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It's easy to criticize everyone else's use of social media: the unwanted photo flash for Instagram posts, the interruption of a deep conversation by the blink of Twitter. We admonish people to get off screens and put phones away while adding more features to our own online lives.

Perhaps that's because it's easier to tell others what to do than to curb our own behavior. Social media operates on our physiology in a way that's similar to other addictive behaviors. While there's a growing awareness of the danger of social media addiction, our understanding of what it takes for people to actually change their behavior is less well documented.

Supersize portions of screen time are becoming normalized, with dire results. We talk about binge-watching shows as if there is no harm in it, when in fact binge behavior of any sort is unhealthy.

Complicating any effort to curb an addiction to social media is that, unlike alcohol, drugs, smoking, sex and gambling, which we can live without, screens have so infused our society that total abstinence isn't an option for most of us. In fact, there is a growing subset of people who are required to have active presences online as part of their jobs.

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I am increasingly seeing people with this predicament in my psychotherapy practice. One such patient has a marketing job that requires her to be on social media. In order to be successful, she was spending most of her day (and much of her night) creating and responding to posts on various platforms. She couldn't afford to quit her job, but her deepening depression stemming from an addiction to technology meant she was very dissatisfied with her life.

We know from research that social media sites and apps increase the release of dopamine in our brains, which gives us a jolt of pleasure. When we connect a behavior to our sense of pleasure, we want to scratch the itch repeatedly, and withdrawal is painful. But we also know from research that addictive behavior exacerbates loneliness and sadness.

As I pondered my patient's dilemma, I realized what I was hearing from her was very similar to what I hear from my patients who suffer from eating disorders (be it bulimia or compulsive overeating). In fact, with PayPal, Venmo, Apple Pay and Amazon, technology's omnipresence also means our access to food is 24/7. We are not going back to the way of the landline or pay phones, any more than we are going back to curtailing store hours or delivery services. So we can apply the research done on eating disorders to dealing with addiction to social media.

Because we need to continue to consume food and social media, these dependencies can't be handled by the most effective means of ending addictions going cold turkey. The feedback loop between our behavior and the part of our brain that responds to pleasure makes moderation very difficult to achieve. Few people can take one bite of a delicious chocolate cake and feel satisfied. Our hunger for more is powerful, and, as hard as it might seem, not taking the first bite can be easier than trying to stop after just one bite. I've had patients tell me that they recognize their helplessness in the face of food and wish they could totally give it up.

So. like patients who need to take control of their eating, could my patient use similar techniques to take control of her online life and start to feel better while keeping her job? Substituting the word "screen" for "food," I asked my client to assess her relationship to social media and screen use in general. For example: Is my relationship to social media healthy? Does it reflect my values? At the end of each day, how has my time on screens helped me improve myself? What is one modification I can commit to to bring about sustained change with screen time in my life? If I think of every megabyte as a bite of food, what percentage of what I consumed online today was empty calories?

As my client and I began to address these questions, she saw ways she could modify her behavior with screens and find mechanisms for setting limits. She needed to do that because, to change her emotional response to her online engagement, she first needed to go through withdrawal. We used cognitive behavioral techniques to address her irrational fear that being separated from her phone would mean she wouldn't know if there was an emergency. This mirrors patients' initial fears of going hungry if they don't have access to food at all times.

So she made her bedroom a screen-free environment. She bought an alarm clock to use instead of her phone. She no longer went to sleep with Netflix playing on her laptop. She stopped consuming Facebook posts as a way to stay connected with friends. She began to take a 24-hour break from all screens every month.

By making these changes, she started to feel in control of her life again, and her self-esteem improved. Delayed gratification entered her repertoire, which meant she was no longer a slave to instant gratification. And she had to create more fulfilling patterns of behavior to fill the social media void. She found her phone conversations with friends more satisfying than looking at their posts, and she was able to sleep better with no screens in her bedroom.

Once she regained control of screen time in her personal life, she was motivated to engage her employer in a conversation about setting limits on her online availability after hours. On the surface, her request was well received, but the jury is still out. She is waiting to see whether she continues to be promoted at work. There may be consequences for limiting her use of social media and her availability but there are consequences for her not changing, as well.

Supersize portions of screen time are becoming normalized, with dire results. We talk about binge-watching shows as if there is no harm in it, when in fact binge behavior of any sort is unhealthy. Addiction is a complex phenomenon, and unfortunately recidivism is very high. But if we tame the beast of social media by moderating our diet of screen time, hopefully we can realign our priorities and live healthier lives.

Maggie Mulqueen

Maggie Mulqueen, Ph.D., is a psychologist in private practice in Brookline, Massachusetts. She is the author of "On Our Own Terms: Redefining Competence and Femininity," as well as essays inThe Boston Globe,Psychotherapy Networker,Psychotherapy.netand other publications.

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A social media addiction is like binge eating. Here's how to find the right diet. - NBC News

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We are all about that hair and makeup too! Here atStylish, weve never seen a hairstyle or makeup trend we couldnt talk about for days on end, so we started a podcast to dish on all the latest beauty news from hits and misses on the red carpet to celebrity hair and makeup gurus dos and donts. Each week,Us Weeklyexecutive editor of beauty and styleGwen Flambergtalks with some of the best in the biz about whats new in hair, makeup and style in our Get Tressed With Us podcast. Listen above!

Get Tressed With Us Podcast: Marcia Kilgore Tells Us How to Get Luxe Beauty Products for Less

This week, Gwen and senior reporter Travis Cronin welcomed wellness expert Naomi Whittel to give Us the scoop on her new book High Fiber Keto. The tome dives deep into how anyone can maximize the benefits of the Keto Diet by focusing on fiber-rich foods to reset their metabolism, balance the hormones that can slow as you age and, yes, lose weight! In fact, Whittels plan is clinically proven to help you shed pounds and feel your best in just 22 days basically three weeks!

Whittel, who founded the supplement brand Researvage, is no stranger to feeling and looking your absolute best. Her first book, Glow 15, focused on adding good fats to your diet to reveal glowing skin, brighter eyes and improved sleep. She pioneered the use of edible collagen and has long encouraged women to add adoptogens like ashwagandha into their morning smoothie to help soothe the spirits. Watch her make a weight loss, skin-loving smoothie with Us here!

Author Naomi Whittels Secret for Making Keto Diets More Effective

While the Keto Diet gained fame thanks to celebrities who swear by it, including Halle Berry, Vanessa Hudgens, as well as Jenna Jameson, who has documented her keto journey in pics, and, of course, Jersey Shore star Vinny Guadagnino, Whittels plan uses fiber-heavy foods to hack the results, leading to visible weight-loss in just 22 days. Some of the foods Whittel swears by? Artichoke leaves, cruciferous vegetables such as cauliflower and loads of olive oil. And for glowing skin, she suggests eating avocado. Youll never believe how much of the super fruit she eats listen to the episode and get the scoop!

For more of the weeks beauty and style news including the details on autophogy, a cutting edge science that helps your body and skin stay younger make sure to listen to the full podcast above and subscribe!

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Wellness Expert Naomi Whittel Tells Us How to Lose Weight and Get Glowing in 22 Days - Us Weekly

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Besides being high in protein and other nutrients, eggs are super versatile as well.

Highlights

Breakfast is one of the key highlights of the day. You know you are up for a good start if you are truly satisfied with your breakfast, so why make it a boring affair? We understand you cannot churn out indulgent delicacies every day, but no one said you have to stick to an omelette and butter toast every day, right? There are plenty of things you can do with your regular breakfast staples if you are willing to explore and experiment. Those who are fond of eggs, especially, have a slight edge here. Not only eggs are high in protein and other nutrients but they are also super versatile.

Eggs may help support healthy weight management in a huge way. They help restore metabolic balance and keep you full. Eggs are also said to be the best source of bio-available protein. In other words, our body finds it easy to assimilate protein from eggs. If you are into fitness, you would know protein plays a crucial part in sustainable weight loss; it helps induce satiety. Feeling full leads to lesser bingeing, which further helps accelerate weight loss.

Protein also helps put a check on cravings and regulates the hunger hormone ghrelin. Another function of protein is to build muscle, and the more muscle you have lesser the room there is for fat to accumulate.

(Also Read:Healthy Diet: How Much Protein Is Enough? Celeb Nutritionist Rashi Chowdhary Reveals All About Protein)

Protein also helps put a check on cravings

One of the most preferred ways to have eggs is by boiling them. Since eggs are boiled in water, it helps you save many calories. Yes, you heard us; the way you prepare your eggs also plays a determining role in your diet. Here are some yummy ways in which you can have your boiled eggs for breakfast.

(Also Read:High-Protein Diet: Best Vegetarian And Non-Vegetarian Sources Of Protein To Add To Your Salad Meals)

Boiled Eggs Recipes For Breakfast

1. Sneak them in sandwiches and toasts. Apply any savoury sandwich spread of your choice on a slice of bread; you can also use mashed avocadoes. Chop your boiled eggs; you do not need to chop them too fine. Throw them on top of the bread slice, add some cheese or pepper of your liking and you are good to go

2. Toss them in salads. Boiled eggs and greens taste divine together. Take lettuce or spinach greens, mix it up with chopped boiled eggs, drizzle some balsamic or olive oil. You can also use a citrusy dressing if you like. Throw in some salt and pepper and you are done.

3. Boiled egg chaat is also a nice brunch recipe you can try at home. Toss some boiled eggs in a pool of chutneys (think: tamarind or coriander), sauces and masalas. You can also add some chopped onions, tomatoes and coriander leaves in the mix.

4. Cut your boiled eggs in half and top each half with mayonnaise, some cooked mushrooms, chopped tomatoes, salt and pepper. You need not be a genius in kitchen to get this recipe right.

Try these yummy ways to cook eggs for breakfast and let us know which ones you liked the best in the comments section below!

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High-Protein Diet: 4 Yummy Ways To Have Boiled Eggs For Breakfast - NDTV Food

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John Karangis, the executive chef of Shake Shack, says he usually wakes up at 3:30 a.m. This is by choice. The 48-year-old isnt rising and grinding at an unseemly hour to cook, concoct, and taste-test chicken, burgers, hot dogs, fries, and milkshakesthose are tasks he saves for later in the day. The crack-of-dawn start-time is because he cant stop himself from competing in marathons and triathlonsboth of which require a fair amount of early-morning training.

Karangis began cooking at an early age, including (illegally) at a restaurant at 13. He went to culinary school and came into the orbit of Danny Meyer, the founder of Shake Shack, who helped him launch a career in fine dining. So when Meyer and company came calling again, Karangis jumped at the chance to team back up. And in October 2018, he transitioned to his decidedly less high-end but equally tasty current job.

Karangiss journey as an athlete is a little more recent: it started 16 years ago, he says, as a bucket list one-off marathon turned into a lifelong hobby. Then he added training for Ironman triathlons to his regimen in 2014. Both forms of exercise are a welcomed respite from the sometimes not-so-healthy rigors of Karangiss day job, which does indeed feature the ingestion of a whole bunch of burgers.

In an interview with GQ, Karangis explains how he and his colleagues in the Shake Shack Innovation Kitchen try to maintain a healthy diet, and he explains why he really, truly craves Shake Shack every year after running the New York City Marathon.

GQ: Can you walk me through a typical day for an executive chef of a fast-casual restaurant?

John Karangis: I wake up at 3:30 a.m., and Ill have maybe a banana, some cashew butter, a cup of coffee, and Ill hit the road. I train one or two disciplinesswimming, cycling, or running. I usually start my exercise at 4:45 and do that as long as my schedule dictates for the day. Ill shower at home or the gym, grab a small recovery breakfast, and go to work. Im usually at work by 8, and leave sometime around 5 or 6. I try to be in bed by 10 p.m.

How often are you eating Shake Shack for lunch?

Part of our role in the Innovation Kitchen is to develop new recipes for Shake Shacks all over the world. Were constantly cooking and having tastings. Throughout the day, as a chef, youre cooking and tasting enough to get a sense of what works, what doesnt, while also being mindful of what youre eating. I try to integrate a salad lunch into the mix, especially if Ive got a big tasting with a burger or shake that day. I want to make sure Ive also got some grains, quinoa, greens, and a little dressing. But Im active during the work day and it kind of goes by so quickly that my lunches can vary. There are definitely days where my lunch is bits and pieces of whatever Im eating in the Shack. When I get home, my wife is a great cook, and whatever shes making, Ill eat. Then I try to prep my breakfast for the next morning to make my morning a little lighter.

Im not super regimented, but I try to be mindful of what Im eating. Theres a team of three of us, so well divide those tasting tasks up to make sure we each live a balanced lifestyle and were not taking in a ton of calories. My colleagues and I look out for each other, to be honest. Well say, okay, theres a big tasting tomorrow, heres what we need to do. But its also important to sometimes put ourselves in the shoes of a guest and experience something with the intent that we want them to experience it.

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The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons - GQ

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Its no news that eating out is often linked to poor food choices. But with a smart approach, you can maintain a clean diet and even lose a few pounds.

Just askFredBollaciThe Healthy Global Gourmetwho lost 150 pounds while sampling more than 150 restaurants in one year. (Some are clearly repeats, since he dined out four to five nights plus several breakfasts and lunches per week.)

In his two-part book series, The Restaurant Diet, the foodie influencer shares his doctor-approved game plan, recipes, and personal journey to achieving better health. The first editionpublished in January 2018covers more of the physical approach, with 125 tried-and-true recipes gathered from his personal collection and 100 of the top US restaurants, plus nutrition facts and chefs suggestions. The second editionpublished in October 15, 2019highlights Bollacis background, including his Italian upbringing and near-death experience from sleep apnea at 30 years old.

As a quick intro to his clean eating and exercise plan, heres a lightly edited excerpt from his book.

How should you eat out more mindfully?

#1: PLAN IN ADVANCE

Its easy to get a hold of menusbe it online or a quick call to the restaurantso do your due diligence before heading to the restaurant. Make realistic selections for your proposed meal, then plug the foods youre planning to eat into a calorie counting program or app, such as Livestrong.com, to see if theyre within your calorie budget. Take advantage of heart-healthy or reduced-calorie menu items (with the calories listed) where available. And make well-reasoned estimates if your pick of the restaurant or exact dish doesnt show up on the app.

Dont fret if you cant preplan a particular meal; have your smartphone handy with your calorie counting app and vet your choices before you order.

#2: STUDY THE MENU

Look for things that are baked, broiled, grilled, pan-seared, poached, or roasted, as opposed to fried or sauted. Look for sauces, soups, and preparations without butter or heavy cream. Ask your server about how a food is prepared or what ingredients are in it. Not everything is obvious. For example, Seafood Chowder doesnt clarify whether or not there is butter or cream.

#3: ORDER (NATURALLY) COLORFUL FOODS

Go for more natural colors in your meal if you want more nutrients and vitamins. For example, a sweet potatowhich is loaded with vitamins A and C and beta-caroteneis much better for you than a white potato. Vegetables like multi-colored peppers are a great source of vitamins when roasted; so are Swiss and rainbow chard. Generally, make sure you eat enough fruits and vegetables. They contain necessary nutrients and help fill you up.

#4: CONSIDER THE TIMING

When in doubt, always eat earlierespecially for dinner. Finish your last meal two hours before bed, so theres enough time for a post-meal stroll. If you must travel or have to eat late, make a point to walk afterward or fit a workout into your day.

Also, avoid the popular seven-thirty dinner reservation when the restaurant is most crowded. Not only will you have a more relaxed experience, but the restaurants staff is also more likely to get things right such as keeping sauces on the side.

#5: STAY HYDRATED

Keeping yourself hydrated with water and unsweetened tea are excellent for avoiding overeating. Sip as soon as you sit down, before eating anything. Do the same in between bites and courses. This will help you feel full more quickly.

You can ask for a pitcher or several refills. Order it with lemon or lime for extra flavor. And consider mineral water, which Europeans swear by for digestive benefits.

#6: KEEP DRESSING ON THE SIDE

While its best to avoid high-calorie sauces such as barnaise, Hollandaise, and drawn butter, you can still enjoy other dressing if you keep them on the side. Simply dipping your food in the sauce will be a lot healthier than drenching your food with it.

Lightly dressing your salads is okay, but preferably with extra virgin olive oil, lemon or apple cider or balsamic vinegar with a little sea salt and pepper (if desired). Freshly squeezed lemon is Bollacis favorite.

Be careful about condiments: Ketchup contains a lot of sugar (from high fructose corn syrup, which should be avoided) and mayonnaise is high in fat and calories. Opt for light mayo and mustard instead.

#7: ENJOY WINE (IN MODERATION)

You dont have to deprive yourself of a good drink, but moderation is key. Refrain from sugar-loaded cocktails or request for slimmed-down versionsand limit your intake to about one drink per day with dinner. (Thats roughly 125 calories in a five-ounce glass.) Obviously, this isnt a one-size-fits-all approach. Double check with your doctor and nutritionist on the recommended amount.

And if you dont drink, are committed to sobriety, or have other health problems, I wouldnt recommend drinking at all, said Bollaci. Alternatively, try TST, a delicious, low-calorie and non-alcoholic sparkling drink made from tea, ginger and white cranberry.

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7 Ways To Eat Out And Still Lose Weight - Forbes

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Jamie Oliver returns to British television screens tonight with Jamie and Jimmy's Friday Night Feast on Channel 4, where Jamie and co-host Jimmy Doherty tackle a number of celebrity favourite dishes, including a visit to where Star Trek actor, Patrick Stewart fell in love with Mexican food 30 years ago.

As someone who knows a great deal about fine food, Jamie found that over the years, he started to pile on the pounds and to tackle this he revealed he cut out one thing from his diet to lose two stone.

The 44-year-old chef managed to trim down by cutting out one particular type of food from his diet.

The dad of five revealed he swapped regular meat-based meals for vegetarian alternative dishes.

Speaking to Radio Times, Jamie said: I pushed meat down, pushed veggie up, got more sleep and more movement.

First, he traded meat for nuts to meet his fat and protein intake.

They make you half as likely to have a heart attack. Feed them to your kids as well, he told Radio Times.

Jamie has encouraged people to eat more plant-based meals, as according to him there are multiple health benefits.

The chef released a new cookbook, Veg, recently which is dedicated to making meat-free meals that even the most devout steak lovers will enjoy.

Jamie also hosts a cooking show, Meat-Free Meals on Channel 4.

But meat wasnt the only thing Jamie cut out, as he steered clear of alcohol at key times too.

He explained: Your average Brit drinks booze. Im not telling you what to do, but my rhythm now is only to drink at the weekend.

Its about a consciousness and knowing youre doing something and being more mindful.

The Naked Chef found that despite cutting food out, he ate more during his new regime than he did previously.

I lost 12 kilos quite quickly and I didnt do it through not eating," he explained.

Jamie turned to seaweed to help speed up his weight loss. Seaweed is used to help weight loss because it is low in calories and high in fibre, making it filling.

It also contains fucoxanthin, which is thought to contribute to increased metabolism.

Speaking to MailOnline, Jamie said: I thought seaweed was hippy, globetrotting stuff but our ancestors ate seaweed.

It has got a load of iodine and is the most nutritious vegetable in the world."

Jamie took the decision to slim down after realising how unhealthy his life had become.

During an appearance on Loose Women in 2015, he said: I got toward my 40th birthday and I realised I hadnt spent much time looking after myself.

I went back to school and started studying nutrition, started travelling to parts of the world to where people live the longest lives and started looking at their lifestyles. That was the journey and its been amazing.

Jamie is not the only chef to slim down after years of packing on the pounds.

Gordon Ramsay lost an impressive four stone with one simple trick.

The chef caught attention after his huge 3st 8lb weight loss, just six pounds away from a four stone weight loss. What did he do to shape up?

Although many people may choose to cut back on how much they eat when trying to lose weight, Gordon did the opposite.

Opening up about his weight loss in the past, he explained he started eating more meals in a bid to get in shape.

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Jamie Oliver weight loss: Chef loses two stone by cutting this one thing from diet - Express

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The Biggest Loser has been marred with several controversies throughout its lifespan of 18 seasons. Since its debut in 2004, the show has found itself at the center of criticism. From it being a fat-shaming show, to allegations that the contestants never really maintain their new body weights. Most contestants of the show have come forward to say that the tremendous weight they lost during the show has been gained back over the years. Due to these allegations, the shows creators and producers decided to do away with their old format. The 18th season of The Biggest Loser was set to be rolled out in January. This time, the show didnt advertise that they would be helping people get skinny. Instead, Bob Harper, who is the host, said that the show will lay its focus primarily on making people healthy.

Apparently, this time the contestants wouldnt just focus on losing weight for TV, they would also be shown how to prepare nutritious and healthy meals. Additionally, they would partake in group therapy to aid in shifting their lifestyles. But, are these moves just a faade to keep the show on air? Is the new The Biggest Loser makeover just a way to increase viewership and skyrocket their ratings? Will the contestants actually gain any useful information and knowledge about their weight?

Heres Why The Biggest Loser Reboot Might not be 100% real:

The shows revamp is meant to show overweight people that there is much more to the whole losing weight journey. The show plans to focus on presenting viewers and contestants with a much less harmful way of weight loss. According to BG Daily News, experts still feel the show is portraying an unrealistic image of weight loss. Sarah Adler is a psychologist who deals with eating disorders and weight control. She said that she was happy with the language the show used in terms of healthy weight control.

The only thing that she was against was the fact that the show does not allow contestants to feel comfortable in their bodies. She said that the show emphasized more on the contestants being as thin as they could possibly get. This, as she said, hinders the contestants from accepting their bodies. The fact that their aim is to get skinny, and win the cash prize impedes the contestants from making conscious healthy weight-related decisions.

As mentioned above, the show wants to make weight loss healthy. However, the reboot still lacks one major thing, the nutrition aspect. There is little attention paid to nutrition or eating. They do reference on calories once in a while but that is just as much as it gets. The show has a nutritionist, which is an improvement, but the said nutritionist skips over the steps hurriedly. The show fails to emphasize that eating less is more important, than dropping unconscious while exercising.

Bob Harper, who is the host of the show, usually gathers the contestants for a group therapy session. The only problem with this is that Harper is not a certified therapist. This seems like a move by the show to provide Harper with a savior platform where he gets to prove that he cares about the contestants.

The show clearly still lays its focus on losing weight. If they really wanted to help people manage their weight in a healthy manner, they should get rid of the dieting method they are currently using. Sandra Aamodt, who is a nutrition author, said that the shows weight loss focus was just another dieting plan. She added that the show could implement various measures to show that they indeed want to optimize health. She noted that cholesterol levels, blood pressure, and glucose levels were a good indicator of a persons health other than their weight. While it is true that the show usually checks the contestants vitals, that fact is never mentioned on the show. The focus is always placed on weight loss.

Reality shows capitalize on drama and The Biggest Loser isnt different. The fact that the show has been on TV for 18 seasons now speaks a lot about its standing. Viewers watch the show because of the intense drama and theatrics pulled off by the contestants in their bid to shed off that extra pound. Though the pressure might lay a good basis for weight loss, the emotional toll the show takes on the contestants is immeasurable. This isnt just a matter that is affecting the participants only. According to Reality Blurred, studies show that people who watch The Biggest Loser have a negative opinion towards overweight people. Such issues can pose a big conundrum for people who have real-life weight issues and face problems shedding off that weight. If the show actually focused on the right things, maybe there would be no show to watch. This is because fans are mostly excited by the intense moments the show has been known for.

The contestants on the show are usually weighed weekly and their performance is assessed. This is, however, a lie. According to Nicki Swift, the shortest period to conduct a weigh-in is 16 days. Then again, it is almost impossible to lose so much weight that fast. Another issue is the fancy weighing scale. While it is true that the contestants are weighed frequently, the numbers that appear on the scale are just for show. Apparently, the contestants are weighed 2 days prior to the actual weigh-in. this means that that snazzy and fancy scale you see is just a prop.

While The Biggest Loser is a show that may have peoples best intentions at heart, it sure does rub off the wrong way. The show has a good concept but the reality TV aspect of it always finds a way to creep in making everything seem scripted.

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Is the New Version of 'The Biggest Loser' Fake? - TVOvermind

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From Good Housekeeping

While it didn't enjoy the same spotlight this January, the DASH diet was crowned as one of the best diets in the United States in 2019 by U.S. News and World Report, putting it on the fast-track to cause buzz on Instagram feeds all year long. In fact, the DASH diet had earned this distinction for most of the 2010s, but unlike many of the other diets we've seen percolating in our social media feeds for the last few years, the DASH diet actually has overwhelming support from the medical community largely in part because it was developed in the 1990s by a team of researchers funded by the National Institute of Health.

Believe it or not, scientists first created this diet plan in response to the rise of cardiovascular disease in the United States, and many doctors only speak about the specifics of the DASH diet with their patients if high blood pressure is a factor for them. The DASH diet targets high sources of sodium and artery-clogging sources of fat to empower dieters to better their own heart health, but in the process, it targets some ingredients that some experts may find controversial.

Stefani Sassos, MS, RDN, CSO, CDN, a registered dietitian within the Good Housekeeping Institute, says that while the Mediterranean diet is worthy of it's "best" title this year, the DASH diet remains one of her favorite picks of all time. If you're dealing with elevated blood pressure or other cardiovascular risks, there's no question about it; but even if you're looking to lose weight before hitting the beach this summer, the DASH diet may be safer for you compared to the keto diet or Whole30.

Here's everything you need to know about the DASH diet, including what you can (and can't eat), how it could help you eat healthier and lose weight, and how to get started.

Sassos has a clinical background in treating cancer patients in the New York area, but also has found herself thrust into understanding the ins-and-outs of the DASH diet as heart disease is actually the number one killer in the U.S., she says. "I had quite a few patients who passed away from heart disease rather than their actual cancer," she explains. "There's a huge sodium issue in America, and the DASH diet is specifically known to fight this trend."

Ginger Meyer, MS, RDN, CSSD, LD, a registered dietitian specializing in sports dietetics within the University of Missouri Health Care system, says the DASH diet successfully lowers blood pressure in patients with hypertension by targeting dietary sources of fat and largely scaling back or eliminating red meat and sugar altogether. In studies since its inception, the DASH program can further lower blood pressure if sodium is also targeted, she says.

"Some may experience lowering of blood pressure in a few weeks," Meyer explains. "Other important lifestyle factors include achieving or maintaining a healthy body weight, participating in two hours and 30 minutes of moderately intense physical activity each week, and limiting alcohol consumption."

This diet, unlike others, isn't truly designed to be used for the short term. Results vary on a case by case basis, Meyer says, but this approach to eating is often recommended for many years before true results are seen and doctors relax on restricting certain items.

Those following the program aren't given a particular meal plan, but follow general guidelines. Here's everything you'll be able to enjoy on the DASH diet:

Photo credit: Hearst Owned

Sassos says this diet plan is most in-line with what a regular, healthy lifestyle should look for most a dietary routine that consists of 2,000 calories each day (or a higher or lower caloric intake recommended by your healthcare provider) consisting of wholesome ingredients. She says the diet recommends an adequate intake of non-fat and low-fat dairy products, two to three servings a day, as well as the appropriate servings of whole grains each day.

She believes that the best DASH diets are those that restrict sodium, as high-sodium diets can cause issues for otherwise-healthy patients. "When you go out to a restaurant, so many of us are drowning in salt, but this approach fixes that," she says.

Here's what you should avoid and limit as much as possible:

These items shouldn't come as too much of a shock: they're all high in fat, sodium, and calories. Not to mention, they're often highly calorically dense, but not in actual nutrients. "The DASH plan is rich in potassium, calcium, magnesium, fiber, and limits saturated fat, total fat, and cholesterol," Meyer explains.

Here's the catch the DASH diet wasn't actually created to promote weight loss. Some health experts believe that asking those that don't suffer with elevated blood pressure levels to restrict their sodium intake could promote unwarranted restrictions elsewhere (why restrict something if you're consuming normal levels, right?).

But pro-DASH-diet supporters like Meyer and Sassos acknowledge that the average meal plan based on this diet inevitably promotes weight loss for most people. "Although the DASH diet was not designed to promote weight reduction, this eating plan can be followed at a lower calorie level for weight loss, and as you replace high-calorie, high-fat foods with low-calorie vegetables and fruits, weight will likely trend down," Meyer explains.

For the best weight loss results, both experts agree: you'll need to incorporate exercise into your routine. Plus, a 2010 clinical study found that, in a trial, people who exercise while enjoying the DASH diet were more likely to lower their blood pressure compared to those who didn't.

You'll need to consult your doctor or a registered dietitian before you make any radical changes to your diet. If you've determined that you should work on your blood pressure levels, don't jump to change everything just yet. "Keep a food diary for several days and identify ways you could gradually increase servings of vegetables, fruits and whole grains," Meyer says.

If you're looking for particular meal plans or more tips for crafting DASH-friendly meals, both Sassos and Meyer recommend resources provided by the National Heart, Lung, and Blood Institute (NHLBI), which include an illustrated guide of the recommended number of servings on each food group by calorie level and serving size.

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Gout is an intensely painful form of arthritis that affects over 8 million Americans. As our diets change to include more processed foods, and with the increase in popularity of high protein diets, gout is on the rise, especially for older men. Heres what you need to know about the causes, symptoms, and treatment for gout.

Gout causes your joints to swell up and become extremely painful. Its the most common type of inflammatory arthritis and is caused by a buildup of uric acid, a waste product that is produced when your body breaks down a chemical called purine in certain foods.

Gout is caused by a condition called hyperuricemia, which means there is an excess of uric acid in the blood. Uric acid is normally diluted in your blood and leaves the body through your urine, but when you have too much uric acid in your blood, the acid can crystallize and build up in your joints, causing gout symptoms.

Foods with high concentrations of purines include red meat, alcohol, and fruit juices even if they are naturally sweetened. In addition, seafood like sardines, tuna, and shellfish also contain purine and should be eaten only in moderate amounts. Read our article on the best diets for gout for more information on what you should be eating and avoiding.

Western-style dietary patterns seem to increase the risk of gout, says Hyon K. Choi, MD, a professor of Medicine at Harvard Medical School. A typical Western diet includes large amounts of processed carbohydrates like high fructose corn syrup, red meat, and saturated fats.

Obesity may also be a risk factor: A study, published in Arthritis Care & Research in 2012, found that people who are obese are around twice as likely to suffer from gout compared with people whose body mass index falls in the normal range.

Other risk factors include sex and age. Men are more likely to develop gout, in general, and women are at greater risk after menopause.

Some people may only have gout attacks periods of acute pain and swelling in joints once or twice in their lifetime, while others with chronic gout may have frequent attacks, several times a year, that dont fully heal in between episodes.

Some of the most common symptoms of gout are:

The symptoms of gout usually come and go, says Choi, although patients can have chronic joint pain if the gout is severe or longstanding.

When you have an acute attack of gout, your doctor will likely focus on treating your immediate symptoms first by prescribing non-steroidal anti-inflammatory drugs to help bring down the pain and swelling. For patients who get frequent flares of gout, long-term treatment with a medication that lowers uric acid levels, such as allopurinol, is recommended, Choi says.

However, while symptoms of gout can be controlled with medications, it is also important to implement lifestyle changes, Choi says, adding that a good place to start is adopting a healthy diet and exercise.

Left untreated, gout can increase your risk of developing heart disease, type 2 diabetes, and chronic kidney disease.

Over the long term, losing weight may be an important step to treat gout, as being overweight increases your chances of developing gout. However, you should avoid extreme dieting, as losing weight too quickly can actually trigger gout attacks.

Avoiding high purine foods can help lower uric acid in your body, and consuming certain foods like vitamin C and coffee may help treat gout, according to some research.

Choi says that overall, the Mediterranean and DASH(Dietary Approaches to Stop Hypertension) diets seem to be beneficial for patients with gout. This means adding more whole grains, vegetables and fruits, and legumes to your diet and eating less meat. For more information about what to eat for each of these diets, check out our articles about the Mediterranean diet and the DASH diet.

Gout can be painful in the short term and can lead to serious illnesses in the long term, but there are treatments available to lower your risk. The best place to start is to talk to your doctor about diet and lifestyle changes you can make to improve your health.

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If anyone asked you to name a body-positive icon, you'd probably think of Lizzo. With her unapologetic presence, her daring (and stylish) outfits, and incredible performances, the singer-songwriter is truly an inspiration. And yet, in a recent interview with Rolling Stone, Lizzo revealed that she too was not always comfortable in her own skin. While that may be surprising coming from her, feeling insecure or even ashamed of one's weight is an almost universal phenomenon. The average dress size of the American woman might be 16 to 18, but the pressure to be as thin as possible is as prevalent as ever.

Although I grew up in a Turkish household far from the United States, I'm no stranger to that same pressure. For as long as I can remember, I wasn't comfortable in my own body or rather, I wasn't allowed to be. My father was a doctor whose family had widespread heart disease, and my paternal grandfather was diabetic. My mother, on the other hand, had a very unhealthy relationship with her body and dieted constantly. In my house, everyone was either dieting or talking about dieting. And starting around age 6, one message was loud and clear: I was "too fat," and it was not OK.

For a long time, I thought there was some truth to that. Most of my friends had very small appetites and loved to play sports and run around; I loved to eat and preferred to sit and read or draw. I was also much taller than kids my age. In every school picture until I turned 14, I was hovering over my classmates. I only had about 10 pounds of excess weight on my frame not enough to be considered overweight but according to everyone else, that was a big problem.

I first started dieting at age 11, and by the age of 15, I was in it full-time. My "system" of dieting involved meticulous calorie counting, working out at a gym I hated three times a week, and having breakdowns if ever I gained a pound. I quickly lost the weight I intended to lose and then some. My family was delighted, and everyone around me showered me with compliments. I, on the other hand, was always hungry and absolutely miserable. I hated calorie counting. I hated working out. I hated not being able to eat anything I actually wanted to eat. But I kept going. Dieting seemed like a rite of passage, and I'd been warned repeatedly about the risks of becoming obese. And after years of being told my body was a problem, I worried that if I ever dared become fat, no one would love me.

I was convinced I could keep on self-loathing and starving forever, but eventually, I gained the weight back. It was my junior year of college, and I was dealing with serious mental health issues, which meant I had no desire to obsessively count calories. I started eating what I wanted when I wanted it, and my metabolism hampered by years of restrictive dieting couldn't keep up. By my senior year, my biggest fear had come true: I had gained 50 pounds.

And yet, none of what I expected would happen if I ever gained weight happened. I didn't wake up to find myself utterly alone. I still had the friends I had before. If anything, people enjoyed my company more probably because I was happier without constantly having to worry about how much I was eating. Men and women still found me attractive, and my life didn't fall apart, either. I graduated college with honours and moved to New York City. Without the pressure of losing weight, I realised I enjoyed working out. And while I still instinctively went on the scale every morning, I no longer broke down in tears if I saw that I had gained weight. My biggest fear had come true, only for me to realise that I had wasted 12 years of my life dieting for nothing.

Of course, I didn't wake up one morning and suddenly decide to love myself and my body. There are still days when I hate being a size 10 and vow to get back to a size 6. My parents were horrified by my size, and there are times when their comments still hurt. But after seeing that I didn't stop being attractive, desirable, or valuable when I went up a couple dress sizes, those moments are few and far between. After all, I know one thing for sure those 50 pounds don't mean I'm unworthy.

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