Healthy Baking Substitutions Nutrition Pros Swear By

It’s officially fall, and that means the baking season has begun. To me, there’s nothing better on a brisk day than fresh-from-the-oven apple cakes, cranberry spice muffins or pumpkin scones with a hot cup of tea. I love baked goods, but can’t afford all of their calories, sugar and fat, so I make smart substitutions to lighten them up. Here are five healthy baking substitutions to try:

Fruit Purees Instead for Butter or Oil

You can create deliciously rich and moist baked goods while cutting calories and saturated fat by using a fruit puree instead of butter or oil in many recipes. Fruit purees provide fiber, antioxidants and other essential nutrients. Banana or prune purees have 15 and 45 calories, respectively, per tablespoon and are fat-free and potassium-rich. In comparison, a tablespoon of oil packs in 120 calories and 13.5 grams of fat.

How to use: Replace every 1cup of oil with ¾ cup fruit puree. Best for: Prune puree works perfectly to make rich brownies and chocolate cakes. Pureed bananas are a great option for coffee cakes, quick breads, spice cakes and most cookies. If you’re looking to make a guilt-free brownie, try this recipe. 

Vanilla Extract for Sugar According to national data, Americans consume about 20 teaspoons (equal to 320 calories!) every day. A cup of sugar has about 775 calories, so it’s a good idea to cut down on the sweet stuff. While most baked goods require some sugar, you can cut back the amount you use by replacing some of the sugar with vanilla extract.

How to use: Replace ¼ cup sugar with 1 teaspoon of vanilla extract. You can replace up to a quarter of the sugar your recipe calls for with vanilla. Best for: Scones, muffins, and chocolate dessert recipes. Stevia Blends for Sugar Another easy way to slash calories and added sugar is to use the natural sweetener stevia in lieu of some of the sugar in your recipes. Stevia is made from the extract of leaves of the stevia plant, which is native to South America. Baked goods do require some real sugar to get the right taste and texture, so you need to use a combination of stevia with sugar. An easy way to do this is with Truvia Cane Sugar Blend, which combines Truvia Natural Sweetener with regular sugar. It has 75 percent fewer calories per serving than table sugar.

How to use: Use ½ cup of Truvia Cane Sugar Blend for every 1 cup of table sugar in your recipe. Best for: Any type of baking including pie, cookies, cake and quick breads.

Cocoa Nibs for Chocolate Chips

Whether you’re baking chocolate chip cookies or a fiber-rich breakfast cookie, you can lighten your recipe by swapping cocoa (or cacao) nibs for chocolate chips. A cup of regular semi-sweet chocolate chips packs in about 850 calories and 25 teaspoons of sugar. A cup of cacao nibs, on the other hand, have about 700 calories and no sugar. Minimally processed cacao nibs are referred to as nature’s chocolate and they provide antioxidants, fiber, magnesium and iron.

How to use: Cocoa nibs can be used as a 1:1 replacement for all of the chocolate chips in any baked good. Best for: Cookies, cakes, quick breads, or muffins. Try this delicious Dark Chocolate Banana Bread.

Oat Bran for White Flour Making bread or muffins? Boost the nutrition, taste and texture of your baked goods by swapping out some regular flour for oat bran. Oat bran is rich in fiber (nearly 4 grams per quarter-cup) and protein (four grams per quarter-cup). The protein and fiber will help you feel more satisfied and can lower harmful total and LDL cholesterol levels.

How to use: Oat bran can replace up to a quarter of the all-purpose flour. For example, if a recipe has 3 cups all-purpose flour, use ¾ cup oat bran and 2¼ cups all-purpose flour. Best for: Muffins, carrot cake, scones and bread.

Large diet study suggests it's carbs, not fats, that are bad for your health

A large, 18-country study may turn current nutritional thinking on its head. The new research suggests that it's not the fat in your diet that's raising your risk of premature death, it's too many carbohydrates -- especially the refined, processed kinds of carbs -- that may be the real killer. The research also found that eating fruits, vegetables and legumes can lower your risk of dying prematurely. But three or four servings a day seemed to be plenty. Any additional servings didn't appear to provide more benefit. What does all this mean to you? Well, a cheeseburger may be OK to eat, and adding lettuce and tomato to the burger is still good for you, but an excess of white flour burger buns may boost your risk of dying early. People with a high fat intake -- about 35 percent of their daily diet -- had a 23 percent lower risk of early death and 18 percent lower risk of stroke compared to people who ate less fat, said lead author Mahshid Dehghan. She's an investigator with the Population Health Research Institute at McMaster University in Ontario. The researchers also noted that a very low intake of saturated fats (below 3 percent of daily diet) was associated with a higher risk of death in the study, compared to diets containing up to 13 percent daily.

At the same time, high-carb diets -- containing an average 77 percent carbohydrates -- were associated with a 28 percent increased risk of death versus low-carb diets, Dehghan said. "The study showed that contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death," Dehghan said. "We found no evidence that below 10 percent of energy by saturated fat is beneficial, and going below 7 percent may even be harmful. Moderate amounts, particularly when accompanied with lower carbohydrate intake, are probably optimal," she said. These results suggest that leading health organizations might need to reconsider their dietary guidelines, Dehghan noted. But not everyone is ready to throw out current dietary guidelines. Dr. Christopher Ramsden is a clinical investigator with the U.S. National Institute on Aging. "There's a lot more information that's needed. They did a great job and they're going to have a lot more coming out of it for years to come, but it's hard to get it down to recommendations regarding food at this point," he said. "It really highlights the need for well-designed randomized controlled trials to answer some of these questions," Ramsden added.

The researchers noted that their study did not look at the specific types of food from which nutrients were derived. And, that, said Bethany O'Dea, constitutes a "major flaw from a nutrition standpoint." O'Dea is a cardiothoracic dietitian with Lenox Hill Hospital in New York City. "For example, eating a healthy carb like an apple is more nutrient dense and better for you than eating a bag of processed potato chips," O'Dea said. "Furthermore, the study did not take trans fats into account, which hold heavy evidence of being unhealthy and contributing to cardiovascular disease," she pointed out. Current global guidelines recommend that 50 percent to 65 percent of a person's daily calories come from carbohydrates, and less than 10 percent from saturated fats, the researchers said. Dehghan suggested that "the best diets will include a balance of carbohydrates and fats, approximately 50 to 55 percent carbohydrates and around 35 percent total fat, including both saturated and unsaturated fats." All foods contain three major macronutrients essential for life -- fat, carbohydrate and protein. The optimum amounts a person should eat has been the focus of debate for decades, with the pendulum swinging from low-fat to low-carb diets over time.

For this study, Dehghan and her colleagues tracked the diet and health of more than 135,000 people, aged 35 to 70, from 18 countries around the world, to gain a global perspective on the health effects of diet. Participants provided detailed information on their social and economic status, lifestyle, medical history and current health. They also completed a questionnaire on their regular diet, which researchers used to calculate their average daily calories from fats, carbohydrates and proteins. The research team then tracked the participants' health for about seven years on average, with follow-up visits at least every three years. The investigators found that high-carbohydrate diets are common, with more than half of the people deriving 70 percent of their daily calories from carbs. High-carbohydrate diets have been linked with increases in both blood cholesterol and in the chemical building blocks of cholesterol, Dehghan said. While the experts continue debating what's the best diet, what should you be eating? O'Dea said, "Your diet should consist of healthy carbs, lean protein, and plenty of fruits and vegetables. Remember to avoid processed snacks that contain trans and saturated fats, and opt for a healthy carb source." The study was scheduled to be presented Tuesday at the European Society of Cardiology annual meeting in Barcelona, Spain. The research was being published online as two studies on Aug. 29 in The Lancet.

Is our love of protein hurting our health? Make sure you're eating the right amount

The protein powder aisle is beginning to look like the cereal aisle. Dozens of options, an abundance of ingredients and colorful packaging, with promises of better health. The market for more protein in the American diet has arrived — and it’s not going away. The attraction to protein as a weight-loss and muscle-building nutrient has exploded so exponentially that many of us may be getting more than medical experts think we need.

Recently, a story came out about a woman who died after consuming an extremely high-protein diet. She was a body builder and suffered from a rare genetic condition called urea cycle disorder. This condition is an inborn error of metabolism and can be diagnosed in both children and adults. Those who have it may have a diminished ability to break down protein in the correct manner. As a consequence, the byproducts of protein don't leave the body like they should. Instead, they build up in the blood, and can cause coma or death.

According to the National Urea Cycles Disorder Foundation, the condition may be mild, and undiagnosed for years if the individual carrying it produces enough enzymes to remove these protein byproducts from the blood. It’s when the body is pushed to the limit that problems may occur. An excessively high intake of protein can be one of these stressors.

Death from too much protein intake is not something you hear of every day, but there are certainly people who should focus on getting less (not more) protein in their diets. For example, individuals who have chronic kidney disease, certain diseases of the liver as well as phenylketonuria (PKU) and other inherited disorders all require a low-protein diet. On the opposite end of this are populations that need more protein: endurance or weight-training athletes, pregnant and breastfeeding women, individuals recovering from surgery or injury and elderly. Then, there's the rest of us. What’s the protein sweet spot for everyone inside the extreme ranges and can we keep including all the bars, powders and liquids safety and effectively?

Unlike other macro and micronutrients, there remains no official standard defining an upper limit for protein consumption, and most government standards recommend a bare bone minimum to be assessed by a universal calculation that takes your weight in kilograms multiplied by 0.8. For example, if you are a healthy, 150-pound woman, your low end of protein would start at 54.5 grams per day, and as for your high end, there’s really no agreement on what that is.

Bottom line: Should we take a chill on this very hot macronutrient? Will death by protein be the next fear derived from food? My advice to my patients is this: Embrace protein and the many benefits it can provide to health, but resist the urge to triple or quadruple your recommended amounts on a regular basis by downing protein drinks the way you would water. Going to this extreme may mean you're skimping out on other important macronutrients, like healthy fats and complex carbohydrates. While it may not lead to death in relatively healthy individuals, too much for too long may put too much stress on your kidneys, which can lead to other serious problems.

Some liquid forms of protein and protein powders and drinks can be loaded with additional supplements and herbs, added sugar or excess amounts of sugar alcohols (which can lead to diarrhea) or artificial sweeteners. Just like any other dietary choice, you’ll want to find the options that best fit your goals. If you’re a vegetarian or dairy intolerant, your best bet is a plant-based option made with pea, soy, hemp or rice. If you're not interested in a plant-based form, then whey, or bone broth products may work best for you. Do your research, and try a few single packet options before you settle on buying an entire vat of it.

A powder or drink can never mimic whole foods, so use them as a way to boost your protein for one meal, or after a workout, for example, but not exclusively. You can get plenty of protein in the day by adding in small amounts at each meal, like sprinkling hemp seed in your yogurt in the morning, enjoying canned wild salmon over a salad for lunch, munching on roasted chick peas as a snack and ending the day with a grilled tempeh sandwich. In the world of food, you can have too much of ANY good thing. Protein included.

How the 'Instagram diet' works

At 37 years old, Lisa Pessah-Bloom, a mother of three, was pre-diabetic, struggling with losing postpartum pounds and concerned about her health. "I had gestational diabetes for all three of my pregnancies. After my third, my A1C (blood sugar measurement) kept rising, and the doctor told me for the first time to be careful, because I was on track for diabetes." Pessah-Bloom knew that she had to shed her pregnancy pounds and get her blood sugar under control. She did a Google search on diets for diabetes and stumbled upon the Paleo diet, which includes protein-rich foods like meat, fish, eggs and nuts, as well as vegetables and fruit, but excludes grains, dairy, legumes, sugars and salt. "People said that their diabetes was reversed," she said.

She started eating more vegetables and unprocessed foods. But while following Paleo helped Pessah-Bloom eat a clean, lean diet, it wasn't enough to get her to her goal. She needed something else -- a support system of sorts -- and so she opened an account on Instagram under the handle @paleoworkingmama. "I started my Paleo page for motivation, really for myself," Pessah-Bloom said. But it wasn't long before she found people with health issues like herself who were also using the photo-driven app. "I started following others who reversed Crohn's and IBS too, which I also had," she said. "The more I followed people, the more I felt empowered. And then something unexpected happened. After some time, people who followed me told me that I -- me! -- empowered them. It was a chain of support," she said. "I got it from others, and I gave it to others. People asked me to come to their house to perform refrigerator cleansing! They are inspired by the pictures I post of the food I make and what I keep in my kitchen, like my spices."

The community support that Instagram provides may be its most valuable asset for those hoping to achieve their health goals. "The first picture I posted was a mason jar of water with lemons," Pessah-Bloom said. "I had just learned about my high blood sugar, and I wrote, 'Making lemonade out of lemons.' " The post marked the start of Pessah-Bloom's new diet and exercise journey, and in her post, she encouraged others to follow and support her.

"One person posted my post on her page -- she had over 15,000 followers, and she said, 'Let's give @thepalemoworkingmama our support' -- and then all of a sudden I had 100 followers. This was someone I didn't even know ... someone who has plenty of her own followers, but she really wanted me to succeed on my journey." There's also the benefit of being part of a more intimate community. "With Instagram, you can have a separate part of your profile dedicated to food journaling, and you don't have to be worried that your family member or neighbor who just wants to see pictures of your dogs or vacations will be turned off," said Christina Chung, a doctoral student at the University of Washington and lead author of a study that analyzed women who consistently use Instagram to record and share what they eat, in order to learn about the benefits and challenges of using the platform to achieve one's health goals. "Instagram is just pictures. There are no posts about politics. It's easy to navigate, with no chaos or clutter," Pessah-Bloom added. "If you follow someone, you're following them for a specific reason ... and often someone with a similar goal." Pessah-Bloom also appreciates the convenience that Instagram provides. "People are so busy, and sometimes you can't go in person to a Weight Watchers meeting. With Instagram, it's in your face. You're seeing it all the time. When I eat something bad ... and I see someone preparing something wonderful, I say, 'Why did I do that?!' It keeps you inspired!" Food pictures that create cravings for tasty, healthy food help, too. "When you see something so mouthwatering and appetizing, you're more likely to try it, and then you get hooked on eating well," Pessah-Bloom said.

For those who use Instagram to track what they eat, the ease of snapping a picture is particularly helpful during a jam-packed day. "The benefit of photos is that it's more fun to do than taking out a booklet or typing hundreds of words of description in an app," Chung said. "Plus, it's more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they're out with friends: Everyone's doing it, and it doesn't look weird." As one of the study participants noted, "if I was out with friends or something, then a quick snapshot of the food would be easier than saying, 'Hold on, guys, I need to pull up MyFitnessPal and put everything down and the right serving size.' "

But just how accurate is Instagram as a tracker for weight loss? Can you really know the portion sizes, fat grams and calorie counts of what you ate -- or should eat -- when you swipe through photos? "When it comes to losing weight, food pics may or may not help," said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "The food could be great quality, but even an excessive amount of 'good' food will cause weight gain." If, for example, someone spots a picture of healthy chicken parmigiana as food inspiration for weight loss, it may be difficult to figure out the correct portion size, unless it is listed. "It's not very accurate if you are looking for tracking information such as detailed nutrients, portion size and calories, since it might be difficult to assess this information from photos," Chung said.

f you're looking for a 200-calorie meal, you might search using the hashtag #200calories and find some options. But in Chung's study, participants used the platform in conjunction with other apps if they were seeking more detailed nutrition data. Calories aside, for those who use Instagram, the visual cues that the app provides -- actual pictures of food -- may be just enough motivation to continue eating on plan, or in some cases to eat less. "Before (when using MyFitnessPal), I would have a small snack pack that was a bag of chips and be like, 'Oh, that doesn't really count because it's just a little tiny bag.' But I think with Instagram, it helped me because I was taking a picture of it: It's real, and it exists, and it does count towards what I was eating. And then putting a visual image of it up really helped me stay honest," one study participant said. Tensions between tracking honestly and posting something perceived as more desirable were also observed in the study. That could present a dilemma, leading some to spend time on making photos look better, explained Chung. But the thought of posting something "off-plan" may also help people stay on track, she added.

Why the 80/20 Rule Is the Gold Standard of Dietary Balance

What Is the 80/20 Rule for Eating?

The gist: you eat clean, whole foods for about 80 percent of your calories of the day, and you #treatyoself for about 20 percent of the calories for the day. (ICYMI it's recommended by health pros like Jillian Michaelsand many dietitians as a way to teach moderation.) "The 80/20 rule can be a fantastic way to enjoy the foods you love and keep your weight in check," says Sarah Berndt, RD for Complete Nutrition and owner of Fit Fresh Cuisine.

The Good & Bad of the 80/20 Rule It's something you can do forever. "It's a more livable diet style, which allows you to enjoy a few special treats without feeling guilt," says Sharon Palmer, R.D. and author of The Plant-Powered Life. When you feel guilty about eating something that doesn't fit into the "healthy" category, it can lead to binging and disordered attitudes about eating and body image. (After all, it helps you avoid the worst weight loss mistake there is.) It's not great for weight loss. If you are eating large portions of even healthful foods, like whole grains, fruits, nuts, healthy fats, lean proteins, you can exceed your body's energy needs (read: calories) and gain weight. Calories still count, even healthful sources of them. "The 80/20 rule is very loose guidance and could be applied to a diet lifestyle that's already in balance when it comes to calorie needs," says Palmer, meaning it may be best for weight maintenance rather than dropping lbs.

How to Implement the 80/20 Rule the *Right* Way "It’s still important to practice moderation and portion control with the 80/20 rule," says Berndt. "Your indulgences need to be a reasonable portion rather than a free-for-all to gorge." Just because that 20 percent is for "treats" doesn't mean you can go ham with the Oreos or a bag of chips. "Try to consider this more as a general rule of thumb," says Palmer, rather than specific numbers to meet every day. For example, if you're aiming for 2,000 calories a day (here's how to figure out how many calories you need), then the rule indicates you'd have about 400 to "play" with. But just because there's wiggle room for some indulgences (a glass of wine with dinner, a slice of a coworker's birthday cake), doesn't mean those are "throw-away calories" to be wasted on food with zero nutritional value—and you certainly don't need to use all 20 percent. In fact, it's probably best to shoot lower than 20 percent, since "people are really bad at estimating how much food they eat and consistently underestimate calories and portions," say Palmer.

Keep in mind: "Every meal is an opportunity to nourish your body," says Palmer. "For many of us, every bite should count in order to reward us with fiber, protein, healthy fats, vitamins, minerals, and phytochemicals (plant compounds with antioxidant and anti-inflammatory compound)." If you learn to love the 80 percent—to crave peanut butter instead of cake, and roasted Brussels sprouts instead of chips—then you won't be dying for the 20 percent. Instead of thinking of it as a reward, think of it as some wiggle room to just ~live your life.~ (Because #balance is the essence of life—and the most important thing for your health and fitness routine.)

5 Foods That Can Boost Your Mood and Make You Happier

1. Raw Walnuts and Cashews An ounce of walnuts has four grams of protein (which fills you up and helps keep blood-sugar levels steady) and two grams of fiber (also helps fill you up), according to New York nutritionist Elisa Zied, registered dietitian and author of "Younger Next Week." They're also a good source of magnesium and phosophorus: Having low levels of magnesium has been linked to increased risk of depression, while high levels of magnesium have been linked to reduced symptoms of depression. Walnuts also contain cell-protecting antioxidants and are low in carbohydrates, which means they won't cause a spike in blood sugar and insulin. "Insulin spikes are a reason people's moods crap out, particularly in late afternoon," said Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University College of Physicians & Surgeons and co-author of "The Happiness Diet." Suggested serving: One handful

2. Kale One cup of kale is an an excellent source of vitamin A, vitamin C and vitamin K and magnesium, and a good source of fiber, said Zied. Kale is also high in copper, a trace mineral that works to support many vital functions. "[Kale] is one of the healthiest foods on the planet," said Ramsay. Suggested serving: For salads, shoot for one to two cups of raw kale. For juicing, about the same. For kale chips, homemade is best and shoot for five to 10 chips.

3. Oysters "Oysters are incredibly low in calories and decrease inflammation," says New York nutritionist Bonnie Taub-Dix, R.D. and author of "Read It before You Eat It." Taub-Dix says oysters are heart-healthy and contribute to that great feeling after eating because they improve overall circulation. Oysters are also very high in essential nutrients like omega-3 fatty acids. And, of course, they've long been considered an aphrodisiac. "Oysters are always on the menu around Valentine's Day," says Taub-Dix. Oysters are also a great source of zinc — an undervalued mineral, said Ramsey — and vitamin B12. Zinc has a role in helping our bodies fight off stress and is essential to the part of the brain that regulates mood and memory. Ramsey calls oysters the "perfect brain food." Suggested serving: Six to 12 oysters

4. Coffee Coffee is practically a magic bean when it comes to mood lifting: The caffeine in coffee can boost mental focus and alertness and athletic performance. Coffee consumption may also protect against Type 2 diabetes and decrease the risk of depression. But the less you consume, the better it works. Ramsey recommends avoiding very sugary coffee drinks, which cause bloating. Suggested serving: Coffee has about 150 mg of caffeine per cup. Limit consumption to about 300 mg caffeine per day and consume it once a day, at the time you want to be most alert, TODAY nutrition editor Madelyn Fernstrom said.

5. Dark chocolate "Dark chocolate is one of the biggest mood boosters," said Ramsey. Dark chocolate not only provides immediate eating pleasure, but it has a high percentage of cacao, which has more antioxidant power than many other foods. Suggested serving: Two to four small squares a day.

The 7 Most Intriguing Diet and Weight-Loss Findings of 2016

Fat-filled diets and hunger-curbing injections may sound like fads, but in 2016, new research suggested that such interventions could have health and weight-loss benefits. Here are seven studies from 2016 that highlight some of the most intriguing diet and weight-loss findings of the year

Dieting actually improves your mood.

Think you'll be "hangry" if you go on a diet? Think again: A study published in the journal JAMA Internal Medicine found that when people who were normal weight or overweight (but not obese) cut calories, they slept better, were in a better mood and had better sex lives. In the study, researchers looked at 220 people who were divided into two groups: a calorie-restricted group advised to cut their daily calorie intake by about 25 percent, and a control group that received no dietary advice. Researchers tracked the participants for two years, asking them to periodically fill out questionnaires about their mood, quality of life, sexual function and sleep. "We found that normal-weight and mildly overweight people who wish to lose weight need not worry about decreased quality of life," Corby Martin, director of the Ingestive Behavior Laboratory at the Pennington Biomedical Research Center in Louisiana and the lead author of the study, told Live Science in May. Instead, "they can actually expect to feel better," Martin said. Another benefit? The participants in the calorie-restricted group lost an average of about 17 lbs. (8 kilograms) over the two-year period, compared with almost no weight change in the control group.

There could be an exercise "sweet spot" for losing weight.

What's the optimal amount of exercise to do if you want to lose weight? A study published in the journal Current Biology may provide some clues: Researchers found that people who engaged in moderate levels of physical activity burned about 200 more calories per day than those who had the lowest levels of physical activity. However, strikingly, the people who were the most physically active burned, on average, the same number of calories as those who were moderately active. This may be because the body adapts to higher levels of activity, study author Herman Pontzer, an associate professor of anthropology at the City University of New York, told Live Science in January. Exercising a lot may actually prompt the body to make adjustments to adapt and actually keep its energy expenditure at the same level as it does when exercising less, the researchers concluded. 

Injections of tiny beads could promote weight loss.

In a small study presented at the Society of Interventional Radiology's annual meeting this year, researchers described a new procedure that may curb feelings of hunger and promote weight loss. In the procedure, called bariatric arterial embolization, microscopic beads are injected into the blood through a tiny nick in the wrist or groin. The beads travel to a part of the stomach called the fundus, where they decrease the amount of blood flow to that area. The fundus produces most of the body's ghrelin, also known as the hunger hormone, so by decreasing blood flow to the area, the procedure may limit the amount of ghrelin the fundus secretes, the researchers said. Study lead author Dr. Clifford Weiss, director of interventional radiology research at the Johns Hopkins University School of Medicine, noted in a statement that the doctors who completed the study are excited about the possibilities the procedure offers. Compared to weight-loss surgery, this procedure "is significantly less invasive and has a much shorter recovery time," he said. 
However, the findings have not yet been published in a peer-reviewed journal, and much more research will be needed to confirm the procedure's safety and effectiveness.

Eating fat doesn't make you fat.

A study published in the journal The Lancet Diabetes & Endocrinology found that men and women who followed a high-fat, Mediterranean diet that was rich in either olive oil or nuts lost more weight and reduced their waist circumference more than people who were instructed to reduce their fat intake. In the study, researchers used data gathered over a five-year period on people in Spain, as part of a study that examined the effects of the Mediterranean diet on heart health. The study included almost 7,500 older adults who were instructed to follow one of three diets: a Mediterranean diet with at least 4 tablespoons of extra-virgin olive oil each day, a Mediterranean diet with at least three servings of nuts each week, or a control diet in which the participants were advised to generally avoid consuming fat. After five years, the people in both the olive-oil group and the nut group lost more weight than the control group, and also greater reductions in their waist circumferences when compared with the control group. The key takeaway is that neither fat-rich diet led to weight gain or increases in weight, lead study author Dr. Ramon Estruch, an internal medicine physician at the University of Barcelona in Spain, told Live Science in June.

Plant protein may keep you full longer than meat does.

A recent study published in the journal Food and Nutrition Research found that plant protein may be more effective than animal protein at making you feel full and helping you eat less at your next meal. In the study, 43 young male participants ate one of three different breakfast meals, on three different days, each two weeks apart. The first was a high-protein meat patty with a potato mash, the second was a high-protein legume patty with a split-pea mash, and the third was a low-protein legume patty with a potato mash. (Legumes are a plant group that includes beans and lentils.) The men reported feeling fuller after eating the high-protein legume-patty meal than they did after eating each of the other two meals. In addition, the participants who consumed the high-protein legume patty consumed 12 to 13 percent fewer calories at lunch compared with when they had consumed either of the other two patties for breakfast, senior study author Anne Raben, a professor of obesity research at the University of Copenhagen, told Live Science in November. One reason for this may have been the higher amount of fiber in the high-protein legume patty, the researchers noted.

Probiotics help lower blood sugar levels.

Consuming probiotics may help decrease blood sugar levels, according to a small study from Canada. In the study, some people who were following the DASH (Dietary Approaches to Stop Hypertension) diet, which is recommended for people with high blood pressure, were asked to eat probiotics as well. The people who consumed probiotics over the three-month study period had a larger average decrease in several measures of blood sugar levels than the group that only followed the DASH diet and did not take probiotics. Although more research is needed, the findings suggest that adding probiotics to the DASH diet could help protect against diabetes, said the study's author, Arjun Pandey, a researcher at the Cambridge Cardiac Care Centre in Ontario. One possible explanation for the findings may relate to a compound called butyrate, which is produced in the gut by certain bacteria and plays a role in insulin sensitivity, Pandey told Live Science in November. Increased levels of butyrate may lead to higher insulin sensitivity, thus leading body cells to absorb sugar from the blood more efficiently and, in turn, decrease blood sugar levels, he said. The findings were presented at the American Heart Association's Scientific Sessions annual meeting in November and have not been published in a peer-reviewed journal.

Working out before breakfast may help you eat less.

If you're looking to lose weight, try working out before breakfast: A small study published in the Journal of Nutrition and Metabolism suggests that skipping breakfast before your workout may help you consume fewer calories throughout the day. In the study, 12 physically active, young white males were assigned to one of two groups: One group was given oatmeal and orange juice for breakfast, and the other group was given no breakfast. At 10 a.m., the men ran on a treadmill for an hour. Then, the men were given food to take with them and were instructed to eat as much as they wanted for the rest of the day. The researchers measured the amount of food left over. After one week, the men repeated the experiment, but the groups were switched. The researchers found that the men consumed many more calories overall on days when they ate breakfast before exercising: The participants consumed an average of 4,500 calories on days when they ate breakfast before exercising, but an average of only 3,600 calories on days when they fasted before exercising, the study's lead author, Jessica Bachman, an assistant professor of exercise science at the University of Scranton in Pennsylvania, told Live Science in October. Most of these calories were consumed in the evening, Bachman added. However, the study looked at a very small, homogenous group, so the researchers cautioned that more studies are needed to confirm the findings and apply them to different groups of people.

Foods to combat holiday stress

From travel plans to last-minute shopping, the end of year brings a busy calendar that can lead to stress in the kitchen and beyond. If you’re trying to eat a balanced diet, extra activities coupled with an abundance of holiday sweets can make it seem impossible to keep up with your healthful habits. While there is definitely room to enjoy your holiday favorites in moderation, be sure to stock your kitchen with these time-saving foods for some seasonal stress relief.

Citrus Fruits: It might seem like the only trees of the season are covered in ornaments, but citrus fruits have their best showing in the winter months. Packed with vitamin C, everything from grapefruits to clementines are delicious and affordable this time of year. A powerful antioxidant, studies show that vitamin C can help reduce stress levels and offer immune-boosting qualities. Citrus fruits make quick fiber-filled snacks, as well as tasty additions to salads to add bright colors and a kick of sweetness without a lot of calories.

Sweet Potatoes: Not just a Thanksgiving staple, this root vegetable is a smart thing to keep on hand throughout the holiday season. Packed with beta-carotene, vitamin B-6, potassium, and fiber, these root vegetables will satisfy an urge for a carb craving in a nutritious way. For a quick meal, give a sweet potato a good scrub, poke with a fork, and microwave until cooked through. Top with some salt, pepper, and Greek yogurt for a low-stress dinner with plenty of fiber and protein. If you want to include in your big holiday meal, prep and cook your sweet potatoes a day ahead to save yourself some stress—and time—when you’re busy with the main feast. 

Canned Fish: Canned tuna, salmon and sardines offer a no-cook protein option for a nutritious meal when you’re pressed for time. In addition to protein, fish contains B vitamins and iron, and is one of the only natural sources of omega-3s fatty acids, which appear to be important for cognitive (brain memory and performance) and behavioral function. Omega-3 fatty acids have also been shown to help with blood flow and reduce inflammation, both of which are compromised during times of heightened stress. Just one serving of Bumble Bee Omega-3 albacore tuna contains 500 mg of omega-3 fatty acids. To help reach the recommended 2 to 3 servings of fish a week, make a kid-friendly tuna sandwich with diced red and green apples for some holiday flair, or go for a hearty tuna nicoise salad that’s refined enough to serve holiday guests.

Pistachios: For a more mindful snack option this holiday season, keep pistachios on hand. A Pennsylvania State University study showed that during times of stress, pistachios helped lower blood pressure and heart rate in a sample of adults with elevated cholesterol. In addition, in-shell pistachios take longer to eat, and may encourage snackers to slow down and be more conscious of what they’ve eaten. A preliminary behavioral eating study found that in-shell snackers ate 41 percent fewer calories than those who snacked on shelled nuts. A good source of protein and fiber, pistachios can help stabilize blood sugar levels for sustained energy, as well as offer a festive green color that’s perfect for the season.

Oatmeal: A popular comfort food, oatmeal provides complex carbohydrates, which produce the feel-good chemical serotonin in the brain, shown to help calm the signs of stress. Plus, it’s a “sticks to your ribs” kind of grain. Beta-glucan, the type of soluble fiber found in oatmeal, has been shown to promote a feeling of fullness more so than other whole grains. In addition to holding off hunger longer, studies have shown that kids who eat oatmeal for breakfast stay sharper throughout the morning. Make a batch of the steel-cut variety on the weekend, store it in the fridge, and heat it up on busy mornings.

Meal Delivery: For a truly stress-free option, have healthy foods delivered to your doorstep. From pre-packed meals delivered upon request, to full meal plans for the entire week, meal delivery services are becoming more and more popular. Making healthy cooking easier for everyone, companies like HelloFresh provide seasonal farm fresh ingredients with recipe cards that are simple, easy-to-follow, and take no more than 30 minutes to make. Plus they have a full-time registered dietitian on staff to make sure your meals are nutritionally balanced. At about $10 per person per meal, you can choose from weekly menus and most importantly – take the stress out of: “What’s for dinner?”

The TRUTH about yo-yo diets: Losing and regaining weight rapidly can make your hair fall out, and harms the heart more than obesity

Losing weight rapidly, only to pile it all back on again — yo-yo dieting — is a trap many fall into; a survey in 2014 found 60 per cent of yo-yo dieters will try up to 20 diets in their lifetime. And you don't have to be losing and gaining huge amounts of weight to be a yo-yo dieter (it can be as little as between 7lb and 1st), but the weight gain and loss occurs over weeks and months, rather than years. This way of dieting has been blamed for a range of health issues including hormone imbalances and osteoporosis.

A study presented last week at the American Heart Association's Scientific Sessions found it could also harm the heart — and the risk increases the more often you try and fail to keep weight off. 'This is particularly worrying since we know many yo-yo dieters have been on multiple failed diets, each time regaining more weight than they lose,' says Rebecca McManamon, of the British Dietetic Association. Studies show the body strives to maintain its weight at a 'set point'. 'The body will protect itself against weight loss during a period of calorie restriction, which is probably an evolved protection mechanism, says Rebecca McManamon.

It also means people don't suddenly gain weight if they overeat for short periods. 'However, in protracted periods of starvation, weight loss does occur and your body gets used to functioning at a lower energy level,' she explains. 'Unfortunately, this resets the metabolism so when you start eating normally again, you will put on weight more quickly.' (Intermittent fasting, as in the popular 5:2 diet, when people fast for two days and eat normally for five, is thought to be too short a period to kick start 'starvation mode'.) Muscle loss is another problem.

We need muscle to burn calories. 'When the intake of calories drops below a certain level, the body will start to digest your muscle cells as well as remaining body fat to make energy,' says Kathryn Freeland, a personal trainer who runs Absolute Fitness in London. 'Less muscle mass can slow down metabolism even further, compounding the problem of rapid fat gain when you start to eat normally again.' In the latest study, presented last week, researchers from the Memorial Hospital of Rhode Island analyzed data from 158,000 women over 50. Over 11 years, the women of normal weight who admitted to yo-yo dieting more than four times, were three-and-a-half times as likely to die from a heart attack than women whose weight stayed stable, even if they were obese.

Dr Somail Rasla, lead author of the study, says gaining weight as part of yo-yo dieting increases heart rate, blood pressure, cholesterol and blood sugar levels, which do not fall back to normal when weight is lost again. If these cycles keep repeating, these health problems worsen over time, putting strain on the heart. Dr Mike Knapton, associate medical director at the British Heart Foundation, says the findings seem to back up previous studies linking yo-yo dieting to cardiovascular disease. Yo-yo dieting increases inflammatory markers in the blood which are associated with lots of diseases, including arthritis. Yo-yo dieting has one obvious effect — constantly losing and regaining weight can leave permanent stretch marks and sagging and drooping skin. 'This depends on how much weight you gain and lose, how often and also your age and the elasticity of the skin, but it is a common issue,' says Dr Nick Lowe, a consultant dermatologist in Harley Street, London. Older women with less elastic skin will be more prone to sagging.

Quick weight gain followed by rapid weight loss puts more strain on skin than gradual weight change. Restrictive diets can also affect the plumpness of the skin, as a lack of protein in the diet can affect the production of collagen, which gives skin its firmness. Famine followed by feast can disrupt the release of hormones from the pituitary gland which drives the menstrual cycle, stimulating the ovaries to produce eggs. If a woman rapidly loses weight this process shuts down because the body goes into starvation mode and concentrates its resources on vital functions, which don't include reproduction, says Gillian Lockwood, a consultant obstetrician, gynecologist and fertility expert based in the Midlands. Unfortunately, according to Dr Lockwood, many overweight women who want IVF on the NHS are told that they have to lose weight in order to qualify for the free treatment, and this can encourage crash dieting. 'If a woman is 6lb overweight, it will take her a year or more to lose that safely, but many women and their partners feel a sense of urgency. 'Not surprisingly, they may dramatically cut their calorie intake, sometimes down to 400 calories a day.'

And women who rapidly lose weight to reach the necessary BMI have very poor outcomes when it comes to getting pregnant, as the IVF is unlikely to work. This applies only to crash dieters. Yo-yo dieting does seem to affect bone density, although the jury is still out as to whether yo-yo dieting or periods of restrictive dieting is the problem. Our bone is constantly being broken down, absorbed into the body and replaced. A recent U.S. study found that women whose weight fluctuated had increased bone resorption when their weight fell, which was not replaced when they regained the pounds. Feasting periods do not make up for bone loss in the fasting times. Trichologist Anabel Kingsley says yo-yo dieting is a common cause of poor hair conditions and hair loss: 'One of the first things we always ask is about people's diet, which is fundamental to healthy hair. 'Yo-yo dieters are stressing their hair.' She says that, at any one time, 90 per cent of head hair is in a growth phase and just 10 per cent is in the resting phase, when it sheds. 'Restricted calorie intake pushes more hairs into the shedding phase because the hair follicles have fewer nutrients to sustain them.' Rapid weight gain also disrupts normal hormone levels and stresses the hair follicles.

'People on restrictive diets are not getting enough key minerals and vitamins such as calcium to keep their teeth and gums healthy,' says Mervyn Druian, of London Cosmetic Dentistry. 'Yo-yo dieters are more prone to gum disease, which can lead to tooth loss.' Those who have dramatically cut back on eating also produce less saliva, which is triggered by the chewing action, which helps protect the teeth from acid attack. On the weight gain cycle, people who eat a high carbohydrate diet are at risk from tooth decay. 'Bacteria in the mouth thrive in these conditions and release acid in larger quantities,' adds Dr Druian. Studies have suggested there may be a correlation between yo-yo dieting and some cancers.

One theory is that it may lead to a reduction in the number and effectiveness of immune cells, which are the body's initial line of defence against tumour cells. A 2004 study showed a reduction in these cells the more times post-menopausal women lost weight.

10 foods that can help prevent prostate cancer

Prostate cancer is the most common non-skin cancer among men and there will be more than 180,000 new cases of prostate cancer diagnosed this year alone, the American Cancer Society estimates. It’s well known that diets high in saturated fats like those found in meat and dairy are associated with a higher risk for prostate cancer. And although one particular diet has not been shown to prevent prostate cancer, men who follow a vegan diet had a 35 percent lower risk than those who followed a non-vegetarian, lacto-ovo-vegetarian, pesco-vegetarian, or semi-vegetarian diet, according to a study in the American Journal of Clinical Nutrition.

“We have enough data to support that eating properly can significantly reduce the risk of prostate cancer,” said Dr. Geo Espinosa, a naturopathic and functional medicine doctor in New York City and author of, “Thrive, Don’t Only Survive.”

Here are 10 healthy foods that can help decrease your prostate cancer risk.

1. Broccoli Experts agree eating a diet rich in cruciferous vegetables like broccoli, cauliflower, cabbage, collard greens and kale is one of the best ways to ward off prostate cancer. Cruciferous vegetables are not only low in carbohydrates, which have been linked to cancer, but they’re rich in antioxidants and phytochemicals that may prevent cell changes that can lead to it.

2. Salmon “People who follow the Mediterranean diet have a lower risk of developing prostate cancer,” said Lisa Cimperman a registered dietitian nutritionist, a spokesperson for the Academy of Nutrition and Dietetics and a clinical dietitian at University Hospitals Case Medical Center in Cleveland, Ohio. One of the key players in the Mediterranean diet is fish. Salmon, in particular, is a rich source of omega-3 fatty acids, polyunsaturated fats that have been shown to ward off prostate cancer. Other winners include sardines, mackerel and halibut.

3. Brazil nuts “One of the most important minerals for prostate cancer protection is selenium,” Espinosa said. Selenium levels decrease with age but studies show that men who have high levels of selenium are the least likely to develop prostate cancer. Brazil nuts are a rich source of selenium: just six to eight contain more than 700 percent of the daily value.

4. Tomatoes Tomatoes contain lycopene, a carotenoid—or plant pigment—which may prevent prostate cancer. In fact, men who eat 10 portions of tomatoes a week can reduce their risk for prostate cancer by 18 percent, a study in the journal Cancer Epidemiology, Biomarkers and Prevention found. Although eating raw or cooked tomatoes may be beneficial, studies show that lycopene is better absorbed when it’s paired with fat. Add a small amount of olive oil to your favorite marinara sauce or drizzle some over a tomato salad. 

5. Walnuts A diet that includes whole walnuts or walnut oil slowed prostate cancer growth in mice and reduced levels of the hormone IGF-1, which has been linked to prostate cancer, a study in the Journal of Medicinal Food found. Walnuts are likely winners because they’re low in carbohydrates and high in healthy omega-3 fatty acids.

6. Berries Although fruit is filled with anti-cancer antioxidants, too much sugar— even natural sugars from fruit— have been associated with cancer. In fact, a study in the journal Annals of Oncology found that men who had a high glycemic load diet had a 26 percent increased risk of developing prostate cancer than lose who had a diet with a lower glycemic load. Cancer has also been associated with oxidative stress but if you can prevent it, the cells will be less likely to turn into cancer, Espinosa said. Some of the best foods to combat oxidative stress include blueberries, raspberries and strawberries, which are high in anti-oxidants and have a low glycemic index.

7. Coffee A meta-analysis published in the journal Cancer Causes and Control found that drinking four to five cups of coffee a day might be associated with a reduction in prostate cancer. Not only does coffee contain antioxidants, but coffee can help you metabolize sugars more efficiently, which is associated with a lower risk of developing cancer, Espinosa said. If you’re not a coffee drinker, green tea is a close second.

8. Carrots Men who eat three servings of carrots a week are 18 percent less likely to develop prostate cancer, found a study in the European Journal of Nutrition. Carrots, as well as pumpkin and winter squash, are a rich source of beta-carotene, a carotenoid that is converted to vitamin A and has antioxidant properties.

9. Pomegranate juice Pomegranate is rich in antioxidants and research suggests that pomegranate juice may ward off cancer. In fact, components in pomegranate juice can prevent the movement of cancer cells and weaken their attraction to a chemical signal that promotes the metastasis of prostate cancer to the bone, according to a study out of the University of California, Riverside found.

10. Soy Although it’s not clear that eating soy-rich foods alone can prevent cancer, laboratory studies show that treating prostate cancer cells with the isoflavones found in soy protein may interfere with the pathways in prostate cancer cells that are related to inflammation and the growth and spread of cancer, Cimperman said.

What’s more, studies have found that Japanese men have a lower risk for prostate cancer, likely because their diets are high in soy.

Foods that lower breast cancer risk? New study offers clues

Teenage girls who consume large amounts of fruit may lower their future risk for breast cancer, a new study suggests.

Conversely, women who drink more alcohol over time might increase their breast cancer risk, although they could also lower their chances of heart disease, a second report found.

In the fruit study, consumption of apples, bananas and grapes during adolescence was strongly associated with a drop in breast cancer risk. Roughly three daily servings of such fruits was linked to a 25 percent drop in risk by middle age, compared with consuming just a half-serving per day.

Women who ate oranges and/or kale as young adults also seemed to gain some protection from breast cancer, the investigators noted. But drinking fruit juice did not appear to confer any benefit.

"This is the first study that specifically shows that high fruit intake during adolescence may be linked with reduced breast cancer risk," said study author Maryam Farvid. She is a research associate in the department of nutrition at the Harvard T.H. Chan School of Public Health in Boston.

Still, Farvid cautioned that "due to the observational nature of the study, we could not provide evidence of cause and effect," only an association between fruit consumption and a drop in breast cancer risk.

In the study, the researchers analyzed food questionnaires completed in 1991 by just over 90,000 women -- aged 27 to 44 -- who had enrolled in the Nurses' Health Study II two years earlier. That survey focused on diets during early adulthood.

In 1998, more than 44,000 of the women completed a second food survey. That survey asked participants to recall what food they had consumed during adolescence.

Food and drink consumption was also tallied once every four years from 1991 to 2013, at which point the women were asked to recall their diets over the prior year. Breast cancer status was tracked every two years.

Over the two decades of the study, more than 3,200 women developed invasive breast cancer. Adolescent dietary information was available for about 1,350 of those women.

In the end, the research team concluded that higher fruit intake during adolescence was associated with a lower risk for breast cancer.

The report was published May 11 in the BMJ.

In an accompanying editorial, a team from the University of Oxford cautioned that "much more evidence is needed" before adolescent fruit intake can be declared protective. At the same time, the Oxford researchers suggested that people of all ages would do well to increase their intake of fruits and vegetables.

Farvid agreed. "Parents could do a great job in providing plenty of fruits and vegetables at home, and encouraging teens to adopt healthy eating habits," she said.

That advice was seconded by Lona Sandon, program director in the department of clinical nutrition at the UT Southwestern Medical Center at Dallas.

"You'll probably never be able to prove cause and effect, but time and time again the data shows that there's something to starting out life with a healthy diet," she said.

"Fruit has vitamins, minerals and all sorts of plant compounds that appear to be healthy for us," Sandon added. "And it's also worth noting that if teens are consuming more fruit, what are they not consuming instead? Are they eating less candy, cookies, cakes and soda? That may play a role as well."

Meanwhile, the second study in the same journal explored the impact of long-term alcohol consumption on breast cancer risk.

Led by Marie Dam of the University of Southern Denmark, that investigation tracked alcohol patterns among roughly 22,000 postmenopausal women between 1993 and 1998, and again between 1999 and 2003.

In the end, the Danish team concluded that women who increased their overall alcohol intake by two drinks per day (over either five-year period) ended up boosting their breast cancer risk by up to 30 percent.

At the same time, Dam and her colleagues found that women who increased their alcohol consumption ended up with a 20 percent lower risk for heart disease, relative to women whose drinking patterns didn't change.

Interestingly, cutting back on alcohol did not translate into improved odds in terms of either breast cancer or heart disease, the team team noted.

"We've known for a long time that alcohol consumption is related to breast cancer," said Sandon. "So this is not surprising, even if it is a conundrum in terms of heart health. But if you have risk factors for breast cancer in your family, perhaps drinking red wine is not a good choice," Sandon added.

"And there are better things you can do for heart health than drink," she said. Her suggestions: "Exercise, eat whole grains and stay at a healthy weight."

19 Totally Doable Ways To Actually Keep The Weight Off

1. Focus on where you are now and how far you’ve come.

2. Set some creative food goals that have nothing to do with weight.

3. Set one simple health-related goal each month.

4. Or, each month focus on two of the following: diet, exercise, and alcohol.

5. Eat healthily 80% of the time (and don’t feel bad the other 20%).

6. Don’t spiral because of one day of overeating.

7. Put vegetables in EVERYTHING.

8. Compete with friends or family to stay active.

9. Have a hearty breakfast, a medium-sized lunch, and a light dinner.

10. Don’t let your routine get boring in the name of maintaining your goal

11. Eat slowly and savor your food.

12. Make going to the gym basically part of your work day.

13. Or use your workouts to legit train for…life.

14. Evaluate your progress by how you feel and how your clothes fit.

15. Only ‘cheat’ if you’re going to enjoy it and NOT feel guilty about it.

16. Expect some fluctuation with your weight; it’s totally normal.

17. Jot down what you eat — and how you feel — in a journal.

18. When there’s an actually really special treat around, go ahead and eat it.

19. Or just make dessert a part of your daily routine.

11 Nutritionist-Approved Late Night Snacks

Caroline Kee

Maybe you ate dinner early or you stayed up late and now you’re hungry again. Or you just really want a snack to go with Netflix. But you’ve also heard it’s not great to eat right before bed, so what’s the best thing to snack on when you’re starving at night?

We checked in with registered dietician Abby Langer and registered dietician Despina Hyde, diabetes expert at NYU Langone Weight Management Program, to find out.

First of all, it’s kind of a myth that you won’t burn off anything you eat right before bed.

Sure, your metabolic rate slows down a bit, but it doesn’t stop, says Langer. Yes, when it comes to weight management, it’s better to eat your biggest meals around the time of day you’re most active, but in general, your total calories matter more than the timing. And a reasonable snack that satisfies your hunger before bed isn’t enough to derail your healthy eating efforts. The only time Langer really suggests restricting nighttime eating is if you’re exhibiting symptoms of binge-eating disorder and having a cutoff time at night is helpful for you.

So if you’re actually hungry, you should eat — no matter how late it is.

“If you go to bed hungry, you won’t sleep, which is probably worse,” says Langer.
But if you’re noticing that you’re always starving before bed, that probably means you’re not eating enough throughout the day. You might be eating too few calories or not enough protein to actually fill you up, both of which can cause you to overeat later. “If you restrict too much or fast during the day, your body will tell you it’s starving,” says Hyde. This intense, stomach-pang hunger can lead to bingeing, especially on high-carb or high-fat foods because your body wants instant energy.

If you’re going to eat before bed, pick something relatively light and leave some buffer time before you lay down.

Avoid a too-big meal, since your body will have to work harder to digest, which might actually keep you awake. But if your schedule leaves you with no choice but to eat dinner close to bedtime, Hyde suggests something that’s about 40% veggies, 40% carbs, and 20% protein.
And don’t go immediately horizontal after you eat — spend some time sitting up reading, watching TV, doing the dishes, whatever. This reduces your risk of indigestion and acid reflux, says Hyde. If you notice any acid reflux symptoms, don’t eat within an hour of laying down, says Langer.

And avoid anything fatty, spicy, super sugary, or caffeinated.

Capsaicin, which makes food spicy, can cause indigestion and discomfort, which wrecks your sleep. And foods with a lot of oil or fat (like deep-fried anything) will also take forever to digest. Not only will this keep you up, but it also means those acidic stomach juices are around for longer while your body is horizontal, which can cause acid reflux, says Hyde.

Sugar also isn’t great for sleep, so try to avoid things with lots of added sugar like candy or chocolate. If you’re really craving something sweet, something with naturally occurring sugar like fruit or dairy are better options.

A good nighttime snack would be around 200 calories with complex carbs and protein.

“Complex carbohydrates like whole-grain breads are great because they release serotonin when digested, which helps calm you down,” says Langer. And adding a little protein will keep you full until breakfast. Hyde also suggests drinking a big glass of water or a cup of hot tea (decaf), to help you feel full and hydrated.

Here are some nutritionist-approved snack ideas to get you started:

1. High-Fiber Cereal and Milk

Serving size:
½–¾ cup high-fiber cereal (like Kashi Go-Lean, All-Bran, Fiber One Twigs)
½ cup milk or unsweetened non-dairy milk
¼ cup fruit (optional)

2. String Cheese or Babybel

Serving size:
1 Babybel round
1 string cheese stick

3. Avocado or Hard-Boiled Egg on Crispbread

Serving size:
2 Ryevita or Wasa crispbreads
1 hard-boiled egg or ¼ avocado

4. Banana With Peanut Butter

Serving size:
1 banana
1–2 tablespoons peanut/almond/cashew butter

5. Fruit and Nuts

Serving size:
¼ cup nuts (almonds, walnuts, cashews, peanuts)
½ cup fresh fruit or ¼ cup dried fruit

6. Turkey Slices on Bread

Serving size:
2–4 slices turkey breast
1 piece whole grain toast
2 tomato slices or 6 cucumber slices

7. Greek Yogurt With Granola or Fruit

Serving Size:
¾–1 cup greek yogurt
2 tablespoons granola or nuts
¼ cup fruit

8. Cheese and Whole Grain Crackers

Serving size:
1 oz cheese
4–6 wholegrain crackers

9. Whole Grain Toast With Nut Butter

Serving size:
1 piece whole grain toast
1 tablespoon peanut/almond/cashew butter

10. Pistachios

Serving size:
¼–⅓ cup dry salted pitachios

11. Cottage Cheese

Serving size:
½–¾ cup cottage cheese
¼ cup fruit or veggies (optional)

The 25 Best Fitness Apps for 2016

• BY JILL DUFFY

Staying fit and healthy and losing weight were the two most popular New Year's resolutions for 2015, and doubtless the same is true for 2016, too. If your idea of a new you for the new year includes ramping up your fitness and trimming down your waist, you'll want some tried-and-true fitness apps on your phone to help keep you on track.

Mobile apps are ideal assistants for health, fitness, and weight-loss resolutions because they are always with you and they're quite personal. Fitness isn't something we can take care of in just one day. It requires daily habits and lifestyle changes, and a few little nudges in the right direction from your mobile phone might make all the difference.

Whether you're trying to lose weight, walk more steps in a day, or make time for a seven-minute morning workout in your living room, fitness apps can help.

Some of the apps highlighted here are tracking tools. You can log workouts, count calories eaten, and collect stats about all your runs to see overtime how you're improving. Fitness apps can also be coaching apps that put you in touch with a personal trainer or nutritionist who will check in with you once a week. And some, of course, combine all these things.

One of my personal favorite apps for health and fitness is MyFitnessPal. This free app lets you count calories that you consume as well as tally up the calories you expend every day. It's compatible with a number of fitness trackers, which means MyFitnessPal can keep track of the calories you burn automatically by pulling them in from your tracker. MyFitnessPal is wonderful at helping you become more aware of your eating habits and just how much exercise it takes to burn off the food you eat.

Another app I love is The Johnson & Johnson Official 7 Minute Workout because it helps anyone get some amount of exercise in a very short amount of time. Unlike other seven-minute workout apps, The Johnson & Johnson app adjusts its level of difficulty based on your current fitness level. It also has workouts that are longer than seven minutes for days when you have a little more time. It's great for busy travellers, too, because it doesn't require anything more than a chair, so you can easily bang out this workout in a hotel room.

Not everyone in the market for a great fitness app wants to count calories or get coached through a quick workout. Some are just looking for a little music to motivate them. Music workout apps were a hot item in 2015. FIT Radio, for example, specializes in create playlists that you can play over your headphones for a variety of workouts, such as running and yoga. All the songs in the playlist have a consistent beat. The music streaming service and app Spotify has a great feature for Premium subscribers that lets them find their running tempo and get songs with a beat that match it. Once the app finds your tempo, it leaves the beats-per-minute setting alone, so your music becomes a metronome of sorts. RockMyRun has a similar feature, only the music it plays speeds up and slows down in real time as your cadence changes.

Other apps tap into your competitive side to motivate you to work out. For example, Strava is a running and bicycling app that lets you compete against every other person who has signed up to use the app. You use Strava to track your runs and bicycle rides, and other Strava members do the same. The app collects everyone's routes and times, breaks them into segments, and then tells you who has the best time along different stretches of roads and trails. If you're the fastest on the road, everyone else using Strava near you will know it.

Another superb app for competitive types is Pact (formerly called GymPact), you can wager money on whether you'll go to the gym as often as you say you will. The app uses your GPS location to verify whether you actually made it to the gym and stayed to work out. If you hit your goal, you'll earn a chunk of change.

Perhaps you're more motivated by helping others than by winning a pot of cash yourself. There's an app for that, too. Charity Miles is a workout tracking app for runs, walks, and bicycle rides that donates a little money for every mile you complete. The app developers find corporate sponsors who make donations on your behalf for any charity you choose from a list.

No matter what kind of motivation or daily prodding you need to meet your fitness goals, there's an app that can push you in the right direction.

Charity Miles
Free

Earn money for charities every time you run, walk, or bicycle by using the free Charity Miles app. Corporate sponsors (whose information you'll see as a backdrop image in the app) agree to donate a few cents for every mile you complete. Browse the app's list of charities, find the one that you support, and then hit the road. When a lot of people use Charity Miles, those little bits of money add up.

Cyclemeter
Free, $4.99 upgrade optional

The best bicycle-ride tracking app I've tested is Cyclemeter by Abvio. This iOS-only app collects a wealth of data, is very accurate, contains several well-thought-out features, and appeals to fitness enthusiasts who participate in more than one sport. Despite the name, you can use Cyclemeter to track walks, runs, and other activities. It does not include a calorie-counting component, but it is packed with data about your biking outings.

See the rest of the list here: http://www.pcmag.com/article2/0,2817,2485287,00.asp

What Is the 'Best Diet' for You?

Angela Haupt

What makes a diet best? In Best Diets 2016, the latest set of exclusive rankings from U.S. News, the DASH diet beat out 37 others, including Atkins, Jenny Craig and Slim-Fast, to win the "Best Diets Overall" crown. Among the 17 commercial diet programs marketed to the public, Weight Watchers and the Mayo Clinic Diet came out on top. (Our methodology explains how.) We also ranked the diets on likelihood of weight loss, ability to prevent and control diabetes and heart disease, healthiness and how easy they are to follow.

Our analysis puts hard numbers on the common-sense belief that no diet is ideal for everybody.

Take DASH, the Best Diets Overall winner. It wasn't created as a way to drop pounds, but as a means of combating high blood pressure (it stands for Dietary Approaches to Stop Hypertension). The federal government, which funded the research behind DASH, doesn't even call it a diet – it's an "eating plan." If losing weight is your No. 1 goal, a diet in our Best Weight-Loss Diets rankings would be a more likely choice. Or if you have diabetes, you might want to look especially hard at Best Diabetes Diets.

That's why we're giving you lots of tools. Each diet was scored by a panel of experts in short-term and long-term weight loss, on how easy it is to follow, how well it conforms to current nutrition standards and on health risks it may pose – plus its soundness as a diabetes and as a heart diet.

Besides the rankings and data, each diet has a detailed profile that tells you how it works, what evidence supports (or refutes) its claims, a nutritional snapshot – right down to daily milligrams of potassium – and, of course, a close look at the food you'd eat, with photos. All of it is reliable and easy to understand.

These tools will be at least a start at helping you, your mother, your brother – whomever – find that elusive perfect-for-me diet. Once you've whittled down your eligible diets to a few, consider your personality and lifestyle. If you're a foodie, you probably won't be happy with a plan built around frozen dinners, such as Nutrisystem and Jenny Craig, or mostly just-add-water meals, like Medifast. If cutting carbs will make you cranky and resentful, you'll want to stay away from low-carb diets such as Atkins and South Beach.

Then think about what did and didn't work the last time you were on a diet. Was it too restrictive? Lots of diets we covered don't consider any food off-limits. Didn't provide enough structure? Some plans will tell you exactly what to eat and when.

With any diet, ask yourself: How long can I stay on this? No matter how good it looks – or how good it might make you look – if you can't stick with it in the long run, you'll be right back where you started after a couple months.

And consider physical activity – an important component of any healthy lifestyle. Does your plan lay out a specific exercise program, or are you on your own?

The questions are endless. Right now, you may have no idea what will or won't work for you. That's what we're here for. We're not going to tell you what diet you should be on, but we can help lead you to a winner – the Best Diet for you.

Here's which diets came out on top in the nine different ranking lists:

Best Diets Overall

1. DASH Diet

2. MIND Diet (tie)

2. TLC Diet (tie)


Best Weight-Loss Diets

1. Weight Watchers

2. HMR Program


Best Fast Weight-Loss Diets

1. Biggest Loser (tie)

1. HMR Program (tie)


Best Diabetes Diets

1. Fertility Diet

2. Biggest Loser (tie)

2. DASH Diet (tie)


Best Heart-Healthy Diets

1. Ornish Diet

2. TLC Diet


Best Commercial Diet Plans

1. Mayo Clinic Diet (tie)

1. Weight Watchers (tie)


Best Diets for Healthy Eating

1. DASH Diet

2. TLC Diet


Easiest Diets to Follow

1. Fertility Diet (tie)

1. MIND Diet (tie)

1. Weight Watchers (tie)


Best Plant-Based Diets

1. Mediterranean

2. Flexitarian

How Much Sugar Is In That Drink??

Check out these food comparisons to your favorite beverages.  From Gatorade to Sodas to your favorite Coffee.  CNN compiled a great visual guide.

Check it out:
http://www.cnn.com/2014/07/02/health/gallery/sugar-sweetened-beverages/index.html

US Kids' Diets Put Them on Road to Heart Disease

By Maggie Fox

American kids eat too much sugar and salt, they don't eat enough fruits and vegetables, and far too many are overweight, a new study shows.

The findings may not surprise parents, but they are disturbing to the researchers, who say these children are being set up for early heart disease.

None of the 8,900 children aged 2 to 11 who were surveyed were doing everything right. But even more striking: Most were missing the goal on three out of four measures of healthy living.

"Our findings indicate that, in general, children start with pretty good blood pressure," said Dr. Donald Lloyd-Jones of the Northwestern University Feinberg School of Medicine in Chicago, who oversaw the study.

"But if they have a horrible diet, it will drive a worsening body mass index (BMI) and cholesterol levels."

The study comes from a nationally representative group of children, and the researchers say their findings can be translated to U.S. kids as a whole.

Fewer than 1 percent of the children in the study had four or five of the main components of a healthy diet: eating four and a half cups or more of fruits and vegetables each day; three servings of whole grains a day; two servings of fish a week; minimal amounts of sugar; and below 1,500 milligrams of sodium a day.

Just 3 percent of boys and 2 percent of girls ate enough whole grains daily. "More than 50 percent of children consumed more than the recommend amount of sugar-sweetened beverages," the researchers wrote.

Fewer than 10 percent ate the recommended four to five servings of fruits and vegetables a day, the survey found. And 30 percent were overweight or obese, Lloyd-Jones and colleagues reported in the journal Circulation: Cardiovascular Quality and Outcomes.

And these bad habits put many on the road to heart disease. About 40 percent of the kids already had poor or worrying cholesterol levels.

"It seems that children in the United States are losing their ideal cardiovascular health status," the researchers wrote.

Many studies have shown heart disease starts young — with artery-clogging blockages starting sometimes as young as age 3. Ultrasound examinations of children as young as 10 have shown they can have arteries that are already as clogged as those in some middle-aged people.

A study published last year showed that nearly a third of kids screened at pediatric clinics in Houston had unhealthy cholesterol levels by age 9 to 11.

But the studies also show an easy fix. One found young women who had reported eating the most fruits and vegetables in their 20s were 40 percent less likely to have dangerously blocked arteries in their 40s.

Other studies show that eating a diet loaded with fresh fruits and vegetables, low in saturated fats and low on fatty meat, dramatically cuts the risk of heart disease and stroke.

What are the Eight most popular diets?

There are literally hundreds of thousands of diets. Some are for losing weight, others for gaining weight, lowering cholesterol, living a long and healthy life, etc. The Mediterranean Diet, for example, reflects the culinary habits of southern European people.

Here are the eight most popular diets:


Atkins Diet

The Atkins Diet, or Atkins Nutritional Approach, focuses on controlling the levels of insulin in our bodies through diet.1 If we consume large amounts of refined carbohydrates our insulin levels will rise rapidly, and then fall rapidly. Rising insulin levels will trigger our bodies to store as much of the energy we eat as possible - it will also make it less likely that our bodies use stored fat as a source of energy. Most people on the Atkins Diet will consume a higher proportion of proteins than they normally do.


The Zone

Diet The Zone Diet aims for a nutritional balance of 40% carbohydrates, 30% fats, and 30% protein each time we eat. The focus is also on controlling insulin levels, which result in more successful weight loss and body weight control.

The Zone Diet encourages the consumption of good quality carbohydrates - unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.


Vegetarian Diet

There are various types of vegetarian: Lacto vegetarian, Fruitarian vegetarian, Lacto-ovo-vegetarian, Living food diet vegetarian, Ovo-vegetarian, Pescovegetarian, and Semi-vegetarian. The majority of vegetarians are lacto-ovovegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey. Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and generally have a longer life expectancy than people who eat meat.


Vegan Diet

Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal based, including eggs, dairy, and honey. Vegans do not generally adopt veganism just for health reasons, but also for environmental and ethical/compassionate reasons. Vegans believe that modern intensive farming methods are bad for our environment and unsustainable in the long term. If all our food were plant based our environment would benefit, animals would suffer less, more food would be produced, and people would generally enjoy better physical and mental health, vegans say.


Weight Watchers Diet

Weight Watchers focuses on losing weight through diet, exercise, and a support network. Weight Watchers Inc. was born in the 1960s when a homemaker (housewife) who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world. Dieters can join either physically, and attend regular meetings, or online. In both cases there is a great deal of support and education available for the dieter.


South Beach Diet

The South Beach Diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon. It focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbs. Dr. Agatston devised the South Beach Diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term.


Raw Food Diet

The Raw Food Diet, or Raw Foodism, involves consuming foods and drinks which are not processed, are completely plant-based, and ideally organic. Raw foodists generally say that at least three-quarters of your food intake should consist of uncooked food. A significant number of raw foodists are also vegans - they do not eat or drink anything which is animal based. There are four main types of raw foodists: raw vegetarians, raw vegans, raw omnivores, and raw carnivores.


Mediterranean Diet

The Mediterranean Diet is Southern European, and more specifically focuses on the nutritional habits of the people of Crete, Greece, and southern Italy. Nowadays, Spain, southern France, and Portugal are also included; even though Portugal does not touch the Mediterranean Sea. The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, cereals, seeds, olive oil as the main source of dietary fats, cheese and yogurts are the main dairy foods, moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low/moderate amounts of wine.  Up to one third of the Mediterranean diet consists of fat, with saturated fats not exceeding 8% of calorie intake

11 Foods That Are Making Your Hair Fall Flat

By Emily Alford

If your hair has been looking a little flat and lifeless lately, it could be more than just winter hat head. The culprit behind your dull locks might just lie in your refrigerator.

Most of us are pretty superficial when it comes to hair — meaning we try to make our manes more presentable with superficial solutions, like conditioners and hair products. But really, when it comes to a great head of hair, the answer lies within. A poor diet is often the cause of all manner of hair calamities, from greasy scalps to brittle ends.

“Healthy hair is more than just the shampoo you're using,” says Carlene Thomas, registered dietitian and author of Healthfully Ever After.  “Healthy hair starts with a healthy diet. Eating sugary or nutritionally empty foods edges out the foods that can help you have that healthy hair: quality protein, B vitamins, and healthy fats.”

Some of the best foods you can eat for glossy, healthy hair, according to Thomas, are foods high in Omega 3 fatty acids, which the body needs for energy and cell production. “For glossy locks, don't skip the fat,” says Thomas. “Pick healthy fats like olive oil, fish, nuts, and avocado.”

Skipping meals is actually one of the worst things you can do for your hair. If you’re cutting calories in preparation for swimsuit season, don’t be surprised if you’re rewarded by a dry scalp and a thinning hairline. According to certified hair restoration surgeon Alan J. Bauman, hair loss is common this time of year in what he calls “February Follicle Fallout,” when New Year’s crash dieting leads to mass hair loss in many well-intentioned dieters.

But before you run out and stock up on super hair power foods, be sure to check our list of the foods that damage hair and seriously increase your risk of ponytail days.

Bacon
Greasy meats like fatty bacon can actually lead to more oil production in the body, especially on the scalp, says Carla Rivera, hairstylist and co-founder of Hair La Vie. It’s best to blot your bacon or, better yet, skip it for leaner protein.

Candy
Too much sugar could be leading to more than just trouble with your waistline. According to registered dietitian and recipe columnist Michelle Dudash, “Foods with a high glycemic load may be associated with increased sebum production, which can lead to oily skin, and, therefore, oily hair.” Since most candy has a super high glycemic index, your intake could be taking its toll on your hair.

Carrots
If you’re cutting down on calories by gorging on carrots, you might not be doing your hair any favors, says Michelle Dudash. Carrots are one of the best sources around for Vitamin A, but some studies have shown that too much Vitamin A can actually lead to thinning hair.

Cereal
Cereal is often considered a meal in the United States.  Unfortunately, replacing protein with a starchy substitute might leave you feeling full, but it won’t do your hair any favors. Foods, like cereal, that are quickly broken down into sugar can increase the body’s androgen levels, which often leads to hair loss, especially in women.

French Fries
Not only can fatty foods lead to increased oil production, they often end up all over your face and hair, damaging your strands, according to Carla Rivera. “Anything that irritates your skin will bother your scalp, which can damage your hair follicle,” says Rivera.

Frozen Dinners
Frozen dinners are often preserved with salt, and too much salt means dried out, lifeless hair. “Consuming a lot of salty meals and snacks will dry your hair out and leave it weak, lifeless, and broken,” Rivera says.

Jasmine Rice
If you’re eating a ton of white jasmine rice, you may be taking in more sugar than you realize, according to Dudash. Jasmine rice has a higher glycemic index than most other starches, and consuming it in bulk could lead to more oil on the face and scalp, resulting in limp, oily hair.

Negative Calorie Foods
Sure, celery, cantaloupe, and other foods that require more calories to chew and digest than they contain might help your waistline, but heavy dieting isn’t doing your hair any favors. “By eating a diet that leaves you sickly, your body won't put the calories towards maintaining your glossy and healthy hair,” says registered dietitian Carlene Thomas.

Pasta
Pasta and other starchy foods may be an easy way to get full fast but eating too much starch at the expense of protein could keep your body from producing the proteins it needs for shiny, healthy locks. “Your hair is actually made of a protein called keratin,” Rivera says. “Diets low in protein will leave hair limp and unhealthy. That bounce and shine most ladies want is not possible without a healthy dose of protein.”

Potato Chips
Chips are really more salt than potato, and an excess of salt can lead to dehydration. But dehydration means more than just feeling thirsty; it can dry out skin and leave hair brittle.

Swordfish
While mercury poisoning is actually pretty rare, even the trace amounts found in fish like swordfish could lead to thinning hair. To avoid mercury, the FDA recommends canned tuna and salmon instead.