What's the best thing to eat after a workout?

 You just finished a jog, HIIT session or sweaty yoga class. You open the fridge and reach for ... what?

Your post-workout meal can make all the difference in muscle building and recovery. The hard part tends to be knowing what foods to grab after exercise that will complement the work you've done, not counteract the progress you’ve made.

Here’s an easy guide to post-workout refueling, plus some tasty meal ideas that will help you recover and re-energize.

Why eating the right foods after a workout is important

When you exercise, your muscles use up their glycogen stores for fuel, giving you the energy you need to get through the workout. After the workout, your body tries hard to repair, rebuild and regrow your glycogen stores.

“I teach our athletes to focus on the 3 R’s: refuel, repair, rehydrate!” Jordan Brown, registered dietitian for the Chicago Cubs Major League Baseball team, told TODAY. “Aim to replace energy lost during training with carbohydrates, repair and rebuild muscles with protein, and rehydrate with fluids and electrolytes lost during the workout!”

(It's important to note that a high-intensity workout is different than a brisk walk around the block, which doesn't use up those same glycogen stores. So be careful about adding too many additional calories to your diet if you're not expending that energy during your workout.)

Related: With all the diet advice out there, it’s easy to overlook some of the most basic nutrition guidelines — even if they're the most effective.

What you drink is just as important

Water should be your best friend before, during and after your workout. Hydration can impact your overall energy levels and performance just as much as food. While exercising, you can lose a lot of electrolytes through sweating, so making sure you replenish your fluids can help you recover more quickly.

It’s sometimes okay to substitute water with some coconut water if you really feel that you have lost tons of electrolytes (like if you exercised outdoors on a hot day for an extended period). But most of the time plain old water is the way to go — sports drinks contain way more more sugar than is necessary after a normal workout.

What makes a healthy post-workout meal?

Don’t overthink your post workout fuel. It should be easy-to-make and not too caloric (far too many people feel they’ve earned a big meal after a workout and then wonder why they aren’t losing weight or seeing progress). In order to ensure you’re choosing a snack or meal that helps replenish energy and promote recovery, aim for a combination of protein and carbs.

The amount you need to consume will depend on the duration and intensity of the exercise itself, said Brown. But as a general rule of thumb, she recommended a 3:1 carb to protein ratio following a workout. “Therefore, if consuming 20 grams of protein following a workout, then aim for 60 grams of carbohydrates,” said Brown.

Why do you need to eat protein after exercise?

“Eating protein after a workout repairs the damaged muscle tissue and prevents further breakdown that occurs during exercise, allowing muscles to become stronger and more dense. This promotes faster recovery, so you are ready for your next workout!” Julia Long, a registered dietitian and Head of Sports Nutrition & Dietetic Services for the Chicago Cubs, told TODAY. “Aim to eat 20-35 grams of protein after exercise. This range provides the protein boost necessary to repair damaged muscle after a workout. In fact, our bodies cannot process much more than this amount in one sitting.”

Brown recommended foods such as meats, dairy products, eggs, nuts and beans to help repair and rebuild muscle after a workout. “Some of our players’ favorite protein snacks are Greek yogurt, jerky and a nut-based trail mix," she added.

Here are smart protein-rich foods to enjoy post-workout:

• Animal or plant-based protein powder you can add to a smoothie
• Eggs (egg whites are amazing clean protein)
• Greek yogurt topped with granola
• Cottage cheese
• Tofu
• Fish like salmon or tuna (in water)
• Chicken or turkey breast
• Nuts or nut butter (choose an unsalted and unsweetened version)

 Setting up smoothie jars ahead of time speeds up prep time when you're going to make your smoothies.

Why do you need to eat carbs after exercise?

“During exercise you use the carbs stored from previous meals for energy. Eating carbohydrates after your workout replaces what you used,” said Long. “If you do not replace the used energy with carbs, you risk tapping into muscle stores for energy. This could decrease muscle tone and strength.” In fact, research shows that eating carbs along with a protein source can actually help you maximize your glycogen restoration.

Here are some healthy carbs to enjoy post-workout:

Fruit smoothie

• Whole fruits (apple, pear, berries, bananas, kiwi)
• Dark leafy greens and vegetables
• Oatmeal
• Whole-grain bread
• Whole-grain cereal
• Whole-grain pasta
• Quinoa
• Potatoes (especially sweet potatoes)
• Squash (butternut, acorn)
• Brown rice
• 10 protein + carb combos to reach for after a workout

“At the Cubs, one of our favorite ways to combine the 3R’s is through post-workout smoothies,” said Brown. Along with protein-rich foods and healthy carbohydrates, she also recommended antioxidants to promote healing and recovery. “Antioxidants help defend your cells from damage,” said Brown. ”Great sources of antioxidants are berries, beets and leafy greens.”

Here are some other quick meal ideas that contain a combo of healthy carbs and lean protein:

• Tuna salad on whole wheat bread or whole wheat crackers
• Egg white omelette with handfuls of veggies (¼ avocado)
• Oatmeal with berries and unsalted nuts and seeds
• Grilled chicken and roasted vegetables (cooked with olive oil)
• Whole-wheat toast with unsalted nut butter and sliced banana
• Salmon with sweet potato (or squash)
• Hummus with veggies and whole wheat crackers
• Whole-wheat pasta with shrimp and veggies
• Greek yogurt with granola and berries

Side Effects of Drinking Too Much Milk, According to Science

                         

If you look at milk's nutritional profile, there's no denying that it's a well-balanced, healthy drink. Milk (that is both vitamin A and D fortified) makes a significant contribution to the U.S. population's protein and micronutrient intakes, including 7% daily value (DV) magnesium, 10% DV of potassium and zinc, 15% DV of vitamin D and phosphorus, 20% DV of calcium and vitamin A, 40% DV riboflavin, and 50% DV vitamin B12 per one-cup serving. Most notably, three of these nutrients are considered to be shortfall nutrients: nutrients that are under-consumed relative to the estimated average requirement.

While milk is an excellent source of many nutrients, it does come with some drawbacks if you consume the animal protein in higher-than-recommended amounts, which is about 3 servings per day.

1. You may experience serious digestive issues.
A staggering 65% of adults have a lactose intolerance, according to the National Institutes of Health (NIH). While we all love our ice cream, cheese, and milk, do we really want to eat and drink these dairy beverages in the face of our body actively warning us not to?
Lactose intolerance happens when the body produces less lactase as we age; lactase is the enzyme that breaks down lactose. If individuals with lactose intolerance consume lactose-containing dairy products, they may experience abdominal pain, bloating, flatulence, nausea, and diarrhea beginning 30 minutes to 2 hours later, according to the NIH.

2. You may burden your heart.

According to a BMJ study, drinking too much milk was linked to an increased risk of cardiovascular disease (CVD) and cancer in women. Specifically, the researchers found that women who drank three glasses of milk or more every day had a nearly doubled risk of death and cardiovascular disease, compared to women who drank less than one glass per day. Additionally, a study published in The Journal of Nutrition found that eating dairy foods increased levels of a compound that's inversely associated with survival of CVD.

3. You may shorten your lifespan.

In the same BMJ study, drinking too much milk was also related to an increased risk of death and in men and women. Women who consumed three or more glasses of milk per day doubled their risk of death compared to women who drank less than one glass per day. Men increased their risk of early death by about 10 percent when they drank three or more glasses of milk daily. 

4. You'll support muscle growth.

Protein helps promote satiety in addition to helping maintain lean muscle mass, and milk has 8 grams of protein per serving. According to a Medicine & Science in Sports & Exercise study, when volunteers drank 1.5 cups of whole milk after leg exercises, their bodies were better able to uptake two amino acids—phenylalanine and threonine—which were representative of net muscle protein synthesis.5. You'll support bone health.

One glass of milk contains 20% DV of highly bioactive calcium, a mineral essential for bone growth and health. By bioactive, we mean that your body can absorb more of the calcium in milk by volume than it can with other sources of calcium. Studies show that calcium-rich dairy milk, which is also high in other minerals (phosphorus, vitamins, iodine, proteins, and potassium) is beneficial for skeleton growth and bone strength. One review published in Aging Clinical and Experimental Research noted that while some studies have shown an increased risk of hip fractures in subjects drinking higher quantities of milk, experts believe there are no proven effects of milk consumption on the risk of hip fractures and that these results were due to methodological issues and recall bias.

9 Hacks That Will Help You Stay More Hydrated Throughout The Day

 Water helps our body perform necessary functions like maintaining a healthy temperature, lubricating our joints, flushing waste from our body and, ultimately, keeping us from becoming dehydrated, which can cause muscle aches, headaches and lack of energy.

“Water is so essential [to] many bodily functions and makes up about 60% of our body’s composition,” said Ashleigh Stewart, a clinical nutritionist and owner of The Wellness Refinery in Philadelphia. “We lose our water content all day long through sweating, exercise and elimination, so replenishing water stores in our body is one of the kindest things we can do for our health.” 

The importance of drinking enough water is well known, but many people do not drink enough each day. Cordialis Msora-Kasago, regional nutrition manager with Sodexo Healthcare and a spokesperson for the Academy of Nutrition and Dietetics, said the recommendation for fluid intake is about 11.5 cups per day for women and 15.5 cups per day for men.

However, water-intake requirements do depend on the person. (Keep that in mind the next time you see the assertion that you should be drinking a gallon of water every single day for your health.)

No matter how much water is right for you, it’s important to drink the amount you need every day to keep yourself hydrated. Below, wellness experts from across the country shared their tips for drinking more water every day.

Refill your cup as soon as it’s empty.

“I have a 32-oz mason jar at my home and I also have one at work. I keep those by my side all the time,”.. “And as soon as I finish the last sip of my mason jar, I’ll fill it right back up.”

“I have a huge water filter system but even filling it is such a chore. If I see it’s not filled, I’m less likely to fill it in that moment,” We may also ignore our thirst in that moment. 

Get a reusable water bottle.

When it comes to meeting water-drinking goals, convenience is important. And having water with you on errands, at work or during a workout is certainly convenient. 

“A good strategy for adults and kids is to carry around a 32-ounce bottle of water and have it on you at all times,” said Jaimie Davis, an associate professor in the department of nutritional sciences at the University of Texas at Austin.

Most people have a reusable water bottle at this point, but for those looking for an easy-to-carry water bottle, check out brands like Hydro Flask, Nalgene or Camelbak.

Get a water bottle with marked time goals.

If you need more of a water-drinking reminder, purchase a water bottle marked with time goals. These map out how much water you should drink by a certain time. 

The time-marked water bottles can feel like an exciting challenge or self-competition. For example, you may push yourself to get to your 12 p.m. marked line just before noon.

It’s like a game almost. “It’s a nice thing if you need that little extra push.”

Drink a glass when you first wake up.

You’re likely dehydrated when you get out of bed after a night of not consuming any water. Drinking a glass first thing in the morning can help replenish your fluids.

“You may not necessarily feel thirsty first thing in the morning, but drinking water can be a health habit that you prioritize to stay adequately hydrated throughout the day,” Vicki Shanta Retelny, a registered dietician nutritionist, previously told HuffPost.

Try fruit- or herb-infused water for some added flavor.

Davis noted that a lot of her work focuses on getting people to rely less on sugar-sweetened beverages like juice and soda, which are directly tied to health problems like obesity and type 2 diabetes. 

“For people who are not water drinkers, it’s a really hard switch to make. If you’re used to drinking Coke and Dr. Pepper all day, it’s hard to say ‘OK, water,’.

To make water more flavorful, Davis suggested infusing your water with fruit or herbs. We recommends pairings like strawberry and basil, cucumber and lemon, and mint and lime. 

Infused waters are easy to make: simply put the ingredients in your glass of water and let the flavors meld for a few hours before drinking..

Make herbal tea to sip throughout the day.

Not only can herbal teas help add some calm to a busy day, but they are also a great source of hydration.

“In the winters I drink herbal tea all day long as an alternative to water,” Davis said, adding that it doesn’t matter whether you drink it hot or cold ― you’re still getting the same level of hydration.

Download an app that reminds you to drink water.

We’re on our phones a lot (probably even too much). So, it’s likely that any push notification that appears on your phone will be viewed almost instantly — making a ping on your phone a great reminder to sip some water.  

There are dozens of water-intake tracking apps that let you record your daily consumption and then send you push notifications if you’re falling behind your goal. Try downloading apps like Water Reminder or Water Reminder – Daily Tracker if you need help remembering to sip some water throughout the day. 

Eat water-rich foods.

While we most often reach for a glass of water when feeling parched, certain foods can help quench our thirst and add water to our body’s depleted water stores. So, by simply snacking you can help yourself reach your daily water goals.

Msora-Kasago said that fruits and vegetables like cucumber, watermelon and zucchini can hydrate the body while also adding healthy vitamins and minerals to your diet. Jjicama and celery are also water-rich foods that can help achieve water-drinking goals,.

Drink through a straw.

Finally, try slurping your H2O through a straw. Straws can help you drink more compared to just sipping from a glass (not to mention they can help you tolerate cooler water if you have sensitive teeth).

This article originally appeared on HuffPost.

15 Foods Nutritionists Eat Every Single Day

 If you want to be your best, you have to learn from the best, and that's particularly true when you're on a path to better health. The experts you should be learning from? Registered dietitians, who have years of medical training and even more years of personal experience with healthy diets.

The only thing that may be in your way is that not everyone knows a diet expert who they can ask to reveal the secrets of their healthy diets. But we do! We know a ton of them. And we asked them which foods are part of their daily diets, all so we could share it with our oh-so-curious readers. (That's you!)

Scroll down to check out exactly what shows up on the pros' plates day after day, and use it as inspiration to shake up your own healthy eating plan. Not only can adding some new healthy foods to your repertoire ward off taste bud fatigue, it can actually accelerate your weight loss wins.

1. Whole Wheat Bread

"I never feel satisfied from a meal without a good piece of bread. It helps balance out my meal of veggies and protein and gives me just enough energy to get through to my next meal. I also rely on whole grains, like whole-wheat bread, for extra dietary fiber, iron, and B vitamins." — Lisa Moskovitz, R.D., founder of The NY Nutrition Group

2. Cereal

"I eat cereal for breakfast almost every morning. It's one of my favorite foods and it's fast and requires little clean-up. Cereal gets a bad rap because of the carbohydrates, and alone it doesn't provide enough protein for breakfast. But I choose the whole-grain varieties, add milk and top with sliced fruit for more fiber and protein. Many cereals are also nutrient-fortified, so I get 90 percent of my daily iron recommendation, 100 percent of my daily folate, and 30 percent of the recommended daily vitamin D in a single serving." — Torey Armul, RD

3. Dates

"I'm a huge fan of dates and I eat them daily as either a pre-workout snack, a quick grab-n-go snack, or a mid-workout snack if I'm exercising for more than 90 minutes. Dates are high in fiber and potassium, a mineral that aids muscles contract and helps regulate our bodies' fluids. That's why it's a fantastic food for sports nutrition. And if you have a sweet tooth, eating a date or two will surely satisfy that desire." — Sarah Koszyk, MA, RDN, author of "Brain Food"

4. Rice Cakes

"I know there's not much to them and many say they are filled with air, but sometimes I just need a crunch and don't want to ruin my diet with high-calorie cracker snacks. Plus, rice cakes are great vehicles for healthy foods like peanut butter, lean deli meat, and hummus." — Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios

5. Apples

"I've eaten an apple every day since high school. Typically, I have it with breakfast; it's the perfect sweet crunch in the morning. Plus, it's a great way to get healthy, energy-revving carbs and a boost of fiber to keep my blood sugar level stable so I don't come crashing down. Not to mention, since apples are packed with heart-healthy flavonoids like quercetin, when I eat one a day I really feel like I'm helping to keep the doctor away!" —Tammy Lakatos Shames, RDN, CDN, CFT, author of The Nutrition Twins' Veggie Cure

6. Whole Eggs

"Whether it's pre-hard boiled for a quick breakfast or a last minute go-to dinner I can make in minutes, I love how simple, yet satisfying eggs can be. They offer an excellent quality protein source, plus preserving the yolk means extra iron, hair-strengthening biotin, vitamin D, and energizing B vitamins. — Moskovitz

"Pretty much every day I find myself eating whole eggs. No egg whites for this dietitian! Whether it's having eggs with avocado for a filling breakfast packed with protein and healthy fats, bringing in hardboiled eggs for a snack at work, or having a frittata as part of my weekly 'breakfast for dinner' rotation, this food never fails to find its way into my daily routine." —Kristen Carlucci Haase RD-N

7. Red Bell Peppers

"I eat red bell peppers nearly every day. One medium pepper actually contains more vitamin C than an orange, and the vegetable is extremely versatile. I throw them into salads, dip them in hummus, and add them to Italian dishes that I make at home." —Lori Zanini, RD, CDE

8. Grass-Fed Butter

"While olive oil is my primary cooking fat, I use small amounts of grass-fed, pasture butter nearly every day. A little bit goes a long way and let's be honest, a touch of butter on veggies, toast or fish can make all the difference in terms of flavor!" —Katie Cavuto MS, RD, Chef

9. Brazil Nuts

"After looking through my food diary, it's clear there isn't a food I eat every day, but Brazil nuts are definitely a primary staple in my diet. Research shows that just two per day can help boost selenium, an antioxidant that helps to cleanse the liver." —Miriam Jacobson, RD, CDN

10. Hummus

"I usually come home pretty hungry from work, but dinner might not be for a few more hours. What I've found to be my secret to staying on track is to always have healthy snacks ready and prepared to have while I'm prepping dinner. My favorite is hummus with a healthy dipper. I love carrots, bell peppers, and whole-grain crackers." — Carlucci

11. Plain Greek Yogurt

"Whether I eat plain Greek yogurt for my morning breakfast topped with some fresh fruit, cereal, and chia seeds or have it as my afternoon snack in a smoothie, I love it. Not only does Greek yogurt have protein, calcium, and vitamin D, it's also extremely filling and satisfying. I even use it in many of my sauces and dips as a substitute for sour cream because of the natural protein content and thick, creamy consistency." — Koszyk

12. Matcha

Every morning I have a shot of Firecider, which is an apple cider vinegar beverage with turmeric, ginger, and garlic and very afternoon I have matcha, a powdered green tea." —Lauren Slayton, MS, RD, author of The Little Book of Thin

13. Dark Chocolate

"I bite into a chocolate bar every day after lunch. I wish I could eat chocolate in the evening too, but I don't make a decaffeinated chocolate bar yet. My family has a history of heart disease and research shows that certain types of chocolate can protect my precious ticker. It takes about 200 milligrams of flavanols to improve blood flow and really reap the heart-health benefits. That's what you'd find in 2 tablespoons of non-alkalized cocoa powder (which tastes great in yogurt, smoothies, and chili) or 1.75 ounces of 70 to 85 percent of cacao dark chocolate. To reach the heart health benefits, but keep calories in check, I like to add one tablespoon to morning oatmeal and have 150 calories worth of dark chocolate after lunch." —Jennifer McDaniel, MS, RDN, CSSD, LD

"I honestly can't remember the last day that I didn't have chocolate! I love something sweet after lunch or dinner, so I opt for 1 or 2 squares of dark chocolate, a small handful of dark chocolate chips or a light Fudgesicle. Storing your chocolate in the freezer keeps it out of sight and helps slow you down, so you savor it a little more." —Armul

14. Coffee with Half & Half

"Every morning I wake up with a few cups of coffee flavored with a scant teaspoon of sugar and 2 tablespoons of half and half. Not only do I enjoy the taste, I drink it knowing that moderate coffee drinkers experience less diabetes, cardiovascular disease, non-alcoholic fatty liver disease, cirrhosis, and liver cancer." —Palumbo

15. Nut & Seed Butter

"While nuts are dense in calories, they're also dense in nutrients. Plus, just 150 to 200 calories worth of nut butter can keep me content for hours thanks to the healthy monounsaturated fats. In addition, studies have shown that a small serving (just a 1- to 1.5-ounce portion) of nuts per day can help eat less and control their weight. Nuts are also filled with a variety of other nutrients that have been shown to reduce blood pressure, aid heart health, and decrease the effects of metabolic syndrome. Nuts and individual packets of nut butter are my go-to travel snack when I need a healthy shot of sustainable energy." —McDaniel 

Beat the winter blues with these tips

 The winter blues can turn even the sunniest disposition frosty, with people of all ages dealing with seasonal affective disorder (SAD) each winter. If the darker, colder days are getting you down, these natural options can help you overcome the winter blues and start feeling like yourself again.

Exercise

Research shows that breaking a sweat and getting your heart pumping is one of the best ways to beat depression, and that goes for the winter blues as well. Just 30 to 60 minutes daily is all it takes.

Vitamin D

If the lack of daylight is contributing to your winter blues, supplementing with vitamin D can help. While 20 minutes of direct sunlight provides the best benefits, it can be hard to come by during the long, dark days of winter. Supplementing with up to 1,000 IU of vitamin D daily is another option.

Eat a balanced diet

Eating a balanced diet consisting of complex carbohydrates and protein helps to stabilize blood sugars, improving your mood and cutting down on winter blues.

Up your omega-3s

Studies have shown that a diet rich in omega-3s can help regulate mood and boost brain health. Consuming fatty fish such as salmon and supplementing with omega-3 capsules can help fend off the winter blues.

Light therapy

Light boxes mimic natural daylight, and can help reduce the effects of the winter blues. Many pharmacies and big box stores now carry light boxes, making it easier than ever to help tackle the effects of SAD.

Sleep

Getting enough shut-eye is crucial to mood regulation. As much as possible, try going to sleep and waking up around the same time each day in order to help maintain a routine and keep the winter blues at bay.

B vitamins

Having enough B vitamins in your system helps with converting dietary proteins into the neurotransmitters (serotonin, dopamine, etc.) needed for mood and energy. They’ve also been shown to improve your stress response and help boost energy levels. You can supplement with a B-complex, or increase your intake of foods like beef, poultry, organ meats, whole grains, potatoes, bananas, lentils, beans, and dark leafy vegetables.

Cook comforting foods

While eating a healthful diet can help offset the winter blues, so can indulging—in moderation, of course—in your favourite comfort foods. A warm bowl of stew or a cheesy pasta dish will not only soothe the soul, but will make your home smell amazing.

Ditch the alcohol

The dark and the cold might leave you wanting to reach for a bottle of something strong, but alcohol is actually a depressant and won’t help your winter blues. Instead, sip on water or herbal tea to help you stay hydrated and happy.

Find an activity you love

Winter is the perfect time to sign up for that art class you’ve had your eye on, or maybe you’ve always wanted to learn how to play a musical instrument. Having something to look forward to on a regular basis (and that gets you out of the house) can help lift your spirits.

Laugh

Laughter is the best medicine for a lot of things, including the winter blues. Not only can it help to lighten your mood, but regular laughter actually decreases stress hormones. Get your giggles on by watching a funny movie, playing a board game, or give a laughter yoga class a whirl.

Medidate

Research suggests that practising meditation stimulates the release of the hormone melatonin, which allows the body and mind to relax. Regular meditation has also been shown to lead to increased activity in parts of the brain associated with happiness, and decreased activity in regions linked to stress.

Stay warm

It’s no secret that feeling chilled can make you feel depressed, which is why health professionals suggest staying warm as one way to help beat the winter blues. Put on your favourite cosy sweater, enjoy a hot cup of tea, or try a hot yoga class.

Treat yo’self

Plan ahead with some special activities for yourself for when the winter blues hit. Research shows that simply having something to look forward to can help to improve mood.

Make a list

Make a list of all the things you love about winter. If you really don’t like anything, think of special and unique things that only happen during the winter season. Hot cocoa tastes better, Santa visits, and people are generally in merry spirits during this time of year. Look at your list when you start feeling down about the weather.

17 Herbs And Spices That Fight Diabetes

 17 Herbs And Spices That Fight Diabetes

You can make your meals even healthier (and tastier, too!) while strengthening your fight against the diabetes-inducing inflammation in your body. How? You can look to nature and whole plant foods.

All of the herbs and spices listed here have anti-diabetic and/or anti-inflammatory properties and can be sprinkled on any meal to help reduce the chronic inflammation in your body. So when you're cooking your next meal, toss in some of the herbs and spices listed below. And don't be afraid to experiment in order to get it just right: By trying new combinations, you'll learn which herbs and spices offer the best flavors for your dishes and how much you prefer to use.

1. Basil

Ocimum basilicum is that aromatic kitchen herb that reminds us of summer, Italy, and good eating times. It's fragrant in salads, soups, and pesto. In a study of herbal infusions of kitchen herbs, turmeric, rosemary, marjoram, oregano, and basil were the five front-runners in flavonoid content. And basil, specifically, lowers blood sugar.

2. Bilberry

Vaccinium myrtillum is the European form of blueberries. Bilberries are superior to blueberries because they are blue throughout, whereas our form is blue only on the outside. And the blue color carries anthocyanins—the wholesome antioxidants that fight diabetes, strengthen your heart, and lower inflammation and blood fats.

A study conducted at the Institute of Public Health and Clinical Nutrition found that regular consumption of fresh bilberries (400 grams daily) reduced inflammation markers and improved glucose tolerance in people with features of metabolic syndrome. When compared with the control group (who maintained their habitual diets), researchers found that the levels of inflammation marker interleukin-6 were 20% lower in those who increased their consumption of bilberries.

3. Chamomile

Matricaria chamomilla lowers blood sugar and prevents diabetic complications by taking the sugar out of your blood and putting it into storage in your liver. And after a day of hard work, there is hardly anything more calming and soothing than a cup of chamomile tea!

4. Cinnamon

Cinnamomum verum lowers blood sugar, according to several studies. But a recent Cochrane meta-analysis did not find significant reductions in fasting blood sugar (FBS), insulin resistance, or hemoglobin A1c. Then again, another meta-analysis found that cinnamon did lower hemoglobin A1c. Either way, cinnamon is loaded with phytonutrients that decrease inflammation and may aid in weight loss by lowering cholesterol and speeding up your metabolism. Of course, when you eat cinnamon on a hot bun, you negate its good effects. So try it on beans, lentils, and brown rice, or in meat stews—always without sugar!

5. Cumin

Cuminum cyminum is a spice in the parsley family that goes well with red lentils or brown rice. Use it generously, as cumin lowers blood sugar and cholesterol. Cumin also has a good effect on the advanced glycation end products (AGEs) that are so damaging in diabetes.

6. Dandelion

Taraxacum officinale is a wonderful all-around herb, so you should never try to eradicate this "weed" from your garden. A dark, leafy green, it restocks your body with necessary bitter agents, lowers your blood pressure, and heals your liver. Like nettles, dandelions increase urinary flow and, thereby, support a mild cleansing action. And dandelion is said to help with weight loss, which is paramount for most people with diabetes.

7. Dill

Anethum graveolens goes well with fish, eggs, or mushrooms. Dill originated in the Middle East and southwestern Russia, but had already found its way into European kitchens and apothecaries by the Middle Ages. At that time, it was mainly used to increase milk production in women. Now it is being investigated as an agent against diabetes. James Duke's Ethnobotanical Database lists 70 different chemicals in dill that help fight diabetes.

8. Fennel

Foeniculum vulgare, when eaten as vegetable, has a taste like no other—elegant, with a lingering hint of anise. The plant's seeds, on the other hand, have a stronger aroma; they make the famous fennel tea for colicky babies. Both the vegetable and the seeds contain chemicals that work against diabetes. Anethole, one of the phytochemicals found in fennel, blocks several inflammatory agents in the body and fights cancer. It's traditional in India to chew on fennel seeds after a meal to clean your teeth and freshen your breath. If you like the flavor of strong cough drops, fennel is a good cough suppressant (in addition to helping with diabetes and gastrointestinal ailments), and the essential oil is available in capsules.

9. Garlic

Allium sativum gives Italian and Mediterranean cuisines their specific flavors, together with basil, oregano, and olive oil. Garlic is good for your heart and protects you from cancer, as do onions, shallots, and chives, which are in the same plant family. Garlic exhibits the strongest anti-inflammatory force among them, suppressing exactly those cytokines acting up in diabetes.

But garlic can do more: It lowers blood sugars and lipids, as well as C-reactive protein—a marker of inflammation. Pretty much any vegetable becomes palatable when dressed with garlic and olive oil. In a pinch, I use dried garlic in my kitchen, well aware that it does not have the same good effects as fresh; raw, freshly sliced garlic seems to have the maximal potency.

10. Ginger

Zingiber officinale is the perfect herb to fight diabetes and high blood lipids because it attacks diabetes from several sides, and even helps with weight loss. In fact, a 2012 study conducted by nutritionists at Columbia University found that subjects burned an extra 43 calories after consuming a breakfast that contained a hot ginger beverage. In addition, those who drank the beverage, which contained 2 grams of dry ginger powder, reported greater satiety three hours later than those who didn't consume the ginger.

In a separate study, published in Plant Foods for Human Nutrition, diabetic patients who consumed 3 grams of dry ginger powder in divided doses for 30 days experienced a significant reduction in blood glucose (17%), triglyceride (9%), total cholesterol (8%), LDL (12%), and VLDL cholesterol (9%). Most of the time, I have fresh ginger at home and cut a few thin slices into my hot tea. Use this Asian spice in as many dishes as you can. It goes well with meat and poultry dishes, and vegetarian fare, too.

11. Peppermint

Mentha x piperita contains natural antioxidants that fight diabetes, heart disease, aging, and cancer. And it adds great flavor to teas. Try to get it loose and fresh instead of in tea bags. Peppermint relaxes the muscles that close the stomach from the esophagus; people with reflux should, therefore, avoid peppermint. For all others it is a tasty tea that aids digestion.

12. Rosemary

Rosmarinus officinalis is a heart tonic, important in the treatment of metabolic syndrome. Rosemary's most active phytochemical, carnosol, lowers oxidative stress, and so is effective in fighting inflammation and cancer. You can harvest these properties by using rosemary in your cooking, especially when you're preparing meats, stews, and stir-fries. Or try brewing a relaxing rosemary tea.

13. Sage

Salvia officinalis contains antioxidants that have been shown to fight diabetes. Its strong taste works well in stews, while the tea is soothing and calming. Like all aromatic kitchen herbs, sage is high in polyphenols; its rosmarinic acid content is higher than that of rosemary itself. That phenolic compound shows promise in the battle against Alzheimer's. Sage and honey tea works against viral and bacterial colds because when sage and honey are combined, they have enhanced anti-germ power.

14. Stevia

Stevia rebaudiana is the only sweetener that is not detrimental to those with diabetes—even though it's many times sweeter than table sugar. While using stevia won't help to eliminate your sweet tooth, stevia does have positive effects on postprandial blood sugar and insulin levels. You can grow the plant in a pot on your windowsill. One little leaf goes a long way.

15. Tarragon

Artemisia dracunculus is a fine herb that has been shown to lower insulin resistance and decrease overeating in diabetics. The French kind of tarragon (var. sativa) does not easily propagate, but the Russian and American kinds (A. dracunculus) have spread invariably over most of the temperate world. Unfortunately, the American species does not have the same hypoglycemic effect, so you might have to shell out a bit more for the French type.

16. Thyme

Thymus spp. contains 75 active phytochemicals that work against diabetes, and its delicious aroma enhances any dish. Thyme supports inflammation-fighting cytokines and helps certain immune cells (macrophages) secrete agents that douse inflammation.

17. Turmeric

Curcuma longa, the yellow root popular in Indian cuisine and always present in curries, is probably the best herb or spice for preventing cancer. Turmeric is an ideal spice for those with diabetes, as research has proven it has anti-inflammatory, antiaging, antioxidant, neuroprotective, anti-atherosclerotic, heart-protecting, weight-reducing, and anti-infectious actions. All of these benefits have been attributed to its main ingredient, curcumin.

Eating a bit of chocolate once a week could be good for your heart, study finds

                              

• Eating chocolate once a week may be linked to a healthier heart and lower risk of coronary artery disease, according to a new meta-analysis. 

• Chocolate contains micronutrients like flavanols and polyphenols that can protect your heart by keeping veins and arteries healthy, research suggests.

• The study did not say what kind of chocolate is best, how much or little to eat, and whether other lifestyle factors may have influenced this data. 

The study found that people who reported eating chocolate at least once a week had a lower risk of coronary artery disease, compared to people who rarely ate chocolate or didn't at all.

They did not measure how much chocolate to eat to harness the apparent benefits, but the authors said "it's likely that large quantities do not" have the desired effect on health health.

Researchers theorize that compounds in chocolate like polyphenols and flavanols can improve some measures of heart health by reducing inflammation and increasing the level of HDL or "good" cholesterol in our blood. 

Will any chocolate do?

The studies did not differentiate between types of chocolate (white, dark, and milk). Currently, evidence suggests that dark chocolate, with its high levels of polyphenols and lower sugar and fat content, may be best for health. 

The current study also didn't measure amount of chocolate participants ate, the fat, calories, and sugar that many commercial chocolate bars and candies are packed with. Too much sugar, some types of fats, and excess calorie consumption are all linked to higher risk of heart disease and other chronic illness, so whatever the benefits of chocolate, moderation is likely to be key.

Chocolate probably isn't a silver bullet for heart health

The research isn't clear about whether chocolate alone can boost heart health, and what other variables are involved.

The study didn't account for differences in exercise habits, which could have influenced people's health more than their snacks.

Geographic location could also be a factor. Some of the most chocolate-loving people in the world live in European nations like Switzerland, which have very different health and fitness habits to the US. 

Cinnamon could help control blood sugar levels for people with prediabetes, according to a new study

                             

• A small new study found that cinnamon helped to stabilize blood sugar levels compared to a placebo in patients with prediabetes.
• Researchers theorize that compounds in cinnamon have both metabolic and antioxidant benefits. 
• That suggests the spice could be a safe, affordable treatment to help prevent prediabetes from progressing to type 2 diabetes, although more long-term research is needed. 

For people struggling to manage their blood sugar, a solution could found in your spice rack, according to a new study published July 21 in the Journal of the Endocrine Society. Cinnamon, in large doses over time, could help improve measures of blood sugar control, according to new evidence. 

Researchers from the Joslin Diabetes Center in Boston and the Korean Medicine Clinical Trial Center in Seoul studied 51 participants from Korea and the US, half of whom received a supplement containing 500 milligrams of cinnamon three times a day for 12 weeks. The other half received a placebo. 

At the 6-week check-in, there was not a significant difference between the two groups.

However, at 12 weeks, the patients that took cinnamon supplements showed significant improvements in measures of blood sugar control. 

Ugly Side Effects of Eating Pizza, According to Science

                              

Ugly Side Effects of Eating Pizza, According to Science

While pizza presents a mixed bag when it comes to delivering nutrition (especially because there are so many ways to eat healthy pizza and lose weight), you definitely don't want to overindulge in this treat. Pizza can present some decent nutrition when served up in the right form, but like most other foods, you can easily overdo this junk food. If you enjoy pizza but eat too much of it, you can face some ugly side effects of pizza that could lead to serious damage to your health.

When you want to take it easy on your body, avoid that extra slice of pizza to dodge these 6 terrible ugly side effects of eating pizza. And for even more healthy tips, be sure to check out this list of the 100 Unhealthiest Foods on the Planet.

29 Most Popular Diet Sodas—Ranked!

 

29 Most Popular Diet Sodas—Ranked!

Although we're familiar with the ill effects of artificial sweeteners, one study went ahead and shed light on the frightening link between zero-calorie artificial sweeteners to diabetes and obesity. And to make matters worse, another study revealed that daily diet soda drinkers grow about two-and-a-half more inches of belly fat each decade than those who don't drink the stuff.

"Diet drinks cause insulin to be released in your gut because their artificial sweeteners are sweet like sugar, and that actually prevents weight loss," Miriam Jacobson, RD, CDN, told us. "Insulin is your body's primary fat-storage hormone, so it will have the body hold onto any extra fat."

Diet sodas also harm the immune system because their acidity causes havoc with our gut bacteria. And the phosphoric acid that's present in many cans has been shown to leach calcium from our bones.

While every diet soda is bad for you, some are clearly worse than others. We looked at various brands and closely imagined the ingredients of popular diet sodas in America. Read on to discover where your favorite cola landed—and discover our No. 1 pick, which might become your new go-to.