The 20 Worst Foods in America
Eat at your own risk
By: Matt Goulding, Men's Health magazine
Sure, a turkey burger sounds healthy. But is it, really? Not if you order the Bella from Ruby Tuesday, which packs a whopping 1,145 calories. (And yes, that's before a side of fries.)
To further enlighten you on the prevalence of preposterous portions, we spent months analyzing menus, nutrition labels, and ingredient lists to identify the food industry's worst offenders. Our primary criterion? Sheer caloric impact. After all, it's the top cause of weight gain and the health problems that accompany it. (As you read, keep in mind that 2,500 calories a day is a reasonable intake for the average guy.) We also factored in other key nutritional data, such as excessive carbohydrates and fat, added sugars, trans fats, and sodium. The result is our first annual list of the worst foods in America.
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The Evolutionary Fitness Diet
An evolutionary diet is not a ”diet”. In the conventional meaning, being on a ”diet” implies that you are restricting calories (as in a prescription) and eating in a habitual manner. Evolutionary eating is not a diet, but a natural way of eating. Properly considered, the purpose of a diet is to provide nutrition and maintain health, not to lose weight.
In the Evolutionary Fitness Diet you consume abundant simple, fresh plant foods rich in minerals, flavonoids, phenols, and phytochemicals, substances that coevolved over millenia with humans and that no manufactured drugs or substances could reproduce with present technology. The low carbohydrate and near zero raw glucose content of the diet, combined with the natural antioxidants provide protection from glucose-mediated oxidative damage to body proteins; the advanced glycation end products that accelerate aging and the stiffness caused by cross-linked proteins in connective tissues.
You do not eat in a habitual and highly regulated way; indeed, variation in foods and caloric intake is an essential element of natural eating. Your food is high in protein (by modern standards, but moderate in terms of the protein intakes of hunter-gatherers), moderate in fat (but balanced in Omega 3 and 6 composition), and low in carbohydrate. It contains no grains, milk, beans or processed foods. There is no caloric restriction because you eat only nutritionally dense, low calorie food and your appetite is reset to become a healthy guide to your nutritional needs.
Excerpt From: Evolutionary Fitness by Arthur De Vany, Ph.D. Copyright 2005 Read Full Article
Visit www.arthurdevany.com for more information about Evolutionary Fitness.
The High Metabolism Diet
The High Metabolism Diet
You probably don't need scientists to tell you that your metabolism slows with age. But they're studying it anyway—and coming up with exciting new research to help rev it up again. The average woman gains 1 1/2 pounds a year during her adult life—enough to pack on 40-plus pounds by her 50s, if she doesn't combat the roller coaster of hormones, muscle loss, and stress that conspires to slow her fat-burning engine. But midlife weight gain isn't inevitable: We've found an exercise and diet plan that will tackle these changes.
Prevention's customizable metabolism-boosting workout will help you shed up to 8 pounds in just 4 weeks. Most important, you'll build firm, lean muscle tissue—the key to a robust metabolism.
But that's just the beginning. To really make your metabolism soar, couple the workout with our High-Metabolism Diet, developed by Dan Benardot, PhD, RD, an associate professor of nutrition and kinesiology at Georgia State University, and Tammy Lakatos, RD, coauthor of Fire Up Your Metabolism. Start today and you'll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks. Here's how:
You need to cut calories to lose weight. But going too low delivers a double whammy to your metabolism. When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry—a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."
Rev Up in the Morning
Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that women who skip this meal are 4 1/2 times as likely to be obese. If nothing else, grab a yogurt. Or try oatmeal made with fat-free milk and topped with nuts for an essential protein boost.
Drink Coffee or Tea
Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12%, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.
Fight Fat with Fiber
Research shows that some fiber can rev your fat burn by as much as 30%.Studies find that women who eat the most fiber gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.
Buy the Big Bottle
German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature.
Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater than normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. Other research hints that pesticides can trigger weight gain. Always choose organic when buying peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, lettuce, imported grapes, and pears; they tend to have the highest levels of pesticides.
Always Include Protein
Your body needs protein to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Research shows protein can up postmeal calorie burn by as much as 35%.
Eat Iron-Rich Foods
It's essential for carrying the oxygen your muscles need to burn fat, says Tammy Lakatos, RD, co-creator of the diet. Until menopause, women lose iron each month through menstruation. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.
Get More D
This vitamin is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 4% of Americans over age 50 take in enough through their diet. Get 90% of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
Skip the Second Cocktail
When you have a drink, you burn less fat, and more slowly than usual, because the alcohol is used as fuel instead. Knocking back the equivalent of about two martinis can reduce your body's fat-burning ability by up to 73%.
"There's some evidence that calcium deficiency, which is common in many women, may slow metabolism," says Lakatos. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.
1-Minute Metabolism Booster
|A Sample Day|
||Kick-start your day with yogurt and fruit for breakfast.|
||Your morning java is full of antioxidants.|
||A salad at lunch gives you a healthy dose of fiber.|
||Drink a big glass of water. You need at least 6 cups a day.|
||Organic grapes make a great snack.|
||Lobster or chicken packs in the protein for dinner.|
||Milk does a body good. Have a glass before bed.|
The easiest 350 calories you'll ever burn: Exercise is obviously important, but regular daily activity known as "NEAT" (nonexercise activity thermogenesis) is equally essential for a healthy metabolism. Small movements such as stretching your legs, taking the stairs, even just standing to talk on the phone can add up to an extra 350 calories burned a day.
The Healthiest Foods On Earth
By Jonny Bowden, Forbes.com
What is the best diet for human beings?
Vegetarian? Vegan? High-protein? Low-fat? Dairy-Free?
Hold on to your shopping carts: There is no perfect diet for human beings. At least not one that's based on how much protein, fat or carbohydrates you eat.
People have lived and thrived on high-protein, high-fat diets (the Inuit of Greenland); on low-protein, high-carb diets (the indigenous peoples of southern Africa); on diets high in raw milk and cream (the people of the Loetschental Valley in Switzerland); diets high in saturated fat (the Trobriand Islanders) and even on diets in which animal blood is considered a staple (the Massai of Kenya and Tanzania). And folks have thrived on these diets without the ravages of degenerative diseases that are so epidemic in modern American life—heart disease, diabetes, obesity, neurodegenerative diseases, osteoporosis and cancer.
In Depth: The Healthiest Foods On Earth
The only thing these diets have in common is that they're all based on whole foods with minimal processing. Nuts, berries, beans, raw milk, grass-fed meat. Whole, real, unprocessed food is almost always healthy, regardless of how many grams of carbs, protein or fat it contains.
All these healthy diets have in common the fact that they are absent foods with bar codes. They are also extremely low in sugar. In fact, the number of modern or ancient societies known for health and longevity that have consumed a diet high in sugar would be ... let's see ... zero.
Truth be told, what you eat probably matters less than how much processing it's undergone. Real food—whole food with minimal processing—contains a virtual pharmacy of nutrients, phytochemicals, enzymes, vitamins, minerals, antioxidants, anti-inflammatories and healthful fats, and can easily keep you alive and thriving into your 10th decade.
Berries, for example, are phenomenally low in calories, high in fiber and loaded with plant compounds that improve memory and help fight cancer. Studies have consistently shown that nut-eaters have lower rates of heart disease. Beans are notorious for their high fiber content and are a part of the diet of people—from almost every corner of the globe—who live long and well.
Protein--the word comes from a Greek word meaning "of prime importance"—is a feature of every healthy diet ever studied. Meat, contrary to its terrible reputation, can be a health food if—and this is a big if—the meat comes from animals that have been raised on pasture land, have never seen the inside of a feedlot farm and have never been shot full of antibiotics and hormones.
Ditto for raw milk, generally believed to be one of the healthiest beverages on the planet by countless devotees who often go to great expense and inconvenience to obtain it from small, sustainable farms. Wild salmon, whose omega-3 content is consistently higher than its less-fortunate, farm-raised brethren, gets its red color from a powerful antioxidant called astaxathin. The combination of protein, omega-3s and antioxidants makes wild salmon a contender for anyone's list of great foods.
Another great food: eggs—one of nature's most perfect creations, especially if you don't throw out the all-important yolk. (Remember "whole" foods means exactly that—foods in their original form. Our robust ancestors did not eat "low-fat" caribou; we don't need to eat "egg-white" omelets.)
There are really no "bad" vegetables, but some of them are superstars. Any vegetable from the Brassica genus—broccoli, cabbage, Brussels sprouts, kale—is loaded with plant chemicals called indoles, which help reduce the risk of cancer.
In the fruit kingdom, apples totally deserve their reputation as doctor-repellants: they're loaded with fiber, minerals (like bone-building boron) and phytochemicals (like quercetin, which is known to be a powerful anti-inflammatory and to have anti-cancer properties). Some exciting new research suggests that pomegranate juice slows the progression of certain cancers. Other research shows it lowers blood pressure and may even act as a "natural Viagra."
Tea deserves special mention on any list of the world's healthiest foods. The second most widely consumed beverage in the world (after water), all forms of tea (black, oolong, white, green and the newer Yerba Matte) are loaded with antioxidants and anti-inflammatories. Some types (green tea, for example) contain plant chemicals called catechins which have decidedly anti-cancer activity.
Finally, let's not forget members of the Alliaceae family of plants—onions, garlic and shallots. Garlic has been used for thousands of years for its medicinal properties; hundreds of published studies support its antimicrobial effects as well as its ability to lower the risk of heart disease. A number of studies have shown an inverse relationship between onion consumption and certain types of cancer.
A healthy diet doesn't have to contain every one of the "healthiest foods on earth," but you can't go wrong putting as many of the above mentioned foods in heavy rotation on your personal eating plan.
Jonny Bowden, Ph.D., C.N.S., is a board-certified nutritionist and the author of seven books on health and nutrition, including The 150 Most Effective Ways to Boost Your Energy and The 150 Healthiest Foods on Earth.