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We don't need a nutritionist to tell us that prescribing to a diet of just cheeseburgers, donuts, and pizza is unhealthy. But, we are curious as to the other, more inconspicuous eating and lifestyle habits that can unknowingly derailour health and wellness goals. For example, how do lifestyle factors like sleep, hydration, andmeal times actuallyimpact our diets and overall health?

For some much-needed insight, we tappedSerena Poon, a leading chef, nutritionist, reiki master, and founder ofthe Culinary Alchemy eating method, whichcombines education, integrative and functional nutrition, and healing energy. Below, find the seven worst things you can do for your diet, in Serena's professional opinion.

Serena immediately confirmed that sleep plays a heavy-handed role inour diets. First and foremost, a lack of sleep can disrupt your digestion. "After one night you might just feel discomfort and crave comfort foods, but if you aren't getting about eight hours of sleep on a regular basis, it could lead to bigger problems," she explains. "Along-term disruption in your digestion could lead to inflammation and chronic disease."

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"Staying hydrated is one of the most important parts of a creating a healthy lifestyle," notes Serena. "Our bodies are made up of about 60% water and our systems, especially our kidneys, need water to operate properly." She adds that hydration can alsodistort our hunger cues. "Sometimes, you might think you're hungry, when all you really need is a big glass of water."

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As Serena notes, the need to subconsciously alleviate stress or difficult emotions with food is incredibly common. But, "eating when youre not hungry can confuse your body's natural hunger signals," she explains. She suggests learning your personal triggers, and taking a walk or calling a friend the next time you're tempted to reach for edible comfort.

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Nuts, which are packed with protein, fiber, and healthy omega-3 fatty acids, tend to be a healthy eating staple. But as Serena notes, they also have their downsides. "Even thoughnuts are healthy, it's important to practice portion controltheyare also high in calories and fat," she explains. "About one handful of nuts a day is a good snack for most people."

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In Serena's opinion, too many people equate healthy eating with cutting out the foods they love. "This just isnt true!" she exclaims. "One key to creating a sustainable path toward health is moderation. If you forbid yourself from anything, you may feel deprived, whichmay lead to binge episodes." It's all about balance and creating a realistic, sustainable eating plan.

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As Time magazinereported in 2017, approximately 90% of Americans don't eat enough fruits and vegetables. "Some of the diets of the moment tend to be meat and fat-heavy," she notes. "No matter what you label your diet, plant foods should make up a large percentage of what you eat." At the end of the day, no diet should every replace vitamin, mineral and antioxidant-rich fruits and vegetables.

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In our always-on culture, five-minute meals are commonplacewe view eating as a chore rather than something to enjoy. "The problem is, when you eat very quickly, without attention to the colors, smells, and flavors of your food, your hunger signals may not have time to alert you when you are full," she explains. "Slow, mindful eating supports greater joy andheightened awareness of your body and its needs."

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Next up: These Are the 6 Worst Foods to Eat When Traveling

This article originally appeared on The Thirty

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The 7 Worst Things You Can Do for Your Diet, According to a Nutritionist - Yahoo Lifestyle

Bulking is a term commonly thrown around by bodybuilders.

It generally refers to a progressive increase in the number of calories consumed beyond your bodys needs in combination with intense weight training.

Whereas some people claim that bulking is unhealthy, others insist that its a safe and effective method for gaining muscle mass.

This article explains everything you need to know about bulking, including what it is, how to do it safely, and which foods you should eat and avoid.

Bodybuilding is both a recreational and competitive sport that rewards muscle size and definition.

The three main phases in bodybuilding are bulking, cutting, and maintenance. Among competitive bodybuilders, preparation for their contests can be considered a fourth phase.

Bulking is the muscle-gaining phase. Youre meant to intentionally consume more calories than your body needs for a set period often 46 months. These extra calories provide your body with the necessary fuel to boost muscle size and strength while weight training (1).

To varying degrees, body fat tends to accumulate during bulking due to excess calorie intake (1).

Cutting, or the fat loss phase, refers to a gradual decrease in calorie intake and increase in aerobic training to reduce excess body fat from the bulking phase, allowing for improved muscle definition (2).

During the cutting phase, bodybuilders eat fewer calories than their bodies require, which puts them at a disadvantage for building muscle. The goal of this phase is generally to maintain not gain muscle mass (2, 3, 4).

One review found that the average calorie intake of bodybuilders during the bulking phase was 3,800 calories per day for men and 3,200 for women, compared with 2,400 and 1,200 calories during the cutting phase, respectively (5).

Bodybuilding consists of three main phases bulking, cutting, and maintenance. Generally, bulking is meant to increase muscle mass and strength, whereas cutting is intended to shed excess body fat while maintaining muscle mass.

Bulking requires consuming more calories than your body needs.

You can estimate your daily calorie needs by using a calorie counter, which considers your weight, sex, age, height, and physical activity level to estimate your daily calorie needs.

Experts recommend consuming 1020% above your daily weight maintenance calorie needs during the bulking phase for an average weight gain of 0.250.5% of your body weight per week (1, 6, 7).

For example, if you need 3,000 daily calories per day to maintain weight, you should aim to consume 3,3003,600 instead, depending on your experience level. For a person who weighs 150 pounds (68 kg), this equates to an increase of 0.40.8 pounds (0.20.4 kg) per week.

While novice bodybuilders who have 6 months or less of weight training experience should aim for the higher end of this calorie range, bodybuilders with several years of experience should target the lower end to limit increases in body fat (8, 9).

If youre gaining less or more than 0.250.5% of your body weight per week, you should adjust your calorie intake accordingly.

Once you establish the number of calories you need for bulking, you can determine your macronutrient ratios.

Macronutrients carbs, fats, and proteins are the nutrients that are needed in larger quantities in your diet. Carbs and protein each contain 4 calories per gram, while fat packs 9.

Experts recommend that you get (4, 6):

For example, if you decide you need to eat 3,300 calories per day, your diet would contain:

While you can make adjustments based on your dietary needs, the proportion of calories from protein should remain at 3035% to support optimal muscle growth (4, 6).

You can use calorie tracking apps to help you stay within your calorie budget and macronutrient ranges.

Experts recommend consuming 1020% more calories during bulking than your body needs. Carbs should comprise the largest percentage of your diet, followed by protein and fat.

Many people view bulking as unhealthy because it can increase fat mass, particularly when your calorie surplus is too high.

While bulking, some bodybuilders also tend to eat calorie-dense, nutrient-poor foods that are typically not consumed during the cutting phase, including sweets, desserts, and fried foods.

These foods, especially when eaten as part of a high calorie diet, can increase markers of inflammation, promote insulin resistance, and raise levels of fat in your blood (10, 11, 12, 13).

However, proper bulking is not about extreme overeating or giving free rein to every craving.

It can be performed in a healthy manner if you maintain a proper calorie surplus and focus on eating nutrient-dense foods. These foods contain a high amount of nutrients for their calorie count.

Remember that bulking is also intended to be followed by a cutting phase to decrease your fat levels.

When bulking, its easy to eat high calorie, nutrient-poor foods like desserts or fried foods to rapidly achieve a calorie surplus. Yet, healthy bulking is possible as long as you focus on nutrient-dense foods.

Your diet is essential to bulking the right way. Remember that just because a food is high in calories and will lead to a calorie surplus doesnt mean that its great for muscle gain or your overall health.

Including nutrient-dense, whole foods in your diet ensures that you get adequate vitamins and minerals, healthy fats, and quality protein.

Here are examples of foods that should comprise the majority of your diet:

Beverages with added sugars, such as sweetened coffee, tea, or regular soda, can be enjoyed in moderation.

While a bulking diet allows for most foods, some should be limited because they contain very few nutrients. These include:

These foods dont need to be avoided completely but should be reserved for special occasions and events.

Supplement use is highly prevalent among bodybuilders (18).

Bodybuilders take supplements for various reasons, including to boost overall health, immune function, and exercise performance (19, 2).

Still, despite the hundreds of supplements marketed toward bodybuilders, only a handful have strong evidence to support their use. Those backed by studies include (20, 21):

Whats more, mass- or weight-gaining supplements tend to be popular among people looking to bulk up. They come in powder form and are mixed with water or milk.

These supplements can pack over 1,000 calories per serving and boast sugar, protein, and several vitamins and minerals.

While theyre a convenient way to increase your calories, theyre often poorly balanced, containing too high a percentage of carbs compared with protein and fats.

While occasional use is fine, most people shouldnt make them a regular part of your routine.

When bulking, be sure to include a variety of nutrient-dense foods in your diet to support muscle growth and overall health. You should limit alcohol, added sugars, and fried foods, though certain supplements can be useful.

Bulking is a technique used by bodybuilders to increase muscle size and strength.

It involves consuming 1020% more than your daily calorie needs in addition to weight training.

To make bulking healthy and effective, you should ensure that your calorie surplus isnt too high and that youre limiting highly processed, nutrient-poor foods.

More here:
Bulking: What It Is and How to Do It - Healthline

Its no secret that loading your plate with fruits and vegetables and eschewing processed meat products is good for your insides. But is a vegan diet good for healthy skin, too?

Many celebrities say that it is; Natalie Portman and Billie Eilish have noticed significant improvements in their skin since going vegan and cutting out dairy.

Portman told the Cut a few years ago, Im vegan and I found my skin is much, much better than when I was a vegetarian. I cut out dairy and eggs, and I never had a breakout after. Eilishwho went vegan for ethical reasonssaid in a Tumblr post in 2018, Im lactose intolerant and dairy is horrible for your skin and my skin is VERY aware of that.

But its not just celebrities who think veganism is good for your skin, experts agree that theyre onto something. Blade Tiessena medical aestheticianwho owns the Ontario-based Anti-Aging Clinic and has worked in skincare for 33 yearsbelieves that ditching animal products for a healthy vegan diet can have a dramatic effect.I say this from both personal and professional experience. I suffered from acne since my early teens until months after going vegan at 35, being in the industry I had every treatment and product at my disposal over the years, he told LIVEKINDLY. Some helped to keep breakouts under control but nothing solved the issue permanently until shortly after becoming vegan.

Multiple studies say that ditching dairy could help acne-sufferers. Acne is the most common skin condition in the United States; it affects around 50 million Americans every year.

There are a few different theories on why dairy can cause an acne flare-up; some studies suggest that hormones in cows milk are the culprit. These hormones are intended to stimulate growth in calves. When humans ingest them, they release insulin, which can trigger breakouts.

According to a medically-reviewed article on Healthline, sometimes the hormones in milk can also interact with our own hormones, confusing our bodys endocrine system and signaling breakouts.

Nonprofit PlantPure Communities (PPC) recently launched a social media campaign called Ditch Dairy for Clearer Skin. The campaign aims to educate the public about the link between acne and dairy consumption.

In a supporting article, pediatrician Dr. Jackie Busse, MD, FAAP, says, removing dairy is the first and most important dietary change you should make to prevent and treat acne.

A vegan diet could also help people who suffer from eczemaa condition where patches of skin become inflamed, itchy, and cracked. According to Healthline, a handful have studies have shown that a raw, vegan diet, in particular, can be very beneficial, although there isnt conclusive evidence.

Plant-based foods have also been linked with easing psoriasis, an immune-mediated disease. Similar to eczema, it causes raised red flaky patches to appear on the skin.

Eating a whole food plant-based diet can help psoriasis sufferers because it is naturally low in inflammatory foods, says dietician Deirdre Earls, RD, LD. She was once hospitalized with psoriasis as a child, but switching to a plant-based diet helped her manage the condition effectively.

She told Everyday Health,I drastically changed my diet. I took all of the diet coke, all of the ultra-processed stuff out, and then I replaced it with simple, whole, mostly plant-based foods. Within six months, my skin had cleared.She added,psoriasis is an inflammatory condition, so anything you can do to cut down on inflammation should help.

Reality TV personality and entrepreneur Kim Kardashian-West has suffered from psoriasis for more than a decade and was recently diagnosed with psoriatic arthritis. She opened up on sister Kourtney Kardashians website Poosh about her battle with the disease, and how switching to a plant-based diet has helped her.

I love a healthy life and try to eat as plant-based as possible and drink sea moss smoothies,she said, adding that she also tries to keep her stress levels to a minimum.I hope my story can help anyone else with an autoimmune disease feel confident that there is light at the end of the tunnel.

Eating vegan foods can help with painful conditions, but they can also just make your skin glow too.

According to Tiessen, patients who follow a vegan diet achieve superior skin results to those who do not. They also have more energy and they sleep better. He says, eating a healthy vegan diet free of inflammatory foods along with drinking lots of water, sleeping well, exercising, reducing levels of stress, taking care of and protecting your skin will help ensure beautiful glowing skin that will last a lifetime.

He also recommends using cruelty-free vegan skincare products. Skincare should be looked at as nutrition and protection for the skin, he added. Supplying the skin with nutrients from organic plants can offer benefits that are unavailable from chemicals and or animal-based ingredients.

If you want to opt for cosmetic intervention, Tiessens clinicsin Orillia Ontario and Port Severn Ontariooffer many cruelty-free and vegan treatments, including microneedling. The chain is also an ambassador for vegan medical skincare brand ElaSpa.

If you prefer to stick to just consuming whole foods, here are seven of the best plant-based foods to eat to keep your skin looking glowing and healthy.

Eating spinach regularly can benefit your skin. Its rich in vitamins and minerals, including vitamin A, vitamin C, and vitamin E, which are particularly good for your skin. Its also a great source of iron, as well as folate and magnesium.

Blueberries are packed with skin-beautifying antioxidants. Stephanie Clarkeco-owner of C&J Nutritiontold Self, that deep blue/purple color that makes blueberries so gorgeous translates to helping your skin look young too. This color is a result of compounds called anthocyanins, powerful antioxidants that shield the skin against harmful free radicals that can damage the collagen that keeps your skin firm.

Eating avocados is good for your skin, as theyre rich in vitamins C and E. You can also apply them directly to your face and feel their benefits that way. Registered dietician Maureen Eyerman told Elle, the hydrating properties may reduce fine lines and wrinkles, help keep skin smooth, and boost skins immunity against stress and other environmental factors.

Sweet potatoes are rich in vitamin E and vitamin C, which helps to boost collagen. Theyre also rich in anthocyanins, which can help to prevent blemishes and dark spots. Sweet potatoes are also a source of fiber, iron, calcium, and selenium.

Walnuts contain omega-3 fats, which, according to Clarke,strengthen the membranes of your skin cells.They also contain nourishing fats which attract soothing moisture from the air and reduce inflammation, helping to avoid breakouts.

Carrots are associated with good eye health, but theyre good for the skin, too. According to Healthline, vitamin C-rich carrots can help skin recover from conditions like psoriasis and rashes. They can also help you heal faster from cuts and other wounds.

Kiwis have more vitamin C than oranges, and theyre packed with vitamin E. You can also place them over the top of your eyes, which can help to reduce the appearance of dark circles.

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The Vegan Diet and Healthy Skin: Everything You Need to Know

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Is the vegan diet the best defense against skin conditions? Here's everything you need to know about eating plant-based and healthy skin.

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Charlotte Pointing

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LIVEKINDLY

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The Vegan Diet and Healthy Skin: Everything You Need to Know - LIVEKINDLY

With a dry weight of 350 pounds and an engine that makes 234 horsepower, the Superleggera will likely accelerate with unbelievable violence.

There are a lot of words in Italian that sound good on their own, but when applied to a car or a motorcycle becomes completely magic. One such word is Superleggera, or super light. When it comes to motorcycles, in particular, Ducati has offered Superleggeras before, but they've always been wildly special and expensive bikes. Rare to see in the wild.

Well, they're doing another one, and this one promises to just as much of a near-mythical beast as the rest. But unlike its predecessors, this one comes with track time at Mugello and even a go on a MotoGP bike for a few buyers.

We'll wait until you wipe the drool off of your keyboard.

Now, as we said before, the Superleggera always comes with some unique stuff, but the Ducati Superleggera V4 ups the ante even further by being the only street-legal motorcycle with a carbon-fiber chassis, swingarm and wheels. All that carbon is good for a total weight savings of 14.77 pounds over the standard aluminum-framed Ducati V4.

On top of that, it's got all the wild canards, winglets, and dive planes of its racing cousins, and in racing kit (read: an uncorked exhaust system from Akrapovic) form makes 234 horsepower. In its more "tame" trim, it still pumps out 224 horsepower, and that's from an engine that's 105 cubic-centimeters smaller than the regular road-going V4 Panigale. Oh, by the way -- that engine? Yeah, it's also 6.17 pounds lighter than the regular V4's engine.

Ducati found a way to remove over six pounds from its 998-cc V4 engine and it's not like you'd call the regular V4 "portly."

Toss in the lightweight but likely velvety-smooth titanium Ohlins shock and forks, essentially skeletonized Brembo brakes and a lightweight exhaust, and this bike is just silly.

In total, all of Ducati's weight-saving trickery makes for a bike that tips the scales at just 350 pounds. For comparison, that works out to a power-to-weight ratio that would make most Lotuses weep. Unfortunately, this Ducati, like so many of its special editions, isn't meant for mere mortals. This is a barely-legal street bike that plays awfully convincingly at being a MotoGP bike.

Part of the buying experience for the Superleggera includes access to what Ducati calls the SBK Experience, which lets participants throw a leg over the World Superbike-spec Ducati Panigale V4 R at Mugello in Italy. Even crazier is that 30 of the 500 customers for the Superleggera will go a step further and get the MotoGP Experience, which will let them ride on-track on the Desmosedici GP20 with factory race team support.

Ducati isn't divulging just how much you can expect to pay for its newest track toy. Still, given that the last Superleggera retailed for around $90,000 and had half as many cylinders and less carbon, we can safely assume that it'll be somewhere in the neighborhood of "eye-watering." Ducati plans for deliveries of the bike to kick off in June of 2020 at the rate of around five bikes per day.

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Ducati's Superleggera V4 is a Panigale on a diet and turned to 11 - CNET

Microgreens are a type of vegetable greens that are harvested right after the leaves of the veggie have developed. Considered a mix between sprouts and baby greens, microgreens are typically used as a garnish for different dishes (think soups, salads, and sandwiches). But there is more to these greens besides being a topping to your favorite dish.

In addition to their great taste,microgreens have an unusually high nutritional value. They are chock-full of all sorts of vitamins like C, E, and K, along with the phytonutrient carotenoid, which has been shown to support immune function.

A 2014 study conducted by the USDA looked at 25 varieties of microgreens, testing to see how their nutrients compared to that of typical vegetables. According to their report, "In general, microgreens contained considerably higher levels of vitamins and carotenoidsabout five times greaterthan their mature plant counterparts, an indication that microgreens may be worth the trouble of delivering them fresh during their short lives."

Along with adding a delicious garnish to any meal, microgreens can also be tossed in a juice or smoothie, used as a side to an entree, or even as a substitute to lettuce. They add flavor, color, and nutritional value in one quick touch. Check out these 12 recipes that incorporate the food into all sorts of meals.

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The Micronutrient This Functional Medicine Gynecologist Wants You To Add To Your Diet - mindbodygreen.com

A significant number of Britons are actively trying to reduce their meat intake.

According to research commissioned by plant-based food brand Strong Roots, almost half of Britons (47%) have tried to reduce their meat intake at some point, and over one-third (36%) feel guilty when they eat meat.

However, 69% of respondents said they love meat, and 33% reported they cannot make it through the day without eating meat.

When the British population does attempt to cut out meat products for good, temptation is regarded the biggest reason for falling off the wagon. Of the 2,000 adults surveyed, over one-quarter (27%) said they struggled to resist the lure of fast food, of appealing meat dishes when eating out of home, or the sight of family members eating meaty meals in the home.

And of the meat products consumers said they would most miss on a vegan or vegetarian diet, respondents listed bacon as the clear leader (20%), followed by beef steak (15%) and sausages (14%).

UK plant-based brand Strong Roots is hoping to help consumers wean themselves off meat, which a company spokesperson told FoodNavigator is perceived to be a significant challenge.

We conducted research which showed that many people struggle reducing their meat consumption. The figures showed that one in six (17.5%) of the adult population believe that giving up meat is a tougher challenge than giving up cigarettes (15.2%) or alcohol (15.1%).

The research also revealed that 30% believe there should be more support for those trying to cut out meat.

As a plant-based brand that wants to support those making plant-based choices, Strong Roots wants to raise awareness of this issue in an engaging way, we were told.

Strong Roots solution is a meat patch inspired by nicotine patches. Intended to be worn on the arm, the patches contain a bacon scent sourced from a supplier of commercial aromas which is activated by scratch and sniff technology.

The patch was inspired by insights from the University of Oxfords professor of experimental psychology, Charles Spence.

The professors research shows that our sense of smell is strongly connected to our ability to taste, and that there is evidence to suggest that experiencing food-related cues, such as smelling a bacon aroma, could lead us to imagine the act of eating that food, Strong Roots spokesperson told this publication.

We wanted to explore whether having the smell of bacon on a patch while eating might help consumers imagine eating meat, help them feel sated and manage their cravings.

For Professor Spence, the potential success of a smelly strategy is supported by several lines of evidence, including everything from work on sensory-specific satiety the idea that repeated exposure to the colour, taste, or smell of food can lead to satiation through to more recent work on embodied mental simulation.

According to the latter notion, experiencing food-related cues, such as, for example, smelling a bacon aroma, can lead us to imagine the act of eating that food. Imagine eating enough bacon and you really might find yourself sated, he noted.

However, in order to be really effective, my suspicion is that one may want to combine that highly-desirable food aroma with actually eating something.

Strong Roots has not conducted scientific trials, and therefore cannot prove the efficacy of the patches. However, the company has requested anecdotal feedback from consumers testing the patch samples in cities around the UK.

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Nicotine style 'meat patch' developed to help wean consumers off carnivore diet - FoodNavigator.com

Paleo. Keto. Whole 30 when January rolls around on the calendar, diet plans become one of the most searched topics online. People are looking for a safe, fast and healthy way to lose pounds and inches while gaining a new lifestyle.

The thing is, not all diet plans work for everyone. Switching up your diet can be challenging, especially if youve been in the same unhealthy rut for years.

The key is to find that unique solution for you, the one that fits in with your lifestyle, schedule and food requirements. That way youll be more likely to stick to the plan.

Losing weight and eating healthy does not happen overnight, said Pat Jurek, RD MBA, manager, Center for Weight Management, Henry Ford Macomb Hospitals, in an email. Instead, developing a healthier relationship with food is often a long, circuitous journey. Expect setbacks along the way. Those mishaps and mistakes will help you build the skills and resilience you need to succeed over the long haul.

Katie Roberts, lead dietician at Michigan Bariatric Institute at St. Joseph Mercy Health System, agreed that while lots of people look for fast results, what you need to consider is long-term goals and a more permanent lifestyle change.

If you work long hours, for example, she said, a plan that is heavy on meal prep may not be the best option for you.

Instead, Roberts said to take a more realistic approach that includes:

Produce, especially organic options

Quality proteins, including plant-based choices

Portion control

Exercise

Small goals

Think about your health and wellness in the long term, said Roberts. Small goals will add up over time. You may not always see the numbers on the scale move, but things are changing internally youll have more energy and feel better overall.

WW, formerly Weight Watchers, launched myWW, which takes a customized approach to weight loss, said registered dietician Jaclyn London, head of nutrition and wellness at WW. You start by taking a personalized science and behavior-based assessment then based on your responses in areas like food preferences, activity level and lifestyle, are matched with one of three flexible plans.

Its about meeting people within the framework of their lifestyle, she said.

Ultimately, weight loss is about making small, every day changes, said London. WW provides flexibility, liveability and an online community to offer encouragement, tips, recipes and more.

Jenny Craig recently rolled out the DNA Decoder Plan, creating an even more customized experience for members by personalizing their weight loss plans based on their DNA. This plan analyzes 15 different genetic markers that can provide members with insight into five key areas: Sleep quality, eating behaviors, metabolism and how their body processes food and responds to exercise.

Jenny Craig also launched two new customized offerings: Jenny30 and Simple60. Jenny30 gives members the tools to lose up to 16 pounds in 30 days powered by the Rapid Results program, which utilizes Nobel Prize-winning research on the bodys circadian rhythm to help optimize metabolism and accelerate weight loss, said Briana Rodriguez, registered dietitian nutritionist and certified personal trainer for Jenny Craig.

She said everyone has a different motivation to improve their health, which is why personalized support is so important. What motivates one person might not always work for someone else.

Members receive one-on-one support in-center or over the phone from dedicated consultants who create a personalized plan for each member because we know everyone is different and what might work for one person might not be right for another, said Rodriguez.

Keto, according to Jurek, is heavy in calories from fat and protein and very restrictive with carbohydrates with an emphasis on low-starch vegetables as the primary carbohydrate source.

Intermittent fasting places an individual into windows of time, a window for eating and a window for not eating. The non-eating windows may be 10-16 hours. Intermittent fasting goes hand in hand with caloric restriction as long as the individual is not loading up on too many high calorie density foods during their shortened eating window, she said.

Whole 30 eliminates all sugars and starches, including legumes, alcohol, grains and dairy. Some fruits are allowed and in moderation.

The Paleo diet is based on eating like our Paleolithic ancestors, focusing on lean animal proteins, healthy fats, vegetables, fruits and avoiding legumes, grains, potatoes, sugars and processed foods.

Jurek said a good strategy is to work with a dietician if you plan to follow a diet that eliminates certain foods or entire food groups. Thats because while these approaches may help you lose weight as long as they lower your overall calorie intake, they can create nutrient deficiencies and other issues for people with chronic diseases. She said diets with excessive protein, for example, can be taxing on the kidneys and that might cause an issue for some people.

Health professionals, said Roberts, can tailor a plan just for you, using the food groups to your benefit. They can suggest small changes like going from 32 oz. of water a day to 48 oz. or adding 30 minutes of walking a week to your schedule. The key is to not make too many drastic changes all at one time.

Be careful not to fall prey to vague goals, like I want to lose 20 pounds. Instead, identify exactly what it is you want to achieve. Do you want to be healthier to address medical issues like high blood pressure or constant knee pain? Do you want to lose weight so you can train harder for that marathon in Hawaii youve wanted to do for years? Do you want to drop three dress sizes for your high school reunion in July? Do you want to lose 40 pounds so you have more energy to run around with your kids on the playground? Be specific and remind yourself frequently of your goals.

While there's no such thing as a perfect diet, studies suggest that emphasizing healthful foods (such as vegetables, fruits and whole grains) and limiting potentially harmful foods (like those loaded with sugar, salt, fat and chemicals) can have positive health effects, said Jurek.

She said this has been the prevailing message for years, but some people believe that dieting advice continues to change.

The answer has been to, and continues to be, eat more plant based foods/less meat, more whole foods/less processed foods, move more/sit less, said Jurek.

Many diets take this message to heart. The popular Mediterranean diet, she said, emphasizes fruits, vegetables, whole grains, heart-healthy olive oil, nuts, seeds and lean protein (including lots of fish and beans).

Studies show that following a Mediterranean-style diet helps lower blood pressure and protects against chronic diseases ranging from cancer to stroke. One reason it boasts so many health benefits is because it focuses on whole, unprocessed foods that are nutrient-rich and mostly free of sugar, sodium and harmful fats, she said.

The DASH (Dietary Approach to Stop Hypertension) diet is similar to the Mediterranean diet in that it focuses on eating fruits, vegetables, whole grains and low-fat dairy and minimizing red meat and sweets. Designed for people with high blood pressure, the DASH diet not only helps keep blood sugar and blood pressure levels steady, but it also helps people lose weight.

The MIND diet, said Jurek, is a combination of the Mediterranean and DASH diets that emphasizes eating foods that nourish the brain, including nuts, berries and fatty fish.

Long-term change requires a commitment to changing your eating habits for good. If youre serious about making 2020 the year you finally drop those extra pounds youve been talking about for years, Pat Jurek, RD MBA, manager, Center for Weight Management, Henry Ford Macomb Hospitals, shared these four strategies that can help you meet your individual goals:

Plan ahead. Change isn't easy. It can be downright discouraging at times. You'll fare well if you plan ahead and prepare your home and work environment to support healthier eating habits. Keep fresh fruits and vegetables on hand and limit your access to unhealthy processed foods and snacks.

Get help. Consider meeting with a dietitian to customize your plan and provide tips, strategies, ideas and accountability for your new approach to eating. A professional can help you troubleshoot as challenges arise and also hold you accountable so you're better equipped to meet your goals.

Build a support network. Surround yourself with like-minded friends and family members. Knowing others are working with you can help you manage during difficult times.

Keep it positive. Instead of fixating on when or how you've failed to eat as planned, focus on how you're supporting yourself to make better eating decisions.

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Looking for a new diet in 2020? Check out these trendy and traditional choices - New Baltimore Voice Newspapers

(Courtesy Photo/Dr. Siri Chand Khalsa)

Despite paying almost double what any other country in the world pays for health care, the U.S. has declining measures on most health care attributes. We are unhealthy, are prone to heart disease and cancer, and are increasingly overweight. And an increasing number of countries, including those that spend a fraction of what we do on health care, are passing us by.

Weve dealt with these topics on earlier shows from the perspective of national health care policy. This time we ask the question, What can I personally do to live a healthier life? And, How can I make this easy and enjoyable enough that I will actually do it?

Could what we eat have anything to do with it? There is increasing evidence that it does.

Yet our physicians receive almost no training or education in the area of nutrition.

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Think Tank examines role of diet in how to live healthy life - KTAR.com

AMI Mediterranean Diet is the Easiest to Follow, a New Study SaysThere are tons of diets to choose from these daysketo, paleo, intermittent fasting, sirt food, vegan, and the list goes on and on. The problem with most is that they either dont work, or theyre hard to maintain in the long run unless you have some sort of professional help.

Luckily, science has determined not only which diet seems to work the best for weight loss, but also which are the easiest to continue for lifelong results.

A study conducted at the University of Otago and published in the American Journal of Clinical Nutrition found that intermittent fasting seemed to result in the most pounds shed and was fairly easy to follow. The Mediterranean diet, which also saw significant health benefits, appears to be the easiest diet to maintain.

For the study, 250 overweight adults were asked to pick between the Mediterranean diet, paleo, or intermittent fasting as a weight loss strategy54 percent picked IF, 27 percent Mediterranean, and 18 percent Paleo. For those who picked IF, they employed the 5:2 strategy, wherein you eat a only about 500 calories on two days of the week and your normal amount the other five.

All attended a 30-minute class on their self-selected diet and were then asked to try to stick to the diet for a year without any professional help.

Video: Top diet trends: Mediterranean, Dash, Keto (TODAY)

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The purpose of that was to see how effective the diets were in a real world situationi.e. one where people dont have access to a scientist, dietitian, or nutritionist.

Participants who picked IF lost an average of 9 pounds; Mediterranean dieters lost an average of six; and paleo an average of 4. (IF and Mediterranean diets also resulted in significant improvements in blood pressure, the researchers said)

While those numbers may seem low, it could be influenced by the fact that close to half the participants dropped their selected diet strategy before the 12-month study concluded.

The Mediterranean diet saw the most retention, with 57 percent of those who chose it still following the eating strategy at the end of the study. Intermittent fasting was close behind with a 54 percent retention rate, and paleo only saw 35 percent of participants stick with it.

So does this mean you should necessarily try out IF or Mediterranean diets? Not necessarily. Dr. Melyssa Roy, a research fellow at the University of Otagos Department of Medicine and co-lead author of the study, said it only shows that theres no right diet, and that people should follow the one that works for themone that suits their lifestyle and gets them results.

"Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approachesthe best diet is the one that includes healthy foods and suits the individual, Roy said in a release.

Gallery: U.S. News' 35 Best Diets Overall (U.S. News & World Report)

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These are the Best Diets for Weight Loss, a New Study Says - msnNOW

Shedding pounds the right way

Courtesy Lindsy Van Gelder

Although Phat Phil needed to become Sylph-Like Phil, or at least Somewhat-Less-of-a-Chonkster Phil, its dangerous for cats to lose weight too quickly. Crash diets can cause a potentially fatal condition called hepatic lipidodis. Rather than slash Phils weight by half or more, the vet decided to aim for a more modest goal of 18 poundsstill 25 percent of his body weight, or the equivalent of a 200-pound human whittling down to 150. She sent me to a website that calculates how many calories a day a pet needs in order to slenderize at a healthy pace. We were on our way.

Courtesy Lindsy Van Gelder

Phil eats a combination of raw, freeze-dried, and canned food, and he began his diet at 271 calories a day. Have you ever tried to figure out the calories in your cats favorite brands? Some dont say at all. Others tell you in teeny-tiny print. Or they publish it in terms that require you to go back to high school algebra and figure out, say, that if an ounce of freeze-dried chicken nuggets contains 125 calories, with a kitchen cup weighing about 1.6 ounces, and 50 nuggets fit in a cup, each nugget haswait, carry the 3. In general, this is the very best diet for cats, according to vets.

Courtesy Lindsy Van Gelder

Not surprisingly, a small food scale and a calculator are now fixtures in my cat-food cupboard. I also realized that theres a huge disparity in how fattening different foods are. A small pouch of one of Phils favorite brands can range from under 50 calories to more than 100. So, one of the first things I had to do was to find a happy medium of flavors that he liked, that would fill him up, and that would stay within his calorie count. Ive become the Nancy Pelosi of cat-food-ingredient calorie counting.

More:
I Tried Putting My Cat on a DietHere's How It Went - Reader's Digest

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