Beware Weekend Diet Sabotage

Top 6 habits to stay healthy all week long

YOU eat healthily Monday to Friday then Saturday comes along and scuppers everything. But get into these six habits and have the best of both worlds…

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Stay healthy at the weekends too with our expert's top tips

Sip, sip hooray

You don’t have to ditch alcohol altogether, but be aware a glass of wine can contain as many calories as four cookies.

“Choose a dry white wine (83 calories in 125ml) rather than sweet or a red,” suggests specialist dietitian Nichola Whitehead “And clear spirits such as vodka and gin – about 50 calories for a single measure – are the lightest on the calorie scale. Serve with a low-calorie mixer such as lime with soda or slimline tonic.”

If you do overindulge, be aware of hangover cravings. “Consumption of alcohol increases the production of galanin in the brain, a chemical that gives you an appetite for fats,” says dietitian Abigail Wilson of nutrition company Dupl . “Although eating fatty foods will satisfy your neurochemical desires, it won’t help your hangover. 

A poached egg with tomatoes on toast will help replenish your blood glucose levels and provide antioxidants, while the egg’s protein will help you feel fuller for longer.

Or try a slice of bread with yeast spread to help replace B vitamins, salt and folic acid, which are depleted by drinking. Also don’t forget to replenish your fluid intake – skimmed milk is low in fat, and will help settle your stomach and raise your blood sugar levels.”

Pre-meal prep
It’s a big mistake to starve yourself before a meal out and save your calories before a big blow out, says Nichola Whitehead. If you’re ravenous, your stomach does the choosing, not your head, and you’re more likely to say yes to the bread basket while you browse the menu, and choose fattier, more calorific foods, too.

“Instead, have a healthy, normal-sized breakfast and lunch, plus a light, healthy snack of protein and fibre (which will keep you fuller for longer on fewer calories) about an hour before you go. Try peanut butter with apple, yoghurt and blueberries or chicken slices and cream cheese on oatcakes,” she says.

Revamp your roast
The average roast dinner with all the trimmings tends to be high in saturated fats and salt and can contain about 850 calories.

But a few tweaks can make it healthier. Lean meats such as chicken and turkey are good options. Roast on a wire rack so that excess fat runs off the meat and don’t baste during cooking (add a tray of water to the oven to create extra moisture if you’re worried that the meat is drying out).
Make it even healthier by taking off the skin before serving (a lot of fat is stored just beneath the skin) and choose white rather than darker meat. Roast your potatoes and parsnips in olive oil or spray with a low-calorie cooking oil (keep the veg in large pieces so there will be less overall surface area to soak up oil) and pile your plate with steamed veg (sprinkle with herbs and pepper rather than baste in butter).

For home-made gravy, drain off as much fat as you can from the juices (a tablespoon of fat can contain 110 calories).

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Swap a medium-sweet popcorn (about 793 calories) for a medium-salt popcorn (about 641 calories)

Bigger breakfast
It’s hard to say no to a full English, but if you grill as much as you can rather than fry it, you’ll instantly cut back the fat. “One tablespoon of oil contains more than 100 calories and grilling helps drain some of the fat away,” says Nichola Whitehead.
“Poach eggs and bulk up the veggies – the fibre will help to fill you up. Try grilled beef tomatoes, mushrooms fried in a little spray oil and baked beans. Consider switching to a vegetarian sausage and/or turkey bacon, which both contain fewer calories than their pork equivalents.”

Movie munchies
Swap a medium-sweet popcorn (about 793 calories) for a medium-salt popcorn (about 641 calories) or, better still, bring your own healthier version. Metcalfe’s Skinny popcorn is cooked using rapeseed oil, which is high in polyunsaturated fat and low in saturated fat, and comes in various flavours – the Sweet ’n Salt version is just 115 calories per 25g bag.
Instead of a 200-calorie scoop of ice cream, try a frozen yoghurt at about 90 calories for a regular scoop.

And if you must go for nachos, top with salsa only (about 600 calories a portion), and give plastic cheese and gunky guacamole a swerve (an extra 340 calories). “Instead of opting for a sugar-loaded fizzy drink, take your own sparkling water with some fresh lemon or lime instead,” suggests nutritionist Kim Pearson.

Takeaway tips
Nelle Ferguson, nutritionist at Nourish, says: “If you’re having Chinese, steer clear of sauces made from sugar, flour or cornstarch (such as sweet-and-sour dishes or lemon chicken). They can be loaded with corn syrup, an artificial sweetener that can pile on the pounds.

Good options are chicken or prawns in a black bean or oyster sauce and ask for your order to be made with “half sauce” – you really won’t notice the difference and it really helps cut back on calories.
At the Indian takeaway, go for dishes such as rogan josh, bhuna or dhansak (with lentils), as they don’t use nearly as much ghee or cream as the popular korma and tikka masala sauces. Avoid fattier meats such as beef or lamb and opt for fish, vegetable or chicken curries. Pilau rice is cooked in oil, adding unnecessary fat and calories to the meal, so always have plain rice.”

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Motivational Tip of the Day

Why Your Subconscious Makes You Crave Naughty Foods During A Diet

Why is it that even when we have the best of intentions, dieting is so difficult?

THE UK’s diet industry is thriving to say the least.

More than half of British adults try to lose weight by controlling their calorie intake each year. Unfortunately, losing weight is not as easy as turning down a biscuit, or opting for salad. And even those who have been successful in their dieting endeavours find it difficult to do.

So why is it that even when we have the best of intentions, dieting is so difficult? Why can’t we control those cravings?

1. Food cues 

We’ve all done it: walked past a tasty-looking supermarket stand, or smelled something delicious and immediately started drooling over whatever treat is on display, regardless of calorie content or nutrition.

Sensory food cues like these can be difficult to ignore and aren’t just triggered by taste or smell — advertising or brand logos can tempt us in too.

When we are hungry, the hormone gherlin stimulates the brain, which means that we notice food cues more.

 

 Sensory food cues can be difficult to ignore and aren’t just triggered by taste or smellSource:istock

Researchers have also found that our brains pay more attention to cues for unhealthy foods — those which are high in sugar and fat — than healthy foods, when we are hungry. In studies where pictures of high-calorie foods were shown to participants, it was found that the cues elicited anticipatory appetite responses, such as salivation, cravings and a reported desire to eat.

All of this together means that the attention-grabbing properties of high-calorie foods are likely to present a significant challenge for individuals who are attempting to lose weight — particularly if their diet makes them feel hungry.

On a positive note, it may be possible to train ourselves to ignore tempting cues. One study has shown that participants who were taught to ignore high calorie food cues on a computer-based task consumed less snack foods than those who were trained to pay attention to them

2. Forbidden foods are more tempting

Dieting often involves “giving up” more pleasurable foods in an attempt to reduce calorie intake. But if we are asked to avoid eating a food we enjoy, researchers have found that we will crave it — and even have a greater desire to consume the forbidden item than if we have not been deprived.If we are asked to avoid eating a food we enjoy, researchers have found that we will crave it.

In another study, frequent consumers of chocolate were asked not to eat any for a week. In this case the participants found images of chocolate and other high-calorie food items more salient — the deprivation had made them want the high calorie foods more — than the chocolate eaters who had not been deprived.

In addition, when asked to taste a forbidden food, it has been found that research participants who have been deprived of it will typically consume more calories.

All of this means that even when dieters attempt to avoid foods that are pleasurable, the behavioural and cognitive response to deprivation may inadvertently be creating more temptation.

3. The “what-the-hell” effect

When trying to lose weight, choices about what to eat and when it should be eaten are usually constrained by the rules of a chosen diet plan. But rigid dieting rules are problematic, as any eating behaviour that does not rely on the physiological signals of hunger increases the risk of overeating.

Another problem with dieting rules is that only a small violation — a sneaky slice of cake, for example — is enough to derail the whole diet.

Researchers call this the “what-the-hell effect” — and it has been demonstrated in a number of laboratory experiments. Studies consistently show that dieters who believe they have consumed a high-calorie snack — and so have broken the rules of their diet — will consume more calories during a later meal than those who do not think they have violated the rules.

Studies show people who consume a high-calorie snack — and so have broken the rules of their diet — will consume more calories during a later meal.Source:istock

Although in real terms eating a few extra calories is unlikely to have a major impact on a diet, such lapses can have a bigger psychological impact. Dieting “failure” is likely to trigger negative emotions such as guilt or stress, both of which are known to cause overeating.

So what can be learned from all of this? Diets which require the dieter to follow rigid rules or forbid them from consuming foods they enjoy appear to be problematic, as they paradoxically increase the risk of overeating. Instead, it may be useful for dieters to acknowledge that humans are inherently drawn to high-calorie foods and that these cues present the most temptation if we are hungry.

Rising rates of obesity mean that many more of us are turning to diets to lose weight. 

However, while there is no perfect diet to help us achieve our health goals, understanding how the brain works, and recognising the psychological effects of dieting may help us regain control in the face of temptation.

8 Summer Steps for Healthy Living

Improve your health with steps so simple you'll barely notice the effort.

In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.
To get you started, WebMD went to eight health experts in fields such as diet, fitness, stress, vision, and oral health. We asked them this: If you could only suggest one simple change this season to boost personal health, what would it be? Here are their top eight tips.

1. Give Your Diet a Berry Boost

If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.

2. Get Dirty -- and Stress Less

To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.

Just putting your hands in soil is "grounding." And when life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.

3. Floss Daily

You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.

4. Get Outside to Exercise

Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.
And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.

5. Be Good to Your Eyes

To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.

6. Vacation Time!

Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.
Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease heart disease.

7. Alcohol: Go Lite

Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily -- alcohol can protect against heart disease.

8. Sleep Well

Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.
There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're -- shhhh -- good for you.

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Motivational Tip of The Day

8 Ways To Add Years To Your Life

Eat, drink and dance your way to a healthier you...

Living longer and better doesn’t have to be hard – you just need to tweak some of the foods you eat and add in some simple lifestyle changes.
Whether it’s cutting down on take-aways or adding a little more colour to your plate, here’s what you can eat more of (and do less of!) to make sure you stay fit and healthy…

 

1. Take turmeric to reduce inflammation

Turmeric powder helps to reduce inflammation in the body (Image: Getty)

You might have seen this ingredient in the spice aisle, but it also has uses outside of the kitchen. This root contains curcumin – a strong antioxidant with powerful anti-inflammatory effects. Inflammation in the body has been proven to play a big role in lots of chronic illnesses like heart disease and Alzheimer’s, so pick up some turmeric capsules from a health food shop or, if you can bear it, add a teaspoon of turmeric powder to hot water and honey.

 

 

2. Eat more purple vegetables to help your blood pressure

Try some purple broccoli (Image: Getty Images)

Purple sprouting broccoli, and the purple versions of carrots, sweet potatoes and asparagus (which you can buy in most big supermarkets) contain high levels of antioxidants, which help keep your heart healthy, and can reduce blood pressure. By eating more of these veggies you can also ensure your skin stays young – the natural purple pigment contains resveratrol, which has been linked to preventing the premature ageing of your skin cells.

3. Drink lemon water to lose weight

Have a glass in the morning

There’s a reason this hot citrus drink is loved by health fanatics. Lemon peel has pectin in it – a fibre that digests slowly, making you feel fuller for longer. After a coffee it’s common to get a caffeine crash (often leading to unhealthy snacking), but by drinking lemon, you’re less likely to want to snack – and you’ll help ward off weight-related complications like high blood pressure.

4. Eat more fermented foods for a healthy gut

Things like yoghurt, sauerkraut, and pickles are all types of fermented food, and they have amazing effects on your gut. Most digestive problems are due to an imbalance of good and bad bacteria, so by eating more of these foods you’re helping to get a better balance and ease stomach problems. Studies have also shown them to be good for people with weak immune systems.

 

5. Eat fewer take-aways to reduce the risk of diabetes

Ditch the weekly Chinese (Image: Getty Images)

Did you know that one in four adults prefers to order take-aways rather than cook at home, even though around six out of ten people know that making it at home would cost a lot less and taste just as good?* The order-out culture in the UK is on the rise, and that means so is type 2 diabetes and heart disease – which are directly related to unhealthy diets.

 

 

6. Go Mediterranean to keep the fat away

Dieting doesn’t have to be over-complicated – just go Mediterranean. 'The principles of
it include eating lots of fruits, vegetables, cutting out processed foods and salt and limiting red meat intake,’ says weight-loss specialist Dr Sally Norton. ‘In essence, eating REAL food in sensible portions.’A manageable, colourful diet will help you stay in good shape and keep the weight off in the long-term.

7. Dance away dementia

Join a class or get dancing in the kitchen at home (Image: Getty)

'Keeping active and controlling your blood pressure is good for the heart - but research also suggest that it's great for the head, too, ' says Dr Mike Knapton from the British Heart Foundation. You don't have to put in hours of work in a gym to be active, so find something that raises your heart rate a little, but that you enjoy at the same time - like dancing! It's a great way to get moving and meet some new friends.

8. Sleep your way to a healthy heart

Get a good night's sleep (Image: Getty)

By sleeping less than 5 hours a night, you’re putting yourself in danger of health complications like increased blood pressure – which is linked to strokes and heart attacks – and, if you suffer from insomnia, then you’re likely to develop more worrying side effects than a few yawns the next day. Aim for 7-8 hours of restful sleep a night to live longer.
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Best dieting apps: 8 apps to help you lose weight

 

 

Summer is here which means you'll probably have started drawing up a long list of resolutions that you have every determination of sticking to. There might be a certain place or activity on there, mixed in with a few other things like be nicer or do a good deed a day, but there is usually one that will crop up time and time again - lose weight.

Whether you're looking to shed the Christmas pounds, or you are just on a mission to eat better this year then here are a few of the best dieting apps to help you.

MyFitnessPal

MyFitnessPal is a free calorie counting app that features a food database of over 5 million foods. When you first set it up, you'll need to enter some information about yourself including your date of birth, weight and height, as well as your goal weight and how much you want to lose each week.

The app then creates a custom plan for you, providing you with a calorie goal to work towards, which appears on the top of the diary page where you add your food, exercise and water intake. As you add, you'll see the food calories being deducted and the exercise calories added so it's easy to keep track.

MyFitnessPal is great for those who don't want to pay the monthly fees that services like Weight Watchers and Slimming World charge, but it is also useful for those on diets such as the 5:2 where calorie counting is essential. One of the best things about MyFitnessPal is that it links to a variety of fitness platforms like Withings and Fitbit, allowing you to keep track of your exercise and food in one place.

Diet Assistant - Weight Loss

Diet Assistant - Weight Loss is another free app that will deliver you a range of meal options to suit the diet you are on, whether it be vegetarian, pescatarian or high-protein, among others.

Like MyFitnessPal, you need to enter some information about yourself, including your target weight, and the Diet Assistant app will then assist you in achieving your goal.

There are dedicated shopping lists per diet plan, nutritional facts, meal and weight entry reminders and a built-in BMI calculator, as well as a weight graph so you can see your progress.

Diet Point - Weight Loss

Diet Point - Weight Loss has over 130 diet plans to take the guesswork out of losing weight. There are dedicated shopping lists for each plan like Diet Assistant, but this app also reminds you when it's time to eat your next meal.

The app sports more than 500 tips to improve your weight loss plan and it will also provide you with a weight loss estimate for each plan so you'll be able to pick one that suits your goal.

A BMI calculator is included so you can check how healthy your weight is in relation to your height and there is a weight tracker and monitor on board too.

My Diet Coach

My Diet Coach offers four main features in the free version comprising reminders, motivational photos, perseverance tips and a diet diary, along with three extra features in the pro version including a food craving panic button, a weight chart and a points system.

The diet diary, calorie counter and BMI calculator are more standard features but the My Diet Coach app stands out is for its motivational arguments and guidelines, along with the ability to customise the avatar to look similar to yourself.

You can set reminders so you remember to drink water and prepare vegetables for example, but you can also touch a button with the challenge you are facing and the app will greet you with relevant motivational tips and inspiring pictures.

Nutrino

The Nutrino app claims to answer the ultimate question of what should you eat and rather than just tracking your food, it will answer it based on your medical profile, goals and culinary preferences.

You can get this app to plan your next meal or you can take something off the menu and Nutrino will log it and take it into consideration.

There is a health coach on board to keep you on track and you can also keep up to date with the latest nutritional research through this app. Nutrino will also add meal summaries to the Health App, as well as sync your weight.

The Complete 5:2 Diet

The 5:2 diet suggests that you eat what you like for five days of the week, up to 2000 calories for women and 2500 for men, while for the other two days, women consume just 500 and men consume 600.

There are plenty of apps that relate to this particular diet but the Complete 5:2 Diet app brings you a four-week recipe and exercise plan that will track your calorie intake and work outs.

It features over 140 recipes to try, with a choice of six meal plans for the fasting days and the workout plans link to exercise videos to make sure you are doing things right. Complete 5:2 Diet also has calorie counter, BMI, BMR and target calorie calculators, but it won't allow you to add your own exercise routine in.

Weight Watchers

Weight Watchers has been around for a long time and rather than straight up calorie counting, it uses a point system called PointsPlus to help you lose weight. The app is free but it's worth knowing you'll need a subscription to use it which starts at £1.88/week.

Once subscribed, you can track your food, activity and weight through the app or the website and there is a 24/7 chat function to get support from a Weight Watchers coach if you need it. We haven't tried that feature but we suspect they rarely tell you to eat a Mars bar.

If you're out for dinner and want to see what the best things to eat on the menu are, there are thousands of restaurants and meals in the database from Zizzis to Wagamama and you'll also get access to recipes if you're cooking at home. Weight Watchers will also sync with your Fitbit or Jawbone to deliver activity tracking too.

HealthyOut

For those in the US, HealthyOut allows you to find and order healthy meals from local restaurants in your area using filters such as low calorie, low carb, low fat and high protein to narrow search results.

Great for those with dietary restrictions like gluten or lactose sensitive, or those following specific diets like Paleo or Atkins, this app will help you find restaurants that cater for your needs.

You can filter by cuisine, ingredients and type of dish, plus it will also show you detailed nutrition information for dishes including calories and points.

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Motivational Tip of the Day

New Diet Sensation....What is the dopamine diet?

Famed as the Tom Kerridge diet, the 'happy' weight loss plan is making headlines. But does the dopamine diet work? Our dietitian investigates…

What is the dopamine diet?

Billed as the weight loss regime that boosts mood too, this diet is all about increasing levels of the ‘happy hormone’ dopamine in the brain at the same time as shedding pounds. Certain celebrities such as TV chef Tom Kerridge have boosted this diet’s popularity in recent years. There are several different versions of the diet, but all are based around foods that are thought to boost dopamine. These can include:

• Dairy foods such as milk, cheese and yogurt
• Unprocessed meats such as beef, chicken and turkey
• Omega-3 rich fish such as salmon and mackerel
• Eggs
• Fruit and vegetables, in particular bananas
• Nuts such as almonds and walnuts
• Dark chocolate

For inspiration using these dopamine-boosting ingredients, try our dopamine diet recipe collection.

Most versions of the diet recommend avoiding alcohol, caffeine and processed sugar, while some also recommend cutting out or severely restricting starchy carbohydrates. So what is the science behind the dopamine diet? Dietitian Emer Delaney explains…

What is dopamine and how does food affect it?

Dopamine is a neurotransmitter - a chemical that is responsible for transmitting signals between nerve cells in the brain. Dopamine directly affects the reward and pleasure centres in the brain, which in turn affects mood. Its activation occurs for a number of reasons, including the sudden availability of food.

There is emerging evidence to show that people who are overweight may have impairments in dopamine pathways which could have been blunted through constant exposure to highly palatable (sugary and fatty) foods. This blunted response could potentially lead to increased reward seeking behaviour, including over-eating - however, this is an area that needs more research. Currently, we do know that all eating increases dopamine, especially the intake of high fat and sugar foods, both off which can lead to an increase in appetite, overeating and weight gain in the long term.

So how can you boost your dopamine without resorting to high fat and sugar foods?

Protein foods are made from the building blocks of amino acids (including tyrosine), which are essential to the production of dopamine. It has therefore been suggested that upping protein intake may also boost dopamine production without increasing appetite. A recent study looked at this theory and concluded that eating a high protein breakfast including eggs, lean meats and dairy was best at reducing mid-morning cravings whilst increasing dopamine levels.

Dietitian Emer Delaney’s top tips…

- Eat regular meals. This will prevent a sudden swing in hormones and help to regulate your appetite. It also reduces the chance of overeating in the evening.

- Try eating more lean protein at breakfast such as eggs, smoked salmon, mackerel, or a high-protein yogurt with added nuts, seeds or fruit. Try our high-protein recipe collection for breakfast, lunch and dinner recipes.

- Some versions of this diet ask you to completely restrict starchy carbohydrates, which I wouldn’t recommend. Carbohydrates are important components of the diet, so ensure you include some at every meal. Aim for low-GI carbohydrates such as rye bread or porridge. Both will encourage blood glucose levels to remain steady, which will have a positive effect on appetite.

- Choose healthy fats such as monounsaturated and polyunsaturated fats found in olive, safflower, sesame or rapeseed oils in addition to avocado, walnuts, flaxseeds and oily fish such as herring, fresh tuna and trout.

- Include lean protein foods at lunch and dinner by eating chicken, lentils, pulses, fish, or lean beef.

- Increase activities such as yoga as we know this can also increase dopamine levels.

- Keep things simple and look at the quality of foods you eat, reduce processed salty foods, keep sugary treats to a minimum and make sure you’re eating your five-a-day. 

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Healthy Gut, Healthy Mind: 5 Foods to Improve Mental Health

You’ve heard of eating well to improve heart health and reduce the risk of diabetes, high blood pressure and certain cancers, but what about taking care of your mind? A few simple dietary changes may boost cognitive function and reduce symptoms of depression, anxiety and other mental health disorders.

When most people think of boosting their brain power, they think of learning something new or engaging in thought-provoking debate. As it turns out, one of the best ways to improve your mental health is through your gut. Like your brain, the gut has its own nervous system, which sends information to the brain via the vagus nerve. This helps explain why you might feel queasy when you’re nervous or stressed. Just as the brain impacts the gut, what we put in our gut can impact the functioning of the brain. Here are five foods that keep the mind working at its best:

#1 Fatty Fish
The Standard American Diet is sorely deficient in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentanoic acid (EPA), and high in trans fats and saturated fats which have been shown to negatively affect the brain. Since our brains are made up largely of fat and our bodies cannot manufacture essential fatty acids, we have to rely on a diet rich in omega-3s to meet our daily needs.

In studies, foods high in omega-3 fatty acids, such as wild cold water fish (e.g., salmon, herring, sardines and mackerel), seaweed, chicken fed on flaxseed and walnuts, have been shown to reduce symptoms of schizophrenia, depression, attention deficit hyperactivity disorder and other mental disorders. This is likely because of the effect omega-3s have on the production of neurotransmitters (brain chemicals responsible for our moods), including dopamine and serotonin. By supporting the synapses in the brain, omega-3s also boost learning and memory.

#2 Whole Grains
The primary source of energy for the brain is glucose, which comes from carbohydrates. Simple carbohydrates exacerbate low mood by creating spikes in blood sugar and have been shown to have effects on the brain similar to drugs of abuse. By contrast, complex carbs release glucose slowly, helping us feel full longer and providing a steady source of fuel for the brain and body. Healthy sources of complex carbohydrates include whole-wheat products, bulgur, oats, wild rice, barley, beans and soy.

#3 Lean Protein
The foods we eat are broken down into substances that are used to make neurotransmitters and other chemicals that allow different parts of the nervous system to communicate effectively with each other and the rest of the body. Next to carbohydrates, protein is the most abundant substance in the body. The amino acid tryptophan, a building block of protein, influences mood by producing the neurotransmitter serotonin.

Sometimes called nature’s Prozac, serotonin is associated with depression. Lean protein sources, including fish, turkey, chicken, eggs and beans, help keep serotonin levels balanced. Even more important are complex carbohydrates, which actually facilitate the entry of tryptophan into the brain, reducing the symptoms of depression and anxiety and improving overall cognitive functioning.

#4 Leafy Greens
Popeye was on to something with a diet high in spinach. Leafy greens such as spinach, romaine, turnip and mustard greens, and broccoli are high in folic acid, as are beets and lentils. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

Broccoli also contains selenium, a trace mineral that plays an important role in our immune system functioning, reproduction and thyroid hormone metabolism. Some studies suggest that low levels of selenium contribute to depression, anxiety and fatigue. Other sources of selenium include chicken, onions, seafood, walnuts and brazil nuts, and whole-grain products.

#5 Yogurt with Active Cultures
Fermented foods, such as yogurt with active cultures, kefir, kimchi, tempeh and certain pickled vegetables, contain probiotics (healthy bacteria) which have been shown in studies to reduce anxiety and stress hormones and effect the neurotransmitter GABA. By contrast, eating too many processed foods may compromise the delicate balance of healthy and unhealthy bacteria in the gut.

Today’s Choices Affect Tomorrow’s Welfare
Our modern diet is significantly different from that of our ancestors. We can blame busy lifestyles, food manufacturing and the affordability of processed foods, but most of us can make changes to counteract these influences; for example, increasing our intake of fruits and vegetables, limiting processed foods that come from bags and boxes, and cooking meals from scratch.

Sadly, the genetic and environmental influences passed down by our ancestors, though far from perfect, were likely better than the ones we’re passing on to future generations. An emerging body of research is showing that the way we eat today not only affects our own health but also that of our children and grandchildren.

Nutrition is a key contributor to good mental health, but it’s just one piece of the puzzle. Dietary changes won’t be sufficient for everyone and are not a substitute for other forms of treatment. If you’re struggling with symptoms of a mental health disorder, talk to a therapist or your family physician.

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Motivational Tip of the Day

Top US Diet - DASH (Dietary approaches to stop hypertension) Reviewed

Overview

The aim: Preventing and lowering high blood pressure (hypertension).
The claim: A healthy eating pattern is key to deflating high blood pressure – and it may not hurt your waistline, either.
The theory: Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though. Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while shunning those we've grown to love (calorie- and fat-laden sweets and red meat). Top it all off by cutting back on salt, and voila!

Rankings

DASH Diet ranked #1 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. 

Scorecard (out of 5)

• Weight Loss Short-Term

  3.4
• Weight Loss Long-Term

  3.2
• Easy to Follow

  3.6
• Healthy

  4.8

Scores are based on experts' reviews.

How does DASH Diet work?

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Dos & Don'ts

Do: Serve up lean poultry and fish in moderation.

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For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for six to eight servings of grains; four to five each of veggies and fruit; two to three of fat-free or low-fat dairy; six or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; four to five (a week) of nuts, seeds and legumes; two to three of fats and oils; and five or fewer (a week) of sweets. DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 milligrams.

It's OK to ease into DASH. Try adding just one vegetable serving to a meal, and a fruit serving to another. Go (sort of) vegetarian by preparing two or more meat-free dishes each week. And start using the herbs and spices hiding in the back of the pantry – they'll make you forget the salt's not on the table. Meanwhile, you'll be encouraged to stick to a regular physical activity program.
As for weight loss, you're advised to ask your doctor about how to best tailor your plan. Because DASH emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.

What Can I Eat?

Easy omelet
Combine eggs, chives and reduced fat cheddar cheese into a quick breakfast that can provide you with a foundation for the day. You may also consider adding veggies, such as spinach or asparagus. 

Bran flakes
Breakfast needn’t be complicated. Pour a bowl of bran flakes or shredded wheat, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.

Chicken salad sandwich
Between two slices of whole-wheat bread, and paired with lettuce and tomato, unsalted chicken salad topped with regular Dijon mustard can satisfy without leading to a post-lunch afternoon slump. 

Minestrone soup
From tomatoes to diced carrots and chopped celery, plus red kidney beans or chickpeas – this hearty garden in a bowl, which also includes pasta, will satisfy any lunchtime craving.

Yogurt
For a quick snack on the run, grab a nonfat yogurt with no added sugar – for the healthiest option and more protein, choose plain Greek yogurt – and add fruit for sweetness.

Salad with chicken and berries
For a green and lean dinner, try a leafy salad topped with grilled chicken and strawberries. Dress lightly with oil and vinegar or your favorite vinaigrette dressing. 

Asian pork tenderloin
Spice it up with this traditional dish featuring roasted pork that incorporates sesame seeds coriander, minced onion and other savory flavoring. Pair with steamed peas.    

Spaghetti squash with meat sauce
Although DASH isn't a low-carb diet, you might still like to enjoy a spaghetti dinner without all of the carbs and calories. For a lighter alternative, try spaghetti squash topped with meat sauce.

Apples with cottage cheese dip
You don't have to wait until midnight for a snack. Slice up some apples and grab a small bowl of fat-free cream cheese, then add orange juice, peanuts, vanilla and brown sugar for a tasty treat whether it's midmorning or late in the afternoon.  

 Tuna salad on a bed of lettuce
Tuna is a healthy lunch or dinner choice that can be used in a wide variety of dishes. A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins. 

Vegetable kabobs
If you're looking for a vegetarian-friendly dish, throw together some vegetable kabobs. Great for parties or a night at home, these can be made on a grill or in an oven.

Strawberry banana smoothie with soy milk
A strawberry banana soy smoothie is a great snack for any time of the day, whether you're running out the door in the morning or just finishing your afternoon workout.  

How much does it cost?

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Fresh fruits, veggies and whole-grain products are generally pricier than the processed, fatty, sugary foods most Americans consume.

Will you lose weight?

Likely, provided you follow the rules, and especially if you design your plan with a calorie deficit.
Though not originally developed as a weight-loss diet, some studies have looked at DASH's potential to help dieters shed pounds. Here's a closer look at the data:

• In one study, published in 2010 in the Archives of Internal Medicine, 144 overweight or obese adults with high blood pressure were assigned to one of three approaches: DASH, DASH plus exercise and classes on weight loss, and a control diet where participants maintained their usual eating habits. After four months, those in the beefed up DASH group lost on average 19 pounds – while the other groups either lost a little or gained weight.
• In another study, published in the Annals of Internal Medicine in 2006, researchers randomly assigned 810 adults with borderline or mild high blood pressure to three groups. The first received general advice on lifestyle changes to control blood pressure. The second had goals of staying under 2,300 milligrams of sodium a day, losing weight, exercising and limiting alcohol. The third mirrored the second, but participants were also told to follow DASH's dietary guidelines. After 18 months, the second group lost an average of about 8 pounds, while the DASH group lost about 9 1/2 – both significantly more than the first group's 3 pounds.

How easy is it to follow?

While it may be difficult to give up your favorite fatty, sugary and salty fare, DASH doesn't restrict entire food groups, upping your chances of sticking with it long-term.

Convenience: Although recipe options are boundless, alcohol is not.

Recipes: Lots of reputable organizations, like the Mayo Clinic, provide long lists of DASH-friendly recipes.

Eating out: Difficult, since restaurant meals are notoriously salty, oversized and fatty. If you do dine out, we suggests avoiding salt by shunning pickled, cured or smoked items; limiting condiments; choosing fruits or vegetables instead of soup; and requesting the chef find other ways to season your meal.

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What Makes a Diet Easy to Follow?

U.S. News rankings rate how easy 38 diets are to follow. How much weight should you give this?

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Alcohol: Too much can elevate blood pressure and damage the liver, brain and heart. If you drink, do so in moderation – that's one drink a day for women, two a day for men. (A drink is considered 12 ounces of beer, 5 ounces of wine or 1 1/2 ounces of liquor.)
Timesavers: None, unless you hire somebody to plan your meals, shop for them and prepare them. And you can't pay someone to exercise for you.

Fullness: Nutrition experts stress the importance of satiety, the satisfied feeling that you've had enough. DASH emphasizes lean protein and fiber-filled fruits and veggies, which should keep you feeling full, even if you've reduced your calorie level slightly to support weight loss.
Taste: Although you may miss salty popcorn and potato chips, your taste buds should eventually adjust. Avoid blandness by getting friendly with herbs and spices.

Health & Nutrition

The panelists applauded the DASH plan for its nutritional soundness and safety. Endorsed by the federal government's Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.

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Would YOU try the keto diet?

Expert says controversial eating plan leads to 'superior' weight loss and there is 'no evidence it is damaging to the body'

• The dieting world can be a tricky one with people not knowing what works
• Australian nutritionist Susie Burrell said that a low carb diet may work for some
• Known as a 'ketogenic diet' it involves limiting your carbohydrate intake
• If done properly all diets work, you just have to find what works for you, she said 

Many people struggle with weight loss, often trying out a variety of diets to see which will have the best results for them. Now Australian nutritionist and dietitian Susie Burrell has said that the controversial ketogenic diet has helped people with epilepsy and seizures and can result in rapid weight loss. 'There is no evidence to show that keto diets are damaging to the body,' Susie Burrell wrote for news.com.

'In fact, with their superior weight loss and associated reductions in inflammation in the body, there are a number of benefits, particularly for individuals with high blood glucose levels, fatty liver and significant amounts of weight to lose.'

The ketogenic diet has helped people with epilepsy and seizures over the years and has resulted in rapid weight loss

A keto diet is rich with foods that contain a high amount of healthy fats such as nuts, avocado, oils and fish and the focus is on these good fats rather than bad, like milk, butter and cream. 

Ketogenic diets are ones that are low in carbohydrates and are made up of 5-20 per cent of carbohydrates, whereas a standard diet has 30-50 per cent.

If your diet is low in carbohydrates your body is shifted into 'ketosis', which is when fat stores in the body are broken down into ketones, which fuel the muscles and the brain. This then results in enhanced fat burning and relatively quick weight loss.

'The primary issue with keto diets is that the total amount of carbohydrate consumed needs to be kept very low, or the body will quickly come out of ketosis,' Ms Burrell said.

A keto diet is rich with foods that contain a high amount of healthy fats such as nuts, avocado, oils and fish.

If you have been following the diet religiously but then finish the day with a food that has a high amount of carbohydrates it will mean that you may not see the potential benefits from the diet.

While Ms Burrell believes that a keto diet can work for some people, she does warn that if you go back to a high carb diet afterwards you will gain weight back quickly. 

'Any diet — including a keto approach — will work if people stick to it. but in the case of keto diets, unless you are prepared to eat no grains, bread, cereals, fruit, starchy vegetables or sugars for long periods of time, it probably is not for you.'

She also stated that the next time you try the diet you are most likely not going to see the same results, due to a reduction in metabolism which has resulted due to muscle mass loss from the initial weight loss.  

 

If you have been following the diet religiously but then finish the day with a food that has a high amount of carbohydrates it will mean that you may not see the potential benefits from the diet

Ms Burrell warned that the diet can be low in fibre as most grains, cereals and fruit are eliminated, which could result in constipation and gut discomfort.

Ms Burrell warned that the diet can be low in fibre as most grains, cereals and fruit are eliminated, which could result in constipation and gut discomfort.

This means that the gut would not be receiving the probiotics that benefit gut health and immune function, but to avoid this those doing the diet need to pay close attention to what they're eating.

People who have done the diet have come out saying that through eating less carbs they have noticed an improvement in their physical and mental performance.

However, Ms Burrell said that research published by the Australian Institute of Sport has not found this to be true as athletes who have followed the diet have not seen any improvements.

At the end of the day Ms Burrell stated that any diet will work as long as it is followed properly and for an extended period of time.

'If you do have significant amounts of weight to lose, or are struggling with high blood sugars or a fatty liver, it may be worth a try but do it with supervision from a dietitian to make sure you are doing it the right way to get the best results without damaging your metabolism or gut health long term.' 

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The Seven Foods You Should Eat for a Healthy Heart

• Health experts say you should eat dark chocolate to prevent heart disease
• They also recommend pumpkin seeds and whole grains
• Replace processed snacks with a handful of nuts to reduce risk of a heart attack

You can eat your way to a longer life with just a few everyday foods that will keep your heart healthy, experts say.

Though exercise is important too, eating these seven foods is said to help prevent heart disease, as well as boost general health.

From pumpkin seeds to green tea, these are the foods and drinks we should try and eat every day.

1. Whole grains 

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack - so it's important to eat the right foods to prevent illness

Replacing white bread with bread containing whole grains could greatly reduce the risk of coronary disease and stroke, according to AXA PPP healthcare experts, who put together this list of foods to eat to improve heart health. 

Refining flour eliminates many of the health benefits otherwise found in whole grains, they say. 

2. Nuts 

Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. 

Studies have shown that a daily consumption of one portion of nuts reduces the risk of coronary disease. This effect is even more pronounced if the nuts are replacing 'processed' snacks rich in sugar, saturated fats, or trans fats.  

3. Chocolate 

Seven million people are living with heart disease in the UK - eating dark chocolate could help improve the health of your heart

Studies have shown that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow.

But no improvement is observed in those who eat 'processed' chocolate, which contains very little cocoa paste. 

The health benefits of dark chocolate is linked to a property in its polyphenols which releases a chemical messenger - nitric oxide. That increases arterial dilatation, while at the same time improving blood flow and reducing platelet aggregation - boosting heart health.

4. Avocado 

These are rich in vitamins B, especially B5, which is important for adrenal health. 

Its creamy texture may help reduce cravings as well, and, being rich in monounsaturated fat and protein, it may help to quell your appetite too.

5. Omega-3s

Omega-3 oils can come from marine, animal and plant sources, but no matter where they come from, they greatly improve heart health.

You should try to include omega-3 oils from all of these sources as part of a balanced diet. 

6. Pumpkin seeds

Heart disease costs the UK's economy £15 billion a year, and the cost of caring for people with heart disease is £11 billion a year (pictured: pumpkin seeds which could boost heart health)

These seeds are packed with stress-relieving magnesium which is good for heart health as stress levels can have a severe impact on the heart. 

The seeds also contain plenty of protein and healthy fats to keep those hunger cravings at bay and help with weight loss.

7. Green tea

A recent study has shown that drinking green tea rapidly improves the function of the endothelia cells lining the circulatory system.

Endothelial dysfunction is what triggers the thickening of artery walls, which could then lead to heart disease.

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Motivational Tip of the Day

10 Things You Don’t Know About Sugar...The Silent Killer!!!!

 

 

Excessive sugar in the diet is not the best idea when it comes to healthy living. Nonetheless, few of us are consuming sugar in recommended moderate amounts and most of us are eating tons of it. In fact, worldwide we are consuming about 500 extra calories a day from sugar. That’s just about what you would need to consume if you wanted to gain a pound a week.

Most people know that sugar is not good for them, but for some reason, they think the risk of excess sugar consumption is less than that of having too much saturated and trans fat, sodium or calories. Perhaps it’s sugar’s lack of sodium or fat that make it the “lesser of several evils,” or perhaps people are simply of the mind frame that what they don’t know won’t hurt them. If you really knew what it was doing to your body, though, you might just put it at the top of your “foods to avoid” list. Here are ten things that may surprise you about sugar.

1. Sugar can damage your heart
While it’s been widely noted that excess sugar can increase the overall risk for heart disease, a 2013 study in the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure. The findings specifically pinpointed a molecule from sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that was responsible for the changes in the muscle protein of the heart. These changes could eventually lead to heart failure. Approximately half of the people that are diagnosed with heart failure die within five years.


2. Sugar specifically promotes belly fat
Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have doubled. Many of us are aware of the data that demonstrates just how literally big our future is looking, but beyond the studies and all the initiatives to curb childhood obesity, one needs only to visit an amusement park, school or mall to truly see what is happening. One factor that seems to inflict obese children is fat accumulation in the trunk area of the body. Why? One cause may be the increase in fructose-laden beverages. A 2010 study in children found that excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature — setting the stage for a big belly and even bigger future risk for heart disease and diabetes.

 

3. Sugar is the true silent killer
Move over salt and hypertension, you’ve got competition. Sugar, as it turns out, is just as much of a silent killer. A 2008 study found that excess fructose consumption was linked to an increase in a condition called leptin resistance. Leptin is a hormone that tells you when you’ve had enough food. The problem is, we often ignore the signal our brain sends to us. For some people though, leptin simply does not want to work, leaving the person with no signal whatsoever that the body has enough food to function. This in turn can lead to over consumption of food and consequently, obesity. Why the silent killer? Because it all happens without symptoms or warning bells. If you’ve gained weight in the past year and can’t quite figure out why, perhaps you should look at how much fructose you’re feeding your body.


4. Sugar may be linked to cancer production and may effect cancer survival
In the world of nutrition, it’s hard to talk about sugar without talking about insulin. That’s because insulin is sugar’s little chaperone to the cells, and when too much of it is consumed, or our insulin does not work (probably because we’re eating too much sugar) and the body revolts. One connection that has been well documented in the literature is the link between insulin resistance and cancer . A 2013 study found that sugars in the intestine triggered the formation of a hormone called GIP (controlled by a protein called β-catenin that is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. Further studies have found negative associations between high sugar and starch intake and survival rates in both breast cancer patients and colon cancer patients.

5. Your sugar “addiction” may be genetic
If you’ve ever said, “I’m completely addicted to sugar,” you may actually be correct. A recent study of 579 individuals showed that those who had genetic changes in a hormone called ghrelin consumed more sugar (and alcohol) than those that had no gene variation. Ghrelin is a hormone that tells the brain you’re hungry. Researchers think that the genetic components that effect your ghrelin release may have a lot to do with whether or not you seek to enhance a neurological reward system through your sweet tooth. Findings with this study were similar to study conducted in 2012 as well.


6. Sugar and alcohol have similar toxic liver effects on the body
A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings should be placed on sugar similar to warnings we see on alcohol. The authors showed evidence that fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol — the alcohol contained in alcoholic beverages had similarities to the metabolic pathways that fructose took. Further, sugar increased the risk for several of the same chronic conditions that alcohol was responsible for. Finally, if you think that your slim stature keeps you immune from fructose causing liver damage, think again. A 2013 study found that liver damage could occur even without excess calories or weight gain.

 

7. Sugar may sap your brain power
When I think back on my childhood, I remember consuming more sugar than I probably should have. I should have enjoyed my youth back then, because unfortunately, all the sugar may have accelerated the aging process. A 2009 study found a positive relationship between glucose consumption and the aging of our cells. Aging of the cells consequently can be the cause of something as simple as wrinkles to something as dire as chronic disease. But there is other alarming evidence that sugar may affect the aging of your brain as well. A 2012 study found that excess sugar consumption was linked to deficiencies in memory and overall cognitive health. A 2009 study in rats showed similar findings.


8. Sugar hides in many everyday “non-sugar” foods
While many of my patients strive to avoid the “normal” sugary culprits (candy, cookies, cake, etc.), they often are duped when they discover some of their favorite foods also contain lots of sugar. Examples include tomato sauce, fat free dressing, tonic water, marinates, crackers and even bread.


9. An overload of sugar (specifically in beverages) may shorten your life
A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The authors summarize that deaths occurred due to the association with sugar-sweetened beverages and chronic disease risk such as diabetes, heart disease and cancer.


10. Sugar is making us fat
I figured I’d leave the most obvious fact for last. While you may be aware that too many calories from any source will be stored as fat if not burned, what you may not connect is that the lack of other nutrients in sugar actually makes it much easier to eat gobs of it with no physical effects to warn us of the danger that lurks. Foods rich in fiber, fat and protein all have been associated with increased fullness. Sugar will give you the calories, but not the feeling that you’ve had enough. That’s why you can have an entire king-size bag of licorice (with it’s sky high glycemic index at the movies and come out afterwards ready to go for dinner.

On a final note, it’s important to point out that simple sugars from milk (in the form of lactose) don’t display the same negative health effects that we see in the literature when reviewing sugar’s effects on the body. Simple sugars coming from fruit are also less concerning given their high amounts of disease-fighting compounds and fiber.

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