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The neglect of male eating disorders

The lack of awareness of mens eating disorders truly bothers me and shows the overt ignorance of how body image affects young boys.

I, a cisgender female, heard and saw the same things that a lot of my peers experienced growing up. I played with the Barbie Dolls with hourglass figures. I watched Glee and Pitch Perfect, where the fat friend was the comic relief and rarely got the main love interest. I heard the insults and experienced the bullying that came with being an overweight, African American girl. I suffered from an eating disorder, where I wouldnt eat, to ensure that I would start losing weight and go down a dress size or two.

I got tired of shopping in the womens section when I was still a little girl. At a certain point in my life, my body image actively reflected my self-worth. Then studies were publicized that focused on an increase in self-harm and eating disorders in young girls due to the lack of realistic body types in the mainstream media. It became a regular thing to talk about girls body image, the negative effects of photo editing and how the supermodel body often came at a cost. And I felt liberated. I felt heard.

But theres a neglected population who experiences the same struggle-men. They experience the same social pressures to fit a certain body type in order to get the girl. They feel the need to look a certain way to fit into society. Except the main goal isnt always to lose weight, but to also gain muscle. How does this not receive the same amount of attention and intervention?

Boys often suffer from reverse anorexia or bigorexia, a disorder with all the psychological features of anorexia, except theyre pushing it in the opposite direction. In boys, mannerisms of eating disorders appear like girls, such as rigid eating rituals, avoiding situations that involve food, having unusual behaviors around food (cutting food into small pieces, pushing food around the plate) or constantly critiquing their physical appearance.

Oftentimes, habits that are harmful to boys can hide in plain sight. According to the Child Mind Institute, behaviors such as excessive exercise and binge eating are considered expected and accepted behavior for males in western society.

From 1999-2009, hospitalizations involving eating disorders for male patients increased by 53%, according to the National Eating Disorders Association (NEDA). In 2007, men made up 25% of individuals with anorexia nervosa, 36% with binge eating disorder and 25% with bulimia nervosa. A 2014 study found that men suffering from subclinical eating disordered behaviors were almost as common as women. Subclinical behaviors include binge eating, purging, fasting and taking laxatives.

This silent epidemic has long-lasting psychological and physical effects. My main concern lies in the lack of media coverage and societal acceptance of conversation about this harmful practice in boys and men. It seems hypocritical, to be honest, to preach and call for open communication and acceptance, but to only focus this accepting ideal on one facet of our population.

From what Ive seen in recent years, weve accepted women who are labeled as overweight and curvy, they get the male love interest with the socially accepted body type. We view their union as loving and accepting herself and realizing her value. But on the flipside, if a man is labeled as overweight or not of a muscular stature, and desires a skinny, supermodel type, hes batting out of his league.

The next step is to take action.

There are several organizations that provide helplines with eating disorders, both virtually and through phone hotlines. One website, 18percent.org, provides a support community for mental health including eating disorders. Simply go to their website and sign up with your email address and you will receive an invitation to their Slack community. Another virtual option is through the Alliance of Eating Disorders Awareness. This organization has Zoom meetings for support groups, as well as in-person options.

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The afflicted and ignored The Hawk Newspaper - The Hawk

Cardio exercises include any form of activity that causes your heart rate to increase and your breathing to quicken. They also condition your heart and lungs to work better.

Common forms of cardio include running, cycling, swimming, and walking. Each type has a ton of benefits that include weight loss, improved health, and stress reduction.

Here are some of the best types of cardio and the health benefits for each of them.

Running is one of the most popular forms of cardio exercises. Some people might opt to jog instead of run. Both activities are similar, the main difference between the two is that running is done at a faster rate.

People start running for different reasons, including weight loss, fitness maintenance, or just for fun. If you are new to running starting out with a jog or a brisk walk will prevent you from overexerting yourself too quickly.

Important: Be sure to stretch out your muscles before you run and cool down with light stretches afterward to prevent straining your muscles.

A large 2014 study found that running for even 5 or 10 minutes a day at slow speeds reduces the risks of death and cardiovascular diseases.

Running regularly has the following health benefits:

When you think about cycling, you may flashback to cycling for leisure as a child. However, it's a great form of exercise that can get your heart pumping and build muscle without putting too much stress on your joints.

"Cycling is a great low-impact way to get an aerobic workout," says Alexis Colvin, MD, an Orthopedic Sports Medicine Surgeon at Mount Sinai. "Cycling also helps to build leg muscles such as gluteal, hamstring, and calf muscles."

If you are thinking about taking up cycling, getting a bicycle for shorter commutes might be a good idea. For instance, if you work not too far from home, you can cycle to work instead of driving or taking the bus.

General advice: If you don't own a bicycle you could also sign up for spin classes at your local gym or health club as stationary cycling still has many of the same health benefits.

Cycling is a low impact exercise, which makes it ideal for people of all ages. Some benefits of cycling you might enjoy include:

Swimming is another low-impact cardio exercise, which means that you can do it regularly without feeling too much strain. In fact, research shows that people find it easier to exercise for longer in the water than on land, without increased effort.

"Swimming is a great way to get a low-impact, complete body workout. You are working your upper body, core, and lower body," says Colvin.

It's a great idea to warm up with a bit of paddling before engaging in longer, more intense strokes when you swim. If you have a neck or shoulder injury, you should take care when swimming laps, to avoid worsening your injury.

Important: If you don't know how to swim, you might need a professional instructor to teach you at a local gym or recreation center. And if you are swimming outdoors, don't forget to apply some sunscreen.

Swimming has many health benefits, especially because it works out your whole body. Some benefits of swimming you might enjoy include:

Walking is the easiest cardio activity to start and incorporate into your daily life. You can walk to work, your favorite coffee shop, or just around your block during lunchtime instead of sitting at your desk. Walking doesn't require any special skill, only perhaps a pair of comfortable shoes.

Research has found that walking reduces the risk of cardiovascular diseases from occurring by 31% and cuts down the risk of death by 32%. These benefits are equally apparent in both men and women.

Some benefits you might experience if you walk regularly include:

Though jumping rope might be a popular kid's game, it's also a great exercise option for people who are trying to keep fit, maintain their weight, or lose weight.

Jumping rope doesn't require any special skills only a jump rope, ample space, and comfortable shoes. If you want to make it a little more challenging you can opt for weighted jump ropes.

Some health benefits of jumping rope include:

HIIT is an acronym for high-intensity interval training. It is also known as sprint interval training (SIT) or high-intensity intermittent exercise (HIIE). HIIT exercises are made up of a series of short or long intense exercises, followed by a low-intensity exercise or rest.

Some common HIIT exercises you can do include star jumps, squat jumps, reverse crunches, and burpees. The time frame for intense exercises usually ranges from less than 45 seconds to 2 or 4 minutes.

HIIT exercises can provide you with the following health benefits:

Cardio is a great way to stay healthy and fit. HIIT, running, cycling, swimming, walking and jumping rope are just some examples of cardio exercises you can do.

Other types of cardio exercises include dancing, boxing, rowing, and jumping jacks. You shouldn't worry too much about what the best kind of cardio to do is as long as you find something you like and stick to it.

"There's no single 'best' type of cardio," Colvin says. "I typically recommend cardio activities to my patients depending on what they have access to, if they have any lower body problems, such as knee arthritis that could get aggravated with higher-impact activities, and what activities they enjoy and would be likely to stick with."

More here:
6 best types of cardio to improve heart health, burn calories, and help you lose weight - Insider - Insider

While there are numerous different kinds of diets you can try out there, the truth is, compared to all of these other diets, there's really only one way of successful eating that can help you not only lose weight, but maintain your weight loss. All you have to do is follow this particular guideline. Filling your plate with the proper nutritious foods will help you maintain good health and leave your body feeling full and satisfied throughout the day. That's why the United States Department of Agriculture (USDA) releases a set of dietary guidelines every five years that focus on the best nutritional practices for people to follow. One of their most recommended practices is their "My Plate" guideline, which shows you how to set up a proper plate for any meal, including breakfast. So in order to determine the best breakfast foods you should be eating, we looked to the USDA's My Plate guidelines to fix up the healthiest breakfast for you to have every day.

Here's what those guidelines recommend for the healthiest breakfast foods you should be eating every day, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

If half of our plate in the MyPlate guidelines should consist of fruits and vegetables, then the USDA is sending a pretty clear message: fruits and vegetables are important for our diets. However, not everyone is prone to eating vegetables first thing in the morningunless they're stuffed inside a deliciously cheesy omelet. So if you have more of a sweet tooth in the morning, a fruit cup to pair with your eggs could be a great alternative. Eating a variety of fruits and vegetables is an easy way to give our body a variety of vitamins and minerals at the start of the day.

Here are the 12 Breakfast Foods to Get a Flat Belly, According to Experts.

Unless you're eating sugary cereals or pastries every day for breakfast, unsurprisingly, protein isn't that difficult to get in the morning. Eggs are an easy breakfast go-to for protein in the morning, but you can also try cooking some meals with breakfast sausage and turkey bacon. Or if you would rather a bowl of oatmeal, why not throw in a spoonful of nut butter for some protein, or even mixing in a scoop of protein powder?

Why eat protein in the morning? Along with the recommended guidelines from the USDA, the American Society of Nutrition says that a high-protein breakfast has been proven to benefit muscle health, support weight loss, gives you energy, and keeps you feeling satiated and full for longer periods of time. This means if you're eating your protein, you're less likely to snack throughout the rest of the day!

So cook up those eggs with one of these71+ Best Healthy Egg Recipes for Weight Loss.

Want a slice of toast with your eggs? Go for itand load up the fiber! Adding your favorite fiber-rich grains in the morning not only helps with your body's overall energy and functioning throughout the day (including going to the bathroom), but eating fibrous foods can also help you lose weight.

That's right, eat carbs. And grab your favorite fiber-rich ones! This can include oatmeal, whole-grain or sprouted bread, fiber-rich low-sugar cereals, even oat bran muffins. And if you're feeling extra adventurous, why not make a breakfast bowl with brown rice or quinoa? Like one of these20 Delicious Quinoa Bowls for Breakfast!

While the dairy portion of the MyPlate guidelines is technically not on the "plate," it's still a recommended part of every meal. That's because dairy products can provide your body with the necessary fat to keep you full, and can also add even more protein to your morning meal.

The USDA says that low-fat or fat-free dairy milk can be a great option for on the side, but you can also find ways to incorporate these foods into your meals. Try adding a small amount of shredded cheese into your eggs, or swap out the milk and enjoy your cereal sprinkled on top of a bowl of Greek yogurt! With a nice healthy amount of fruit on top to round out that parfait, of course.

Alright, this one may not be a food, but it sure is important to be drinking your water in the morning. Why? Even though many claims have been debunked in terms of drinking water first thing in the morning, it's important to keep your body hydrated regardless.

According to Harvard Health, water is needed to help "regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly." A well-hydrated body can also help improve sleep quality, mood, and brain cognition.

So while a cup of java with your breakfast sounds like the perfect way to start your morning (especially if it's one of these 9 Tricks for the Best-Ever Cup of Coffee), you should also pair it with a cup of water simply to keep your body hydrated to start the day. Or even plan on sipping on a cup of water while you cook your breakfast in the morning!

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Breakfast Foods You Should Be Eating, According to the USDA | Eat This Not That - Eat This, Not That

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Factor 75 offer a meal delivery service that provides customers with fresh meals. Meal delivery services can help reduce the time and effort involved in preparing and eating a healthful diet.

Registered dietitians design the preprepared meals on offer from Factor 75. Chefs cook the meal before its delivery to the customer, who then only needs to reheat it.

The company say that they take the stress out of healthful living. While meal delivery services can be costly, using Factor 75 may help some people manage their weight or health conditions.

This article looks at what Factor 75 offer and who it might suit. It also discusses their menu options, the potential health benefits, and alternative meal delivery services.

Factor 75, who also go by the name Factor, are a meal delivery company. They state that their in-house dietitians work with chefs to create meals that are both flavorful and nutritious.

Meals from Factor 75 are not frozen. Instead, the company deliver them fresh to the customer, who has up to 7 days to eat them. Customers do not need to do any preparation other than heating the meals in a microwave or oven.

The available meal plans include between 4 and 18 meals per week, and there are 20 or more weekly menu options. The prices range from $1115 per meal, depending on the plan a person selects, and shipping is free.

Factor 75 offer menus suitable for the following diets:

Customers can also filter their meal choices by allergens, but Factor 75 say that they cannot guarantee that cross-contamination will not occur in their kitchens.

The Factor 75 meal delivery service may suit someone who wants a healthful diet but has a busy lifestyle or limited cooking skills. The meals are convenient and take the stress out of shopping, preparing, and cooking.

Factor 75 offer menus suitable for several specific diets, including paleo, gluten-free, and keto. However, it is important to note that the gluten-free meals may not be safe for people with celiac disease due to possible cross-contamination.

The company state that they deliver Monday through Wednesday and arrange delivery slots by zip code. They also note that as long as people give 4 weeks notice, they can skip a delivery if they happen to be away that week.

Factor 75 provide a 15% discount for those who support and serve. These individuals include medical staff, service members, teachers, and first responders.

Factor 75s meals are suitable for lunches or dinners. The company also offer limited options for breakfasts, as well as snacks and drinks. The following are some options that may be available on the menu:

The Factor 75 website says that the meals tend to average about 600 calories. People can also choose low calorie meals. Therefore, Factor 75 could be useful for someone who wants to lose weight.

The Centers for Disease Control and Prevention (CDC) advise people to lose no more than 12 pounds per week for healthy weight loss. A person can use a body weight planner to calculate how many calories they should eat and then use this information to select suitable meals from Factor 75.

Factor 75 enter their meals into apps such as MyFitnessPal and Carb Manager, which may make it easy for customers to track their nutrient intake.

In addition to low calorie meals, Factor 75 also offer low carb and keto meals. A short-term keto diet may be effective for weight loss, but the diet is very difficult to sustain in the long term. Scientists need to do more studies to confirm the long-term safety and effectiveness of the diet.

A 2019 study also notes that using a subscription service, such as Factor 75, may help people with busy schedules maintain a healthful and balanced diet.

Customers can also book a free 20-minute nutrition consultation with a registered dietitian to discuss which Factor 75 meals are right for them and create a nutrition plan. As these dietitians design the meals for Factor 75, they will be familiar with the brand and be able to recommend meals.

According to the Academy of Nutrition and Dietetics, registered dietitians and nutritionists can help people manage the following:

People may need more than the 20 minutes of support that Factor 75 offer, but the service could put them on the right track regarding what they should eat. People who want further information and help may wish to consult a dietitian privately.

Many meal delivery services online deliver either ready-made meals or meal kits. People can choose from the following options, among others:

Subscription meal services can be expensive, and there are other, more cost effective ways to maintain a healthful diet on a busy schedule.

For instance, people can use a range of free online resources, such as MyPlate, to plan healthful meals throughout the week ahead. They can then try to set aside time once a week to cook and then freeze or store batches of meals for future use.

Alternatively, if people find the nutritional consultation aspect of Factor 75 appealing, they can consult a registered dietitian for help designing a meal plan that suits them.

Factor 75 offer dietitian-approved meals that cater to a variety of dietary needs. They may appeal to someone who is health-conscious or wanting to lose weight. The convenience of ready-made meals may also suit someone with a busy lifestyle or limited cooking skills.

However, meal delivery services can be expensive. Instead, a person may prefer to plan meals weekly to make grocery store visits easier or cook in bulk and eat portions throughout the week.

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Factor 75 review: What to know - Medical News Today

You probably think we're going to say water, right? While water is super helpful to regularly drink during your weight loss journey (not to mention keeping you hydrated and giving you energy), we had to ask ourselvesis there another drink you can turn to for fat loss that seems a bit more exciting? In order to determine the best drink for fat loss, we spoke with a registered dietitian on what to sip on if you want to lose weight for good, and her answer did not disappoint.

"Water is always a great beverage for weight loss because it fills you up for zero calories. Plus, it helps you stay hydrated. But if you're looking for a little pick me up, that might help with weight loss, try green tea,"says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook.

Here's why green tea is the best drink for fat loss, and for more helpful tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

"Full of polyphenols (a plant nutrient) and epigallocatechin-3-gallate (EGCG, a powerful antioxidant), there is some evidence to suggest green tea could help increase metabolic rate," says Goodson. "Studies show this isn't true for everyone, but may be true for some."

One of these studies was published by the Journal of Research in Medical Sciences where consumption of green tea on a daily basis has been linked to a decrease in body weight, body mass index, and waist circumference. And, it can even help to lower your blood pressure!

Along with an increased metabolic rate, green tea provides your body with a lot of natural sources of energy to keep you feeling revived.

"In addition, green tea contains caffeine, which can help mobilize free fatty acids as a source of energy," says Goodson. "Not to mention, if you drink tea before a workout, it might give you a little caffeine boost of energy to push harder at the gym. Long term, working harder at the gym can lead to more calories burned and eventually weight loss."

Plus, green tea can actually help to lower the "bad" LDL cholesterol in your system, according to a study published in the Nutrition Journal. And green tea has even been proven to help you live a longer life, according to the European Journal of Preventive Cardiology.

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Not into caffeine? Goodson says a great drink alternative is a low-fat milk because of its protein content.

"If caffeine isn't your thing, try a glass of low-fat milk," says Goodson. "For 100-120 calories per 8 ounces (depending on percent fat), you get 8 grams of high-quality protein. Protein helps you get full faster and stay full longer due to its slower digestion rate, thus possibly helping you combat hunger cravings.

So whether you're looking for something to sip on during the day (water), something warm to turn to when you need an energy boost (green tea), or something to fill you up and keep you filling strong (milk), all of these options can be the best drink for fat loss.

Love to drink tea daily? Here are 12 Side Effects of Drinking Tea Every Day.

See more here:
The #1 Best Drink for Fat Loss, According to a Dietitian | Eat This Not That - Eat This, Not That

At 6:30 a.m., I have sabja seeds (basil seeds) soaked overnight with some honey, and later, have a cup of green tea.

I ensured that in the mornings I have something which is low on calories and has a low glycemic index. Hence, I usually have something rich in complex carbohydrates, proteins and vitamins, which also ensure a steady source of energy through the day. So, my most preferred options are:

-Oats/muesli made in low-fat milk (topped off with raisings and dry grapes)

-2 slices of whole wheat bread with any vegetable curry or a spoonful of peanut butter

-3-4 egg white scrambles with a handful of almonds and walnuts

My lunch: My lunch would consist of a green salad (cucumber, carrot and beetroot), any vegetable curry made at home + oats soaked in curd for 3 hours (40-50 grams)/ two phulkas/ brown rice.

I also used to take a cup of green tea 30 minutes before lunch to keep my metabolic state active.

A glass of buttermilk (made in low-fat curd) is also a must to provide probiotic supply to the system.

My dinner: Timely dinner plays a good role in weight management. I used to finish my meal before 7-730 p.m.

I used to have any kind of veg salad with oatmeal/ two medium-sized phulkas with vegetable curry/ 2 egg whites and a whole egg for dinner.

Pre-workout meal: I used to have a slice of whole wheat bread with peanut butter or black coffee if I am performing any moderate or intense workout. Otherwise, none.

Post-workout meal: 3 egg white omelette (or boiled) for protein fulfilment/ small cup of sprouts

I indulge in (What you eat on your cheat days): I never actually indulged in a cheat meal since I was too focussed on my goal and was afraid of overriding them.

Low-calorie recipes I swear by: High fibre fruits like oranges, apples, papaya, guava

See the rest here:
Weight loss story: I have overnight soaked sabja seeds every morning - Times of India

Software engineer James Mitchell said he had always been overweight and enjoyed tucking into food. Even as a child, he had no interest when he was sent to see experts and found ways to trick them into believing he had lost weight.

He said: The first week I would go in and fill my pockets with stones, keys, coins, everything. I would get on the scales and they would say I had put weight on. The next week I would take things out of my pockets and lose a bit.

I wasnt changing what I was eating. My mum was giving me money for healthy food and I was going to the chippy nearly every day.

What other people said or did didnt really matter to me. I was just who I was.

But something changed in April 2019 and he decided it was finally time to make an effort to slim down.

James, who lives in Standish, said: In my head I was absolutely fine. In my brain, I was fat and I was happy being like that.

If I look back now, things werent right for a long time. I got problems with my feet being sore. I would go to the hospital and they would say I was carrying a lot of weight and I would just say okay.

I went on an all-inclusive holiday to Egypt and had a great time. I ate what I wanted, I drank what I wanted, I did what I wanted.

I came home and thought I would walk the dogs. I thought I would go for the usual walk of one kilometre out and one kilometre back, just a quick one. I got about 500 metres and thought I was going to collapse and die. I was sweating, I was having trouble breathing and I had to go home.

James went home and decided to throw away all the rubbish in his house, such as cakes, biscuits and sweets.

He went to buy healthier food and then started to look online for a diet that would fit into his life and help him to lose weight.

James, who then weighed 29st 13lb, chose the 1:1 diet Cambridge Weight Plan, which involved meal replacement products and support from a consultant.

He said: A lot of people say they dont think they could cope on milkshakes, but there are a wide range of products.

For me, when I was on plan, I would have a milkshake for breakfast, soup for lunch, a savoury meal in the evening and a chocolate bar for pudding.

It was a far cry from the food he was eating before, which included three takeaways a week, two litres of fizzy pop every day and fish and chips every Friday.

James, 41, was determined to stick to the diet and the weight quickly came off, losing four stone in the first few months.

He also became more active, increasing his daily dog walks to 5km and eventually joining a gym.

James managed to reach his goal weight of 13st 13lb - a loss of 16st - in just 14 months and says he now feels great.

Its things you dont even notice, he said. I live in a three-storey house and if one of the dogs goes to the top storey, before I would have been out of breath by the time I got there. Now, I can run up the two flights of stairs without being out of breath to chase him back down.

I can do stuff now that I could never have imagined.

His weight loss has led to work colleagues he has known for years failing to recognise him and he was shortlisted for a Man of the Year award at Cambridge Weight Plans annual convention.

He said: It was an absolute shock to be honest. I didnt do it to be shortlisted for Man of the Year.

James is determined to keep his new figure and is now helping other people to lose weight following the same plan.

He said: Im starting to help people who want to lose weight now and have become a consultant.

I have done it and know how hard it is to do - or not so hard if your mind is in it.

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Amazing transformation of Wigan man who used to weigh nearly 30 stone - Wigan Today

Obesity increases the risk of a host of risky illnesses. Another one may have just been added to the list.

You might think you know all about how obesity influences pain. Extra weight can put added stress on joints to contribute to knee, ankle, or hip pain. It can also promote inflammatory conditions.

New research is now showing it could lead to a rare form of severe headache. These headaches, known as idiopathic intracranial hypertension (IIH), occur when fluid around your brain and spinal cord builds up in your skull.

These headaches can lead to debilitating pain, blind spots, and even vision loss. Treatment may even require brain surgery.

At one time, they were very rare. But as waistlines have expanded, so has the instance of IIH. A recent study published in Neurology suggests that as obesity rates in Wales rose from 29% to 40% between 1975 and 2016, IIHS rates went up six times.

Healthday reported that the lead author of the study, William Owen Pickrell, suggested these results would likely be applicable worldwide.

Weight loss, however, appears to improve headache symptoms even though the exact cause is understood.

Now, just because you may be obese and prone to severe headaches does not mean you have IIH. Obesity is a risk factor for less severe and more common migraine headaches, so you dont necessarily need to be alarmed.

In the Wales study, for example, IIH was found in 76 of 100,000 people.

Obesity hurts, plain and simple. It can affect you from head to toe and boost the risk of a host of diseases. But with a little bit of effort and the assistance of a professional, you can come up with a safe and tailored plan to help you lose weight and reduce pain.

To help get you started, here are a few ideas:

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You Might Be Surprised How Weight Influences This Rare Form of Severe Pain - Bel Marra Health

It's inevitable: we all get older. And as we age, our skin becomes more prone to wrinkles and sagging. It's a sad truth, we know. Yet, you can slow the progression of wrinkles and fight aging by eating a diet that's rich in whole foods that promote skin tautness and collagen production and fight free radical damage, too.

"I think as with all things with aging, a lot of it is about what you don't want to eat rather than what you do," says Dr. Paul Jarrod Frank, Celebrity Cosmetic Dermatologist in New York City. "Most importantly, you want to minimize and avoid foods that will age you quickly, such as sugar, dairy, white flour, alcohol, and foods with gluten, which are inflammatory."

But if you're looking to prevent wrinkles, Dr. Frank recommends following a Mediterranean diet, and one that is extra high in fruits and vegetables, as these brightly colored foods are packed with antioxidants and will promote collagen healing, he explains. To help you load up on the foods to best keep you wrinkle-free, here are a couple of staples that will satisfy your belly, add color to your plate, and of course, keep your skin dewy and youthful. And be sure to add any of The 7 Healthiest Foods to Eat Right Now to your diet, too.

This cruciferous veggie is not only great for adding fiber and plant-based protein to your diet, but it can also fight off an invasion of wrinkles.

"Broccoli is my favorite green vegetable to prevent wrinkles as it has a huge anti-inflammatory and anti-aging component," Dr. Frank says. Enjoy it sauted with garlic and olive oil as an easy side dish. (And just you know, here is your guide to the anti-inflammatory diet that heals your gut, slows the signs of aging, and helps you lose weight.)

Maybe this veggie was the key to the legendary Popeye's skincare routine.

"Spinach is super hydrating and has a bunch of antioxidant vitamins including A, C, E, and K, and it is rich in iron and magnesium for muscle building," Dr. Frank says. Use it in salads or stuff some into an omelet for a protein-dense breakfast to start the day right.

"Nuts, especially almonds, are great because they have the type of fats that are good for cell membranes and that protect against sun damage," Dr. Frank says. This will keep your skin more youthful, taut, and overall just healthy long-term. Enjoy as a nut butter spread or by the handful!

This green machine is trendy for a reason.

"Avocados are great because they are full of healthy fats, contain antioxidant vitamins, and have inflammation-fighting fatty acids," Dr. Frank says. Enjoy as a dip or chop or slice to use in salads, egg dishes, tacos, and more.

These small berries are high in antioxidants to promote heart health and to fight free radical damage that can wreak havoc on the skin.

"One of my favorite fruits is blueberries, which are rich in vitamins A and C and prevent collagen loss," Dr. Frank says. Go ahead and enjoy some in a bowl of Greek yogurt or oatmeal.

In addition to monounsaturated lipids, olive oil contains antioxidants such as vitamin E and polyphenol.

"Vitamin E can prevent collagen breakdown in the skin, which results in wrinkles, and polyphenols have been shown to work well with sunscreen to prevent UV from damaging the skin and may prevent skin cancer," says Erum N. Ilyas, MD, MBE, FAAD, dermatologist and CEO and founder of AmberNoon.

Fish, such as halibut, mackerel, salmon, and tuna, contains omega 3 fatty acids, which have been shown to reduce inflammation caused by UV rays.

"It is thought that fish lowers prostaglandin E2 levels to prevent collagen breakdown and some studies have shown that in combination with vitamin E and C, omega-3 fatty acids can promote collagen synthesis," Dr. Ilyas says.

Lentils, as well as all legumes, are high in folate, potassium, iron, and magnesium, all of which are essential nutrients for skin health that work in conjunction with other antioxidants to prevent premature aging of the skin.

"Folate applied topically to the skin has been shown to increase the firmness and elasticity of the skin," adds Dr. Ilyas.

Lycopene is a carotenoid, which is another powerful antioxidant with photoprotective qualities, and it may aid in the prevention of wrinkle formation, says Dr. Ilyas. It gives red berries and fruits their distinctive color, so enjoy all those raspberries, strawberries, watermelon.

Eggs are high in protein, which is needed for skin elasticity and to fight the aging process. So, enjoy eggs hard-boiled as a snack or for breakfast in a frittata, along with those leafy greens and broccoli inside!

Visit link:
10 Foods to Prevent Wrinkles, According to Doctors | Eat This Not That - Eat This, Not That

Contributed by Dee Furlough, Family & Consumer Sciences Extension Agent with Dare and Tyrrell counties.

New Years always seems to bring lots of resolutions that focus on health quit smoking, drink more water, exercise regularly and the famous eat healthy/lose weight. Television, magazines and Facebook are especially full of advice at this time of year. But how much of that information is research-based and scientifically proven? We all know fad diets arent good in the long-run, but what is?

Have you heard of the Mediterranean way of eating? It has been researched since the 1960s and has been proven to be a diet associated with reduced risk factors for cardiovascular disease. It is one of the healthy eating plans recommended by the Dietary Guidelines for Americans and recognized by the World Health Organization as a healthy and sustainable eating pattern.

The Mediterranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. It is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Fish, other seafood and poultry are the primary sources of meat, with red meat eaten only occasionally. Other features of the Med way of eating are slowing down to enjoy (safe) meals with family and friends, being physically active and even enjoying a glass of red wine!

If youd like to get started eating the Med way, here are some tips:

Get at least five servings of vegetables and fruits each day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach and turnip greens.

Eat primarily plant-based foods. Replace red meat with plant-based proteins such as beans and legumes often.

Choose whole-grain foods such as oatmeal, quinoa, brown rice and popcorn. When choosing bread and pasta, look for whole in the first ingredient on the ingredient list.

Choose at least three ounces of nuts and seeds each week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

Choose olive oil. Replace solid fats like butter and margarine and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least four tablespoons each day, while keeping within your calorie budget.

Use herbs and spices instead of salt to flavor foods.

Eat seafood at least three times each week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken at least twice a week.

Be physically active. Aim for at least 150 minutes per week or 30 minutes per day.

Optional: drink red wine in moderation. No more than five ounces of wine a day for women of all ages and men older than 65 and no more than 10 ounces of wine a day for younger men.

Med Instead of Meds is an eight-week program created by a group of nutrition and health professionals from NC State University and NC Division of Public Health. Eating the Med Way has been proven to protect against chronic illness. In some cases, eating the Med Way may even result in decreasing medications taken for blood pressure, high cholesterol or diabetes. Hence the name Med Instead of Meds.

For lots of great information and Med recipes, go to medinsteadofmeds.com. You can also contact your North Carolina Family and Consumer Sciences Extension agent: Dare and Tyrrell dee_furlough@ncsu.edu, Currituck and Camden olivia_jones@ncsu.edu and Hyde catiejo_black@ncsu.edu.

Basil, Shrimp and Tomato Pasta with Feta

This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish.

Serves 6Serving Size: cupPrep Time: 20 minutesCook Time: 20 minutesTotal Time: 40 minutes

Ingredients:

Directions:

Nutrition Information per Serving:

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More than just a resolution: The Mediterranean way of eating - The Coastland Times - The Coastland Times

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