Try something new each week preferably based on a healthy lifestyle such as hiking, visiting a new farmers market, watching a live music performance

As a part of my series about 5 Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing, I had the pleasure of interviewing Stella Metsovas.Stella Metsovas is a former competitive athlete, clinical nutritionist, speaker, author, and specialist in food science and human nutrition, with over fifteen years of experience in the health and fitness industries. Stella is the founder of Love Live Wild, a lifestyle brand that helps people elevate their everyday with soul-nourishing rituals.www.lovelivewild.com/press

Thank you so much for doing this with us! Our readers would love to get to know you a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

Around 15 years old while training at the elite level for USA Swimming. I realized nutrition would make or break my performance in the pool after having indulged in a donut party before a big swim meet. I recall feeling tired and bloated all day, not knowing what caused this since the day before I turned one of my best time splits in the 100-meter breaststroke. Through trial and error, we realized the high carbohydrate swimmers diet from mostly processed foods was the culprit to performance issues.

Can you share the most interesting story that happened to you since you started your career?

I have worked as a consultant to food brands and commodity groups whove invited me to travel to their locations and learn more about the product. The Norwegian Seafood Council welcomed me to explore their fisheries in beautiful Tromso, Norway. I enjoyed the food and culture very much so!

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

Sitting in my first office, circa 2006, fresh out of college, wondering how do I market my business I was fortunate to have thrived from referrals early on, but the first few years were tough. Resilience and networking are the formulas to success in any industry. Also, finding a mentor is key.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

The combination of my athletic background, and advocating the Mediterranean diet and lifestyle especially for optimal gut health and wellness. Ive lived the ancestral Mediterranean way every summer in the villages of Greece since I was a little girl. Ive been able to provide my clients and followers an effortless approach on how to integrate these practices no matter your geographic location.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

First and foremost my swim coaches. They instilled a strong work ethic that has helped me professionally in more ways than one. Also, my literary agent, Chris Tomasino, for believing in the authentic Mediterranean way as championed through my book, Wild Mediterranean (Penguin Random House, 2017) that promotes a blueprint of wellness, backed by research.

Ok thank you for all that. Now lets move to the main focus of our interview. We all know that its important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, its often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

Firstly, our modern living environment has made the convenience of food both good or the absolute worst attribute to health. You can never replace whole unprocessed foods to easily packaged varieties that make bogus health claims. Also, processed foods change the way you taste the food, making unadulterated meals quite bland on the palette.

Can you please share your 5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve Ones Wellbeing? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

Know your water. The consumption of quality water is essential to your health, including our gut microbiome. Unfortunately, a reverse osmosis system can do very little if your tap water is treated with various chemicals. See more here:https://www.who.int/water_sanitation_health/dwq/cmp130704chap8.pdf?ua=1

Take adaptogens for both the body and mind. My top recommendation is to include Lions Mane and Siberian Ginseng.

Try to rise and sleep with the circadian rhythm of the sun and moon. Our hormones depend on quality sleep.

Vary your workouts and try to get outside as often as possible if weather permits.

Try something new each week preferably based on a healthy lifestyle such as hiking, visiting a new farmers market, watching a live music performance

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?

Natural detoxification through breath and sweat that occurs while exercising. Also, depending on the form of exercise, youll feel a sense of stress relief and most likely better sleeping habits throughout the night. Lastly, maintaining leanness throughout the body helps promote a healthy gut microbiome. Since the gut and brain are considered connected, its important to have a balance between the two.

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

Daily sit-ups and pushups. No matter your fitness level, both forms of exercise are imperative to body conditioning. Im also a fan of early morning sun for vitamin D absorption; try to get outside for a hike or jog.

In my experience, many people begin an exercise regimen but stop because they get too sore afterwards. What ideas would you recommend to someone who plays sports or does heavy exercise to shorten the recovery time, and to prevent short term or long term injury?

Soreness after a workout could be an indication of a circulatory deficit. This is why I like to promote movement throughout the day. Training in a gym for 45 minutes and then sitting for the rest of the day and night is not a good preventative formula if you wish to lead a long, healthy life. You might have heard that sitting is hazardous to health since other lifestyle habits come along with sedentary behaviors, such as type 2 diabetes.

There are so many different diets today. Can you share what kind of diet you follow? Which diet do you recommend to most of your clients?

The ancestral Mediterranean diet as presented in Wild Mediterranean. I encourage the value of intermittent fasting for gut health and a diet that is heavy on plant-based fibers, combined with quality meats and fats, with prebiotic fibers mainly from ancestral grains.

Is there a particular book that made a significant impact on you? Can you share a story?

The Zone Diet by Dr. Barry Sears. One of the most influential nutritional concepts of the 21st century. Dr. Sears is a prolific researcher when it comes to hormones especially insulin and dietary attributes that trigger inflammation. He pioneered the basic formula 40:30:30, which is still respected in dietetic research today. This book sparked my curiosity 15+ years ago to think beyond a calorie is just a calorie, and to realize that our bodily systems are far more complex than basing a diet off of heat units (i.e., caloric measurements in food).

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger.

Elevate your every day through body and mind rituals harvested by Mother Nature. The idea here is to support your internal ecosystem the best way you can.

Can you please give us your favorite Life Lesson Quote? Do you have a story about how that was relevant in your life?

My sports medicine professor: Live long die long; live long die short. You choose. Live long, die long means that you are living longer, but the quality of your life or dying long is not the goal.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them

Gary Vaynerchuk. I love his enthusiasm that spreads far beyond a digital media company.

What is the best way our readers can follow you on social media?

Instagram: love.livewild

Twitter: /stellametsovas

Thank you for these fantastic insights. We wish you only continued success in your great work!

Thank you!

More:
5 Lifestyle Tweaks That Will Dramatically Improve One's Wellbeing, with Dr. William Seeds & Stella Metsovas - Thrive Global

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Every year thousands of us make the pledge to be healthier.

With Lent just around the corner as well, theres another opportunity to ditch the chocolate and snacks, and make healthier food decisions if you want to. But what about a dog diet plan for our furry friends?

If youve never put your dog on a diet plan, now might be the time.

It turns out that as were snacking, our dogs are snacking too. Research conducted by Natural Instinct, the premium pet food brand, revealed that a staggering 90 per cent of us feed our dog food scraps and leftovers. And its not just occasionally, apparently we pass nibbles down from our plates an average of 11 times a month!

As much as this happens because of their big brown eyes and expectant faces, the research reveals another reason. A third of us dont really know what our dogs can and cant eat, and 1 in 3 of us have little understanding of what size meals to feed their dog.

MORE:Is your dog depressed? These are the subtle signs to look out for

This means that without even knowing why, our dogs are piling on the pounds leading to conditions such as heart disease, type 2 diabetes and cancer.

A spokesperson for Natural Instinct says, The last five years has seen a concerning increase in pet obesity, with an astonishing 51 per cent of dogs overweight. It has never been more important to look after our canine friends.

So if youre one of the hundreds of people who want to improve the health and wellbeing of your dog, youre in luck weve got the perfect doggy diet plan.

MORE:What do these different dog sounds mean? Heres what your pooch is really trying to tell you when they make these noises

Just like humans, if your dog needs to lose some weight for the good of their health, its going to be a calories in versus calories out situation. That means lowering their calorie intake and upping the exercise.

Heres what Natural Instincts Doggy Diet Plan advises

Kate Bendix is the author of The Dog Diet. She says, Feed them roughly 2 to 3% of their bodyweight per day making sure the food they get is what they need, not what those begging eyes want.

This means that if your dog weighs 70lbs (roughly the size of a retriever), then you should only be feeding them a maximum of 1.95lbs of food every day.

And that food needs to be healthy. Put away the sausages and bacon, as these types of food are high in fat and salt the two things that will lead to weight gain and health problems for your dog.

Instead, opt for a whole food diet. But importantly, check with your vet for advice on how to safely transition your dog to a whole food diet before making any changes.

If possible, feed your dog raw meals rather than cooked. Raw meals, including meats, are better as they contain plenty of whole proteins, good fats and carbohydrates.

Or if you want to buy whole food for your dog and kick-start their diet plan, why not try store-bought whole food like this Beef and Chicken?

Every dog needs a boneand a treat once in a while!

Credit: Getty

Bones are great for dogs. They help to relieve stress and prevent boredom, as well as help maintain healthy teeth and gums. But remember to choose the right size bone for your dog, always supervise them when feeding and separate any rowdy dogs to prevent them squabbling.

There are some foods that dogs should never eat. While some will just give them an upset stomach and you give you the subsequent clean up, others contain toxins will can be fatal.

When it comes to fitness, going out for a 20-minute walk around the block and letting your dog meander and sniff every lamppost is the best thing, especially if youre strapped for time. Our expert Kate Bendix says, Sniffing is extremely for good mental health, as is the physical exercise and fresh air. Go at their pace and take a moment for yourself too.

Other easy ways to get your dog exercising include:

At the end of the day, as long as there are less calories being consumed by your dog and more calories being burnt off, theyll lose weight!

Continued here:
Has your dog piled on the pounds? Heres how they can lose weight - goodtoknow

Amber Coster was working as an executive for a tech start-up when burnout hit. I literally felt sick and tired, but I thought I was superhuman, the 30-year-old says, explaining how she ignored the warning signs as she focused on helping to take the company from a $100m valuation to a $3.7bn acquisition.

Eventually my entire body and mind shut down. One Wednesday, I got so out-of-breath walking up one flight of stairs. On the Thursday, I opened up a simple spreadsheet, but had absolutely no idea how to change the figures. By the Friday, I felt tense and went for a body massage my back muscles were so locked that the therapist told me my body was in extreme trauma, and I just burst into tears.

Initially, Coster told her boss shed take a couple of weeks off work. In fact her recovery took six months. My burnout escalated really quickly I felt like I was constantly being hit by all-consuming exhaustion, she remembers.

Id sit at the dinner table and get all my words mixed up; I couldnt walk for more than 10 minutes at a time and I couldnt concentrate on anything for long.

In the UK, 602,000 workers suffered from work-related stress, anxiety or depression in 2018/19, according to the Health and Safety Executive accounting for 54 per cent of all working days lost due to ill health in this period.

AI is now being used in cognitive behavioural therapy

Psychotherapist Hilda Burke, author of The Phone Addiction Workbook, describes burnout as a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress.

She compares its ongoing nature to ignoring the red warning light on your car when youre running low on fuel. You can keep driving but your time is limited, she says.

When we override those red flags, we run the risk of that final crash, when your engine stops altogether.

For some people, burnout acts as a real wake-up call, she argues, noting that: Sometimes you need a breakdown to have a breakthrough.

It can often be high-achieving individuals who experience burnout, she says.

Its humbling to ask for support, thats hard, and sometimes its easier for people to risk the burnout. So they may need to lose their job or go on sick leave for a period, and that crash might be the start of a profound transformation in their lives.

While a healthy diet, exercise and creating time to get some headspace are all essential to mental wellbeing, ultimately change needs to come from within, says Burke. To push through everything your body is telling you and just keep going even when youre exhausted is such a high internal driver, she says.

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That persons core belief system needs to be unrooted before those foundations need to be put back in.

Sophie Medlin, a 33-year-old dietitian living in north London, went freelance after experiencing burnout. Things are much more straightforward for me now, she says.

At my worst, I couldnt concentrate. I was exhausted, but my sleep was disturbed, and Id wake up anxious at 4am and start working to try and keep on top of things, she says.

Medlin had been working in situations she found stressful for years: first in the NHS, which she describes as a constant marathon, and then in academia, where she found presenteeism was a problem. She explains that she felt there was an expectation that she would be constantly available, and checking her mail late into the evening and working at weekends.

But I couldnt be 100% functional all the time, she says. She found that work was having an impact on her mental and physical health. Cortisol [the stress hormone] massively increases your appetite but your body uses up nutrients rapidly during times of stress so I often felt poorly because my immune system was much less resilient as a result.

When she decided to leave her job, Medlin had counselling, and describes feeling a massive weight lift. She started to work as a consultant dietitian with businesses and private clients, and realised there was a different, more balanced way of working.

She is now based at wellbeing hub Nimaya, Londons first dedicated gym for the mind, as an in-house, specialist dietitian. Her experience of chronic stress and anxiety has changed her perspective on the damage it can do. So many people live in a state of chronic stress, but its so poisonous for people and it has long-term effects on our health, she says.

A negative experience of burnout also prompted Cate Murden to reconsider her career in advertising, and found Push Mind and Body, a corporate well-being company. She spent three months signed off with stress in her previous role. I was suffering from imposter syndrome in a new role, constantly slightly in fear and fight or flight mode, Murden says.

Id wake up at 3am and start firing out emails. It was crazy. Now she tries to ensure that nobody dreads going to work. Resilience is born out of physiology and mindset the most important thing is to talk to someone, and talking therapy with counsellor, or coach can start getting you out of that cycle, she says.

When Coster was struggling with burnout, researching chronic burnout and adrenal fatigue from her west London home, she also turned to familiar voices to find hope. Podcasts were her saviour relatable advocates such as Bryony Gordon, who shared her experience of anxiety and breakdown.

Gradually, Coster learnt to listen to her own body. At first she started gently swimming a couple of lengths, then walking for a few minutes, before she eventually began to run. The following year she ran her first London marathon, and once back at work she passionately introduced more awareness about mental health into the company.

These are the best meditation apps to reduce stress and anxiety

Returning to the office was a terrifying prospect, Coster admits. By practising kindness and patience and by focusing on small wins, it gradually became easier. I needed to prove that it was possible to find a healthier way to exist while also doing an excellent job.

She left her employer last June to start her own consultancy, Balpro, which helps businesses to balance aggressive revenue goals with employee wellbeing. But in the year before resigning she launched mental health initiatives across the company and also ran mental health workshops leaving with the knowledge that she had done something positive.

Reflecting on that journey, Coster says: Things need to change and I want to help transform the lives of other people now thats my silver lining.

Self-care is now an integral part of her daily routine. I run regularly to boost my energy levels and clear my headspace, and I have a really open dialogue with my friends were always checking in with each other.

Talking to others about your stress is crucial, agrees Medlin: Tell people that youre struggling and theyll be more open to supporting you. I do believe you have to stop to be able to have the headspace to imagine how things could work out differently. And thats quite liberating.

She is now much more conscious of her mental health and stress. Ive learnt to prioritise things that help me feel better in particular yoga has been important, having more time to invest in my support network of friends and family and just having headspace to reflect.

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Work burnout: 'My entire body and mind shut down' - 3 women on how they recovered - Evening Standard

When trying to get into shape, dieters can pick up tips from those who have already lost an impressive amount of weight. One slimmer recently shared the diet and exercise plan she used to shed 1st 12lb.

Jean McNamara, 40, noticed the weight creep on over the years but fitness had never been a priority.

It wasnt until poor health struck her family that she started to consider getting into shape.

The dieter became aware of a history of heart problems in her family and started to look into ways she could get fitter.

With her 40th birthday approaching, Jean gave herself the challenge to get into shape before then.

READ MORE: Weight loss diet plan: The one food you should eat more of to help burn belly fat fast

Tipping the scales at 11st 4lb, she signed up for her local gym but quickly lost motivation.

After one friend suggested High Intensity Interval Training plan, F45, Jean made the switch to the programme.

The slimmer signed up for an eight week challenge programme which focused on weight loss.

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Describe the plan, the F45 website said: The F45 Challenge is a nutrition and training program focused on holistic well-being.

The combination of F45s style of training and the challenge meal plans are designed to help members transform their lives over the 8-week period.

When following the plan, Jean upped her training to five days a week.

Although she found the training regime a challenge to begin with, the dieter started to enjoy the workouts.

She paired the intense workouts with the accompanying diet plan and focused on eating high protein healthy meals.

By following the plan, her weight soon dropped from 11st 4lb to a much healthier 9st 6lb.

Jean also revealed she slimmed down from a UK size 14 to a svelte size 10 in the eight week period.

Not only did she shed an impressive amount of weight, the dieter noticed a change in her general health.

Original post:
Weight loss shock transformation: Woman shed two stone in eight weeks with diet plan - Express

A new study suggests olive oil could be integral to the Mediterranean diet's brilliance.

The diet, which US News & World Report ranked the best diet of 2019, has been linked to good health and longer lives.

According to new research by the University of Minnesota Medical School, olive oil alone, a staple ingredient of the diet, appears to have properties that promote longevity and decrease the risk of age-related disease like diabetes and heart disease.

Doug Mashek, the lead researcher, said that studying the way olive oil affected human cells in petri dishes indicated that the fats in olive oil activated cell pathways in the body that are linked to longer life.

"We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat," Mashek said in a press release. "And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized."

This isn't the first time the Mediterranean diet has been found beneficial for long-term health.

The concept of the Mediterranean diet comes from the countries that border the Mediterranean Sea, where people historically ate mainly vegetables, oily fish, nuts, and healthy fats. The Harvard School of Public Health and a think tank called Oldways created a diet based on the general eating principles of these places, according to US News.

Unlike highly restrictive diets like the keto diet or the Atkins diet, the Mediterranean diet allows people to eat a wide variety of foods in moderation. In fact, the diet is safe for most people, including children and older people.

Foods including whole-grain pita bread, fresh fruit, salads, nuts, beans, olive oil, and salmon are Mediterranean diet staples and promote a variety of health benefits.

When people fill their diets with the fresh, unprocessed foods found in the Mediterranean diet, they may lose weight, improve their heart health, and prevent diabetes, according to US News.

Since the diet focuses on heart-healthy fats like olive oil, avocado, and salmon, it also couldlower bad cholesterol, a major cause of heart disease, according to the Mayo Clinic. "The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease," the Mayo Clinic said on its website.

The diet could also help prevent cognitive diseases like Alzheimer's and Parkinson's as well as breast cancer.

Original post:
There's evidence that exercise after consuming olive oil could trigger changes linked to longevity - Insider - INSIDER

Its no secret that Kim Kardashian has a fabulous figure & her trainer, Melissa Alcantara, shared with HollywoodLife EXCLUSIVELY, the best at-home workout you can do to get in shape!

Kim Kardashian, 39, has an amazingly toned figure and its all thanks to her personal trainer, Melissa Alcantara. Luckily, Mel, Celebrity Trainer, All-Natural Athlete & Fitplan Trainer, shared with HollywoodLife EXCLUSIVELY, what workouts the pair do together and how you can try the same workouts at home. Mel gushed about working with Kim admitting, Kim and I share a special bond, we constantly motivate each other to train harder and see the world with fresh eyes. Kim is more than just my client-athlete, shes a mentor.

As for what workouts they do together, Mel revealed, It changes depending on current physique and performance goals, but in general were looking for strength gains over time and a 100% sustainable approach to living a fit and active lifestyle. But you bet were always doing squats, deadlifts, and thrusts for good measure and leg day gains. There are certain workouts that Kim excels at and Mel admitted, She loves anything that has to do with jumping, and shell crush a bunch of walking lunges like its just regular walking.

Mel revealed the specific workout that will whip you into shape, and the best part is, you can do it in the comfort of your own home. You can start with doing HIIT bodyweight workouts at home so that you can learn to use your body and get into performance shape, in the comfort of your own house where its just you vs you, Mel said. I have my Built at Home training program on the Fitplan app for this specific reason, itll be the most rewarding ~25 minutes of sweat and burn you ever experience. Now get to work!

If youre looking to get in shape before spring, Mel shared the ideal workout you should try. Ideal really depends on factors like your particular goals, age, lifestyle, time, etc. That being said, if you make working out 3-4 times per week and eating a nutrition-based diet a habit, then youre on the fast track to getting in shape and staying in shape. The fastest way to get in shape is staying in shape. If working out isnt your thing, Mel explained that there are other ways to get in shape. You dont have to do a particular exercise or program, but you do have to be active. If you have specific goals, find a program that supports them and allow yourself to follow through to the end before you say something doesnt work for you. Finally, whatever you decide to do in order to get in shape, if you cant keep training and eating according to that program for at least 3-6 months then this approach is not sustainable. You want to be able to sustain your approach to really get the benefits from living that healthy lifestyle and being strong af.

Getting in shape doesnt just mean working out, it also means maintaining a healthy diet, and Mel shared her nutrition tips. 1. Drink water. How much? More than you think you need. 2. Cook for yourself. By cooking for yourself, and your family, you can gain tremendous control over your nutrition and maximize the work you put in the gym. 3. Take time for yourself. A big part of being healthy is being mentally healthy. Spend time with yourself and learn to enjoy your own company so that you can enjoy the company of others having a strong sense of boundaries and respect.

Continue reading here:
Kim Kardashians Trainer Reveals The Best Workout You Can Do At Home To Get In Shape Like The Star - HollywoodLife

Weight loss is achieved in the kitchen - and eating the right foods can boost success. The NHS have their own 12 week diet plan, with a specific food advised at breakfast time.

Kicking off week one of their plan, the NHS tell dieters to make sure there is plenty of fibre in their meals.

This is particularly true at breakfast time - often thought of as the most important meal of the day.

They said: "Adding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.

"Eating food with lots of fibre will help you feel full for longer, so youre more likely to stick to your calorie limit."

READ MORE:Adele weight loss: Expert claims 'easy' diet plan behind incredible 7st transformation

So, what exactly should dieters prepare in the morning to get the right amount of fibre in their meals?

The NHS suggest two easy ways to modify popular breakfast foods to make them fibre-rich.

Swap white bread for wholemeal or wholegrain varieties.

Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and dont forget to check the salt content.

They also remind dieters that eating the skin on fruits such as apples and pears adds in natural fibre, and eating fruit and vegetables is a healthy, low-calorie way to fill up.

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The NHS suggestions are a good way to get started - but more those with more confidence in the kitchen might want to prepare food from scratch. Some of the best high fibre breakfast foods include:

Best high fibre cereals

The NHS suggests a list of the best wholegrain cereals to choose. They also recommed chopping up a banana to add on top for extra sweetness.

Exercise is also a key part of losing weight, and eating the right foods to fuel a workout is key to success.

Personal trainer and TV guru Jessie Pavelka explained what foods you should eat before training to get the best results.

He said: Whether it be running, cycling, yoga, that short and fiery HIIT session, or readying yourself for a weight session at the gym, were all guilty of failing to take a second to pause and think about how were fuelling our body pre-workout.

What slimmers eat depends on the type of workout they are about to do and it can make a huge difference to the results.

Link:
Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim - Express

While it didn't enjoy the same spotlight this January, the DASH diet was crowned as one of the best diets in the United States in 2019 by U.S. News and World Report, putting it on the fast-track to cause buzz on Instagram feeds all year long. In fact, the DASH diet had earned this distinction for most of the 2010s, but unlike many of the other diets we've seen percolating in our social media feeds for the last few years, the DASH diet actually has overwhelming support from the medical community largely in part because it was developed in the 1990s by a team of researchers funded by the National Institute of Health.

Believe it or not, scientists first created this diet plan in response to the rise of cardiovascular disease in the United States, and many doctors only speak about the specifics of the DASH diet with their patients if high blood pressure is a factor for them. The DASH diet targets high sources of sodium and artery-clogging sources of fat to empower dieters to better their own heart health, but in the process, it targets some ingredients that some experts may find controversial.

Stefani Sassos, MS, RDN, CSO, CDN, a registered dietitian within the Good Housekeeping Institute, says that while the Mediterranean diet is worthy of it's "best" title this year, the DASH diet remains one of her favorite picks of all time. If you're dealing with elevated blood pressure or other cardiovascular risks, there's no question about it; but even if you're looking to lose weight before hitting the beach this summer, the DASH diet may be safer for you compared to the keto diet or Whole30.

Here's everything you need to know about the DASH diet, including what you can (and can't eat), how it could help you eat healthier and lose weight, and how to get started.

Sassos has a clinical background in treating cancer patients in the New York area, but also has found herself thrust into understanding the ins-and-outs of the DASH diet as heart disease is actually the number one killer in the U.S., she says. "I had quite a few patients who passed away from heart disease rather than their actual cancer," she explains. "There's a huge sodium issue in America, and the DASH diet is specifically known to fight this trend."

Ginger Meyer, MS, RDN, CSSD, LD, a registered dietitian specializing in sports dietetics within the University of Missouri Health Care system, says the DASH diet successfully lowers blood pressure in patients with hypertension by targeting dietary sources of fat and largely scaling back or eliminating red meat and sugar altogether. In studies since its inception, the DASH program can further lower blood pressure if sodium is also targeted, she says.

"Some may experience lowering of blood pressure in a few weeks," Meyer explains. "Other important lifestyle factors include achieving or maintaining a healthy body weight, participating in two hours and 30 minutes of moderately intense physical activity each week, and limiting alcohol consumption."

This diet, unlike others, isn't truly designed to be used for the short term. Results vary on a case by case basis, Meyer says, but this approach to eating is often recommended for many years before true results are seen and doctors relax on restricting certain items.

Those following the program aren't given a particular meal plan, but follow general guidelines. Here's everything you'll be able to enjoy on the DASH diet:

Sassos says this diet plan is most in-line with what a regular, healthy lifestyle should look for most a dietary routine that consists of 2,000 calories each day (or a higher or lower caloric intake recommended by your healthcare provider) consisting of wholesome ingredients. She says the diet recommends an adequate intake of non-fat and low-fat dairy products, two to three servings a day, as well as the appropriate servings of whole grains each day.

She believes that the best DASH diets are those that restrict sodium, as high-sodium diets can cause issues for otherwise-healthy patients. "When you go out to a restaurant, so many of us are drowning in salt, but this approach fixes that," she says.

Here's what you should avoid and limit as much as possible:

These items shouldn't come as too much of a shock: they're all high in fat, sodium, and calories. Not to mention, they're often highly calorically dense, but not in actual nutrients. "The DASH plan is rich in potassium, calcium, magnesium, fiber, and limits saturated fat, total fat, and cholesterol," Meyer explains.

Here's the catch the DASH diet wasn't actually created to promote weight loss. Some health experts believe that asking those that don't suffer with elevated blood pressure levels to restrict their sodium intake could promote unwarranted restrictions elsewhere (why restrict something if you're consuming normal levels, right?).

But pro-DASH-diet supporters like Meyer and Sassos acknowledge that the average meal plan based on this diet inevitably promotes weight loss for most people. "Although the DASH diet was not designed to promote weight reduction, this eating plan can be followed at a lower calorie level for weight loss, and as you replace high-calorie, high-fat foods with low-calorie vegetables and fruits, weight will likely trend down," Meyer explains.

For the best weight loss results, both experts agree: you'll need to incorporate exercise into your routine. Plus, a 2010 clinical study found that, in a trial, people who exercise while enjoying the DASH diet were more likely to lower their blood pressure compared to those who didn't.

You'll need to consult your doctor or a registered dietitian before you make any radical changes to your diet. If you've determined that you should work on your blood pressure levels, don't jump to change everything just yet. "Keep a food diary for several days and identify ways you could gradually increase servings of vegetables, fruits and whole grains," Meyer says.

If you're looking for particular meal plans or more tips for crafting DASH-friendly meals, both Sassos and Meyer recommend resources provided by the National Heart, Lung, and Blood Institute (NHLBI), which include an illustrated guide of the recommended number of servings on each food group by calorie level and serving size.

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What Is the DASH Diet? - Here's What You Can and Can't Eat on the Dash Diet - GoodHousekeeping.com

Many of the important benefits of a plant-based diet particularly for climate health and animals are well known. Yet despite the science being very clear, there remains confusion about the impact on human health.

We have long known for example, that a diet centred around whole plant-foods fruits, vegetables, whole-grains, beans, nuts and seeds significantly reduces the risk of heart disease, type 2 diabetes, obesity and certain cancers. In fact, a low fat plant-based diet is the only diet to have been shown to actually reverse established coronary artery disease. It has also been seen to reverse type 2 diabetes, enable effective and sustained weight loss without portion control or exercise, and arrest the progression of early stage prostate cancer.

Here are five additional benefits of a plant-based diet that may surprise you.

Diet choices can have a major impact on mood and mental health, and there is a very good reason for this. Diet affects the health of our gut bacteria, which produce many of the hormones active in the brain. Gut bacteria thrive on fibre, which is only found in whole plant foods. So it is no surprise to find that a plant-based diet can benefit mental health.

In one US study conducted at a large insurance company, participants who were overweight or had a history of type 2 diabetes were either prescribed a low-fat vegan diet or asked to continue their usual diet for 18 weeks. The results showed a significant improvement in mental health, wellbeing and work productivity in those on the vegan diet, as well as lower levels of depression and anxiety.

Osteoarthritis, the painful breakdown of cartilage in the joints, appears to be an inevitable consequence of ageing. It is not reversible but it is manageable, usually with pain medication and sometimes surgery.

So what role could a plant-based diet play here? One small study looking at the diets impact showed a significant improvement in self-reported pain and functioning in people with osteoarthritis. One reason for this could be the anti-inflammatory properties of the micro-nutrients present in plant foods, as inflammation is the main cause of pain in arthritis. Meat-based diets have the opposite effect and, in general, increase the level of inflammation in the body.

So if a plant-based diet can improve arthritis pain, could it also perhaps improve other types of pain? Some research suggests it could help with period pain in women.

For this study, women swapped to a low-fat vegan diet for two menstrual cycles, and then back to their usual omnivorous diet for their next two. Pain duration and intensity and pre-mentrual symptoms were recorded and levels of a hormone affecting oestrogen levels were measured.

On the low-fat vegan diet, women reported less pain duration and intensity, shorter duration of premenstrual symptoms and tests showed a lower level of oestrogen. People are often surprised to hear that diet can impact hormone levels in the body. This study shows exactly that, and how lower oestrogen levels can benefit womens health in a number of ways.

Urinary tract infections (UTIs) are one of the most common causes of infection in the general population with the bacteria Escherichia coli (E coli) often being the culprit. Infection can occur because E coli from the intestine finds its way into the urinary tract. But UTIs can also be caused by E coli strains commonly found in farm animals such as chickens and pigs, so eating contaminated sources of meat can lead to infection.

Given the link between E coli and UTIs, It might seem obvious that those on a plant-based diet who avoid meat might have a lower risk of infection, but whether this was the case was not known for sure until recent research came out.

The analysis of several studies shows that vegetarians have a 16% lower risk of UTIs compared to non-vegetarians. This confirms previous data suggesting that meat-bourne bacteria are a major contributor to the risk of UTIs. Increasingly these food borne bacteria are displaying antibiotic resistance.

So if those following a health plant-based diet have a lower risk of ill health then surely this will save on health costs.

In a large Taiwanese study, vegetarians were found to have a lower rate of outpatient visits, which translated into a 13% lower outpatient expenditure and a 15% lower total medical expenditure. So it is interesting to hypothesise the health economic impact of a plant-based diet on the UKs cash-strapped National Health Service.

In 2017, spending on healthcare in the UK totalled 197 billion approximately 2,989 per person. If everyone in the country shifted to a vegetarian diet, this could (using the 15% reduction as a guide) reduce healthcare expenditure by 30 billion.

Plant-based diets then, not only have the potential to dramatically improve human and planetary health, but could have significant benefits for the health of the economy too.

Read more from the original source:
Five surprising benefits of a plant-based diet - The Conversation UK

More than 8 million adults in the US suffer from a painful condition called gout. There is evidence that unhealthy lifestyles, such as smoking, poor eating and lack of exercise as well as rising obesity rates are increasing the number of people afflicted with this condition.

In order to reduce the prevalence of gout and frequency of painful flare-ups, doctors recommend a balanced diet full of vegetables, low-fat proteins, and regular exercise. Here's what you need to know about how diet can help with symptoms of gout.

Gout is a painful type of arthritis, or inflammation of joints, particularly in the big toe and knee joints. It happens as a result of hyperuricemia, or too much uric acid in the blood.

"The problem is either your body produces too much uric acid or it cannot properly excrete the uric acid," says Shailendra Singh, MD, Rheumatology Medical Director at White River Medical Center in Arkansas.

As a result, uric crystals can form, build-up, and get lodged in the joints, inflaming them, and causing excruciating discomfort and pain.

"Joints get red-hot to touch and swollen. You could be fine for a few weeks to months to even years before you have another episode," says Singh.

Foods high in a natural compound called purine can trigger painful flare-ups for people with gout because the body breaks purine down into uric acid. Therefore, doctors recommend avoiding high-purine foods like the following:

An outlier to the rule is purine-rich vegetables like spinach, cauliflower, or mushrooms. These foods are shown to lower the risk of flare-ups. Fruits, especially cherries, are recommended as alternatives to other sugary snacks.

Also "lean meat, like chicken and turkey, is okay. Leafy greens and vegetable protein like soy are also a good source," says Singh. "Moderation is the key and avoiding the [high-purine] foods is the most important thing."

By swapping out some of the high-purine meats, processed sugars, and alcohol for more wholesome food options you can protect yourself from painful gout flare-ups while also leading a healthier lifestyle. Here are some swaps to consider:

In addition to using these meal ideas, one should ensure they stay well hydrated as dehydration can increase the concentration of uric acid in the body.

One myth is that if someone is suffering from gout, then they're probably not eating right. But gout is the result of a mix of both genetics and environmental factors.

"It's not that their husband or spouse is cheating on their diet, they aren't sneaking food that they shouldn't eat, it's not all diet," says Dr. Robert Keenan, a rheumatologist at Duke University Health Facility.

The pain from gout can also be treated with non-steroidal anti-inflammatory drugs (NSAID), like Aspirin or Ibuprofen and by losing weight, if you're overweight.

The important thing to remember for people who suffer from gout is to maintain a healthy lifestyle. By watching purine-rich food intake, eating more vegetables and less unprocessed foods, watching your weight, and exercising more, gout can be managed effectively.

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What is a good diet for gout that will reduce your risk of painful flare-ups - Insider - INSIDER