“12 Foods to Stop Eating, and 17 to Start!”

The best and worst choices in every food group, according to registered dietitians. 

ARE YOU EATING AS HEALTHY AS YOU THINK YOU ARE? If you're eating a mix of fruits, vegetables, whole grains, and lean proteins, then you're probably pretty far ahead of the nutrition curve. But even if you're hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there's still a chance you're making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium. We asked top nutrition experts to identify the best and worst foods in every category—veggies, fruits, legumes, grains, proteins, dairy, and fats—so you can close the gaps on your nutritional needs. 

BEST VEGGIE: DARK, LEAFY GREENS: The best greens are the darkest and richest in color, including spinach, kale, romaine, collards, turnip and mustard greens, and broccolini. "They’re some of the most nutrient-dense foods on the planet—packed with vitamins, minerals, and phytochemicals that help protect the cells and build the immune system, all for a skinny little calorie level,” says Sharon Palmer, RD, a southern California-based registered dietitian. Aim to get between 1½ to 2 cups of these leafy veggies each week. Eat them in salads, wraps, or sandwiches, or serve them as a side dish with some lemon and garlic. If you’re not a fan of the bitter taste that comes along with many greens, try infusing them into your smoothies. This masks the flavor while still offering up their nutritional benefits. Or, turn them into chips by mixing in some olive oil and sea salt and heating them in the oven until they’re nice and crispy. 

WORST VEGGIE: ANYTHING IN A CAN: Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you’ll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful. If you need the convenience of canned vegetables, opt for frozen instead. They're just as healthy as fresh because they’re flash-frozen at the site of harvest. “They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer,” explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you're buying plain vegetables, and not ones coated in any type of sauce.) 

BEST VEGGIE: KALE, CAULIFLOWER, BRUSSELS SPROUTS, AND OTHER CRUCIFEROUS VEGETABLES: Kale isn't the only nutritional superstar in the cruciferous vegetable category. Don't forget to also include cabbage, broccoli, Brussels sprouts, cauliflower and other cruciferous vegetables in your diet, as well. “Besides adding flavor to your meal, these veggies are packed with antioxidants and have been shown in multiple studies to help reduce cancer risk thanks to the phytochemical sulforaphane,” says Erin Palinski-Wade, RD, author of Belly Fat for Dummies. A study published in Clinics in Dermatology found that the carotenoids zeaxanthin and lutein, both found in cruciferous vegetables, may help protect the eyes against harmful UV rays from the sun and free radicals in the environment. “Aim to consume a minimum of 1 cup per day,” suggests Palinski-Wade. “If you’re not a fan of their texture, try pureeing cauliflower into a rice, which you can also make into a pizza crust!”

WORST VEGGIE: STARCH VEGETABLES: Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. “These types of vegetables are best eaten earlier in the day as they’re higher in carbohydrates,” says Roger Adams, PhD, a Houston-based nutritionist. 

BEST LEUME: SIMPLY COOKED BEANS: Chickpeas, black beans, and pinto beans provide an excellent meatless backbone for a healthful meal when combined with whole grains and vegetables. “These are especially good because they are whole-plant foods and are very rich in fiber and plant protein,” says Palmer. “Plus, consuming cooked beans has been linked with reducing your risk of chronic diseases and obesity.” You can cook them yourself or drain and rinse them from a can and add them to salads, soups, casseroles, or curry dishes such as Indian dal. Unlike canned vegetables, canned beans can be a healthy addition to your pantry—they're nutritionally equal, and as long as you rinse them before eating, you won't take in any extra sodium. 

WORST LEGUME: CANNED BAKED BEANS: Unlike regular canned kidney or navy (white) beans, the leading brand of baked beans contains 3 teaspoons of sugar per serving, and 50% more sodium, says Nicole Rodriguez, RDN, registered dietitian nutritionist. Cut sugar and salt by making your own. Drain and rinse a can of navy beans and whip up a tomato-based sauce with a touch of barbecue sauce. You should also be wary of canned bean soups. “Any kind of bean soup is full of fiber and protein, but if you’re choosing a canned black bean soup or lentil soup, be sure you check to the label,” says Brandeis. “Many of these canned soups are loaded with sodium, well over 900 milligrams per serving.” Look for low-sodium versions with less than 500 mg per serving.

BEST FRUIT: AVOCADO: Avocados may be high in fat, but it’s the good, heart-healthy type, known as monounsaturated fatty acids (MUFA). Avocados are an excellent source of healthy fats and contain over a dozen essential nutrients. They’re high in fiber and vitamin E, B vitamins, and potassium. Slicing a quarter of an avocado and adding to a mid-day salad is an excellent energy booster for the day. When you buy, an avocado should be just soft enough to press a slight indent.

WORST FRUIT: PROCESSED FRUIT DRINKS: Often marketed as "real juice," the labels on these products prove otherwise. They’re loaded with sugar, empty calories, and artificial sweeteners. Some companies try to get around the sugar in fruit beverages by adding artificial sweeteners that reduce the amount of sugar on the label, but those can increase cravings for sugary, salty, and unhealthy fatty foods. And it's not just bottled juices you should avoid. Juicing a whole fruit concentrates its sugars and often eliminates the fiber.

BEST FRUIT: BERRIES: The dark pigments of blueberries, raspberries, blackberries, and strawberries offer antioxidant, polyphenolic, and anthocyanin benefits. Berries are also often high in vitamin C and low in calories. Blueberries, in particular, are rich in antioxidants and have even been linked to a reduced risk of heart disease and dementia. “At just 80 calories per cup, they're an excellent source of collagen-promoting vitamin C and manganese, a mineral that helps convert macronutrients into usable energy,” says Rodriguez. Aim to consume at least 3 cups of berries per week, adding them into salads, yogurts or smoothies.

WORST FRUIT: CANNED OR DRIED FRUIT: Fruit is naturally sweet, so it shouldn’t need any added sugar or "sugar-based flavor enhancers" often found in the canned kind. That can includes heavy syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. “While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch,” says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. “Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation,” Rodriguez says. 

BEST FRUIT: FROZEN FRUIT: “Just like frozen vegetables, frozen fruit is frozen at the source of harvest and is as nutritious as fresh,” says Brandeis. Just be sure there's only one ingredient on the label: the fruit. Use them for smoothies, or thaw them out when you're craving an out-of-season fruit.

BEST GRAIN: WHOLE GRAINS: People are still cutting out grains to lose weight and improve their health, but the truth is, unless you've been diagnosed with celiac disease or a gluten intolerance, you should be eating whole grains daily. They are full of fiber, plant-based protein, vitamins, minerals, and phytochemicals.

WORST GRAIN: WHITE BREAD AND PASTA: In refined grains—which include white bread, pasta, rice, crackers, and pretzels—the bran and germ are stripped away.  “This type of grain has a higher glycemic index, meaning the sugars can be absorbed into the bloodstream faster, often causing a spike in blood sugar levels,” explains Palmer. This may lead to rapid digestion over consuming calories. “A good way to check whether something is whole or refined grain would be to make sure the first word on the bread or cereal label says ‘whole,’ which means whole grain-based bread,” explains Brandeis. “If the first ingredient is ‘wheat,’ that's a refined grain and offers less nutrition.” Aim for 48 grams of whole grains per day, suggests Brandeis. 

BEST GRAIN: ANCIENT GRAINS: Ancient grains are called "ancient" because they haven't changed much in the last several hundred years, unlike modern types of wheat (which have been crossbred). Many ancient grains are nutritional powerhouses rich in protein (quinoa has the most), calcium (teff has more than any other grain), fiber, and an amino acid called lysine, which helps your body burn fat. Rodriguez loves farro:  “With a pleasing, chewy texture and slightly nutty flavor, it’s an excellent source of fiber and iron and contains 7 grams of protein per serving,” she says. “Mix feta, fresh parsley, and a bit of fresh lemon juice into hot farro for a tasty accompaniment to chicken or salmon.”

WORST GRAIN: SUGARY CEREALS: You can't eat just one—serving, that is. A serving of cereal is just half a cup, and a big bowl may rack up as much sugar as a candy bar. “A good way to judge whether a cereal is too high in sugar is to avoid brands with more than 12 grams per serving,” says Brandeis. Those are usually the ones that are at eye level in the cereal aisle and are strategically positioned so little ones can easily see them. “If you really enjoy the high sugar-based cereals, try filling your bowl with half high-sugar cereal and half low-sugar cereal to dilute the amount of added sugar,” she says. 

BEST GRAIN: OATMEAL: Oats are rich in omega-3 fatty acids, folate, fiber, and potassium, making them a heart-healthy food that lowers cholesterol and burns fat. Avoid packaged packets, which are swimming in added sugar. Instead, use plain old-fashioned oats, and sweeten them with fruit and honey.

 

BEST PROTEIN: FISH: Seafood might just be the healthiest type of protein you can eat. Chock-full of omega-3 fatty acids, it reduces inflammation in the body, regulates blood pressure, and lowers the risk of many health conditions like irritable bowel syndrome, asthma, and even some cancers. Plus, each type provides ample nutrients, and research shows people who eat a lot of it are less likely to suffer from depression and anxiety.

WORST PROTEIN: RED MEAT: The case against red meat (which includes beef, pork, and lamb) seems to grow stronger by the day. It can be high in cholesterol and saturated fat, and eating a lot of it has been linked to several chronic health conditions, including heart disease and type 2 diabetes. And in January, two new studies provided even more reasons to cut back on burgers. The first found that red meat may raise the risk for diverticulitis, a common inflammatory bowel condition, and the second found a link between consumption of grilled, smoked, and barbecued meat and higher rates of early death among breast cancer survivors. 

BEST PROTEIN: CHICKEN: Skinless chicken has less saturated fat than red meat. It's an excellent source of niacin, which helps the body turn food into fuel, as well as selenium, which is important for cognitive function and immune system health. Plus, it's packed with protein and low in calories. One 3.5-ounce breast packs 31 grams of protein for just 165 calories. 

WORST PROTEIN: PROCESSED MEATS: It’s always a good idea to limit processed foods of all types when making healthy food choices—and proteins are no exception. “Processed meats, like deli meats, hot dogs, sausages, and cured selections tend to be high in sodium, preservatives, and saturated fat,” says Adams. Although an occasional sausage or hot dog is fine, research suggests eating it regularly may increase the risk of heart disease and colorectal cancer. 

BEST PROTEIN: TOFU: Tofu contains 10 grams of protein per serving, making it a great plant-based protein for anyone, but especially vegetarians and vegans. “It’s basically the curd of soybeans pressed into a sliceable cake that can become firm and sub in quite nicely for meat,” explains Palmer. “Studies link consuming moderate amounts of tofu with lots of benefits, including heart health and even cancer protection.” Use it in stir-fries, curry dishes, lasagna, and vegetable scrambles.

BEST PROTEIN: NUTS: These bite-size nutrient bombs set you up with heart-healthy fats, protein, vitamins, and minerals. Avoid nuts packaged or roasted in oil, and instead eat them raw or dry-roasted, and with no salt added.  

BEST PROTEIN: EGGS: Yes, eggs are good for you—the whole thing, not just the whites. Though nutrition experts used to warn that the dietary cholesterol in eggs could spike blood cholesterol and hurt the heart, scientific research shows eating foods high in cholesterol doesn't mean most people will develop high cholesterol. Egg yolks are rich in vitamin E, a nutrient most Americans eat too little of, as well as choline, a nutrient that contributes to brain health and metabolism regulation. Enjoy eggs three times per week or more, suggests, Palinski-Wade, hard-boiling them for an easy, on-the-go snack or cook into an omelet with fresh veggies.

BEST DAIRY: GREEK YOGURT: With twice the protein of regular yogurt, Greek yogurt keeps you full longer while providing a good source of calcium. “The best type to get is low-fat Greek yogurt, since they provide higher amounts of protein, with less fat, per serving,” says Brandeis. Aside from being a delicious, on-the-go snack, especially when topped with nuts or blended into a smoothie, you can even use Greek yogurt as a substitute for mayonnaise or sour cream in sandwiches or recipes. 

WORST DAIRY: FLAVORED YOGURTS: Many flavored yogurts contain up to 30 grams of sugar (that's six and a half teaspoons!) per 6-ounce serving, says Rodriguez. Here's some perspective: a Snickers bar clocks in at 27 grams. While you’re at it, skip the drinkable, squeezable yogurts too, as many contribute more calories from sugar than they do protein, and sipping instead of chewing can compromise satiety. In other words, have a flavored yogurt drink for breakfast and you'll be hungry again well before lunchtime. “Look for yogurts that have less than 10 grams of added sugar and at least 6 grams of protein per serving,” suggests Brandeis. 

BEST CHEESE: COTTAGE CHEESE: Rich in protein and low in carbohydrates, cottage cheese makes a great choice for those who need to limit their overall carb intake. It’s also a very versatile food. Blend it into smoothies or use it to make protein pancakes for a breakfast option that actually fills you up without the added refined carbs. Palinski-Wade recommends keeping your cottage cheese intake to around a half cup per day, and choosing one low in sodium.

WORST CHEESE: PROCESSED SUBSTITUTE CHEESE: Processed cheeses (like the yellow squares of American you loved as a kid) are high in sodium. A grilled cheese sandwich with two slices of white bread and two squares of one popular processed sliced cheese racks up 700 milligrams of sodium, or nearly half of what the average person should consume in a full day.

WORST FAT: TRANS FAT: Trans fats are found in fried foods, baked goods, and processed snack foods in the form of partially hydrogenated oils. Food manufacturers love them because they are easy to use, inexpensive to produce, and last a really long time—but they're really bad for your health. Trans fats raise your LDL (bad) cholesterol levels while lowering your HDL (good) cholesterol, and eating lots of them increases your risk of heart disease and stroke. The good news? You won't find hydrogenated oils in foods for much longer. Manufacturers must remove trans fats from their foods by 2018, per a ban by the Food and Drug Administration.

BEST FAT: EXTRA VIRGIN OLIVE OIL: Extra virgin olive oil may help reduce the risk of heart disease, stroke, type 2 diabetes, and osteoporosis. On its own, olive oil contains antioxidants, and on top of that, cooking with this type of oil increases your body's ability to absorb antioxidants from veggies. Plus, research proves over and over again that following a Mediterranean diet—which is rich in olive oil—boost longevity and overall health.

Jenn Sinrich, Health, March 08, 2017

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“14 Things People With Migraines Wish You Knew”

What is a migraine? It's much more than just a headache!

AN INVISIBLE CONDITION: From the outside, migraines can be somewhat of a mystery. You know the pain can be unbearable and debilitating, but it's hard to understand how people who get migraines really feel. And if you've ever had one of these painful headaches, you can tell people just how excruciating they can be—physically. But it's hard to communicate the psychological challenges that go along with a condition that can strike with or without warning. So what do people really wish migraine-free people knew? We asked five women with frequent migraines, and Mia Minen, MD, a neurologist and director of headache services at NYU Langone Medical Center, in New York City, to give us the real deal on these mother-headaches.

IT’S NOT ‘JUST A HEADACHE’: This was No. 1 on the list that we heard from people who get migraines. While most people have had a headache at some point, not everyone has had a migraine. “I’m actually happy when I get ‘just a headache,’” says Kerilyn Whitehead, who has been dealing with migraines for 13 years. Migraine-associated head pain is severe, can be on one or both sides of the head, and is usually characterized by an intense throbbing. Nausea, vomiting, extreme light and sound sensitivity, blurred vision, and more can also accompany them. “My worst migraines come with light and sound sensitivity, where I can’t have my eyes open because it will hurt, and talking takes a huge amount of effort,” says Jessica Feighan, who has had migraines for 18 years.

THEY CAN BE TRULY DISABLING: According to a 2013 study published in The Journal of Headache and Pain, migraines are the seventh most disabling disease in the world. In fact, there is a metric that doctors use to measure just how much migraines impact a person’s life, says Dr. Minen. The Migraine Disability Assessment Test (MIDAS) takes into account the number of days missed from work or school, the loss of time with family, friends or at social events, and the inability to do household chores and other daily tasks. 

MIGRAINES LAST LONGER THAN HEADACHES: Migraine pain can last for extended periods of time—even 3 days or more. The range can be from 4 to 72 hours (or longer) if untreated. Headaches, on the other hand, have fewer symptoms, are easier to treat, and subside more quickly. Tension-type headaches are the most common type, and are caused by tightness in the muscles in the face, neck, and shoulders, usually as a result of stress, anxiety, or depression. Most non-migraine headaches respond to lifestyle changes and over-the-counter medications.

THERE’S MORE THAN ONE KIND OF MIGRAINE: There are two major types of migraine: migraine with aura and migraine without aura. An aura is a visual or other neurological disturbance that occurs within an hour of an attack (think flashing lights, spots, or lines), although sometimes people can have the aura without a migraine. Other harbingers can include loss of vision, difficulty speaking, numbness, or muscle weakness. These can also be signs of stroke so check with your doctor if you ever have these symptoms. Other types of migraines include chronic or menstrual migraines. If you have migraines 15 days out of the month, for three months or more, you are considered to have chronic migraine. Women with menstrual migraines have hormone-triggered head pain during or just before their monthly period.

LIFESTYLE FACTORS CAN TRIGGER MIGRAINES: While it’s difficult to avoid all migraine triggers, it’s important for people to try to keep their schedules as consistent as possible, says Dr. Minen. Changes in wake-sleep patterns and stress levels can be a trigger. As can sensory stimuli such as bright lights, loud sounds, strong smells, or changes in the weather or barometric pressure, she says. Missing a meal or fasting can also result in a migraine. 

FOODS CAN ALSO TRIGGER THEM: Unfortunately, certain foods can trigger a migraine attack too. Although it's not true for everyone, many people say alcohol, chocolate, processed foods, and food additives such as artificial sweeteners and monosodium glutamate (MSG) are a problem. Specific food triggers can be difficult to identify, which is why doctors stress the importance of keeping a headache diary. People who are aware of their triggers may find it difficult to eat out at restaurants or attend social events where it might be difficult to stick to their diet. “I always monitor food and caffeine intake,” says Lehigh Garrick who has had migraines for 10 years. “I make sure I keep caffeine consistent and eat full meals.”

YOU CAN DO EVERYTHING ‘RIGHT’ AND STILL GET MIGRAINES: Even people who make lifestyle changes, take preventative and emergency medication, and avoid their triggers can still struggle with migraines. “Although myself and my doctors have done a better job of trying to prevent my migraines, you never know when a migraine could come on,” says Stephanie Petrello, who has had chronic migraines for 10 years. Preventive measure can help reduce the frequency of attacks and make symptoms more manageable, but it’s not a perfect science. 

MIGRAINES CAN GO HAND-IN-HAND WITH PSYCHOLOGICAL ISSUES: “Oftentimes, patients of migraines can be concerned that they’re going to get a migraine attack," says Dr. Minen. "And this can cause anxiety because patients are so aware of how disabling it can be.” Another common problem is depression, she says. Treatments that can be effective in treating anxiety and depression, such as cognitive behavioral therapy, can be used to help treat migraines as well.

PHYSICAL ACTIVITY DOESN’T NECESSARILY MAKE IT BETTER: Exercise may help ease the pain of some types of headaches because it relieves tension and can boost pain-relieving endorphins. But that's not true for people experiencing a migraine. The nausea alone can make rapid movement impossible, and sensory stimuli (sunlight, loud noises at gyms, a smelly neighbor) can be unbearable. Most often, the only way to deal with an attack is to retreat to a dark, cool room that is as quiet as possible. As a preventive measure, though, regular exercise and a healthy diet may be lifestyle factors that may help reduce the risk of attacks overall.

THERE ARE FOUR MAIN PHASES TO A MIGRAINE: A migraine attack can have four stages—PRODROME, which occurs about a day before an attack with symptoms such as food cravings, mood changes, or frequent urination; AURA, the visual, sensory, or speech disruptions that can happen within an hour of an attack; HEADACHE, which are symptoms such as head pain and nausea; and POSTDROME, which is extreme fatigue and grogginess that can linger after the pain has receded. Some people refer to the last stage as a “migraine hangover, "and it can take a day or more to feel normal again.

MIGRAINES CAN BE MENTALLY EXHAUSTING: The four migraine stages can wreak havoc on a person's mental and physical wellbeing. Auras can be scary on their own, but the stress is amplified by the fact that they signal an impending attack. And even after the headache is over, it's not really over. The physical pain of the attack segues into the postdrome symptoms of fatigue and grogginess. “Sometimes I feel exhausted because the pain is so intense,” says Feighan. “And sometimes I have a hard time concentrating or focusing.”

PEOPLE WITH MIGRAINES CAN LOOK PERFECTLY HEALTHY: Migraines affect 12% of the U.S. population, and are three times more common in women than men. Migraines are highly disruptive, affecting people mentally and physically, as well as socially and professionally. There is a lot of stigma attached to migraine, and many people feel misunderstood because it seems “invisible” to others. “A lot of the public doesn’t understand that migraine is a debilitating condition, it’s not just a headache,” says Dr. Minen. 

THEY CAN AFFECT YOUR ABILITY TO WORK OR GO TO SCHOOL: It can be frustrating when people don't understand why a person with a migraine has to leave work or school to deal with an attack. “There were times that I would have to skip class or call out of my job,” says Janine Weiburg, who has had migraines for almost 10 years. “It is hard to explain to your professor or boss that it is more than just a headache.” Weiburg also finds that she has difficulty focusing during a migraine, which then affects her performance and projects. 

SOCIAL EVENTS—EVEN IMPORTANT ONES—CAN BE INTERRUPTED: One reason people with migraine might be more prone to anxiety and depression? Migraines can make it impossible to attend (or stay at) life events, even important ones. Feighan has missed dozens of events due to her migraines, from weddings to family get-togethers. "I’ve had to leave places early or abruptly,” she says. “In all of those instances and in many more, I’ve found myself curled up into a ball in the front seat of a car, or laying across the back seat, with my hands over my eyes, trying to sleep off the pain.” 

EVEN SIMPLE TASKS CAN BE IMPOSSIBLE: If the only relief comes in the form of a dark, quiet room, it can be difficult to find a safe place as quickly as you need it. Sometimes, people have to deal with their migraines and go about their day until they can find relief. “There were times I couldn’t even drive home because the street lights and headlights of other cars would blind me when I had a migraine,” says Weiburg. 

Alison Mango, Health, September 01, 2016

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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