What it is: Otherwise known as the caveman diet, Paleo is a popular diet plan in which followers eat only foods that our hunter-gatherer ancestors would have consumed. Founder Loren Cordain, Ph.D., says that because Paleo is more in line with what our genetic ancestors ate, the lifestyle helps people minimize their risk of diseases and lose weight. A Paleo diet is rich in meats, fruits, vegetables, seafood, and nutsbut low in grains; dairy; added salt; and legumes such as peanuts, beans, lentils, and soybeans. (Want to know more? Check out our beginner's guide to going Paleo.)

What that means for your skin: Lets just say theres a reason many beauty supplements contain protein-rich formulas: Proteins are essential for healthy skin. [They] are broken down into amino acids, which are the building blocks for all of the proteins found in the skin, hair, and nails, as well as in the rest of the body, explains Hadley King, M.D., dermatologist at SKINNEY Medspa in New York City. So just as protein is the key to building muscle, its also necessary for building up collagen for healthy, elastic, strong skin.

But protein isnt the only dietary staple a Paleo-rich diet can provide. Sufficient healthy fats are necessary for the barrier function of our skin, King says. Translation: Healthy fats from foods such as olive oil and avocados can help your skin stay hydrated and protected from the elements.

Of course, one thing to keep in mind when you're eating a protein-rich diet is the type of meat. Theres still some concern around hormone-treated poultry, explains S. Manjula Jegasothy, M.D., CEO and founder of Miami Skin Institute. Foods that are high in exogenous [external] hormones, such as those extra-large, nonorganic chicken breasts and other animal proteins that have been treated with hormones on the farm, have been linked to higher overall cortisol levels, she says. Higher cortisol levels can mean higher testosterone and estrogen or progesterone levels, which potentially lead to acne, she explains.

Ultimately though, as long as your dietary restrictions dont result in a deficiency of any particular vitamins, minerals, or other nutrients, then following a Paleo diet will actually be good for your skin, King says, adding that avoiding added salt might also lead to decreased puffiness (a.k.a. no under-eye bags from that late night out).

Read more here:
Paleo? Whole30? Here's How These Popular Diets Affect Your Skin - Greatist

Oh, and crash diets that promise you'll lose 30 pounds in 30 days don't workdrastically slashing calories can sabotage your efforts, ultimately stalling weight loss. "Your metabolism is going to slow down because it's not getting the fuel it needs to burn calories efficiently," says Lippert, who warns women not to go below 1,200 calories a day. Science agrees: Research shows that calorie-restriction plans often fail, with one-third to two-thirds of dieters regaining more weight than they lost on their diets.

You know what else fails? Calorie counting. Sure, it can ultimately whittle your waist1 pound of weight is equivalent to 3,500 calories, so skimming 500 calories a day means about a pound a weekbut number-crunching every meal is tedious and time-consuming and can take the joy out of eating. "If you get wrapped up in the numbers, it's very hard to sustain long-term changes," says Lippert. "Focus on eating whole foods instead and the calories will fall into place as they should."

Little Changes Really Do Add Up"Small steps are the key to changing your eating habits," says Lippert. "If you do something that's extreme, it's tough to feel motivated to keep doing it." And there's plenty of research to back it up, with studies showing that those who make small diet changeslose more weight and are more likely to keep it off than those on traditional diets. "Everyone is different, but focusing on three to five specific goals allows you to hone and solidify them to ensure lasting habit change," adds Lippert.

On that note, here are the simple tweaks your diet needs for slow, steady, and lasting weight loss.

1. If you cut out your daily soda habit, you'll lose 1 pound in a month.One 12-ounce can of soda has 140 calories and a whopping 39 grams (15 teaspoons) of sugar.CALORIES SAVED IN A MONTH: 4,200 calories

MORE: 8 Things That Happen When You Stop Drinking Diet Soda

2. If you replace a glass of orange juice with an orange, you'll lose a half a pound in a month. Swapping the juice for whole fruit saves you 48 calories per day.CALORIES SAVED IN A MONTH: 1,440 calories

3. If you skip your weekly ice cream binge, you'll lose 1 pound in a month. Polishing off a pint of Ben & Jerry's Chunky Monkey is 1,200 calories a pop.CALORIES SAVED IN A MONTH: 4,800 calories

4. If you skip the whipped cream on your Starbucks beverage, you'll lose 1 pound in a month. A Starbucks Grande Mocha Frappuccino is 280 calories, but add the whipped cream and it shoots up to 390 calories. (Maybe reconsider that Starbucks coconut milk latte, too.)CALORIES SAVED IN A MONTH: 3,300 calories

5. If you cut back from two glasses of wine to one, you'll lose 1 pound in a month. You can still have your vino, just cap your Cab at one glass per day.CALORIES SAVED IN A MONTH: 3,660 calories a month

MORE: 6 Sneaky Signs You Drink Too Much

6. If you go meatless for dinner on Monday, you'll lose a half a pound in a month. Swapping your usual steak and potatoes for a hefty Grilled Vegetable Stack sandwich saves you 423 calories. (Try these 5 delicious meatless meals.)CALORIES SAVED IN A MONTH: 1,692 calories

7. If you skip the bread basket, you'll lose half a pound in a month. Even just indulging once a week when you're out to dinner can add up (three breadsticks = 420 calories).CALORIES SAVED IN A MONTH: 1,680 calories

8. If you downsize your salad dressing, you'll lose 1 pound in a month. Yes to a daily salad, just trim the olive oil from 2 tablespoons to 1 tablespoon and you'll cut 120 calories per day.CALORIES SAVED IN A MONTH: 3,600 calories

9. If you don't get everything on your burrito, you'll lose 1 1/2 pounds in a month. Adding sour cream, cheese, and guac adds an extra 1,230 calories per burrito.CALORIES SAVED IN A MONTH: 4,920 calories

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The Most Weight You Can Safely Lose In A Month By Only ...

"Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death."

PIC: Health authorities in Europe and North America recommend eating more fruits and vegetables. (Credit: Umar Nsubuga)

HEALTH & LIFESTYLE

Widely promoted guidelines to reduce fat intake could be unhealthy for people in low- and middle-income countries whose diets are already too starchy, researchers have said.

Health authorities in Europe and North America recommend eating more fruits and vegetables while curtailing consumption of fatty foods, advice also adopted by the United Nations and globally.

But people in poor nations cutting back on fat may wind up piling on more carbohydrates -- such as potatoes, rice or bread -- because fruits and vegetable are more expensive, the authors point out.

"The current focus on promoting low-fat diets ignores the fact that most people's diets in low- and middle-income countries are very high in carbohydrates, which seem to be linked to worse health outcomes," said Mahshid Dehghan, a researcher at McMaster University in Ontario, Canada and lead author of a study in The Lancet.

Meanwhile, a companion study, also published in The Lancet, concludes that the rich-world guidelines -- backed by the World Health Organization (WHO) -- on fruit and vegetable consumption could be safely cut back from five to a more affordable three portions per day.

Dehghan and colleagues sifted through the health data of 135,000 volunteers from 18 countries across six continents, aged 35-70, who were monitored for a seven-and-half years.

People who met three-quarters or more of their daily energy needs with carbs were 28 percent more likely to die over that period that those who ate fewer starchy foods (46 percent or less of energy needs).

Surprisingly, the findings also challenged assumptions on fat intake: diets high in fat (35 percent of energy) were linked with a 23 percent lower risk of death compared to low-fat diets (11 percent of energy).

"Contrary to popular belief, increased consumption of dietary fats is associated with a lower risk of death," Dehghan told AFP.

Regional imbalances

That covered a mix of saturated fats (from meats and milk products), along with monounsaturated and polyunsaturated fats (from vegetable oils, olive oil, nuts and fish), she added.

The study did not look at so-called "trans fats" from processed foods because "the evidence is clear that these are unhealthy," Dehghan said.

The best diets include a balance of 50-55 percent carbohydrates and around 35 percent total fat, according to the authors, who presented their findings at the European Society of Cardiology Congress in Barcelona.

Current global guidelines -- based mostly on studies done in Europe and the United States -- recommend that 50-65 percent of one's calories come from carbs, and less than 10 percent from saturated fats.

Overall, the study found that average diet consists of just over 61 percent carbohydrates, 23.5 percent "good" fat, and 15 percent protein.

But these averages hid important regional imbalances: In China, South Asia and Africa, intake of starchy foods was 67, 65 and 63 percent, respectively.

A quarter of the 135,000 subjects -- mostly in poorer nations -- derived more than 70 percent of their daily calories from carbohydrates, while half had less than seven percent saturated fats in their diet.

The findings "challenge conventional diet-disease tenets" largely based on the lifestyles of Europeans and Americans, Christopher Ramsden and Anthony Domenichiello commented, also in The Lancet.

Dehghan and colleagues set out to look for links between diet and cardiovascular disease, which kills some 17 million people around the world each year -- 80 percent of them in low- and middle-income countries.

Many factors contribute to these diseases but diet is one of the few that can be modified to lessen risk.

But while high-carb and low-fat diets were clearly associated with greater mortality, no statistical link was found with the kind of life threatening events -- strokes, heart attacks, and other forms of heart failure -- that stem from cardiovascular disease.

"Most of the current debate about diet and health has focused on cardiovascular mortality," noted Susan Jebb, a professor at the University of Oxford who did not take part in the study.

The reported link between high-carb diets and excess mortality "was from non-cardiovascular deaths and is unexplained," she said.

See more here:
Diet guidelines 'biased against poor nations' - New Vision

Parents should not talk about wanting to lose weight in front of their teenage daughters, a London deputy headteacher has warned.

Children are already exposed to toxic messages about the importance of being very thin and parents must help counter this, according to Fionnuala Kennedy of Wimbledon High School.

She wrote to parents at the 18,000-a-year girls school after watching Netflix drama To The Bone, which has been criticised for glamorising anorexia.

Ms Kennedy, deputy head (pastoral) at the school, said she was horrified by the film and concerned that teenagers would watch it during the holidays, with time to dwell on it and discuss it on social media.

In a message to parents about how to deal with the pressure faced by girls, she wrote: Role model as effectively as you can. Its difficult to advocate a rounded, healthy diet for your teen if youve cut out carbs and dairy yourself, or frequently refer to your desire to lose weight.

Ms Kennedy told the Evening Standard: We are all a bit culpable its quite a middle-class thing talking about cutting out food groups and clean eating.

Teachers should also be careful about what they say in front of pupils. She said: As a teacher when you come back from holiday and speak to your colleagues, one of the first things middle-aged women will say to each other is, You look fantastic have you lost weight? Its ingrained in us as women, so we have to be really careful because these messages are picked up all the time.

We are all role models. Mothers, teachers, aunts you will be looked up to even if you dont realise it, and it is your job not to propagate the idea that thin is just better.

Ms Kennedy said she watched To The Bone, in which Lily Collins plays a 20-year-old with anorexia, to keep in step with her pupils and suggested parents should also try to watch the same films as their daughters, to help understand their world. But she called the film irresponsible and said Netflix had a duty not to glamorise mental health issues.

She added: To The Bone, with its emphasis on anorexia as an act of rebellion, as sexy even, only adds to the thin is cool/right/attractive argument.

Beat, the national eating disorder charity, has warned that the film is likely to be highly distressing or triggering for people with eating disorders. It contains frequent references to calories, weight and eating disorder behaviours, as well as images of Collinss character Ellen at a very low weight.

The actress, 28, who has spoken about battling an eating disorder as a teenager, was required to lose weight for the film. She said she did so safely under supervision from a nutritionist, producers, the director and her own mother to avoid a relapse.

The films writer and director Marti Noxon said: Having struggled with anorexia and bulimia well into my twenties, I know first-hand the struggle, isolation and shame a person feels when they are in the grips of this illness.

"In an effort to tell this story as responsibly as we could, we spoke with other survivors and worked with Project Heal [a charity] throughout production in the hope of being truthful in a way that wasnt exploitive.

My goal was not to glamorise eating disorders, but to serve as a conversation starter about an issue that is too often clouded by secrecy and misconceptions.

"I hope that by casting a little light into the darkness we can achieve greater understanding and guide people to help if they need it."

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Don't talk about diets in front of your daughters, deputy head at top London school warns parents - Evening Standard

Arguably the most important part of the Minnesota State Fair is the food. According to the Official State Fair Guide, there are more than 500 menu items with an additional 150 local craft brews and 25 Minnesota wines. Most of these items are high fat, high sugar, high sodium foods that are put on a stack and deep-fried. There are ways to attend the fair healthfully (well, relatively healthfully).

Indulge in special items. Yes, you read that right. There are certain items that only are available at the State Fair, and you should allow yourself to have those items. That means be mindful and don't waste calories on ordinary foods you can get any time of the year. Make the foods you most want to eat a priority and a special event.

Bring a large group of family and friends and share with. Keep in mind the law of diminishing returns: Often the more you eat of something the less pleasure you get from it. Your first and second bite are often the most enjoyable. If you're sharing food with others, it may help to limit portions to a bite or two while still being able to try many different foods.

Beverages can contain calories, and those calories can add up quickly. Twelve ounces of State Fair lemonade or 12 ounces of soda contains is approximately 160 calories. Let's be honest, who gets a 12-ounce lemonade? The size is often 32 ounces or larger, and 32 ounces is approximately 425 calories. Beer and wine also contain significant calories, about 150 calories per serving. Water is a refreshing and calorie-free option. You're welcome to bring a water bottle into the fairgrounds, and there are many free water-filling stations. There is even a relax and recharge station, where you can get free water, charge your cellphone and pick up some coupons.

Think globally. There are many international food options that are grilled or contain fresh ingredients. Try some grilled kebabs, hummus, gyros and fajitas. There are many fruit options available throughout the fair. Stop by Minnesota Apples for fresh apples or frozen apple cider. The Produce Exchange offers a wide variety of fresh fruit options, and Bayou Bob's has frozen grapes to help you cool off on a hot day.

If you follow a specific diet, consider stopping by the Health Fair 11 exhibit which is staffed by many organizations including the Anaphylaxis and Food Allergy Association of Minnesota. They can help visitors safely navigate the fair.

Stay busy with nonfood related activities. Learn about where your food comes from by visiting grape, garlic and honey producers. Judge some crop art, ride some rides, climb the Department of Natural Resources fire tower or catch a concert.

Get out and enjoy the Great Minnesota Get-Together. Make the foods you eat special, avoid foods you're able to eat anytime; share with friends; and participate in all of the activities the fair has to offer, and you'll surely have a healthful and happy fair experience.

Read this article:
Nutrition: Tips to a healthful State Fair - Duluth News Tribune

Often spending their days hunched over phones, tablets or computers and their free time at spin class or playing sports, millennials are the next generation poised to experience chronic pain. Even at their young age, millennials say acute and chronic pain are already interfering with their quality of life.

Their preferred method to manage pain? Lifestyle changes such as exercising, eating right, quitting smoking and losing weight, according to a nationwide survey commissioned by the American Society of Anesthesiologists (ASA) in conjunction with September's Pain Awareness Month. (Click here to download infographic.)

The survey also found millennials were half as likely as baby boomers to have turned to opioids to manage pain, and 1 in 5 millennials regret that they used the highly addictive painkillers.

But while the results reflect a positive trend, they also reveal a knowledge gap. The survey found many millennials were:

"It's encouraging that millennials see the value of opting for safer and often more effective methods of managing pain," said ASA President Jeffrey Plagenhoef, M.D. "But clearly they are in need of further education when it comes to opioids and chronic pain because using the drugs initially to treat pain can turn into a lifelong struggle with addiction."

Learning how to manage pain safely and effectively is vital: 75 percent of millennials say they have had acute pain (which comes on suddenly and lasts less than three months) and nearly 60 percent have experienced chronic pain (which lasts longer than three months). The source of that pain is reflective of millennials' lifestyle, including technology use (leading to eye strain, neck aches, hand or finger pain, wrist or arm pain), migraines and sports injuries.

According to the survey, millennials (ages 18-36) and members of Generation X (ages 37-52) are most likely to report pain interfered with their work responsibilities, parenting abilities and participation in family activities.

It's important to address pain before it interferes with quality of life by seeing the right specialist for pain management. Whatever the age, people in severe pain who don't find relief through lifestyle changes should see a physician who specializes in pain management, such as a physician anesthesiologist. These specialists have received four years of medical school and additional training in a medical specialty, followed by an additional year of training to become an expert in treating pain. They have the expertise to best help you manage your pain.

But engaging in lifestyle changes before chronic pain can gain a further foothold is preferable. When possible, prevention is best. "Chronic pain does not have to be an automatic response to aging," said Dr. Plagenhoef. "Healthy lifestyle changes such as exercising, proper nutrition and maintaining a healthy weight can keep millennials from dealing with some of the chronic pain their parents and grandparents are experiencing."

To help all generations effectively manage their pain, ASA offers the following tips:

The 10-question ORC International CARAVAN Omnibus Survey was conducted online August 7-9, 2017 among 1,011 U.S. adults 18 years or older: 34 percent were millennials, 25 percent were Gen Xers, 35 percent were baby boomers (ages 53-71) and 6 percent were from the silent generation (ages 72-92). The demographically representative sample included 504 men and 507 women.

Explore further: Americans favor treatment, not enforcement, to address opioid crisis

Provided by: American Society of Anesthesiologists

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Millennials prefer healthy habits, less likely to choose opioids to manage pain - Medical Xpress

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