14 Fruits and Vegetables You Need to Eat This Fall

 

AUTUMN HARVEST: Cranberries and gourds have had a nice run, but it’s time for them to share the spotlight with some other fall fruits and veggies. You may have to look outside your local grocery store for a few of them, but they’re worth the trip off the beaten path. 

PERSIMMONS: These tree fruits came to California via China and Japan in the 19th century. Most are best eaten when they’re still crispy. But one kind called hachiya, grown mostly in Japan, is meant to be eaten only after the flesh gets soft as jelly.

FENNEL: You can use the leaves as an herb -- the aroma and taste are like licorice without the sweetness. And you can roast the roots, or “bulbs,” with other root vegetables -- turnips, carrots, rutabaga, parsnips -- for a perfect fall side dish.

ENDIVE: Though often yellow, white, or purple in color, it’s one of the great varieties of peppery salad “greens” harvested in the fall. That’s when they begin to soften and sweeten. Slightly bitter, with a refreshing crunch, one kind of endive has leaves that are perfect to use as edible serving spoons for appetizers.

HUCKLEBERRIES: They look like blueberries, but they're rarer and sweeter. The most sought-after ones grow in the moist environment of the Pacific Northwest. If you’re picking them yourself, remember they’re also a favorite of bears.

QUINCE: This fruit is often used in jellies and jams, including membrillo, a very thick jam the Spanish eat with cheese. Quinces are related to apples and pears but better able to survive extremes of temperature and drought.

BRUSSELS SPROUTS: Also known as “the vegetable you used to hate,” Brussels sprouts got a makeover when American chefs started roasting them to a delicious crisp with olive oil or pan-frying them with caramelized onions. Now they have a new taste and a new stylish image to match.

RUTABAGA: This sweet, nutty root vegetable is best harvested in the fall and is great to bake together with fennel and turnips for a delicious fall and winter side dish.

JAPANESE SWEET POTATOES: Also known as oriental potatoes, these have a yellow-white flesh and purple skin, unlike their more traditional bright-orange cousins. They’re also sweet, but they have a unique flavor and are packed with healthy vitamins and nutrients. In Japan, they’re used to make liquor as well.

JUJUBE: This unusual fruit grows on trees and may be eaten fresh, in early fall, just as it turns from green to brown. It also dries on the tree without any outside help. The result is a hardier form of the fruit that lasts much longer and has a flavor similar to dates, though not as sweet.

POMEGRANATES: The beautiful ruby red seeds of this fruit are delicious on their own, on top of a salad, or mixed with yogurt. They’re also used in Persian cooking to make sauces, syrups, and spectacular savory stews.

ASIAN PEAR: Firm and crisp like an apple, this fruit has a pleasant, sweet flavor. It’s delicious on its own or with some yogurt and is a great addition to salads as well. With careful handling, it can have a long shelf life.

GRAPES: The traditional fall harvest of grapes is cause for celebration for winemakers across the globe. But, of course, grapes are good to eat fresh as well -- on their own or added to dishes. Along with walnuts, they can liven up traditional chicken salad.

PUMPKIN: More than a Halloween decoration, this gourd can be healthy and delicious. And not just in pie, either -- it can be pureed for soup, roasted for a side dish, and even made into a milkshake.

SHALLOTS: Like leeks, onions, and garlic, shallots are praised for their mild, sweet flavor, especially when cooked. Try them in recipes in place of onions, or raw in salads and marinades.

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD, WebMD, on September 09, 2020

SOURCES: 

National Gardening Association.

Montana Fish, Wildlife, and Parks.

United States Department of Agriculture.

Royal Horticultural Society.

My Persian Kitchen.

Nutrition and You.

Epicurious.

Endive.com.

GardeningKnowHow.com.

USDA.gov.

The Chronicle Herald.

SweetPotatoes.com.

Garden.org.

MyPersianKitchen.com.

Cooking Light.

SpecialtyProduce.com.

Napa Valley Vintners.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"16 Reasons You May Feel Bloated, and What to Do About It?"

One thing's for sure: Feeling bloated is quite uncomfortable. And though bloating rarely signals something serious and typically goes away after several hours (eased up by moving around, drinking water, and just waiting it out), it can still make you feel pretty terrible.

Luckily, you don't have to live with that uncomfortable bloat forever. Here, doctors weigh in on all the reasons why you might be so bloated—and what you can do to feel better, ASAP.

YOU ATE TOO FAST: The pace of life has us all in a hurry, but if that leaves you in a rush to eat, be warned: besides food, you're also swallowing gas-producing air, which can make you feel bloated. Trapped air isn't the only bloat trigger here. "When you eat in a rush, you don't chew thoroughly, and that leads to larger food pieces sitting in your gut, waiting to be fully digested," New York City nutritionist Stephanie Middleberg, RD, of Middleberg Nutrition, tells Health. Another speed-eating danger: you lose track of how much you're consuming, and stuffing yourself makes you feel stuffed. Instead of eating on the run, carve out at least 20 minutes for a slower sit-down meal. That's how long it takes your brain to register fullness, signaling that it's time to put your fork down so you don't overdo it.

YOUR GO-TO LUNCH IS A SANDWICH: Even the healthiest sammies tend to be packed with sodium. A recent USDA study discovered that the sodium content in the typical sandwich can chew up 20% of your sodium allowance, says Janet Brill, PhD, RD, a Philadelphia-area nutritionist and author of Blood Pressure Down. And a 2012 CDC study listed the top sodium-loaded foods, many of which were sandwich staples. "Bread and rolls ranked as the number-one source of sodium in the typical American diet, and deli meat was number two, with cheese not far behind," says Brill. The CDC recommends keeping sodium intake under 2,300 mg, and you can stay within that number and prevent sodium-induced bloat by alternating your sandwich habit with other foods or forgoing the bread and wrapping it in a crisp piece of romaine lettuce.

YOU CONSUME YOUR KALE RAW: Packed with essential vitamins, kale has a well-deserved reputation as a trendy salad superstar. Thing is, this cruciferous vegetable contains so much hard-to-break-down fiber and an indigestible sugar called raffinose that consuming it raw in a smoothie or salad may bring on gas and puffiness, says Middleberg. Kale is not the only veggie offender; other cruciferous greens like Brussels sprouts and broccoli have the same effect. "Cut down on the bloating by eating less kale and cooking the kale you do eat by steaming or roasting it," suggests Middleberg. You still get the nutrients, but cooking helps soften the fiber and shrink the volume of kale you consume, so it doesn't take up so much gut-busting room in your small intestines.

YOU DRINK THROUGH A STRAW: Coffee, fruit smoothies, green juice—these days, all kinds of drinks are designed to be sipped through a straw. But as convenient as they are, straws force you to suck in lots of extra air—and that can make you feel like an inflatable ball, says Middleberg. It doesn't make a difference how slowly or deeply you sip; you're taking in the air already trapped in the upper part of the straw, and it's impossible to avoid. Whenever you can, sip your drinks from the rim of the glass.

YOU EAT LOTS OF PACKAGED FOODS: Once again, the culprit here is sodium—it's used as a preservative for tons of processed convenience foods. You know that crackers and chips are sodium bombs, but even healthy-looking items such as soups, salad dressings, cereals, and tomato sauce can have crazy-high amounts of sodium that easily lead you to exceed the 2,300 mg daily recommended limit. "It's a good bet that pretty much any product that comes wrapped in a package contains more sodium than you'd think, and you're unlikely to even taste the salt," says Brill. Dodge the belly-bloating effects by reading labels and going for packaged foods that contain less than 500 mg per serving. And of course, try to cut back on the processed stuff and fill your plate with naturally low-sodium or sodium-free fresh fruits, grains, and veggies.

YOU CHOOSE DIET OR LOW-CAL PRODUCTS:  Artificial sugars such as aspartame and sucralose have been added to everything from diet beverages to gum and candy. But the low or no calories come at a cost. While the FDA has recognized zero-cal sugar substitutes as safe, they're serious bloat inducers. Artificial sweeteners hang around your stomach a long time because your system doesn't digest them well (or at all). Makes sense, considering that they contain nothing your system recognizes as actual food, says Middleberg. "Banish them from your diet, and you'll feel instant relief," she says.

YOU JUST CAN'T GIVE UP YOUR SODA HABIT: The same tiny bubbles that give soda and sparkling water that bubbly sensation also cause your stomach to swell, says Middleberg. Diet soda is an even worse bloater since artificial sweeteners can't be digested. Really can't live without your fizz fix? Cut down on the carbonation by leaving it open for a few hours before drinking it or by pouring the drink into a cup with ice cubes.

YOU'RE A BIG FAN OF BEANS: Kidney, pinto, black, red—beans (plus their legume cousins, lentils and chickpeas) are an awesome source of high-quality plant protein. Unfortunately, the carbohydrates in beans tend to be indigestible, and that's what gives them their gassy, belly-bloating reputation, says Brill. Thing is, beans boost the health of so many dishes, from chili to soup to burritos, that it would be a nutritional crime to dump them out of your diet entirely. The solution: take an over-the-counter anti-gas product such as Beano along with your beans. "These contain the enzyme we're missing that makes the carbohydrates digestible," says Brill. "It's safe to take, and it prevents the uncomfortable puffy feeling."

YOU CHEW GUM OR SUCK ON CANDY: Gum and hard candy keep your mouth occupied, which can help you lose weight or quit smoking. But they too cause you to inadvertently gulp lots of excess air. And as with using a straw and eating too fast, excessive air can lead to belching and bloat. Try giving up the gum and suckers and instead take frequent sips of water—that will keep your mouth busy too. There's a bonus to H2O as well: plain water helps keep your GI tract moving, and that gets rid of excess air and water bloating out your system, Alissa Rumsey, RD, a spokesperson for the Academy of Nutrition and Dietetics, tells Health.

YOU EAT DINNER TOO CLOSE TO BEDTIME: If you eat a typical-sized dinner within an hour or two of hitting the sack, you're setting yourself up for morning discomfort. Lying down impairs digestion, so if you hit the bed with food in your stomach, it won't be broken down as quickly, leaving you bloated in the a.m., says Rumsey. It's not always easy to shift your schedule, but try having supper at least three to four hours before turning in for the night. Stay on your feet as much as possible to keep things moving before you fall asleep. If you have no choice but to eat right before bedtime, make it something small, like a piece of fruit or yogurt, and refuel with a bigger meal at breakfast, when your metabolism is running high again and your body will benefit from the energy jolt.

YOU IGNORE FOOD ALLERGY SYMPTOMS: Despite all the attention food allergies score these days (gluten-free mania, anyone?), most of us aren't affected by them. Still, some allergies and sensitivities are a little-known reason for belly expansion. People with a wheat allergy who can't digest gluten often deal with digestive issues and bloating, and if you're lactose intolerant, you'll also experience lots of distention and discomfort, says Rumsey. If you find yourself frequently feeling like bloated and none of these other factors seem to be the cause, check in with your doctor and ask to be tested for food allergies and sensitivities.

YOU ATE A LOT OF CARBS: Carbs seem harmless enough, but there are a few ways they can cause your stomach to puff up, Deborah Cohen, DCN, RDN, an associate professor at the Rutgers School of Health Professions Clinical and Preventive Nutritional Sciences Department, tells Health. Complex carbs like garbanzo beans, kidney beans, black beans, pinto beans, split peas, and lentils are high in fiber and they can cause gas and bloating. It's all thanks to the bacteria in your gut, which produces gas as a byproduct of digesting fiber. That doesn't mean you should ditch all high fiber foods, though. Instead, Cohen says, you'll want to pivot to foods with fiber that won't cause you to puff up, like tomatoes, zucchini, lettuce, cucumbers, and green beans. If you have a gluten sensitivity, eating carbs that contain gluten like bread or crackers can lead to bloat, Cohen says. If you suspect that this is what's being your bloat, Cohen recommends consulting your doctor or a nutritionist for dietary guidance.

YOU ATE A LITTLE TOO MUCH: Sometimes your full cues don't catch up with your brain fast enough, and you end up having a little too much to eat. Overeating can make you feel blah, and the bloating that can come with it isn't exactly a picnic, either. At baseline, overeating can cause bloating because it's just a lot of food for your gut bacteria to work through, Cohen says. But that's especially true "when a lot of gas-forming foods are also consumed—legumes, broccoli, cauliflower—or a lot of carbonated beverages," she adds. If you overate once and dealt with bloat in the aftermath, just chalk it up to a life lesson learned. But if you find that this is happening regularly to you, you'll want to make some tweaks to try to prevent overeating in the first place, Keri Gans, RD, author of The Small Change Diet, tells Health. One tip, per Gans: "To make that easier to do, try eating on a smaller plate or bowl, so your portions are smaller to begin with," she says. Talking to a nutritionist about your eating habits can also help, she says.

YOU'RE CONSTIPATED: Being stopped up can also come with not-so-fun side effects like pain and bloating. The reason for it is simple, Gans says: The longer your poop hangs out in your colon, the more time bacteria can ferment, leading to gassy build-up. To take out bloating from constipation, you really need to get things moving down there again. "Increasing your fiber intake with foods such as fruits, veggies, 100% whole grains, and legumes on a daily basis may help alleviate constipation," Gans says. Exercise and drinking plenty of fluids—the National Academies of Sciences, Engineering, and Medicine recommends having about 11.5 cups of fluid daily—can also help, Cohen says.

YOU ATE A LOT OF FRUCTOSE: Fructose is a type of sugar and, if you want to get really technical, it's a two-unit sugar molecule that's a part of sucrose, Cohen says. And, yep, it can make you bloat. "A lot of fructose in the gut attracts water into the gut," Cohen explains. And that can lead to feelings of fullness and bloating. Prevention is really the way to go here. Fructose appears in a lot of sugar-free gums and candies, as well as apple juice and honey, Cohen says. If it seems like fructose could be behind your bloat, it's time to scale back. Also, it's a good idea to see your doctor—you may have a fructose intolerance.

YOU'VE BEEN EATING A HIGH FODMAP DIET: In case you're not familiar with them, FODMAPs—aka, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are a type of carbohydrate that's not easily digested. Because of that, they can lead to stomach pain and bloating, Cohen says. There are a bunch of different high FODMAP foods, but some of the biggest culprits include apples, legumes, milk and dairy products, mushrooms, honey, and even garlic. Given how many foods are FODMAPs, it can be tough to follow a low FODMAP diet, Cohen points out—so talk to your doctor or a nutritionist for guidance.

BY: Esther Crain, Health Magazine, 

Updated on February 24, 2020

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“EATING HABITS AGING YOUR BODY BY A DECADE”

 

Changing these daily food habits will make a lasting impact on your health.

 

Did you know that what you eat, and drink can take away years from your life? In fact, certain types of foods can actually increase the speed at which your cells age, while others have powerful antioxidants that can help slow the process of aging down. Not only does food play an important role in the aging process, but research within the last few years has also shown that your gut microbiome is crucial for strengthening your immune system as you age, helping to prevent age-related diseases. But how can you know which foods to eat and which ones to avoid as you grow older? To find out, we talked with a few expert dietitians to get their advice on certain eating habits that will most certainly speed up the aging process. 

 

EATING PROCESSED FOODS: Eating too much processed food is one of the most common, yet harmful, eating habits that will speed up your aging process. This is mainly because these types of foods, which are usually high in refined carbs, added sugar, and dangerous fats, are known to contain AGEs (advanced glycation end-products). According to Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements, AGEs are formed when sugar is combined with fat or protein, and they can greatly speed up the aging process as well as harm your gut health. More specifically, AGEs have been found to age your skin as well as contribute to an increased risk of age-related illness such as Alzheimer’s disease.

 

NOT EATING ENOUGH FIBER: Another important component of healthy aging is including enough fiber in your daily diet, which can come from foods like oats, beans, apples, pears, almonds, and seeds. Your daily fiber intake is crucial because not only does it keep your digestion healthy, but it's also been proven to help lower cholesterol, manage weight, and even help to prevent diabetes and cardiovascular disease. As you can see, without enough fiber, your body will age far more quickly. "Research has long shown that habitually eating a low-fiber diet increases the risk of developing heart disease and diabetes, both of which are conditions that accelerate aging," says registered dietitian in private practice, Kylie Ivanir, RD. To increase your fiber intake, try eating oatmeal for breakfast, or adding beans to your lunch. You can also talk with your doctor about incorporating a fiber supplement into your daily routine.

 

EATING TOO MUCH ADDED SUGAR: Consuming too much added sugar not only ages you by increasing your risk of certain diseases, but it is also linked to poor skin health as well. "High-sugar diets can cause spikes in blood sugar and lead to insulin resistance, which has been linked to diabetes, heart disease, and stroke," says Janet Coleman, RD a registered dietitian with The Consumer Mag, "and the natural process of glycation breaks down collagen in your skin and makes your complexion duller as well." One study from The American Journal of Clinical Nutrition found that consuming added sugar in processed foods was associated with increased "frailty" in older populations, meaning less physical activity and unwanted weight loss.

 

NOT INCLUDING PREBIOTICS: Maintaining a healthy gut is one of the best ways to help slow the aging process, so incorporating prebiotic-rich foods on a daily basis can help. "Prebiotics are the fuel for the beneficial bacteria within our gut, so when we eat prebiotic-rich foods daily, we are improving our gut health. This is important because good gut health is linked to a stronger immune response, which will decrease the likelihood of succumbing to illness; reduced inflammation, which can prevent aches and pains; and a supported mood, which can prevent anxiety and depression," says Kara Landau, RD a registered dietitian and founder at Uplift Food. Thankfully, you have plenty of prebiotic foods to choose from, so you'll be able to find the ones that you actually love to eat. Some prebiotic-rich foods include oats, beans, legumes, spinach, blueberries, asparagus, apples, or garlic. 

BY samantha boesch, eat this not that,FEBRUARY 9, 2022, FACT CHECKED BY olivia tarantino 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of the Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Secret Tricks for Eating Your Way to a Flatter Stomach”

 

Start with a realistic picture of what you're eating now, then make these tweaks.

The secret to eating your way to a flatter stomach isn't a trick at all. There's no sleight-of-hand, no magic involved although many believe there must be some secret formula that no one has thought of until now. Why do we want tricks? Because losing weight is really hard. And most people don't like to do things that are really hard. So, we're always searching for that easy path to thin. And when we see someone who has lost a ton of weight, we have to know: How did you do it? Please, let us in on the secret! Well, if you analyzed how most people behaved over the months it took them to slim down, you'd probably notice some variations of a recurring practice: they removed or reduced certain foods and drinks from their diets and replaced them with other foods and drinks. Most often, calorie-dense processed foods get the boot and are replaced by, you guessed it, whole foods, mostly vegetables and some fruits, whole grains, and lean proteins. Not much of a secret right? Yes, but that's the big secret no one wants to accept: Losing weight and flattening your stomach is best achieved by making your diet of 75% to 80% whole and minimally processed foods. Do that and you'll likely burn more calories than you're swallowing—and you'll flatten your belly. It's simple math, but not so simple to execute because we are human, and pizza tastes amazing. For some guidance on exactly how to accomplish this goal of reducing processed foods and consuming more weight-loss-friendly foods, we asked nutritionists for their best "belly-flattening" tips. 

 

EAT VITAMIN B’S TO BANISH BELLY FAT: Psychological stress can turn into belly fat. When you are highly stressed, your body produces more of the hormone cortisol. "While cortisol is great for times of fight or flight, overproduction can cause elevations of cortisol and some research shows it could cause fat deposits into the abdomen," says registered dietitian nutritionist Jeanette Kimszal, RDN, founder of Root Nutrition. Stress also depletes vitamins B1, B2, B3, B6, and B12, all of which help maintain a healthy nervous system and also fight belly fat. Studies indicate that B vitamins found in dark leafy greens, avocados, sunflower seeds, almonds, broccoli, beans, lentils, and citrus fruits are needed calming stress, she says.

 

FILL UP ON FIBER: The most important type of fat to get rid of is visceral, or belly, fat. "It's the abdominal fat that's intertwined around the organs and has been linked to metabolic syndrome, type 2 diabetes, and cardiovascular disease," says registered dietitian nutritionist Nicole Stefanow, MS, RDN. Eating more fiber is an effective way to fight that hard-to-lose belly fat. Make sure some of that fiber is the soluble kind that can be dissolved in water. "It acts as a prebiotic that is fermented by your healthy gut bacteria to create Short Chain Fatty Acids (SCFAs), which research has linked to decreased visceral fat and adiposity," she says. So, if you are looking for a diet that helps flatten your belly, choose foods that are high in sources of soluble fiber like beans and legumes, oats, and barley, and cruciferous vegetables like broccoli and Brussels sprouts. 

SPRINKLE ON SPICES: Simply flavoring your food with spices can help you trim belly fat. "Turmeric, fenugreek, ginger, nutmeg, sage, thyme, cinnamon, curry leaf, and chili pepper spices like cayenne, paprika, red pepper, and chili powder lower blood sugar levels by improving your body's response to insulin," says Melina B. Jampolis, MD, a board-certified physician nutrition specialist and author of Spice Up, Slim Down: A Guide to Using Herbs and Spices to Live a Longer, Healthier, and More Vibrant Life. She also recommends: Cumin: "In one study overweight and obese women were divided into two groups, both decreasing their daily calories to 500," she says. "One group ate a little less than a teaspoon of cumin every day in their yogurt, and after three months, they lost three more pounds than those who didn't eat cumin." Saffron: Research suggests it may help people control excess snacking and help diabetics reduce belly fat. Cardamom: This highly fragrant herb "may help counter the effects of eating too many carbohydrates," says Jampolis. "In one study overweight subjects who took cardamom gained less belly fat and avoided increases in their blood sugar, cholesterol, and inflammation levels," she says.

 

BREAK UP WITH SWEETENED BEVERAGES: As we alluded to earlier, one of the best moves you can make to significantly reduce your belly size is to stop drinking sugar-sweetened beverages (SSBs) like soda, juices and fruit punch, and sweet iced tea. "Sweet drinks are silent killers that cause weight gain, especially the more dangerous belly fat, while putting you at higher risk of heart disease, diabetes, fatty liver disease, stroke, and Alzheimer's disease," says Dr. Jampolis. She recommends replacing SSBs with water or green tea. "Studies have shown that a type of antioxidant found in green tea called EGCG (epigallocatechin-3-gallate) can aid in fat-burning during exercise, improve the body's response to insulin and reduce belly fat," says Jampolis. 

 

SLOW DOWN YOUR EATING: Even eating healthy whole foods can push out your belly with gas if you eat too quickly and don't watch your portion sizes, says Trista Best, MPH, LD, a registered dietitian at Balance One Supplements. When you scarf down food fast, you end up swallowing more air, which leads to bloating. Inflammatory foods like gluten or dairy products or even high fiber meals can exacerbate bloating and gas especially when the necessary enzymes are not present in the gut for adequate digestion. "Slowly integrating cruciferous vegetables and fiber-rich foods is a good way to prevent gas," she says. 

EAT LIKE A GREEK: Kristin Kirkpatrick, RDN, a dietitian at the Cleveland Clinic Wellness Institute, says the best way to "clean up your diet," is to build 90% of your food choices around the Mediterranean diet way of eating. Based on the traditional diet of long-living people in the countries that border the Mediterranean Sea, this diet style focuses on plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, and spices, plus fatty fish, and poultry in moderation. Olive oil is the main fat. "If I feel a client needs a little bit more of intensive intervention, I'll work with a Mediterranean protocol that is a little bit lower in carbs, which means a little less grains, beans, and legumes," says the host of the PBS show The New Rules of Food with Kristin Kirkpatrick. 

STOP BEFORE YOU'RE STUFFED: For many people, the cue to stop eating is a clean plate, a feeling of fullness, or unbuttoning the top of the jeans. Stopping before you feel full is a simple strategy that cuts calories and can help you lose weight. "Look at food as fuel," advises Kirkpatrick. "Eating to fullness means you're over-fueling your body." Instead, stop eating when you are no longer hungry. "It can feel empowering to push your plate away before reaching that feeling of belly fullness." 

COMBINE A WHOLE FOODS DIET WITH RESISTANCE EXERCISE: It's not a trick but it works like magic. "If you stick to whole foods, avoid grains, sugar and dairy, add in a regular resistance routine, and have a little patience, losing lower abdominal fat will come," says nutritionist Jay Cowin, NNCP, RNT, director of formulations for Asystem. "The right fuels at the right time coupled with resistance routines (plus a little cardio) can have amazing effects on body composition." 

TRY INTERMITTENT FASTING: Limiting your window of time for eating can help stoke your body's ability to incinerate fat. That's the premise behind intermittent fasting. "When we sleep, we are fat-burning machines, and this spills over when we wake up; if we continue that fast for a few hours after we rise, we can utilize that ability to burn more belly fat," says Cowin. Extending that non-eating window to 11 or noon gives you roughly 16 hours of uninterrupted calorie burn. "Once we put carbs/sugar into our mouths our metabolism really slows down and we store the unburned calories," Cowin says. "The right fuels at the right time coupled with resistance exercise (plus a little cardio) can have amazing effects on body composition." 

SWITCH DINNER OUT TO LUNCH OUT: The friends we hang with play a big part in why and how we eat. Out to dinner, they may order extra appetizers, bread, desserts for the table, or another round of drinks, making it hard for you to stay focused on eating healthy. You don't want to stop dining with friends, so what can you do? "One tip is to meet for lunch rather than dinner," suggests weight-loss expert Ilana Muhlstein, MS, RDN, author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate – and You Can Too! "Lunches can be simpler to navigate, especially when it comes to skipping the dessert course and alcoholic drinks." And here's a way to prep for lunch that'll reduce the number of calories you consume: Have a low-cal pre-lunch snack or appetizer. A study in the journal Appetite found that eating an apple or ordering a clear soup before a restaurant meal can lower the total calories intake of the meal by 20%.

 

EAT FLAT-BELLY FOODS: "Eating for a flatter stomach should be about maintaining a calorie deficit (meaning consume fewer calories than you burn) by including low-calorie density, high-volume foods that keep you feeling full but do not cost a lot of calories," says National Academy of Sports Medicine Certified Nutrition Coach Karisa Karmali, founder of Self-Love and Fitness. That means eating what she calls "flat-belly foods" containing lots of water and fiber and foods high in protein. "Proteins (like lean chicken breast, fish, beans and whey protein smoothies) build muscle and raises your metabolic rate."  

BY: Jeff Csatari, Eat This Not That, SEPTEMBER 13, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of Eat This, Not That and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on Eat This, Not That and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on Eat This, Not That and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Eat This, Not That and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Eat This, Not That, Eat This, Not That employees, others appearing on the Site at the invitation of Eat This, Not That, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Are These Foods Good for You…or Not?”

 

EGGS: Eggs have lots of protein and other good-for-you nutrients. But what about all that cholesterol? A single egg has more than 400 milligrams. Even so, there’s little evidence that eating eggs ups your risk for heart disease or stroke. One egg a day is probably OK. Just pay attention to the amount of saturated and trans fats you eat. That’s what raises cholesterol. 

COFFEE: Many people like to jumpstart the day with a fresh cup of coffee. It doesn’t raise your risk of cancer or heart disease (but research shows unfiltered, or French press, coffee may raise cholesterol). It might even have benefits, like curbing your appetite and lowering the risk of certain conditions, including Parkinson’s disease and gallstones. Up to five cups of coffee a day is OK if the caffeine doesn’t bother you, you’re not pregnant, and you're not loading it with cream, sugar, or syrups.  

CHOCOLATE: Is that milk chocolate candy bar good for you? No. But dark chocolate is a little better. It has antioxidants. And there’s evidence it can help with heart health, diabetes, brain function, and more. But be sure to read the label. These benefits don’t apply unless the chocolate is at least 70% cacao.

RED WINE: Red wine contains heart-healthy resveratrol. So do grapes, apples, raspberries, and other fruits. But the amount of resveratrol you get from the occasional or even daily glass of wine isn’t enough to make any real difference to your health. It’s fine to drink red wine in moderation if you enjoy it. But if you don’t already, there’s no need to start. Keep in mind that drinking too much alcohol, even red wine, isn’t healthy.

RED MEAT:  A small steak has more than 40 grams of protein along with nutrients like calcium, iron, magnesium, and vitamin B12. But it also has a good bit of saturated fat and cholesterol. There’s evidence that red meat comes with a greater risk for stroke, heart disease, and some cancers. Processed meats like sausage, bacon, and salami are especially unhealthy. Limit red meat to about 12 to 18 ounces per week. Choose leaner cuts and avoid processed versions.

BREAD: The whole grains in bread can be a good source of nutrition and fiber. They also lower your risk of heart disease, cancer, diabetes, and other conditions. But most packaged breads don’t have much, if any. One clue the grains are refined and not whole is if the package says “enriched.” Experts recommend that at least half the grains you eat come from whole grains.

SALAD: It’s best to choose dark leafy greens over iceberg lettuce. Avoid things like croutons or wonton strips. Dress your salad with vinegar (or lemon juice) and heart-healthy olive oil instead of high-fat ranch or other creamy condiments.

POTATOES: They don’t seem like health food. But potatoes are actually a good source of low-fat carbohydrate energy with some protein. They have plenty of vitamins including vitamin C and potassium. And the skin is a great source of fiber. Sweet potatoes are even better with four times your daily vitamin A. But watch how you cook and top them. A baked or roasted potato is a better choice than fries.

PROTEIN BARS: They’re a good source of protein. But beware of added sugar, salt, and fat. Processed and packaged foods generally aren’t as good for you as whole foods. If you eat well for the most part, chances are you don’t really need the extra protein. Read the label to help you decide if your bar is truly healthy. If you’re not sure, try a handful of nuts instead.

ORANGE JUICE: Orange juice has lots of vitamin C and potassium. Some orange juices also have added calcium. But fruit juices can have as much sugar as soda. It’s OK to drink them in moderation. But it’s even better to eat whole fruits, which have the fiber that’s missing in juice. Eat an orange or blend one into a smoothie instead.

REVIEWED BY: Michael W. Smith, MD, WebMD on March 24, 2021

SOURCES:

American Heart Association: “Are eggs good for you or not?”

Public Health Nutrition: “The effect of egg consumption on cardiometabolic health outcomes: an umbrella review,” “Findings from What We Eat in America, National Health and Nutrition Examination Survey 2011-2014 support salad consumption as an

effective strategy for improving adherence to dietary recommendations.”

Harvard Health: “Are eggs risky for heart health?” "Are protein bars really just candy bars in disguise?” “Pressed coffee is going mainstream — but should you drink it?”

USDA Food Data Central: “Eggs, Grade A, Large, egg whole,” “Beef steak, braised, NS as to fat eaten,” “Potatoes, raw, skin,” “Protein Bar,” “Orange Juice.”

Cleveland Clinic: “Why You Should No Longer Worry About Cholesterol in Food,” “8 Steps to Make The Healthiest, Most Delicious Salads Ever,” “White Potatoes vs. Sweet Potatoes: Which Are Healthier?”

New England Journal of Medicine: “Coffee, Caffeine, and Health.”

Johns Hopkins Medicine: “The Benefits of Having a Healthy Relationship with Chocolate.”

American Cancer Society: “Is Chocolate Good for You?”

Mayo Clinic: “Red wine and resveratrol: Good for your heart?” “Is juicing healthier than eating whole fruits or vegetables?”

Advances in Nutrition: “Resveratrol: How Much Wine Do You Have to Drink to Stay Healthy?” “Review of 100% Fruit Juice and Chronic Health Conditions: Implications for Sugar-Sweetened Beverage Policy.”

Journal of Internal Medicine: "Potential health hazards of eating red meat.”

American Institute for Cancer Research: “Limit Consumption of Red and Processed Meat.”

U.S. Department of Agriculture My Plate: “Grains,” “Vegetables."

BMJ: “Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies.”

Critical Review Food Science Nutrition: “Potatoes and human health.”

Current Obesity Report: “Ultra-processed Food Intake and Obesity: What Really Matters for Health-Processing or Nutrient Content?”

Journal of the American Dietetic Association: “Position of the American Dietetic Association: total diet approach to communicating food and nutrition information.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“27 Weight Loss 'Rules' That Are Actually Making You Gain Weight”

 

Breaking these weight loss rules can actually help tip the scale in your favor! When it comes to weight loss, there is no wrong or right way to do it. (That's exactly why weight loss is so confusing.) But despite the fact that each person's journey is different, there are still some universal "weight loss rules" that many of us try our best to follow — even if they aren't the right fit for us. So, you may actually have to bend these rules to lose weight. To show you how to cheat your way slim, we've compiled a handful of weight loss "rules" that are begging to be broken—and we provided more effective ways to lose the extra layer, instead.

 

ONLY DO INTENSE WORKOUTS: Sure, a hardcore HIIT workout or spin class may raise your heart rate and burn more calories more than yoga, but there's something to be said for a workout that's been scientifically proven to lower levels of the stress hormone, cortisol. Why is staying chill so important? The more cortisol that's surging through your system, the hungrier and heavier you'll become, according to a Psychoneuroendocrinology study. The bottom line: You need to be both active and stress-free to reach your body goals. So don't kick your high-intensity workouts to the curb but be sure to make time for a calming workout like yoga, at least once a week, too.

 

DON'T EAT DESSERT: If you think you have to give up cookies and ice cream to lose weight, you've got things all wrong! (Cue the cheers!) While axing sweets altogether is an old school mentality, vowing only to indulge in treats during a special situation is the new school of thought that lets you literally have and eat your cake, too. "Instead of eating cookies alone on the couch, take the time and effort to go to a coffee shop and enjoy one there with a cup of green tea," suggests registered dietitian nutritionist Dawn Jackson, RDN. "This lowers the odds you'll overeat and will help you think of sweets as a sometimes treat." 

AVOID GLUTEN: "It may be trendy, but going gluten-free rarely guarantees weight loss," says registered dietitian Isabel Smith, MS, RD. "Instead, work on cutting out processed foods like sugary cereal and crackers. A diet rich in vegetables and free of processed fare and can aid weight loss more effectively than simply trading in a gluten-filled food for gluten-free varieties. It's also far more nourishing." 

YOU HAVE TO DO ABS TO GET ABS: Doing sit-ups in hopes of getting great abs is a lot like studying for a test with the wrong set of notes. You may be working your butt off, but your efforts are misguided. Celebrity trainer Mark Langowski hasn't done a sit-up in over a decade and still has a crazy-defined six-pack. How is this possible? He realized a long time ago that the largest role in losing pounds seeing any abdominal definition was diet. Eat This! Tip: Although exercise may not be very effective in inducing weight loss, you'll need to hit the gym to maintain your slimmer figure. Aim for 60 minutes of moderate activity or 30 minutes of high-intensity activity daily.

 

EAT BREAKFAST RIGHT AFTER WAKING UP: For years, weight loss experts said the ideal time to eat breakfast was within an hour of waking. The thought was that the longer you put it off, the higher blood sugar levels would rise, increasing the likelihood you'd choose high-calorie, low-nutrient foods out of hunger. However, a new wave of research actually suggests pushing back breakfast to extend the natural period of fasting that occurs while we sleep. Why? When you push back your first meal of the day, it naturally reduces your "eating window"—the number of hours you spend each day noshing and nibbling. And according to a Cell Metabolism study, sticking to a smaller eating window may encourage weight loss—even if you eat more food throughout the day. For optimal results, make sure you have at least 12 hours between your last meal tonight and your first meal tomorrow. 

STAY AWAY FROM ALL SUGAR: If you're in the loop, you've heard that sugar is making a big impact on our health, as studies have linked our high consumption of the stuff to an increased risk of weight gain, obesity, diabetes, and heart disease. While we're all for staying away from the added stuff, sugary fruits are a different story. Sure, fruit sugar is processed the same way in your body, but fruit is also packed with cancer-fighting antioxidants, water to help fill you up, and fiber to slow the digestion of those sugars—preventing your blood sugar from spiking like nutritionally-deficient refined sugar does. In fact, countless studies have found that increased fruit consumption is tied to lower body weight and a lower risk of obesity-associated diseases.

 

DON'T WEIGH YOURSELF OFTEN: Many doctors and nutritionists tell their clients to hop on the scale no more than once or twice a week. Check in more often and it will turn into a daily torture ritual; hop on any less and your weight may get away from you, they say. Sure, that seems reasonable enough, but 2015 Cornell University findings suggest that shying away from the scale may not be the best approach to weight loss. According to senior author David Levitsky, people who weigh themselves daily and track the results are more likely to lose weight and keep it off than those who check in less often. The method "forces you to be aware of the connection between your eating and your weight," Levitsky said in a press statement. "It used to be taught that you shouldn't weigh yourself daily, and this is just the reverse. We think the scale also acts as a priming mechanism, making you conscious of food and enabling you to make choices that are consistent with your weight." 

CUT BACK ON CARBS: Despite what you may have heard, you don't need to go low carb to see the number on the scale dip. Complex carbs, like legumes, apples, and quinoa, are not the enemy, it's the refined, or simple carbs, that you need to watch out for, says Smith. "Refined carbs digest quickly and spike blood sugar, boosting hunger, while fiber-rich complex carbs digest slowly and keep blood sugar levels steady, aiding weight loss," she explains. 

DON'T SNACK: Some diets have a strict no-snacking policy, which, to be frank, is downright crazy! "Noshing throughout the day is key to blood sugar management," says Smith. "When you don't snack, you get hungry and make diet decisions you otherwise wouldn't, which can hinder weight loss." When choosing a snack, Smith recommends looking for something rich in fiber, protein or a healthy fat. "These nutrients all help to slow digestion and keep us full. Nuts, vegetables with hummus, or a piece of fruit topped with nut butter are my go-to's." 

COUNT YOUR CALORIES: We live in an age when diet tracking is as easy as asking Siri how many calories are in a slice of bread and throwing the answer into an app. But despite the convenience factor, recording everything that goes inside your mouth isn't realistic for everyone—and that's okay. If that sounds like you, pay attention to your plate proportions instead. "I never recommend counting calories to any of my clients," says Smith. " Instead, I tell them to fill 50% of their plate at each meal with non-starchy vegetables like kale, broccoli and carrots. This ensures that they'll take in a fair amount of fiber, which promotes satiety and weight maintenance." Research backs Smith's claim: A Brigham Young University College study found that women who consume more fiber have a significantly lower risk of gaining weight than those who eat less of the nutrient, likely because they consumed fewer overall calories throughout the day. 

EAT EVERYTHING IN MODERATION: Almost everyone has heard the rule that it's okay to eat anything and everything so long as you do so in moderation. Chocolate? Sure—but just a bite! Chips? Those get the green light, too, so long as you stick to a small handful. But a 2015 PLOS ONE study of 6,814 people debunked the moderation myth, concluding that varied diets lead to weight gain and belly fat more often than not. "Though it can be scary to imagine completely cutting out the foods that you love, eating everything in moderation is actually near impossible—especially when it comes to foods with addictive properties, like sugar. You'll likely find yourself going back for more and more which can slow your weight loss results," explains registered dietitian Cassie Bjork, RD. "That's why it's actually more beneficial to completely cut out the foods that increase your cravings and keep you wanting more." For example, if you know that bacon is your #1 trigger food it's best to cut it out altogether rather than trying to stick to a small serving. 

DON'T EAT THE YOLK: To eat the yolk or not to eat the yolk? That's the age-old question! When it comes to eggs, the messages have been a bit scrambled. Lucky for you omelet lovers, the 2015 Dietary Guidelines Advisory Committee recently set the record straight when they dropped their longstanding recommendation to limit dietary cholesterol due to countless studies confirming that this variety has little effect on blood cholesterol levels—that means there's no reason to shun the yolk. In fact, the yellow contains a fat-fighting nutrient called choline, so opting for whole eggs can actually help you trim down. 

ONLY SIP WATER: Now that you've cut out sugary sodas and juices, water is your #1 hydrator—and that's great! But if you think agua is the only weight loss-friendly beverage on the block you're quite mistaken. In fact, unsweetened coffee and tea both carry negligible calories and can accelerate weight loss thanks to their appetite-suppressing caffeine content. But of all the low-cal java shop picks you can sip, green tea definitely has the edge. The Asian beverage is packed with something called catechins, antioxidants that have been shown to spot reduce belly fat. So go ahead, enjoy that second cup. 

DISTANCE CARDIO IS MANDATORY: If you're trying to burn fat and lose pounds, logging hours on the treadmill isn't your best bet. That's because you need muscle, not miles to burn fat. In fact, logging too many hours on the bike or track can actually boost your appetite eat away at your lean muscle mass, which, over time, slows metabolism and makes it harder to lose weight. Yikes! So, what should you be doing instead? Opt for cardio with 20-30 minutes interval training just two or three times a week and focus on strength training the other two or three days a week, suggests Langowski. 

EAT A VARIED DIET: Eating different things each day may ensure you take in a wide breadth of nutrients, but it also may derail your flat belly efforts. "Choice is the enemy of weight loss. If you have too many options, you'll likely get overwhelmed and just default to easy, unhealthy stuff," says Carolyn Barnes, the health coach behind The Clean Momma Workout. "Instead, choose just a few healthy meals you find delicious and repeat them through the week. The next week pick new meals to repeat. This makes it easier to eat well because it simplifies planning, shopping, and cooking. Monotony is boring, but 'delicious' monotony is well, delicious!"  

AVOID ALCOHOL: Hey there, barfly, we've got some good news: You don't have to cut out alcohol altogether to lose weight! However, if you're going to booze, limit your intake to no more than three drinks per week and steer clear of caloric sips like Long Island iced teas and margaritas. Instead, stick to lighter options like old fashions and mojitos. Prefer to grab a brewski? Go for Michelob Ultra or a Yuengling Lager Light—they're two of the Best Beers for Weight Loss so they'll do the least damage to your waistline. Oh, and don't forget to steer clear of all those diet-derailing bar eats—that's one rule we're not budging on. 

FEAR FAT: In the 90's healthy foodies saw fat as their waistlines' primary enemy. The popular belief at the time was that eating fat would make you fat. But we've come a long way since the days when reduced fat cookies were considered a health food. In fact, today diet experts can't get enough of the stuff: "Fat, fat, and more fat—eat it!" advises Smith. "It's brilliant for brain and skin health, it's anti-inflammatory, and it boosts satiety and fuels weight loss. Things like nuts, nut butter, seeds, avocados, healthy oils and fatty fish are really satisfying, so you'll feel less hungry and take in fewer calories after you eat them. Make sure to include them in your daily diet." 

ONLY EAT SALAD: Think ordering a salad is always a healthy choice? Think again! Not only can some salads be entirely made up of carbs—with no staying power of satiating protein or healthy fats—assuming these bowls of lettuce are the epitome of good health isn't good either. Many restaurant salads are secretly diet bombs that can detonate your flat belly progress; Just take a look at our exclusive report, America's Worst Restaurant Salads. Some of these dishes can climb over 1,500 calories, 1,300 mg sodium, 80 grams of sugar, and nearly 100 grams of fat! When eating out, you might be better off sticking with a small burger and subbing your fries for a side salad. 

YOU HAVE TO EXERCISE—A LOT: You've probably heard the timeless diet advice—eat less and move more—but that doesn't mean you have to work out an excessive amount. Sure, studies show moderate intensity exercise is good for your health, but over 50 studies have contributed findings that exercise may not be the best way to lose weight. Besides the fact that exercise can undermine weight loss by making you hungrier, it can also create a false hope that you can continue to indulge as long as you've created a calorie deficit. Think of it this way: a 180-pound female who bikes at a moderate effort for 30 minutes only burns about 285 calories. All that work would be entirely undone by a single chocolate frosted donut from Dunkin Donuts. Plus, sometimes life gets in the way, and you don't have time to work out one day. So as long as you have a healthy, well-balanced diet to fall back on—rather than working out so you can continue to treat yourself—exercise doesn't have to be the only way to lose weight. 

MAKE SURE TO MEASURE: Portion control is one of the buzz words of weight loss, but that doesn't mean you have to carry around measuring cups whenever you go out to eat. When your diet method is rigid and unwavering, it can make your plan more difficult to stick to as it feels like you're constantly restricting yourself. Rather, simple tricks like investing in smaller cups and plates can make it easy to control portion sizes by forcing you to fit less on your plate—without you needing to pull out a scale and calculator at every meal. 

YOU MUST ADHERE TO A DIET: Whether it's Paleo, Whole30, Atkins or whatever the current fad diet is, feel free to try it out—but don't make it your be-all-end-all. Focus on a healthy, balanced variety of foods and sticking to the right portions rather than adhering to a vehemently structured diet that makes it appear as if there's no room for error. You can also try out the 80-20 rule - just eat 80 percent of the time and save 20 percent to splurge. That way, you won't feel guilty or stressed out if you nab a slice of cake at your niece's birthday party. Just try to keep the bar high on your indulgences. For example, craft a homemade dessert using quality ingredients instead of buying a packaged, processed treat. 

'ZERO CALORIE' BEVERAGES ARE FAIR GAME: Sorry, diet-soda lovers. But continuing to feed your desire for sweet treats isn't doing your weight loss journey any favors. In reality, you may be saving yourself calories and grams of sugar but continuing to satiate your sweet tooth will only maintain your reliance on the stuff, making it more likely you'll break your willpower to indulge in a treat. Plus, studies have shown that artificial sweeteners can damage your gut health, which can also buffer your chances at weight loss success. Instead, try sipping on seltzer, detox water, coffee, or green tea. 

DON'T EAT AT NIGHT: The myth that you "shouldn't eat after 8" was disproved a long time ago: studies have found that your metabolism burns calories at a consistent rate at all hours of the day. The reason why other studies connect late-night eaters with weight gain isn't because they don't burn those calories; it's because these night owls are more likely to binge eat or choose unhealthy foods. Eating before bed is not necessarily a diet no-no. In fact, going to bed with a rumbling tummy may actually hurt your slim-down efforts by preventing you from falling asleep or waking you up mid-slumber. On the other hand, eating one of the best foods before bed may help you drift into dream land. 

ALLOW YOURSELF A CHEAT DAY: First thing is first: Cheat Day(s) are different from cheat meals. And the former—going nuts on the weekend as a reward for sticking to your diet during the week—is never a good idea. Studies have even shown that splurging on the weekend is just as bad for your gut composition—a factor that controls everything from your mood to weight loss—as eating a junk-food-filled diet throughout the week! Instead, try to stick to a well-rounded healthy lifestyle, and when it comes to cheat meals (or that 20 percent of the 80-20). 

REPLACE MEAT WITH VEGGIES: Research has shown that a vegetarian diet is one of the most effective diets for weight loss, and other studies have connected the lifestyle with a lower risk of cancer, diabetes, and a longer lifespan. While that might be the case, entirely cutting out meat from your diet isn't always the best option. Meat is one of the most convenient and effective sources of protein to help you build and maintain lean muscle stores, which boost calorie burn and torch fat. The issue lies in the choice of meat that many Americans eat—processed hot dogs, fast food burgers, and frozen chicken nuggets—and what they eat it with—little to no veggies. Instead of leaving the protein off your plate, go with fat-blasting sources like grass-fed beef, wild salmon, or organic chicken, stick to a 3-ounce portion, and be sure to pair it with a serving of veggies. 

STICK TO UNPROCESSED FOODS: The word "processed" certainly has a negative connotation, as it brings to mind scientifically manipulated foods like Oreos and Doritos. But not all "processed" foods are as bad as you think—some are even nutritionist-approved! In reality, food processing lies along a diverse spectrum: unprocessed foods (i.e. veggies), minimally processed foods (i.e. meat or yogurt), processed ingredients (i.e. sugar, oil, or vinegar), processed foods (i.e. cheese, cured meats, and pickles), and ultra-processed foods (cheesy chips, chicken nuggets, and store-bought bread). While you may think it best to stay completely away from store-bought products (and we certainly recommend that of those ultra-processed frankenfoods), there are some minimally-processed and processed foods which have immeasurable fat-burning powers, like Greek yogurt, sauerkraut, sprouted whole grain bread, and peanut butter. And don't translate "avoiding unprocessed foods" to your veggies, too. Although you can (and should) eat raw veggies, not all foods are best raw. In fact, many studies have found that certain cooking methods—heating, boiling, or microwaving—work best for certain foods when it comes to extracting their unique nutrients. 

RELY ON LABELS: Yes, please scour the nutrition labels and ingredient list to stay away from health-harming additives and fattening ingredients. But don't rely on a company's marketing of their product. They may claim a food is "Fat-Free," but that doesn't mean it's healthy; manufacturers often replace ingredients with sugar, artificial sweeteners, or sodium to compensate for lost flavor. Always double-check the nutrition label on the package and watch out for sneaky serving sizes—many companies will provide nutritional information for a smaller intended portion than what the average person eats or even what the packaging infers you should eat (think: a twin pack of Pop-Tarts that only provides information for a single pastry). 

BY: Olivia Tarantino, Eat this, Not that, MARCH 30, 2021 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"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)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.