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The wed said that you should Limit foods high in saturated fat, such as biscuits, cakes. Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.Limit foods and drinks containing added salt, and don’t add salt to foods in cooking or at the table. A standard serve is 150 grams for example, a medium apple or banana, or two kiwifruits or plums. Some foods are known as ‘discretionary foods’, ‘extras’ or ‘sometimes foods’ because they should only be consumed sometimes they’re not a regular part of a healthy diet.
What is one thing that stud out to you?

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Do you know what foods are best to put on your plate? Or how much you should eat and how often?

The are there to help you to make healthy choices that will lead to good nutrition and health.

The Guidelines are developed by the National Health and Medical Research Council, working with independent experts in nutrition. They are based on the best available science about the types and amounts of foods and the dietary patterns that are thought to promote health and wellbeing, and reduce your risk of diet-related conditions and chronic disease.

The basis of a healthy diet

The Guidelines will give you the basis of a healthy diet. Use them to build your own food plan, factoring in specific nutritional requirements based on your age and gender. This summary guide to the Australian Dietary Guidelines, and these basic tips, will get you started:

Eat a wide variety of foods from the :

plenty of colourful vegetables, legumes/beans

fruit

grain (cereal) foods - mostly wholegrain and high fibre varieties

lean , fish, eggs, tofu, nuts and seeds

milk, yoghurt, cheese or their alternatives , mostly reduced fat. (Reduced fat milks are not suitable for children under the age of two years.)

Drink plenty of water.

Limit foods high in , such as biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks.

Replace high fat foods containing mostly saturated fat with foods containing mostly polyunsaturated and monounsaturated fats . Swap butter, cream, cooking margarine, coconut and palm oil with unsaturated fats from oils, spreads, nut butters and pastes, and avocado.

Limit foods and drinks containing added salt, and don't add salt to foods in cooking or at the table.

Limit foods and drinks containing added sugars, such as confectionery, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sports drinks.

Limit alcohol. Drink no more than two standard drinks on any day to reduce your risk of harm from alcohol-related disease or injury over your lifetime, and drink no more than four standard drinks on any occasion. For women who are pregnant or thinking about getting pregnant, or breastfeeding, not drinking alcohol is the safest option.

Together with following the healthy eating guidelines, aim for at least 30 minutes of moderate intensity physical activity, such as walking, every day.

Fruit and vegetables (and legumes)

all provide vitamins, minerals, dietary fibre and nutrients. Most are low in calories and can help you to feel full longer.

Legumes are also made up of , so they're a useful substitute for meat. Choose from split peas, kidney beans, baked beans (navy beans), soybeans, chickpeas, lupin, and lentils, among others.

Eating lots of colourful choices from this food group will give your body different nutrients. It can also protect against chronic diseases including heart disease, stroke, diabetes and some cancers.

The following guide will help you work out your daily requirements.

- how much to put on your plate each day:

younger children - 2.5 serves for 2-3 year olds and 4.5 serves for 4-8 year olds

older children - 5 to 5.5 serves for older children and adolescents

adults and pregnant women - 5-6 serves

breastfeeding mums - 7+ serves.

standard serve is about 75 grams (100-350 kilojoules); for example, ½ cup cooked green or orange vegetables (such as broccoli or carrots) or 1 cup green leafy or raw salad vegetables.

- how much to put on your plate each day:

younger children - 1 serve for 2-3 year olds and 1.5 serves for 4-8 year olds

older children, adolescents and adults, including pregnant and breastfeeding women - at least 2 serves.

A standard serve is 150 grams (350 kilojoules); for example, a medium apple or banana, or two kiwifruits or plums. Try to eat whole fruit and not fruit juice.

(as a source of protein) - how much to put on your plate each day:

*children - 1 to 2.5 serves,
*men - 2.5 to 3 serves, depending on age
*women - 2 to 2.5 serves, depending on age
*pregnant women - 3.5 serves
*breastfeeding women - 2.5 serves

A standard serve is 500-600 kilojoules; for example, 1 cup of cooked or canned lentils, chickpeas or split peas, or 170 grams of tofu.

Grains

, such as wholemeal and wholegrain bread, brown rice, quinoa and oats, are better for you than refined grain (cereal) foods because they provide more dietary fibre, vitamins and minerals. Whole grains may protect against heart disease, type 2 diabetes, excessive weight gain, and some cancers.

Grain (cereal) foods that are high in saturated fats, added sugars and added salt, like cakes, muffins, pies, pastries and biscuits, are 'extras' or 'sometimes foods' in this food group.

- how much to put on your plate each day:

younger children - 4 serves

older children and adolescents - 7 serves

women - 3 serves for those over the age of 70; 6 serves for women less than 50 years of age; 8.5 serves for pregnant and breastfeeding women

men - 4.5 serves for those over the age of 70 years; 6 serves for younger men.

A standard serve is 500 kilojoules; for example, one slice of bread or ½ cup cooked porridge. At least two-thirds of choices should be wholegrain varieties.

Lean meats, poultry, fish, eggs, tofu, nuts and seeds, legumes/beans

Lean meats, poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans are all rich sources of protein. Eating a variety of these foods each day will provide the protein you need, as well as a range of other nutrients, including iodine, iron, zinc, vitamins (especially B12), and essential fatty acids.

The Australian Dietary Guidelines recommend that you eat one to three serves of food from this group each day, depending on your age. If you are pregnant, three to four serves a day are recommended.

- how much to put on your plate each day

Children - 1 to 2.5 serves, depending on age

Men - 2.5 to 3 serves, depending on age

Women - 2 to 2.5 serves, depending on age

Pregnant women - 3.5 serves

Breastfeeding women - 2.5 serves

A standard serve is 500-600 kilojoules; for example, 80 g cooked lean poultry (100 g raw), 100 g cooked fish fillet (about 115 g raw), 65 g cooked lean red meat (about 90 - 100 g raw), two large eggs (60 g each), 170 g tofu, 30 g nuts or seeds, or 150 g cooked legumes.

Dairy

are rich sources of calcium and other minerals, protein, and vitamins. They can protect against heart disease and stroke, and reduce the risk of , some cancers, and type 2 diabetes. Dairy is also good for bone health.

Choose varieties low in saturated fat and added sugar.

If you prefer to avoid dairy, go for alternatives with added calcium, such as calcium-enriched soy or rice drinks. Make sure they contain at least 100 milligrams of calcium per 100 millilitres.

- how much to put on your plate each day

Children - 1.5 to 3.5 serves, depending on age

Men - 2.5 to 3.5 serves, depending on age

Women - 2.5 to 4 serves, depending on age

Pregnant women - 2.5 serves

Breastfeeding women - 2.5 serves

A standard serve is 500-600 kilojoules; for example, a cup of milk or ¾ cup yoghurt.

'Extras' or 'sometimes foods'

Some foods are known as 'discretionary foods', 'extras' or 'sometimes foods' because they should only be consumed sometimes - they're not a regular part of a healthy diet. Extras are higher in kilojoules, added sugar, saturated fat, and added salt, such as commercial burgers, pizza, alcohol, lollies, cakes and biscuits, fried foods, and fruit juices and cordials. For more information visit ''.

More about how much to eat

Information about exact servings and other examples can be found at

Timing your food intake

When you eat also plays a part in a healthy diet. The biggest food timing tip is eat breakfast. Breakfast literally means 'to break the fast' from your last meal at night to your first meal of the following day.

Breakfast skippers are more likely to be tempted by unhealthy choices later in the day and to eat bigger servings at their next meal. Children who skip breakfast generally have poorer nutrition and poorer performance at school.

Other food timing tips are:

Eat regularly: Eating regular meals at set times helps you to get all the servings from the five food groups. Aim for breakfast, lunch and dinner, and two snacks.

Listen to your body: Follow your body's hunger and satiety signals (eat when you're hungry and stop when - or before - you're full).

Stop to eat: Take your time when you dine, and turn off the TV or computer. Notice your food, and your body's signals.

Avoid eating dinner late at night: This gives your body time to digest and use the energy from your meal. Try a small glass of milk or a cup of decaffeinated or herbal tea if you need a late-night snack.

Eat larger at lunch and smaller at dinner: The body digests best at peak energy times, which occur from around noon until 3 pm. If you can't handle a bigger lunch, try splitting it into two smaller meals and eating one at noon and the other mid-afternoon. Eating dinner an hour earlier also aids evening digestion.

Eat about 45 minutes after exercise: This will reduce the amount of energy being stored as fat because the body will use it to replenish low glycogen stores.

Carbohydrates and glycaemic index

are the body's preferred energy source. They are found in many foods, such as breads, breakfast cereal, rice, pasta, noodles, fruit, potato and starchy vegetables, corn, dried beans and lentils, sugar, milk and yoghurt. Eating a carb at every meal fuels the body throughout the day.

Include a variety of good-quality carbs, such as fresh, canned or dried fruit; rice, bread, quinoa and pasta (preferably whole grain or high fibre varieties); and legumes in your healthy diet.

Carbohydrate-containing foods are rated on a scale called the glycaemic index (GI). This rating (between zero and 100) is related to how quickly their carbohydrate content is digested and absorbed into the bloodstream, and the effect it has on blood glucose levels .

Low GI foods (GI less than 55) absorb into the bloodstream slowly and give sustained energy throughout the day. Examples include wholegrain bread, pasta, oats, apples, apricots, oranges, yoghurt, milk, dried beans and lentils.

High GI foods (55 or more on the GI scale) are quickly digested and absorbed into the bloodstream. Examples of high GI foods are white and wholemeal bread, processed cereals, short grain rice, potatoes, crackers, watermelon.

It's ok to include both high and low GI foods in your diet, but tending towards the lower end of the GI scale in your food choices is shown to improve health.

Remember...

Use the Australian Dietary Guidelines as the foundation for a healthy diet that suits your specific needs. Get professional advice, such as from an Accredited Practising Dietitian, if you have specific nutrition needs or are confused about what to eat.

Eat a wide variety of foods from the five food groups, and limit foods containing saturated fat, added salt, added sugars and alcohol.

Know how much to put on your plate.

Choose water as your main drink.

Where to get help

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Healthy eating - what to put on your plate

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Do you know what foods are best to put on your plate? Or how much you should eat and how often? The are there to help you to make healthy choices that will lead to good nutrition and health. The Guidelines are developed by the National Health and Medical Research Council, working with independent experts in nutrition.

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Drinks with artificial sweeteners are is causing food craving. This is bad because it is affecting more women and the obese .  The study was led by the university of southern california. Both the brain and the appetite response in the group it did that to them.74 people where in this study. The participants consumed 300 milliliters of a drink sweetened with sucrose .

question what do think they could do to stop this form happening .

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Diet soda and drinks that contain the artificial sweetener sucralose may increase food cravings and appetite in women and people who are obese, researchers say.

In a new study led by the University of Southern California's (USC) Keck School of Medicine and published in JAMA Network Open, scientists studied the effects of an artificial sweetener - or a nonnutritive sweetener (NNS) - both on brain activity and appetite responses in different groups of the population.
'5 OR MORE': HIGHER FRUIT, VEGETABLE SERVINGS LINKED TO KIDS' IMPROVED MENTAL WELL-BEING
Seventy-four adult participants, including 43 women, completed the study from March 2020 to March 2021, including an equal number of males and females who identified as healthy weight, overweight or obese.

During the course of three separate morning visits to USC's Dornsife Cognitive Neuroimaging Center, the participants consumed 300 milliliters of a drink sweetened with sucrose (nutritive sugar), a drink sweetened with the NNS sucralose or water as a control.

Researchers then spent two hours measuring the activation of regions of the brain responsible for appetite and food cravings in response to pictures of high-calorie foods using an imaging technique called functional magnetic resonance imaging (fMRI) in addition to glucose levels, insulin levels and other metabolic hormones in the blood and the amount of food eaten at a snack buffet at the end of each session, according to an accompanying release.

"Blood was sampled at baseline and 10, 35, and 120 minutes after participants received a drink containing sucrose, sucralose, or water to measure plasma glucose, insulin, glucagon-like peptide (7-36), acyl-ghrelin, total peptide YY, and leptin. Participants were then presented with an ad libitum meal. Participants were right-handed, nonsmokers, weight-stable for at least three months before the study visits, nondieters, not taking medication, and with no history of eating disorders, illicit drug use, or medical diagnoses," the group said in the study's abstract.

The imaging studies revealed increased activity in regions of the brain responsible for food cravings and appetite after women and obese people consumed sucralose-containing drinks, compared to drinks containing real sugar.

There was also a decreased level in hormones leading the participant to feel full after they drank the sucralose-containing drink compared to the sucrose-containing drink.
QUITTING SMOKING LEADS TO EATING MORE JUNK FOOD, WEIGHT GAIN, STUDY FINDS
Lastly, female participants who drank the sucralose-containing drink ate more at the snack buffet than after they drank the sucrose-containing drink.

Food intake did not differ for male participants, and more than 40% of U.S. adults currently use NNSs as a calorie-free option to help in weight loss and still get a sweet treat.

"Our study starts to provide context for the mixed results from previous studies when it comes to the neural and behavioral effects of artificial sweeteners," Dr. Kathleen Page, the study's corresponding author and an associate professor of medicine at the Keck School of Medicine, said in a statement. "By studying different groups we were able to show that females and people with obesity may be more sensitive to artificial sweeteners. For these groups, drinking artificially sweetened drinks may trick the brain into feeling hungry, which may in turn result in more calories being consumed."

Page recommended interpreting findings with caution because all participants fasted for 12 hours overnight ahead of the study.

In addition, she noted that the health consequences of artificial sweeteners remain highly debated.

"There is controversy surrounding the use of artificial sweeteners because a lot of people are using them for weight loss," Page said. "While some studies suggest they may be helpful, others show they may be contributing to weight gain, type 2 diabetes and other metabolic disorders. Our study looked at different population groups to tease out some of the reasons behind those conflicting results."
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The U.S. Food and Drug Administration (FDA) currently lists six high-intensity sweeteners as FDA-approved as food additives, including saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame and advantame.

The U.S. Centers for Disease Control and Prevention warns that those who often drink sugar-sweetened beverages are more likely to face health problems, including weight gain, obesity, Type 2 diabetes, heart disease, kidney diseases, nonalcoholic liver disease, cavities and gout.

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Artificial sweetener in soda, other drinks may increase food cravings, appetite in women and obese people

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Diet soda and drinks that contain the artificial sweetener sucralose may increase food cravings and appetite in women and people who are obese, researchers say. In a new study led by the University of Southern California's (USC) Keck School of Medicine and published in JAMA Network Open, scientists studied the effects of an artificial sweetener - or a nonnutritive sweetener (NNS) - both on brain activity and appetite responses in different groups of the population.

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https://www.medicalnewstoday.com/articles/324589
Fast food increases the risk of obesity and cancer. Data from the CDC says that between 2013 and 2016 36.6% of adults in the US eat fast food on any day. Many fast food chains have attempted to offer more healthy food in their children's menus. But fast food restaurants have not become more healthy.

Does this change how much fast food you eat and why or why not?

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Filled with empty calories and ultra-processed, fast food may increase the risk of obesity and cancer. While fast-food chains have ostensibly been trying to offer more healthful options, a new study finds that the health impact of their menus has not improved - to the contrary, in fact.

Data from the Centers for Disease Control and Prevention (CDC) indicate that, between 2013 and 2016, 36.6 percent of adults in the United States ate fast food on any given day.

Moreover, according to a study conducted by University of Connecticut researchers in 2018, around 74 percent of parents purchase unhealthful foods for their children in fast-food restaurants.

This, the investigators noted, is despite the fact that, from 2013 onward, some of the most popular fast-food chains committed to offering more healthful options in their children's menus.

Now, a new study suggests that most fast-food restaurant menus have not, in fact, become more healthful overall, despite the addition of some arguably more wholesome choices.

The researchers analyzed the variety, portion size, and nutrition of entrées, sides, and desserts offered by 10 of the most popular fast-food chains in the U.S. over a period of roughly 3 decades, based on the menus they made available at three points in time: in 1986, 1991, and 2016.

The team analyzed menus from: Arby's, Burger King, Carl's Jr., Dairy Queen, Hardee's, Jack in the Box, KFC, Long John Silver's, McDonald's, and Wendy's.

In the study paper - which appears in the Journal of the Academy of Nutrition and Dietetics - the investigators explain their focus, noting that, "These restaurants were chosen because the nutritional information on the key nutritional variables of portion size, energy, and sodium were available for each of the 3 years being analyzed."
"Given the popularity of fast food, our study highlights one of the changes in our food environment that is likely part of the reason for the increase in obesity and related chronic conditions over the past several decades, which are now among the main causes of death in the U.S.," says lead investigator Megan McCrory, Ph.D.
The researchers looked at how entrées, sides, and desserts changed on these fast-food restaurants' menus over the 30-year span.

More specifically, they paid attention to changes in caloric content, portion size, energy density, and sodium, iron, and calcium contents.

McCrory, an associate professor at Boston University in Massachusetts, and the team accessed the relevant data through The Fast-Food Guide, which was published in 1986 and 1991, and via resources available online for the year 2016.

First, the researchers observed that the variety of foods that these restaurants offered increased at a high rate of 22.9 items, or 226 percent, per year.
However, as the variety increased, so did the caloric content of the food items on offer, as did portion size.
Thus, among entrées, sides, and desserts, calories saw a sharp increase. The largest such rise was in the dessert category, with an increase of 62 kilocalories every 10 years. Next came entrées, which saw an increase of 30 kilocalories per decade.

The team found a link between higher caloric content and larger portion sizes. These increased by 13 grams per decade for entrées and 24 grams per decade for desserts. At the same time, sodium (salt) content also went up among each food type.

"Our study offers some insights on how fast food may be helping to fuel the continuing problem of obesity and related chronic conditions," the lead researcher concludes, adding:

"Despite the vast number of choices offered at fast-food restaurants, some of which are healthier than others, the calories, portion sizes, and sodium content overall have worsened (increased) over time and remain high."

Megan McCrory, Ph.D.

McCrory and the team also note that four of the 10 fast-food chains also provided information on the calcium and iron contents of items on their menus over the past 3 decades.

The researchers acknowledge that the two essential nutrients - which play key roles in bone and blood health - are much more present in fast food now than they were 30 years ago.

Specifically, entrées and desserts now have significantly higher calcium contents, and iron is more abundant in desserts.
However, McCrory stresses that fast food should not be the first port of call for people looking to increase their calcium and iron levels, since these nutrients are available in unprocessed or minimally processed foods, such as seeds, dairy products, and fish.
"We need to find better ways to help people consume fewer calories and sodium at fast-food restaurants," says McCrory.

"The requirement that chain restaurants display calories on their menus is a start. We would like to see more changes, such as restaurants offering smaller portions at [...] proportional prices," she adds.

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Has fast food become worse for our health in the past 30 years?

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Filled with empty calories and ultra-processed, fast food may increase the risk of obesity and cancer. While fast-food chains have ostensibly been trying to offer more healthful options, a new study finds that the health impact of their menus has not improved - to the contrary, in fact.

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Eating disorders are caused by eating behaviors and thoughts and emotions. There are many types of eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, avoidant restrictive food intake disorder, other specified feeding and eating disorder, pica, and rumination disorder. eating disorders affect 5% of the population. most eating disorders develop in adolescence and adulthood. Eating disorders include restrictive eating or avoidance of certain foods, binge eating, purging by vomiting or laxative misuse, or compulsive exercise. Eating disorders often happen when you have mood and anxiety disorders, obsessive-compulsive disorder, and alcohol and drug abuse problems. With proper medical care, you can get back on track with a healthy diet. what is a way you can prevent eating disorders?

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What is protein? How much should I have?

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What is protein? How much should I have?

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Proteins are like building blocks for our bodies, they make up our organs, tendons, and muscles. Protein is essential for fat loss and muscle growth. Your diet should be made up of about 20% protein, or 0.8 grams of protein per pound of body weight. Food that are higher in protein will fill you up more and for a longer period of time. Although protein is very good, you do not want to have too much, extra protein will just turn into fat and if you have way too much you can even damage your liver. Protein is most commonly found in lean meats so make sure to get at least some kind of meat per day. Everyone needs protein for their body to build, grow, and repair, you should always get your protein in every day.

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Learn more about SCL Health's Nutrition and Weight Loss and Bariatrics services. On a biological level, proteins are sort of like Legos for our bodies. They're the building blocks that make up our organs, tendons, hormones and, of course, muscles.

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You want to make sure you leave time for food to digest before a game. Carbs take about 3-4 hours while protein takes about 6-7 hours. Even after digesting, the energy and nutrients received from these foods will remain in your body. Things to avoid before a game are spicy foods or anything that can upset the stomach. Given that protein takes so long to digest, it also may not be a great thing to eat before a game. When it comes to hydrating, you need to increase water intake at least 24 hours before a game in order for it to be most effective. What is an example of a good food to eat before a game?

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It stands to reason that what you put into your body before, during and after a sporting event can dramatically effect what you can produce during that event through your energy, strength and mental preparedness. Today, we're going to go over some great tips on what and when to eat and drink the prepare, maintain and recover from the "big game", be it basketball, volleyball, football, soccer, tennis, track or any other physical activity, including workouts!

How long before the event do I eat?
It's best if no food is in the player's stomach during their activity. Carbs take about 3-4 hours on average to digest and protein can take between 5-7 hours. However, it stands to reason that smaller meals would take less time than average to digest and larger meals take more time to digest. Keep these key points in mind and leave time for your food to digest between your meal and the game. Don't worry. The nutrients and energy your last meal provided will still be there!

Why is this Important?
When you are digesting your food, the majority of your blood will be taken from other areas of your body to help your digestive system. (Have you ever noticed that you get colder after you eat? This happens due to this blood distribution as well.) On the flip side, when you are physically active, your blood is traveling more to your muscles and skin to help the strain you are putting on your body as well as create sweat to cool your skin. If the blood is needing to do both of these at the same time, your body isn't doing either at full force, putting strain on both your muscles and your digestive system.

What should I eat before my event?
Because carbohydrates are easily digestible and give you a great deal of energy, they tend to be best pre-event meals. Pre-game meals should also be pretty bland as to not upset the stomach. Spicy foods should be avoided. Pasta, bread, fruits and vegetables are all great foods to eat for your pre-game meal. Foods you'll want to stay away from are french fries, hamburgers, bacon, and other foods that are high in fat and protein.

What about hydration?
Hydrate! Increase your water intake, especially the day before and the morning of. Then drink another glass about a half and hour to an hour before your event as well.
During the Event

Eating
Because you should have an empty stomach while playing a sport or doing any type of physical activity, try to stay away from eating during your event.

Hydration
Stay hydrated during your event. For each pound lost during an activity, you should drink an additional 16 ounces of water. Now, you're obviously not going to have scale with you on the sidelines, so our best advice is to listen to your body. When you're thirsty, drink. It's important to replenish your body with liquid while you're sweating and losing that hydration.

Eating
Athletes tend to get hungry within a couple hours of their physical activity. Again, listen to your body and eat! Keep in mind any other activities or games you might have coming up, but replenish your body with what it needs, a good mixture of healthy carbs, low-fat proteins and healthy fats.

Hydration
Again, you need to re-hydrate your body from your physical activity. This will help your muscles, skin and overall health to ensure that you stay strong and energized.

*If you have special dietary needs or health issues, you should speak to your doctor specifically about your diet needs before, during and after a game. It is incredibly important that you know your body, overall health and limits to remain healthy and strong!

Sources: aces.edu and active.com

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Hydrating and Eating before the Big Game

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It stands to reason that what you put into your body before, during and after a sporting event can dramatically effect what you can produce during that event through your energy, strength and mental preparedness.

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I this article I learned that there is a variety of foods you can eat that are healthy. More than I thought. You got a bunch of berries and fruits like apples, avocados, bananas, blueberries, oranges, strawberries. Even grapefruit, mangos, melons, kiwi, and plums. There isn't many meats that you can pick from. You got lean beef, chicken breasts, and lamb. Nuts are good too, like chia seeds, coconuts, almonds, walnuts and macadamia nuts. Of course we got the veggies like, bell peppers, broccoli, carrots, cucumber, garlic, onions, tomatoes. Of course there is fish/seafood, grains breads and even legumes. Legumes are green beans, kidney beans, lentils and peanuts. Overall it is easy to add these foods to your daily diet. Many of the options above have lots of vitamins and antioxidants.

What are some foods that you can eat in your diet that are healthy?

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Eating a wide variety of nutritious foods, including fruit, vegetables, nuts, seeds, and lean protein can help support your overall health.

Many foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein sources, and other whole foods, you'll have meals that are colorful, versatile, and good for you.

Here are 50 healthy and delicious to include in your diet.

Fruits and berries are popular health foods.

They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.

1. Apples

Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you're hungry between meals.

2. Avocados

Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.

3. Bananas

Bananas are a good source of potassium. They're also high in vitamin B6 and fiber and are convenient and portable.

4. Blueberries

Blueberries are both delicious and high in antioxidants.

5. Oranges

Oranges are well known for their vitamin C content. What's more, they're high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They provide vitamin C, fiber, and manganese and make a delicious dessert.

Other healthy fruits

Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.

Eggs are highly nutritious.

Once demonized for being high in cholesterol, now see them as a useful source of protein that may have various benefits.

Lean, unprocessed meats can be included in a healthy diet.

8. Lean beef

Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.

9. Chicken breasts

Chicken breast is low in fat and calories but high in protein. It's a great source of many nutrients.

10. Lamb and mutton

Sheep are usually grass-fed, and their meat tends to be omega-3 fatty acids compared with omega-6.

Despite being high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack could help those managing their weight.

They also require almost no preparation, so they're easy to add to your routine. They can also add texture to salads and other dishes.

However, they are not suitable for people with a nut allergy.

11. Almonds

Almonds are a popular nut that contain with vitamin E, antioxidants, magnesium, and fiber. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.

12. Chia seeds

Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts

Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts

Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts

Walnuts are highly nutritious and rich in fiber and various vitamins and minerals. Pair them with feta cheese to dress a salad.

16. Brazil nuts

Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function, and they are a good source of the mineral selenium.

Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Including a variety of vegetables in your diet will ensure you get a wide range of nutrients.

17. Asparagus

Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.

18. Bell peppers

Bell peppers come in several colors, including red, yellow, and green. They're crunchy and sweet and are a great source of antioxidants and vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It's an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

20. Carrots

Carrots are a popular root vegetable. They're sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They're also high in carotene antioxidants, which have numerous benefits.

Put a few carrots stick in your lunch box or use them for eating guacamole and other dips.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.

22. Cucumber

Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.

23. Garlic

Garlic is a healthy and tasty addition to salads and cooked savory dishes. It allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.

24. Kale

Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir fries or bake in the oven to make crunchy kale chips.

25. Onions

Onions have a strong flavor and feature in many recipes. They contain a number of bioactive compounds believed to have health benefits.

26. Tomatoes

Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C. For a bit of fun and extra flavor, try growing tomatoes on your windowsill.

More healthy vegetables

Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.

Fish and other seafood can be healthy and nutritious. They're rich in omega-3 fatty acids and iodine.

Research that eating oily fish can boost a person's heart and brain health.

27. Salmon

Salmon is a type of oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.

29. Shellfish

Shellfish are nutrient dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.

30. Shrimp

Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It also provides selenium and vitamin B12.

31. Trout

Trout is another type of delicious freshwater fish, similar to salmon.

32. Tuna

Tuna tends to be low in fat and calories and high in protein. It's perfect for people who need to add more protein to their diets but keep calories low.

Be sure to buy low mercury varieties that are responsibly sourced.

Whole grains play an important role in your diet because they are healthy carbs and provide a variety of micronutrients, fiber and, fuel for your body.

They may also help with weight management.

33. Brown rice

Rice is a staple food for much of the world's population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.

34. Oats

Oats provide nutrients and powerful fibers called beta glucans. Glucans provide numerous benefits, including helping lower cholesterol and feed beneficial bacteria in the gut.

35. Quinoa

Quinoa is a tasty grain that's high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.

Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread.

When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.

If you make your own bread, you'll know exactly what goes into it. A bread making machine can help if you're not sure about baking.

36. Ezekiel bread

Ezekiel bread is made from organic sprouted whole grains and legumes.

37. Homemade low-carb and gluten-free breads

If you're looking for low-carb or gluten-free breads, you might want to consider making your own. Here's a list of 15 recipes for gluten-free, low carb breads.

Legumes are a great plant-based source of protein, iron, and fiber.

Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.

38. Green beans

Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.

39. Kidney beans

Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they're toxic when raw.

40. Lentils

Lentils are another popular legume. They're high in fiber and a good source of plant-based protein.

41. Peanuts

Peanuts are, in fact, legumes, not true nuts. They are tasty and high in nutrients and antioxidants. One has concluded that peanuts can aid in weight loss and may help manage blood pressure.

However, if you're monitoring your calorie intake, you may want to be mindful of your consumption of peanut butter, which is very high in calories and easy to eat in large amounts.

For those who can tolerate them, dairy products are a healthy source of various important nutrients.

42. Cheese

A single slice of cheese may offer about the same amount of nutrients as an entire cup (240 ml) of milk. It's also a tasty addition to many dishes and can replace meat as a protein food. However, it can be high in fat.

There are many types of cheese, with different flavors and textures. Opt for less processed varieties of cheese.

43. Dairy milk

Dairy milk contains vitamins, minerals, protein, and calcium.

A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don't. However, full-fat dairy may increase the risk of CVD and some cancers.

44. Yogurt

Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.

Dietary patterns that include unsaturated fats and oils are considered very healthy.

45. Extra-virgin olive oil

Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.

46. Coconut oil

Coconut oil is a saturated fat, but it contains MCTs and may have similar health effects to olive oil.

However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it's best to use it in moderation.

Tubers are the storage organs of some plants. As foods, they are called root vegetables.

47. Potatoes

Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.

Potatoes contain more water and are less energy-dense than pasta and rice, and can leave you feeling full, so that you don't need to eat more. As a result, they may help with weight loss.

48. Sweet potatoes

Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.

Apple cider vinegar may help regulate postmeal blood sugar levels when consumed with a meal, though more evidence is needed on its effectiveness.

It's great to use as a salad dressing or to add flavor to meals.

Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease. However, the amount of chocolate that is usually healthy to eat is not enough to provide significant benefits.

The American Heart Association recommends eating chocolate but in moderation and for enjoyment rather than its health benefits.

What are the 20 most healthy foods?

Research from 2021 developed a scoring system of food based on 54 attributes covering these nine domains: nutrient ratios, vitamins, minerals, food ingredients, additives, processing, specific lipids, fiber and protein, and phytochemicals. Based on the mean values of this scoring system, the healthiest food categories are:

1. legumes

2. vegetables

3. fruit

4. fish and seafood

5. sauce condiment

6. dairy

7. mixed dishes

8. beverages

9. grains

10. meat, poultry, eggs

11. fats and oils

12. savory snacks and sweet desserts

Of course, whether a particular food is healthier than another ultimately depends on the exact food and any specific ingredients it may contain. It's a good idea to consult a dietician to determine exactly what foods are best for you.

What foods are healthy to eat every day?

According to the Dietary Guidelines for Americans 2020-2025, each day you should aim to eat a variety of fruit, vegetables, dairy, grains, and foods containing protein (either plant-based or from lean meats or fish).

What is the #1 healthiest food?

No one food can provide all the nutrients you need to consume in one day, so eating a balanced diet is the best way to get what you need to stay healthy. In addition, the state of your overall health and any conditions you might have may limit what foods you can consume, even if they are very nutritious. Speak to your doctor to determine the best nutrition plan for you.

That said, research looking at the nutrient density of various food groups found that the following foods contain the most nutrients:

organ meats

small fish

dark green leafy vegetables

bivalves such as oysters and clams

crustaceans such as lobster and shrimp

goat meat

beef

eggs

milk

canned fish with bones

mutton

lamb

Whether you want to overhaul your diet or simply change up your meals, it's easy to add a number of these foods to your routine.

Many of the foods above make a great snack while also providing essential nutrients. Some may even aid weight loss.

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Here is a list of 50 super healthy foods and tasty foods you can use to overhaul your diet or switch to some healthier snacks. All the major food groups are included.

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This article is talking bout how mcdonalds kids meal just keep on getting healthier !! They have always included apples with their kids meals, but they have now started adding dasani water as an option and even go-go- squeezes! Mcdonalds have also replaced small sized french fries in 6-piece kids meals to kids sized fries. In 2016 mcdonalds in the US removed artificial preservatives from chicken nuggets, which also have no artificial flavors and colors. And even better, the chicken nuggets from mcdonald's france and canada have no artificial flavors, colors or preservatives. What's your Favorite Thing to get at Mcdonalds?

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McDonald's Happy Meal has been on an evolutionary course over the last six years, starting with the introduction of apple slices into every order. The chain has made changes since and improved its core items, like removing artificial preservatives from Chicken McNuggets, and, most recently, announcing that its classic burgers are now free of artificial preservatives, artificial flavors, and added colors from artificial sources. While the pickle contains an artificial preservative, customers are able to skip it if they prefer.

McDonald's unveiled the latest change November 15. Happy Meal menus across the U.S. are adding reformulated Yoplait Go-GURT Low Fat Strawberry Yogurt as of this month. Made exclusively for McDonald's, it now contains no artificial preservatives, still does not have colors or flavors from artificial sources and provides 25 percent less sugar than the leading kids' Yogurt.

Additionally, McDonald's said it's including Dasani bottled water as a featured beverage choice for all Happy Meals. It will be prominently displayed on its menu boards as a choice for a Happy Meal beverage.

This past February, McDonald's also shrunk the fries and removed cheeseburgers from its U.S. Happy Meals in a launch known as Global Happy Meal Goals. The company said, by June, 100 percent of Happy Meal combinations offered on Happy Meal menu boards would be 600 calories or fewer, and 100 percent of those offerings would be compliant with the new nutrition criteria for added sugar, saturated fat, and 78 percent compliant with the new sodium criteria.

"The voluntary agreements we have negotiated and supported with McDonald's over the past five years have led to increases in customers' access to fruits, vegetables, low-fat dairy and water, especially for Happy Meals for kids. These latest changes are another step forward towards the goals McDonald's set through their agreement with Healthier Generation in February," said Anne Ferree, chief strategy and partnership officer at the Alliance for a Healthier Generation, in a statement.

When McDonald's made its February change, the new Happy Meal menu boards listed only the following entrée choices: Hamburger, 4-piece, and 6-piece Chicken McNuggets. Guests can still special order cheeseburgers if they want; it's just not on the board.

McDonald's also replaced the small French fries with kids-sized fries in the 6-piece Chicken McNugget meal, which decreases the calories and sodium in the fries serving by half, McDonald's said.

The chain is reformulating chocolate milk as well to reduce the amount of added sugar. As this process unfolds, McDonald's will remove chocolate milk from the Happy Meal menu. Again, though, it will be available at a customer's request.

Earlier, in December, the brand completed the transition to Honest Kids Appley Ever After organic juice, which features 45 less calories and half the total sugar of the prior product.

Overall, McDonald's said the menu updates would produce average reductions of 20 percent in calories, 50 percent in added sugars, 13 percent in saturated fat and/or 17 percent in sodium, depending on the customer's specific meal selection.

McDonald's said at the time it was expecting a health benefit similar to the 2013 commitment. Back then, the company said, customers chose water, milk or juice as their beverage choice in 38 percent of Happy Meals. Four years later, that number was 52 percent. In the same period, McDonald's said Happy Meals that include soda and other beverages decreased from 62 to 48 percent. And, for the first time, more than half of Happy Meals ordered in the U.S. have included water, milk or juice.

By 2022, McDonald's said it would make improvements to the Happy Meal menu across 120 markets. The timeframe also includes five "Global Happy Meal Goals," which are, as outlined by McDonald's:
1. Offer Balanced Meals
Using rigorous nutrition criteria grounded in science and nutrition policy, by the end of 2022, at least 50 percent or more of the Happy Meals listed on menus (restaurant menu boards, primary ordering screen of kiosks and owned mobile ordering applications) in each market will meet McDonald's new Global Happy Meal Nutrition Criteria of less than or equal to 600 calories; 10 percent of calories from saturated fat; 650 mg sodium; and 10 percent of calories from added sugar.

Currently, 28 percent of Happy Meal combinations offered on menu boards in 20 major markets meet these new nutrition criteria. To reach the goal of 50 percent or more, markets will add new menu offerings, reformulate or remove menu offerings from the Happy Meal section of the menu board. For example, last month McDonald's Italy introduced a new Happy Meal entrée called the "Junior Chicken," a lean protein sandwich (grilled chicken). McDonald's Australia is currently exploring new vegetable and lean protein options and McDonald's France is looking at new vegetable offerings.
2. Simplify Ingredients
As consumers' tastes and preferences continue to evolve, markets will prioritize Happy Meals and simplify ingredients by removing artificial flavors, added colors from artificial sources, and reducing artificial preservatives where feasible. In 2016, McDonald's USA removed artificial preservatives from Chicken McNuggets, which also have no artificial flavors and colors, and the Chicken McNuggets from McDonald's France and Canada have no artificial flavors, colors or preservatives.
3. Be Transparent with Happy Meal Nutrition Information
The company has made a continuous effort to meet consumers' desire for easy access to nutrition information for menu items it serves with a goal of ensuring that nutrition information for Happy Meals is available and accessible through all McDonald's owned websites and mobile apps used for ordering where they exist.
4. Market Responsibly
Under the new goals, all Happy Meal bundles advertised to children will meet McDonald's new global nutrition criteria, and will continue to meet any existing local/regional advertising pledges with respect to marketing to children.
5. Leverage innovative marketing to help increase purchase of foods and beverages that contain recommended food groups in Happy Meals
"We recognize the opportunity that we have to support families as one of the most visited restaurants in the world, and remain committed to elevating our food, celebrating the joy of reading, and helping those in need through Ronald McDonald House Charities," said Steve Easterbrook, McDonald's president and CEO, in a statement. "Given our scale and reach, we hope these actions will bring more choices to consumers and uniquely benefit millions of families, which are important steps as we build a better McDonald's."

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McDonald's Happy Meals Keep Getting Healthier

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McDonald's Happy Meal has been on an evolutionary course over the last six years, starting with the introduction of apple slices into every order. The chain has made changes since and improved its core items, like removing artificial preservatives from Chicken McNuggets, and, most recently, announcing that its classic burgers are now free of artificial preservatives, artificial flavors, and added colors from artificial sources.

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The ideal amount of sleep for most adolescents is nine hours of sleep. Surveys show that less than 9% of teen get enough sleep. Research has found that sleep deprivation and teenage depression and anxiety are a clear link. This article recommend some ways to get better sleep. These includes getting up at the same time, taking as much naps as possible, and doing yoga before bed.

What are some other ways to get better/longer sleep?

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According to the Centers for Disease Control and Prevention, about 41 million Americans get six or fewer hours of sleep per night. For teens, it's even worse.

For most adolescents, nine hours of sleep is ideal. Unfortunately, very few are actually managing that. In fact, surveys show that less than 9 percent of teens get enough sleep. And the amount of rest they get decreases as they progress through high school. In fact, Cornell University psychologist James B. Maas, PhD, a leading sleep expert, goes so far as to call American teenagers "walking zombies" because they live on so little sleep.

What's preventing teens from getting the rest they need? An array of factors, including technology use, caffeine intake, heavy homework loads, extracurricular activities and schools with early start times. Plus, adolescents experience a shift in their internal biological clocks post-puberty; their circadian rhythms naturally keep them up later at night.
The Sleep-Mental Health Link
Research has found a clear link between sleep deprivation and teenage depression and anxiety. In a study of nearly 28,000 high school students, scientists found that each hour of lost sleep was associated with a 38 percent increase in the risk of feeling sad or hopeless, and a 58 percent increase in suicide attempts. Another study found that high school seniors were three times more likely to have strong depression symptoms if they had excessive daytime sleepiness.

Furthermore, lack of sleep can wreak havoc with adolescents' already turbulent emotions. In studies conducted at the University of Arkansas, people who lost a night of sleep responded with more emotion to stressors presented in the lab, leading researchers to conclude that sleep deprivation has a negative impact on the functioning of the emotional regulation circuit of the brain.

That means that a teenager who gets less shuteye will be more likely to have extreme emotional responses to daily events. These findings are especially troubling because teens are already at risk for poor emotional self-regulation; in adolescents, the prefrontal cortex - the portion of the brain that controls self-regulation - is underdeveloped. Lack of sleep adds fuel to the fire.
The Impact of Sleep Deprivation on Substance Abuse Risk
Along with regulating emotions, the prefrontal cortex also regulates executive functioning - decision-making and impulse control. As a result, teens who get less sleep tend to engage more frequently in risky behaviors.

Research shows that ongoing lack of sleep can increase teens' likelihood of using drugs and alcohol. A 2015 study found that sleep difficulties and hours of sleep can predict a number of dangerous adolescent behaviors, including binge drinking, drunk driving and unprotected sex.
Why the Timing of Sleep Matters
Even teens who manage to get the recommended nine hours may not be receiving the full benefit. That's because teens tend to go to bed late and sleep late - and, unfortunately for them, the quality of our sleep is better earlier in the night. "The time of night when you sleep makes a significant difference in terms of the structure and quality of your sleep," says Matt Walker, head of the Sleep and Neuroimaging Lab at the University of California-Berkeley.

Scientists have found that non-REM sleep (the type we experience between 10 pm and 3 am) is deeper and more restorative than lighter REM sleep (between 3 and 7 am). So teens who regularly go to bed at 3 am, for example, will get fewer hours of restorative non-REM sleep - even if they sleep till noon.
How Teens Can Get Better Sleep
Here are a few guidelines that can help teens develop better sleep hygiene.

Get up at the same time every day. A consistent sleep schedule will help teens regulate their sleep rhythms. If they do sleep later on weekends, it should only be for an hour or so more than usual.

Take naps when possible. Sleep experts recommend midday naps and other short bursts of sleep. In fact, studies show that deep sleep can help us function optimally, even if it's just a half-hour nap.

Unplug earlier. Along with keeping teens occupied late into the night, smartphones detract from sleep via the artificial light they emit, which stimulates more cortisol (the hormone that tells the brain to be alert and productive) than the sun itself.

Exercise. Research shows that people sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week.

Do yoga. Doing yoga before bed helps people fell asleep more easily and sleep longer. One study showed that young adults who regularly practiced yoga woke up fewer times in the night - a sign of better sleep quality.

Avoid sugar at night. Sugar destabilizes our glucose levels, creating a burst of energy. That's followed by a drop in blood sugar that, in turn, stimulates the release of adrenaline and cortisol - waking us up in the wee hours.

Along with boosting healthy sleep habits, these practices - regular exercise, yoga, limiting sugar intake and reducing smartphone use - all produce additional mental health benefits independent of their positive impact on sleep. It's a win-win for teens.

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Your Teen Probably Isn't Sleeping Enough - and It's Bad for His Mental Health

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According to the Centers for Disease Control and Prevention, about 41 million Americans get six or fewer hours of sleep per night. For teens, it's even worse. For most adolescents, nine hours of sleep is ideal. Unfortunately, very few are actually managing that. In fact, surveys show that less than 9 percent of teens get enough sleep.

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McDonald's' kale salad is way more unhealthy than you might think.

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McDonald's' kale salad is way more unhealthy than you might think.

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McDonald's' kale salad is advertised as very healthy, and sounds very appealing, but has more than triple the calories as a regular McDonald's cheeseburger. When the kale salad came out, kale was very popular for being easy to add to food, and for containing healthy minerals for the body. However, McDonald's' website says otherwise. Just the one salad gives almost 2/3 of the recommended sodium intake in a day, and many other things that don't make it seem like a salad. McDonald's does offer other salads, but those are also still high in calories. In conclusion, it is probably just best to stick to other salads than from McDonald's.

What other foods do you think seem healthy but aren't?

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If you ever thought "healthy fast food" was actually healthy, think again.

Though McDonald's may be on a health kick, some of its nutrient-enhanced meals are actually worse for you than junk food, according to CBC News.

McDonald's new Kale salad is the most outrageous offender, with more calories, fat, and sodium than a Double Big Mac burger.

Kale has received a good reputation as of late since it contains a significant amount of vitamins and can be easily added to a breakfast wrap or sandwich for an extra crunch.

On its website, McDonald's boasts that the "Keep Calm, Caesar On" chicken salad contains "real parmesan" cheese petals and a "nutrient-rich lettuce blend with baby kale." These ingredients may sound wonderfully healthy, but topped with creamy Asiago Caesar dressing on its crispy chicken version, the salad loses its appeal.

The salad contains more than 730 calories, 53 grams of fat, and 1,400 milligrams of salt, according to McDonald's nutritional information.

As a point of comparison, someone would have to eat three traditional McDonald's hamburgers to consume about the same number of calories. A Double Big Mac contains about 680 calories, 38 grams of fat, and 1,340 milligrams of salt.

The American Heart Association recommends eating just 2,000 milligrams of sodium and 1,200 to 1,500 calories per day.

If you are planning on eating a salad from McDonald's, there are other options available that are less caloric. McDonald's Southwest Salad only contains 280 calories and 490 milligrams of sodium, which includes a creamy southwest dressing. And, for the truly health-conscious eater, a side salad without dressing is only 15 calories and 10 milligrams of sodium.

Read the full report from CBC News here.

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McDonald's salad has more calories than Big Mac

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If you ever thought "healthy fast food" was actually healthy, think again. Though McDonald's may be on a health kick, some of its nutrient-enhanced meals are actually worse for you than junk food, according to CBC News. McDonald's new Kale salad is the most outrageous offender, with more calories, fat, and sodium than a Double Big Mac burger.

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Have you ever felt stressed or a type of stressor on the body? stress is a type of hormone that releases and tells you brain to quicken your heart rate, breathing and your muscle tightens and is ready for action!
this is a reflect/response your body has when it feels as you are in danger or when you feel as you're pressured.
With the stress on your body Your digestive system doesn't work well, your body will produce higher blood sugar (Glucose). If this is your boys response to every time you're stressed this could turn into chronic stress and could lead to type 2 diabetes. this is not all with stress on the heart you could get heartburn and or acid reflux, with this happening you may not eat as much or not have an appetite to eat or consume food. With this the chance be sure to eat when you get a chance even though your appetite isn't there to get the proper nutrients your body needs. so what other things can you do to concur stress and get in your nutrients?!

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Stress triggers the body's fight-or-flight response. Chronic stress can cause negative health effects on your mood, immune and digestive systems, and cardiovascular health.

You're sitting in traffic, late for an important meeting, watching the minutes tick away. Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! These stress hormones are the same ones that trigger your body's "fight or flight" response. Your heart races, your breath quickens, and your muscles ready for action. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.

Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress. For immediate, short-term situations, stress can be beneficial to your health. It can help you cope with potentially serious situations. Your body responds to stress by releasing hormones that increase your heart and breathing rates and ready your muscles to respond.

Yet if your stress response doesn't stop firing, and these stress levels stay elevated far longer than is necessary for survival, it can take a toll on your health. Chronic stress can cause a variety of symptoms and affect your overall well-being. Symptoms of chronic stress include:

Your central nervous system (CNS) is in charge of your "fight or flight" response. In your brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release the stress hormones adrenaline and cortisol. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as your muscles, heart, and other important organs.

When the perceived fear is gone, the hypothalamus should tell all systems to go back to normal. If the CNS fails to return to normal, or if the stressor doesn't go away, the response will continue.

Chronic stress is also a factor in behaviors such as overeating or not eating enough, alcohol or drug abuse, and social withdrawal.

Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.

Under stress, your heart also pumps faster. Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you'll have more strength to take action. But this also raises your blood pressure.

As a result, frequent or chronic stress will make your heart work too hard for too long. When your blood pressure rises, so do your risks for having a stroke or heart attack.

Under stress, your liver produces extra blood sugar ( glucose) to give you a boost of energy. If you're under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may increase your risk of developing type 2 diabetes.

The rush of hormones, rapid breathing, and increased heart rate can also upset your digestive system. You're more likely to have heartburn or acid reflux thanks to an increase in stomach acid. Stress doesn't cause ulcers (a bacterium called H. pylori often does), but it can increase your risk for them and cause existing ulcers to act up.

Stress can also affect the way food moves through your body, leading to diarrhea or constipation. You might also experience nausea, vomiting, or a stomachache.

Your muscles tense up to protect themselves from injury when you're stressed. They tend to release again once you relax, but if you're constantly under stress, your muscles may not get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, this can set off an unhealthy cycle as you stop exercising and turn to pain medication for relief.

Stress is exhausting for both the body and mind. It's not unusual to lose your desire when you're under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn't last.

If stress continues for a long time, a man's testosterone levels can begin to drop. This can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.

For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.
What are the causes of inhibited sexual desire? "
Stress stimulates the immune system, which can be a plus for immediate situations. This stimulation can help you avoid infections and heal wounds. But over time, stress hormones will weaken your immune system and reduce your body's response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like the flu and the common cold, as well as other infections. Stress can also increase the time it takes you to recover from an illness or injury.
Keep reading: Learn tips on managing your stress "

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Constant stress can increase your risk for long-term health issues like heart attack and diabetes. Learn the toll stress can take on the body.

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You might not think much about your liver but it needs to be healthy like your body does. You want a liver that is healthy and can perform daily tasks like digest and remove toxins from your body. There is lots of ways that your liver can get fattier like genes, health conditions, and your diet. Fatty liver can be found in people with type 2 Diabetes, Obesity and Severe Obesity. If you want to know if you have a fatty liver inflammation starts when it starts to get worse permanent scarring and liver hardening. There is a stage of the fatty liver that can cause liver failure or liver cancer so try to exercise to not get to this bad of a situation. There is ways that you can reverse some damage to your liver one of the biggest ways is weight loss the more you lose helps if you lose 10% you can reduce scarring.
What is the some other ways that you could get a fatty liver

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Steps Against a Silent Disease

You may not give your liver much thought. But it performs essential functions every day. Like other parts of the body, fat can build up in your liver. That may damage the liver and lead to serious health problems.

It's normal to have some fat in your liver cells. But too much can interfere with your liver's normal functioning. The liver acts as a filter to remove toxins from your blood. It helps digest your food. And it also helps keep your blood sugar constant, among other activities.

Fatty liver disease has become increasingly common. But it often has no symptoms. If you have symptoms, they may include fatigue and discomfort in the upper right side of your abdomen.

"There are an awful lot of people walking around with liver disease, and most of them don't know it," says Dr. Matt Cave, a liver specialist at the University of Louisville. "It's important to be aware of the disease so people can get screened by their doctors."

Fat Build Up

Certain health conditions, your genes, your diet, and your digestive system can make you more likely to develop fatty liver disease. When this happens, it is called nonalcoholic fatty liver disease.

"About one-third of U.S. adults have nonalcoholic fatty liver disease," says Dr. Rohit Loomba, a liver disease expert at UC San Diego Health.

People with obesity or type 2 diabetes are at greater risk of nonalcoholic fatty liver disease. It affects about 75% of people who carry excess weight and 90% of people with severe obesity.

Heavy alcohol consumption can also cause fatty liver disease. This is called alcohol-associated fatty liver disease.

"Alcohol is metabolized To change a food or drug in the body into another form through chemical reactions. in the liver. And if you drink high amounts, it basically acts as a toxin," explains Dr. Laura Nagy, who studies alcohol's effects on the liver at the Cleveland Clinic.

It's long been known that obesity and alcohol contribute to fatty liver disease. But more recently, scientists have learned that some toxins around us may also play a role.

"The new kid on the block, so to speak, is the role of chemical pollution in fatty liver disease," Cave says. His research was among the first to link chemicals to the disease.

His team discovered a high rate of the disease among workers at a chemical manufacturing plant. All worked heavily with a chemical called vinyl chloride. This chemical is mainly used for making the PVC in plastic products.

Since then, many more chemicals have been linked to fatty liver disease. Some are found in common household products and stick around in the environment. Chemical exposures may work together with other risk factors to worsen the disease.

"We're finding that these things probably serve as double whammies," Cave explains. "Say you eat a bad diet and have a chemical exposure. The chemical may make the effects of the diet worse."

Finding Fatty Liver

Most people who have fatty liver disease don't end up with liver damage. But some develop inflammation Heat, swelling, and redness caused by the body's protective response to injury or infection. and damage in their liver cells. This stage of fatty liver disease is known as nonalcoholic steatohepatitis, or NASH.

If NASH gets worse, it can cause permanent scarring and liver hardening. Liver disease at this stage is called cirrhosis. It can lead to liver failure or liver cancer.

Researchers are still trying to understand why liver disease worsens in some people but not others. But you can take steps to reverse this damage. The liver has the ability to repair itself. That's why it's important to find fatty liver disease in an early stage.

Often, a doctor will discover fatty liver disease when running blood tests for other reasons. If you have symptoms or are at higher risk, your health care provider may want to run blood or imaging tests. These tests can help look for a fatty liver and determine how severe it is.

The only test to determine whether the disease has progressed to NASH is a liver biopsy. During a biopsy, your doctor will take a small piece of tissue from your liver. The sample is then examined for signs of inflammation or scarring.

"A biopsy can be painful, and it can lead to bleeding, perforation, or infection," Loomba says. And many of the people who undergo biopsy don't end up having NASH. So Loomba's research team is focused on noninvasive tests for fatty liver disease. They're also looking at new ways to test for advanced liver disease.

His team has developed advanced imaging techniques that reduce the need for biopsies. They're able to painlessly measure how much fat and scarring is present in the liver.

Undoing Early Damage

The most effective fatty liver treatment involves a change in lifestyle. Weight loss is helpful.

"But the weight loss has to be pretty significant," says Loomba. You have to lose about 7% of your body weight to resolve NASH. You'll need to lose at least 10% to reduce fibrosis, or scarring.

Losing weight can also help reduce your risk of heart attack and stroke. Heart disease is the leading cause of death in people with nonalcoholic fatty liver disease.

Better nutrition can help, too. Try to avoid weight gain and increase your exercise. And limit your alcohol use. Alcohol can have harmful effects on liver disease.

You might also consider washing your fruits and vegetables before eating. This can lower your exposure to pesticides.

Right now, there are no FDA-approved treatments for fatty liver disease. Studies have shown that vitamin E and diabetes medications that also cause weight loss may help patients with NASH. Several promising drugs are being tested in clinical trials.

To prevent fatty liver disease, aim for a healthy weight and drink alcohol in moderation. Understanding what counts as one drink can help you keep track, says Nagy. Learn about the different sizes of drinks.

For more tips to protect your liver, see the Wise Choices box.

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Steps Against a Silent Disease You may not give your liver much thought. But it performs essential functions every day. Like other parts of the body, fat can build up in your liver. That may damage the liver and lead to serious health problems. It's normal to have some fat in your liver cells.

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https://people.com/health/icarly-jennette-mccurdy-eating-disorders/

Anorexia and Bulimia are fairly common to find in Hollywood as the 'perfect body shape' is always wanted in order to land certain roles. Jennette McCurdy is one example of the effects of falling victim to this, and also an example of a rehabilitated and succeeding actress. Her anorexia started when she was 11 years old and was encouraged by her mom, who, at the time, was just trying to take her daughter's best interests to heart. Her mother also suffered from eating disorders, and is believed by her daughter to never have fully recovered. Hollywood had even unknowingly encouraged McCurdy's eating disorder when she dropped sizes in jeans and clothes. Eventually, she turned to Bulimia because she could ' eat whatever she wanted and not have to face the consequences'. After two years in rehab, she is now almost fully recovered and is in a much better state of mind, making her an icon for those who also suffer(ed) from eating disorders, as someone who was able to recover, showing that it is possible to make the right changes to your lifestyle and get back to a healthy way of living. After talking about the effects it has in hollywood, what are some ways that it is possibly encouraged in everyday life, or ways we can prevent the encouragement in our everyday lives?

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The actress and director started struggling with anorexia at age 11

"As a child actress working in Hollywood, I quickly learned that remaining physically small for my age meant I had a better chance of booking more roles. Unfortunately, I had a trusty and dedicated companion ready to help me with my burgeoning anorexia: my mom!" she wrote.

McCurdy said she doesn't "hold this against" her mom, who passed away from breast cancer in 2013, and whom she believes never fully recovered from a teenage eating disorder.

16th Annual EIF Revlon Run/Walk For Women

| Credit: Frederick M. Brown/Getty

"I always remember feeling that my mom really struggled with my body, weight and diet. She'd regularly compare my size to that of other girls. She'd portion out my meals for me. She'd help me count calories," McCurdy wrote. "At the time, instead of being bothered by her suggestions, I remember thinking that she was actually helping me ― that she 'got it' more than the other moms ― and that she wanted me to be successful."

The actress said that her eating disorder was in full swing by the time she landed her role on iCarly at age 14.

"I became even more fixated on food and my body," she said. "I monitored every bite I took. I exercised obsessively. I measured my thighs with a measuring tape every night before bed."

Nickelodeon 2008 Upfront Presentation

| Credit: Scott Gries/Getty

Three years later, McCurdy's eating habits shifted to binge eating.

"I still tracked, calculated and obsessed about every single thing that went into my mouth, just the same as when I had anorexia. The only difference was that I was eating a lot more," she said. "I was constantly preoccupied with food. Nothing meant more to me than my next bite and nothing gave me more shame than my last one. I was in a toxic, self-loathing cycle."

"When I first began to vomit after eating, I was honestly thrilled. Are you kidding me? I could eat whatever I wanted and then throw it right back up and avoid the consequences of eating (aka gaining weight)? It was the best of both worlds!"

McCurdy said that the people in Hollywood unintentionally encouraged her eating disorder. The show's wardrobe stylist would celebrate when she went down a size in jeans, or her agent would say things like, "You've never looked better. Keep it up."

At the same time, McCurdy started to feel like she needed to compete with other entertainers with eating disorders.

"I told myself that if I were better at this, if I were truly committed, I would just be able to not eat. I was convinced that bulimia was nothing more than poor man's anorexia. What kind of hack was I?"

"Inevitably, the shame snowballed and so did the bulimia," she continued. "Before I knew it, I was having five, six or seven purging sessions a day. By definition of the disorder, I was truly succeeding. And yet my bulimia always felt like a failure ― like I was coming up short of what a true disordered eater could (and should) accomplish."
RELATED VIDEO: Olympic Figure Skater Gracie Gold Reveals She Is in Treatment for an Eating Disorder and Anxiety
After 13 years of disordered eating, McCurdy's sister-in-law confronted her and pushed her to get help. She eventually found the right specialist who got her through a "brutal" and lengthy recovery with "a combination of cognitive behavioral, dialectical behavioral and schema-based therapies."

"I had several relapses during my time with Hank [her eating disorder specialist] and several more even after I finished the program, but Hank warned me about relapses and told me they were totally normal," she said. "The important thing was getting back on the recovery program anytime I had a slip so that, as they say in recovery, 'the slip doesn't become a slide.' "

McCurdy said that she's been able to keep her "slips" in check.

"It's been two years and I'm doing well, recovering and moving forward. I still get eating disorder urges, compulsions and occasional fantasies. I still hear that old eating disorder voice, but luckily I hear it less and less often. And when I do hear it, I now have the tools to muffle it."

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iCarly Star Jennette McCurdy on Her 13 Years of 'Toxic, Self-Loathing' Eating Disorders

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The actress and director started struggling with anorexia at age 11 "As a child actress working in Hollywood, I quickly learned that remaining physically small for my age meant I had a better chance of booking more roles. Unfortunately, I had a trusty and dedicated companion ready to help me with my burgeoning anorexia: my mom!"

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what breakfast food are best to eat to lose weight?

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what breakfast food are best to eat to lose weight?

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Not all calories do the same thing. Different types of food do different things for your body. things like whole eggs, which are high in protein and fat. There's was a study done on 30 overweight woman, and it showed that eating eggs for breakfast instead of maybe a bagel or cereal actually increased their fullness. Another 8 week study found that eating eggs every morning increased weight loss on a calorie restricted diet, compared to other food. Eggs also are incredibly nutrient dense and you can get all your nutrients you need on a calorie restricted diet. interestingly almost all the nutrients are found in yolk.

what do you think you could add to your breakfast to make it more healthier?

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

Not all calories are created equal.

Different foods go through different metabolic pathways in your body.

They can have vastly different effects on your hunger, hormones and the number of calories you burn.

Here are the 20 most weight-loss-friendly foods on earth that are supported by science.

Once feared for being high in cholesterol, whole eggs have been making a comeback.

Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels ().

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.

Summary
Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss.

Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall ().

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies ().

Summary
Leafy greens are an excellent addition to your weight loss diet. Not only are they low in calories but also high in fiber that helps keep you feeling full.

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories.

Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

Fish - and seafood in general - may also supply a significant amount of iodine.

This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally ().

Studies show that a significant number of people don't fill their iodine needs ().

Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (, ).

Mackerel, trout, sardines, herring and other types of fatty fish are also excellent.

Summary
Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.

Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts.

Like other vegetables, they're high in fiber and tend to be incredibly filling.

What's more, these types of veggies generally contain decent amounts of protein.

They're not nearly as high in protein as animal foods or legumes but still high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

Summary
Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health.

Meat has been unfairly demonized.

It has been blamed for various health problems despite a lack of good evidence to back up these negative claims.

The truth is, meat is a weight-loss-friendly food because it's high in protein.

Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day (, , ).

If you're on a low-carb diet, feel free to eat fatty meats. However, if you're on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate.

Summary
Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat.

White potatoes seem to have fallen out of favor for some reason.

However, they have several properties that make them a perfect food - both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients - a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They're particularly high in potassium, a nutrient that most people don't get enough of and that plays an important role in blood pressure control.

On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested ().

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.

Sweet potatoes, turnips and other root vegetables are also excellent.

Summary
Boiled potatoes are among the most filling foods. They're particularly good at reducing your appetite, potentially suppressing your food intake later in the day.

Tuna is another low-calorie, high-protein food.

It's lean fish, meaning it's low in fat.

Tuna is popular among bodybuilders and fitness models who're on a cut, as it's a great way to increase protein intake while keeping total calories and fat low.

If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil.

Summary
Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet.

Some beans and other legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it's important to prepare them properly.

Summary
Beans and legumes are a good addition to your weight loss diet. They're both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake.

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup.

Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Summary
Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups.

Dairy products tend to be high in protein.

One of the best ones is cottage cheese, which - calorie for calorie - is mostly protein with very few carbs and little fat.

Eating cottage cheese is a great way to boost your protein intake. It's also very satiating, making you feel full with a relatively low number of calories.

Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Summary
Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake.

Avocados are a unique fruit.

While most fruits are high in carbs, avocados are loaded with healthy fats.

They're particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What's more, they're a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold ().

They also contain many important nutrients, including fiber and potassium.

Summary
Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight. Just make sure to keep your intake moderate.

Apple cider vinegar is incredibly popular in the natural health community.

It's often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it.

Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms ().

You can find multiple varieties of apple cider vinegar on Amazon.

Summary
Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.

Despite being high in fat, nuts are not as fattening as you would expect.

They're an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

What's more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who don't ().

Just make sure not to go overboard, as they're still fairly high in calories. If you tend to binge and eat massive amounts of nuts, it may be best to avoid them.

Summary
Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation.

Though cereal grains have received a bad reputation in recent years, some types are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice and quinoa.

Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward ().

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have "whole grains" on the label are highly processed junk foods that are both harmful and fattening.

If you're on a very low-carb diet, you'll want to avoid grains, as they're high in carbs.

But there's otherwise nothing wrong with eating whole grains if you can tolerate them.

Summary
You should avoid refined grains if you're trying to lose weight. Choose whole grains instead - they're much higher in fiber and other nutrients.

Eating chili peppers may be useful on a weight loss diet.

They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (, , ).

This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn't regularly eat peppers ().

However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up ().

Summary
Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.

Most health experts agree that fruit is healthy.

Of course, correlation does not equal causation, so these studies don't prove anything. However, fruits do have properties that make them weight-loss-friendly.

Even though they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream.

The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance.

For most fruits can be an effective and delicious addition to a weight loss diet.

Summary
Though fruits contain some sugar, you can easily include them on a weight loss diet. They're high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.

One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) ().

The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Summary
Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It's worth a try if you're want to lose weight.

Chia seeds are among the most nutritious foods on the planet.

They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber.

This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world ( 44).

Because of its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach ( 45).

Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet.

Summary
Chia seeds are very high in fiber, which fills you up and reduces appetite. For this reason, they can be useful on a weight loss diet.

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).

Of course, coconut oil still contains calories, so adding it on top of what you're already eating is a bad idea.

It's not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is worth mentioning here, as it's probably one of the healthiest fats on the planet.

Summary
Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.

Yogurt is another excellent dairy food.

Certain types of yogurt contain probiotic bacteria that can improve the function of your gut.

Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity.

Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics.

Also, consider choosing full-fat yogurt. Studies show that full-fat dairy - but not low-fat - is associated with a reduced risk of obesity and type 2 diabetes over time ( 53).

Low-fat yogurt is usually loaded with sugar, so it's best to avoid it.

Summary
Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.

It's easy to find healthy foods to include on a weight loss diet.

These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.

Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices.

Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life.

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The 20 Most Weight-Loss-Friendly Foods on The Planet

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. Not all calories are created equal. Different foods go through different metabolic pathways in your body.

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In this article it talks about how bad added sugar is and how much sugar is too much  and how we consume too much sugar. people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. and the higher the intake of added sugar, the higher the risk for heart disease.

what candy do you think  has the most sugar in it.

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Health Information and Medical Information - Harvard Health

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Find the best information about living a healthier life from the trusted medical team at Harvard Medical School. Trusted advice for a healthier life.

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Milk contains an important nutrient, calcium, that is important for good bone strength. Milk can also reduce the risk of cancer, and help you build muscles. Milk also gives you other nutrients besides calcium like potassium and protein but it can be high in saturated fats, which can raise the risk for heart disease and stroke. Some people can be lactose intolerant or have a milk allergy and are unable to consume milk, in which there are alternatives. Alternatives include almond, soy, coconut, hemp, and oat milk.

What is the best calcium rich food you know/like?

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There are many possible health benefits of milk. These include bone and heart health.

Milk is a natural food source for mammals. Animals, including humans, produce milk to feed their young until they are ready for solid food.

As such, milk contains valuable nutrients that help support a growing body, including calcium and protein.

Research about milk is conflicting, however, with different studies claiming milk is either good or bad for the body.

Due to rising concerns about health, lactose intolerance, and animal welfare, plant-based milk, and dairy alternatives are gaining popularity.

This article looks at the potential health benefits of cow's milk and discusses alternatives.

Official sources, such as the Dietary Guidelines for Americans 2015-2020, recommend that adults eat about 3 cup-equivalent of low fat or fat-free dairy each day as part of a healthful diet.

This amount can include milk, yogurt, cheese, and fortified soy beverages.

The following sections look at the possible benefits of milk for human health.

Calcium is an essential nutrient for strong bones and teeth, muscle movement, and nerve signals. Health authorities recommend getting enough calcium to help prevent bone fractures and osteoporosis.

Milk offers a rich source of calcium. Manufacturers fortify cow's milk with vitamin D, another nutrient that benefits bone health.

While calcium is important, not all studies agree that milk is good for preventing osteoporosis or fractures, as a 2019 review discusses. Due to this discrepancy, scientists still need to do more research.

Milk is a source of potassium, which can help the blood vessels dilate and reduce blood pressure.

Getting more potassium while also reducing sodium (salt) intake can lower blood pressure, reducing the risk of heart disease and stroke.

Many people in the U.S. do not get their recommended daily requirement for potassium of 3,400 milligrams (mg) in males and 2,600 mg for females.

Other potassium-rich foods besides milk include:

Cow's milk also contains a high amount of saturated fat and cholesterol, which can increase the risk of heart disease, so people should eat dairy in moderation.

Milk contains calcium and vitamin D, two nutrients that may help protect against cancer.

Calcium may the gut lining to reduce the risk of colon cancer or rectum cancer. However, research has linked too much calcium with prostate cancer.

Vitamin D might play a role in cell growth regulation. It protect against colon cancer, and possibly prostate and breast cancer. However, research has also linked high vitamin D levels to an increased risk of pancreatic cancer.

Many factors affect cancer risk. Likewise, cancer can take a long time to develop, so it is difficult to study its causes and risk factors.

Scientists still need more long-term research to establish the facts with any certainty.

Adequate vitamin D levels the production of serotonin, a hormone people associate with mood, appetite, and sleep.

Research, including a 2020 review, has linked vitamin D deficiency with clinical depression.

Manufacturers often fortify cow's milk and plant milk with vitamin D.

Cow's milk helps baby cows grow fast, so it makes sense that cow's milk can aid muscle growth. Cow's milk is a rich source of high quality protein, containing all essential amino acids.

Whole milk is also a rich source of energy in the form of saturated fat, which can prevent muscle mass from being used for energy.

Low fat milk can provide the benefits of milk while supplying less fat.

Osteoarthritis of the knee currently has no cure, but researchers say they have linked drinking milk every day to reduced progression of the disease.

Their research appeared in the American College of Rheumatology journal Arthritis Care & Research.

According to the Dietary Guidelines for Americans 2015-2020, the dairy group includes cow's milk and soy milk. The group contains the following key nutrients:

The nutritional breakdown of milk depends on the fat content.

A 100-gram (g) serving of whole milk with 3.25% fat :

A 100-g serving of low fat milk :

43 calories

4.97 g of carbohydrates

0.97 g of fat

3.48 g of protein

A 100-g serving of soy milk :

33 calories

1.67 g of carbohydrates

1.67 g of fat

2.92 g of protein

Some important nutrients that all milk provides include:
Calcium
Dairy products, including milk, are among the richest dietary sources of calcium. Calcium is essential for bone and tooth health, blood clotting, and blood pressure.

Pair calcium-rich foods with sources of magnesium and vitamin D, as vitamin D supports calcium absorption in the small intestine, and magnesium helps the body incorporate calcium into the bones.
Choline
Choline is an important nutrient for sleep, muscle movement, learning, and memory. It also helps with nerve signals, fat absorption, and inflammation.
Potassium
Potassium is vital for heart health, which includes reducing the risk of stroke, heart disease, and high blood pressure.

A 100-g serving of cow's milk contains around 162 mg of potassium, slightly more than in many soy milk beverages.

In the case of lactose intolerance, however, a symptom such as diarrhea can lead to potassium depletion.
Fortified vitamins and minerals
Manufacturers fortify most milk, including cow's, soy, almond, and others, with additional vitamins and minerals that are not present naturally. These added nutrients include vitamin A, riboflavin, vitamin B-12, and pyridoxine.

Exposure to light destroys some vitamins, especially A and riboflavin, so milk that people store in transparent containers will have lower nutrient levels.

The following sections look at the possible adverse health effects of drinking milk.

Saturated fats

Dairy is high in saturated fats. The American Heart Association (AHA) point out that eating too many saturated fats can increase cholesterol levels, raising the risk of heart disease and stroke.

The AHA recommend that people get no more than of their total calories from saturated fats.

Lactose intolerance

Lactose intolerance is a condition where the body does not produce lactase, an enzyme it needs to break down a sugar called lactose that occurs in milk.

An estimated 65% of people have a reduced ability to digest lactose after infancy. It is most common in people of East Asian descent, affecting 70-100% of these populations.

Milk allergy

A milk allergy, or hypersensitivity, is different from lactose intolerance. In an allergy, the body reacts to the proteins, not the sugars, in milk.

A cow's milk allergy can cause symptoms, such as wheezing and asthma, diarrhea, vomiting, and gastrointestinal distress. Severe allergies can lead to anaphylaxis, a life threatening allergic reaction.

Too much potassium or phosphorous

Getting too much of certain nutrients can be harmful. Overconsumption from diet alone is rare, but certain medications or medical conditions can make it more likely.

If a person has kidney problems, too much potassium or phosphorous can be harmful. Too much potassium is known as hyperkalemia.

Too much calcium

Too much calcium, or hypercalcemia, can cause constipation, kidney stones, or kidney failure. It is rare for this to happen from diet alone, but it can be a risk when a person is taking calcium supplements.

Hormones and antibiotics

Cow's milk may contain residues of hormones and antibiotics, as well as dioxins and polychlorinated biphenyls (PCBs).

These residue substances can have a negative impact on human health, including adverse effects on the nervous system, reproductive system, and immune system. They may potentially raise the risk of certain types of cancer.

While calcium and vitamin D from cow's milk can benefit bone health, there is also some evidence that animal proteins in the diet, for example, from cow's milk, have an acidifying effect.

According to Harvard researchers, this could harm bone health by causing the body to pull calcium from the bones to restore optimal blood pH levels. Not all agree with this, however.

As such, the net benefit of calcium in cow's milk may be lower than expected.

For infants

The Centers for Disease Control and Protection (CDC) say that infants should not drink cow's milk before 12 months of age. This is because cow's milk has too many proteins and minerals for an infant's kidneys to handle and may put them at risk of intestinal bleeding.

Anyone who has an allergy or intolerance to cow's milk, or who is considering avoiding cow's milk for ethical or environmental reasons, can try milk alternatives.

A range of substitute milks, such as almond, soy, coconut, hemp, and oat, are available.

According to the Dietary Guidelines for Americans, soy beverages fortified with calcium, vitamin A and vitamin D are part of the dairy food group as they have similar nutritional composition to milk.

Other milk alternatives made from plants may contain calcium but are not part of the dairy group as their nutritional profile is not similar to soy milk or cow's milk.

Read a comparison guide to different milks, including almond, hemp, oat, soy, and cow, here, and a guide to dairy alternatives, including cheese, yogurt, and butter, here.

Cow's milk is a good source of calcium, protein, and other important nutrients that can have benefits for health.

According to one Harvard researcher, however, dairy is not necessary for optimal health. Many others recommend it, though, and many people find cow's milk an easy way to get essential nutrients, including calcium, vitamin D, and protein.

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Milk is rich in vital nutrients, but some research shows it can be harmful, too. This article looks at the benefits and risks of milk and explores alternatives.

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When you first try to become healthy your first thought is to cut out all the sugar.  Starting a healthier diet starts with a plan of what you can eat and know how to find them.  Knowing where to start will make eating the right foods easier.  Doing research and seeing junk food in a bad way can decrease you desire for foods.  To get the outcome you want you need to put effort in.

Question: How would you decrease your intake of junk food?

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It's 3 p.m. and you're experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar (or salt or caffeine) craving. You're not alone. Many people deal with cravings on a frequent, even daily basis.

Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in consumers. They aim for the "bliss point" in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist, and your brain reacts in a similar way as with cocaine and other drug addictions.

While succumbing to cravings may seem inevitable in the moment, there are a few simple things you can do to control them. Here are 10 ideas to get you started.

There's no better way to handle cravings than planning your meals and snacks ahead of time. If you have a healthy meal and snacks packed and ready for you at lunchtime and in the afternoon, you're far less likely to grab a leftover piece of pizza, order French fries, or eat the sweets someone brought in to the office.

In other words, you will reduce your "food cue reactivity." This is what researchers call your susceptibility to being influenced by the food smells, advertisements, and conversations surrounding you every day.

Try to plan out each week's meals on Sunday, or the day before your workweek starts. Go grocery shopping for what you need. Then prepare large batches of easy foods like brown rice, beans, stir-fried or roasted vegetables, or cold salads. Use food storage containers, mason jars, or foil to pack up serving sizes that you can grab in the morning on your way out the door. Fruits like apples, bananas, and oranges travel well and can be kept on your desk, making them easy afternoon snacks.

The perimeter of the grocery store typically includes the produce, dairy, meat, and fish sections. This is where you'll find real foods, rather than highly processed food products. When you go shopping, try to purchase items only from these sections. If a food item has more than a few ingredients on the label (or ones you can't pronounce), don't buy it. This is a key step in transitioning your diet to whole foods.

Over time, your body and palate will get used to:

You'll be getting all the nutrients you need from these healthy foods, so your cravings for the fake stuff will start to diminish. It may take a few weeks, but eventually it won't even taste good to you!

One of the most common nutrition myths is that fat makes you fat. In fact, your body needs fat! However, there are many different types of fat. You should avoid trans fats and limit saturated fats, but heart-healthy fats like nuts and avocado will help you feel full and reduce cravings.

Have a handful of mixed nuts as an afternoon snack. Or you can make a homemade salad dressing with olive oil and vinegar. Adding fresh guacamole or a fatty fish like salmon to your day is also a great way to incorporate healthy, filling fats.

Protein makes you , often more so than other macronutrients like carbs. Fill your diet with healthy sources of protein including:

When you're full, there's less room - and less desire - for junk food.

Fruit has sugar, but it has a lot of vitamins, antioxidants, and water, too. It also contains fiber, which slows and balances out the effects on your blood sugar. This prevents the sugar crash. Once you wean yourself off of manufactured sugar, fruit will taste a lot sweeter and more satisfying to you. Grab a bowl of berries or a piece of watermelon if you're craving something sweet.

Add some new and different foods to your routine. The more varied your diet, the less likely you will get bored or crave junk food. For example, add a new green to your salad (mustard greens, anyone?), or try a new type of fish this week like tuna.

Bonus: Eating diverse foods of many colors boosts your overall health and helps with disease prevention, too. Examples include purple potatoes, red beets, orange carrots, and green kale.

A showed that when people were trained to look at and interpret one of their most-craved junk foods in a negative light, desire for it lessened. Participants were asked to view the craved food as if:

they were already feeling very full

they just saw the food item sneezed on

they could save the item for later

they were told about negative consequences of eating the food (stomachache, weight gain)

Your mind is much more powerful than you might think. It can't hurt to experiment!

A study in the journal showed that focusing on the positive side of healthy eating is more effective than focusing on the need to remove junk food.

The more healthy foods you add in, the easier it will be to crowd out the unhealthy ones. Stay positive!

There's almost always an emotional component behind cravings. Sure, you really need the brownie because you like the flavor. Or your blood sugar is low and you need an energy boost. You're more likely to grab the Cheetos or leftover cookies when you're upset or stressed by something.

Consider how you may be eating (or drinking) as a way to stuff feelings, distract yourself, or procrastinate. Try to be compassionate to yourself and do some gentle exploration. Practice redirecting yourself when you feel the urge to reach for food instead of doing what needs to be done, or saying what needs to be said.

Healthy stress management tools include:

taking a walk or run

yoga

meditating for a few minutes

taking some deep breaths

talking to a trusted friend or family member

doing something creative like painting

journaling

Experiment and find what works best for you. If your stress feels overwhelming, talk to your doctor or a mental health professional. They can offer emotional support and suggest other effective, healthy, non-food coping methods.

Most people don't get nearly enough sleep. And while you're probably aware of the effects on your mood or energy level, you may not know that lack of sleep is also thought to play a big role in junk food cravings. A recent study in showed that sleep restriction resulted in more hunger and less ability to control intake of "palatable snacks."

So make the effort to turn in a little bit earlier every night. You might also want to stop eating a few hours before you intend to go to bed. A full stomach can cause indigestion and interfere with your ability to fall or stay asleep.

Although our brains are wired to eat a variety of foods, junk food may reduce this desire. This can trap you in a vicious cycle of unhealthy eating. The more you eat junk food, the more you crave it. By following the simple steps, you can break the cycle today and lead a healthier life.

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It's 3 p.m. and you're experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar (or salt or caffeine) craving. You're not alone. Many people deal with cravings on a frequent, even daily basis. Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in consumers.

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Jenny, the author of this article, had struggled Anorexia Nervosa. She had begun to obsess over exercise and food, which ultimately led to her losing an unhealthy amount of weight. Those around her noticed what she was incapable of noticing herself: how sick she actually was. Jenny decided to make the choice to recover, which was one of the hardest decisions of her life. Today she still struggles with eating disordered thoughts, but has learned to push past them and live her best life, and help others do the same.

Put yourself in her shoes. Should you do the hard thing and work for recovery, or the easy thing and continue to let the disordered thoughts drag you down?

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**This is one person's story; everyone will have unique experiences on the path to recovery and beyond. Some stories may mention eating disorder thoughts, behaviors, and symptom use. Please use your own discretion and speak with your support system as needed.
Jenny Osland is an advocate for mental health awareness and blog writer. She has taken her battles against anorexia and used them to become a strong bodybuilder. Her passion is to help others realize their worth by showing her strength of overcoming such a powerful illness and how others can too.

In high school, I went to get a physical and found out that I had lost a significant amount of weight. This led my parents to make me go out and "eat a big bowl of pasta" thinking that would help. Shortly after, I was diagnosed with anorexia nervosa and never in a million years did I think I would end up like that. I was the one who could eat a whole pizza and then snacks right after. I was so scared.

It started when I was playing two sports at once. I became extremely cautious about how much I was eating and I was not sure why. I would find myself counting calories and watching serving sizes. There were times I would ask my mom what was for dinner and then sprint to the cupboard to check the nutrition facts, which would lead me to break down in fear. I would start crying and go back to my mom and tell her I didn't like what she was going to make. "I didn't like it" was the lie I constantly told. Truth is, I would have loved to eat the pasta but my mind was so strong it led me to say no to everything I once enjoyed.

At this point, I was not diagnosed yet so my mom believed I truly didn't like the food, so she made something different. A couple of weeks later, my friend AND mom asked me if I lost weight and I actually laughed in their faces because I didn't see any changes with my body. The mirror is so deceiving. I have learned this over the years and it is something I still remind myself of. A few weeks went by and my friend, who also struggled with an eating disorder, gave me a note as she passed me at the gym and said, "just read it."

My stomach completely dropped and fear/worry flooded my entire body. After the gym, when I got to work, I opened the note in my car before going in and writing this, I can perfectly remember how I felt in that moment. The note said something like "Jenny, I am scared every single day as I see you struggling. I can see your pale skin, brittle hair, and loose clothes. I can just imagine what is going on inside your head. I don't know what you think you have, but I know you have an eating disorder and you NEED to seek help. I don't care if you get mad at me for this because I would rather have you alive than like me."

Tears would not stop coming, I had to go into work, and on top of that, my parents were out of town. I got into work after balling my eyes out for 20 minutes straight. Once my shift was over, I immediately called my mom and told her I needed to see a doctor because I was so scared. I went home and started eating snacks because I thought I was going to die. Unfortunately, that led me to feel even worse. When I went to the doctor, she talked to my mom and me separately and then diagnosed me with anorexia.

My stomach dropped. I felt like a failure and was so embarrassed. I felt like I didn't fit in with anyone because they didn't have eating disorders. I felt like I let my parents down because I had "problems." There is no reason I should have felt that way when I didn't try to get this illness... it is not our fault that we develop these struggles. It makes us who we are and makes us stronger because God knows we can handle these things, we just have to be willing to fight them.

Entering recovery was the hardest thing I have ever done and I could not have done it without the support I had from family and friends. I treated everyone around me terrible because of the power of my eating disorder but they stuck around to help no matter what.

The main goal for me was to put on weight, which I was absolutely terrified of. I got in a lot of fights with my parents and doctors, but if they weren't so firm on me, I never would have made it through recovery. There were times I would run out of the doctor's office or sit at the dinner table and refuse to eat, which led my parents to tears.

I can finally say that I have overcome 90% of my eating disorder thoughts and struggles. I thought there was no way that I would ever come even close to being "normal" again. I thought the negative thoughts in my mind, constant worry about food, and my eating disorder constantly telling me how terrible I was were going to stick with me forever. But I was wrong.

Every day, I make a choice to not listen to the eating disorder voice in my head. Every day, I wake up and choose to tell that voice to stop because why would I want to be controlled by some negative voice that isn't mine. Trust me when I say it gets better. I never would have believed it if someone told me that, but I am living proof. I am happy now. If you are struggling, reach out to someone that understands. You should not have to go through something so powerful by yourself.

Tags: Anorexia, Guest Bloggers, Recovery

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This is one person's story; everyone will have unique experiences on the path to recovery and beyond. Some stories may mention eating disorder thoughts, behaviors, and symptom use. Please use your own discretion and speak with your support system as needed. Jenny Osland is an advocate for mental health awareness and blog writer.

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1 in 10 people with heart disease might be prevented by a sufficient level of iron. Iron is essential for your body to function. people who are iron deficient usually don't take in enough meat poultry eggs of seafood. In a study with 12000 european men and women 18% died in the next 13 years 9% of them died to heart disease. Iron was found to cause 24% of the heart disease. (Open ended question) Could low iron intake cause higher chance of heart disease?

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U.S. News & World Report: News, Rankings and Analysis on Politics, Education, Healthcare and More

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US News is a recognized leader in college, grad school, hospital, mutual fund, and car rankings. Track elected officials, research health conditions, and find news you can use in politics, business, health, and education.

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It is good to eat all natural pigment colors in foods. Eating this way can help your brain and your heart. "Eating lots of colours may lower your risk of missing out on all vital nutrients." This important because without our nutrients i may be harder to stay healthy. Eating certain plant colored pigments such as blueberries can lower your risk of heart problems and is healthy for you. More examples are peppers celery and grapefruit these all help with lowering your risk of dementia. What are some foods that are healthy and colorful?

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Why eating colourful food is good for you

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Eating all the colours of the rainbow can help boost brain health and reduce the risk of heart disease.

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Carbohydrates are often considered bad because they can contribute to weight gain and obesity, because of this low carb diets have become popular among people wanting to lose weight. However, several studies have shown that the quality of carbohydrates are just as important as the quantity of them. Some carbs that are considered unhealthy are rice, flour, sodas, juices, cookies and pastries. Things like this with too much added sugar can increase health risks. Natural sources of sugar such as honey can actually reduce some of those health risks. Carbs that would be considered healthy are bananas, apples, berries, carrots, tomatoes, whole grains, and low fat dairy products. Do you eat more healthy or unhealthy carbs?

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Carbohydrates are one of the three macronutrients that occur naturally in plant foods, including peas and beans, nuts and seeds, grains, dairy and dairy products, fruits, and vegetables.

The other two macronutrients are dietary fats and proteins.

Carbohydrates are considered essential nutrients for the body to function properly by several global health organizations, including the World Health Organization (). Their primary role is to provide energy to all cells in the body. In the absence of carbohydrate intake, the body will use an alternative fuel source called ketones.

The word "carbohydrate" is an umbrella term that describes various types of sugar-containing molecules present in foods.

Generally, there are three types of carbohydrates: sugars, starches, and dietary fiber.

It is possible to classify them further as simple or complex carbs, depending on the number and type of sugar molecules - such as glucose - that each structure contains.

Simple carbs

Also called "simple sugars," "sugars," or " saccharides," these carbohydrates contain between one and 10 sugar molecules and are present in fruits, vegetables, and dairy products. Those with one or two sugar molecules are called monosaccharides and disaccharides, respectively, while those containing up to 10 sugar molecules are called oligosaccharides.

Lactose - the main sugar in animal milk - is a disaccharide comprising the monosaccharides glucose and galactose.

Complex carbs

Complex carbohydrates are made up of polysaccharides, which are longer, intricate chains of sugar molecules. Complex carbs include both starches and dietary fiber.

Starches are the storage carbohydrates in peas and beans, grains, and vegetables, and they provide the body with energy.
This phenomenon, which some researchers call "carbotoxicity," promotes the idea that the excessive consumption of all types of carbohydrates favors the development of chronic diseases.
This finding suggests that rather than all carbs being "created equal," some options are better than others for health.

'Unhealthy' carbs

Carbohydrates that people may consider unhealthy because they are less nutritious include:

refined carbohydrates, such as polished rice and flour

sugar-sweetened beverages, such as sodas and juices

highly processed snacks, including cookies and pastries

According to existing research, a diet with a higher intake of these types of carbohydrates and fewer of the more nutritious options can increase markers of inflammation and perpetuate hormonal imbalances in people with polycystic ovary syndrome (PCOS).
The excessive consumption of simple added sugars is also linked with an increased risk of insulin resistance, non-alcohol-related fatty liver disease, heart disease, stroke, diabetes, and cancer.
However, studies distinguish that added sugars and simple sugars that occur naturally in foods may not have the same negative effects.

A even suggests that natural sources of sugar, such as honey, may be effective in reducing blood sugar levels and lowering the risk of developing type 2 diabetes.

Emerging research continues to shine a light on the adverse health effects of these so-called unhealthy carbohydrate foods.

Experts recommend eating a balanced diet that consists primarily of nutritious foods and includes these types of carbohydrates only in moderation.

'Healthy' carbs

More nutrient-dense sources of carbohydrates that people typically see as healthy include:

fruits, such as bananas, apples, and berries

nonstarchy vegetables, such as spinach, carrots, and tomatoes

whole grains, such as whole grain flour, brown rice, and quinoa

peas and beans, such as black beans, lentil peas, or garbanzo beans

dairy and dairy products, such as low fat milk, and yogurt

Research has linked diets rich in these complex carbohydrates - such as the Mediterranean diet - with anti-inflammatory benefits, lowered insulin resistance, and a reduced risk of chronic diseases.
The researchers attribute many of these benefits to the dietary fiber content of complex carbohydrates.

For instance, the dietary fiber in whole fruits long-term weight management and supports regular bowel movements and healthy aging.

Furthermore, boosting the quality of the diet by including more complex carbs and dietary fiber improvements in some of the effects of PCOS, such as insulin resistance and elevated androgens.

The GI is a measure of the blood sugar-raising potential of a single carbohydrate food compared with pure glucose.

Low GI foods, which primarily consist of complex carbs, have minimal effects on blood sugar levels. They include whole grains and nonstarchy vegetables. High GI foods include potatoes and foods with added sugars.

Likewise, people use the GL to assess how much a particular meal is likely to increase blood sugar levels.
Although people have used both the GI and GL for decades to guide meal planning and manage blood sugar levels for people with diabetes, the science is inconclusive.
A food's GI may, therefore, not be a direct predictor of an individual's glycemic response.

Differences in glycemic response between individuals make it challenging to determine which carbs are truly the healthiest, since even whole grains a consistent and reliable measure of GI and GL.

Despite the popularity of low carbohydrate diets, they are not suitable for everyone, and some populations still benefit from a carbohydrate-rich diet.

Among members of the general population with high carbohydrate intake, significant reductions in blood sugar levels - potentially promoting the remission of prediabetes - occur when the daily intake of carbohydrates is reduced.

Therefore, for populations that consume 65-75% of their daily calories from carbohydrates, experts recommend reducing carbohydrate calories to 50-55% of daily intake and increasing protein.
A carbohydrate restriction of 45% or less of daily calories is more effective for short-term blood sugar control, but it may be unsustainable and does not provide greater long-term results than a range of 50-55% of daily calories from carbohydrates.
Before making changes to their diet, people should speak with a doctor or registered dietitian to determine their specific carbohydrate needs to optimize their health outcomes.

Carbohydrates are an essential macronutrient, providing the body with energy and dietary fiber to support good health.

Excessive consumption of carbohydrates is associated with weight gain and an increased risk of the development of chronic diseases, such as heart disease and diabetes.

Despite their bad rap, however, carbohydrates offer many health benefits when a person frequently consumes sources of complex carbs and dietary fiber in favor of refined carbs and sugar-sweetened beverages.

Also, the ideal diet varies among individuals. For example, a carbohydrate-rich diet optimizes athletic performance.

However, nonathletic populations that consume 65-75% of their daily calories from carbohydrates see the greatest reduction in blood sugar levels when they reduce their calorie intake from carbohydrates to 50-55% of their daily energy intake.

Carbohydrates are not bad when people manage the amount and types that they consume and tailor these to their specific needs.

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Nutrition facts: Are there healthy and unhealthy carbs?

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Carbohydrates are one of the three macronutrients that occur naturally in plant foods, including peas and beans, nuts and seeds, grains, dairy and dairy products, fruits, and vegetables. The other two macronutrients are dietary fats and proteins. Carbohydrates are considered essential nutrients for the body to function properly by several global health organizations, including the World Health Organization ().

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Binge eating is a disorder that is characterized by people eating lots of food in one sitting. People that are affected by it often don't know why they keep eating, and feel guilty for it. It's often caused by people  finding a way to deal with their emotions, and other things like depression. Signs that someone is a binge eater include, hiding food, large changes in weight, skipping meals, eating by themselves and, eating at random times, like late at night. If someone is a binge eater, it is recommended that they don't skip meals, identify triggers, and that they find a way to cope with their feeling, like a hobby. What ways can you help a friend that you suspect is a binge eater?

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What Is Binge Eating?

If you ever ate so much at Thanksgiving that you felt uncomfortable, you know what it feels like to overeat. It's not unusual to overeat from time to time. Most people do.

But binge eating is different from eating too much during the holidays. People with a binge eating problem regularly eat much more food than most people. They often eat quickly, eat when they are stressed or upset (instead of just when they're hungry), and feel like they can't stop eating, even when they're uncomfortably full. They also binge at least once a week for several months.

As a result, they might feel guilty, ashamed, or bad about themselves after a binge. Many people who binge eat are overweight. But those at a healthy weight can also have a binge eating disorder. Binge eating is different from bulimia, another eating disorder. People with bulimia binge eat, but try to make up for overeating by throwing up, using laxatives, or over-exercising to lose weight.

Binge eating is often a mixed-up way of dealing with or avoiding difficult emotions. Usually, people who binge eat aren't aware of what's driving them to overeat. They usually are unhappy about their weight, may have large weight swings, and often feel depressed.

Why Do Some People Binge Eat?

Experts don't know the exact cause of binge eating disorder. It's likely a combination of things, including genetics, family eating habits, emotions, and eating behavior, like skipping meals. Some people use food as a way to soothe themselves or to cope with difficult feelings.

People with binge eating disorder are more likely to have other mental health problems, such as depression, anxiety, post-traumatic stress disorder (PTSD), and ADHD.

What Are the Signs & Symptoms of Binge Eating Disorder?

Someone who's binge eating might:

eat a lot of food quickly

hide food containers or wrappers in their room

have big changes in their weight (up or down)

skip meals, eat at unusual times (like late at night), and eat alone

have a history of eating in response to emotional stress (like family conflict, peer rejection, or school problems)

How Can I Get Help?

It's hard to know how many people may binge eat. Because people often feel guilty or embarrassed about out-of-control eating, many don't talk about it or get help.

Because of these feelings, many people don't get treatment for binge eating until they're older. But getting help early makes it more likely that a person can get better before it causes health problems related to weight gain.

People with binge disorders are best treated by a team that includes a doctor, dietitian, and therapist. Treatment includes nutrition counseling, medical care, and talk therapy (individual, group, and family therapy). The doctor might prescribe medicine to treat binge eating, anxiety, depression, or other mental health concerns.

If you binge eat, these tips can help:

Don't skip meals. You are more likely to overeat if you get too hungry.

Practice mindful eating. Pay attention to what you eat and notice when you feel full.

Identify triggers. Make a plan for how you can avoid or manage things that trigger bingeing.

Be active. Regular exercise can feel good and help you manage your weight.

Find ways to cope with strong feelings. Express yourself through music, art, dance, or writing. Talk to a friend or trusted adult, or try yoga, meditation, or taking a couple of deep breaths to relax.

You may find that it helps to surround yourself with supportive family members and friends. It's best to avoid people who make negative comments about eating or weight because they can make you feel worse.

Talk to your doctor if you think you may have a binge eating disorder or you are concerned about overeating and your weight.

You also can find support and more information online at:

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Binge Eating Disorder (for Teens) - Nemours Kidshealth

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Binge eating is a type of eating disorder. This article explains what it is, how to recognize it, and how to get help.

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It's been decades since Diana's battle with bulimia, but society still isn't handling it properly

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It's been decades since Diana's battle with bulimia, but society still isn't handling it properly

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Pushed into the world spotlight by the age of 19, Princess Diana was under constant judgement and scrutiny by the press, and Royal family, alike. Not sure where to turn, Diana searched for something she could control: her diet. Even though Diana suffered with Bulimia in the 80's, society as a whole still has not overcome many stereotypes and ignorances commonly believed about those who suffer from eating disorders. One of the reasons ED's are mishandled so frequently is the lack of education and resources on the topics to properly educate and handle these disorders. Along with this lack of education comes to the perpetuation of common stereotypes of people who suffer: underweight, greedy, and controlling. These disorders are not about the physical state of a person, but their mindset they have about themselves. Similarly to Diana, people still suffer in silence today yet the times have changed, so why hasn't our perception of these issues changed along with it?

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It's been decades since Diana's battle with bulimia, but society still isn't handling it properly

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Jeni was 20 years old, going into her second year of university in Leicester, when she first started making herself sick. Her boyfriend had suddenly left her, leaving her heartbroken and with very low self-esteem. "Because of the break-up, I just didn't have an appetite," Jeni says.

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eating healthy can cause good health changes like. Helping high blood pressure , high cholesterol and diabetes. risk of not eating healthy are heart disease and a weak immune systems. so you should have a balanced diet of protein iron and antioxidents. A along with exercise and sleep how would you start a healthy diet ?

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What comes to mind when you think of the word "diet?" A quick Google search on diet reveals several definitions. Two of which involve the terms "restrict oneself" and "to lose weight."

However, this misconstrued version of the word is not what diet actually means.

"A lot of people have a negative gut reaction to the word diet and instantly think weight loss, restriction, and deprivation," said Amanda Downs, registered dietitian at Iredell Wellness & Diabetes Center.

"As a dietitian, I think about diet simply as the way we eat or the foods that we are choosing to include on a regular basis," she added.

So, rather than negatively thinking of the word diet, you can think about it as the food you eat daily. Yet, this is not to say the food you eat does not matter - the food you eat, your diet, is important so that you may live a healthy life.

"Unfortunately, we live in a culture where the 'diet' industry sometimes misleads people in a detrimental way. I find that this leaves consumers feeling confused and overwhelmed by what a healthy diet looks like for them and realistic, sustainable ways to put it into practice," said Downs.

A healthy diet can help you meet your unique needs and health goals, but this varies by person.

As part of World Food Day, observed on October 16, take the time to make a healthy, positive change in your diet.

Benefits of Eating Healthy
According to Downs, good nutrition is the foundation for good health, healthy aging, and for managing illnesses, both acute and chronic.

Eating healthy can help manage high blood pressure, high cholesterol, diabetes, and excess body weight, all of which are risks for heart disease.

Additionally, nutrition plays a valuable role in immune health. Downs stated that eating a balanced diet that includes protein, iron, and antioxidants, along with exercise and regular sleeping habits, can help support your immune system.

According to the Centers for Disease Control and Prevention, there are several benefits of healthy eating for adults, including:

Supports muscles

May help you live longer

Boosts immunity

Keeps skin, teeth, and eyes healthy

Strengthens bones

Lowers risk of heart disease, type 2 diabetes, and some cancers

Supports healthy pregnancies and breastfeeding

Helps the digestive system

Helps achieve and maintain a healthy weight

"When we enter our 40's, we generally start losing muscle mass as part of a natural aging process. Combatting that with a healthy diet and regular activity can add many quality, active years to our life," said Downs.

Starting a Healthy Diet
While healthy eating depends on your individual lifestyle, including income and food availability, there are general steps you can take to start eating healthier.

How do you start eating healthy? Downs recommends starting small.

"Even baby steps in the right direction will help get some momentum going. Set small, realistic, achievable goals," she said. "For example, drink at least 48 ounces of water a day, walk for 10 minutes at least three days per week, and include a vegetable at dinner every evening."

One step at a time, you can gradually change your diet.

Cutting out unhealthy fats, scaling back on your sodium intake, packing in nutrient-rich produce, and using sugar sparingly can get you started on the path to healthy eating.

"For most individuals, a well-balanced meal consists of lean protein, non-starchy vegetables, unsaturated fats, and healthy carbohydrates. However, this also needs to be balanced with enjoyment," said Downs.

"Food should never be a source of stress," she added.

To start a healthy eating plan that aligns with your specific lifestyle, make sure to reach out to your primary care provider or registered dietitian. They can help you determine what foods are best for you at that particular point in your life.

Amanda Downs practices at Iredell Wellness & Diabetes Center located at 235 N Main Street, Suite D, in Troutman. If you would like to schedule an appointment with Downs, speak with your primary care provider about a referral. To learn more, please call the wellness center at 704-878-4556.

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World Food Day: Understanding a Healthy Diet

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What comes to mind when you think of the word "diet?" A quick Google search on diet reveals several definitions. Two of which involve the terms "restrict oneself" and "to lose weight." However, this misconstrued version of the word is not what diet actually means.

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Seafood is known to have many different benefits on different parts of the body. It can help reduce the risk of heart disease, depression, and dementia. A few fish such as  halibut, sable fish, and alaskan salmon which contain vitamin D and amino acids. Seafoods are also essential for children's development in the immune and nervous system, vision, and brain growth. The help seafoods produce with inflammation and the addition of more vitamins and minerals can protect the heart and decrease risk of failure.

What are some seafoods that would be easy to incorporate into meals at least once a week?

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Fishing for healthy food ideas? The seafood counter is a great jumping off point.

Of all the health goals you've considered committing to this new year, here's one that's both easy and effective (and likely hasn't already occurred to you): Eating more seafood.

Why, you ask? "Seafood has so many science-backed benefits for your mental health, immunity, cardiovascular system, and brain development," says nutrition expert Keri Gans, MS, RD, CDN. "Eating more fish and shellfish is one of the easiest ways you can reduce your risk of depression, dementia, heart disease, and more. (By the way, the USDA and HHS just released the 2020-2025 Dietary Guidelines for Americans, recommending Americans of all ages-particularly young children and pregnant women-eat seafood at least twice weekly.)

Here are the top 5 benefits of boosting your seafood intake, according to Gans.

Seafood Can Prevent and Reduce Symptoms of Depression

" Studies have shown that people who regularly eat fish are 20 percent less likely than their peers to have depression," says Gans. This is thanks to seafood's anti-inflammatory properties-a result of its high amount of DHA and EPA omega-3 fatty acids-and its ability to promote serotonin production and absorption.

Seafood Decreases the Risk of Alzheimer's and Dementia

According to Gans, nutrition interventions, such as increased consumption of fatty fish, and the subsequent increases in EPA and DHA levels in the blood, have proven to decrease the risk of developing dementia and Alzheimer's disease. "In fact, consuming as little as one seafood meal per week has been associated with decreasing one's risk for both Alzheimer's and dementia," she adds. Your best options are wild Alaska salmon, halibut, and sablefish, which contain Vitamin D, amino acids such as tryptophan, and the omega-3 fatty acids EPA and DHA, all of which are necessary to supporting mood and cognition, says Gans.

Seafood Protects Your Heart

"Eating seafood two times per week has proven to reduce the risk of death from any health-related cause by 17 percent, and the risk of dying from heart disease by 36 percent," says Gans. Incorporating nutrient dense seafood into a diet can lower inflammation and improve triglyceride and cholesterol levels.

Seafood Promotes Infant and Child Development

"Omega-3 fatty acids (DHA in particular) are essential nutrients in early human development, including vision, immune, nervous system, and brain growth," explains Gans. "During pregnancy, a Harvard study showed that seafood consumption is beneficial for mom's health and baby brain development. The benefits continue throughout infancy and adolescence as seafood consumption has proven to drive an increase in IQ."

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Why Eating More Seafood Is One of the Best Things You Can Do for Your Health

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According to nutrition expert Keri Gans, MS, RD, CDN, eating more fish and shellfish is one of the easiest ways you can reduce your risk of depression, dementia, heart disease, and more. Here are the fish nutrition facts you need to know.

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How Depression and anxiety affect the body

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How Depression and anxiety affect the body

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In the same way that when someone gets deprived or anxious when diagnosed with a life-threatening sickness or ailment, the opposite can also happen. The Human body cannot tell the difference between mental and physical illness, so what happens in a person's mind can affect their body. Being mentally ill can make you less immune to other physical illnesses, and the other way around being physically ill can make you mentally ill. Research shows that women who are depressed live less time rather than women who were cured of their depression because their bodies reacted to their mental stress as physical stress. When stressed, the body releases cortisol which helps animals defend themselves by increasing respiration, heart rate, and redirecting blood flow from organs to muscles. But if invoked too often the body reacts to physical illnesses like indigestion, cramps, diarrhea, or constipation, or an increased chance of heart attacks or strokes.

What are ways to improve our emotional state so that our physical state isn't affected?

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Mind and body form a two-way street.

Credit... Gracia Lam

It's no surprise that when a person gets a diagnosis of heart disease, cancer or some other life-limiting or life-threatening physical ailment, they become anxious or depressed. But the reverse can also be true: Undue anxiety or depression can foster the development of a serious physical disease, and even impede the ability to withstand or recover from one. The potential consequences are particularly timely, as the ongoing stress and disruptions of the pandemic continue to take a toll on mental health.

The human organism does not recognize the medical profession's artificial separation of mental and physical ills. Rather, mind and body form a two-way street. What happens inside a person's head can have damaging effects throughout the body, as well as the other way around. An untreated mental illness can significantly increase the risk of becoming physically ill, and physical disorders may result in behaviors that make mental conditions worse.

In studies that tracked how patients with breast cancer fared, for example, Dr. David Spiegel and his colleagues at Stanford University School of Medicine showed decades ago that women whose depression was easing lived longer than those whose depression was getting worse. His research and other studies have clearly shown that "the brain is intimately connected to the body and the body to the brain," Dr. Spiegel said in an interview. "The body tends to react to mental stress as if it was a physical stress."

Despite such evidence, he and other experts say, chronic emotional distress is too often overlooked by doctors. Commonly, a physician will prescribe a therapy for physical ailments like heart disease or diabetes, only to wonder why some patients get worse instead of better.

Many people are reluctant to seek treatment for emotional ills. Some people with anxiety or depression may fear being stigmatized, even if they recognize they have a serious psychological problem. Many attempt to self-treat their emotional distress by adopting behaviors like drinking too much or abusing drugs, which only adds insult to their pre-existing injury.

And sometimes, family and friends inadvertently reinforce a person's denial of mental distress by labeling it as "that's just the way he is" and do nothing to encourage them to seek professional help.

Anxiety disorders affect nearly 20 percent of American adults. That means millions are beset by an overabundance of the fight-or-flight response that primes the body for action. When you're stressed, the brain responds by prompting the release of cortisol, nature's built-in alarm system. It evolved to help animals facing physical threats by increasing respiration, raising the heart rate and redirecting blood flow from abdominal organs to muscles that assist in confronting or escaping danger.

These protective actions stem from the neurotransmitters epinephrine and norepinephrine, which stimulate the sympathetic nervous system and put the body on high alert. But when they are invoked too often and indiscriminately, the chronic overstimulation can result in all manner of physical ills, including digestive symptoms like indigestion, cramps, diarrhea or constipation, and an increased risk of heart attack or stroke.

Depression, while less common than chronic anxiety, can have even more devastating effects on physical health. While it's normal to feel depressed from time to time, more than 6 percent of adults have such persistent feelings of depression that it disrupts personal relationships, interferes with work and play, and impairs their ability to cope with the challenges of daily life. Persistent depression can also exacerbate a person's perception of pain and increase their chances of developing chronic pain.

"Depression diminishes a person's capacity to analyze and respond rationally to stress," Dr. Spiegel said. "They end up on a vicious cycle with limited capacity to get out of a negative mental state."

Potentially making matters worse, undue anxiety and depression often coexist, leaving people vulnerable to a panoply of physical ailments and an inability to adopt and stick with needed therapy.

A study of 1,204 elderly Korean men and women initially evaluated for depression and anxiety found that two years later, these emotional disorders increased their risk of physical disorders and disability. Anxiety alone was linked with heart disease, depression alone was linked with asthma, and the two together were linked with eyesight problems, persistent cough, asthma, hypertension, heart disease and gastrointestinal problems.

Although persistent anxiety and depression are highly treatable with medications, cognitive behavioral therapy and talk therapy, without treatment these conditions tend to get worse. According to Dr. John Frownfelter, treatment for any condition works better when doctors understand "the pressures patients face that affect their behavior and result in clinical harm."

Dr. Frownfelter is an internist and chief medical officer of a start-up called Jvion. The organization uses artificial intelligence to identify not just medical factors but psychological, social and behavioral ones as well that can impact the effectiveness of treatment on patients' health. Its aim is to foster more holistic approaches to treatment that address the whole patient, body and mind combined.

The analyses used by Jvion, a Hindi word meaning life-giving, could alert a doctor when underlying depression might be hindering the effectiveness of prescribed treatments for another condition. For example, patients being treated for diabetes who are feeling hopeless may fail to improve because they take their prescribed medication only sporadically and don't follow a proper diet, Dr. Frownfelter said.

"We often talk about depression as a complication of chronic illness," Dr. Frownfelter wrote in Medpage Today in July. "But what we don't talk about enough is how depression can lead to chronic disease. Patients with depression may not have the motivation to exercise regularly or cook healthy meals. Many also have trouble getting adequate sleep."

Some changes to medical care during the pandemic have greatly increased patient access to depression and anxiety treatment. The expansion of telehealth has enabled patients to access treatment by psychotherapists who may be as far as a continent away.

Patients may also be able to treat themselves without the direct help of a therapist. For example, Dr. Spiegel and his co-workers created an app called Reveri that teaches people self-hypnosis techniques designed to help reduce stress and anxiety, improve sleep, reduce pain and suppress or quit smoking.

Improving sleep is especially helpful, Dr. Spiegel said, because "it enhances a person's ability to regulate the stress response system and not get stuck in a mental rut." Data demonstrating the effectiveness of the Reveri app has been collected but not yet published, he said.

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The Devastating Ways Depression and Anxiety Impact the Body

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Mind and body form a two-way street. It's no surprise that when a person gets a diagnosis of heart disease, cancer or some other life-limiting or life-threatening physical ailment, they become anxious or depressed. But the reverse can also be true: Undue anxiety or depression can foster the development of a serious physical disease, and even impede the ability to withstand or recover from one.

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One reason that you shouldn't eat fast food on a regular basis because they cause long and short term health effects such as depression, high blood pressure, and digestive issues. Most foods are high in sodium. Adults should only consumer 1500 milligrams of salt per day with a max of 2,300 milligrams per day. The high amount of sodium in fast food creates heart problems and high blood pressure. High sodium diets that are also high in fats or heavy carbs can cause bloatedness. This contributes to digestive problems and puts you at risk for diverticulitis and other conditions associated with constipation.
Finally, constant consumption of fast foods will cause weight gain. While it's ok to eat fast food once in awhile, it shouldn't be consumed on a regular basis.

Do you think fast food is an healthy option Why or Why not?

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When 5 p.m. rolls around and you haven't given a single thought to what's for dinner, the glowing sign in front of the burger joint down the street might be calling your name.

A quick swing through the drive-thru can seem like a great option, but there's a definite downside. In order to serve up food so quickly, cheaply and consistently, many fast food restaurants focus on process and efficiency instead of on serving quality, nutritious foods.

An occasional fast food meal isn't anything to fret about, says dietitian Nancy Geib, RD, LDN. Sometimes, it might be your only option.

"If you do your research and you look for the best options, you can definitely still go to a fast food restaurant if that's all you have," she says.

But if burgers, French fries and greasy breakfast sandwiches become centerpieces of your diet, they could take a serious toll on your health. Unhealthy diets increase your chances of developing depression, cancer, type 2 diabetes, heart disease and other chronic conditions.

What is considered fast food?

The history of fast food dates back almost a century, but the concept - and some of America's most well-known fast food eateries - really took off during the 1940s and 50s. Today, it's become such a staple of culture that as many as one in three Americans eat fast food every day.

You know fast food when you see it: It's highly processed, mass-produced food that's prepared quickly - usually on a grill, in a fryer or in a microwave. Fast food restaurants follow very specific preparation methods to make sure you get the crispy, greasy fries you expect every time.

Why is fast food bad for you?

Different foods can affect everyone in different ways, but here are just some of the things that frequently eating fast food might do to your body:

Raise your blood pressure

Many fast food items are packed with sodium, which acts as a preservative and enhances taste. "Everything that's processed, packaged or boxed is going to have sodium," Geib says.

The problem is, high-sodium diets are known to increase blood pressure, which puts stress on your cardiovascular system. Over time, high blood pressure can stiffen or narrow your blood vessels, becoming a major risk factor for heart attack, stroke and heart failure.

Ideally, most adults should try to keep their salt intake under 1,500 milligrams per day, according to the American Heart Association - though its current recommendations allow for up to 2,300 milligrams daily. Because sodium is so prevalent in our diets, it can add up quickly.

For example, one bacon cheeseburger alone can get you pretty close to the daily recommended 1,500 milligrams of sodium. So can a large piece of fried chicken breast with mashed potatoes and gravy. Even seemingly healthier options, like an Italian-style sub sandwich, can contribute more than 1,000 milligrams to your daily intake.

Leave you bloated

Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated. And, if you add a soda to your meal, the carbonation could make it worse. Bloating should only be temporary, but it could cramp your style if you're wearing pants that are tighter in the waist or if you're trying to get rings on or off your fingers.

Drive up your cholesterol

Food that's fried in oil is high in fat - and that includes saturated fat. Eating too much saturated fat can drive up your LDL, or "bad," cholesterol, which puts you at risk for heart disease. The American Heart Association recommends that no more than 6% of your daily calories come from saturated fat. If you eat 2,000 calories a day, that's about 13 grams, or the amount that's in one bacon, egg and cheese breakfast sandwich.

Contribute to digestive problems

Bagels, muffins and anything breaded might be delicious, but they're all processed carbohydrates that lack fiber. Eating adequate amounts of fiber (25 to 35 grams a day) helps keep things moving in your digestive tract. It lowers your risk for diverticulitis and other conditions associated with straining or constipation, such as hemorrhoids and hernias.

Dietary fiber also helps your good gut bacteria flourish and keeps you feeling full. If you rely heavily on fast food, you'll struggle to get the recommended amount. For example, a coffee-shop blueberry muffin will give you nearly 20% of your daily carbohydrate needs but only a gram or two of fiber.

Lead to weight gain

If you go to the drive-thru and grab a value meal for dinner, chances are you'll end up eating a bigger portion (and higher-calorie foods) than you would if you were cooking at home. If that becomes a regular thing, all those extra calories can add up to extra pounds. And when those calories are mostly from highly process carbohydrates, you might end up feeling hungry again within a few hours, which can lead to - you guessed it - even more extra calories.

Then there's the sugar factor. Sugar is a major culprit in the obesity epidemic. It hides in a lot of foods, including drinks and sauces. Guess how much sugar is in your morning café mocha? Upwards of 25 grams. Or in that vanilla milkshake? More than 80 grams, if you make it a large. That's nearly 20 teaspoons!

Drain your energy

A quick hit of refined carbohydrates and sugar causes a spike in your blood sugar, which prompts your body to produce a surge of insulin to quickly bring it down. This spike-and-crash cycle can leave you feeling tired and cranky.

Meanwhile, a balanced meal with protein, healthy fats and fiber-rich carbohydrates takes longer for your body to digest and absorb. This slows the release of sugar into your bloodstream, so you get sustained energy without a crash.

Affect your mood

When you eat a diet that's high in saturated fat, sodium, sugar and refined carbs, you're not only getting too much of those things, but you're also missing out on a lot of other important nutrients. Fruits and vegetables - beyond the iceberg lettuce and tomato slices that come on fast food sandwiches - are rich with vitamins, minerals and antioxidants that nourish your body and improve your mood.

Eating a lot of processed foods may even increase your risk for depression.

Five of the most unhealthy fast food options

1. Pizza: The average slice of pepperoni pizza contains about 680 milligrams of sodium, 12 grams of fat (including 5 grams of saturated fat) and 300 calories. But who eats just one slice? Three slices from a large pie provide more than 2,000 mg of sodium - almost the daily limit for average Americans in just one meal.

2. Burger and fries: A typical double cheeseburger and large fries provides about 1,200 calories and up to 1,700 milligrams of sodium. Make it a combo with a large soda, and you'll top 1,500 calories.

3. Cold-cut combo: Lunch meats tend to be loaded with sodium, saturated fat and carcinogenic agents called nitrates and nitrites, which are known to increase the risk of certain cancers. Three ounces of processed deli meat can pack up to 1,300 milligrams of sodium - even before you add cheese, condiments, bread and chips.

4. Hot dog: A typical frankfurter without condiments contains more than half of your daily recommended saturated fat intake and 33% of your sodium intake. If you usually eat two hot dogs, it would be close to your day's allotment of saturated fat and sodium.

5. Fried chicken: Just one fried chicken breast from your favorite chicken place packs 500 or more calories, 34 grams of fat and 1,200-plus milligrams of sodium.

Making healthier fast food choices

It actually is possible to eat fast food without sabotaging your healthy diet, but it requires a little legwork.

Look for meals with lean proteins, veggies and fiber, and avoid anything supersized.

"You can make an informed choice by doing research to find out the nutritional content of a particular fast food item," Geib says. "All of the major restaurants should have that information online or be able to hand it to you in the restaurant, if you ask."

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Here's How Fast Food Can Affect Your Body

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Hitting the drive-thru multiple times a week can take a toll on your body. Here's how fast food can affect your heart, your mood and your overall health.

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How Nutrition Affects Teens' Mental Health

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How Nutrition Affects Teens' Mental Health

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Article: https://health.usnews.com/health-care/for-better/articles/2018-05-10/how-nutrition-affects-teens-mental-health

What we eat and how we do so goes hand in hand with our emotions and mental health. There's many factors that contribute the state of mental health specifically to food, not just what we eat. That doesn't mean that it doesn't play a major role in it. The nutrients that our body receives can help not just our bodies but our mental health. How nutrients support our mental health is recognized in a 2013 study; this study found that the risk of depressions is 25-35% lower in those that ate a full of fish, vegetables, fruits, and grains. In comparison another study has shown that teens who ate a low quality diet had an 80% higher risk of depression that those that ate a higher quality and whole foods diet. Also many vitamins such as vitamin D and B have a measurable impact on depression and other mental health conditions. Gardening is also noted to be good for you, according to new studies gardening reduces risks of depression, anxiety, and stress levels. Researchers have found a connection between soil bacteria and stress resilience, bacteria promotes the health of the microbiome which happens to promote healthy brain function. Bottom line is that gardening not only promotes exercise and being with nature but can also help you receive the benefits of soil bacteria. We can boost our mood by cooking our meals for yourself that we actually enjoy to be able to experience gratitude and appreciation, which subsequently increases our levels of happiness. Basically how we eating just builds off of itself, if we eat well the result is great in both our minds and bodies.

What are other ways that food in general can impact one's mental health?

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What we eat and how we eat it are closely associated with our emotions and mental health. A growing body of research is revealing not only the power of particular nutrients to increase well-being, but also the multifaceted ways in which our attitude and choices regarding food impact our state of mind.

That's why it's so important for teen mental health providers and treatment programs to incorporate specific nutrition plans into their approach to sustainable healing - not only for adolescents with eating disorders, but also for those who are addressing depression, anxiety, trauma and other conditions.
How Nutrients Support Mental Health
Science is increasingly validating the amazing impact of food on our mood. A 2013 study found that the risk of depression is 25 to 35 percent lower in those who eat a diet high in vegetables, fruits, grains and fish, while avoiding processed foods and sugar.

In another study, the percentage was even higher. In fact, teens in the study who ate a low-quality diet had an 80 percent higher risk of depressionin comparison to those who ate a higher-quality, whole-foods diet.

Nutrients such as omega-3 fatty acids (found in salmon, walnuts and chia seeds), vitamins D (eggs) and B (spinach, mushrooms and pineapple), folic acid (whole-wheat bread, green vegetables and nuts), magnesium (seaweed, beans and leafy greens) and tryptophan (turkey, eggs and beets), among others, have a measurable impact on depression and other mental health conditions.

However, it's important to note that the effect of our eating habits on our mental health isn't just about what we eat. How we source our food, the care we put into preparing it and the way we eat it can be as - or even more - important than our food choices when it comes to our state of mind.

Vegetables and fruit almost always contain more vitamins and minerals than highly processed foods or snack foods - and that's a plus for mental health, as research makes clear. But the good stuff isn't just in the produce itself; we can also reap mental health benefits from the experience of growing and harvesting our own food.

According to new studies, growing our own food lowers the risk of anxiety and depression, reduces stress and increases life satisfaction. Part of that is neurobiological: Researchers have found a link between soil bacteria and stress resilience. Bacteria promote the health of the microbiome, which subsequently promotes healthy brain function. (About 95 percent of our serotonin is produced in the gastrointestinal tract, so it makes sense that the digestive system plays a major role in regulating our emotions.)

Two more good reasons to garden: It promotesexercise and time in nature, which are both proven to have a positive impact on mental health. These elements are especially important for teens, who spend so much of their days indoors and plugged in.
Boosting Well-Being in the Kitchen
Once we've sourced our food, the next step is preparing it. This part of the process can also be an avenue for enhancing teen mental health - particularly when young people approach cooking as a creative activity that they enjoy doing with and for others.

A recent study published in the Journal of Positive Psychology followed more than 650 young adults. Each day, they reported how much time they spent on creative activities and how they felt that day. The researchers found that the adolescents experienced greater flourishing and positive emotions on the days following increased creative activity.

Thus, when we approach cooking as a creative act, there are mental health benefits inherent in the process. And, if we're working alongside family or friends, the enjoyment and connection we feel are also mood boosters.

On top of that, when we cook for and serve others, we get an additional benefit: the "helper's high," that sense of well-being we feel when we do things for others. Cooking and serving a meal with care, for people who enjoy and appreciate it, builds positivity.
The Benefits of Mindful Eating
Along with growing, cooking, serving and carefully choosing our food, enjoying it is also key to mental health. Taking time to savor our food enhances well-being, through the mechanisms of presence, gratitude and mindfulness.

In fact, research confirms that meditation (essentially a structured form of mindfulness) can be as powerful as antidepressants for relieving symptoms of anxiety and depression. The positive emotions of gratitude and appreciation have also been shown to increase happiness levels.

It works the other way around, too: What we eat influences our emotions, and our emotions, in turn, influence our choices around food. For example, in a 2010 study, people who were in a positive mood were more likely to choose grapes as a snack instead of M&Ms. Bottom line: Eating well builds on itself, and the result is thriving and health, in both mind and body.

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How Nutrition Affects Teens' Mental Health

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Research reveals the power of particular nutrients to increase our well-being.

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 How Restaurants Impact Health       Tyshawn

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 How Restaurants Impact Health       Tyshawn

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35% of the U.S. population are eating at restaurants and although it may not be seen as bad, it is just as bad as fast food. When compared to restaurant food the food that you make at home has less calories and is healthier. Restaurants also set a bad example of poor eating habits. Unhealthy restaurants are often located in poor neighborhoods. Even though restaurants provide nutritional charts most people can't figure out how to apply that to what is on the menu and many don't want to take the time to read the charts. It is far better to eat at home than to eat out.
Do you think there is a restaurant the has healthy food? Which one?