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Try adding these 3 six pack core exercises into your training.

They have been selected to offer you something new and exciting that will keep your body guessing and your body improving.

Get the perfect chest in 20 minutes

Best way to lose fat faster with only 1 exercise

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The muscles of the core are a group of muscles that are responsible for stabilizing and supporting the trunk and pelvis. These muscles are essential for maintaining good posture, balance, and stability during movement.

The primary muscles of the core include:

Together, these muscles work to provide stability and support to the trunk and pelvis, allowing for efficient movement and proper posture.

A strong core is important for several reasons, including:

Improved Posture: A strong core helps to maintain proper alignment of the spine, which can help to improve overall posture and reduce the risk of developing back pain or injuries.

Enhanced Balance and Stability: A strong core provides a stable base for movement, which can help to improve balance and stability during activities such as walking, running, or sports.

Increased Athletic Performance: A strong core can help athletes generate more power and force through their movements, which can lead to improved performance in their sport.

Reduced Risk of Injury: A strong core can help to prevent injuries by providing stability and support to the spine and pelvis during physical activity.

Improved Functional Movement: A strong core helps to improve the bodys ability to perform everyday activities such as bending, twisting, and lifting.

Better Breathing: The diaphragm, which is a muscle of the core, plays a key role in breathing. A strong core can improve the efficiency of the diaphragm and lead to better breathing.

A strong core is essential for maintaining good posture, balance, and stability during movement, as well as reducing the risk of injury and improving athletic performance.

Strength Side is a YouTube channel that provides content on various topics related to fitness, health, and nutrition, including exercise demonstrations, workout programs, nutrition advice, and wellness tips.

Yes, bodyweight core exercises can be very effective in developing core strength and stability. In fact, many bodyweight exercises specifically target the muscles of the core and can provide a challenging workout without the need for any equipment.

What happens when you do 100 squats a day for 30 days in a row?

Some examples of effective bodyweight core exercises include:

Its important to note that while bodyweight exercises can be very effective, they should be performed with proper form and technique to avoid injury. Additionally, progressive overload (gradually increasing the difficulty of the exercises) is important to continue seeing results over time.

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Fix lower back pain

To some extent, yes, you do need a low body fat percentage for a six-pack to show. The rectus abdominis, which is the muscle group responsible for the appearance of the six-pack, is located beneath a layer of subcutaneous fat. If you have too much body fat, it will obscure the definition of your abs and prevent them from being visible.

While the exact body fat percentage required for a six-pack to show can vary depending on individual genetics, it is generally accepted that a body fat percentage of around 10-15% is necessary for visible abs in men, and 15-20% for visible abs in women.

Its important to note that achieving a low body fat percentage requires a combination of proper nutrition and exercise. Eating a healthy, balanced diet that is rich in protein, healthy fats, and complex carbohydrates, combined with regular exercise, can help to reduce body fat and improve overall body composition.

A calorie deficit is a state in which the body is burning more calories than it is taking in through food and drink. When you are in a calorie deficit, your body is forced to use stored energy (in the form of fat or muscle tissue) to make up for the energy deficit.

To achieve a calorie deficit, you need to consume fewer calories than your body needs to maintain its current weight. This can be done through a combination of diet and exercise.

For example, if your body needs 2000 calories per day to maintain your current weight, and you consume only 1500 calories per day, you are in a calorie deficit of 500 calories. Over time, this deficit can lead to weight loss.

Its important to note that while a calorie deficit is necessary for weight loss, it should be done in a gradual and sustainable manner to ensure that you are losing primarily body fat, rather than muscle mass. A deficit of around 500-1000 calories per day is generally recommended for safe and sustainable weight loss. You must make sure that you are still consuming enough nutrients to support your overall health and well-being.

Calories are a unit of measurement used to describe the amount of energy contained in food and drink. More specifically, a calorie is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

In nutrition, calories are used to describe the amount of energy that the body can obtain from food and drink. When we eat and drink, our bodies break down the macronutrients (carbohydrates, fats, and proteins) into their component molecules, which can then be used as fuel by the bodys cells.

The number of calories in a food or drink depends on the macronutrient content, as each macronutrient provides a different amount of energy per gram. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram. Alcohol provides 7 calories per gram.

The number of calories that a person needs per day depends on a variety of factors, including age, gender, weight, height, and activity level. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

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The Only 3 Six Pack Core Exercises You Need to Look Great - BOXROX

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Please note that the text below is not a full transcript and has not been copyedited. For more insight and commentary on these stories, subscribe to the This Week in Cardiology podcast, download the Medscape app or subscribe on Apple Podcasts, Spotify, or your preferred podcast provider. This podcast is intended for healthcare professionals only.

For the week ending March 17, 2023, John Mandrola, MD comments on the following news and features stories.

JAMA has published the RAPD HF trial first author Yogesh Reddy from Mayo clinic. An elegant cross-over study involving rate-adaptive pacing during exercise, presented at ACC seemingly challenged my excitement about a breakthrough pacing study from last month.

MyPACE published last month in JAMA-Cardiology, first author, Maggie Infeld, studied patients with HFpEF who already had pacemakers. These were special pacers in that pacing rates could be increased with preservation of normal PR intervals and without causing RV pacing.

They used 3 types of pacersthose with conduction system pacing (CSP) leads that pace the ventricle without causing RV dyssynchrony, CRT pacers which also preserve PR and prevent RV dysynchrony, and standard dual chamber pacers with atrial pacing.

myPACE did not focus on exercise pacing rate. Instead, they randomized patients with HFpEF to a personalized accelerated pacing program or usual care. The average heart rate in the active arm was about 75 vs 65 in the usual care.

They showed that QOL, BNP, patient activity and AF rates were all better in the higher pacing arm.

Crucially, due to the special pacemakers, myPACE researchers could increase pacing rates and know that the PR interval could be preserved, as well as synchronous biventricular contraction.

When I discussed myPACE, I was careful to say that implanting pacers willy-nilly in patients with HFpEF is not one of conclusions we should take from that study.

Instead, the notion that lower heart rates in patients with stiff ventricles is a dogma that may need to be overturned.

Now to the RAPID HF trial.

Reddy and colleagues recruited patients w HFpEF who met the criteria for chronotropic incompetence.

Basically, it is as it sounds: the inability to raise ones HR to what it should be during exercise. The problem here is that HR increases are highly variable, and it is also really hard to know what HR should be.

The study included 32 patients who had pacers implanted and did a crossover study wherein one group had AAI-R (or rate adaptive atrial pacing set to increase HR during exercise) vs no pacing. And thenafter a month washout period patients crossed over to no pacing vs rate-adaptive pacing.

The primary endpoint was oxygen consumption (VO2) at anaerobic threshold (VO2,AT)

They first showed in the pacing off groupthat HR during exercise did correlate with performance. They then showed that compared to no pacing, patients randomized to the rate-adaptive pacing had slightly higher rates during submax and peak exercise.

And the main results not a shred of difference. Also no diff in BNP, KCCQ.

And 6 patients had adverse events from the pacer. Effusion requiring drainage, lead induced TR, local skin reactions etc.

They obviously concluded that In patients with HFpEF and chronotropic incompetence, implantation of a pacemaker to enhance exercise heart rate did not result in an improvement in exercise capacity and was associated with increased adverse events.

The editorialists took an even more negative view of pacing in HFpEF. And you should read their editorialfirst author Dalane Kitzman

They make 5 major points:

Exercise limitations in HFpEF are complicated and have as much to do with peripheral oxygen uptake as cardiac dysfunction.

HFpEF is a quintessential systemic multiorgan disorder which neatly explains why cardiac drugs have generally failed.

The lack of benefit of RAPID HF is credible and they mention other pacing trials that have been negative.

They were swayed by the reduction of stroke volume with higher paced rates.

Since exercise performance depends so much on peripheral oxygen uptake at the skeletal muscle, they favor exercise programs as a way to help these patients.

My Synthesis:

These studies are apples and oranges. The patients and interventions were entirely different.

My excitement about HR revelations in HFpEF remains. A) We should not implant pacers for chronotropic incompetence Exercise performance, as outlined nicely in the editorial, is far more complex than a few more heart beats; B) the myPACE conclusions that avoiding extremely low heart rates continues to be a really fruitful strategy; C) The corollary to that is that beta-blocker withdrawal should be favored; and D) if pacing is used, it needs to be under the direction of an EP who is facile in modern pacing techniques.

I also remain enthusiastic about exercise as a potential therapy. The editorialists comments that a single bout of exercise in sedentary individuals evokes a nearly immediate, large increase in skeletal muscle gene transcription has enticing plausibility and while early studies of exercise show promise, we need more data in the pragmatic setting.

Last week I discussed CLEAR Outcomes, a trial of the non-statin cholesterol-lowering drug Bempedoic acid.

ACC featured another non-statin cholesterol lowering agent. It is MK-0616, an oral PCSK9i inhibitor. JACC published the phase 2 dose-ranging RCT .

PCSK inhibitors are already approved for LDL-C in high-risk patients. But these require a shot.

There is a race to develop oral PCSK9i. Merck is early with this orally bioavailable, renally-excreted, macrocyclic peptide that can bind PCSK9 with monoclonal antibody-like affinity at 1/100th of the molecular weight."

Nearly 400 patients were randomized to one of either 4 doses of the oral drug or placebo. The primary endpoints were percent change in LDL-C at week 8 and proportion with adverse events.

The drug resulted in statistically significant and large reductions in LDL-C. There was a graded dose response. And no signal of adverse events.

Comments:

Phase 2 studies are mostly for finding dosages to use in Phase 3 studies wherein the drug is assessed for reducing CV outcomes.

This is promising. The LDL-C reductions are substantial. But it has to show reductions in clinical outcomes. (it likely will).

Other companies are also developing oral PCSK9i. Merck, obviously, has a good start.

I dont treat patients with pulmonary arterial hypertension (PAH). But ACC brought pretty amazing news about a new drug, called sotatercept. A potentially major breakthrough in an uncommon but tragic disease.

Kudos to journalist Mitchel Zoler who has a wonderful explanatory news column.

PAH is a disease that involves proliferative remodeling of the small pulmonary arteries that leads to progressive narrowing and resultant right heart failure.

From my reading, there is altered signal signal transduction of the growth factorswhich is way above my pay scale.

Sotatercept is an engineered molecule that combines a section of a human immunoglobulin G molecule with a portion of the receptor for activin. This structure allows sotatercept to bind free activin molecules in a patient's blood, thereby removing a key driver of the pulmonary vascular wall remodeling that is at the pathologic root of PAH.

NEJM published results of the STELLAR trial, an RCT of 163 patients with PAH. The PEP was change in 6 min walk test. And it was highly positive for S.

The first eight secondary end points were significantly improved with sotatercept as compared with placebo,

Adverse events that occurred more frequently with sotatercept than with placebo included epistaxis, dizziness, telangiectasia, increased hemoglobin levels, thrombocytopenia, and increased blood pressure.

FDA has rendered this a "Breakthrough Therapy" designation and "Orphan Drug

The editorialists were excited, but also raised several cautions and concerns.

They questioned the generalizability of the findings, noting that the patients with PAH enrolled in the study were all adults who were clinically stable and an average of more than 8 years out from their initial PAH diagnosis, and more than 90% were on stable treatment for PAH.

The study cohort also had a disproportionately high enrollment of patients with idiopathic (59%) or heritable (18%) forms of PAH, and the 15% of patients in the trial with connective tissue disease represented a disproportionately low prevalence of this PAH subtype.

I mention this story in much the same vein as the oral PCSK9i. Its early, yes, and surely the drug will be incredibly costly, 3-4 in a 100,000k with this terrible condition, there may be disease modifying options. Emphasis on may be.

I am told by people in the know in the drug development space that Sotatercept is this first wave; there will be more therapies targeting this pathway.

A research team in the province of Alberta Canada have published a very important paper about medical adherence.

Soft thinking is such a problem in medicine today. We underestimate complexity far too often. Not considering the externalities of the punitive hospital readmissions reduction program is a shining example of soft thinking.

Canadian researchers tested the idea that eliminating copayments for high-value medications among low-income older adults who were at high CV risk would improve clinical outcomes.

Disparities in outcomes among low and high SEC is frequently discussed. High costs are seen as causal. Low-income adults would be most at risk for poor outcomes for not taking statins or other preventive meds.

Heck, higher use of preventive meds was held up as causal in the 40% reduction in CVD/MI in the SCOT-HEART trial wherein patients in CTA arm had higher use of these meds.

ACCESS was actually a 2x2 factorial trial testing both the waiving of copayments of high value meds and a self-management education and support program.

This paper presented at ACC and published in Circulation considered only the free meds.

Their primary outcome is notable: it was not use of medicines, it was actual outcomes: a composite of death, MI, stroke, coronary revasc, CV-related hospitalization over 3 years. I want to emphasize how important and notable this choice was. Many similar implementation science papers measured medicine adherence as an outcome. That, in my opinion, is a weak surrogate.

They enrolled nearly 5000 patients and followed them for 3 years. The rate of the primary outcome was not reduced in the group that had no copayments. 521 vs 533 events.

None of the components varied. Nor did changes in QoL or health care costs.

Statin adherence hardly budged. (0.72 vs 0.68). There was no difference in ACE-ARB adherence.

Authors Conclusion: In low-income adults at high cardiovascular risk, eliminating copayments (average $35 a month) did not improve clinical outcomes or reduce healthcare costs, despite a modest improvement in adherence to medications.

Comments:

First lets talk about patients. These were older patients. Mean income low. (No one was over $50K Canadian per year, which is like$ 38K per year in US dollars). Most were lower income. So even a minimal co-pay would be something. More than half had diabetes and established CAD. More than 80% had high blood pressure and high cholesterol.

I have long said that more healthcare often does not lead to more health. You have the insurance studies: RAND, the OREGON Health Insurance Experiment, and the Karnataka India experiment which all found that giving more preventive care did not significantly improve outcomes. You have the recent JAMA paper showing that states that expanded Medicaid did not lead to better CV care.

Journals, meetings, Twitter, are full up of association studies showing that patients who adhere to more GDMT do better. Low-income people do worse, because they dont adhere to meds as well, goes the thinking.

The problem is that prevention is far more complex than simply adhering to guidelines. Why have so few thought to say that the mere ability to adhere to 4 HF meds may be a marker for a healthier patient and it those other factors that lead to better outcomes.

Has it ever dawned on people to look at how small the absolute risk reductions are in some of these anointed therapies. Even statins, you are looking at 1-2% ARR. Thats fine, but people are complex, if you had a group that 100% took these meds and 0% did not, you could show differences.

But in the real world, where people have stressful lives, they are taking care of children, grandchildren, sick elders, difficult marriages or jobs, the idea of taking meds for a 1-2% ARR of a nonfatal event over the next decade isnt high priority.

Victor Montori from MAYO rings in my ear. Hes called for doctors to understand the work of being a patient and focus on minimally disruptive care. Pick the highest value thing a patient can do. Dinking around with a SBP of 145 might pale in comparison to helping a patient eat less salty snacks, or helping her carve out 15 min per day for a walk.

In retrospect... I think ACCESS may have been one of the best studies from ACC. Congratulations to David Campbell et al.

JAMA Network Open has published a survey of NHANES data from 1999-2018 looking at the prevalence of metabolically healthy obese patients.

This was defined as a BMI greater than 30, but no metabolic disorders, such as hypertension, blood glucose, or lipid issues.

Their cross-sectional study suggests that the age-standardized proportion of metabolically healthy obesity increased among US adults from 1999 to 2018.

Absolute numbers went from 10.6 to 15% in 2015-2018.

Here is my problem with this: I dont think the words healthy and obese belong in the same category. The mean age of these patients were mid 40s.

What do you think will happen to these patients in their mid-50s or mid 60s.

This is what I tell patients who are overweight. You may be skirting issues now, but to preserve quality of life in the future, not just cardiac health, but bone and joint health (mobility), we should work on strategies now.

I think we do a great disservice to patients with high BMIs, by declaring them metabolically healthy.

I always start my discussion by saying I am not a preacher, and I worship at the altar of liberty, and I recoil against all forms of coercion, but as your health adviser, I would encourage you to consider these strategies. Because, regardless, of your labs, having a BMI of 33 puts you at risk for future problems.

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Mar 17 2023 This Week in Cardiology Podcast - Medscape

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The mission of the City of Austin Parks and Recreation Department (PARD) is to Inspire Austin to learn, play, protect and connect by creating diverse programs and experiences in sustainable natural spaces and public places. The results of this survey will help to define current resident needs for parks and recreation, as well as shape the park system for future generations.

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Our Parks, Our Future: Austin Parks and Recreation Long Range ... - SpeakUp Austin!

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One way to stay health? Kids at Saturdays Boyertown Wellness Fair were encouraged to try walking a tightrope (at top) as part of its obstacle course challenge

BOYERTOWN PA Six potential future James Beard culinary award winners arrived Saturday morning (March 18, 2023) at Boyertown Area Senior High School with food-laden platters in their arms, the glint of competitive spirits in their eyes, and broad smiles on their faces.

All were elementary school students.

And all were at the high school not only because they are talented chefs, but also because they wanted to teach the public that eating healthy can also be delicious.

The six were Finley Scheidler, in kindergarten at Boyertown Elementary School; Grace Monterano, in kindergarten, and Zoey Hapenovich, a first-grader, both at Gilbertsville Elementary; Madison Boardman, a second-grader at Earl Elementary; Zoey Davis (at right), a third-grader at Washington Elementary; and Evan Conver (above), a fourth-grader at New Hanover Elementary.

They were selected from among groups of competitors to become finalists in a Kids Celebrity Chef battle. It was one of many activities planned for the 16th annual wellness fair held by the Wellness Council of Boyertown. The council is one of several programs sponsored by Boyertown Area Multi-Service, and specifically looks to help area residents happily enjoy long, full, and satisfying lives.

Dont envy the panel of seven judges who were tasked with choosing a consensus favorite from the field of strong contenders, or members of the public who also cast votes for winners as the fair ended. They faced tough choices.

Scheidler offered up Banana Oat Cookies. Monterano supplied Loaded Bear Paw Apple Nachos. Hapenovichs dish was a Sassy Salad with Orange Vanilla Vinaigrette. Boardman brought Veggie-Packed Pizza Rolls to the table. Davis handed out her own Zoey Burger. Conver whipped up Brownie Batter Dip, accompanied by crunchies. Visitors to the chefs tables got to taste free samples of their entries.

As their guests chowed down the chefs described what was in their creations, why they represented healthier choices, and how they could be easily reproduced by anyone at home. They even distributed copies of their recipes for those ready to experiment.

Ultimately, the judges choice was Hapenovich and her Sassy Salad (above at left), the council later reported. First-place winner in the public vote was Boardmans pizza rolls (above at right), followed by Davis and her burgers in second, and the Monterano nachos, third.

The value of exercise also was a persistent theme Saturday.

Visitors could participate in a walk or a run and the days weather was beautiful for either. Three different presentations highlighting Zumba, crossfit training (above), and dance were held during a 90-minute period in the Bear gym. Senior citizens were invited to try their hand at a walking Bingo game. A physical obstacle challenge for kids also was set up in the Cub gym.

Sponsors for this years edition of the wellness fair were the Pottstown Area Health and Wellness Foundation, the Healthy Kids Running Series of Boyertown, Thrive Acupuncture Center, Keystone Running and Walking, Frecon Farms, Kimberton Whole Foods, Walmart, and Ritass Water Ice of Boyertown.

A list of 20 health-and-wellness related vendors introduced visitors to their services and products. All said they were impressed by the size of the attendance; some added they have been part of the fair for years.

Photos by The Post

Excerpt from:
Wellness Fair a Den of Healthy Eating and Exercise - The Post - The Sanatoga Post

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The ability to see and maintain ocular health can often be taken for granted, but as one of the bodys primary senses, vision deserves protection and care. Maintaining ocular health involves the examination and assessment of all of the structures in and around the eyes to determine overall health and diagnose eye disease. Within Puget Sound Naval Shipyard & Intermediate Maintenance Facility, employees rely on their sight to avoid dangers, detect potential risks and perform daily tasks. Taking care of the eyes should be a priority just like eating healthy and physical activity.

According to PSNS & IMFs Occupational Safety and Health Manual Volume II, Chapter 8, employees are required to wear appropriate eye-protective equipment when working in eye-hazard areas or while performing eye-hazardous operations such as machining parts, handling chemicals, using power tools, working on pressurized systems and performing overhead work. Personal eye and face-protective devices can go a long way but may also be used in conjunction with machine guards, engineering controls, and rigorous manufacturing and personal safety practices. Protecting employees vision is something the shipyard takes seriously, and a robust eye-protection program is in place. Bob Neal, Code 106.22, Environment, Safety and Health Programs Office, industrial hygiene program manager, offers the following on eye wellness at PSNS & IMF:

The most significant risk to eye health in the shipyard is employees not wearing safety eyewear where required based on the presence of a hazard or signage. Eye injuries are one of the most preventable injuries. However, employees not wearing safety eyewear is the most reported personal protective equipment deficiency to code 106 every month.

Most injuries to the eyes for employees in the shipyard involveforeign bodies from work that occurs. In addition, Code 106 has had reports of foreign bodies to the eyes as a result of employees taking off their eye and face protection incorrectly. It is recommended that employees practice the shipyard bow. This is when an individual closes their eyes, bends over and removes eye and face protection, preventing debris that may have accumulated on their body or PPE from falling directly into the eyes.

If a point-of-use station is out of safety eyewear, employees can obtain a pair from the various logistics and kitting sites located throughout the shipyard.

As part of PSNS & IMFs mandatory training, eye wellness and protection are addressed. For more information on the shipyards eye protection program, visit the PSNS & IMF directives library or visit the Code 106 SharePoint page. Employees can also reach out to their shop or codes safety advocate who can assist with answering questions, conducting sight assessments of worksites, and assist with alternative safety eyewear. Additionally, the optometrist at the shipyard branch clinic can answer questions and provide assistance with prescription safety eyewear.

There are also ways to help maintain ocular health outside of the work environment. Some actions include:

Get regular comprehensive dilated eye exams.

Know your familys eye health history. Its important to know if anyone has been diagnosed with an eye disease or condition, since some are hereditary.

Eat right to protect your sight. In particular, eat plenty of dark leafy greens such as spinach, kale, or collard greens, and fish that is high in omega-3 fatty acids.

Maintain a healthy weight.

Wear protective eyewear when playing sports or doing activities around the home, such as painting, yard work, and home repairs.

Quit smoking.

Wear sunglasses that block 99 percent-100 percent of ultraviolet A (UVA) and ultraviolet B (UVB) radiation.

Wash your hands before taking out contacts and cleanse your contact lenses properly to avoid infection.

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With an eye toward the future: Taking care or your eyes should be ... - Naval Sea Systems Command

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Work hard, play hard, and then take it easy at one of Worths favorite spa resorts.

Wellness vacations have become one of the fastest-growing trends in travel, and its no wonderthe pandemic fundamentally changed how we think about our health. Plus, the solitude of the lockdown caused anxiety and depression to spike worldwide. Hotels and resorts have responded with innovative new programs that address clients physical and mental needs, whether its a mindfulness treatment to relieve stress or diagnostic tests that help build a plan for lifelong longevity.

Worth has identified the best places to reboot your health, wellness, fitness, and even your palate in 2023. The choices for setting, treatment options, and activities are vastfrom a secluded desert oasis to a Japanese-inspired wellness center. These resorts offer packages that promise to transform your health, your well-being, and your approach to life.

Read on to find the perfect spa for your wellness journey in 2023.

Canyon Point, UT

Amangiri means Peaceful Mountain, a perfect moniker for this low-key but ultra-luxury retreat thats become a favorite amongst A-listers. At the border of Utah & Arizona, Amangiri rests among five national parks, several national monuments, and the Navajo Nation Reservation, which inspires its wellness and culinary offerings. Spa journeys are designed to restore hozho, Navajo for beauty, harmony, balance, and health. Signature treatments offer comprehensive programs for all that ailsGrounding, for those seeking reconnection, stillness, and perspective; Purifying, for those seeking lightness, breathing space, and a fresh start; and Nourishing, for regeneration, recovery, and healing. Movement Journeys take you into the stunning desert landscape for restorative treatments, including hikes, yoga, and Pilates. Depending on time and desire, these programs can also include guided canyon tours and walks on one of their via ferrata trails, one of which ends on an iron climbing path designed to traverse difficult mountain landscapes and spans over a 400 ft. gorge.

Walland, TN

Situated on a working farm surrounded by the Smoky Mountains, The Wellhouse at Blackberry Farm emphasizes the connection between the natural environment and the health of our bodies. Wellness programs are informed by the seasons, and ingredients for all treatments aim to utilize flowers, herbs, fruits, vegetables, and other healing elements from the farm and local area. Sign up for a Lavender and Vanilla Bourbon body drench, for example, or an Appalachian Body Purification scrub and mask created with ground coffee, sarsaparilla, honey, tobacco, and black silt clay. Understanding the why behind their approach is essential, so Blackberry offers Learning Lectures to help guests understand more about healthy lifestyle choices. New treatments available include Deep Healing Woods Offering: Flower Essence Foraging Meditation, a forest bathing experience where guests learn about flower essences through trailside foraging on the way to their mountaintop wellness platform; and, Slowing Down and Tending the Spirit with Charlotte Hardwick: in a small group setting, Charlotte will offer meaningful and intentional practices to balance and nourish both mind and body.

Morristown, AZ

If the idea of soaking in a natural spring creek under the sun surrounded by the beauty of the desert sounds like the perfect way to spend your time, then Castle Hot Springs is the spa for you. The historic resort was once a retreat for Gilded Age A-listers like the Vanderbilts, Astors, and Rockefellers. It remains one of the top spas in the U.S. due to its main attractiona network of mineral-rich, geothermically heated underwater streams that emerge into a succession of pools. Castle Hot Springs offers off-the-grid, immersive wellness experiences inspired by the unique elements of the surrounding desert. You can choose from one of their immersive wellness packages: Zen, Adventure, or Wellness Through Waterand the resort will build a custom itinerary based on your needs and desires. This May, theyre offering a Sleep Retreat3 nights centered on reforming your sleep habits, which sounds positively dreamy.

Lenox, MA

Located in a 19th-century manor nestled in the Berkshires, Canyon Ranch Lenox aims to give you the space, and the comfort, to focus on your well-being. When you book your stay, you are prompted to answer the question: What Leads You Here? Guests are encouraged to choose a Pathwaycurated experiences based on wellness intentions. Pathways Plus includes medical-based immersive experiences, like an Executive Physical in which you work with an integrative physician to evaluate your bodys processes and develop a complete health profile and plan. All overnight stays include meals, access to spa and fitness classes, and resort activities like hiking, paddle boarding, tarot card readings, and more.

Los Angeles

Cant get away to a desert-island retreat? Let me introduce you to the Fairmont Spa, an urban retreat that was part of a $2.5 billion renovation of the storied Century Plaza Hotel in LA. This showpiece features the most modern wellness treatments, like Biohacking, a program that combines infrared technology, neuroscience, and compression therapy to improve sleep quality, reduce stress, and support mindfulness. Available as a 30-minute Power Nap or a more extended block of 60 or 90 minutes. The spa also features signature facial treatments by Dr. Rita Rakus, one of the leading medical professionals in the world of anti-aging.

Kohler, WI

As the title (and brand) would indicate, the approach at Kohler Waters Spa is health through water. Located in the historic American Club in Kohler, WI, the spa offers a menu of hydrotherapy treatments like Glacier Springs, a full-body treatment that incorporates elements of warm and cold (including an ice massage!); Tranquil Tides, which begins with espresso body mud and ends with a magnesium-enriched bath; and a Stillness Bath, an immersive journey of the senses. The latter includes exfoliation, Vichy shower rinse, and moisturizer to promote better sleep and overall well-being. This April 21-23, theyre offering a Longevity and Wellness Retreat, a multi-day experience with a special culinary program, wellness plan, and fitness classes.

Water Mill, NY

The first boutique wellness destination in the Hamptons, Shou Sugi Ban House, is a 13-room retreat that has been on best of lists since its opening. Inspired by the principles of wabi-sabi and global wellness philosophies, the spa guides guests on a path to wholeness through reconnection to the natural world. Youll find specialized treatments like Hydrotherapy Circuitscontrast water therapy alternating between hot, warm, and cold water, to boost circulation, immunity, circulatory and digestive systems; and Sound Therapy, a healthy vibration that results in beneficial cellular-level response and has been shown to reduce stress, anxiety, and insomnia. You can also take to the air with Floating Meditation. This is similar to aerial yoga in that you experience weightlessness through the support of aerial silks and hammocks, all while being guided through a meditation session. Youll also find bodywork, beauty, and fitness programs, along with culinary offerings focusing on brain health, skin health, and nourishing your gut. Set in minimalist, Japanese-inspired buildings, Shou Sugi Ban House offers a place to reconnect with oneself immersed in the healing properties of nature

Calistoga, CA

It would be remiss for us to skip a wine country spa, which has so many incredible places to choose from. Our current favorite is Spa Solage, which rests on 22 acres in the heart of Calistoga, an area blessed with geothermal pools, low-key energy, and access to great wine. A retreat that can be experienced as a quiet solo getaway or as a shared experience with someone you love. Solage offers seasonal spa treatments, including the signature Mudslide treatment, which is a 3-part detoxifying treatment. Solange also offers mineral water therapies, a state-of-the-art fitness center with classes, and a yoga studio. Plus, guests can reserve Pelotons for their rooms, so you dont fall behind on your training. Specialized treatments that might inspire you to bring a friend include the Starlight Nights Bathhouse Experience, an ultra-private retreat that consists of a Mudslide for two, a rose petal bath, candlelight, a bottle of sparkling wine, and chefs bites.

Malibu, CA

Healthy and balanced living through outdoor activities and appreciation of nature are the guiding principles for opening The Ranch, an elite wellness retreat in Malibu, CA. Known for multi-day immersive health, weight loss, and fitness programs, Ranch activities include daily hikes, guided exercise, and locally sourced plant-based meals. And its intenseno option programs are a seven or 9-day commitment for a limited number of guests and include a 5:30 am wake-up call and 3-hour hikes, among other activities. The Ranch also runs a program in Italy and is expanding its footprint to the east coast with a new location just outside of New York City. The NY location will feature health programs that maintain the core elements of The Ranchhiking, fitness, yoga, deep tissue, and a plant-based diet, but those can be experienced over three or four days and in varying intensities. The goal is to offer more options for people who may have been apprehensive to try the program; and, to accommodate the busy schedules of New Yorkers.

Monticello, NY

A residential wellness center located in the Southeastern Catskills of New York, YO1 boasts 66 therapy rooms, a range of recreational activities, and myriad options for a customized health program. Treatment plans for Anxiety Management, Pain Management, Cholesterol & Hypertension, Insomnia, and more are available, as well as a menu of Ayurvedic therapies that you wont find anywhere else. YO1 was founded by Dr. Subhash Chandra as a place to practice self-healing, boost ones immune system, andlets get realdrop bad habits. First-timers might want to book a stay that includes unlimited Yoga and Meditation sessions, with the breakfast package, to ease into YO1.

YO1 Is offering 25 percent off their Winter Wellness

Package through March 31, 2023.

An indispensable guide to finance, investing and entrepreneurship.

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In a recent Fortune interview, tech CEO Byran Johnsonwhose $2 million reverse aging regimen caught the internets attentionsays he wants to live long to enjoy more of what life offers.

I love life, Johnson says, whose rigid medical interventions have given him the heart health of a 37-year-old, skin of a 28-year-old and lung capacity of an 18-year-old, according to his team of doctors. If we can dramatically show that aging can be slowed and reversed, it would change everything for the human race.

He adds: Am I scared of dying? No.

A few years ago, Johnson says he learned to fly a plane, receiving his flying license.

It was stunning to me how well the autopilot flew the plane, he says. I wondered, could I build an autopilot for me and my body. In order to do that, he has put faith on medicine and technology.

His fascination led him to adhere to a strict approach with the goal of reversing aging with the help of a team of 30 from nutritionists to MRI specialists. He undergoes daily body fat scans, routine MRIs, and often, invasive blood and stool sample tests to see the biological age of his organs.

He has 100 different protocols embedded in his day, he says. Johnson consumes a precise 1,977 calories a day, and over 70 pounds of vegetables a month. His breakfast is a standard mix of broccoli, cauliflower, black lentils, mushroom, garlic, and ginger, followed by a meal of nutty pudding with nuts and berries, and finally, a meal of vegetables, berries, nuts, and seeds (along with 15 grams of 100% dark chocolate and 30 milliliters of extra virgin olive oil). He admits to ending his three ounces of red wine a day he used to consume in order to meet the metrics.

With a wakeup at 4:30 each morning, Johnson completes 35 different exercises and takes a list of supplements. It has all been a part of his Blueprint Project, where he measures the health of his organs to determine his rate of aging. He says he plans to continue this regimen forever.

But the data, and the effect his endeavors have on his biological age, is preliminary.

While aging and longevity experts find Johnsons commitment fascinating, they say it poses a concern given the level of discipline and money required to upkeep the routinenot to mention, the limited science available to back up his choices.

In many ways, he is a walking experiment, Dan Buettner, longevity expert and founder of Blue Zones LLC, previously told Fortune. He adds that he is still worth paying attention to, although results in a decade from now will prove more fruitful.

I applaud anybody whos tried to use science to live longereventually, theres going to be an intervention thats going to represent a big leap in life expectancy, he says. I dont think its here yet.

But the uncertainty of whether or not Johnsons approach will succeed doesnt seem to bother him. Is the fountain of youth here right now hiding in tens of thousands of scientific publications and really hard work? he says.

The wealthy CEO does not mind being the guinea pig.

Lets play an infinite game together, he tells Fortune. None of this stems from fear; it all comes from an absolute joy for life and a belief that there are majestic things that await us in our next evolution.

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The strict anti-aging routine of a 45-year-old CEO who spends millions a year to be 18 againfrom diet to exercise - Fortune

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For some time researchers have suggested that a Mediterranean diet high in fresh fruit and vegetables, beans, nuts, whole grains, and sh may help lower heart disease risk and increase life expectancy. An increasing amount of scientific evidence now backs up this notion. Recent studies have linked reduced rates of cardiovascular disease, dementia, and cancers with Mediterranean diets. Medical News Today looked at the evidence and spoke to experts about the science behind the benefits of this diet.

Over the years, many diets have been proposed for keeping healthy or reducing the risk of specific diseases, but few of them have stood up to rigorous scientific scrutiny.

One exception, however, appears to be the Mediterranean diet.

Increasingly, studies are showing that there are significant health benefits for people who follow this eating plan. Not only has research shown that it reduces cardiovascular disease, but it may also benefit cognition, decrease diabetes risk, reduce the risk of some cancers, and alleviate symptoms of multiple sclerosis.

The Mediterranean diet is an umbrella term referring to diets based on the historic eating habits of people who live around the Mediterranean Sea.

According to the American Heart Association, which recommends this type of diet for cardiovascular health, its key features are:

The Harvard School of Public Health adds to these recommendations, emphasizing the importance of healthy fats olive oil, avocados, nuts, and oily fish.

It advises that people should eat red meat only occasionally, but get their protein from fish or seafood at least twice a week and eat small quantities of poultry, eggs, and dairy most days.

Although water should be a persons main drink, people may also drink one or two small glasses of red wine each day, as per the traditional Mediterranean diet.

Researchers add, however, that a healthy diet should also be paired up with some form of enjoyable physical activity every day.

Dr. Scott Kaiser, a geriatrician, and director of Geriatric Cognitive Health for the Pacific Neuroscience Institute at Providence Saint Johns Health Center in Santa Monica, CA, noted:

Research supports the benefits of adopting healthy lifestyle habits and indicates the critical importance this can play in shaping our future individual and collective health. [] Start with including lots of fresh vegetables especially green leafy vegetables and then enjoy fresh fruits like berries and other antioxidant-rich foods, along with fish, olive oil, and other foods rich in brain-healthy omega-3s.

Mediterranean diets have long been associated with benefits to cardiovascular health. In the mid-20th century, the Seven Countries study showed that dietary patterns in the Mediterranean and in Japan in the 1960s were associated with low rates of coronary heart disease and all-cause mortality.

Since then, research has shown that this type of diet not only benefits cardiovascular health, but it also reduces the risk of many other health conditions.

And recently, evidence has been increasing for the wide-ranging health benefits of following a Mediterranean diet. But what makes Mediterranean diets so healthy, exactly?

The Mediterranean diet is characterized by high fruit and vegetables, high fiber, high levels of good fats, moderate intakes of fish and meat, low amounts of high processed foods and sugary treat foods, noted Dr. Eamon Laird, a visiting research fellow at Trinity College, Dublin, in Ireland.

These food components give high amounts of fiber, good fats, antioxidants, polyphenols, vitamins and minerals choline, vitamin C, potassium, B-vitamins, vitamin D from fish, etc. [and] proteins which give health benefits throughout a large number of organ and tissue systems, he explained.

Lots of research has investigated the effect of a Mediterranean diet on the risk for cardiovascular disease (CVD).

A meta-analysis of several studies published in March 2023, with a pooled sample of more than 700,000 female participants, has found that, by adhering closely to a Mediterranean diet, women reduced their risk of CVD by 24%, and their risk of death from any cause by 23%.

According to Dr. Laird, [w]omen are also much more likely to stick with the diet compared to men, which could explain why we see more of the health benefits in women.

The meta-analysis seems to confirm the findings of previous research. For example, in 2015, another meta-analysis had found that the Mediterranean diet could be a major factor in preventing CVD.

And it was the complete diet, rather than any particular aspect, that seemed to have this effect, as Dr. Joanna Hodges, an assistant teaching professor of nutritional sciences at Pennsylvania State University, told MNT.

[The study] concludes that no specific component of the Mediterranean diet has been shown to be as beneficial as the whole diet [in CVD prevention], she told us.

There is also increasing evidence that the diet may enhance cognitive function. A study published in March 2023 that used UK Biobank data has just reported that individuals with a higher adherence to a Mediterranean diet had up to 23% lower risk for dementia compared with those who had lower adherence to a Mediterranean diet.

The study, which used data from more than 60,000 people, concluded that the Mediterranean diet lowered dementia risk even in those with a genetic predisposition for dementia.

The authors conclude that adopting a diet high in healthy, plant-based foods may be a strategy for reducing dementia risk.

Another study, also published in March 2023, which looked at postmortem Alzheimers pathology, found that those who had followed a Mediterranean or MIND diet, particularly one rich in leafy greens, had a much lower beta-amyloid load.

Beta-amyloid is thought to be responsible for many of the symptoms of Alzheimers disease.

The diet may also be beneficial for people with multiple sclerosis (MS). A preliminary study to be presented at the American Academy of Neurologys 75th Annual Meeting in April 2023, found that people with MS who followed a Mediterranean diet had a 20% lower risk of cognitive impairment than those who followed it the least.

The diet has been found to both reduce the risk of some cancers and improve the efficacy of some cancer treatments.

A 2019 review found that high adherence to the Mediterranean diet was associated with a lower rate of several cancers, including breast, colorectal, and prostate cancers.

This study concluded that the antioxidant and anti-inflammatory properties of components of the diet prevent and counteract DNA damages and slow down the development of various forms of cancer.

For prostate cancer, recent research has shown that eating a diet high in colorful fruits and vegetables both reduces the risk of developing prostate cancer and speeds recovery in those who undergo radiation therapy for the disease.

The studies, from South Australia, found that diets high in lycopene and selenium reduced the risk.

Tomatoes, melons, papayas, grapes, peaches, watermelons, and cranberries are rich in lycopene, and white meat, fish, shellfish, eggs, and nuts contain high concentrations of selenium. All of these are recommended in the Mediterranean diet.

And it is not only prostate cancer patients whose treatment may be more effective on a Mediterranean diet.

A recent study presented at UEG Week 2022 found that the diet was significantly associated with an improved response to immunotherapy drugs in people with advanced melanoma.

Although the exact mechanism by which the Mediterranean diet benefits health is unclear, there is increasing evidence that the diet can have five main effects:

Dr. Laird explained to MNT how some components of the diet benefit health:

Omega-3 fatty acids, phytosterols, resveratrol, vitamins, and polyphenols may contribute to lower levels of inflammation (CRP, inflammatory cytokines), and may improve endothelial function. By reducing levels of inflammation, improving blood flow, improving insulin sensitivity, and improving lipid metabolism, by default you are also reducing some of the major risk factors for CVD, cognitive decline, cancers, and diabetes.

Studies have found that it is best to take in these nutrients in their natural form as part of a healthy diet, such as the Mediterranean diet.

Although they can be obtained through supplements, there may be side effects to taking excessive amounts.

The Mediterranean diet is just one of many diets that have health benefits. Others include the MIND, Nordic, and DASH diets.

The common thread throughout all the [healthy] diets is a heavy influence of plant foods, which we see [] has numerous benefits in increasing dietary fiber, antioxidants, phytonutrients, vitamins, and minerals, said Kate Cohen, a registered dietitian at the Ellison Clinic at Saint Johns, part of the Ellison Institute for Transformative Medicine and Providence Saint Johns Health Center in Santa Monica, CA.

So, key to any healthy diet is incorporating plenty of vegetables, whole grains, and healthy fats. Most importantly, any dietary changes made should be long-term and sustainable to give health benefits.

Long term it [the Mediterranean diet] may be difficult to follow in its true form, particularly to those accustomed to processed food diets. A good approach would be to slowly integrate components into your current diet and to build slowly again variety is the spice of life and we should have a varied and diverse diet and not rely solely on one dietary pattern to meet all our needs and requirements and tastes food is to be enjoyed too!

Dr. Eamon Laird

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Can a Mediterranean diet help keep heart disease, dementia, and cancer at bay? - Medical News Today

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How to have a healthy gut

After years of pain, the diagnosis of coeliac disease was a crucial turning point for Lizzy Davies. She explains the changes it forced her to make and how she learned to love food once again

Sat 18 Mar 2023 09.00 EDT

It starts with a strange tingling on my tongue as I get on the tube in central London. About five minutes later, I start to wonder if I might feel a little faint (or is it just really, really hot down here?). After 15, I know: Im going to vomit the entire contents of my stomach into a bag full of orchard fruits from my friends dads garden. Have some apples and pears from Normandy, shed said, charmingly, just an hour or two earlier, as we sat down for my 40th birthday afternoon tea. Little did she know the horror that was to be unleashed on that inoffensive little tote.

A few minutes later, as I stand at the side of the road in north-east London, puking into a bin in broad daylight, it occurs to me that people must think Im drunk. But alcohol has nothing to do with my current predicament. You can blame that entirely on the scones. Or perhaps the sandwiches. I certainly have my suspicions about the dainty little tart whose pastry tasted so good, so buttery, so, well, not gluten-free, that I double checked with the waitress. But thats the thing about being coeliac: youre often not quite sure what the culprit was. You just know theres been a crime and your poor, long-suffering gut is the victim.

It was towards the end of a two-year, pasta-filled stint in Italy as the Guardians Rome correspondent that I realised something was seriously wrong with what my mother would term my insides. I remember calling her after a trip to Venice (I think it had been to cover George Clooneys showstopper of a wedding now theres a nice contrast for you), convinced that the agonising guttural cramps and debilitating fatigue I was experiencing were due to Giardia, a tiny parasite that spreads diarrhoeal disease. But it says on the internet that you generally only get Giardia from travelling to far-flung places where theres no clean water, my mum said, or something to that effect, gently, and doubtfully. Ive been to Venice! I wailed, insistent that the pungent waters of the Grand Canal had left me bedridden. I wasnt fooling either of us.

Several months later after weeks of mysterious and relentlessly unpleasant gastrointestinal symptoms I finally went to the GP in Britain. I had visited a doctor during a grim holiday in the US when I was largely unable to leave the apartment but Id been prescribed antibiotics, which had done nothing, and stung for several hundred dollars, so I wasnt feeling optimistic. But I was desperate: my illness had come to dominate my life. I had lost a huge amount of weight. I was so weak I ended up leaving Italy without telling many people because I simply didnt have the energy physical or mental to call them, let alone meet. (If youre one of them, sorry.)

But this doctor was great, and it was only in retrospect that I realised quite how unusual she was. Upon hearing my symptoms she immediately referred me for a blood test, and within days she called me at work to tell me the news: my bloods had shown I was severely anaemic and I had coeliac disease. What, I remember saying, that thing with gluten? No way! When I was really sick the only thing I could stomach eating were those little salty wheat crackers; I would eat packets and packets of them Oh. The cogs of my brain started, slowly, to turn.

I got lucky with my doctor. Plenty of people, Ive since learned, struggle for years with all the symptoms of coeliac disease bloating, diarrhoea, vomiting, heartburn, brain fog: a veritable smrgsbord of delights without ever being diagnosed. As it was, I was told to continue eating gluten until I could have the biopsy that would confirm my diagnosis by showing damage to my small intestine. And then? What was the treatment, I wanted to know? When could I go back to the crackers?

The answer was short, and blunt: never. The only way for someone with coeliac disease an autoimmune condition that, if undiagnosed, can lead to the slow damage of organs and bowel cancer is to give up gluten for ever. Now, given that this is a protein that is found in wheat, rye, barley and, due to high levels of cross contamination, oats that can feel like a mammoth challenge. It means, obviously, no (normal) scones, no cakes, no sandwiches. It also means no beer, no Colmans mustard, no soy sauce. Do not sample that street food, do not take a punt on that new chippy, do not linger beside the festive buffet.

It is the end of one era of your life, and the beginning of another. Of course, theres a sense of loss. But by that point many people are so glad to finally have an answer to their troubles that they are happy to start afresh. I certainly was. It was worrying enough to hear about my anaemia, which was so bad my GP said I would in previous years have been hospitalised. (These days industrial-strength iron tablets did the trick.) On top of that a bone scan showed I had osteopenia, the precursor to osteoporosis. I was in my early 30s. The consultant said Id probably had coeliac disease for about a decade without knowing it.

I was desperate, therefore, to feel healthy and energetic again although I did wonder if maybe it had been so long I had forgotten how that felt. I threw myself in to decoding this new and unfamiliar world: one of scanning each label on every item of food to see if I could eat it or not (bewildering, to begin with, but now I do it without even thinking about it, my brain like a barcode-reader). Shopping took a lot longer. Eating in restaurants was a minefield. (I am lucky that my partner is a fantastic cook I am hopeless.)

Going to friends houses was excruciating. It is incredibly difficult, especially if youre a chronic people pleaser like me, to say to someone who has tried their hardest to cook something gluten-free that you still cant have it because theyve put in one forbidden ingredient or used the same pan for normal and GF pasta or sprinkled some soy sauce on at the last moment or, well, the list of unfortunate potential errors is, sadly, endless. Its best for everyone if I just bring my own. I do the same when I travel abroad for work, which is on the one hand soul-destroying in countries like Lebanon, with some of the most delicious cuisine known to man, but frankly reporting is easier if youre not also trying to vomit into your handbag and Id rather not take the risk. Having said that, the best gluten-free bread Ive ever had, bar none, was in Bethlehem.

If youre reading this because you have been recently diagnosed, please, dont worry. You will feel healthy again! You will enjoy food again! It will be a bit different, but after a few years you wont even notice. It becomes normal. Theres a huge variety of gluten-free food in the shops, the kind that coeliacs couldnt have dreamed of 30 years ago. The M&S Made Without Wheat range is a personal favourite, though its not cheap, and I have recently discovered Leighs gluten-free bakery, which makes mouthwateringly good focaccia and delivers coeliac-friendly doughnuts to my door: the dream! Oh, and I know I said no soy sauce but actually tamari is just as good.

Though it may not feel like it to begin with, you can still eat a huge range of food on a gluten-free diet: fruit, vegetables, pulses, potatoes, rice, and, depending on your diet, dairy, meat and fish. If anything, my diagnosis has made us cook more from scratch and more healthily as a family. Our kids are educated in the details of the gastrointestinal tract: the five-year-old has been known to do a highly dramatic full-body imitation of my small intestines villi collapsing, vanquished by the deadly enemy: wheat. I have found the best gluten-free bakery in Paris, and mastered the art of a GF sticky toffee pudding.

One day, perhaps, I may even brave an afternoon tea again. But not any time soon; Im still having flashbacks to that tote bag.

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Only one in 10 adults consume the recommended daily vegetable intake, the Centers for Disease Control and Prevention says. And while a regular intake of vegetables is crucial to a healthy diet, food insecurity in 27% of American households shows there are significant barriers to accessing vegetables to cook at home.

If youre looking to increase your daily vegetable intake, look no further. Heres a guide to the mostnutrient-dense veggies,plus tips for incorporating more fresh and frozen greens into your diet.

When it comes to vegetables, registered dietitian and nutritionist Danielle Crumble Smith says "dont discriminate."

She says there isnt just one "healthiest" vegetable, though there are some particularly nutrient-dense options to keep an eye out for. Here's a look:

"Dark leafy greens get a lot of attention and for good reason," she says. "They have vitamin K, theyre rich in calcium and a host of different antioxidants."

Most people think of spinach when they hear "leafy greens,"but Crumble Smith recommends widening your palateand trying chard, collard greens, mustard greens or beet greens.

What is the healthiest fruit?: This one is high in antioxidants and has cognitive and cardiovascular benefits.

Cruciferous vegetables make another great addition to one's diet. Those include broccoli, cauliflower, Brussels sprouts, asparagus, cabbage andbok choy, among others.

Cruciferous vegetables contain fiber, phytonutrients to prevent cellular damage and indole-3-carbinol, a compound shown to decrease estrogen dominance and reduce the risks of estrogen-related cancers as well as colon cancer, Crumble Smith says.

But there are some specifics to look out for when it comes to vegetables and your specific dietary needs. (As always, consult your physician if you have specific questions related to your diet.)

Spinach, beet greens and chard contain oxalates, which can bind to minerals like calcium and inhibit their absorption. For this reason, Crumble Smith recommends that people who are dairy-free should look outside of leafy greens to satisfy calcium needs.

People who have had oxalate kidney stones and want to prevent future recurrence may also want to be wary of vegetables with high oxalate content, though she says drinking enough water every day can also decrease the risk.

Crumble Smith says these vegetables are still good sources of vitamin K, lutein and vitamin C, so its not a reason to avoid them, or any other vegetable, completely.

Starch vegetables, which include potatoes, corn, squash, peas and carrots and others, often get a bad rap because of their carbohydrate content.

"Those have a host of nutrients, but also do provide carbohydrates and they can elevate blood sugar levels,"Crumble Smith says. "People who have diabetes or any sort of insulin resistance and people who have weight loss goals, over-consuming carbohydrates could interfere with their weight loss."

But that doesnt mean you should avoid starchy vegetables theyre an excellent source of fiber and potassium, which can help control high blood pressure.

Crumble Smith says starch vegetables in one's diet can fuel runners for longer distances and assist with recovery.

How to eat less ultra-processed foods: Avoid health risks with these new practices

What foods are high in iron?: Here are some healthy options to add to your diet

The U.S. Department of Agriculture recommends 2 to 3 cups of vegetables per day for adult women and 3 to 4 cups for adult men. Here are a few examples of what counts as "one cup" of vegetables:

Tossing extra vegetables into soups, stews and sandwiches is also a good way to reach your recommended daily intake. But if that doesnt sound appetizing, try these tips from Crumble Smith:

Your instinct may be to look for fresh vegetables rather than stocking your freezer with frozen ones. But unless youre buying them locally and know exactly how long theyve been sitting out since being harvested, Crumble Smith says frozen veggies actually have more to offer.

"Theyre flash frozen at their peak stage of ripeness when all those nutrients are there and preserved,"she says. "Frozen veggies are a great, very nutrient-dense option and theyre also really good for people who forget there are veggies in the fridge that might be going bad before they get to it."

Where are all the eggs?: Try these eggless recipes amidshortage, rising prices

Just Curious?: We're answering your everyday questions

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What is the healthiest vegetable? There isn't one 'best', but these are great nutrient-dense options. - USA TODAY

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