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Study: Adding spice to your diet may reduce risk for heart attack and stroke – Atlanta Journal Constitution
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Heres some good new for spice lovers. Researchers have found that eating chile peppers regularly can help reduce your risk of death from heart disease and stroke.
Published in theJournal of the American College of Cardiology, the study was carried out in Italy and compared the risk of death among 23,000 people. Researchers monitored participants over eight years and discovered that the risk of dying from a heart attack was 40% lower among those eating chili peppers at least four times per week.
RELATED:Getting more shut eye may help your heart health, study shows
"An interesting fact is that protection from mortality risk was independent of the type of diet people followed," said study lead author Marialaura Bonaccio, an epidemiologist at the Mediterranean Neurological Institute.
RELATED:This type of diet could help you avoid strokes, heart attacks, study says
"In other words, someone can follow the healthy Mediterranean diet, someone else can eat less healthily, but for all of them chili pepper has a protective effect," she said.
While some dietitians have pointed out that there may be a correlation between eating chiles and eating a healthy diet,according to CNN."It is plausible people who use chillies, as the data suggests also used more herbs and spices, and as such likely to be eating more fresh foods including vegetables," Duane Mellor, a registered dietitian and senior teaching fellow at Aston Medical School in the UK, told CNN.
RELATED:Trying to improve heart health? Study says avoid evening eating
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Study: Adding spice to your diet may reduce risk for heart attack and stroke - Atlanta Journal Constitution
Show your heart some love, add healthy walnuts to your diet – Sumter Item
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By Family Features
While heart disease is a leading cause of death for both men and women in the United States, many of the risk factors associated with the condition can be controlled with dietary and lifestyle changes. By centering your meals around better-for-you ingredients and recipes, you can show your heart some extra love.
Consider walnuts, which are a heart-healthy food certified by the American Heart Association. More than 25 years of research shows walnuts may play a key role in heart health. In fact, the U.S. Food and Drug Administration approved one of the first qualified health claims for a whole food, finding that eating 1 1/2 ounces of walnuts per day as part of a low-saturated fat and low-cholesterol diet while not increasing caloric intake may reduce the risk of coronary heart disease.
Additionally, walnuts are the only nut significantly high in omega-3s, with 2 1/2 grams of alpha-linolenic acid per ounce. Walnuts can add this essential nutrient to dishes like these American Heart Association Heart-Check Mark certified recipes for Greek Cucumber Walnut Bites and Banana Bread Overnight Oats.
Find more information and heart-healthy recipes at walnuts.org/heart-health.
Greek Cucumber Walnut Bites
Recipe courtesy of Beth Stark, RDN, LDN on behalf of the California Walnut Board
Prep time: 25 minutes
Servings: 6
1/2 cup walnuts, chopped
1 English cucumber, ends trimmed (about 14 ounces)
1/2 cup roasted red pepper hummus
1/2 cup reduced-fat crumbled feta cheese
5 cherry tomatoes, quartered
Heat oven to 350 F.
On small baking sheet, arrange walnuts evenly. Bake 8 minutes, checking frequently, until toasted.
Slice cucumber crosswise into 3/4-inch thick slices. Using small spoon, gently scoop out and discard center of each cucumber slice, leaving bottom and sides intact.
In small bowl, stir 6 tablespoons chopped walnuts and hummus. Spoon walnut-hummus mixture into each cucumber slice and top with reserved chopped walnuts, feta cheese and quartered tomatoes.
Banana Bread Overnight Oats
Recipe courtesy of Crowded Kitchen on behalf of the California Walnut Board
Prep time: 15 minutes
Servings: 4
3 ripe bananas, sliced
2 cups old-fashioned oats
1 tablespoon ground cinnamon
1/2 teaspoon salt
1 teaspoon vanilla
3/4 cup chopped California walnuts, divided
1 tablespoon maple syrup
3 cups skim milk
In large container with lid, add sliced bananas. Use potato masher or fork to mash bananas until smooth.
Add oats, cinnamon, salt, vanilla, half the chopped walnuts, maple syrup and milk. Combine thoroughly and refrigerate overnight.
To serve, divide among four canning jars or glass containers with lids. Top each with remaining walnuts before serving.
Source: California Walnut Board
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Show your heart some love, add healthy walnuts to your diet - Sumter Item
What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners – Parade
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The guiding belief of the anti-inflammatory diet is that certain foods can reduce inflammation in the body. This diet prescribes a list of foods that are encouraged on a daily basis, along with a set of foods that are off-limits or should be eaten in smaller amounts.
Even though the idea of keeping track off-limits and allowed foods might seem overwhelming, many of the guidelines of this eating plan are pretty common sense. Once you understand the thinking behind the foods youll be eating on this diet, youll have an easier time shopping and cooking for yourself. For example, youre expected to avoid processed foods and sugars and reach for whole foods instead. The fewer ingredients a single food contains, the better, making unpackaged foods like produce and lean meats good choices. There is a lot of crossover between the anti-inflammatory diets and other balanced eating plans, like the Mediterranean Diet, so dont be surprised if some of this sounds pretty familiar.
The most well-known benefit of the anti-inflammatory diet is the ability to reduce inflammation throughout the body. While many people think of inflammation as swelling or redness in a specific site, that isnt always what it looks like. Chronic inflammation tends to be experienced throughout the body. While this type of inflammation may not come with obvious symptoms, it can affect your wellbeing, negatively affecting your organs and even setting you up for health problems in the future.
This is why reducing inflammation is so important. Researchers believe it can be tied to a wide range of health problems, including arthritis and other autoimmune diseases, asthma, diabetes, and heart disease.
Related: Inflammation StoppersCheat Sheet and Buzzwords You Should Know
There are no known side effects of following an anti-inflammatory diet, according to Cleveland Clinic. While many medications used to treat chronic diseases may come side effects, this diet is one way you address chronic inflammation without concerns about side effects.
It is worth noting that any dieting, or the act of restricting certain food groups or calorie intake, can have negative consequences. Among those who diet, 35% are expected to become what is known as pathological dieters and 20 to 25 percent of pathological dieters will develop an eating disorder, according to the National Eating Disorder Association.
That being said, the anti-inflammatory isnt an incredibly restrictive diet because it doesnt require consuming fewer calories. It may be possible for many to follow the plan without engaging in extreme behaviors, like calorie counting, that could turn into disordered eating.
The big idea of the anti-inflammatory diet is that eating a variety of whole foods is good for the body. This means that, if you are following this plan, youll get a chance to try all kinds of fruits, vegetables, and whole grains.
When picking out foods that arent fresh produce, youll want to be a little choosey. Most of your protein will come from fatty fish, like salmon, and plant-based proteins like legumes. While red meat and pork arent off-limits, lean cuts are encouraged and processed options are supposed to be avoided.
On the anti-inflammatory diet, healthy fats are encouraged. This means eating nuts for snacks, using olive oil for cooking, and eating avocados. A moderate amount of dairy is OK on this diet but should be a low-fat version because saturated fat is meant to be consumed in moderation.
Eating salmon, which provides a good serving of omega-3 fatty acids, is encouraged on the anti-inflammatory diet. That makes Joanna Gaines Grilled Salmon with Meyer Lemons and Creamy Cucumber Salad a great dinner choice. Pro tip: If you want to stick with the guideline of avoiding saturated fats, trying an avocado mayo in place of regular mayo in your creamy sauce.
There is nothing that beats the comfort of a good soup and the right recipe can help reduce inflammation. Laila Alis Inflammation-Busting Chicken Noodle Soup is loaded with nutritious ingredients, including turmeric, greens, and carrots.
Want a diet that makes snacking easy? This one does just that. Snacking on nuts is encouraged on the anti-inflammatory diet. Since legumes are a great source of lean protein, now is a great time to experiment with different kinds of hummus, weve got a basic hummus recipe you can add any combination of spices to for a little variety.
Related: What Are Nightshade Vegetables and Why Do Some People Avoid Them?
The main goals of an anti-inflammatory breakfast are to cook with whole, unprocessed foods and avoid processed breakfast meats and sugary breakfast treats made white heavily processed grains. Since fruits, low-fat dairy, and whole grains are all a part of this eating plan, it is always a good idea to have greek yogurt and some homemade granola on hand. Eggs are also allowed on this diet and a portobello egg bake a great way to add veggies to your breakfast.
Being on a diet doesnt have to mean giving up on treats, but eating something sweet on the anti-inflammatory diet will require some creativity. We suggest looking for desserts made with whole grains and sweetened with a natural option, like raw honey or fruits.
Elle Macphersons favorite Avocado Chocolate Mousse totally fits the bill, it is sweetened with maple syrup and contains a ton of healthy fats because it has avocado and almond butter as its base. Turmeric is well known for its anti-inflammatory powers, making this turmeric cake a great option for a sweet treat.
The good thing about this specific diet is that it isnt one with a ton of rules. If your focus is on whole foods with few ingredients and plenty of variety, youll probably have an easy enough time filling your plate with anti-inflammatory foods.
It is good to know what you shouldnt be eating if you want to get the benefits of reducing inflammation in your body. Research has found that too much sugar can trigger chronic inflammation, and this is a diet that suggests just steering clear of the sugar altogether. Processed meat is also discouraged on this diet, so stock up on lean protein like chicken, beans, and low-fat dairy instead.
Grains are great for your health, but be careful when youre grocery shopping. White bread, white pasta, and even gluten can trigger inflammation and should be avoided if youre following this plan.
Add these 5 pain-fighting foods to your diet today.
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What is the Anti-Inflammatory Diet? How to Get Started on the Anti-Inflammatory Diet, for Beginners - Parade
The Best Foods with Potassium to Add to Your Diet – Shape Magazine
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Cow's milk is one of the best foods with potassium, with a cup of milk offering between 322 and 446mg (depending on whether you drink whole, low-fat, or skim milk). One way to get a little more of the mineral:Choose milk produced in California, since the state's standards for the amount of calcium, potassium, vitamin D, and other vitamins and minerals milk must contain are higher than those in place federally. One brand that'savailable in several states is a2 Milk, with up to 510mg potassium per cup. It comes from cows lacking the A1 protein, which most cows have, and can cause gastrointestinal discomfort in some peoplethus, people with milk sensitivities may be able to tolerate this type of milk. Drink milk as is, brew it with tea, or incorporate it into an egg or baked good recipe.
Try it: Masala Chai from Judy Barbe, R.D.N., author of Your 6-Week Guide to LiveBest
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The Best Foods with Potassium to Add to Your Diet - Shape Magazine
Study Shows the Types of Foods in Your Diet Can Hurt or Help Your Sleep – Bicycling
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When riding, we tend to rely on fast-acting carbs such as gummies, gels, or energy bars. While these forms of fuel are great to prevent the oh-so-dreadful bonk, filling up on refined or processed carbs (think: white bread, doughnuts, and cookies) out of the saddle isnt the best for your overall health. Studies have shown it can lead to obesity, type 2 diabetes, and high cholesterol. And now, new research out of Columbia University finds that consuming too many refined carbs can even mess with your sleep.
The study, published in The American Journal of Clinical Nutrition, looked at the diets of over 50,000 women between the ages of 50 and 79 who participated in the Womens Health Initiative Observational Study over a four-year period of time (1994 to 1998).
The women filled out an initial survey that included questions about the types of carbs they consumed, all based on the Glycemic Index (GI), which, according to the study, is considered a measure of the quality of carbohydrate-based foods in the overall diet. For instance, foods such as fruits and vegetables are low on the GI scale because they contain minimally-processed, complex carbs. But foods such as bagels and doughnuts are high on the GI scale because they contain highly-processed carbs.
After a three-year follow-up, researchers found that the more the participants regularly ate foods high on the GI scale (refined carbsespecially those high in sugar), the higher the chances were of experiencing insomnia. Conversely, the more the participants regularly ate foods low on the GI scale (complex carbsincluding those rich in fiber), the less they had trouble sleeping.
[Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with the Bicycling Training Journal.]
So what gives? According to James Gangwisch, Ph.D., lead study author and assistant professor of clinical psychiatric social work at Columbia University, it has to do with how the sugars in refined carbs spike your blood sugar.
Consuming sugars and refined carbs spikes blood sugar, which results in an insulin response that can lower blood sugar to levels low enough to induce secretion of counter-regulatory hormones such as adrenaline and cortisol that can awaken someone from sleep, he told Bicycling. Low blood sugar has been shown to produce arousal from sleep and substantially reduce sleep efficiency.
Gangwisch goes on to say that this study suggests that eating a diet rich in high-GI foods could be a risk factor for insomnia, whereas consuming dietary fiber, fruit, and vegetables could help ensure you get proper shuteye.
And while the study only included postmenopausal women, Gangwisch notes that the results would be applicable to younger women and men of all ages, since most everyone experiences a blood sugar spike after eating refined carbs.
So while processed carbs can help fuel your rides, its best to stick to your go-to gels or bars on days when youre doing hard intervals or riding over an hour. Otherwise, stick to complex carbslike whole grains, beans, and vegetableswhen preparing your everyday meals.
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Study Shows the Types of Foods in Your Diet Can Hurt or Help Your Sleep - Bicycling
High Blood Pressure: Add These Winter Foods To Your Diet To Control Hypertension Naturally – NDTV News
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High Blood Pressure: Here are some winter foods which can help you control high blood pressure
High blood pressure or hypertension can be controlled with the right precautions. This health condition should not be ignored as it can put you at a higher risk of heart diseases. Many factors from diet to lifestyle can affect your blood pressure numbers. But do you know temperature can also affect your blood pressure? During the winter season, when your body comes in contact with the cold temperature, the blood vessels shrink which leads to fluctuations in blood pressure. Most people witness high blood pressure with a drop in temperature. But hypertension can be effectively managed with the right preventive measures.
Your diet leaves a strong impact on your blood pressure numbers. The right diet can help you effectively control hypertension. Along with the right diet, regular exercise is the best way to fight high blood pressure. This winter season makesome changes in your diet and lifestyle to fight high blood pressure. Here are some winter foods which should be a part of your winter diet.
Oranges are easily available during the winter season. This citrus fruit is loaded with multiple health benefits. It is also beneficial for hypertension patients. Orange is rich in vitamin B6 and magnesium which contributeto lower blood pressure numbers. Studies have also shown that orange juice can also help you control hypertension. This winter season adds more oranges to your diet to control blood pressure naturally.
Oranges can help you control high blood pressurePhoto Credit: iStock
Also read:Orange: An Amazing Winter Fruit For Diabetes, Weight Loss, Skin And Much More; Know All Health Benefits
Bananas are one of the most beneficial fruits for high blood pressure. Bananas are rich in potassium which can help you manage bloodpressure. You can find bananas almost throughout the year. You can eat a banana as an evening snack or even for breakfast as well.
Carrot is also a famous winter vegetable that can help you control high blood pressure. The presence of fibre and potassium in carrots contributes to reduced blood pressure. Carrots are also good for your vision and weight loss.
This winter add carrots to your diet to control blood pressurePhoto Credit: iStock
Also read:Speed Up Your Weight Loss Process With Carrots This Winter; Know Other Health Benefits
Green leafy vegetables are extremely healthy. They are loaded with many essential nutrients. During the winter season, you can find a variety of green leafy vegetables that are beneficial for your blood pressure numbers. Some of the leafy greens which you can add to your diet may include- spinach, methi leaves, kale or lettuce.
Also read:Hypertension Prevention: Try Cardamom To Control High Blood Pressure, Here's How It Works
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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High Blood Pressure: Add These Winter Foods To Your Diet To Control Hypertension Naturally - NDTV News
There’s a Mediterranean version of the keto diet that restricts red meat and trades butter for olive oil – INSIDER
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The high-fat, low-carb ketogenic diet, or keto for short, has been steadily trending in the popular nutrition world. Advocates say it can help with weight loss, energy, and overall well-being by transitioning the body into a state of ketosis, where it burns fat for energy instead of sugar.
Separately, researchers have found increasing evidence that the Mediterranean diet, based on traditional cuisines of Italy, Greece, and Spain, is one of the healthiest in the world, high in nutrient-rich unsaturated oils, fibrous vegetables, and high-quality seafood.
And now, there's increased attention on combining the two into a "Mediterranean keto" diet high in olive oil, fish, leafy greens, seeds, and nutrient-rich veggies like asparagus and artichokes.
Both diets, as well as the combination of the two, have been around for years, prompting a range of Mediterranean keto cookbooks and recipes. But it's still picking up steam a recent video of Mediterranean keto, for one, was viewed more than 150,000 times, prompting a follow-up video with more details on how to adhere to the combined diet.
"It's been probably the most powerful response I've seen on anything keto-related from my audience in the past few years," its creator Thomas DeLauer, a nutrition writer and consultantwho has been keto for nearly a decade, told Insider.
Why? "People get the basics of how to do keto," DeLauer said, "now they're looking for ways to elevate it."
Fish, olives, and olive oil are rich in healthy fats. iStock
The keto and Mediterranean diets are actually relatively compatible both are very low in processed foods, refined grains, and added sugars. And neither requires calorie counting.
But the major difference between traditional keto and Mediterranean keto is that the former is stereotypically packed with butter, bacon, and burgers, while the latter is very low in red meat.
The biggest difference between Mediterranean and keto Mediterranean, meanwhile, is that the latter eliminates carb-heavy Mediterranean foods like pasta, pizza, and bread. Still, DeLauer said a traditional Mediterranean diet doesn't emphasize those foods anyway and instead includes more cheese, artichokes, asparagus, leafy greens like broccoli rabe, and seafood.
Available research on Mediterranean keto found it to be a heart-healthy method of weight loss. One study has also shown it has promising effects on cognitive function, with potential to treat symptoms of Alzheimer's disease and similar forms of cognitive impairment. Researchers believe this is likely due to diet's beneficial effect on the gut biome, the good bacteria in the digestive system.
It makes sense Mediterranean keto would have health benefits, especially when compared to animal product-packed versions of keto. There's plenty of evidence that a diet high in saturated fats, which are found in abundance in red meat, cheese, and butter, increase the risks of cancer as well as heart disease and other cardiovascular illnesses.
By contrast, the olives and olive oil in Mediterranean keto are high in healthy unsaturated fats that can reduce the risk of heart disease. The eating pattern also emphasizes fish like sardines and anchovies that are rich in important omega-3 fatty acids, which offer a range of health benefits from lowering blood pressure to supporting brain and joint health.
Olive oil is high in healthy unsaturated fats that can reduce the risk of heart disease. iStock
An added bonus of the Mediterranean side of the diet is an emphasis on deliberate, enjoyable eating habits. Italy and Greece, for one, have a culture of eating in the context of family, DeLauer said, where they take time for meals, instead of snacking at a desk, grabbing fast food, or eating in front of the TV.
"The Mediterranean diet is not only about the food," registered dietitian Mariana Dineen previously told Insider. Rather, she said, it also advocates for people to slow down, enjoy mealtimes, and connect with the food and the people you savor it with.
It's also a lifestyle that values moderation, not restriction or over-indulgence, DeLauer said. "One of the things about Mediterrean lifestyle is small and controlled meals, they're not having giant meals and portions like we have in the states," he said. "It's a very healthy pattern of eating."
As a result, DeLauer said, it feels less restrictive than other types of keto diets because you can enjoy moderate amounts of wine, as well as rich foods like cheese that are typically discouraged or limited on most non-keto diet plans.
Fish and avocado are compatible with both keto and Mediterranean diets. Iryna Kondrashova/Shutterstock
For some people, though, a lack of structure can be a downfall.
But for most, the main drawback of Mediterranean keto is the same as with any keto diet: You still have to keep track of carbohydrates to stay in ketosis. As such, it might not be for everyone, including people with diabetes or liver and kidney problems.
Long-term, the health effects of the keto diet aren't well understood, and the low-carb approach can be difficult to stick to for some people.
But you don't have to go all in right away. DeLauer recommended slowly incorporating more Mediterranean keto foods into your diet over time, focusing on add more veggies, fish, white meat, and olive oil, and save the more pungent ingredients for later.
Read more:
There's a keto diet for vegetarians that shuns meat and carbs. These 7 meals illustrate what foods are left.
The 9 most dangerous health myths debunked in 2019, from drinking bleach to vaping
The keto diet is becoming more popular for kids, but nutritionists warn it can be 'incredibly risky' for them
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There's a Mediterranean version of the keto diet that restricts red meat and trades butter for olive oil - INSIDER
Is a plant-based diet healthier? Here’s what to look for – CBS News 8
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There are more plant-based foods on store shelves and on restaurant menus than ever before, but are all of them healthy?
"We've seen ground meat and sausage around for a long time, but now even at fast food restaurants, we're seeing more plant-based products," said Luke Abbott, the CEO of Vdriven Consulting.
From the Impossible Burger to the Beyond Burger and all the burger alternatives in between, you might be wondering where the beef is.
RELATED: Impossible Burger hits SoCal grocery stores
"If they want to have the flavor and texture of a hamburger while having it be plant-based, [then] that's now available to them, said Abbott.
Going meatless is the latest diet craze. Abbott says while having the menu option is encouraging, it doesn't necessarily mean it's healthy.
"A number of plant-based substitutes are going to be higher in sodium, higher in fat [and] definitely more processed in some cases," he said.
Abbott swears by a plant-based diet - meaning no animal products - and he's not alone. Data from the Plant Based Food Association shows it's now a $4.5 billion business.
RELATED: Netflix documentary inspiring plant-based eating
Theres soy-based meat to a ceviche made with coconut pieces and real cheese made out of cashews.
"There is no sacrifice, said Abbott.
Studies suggest going plant-based can reduce a persons risk for diabetics or even cancer, but just like any other market, not all products are created equal. Abbott gave News 8 a crash course on what to look for. When it comes to almond milk, sodium and protein are key.
"When we see four times the protein, it generally means four times the almonds," he said.
There are plenty of options if you are switching to a plant based d... iet! But remember, not all products are equal. Experts recommend eating unprocessed foods. Ingredients should be easy to read. And check labels for high sodium, sugar and additives. @CBS8 @News8
Nutrition labels should be shorter or easy to read.
Dietitians recommend staying away from processed foods and filling half your plate with vegetables, a quarter with whole grains and the last quarter with protein - whether that's from meat or plant-based products.
RELATED: Vegans rejoice! San Diego ranked 6th among vegan-friendly cities
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Is a plant-based diet healthier? Here's what to look for - CBS News 8
The 6 best features on your smartwatch, according to people who use them every day – Well+Good
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A new Gallup poll reveals that one in five Americans currently use a fitness tracker. Of those who use a wearable, however, only 30 percent of deemed their devices very effective. For the majority not getting the fitness bang for their buck, we asked those who love their devices the most how to use fitness trackers effectively.
For trainers, everyday athletes, and professionals stretchers, here are the smartwatch features that change their fitness game.
Favorite feature: Whoops daily strain metric
Kirsty Godso, who wears straps on her Whoop every single day, tells me a few featuresincluding HRV and sleep trackinghave completely transformed her fitness game. However, one metric stands out about the rest: the Whoops daily strain metric, which measures the total cardiovascular load someone experiences over a specified period of time.
I noticed that my strain was maxing out daily because my body was under so much stress from overusenot necessarily from my own physical workouts, but rather my workload. I have been implementing new strategies using Whoop as my coach and have noticed my strain and recovery improve as I find a new rhythm for my body that isnt so taxing yet. I am able to workout more, Im feeling stronger, and performing and sleeping better, says the trainer.
Favorite feature: step counting
I moved to LA from NYC this past fall, and while Ive got more nature at my fingertips than ever before, my average daily step count took a big hit with my new in-car commute. I was lucky enough to get an Apple Watch in October, and while it might be wearables 101, having my activity rings right on my wristinstead of hidden in my health appre-motivated me to sneak in more steps by parking farther away, walking to run an errand instead of driving, and carving out time for a walk during the workday, says Ella Dove.
Slotting your workouts in (the Blue Zones way) and tracking it has never been easier.
Favorite feature: recovery score
Well+Goods fitness editor also turns to Whoop for recovery data. With my tracker, I rely on my recovery score the most. Thats the one that tends to surprise me and sometimes seems to know whats going on in my body more than I realize. As I gauge how hard Im going to work out on any given day, I always check my recovery scorebecause I know that if I go overboard with sprints when my score is low, for instance, Im going to screw myself over in the long run, says Rachel Lapidos.
Favorite feature: stopwatch
I think my smartwatch has been a huge part of my life since 2015when apple released their watch. As a trainer, I use the stopwatch all day and the workout tracker, says Tatiana Lampa. That way, she knows exactly how long to break between sets and when its time to launch into another round of burpees, squats, etc.
Favorite feature: blood pressure stats
Lately, Ive gotten really interested in heart rate stats. Heart problems run in my family, so Im always concerned with keeping an eye on blood pressure. It has remained relatively low compared to a lot of the blood pressure numbers in my family.
Favorite feature: heart rate monitor
If your watch comes with a heart rate monitor you can also use it to benchmark how fast your body is able to normalize and recover, says Keren Day, DC. You want to get your heart rate down under 120 BPM within 60 seconds of a tough interval or push, and you can track improvements over time. This a good metric of how efficiently your body is working and can be an indicator of when to put more of a focus on recovery.
Test out your smartwatchs heart rate monitor with this quickie workout:
Heres how to put together a recovery toolkit. Plus, how to pick what recovery tool is right for your particular type of soreness.
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The 6 best features on your smartwatch, according to people who use them every day - Well+Good
Top Health and Fitness Trends For 2020 – AskMen
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Experts Reveal the Hottest Fitness Trends for the New Decade
Theres no denying the past decade has seen major changes in the health and fitness world. From fitness trackers and meditation apps to meat-free meat and coconut oil on everything, its safe to say the 2010s were a wild time for modern-day fitness and those next-level wellness trends are not going anywhere.
RELATED: The 11 Best Home Exercise Equipment Options
From sound therapy and meditation to group workouts and limited alcohol, we tapped into fitness experts and personal trainers to get the lowdown on the latest fitness trends well see in the new year. Whether youre setting your 2020 resolution or youve been hitting the gym all year and you want to be on top of whats to come, these are the fitness trends youll be seeing come January and beyond.
I believe an important and increasing trend for men is mental health, says David Strah, licensed psychotherapist and co-author of Gay Dads: A Celebration of Fatherhood. If we are not happy and fit mentally, truly not much else matters.
Seeing a therapist is no longer seen as taboo. In fact, in many circles, seeing a therapist is a status symbol. According to Strah, about 66 percentof his private practice is made up of men trying to be happier and lead more fulfilling lives.
Therapy can make the difference between feeling alone and realizing the ability to be happy and to have successful relationships from romantic partners, business partners, family members and friends and neighbors. Therapy can help reduce or eliminate anxiety, depression and limiting beliefs and behavioral patterns that hold us back from realizing our potential and being happy.
Avocado oil is the new coconut oil. It has a high smoke point so it's perfect for roasting, but doesn't make everything you eat taste like coconut. It also has a preferable fatty acid profile much less saturated fats and more monounsaturated fats. Since it has a very mild flavor, it can be used to cook almost anything. Rub it on any vegetables and pop them in the oven. Use it to cook pancakes and eggs.
Avocado oil is nutrient-dense, packed with quality fats, rich in vitamins and minerals, packs a powerful antioxidant, and is GI-friendly, making it the ideal pairing with collagen compared to other fat sources, explains Monica Auslander Moreno, MS, RD, LD/N, nutrition consultant for RSP Nutrition.
High-intensity, low-impact interval training (HILIT) is quickly surpassing HIIT in popularity due to the low-impact nature of the workout. HILIT embraces the benefits of HIIT including efficient calorie burn, increased metabolic rates, improved oxygen consumption, and reduced heart rate, blood pressure and blood sugar in a low-impact environment that reduces stress on the joints. According to Kenny Rosenzweig, co-founder of Rowgatta and NASM-CPT trainer, HILIT enables athletes to give 100 percentin a strenuous workout while preserving their bodies for longevity and allowing them to recover properly after the workout.
This workout is greatly beneficial for runners, CrossFitters and other athletes who suffer wear and tear in their joints after years of high-impact workouts, Rosenzweig says. The rowing machine is one of the most efficient pieces of equipment for HILIT. Rowing is low-impact and works every large muscle group (engaging over 85 percentof the bodys muscles in every stroke), allowing athletes to maximize endurance gains while minimizing stress on the joints.
Vegetarianism and plant-based eating is on the rise and not just the burger variety. The meatless burger revolution has already begun and I think you will see this continue into every other category where meat is involved, says Matthew OConnell, New Product Development Chef at KIND Snacks. Deli meat, jerky, bacon, and sausage will all have more meatless options as companies seek to meet the consumer need for a guiltless, sustainable, and healthy alternative to meat that actually tastes like meat.
RELATED:Food Chains Selling Beyond Meat and Impossible Burgers
The trend toward social isolation will be fought with smarter decision making when it comes to how we spend our time. It makes sense that people are looking for ways to connect with others through new avenues, explains Rachel MacPherson, certified personal trainer. Combining their commitment to working out and getting active along with some much needed social time is a great way to fit both things into a busy lifestyle.
Direct to consumer aligners are set to be a huge dental trend in 2020. A couple of companies have started this trend in the last year or two, like Smile Direct Club, and with low pricing and the convenience of at-home treatment, this dental movement isnt going anywhere.
Consumers should be aware that these brands typically do not involve ever seeing a doctor in person and while these companies are cheap, quick, and convenient, it is always wise to check in with your dentist or orthodontist before pursuing this form of orthodontic treatment, says Dr. Heather Kunen, DDS, MS, co-founder of Beam Street.
One major trend we've seen develop over the past few years in the health and beauty industry is the traditional ways in which we define masculinity, explains Dr. Alain Michon, MD, Medical Director at Ottawa Skin Clinic. Today, men are more encouraged to embrace the idea of self-care, which includes taking better care of their skin.
The days of washing your face with a bar of soap and throwing on a little aftershave afterward are just about over, as men are finally embracing skincare products to reduce irritation and acne, and improve their skins complexion. As a result, everything from men cleansers and toners to anti-aging moisturizers and facial treatments are blowing up mens skincare products have surged like never before.
Chronic stress is the source of most major illnesses. At the same time, we live in demanding times and often simply want to be taken care of. According to Monique Derfuss of Your Sound Wellness, gong sound therapy addresses this need. Derfuss says that the ancient technology of gong sound meditation can offer physical, emotional and spiritual healing through deep relaxation, stimulating the glandular systems and cleansing the subconscious mind.
The sound waves of the gong stimulate the skins dermatomes, a network of nerves connected to the bodies organs resulting in a sound massage, Derfuss explains, Fondly named the smart persons meditation, gong sound healing also brings the mind to a neutral state and only requires you to be open and to allow the sound of the gong to wash over you. Therein lies the appeal of the gong little effort is required on your part for a deeply relaxing experience.
People are beginning to recognize the need to leave the devices behind, says Dr. Jagdeep Bijwadia MD and chief medical officer at Beddr. Whether practicing technical Shabbats, or no screens an hour before bedtime, the benefits of better sleep hygiene are making their way into peoples bedrooms.
People are learning how mindfulness, journaling, or meditation, as part of a pre-bed routine, can clear minds and relax spirits countering some of those trends that may try to rob us of our sleep.
We know that alcohol consumption can have a deleterious impact on sleep, says Dr. Bijwadia. The fact that low-alcohol and no-alcohol bars are now open means that people may have alternate evening amusement, sleep a little better, and wake up more hydrated and less hungover.
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Top Health and Fitness Trends For 2020 - AskMen