Why the 5:2 diet works

Why the 5:2 diet works: Study shows 'feast and famine' DOES help you live longer - as long as you stay away from superfoods

• Fasting is thought to prevent diseases including cancer and diabetes 
• Starving body allows it to respond better to stress that might otherwise damage it, according to a study on 24 volunteers over 10 weeks
• It causes a small increase to SIRT 3, a gene that promotes longevity 
• When antioxidants were added, some of the benefits disappeared
• These can be found in high doses in superfoods such as chokeberries

By ELLIE ZOLFAGHARIFARD

The 5:2 diet claims to not only help people lose weight, but also guard against diseases including cancer, diabetes and Alzheimer's.

Created by scientist Michael Mosley, it involves women reducing their calorie intake to 500 for two days a week, and men to 600 calories. The rest of the time, they can eat normally.

Now a new study argues that the health benefits of 5:2 also exist when someone sticks to a 'feast and famine' diet, eating far more than they would one day and fasting another.

The 5:2 diet claims to not only help people lose weight, but also guard against diseases including cancer, diabetes and Alzheimer's. Created by scientist Michael Mosley, it involves women reducing their calorie intake to 500 for two days a week, and men to 600 calories. The rest of the time, they can eat normally

WHAT IS INTERMITTENT FASTING AND HOW CAN IT IMPROVE HEALTH?

Intermittent fasting is an umbrella term for various diets that cycle between a period of fasting and eating normally. 

Perhaps the most famous is the 5:2 diet which involves women reducing their calorie intake to 500 for two days a week, and men to 600 calories. The rest of the time, they can eat normally.

Previous animal studies suggest that intermittent fasting can guard against  diseases including cancer, diabetes and Alzheimer's.

Scientists believe it provides these benefits by allowing the body to respond better to stress that might otherwise damage it.

For instance, fasting could reduce inflammation, or improve the removal of damaged molecules, as well as starve tumors, according to previous research.

But the health benefits of the diet only appear if people don't increase their intake of antioxidants, which can be found in high doses in superfoods such as chokeberries, as well as vitamin C and vitamin E supplements.

During a three-week period, 24 participants alternated one day of eating 25 per cent of their daily caloric intake with one day of eating 175 per cent of their daily caloric intake.

The study by the University of Florida measured the participants' changes in weight, blood pressure, heart rate and glucose levels over 10 weeks.

They also looked at cholesterol, markers of inflammation and genes involved in protective cell responses.

'We found that intermittent fasting caused a slight increase to SIRT 3, a well-known gene that promotes longevity and is involved in protective cell responses,' said Michael Guo, a co-author at Harvard Medical School.

The SIRT3 gene encodes a protein also called SIRT3.

The protein SIRT3 belongs to a class of proteins called sirtuins which, if increased in mice, can extend their lifespans.

Researchers think proteins such as SIRT3 are activated by oxidative stress, which is triggered when there are more free radicals produced in the body than it can neutralise with antioxidants. 

However, small levels of free radicals can be beneficial: When the body undergoes stress - which happens during fasting - small levels of oxidative stress can trigger protective pathways, Guo said.

'The hypothesis is that if the body is intermittently exposed to low levels of oxidative stress, it can build a better response to it,' Wegman said.

The researchers found that the intermittent fasting decreased insulin levels in the participants, which means the diet could have an anti-diabetic effect as well.

http://www.dailymail.co.uk/sciencetech/article-2972548/Why-5-2-diet-works-Study-shows-feast-famine-DOES-help-live-longer-long-stay-away-superfoods.html

From Detox To Elimination Diets, Skipping Sugar May Be The Best Bet

Allison Aubrey


Oh, sugar! If this time of year has you rethinking your diet, there is one surefire change you can make to improve health: Cut back on sugar.
Farrukh/Flickr

When it comes to detox diets, we totally get the appeal.

Who's not drawn to the idea of flushing all the toxins out of our bodies — a sort of spring cleaning of our insides?

And yes, several years back, I even remember trying — if only for a day — the trendy cayenne-pepper liquid cleanse (as seen in this Mindy Kaling clip from The Office) as part of a cleansing/detox diet.

But it turns out, as we've reported, the whole idea that you need to go on a special, draconian diet to detox your body really has no scientific backing.

We spoke to Dr. Ranit Mishori, a faculty member in family medicine at Georgetown University Medical School who has reviewed the literature on colon cleanses. She told us that lots of her patients are asking about detox and cleansing diets, especially at this time of year. Her advice: Steer clear.

The way she explains it, our bodies have an excellent built-in system for getting rid of toxins. Our kidneys and livers, for instance, both play an important role in helping to filter out potentially harmful compounds.

The 7-Day Color Diet: An attempt to get people to eat more fruits and vegetables, this diet requires followers to eat foods of just a single color each day. It ends with a day in which you "eat the rainbow," so to speak. Here's Gonot's cheeky take on orange day.

"The human body has evolved over many years, and it has a very sophisticated [filtering] system through the liver, through the kidneys," Mishori told us.

Experts say specialized diets won't help rid the body of toxins any more than what the liver and kidneys already do every day.

Can A Diet Clean Out Toxins In The Body?
"The liver has all kinds of different enzymes that break down the chemicals considered to be harmful, potentially, and then it excretes [them]. It does it very, very efficiently," she says. "It does it 24 hours a day. And there are no supplements or super foods that can boost the liver and kidneys to do it better than they already do."

Of course, this doesn't mean that healthful eating isn't important. But the point is, you don't need to live on liquids and cayenne — or any other crazy fad diets out there. Most of us would be better off making more straightforward changes to our diets that are known to be beneficial.

So what kind of simple, good-for-you changes should you consider? Mishori offered her top three tips: "Cutting on sugar is always a good idea. Cutting on processed foods is always a good idea. Being better hydrated is always a good idea," she told us.

Diets don't need to be all-or-nothing. When it comes to sugar, the idea is to reduce consumption and be more mindful.

Currently, as we've reported, the typical American consumes about 22 teaspoons a day of sugar, which is about three times more than what's recommended. And the evidence is piling up that this is doing all kinds of damage to our bodies.

For instance, a recent paper in BMJ Open Heart described how consuming too much sugar can raise the risk of high blood pressure.

And, as we've reported, a study in JAMA Internal Medicine concluded that Americans who consumed the most sugar — about a quarter of their daily calories — were twice as likely to die from heart disease as those who limited their sugar intake to 7 percent of their total calories. Or, as I previously broke it down:

"To translate that into a 2,000-calorie-a-day diet, the big sugar eaters were consuming 500 calories a day from sugar — that's 31 teaspoons. Those who tamed their sweet tooth the most, by contrast, were taking in about 160 calories a day from sugar — or about 10 teaspoons per day.
"The American Heart Association advises that women consume no more than 6 teaspoons of added sugar daily. This is about 100 calories. And men, no more than 9 teaspoons, or about 150 calories from sugar. (This does not include foods such as fruits and vegetables that naturally contain sugar.)"
So the bottom line is, if you want to make one change this year, cutting back on added sugar is probably a good choice.
http://www.npr.org/blogs/thesalt/2015/01/19/377780329/from-detox-to-elimination-diets-skipping-sugar-may-be-the-best-bet

WHY YOUR GRANDPARENTS DIDN’T HAVE FOOD ALLERGIES…BUT YOU DO

By Catherine 

Did your grandparents have food allergies? Mine sure didn’t. A stark comparison to the growing epidemic of food allergies, worsening with every generation.

So why didn’t your grandparents have food allergies? It’s really quite simple…

1) THEY ATE SEASONAL REAL FOOD.

Food came from farms and small markets in the early 1900’s, and because food preservatives were not widely used yet, food was fresh. Because of the lack of processed food, their diets were nutrient dense allowing them to get the nutrition they needed from their food.

For babies, breast milk was valued and it was always in season.

2) THEY DIDN’T DIET, AND PLAY RESTRICTIVE GAMES WITH THEIR BODY AND METABOLISM. THEY ATE FOOD WHEN FOOD WAS AVAILABLE.

Our grandparents did not fall victim to fad diets, food marketing, calorie counting, and other detrimental dieting habits that are popular today (in part because the marketing infrastructure didn’t exist yet). Because of this they had a healthy metabolism, and ate according to their body’s needs and cravings.

3) THEY COOKED FOOD AT HOME, USING TRADITIONAL PREPARATION METHODS FROM SCRATCH.

Buying processed food was not an option, and eating out was a rare luxury. Lucky for our grandparents these habits actually increased their health.

4) THEY DIDN’T EAT GMOS, FOOD ADDITIVES, STABILIZERS AND THICKENERS.

Food was not yet treated with additives, antibiotics and hormones to help preserve shelf life and pad the pockets of food producers in the early 1900’s at the expense of the consumer’s health.

5) THEY ATE THE WHOLE ANIMAL THAT INCLUDED MINERAL RICH BONE BROTHS AND ORGAN MEATS.

Animal bones were saved or bought to make broths and soups, and organ meats always had a special place at the dinner table. These foods were valued for their medicinal properties, and never went to waste.

6) THEY DIDN’T GO TO THE DOCTOR WHEN THEY FELT SICK OR TAKE PRESCRIPTION MEDICATIONS. DOCTOR VISITS WERE SAVED FOR ACCIDENTAL INJURIES AND LIFE THREATENING ILLNESS.

When they got a fever, they waited it out. When they felt sick, they ate soups, broths and got lots of rest. They did not have their doctor or nurse on speed dial, and trusted the body’s natural healing process a whole lot more than we do today. Their food was medicine, whether they realized it or not.

7) THEY SPENT LOTS OF TIME OUTSIDE.

Our grandparents didn’t have the choice to stay inside and play on their phones, computers and gaming systems. They played on the original play-station:  bikes, swing-sets and good ol’ mother nature!

AND WHAT DO THESE THINGS HAVE TO DO WITH FOOD ALLERGIES?

Nutrition affects EVERY cell in our body. The health of our cells is dependent on diet and lifestyle. Cells create tissues, tissues create organs,  and we are made up of a system of organs. If your nutrition is inadequate, the integrity of each cell, tissue and organ in your body will suffer, thus you may be MORE sensitive to certain foods.

http://butternutrition.com/why-your-grandparents-didnt-have-food-allergies/

High-Protein Diets In Midlife Linked To High Risk Of Premature Death, Study Says

Atkins aficionados, Paleo enthusiasts, and Dukan devotees, you may want to reconsider what's on your plate. While high-protein diets have been all the rage over the last few years for their waist-whittling goodness, a new study says they could be as bad for you as smoking.

Researchers at the University of Southern California's Davis School of Gerontology believe high protein consumption in middle age could mean a much higher risk of death from cancer and diabetes. The study followed 6,318 adults from a variety of ethnicities and health histories over two decades and found those with diets high in animal proteins were just as likely to die as a result of cancer as a regular smoker, according to a university release. Other researchers, however, say that there simply hasn't been enough research to draw this conclusion.

The study also pinpointed animal proteins as the culprit behind the 74 percent increased risk of death within the study period, from any cause. Even when controlling the amount of fats and carbs in the participants' diets, high animal protein diets had negative health effects. Animal proteins include things like meats, cheeses, milk, and eggs. Diets high in plant-based proteins, however, including foods like beans, lentils, and nuts, did not have the same dangerous effects as animal proteins.

"The research shows that a low-protein diet in middle age is useful for preventing cancer and overall mortality, through a process that involves regulating IGF-I and possibly insulin levels," study co-author Eileen Crimmins said in a release.

The good news? High-protein diets could actually be beneficial after age 65, when IGF-I levels naturally level off. People over 65 with a high- or moderate-protein diet are actually less susceptible to chronic disease.

The CDC recommends 46 grams of protein per day for adult women and 56 grams for men. But with popular fad diets, many people are consuming considerably more. "The majority of Americans are eating about twice as much proteins as they should, and it seems that the best change would be to lower the daily intake of all proteins but especially animal-derived proteins," co-author Valter Longo said in a release.

High-protein diets have been hotly debated for years. Health experts stress that these diets are deceivingly high in saturated fats and low in fiber, which could mean high cholesterol and an increased risk of heart disease or stroke. In 2010, a study found a direct link between high-protein diets and high rates of lung and colorectal cancers in men. The health of Atkins Diet founder, Robert Atkins, was also cause for concern, as he had a history of heart attack and heart failure before his 2003 death.

The USC study defined low-protein diets as those where 10 percent of calories or less come from protein, and high-protein diets as those with 20 percent or more calories coming from protein. But even moderate-protein diets in middle age were shown to result in three times the likelihood of death from cancer.

Researchers believe the protein-controlled growth hormone, IGF-I, could be to blame. Even slight increases in IGF-I have been shown to significantly increase the chances of cancer-related death.

"Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point. The question is: does it progress?" Longo asked. "Turns out one of the major factors in determining if it does is protein intake.
http://www.huffingtonpost.com/2014/03/04/high-protein-diet-risks_n_4896501.html

9 LIES OVERWEIGHT WOMEN LIKE TO TELL THEMSELVES

BY ROGER JAMES


All overweight women do it. The little white lies that we say to cover the undeniable fact that we’re eating too much. During my “chubby years”, when I was still over 200 pounds, I was shopping in the grocery store when one cute little girl came near and said, “Why are you fat?” She quickly ran off to her mom without waiting for me to say a word. And she left me to think about the answer to her question.

Most obese and overweight women have their list of excuses that they tell others and themselves on why they’re overweight. We often make lots of excuses because truth really hurts and facing the reality that we badly need an intervention is even more hurtful. Below, I’ll be sharing with you a list of the most common lies or shall we say – alibis, among overweight women that they like to tell.

1. “This is just water weight.”

Though water retention can cause weight gain, blaming it for a 25 kg excess in your weight is just ridiculous, because that’s retaining 25 liters of fluid in your system. In that case, you would be the equivalent of a huge human sponge or a human camel! To avoid water retention, lessen the intake of salty foods because salt holds water.

2. “I have big bones.”

Our bones normally make about 15% of our total body weight, so a person weighing 85kg can expect a skeletal mass of 15 kilograms. If you are 25kg overweight due to being big boned, your skeletal mass would be almost twice as much as the norm. This is already an extreme case. Though bone weight is not the same from person to person, the differences are only slight.

3. “We have chubby genes”

Do fat parents encourage their kids to eat large portions of food? Are they over feeding them? Let’s face it, overeating is highly addictive and it’s much easier to blame nature for our circumstances. Did you ever stop to think about this? Nobody says it’s easy to shed pounds but why do some people manage to do it all the time?

Though having a genetic predisposition for being fat is truly possible, the truth remains that taking fewer calories will result to weight loss. A healthy food regimen, combined with a consistent exercise routine can neutralize those body-plumping genes.

4.”Healthy foods are too expensive”

This is perhaps the biggest excuse that most overweight women like to tell. It is totally not true. Though unhealthy foods are cheap, they are highly addictive. Soon, you’ll keep eating more slices of pizza, more cookies and more bags of potato chips, not to mention sodas. So, what’s the best go-to snack? Fiber-rich foods that will fill you up for hours. Try snacking on oranges, apples or carrot sticks. These healthy snacks aren’t even that expensive to begin with and will pay off in the long run.

5. “I need more food because I’m heavy”

This is true but should not become an excuse to avoid cutting down safely. A very heavy person with a sedentary lifestyle weighing 350 pounds (25 stone) needs to eat 2300 calories per day as their body will use this amount of calories up doing nothing (see BMR calculator http://www.myfitnesspal.com/tools/bmr-calculator). If you are heavy and want to lose weight you definitely need to cut down food consumption but not all at once. You should reduce your calorie intake gradually over the coming weeks. Start with something manageable like a reduction of 500 calories per day. Then gradually build up until you are at a comfortable number.

6. “Foods can’t be addictive”

This is another huge lie among overweight women. Junk foods and sugar are very addictive; they seem like a drug that we can’t live without. They are enticing and overdosing on these foods is no surprise. It’s not hunger but there’s really something about them that makes us feel better.

Ditch the junk foods in the pantry and eat healthy snacks, vegetables, protein snacks and fruits. Accept it, some foods are and can be addictive. You can survive without them.

7. “I hardly eat anything.”

The foods that made you gain weight aren’t the regular meals. Guess what? It’s the food you eat in between. These are the foods eaten secretly, the sugar-laden snacks and foods eaten at a drive-through fast-food as a treat. They give you that instant energy boost but they don’t last that long or keep you going for long enough.

8. “I don’t have time to exercise.”

You set aside time for the things that rank high in your priorities in life. If achieving fitness through exercise is important for you, then you’ll make time for it. If you are not comfortable jogging or walking outside – maybe because of prying eyes – then joining a health club could be the best solution. Mind you, some women jog with their dogs and just go wherever they want. It all boils down to one thing – determination.

9. “I have slow metabolism.”

According to studies most overweight women’s metabolic rate isn’t that low compared to people of normal weight – with increased fat, the metabolism often goes up and not down. The heavy folks only use the slow metabolism excuse to justify their failure to lose weight.

The Moment of Truth

Overweight women are truly smart in making justifications and excuses for holding excess kilos. If we desire to be healthy, the first thing to do is to accept the truth and take the weight of denial off your shoulder. There’s no hope of shedding even a single pound if all our weight loss lies are still holding us back. In reality, there is no shortcut to weight loss, we have to create a calorie-deficit plan, and this can only be attained through a combination of diet and exercise. This is a good time to start drinking meal replacement smoothies, which you can find here, as part of a sensible weight loss plan.

After that incident in the grocery store, I started changing things for myself and for my family. It was far from quick and easy, and it was not instantaneous. It required time, commitment and sincere intentional effort – to feel better and become healthier. It was a sacrifice that was worth every minute of doing without the cakes, cookies and chips. Though I am still a work in progress, I know I am definitely moving towards my goal of wellness.

How about you? What lies have held you back from achieving the dream of being fit and healthy? Leave a comment and share your own personal story.
http://myjuicecleanserecipes.com/overweight-women/

The Global Geography of Heart Disease

By ANDREW GIAMBRONE
Why cardiovascular health is improving in the United States but falling in developing nations

Some good news for heart health this week: A new study published by the journal Circulation reports that America—home of the Big Mac, Dunkin’ Donuts, and all things super-sized—has seen a dramatic reduction in the number of cardiovascular hospitalizations and deaths over the past decade. This is a big deal, since cardiovascular disease is currently the number one cause of death in the United States.

“Nobody thought all the efforts we’re making [against heart disease] could cause so much progress so fast,” said Harlan Krumholz, lead author of the study and professor at the Yale School of Medicine. “This is a kind of triumph of implementation science and systems.”

That triumph was captured in the following numbers, for individuals older than 65: Hospitalization rates among all races and areas dropped 38 percent for heart attack, 30.5 percent for heart failure, 33.6 percent for ischemic stroke, and 83.8 percent for sudden chest pain. Similarly, individuals’ risk of dying within a year of hospitalization fell by an average of about 18 percent across those conditions. To determine this, the researchers looked at data for 34 million Medicare Fee-For-Service patients from 1999 to 2011—“a representative group” for those with heart disease, Krumholz said—controlling for age, race, sex, location, and preexisting conditions like diabetes.

Related Story

A Heart Surgeon's Viral Confession
How can this be? America and much of the world is in the midst of an obesity crisis, or even a “global obesity epidemic,” as the World Health Organization has declared.

“Now there’s still a ways to go,” Krumholz, the study author, admits. “But in the U.S., we’ve seen great advances both on the prevention side and the treatment side, so outcomes have improved.”

These improvements include better screening for heart conditions, quality of care, lifestyle changes, awareness, and use of evidence-based treatments, such as surgery and cholesterol-lowering statins.

In other words, the United States has started to reverse its heart disease epidemic through conscious efforts to administer effective treatments and to combat preventable risk factors: tobacco use, lack of physical activity, abuse of alcohol, and unhealthy diets. Despite American gains, however, cardiovascular trends have not been as rosy in the developing world. In fact, Brazil, Russia, India, and China have experienced some of the globe’s fastest-growing rates of non-communicable diseases (NCDs), which kill more than 36 million people around the world each year. Heart disease accounts for roughly half of these deaths, at 17.3 million people annually, 9 million of whom die before the age of 60.

The tallies are telling. In China alone, one in five adults (totaling more than 200 million people) has cardiovascular disease, and annual cardiovascular events are predicted to jump 50 percent by 2030. Largely due to the proliferation of fast-food chains and poorer diets in China, these statistics could translate to an additional 21.3 million cardiovascular events and 7.7 million cardiovascular deaths in that country each year. Meanwhile, in Brazil, heart disease comprises more than 30 percent of annual mortality rates, followed by cancer (17 percent), and other NCDs (15 percent).

India has similar problems. In 2012, the Indian Heart Watch released an illustrative study at the World Congress of Cardiology, which found that cardiovascular disease is increasing there because of key lifestyle risk factors: 79 percent of men and 83 percent of women were found to be physically inactive, while around 50 percent of both men and women had high-fat diets. In addition, nearly 60 percent of Indian men and women showed low intake of fruit and vegetables, and 12 percent of men smoked.

"Nobody thought all the efforts we’re making against heart disease could cause so much progress so fast."
These countries’ economies may be booming, but their cardiovascular health standards are falling behind. That’s because sedentary lifestyles, cheaper costs for unhealthy food, urbanization, and cultural phenomena such as binge-watching shows on Netflix instead of exercising have put their populations at higher risks for heart disease. The same factors have long contributed to cardiovascular disease in the U.S., except now it seems we’ve found ways to fight and prevent them.

The consequences are both existential and financial. The World Economic Forum and the Harvard School of Public Health estimated in a 2011 report that the global cost of cardiovascular disease will rise 22 percent in the next 20 years and surpass $1 trillion total. This figure represents direct healthcare costs as well as productivity lost from disability or premature death, or time lost from work because of illness.

As economies have grown in these foreign countries, so has cardiovascular disease. Yet the U.S.—another country with a lot of money and a lot of heart problems—appears to have found a potential solution in preventative and evidence-based treatments.
http://www.theatlantic.com/health/archive/2014/08/the-countries-losing-the-fight-against-heart-disease/379021/

The Foods That REALLY Cause Zits

Eat right to keep your complexion clear
BY THE EDITORS OF MEN'S HEALTH

Face it: A bad diet can have ugly consequences. Scientists at New York University report that high-glycemic foods, such as rice, potatoes, bread, and sugary snacks and drinks, may contribute to acne.

A diet loaded with sugars and starches causes a rise in insulin and blood glucose, which may influence hormones and other proteins that make break­outs worse, the researchers say. For a healthy face (and body), limit your carb intake to no more than 40 percent of your total daily calories and eliminate high-glycemic foods, says Valerie Berkowitz, M.S., R.D., director of nutrition at the Center for Bal­anced Health in New York City.

http://bcove.me/rv9gyetz

http://www.menshealth.com/nutrition/which-foods-cause-zits

It’s Cheat Day: 10 Excuses Every Girl Makes So She Can Cheat On Her Diet

By CHARLOTTE PHILLIPS

Starting a diet is easy. For the first seven minutes, you feel wildly confident, motivated by the thought of you in a bikini and the admiring looks you will get.

Precisely 11 minutes later, you are hungry. You worked out, you tell yourself, so that gives you about 300 “free” calories.

You start thinking about food. You look at photos of food on Instagram. Soon, you are using your expert powers of self-persuasion to convince yourself a diet cheat is actually a good thing. It will boost your metabolism! And you’ll get right back on track straight after one little treat.

Woe is you. As all girls know, dieting is hard, boring and, worst of all, it’s often futile.

These are the 10 ways we all convince ourselves that cheating on our diet is totally fine.

“It’s my [insert: coworker’s, best friend’s, mom’s, dog’s, own] birthday.”

I hate to break it to you, but this is America. There will always be cake. If you work in a reasonably-sized office, chances are you’ll celebrate a birthday on a weekly basis.

If you cheat on your diet to eat ice-cream cake at every person’s birthday, that is fine, but it is no longer cheating. It is, simply, not dieting.

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“I already messed up today, so I’m just going to have a bad day.”

We’re all guilty of this, but the logic is questionable. Sure, it slightly detracted from your diet when you ate that 11 am muffin. But you know what messes up your diet more? Throwing in the towel and eating candy and cookies throughout the day.

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“Whatever, I’ll be good this weekend.”

Hahahaha. No one has ever, in the history of girls wanting to be a size 0, behaved better on the weekend than during the week.

During the week, you’re at work, where you don’t have constant access to food, and you’re attempting to get semi-early nights, so you don’t drink much or eat late-night carbs. At the weekend, you drink, eat pizza at 4 am, and get pancakes for brunch. So, good luck with this one.

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“But it’s the holidays.”

Again, this is America. So do you mean Thanksgiving, where you’re cheating for pecan pie and stuffing? Or Christmas, for mince pies? Or are you Jewish, and referring to cheesecake on Shavuot? Or maybe it’s the 4th of July, and you want a giant hot dog.

The problem is, it’s practically always a holiday. There are 10 federal ones, lots of religious ones, and when you throw in Valentine’s Day chocolate and Halloween candy, “the holiday” is always going to be a reason to cheat on your diet.

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“I’ll work it off in the gym.”

Then you have more stamina than I do — do you know how long it takes to work off a single Krispy Kreme? Well, you’re looking at 417 calories in an original glazed donut.

If you think you want to run for 90 minutes for a few moments of pleasure, that’s fine, but in reality you just won’t.

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“I’m on my period.”

That really sucks for you and I’m sorry. By all means, eat chocolate. But it won’t ease the pain or make your period go away any quicker. It will, however, make you fatter and give you food guilt.

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“It’s free!”

I love free food as much as the next girl, and have been to known to eat a day’s worth of food in free samples. (Try the Union Square Green Market or Whole Foods.) Just bear in mind it still has calories.

Calories are very easy to lose track of when you’re constantly eating on the go. (But God, those Union Square pretzels.) This also applies for frozen yogurt samples, which taste better than paying for it but add up worryingly quickly.

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“There’s no point starting on a Wednesday”

Ah, so you’re going to start on Monday, right? And when you inevitably mess up on Monday, I guess you’ll just have to wait another week?

In a study conducted by Brian Wansink, author of “Mindless Eating,” results showed that 46 percent of people started their diet on a Monday, and 31 percent of those had failed by Tuesday evening. You’re just setting yourself up for failure and another wasted week. Start in the moment, wherever you may be.

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“I’ll just have one bite.”

Oh really? And then another and another? Whether you eat a bagel in one go, or by tearing off teeny chunk after teeny chunk, you are still eating a whole bagel. (Sadly, I know this from experience.)

Psychologically, you can tell yourself otherwise, but it amounts to the same. Remember that the next time you’ll “only eat the crust” or “just the cheese, not the base.”

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“Men like curvy girls anyway.”

Yes, they do. Curvy girls like Beyoncé, Jennifer Lopez and Kim Kardashian. Not, sadly, obese women.

When you meet a guy who is looking for a girl who knows no limit when it comes to truffle mac and cheese, please send him my way.

http://elitedaily.com/women/10-excuses-girls-give-cheat-diet/664898/

The Raw Food Diet: Trend Worth Trying or Half-Baked Hype?

Advocates of this diet make enticing claims: Look younger! Slim down! Cure your ailments! Here's what you need to know about eating raw.

By Rachel Mount

The way its proponents talk, raw food can sound like a magic potion served in a salad bowl. "When I transitioned to an all-raw lifestyle," says Karyn Calabrese, a restaurateur in Chicago, "I felt like I could walk on water. I didn't just stop aging; I began to feel as if I were actually growing younger." The 64-year-old—who could easily pass for 40—is brimming with energy. It's enough to make you want what she's having, which might be a portobello napoleon with "blue cheese" made from cashews, or an avocado puree with wakame and olives wrapped in nori. 

A raw diet consists of foods (typically produce, grains, seeds, nuts, and beans) that haven't been heated above a certain temperature, usually somewhere between 104 and 118 degrees. Cooking destroys enzymes that raw foodists believe are essential to human health; without those enzymes, the thinking goes, we're not getting the full, life-supporting benefits of our food. 

But this theory overlooks an important fact, says Andrea Giancoli, a spokesperson for the American Dietetic Association. "While it's true that cooking causes enzymes to unravel, the same thing happens to those enzymes as soon as they hit the acidic environment of your stomach." She says raw foodists enjoy so many health perks for a simpler reason: They're eating a lot of plants. Comprehensive lifestyle studies—like the China-Cornell-Oxford Project, which lasted 20 years and followed 6,500 participants—have found that plant-based diets greatly reduce the risk of chronic diseases and conditions. 

Still, says Eat to Live author Joel Fuhrman, MD, a specialist in nutritional medicine, there is some magic in raw fruits and veggies. It's not denatured enzymes that worry Fuhrman so much as the loss of vitamins and minerals that occurs and the carcinogens that are produced at high temperatures. He recommends eating a mix of cooked and uncooked produce, because some nutrients (like lycopene in tomatoes and carotene in carrots) are better absorbed after they've been heated. And when you do cook, opt for stewing or steaming. "As a rule," Fuhrman says, "if you cook things at a lower temperature for less time, you'll be moving in a healthy direction." 

Four years ago, Gena Hamshaw started shifting toward a mostly raw diet. "Not only did I feel better," says the certified clinical nutritionist, who writes a blog called Choosing Raw, "but, more importantly, I fell in love with the delicious taste of fresh food." Her advice is to start by adding simple uncooked dishes to your regular diet, like vegetable sides and blended soups. "Don't agonize over complicated recipes. Just eat a big chopped salad and you're on your way." 

http://www.oprah.com/food/Should-You-Go-on-a-Raw-Food-Diet-Raw-Food-Diet-Benefits

How Veganism Changed These 58 People

• Angel Flinn

Although I’m not much of a Facebook person, I must admit that there are a few things I love about it. One of those is the way it connects activists with each other, so that we can feel a sense of community and share in each other’s successes and struggles.

A while ago, Gentle World volunteer Butterflies Katz did an experiment on her Facebook page where she simply asked her friends to complete the following statement: “Since I became vegan, I’ve noticed…”

What a response she received! The following excerpts are some of the highlights, and they indicate (contrary to popular opinion) how overwhelmingly positive the transition to veganism can be for the individual. Far from feelings of deprivation or sacrifice!

 

I’ve noticed that going vegan is easy – take it from a ‘newbie’. And I didn’t think it would be easy! I have not once been sorry. I have not missed anything I used to eat. I can’t even begin to tell you the wondrous ways my life and views have changed. ~ Bridget

I’ve noticed how much happier I am. ~ Batty

I’ve noticed life become grander in so many ways. I feel healthier than ever, my skin is clearer and younger, I think clearer. I love feeling love for all of life. ~ Claire

I’ve noticed how good it feels to have my actions in line with my values. ~ Diane

I’ve noticed that I have more passion for life. I have a purpose. I am a vegan superhero. ~ John

I’ve noticed the beauty, complexity, and inherent value of all sentient beings. ~ Gary

I have noticed that I feel so much more inner peace, and a sense of connection with other beings. It is quite liberating. ~ Peter

I have noticed how wonderfully connected I feel to Mother Earth and all her creatures. My soul is at peace. ~ Kerry

I’ve noticed I feel lighter. ~ June

I’ve noticed my energy levels went through the roof. ~ Coileán

I have noticed I am sexier. ~ Justina

I’ve noticed I’ve become a better person. ~ Madhur

I’ve noticed how much I didn’t see or know before! ~ Rose

I’ve noticed how much happier I am, the weight has been lifted from my shoulders – I feel clarity and I’m able to show people this so they too see the right path. ~ Alta

I’ve noticed I’ve found Peace within myself. ~ Helen

I’ve noticed how animal exploitation is virtually a part of every aspect of society. ~ Jody

I’ve noticed cruelty is everywhere and most people are oblivious to it. ~ Shelley

I’ve noticed how every other commercial on TV has some kind of animal product in it. ~ Diane

I’ve noticed how good fruits and vegetables taste. ~ Elizabeth

I’ve noticed how differently I perceive the world. ~ Urosh

I’ve noticed that vegans come in all sizes, shapes, colors, races, religions, political parties. ~ Michael

I’ve noticed that I still have a LOT to learn. ~ Barbara

I’ve noticed I feel so much more peaceful and connected to everyone, and that brought me a new found sense of spirituality. ~ Don

I’ve noticed how much goodness I can help bring into this world. ~ Alan

I’ve noticed my conscience is clearer. ~ Paul

I’ve noticed food tastes better!  ~ Molly

I notice ALL forms of oppression more easily. ~ Danny

I’ve noticed I feel better about myself and living up to my values. ~ Nan

I’ve noticed that I am also kinder to myself. ~ Luis

I’ve noticed that other animals can feel my veganism and I’ve formed very close bonds with other species of animals. ~  Butterflies

I’ve noticed that I actually feel like “me” more than I ever have before. Sometimes it’s lonely – But it’s also REAL – I can live with that. ~ Bea

I’ve noticed that I feel lighter, happier and more at peace inside. People say I look younger than ever. It is the best thing that ever happened to me. ~ Kathy

I’ve noticed that it improves mental health. ~ Tharan

I have noticed that I began to understand the meaning of speciesism. ~ Wendy

I have noticed how deeply rooted suffering, cruelty and injustice is and how it’s so completely normalized. ~ Sarah

I have noticed I sleep better! ~ Nerida

I have noticed that I’m happier! At the end of the day having compassion for animals has made me a better person and has enabled me to enjoy a richer life. ~ Andres

I have noticed I have more energy, less to no aches, clear skin and better mood. Now I notice all the time how much our society relies on animal exploitation, how dairy is everywhere, how apathetic people are to violence against animals. ~ Martina

I have noticed that I feel a true kinship with all life. ~ Donna

I have noticed that although the world seems a much weirder place now, I am much happier and I am extremely glad to have had the opportunity to encounter veganism. ~ Vera

I have noticed how deep in denial most of the world is about the production of dairy products. Dairy is still seen by most people as something good, nourishing – something to nourish and reward children with. I’ve also noticed how unaware most people are of what it actually means to be vegan, and that it’s widely seen as a mere diet. ~ Flavia

I have noticed that there are a lot of different vegan foods out there that I had never tried before. That we are all animals and all persons – and that forcing others to do our bidding is just plain and simply, wrong. And-that we can live without using nonhuman animals. ~ Michaela Österlund

Since I became vegan I’ve had an overwhelming sense that I finally have found my purpose in life. ~ Jeffrey

I’ve noticed a whole weight of guilt was lifted from me when I thought I had to eat animal products to survive. I have since found so many other options for what I eat and consume in other ways. ~ Maida

I have noticed that I feel so liberated in mind, body and spirit. I have also gained clarity of mind and am so healthy. I love knowing that the choices I make do not harm other sentient beings. ~ Melissa

I’ve noticed for the first time that I am living a clean life – clean physically, spiritually, emotionally and morally. ~ Christine

I have noticed that a layer of gloom was lifted from my mind and soul. I began to realize that 1. I don’t need animal protein to survive, 2. I can think more clearly and rational about things in general than before, 3. My allergies improved tremendously, 4. I continue to grow spiritually and easier now as to where I was before was like pulling the ball and chain. 5. I can eat a lot more now and stay at a healthy weight. ~ Clara

I’ve noticed so many things: Mental clarity, a heightened appreciation for life, a greater love for animals… even for humans, a need for more knowledge…and on and on and on. ~ Shelly

I notice I can relate to the world better. Veganism has allowed me to transcend my habitual thoughts and actions, obviously in regards to animals, but also humans and the natural world. It encourages me to be compassionate and it motivates free thinking. ~ Steven

I’ve noticed I feel better, no guilt, and better tasting food! ~ Sarah

I have noticed how easy it is to be vegan, how much better I feel, both physically and mentally. I have also noticed that there is an enormous variety of different foods that I would never have tried… In fact, I wonder why more people have not embraced this lifestyle. ~ Carlos

I’ve noticed that my chronic and often terrifying asthma disappeared completely, that I had loads more energy, that bodily symptoms I’d attributed to age disappeared, and that I felt so much happier, having a clear conscience to go with the joy of the ‘clean’ food I was now consuming. ~ Sue

I noticed I have better skin, a cleaner conscience, and I’ve been effortlessly losing weight. ~ Justin

I’ve noticed how something so simple as respect for all, can be made so complicated and demeaned by social conditioning. ~ Lorraine

I realize that I can make a real difference in alleviating the suffering of other animals. I am not powerless to help them, therefore I no longer feel ashamed of being a human being. Relationships with my animal kin have become free of guilt and confusion. I have found a meaningful moral baseline. The missing piece of the puzzle has fitted into its rightful place. ~ Katia

To say it in a simple way: my eyes have been opened, finally!  ~ Janne

I have noticed that it changes your life in every way for the better. ~ Wendy

I’ve noticed all of the above and a sense of FREEDOM. ~ Ann

http://www.care2.com/greenliving/how-veganism-changed-these-58-people.html?cid=email_na

11 Super Health Benefits in Just One Celery Stalk

• Shubhra Krishan

Apples walk away with most health accolades, and spinach leads the healthy veggie brigade. Compared to them, celery is somewhat unsung, but once you read its incredible–and nearly endless–list of health benefits, you will quickly join its growing list of lovers.

• Celery is a great choice if you are watching your weight. One large stalk contains only 10 calories! So, add celery to your shopping list and enjoy it in your salads, soups and stir-fries.
• Celery reduces inflammation. If you are suffering from joint pains, lung infections, asthma, or acne, eating more celery will bring much-needed relief.
• It helps you calm down: Celery for stress-relief? Oh yes! The minerals in celery, especially magnesium, and the essential oil in it, soothe the nervous system. If you enjoy a celery-based snack in the evening, you will sleep better.
• It regulates the body’s alkaline balance, thus protecting you from problems such as acidity.
• Celery aids digestion: some say celery tastes like “crunchy water,” and that is the reason it is so good for your digestive system.  The high water content of celery, combined with the insoluble fiber in it, makes it a great tool for easy passage of stool. Note: because celery has diuretic and cleansing properties, those with diarrhea should avoid eating it.
• It contains “good” salts. Yes, celery does contain sodium, but it is not the same thing as table salt. The salt in celery is organic, natural and essential for your health.

• It cares for your eyes. One large stalk of celery can deliver up to 10 percent of your daily need for Vitamin A, a group of nutrients that protects the eyes and prevents age-related degeneration of vision.
• Celery reduces “bad” cholesterol: There is a component in celery called butylphthalide. It gives the vegetable its flavor and scent. Guess what: this component also reduces bad cholesterol! A Chicago University research shows that just two stalks of celery a day can reduce bad cholesterol (LDL) by up to 7 points!
• It lowers blood pressure: An active compound called phthalides in celery has been proven to boost circulatory health. Raw, whole celery reduces high blood pressure.
• It can amp up your sex life: and this is not just hearsay. Dr. Alan R. Hirsch, Director of the Smeel and Taste Treatment and Research Foundation, says two pheromones in celery–androstenone and androstenol–boost your arousal levels. They are released when you chew on a celery stalk.
• Celery can combat cancer: Two studies at the University of Illinois show that a powerful flavonoid in celery, called luteolin, inhibits the growth of cancer cells, especially in the pancreas. Another study suggests that the regular intake of celery could significantly delay the formation of breast cancer cells.

Useful Tips:

Choose celery with upright stalks that snap when bent. The leaves should be fresh and crisp.  When selecting celery, remember this rule of thumb:  The darker the color, the stronger the flavor.

Freshly chopped celery retains its nutrients much better than if you chop and store it even for a few hours.

Steamed celery not only retains its flavor, but also most of its nutrients–up to 99 percent of them, in fact!

http://www.care2.com/greenliving/11-super-health-benefits-in-just-1-celery-stalk.html

The Eight Nutrition Trends That Drive This Dietitian Crazy

The Eight Nutrition Trends That Drive This Dietitian Crazy

By Abby Langer

As you can imagine, I hear and speak about nutrition day in and day out. It's a great job and I love it, but some trends just drive me nuts, and here they are:

People are getting too free -- as is, gluten-free, dairy-free, sugar-free, you name it.

There are always those people who have legitimate food intolerances and allergies who actually need a diet that is 'free' of something. Everyone else, it's not the wheat that's making you bloated, it's all those crackers you used to eat that aren't allowed on your gluten free diet. Cut the junk, lose the weight. It's pretty simple.

The concentration on one particular "superfood." 

Kale, I'm talking about you. I'm a dietitian and even I'm sick of kale. Listen, no one food is going to save your life or make you healthier -- it's what you eat overall that really counts. I'm glad that people are willing to branch out and try new foods such as kale, freekeh, goji berries and the like, but let's be clear: you don't need kale in your cookies.

Cleanses.

Your body doesn't function like a sewer pipe -- you can't just flush it out, and it doesn't contain pounds of crap that is going to make you sick. The role of your kidneys and your liver is to filter toxins out, and if those things are working fine (and they must be if you're feeling well), you're good.

Juicing.

Let me explain this one. Green juices can be very healthy -- it's always good to chew your greens and I prefer that you do, but green juices do contain a lot of good stuff. It's the juices or smoothies that have eight servings of fruit and tons of sugar that I take issue with. Two to three servings of fruit a day is sufficient for most people. Juice is not fruit, it's sugar water. Eat the whole fruit.

Going overboard, because more must be better.

Whether it's eating spoonfuls of coconut oil because you heard it's healthy (yes, some people do that), or taking handfuls of supplements, some people don't know when to stop. Unfortunately for them, sometimes more isn't better. Moderation is a hard concept, I suppose, but when has it ever been a good idea to eat oil by the spoonful?

Unhealthy for the sake of unhealthy.

Hopefully we're on the back end of this trend now, but restaurants serving dishes like duck fat fries with lardons and gravy topped with a pound of cheese, or putting pork belly in everything, it's not cool, it's unhealthy, and I still can't figure out why people boast about eating that stuff. Please stop.

Healthwashing.

Organic cookies are still cookies. Period.

Vilifying one food in particular.

The world's health woes are not just because of sugar, just like they were not just because of fat when we thought fat was terrible. People are sick mostly because they eat a lot of junk with all sorts of processed chemicals in it, and far less whole foods than they should. We have always known that sugar isn't something we need a lot of. Eat less out of a box, and you don't have to worry.

And one trend I love, the "new age" of nutrition.

People are more interested in nutrition than ever before, and are concerned in a different way about what they're putting in their body. Nutrition isn't only about trendy diets or losing weight anymore -- the culture of nutrition is changing to involve new foods going mainstream (quinoa, for example), a push for families to 

cook together, and far more awareness about where food is actually coming from.

This is one trend that I hope continues!

http://www.huffingtonpost.ca/abby-langer/nutrition-trends_b_5353692

Teacher dances off 100 pounds to find her dream body

Teacher dances off 100 pounds to find her dream body

By Daphne Sashin, CNN

June 2, 2014 -- Updated 1245 GMT (2045 HKT)

(CNN) -- In fall 2012, Roni Tarver was in a bad mood.

The 5-foot-6-inch teacher weighed 235 pounds and suffered back pain almost constantly. She was popping 10 to 15 ibuprofen daily, which took a toll on her stomach. It didn't help that she was on her feet most of the day and dealing with the stress and exhaustion of being a relatively new teacher.

Her husband never once said anything about her weight, which made her feel worse about not taking care of herself. She had quit smoking, but knew she needed to get active because climbing stairs still left her winded.

"I really married the most sweet, wonderful, compassionate man in the world. He never made me feel bad about it, so I think I felt more guilty," said Tarver, 29, a high-school agriculture teacher who lives in the Fort Worth, Texas, area. She remembers thinking, "Why aren't you taking the initiative? This man loves you for who you are."

She had never had the body she wanted. By that November, she had had enough. She was done being just the outgoing, funny girl. She was done being heavy.

"I found myself crying in bed one night over my weight, and my husband told me that he thought I was beautiful, but if I was so unhappy, I should do something about it," Tarver wrote on CNN iReport. "This triggered something in me."

The very next day, she said, she began monitoring her calories and walking or riding the stationary bicycle six days a week. After two months, she was brave enough to step foot inside a gym. That was January 3, 2013.

Soon after, she signed up for her first Zumba class.

It was the beginning of her new life.

Tarver started sampling every available evening dance class. As the daughter of an aerobic dance instructor, the movements came easily. By the third week, she wanted to be there all the time, dancing to exhaustion under the club lights in the gym's group fitness room. She supplemented classes with one to two nights working out on the elliptical machine and lifting weights.

"My instructors were amazing, and made me feel like they loved having me there," she said. "I was having a blast exercising for the first time in my life."

One of her instructors, now a close friend, found her on Facebook and would message her if Tarver missed a class. She also offered to make her CDs with music she noticed Tarver liked in class.

After 10 months, Tarver's teacher encouraged her to get certified to teach her own classes. Tarver has been teaching Zumba and other classes that combine fitness and dance for the past four months, in addition to the classes she takes.

"You really feel like you're in a club, dancing with people, but you don't have a hangover in the morning. At the end of it, you feel awesome, you're exhausted, and you can go back and do it tomorrow if you want. It's good for your soul, if you ask me."

Tarver knew exercise wasn't enough to really get healthy. She had to change her eating habits, too. She didn't follow a particular diet, but stuck to a few principles.

The first few months, she rarely ate out, if at all, and cut out fast food in favor of salmon or grilled chicken with vegetables. At school, she ate a protein shake or bar for breakfast, a banana, apple, pear or some clementines for a snack, more fruit and a low-calorie frozen dinner for lunch. She used a calorie counter app on her phone to track her intake, sticking to about 1,500 to 1,700 calories per day based on how fast or slow she was losing weight.

She also cut out dairy, which was probably the hardest sacrifice.

Tarver's weight-loss advice:

"Find something active that you love doing, and don't give up."

"I could drink a whole gallon of whole milk in two days. I really, really liked cheese and milk a lot," she said. "It was difficult at first because I was so conditioned to eating cheese, but I felt better."

After a couple of months, she allowed herself one cheat meal a week -- two bacon and egg taquitos from her favorite fast food chain every Tuesday. She still has that ritual, but is a little freer with her diet on the weekends.

When Tarver started her weight loss journey in November 2012, at 235 pounds, she wore size 22 pants and was about 42% body fat. Within 14 months, she was down to 135 pounds, a size 6 and 21% body fat. Her back pain is almost completely gone, she has her dream body and is "the happiest I have ever been."

"I can't believe how easy it was -- how fast the weight came off when I was doing the right thing," she said. "I'm thrilled out of my mind with my body."

Her husband, Tom Tarver, says Roni has always been beautiful, but it's clear to him how much better she feels.

"I'm very proud of her, and I would choose the way she feels now over however she looks," he said. "She's happier, and she is just a fun person to be around. It's the kind of person you want to be married to."

Tarver fluctuates between 130 and 135 pounds and considers herself to be in maintenance mode; she carries around some extra skin from the weight loss, but will happily accept the extra skin over the extra weight.

"If I could give one piece of advice to anyone struggling with their weight, it would be to find something active that you love doing, and don't give up," Tarver said. "Consistency is key to making any lifestyle changes. Find a support system and tell people what you are trying to do for yourself. When you say it out loud, you become accountable."

http://edition.cnn.com/2014/06/02/health/weight-loss-roni-tarver-irpt/index.html