September 2016 ~ Diet For Diverticulitis

Friday, September 30, 2016

Diet to Lose Weight What I Eat In A Day Burn Fats Diet

Eat less, move more. That’s the theme behind most diets these days. If we just consume fewer calories and put in more hours at the gym, we’ll shed pounds, right?

According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, our time and energy might be better spent paying more attention towhat we eat rather than how much we eat. In fact, our diet has the capacity to actually retrain our fat cells to burn more calories, Dr. Ludwig says.

Released January 2016, Dr. Ludwig’s book Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently, explains how and why we can rewire our taste buds and “hack” our fat cells through specific food choices. The result: We can break the cycle of cravings, intense hunger and overeating that cause many of us to gain weight.

So what’s the secret to enabling your body to burn more fat? Here’s the scoop on this latest diet advice.

Cracking Your Fat Cells

Working with your body rather than against it is key to success, says Ludwig. His three-step program called “The Always Hungry Solution” allows you to eat as many calories as you’d like from start to finish of this diet. Your goal: Never go hungry and fill up on foods that enable you to burn fat, rather than store fat.

So what causes your body to hoard calories as fat, rather than use them for energy?

It all has to do with insulin, a hormone your pancreas secretes when you are digesting foods. “Insulin is like a Miracle Grow for your fat cells,” Ludwig says.

When you eat a meal full of processed carbohydrates like breads and bakery goods, your insulin level skyrockets as your body digests the carbs in your food and immediately stores the glucose (sugar) from your food in your fat cells. And when your body can’t access the calories in your fat cells? Hunger strikes! Your body experiences an energy crisis and it will demand food, stat. If you’re reaching for more processed carbs like bagels or pastas to stay satiated, the vicious hunger cycle won’t stop.

Your solution: Eat more fat. “The fastest way to lower insulin levels is to substitute fat for processed carbohydrates,” says Ludwig. Seems counterintuitive that fatty foods can help you lose weight, right? Catch is: They have to be healthy sources of fat (think: olive oil and avocados, not Reese’s and Doritos). Foods rich in fat will help you feel satiated, and they won’t trigger the insulin high and crash that most processed carbs do. Without insulin highs and lows, your blood sugar will be more stable and your body can access the fuel it’s storing in your fat cells.

How to Get Started

In Always Hungry, Dr. Ludwig outlines his three-phase program for losing weight for good. His book is filled with tips on how to dine out and still eat healthy, nourishing recipes created by his wife, a professional chef, and insights on how to tap into your own motivation.

Overall, the diet’s emphasis on fatty foods like avocado and nut butters is similar to theWhole 30, but followers are still allowed to eat dairy, beans and slow-digesting carbohydrates that are usually off the table for Paleo-type diets. A seven-day prep phase (which includes taking body measurements, cleaning your pantry and preparing meals) helps set you up for success, and then you’ll launch into the three phases of the diet:

Phase OneFor two weeks, you’ll eat a diet consisting of 50 percent fat, 25 percent carbs and 25 percent protein. All grain products, added sugars and potatoes are off limits, and you have the option to follow these detailed menus. (Still on the table: fruits and natural carbs like beans and legumes.) The low-carb approach is meant to jump start weight loss and help you conquer cravings.

Phase TwoThe length of this phase could last anywhere from several weeks to six months, depends on how much weight you want to lose. You’ll consume 40 percent of your calories from fat, 35 percent carbs and 25 percent protein. During this period, you can add in slow-digesting carbs like brown rice, quinoa and oats.

Phase ThreeThis is the lifestyle, or maintenance phase. You’ll aim to eat a diet comprised of roughly 40 percent fat, 40 percent carbs and 20 percent protein.

Some people can lose two or three pounds a week on this program, while others will lose less, Ludwig notes. “The biggest obstacle is expectations from diets that promise sensational weight loss,” says Ludwig. What you need: A radically different attitude to eating and living well. Part of the reason the Always Hungry Solution works for some might be the gentle approach it takes to eating. “When you put biology on your side, you accomplish the most with the least amount of effort,” says Ludwig.

5 Healthier Ways to Detox (That Aren’t Juice Cleanses)

By issam2:40:00 PM No comments:

Forget colonics and ultra-low-cal juice fasts. If you want to clear out toxins and boost your overall health, there are smarter and safer ways to do it. Here are five expert-approved tactics that are guaranteed to make you feel like a better, fresher version of yourself.

1. Sweat it out.

“Saunas have been used as part of detox protocols in integrative medicine for decades,” says Susan S. Blum, M.D., assistant clinical professor of preventive medicine at the Icahn School of Medicine at Mount Sinai in New York and author of The Immune System Recovery Plan. Far infrared saunas (which mimic the sun’s rays, minus the UV radiation) may be especially helpful because they heat up bodily tissue more effectively than traditional saunas, she explains. As your body gets hotter and blood flow increases, toxins that are stored in body fat get released. Those might include BPA (which is found in many plastics), pesticide residue, and both legal and not-so-legal drugs.

If you’re currently trying to detox, aim to spend 10 to 15 minutes in a sauna two to three times a week. “Make sure you drink enough water and stay hydrated,” says Blum, who recommends that sauna newbies start with just five minutes at a time. If you have a medical condition involving your lungs or heart, play it safe and check with your doctor beforehand. Same goes for anyone who has low blood pressure or tends to get light-headed easily.

2. Take a breather.

Deep breathing — especially a technique called ujjayi breathing — may help get rid of toxins in two ways. This technique builds heat in the body so you sweat toxins out and it can help eliminate excess carbon dioxide each time you exhale, says Sinda Anzovino, a Westchester, New York-based yoga instructor at Yoga by Sinda, New York Sports Clubs, and Life Time Athletic. To begin the process, sit in a comfortable position and breathe in and out deeply through your nose. “While inhaling, imagine that your throat is opening as if you were yawning,” says Anzovino. “While exhaling, try to constrict the back of the throat and make a soft ‘ha’ sound as if you’re mimicking the sound of the ocean.” Silently count to five on each inhale and exhale; continue for five to 15 minutes. Afterward you should feel relaxed and energized.

3. Snooze to lose.

While you’re asleep your brain’s waste-removal team, called the glymphatic system, is working overtime, according to research from the University of Rochester Medical Center. Toxic proteins linked to Alzheimer’s disease build up while you’re awake, and getting adequate shut-eye is key to making sure they’re cleared out as quickly and efficiently as possible. In fact, scientists discovered that the glymphatic system is nearly 10 times more active during sleep than while you’re up and about. Most adults need seven to nine hours a night, so set your DVR instead of staying up late to catch your favorite talk show or TV series.

4. Soak in good health.

Whether you’re really sick or just run-down, chances are you’re low on glutathione, says Mark Hyman, M.D., founder of The UltraWellness Center in Lenox, MA and author of the new 10-Day Detox Diet. Your body naturally makes this protective antioxidant, which zaps free radicals and helps your liver filter out toxins. However, things like stress, illness, and environmental pollution all deplete your levels. One easy way to build them back up is to take a bath with Epsom salts, which contain sulfur. Sulfur boosts glutathione because glutathione is, in part, made up of sulfur molecules, explains Hyman. “Epsom salt also has magnesium, so it will help you relax and sleep.” Simply add two cups the next time you draw a hot bath.

5. Eat clean.

Cruciferous veggies such as broccoli, cauliflower, kale, cabbage and bok choy contain phytonutrients that also help your body produce more glutathione, says Hyman. Otherdetox-friendly foods include dandelion greens, which improve the flow of bile in the liver; celery, which increases urine output; and cilantro, which Hyman says can help remove heavy metals such as mercury and lead from the body. Wash down whatever you’re munching on with a cup of decaf green tea to give your metabolism a kick and further aid in the eradication of unwanted toxins.

“View each meal as a chance to heal,” says Hyman. “If you eat the right foods, the body knows what to do so you can regain your health by eliminating problems such as fatigue, bloating and brain fog.”

What Is Paleo? Breaking Down the Paleo Diet Food List

By issam2:38:00 PM No comments:

It’s taken CrossFit gyms, nutrition blogs and possibly even your friend circle by storm. The paleo diet, or eating the way people did in the Stone Age, is now one of the most popular nutrition lifestyles around. But what exactly does “going paleo” mean? While this diet claims to be so easy a caveman could do it, it turns out it’s not so simple. Plus, with bloggers and dieters tweaking the diet to make it their own, it can be hard to decipher which foods are acceptable — and which aren’t allowed. Are potatoes OK? What about a cup of coffee (or a Bulletproof blend)? We’re breaking down the dos and don’ts of this meal plan.

What Is the Paleo Diet?

While this ancient nutrition style has been around for (literally) ages, it wasn’t until 2002 that Loren Cordain, PhD, popularized the caveman plan when he published his book, The Paleo Diet. “It really isn’t a diet, but rather a lifetime program of eating to improve health and well-being and minimize the risk of chronic diseases that plague the Western world,” explains Dr. Cordain. According to a recent nationwide analysis of U.S. grocery purchases, processed foods make up more than 60 percent of the calories in food we buy. By replacing packaged goods with nutrient-rich, whole, fresh foods, Dr. Cordain, his mentors and other Paleo followers believe a person’s health will improve.

Back in the day, cavemen stuck to a fairly basic menu — after all, they could only eat what they could catch. “Evolution through natural selection formed the organizing template not only for all of biology but also for nutrition,” says Cordain. Paleo-era humans consumed a diet high in protein and fiber but devoid of refined sugar and highly processed foods. “We can’t fully mimic the exact foods that our hunter-gatherer ancestors ate, but we don’t have to in order to make improvements in our general health and well-being,” says Dr. Cordain. He explains that contemporary paleo diets emulate the fare of our pre-agricultural predecessors — using everyday food available at supermarkets today.

Your Paleo Diet Food List

While there’s no need to bust out your hunting spear, it’s important to stick to the basic tenets of the caveman diet whenever you can. “They ate exclusively the wild plant and animal foods they could hunt, gather, forage or fish in their native environment,” says Dr. Cordain.

When cavemen roamed the Earth, there were no processed foods or refined sugars and grains. “Fatty meats such as sausage, bacon and pepperoni and starchy vegetables like white potatoes and corn as well as beans such as black, kidney, or pinto are not allowed,” says Leslie Bonci, MHP, RD, director of sports nutrition at the University of Pittsburg Medical Center, Center for Sports Medicine.

Then there are certain products like walnut oil and extra virgin olive oil, which weren’t available to cavemen, but because they closely emulate the oils our ancestors received from animal carcasses and plants, they’re considered acceptable. Below, you’ll find lists ofpaleo-approved and non-paleo foods.

Potential Health Benefits of Paleo

Cordain and other followers of the paleo diet believe that by eliminating processed foods and replacing them with whole, clean foods, people will experience numerous health benefits. “When I first wrote The Paleo Diet in 2002, my primary intent was to improve health and well-being for my fellow humans,” says Cordain. Since then however, his book has been promoted as “a weight loss diet.” “Calories are usually lower,” states Bonci. “So it may help promote weight loss and control blood glucose levels.”

The strict food plan is often combined with high-intensity exercise that mimics the body’s natural movements, following a similar “do as you were designed to do” approach. While the guidelines — which Cordain discusses in his follow up book, The Paleo Diet for Athletes— are broad and open to interpretation, workout styles like CrossFit — which involves constantly varying functional movements — have frequently been paired with the diet to maximize weight loss, strength and health benefits.

The Downside of Paleo

It takes discipline to follow the paleo diet — and this eating plan doesn’t come without criticism. Cordain admits that fresh foods can sometimes be pricier than processed foods. But there has been other backlash as well. Bonci points out that the paleo plan can have some negative consequences for your health. “With paleo there’s a shortfall on nutrients, high food costs, and a focus on what one will not eat,” she says. “The intake of calcium and vitamin D is also low.” In fact, last year in the U.S. News & World Report’s Bests Diet of 2014, paleo came in last place, largely because it advocates consuming higher amounts of fat and protein than recommended by the FDA.

There isn’t much grey area when it comes to going paleo — the guidelines are straightforward so you don’t have to make many choices. However, Cordain did build an 85:15 rule into the plan, which may be the origin of much paleo controversy, as it allows room for cheating. “Most people experience significant improvements in health and well-being when they are 85 percent compliant with this lifelong way of eating. If an occasional ‘cheat’ helps them to remain mainly compliant with the diet, then that is a good thing,” says Cordain. So while the occasional cup of coffee had no place in the Stone Age, it may be consumed under the allotted cheat portion of the diet if it’s what you need to stay the course.

Want to Try the Whole 30 Diet? Here’s Your Guide, Plus Recipes

By issam2:34:00 PM No comments:

If you’re on Instagram, odds are you’ve seen more than few posts about #Whole30 in the past year. The viral health movement encourages followers to cut alcohol, sugar, grains, legumes, dairy and additives from their diet for 30 days straight — with zero cheat days. That’s right: Screw up, and you start the challenge over.

Sounds like torture? From zoodles galore to plates packed with protein (and only the occasional #needsugar plea), these posts are health food eye candy, not hangry rants. And they’re not going away anytime soon, either. The Whole 30 Guide to Total Health and Food Freedom, by co-founders Dallas and Melissa Hartwig, is on bookshelves everywhere, with the goal of making the program more accessible to everyone.

“We kind of refer to the Whole 30 as the anti-diet,” says Melissa, a certified sports nutritionist. “It’s not a diet, it’s more of a lifestyle change.” Here’s what you can learn from The Whole 30 book — plus, three Whole 30 recipes worth ‘gramming.

What the Whole 30 Diet Is All About

If dieting tends to turn into a 24/7 pity party for you, Dallas and Melissa Hartwig, also authors of It Starts With Food, are here to snap you out of it. “Don’t you dare tell us this is hard. Quitting heroin is hard. Beating cancer is hard. Drinking your coffee black. Is. Not. Hard,” reads one line from the program.

“You’re not designed to do Whole 30 for the rest of your life, it’s a short-term learning process, a short-term intervention. It’s a gateway into knowing how foods affect you so you can make more informed choices going forward,” Dallas, a physical therapist and certified strength and conditioning specialist, says.

At its core, Whole 30 is a combination of a strict paleo diet and an elimination diet that focuses on slashing inflammation-promoting foods from your life. “We’re trying to figure out how the foods you’ve been eating impact how you look, and feel and impact your quality of life,” Melissa says. “You have to 100 percent eliminate those foods from your diet in order to do that.” In other words: No slip-ups. “Unless you physically trip and your face lands in a box of donuts, there is no ‘slip,’” the book reads.

By sticking to the diet for 30 days, Melissa and Dallas hope you’ll be able to identify the foods that make you feel bad. They say they’ve seen and heard of results ranging from weight loss, more energy and improved health to faster recovery from tough workouts. Even better, they believe eliminating bad eating habits can lead to true “food freedom.”

“You’re not eating things [for] emotional reasons, or because you’re of out of control withcravings. You’re not white-knuckling your way through the day resisting every candy dish — you feel in control,” Melissa says. “When you do make a choice to eat something that’s not healthy, but you decide is worth it, you eat it and savor it and there’s no guilt associated with making that food choice. You make a deliberate decision and move on.”

How to Be Successful on Whole 30

You might not be able to wake up tomorrow and start Whole 30 on a whim — nor should you. “Planning and preparation are key,” Melissa says. That’s why their book is packed with more than 100 recipes, tips and cooking instructions on how to prepare your kitchen and a detailed FAQ section to address all your qualms.

The book also advises you on how to resist temptations (like date nights or business dinners), and how to explain your new lifestyle to family and friends when they’re pushing a glass of wine into your hands. “It’s not just physical, we also talk about getting emotionally and psychologically ready for a dramatic life change,” Melissa says.

After your 30 days is complete, you’ll get advice on how to slowly reintroduce each food group into your diet (and determine if there’s anything you want to eliminate for good). Also important: Building a support network, either of friends, or among other Whole 30-ers online, so you’ll have a community to prop you up when sugar carbs start calling your name. Start combing those Instagram posts for potential pals.

Whole 30 Recipes You’ll Love

1. Romesco Garlic Shrimp with Zucchini Noodles

With no grains allowed, the Whole 30 diet relies on zoodles (zucchini noodles) to help you get your spaghetti fix. If you don’t have a spiralizer, simply use a peeler to make your veggie strands instead. Short on time? Get your meal prep on by making the sauce for this dish a few days in advance. Kitchen newbies, there are tips on how to not overcook your shrimp. But there’s no shame in buying this shellfish cooked, instead of raw, either! You’ll get all the great taste of an Italian dish, without the carb-induced bloat.

2. Eggplant Buns

Just because you can’t have a real bun on Whole 30, doesn’t mean your burger should be bare. Sandwich that beef patty between two slices of veggies, instead. This eggplant bun will add a delicious (and nutrient-packed) burst of flavor to each bite. Not a fan of this nightshade? You can always substitute sweet potatoes or portobello mushrooms as the shell. (Bonus: Your veggie buns might even hold up better than bread, which tends to get mushy.) Pop your veggie of choice in the oven and dinner will be ready in no time.

3. Chimichurri Beef Kabobs

If you need proof the Whole 30 diet isn’t about deprivation, take a look at this plate. Hearty chunks of meat, skewered alongside chunks of bell peppers, onion and zucchini, combine to make a dinner that’s truly filling. Don’t have a grill? You can broil or use a grill plate to make this dish, too. Don’t skip the marinade — it adds a flavor to the meat that’s worth the extra time.

Recipes and Photo from THE WHOLE30 by Melissa and Dallas Hartwig. Copyright © 2015 by Whole9Life, LLC. Reprinted by permission of Houghton Mifflin Harcourt Publishing Company. All rights reserved.

12 Brilliant Meal Prep Ideas to Free Up Your Time

By issam2:30:00 PM No comments:

be heated up faster than you can walk two blocks. (Leaving you with more time to squeeze in your daily workout!) And hey, you’ll save money while you’re at it.

Plus, if you’re intimidated by cooking, there are tons of sneaky tricks that can help make assembling delicious meals a cinch. From easy breakfast options to methods for whipping up meals in bulk, we’ve got expert tips to set yourself up for a fuss-free and healthy week. Whip out your favorite Tupperware and get started.

12 Meal Prep Ideas to Try Now

1. Season meat three ways using just one pan.
If you’re sticking to lean meats like chicken, chowing down on the same flavors can get tedious after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan! Photo and recipe: Kevin / Fit Men Cook

RELATED: 16 Healthy Chicken Recipes That Don’t Suck

2. Hard-boil eggs in the oven — not in a pot.
An excellent source of protein, vitamins A and B and healthy fat, eggs should be a staple snack for any health fiend. The problem: You can usually only fit up to five eggs in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip: Do a small test run first to ensure your oven doesn’t run too hot or too cold before cooking a full pan of eggs. Photo and recipe: Lindsay / The Lean Green Blog

3. Freeze blended smoothies in muffin tins.
Never have the time to measure out a million fixings for a morning sip? Save time by buying the ingredients in bulk, blending your favorite beverage, and then freezing the mixture in muffin tips. Next time you need a shake, stat, toss two or three “smoothie cups” in a blender for a quick and easy breakfast. Photo and recipe: Matt / Muffin Tin Mania

RELATED: 7 Delicious Protein Smoothie Recipes

4. Chop or spiralize raw vegetables in advance.
Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights. Zucchini noodles (“zoodles”) and butternut squash noodles will stay fresh in the fridge for 3-5 days, and chopped vegetables like carrots, onion and pepper will last a week when refrigerated properly in a sealed plastic bag or tupperware. Photo and tip: Ali / Inspiralized

RELATED: 11 Low-Carb Veggie Noodle Recipes

5. Roast different vegetables with same cooking time.Roasting vegetables is a great way to bring out their natural sweetness, but waiting 30 to 40 minutes for each pan of nutrient-rich goodness to cook can be time-consuming. To prep a large batch of veggies, try pairing them based on roasting time. Fast-cooking vegetables that can bake in the same pan include asparagus, mushrooms and cherry tomatoes; slow-roasting vegetables include carrots, cauliflower, onions, potatoes and parsnips. Photo: Jenny / Picky Palate

6. Make portions crystal clear.Guard against overeating by portioning your nuts, pretzels, veggies or favorite nibbles into plastic baggies or portable jars. It’s easy to mindlessly munch when you’ve got an entire bag sitting in front of you, but having just enough ready to go for lunch or a snack will keep you from going overboard. Jars: Blender Bottle Go Stack Twist ‘N Lock

RELATED: What 200 Calories of Nuts Looks Like

7. Customize healthy oatmeal jars.Fiber-rich foods like oatmeal are ideal for keeping you satiated until lunchtime, but most packets have lots of added sugar and unnatural preservatives. If you DIY and use portable glass jars, you’ll control exactly what and how much you’re eating. From “monkey mix” to “raspberries and dark chocolate,” these genius flavor combinations will keep your taste buds happy, too. Photo and recipe: Rachel / Clean Food Crush

RELATED: 11 Super-Easy Mason Jar Gift Ideas

8. Bag up smoothie ingredients.
Ever put a little of this, a little of that in your blender and end up with a supersizedsmoothie? Save yourself from unnecessary calories by pre-assembling and freezing the ingredients. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned, every time. Photo and recipe: Rachel /The Chic Site

RELATED: 9 Smoothie Bowl Recipes You’ll Want Every Morning

9. Use muffin tins for smarter breakfast frittatas.
You could enjoy a fancy frittata every morning of the week, and only turn your stove on once. The secret? Make-ahead egg muffins! Make several of these recipes in advance (you can store in the fridge for up to five days) so you don’t get bored throughout the week. Wrap them in a paper towel to microwave them so they won’t dry out. Photo and recipe: Kendra Montgomery / Full Fork Ahead

10. Always roll with some protein-rich snacks.Protein is essential for muscle recovery after a tough workout and it also keeps hunger at bay — making it an A+ choice for snacks. Instead of reaching for a packaged protein barthat could have more than 400 calories and 28 grams of sugar, try making your own energy balls. Whip up a batch and store them in the fridge for up to six days. Photo and recipe: Lee Hersh / Life by Daily Burn

RELATED: 11 No-Bake Energy Bites

11. Skewer meats for quick portions.
Kabobs aren’t just for street meat. Weighing your chicken (or salmon or beef) and putting it on wooden skewers can help you control how much you’re eating in one sitting. (Four ounces of chicken has approximately 36 grams of protein, and six ounces of salmon has 34 grams of protein.) Cook up a batch and save some skewers for the rest of the week. If you’re using wooden ones, remember to soak them in water so they won’t catch fire in your grill or oven. Photo and recipe: Emily Miller / Life by Daily Burn

12. Pre-assemble jarred lunch salads.Think salad from home is a no-go because it always gets soggy? Think again. Using a glass jar will save your veggies from getting mucky before lunchtime. Put your dressing at the bottom of the jar, layering sturdier produce like cucumbers and peppers, and then saving any leafy greens or grains (we’re loving quinoa) up top. Put a paper towel square at the top to absorb moisture if you’re storing the salad for multiple days. Still hungry? We’ve got nine more mason jar recipes to show off in your work fridge. Photo and Recipe: Carmen Sturdy / Life by Daily Burn

Start Stashing!
Want more meal prep tips and tricks? Check out Laura Prepon’s Stash Plan for ideas to build your own stash of healthy favorites at home. According to Prepon, it’s all about building “kitchen confidence.”