Celebrity diets – are they dangerous or are they safe? Proactol™ offer their take on this latest growing trend

Celebrity diets – are they dangerous or are they safe? Proactol™ offer their take on this latest growing trend

It is quite refreshing to find a weight loss company who is actually interested in offering consumers a real insight into how celebrities attain their red carpet bodies.

Beyond the publicised fabrications by the media of ‘miracle celebrity dieting methods’, Proactol™’s assessment of these said dietary fads provides a quite insightful take on how celebrities actually achieve it.

Following extensive research into the most recent dietary fads to hit the weight loss market, Proactol™ have created an enlightening eBook that discusses all the pros and cons of celebrity diets, whilst providing readers with a much safer route to natural weight loss.

Their most recent celebrity campaign is similarly effective in setting the record straight. Firstly disclosing all the harmful effects that following the cabbage diet, banana diet and 5 Factor diets can do to your body, Proactol™ have also proven that celebrities are doing much more than changing their eating habits in order to lose weight. They have got help.

Working out for 2-3 hours a day, 6 times a week under the supervision of a personal trainer and chef, it is no wonder that Madonna, Oprah Winfrey and Gwyneth Paltrow are so successful in their weight loss attempts – they have got help the average woman has not.

The most enlightening part of Proactol™’s campaign has to be their alternative routes to natural weight loss. From how often you eat, to your food choices… even down to how you exercise, Proactol™ has provided slimmers with a much healthier route than starving yourself with 1,000 calories a day intakes.

With a number of resources to choose from, including their online campaign and eBook, Proactol™ has done an incredible job in assessing these diets, and helping their consumers to lose weight safely and healthily.

It is definitely worth reading.

FREE-EIGHT-WEEK-HOME-PERSONAL-TRAINING-PROGRAMME

Before You Start...

Forget the gym – this full body conditioning programme has been especially designed to follow in the comfort of your own home, but there are a few props you will need before you start:

1. A stability ball
You know the ones – they look like space hoppers without the handles? “You can buy these inflatable balls from most good sports shops or from catalogue directories from a very reasonable £4.99,” says our expert personal trainer, Chris Richardson.
2. A skipping rope
Yup, it’s back to school we go! 
“Skipping is a great way to warm up and give your calves a work out at the same time,” Chris informs. “Pick one up from your local pound store, or buy a gym standard rope for £1.99 at Argos.”
3. A pair of two-litre bottles of water 

Don’t have free weights at home? Don’t worry: “It might sound like madness, but wait until you see the results,” says Chris.
4. A watch
Most of these exercises are carefully timed, so you’ll need some sort of time measuring devise (be it a stop watch, or a humble clock) before you start. 
5. A diary
Even if it’s just a piece of paper pinned onto the fridge with a magnet, you will need some way of keeping track of your progress:
“You should aim to follow this programme three days a week, (for example Monday, Wednesday and Friday), so make sure you mark off your training days in your diaries. Each session should be completed within an hour too, so really get stuck into your work-out. You can adapt your training days to suit your lifestyle, but it is important to be consistent and train regularly, so when you make a plan to exercise, try to stick to it.”

Eat Well

“If you try to train without a good, balanced, wholefood diet, then shaping up will take forever,” Chris says. “There are a few basic rules to follow. Eat as many vegetables as you can, focus on lean proteins like tofu, fish and white meat, replace white carbs with wholemeal alternatives, and cut carbs completely after 6pm. Always eat breakfast and keep meal portions small. If you’re aiming to lose a bit of weight, try not to exceed 1500 calories a day.

“To give you enough energy to exercise, eat a small meal or snack – fruit or cereal bars are ideal – at least one hour before you work out. This will help you power through some of the more challenging aspects of your programme.”

Rest Up

“Allowing your body to rest after exercise is extremely important, so try to train one day on, one day off. For example, exercise for an hour on Monday evening, then spend Tuesday doing something low impact, like catching a movie or going for a coffee with a friend.”

Stretch Every Day

Most of you probably remember the importance of stretching before and after exercise from your old school PE lessons, but taking time out to limber up even on the days when you’re not training can really make a difference:
“You should, of course, stretch out your main muscle groups before and after you exercise, but stretching on your days off too will reduce the ache of tired muscles and help to build upon that lean, toned muscle look that is so desirable. Give it a go in the morning and evening and see the difference.”
Got all that? Good. Now let's get started...

WEEK 1: Two Minutes Of Skipping

We’re sure you know how to skip already, but just in case you’ve forgotten, here’s how:
“Stand in front of the rope and hold one end in each hand, as pictured. Then, swing the rope over your head and jump just before it gets to your feet. Do this continuously for one minute. 
“Always do this exercise first to warm up. If you don’t have a skipping rope to hand, try jogging on the spot, but keep it going for three minutes as it’s a much lower impact exercise. Also, make sure you rest for one minute between exercises. This will allow your body to recharge itself in time for the next set of repetitions.”

10 Stability Ball Presses

It’s time to put those shiny new stability balls into practice! Unsurprisingly, this exercise is a bit like a press up made more effective by throwing a balancing act into the equation. It’s great for toning up your core muscles and upper body, so find a non-slip surface, and get cracking: 
“Place the ball on the floor in front of you, and put one hand on either side of it, level with your chest. Then, stretch your legs out behind you to make a 

triangle with the ball, as pictured...
“…Then, lower your chest down to the ball in a press up motion. Use your arms to push yourself back up into your original position. Do this 10 times continuously, rest for one minute, and move on.”

20 Squats

Your one-way ticket to toned thighs and a natural bum lift? Grab your stability ball, find a clear wall, and give squats a whirl: 
“Place the ball on the wall, and rest it in the middle of your back as pictured, keeping your feet shoulder-width apart…”

“…Bend your knees, and stick your bum out and under the ball as if you are trying to sit down on an imaginary chair. Then, in a slow and controlled motion, push yourself back up into your original position to complete the movement. Do this 20 times, take a one-minute breather, and carry on.”

15 Reverse Planks

Our poor hamstrings. How often do we neglect the backs of our legs? Not after we’ve mastered this handy exercise. Find a non-slip surface, and get cracking:
“Place your stability ball on the floor in front of you and lie flat on your back. Lift your feet and rest them on the ball, shoulder-width apart. Then, use your body to form a triangle with the ball by pushing yourself up with your arms, as pictured…

“…Keeping your feet on the ball and your bum in the air, pull your knees towards your body so that they are facing the ceiling. To complete the movement, slowly extend your legs again until you are back in your original position. Do this 15 times, take a one-minute break, and move on.”

One Minute Of Jumping Jacks

P.E. lesson flash backs, anyone? We’re certainly getting some. But before you dismiss the humble Jumping Jack, think of the great cardiovascular work-out it’s giving your body – not to mention the calories you’re burning while you do it. Get out into the garden, or find an open space andrelive the memories:
“Just in case you were living under a hockey stick for most of your school gym lessons, you need to start off standing straight, with your arms down by your sides. As you jump move you arms and legs out to the sides to form an ‘X’ shape with your body, as pictured. Jump again and return to your original position to complete the movement. Do this continuously for one minute, have a sip of water, rest for a minute, and you’re ready for the next one.”

One Minute Of Squat Thrusts

Ah, we do like a good old fashioned squat thrust! This cardiovascular exercise keeps your heart rate up and tones legs and bums at the same time. Score!
“Find a non-slip surface, and squat down on the floor, knees bent, and hands out in front of you, shoulder-width apart, as pictured…
“…Pushing with your legs, jump them backwards so your body is in a press-up position. Then, jump back into a squat to complete the movement. Continue this exercise for one minute, take a minute’s break, and you’re ready to put your feet up.”

20 Sit Ups

Well, sort of. If it’s wash board abs you require, then old school sit ups are definitely the way forward. Tuck your feet under the sofa, or find a low beam to steady yourself:
“Lie on the floor on your back with your feet tucked under the sofa and fold your arms across your chest as pictured…
“…Squeezing in your stomach muscles, use them to pull yourself into a sitting up position. Keep the movement slow and controlled. Then, lower yourself back down to the ground to complete the movement. Do this 20 times, rest for one minute, then find yourselves a sturdy chair.”

15 Tricep Dips

For fabulously toned outer arms, tricep dips are essential. You’ll need to find a strong chair and a non-slip surface for this one. Make sure you’ve stretched your arms properly before you start, too – it’s pretty intense:
“Sit on the chair and place your hands to grip on either side of it. Stretch your feet out in front of you and, using your heels to balance, slide your bum off the chair to form a triangle with your body, as pictured…"

“…Then, bending your elbows, slowly lower your bum towards the floor, and use your arms to push your body back into its original position to complete the movement. Do this 15 times, take a one-minute breather, and move on.”

20 Bicep Curls

We told you they’d come in handy! Whip the front of your arms into shape using nothing but water. Simple! 
“You’ll need your two-litre bottles of water for this one. Stand with your feet shoulder-width apart, back straight, and elbows tucked into your sides. Hold a bottle of water in each hand, with your palms facing towards you, as pictured…”

“…Then, bend your elbows and pull the water bottles towards you in a controlled and simultaneous movement. Lower your arms back down to their original position to complete the movement. Do this 20 times, rest for a minute, and go forward.”

20 Lateral Raises

There’s nothing sexier than showing off a toned back and shoulders in a slinky evening gown, and lateral raises are a great way to achieve the look. Using your water bottles again…
“Stand with your feet shoulder-width apart, and a bottle in each hand. This time, your palms should face the floor, as pictured…”
“…Pull the bottles up and out to the side of your body so they are level with your shoulders. Then, slowly lower your arms back to their original position by the side of your body to complete the movement. Do this 20 times, take a one minute breather, and you’re almost done.”

20 Lower Ab Leg Thrusts

It seems we’ve saved the best until last! Lower ab leg thrusts are one of the most effective ways to shape up the bottom of your stomach, and give your bum a bit of a tone in the process (you’ll know what we mean the day after – wait and see!). The best thing about this exercise is you can do it pretty much anywhere – even in bed! 
“Lie flat on your back on the floor with your arms by your side, and your knees pulled in towards your chest…

“…Squeezing in your stomach muscles, extend one leg out into the air in front of you, with your heels facing the ground, and keep one leg pulled into your chest. Slowly pull your extended leg back to your back to your chest, and change legs. Repeat this 20 times, give yourself a pat on the back, grab a drink and relax.”

Warm Down And Recap

“Remember, it’s important to stretch after your work out, so make sure you leave yourself time to warm down. You should have completed this workout in under an hour. If you’ve gone over this time, it’s a good indication that you need to do your exercises faster. In the meantime, aim to complete Week 1’s workout on three separate days, get a good rest, eat well, and check back on You You You next Friday to get your Week 2 programme.”

40 Foods with Superpowers

By: Adam Baer

Popping a daily multivitamin might be worthwhile as "health insurance," but let's face it: Eating real food is a lot more fun than gobbling supplements. Besides, you can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods. You just have to know where to look.

Alaskan King Crab

Bone Builder
High in protein and low in fat, the sweet flesh of the king crab is spiked with zinc—a whopping 7 milligrams per 3.5-ounce serving. "Zinc is an antioxidant, but more important, it helps support healthy bone mass and immune function," says Susan Bowerman, assistant director of the Center for Human Nutrition at the University of California at Los Angeles. "Several studies have linked adequate zinc intake to increased immunity and decreased incidences of respiratory infection." And you can reap all these benefits by swapping one of your weekly fish meals for a six-ounce serving of crab.

Dried Plums

Bone Builder
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. "They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract," says Bowerman. "That, in turn, facilitates calcium absorption." Enjoy four or five a day to strengthen your bones and boost your energy.

Bok Choy

Bone Builder
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. "Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium," says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day.

Oysters

Bone Builder
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. "But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer," says Bass. "They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun."

Bananas

 Bone Builder
Athletes and performers are familiar with the calming effect of bananas—a result of the fruit's high concentration of tryptophan, a building block of serotonin. But their real benefit comes from potassium, an electrolyte that helps prevent the loss of calcium from the body. "Bananas also bolster the nervous system, boost immune function, and help the body metabolize protein," says Bass. "One banana packs a day's worth of potassium, and its carbohydrate content speeds recovery after strenuous exercise."

Kiwis

Bone Builder
Like bananas, this fuzzy fruit is high in bone-protecting potassium. "They're also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease," says Bowerman. "I try to eat at least one or two a week after exercising." Freeze them for a refreshing energy kick, but don't peel the skin: It's edible and packed with nutrients.

Broccoli

Bone Builder
Our president's dad may hate this cruciferous all-star, but one cup of broccoli contains a hearty dose of calcium, as well as manganese, potassium, phosphorus, magnesium, and iron. And that's in addition to its high concentration of vitamins—including A, C, and K—and the phytonutrient sulforaphane, which studies at Johns Hopkins University suggest has powerful anticancer properties. "One cup a day will do the trick," says Bowerman. Try cauliflower, kale, brussels sprouts, or cabbage for variation, as all possess many of the same nutritional qualities. "Broccoli may also help reduce excess estrogen levels in the body, thanks to its indole 3-carbinol content," says celebrity trainer Gunnar Petersen.

Spinach

Bone Builder
A renowned muscle builder, spinach is also rich in vitamin K, which has been shown to bolster bone-mineral density (thus protecting against osteoporosis) and reduce fracture rates. Spinach is also high in calcium, phosphorus, potassium, zinc, and even selenium, which may help protect the liver and ward off Alzheimer's. One more reason to add it to your diet: A study in the Journal of Nutrition suggests that the carotenoid neoxanthin in spinach can kill prostate cancer cells, while the beta-carotene fights colon cancer. "Popeye was on to something," says Bowerman. "Eat one cup of cooked spinach, or two cups raw, four times a week."

Leeks

Bone Builder
These scallionlike cousins of garlic and onions are packed with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are also rich in folic acid, a B vitamin that studies have shown to lower levels of the artery-damaging amino acid homocystein in the blood. What's more, "Leeks can support sexual functioning and reduce the risk of prostate cancer," says Michael Dansinger, M.D., an assistant professor of medicine and an obesity researcher at Tufts–New England Medical Center, in Boston. "Chop the green part of a medium leek into thin ribbons and add it to soups, sautés, and salads as often as possible."

Artichokes

Bone Builder
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. "Eat them as often as you can," says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

Tea/reen Tea

Immunity Booster
Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Bowerman. "Four cups a day will keep it functioning at its peak."

 Chili Peppers

Immunity Booster
"Chilis stimulate the metabolism, act as a natural blood thinner, and help release endorphins," says Petersen. Plus, they're a great way to add flavor to food without increasing fat or calorie content. Chilis are also rich in beta-carotene, which turns into vitamin A in the blood and fights infections, as well as capsaicin, which inhibits neuropeptides (chemicals that cause inflammation). A recent study in the journal Cancer Research found that hot peppers even have anti-prostate-cancer properties. All this from half a chili pepper (or one tablespoon of chili flakes) every day.

Ginger

Immunity Booster
Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Blueberries

Immunity Booster
"This potent little fruit can help prevent a range of diseases from cancer to heart disease," says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. One serving (3.5 ounces) contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

Cinnamon

Immunity Booster
Known for making desserts sweet and Indian food complex, cinnamon is rich in antioxidants that inhibit blood clotting and bacterial growth (including the bad-breath variety). "Studies also suggest that it may help stabilize blood sugar, reducing the risk of type 2 diabetes," says dietitian Nancy Clark, author of Nancy Clark's Sports Nutrition Guidebook. "What's more, it may help reduce bad cholesterol. Try half a teaspoon a day in yogurt or oatmeal."

Sweet Potatoes

Sweet Potatoes
Often confused with yams, this tuber is one of the healthiest foods on the planet. In addition to countering the effects of secondhand smoke and preventing diabetes, sweet potatoes contain glutathione, an antioxidant that can enhance nutrient metabolism and immune-system health, as well as protect against Alzheimer's, Parkinson's, liver disease, cystic fibrosis, HIV, cancer, heart attack, and stroke. "One sweet potato a day is a great alternative to the traditional variety," says Clark.

 Tomatoes

Immunity Booster
"I think of tomatoes as the 'fighting herpes helper' for the divorcé crowd," says Petersen. Their lycopene content can also help protect against degenerative diseases. "Cooked tomatoes and tomato paste work best," he says. Shoot for half a tomato, or 12 to 20 ounces of tomato juice, a day.

Figs

Immunity Booster
Packed with potassium, manganese, and antioxidants, this fruit also helps support proper pH levels in the body, making it more difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can lower insulin and blood-sugar levels, reducing the risk of diabetes and metabolic syndrome. Select figs with dark skins (they contain more nutrients) and eat them alone or add them to trail mix. Newman's Own fig newtons are also a quick and easy way to boost the immune system. Aim for four figs per week.

Mushrooms

Immunity Booster
Delicious when added to brown rice or quinoa, these mushrooms are rich in the antioxidant ergothioneine, which protects cells from abnormal growth and replication. "In short, they reduce the risk of cancer," says Bowerman, who recommends half a cup once or twice a week. "Cooking them in red wine, which contains the antioxidant resveratrol, magnifies their immunity-boosting power."

Pomegranates

Immunity Booster
The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six. "Drink a cup a day," says Bowerman.

Quinoa

Muscle Enhancer
"Move over white rice and make room for this South American grain," says Lynn Grieger, an online health, food, and fitness coach (lynngrieger.com). Although technically a seed, this protein source contains a complete set of branch chain and essential amino acids, making it a tissue- and muscle-building powerhouse. "Its nutritional composition is better than most grains, so try to have one cup a week, alternating it with other healthy starches such as sweet potatoes and brown rice," says Bowerman. "It's a great breakfast cereal, especially when flavored with cinnamon."

Grass-Fed Beef

Muscle Enhancer
Nothing beats pure protein when it comes to building muscle. The problem with most store-bought beef, however, is that the majority of cattle are grain fed, which gives their meat a relatively high ratio of omega-6 to omega-3 fatty acids. That, in turn, contributes to inflammation. The fatty acids in grass-fed beef, on the other hand, are skewed toward the omega-3 variety. Such beef also contains conjugated linoleic acid (CLA), which studies have shown help reduce belly fat and build lean muscle. "Shoot for two six- to eight-ounce lean cuts [e.g., flank or tenderloin] a week," says Bowerman. "But don't grill it. Charring is carcinogenic. Roast or pan sear."

Nonfat Ricotta

Muscle Enhancer
"Men don't eat the 16 ounces of protein they need every day, and this is a great substitute if they don't like cottage cheese," says Dr. Dansinger. Made from whey, this soft cheese is rich in amino acids, which speed muscle recovery after a workout. Flavor it with jam and spread it on a cracker, or put half a cup in a blender with skim milk and fruit for a postworkout cheesecake-flavored smoothie. It also tastes great on its own with olive oil and fleur de sel.

Tofu

Muscle Enhancer
Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds—available firm or soft, and delicious when marinated and tossed into salads—provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

Lentils

Muscle Enhancer
These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

Eggs


Muscle Enhancer
The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

Greek-Style Yogurt


Muscle Enhancer
All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

Quorn


Muscle Enhancer
A little-known protein source, Quorn is a great substitute if you're looking to add variety to your diet with nonanimal protein. "It's composed of a compound similar to mushroom protein: mycoprotein," says Dr. Dansinger. "As such, it is top-quality protein without unhealthy animal fat. If you're a vegetarian, this should be at the top of your list." Quorn is also lower in calories than chicken and turkey, and you can buy it cubed or ground, making it an ideal substitute for ground beef. Find it at your local specialty market, and shoot for six ounces a day if you're tired of soy.

Chocolate Milk


Muscle Enhancer
Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite postexercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

Wild Salmon


Muscle Enhancer
High in inflammation-fighting omega-3s, wild red or sockeye salmon (canned or fillet) is an excellent low-mercury alternative to canned solid tuna, which can be high in the toxic metal. "Defrosting a frozen fillet for dinner makes a great substitute for steak," says Dr. Dansinger, "or pan sear a fresh fillet with olive oil and kosher salt." Recent NFL probes suggest that many teams—including the Bengals and the Giants—serve it to players to lock in strength gains and fuel performance. But while pro athletes might eat 16 ounces at once, you're better off with three or four six-ounce servings a week.

Pineapples


Inflammation Fighter
With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. If only the "colada" part of the equation were as healthy. Have half a cup, two or three times a week.

Olive Oil

Inflammation Fighter
The extra-virgin variety is rich in beneficial monounsaturated fats. "Its fatty acids and polyphenols reduce inflammation in cells and joints," says Grieger. A study in the journal Nature found that it's as effective as Advil at reducing inflammation. "Have two tablespoons a day," says Bowerman.

Bing Cherries

Inflammation Fighter
Research by the U.S. Department of Agriculture shows that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome. "They taste great on yogurt or cereal," says Bowerman.

Dark Chocolate

Inflammation Fighter
"The flavonoids in dark chocolate inhibit platelet clumping, which reduces the risk for stroke, heart attack, and embolisms," says Bowerman. "It's high in calories, so limit yourself each day to a half bar with at least 70 percent cacao."

Turmeric

Inflammation Fighter
Curcumin, the polyphenol that gives the spice its tang and yellow hue, has antitumor, antiarthritis, and anti-inflammatory properties. "Studies show that it also inhibits the growth of plaques associated with Alzheimer's," says Bowerman. Sprinkle half a tablespoon on fish or chicken to add color and flavor.

Wild Fatty Fish

Inflammation Fighter
Mackerel and other wild fatty fish contain a hearty dose of omega-3 fatty acids, which protect the heart, cells, joints, and brain. "Stay away from farmed varieties," says Bowerman. "They contain undesirable levels of omega-6 fatty acids." The DHA and EPA in the oil of these fish also reduce the risk of colorectal cancer. Shoot for four six-ounce servings a week. "I like mine grilled with olive oil, lemon, and sea salt," notes Bowerman.

Flaxseed

Inflammation Fighter
Rich in protein and fiber, these seeds taste great on cereal and yogurt. Their oil also comes in pill or liquid form, and is high in alpha linolenic omega-3s, which puts them next to wild fish on the list of heart-healthy fare. "They're a great brain food too," says Andrews. Shoot for a tablespoon of ground flaxseed a day.

Almonds

Inflammation Fighter
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They're also rich in amino acids, which bolster testosterone levels and muscle growth. "Eat a third of a cup a day with the skins on. The skin is full of antioxidants," says Bowerman.

Apples

Inflammation Fighter
An apple a day reduces swelling of all kinds, thanks to quercetin, a flavonoid also found in the skin of red onions. Quercetin reduces the risk of allergies, heart attack, Alzheimer's, Parkinson's, and prostate and lung cancers. If given the choice, opt for Red Delicious. They contain the most inflammation-fighting antioxidants.

Whole Grains

Inflammation Fighter
Whole grains—oatmeal, wheat flour, barley, brown rice—are high in fiber, which calms inflamed tissues while keeping the heart strong and the colon healthy. Not all breads and crackers advertised as "whole grain" are the real deal. "Read the label," says Grieger. "Those that aren't whole grain can be high in fat, which increases inflammation." Try for two slices of whole-grain bread a day.

6 BEST FOODS FOR HEALTHY SKIN

Sandra Bullock, Rihanna, and Lindsay Lohan: What do these women have in common? They’ve all been embroiled in tabloid-worthy scandals. But what else? They all look good, even when the press isn’t. That’s because they have what so many of us strive for: Perfect skin.


So, what’s the secret? How do some of us achieve the golden hue of Halle Berry while the rest of us get stuck with a scaly patchwork of blotches, pimples, and dry spots? Some of it’s genetic, sure, but that’s not the whole story. If you listen to the conventional wisdom coming from the pharmaceutical companies, you might think the problem is that you just haven’t discovered the right cream, ointment, or alcohol-soaked cleansing pad to clear up your face. But those are solutions of last resort. What you need is a preventive strategy, one that involves nurturing the complex balance of nutrients that feed your skin and nurture your inner glow. In other words, if you want the kind of skin that looks good even through a Hollywood scandal, you’ve got to eat right. Here are six foods that will have you looking your best.

1. SALMON

Salmon is an ideal food for many reasons, but as far as your skin’s concerned, there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with bolstering the cognitive powers of your brain, concentrate in the walls of your epidermal cells to help lock in moisture. Plus, in one study, researchers supplemented two groups of mice with either omega-3 or omega-6 fats. After two weeks, the skin of the omega-3-fed group exhibited a 20 percent faster recovery rate from exposure to ultraviolet light. That gives salmon two crucial skin boons: keeping your skin from looking dry and helping it battle the dangers of excessive sunlight.
 
2. CARROTS

Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re inviting them to nestle into your skin, fill in blotches, and give you a healthy glow. And what’s more, research shows that this can actually help prevent premature aging from sun damage. But is the accumulation of orange in your skin going to make you look like an extra from Jersey Shore? Well, hopefully not. But eating excessive loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking, well, orange. But the conditions is rare, so unless you notice yourself turning into a prison jumpsuit, feel free to chow down.

3. AVOCADO

One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.
Other monounsaturated-fat foods: olive oil, almonds, peanut butter

4. BEANS

Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.
Other isoflavone-rich foods: alfalfa, tempeh, tofu
 
5. GRAPES

Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.
Other polyphenol-rich foods: grape juice, blueberries.
 
6. WATER

Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.
Other water-rich foods: watermelon, peaches, celery.

By David Zinczenko

How to Control Diabetes With Exercise

The three cornerstones in the treatment of diabetes are food, medications, and activity. Of these three, activity is often a first choice for the person who has diabetes. Moving toward a more physically active life is generally inexpensive, convenient, and easy and usually produces great rewards in terms of blood glucose control and a general feeling of well-being.

Whenever you actively use a muscle, you burn both fatty acids and glucose. During and after periods of activity, your falling glucose level is sensed by the beta cells in your pancreas, and they relax their output of insulin.

This gives your beta cells a break from excessive insulin production. In addition, the lower insulin levels signal your liver to empty its glucose reserves (glycogen) into the blood to supply the muscles with needed energy.

As physical activity continues, the liver converts amino acids, lactic acid, and fats into glucose to supply the muscles. If the activity continues long enough, even the body's fat cells get in the game. They compensate for the reduced fatty acid levels in your blood by converting their stored triglycerides into fatty acids.
When all of these steps are considered, it's easy to see why using your muscles is the perfect treatment for diabetes. It lowers blood glucose, lowers fatty acid levels in your blood, and reduces the workload of your pancreas. And, unless you are on a medication that can cause hypoglycemia, physical activity won't cause your blood glucose level to fall below normal the way some other diabetes treatments may.

In this article, you will learn how exercise can be incorporated into a battle plan for managing diabetes. First, though, you must consider some of the risks, which are outlined below.
Assessing Exercise Risks
Becoming more physically active is not completely without risks for people with diabetes. On the other hand, remaining sedentary is no bargain, either; it does nothing to help your glucose control, your weight management, or your overall well-being. To gain the benefits of increased physical activity and minimize potential risks, you need to understand and evaluate those risks up front and take steps to prevent problems before they occur.

Should I Have a Stress Test?

Before starting moderate- to high-intensity activity, you should have an exercise stress test if you:

•are older than 35
•are older than 25 and have had type 2 diabetes for more than 10 years or type 1 for more than 15 years
•have protein in your urine
•have high blood pressure
•have high blood cholesterol
•have a family history of heart disease
Talk to your doctor about having a stress test if any of the above applies to you.

Hypoglycemia
For people with diabetes who take medication or insulin, hypoglycemia is a concern. Whenever you are physically active, your muscles burn glucose. First, they gobble up the glucose they have stored as glycogen. As the activity continues, glucose from the blood pours into the muscles to supply their energy needs, lowering blood glucose levels. However, this march of glucose from the blood into the muscles doesn't end when the activity stops.

The body needs to refill the muscles' glucose storage tanks in preparation for future movement. As a result, a hypoglycemic reaction can occur not only during periods of activity but up to 24 hours later. Some people with diabetes who have frequently experienced hypoglycemia begin to associate any form of activity with a loss of glucose control.

For such individuals, a lack of glucose testing may keep them in the dark about how their body reacts to activity. As a result, they are unprepared for the low blood glucose level that can occur when they mow the lawn or when they take a brisk walk through the park. When such a low occurs, they may grab a handful of jelly beans to treat the low, only to find their glucose level skyrocketing as a result. So they take extra insulin or medication at dinner to treat the high, but the blood-glucose roller-coaster ride continues with another low before they go to bed.

These fluctuations create great confusion and frustration, leaving these individuals upset and scared. Activity, they may decide, is not worth the seemingly unpredictable swings in glucose. For such individuals, more frequent blood glucose testing can help them better understand their body's response to exercise and prepare for it by adjusting medication or food intake.

The Benefits of Being More Active

Here are some of the ways a more active lifestyle can help diabetics:

•Lower blood glucose
•Lower blood pressure
•Lower blood fats
•Better cardiovascular (heart and lung) fitness
•Weight loss and/or maintenance
•Improved sense of well-being

Heart DiseaseBefore you increase your activity level, you need to consider the possible presence of heart disease. As you've already learned, coronary heart disease is very common in people with diabetes, affecting perhaps as many as 50 percent of them. To assess your risk, you and your doctor need to take into account your age, your blood pressure, your blood fats, whether you have protein in your urine, the length of time you have had diabetes, and your family history.

So before you begin increasing your level of activity, consult your doctor and, if appropriate, have an exercise tolerance test. This test is done on a treadmill and reflects your heart's ability to work under stress. Your chances of having a positive result, indicating heart disease, increase with each risk factor you have. Even if you are at increased risk or have a positive test, you will likely still be able to increase your physical activity; you will just need to work more closely with your diabetes care team to set safe guidelines for activity and, perhaps, to determine if medications to lower your risk of heart trouble are in order.

Diabetes Complications

Before you increase your activity level, you need to account for any diabetic complications or related conditions that may be present. Some types of activity may not be wise for people with certain medical conditions. Any activity that includes straining, such as weight lifting, can dramatically increase blood pressure during the actual activity, further aggravating any hypertension that is present.

To lessen any potential problems, you need to have your blood pressure well controlled before you start increasing your activity level and especially before beginning an activity that involves straining. Proliferative retinopathy is also aggravated by straining, which increases the pressure within some of the weakened blood vessels of the eyes. Activities that require straining or that involve jarring or rapid head motions may also cause an acute hemorrhage in already weakened eye vessels.

For this reason, it is important to have your eyes examined for signs of retinopathy before starting an exercise program and have them rechecked annually. If you have significant nerve disease in your feet, you may not be able to feel injuries to your feet, the most common of which are blisters. This does not mean you cannot exercise, but it means that you need to have your feet checked by your doctor first and you must observe good foot care at home, including inspecting your feet for sore spots and minor injuries daily.

You'll also want to get expert advice on proper footwear for the activity and be sure that the footwear you choose is fitted properly to your feet.

Once you've factored in the risks, you can actually build your exercise program.

Exercise Guidelines

The following guidelines can help you increase your activity level safely. Be sure to work with your diabetes care team, too, so they can monitor you and provide specialized advice for your specific situation.

Screening
First, be screened by your doctor for any possible problems before you start any type of activity. This exam should include a treadmill test for people with diabetes who fit certain criteria, an eye examination for proliferative retinopathy, a urine examination for protein, and a medical evaluation of your feet.

Whatever you choose, make sure the activities are enjoyable for you and take into account your abilities and condition. The activities don't even have to be "exercises" in the traditional sense, as long as they get you moving. Square dancing, taking your dog on long walks, riding your bike, gardening, and even walking the golf course all count.

Vary them so you don't get bored and fall prey to easy excuses. Choose some that can be done with others and some that can be done alone; some that can be done indoors, some that can be done outdoors; some that can be done when your schedule is light, and some that can be fit in when you're strapped for time.

Type of Activity

Once you've received your team's okay for exercise, you need to choose activities that fit your physical condition, lifestyle, and tastes. Many people with diabetes, especially those who have not been physically active for a while, find that easy, low-impact activities such as walking and swimming are perfect.
A doctor can help you form an exercise program.

Time, Intensity, and Duration

Begin each exercise session with a five- to ten-minute period of low-intensity warm-up activity (such as marching in place) and gentle stretching. The warm-up will prepare your heart for increased activity. The stretching will help you avoid tendon and muscle problems, which are common in people whose tendons have become brittle after years of high blood glucose levels.

After you warm up and stretch, start the aerobic portion of your activity. An aerobic activity is one that works the large muscles -- those in the legs and buttocks or arms and shoulders -- continuously for an extended period of time. In so doing, it increases your body's demand for oxygen, forcing both your breathing and heart rate to speed up. One way to determine how hard your body should work during physical activity is to use something called a target heart rate range.

To help establish your target range, you need to first determine your maximal heart rate. To calculate this number, simply subtract your age from 220. The high and low ends of your appropriate target heart rate range will be percentages of this number. For example, you might aim for the moderate intensity range, which is between 55 and 70 percent of your maximal heart rate. It is important, however, to work with your diabetes care team to determine the intensity range that is most appropriate for you. You will also want to ask for specific advice regarding how often and how long you should exercise.

During the exercise, to determine if you are working in your target range, you will need to occasionally check your heart rate. To do this, count the number of heartbeats (by feeling the pulse on the inner side of your wrist) for six seconds and add a zero to the end of that number; that's the number of times your heart is beating per minute. And that's the number that should stay in your target range during the aerobic activity.

It's always best to increase physical activity slowly and build up gradually. If you find it uncomfortable to exercise near the higher end of your target range, talk to your diabetes care team. They will probably suggest that you shoot for a lower intensity but a longer duration. As time passes, you'll be able to maintain a higher and higher level of activity for longer and longer periods of time.

Regardless of the activity you choose, you should end each workout period with ten minutes of cool-down and more gentle stretching. You want to slowly decrease the pace of your activity for several minutes rather than stop abruptly. You also want to take advantage of the fact that your muscles are warmed up to do some gentle stretching. If you try to do some extra activity every other day, you will be amazed at the difference in your glucose control. Get moving every day, and the benefits will be even greater.

Avoiding Glucose Problems During Exercise
To preempt problems with you glucose levels during exercise, there are a number of things you can do -- such as:

•Plan your activity to follow a meal so that it can help lower the increased blood glucose level that follows eating.

•Check your blood glucose 30 minutes before and then just prior to activity. This way you can see which direction your glucose level is heading and anticipate a low in time to take preventive action.

•If you are at risk for hypoglycemia, plan for a possible hypoglycemic episode. Carry glucose tablets with you; if symptoms of low blood glucose develop, stop the activity immediately and use the fast-acting glucose.

•If you manage your diabetes with insulin, know the peak time of your insulin and plan your activities accordingly. Avoiding the times when your insulin is peaking and at its strongest will help you prevent hypoglycemia.

•When injecting insulin, avoid the muscle areas that you will be using during the activity. For example, if you will be playing tennis, avoid using your racket arm and even, perhaps, your legs for your injection at the meal prior to your game. Most people find the abdomen or the buttocks work best before exercise.

•When planning to be extremely active, test your glucose level prior to getting started. If your blood glucose is near normal but you have the potential to develop hypoglycemia, you will need to eat prior to the activity. (If you take insulin, you will either need to eat prior to the activity or lower your insulin dose.)

•If your blood glucose before the activity is more than 250 mg/dl, check your urine for ketones. If they are present, activity will actually cause your blood glucose level to increase. An elevated glucose level and positive ketones indicate that your diabetes is uncontrolled and you need to contact your diabetes care team for advice immediately.

•Monitor your glucose during exercise to see what effect activity has on you. Check it every half hour during exercise and again when you are finished.

•Be sure to drink plenty of fluids. Sweating means you are losing fluids that need to be replaced. Water is usually a great choice.

•If, during any activity, you ever experience shortness of breath, chest pain, or leg cramps that go away with rest, contact your doctor immediately. These are all possible signs of blocked arteries and require an evaluation by your doctor.

•If you repeatedly experience episodes of hypoglycemia during and/or after increased levels of activity, you should contact your doctor and discuss the possibility of a change in your medications.
Being active needs to be fun. Otherwise, you're much less likely to stick with an active lifestyle. Choose your activities accordingly, then go out and play at least a little every day.