets out there. Atkins, Mediterranean, Paleo and many others claim their eating

Its hard to keep up with all the diets out there. Atkins, Mediterranean, Paleo and many others claim their eating plan is the best for health, fitness, weight control and longevity. Another claimant you may have heard of is the Blue Zone diet.

Blue Zones are regions of the world where the diets creator, Dan Buettner, claims people live much longer than average. The term first appeared in a November 2005 National Geographic magazine cover story, The Secrets of a Long Life. Buettner, a National Geographic Fellow, identified five regions as Blue Zones (a term he trademarked): Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; and Loma Linda/Seventh-day Adventists, California.

The concept grew out of demographic work done by researchers who identified as the region with the highest concentration of male centenarians. As the two men zeroed in on the cluster of villages with the highest longevity, they drew concentric blue circles on the map and began referring to the area inside the circle as the Blue Zone,' says Elizabeth DeRobertis, a registered dietitian with Scarsdale Medical Group, an affiliate of White Plains Hospital in New York. Working with those demographers, and under the aegis of the National Geographic Society, Buettner applied the term to the four other validated longevity areas.

The people inhabiting Blue Zones share common lifestyle characteristics that contribute to their longevity, DeRobertis says. The data were intriguing enough that the oncologists in her medical group at White Plains Hospital asked her to research it and present her findings in a continuing education program for other physicians. There may be some flaws in the data that showed that people lived to 110. (But) it is definitely worth a look, and makes sense to see if we can make some of these modifications in our lifestyle, she says.

[Read: What Are the Secrets to Aging Well?]

Lifestyle Characteristics

DeRobertis found that, according to the diets creators, the people inhabiting Blue Zones share common lifestyle characteristics that contribute to their longevity.

Family. Put family ahead of other concerns.

Semi-vegetarianism. The majority of food consumed is derived from plants.

Constant moderate physical activity. This is an inseparable part of life.

Social engagement. People of all ages are socially active and integrated into their communities.

Legumes: This is one food that is commonly consumed.

Buettner offers nine lifestyle lessons from Blue Zones people:

1. Moderate, regular physical activity.

2. Life purpose.

3. Stress reduction.

4. Moderate caloric intake.

5. Plant-based diet.

6. Moderate alcohol intake, especially wine.

7. Engagement in spirituality or religion.

8. Engagement in family life.

9. Engagement in social life.

One thing common to Blue Zones is that those who live there primarily eat a 95% plant-based diet, DeRobertis says. Although most groups are not strict vegetarians, they only tend to eat meat around five times per month. That jibes with many large studies showing that avoiding meat can significantly reduce the risk of death from heart disease, cancer and many other causes.

[SEE: Plant-Based Diet Ideas.]

Foods in the Blue Zone Diet

The Blue Zone diet includes:

Fruits and vegetables. Theyre a great source of fiber and many different vitamins and minerals, DeRobertis says. Eating more than five servings of fruits and vegetables a day can significantly reduce your risk of heart disease, cancer and death.

Legumes. Legumes include beans, peas, lentils and chickpeas, and they are all rich in fiber and protein. A number of studies have shown that eating legumes is associated with lower mortality, DeRobertis says.

Whole grains. A high intake of whole grains, which are also rich in fiber, can reduce blood pressure and is associated with reduced colorectal cancer and death from heart disease.

Nuts. Nuts are great sources of fiber, protein and polyunsaturated and monounsaturated fats, DeRobertis says. Combined with a healthy diet, theyre associated with reduced mortality and may even help reverse metabolic syndrome.

Fish. Often eaten in Icaria and Sardinia, fish is a good source of omega-3 fats, which are important for heart and brain health.

Blue Zones people also follow reduced calorie intake and fasting. Long-term calorie restriction may help longevity, DeRobertis says. A large, 25-year study in monkeys found that eating 30% fewer calories than normal led to a significantly longer life. Studies in the Okinawans suggest that before the 1960s, they were in a calorie deficit, meaning that they were eating fewer calories than they required, which may be contributing to their longevity, she says. Okinawans tend to follow the 80% rule, which they call hara hachi bu. This means that they stop eating when they feel 80% full, rather than 100% full. This prevents them from eating too many calories, which can lead to weight gain and chronic disease.

In addition, people in some Blue Zones drink one to two glasses of red wine per day, which may help prevent heart disease and reduce the risk of death. And while people in these zones dont exercise in a gym, activity is built into their daily lives through gardening, walking, cooking and other daily chores, DeRobertis says.

[See: U.S. News 35 Best Diets Overall.]

Does the Blue Zone Diet Work?

A study of the claimed centenarians found there may be some fraud and error in the statistics used to designate Blue Zones, DeRobertis says. However, there is enough other substantiation for the health benefits of the diet and lifestyle modifications, even if the actual number of centenarians was not entirely accurate. These are still healthy lifestyle choices to aim to adapt that have been well documented, she says. I think that people should review the findings of the Blue Zones and see what makes sense to incorporate into their lifestyle. People who make these changes usually lose weight, feel more connected to their community and feel less stress. There is no harm in adapting any of these principles. So yes, overall this is a lifestyle that I would recommend.

Not everyone agrees, of course. I recommend some, but not all of the recommendations, says Aileen Birkitt, a registered dietitian and owner of Nutrition 4 You in North Kingstown, Rhode Island. She agrees with getting proper sleep and exercise, a greater focus on whole grain and plant-based foods and stopping eating when you are almost full.

However, Birkitt disagrees with the highly restrictive focus. It is very hard to avoid all sugar and processed foods in our society. Many times, the restriction and avoidance can lead to bingeing in those who are prone, she says. Birkitt also disagrees with avoiding dairy. Dairy products are important as they provide calcium and protein to the diet. Someone who is not having these products needs to be sure to get enough calcium from other sources.

Birkitt also warns against the Blue Zone diet for anyone who has an eating disorder or a history of an eating disorder. The avoidance of so many foods may cause someone to restrict foods that they might be able to eat in moderation, which might cause them to overeat from all the restricting and then feel guilt afterwards, she says.

Bottom line: As with all eating plans, its best to consult with a dietitian or nutritionist before making any changes to your diet. A specialist can help you pick the plan that will work best for your health history, lifestyle and, most importantly, what you like and dont like to eat. After all, no eating plan works if you dont enjoy it and stick with it.

More from U.S. News

7 Reasons to Choose a Plant-Based Diet

10 Cheap Plant-Based Meals

Plant-Based Diets for Athletes

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