(American Heart Association News) — Tipping the scales at 233 pounds, Charles Joy realized he needed to make some changes. The 28-year-old Louisville, Kentucky, native already had tried many diet plans to varying degrees of success. In 2013, he lost more than 100 pounds through exercise and diet. But afterward, his weight slowly began to creep back up. In 2017, Joy decided to try time-restricted eating, consuming all his meals within an eight-to 10-hour window each day. The pounds melted away. Today, he weighs 183 pounds. “It’s working much better, because it’s so flexible,” Joy said. “With calorie restriction, you have to plan out everything, and I was never satisfied. Now I don’t even think about food until the afternoon.” Time-restricted eating is one variation of a hot diet trend that also includes intermittent fasting. According to Krista Varady, an associate professor of nutrition at the University of Illinois at Chicago, there are several types of intermittent fasting, including one meal per day, the 5/2 method, which involves five feast days and two days with restricted calories, and alternate-day fasting. Fasting is nothing new. For a month every year, practicing Muslims celebrate Ramadan by fasting from sunrise to sunset, and it’s a part of many other major religious traditions. But is it healthy and effective to restrict eating or fast on a regular basis? It…  read on >

Fish is a delicious, lean protein with healthy fats, but many people are afraid to cook it and save it for when dining out. Whether you avoid cooking fish because you’re concerned about causing a fishy odor in your kitchen (which only happens when the fish isn’t fresh) or the calories of typical breaded and fried fillets, a nifty technique using parchment paper can solve both dilemmas. What’s more, cooking fish in parchment paper also makes for speedy clean-up. Of course, it’s important to start with fresh fish. A white fish like tilapia, readily available at most fish counters these days, should be odorless and have firm flesh that isn’t breaking apart or discolored. Make friends with your fish monger, whether at your supermarket’s seafood counter or a fish store. Regular shoppers tend to get the freshest catch. While you’re at the market, buy a roll of parchment paper. You’ll find it in the baking aisle or the foil and plastic wrap section. Once you have it in your kitchen, you’ll find many uses for it, such as lining baking sheets for roasting vegetables. Here’s how to use it for baking virtually any type of fish. Note: While this recipe is for small individual fillets, you can use a single, longer piece of parchment for larger fillets or even a whole fish. No-Muss, No-Fuss Baked…  read on >

More and more research supports the health benefits of the Mediterranean diet, the way of eating followed by people who live in countries around the Mediterranean Sea, such as Greece and Italy. Various studies have indicated that it may help ward off Alzheimer’s disease and other changes related to thinking and memory. It may also reduce your odds of getting type 2 diabetes. And eating this way when you’re younger can increase your chances of living past 70 without a chronic illness. While some studies have cast doubt on its seemingly infinite health benefits, more definitive evidence of its value was announced in December 2018 in a study done at Brigham and Women’s Hospital and Harvard Medical School. Researchers found that among women who most closely followed the diet, heart disease was cut by more than 25 percent. It’s also important not to lose sight of the big picture: Because it’s a diet that relies on fresh food rather than packaged or processed choices, it can be a healthful way for everyone to follow general nutrition guidelines for wellness. One aspect that people like about the Mediterranean diet is its flexibility — it’s more of a style of eating than a strict regimen. That means that, within the parameters of what’s acceptable, you have many choices and can build your own daily menus. The Core…  read on >

Are you a sugary soda junkie? If you’re ready to kick the habit, know that the answer isn’t diet sodas. Following up on research that calls the safety of these artificially sweetened drinks into question is a February study published in the journal Stroke that found for women after menopause, drinking more than one diet soda a day was associated with an increased risk for stroke or heart disease. For tasty thirst quenchers, try these easy and better-for-you swaps. Water is great, but if you’re a soda drinker, you want the fizz. So don’t take the bubbles away, but do start with sodium-free sparkling water or seltzer. It hydrates like plain tap water but has the same mouth feel as soda. With this one simple swap, you’ll save hundreds of calories weekly as you trim your sugar cravings and your waistline. Used to the sweet taste of fruity sodas? Rotate among four flavor additions to your sparkling water that give a hint of sweetness along with refreshing aroma: Lemon twist, lime twist, four or five crushed raspberries (fresh or frozen) and vanilla extract. Adding a teaspoon of extract to your seltzer creates a taste similar to old-fashioned cream soda. Are you more of a cola connoisseur? Sugary sodas might give you a lift at first, but then leave you crashing a few hours later. Instead,…  read on >

You already know that iceberg lettuce is low on taste and nutrients, but even the best greens can use a punch of flavor to keep your taste buds interested. Here are two ways to enjoy spring greens. Peppery arugula is full of flavor and super low in calories, and it makes a great base for a zesty salad. One of the first greens to appear each spring, arugula pairs well with berries, making this strawberry dressing the perfect complement to its spiciness. Arugula With Strawberry Pepper Dressing 1/2 cup strawberries 2 tablespoons olive oil 2 tablespoons balsamic vinegar 1 tablespoon honey 1/2 teaspoon each salt and freshly ground black pepper 6 cups arugula 4 artichoke hearts, sliced thin 4 small shallots, sliced thin Place the strawberries, olive oil, balsamic vinegar, honey, salt and black pepper in a blender. Process until smooth. Divide the arugula among four plates and top with equal amounts of sliced artichoke hearts and shallots. Drizzle with dressing and serve immediately. Yield: 4 servings For more salad variety, step up to mesclun, a mix of baby greens like romaine, kale, beet greens and spinach — all bursting with vitamins and minerals. This blueberry balsamic dressing imparts a sweet flavor and an antioxidant boost while fresh goat cheese adds protein and richness. Mesclun Salad With Honey Blueberry Dressing 1/4 cup fresh or frozen…  read on >