"A simple high-fiber diet can provide health benefits while being easier to stick with than a diet calling for multiple changes in eating habits, a new clinical trial concludes.
People who only added more fiber to their otherwise normal diet were able to lose weight, lower their blood pressure and reduce blood sugar levels -- all key to staving off diabetes and improving overall health.
They didn't lose quite as much weight as people following a more complex lifestyle diet recommended by the American Heart Association (AHA). But the study authors contend that their findings are encouraging for those daunted by complicated guidelines."
Read the story above for more information.
How much fiber do you get daily? What are your favorite fiber-filled foods/recipes?View Thread
Limit saturated fats and oils, such as butter, bacon drippings, lard, palm oil, and coconut oil. Instead, use soft tub margarine or vegetable oils, such as olive or canola oil.
Avoid trans fats or partially hydrogenated vegetable oils. These oils go through a process that makes them solid. They're found in some hard margarines, snack crackers, cookies, chips, and shortenings.
Limit fatty meats such as corned beef, pastrami, ribs, steak, ground meat, hot dogs, sausage, bacon, and processed meats like bologna. Also limit organ meats like liver and kidney. Replace with skinless chicken or turkey, lean beef, veal, pork, lamb, and fish. Try some meatless main dishes, like beans, peas, pasta, or rice.
Limit meat, poultry, and fish to no more than two servings, or 5 oz (140 g), a day. Remember that a serving is about the size of a deck of playing cards.
Limit egg yolks.
Limit milk products that contain more than 1% milk fat. This includes cream, most cheeses, and nondairy coffee creamers or whipped topping (which often contain coconut or palm oils). Instead try fat-free or low-fat milk (0% to 1% fat) and low-fat cheeses.
Limit snack crackers, muffins, quick breads, croissants, and cakes made with saturated or hydrogenated fat, whole eggs, or whole milk. Try low-fat baked goods, and use any spreads or toppings lightly.
Instead of using butter or margarine on bread, try dipping it in olive oil.
Avoid fast foods like hamburgers, fries, fried chicken, and tacos. They are high in both total fat and saturated fat. When you eat out, choose broiled sandwiches or chicken without skin, salads with low-fat dressing, and foods that aren't fried. Ask the server to leave off the cheese and high-fat dressings like mayonnaise.
There are a number of excuses people have for illness. Some may claim it's genetic, others say it's the fault of the food companies, and conspiracy theorists contend the government's putting something in the water. But as you're likely aware, what you eat can have a real impact on how long, and in what condition, you survive.
There are always new culprits named as killers. It's been fat, then saturated fat. Next, trans fat came along. Now, and most accurately, it's sugars and processed foods. Yes, diets high in saturated fats aren't particularly healthy, but at the end of the day, if you're eating lot of processed and packaged meats, you're setting yourself up for a shorter life.
New research is showing that people who eat high amounts of red meat die up to two years sooner than people who don't. Now, it should be noted that the biggest killer is in the form of processed red meats. Processed meats are preserved through smoking, curing, salting, and chemicals. Some of these chemicals, like sodium nitrate, could increase your chance of death. They have been linked to hardened arteries, heart disease, and diabetes. Examples of meats processed this way are:
Some people eat a lot of red meat. Researches noted that people who ate up to 10.5 ounces per day, which is quite a lot, lived two years less than people who avoided it. But people who ate as little as 3.5 ounces per day of processed meats had their survival cut by nine months. That's less than two breakfast sausages and two slices of bacon, and slightly more than a quarter-pound burger (that's had preservatives added).
The team followed more than 74,500 people and considered all lifestyle factors. They used a 96-item food frequency questionnaire asking about the types of meats the participants ate in the past year and did follow-ups for 15 years.
Processed meats are convenient and relatively inexpensive, but they are killers. There is no doubt they will create health problems and shorten your life, so it's important to do your best to avoid them. In place of processed meats, opt for fresh, unprocessed lean options. Sirloin, extra lean ground beef, veal, and whatever else is available at your butcher's counter are recommended.
In my opinion, we've really moved past the stage of "dying from natural causes." In most cases, heart attack, stroke, cardiovascular disease, diabetes, and many other illnesses are attributable to lifestyle decisions. One of the most influential areas in determining one's fate comes from the decisions they make in the grocery store.
No ifs, ands, or buts about it: eating processed meat is highly risky, and it will shave years off your life. I'd almost liken regular consumption of processed meats to smoking—it's guaranteed to hurt you and can cause all kinds of health complications.
The grocery store is filled with fresh meat options that have more nutrition and are free of the dangerous additives found in packaged meats, so choose wisely. Your life literally depends on it.View Thread
"Big dieting names like Atkins, Ornish and Weight Watchers have long competed in the battle of the bulge. But a new analysis concludes that whichever diet people choose, their chances of success are about the same.
Instead, experts said, the old-fashioned advice to cut calories, rather than specific nutrients, seems key to success -- as is burning more calories through exercise."
Click the link above to read more.
Has anyone tried one of these diets? Were you able to stick with it? Did you see results? What do you think of these new findings?View Thread
We've all heard that a balanced breakfast is a key contributor in shedding unwanted pounds (and in maintaining a healthy weight), but new research out of the University of Alabama found that skipping the first meal of the day doesn't help or hinder weight loss efforts. In breakfast's defense, food choices were left up to study participants, and the effect of breakfast on appetite, body fat and metabolism were not studied. (Click the link above for more in-depth information.)
What do you think? Are you ready to throw in the towel on breakfast? I know plenty of people who would be happy to see breakfast go, but I'm still partial to the meal View Thread
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