A key aspect is, as always, diet, but even that is divided into a variety of different nutrients with different purposes. Miss one of them and your whole body may suffer. You’re built of a complicated mix of ingredients and purposes. When we look at nutrients, minerals are just one of the categories you need, but they span a whole range of bodily functions.

One of the most famous and important minerals is calcium, found in dairy products like milk, butter and cheese. It’s also present in leafy green vegetables like broccoli and kale. We need calcium because without it, children may develop rickets and adults may end up with osteoporosis. It’s vital to healthy teeth and bones, as well as regulating your heartbeat and helping your blood clot properly. If you want to stand tall and strong, you need calcium.

Another important mineral is iron, found primarily in red meat and liver but also beans, nuts and fortified cereal. If you’re vegetarian or vegan, you may need to make an extra effort to make sure you consume enough iron. Pregnant and younger women are also more at risk of iron deficiency. Without enough iron, you may develop anemia. Instead of looking and feeling better, anemia will make you tired and pale.

Iodine is a mineral heavily involved in making you produce the right thyroid hormones. These affect your metabolism, or how quickly and efficiently your body performs its various processes. Iodine deficiency can cause physical tiredness and difficulty thinking and concentrating, in addition to contributing to weight gain. Another condition that becomes more likely because of a lack of iodine is depression, so you definitely won’t be feeling good without it. The best way to get iodine into the body is to eat lots of seafood.

Zinc helps keep your immune system working properly and plays a role in healing wounds, which is important for looking and feeling good. You can find it mainly in meat and oysters, although there’s also some in dairy products, nuts and beans. Not only can a lack of zinc make you feel less healthy, it has been linked to various psychological symptoms including depression and irritability, as well as lethargy. It may also contribute to skin conditions such as acne and eczema.

There are lots of minerals where a deficiency can lead to tiredness, such as potassium, or muscle weakness, such as magnesium. In most cases, you should be able to get enough by eating a balanced diet with lots of fruit and vegetables. It may not be immediately obvious if you have a mild deficiency, but if you suspect something’s wrong, talk to a doctor or nutritionist. In some cases, supplements may be available to make up for a lack of dietary minerals, ensuring you’ll soon be looking and feeling your best again.

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These two factors form an ongoing loop. When one isn’t working, the other probably isn’t, either. Luckily, that means that if you can achieve one, the other won’t be far behind.

The question is, where do you start?

Stress is one thing guaranteed to make it more difficult to look or feel better. It makes it harder to relax, including by interrupting your sleep. You have less time and energy to dedicate to your appearance or to other things than can reduce its negative effects, like exercise. There might be stressful factors in your life that you can’t outright remove, but you can manage them.

That means determining how much sleep you need to function properly during the day and making sure you set aside time for it. Everyone’s a bit different in their preferred sleep schedules, but allowing yourself rest is essential. It may help to have a wind-down period before you go to bed when you stay off your phone and the internet, and perhaps have a nice bath or a cup of hot cocoa.

This doesn’t just mean that stress will have less of a hold, it means less yawning or bloodshot eyes and a possible reduction in lines and wrinkles. You’ll also have more time and motivation when getting ready in the morning. That means an improvement in your appearance as well as your mood.

So, you’ve woken up in the morning after a proper and restful night’s sleep. What next? Well, you need to eat breakfast. A nutritious meal will give you the strength and energy you need to get through the day. In fact, eating regularly, with sensible portion sizes and a balance of nutrients, is yet another way to keep both your body and mind at their best.

A third factor that always shows up in advice about well-being is exercise. I’m sure you know that you need some activity for your body to function as it should. Exercise is also proven to lift your mood and can provide an energy boost.

Don’t worry; the fact that you need to exercise doesn’t mean you need to start running marathons or go to the gym every day. This is another area where you need to come up with an individualized plan that works for you. Are you someone who likes high-energy, high-impact workouts, or do you enjoy the steadier – although often intense in a different way – pace of yoga? Try different exercises, or find a qualified personal trainer who can design a plan especially for you.

On a workday, what you wear is going to depend on your job, but you can still find a balance between comfort and style. Being able to adapt to different situations is another way to look and feel your best at all times. It doesn’t have to be a lot, but even a little bit of care can make all the difference.

The post Complete The Loop appeared first on Dr Asa Andrew.

The importance of a good night’s sleep can’t be overstated. When you’re well-rested, you’re happier and less stressed. On the appearance front, it helps you avoid bloodshot eyes and other signs of tiredness. Different people have different natural sleep schedules, but no one does well if they don’t get enough sleep, so try to figure out a routine that works for you.

Diet is another important factor. You need to eat enough, but not too much, and make sure you have a balance of different foods that can meet all of your nutritional needs. Protein helps build muscle and keeps you full longer, and you need carbohydrates when exercising to make sure you have enough energy. Some carbs are better than others, so try to stick to whole wheat flour, pasta and bread rather than more processed white food.

Sugary and acidic foods can also be damaging to the teeth. If you want to have the best smile, you need to be brushing your teeth twice a day, preferably with an electric toothbrush. Regular check-ups at the dentist and trips to the hygienist can help ensure they look their best and any problems are caught early. It’s also a good idea to avoid smoking.

Exercise doesn’t have to be intense and stressful. Just going for a walk can help you feel better and make you healthier. Like with sleep, what works for you may be different from someone else, so try lots of different fitness routines until you find one that suits you. You may prefer more muscle work through yoga and Pilates, or perhaps you prefer the high cardio of a step class. You might like the gym, swimming, or dancing. It may be easier and more fun if you join a group. A good exercise regimen doesn’t just make you fitter; it can also improve your mental health.

There’s also room for some experimentation with your appearance. Sometimes you want to lounge around in your sweatpants, but a bit of dressing up now and then can make you feel more prepared to face the world. Maybe try a new color scheme or change your hair, and see if that reenergizes you.

Next, you have to decide on clothing, and it starts with your underwear. You might not be able to see it, but you’ll feel if it doesn’t fit properly. Go to a professional to get measured before you buy a new bra. In general, you want to strike a balance between comfortable and stylish when you dress. A few well-chosen accessories or splash of perfume can really elevate the whole outfit.

When you look good, you feel better. When you feel better, you’re better able to make the effort to look good. Just a few simple changes in lifestyle and a little care when getting ready in the morning can help you be at your best.

The post Just A Few Small Steps appeared first on Dr Asa Andrew.

What I don’t love is the weight gain and all the associated problems that come with that. According to Health.com, men add two pounds over the holiday season and women add about a pound (https://www.health.com/nutrition/5-myths-and-facts-about-holiday-weight-gain). While that doesn’t sound like much, most people don’t lose this weight, and it adds up over time.

Before you hit all of your holiday events, here are five ways you can avoid those holiday overeating binges.

Bring a totem

Carrying a simple item with you can remind you that you need to stay healthy for a reason. It could be a photo of yourself at your target weight, a picture of your kids or a loved one, or anything else that reminds you why you shouldn’t overindulge.

Keep your values in mind

Reminding yourself of your personal values can help keep you on track when you are faced with temptation. Before you enter that next dinner, take a minute to ask yourself who you want to be.

Show some forgiveness

Overeating can be emotional, especially during the holidays. So, even if you’re dealing with people you’d rather not deal with right now or those who simply bring stress into your life, get yourself into a forgiving mindset.

Commit to healthy eating at the day’s start

Have healthy breakfasts during the holiday season so you can kick off your holiday meals with a good foundation. Think healthy fats, whole grains, fruits and lean proteins. This will also help you avoid the temptation of fast food places when you’re busy and out and about.

Show yourself kindness

Don’t forget about yourself this holiday season. With all the events, shopping and other things that pop up around the holidays and crowd your calendar, it can be easy to forego self care. However, this will make you more likely to overeat.

Take some time to yourself, even if that means missing an event or two. Relax, unwind and de-stress so you’re not falling into an emotional eating trap at your next gathering.

The holidays bring joy, but they can also bring the pounds! Keep the tips above in mind to help you stay at your pre-holiday weight even after all the fun has ended.

The post 5 Tricks For Avoiding Those Holiday Pounds appeared first on Dr Asa Andrew.

Naturally, a lot of these foods are not even remotely healthy, and that leads many of us to pack the pounds on during the holiday season. In fact, most people in the U.S. gain at least one pound during the period from Thanksgiving to New Year’s Day, according to the Nutrition Reviews journal (https://pubmed.ncbi.nlm.nih.gov/11206847/), and this went up to five pounds for people who were already overweight. While one pound doesn’t sound like much, if you don’t take it back off, it adds up over time.

You can, my friends, steer clear of this annual weight gain and even lose weight during those times. All you need to do is try a few simple ways to keep those holiday pounds off!

Eat when you are hungry

Eating nothing leading up to a big holiday meal may seem smart. After all, you know you are going to overeat, so you think maybe you can counteract those effects by not eating beforehand. This is the wrong move. Chances are that when you got to the meal, you will eat everything in sight. Had you eaten beforehand, you would not have been starving and more inclined to overeat once you got there.

Consume fat first

Eating some fat will help you feel full and stimulate your metabolism. So when you snack on those fatty foods first before eating starch-filled sides and desserts, it may help you keep your cravings and food consumption more in check. Good fats include nuts, butter, olive oil and olives.

Talk a walk

You’ll receive many benefits from a brisk walk after a big holiday meal. It will, for starters, get you away from the tempting food, making it less likely you’ll have seconds you don’t need or overload on the desserts. A walk will also support your metabolism and digestion, with the physical activity helping to lower your insulin and blood sugar levels.

The holidays are a time for family, friends, and yes, food! You can still enjoy those delicious dishes and treats, but when you do so responsibly, you’ll feel better physically and mentally. Eat when you need to, try those fats first and get moving after you’ve eaten a carb-laden meal to help keep those holiday pounds from creeping up on you!

The post Avoiding Those Holiday Pounds Is Possible! appeared first on Dr Asa Andrew.

1.Make A Decision
This is the key. You must decide. You must commit. This is not to start Monday. This is everyday. You must want it as bad as the air you breathe. When you are willing to do what it takes, you will achieve it. 

2.Eat The Right Foods
Ok there are many areas that are essential for your success. However, your eating habits will determine the bulk of your ultimate success. If man made it, then don’t eat it on a regular basis. It’s really simple. You must know the exact amount of protein, fats, and carbohydrates for your body type. Our coaching system called Healthy University will teach you just how to do this. 

3.Move Every Day
You have to move. It’s not optional. Even if all of your joints hurt, find a way. Get into a pool. If you are just lazy, then get off your butt and care enough about the body God gave you. If you live too far from a gym, then stop making excuses and go walk outside every day. If it’s snowing uphill both ways, put a jacket on and some boots. Go make it happen. Your body was designed to move a lot. If you stop and sit all day. You will die earlier than you should. No one like to talk about it, but it’s in the research. 

4.Don’t Neglect Rest
Sleep is vital for your great health. It’s also vital for the body that you want. Research shows us that we need between 6-8 hours of sleep per night to repair and regenerate. If your sleep is poor, and is interrupted often, it will cause the hormones to drop and keep you from dropping body fat and reaching your potential for empowering your health. 

5.Know Your Numbers
Staying on top of your lab work is essential. Checking the regular lab work with your primary care is important yearly. This will make sure that you don’t have any of the typical chronic medical issues that could pop up like diabetes, kidney issues, cholesterol, thyroid, and basic blood conditions. However, it is essential for you to check you labs for specific nutritional imbalances that might be present. Health challenges don’t show up overnight, they happen over a decade usually. The more you stay on top of your numbers, the more you will stay ahead of the game. 

To achieve the body that you want comes down to some of the basics, it also comes down to making great decisions every day. 

Health does not come from good luck or your genetics, Health is a choice, and you make it every day.

The post Getting The Body That You Want appeared first on Dr Asa Andrew.

Many times, looking better and feeling better go hand in hand, so today I am going to offer you some tips to help you feel better right now.

Be nicer to yourself

This one sounds simple, but it’s shocking how many of us fail at it. If you occasionally struggle to cook a healthy meal, work out or be productive, stop beating yourself over the head about it. This happens to all of us even during the best of times, and it’s often amplified when times are tough. Give yourself some space to be human!

Of course, if you find you are struggling to do everyday things all the time, reach out to a professional for help. Don’t suffer in silence–there is help available if you need it.

Take an actual lunch break

It has become common to eat lunch while still working at your desk and to sometimes skip lunch entirely, but you should break this bad habit. It’s important to take an actual break sometimes, whether you’re working for your job or finally organizing your garage. A break can boost your mood and your energy and increase your productivity. Your brain is only meant to focus for so long at one time, so when you try to push it past those limits, your mood and your output will suffer. Make having a real lunchtime a priority in your day.

Keep in mind that what you eat will affect how you feel, too. Aim for a lunch packed with plant-based, healthy foods and energy-boosters such as nuts and seeds. Pack your lunch ahead of time to avoid that last-minute fast food temptation that will drag your mood–and your overall health–down.

Add in some movement

Even small amounts of exercise added into your day can improve your health over time and boost your mood. Start parking the car further away from your work or the store to get some extra walking in. Stand up during the day if your job involves a lot of sitting down, and try to walk around for about ten minutes. When you take a closer look at your usual routine, it’s likely you’ll find many different areas in your day when you could add in some movement without sacrificing a ton of time.

The post 3 Easy Ways To Feel Better Today appeared first on Dr Asa Andrew.

Drink lots of water

I know, you’ve heard this before–you probably have a water bottle in the vicinity right now! But, alas, you’re still probably not drinking enough. Water is needed in every cell in your body, and you lose a lot of it each day in various ways. Once you truly raise your water intake, you’ll feel the results pretty quickly.

There’s no set amount of water that’s the right daily intake for each person. The old eight-glasses-a-day rule is a good place to start, according to the Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women), but you may need more if you’re active or losing water in other ways. Hot days, for example, will cause you to lose more water than the cooler ones.

Drop that sodium

Consuming too much sodium is a pretty big issue in the US. The Centers for Disease Control and Prevention estimate that about 89 percent of US adults consume too much sodium (https://www.cdc.gov/media/releases/2016/p0106-sodium-intake.html).

While sodium may not seem like a big deal to you if you don’t have a health condition that requires you limit it, too much sodium can cause puffiness and bloating, both of which impact how you look and feel. Start paying attention to how much sodium you usually consume each day by adding up the amounts in the foods and beverages you consume. If you find yourself soaring over the daily limit of 2,300 mg as recommended by the FDA, it’s time to make some serious cuts (https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet#:~:text=However%2C%20most%20Americans%20eat%20too,about%201%20teaspoon%20of%20salt!).

Fill up on fiber

Fiber is needed for a balanced digestive system, and it should come as no surprise to learn that you probably won’t feel or look great if yours is off track. Add high-fiber foods, such as brussels sprouts, bell peppers, broccoli, seeds, nuts, beans, whole grains and other fiber and veggies to amp up your fiber intake. One fast way to get some extra fiber in daily is by sprinkling ground flax, hemp or chia seeds over whatever you’re eating for breakfast or lunch.

The post 3 Things You Can Do Right Now To Feel Better Fast appeared first on Dr Asa Andrew.

However, I am glad to say there are a few simple things you can try to start feeling better overall in just a week or so. Try one–or all–of the simple ways to get a bit of boost in seven days or less below.

Drink more water

You’ve probably heard this one already, but it really works! Your body needs water to regulate your cell shapes, and those cells can actually start shriveling if you’re not getting enough H2O, according to Business Insider (https://www.businessinsider.com/things-that-seem-harmless-that-can-kill-you-2015-4#salt-3).

Start switching out your typical go-to beverage for water at least once a day. As you get into the habit of drinking more water, you’ll find it easier to remember to do so on a daily basis. The old eight-glasses-a-day rule is still a good beginning point, but you may need to drink more water on days when you’re especially active or it’s very hot.

Ease up on the sodium

We consume too much sodium! According to the Centers for Disease Control and Prevention, nearly 90 percent of US adults eat too much sodium (https://www.cdc.gov/media/releases/2016/p0106-sodium-intake.html). Having too much sodium can lead to issues like bloating or puffiness, neither of which are going to make you feel great. Start looking at the labels of what you typically eat so you can make some adjustments to lower your sodium intake, and avoid the urge to sprinkle that salt shaker over your food. It can be hard to get used to if you’re a big salt user, but over time, you won’t miss it as much.

Fire up your fiber

Your digestive system has a real impact on how you feel overall, and one thing it needs to work at its very best is enough fiber. Having enough fiber can also help make you feel full and avoid the temptation to overeat at meal times. Fiber is found in a lot of natural foods, including beans, bell peppers, Brussels sprouts and broccoli. Add more fiber-rich foods into your diet to keep your digestive system on track for a better overall sense of well-being.

The post 3 Simple Ways To Start Feeling Better In A Week appeared first on Dr Asa Andrew.

If you’ve managed to shed some pounds recently but are worried about them coming back and undoing all of your hard work, keep these simple tips in mind.

Eat some more plants

Foods with a low calorie density like veggies and fruits tend to be high in water, fiber and bulk. This makes you feel full without using a lot of your daily calorie target. That’s why you can’t normally eat an entire head of lettuce or a bunch of apples at one time. The more of these foods you have as part of your daily diet, the less likely you are to binge on higher-calorie treats.

Cook at home more often

We tend to eat more and consume more “bad” foods when we eat out. It’s not surprising–all that temptation is right there, plus unhealthy food tends to be faster and cheaper than the healthier options. Plan and prepare meals at home to avoid these very temptations to indulge in high-calorie foods when you’re out or in a rush.

Increase your protein

Your body needs protein for its vital functions, and you also need to be healthy. Protein is found in lean meats and tofu and also in plant sources such as beans, nuts and seeds. A lack of protein can lead to weight gain because you don’t feel full, and it is even linked to muscle loss.

Watch your liquid calories

Liquid calories can sneak right up on you. These are found in drinks that have no nutrition, such as fancy coffee drinks with sugar, some sugar-laden fruit juices, alcohol and soda. Focus on keeping the sugar out of your coffee and opt for lower-sugar beverages when you decide to drink. Pass on the soda for water. If you’re not a fan of plain water, use fruits to help give it flavor. There are even special pitchers available meant for flavoring water with natural fruits that you can have at the ready in your fridge so you’re not tempted by ready-made sugary drinks.

The post 4 Super Simple Tips For Keeping Those Lost Pounds “Lost” appeared first on Dr Asa Andrew.

If you know you need to change your diet to include more plant-based foods–many of us do in the U.S., so you’re certainly not alone–but you aren’t sure you can stick to a strict vegetarian or vegan diet, there is another option you may never have heard of: the flexitarian diet.

All about the flexitarian diet

Popularized by a book written by dietician Dawn Jackson Blatner back in 2008, the flexitarian diet is one that emphasizes vegetarian foods but is more, well, flexible, allowing the occasional consumption of fish, poultry or meat. This diet can serve as a slow transition from a diet full of meat to one that is largely vegetarian, with only one or two meals each week containing animal-based foods.

When you limit foods from animals, you can still yield many of the benefits that come from a vegetarian diet, which include a lower risk of developing high blood pressure and heart disease. Although there is no specific research on the flexitarian diet yet, one study from the Harvard T.H. Chan School of Public Health published in the PLOS Medicine medical journal found that even minor changes toward a more plant-based diet can help lower your risk of developing type 2 diabetes (https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002039). In that study, researchers noted that a healthy plant-based diet was linked to a 34 percent lower risk for diabetes.

What you can eat

A flexitarian diet places the emphasis on whole grains, legumes, vegetables and fruits. Protein sources include whole soy foods such as tofu, soybeans, some legumes and some fish, poultry or meat. Like many other diets, this plan excludes added sweets and sugars, sugary beverages and processed foods. Since this is not intended as a weight loss diet–although many people may find they lose weight on it–there is no calorie counting or calorie restrictions involved.

Of course, when you do eat meat, poultry or fish, it should be limited to reasonable servings, such as three ounces. For many, that’s enough to satisfy any cravings without the negative downsides that come with eating large portions of animal proteins at once.

If you’ve ever thought about becoming a vegetarian but just don’t think you can completely give up animal-based proteins, the flexitarian diet may just be the answer you’ve been looking for.

The post What Is The Flexitarian Diet? appeared first on Dr Asa Andrew.

The first thing to do if you experiencing a lot of urination is to cut back on your liquids, mainly coffee and teas, as caffeine is known to make you pee. However, if you still find you are going to pee quite often and it’s not connected to what you are drinking, it’s time to explore the possibility of other underlying conditions causing your problem.

Frequent urination can happen day or night, and it’s often defined as going to pee more than eight times across a 24-hour period. If it happens at night more, this is a condition known as nocturia.

If you’re dealing with frequent urination, you may also wake up many times during the night to pee. You also may notice you have the urge to pee often but when you go to the bathroom, you discover you didn’t actually have to pee.

Many things can cause frequent urination. Bladder cancer is one cause, but it is more rare than some others. Diabetes, for example, commonly causes more frequent urination because your body has to work to remove that extra glucose somehow. If you have high blood pressure and are taking a diuretic, this can make you pee more. Of course, do not stop taking a diuretic if this applies to you; speak to your doctor about your options first.

In men, many prostate conditions–including cancer, a benign enlarged prostate and an inflammation of the prostate gland–can prevent the flow of urine through your urethra. If this happens, you won’t be able to completely empty your bladder when you go, making you have to pee more often to fully empty your bladder.

You don’t have to suffer from frequent urination in silence. After all, it can have a negative impact on many areas of your life, especially if it is preventing you from getting a full night of sleep. Contact a doctor if you have to pee more than you believe is normal on a daily basis.

The post How Much Pee Is Too Much? appeared first on Dr Asa Andrew.

As reported by Time Magazine, one study found that the more often people visited a weight loss website designed by a health insurance company, the more likely it was they would maintain their weight loss (http://content.time.com/time/health/article/0,8599,2007222,00.html).

Users on this weight loss website were told to log in once per week and enter how much exercise they did and what their weight was. If they didn’t log into the website regularly, they got a reminder email and then an automated call. Users were also able to chat with other participants in the study.

The study started with 1,600 people who were obese or overweight. 350 of those participants lost enough weight to stay in the trial. Those who logged in the most often–defined as at least one time each month over a 28-month period–kept off the most weight, at an average of 9 pounds. Those who used the website the least were only able to keep off an average of three pounds.

Researchers believed this approach worked because it combined three elements known to be necessary for successful weight loss over the long term: motivation, accountability and support. The website and the other users could chat with others, who provided motivation and support, while the website also offered accountability.

Of course, family and friends can also provide these things, but it might be difficult to regularly meet with people in your life due to time constraints. Ideally, you’d want to seek these elements from those who are also trying to lose and keep off weight, as that gives you the common ground you need to help each other.

There are some great websites and social media groups out there that can provide you with motivation, support and even accountability for your weight loss goals and maintenance, too. The key is to find a place you feel comfortable with and one that does not promote any sort of unhealthy behaviors, aids or tools for weight loss. Never interact with a website or forum that promotes any sort of “lose weight quickly” schemes, as this could really take a toll on your health.

The post Wait, The Internet Can Help You Keep The Pounds Off? appeared first on Dr Asa Andrew.

There are so many diet types out there, it can be very confusing. Some work, others don’t and a few are downright harmful and should be avoided. Today, I wanted to talk to you about one that is currently making waves–the one-meal-a-day (OMAD) diet.

Known as a more extreme form of the increasingly-popular intermittent fasting diets, the OMAD diet involves eating all the nutrients you need for a day during the same one-hour span daily, without eating anything else for the other 23 hours save some types of calorie-free beverages. This diet is also known as the “23/1” diet–23 hours of no food and one hour with food.

The idea behind this diet is that you will end up eating less, and many of its proponents also say you’ll lose weight faster and feel more satisfied when you eat a smaller amount of calories. As noted by Medical News Daily, one reason this diet may be becoming more popular is that nothing is actually off-limits during the one-hour span (https://www.medicalnewstoday.com/articles/320125#potential-benefits).

Of course, as with other diets, there are plenty of warnings here, folks. Experts simply don’t agree on the risks and benefits of this diet. For example, SELF interviewed Brigitte Zeitlin, a registered dietician and certified nutritionist, and she believes you need to eat throughout the day to prevent focus and energy dips (https://www.self.com/story/what-happens-to-your-body-when-you-skip-meals). Zeitlin also cautioned that blood sugar levels could drop too much on the OMAD diet, and you could end up with digestive issues. Other experts have raised similar concerns about this diet as well.

Research in general on intermittent fasting has been mixed. It does appear it can lower blood sugar, help you lose weight and possibly benefit your heart and memory. At the the same time, it can cause weakness, trouble thinking clearly, fatigue and other issues. Since OMAD in particular is an extreme diet, it’s not advised for people with diabetes, eating disorders or pregnant or nursing mothers.

The post What’s This OMAD Diet All About? appeared first on Dr Asa Andrew.

So, like many of you, I rely on cookbooks when I need to make more than just a mess in my kitchen. What I didn’t know until recently is that cookbooks just might be messing with our diets.

A recent study on the popular cookbook “The Joy of Cooking,” which has been updated since its first run and through at least 2006, found something troubling. According to Cornell University, recipes in this cookbook staple (https://news.cornell.edu/stories/2009/02/joy-cooking-larger-portions) had a 40-percent increase of calories on average in each serving for nearly every recipe that was reviewed. Across the 18 recipes that appear in all versions of this book, 17 of them had a 63-percent calorie increase per serving because of a higher overall caloric content and bigger portion sizes.

Of course, it’s not fair to make cookbooks the scapegoat in all this. Eating in the US is plagued with problems, and portion size is a significant one. Making and eating your own food at home is still a better option than eating out. Many studies have found that meals from fast-food places and sit-down restaurants tend to have more calories and bigger portions than home-cooked meals.

To help control portion sizes, all you need to do is listen to your body–no scales or special plates needed. Let your lack of hunger tell you when you’ve eaten enough. Eat your food slowly and savor each bite you take. It takes around 20 minutes for your food to be digested enough to send the signal to your brain that you are full. When you eat slowly, you will give your body the time it needs to let you know you’re done eating.

Another thing you need to do is resist the urge to take large portions. It can be awfully tempting to take a lot of something you just made yourself, but when you do that, you’re not doing yourself any favors.

So, whether you hope to lose weight, maintain your current weight or just know what is going into your food, you’re better off eating at home. A cookbook can be a great resource provided you use a healthy one.

The post Your Cookbooks Could Be Sabotaging Your Diet appeared first on Dr Asa Andrew.