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Everyone tells us that breakfast is the most important meal of the day, but thats only part of the truth. A great daily multivitamin should be added too.

But what really matters is that the morning is the most important part of our overall day. We discussed this in one of our previous articles here.

With the right morning routine, you can help promote everything from your mood to your metabolism (which helps with weight loss).

When you start your morning off right, not only will you be able to lose weight, you will also be glowing with natural energy. You will also be motivated and prepared to conquer any obstacles that you face throughout the day.

So how can you start your morning off right?

According to one study, obtaining sunlight is one of our main sources of vitamin D.

Vitamin D helps with emotional stability, organ function, and the warmth of its rays lifts our spirits.

But how does it help us with weight loss?

Well, if you alter your morning schedule to soak up some of those morning rays, you will start to feel more energized, motivated, and healthier (thanks to the vitamin D and hormonal changes from sun exposure).

This, in turn, can give you the energy you need to stick to your health goals, go to the gym, or perhaps cook a healthy meal.

Its a lot easier to stick to a weight-loss product (or any health goal) when you feel motivated and energized.

If you consistently get out in the morning for sun exposure, youll also establish an early morning routine. Once you have a routine established, it becomes a lot easier to wake up in the morning.

The point is, people who wake up and eat breakfast early in the morning kick-start their metabolism.

The morning sun also contains higher levels of blue light, which helps normalize your internal circadian rhythm. When your circadian rhythm is working as it should, you sleep a lot better, and have more energy throughout the day. I think everyone could use that.

We need sleep to keep our organs, metabolism, and other important bodily functions running properly.

And guess what? You only need 20-30 minutes of sun exposure in the morning. If you combine it with other activities, you can easily fit it into your busy morning schedule.

Coffee in the sun, anyone?

If you are someone who usually just drinks coffee for breakfast, or even skips breakfast altogether, you are missing out on a massive opportunity to refuel your body with what it needs, and to enable you to hold off your hunger long enough to make smart decisions for lunch.

A high protein intake has been shown to build muscle and keep you fuller longer.

Your body goes through a fast every night when you sleep. Keeping your body full with protein can help with your blood sugar. Your overall caloric intake is going to drop as well because you wont feel the need to snack throughout the morning.

Some people like different types of proteins; my favorite is a great vegan protein powder after a nice workout!

With a full belly, youll be more willing to make health-conscious decisions for lunch because your stomach is not screaming for food all through the morning.

If you are that person that knows that they will want to have a slice of pizza during the day, or will eventually want a piece of cake, treat yourself early. This gives your body ample amount of time during the day to work through it, process it, digest it, and utilize it instead of it sitting in your stomach overnight or after you decide to hit the couch for the evening therefore allowing it to turn to fat instead.

If you want to indulge, do it early while you still have an entire day to burn calories. While it isnt the best scenario for weight loss, cheating with treats early helps your body to not store it as fat so quickly. It gives your body a fighting chance to burn through some of the excess energy before you lay your head down that night.

I know, I know. Cold showers are downright miserable.

Everyone loves a good hot shower in the morning to slowly wake themselves up. But the truth is, studies have shown that taking a cold shower in the morning can help boost your energy levels, your metabolism, and regulate your hormones!

Also, when your body gets cold, you are burning a substantial amount of calories in order for your body to continue to keep you warm, and all of your internal faculties jump on board in order to keep your body healthy. With cold showers, your metabolism will be kicked into high gear.

Cold showers are also a wonderful way to prepare your body for a large breakfast, which will regulate your blood sugar levels and keep your cravings at bay throughout the morning.

It is recommended, however, that you start the first couple of minutes of your shower at your favorite temperature and slowly make it colder. Then you can stay in that cold water for three to four minutes for the maximum benefit.

Fill not just your morning, but your day, with foods that take more time to eat.

When you eat whole foods that contain more fiber, it takes considerably more effort to chew them. In doing so, youre working your jaw more than you usually do, which burns 5% more calories throughout the day than you normally would.

Whole foods like carrots, apples, and brown rice have a plethora of fiber, which will keep your bowels healthy and help you feel fuller longer. Eating fiber-rich foods will help you reduce your overall caloric intake while creating a slight uptick in how many calories you actually burn throughout your day.

This approach might not be enough to shed those 20 pounds youre trying to lose, but every little bit counts! Whats even more important is, eating whole foods improves your overall diet. It will give your body the nutrients it needs to thrive.

And once you get the hang of eating whole foods on a regular basis, and other foods which are allowed under anhcg diet program, your self-confidence will surge and help you to believe in yourself more than you normally would.

When it comes to weight-loss, self-confidence goes quite a long way. (Always buy approved weight loss products).

Being able to implement some of these strategies, just in the morning, will help you to wake up with a smaller waistline day after day after day. Sure, its not a sexy or fast weight loss method. But its sustainable if you stick to itwhich is a lot more effective than losing weight fast only to quickly gain it back.

Give these morning habits a try for 30 days and it will help promote weight loss, regulate your mood, balance your emotions, and aid in your overall outlook for your day.

But remember, these are just tips and tricks. Everyone works differently, so feel free to adapt or change them to fit your needs. Dont think you must implement all of them at once.

It is important, however, to stick to a tip when you try it, because you typically wont see results right away. Give each habit tip a chance (at least 3-4 weeks) to see what wonders it can do for your life.

These morning habits can help you get back on track and promote a healthy lifestyle that is beyond counting calories. Give them a try today!

The post 5 Powerful Morning Habits That Will Help You Lose Weight appeared first on Lifehack.

This post was syndicated from Lifehack. Click here to read the full text on the original website.

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5 Powerful Morning Habits That Will Help You Lose Weight - Nigeria Today

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ATLANTA, GA--(Marketwired - February 15, 2017) - Honduran naturalist and holistic health guru, Dr. Sebi might have been best known for his claims that individuals should be only consuming foods that are identified as 'alkalizing plant foods (the alkaline diet)' to support the claim on his website that, "These foods control the acid level in the body, which protects against harmful mucus buildup that compromises organs and leads to the development of disease." Dr. Nishant Rao -- Medical Director of the nationally recognized weight loss program, Diet Doc believes that this particular claim isn't backed up by the facts. "The truth is that food has a very minor impact on the acid level within the body, which is in fact controlled by the lungs and the kidneys." Dr. Rao continues, "The body's normal acidic range is extremely narrow 7.35 to 7.45. Additionally, the pH for blood (which Dr. Sebi's diet is presumably referring to) is different from that of various cells in various parts of the body." Blood pH is highly regulated by the body, to the point where severe health issues can occur if it is thrown out of range.

Also, Dr. Rao warns that dieters should be aware of additional claims that aren't entirely factual. "Sebi's dietary information includes a few dubious statements such as, 'fruit contains protein'." Dr. Rao states that, "The diet's focus on vegetables that offer very little protein will produce weight loss, but that weight will primarily be muscle and will be very short lived, in addition to an overall negative effect on health and hormones." Dr. Rao believes that rather than merely attempting to eat an alkaline-based diet, individuals should opt for doctor-supervised diet planning that can be individual-specific in order to tackle one's dietary needs. While consuming more fruits and vegetables is always a good choice, overall it is more beneficial health-wise to create a nutritionally balanced diet to address the entire body's needs. Diet Doc offers unlimited dietary consulting with nutritional coaches and medical weight loss experts to help you lose weight quickly and safely. Rather than a one-size-fits all mentality, Diet Doc wants to assess your previous weight loss struggles and create specific diet plans based on your body chemistry.

All patients can get started immediately, with appetite suppressants and clinical weight loss aids conveniently shipped to their homes or offices. New Diet Doc patients can call or easily and effortlessly visit https://www.dietdoc.com to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. Diet Doc Physicians all received specialized training in nutritional science and fast weight loss. Diet Doc reviews each patient's health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patient's age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of Diet Doc patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At Diet Doc, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available 6 days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to Diet Doc for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

About the Company:

Diet Doc Weight Loss is the nation's leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical

Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/

Linkedin: https://www.linkedin.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Dr. Nishant Rao of Diet Doc Prefers Balanced Diet Planning for Weight Loss Over the Alkaline Diet - Marketwired (press release)

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As we age, our bodies change, andit can be difficult to talk about and understand exactly what is happening. Sometimes the changes are embarrassing, and yet they neednt be certain aging issues are quite common, and theres comfort in knowing that were not going about this whole aging thing alone.

With the average female lifespan being approximately 80 years, keeping yourself healthyand active is imperative for longevity.Here are three aging issues that arent necessarily uncommon, but that no one wants to discuss.

Memory loss is a scary topic and not something any woman will readily admit, likely fearing its somethingworse, like dementia or early Alzheimers disease. Those fears are well founded considering that5 million Americans are living with Alzheimers, but if your memory loss feels more like having a senior moment and doesntaffect your daily life, then you can cast your fears aside. Age-related memory loss is relatively common and can develop in those in their early 50s and generally affects those older than 65. Age-related memory loss doesnt appear to continue to get worse as one grows older, and can improve with a balanced diet, regular exercise, vitamin supplements, memory exercises, social interaction and even learning something new. If you areconcerned, though, its always best to talk to your doctor to ensure a proper diagnosis.

It may be funny when someonejokes about how, thanks to childbirth, they now pee a littlewhen they cough and sneeze, but its no laughing matter when it happens to you, especially if it happens regularly. Urinary incontinence affects around 25 million Americans (20% of whom are men), according to National Association for Continence (NAFC). Incontinence is not somethingmost people readily admit. It typically takes a women 6-and-a-half years to talk to her doctor about her incontinence. The stigma around itfuels the myth that it is a normal part of aging or effect of childbirth, but that is not necessarily the case, as incontinence can occur in women in their teens to their 80s. Incontinence can have many causes, from weak pelvic floors to mental or stress incontinence. There are several ways to improve your incontinence on your own, from yoga and Pilates to strengthen the pelvic floor, to eating a balanced diet and mental exercises to train your bladder. Before you start on your own, talk to your doctor to find out the root cause and the best path forward.

As we age, our bone density decreases, and that can lead to easily broken bones, poor posture and an overall loss of quality of life. In fact, fractures are the No. 1 cause of hospitalization in women older than 55, which can lead to loss of independence and depression. Additionally, as we age, we lose 2-3% of bone density each year, and after menopause up to 5% a year, making us even more susceptible to broken bones. To combat this facet of aging, we have to increase bone and muscle health to prevent broken bones and gain strength. Improved balance also plays an imperative role in preventing falls, which lead to broken bones.

For 10 minutes, once a week, you can enjoy a sweat-free session (no yoga pants required!) and move the needle on your bone and muscle health.

State of the art equipment and science-based research are the formula for OsteoStrongs success.

The good news is that there are preventive measures we can take to improve our bone density and muscle health. Performing weight-bearing exercises on a consistent basis canstimulate new bone growth and improve muscular strength.And while youre not likely to recommend your mother or grandmother hit the 24/7 gym to start bench-pressing the pounds, there is a great option that is tailored specifically for the aging population to help improve and sustain bone and muscle health.

OsteoStrong is a safe weight-bearing therapy that usespatented technology developed by doctors as well as scientific research based on Wolffs law, which states that bone will adapt to weighted loads and grow stronger over time. OsteoStrong sessions, which are weekly 10-minute sweat-free appointments, help clients achieve 3-10% increase in bone density over the period of a year to 18 months. Diane Mulloy, who owns three of the five area OsteoStrong locations, saysthat her clients report better balance and posture within five sessions, and could expect to see 73% muscular strength gains in a year of work. She jokes that it may sound too good to be true, But it is. Our clients have reversed osteoporosis and experienced significant relief from back and joint pain in our once-a-week 10-minute session. And we have the results to prove it.

Diane Mulloy owns three of the five area OsteoStrong locations.

Diane has clients of all ages who are enjoying the results of OsteoStrong.

Additionally, the results fromOsteoStrong prove more effective than walking, weight lifting and medicines alone. When we tried the four trigger event exercises in our visit, its easy to see how they can be effective with consistent sessions. The osteogenic loading equipment, which looks like a souped-up workout machine, applies adequate weighted pressure to bones and joints to stimulate bone growth and gain muscular strength without soreness. A clients body is positioned safely to perform the trigger events, and we left feeling good. OsteoStrong sessions have been measured over the course of years to determine how often and how long a client should perform the exercises, and weekly, 10-minute sessions are whatyield optimal results. When a client completes a session, they receive their weekly results to track their performance.

A 69-year old OsteoStrong client of six months shares, My mother had osteoporosis and was hospitalized and underwent extensive therapy for a broken hip and broken leg on separate occasions. I dont want that to be my fate, but I dont enjoy the gym. The quick appointment, client service and results I have seen so far with OsteoStrong make me feel better about my future.

And its not just for women of a certain age. NFL teams use the Biodensity plate equipment in their facilities, and OsteoStrongs local clients range from high school athletes, men of all ages and women in their 40s through their 80s. As Diane says, OsteoStrong is easy, fun and the most effective way to increase bone and muscle strength regardless of your age or fitness level.

To schedulea free bone density scan, contact one of the area OsteoStronglocations found in Belle Meade, Green Hills and Hendersonville. Click here to get started.

This article is sponsored by OsteoStrong. Photography byTausha Dickinson.

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3 Common Aging Issues No One Wants to Discuss - StyleBlueprint (blog)

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In a perfect world, we should be able to eat mountains of junk food and never gain weight. And as one study indicates, eating more food can result in weight loss, it just means you need to eat the right type of food.

According to a recent study by Harvard Medical School, eating more fruits like strawberries, blueberries or apples can help people lose weight, the Telegraph notes.

Scientists found eating more fruit on the daily can prevent weight gain, even if you're eating the same amount of calories.

"Our results suggest that choosing high flavonoid fruits and vegetables, such as apples, pears, berries, and peppers, may help with weight control," Monica Bertoia, of the Department of Nutrition at Havard T H Chan School of Public Health, said in a statement.

Flavonoids are naturally occurring compounds that occur in fruits and veggies, the Telegraph notes, and have been previously linked to weight loss.

"We found that increased consumption of most flavonoid subclasses was associated with less weight gain among men and women aged 27-65 followed for up to 24 years," the study notes.

To test out their flavonoids theory, researchers followed almost 125,000 people between the ages of 27 and 65 for more than 25 years. They looked at participants' diets, lifestyle habits and of course, weight.

Research showed high levels of anthocyanins, flavonoid polymers and flavonols (which are found in blueberries, strawberries, apples and pears) had the greatest impact on weight loss.

Tea and onions were also helpful.

And according to Shape magazine, berries are potent sources of antioxidants which also help protect our body's cells.

They also fight belly fat, provide a good amount of fibre and boost metabolism.

And if you do have a big bulk of berries, you can always freeze them and use them in smoothies or oatmeal.

So yes, it may be a good idea to go out and get some berries today.

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Eating Fruits Like Blueberries Will Help You Lose Weight: Study - Huffington Post Canada

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The worlds heaviest woman Eman Ahmed Abd El Aty , 36, who weighs close to 500kg, arrived in Mumbai on Saturday to undergo a lifesaving bariatric surgery next month for rapid weight loss.

She journey from her hometown Alexandria in northern Egypt wasnt easy. Eman, who is too obese to move and hasnt left her room in 25 years, took a special cargo plane, a truck and a crane to reach Mumbais Saifee Hospital, where the surgery will take place next month.

Bariatric surgeon Dr Muffazal Lakdawala, chairperson of Institute of minimal access surgical sciences and research centre, Saifee Hospital, speaks to HT on Emans surgery and her life before and after surgery.

What is Emans weight?

She weighed 498 kg when they weighed her using an industrial scale 15 days ago at home in Alexandria.

Emam is wider than she is high shes is almost 5 feet wide, measuring 151 cm wide (59.5 in, 4.95 ft) and 141 cm tall (55.5 in; 4.6 ft) and hasnt been able to even crawl for more than three years.

How did you decide to operate on Eman?

He sister Shaimaa Ahmed wrote to me six months ago and asked for help. She had reached out to doctors around the world on social media a year ago but did not get a great response of the risks involved because of Emans excess weight. She searched online and wrote to me, and I felt we had to help her.

Her body mass index (BMI) is 252 -- an indicator of healthy weight calculated by dividing your weight (in kg) by your height squared (in metres) -- when a healthy BMIis 23 or less.

Read |Size matters: When weight loss surgery is a necessity

When is surgery planned for?

Shes being prepared for surgery, which will be done in about a month from now. Shes on a special high-protein diet at home before she came here, as a result of which she lost about 25kg in two weeks. Now that shes in Mumbai, we will but her on a supervised high-protein low-carb ketogenic-like diet that will force her body to burn fat instead of carbohydrates while also helping the kidneys to push out excess fluids collected in her subcutaneous tissue and skin.

Eman should she will be close monitored, of course -- lose 1.5-2kg a day, so we hope to bring her weight actively down by 70-80 kg before the surgery.

How did she end up putting on so much weight?

She was an overweight child, which made it difficult for her to move and led to her packing in more kilos. Eman hasnt walked in more than two decades, she could crawl around a bit till about three years ago, but after what doctors suspected was a stoke, shes been immobile and stayed in bed.

Is a medical condition the cause of her excess weight?

We dont know, we have to study that. Doctors in Egypt incorrectly diagnosed her as having elephantiasis (a parasite infection that affects the lymphatic vessels and leads to water retention in the legs and other parts of the body), which she doesnt have.

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She has obesity-related diseases such as type 2 diabetes, hypertension, hypothyroidism, obstructive lung disease and gout.

A few years ago, she was diagnosed with stoke. Though the movement in her right side is less, she is not paralysed. movement issues may be because of her morbid obesity. We hope to restore full movement after shes lost weight after surgery.

What has been the biggest challenge so far?

Moving her from Egypt to India needed some doing. To prepare her for the flight, she was physically prepared to optimise the conditions for her travel. Travel raises the risk of pulmonary embolism (a blood clot in the lungs), which could have killed her, so she was put on painkillers and a diet that helped her lose around 25kg.

She had trouble getting a visa because she could not go to the Indian Embassy in Cairo for biometrics (fingerprinting) and visa officials had a hard time believing she had not moved out of home in more than two decades.

My twitter appeal to Sushma Swaraj got an immediate response and she ensured Eman got a medical visa within two days.

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How Eman, the 500kg Egyptian woman, will lose weight after surgery in India - Hindustan Times

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36-year old Egyptian woman, weighing around 500 kgs, arrived in Mumbai to undergo a weight reduction programme.

A 36-year old Egyptian woman, weighing around 500 kgs, arrived in Mumbai on Saturday to undergo a weight reduction programme at a city hospital.Arriving here by an Egypt Air flight, Eman Ahmed stepped out of the Chhatrapati Shivaji Maharaj International Airport around 6 a.m. making this her first outdoor visit in over 25 years, an official accompanying her said.Accompanied by her sister Shaimaa, she is due to be under the care of bariatric surgeon Muffazal Lakdawala and his team at Saifee Hospital over the next few months.The woman from Alexandria considered among the heaviest in the world was lifted by a crane onto a waiting truck outside the airport and transported to the hospital with a police escort and an emergency ambulance in tow.The hospital has been making preparations for the patient including a special bed to bear her load.Weight loss surgery or bariatric surgery most people feel that it is a simple and easy way to cut down the extra flab. However, just like any other surgery, bariatric surgery also has its pros and cons. And before you plan to get a bariatric surgery, you need to know if you are eligible for the surgery, what are the complications and other key factors.

One of the foremost and most important things to consider before you undergo bariatric surgery is to check whether you are eligible for the surgery as it has strict medical guidelines. For a person with some underlying diseases, theBMI (basic metabolic index)has to be at least 32.5 and for those with no medical condition, the BMI has to be a minimum of 37.5.As most people fail to understand BMI, in general, a person who is 25kg overweight can be considered for the surgery. For example, if the ideal weight for a person is 65 kg but he weighs 90 kg, then he qualifies for the surgery. However, in some cases, for people who are significantly overweight or have any diseases like diabetes that is not under control, the criterion is lowered. For example, people who are not obese but have uncontrolled diabetes, qualify for the surgery as the cut off in such cases is 15 kg overweight and not 25 kg overweight.

(Read: Does bariatric surgery help you lose weight? (Expert Speak))

Source: IANS

Image source:Shutterstock (Image for representational purpose only)

Published: February 13, 2017 5:36 pm

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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POPSUGAR

I Gained Weight Because of These 3 Lunch Mistakes POPSUGAR TWO DAYS. Holy carb overload. You would have thought I was training for a marathon. I did this for about a year and ended up getting pretty chunky, when I was actually trying to lose weight! I wish someone had told me not to make these three mistakes. and more »

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This week Im going to start a several-part series on questions I commonly hear regarding weight management, a topic that is extremely important to me and is emphasized in my medical practice. Very low calorie diets (also called VLCDs) are diets that involve restricting your calories to less than 800 kilocalories per day. As part of the diet, the individual must incorporate a significant amount of high-quality protein into their diet to keep their muscles from shrinking and to preserve normal body functions. These diets do work. Men can expect to lose about 5 pounds per week, while women can expect weight loss of 3-3.5 pounds per week if they are faithful to the diet. While theoretically somebody can plan to make home-cooked meals and keep them under 800 calories, most people combine meal planning with meal replacement protein bars and shakes. In my own clinic, where we offer a Weight Management Program, this is one of the diet choices that patients can use to meet their weight loss needs.

Here is the catch with VLCDs: these diets MUST be medically supervised. The main reason is that certain changes can happen to the body during the rapid weight loss process that must be watched for by a medical professional. For starters, one will usually notice that they urinate more. This is especially noticed early on, so drinking plenty of water and monitoring for dehydration is very important. When you are urinating more, you may also lose sodium and potassium in your urine, so this too must be monitored by a physician. Rapid weight loss from any diet or bariatric surgery procedure also leads to a higher risk of gallstones, so the physician may want to put you on a medicine to help prevent stones from occurring. If you suffer from gout, your physician would also want to make sure you are on a medicine to keep your uric acid levels down, since uric acid levels will sometimes rise with these diets. The rapid weight loss also often requires adjustment of certain medications, such as blood pressure or diabetes medicines. These adjustments should be left to your medical provider to make.

One other reason why these diets must be medically supervised is that not everyone is a good candidate for this type of diet. For example, children, the elderly, type 1 diabetics, those with cardiac rhythm problems and cancer patients among others should avoid this diet. Always consult with your doctor as to whether you have any health conditions that would prevent you from starting this type of diet.

While this is a diet that produces significant weight loss, I do not recommend it as a permanent lifestyle change. When I have prescribed these diets, once the patient is at their goal weight, I will typically transition patients to a higher calorie, balanced diet in combination with physical activity that helps prevent weight regain.

Always consult your healthcare provider before implementing any advice given in this column.

Dr. Roy Barco welcomes your questions concerning health and wellness. Please facebook him at http://www.facebook.com/roy.barco.5 where you can submit questions for the column, or write to:

True Medical Group

Shoals Professional Building

203 Avalon Ave, Suite 120

Muscle Shoals, AL 35661

256-286-4026

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Do Very Low Calorie Diets Work and Are They Safe? - courierjournal

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All cholesterol is not equal. It comes in healthy and unhealthy forms, and doctors have long advised people to cut back on the bad cholesterol, LDL , found in red meats and fried foods. The good kind, HDL, pulls out the LDL that builds up on blood vessel walls and raises risk for a heart attack. Upping levels of HDL may therefore protect the heart from damage.

That's the theory, but studies looking at HDL levels and heart disease events haven't always shown that higher HDL levels lead to lower risk of disease. Scientists may finally know why. In a new study of nearly 300 people at high risk of heart disease, published in the journal Circulation , researchers found that just having high levels of HDL may not be enough to make a heart healthy. But the Mediterranean diet may help HDL to work more effectively.

The people in the yearlong study were randomly assigned to eat either a low-fat diet with little red meat and plenty of fruits and vegetables, or one of two versions of the Mediterranean diet : one enriched with olive oil and the other with nuts. After the year, the researchers compared the blood cholesterol levels of the participants to their starting levels. They found that only the people who ate the low-fat, non-Mediterranean diet lowered their total and LDL cholesterol levels, but that the people eating the two Mediterranean diets had better-working HDL.

The scientists, led by Montserrat Fito from the Hospital del Mar Medical Research Institute in Barcelona, knew this because they took other measurements of how well HDL was working. The group that ate the diet higher in olive oil showed the most improvement in HDL function; their HDL was better able to pluck out LDL from heart vessel walls and shunt them to the liver for removal, and it was better able to work as an antioxidant, protecting against the inflammation-related damage that can weaken blood vessels and make them more vulnerable to heart attack-triggering plaques. The HDL in this group was also better able to keep the blood vessels elastic and pliableimportant, since hardened arteries are more susceptible to damage.

Our hypothesis is that all the antioxidant compounds in olive oil bind to the HDL particle and preserve [it] from oxidative stress, says Fito. And that maintains the HDL in better quality.

The people eating the Mediterranean diet enriched with nuts also had some increase in HDL function, but the olive oil seemed to outwork even the nuts.

Its important to note that none of the three diets boosted the amounts of HDL considerably. While diets rich in fruits, vegetables and antioxidants, like the Mediterranean diet, can increase levels of HDL, experts say that other methods, including regular exercise, may be better. Scientists at drugs companies still havent found a drug that can increase HDL levels, either. Based on these new results, they may have to focus not just on increasing amounts of HDL, but also on making sure that HDL is working optimallyan effect olive oil seems to have naturally.

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Why Olive Oil Is So Good for the Heart - TIME

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One of the latest diet fads is the blood type diet. Although this approach is based on our blood types, it lacks scientific evidence. This diet, recommended by Peter J. DAdamo, is based on the theory that different blood types A, B, and O react differently to the food you eat.

In fact, they react differently to various factors such as stress and anxiety. DAdamo claims that people with a particular blood type are susceptible to certain diseases or health conditions.

Antigens A, B, and O are genetic markers and are present everywhere in our body. These markers bind with certain food ingredients such as lectins (a protein) and cause agglutination of blood.

This leads to various skin conditions and digestion issues. Also, our gut bacteria or the normal flora in our body, which aid in digestion, differ with each blood type. This factor also seems to influence the way our food is digested.

Hence, DAdamo recommends eating food suitable for our blood type. A person with blood type A, for example, would not flourish on a blood type O diet.

But do these diets really work? Does your blood type really influence the way your body processes food? In this article, well examine the blood type O diet, outlining the blood type O diet foods to eat. A breakdown of the blood type O diet food list may help you figure out whether the diet will work for you or if it even works at all.

As we previously noted, all of the blood type diets have different dietary directions. The idea is that you eat right for your blood type.

In the case of blood type O diets, the theory is that those of blood type O have hunter ancestors that ate a lot of meat and fish that could be hunted or caught. These ancestors also only ate certain types of vegetables and fruits. This also revolves around what might help ailments that people of blood type O may suffer from.

When speaking in these broad terms, it sounds like it makes sense. However, when you start breaking it down, much of it does not.

Theres not a lot of science to actually back up any of this and more and more, the science is pointing to how this doesnt make sense for everyone. Just because someone may be blood type O, doesnt mean they have the same background or issues as another person of blood type O.

The blood type diet considers ancestors in the broadest of strokes. A native Canadian, for example, may be of type O blood like his friend who is from South Africa, but that doesnt mean they have the same ancestorsnot by a long shot. This can be completely shown in the diets various food lists.

For the type O diet, you are supposed to go heavy on the proteins but not so much on the vegetables, and processed foods are not allowed. It doesnt sound like a bad idea until you start dissecting it a little more.

In terms of meats, you are supposed to stick with lean meats. Lean cuts of beef, mutton, veal, venison, and meats of other animals that the blood type O ancestors would hunt and farm are featured on the list.

Fish would include cold water types like cod, herring, and mackerel. Seafood is recommended as it can help with thyroid issues that can occur within people of blood type O but not all seafood.

Octopus, caviar, smoked salmon, and catfish are allowed and recommended. Vegetables are very limited on a blood type O diet as most are to be avoided. Kale, broccoli, spinach, dandelion, garlic and a few others are allowed, but most vegetables are to be eaten on a limited basis or not at all.

The main flaw in the blood type diets is that while it looks kind of cool, it doesnt account for something as simple as all blood types not sharing the same ancestors.

The diet above fits fine if your background is European, but what about someone with blood type O of South American heritage? Many of food products listed above may have never been available to that persons ancestors. If thats the case, does the diet work? Do any of the blood type diets work?

Thats not to say that this diet is bad for you. Lean meats are a good idea as is plenty of fish in the diet.

But lean protein is important for a good diet in general and has nothing to do with blood type or ancestors. After you see the selection of food you arent supposed to eat, we can delve a little further.

For the O type blood diets, you are supposed to go heavy on the protein and meat, but there are some meats that are off limits. All versions of pork (bacon, ham, pork chops, etc.) are not allowed. Goose is also off the list. All processed meats (like luncheon meats) are also not accepted.

Most seafood is not allowed as well as many vegetables. Eggplants, potatoes, corn, and all sorts of mushrooms and sprouts are to be avoided. Most fruits are off the list, especially melons, most berries, oranges, and coconut.

The theory, once again, is that if your ancestors could not have hunted it, then you shouldnt be eating it. And once again, blood type diets dont take into account the diversity of heritage.

Now that weve debunked much of the blood type dietespecially the blood type O diet there should be a few things noted. While the science is inconclusive, the blood type O diet does have some good ideas to it.

Lean meats, for example, should be eaten over more fatty cuts and types. Eating a lot of fish is also a good idea. Not eating processed meat is also a pretty good tip as processed meat tends to have higher sodium levels and arent as good for you as a cut of meat.

That being said, adding more vegetables to your diet than what the blood type O diet recommends would also be a good idea, especially anything high in fiber. Once again, it should be noted that benefits of this diet are not proven to relate to blood type.

Related:

Sources: Watson, S., The Blood Type Diet, WebMD, http://www.webmd.com/diet/a-z/blood-type-diet Braverman, J., Blood Type O Positive Diet Foods, Livestrong, April 13, 2015, http://www.livestrong.com/article/237156-blood-type-o-positive-diet-foods/ DAdamo, J., Blood Type and Your Health, Dadamo; http://www.dadamo.com/txt/index.pl?1001 Blood Groups and Red Cell Antigens, National Center for Biotechnology Information; https://www.ncbi.nlm.nih.gov/books/NBK2267/ Leech, J., The Blood Type Diet: An Evidence-Based Review, Authority Nutrition, https://authoritynutrition.com/the-blood-type-diet-review/

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Blood Type O Diet: Does It Work? - Foods4BetterHealth

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