These days, you can't go anywhere without hearing about the ketogenic diet. Celebs like Kourtney Kardashian and Halle Berry have done it, Pinterest is flooded with recipe ideas for it, and #keto has been used more than 6 million times on Instagram. There’s definitely something behind all the hype. “If the diet is done right, you can lose a substantial amount of weight,” says Josh Axe, doctor of natural medicine and clinical nutritionist. But weight loss aside, is it actually a healthy way to live? Here, everything you need to know before trying it. How it worksThe premise of going keto is straightforward: Eat moderate amounts of protein, increase fat consumption, and reduce carb intake, explains Eric Westman, MD, director of the Duke Lifestyle Medical Clinic. In fact, on this plan, you should only have 20 to 50 grams of carbs per day. For reference, a small bowl of plain pasta has around 40 grams. Here’s the science behind it: Carbohydrates that come from sugary foods and starches are converted into glucose, which our bodies naturally burn for energy. However, when you bring carb consumption down, your body is forced to find a new fuel source. So it turns to stored fat, breaking it down into molecules called ketone bodies that it uses for energy (a process called ketosis). The result? Weight loss. “You can lose a pound or two a week,” says Westman. There are benefits beyond weight lossInterestingly enough, doctors used the ketogenic diet as a method to treat childhood epilepsy in the 1920s. When monitored by a physician, it was found to help control seizures—especially for kids who didn’t respond to anti-seizure medications. Nowadays, experts often recommend going keto for other brain-related reasons. “The diet has been found to increase alertness and improve cognitive function,” says Westman. Though no formal studies have concluded why, he suspects this boost may come from the combination of energy-packed ketones and a reduction in sleep-inducing carbohydrates. But is it safe?This super-restrictive regimen is not suggested if you are pregnant or breastfeeding, or if you suffer from gallbladder or liver conditions. “In some people, it overtaxes your liver in the long term,” explains Axe. Beyond that, studies are inconclusive on how going keto affects cholesterol levels. Because of all this, it’s smart to check with a doctor before starting. In the clear to give it a whirl? Axe suggests trying it for 90 days. After that, alternate two days of keto eating with one carb day, where 30 to 40 percent of your food intake comes from heathy sugars and starches, like sweet potatoes and berries. “Incorporating some carbs with a keto-cycling approach is much more doable and is something many people can maintain for the rest of their life,” says Axe. What to eat The best way to get started is to keep it simple, says Pegah Jalali, RD, a dietitian at Middleberg Nutrition in New York City. Below, a satisfying menu that keeps your carb intake low. Breakfast: 2 scrambled eggs with 1/2 cup sautéed spinach (cooked in 1 tablespoon coconut oil). Lunch: Arugula salad with a can of tuna (mixed with 2 tablespoons mayo), 8 toasted almonds, and lemon zest. Dinner: 1/4 rotisserie chicken with 1 cup roasted cauliflower (cooked in 1 tablespoon olive oil), and half an avocado on the side. Via http://www.health.com/nutrition/what-to-know-before-trying-keto-diet
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Get ready to cry some happy tears, because onions definitely deserve a spot on your cutting board this summer. White, yellow, red/purple, and green—all varieties of onions offer some pretty impressive health benefits. The veggie has long been held in high regard: Archeologists have uncovered traces of onions dating back to 5000 B.C. It’s said that in ancient Egypt, onions were worshipped because their shape and concentric circles symbolized eternity. And in the Middle Ages, onions were used to pay for goods and services, and given as gifts. It's no wonder when you consider just how good they are for you. Below, six excellent reasons to enjoy onions even more. Onions are rich in antioxidantsThey may not be overflowing with vitamins and minerals: One medium onion, which contains about 44 calories, provides 20% of your daily vitamin C needs, and between 5 and 10% of of the DV for B6, folate, potassium, and manganese. But onions are chock-full of antioxidants. They supply dozens of different types, including quercetin, a potent anti-inflammatory compound. The outer layers of an onion pack the greatest antioxidant punch. They may protect against cancerIn a study published in the American Journal of Clinical Nutrition, researchers looked at how often people in Italy and Switzerland ate onions and another Allium vegetable, garlic. They found that among the populations studied, there was an inverse link between the frequency of use of these veggies and the risk of several common cancers—meaning the more onions and garlic people ate, the lower the cancer rate. RELATED: To Ward Off Cancer, Choose Red Onions Over White And improve bone densityOne study that looked at perimenopausal and postmenopausal Caucasian women 50 and older found a link between onion consumption and bone health. Women who ate onions more frequently had better bone density, and decreased their risk of hip fracture by more than 20% compared to those who never ate onions. Onions also support healthy digestionThat's because they're rich in inulin, a type of fiber that acts as a prebiotic. In a nutshell, prebiotics serve as food for probiotics, and help those beneficial microbes flourish. Inulin also helps prevent constipation, improve blood sugar regulation, boost nutrient absorption, and support healthy bone density. It's possible it can support weight loss too, by curbing appetite. They may help lower cholesterolOne interesting study looked at overweight or obese women with polycystic ovary syndrome. In this randomized controlled clinical trial, the patients were assigned to either a high onion diet (consisting of raw red onion) or a low onion diet. After eight weeks, researchers found decreases in the cholesterol levels in both groups, but the drop was greater (including the reduction in "bad" LDL cholesterol) among the people eating a high onion diet. Another study tracked 24 women with mildly high cholesterol and found that those who drank onion juice daily for eight weeks had reductions in total cholesterol, LDL, and waist measurements compared to those who downed a placebo. RELATED: 5 Foods That Lower Cholesterol Naturally And onions make tomatoes better for you tooFood synergy is the idea that the benefits of eating two specific foods together outweigh the benefits of eating each food separately. That seems to be the case with onions and tomatoes: Scientists believe sulfur compounds in onions boost the absorption of lycopene, an antioxidant in tomatoes tied to protection against cancer and heart disease, as well as brain, bone, and eye health. Fortunately, tomatoes and onions make a delicious combination in omelets, salads, soups, and sautés. How to reap the benefits of onionsAnimal research suggests onions may also help control blood sugar levels, and support fertility. That means there will likely be more human studies to come on this superstar veggie. In the meantime, you'll do your body good by consuming a variety of types and colors, and eating them both raw and cooked. If slicing onions makes your eyes water, here’s a tip: Cut them (safely) under running water or near a vent. This can help prevent some of the gas from making contact with your eyes. Or invest in a par of stylish kitchen goggles. And be sure to avoid touching your eyes after your onion prep! Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via http://www.health.com/nutrition/health-benefits-onions No matter how much you love food or how skilled you are in the cooking department, eating well on a consistent basis is an ongoing battle—especially after an exhausting day, when the very thought of cooking dinner (never mind cleaning up the aftermath) sends you straight to the nearest fast-food joint. This is because insufficient rest messes with our hunger hormones. “When we’re tired, levels of the hunger hormone ghrelin rise and levels of leptin, the hormone that helps us feel full, falls,” says New York-based registered dietitian Katherine Brooking, RD. “The areas of the brain that control willpower are hijacked, making it harder to resist junk food cravings.” Harder, but not impossible, say experts. With just a little advance planning, you can show your out-of-whack hunger hormones who’s boss. Here’s how to get started. RELATED: 14 Reasons You’re Always Tired Stash grab-and-go snacksKeeping non-perishable snacks in your desk and car (weather-permitting) can curb the temptation to reach for convenience foods that lack nutrition—and often make cravings worse, says Grace Derocha, RD, certified diabetes educator and certified health coach at Blue Cross Blue Shield of Michigan. Snacks like nuts, seeds, jerky, roasted chickpeas, and popcorn can help stabilize your blood sugar—a prerequisite to quashing your cravings—and make it (way) easier to steer clear of the drive-thru on the way home from work. RELATED: The Best Healthy Snacks That Satisfy Every Type of Craving Double up on prepIf meal prep isn’t your thing (or your schedule makes it a difficult habit to maintain), prep as you go by cooking more than you think you’ll need each time you’re making a meal—say, double or triple, says St. Louis-based registered dietitian Alex Caspero, RD. The more versatile the foods (think: brown rice, grilled chicken, roasted veggies, tuna salad), the more mix-and-match options you’ll have to choose from after a long day at the office. Make extra servings (and freeze them)Sure, frozen meals are convenient, but they can get pricey—so can throwing out leftovers that you can’t stand to look at anymore. Solve both problems by dividing your leftovers into single-serve portions and freezing them in storage containers or bags, suggests Molly Devine, RD, founder of Eat Your Keto and advisor to KetoLogic. After a few cooking sprees, you’ll have a variety of ready-to-heat homemade meals to choose from on nights when you just can’t even. Plan out your indulgencesSometimes when you’re craving something sweet, you’re not going to stop fantasizing about it until you give into the craving—especially when you’re tired. “Believe it or not, I suggest eating the indulgence, but doing it in a planned and moderated way,” says New York-based registered dietitian Natalie Rizzo, RD. For example, if you have a nightly chocolate craving that’s more punctual than you are, keep two Hershey kisses out on your counter and know that you can eat them to satisfy your craving. “Giving into the craving will stop you from losing control and bingeing on something that your body doesn’t really need,” she says. "Meal prep" your snacksMany of us have our meal prep routine on lock but forget that snacks are where we tend to go off track. “If you’re the type of person who’ll sit down and eat an entire bag of potato chips when tired, don’t give yourself that option,” says Rizzo. Instead, at the beginning of the week, lay out five small containers and fill them with healthy snacks—like nuts, dried fruit, and whole-grain crackers—and do your best not to buy any other snacks for the week. You’ll satisfy your need for a snack, but the pre-planned healthier options won’t weigh you down. RELATED: 9 Meal Prep Ideas for the Week That Are Super Popular on Pinterest Organize a dinner swap with friendsOdds are, you’ve got a few friends who are also trying to eat healthier, but like you, their hectic schedules are getting in the way. “Organize a meal swap, where you all cook one large healthy meal, and swap portions,” says Rizzo. Put servings into individual containers and voila, one healthy meal for every night of the week. That way, instead of ordering takeout, dinner’s already covered—and for a fraction of the price. Satisfy cravings with healthier substitutions“When you’re in craving mode due to lack of sleep, you can curtail the damage by opting for healthier versions of commonly craved foods,” says Brooking. For example, swap your heaping dish of ice cream for a 6-ounce cup of Greek yogurt or your box of chocolates for a chocolate-flavored protein bar. You’ll get to enjoy the textures and flavors of your underlying craving, and the protein in these picks will help keep you fuller longer. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter Choose your dinner during your lunch breakIf you know you’re going to be working late or the thought of grocery shopping triggers a Liz Lemon eye roll, keep a list of healthy restaurants on standby that are on your route home, says Derocha. Check out the menus ahead of time and bookmark the healthiest meals available at each establishment so you can make an informed decision, even when you’re crunched for time. Stick to recipes you loveKeep a stash of five to 10 “greatest hits” recipes on hand—ones you know are quick to make and you can put together without much fuss, says Susan Bowerman, RD, director of worldwide nutrition education and training at Herbalife Nutrition. The more you love (and possibly even drool over) the recipes, the less you’ll let a little thing like being tired get in the way of enjoying a healthy meal. You: 1. Cravings: 0. Via http://www.health.com/nutrition/healthy-food-choices-tired It’s cherry season again! They’re fresh, plentiful, beautiful, and delicious, but, you may be wondering—are cherries actually that good for you? The answer is yes, 100 times yes! Cherries are not only one of the healthiest fruits, they also rank as one of the most health protective foods overall. One cup, or about 21 cherries, contains less than 100 calories and 15% of your daily vitamin C needs. But here are seven more reasons why this stone fruit is a nutritional all-star, and easy ways to eat more cherries year-round. Cherries are full of antioxidantsCherries are a potent source of antioxidants and anti-inflammatory compounds. These cellular body guards slow down aging and ward off chronic illnesses—including heart disease, cancer, Alzheimer’s, diabetes, and obesity. They protect against diabetesThe anti-inflammatory effect of cherries helps keep your body healthy; but what's more, cherries rank lower than many fruits on the glycemic index. That means they don’t trigger spikes and crashes in your blood sugar and insulin levels. This makes them both protective against diabetes, and important for managing the condition if you already have it. RELATED: 20 Cherry Recipes for Dessert, Dinner, and More They promote healthy sleepTart cherries in particular are one of the few food sources of melatonin, a hormone that helps control your sleep-wake cycles. One study in men and women with insomnia found that compared to a placebo, eight ounces of tart cherry juice in the morning and again one to two hours before bed increased sleep time by an hour and 24 minutes. They can provide arthritis reliefSeveral studies have suggested that cherry consumption is beneficial for osteoarthritis sufferers. Regularly incorporating cherries or 100% cherry juice into your meal or snack routine may help lessen your joint pain. RELATED: The Easiest Way to Pit a Cherry They lower the risk of gout attacksOver eight million adults in the U.S. suffer from gout. This inflammatory arthritis is triggered when a waste product called uric acid crystallizes within the joints, causing excruciating pain and swelling. In one study, gout patients who consumed cherries for just two days (both the fresh fruit, as well as cherry extract and juice) showed a 35% lower risk of gout attacks compared to those who did not eat cherries. They curb cholesterolResearch has shown that drinking tart cherry juice can help lower total cholesterol, including the “bad” type, known as LDL. That’s key because every 1% reduction in cholesterol lowers the risk of heart disease by 2%. And a high LDL is particularly worrisome in relation to heart attack risk. They reduce post-exercise painIn other words, cherries can make that post-HIIT workout soreness less intense. They also protect against the cellular wear and tear from exercise, and help support muscle recovery. For this reason tart cherry juice is popular with professional and competitive athletes. But it can help anyone who’s regularly active. How to max out the health benefits of cherriesThere's nothing like a bowl of fresh cherries when they're in season. But that's not the only way to embrace their nutritional perks. Look for frozen cherries, freeze-dried powders, 100% tart cherry juice, and preservative-free dried cherries. Whip frozen cherries or powder into smoothies, or add it to overnight oats. Stir chopped dried cherries into nut butter or melted dark chocolate, or sprinkle onto salads and cooked veggies. Add tart cherry juice to sparkling water. Or drink it straight up if you're struggling with sleep, or want exercise recovery benefits. Making cherries and cherry products a staple part of your diet is a small shift that may snowball into big-time health benefits. Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via http://www.health.com/nutrition/health-benefits-cherries Ever notice how when your tummy is rumbling, you're more likely to lash out at unsuspecting loved ones or even innocent bystanders? This sudden, irrational rage is often referred to as "hanger" (a combo of hunger and anger) and experts say it is a very real thing. "When we do not eat, blood sugar goes low," explains Deena Adimoolam, MD, an assistant professor in the Division of Endocrinology, Diabetes, and Bone Disease at the Icahn School of Medicine at Mount Sinai. When your blood sugar falls, the hormones cortisol and epinephrine are released in an attempt to raise it back to normal. But those hormones also happen to lead to irritability, which explains why you're so crabby when you skip breakfast. Another hormone, called Neuropeptide Y, plays a role in hanger too, adds Dr. Adimoolam. Neuropeptide Y helps create a hungry feeling when your body needs more food—and it's also linked to aggression. Researchers have documented the hangry phenomenon in relationships: A study from Ohio State University on married couples found that the lower the participants' blood sugar level, the angrier and more aggressive they felt toward their partners. RELATED: 17 High-Protein Snacks You Can Eat on the Go So when, exactly, does hanger kick in between meals? "It varies by every individual," says Dr. Adimoolam. "But the lower your blood sugar goes, the hangrier you are. It's our body's defense mechanism to get food ASAP." The tricky part is, hangry people tend crave cookies, pastries, chocolate, or candy, she says. These sugary snacks will raise your blood sugar quickly. But that spike inevitably leads to another crash—and you'll be acting like a crankpot all over again. So what's a girl to do when hanger strikes? "Carry healthy snacks with you—like vegetables, fruit, and yogurt—so that when you are hungry [they] will hold you over until the next meal," says Dr. Adimoolam. Eating three full meals a day will also help curb intense hunger, and the freakouts that come with it. (Sign up for our 21-Day Healthy Lunch Challenge to get recipes for balanced, protein-packed midday meals that will keep you full well into the P.M.!) And if hanger sneaks up on you still, try to avoid any mentally or emotionally taxing tasks until you've had a chance to refuel, says Dr. Adimoolam. "Get in a meal and your mind will be in a much better place." Via http://www.health.com/nutrition/what-is-hangry If you follow a dairy-free lifestyle, you no longer need to suffer from FOMO when it comes to enjoying a scoop of ice cream. Whether you’re a part-time flexitarian, lactose intolerant, or a strict vegan, grab your spoon because it’s now easy to find oodles of non-dairy options that lack animal products—but not flavor. Non-dairy is now the fastest growing segment of the frozen dessert category; at last count, my supermarket ice cream case featured more than 30 different dairy-free flavors as well as numerous novelties like ice cream sandwiches and bars. RELATED: 5 Things That Might Happen to Your Body When You Give Up Dairy The rise in dairy-free frozen desserts is based on one thing: demand. Significantly more Americans are seeking to follow a more plant-based diet. The reasons for living dairy-free are many, but according to consumer data from Mintel, nearly half of those surveyed believe that plant-based proteins are healthier. However, not all non-dairy frozen desserts are healthier than regular ice cream, and some may even be worse for your health. Here's why: Dairyless frozen desserts replace milk and cream with an alternative like coconut, soy, almond, or cashew milk. Almost all of the other ingredients remain the same between commercially available dairy ice cream and their dairy-free counterparts. Coconut is popular among manufacturers because its saturated fat makes for rich and creamy vegan frozen desserts–but it can pack in more saturated fat than a dairy version of your favorite frozen treat. Pints made with almond, soy, cashew, or other nut milks tend to be lower in saturated fat and calories than those made with coconut cream or milk. While great for creating creamy frozen treats, coconut’s high saturated fat count may elevate harmful LDL cholesterol levels, increasing risk for heart disease. Some coconut-based brands can have up to 250 calories, 15 grams of saturated fat, and 20+ grams of sugar per half-cup serving. For context, “regular” dairy-based ice cream has on average up to 150 calories per serving, 2 to 5 grams of saturated fat, and 10+ grams of sugar. RELATED: Is Ice Cream Healthy? A Nutritionist’s Take on Halo Top and Other ‘Healthier’ Brands If you’re looking for a better-for-you vegan scoop, choose one with less than 200 calories and 5 grams saturated fat and no more than 16 grams of added sugars per half-cup serving. Brands like So Delicious and Almond Dream have healthier nut-based choices, and Halo Top has some of the most diet-friendly pints in the category. Halo Top's dairy-free options weigh in at 70 to 90 calories, with low saturated fat counts and less than 8 grams of sugar per half-cup serving. (Halo Top uses calorie-free Stevia and sugar alcohols to keep calories and sugar counts low.) To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter When you scream for ice cream, make sure to choose your dairy-free scoop wisely by reading the nutrition facts to find out how your dairyless pick stacks up against the rest. Via http://www.health.com/nutrition/dairy-free-ice-cream-healthy Cauliflower has found its way into smoothies, rice bowls, and more. But now, it's broccoli that's causing a stir—in your coffee. The concept of broccoli coffee was developed in Australia by Commonwealth Scientific and Industrial Research Organisation and Hort Innovation. "With a rising trend in healthy eating across the board, Australian growers are always looking at ways to diversify their products and cut waste while meeting consumer demand," Hort Innovation chief executive John Lloyd said in a press release, later adding, "Research shows the average Australian is still not eating the recommended daily intake of vegetables a day, and options such as broccoli powder will help address this." The beverage's creators told the website Science Alert that the drink has received mixed reviews from the Melbourne coffee shop that's been serving it. To make broccoli coffee, the vegetable is dried, ground into a fine powder, and scooped into your coffee. And while it’s no sugar replacement, stirring the nutrient-rich powder into your cup of Joe does have its benefits: two tablespoons pack approximately one serving of vegetables. Not only that, it’s a great way to use “ugly” veggies that might not sell in grocery stores. Health’s contributing nutrition editor Cynthia Sass, MPH, RD, tells us we should consider getting on board with this trend. "I like the idea of a product like this being used to reduce food waste and provide a simple way to add a serving of veggies, especially a cruciferous vegetable like broccoli, which is among the most protective against both heart disease and cancer, our two leading causes of death," she says. "Attempting to add it to coffee makes sense, because it’s something most people already drink daily, and one of the best ways to create healthy change is to piggyback onto an existing habit." Not ready to part with your go-to coffee order? Sass suggests mixing it into other drinks or foods you consume regularly. "If you just can’t stomach the idea of adding broccoli powder to your coffee, try another option, like whipping it into a smoothie, adding it to overnight oats along with fruit, or adding it to mashed avocado as a topping for nearly anything," she says. Environmentally-friendly, veggie-packed, and caffeinated? We’ll take one large broccoli cappuccino to go, please. Via http://www.health.com/nutrition/broccoli-coffee Before I start, you should know that I’m not about to tell you to opt for fruit salad instead of birthday cake. Nope. To me, moderation is key when it comes to sugar, and I’m all for the occasional indulgence. The problem is when the occasional becomes the usual. A diet heavy on the sugar has been linked to a host of body issues, from a higher risk of diabetes to obesity to less healthy skin. It’s easy to overlook your reliance on added sugar when you see others ordering double mocha frappuccinos with whipped cream while you choose a vanilla soy latte. But even that latte can pack more than a day’s worth of added sugar...and you haven’t even had solid food yet. RELATED: How to Ease Withdrawal Symptoms When You Quit Sugar, According to a Nutritionist Sound familiar? If so, no judgment. I used to consume lots of sugar too. A couple of years ago, you could find me adding honey to my (already sweetened) breakfast cereal, squirting ketchup on just about everything, and snacking on foods with fruity flavorings. These items may not sound damaging, but they can send your sugar intake way up and actually make you more likely to crave sweets throughout the day, so you consume even more sugar. So I want to share three simple changes that helped me strip my diet of added sugars and help me crave less of the sweet stuff too. Disclaimer: I’m no nutritionist (though I am about to embark on a degree to become one), and what worked for me won’t necessarily work for you. After all, every body is different. But is there any harm in trying swaps that may help you dial back your sugar addiction? Ditch ketchupKetchup used to be my condiment of choice, and not just for fries. I’d mix ketchup into rice (an admittedly weird choice), enjoy it alongside scrambled eggs, and add it to sandwiches. Obviously when it comes to bad diet choices, there are worse things than a Heinz habit. But if you consider yourself a healthy eater, it’s easy to overlook subtle sources of added sugars like ketchup. Just one tablespoon of ketchup contains 4 grams of sugar (in the form of high fructose corn syrup). For perspective, the American Heart Association recommends women have no more than 25 grams of added sugar per day. In other words, adding just a drizzle of ketchup to your plate accounts for one fifth of your suggested sugar intake for the entire day. To keep my scrambles sugar-free, I now opt for toppings that pack similar flavors sans added sugar,such as fresh or sauteed cherry tomatoes, a dash of hot sauce, or a spoonful of salsa (some salsa brands do have added sugar; look for one of the many brands that does not.) RELATED: 6 Sneaky Ingredients That Are Really Just Added Sugar Add your own flavoringsI grew up noshing on “fruit-on-the-bottom” yogurt cups, so a blueberry-flavored breakfast holds a special place in my heart. Unfortunately I’m less fond of the 14 to 22 grams of sugar that many flavored yogurts provide in a single serving. Sad but true: Just because a food is organic, pasture-raised, gluten-free, non-GMO, and contains no artificial flavors or preservatives doesn’t mean it’s good for you. Luckily I found a way to still enjoy the fruity yogurt of my youth without OD-ing on added sugar first thing in the morning. I place a third of a cup of frozen fruit (usually organic blueberries) in the bottom of a container, then top it with a serving of plain, unsweetened yogurt and refrigerate the combo overnight. I also like to add additional toppings, like cinnamon, rolled oats, ground flax seeds, or chia seeds on top of the yogurt. By the morning, the blueberries sitting on the bottom are slightly defrosted and create a sweet blend that can then be mixed throughout. The result? A better-for-you flavored yogurt that takes little effort, can be personalized based on your preferences, and delivers zero added sugar. Make friends with fatIt sounds counterintuitive, but some experts say that eating more (healthy) fat can help you break a bad sugar habit. That’s because foods packed with good fats are more likely to satisfy you, driving down cravings as a result. My experience may be anecdotal, but I can attest to the fact that adding more fat to my diet has made me less inclined to reach for a sugary 3 p.m. pick-me-up. Of course the types of fat you choose matter. I opt for meals loaded with heart-healthy monounsaturated fats like those found in olive oil and avocado. Choosing satiating sources of polyunsaturated fats like salmon, flax seeds, and walnuts is also key. RELATED: 6 Really Good Things That Happen to Your Body When You Quit Sugar My all-time favorite fat sources are nut butters, whose creamy texture harkens back to dessert, in my opinion. Adding a sizable portion of almond butter to my oatmeal or melting a spoonful of peanut butter over a banana in the microwave tastes ultra satisfying and usually doesn't contain refined sugar (check the ingredients list on the jar to make sure). Instead of snacking on granola bars made from refined grains and added sugars, I try to nosh on bars that contain straightforward ingredients I can pronounce, or are made exclusively from nuts and iron-rich dried fruit, and therefore contain natural sugars only. Oh, and one last thing: If I’m out with friends, I order dessert. And I enjoy it. I may even scrape the last bit of chocolate sauce off the plate. And then I move on. Via http://www.health.com/nutrition/how-to-cut-back-on-sugar In an ideal world, we’d all eat a perfectly balanced diet every day, getting 100% of the vitamins and minerals we need from fresh, tasty, and home-cooked foods. In real life, however, that rarely happens. That’s where supplements come in—theoretically, at least. For decades, we were taught that vitamins and minerals in pill form could help make up for deficiencies in the typical American diet, or provide health and energy boosts that food alone couldn’t. In recent years, however, many scientists have changed their tunes, as study after study shows no evidence that most popular supplements have any real health benefits. That hasn’t stopped the industry from booming, however. Americans spend more than $30 billion a year on supplements, and more than half of adults have taken a supplement in the past 30 days, according to a 2016 study in JAMA. Many of them regularly take more than one, and some go to extremes: Celebrity chef Giada De Laurentiis recently told The Cut that she takes “20 pills a day” on the advice of her acupuncturist—“10 in the morning and 10 in the evening.” But will all those supplements actually do you any good? And more importantly, is it possible to take too many vitamins? We posed those questions to health and nutrition experts, and dug into the latest research. Here’s what we learned. The latest science on supplementsScientists know that people who eat lots of vitamin- and mineral-rich foods tend to live longer and healthier lives. But when those nutrients are served up in pill form, it’s still unclear whether they have the same effect. For example, a major 2015 study found that taking dietary supplements does not appear to reduce the risk of cancer. Several studies, including one published last month in the Journal of the American College of Cardiology, have also found that regular supplement use has no net effect on heart health or risk of early death. “We found a surprising neutrality of effects,” lead author David Jenkins, MD, professor of medicine and nutritional sciences at the University of Toronto, told Health. “In other words, it didn’t seem to do anything.” Their findings were true for multivitamins as well as for vitamin C, vitamin D, and calcium supplements—all nutrients that have been touted for heart health in the past. In light of these and other studies, most experts now say that dietary supplements aren’t all they were once made out to be. “For the average healthy person, you probably don’t need a multivitamin, multimineral supplement,” says Beth Kitchin, PhD, assistant professor of nutrition studies at the University of Alabama at Birmingham. “And you certainly don’t need a lot of additional supplements on top of that.” RELATED: 9 Things to Know Before Buying Another Supplement In moderation, most won’t hurt you—and, yes, some might helpThat being said, Kitchin does believe that a multivitamin can help make up for some deficiencies in a person’s diet, especially if they avoid certain food groups like meat or dairy. She also recommends calcium and vitamin D supplements to some of her patients who are at risk of osteoporosis, “but I always look at their diet first before prescribing them,” she says. Kitchin takes a daily multivitamin herself, but she actually only takes half a dose (one pill rather than a serving size of two). “I like to give myself a little extra insurance without overdoing it,” she says. She tells her patients that, if they choose to take a multivitamin, to look for one with no more than 100% of the daily value for any one nutrient—and not to spend a lot of money, either. “There’s no strong evidence that it will help you, but as long as you keep the dose reasonable, it’s also not going to hurt you,” she says. Dr. Jenkins agrees that, when taken in moderation, most vitamin and mineral supplements won’t cause harm. He also stresses that his recent study only looked at cardiovascular problems and early death, and that supplements may still have benefits in other areas. “We didn’t look at overall health, we didn’t look at whether people got beautiful hair or skin, or whether your bones got stronger,” he says. “I’m not going to say that some supplements can’t be good for you in those ways.” RELATED: 15 Foods That Are High in Vitamin B12 You can definitely take too manyBut just because supplements are safe in moderation doesn’t mean that more is better. Combining multiple supplements or taking higher-than-recommended doses can increase the risk that they can actually cause harm, says Kitchin. Plus, because the industry is not well regulated, there's no real guarantee that the ingredients and dosage on the label are accurate. “You really can’t get toxic doses of nutrients through food, but you can absolutely get toxic doses through supplements,” she says. Taking high doses of vitamin C can lead to stomach cramping and diarrhea, for example. High doses of vitamin A, vitamin D, and other nutrients can lead to more serious, long-term complications—like liver and kidney problems, or a dangerous hardening of blood vessels. “We’ve learned a very important lesson, in that when we isolate these nutrients out of food and put them in super-high doses, we may have some unintended consequences,” Kitchin says. Plus, some supplement ingredients, including caffeine powder and red yeast rice, have been shown to be potentially dangerous even in low doses. Even if none of your supplements individually exceeds the upper limit for a given nutrient, combining several pills—like a multivitamin and an additional vitamin D capsule, for example—may add up to higher-than-recommended doses. Supplements can also interact with each other, says Kitchin, or with medications you’re already taking. RELATED: More People Are Taking Vitamin D Than Ever. Here's Why That Might Be Risky Always run things by your doctorIt’s a good idea to talk with your doctor about the supplements you’re taking on a regular basis, says Kitchin, especially if you have a health condition, a dietary restriction, or you’re on any type of medication. You should also run any new supplements you’re considering by your doctor or your pharmacist before you add them to your regimen. It’s also important to focus on getting your nutrients from food first, says Dr. Jenkins, and not from supplements. “Pills are not a substitute for a good diet—plant-based, fruit, veggies, whole grains, nuts, and seeds,” he says. “They are packed with what you need.” And while we’re here, a few more thoughts about those 20 pills that Giada apparently takes every day: The Food Network star elaborated that most of those supplements "switch out" day to day, but that she always takes a probiotic and a probiotic, along with vitamin D and biotin. To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter It may be smart to work probiotics (healthy bacteria) and prebiotics (the nutrients that feed those good bugs) into your daily routine, but Kitchin says both of those can be found in foods, as well. “For the average healthy person, I would recommend eating things like yogurt and kefir,” she says. “Since we don’t have super-clear research yet, it’s hard to recommend specific supplements.” Via http://www.health.com/nutrition/too-many-vitamins You've probably heard the buzz about the Nordic Diet: Headlines are declaring it the healthiest diet in the world, even healthier than the Mediterranean Diet. So should you consider eating like a Viking? Here are my thoughts on the two diets, plus my pick for the ultimate healthy-eating regime. The Nordic Diet and Mediterranean Diet actually share quite a few similarities. Both include plenty of vegetables and fruit; an emphasis on whole (rather than refined) grains; nuts, seeds, and pulses; seafood over meat; home cooked meals; and limits on sugary and processed foods. One of the main differences between the two diets is the go-to oil. In the Mediterranean Diet, it’s olive oil—while canola oil predominates in Nordic cuisine. Because both oils provide health-protective monounsaturated fats, many experts have deemed the diets equally healthful. But in my opinion, the Nordic Diet takes nutrition a few steps further, with specific directives aimed at optimizing food quality, and connecting the dots between food production and the health of the environment. RELATED:24 Healthy Fish Recipes The Nordic region—which includes Norway, Iceland, Finland, Denmark, and Sweden—is known for progressive wellness-oriented lifestyle movements. (This may be one reason Scandinavians consistently rate as among the happiest people on the planet.) Their "hygge" philosophy is all about fostering a sense of contentment, while the "lagom" way of life refers to doing things in just the right amount—meaning living without excess, but also without limiting yourself too much. The concept of "friluftsliv" meanwhile has to do with spending time in nature. This forward thinking is extended to the Nordic Diet, with recommendations that include eating organic produce whenever possible; choosing more seasonal produce; eating more wild foods; choosing higher quality meat but less of it; avoiding food additives; promoting animal well-being; and generating less waste. Then there are the research-backed health benefits of the Nordic Diet: One study showed that it protects against metabolic syndrome, a cluster of symptoms (including high blood sugar, cholesterol, and triglycerides) that increase the risk of heart disease and diabetes. The Nordic Diet has also been found to reduce the inflammation within fat tissue, which is linked to obesity-related health risks. Overall, I give the Nordic Diet higher marks than the Mediterranean Diet. But there's one caveat: I advise my clients to rely on extra virgin olive as their primary oil rather than canola. We have far more research about this good fat, and its production is more straightforward. (Avocado oil is another oil I recommend over canola.) Ready to cut way back on added sugar? Sign up for our 14-Day Sugar Detox Challenge! Here are a few simple ways to incorporate other aspects of the Nordic Diet into your everyday life: Include vegetables or fruit in every meal and snack. For example, add veggies to your omelet with berries on the side; fold shredded zucchini or chopped kale into overnight oats, along with a chopped green apple and nuts; snack on fruit with nuts or pumpkin seeds, or raw veggies and hummus. Look for organic and local produce. Organic options aren’t always more expensive, especially when in season. Check the free Dirty Dozen app for the most important types of produce to buy organic. Incorporate seafood three times a week, and make sustainable choices. Check out the free Seafood Watch app as a guide. Replace refined grains with whole grains. Try Nordic style crackers, topped with mashed avocado or nut butter. Eat tree nuts or seeds daily. Add nuts to oatmeal, salads, and sprinkle on top of cooked veggies. Snack on pumpkin seeds, or whip chia or sesame seeds into smoothies. Include at least one serving of pulses (beans, lentils, peas, chickpeas) daily. You can make it the protein in a plant-based meal, or use pulses in place of whole grains (for example, serve fish on a bed of lentils rather than brown rice). Eat less meat, and when you do opt for grass-fed, organic meat. Make water your beverage of choice. Aim for 16 ounces, four times a day. And doctor it up with flavorful, antioxidant rich infusions, like veggies, fruits, and fresh herbs. Cook at home more often. Even if you use healthy “shortcuts” like frozen veggies, or canned pulses. Remain mindful of portions, both to prevent overeating, and avoid food waste. Eating more mindfully, without distractions (like your phone, TV, or laptop) can also help you naturally eat less. For more on the Nordic Diet, check out this info from the University of Copenhagan. Skål (cheers!) Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via http://www.health.com/nutrition/nordic-diet |