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QUESTION:Ive been following a high-protein diet, but I recently read something about this adversely affecting my kidneys? I plan to ask my doctor about this, but do you know of any correlation?

ANSWER:Good question, and one that used to come up pretty frequently when high-protein diets were all the rage. There are essentially two different scenarios that we need to address here. The first one involves those with a pre-existing kidney condition. In this instance, following a high-protein diet, and specifically the induction phases of some of the most popular programs, can lead to a steeper decline in function. For these individuals, high-protein diets are not recommended. Is it animal protein or plant protein you are consuming? The second scenario involves people with normal kidney function. There isnt any research indicating that high-protein diets negatively impact these folks, but theres an important caveat here that we cant ignore. How do you know if you have normal kidney function? Do you really know if your kidneys are working as well as they should be? Many with renal insufficiency (an early condition of declining function) are asymptomatic, and completely unaware of the potential for problems down the road. And, unfortunately, most folks dont see a doctor before starting a high-protein diet. Therefore, if youve committed to losing weight with this type of regimen, it might be a good idea to get your labs checked.

Andrea Ivins is the club manager and Zumba Instructor at Anytime Fitness in Palestine, TX. To submit a question for future articles, please contact the author at palestinetx@anytimefitness.com and thrivingivins.com.

Originally posted here:
Does high-protein diet affect kidneys? - Jacksonville Daily Progress

Wake up! The American diet has lost its soul

Hello beautiful souls. If youre unaware, we face the largest preventable catastrophe in the history of mankind. Disease, obesity, aggressive, violent behavior, intolerance, hate, injustice and pointless murders are widely accepted as the norm.

Just as were not born to hate each other, were not born to hate eating from Gods apothecary. We are taught. Subsequently, society suffers malnutrition; deprived of vitamins and minerals that feed your trillions of hungry cells. Precious vitamins and minerals are lost during processing.

Because you are affected by this lack of nourishment, it may have rendered you apathetic, less empathetic, less compassionate, and disconnected from certain realities. When the mind is starved from essential vitamins and healthy fats, its negatively affected. Scientific and quit simple actually.

Alas, the majority of you are contentedly sleepwalking; forgetting youre a magnificent miracle of creation, and yet you are killing yourself softly with those fries. And its not your fault! You just trusted man, who can only access 10 percent of his brain, instead of God.

So there it is: youve relinquished your health and happiness to a machine. I remember grandma cooking, singing hymns and focusing like a meditation on her food preparation. We could taste the love. Alas, several generations are lost to convenience, microwave cooking and blind, obedient acceptance, and it shows. No longer does anyone question, authority as the bumper sticker suggests.

As you consume dead food, you become unbalanced, less than whole, malnourished, and disconnected from Mother Earth and all thats good. Meh, you say you dont care? For the sake of the species, you must. Like the boiling frog, dont assume this unholy madness is normal.

We are far too deferential to the interests of big food, too invested in a corporate-serving narrative of personal responsibility with no parallel requirement of social responsibility, and too culturally wedded to a food model of quantity over quality.

Our affection for fast food has taken its toll. The feds recommend eating at least five to seven 1/2 cups of fruits and vegetables daily. America eats only three servings a day and 42 percent eat less. Two of the top five sources of dead calories in the American diet are cakes, cookies, chips, pies and pastries and soda-all with zero nutritional value.

The message is getting through, but slowly: the way were eating is killing us. Something has to change.

Hello beautiful souls. If youre unaware, we face the largest preventable catastrophe in the history of mankind. Disease, obesity, aggressive, violent behavior, intolerance, hate, injustice and pointless murders are widely accepted as the norm.

Just as were not born to hate each other, were not born to hate eating from Gods apothecary. We are taught. Subsequently, society suffers malnutrition; deprived of vitamins and minerals that feed your trillions of hungry cells. Precious vitamins and minerals are lost during processing.

Because you are affected by this lack of nourishment, it may have rendered you apathetic, less empathetic, less compassionate, and disconnected from certain realities. When the mind is starved from essential vitamins and healthy fats, its negatively affected. Scientific and quit simple actually.

Alas, the majority of you are contentedly sleepwalking; forgetting youre a magnificent miracle of creation, and yet you are killing yourself softly with those fries. And its not your fault! You just trusted man, who can only access 10 percent of his brain, instead of God.

So there it is: youve relinquished your health and happiness to a machine. I remember grandma cooking, singing hymns and focusing like a meditation on her food preparation. We could taste the love. Alas, several generations are lost to convenience, microwave cooking and blind, obedient acceptance, and it shows. No longer does anyone question, authority as the bumper sticker suggests.

As you consume dead food, you become unbalanced, less than whole, malnourished, and disconnected from Mother Earth and all thats good. Meh, you say you dont care? For the sake of the species, you must. Like the boiling frog, dont assume this unholy madness is normal.

We are far too deferential to the interests of big food, too invested in a corporate-serving narrative of personal responsibility with no parallel requirement of social responsibility, and too culturally wedded to a food model of quantity over quality.

Our affection for fast food has taken its toll. The feds recommend eating at least five to seven 1/2 cups of fruits and vegetables daily. America eats only three servings a day and 42 percent eat less. Two of the top five sources of dead calories in the American diet are cakes, cookies, chips, pies and pastries and soda-all with zero nutritional value.

The message is getting through, but slowly: the way were eating is killing us. Something has to change.

See original here:
[ April 13, 2017 ] Wake up! The American diet has lost its soul Articles - Southside Times

Diet in early adulthood is so important because by the time we get into our late twenties it is too late to reverse the damage caused by poor diet and nutrient deficiencies and the opportunity to build strong bones has passed.

Half of all women and one in five men develop osteoporosis after the age of 50. Broken bones, also known as fractures, caused by osteoporosis can be very painful and slow to recover from. A poor diet for those in their teens and early twenties now could see a significant rise in the numbers of people suffering fractures and the complications associated with them in the future.

Unfortunately, the current eating habits of teenagers and young adults is a ticking time bomb for their bones and time is running out for them to prevent permanent damage.

A survey carried out on behalf of the NOS has found that 70% of 18 35 year olds are currently, or have previously been, dieting. In addition, 20% had cut or significantly reduced dairy in their diet. Dairy is an important source of calcium, vital in building bone strength when you are young.

Alarmingly, the most common diet for those aged 25 and under was clean eating, which can see dieters cutting out whole food groups from their diet. The survey also showed that under 25s are much more likely than any other age group to be following health, diet or nutrition bloggers on social media. This has led to concern over the influence the fad eating regimes promoted on social media are having on teenagers and young adults, and the impact it could have on the future health of this generations bones.

The foundations of good bone health are built in early adulthood, usually before the age of 25. Diet at this time plays a key part in protecting the future health of bones. Cutting out food groups during this stage of bone development could put future bone health at significant risk, and specifically increase the risk of developing osteoporosis, a condition that causes bones to become fragile and break easily.

The National Osteoporosis Society is therefore calling on parents to speak to their children about the possible dangers to their bones and is offering support and tips onhaving a conversation with their children and grandchildren aboutgetting calcium and vitamin D into their diet at the beginning of a major campaign calledA Message to My Younger Self.

Without urgent action being taken to encourage young adults to incorporate all food groups into their diets and avoid particular clean eating regimes, we are facing a future where broken bones will become just the norm. We know that osteoporosis is a painful and debilitating condition and young adults have just one chance to build strong bones and reduce their risk of developing severe problems in later life.

What can people do?

Information for people who want to talk to their children or grandchildren will be found atwww.nos.org.uk/myyoungerselffrom 12th April (the launch of the campaign).

Head of the Department of Nutritional Sciences at the University of Surrey in Guildford, UK. Registered Public Health Nutritionist (RPHNutr). Clinical adviser to the National Osteoporosis Society.

Read more:
Good diet to avoid osteoporosis - The Hippocratic Post (blog)

Reducing your risk for developing many diseases could be as simple as shopping the perimeter of your supermarket and getting better acquainted the foods that create a plant-based diet. Thats the premise of Whole Foods CEO and co-founder John Mackeys new book The Whole Foods Diet: The Lifesaving Plan for Health and Longevity, which he co-wrote with Alona Pulde, M.D., and Matthew Lederman, M.D.

HOW TO QUIT SUGAR FOR GOOD

Before you roll your eyes at another piece of advice suggesting you eat more fruits and veggies, consider Mackeys two simple rules for eating to reduce your disease risk:

Rule 1: Eat whole foods instead of highly processed foods.

Rule 2: Eat mostly plant foods (90+ percent of your daily calories).

And, make sure you get your essential eight daily:

By following this way of eating, you can have significant strides in your health, Mackey told Fox News.

8 NEW SUPERFOODS THAT CAN INCREASE YOUR LONGEVITY

Fox News talked to Mackey and Lederman to learn more about which foods can help reduce your chances of developing some of the diseases linked to the most common causes of death in the United States. Here are their suggestions:

1. Heart disease If someone has heart disease [or is trying to help prevent it], eat whole, unrefined plant foods, Lederman said. A diet consisting of 90 percent plant foods can significantly impact heart disease and help reverse it, he pointed out.

2. Cancer [Cruciferous vegetables] contain glucosinolates,which break down to create isothiocyanates and indoles, and may inhibit the development of cancer, and help protect against tumors, Lederman said. Cruciferous veggies include broccoli, cabbage, cauliflower, Brussels sprouts, cabbage, radishes, collard greens, artichokes, arugula and kale.

HOW TO REDUCE YOUR LUNG CANCER RISK, BESIDES NOT SMOKING

3. Alzheimers disease Berries prevent against cognitive decline, Lederman said. Its not just that raspberries or blueberries help, but people eating this whole-food diet tend to be protective against these brain diseases, he explained. To boost your brain health, reach for juicy fruit like blackberries, raspberries, strawberries, blueberries, cherries, grapes, cranberries and currants.

4. Autoimmune disease When someone is suffering from an autoimmune disease, his or her immune system mistakenly attacks healthy cells in the body.Following a typical western diet can cause inflammation in the body and contribute to autoimmune diseases, research suggests. Inflammation shows up in the body in different ways, Lederman said. For example, studies have found that diets high in plant fiber and polyunsaturated fatty acids (found in walnuts, sunflower seeds and flax seeds) may help reduce the chance of developing multiple sclerosis, a common autoimmune disease. Allow your immune system to function optimally so it can heal wounds where it needs to, he said. If people can get this [plant-based diet] down, theyre going to feel better, Lederman said.

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5. Parkinsons disease To help protect against Parkinsons, which causes tremors and difficulty with movement, consider following an anti-inflammatory diet. While the precise cause of Parkinsons is unknown, the medical community generally agrees an inflammatory event or episode contributes to theinitiation of neurodegeneration. When you eat whole, unprocessed foods, you decrease inflammation, improve blood flow, remove waste, and bring nutrition to the cells, Lederman said. Your bodys immune systems thrives on this diet. Some studies have found that people who eat more peppers have a lower risk for developing Parkinsons disease. Other research suggests people who eat berries, apples and oranges have a reduced risk of developing the disease.

See the article here:
Lower your risk of Alzheimer's and 4 other diseases through your diet - Fox News

Professional athletes dont get to the top by accident. It takes superhuman levels of time, dedication, and focusand that includes paying attention to what they put in their bellies. In this series, GQ takes a look at what men whose bodies pay their bills eat on a daily basis to perform at their best. Today we're looking at the daily diet of Tom Ford model Conrad Bromfield.

Four years ago Conrad Bromfield started his modeling career with a Tom Ford campaign. Since then, the 25-year-old male model has been working pretty much nonstop, which is tougher than it sounds. While constant travel isn't exactly conducive to a healthy routine, in Bromfield's line of work you have to be ready to jump on a plane at a moment's notice, and your abs have to be ready, too.

Somehow that's not a problem for hima Brooklyn native whose energy reserves overflow to a ridiculous degree. (Seriously, don't ever give him coffee.) He has the buoyant enthusiasm you'd expect from a man who makes his living off of his superior physique and bone structure. Skepticism aside, though, Conrad Bromfield comes across as the real thing: a working model who takes the subway, prefers his mother's cooking to anything else, and makes all of New York City his gym. We could all learn a thing or two.

GQ: Do all male models eat the same thing? Do you abide by the steamed vegetables and grilled chicken diet?

Conrad Bromfield: No, I'm not the clich or the typical model. My thing is I eat once a day. I eat something small in the morning like an apple or a banana just to give me energy to run around to castings and do a bunch of things. When I'm finished in the evening, I eat a big meal. After that I don't eat anything.

How many castings do you go to in a day?

When I first started it was a lot, but nowadays it's one or two a day. I always take the subway or walk. And I never take the escalator. I always run up the stairs. Take the hardest way... because that's sometimes my only exercise for the day. When you're too busy you just gotta make everything around you your gym.

Do you cook for yourself at home?

I live with my mother. She's always around trying to cook something for me. We're a Caribbean family, so she makes the curried chicken and the oxtail and sometimes I have to tell her Ma, you can't put all that on the plate. But it works.

What is your favorite thing that she makes?

It would have to be Aki and salt fish. Which is a Jamaican dish. Aki is... as a country we don't know if it's a fruit or if it's a vegetable. But it grows on a tree, and it's amazing when steamed and put with salt fish.

Do you indulge in a cheat day?

Yesterday was my cheat day. I woke up pretty late. I flew in from L.A. at five in the morning. Then I went to a couple of castings, didn't get to eat anything. From there I got back home. I slept until about 6 P.M., then I got up and I ate rice, aki, and salt fish (thank you, Mama), and coconut cake all at once. Coconut cake is the greatest. It's pound cake covered with a glazed coconut frosting.

Do you eat the backstage food at fashion shows?

Yeah that's the best stuff. Because during fashion week a lot of the models have been running around so we need that re-up in a sense. In the morning, definitely, you'll always find male models eating. Trust me we eat. If there's 50 looks you're going to find 49 male models eating backstage.

What do you stay away from?

Pork. I realize when I eat pork or red meat I gain a lot more weight. So with pork I know it's harder to digest for me. The pizza's amazing in Italy, so I have to indulge. But greasy foods can sometimes fatten my head. And coffee... If you ever see me drinking coffee, run. Other than that I eat anything.

What's the one thing you can't resist?

Shake 'n Bake chicken. If you want to know my kryptonite, I'm gonna give it to you. It's Shake n Bake chicken. That's something... I'm sitting in front of my television, Looney Tunes are on, Bugs (my hero), mom comes out with the plate. Shake n' Bake chicken and corn on the cob actually. Yeeeeees.

Say you're prepping for an underwear or bathing suit shoot?

I still keep the same diet definitely. If anything, it's the workout that I'll ramp up. Do more reps on certain things. Running six miles on the treadmill, then sit ups. The best thing for me is calisthenics, which is using your body's weight. Instead of looking for a gym when I'm traveling. I use the floor, I use my backpack or my luggage, for weights... or I just have my stretch bands. I can use them for my biceps or my back. They're the best. Because when you use weights your body relies on outside sources, so you can easily lose that tone. But using your own body's weight it's coming form the inside. So it stays longer, it works better. And to get nice obliques and that V-line, when you're standing up just do a little twist. A side plank, kinda.

"If you want to know my kryptonite, I'm gonna give it to you. It's Shake n Bake chicken."

Do your non-model friends ask for advice on staying lean and fit?

YES, everyone does. I tell them sip some [apple cider] vinegar. That is the elixir. It cleans you, it kills bacteria, if you have break outs it fixes those.

So your friends say, I wanna lose weight, I wanna get abs, and you tell them drink vinegar and twist a little bit?

Uh-huh. Vinegar with grapefruit in the morning if you want to lose weight.

Models go to a lot of parties, do you drink when you're out?

I try not to. But if I'm around it, I'll probably have a champagne. But that's a thing I learned early to stay away from: alcohol, smoking, and drugs. If you wanna have the fountain of youth look, vinegar is not the only thing you need.

MORE STORIES LIKE THIS ONE

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The Real-Life Diet of Conrad Bromfield, the Male Model Who Eats One Meal a Day - GQ Magazine

YourObserver.com

With smaller portions on his plate, he wins at aging YourObserver.com For that reason, the Sarasota chef now eats a Mediterranean diet one that is primarily plant-based and is rich in nuts, fresh berries, leafy greens and olive oil. He avoids processed sugars and table salt, although he uses sea salt in moderation ...

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With smaller portions on his plate, he wins at aging - YourObserver.com

YourObserver.com

The pros, the cons and the misconceptions of some of the most popular lifestyles. YourObserver.com The moment has come. You've decided to make a lifestyle change. You sit at your computer, scrolling through pages of search results showing dozens of diets and healthy lifestyles. There's paleo, gluten-free, Mediterranean. But how do you choose?

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The pros, the cons and the misconceptions of some of the most popular lifestyles. - YourObserver.com

You walk into a restaurant. You look over and see one person munching on a salad loaded with colorful vegetables. You glance at the adjacent booth and spot another patron biting into a thick bacon cheeseburger.

Each person in that restaurant, at your office, at your kid's school and even in your own home has a reason for picking the food that they eat. You more than likely have your own favorite dishes, too.

While some people stay content with their diet plans, others might decide it's time to change their plans.

With countless combinations available, it might feel overwhelming to figure out which one to not only pick but to actually implement into your routine.

"It almost comes down to the individual," said Dr. Andrew Hatchett, an assistant professor in USC Aiken's exercise and sports sciences department. "Often people would want to try to find the diet that fits their lifestyle but don't necessarily fit their nutritional needs, and that might be one of the reasons why there might be so many out there."

For those seeking a chance, the following points are some tips to keep in mind:

Reasons people have for wanting to change their diets include lowering their risk of certain diseases or to lose weight.

"Find your goal first and what will serve your goal best," Hatchett said.

Hatchett then recommends to start investigating possible avenues.

Patrick Gelinas, a senior instructor in USCA's exercise and sports sciences department, advises to be wary of misinformation.

One example he gave is the classic food pyramid or its more recent form, the plate.

"They are designed as templates but are highly misleading," he said. "Where I tell people to start is to learn as much as you can about human physiology and try to go as far back as you can. ... Food consumption patterns have changed radically in the very recent past. For most of human history, ... we essentially ate most of the same food, those which we can be hunted and gathered."

Also, any diet plan that you consider should provide your body with its essential needs.

"At the end of the day, ... if we are worried about making the healthiest choice, what we really ought to concern ourselves with is getting the best quality protein, carbohydrates, fats, vitamins, minerals and water that we can. ... Diets that exclude certain nutrients or certain categories of nutrients should be considered highly questionable," Gelinas said.

Gelinas also advises to lean more toward a naturally-based diet.

"Stay away from highly processed foods," he said. "If it's not natural, you've got to question it."

Before you throw out your current plan's staples, Hatchett recommends actually talking to someone who currently practices the plan you are considering and has practiced it for a long time.

"Learn as much as you can, then gradually transition to that philosophy, if you believe that it will serve you well," Hatchett said. "(Doing it gradually) ... allows your body to adapt to it, allows you to figure out what works well for you."

Usually it takes a couple of weeks for your body to adjust. If during that period or right after it, you have trouble digesting your food, sleeping or staying full, then you might want to consider a new plan or reverting to your former plan.

"One of the great things about paying attention to nutrition and health in general is you learn your body," Hatchett said. "Oftentimes, the word 'diet' gets construed into a very short-term application. ... True nutrition is a lifestyle. It's not a moment-to-moment choice."

Stephanie Turner is the features reporter with the Aiken Standard, where she covers health topics, the arts, authors and restaurants. She graduated from Valdosta State University in 2012.

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Considering change in diet? Keep these tips in mind - Aiken Standard

Thinking about becoming a vegetarian, or even a vegan?

Before you jump on the no-meat-eggs-or-dairy bandwagon, you should know what youre getting into. Its much more than just switching out a few food groups.

First you need to consider how far youre going to go.

A vegan diet is a more strict form of this type of eating pattern on the spectrum of vegetarian to vegan, says Abby Stanley, an integrative nutritionist with Mosaic Life Care. Vegans strictly abstain from any animal products.

Animal products include meat, poultry, fish and eggs.

Stanley says for vegans, it really goes beyond dietary restrictions, becoming more of a lifestyle. Abstaining from animal products applies to the skin care people use, makeup, toothpaste and what type of clothes a person chooses to wear. It really is an all-encompassing lifestyle of abstaining from animal products altogether.

Vegetarianism is really a more flexible, less strict version of veganism, Stanley says. The first main difference between vegetarianism and veganism is that its really just dietary. Its not so much of a lifestyle.

In that way, vegetarian diets are less restrictive.

A lot of vegetarians do include dairy in their diet, so thats where another big difference comes in between those two, so its really flexible, Stanley says. Under the umbrella of vegetarianism, theres some vegetarians that dont eat dairy but eat eggs, there are some that include eggs but not dairy.

She says there are some vegetarians who include fish. She encourages anyone considering a more vegetarian or vegan lifestyle to decide what either looks like to you.

Always notify your primary-care provider in any nutrition change, lifestyle change, Stanley says. They need to be aware of that so they can know in regards to your health.

Its always good to talk to a registered dietitian, she says. Get the best guidance you can in making that decision as informed as possible.

If you do decide to change your diet, be aware theres more to consider than what you wont be eating.

Anytime that you are eliminating whole food groups, regardless of what kind of diet it is, you do run the risk of potential nutritional deficiencies unless youre smart about it, says Sarah Wood, nutrition and health education specialist, with University of Missouri Extension in Buchanan County.

Experts with the United States Department of Agriculture say vegetarian diets can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Follow the food group recommendations for your age, sex and activity level to get the right amount of food and the variety of foods needed for nutrient adequacy.

Nutrients that vegetarians and vegans may need to focus on include protein, iron, calcium, zinc, and vitamin B12. Vitamin B12 occurs naturally only in animal foods, so youll want to stock up on a variety of B12-fortified foods as well as a B12 supplement. B12 keeps the bodys nerve and blood cells healthy and helps make DNA, so deficiencies can lead to tiredness, weakness, constipation and loss of appetite.

I think sometimes animal protein gets a bad rep, says Stanley. But it really is a very nutrient dense food group. Its a good source of protein. Its also rich in a lot of minerals and B vitamins that we need.

More here:
Considering switching to a no-meat diet? - News-Press Now

It has been a long winter and now that spring is finally here, I am feeling a bit more motivated to tackle that laundry list of spring cleaning to-dos Ive been avoiding.

This year, instead of just going through my closet to weed out clothes I never wear anymore (or those shirts with tags still on them that Ive sworn Id wear for the past five years) I am focusing my efforts on my kitchen.

And I am not talking about just cleaning the kitchen. In fact I would like to completely avoid ever cleaning the oven or microwave again, if possible.

Instead, I am talking about spring-cleaning my diet.

With the cold weather out of the way, I no longer have an excuse to cuddle up with my favorite comfort foods or sip on a few extra glasses of wine while watching the snowfall. Summer is right around the corner and I want to look and feel my best, and I am sure you do too.

To spring clean your diet, you dont have to give up everything you love. The opposite, actually. If you try to make too many overwhelming changes, you wont stick with them.

Its like the time I donated the majority of my shoe collection only to find myself back at the mall the next weekend hoarding as many pairs of heels I could find. Moderation is key.

Cleaning up your diet can often be more about what you need to add to your meals than what you need to avoid.

These four simple tips will help you to overhaul your nutrition easily so that you can look great, feel great, and stick with the changes you made.

Yes, transitioning away from processed food and eating only whole food is a great strategy. But lets be honest, who has time to eat only whole food 100% of the time? Not me.

Processed foods are part of our daily lives and they dont have to be unhealthy. Just because a food is processed doesnt mean it isnt nutritious.

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However, processed foods with a laundry list of ingredients including added sugars, artificial ingredients and preservatives may not be the best choice.

So look for processed foods with around ten ingredients or less to help cut down on some of those not-so-healthy elements.

It can be tempting to focus solely on the calorie content of a food when you are examining the label, but calories arent always what they seemto be: despite what you may have heard, all calories are not created equal.

A low-calorie food packed full of refined carbs and simple sugars not only will leave you hungry, it also will provide you with little to no nutrition.

Instead, a food rich in plant-based fats like nuts and seeds may seem high in calories, but the healthy fats and lean protein it provides will keep you satisfied for hours.

As tempting as it may be, avoid using calories as your sole gauge as to whether or not you should eat something, and look at the nutrients the food provides instead.

If I could only recommend one dietary change, packing more fiber into your day, would be it. Yes, I am a self-proclaimed fiber fanatic, but for a very good reason.

A diet rich in fiber doesnt just regulate the digestive system. It helps to promote fullness, cuts down on hunger and cravings, promotes a healthy body weight and even lowers future disease risk. On top of that, diets rich in fiber have even been shown to add years to your life.

Although you really cant have too much fiber, aiming for a minimum of 25 to 35 grams per day is a good place to start.

Just keep in mind, as you increase your fiber intake, to do it gradually. Eating more fiber means youll probably fart more at first, TBH.

Make sure you increase the amount of water you drink as well. Your intestines will thank you.

This is really a no-brainer. Im sure you know that too much sugar in your diet isnt ideal for health.

But did you know the extent of the negative impact added sugars can have?

Sure, they provide a source of empty calories that can lead to weight gain (especially that dreaded belly fat), but they can impact everything from energy levels to memory and concentration, too.

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One study found that high school students who drank just one soda per day had poorer performances on academic tests. Other research has shown added sugars can lower energy and cause lapses in concentration, which is not exactly something you want to happen when you are trying to secure that promotion at work.

Cut the sugar by sweetening your diet naturally by snacking on whole fruits, using flavorings like cinnamon in coffee instead of sugar, or adding a splash of 100% fruit juice to seltzer, over drinking a can of soda.

The more added sugars you cut out, the better you will feel.

And who doesnt want to feel and look great, this summer?

Subscribe to Elite Daily's official newsletter, The Edge, for more stories you don't want to miss.

Erin Palinski-Wade, America's Belly Fat Fighter, is a nationally recognized nutrition, diabetes and fitness expert and best-selling author who is known for translating science into understandable sound bites to provide practical information you ...

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4 Easy Things You Can Do To Spring Clean Your Diet And Get Healthy For Summer - Elite Daily

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