Eating once a day

I am not a fan of the keto diet, particularly as a registered dietitian specializing in sports and performance nutrition and plant based eating. In my opinion, a traditional keto plan is far too limited in carbs and fiber, and the emphasis on animal based foods , like red meat, has been linked to an increase in inflammation  and health risks. And those are just a few of my concerns. Now, a new version of keto, called keto 2.0, aims to resolve some of these limitations. It allows for more carbs, emphasizes healthier plant based fats, and as a result may be more sustainable long term and better for your health (note: the jury is out on the latter, as the diet hasn’t been studied). Here’s my take on it as a nutritionist, and my bottom line advice on how to determine the best diet for you, not just for weight loss, but for your overall health of mind, body, and spirit. RELATED:  I Tried the Keto Diet for 2 Weeks and Lost More Weight Than I Thought What is keto 2.0?  When keto began to

Bananas are insanely good for you . Not only are they packed with 12% of your recommended daily dose of potassium and 20% of vitamins C and B6, but a single piece of the fruit also boasts 3 grams fiber. They are also a great source of resistant starch, a type that naturally suppresses your appetite, ultimately aiding in weight loss. Did we mention they are also super delicious, whether you are eating them straight from the peel or blended into a smoothie, added to baked goods, or sliced up in your oatmeal? But according to one nutritionist, if you want to really amplify the health benefits of bananas, you should be eating the peel as well. RELATED: The Number One Thing You Need to Do to Lose Weight Forever, According to Experts “Specifically, you will increase your overall fiber content by at least 10 percent as a lot of dietary fiber can be found in the skin of the banana,” Australian nutritionist Susie Burrell wrote in a blog sponsored by Australian Bananas. “You will get almost 2

Have all of your friends ever been obsessed with a TV show you've never seen? When you hang out, they laugh about the most recent episode, quote their favorite characters, and compare theories about the season finale—and you just sit there.  That's how I felt whenever my friends talked about Wellness Formula , a supplement made by a company called Source Naturals. It claims to "support the immune system when under physical stress" through a "powerful combination of herbs, antioxidants, vitamins and minerals formulated to boost your well-being." My friends (and I'm hoping I can still call them that after this article!), swear by it—and to me, it sounds like bullshit.  Nonetheless, about a week ago, I woke up on a Sunday morning with a sore throat, and my friends had that look in their eyes—the Wellness Formula look. "That stuff is just a placebo," I told them. They disagreed. "It's not approved by the FDA," I said. They were unfa

For years, public health officials have urged Americans to cut back on eating red meat and processed meats due to cardiovascular health, cancer risk, and other health concerns. But now, a new report from a panel of researchers is saying otherwise—and it’s causing confusion. The new guidelines, released Monday in the Annals of Internal Medicine , say that there’s no need to cut back on red and processed meats. This advice comes from fourteen researchers from seven countries, who looked at previously published studies to assess the links between red and processed meats and the risks of heart disease, diabetes, and cancer. From that information, they concluded that the quality of the evidence connecting red meat to disease was low to very low. The researchers also looked at consumers’ attitudes toward eating red and processed meats. They found that people enjoy it, and are reluctant to reduce their consumption. Based on their analysis they say that most adults should continue to eat th

I know I should be eating more fiber...but it gives me gas. Any advice? You’re right that fiber is extremely important—and not only for your gastrointestinal system. It can help with cholesterol and weight management, too. A study published in the Archives of Internal Medicine found that women who ate the most fiber (around 25 grams a day) were 22 percent less likely to die from any cause, compared with women who ate just 10 grams. But some people do develop gas and bloating when they up their fiber intake. One trick is to start slowly: Let your body get used to increased fiber in small amounts, rather than loading up on the stuff all at once. RELATED:  7 Health Benefits of Kale As your digestive system adjusts, it may be helpful to keep in mind that foods with soluble fiber (such as fruit, oats, beans and peas, and nuts and seeds) tend to produce more gas than foods with insoluble fiber (a.k.a. roughage, including whole grains and veggies). But don’t give up on fiber! Your body

In this excerpt from his new book  Neurofitness , Dr. Jandial — a college dropout turned neurosurgeon — explains why  intermittent fasting  is so good for the brain. Perhaps there is a reason why most of the world’s major religions call for periodic fasting. Intermittent hunger clears the mind, awakens the senses, and improves brain functioning. Plus it lowers your blood sugar, reduces your insulin levels, and helps you lose weight by reducing total calories. What’s not to love? Well, the hunger. But it only lasts for a short time! Consider our prehistoric ancestors, the hunters and gatherers who survived through feast and famine, abundance and scarcity. The real “ Paleo diet ” didn’t consist of just large hunks of meat. Many were the days and weeks they failed to catch an auroch or boar and went to sleep hungry. But with the hunger pangs come benefits. Going without food for even a day increases your brain’s natural growth factors, which support the survival and growth of neurons.

For a slim tummy, fill your plate with foods that speed up metabolism and reduce bloat.