Meatless meals: The benefits of eating less meat

Meatless meals: The benefits of eating less meat
By Mayo Clinic staff

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Original Article:http://www.mayoclinic.com/health/meatless-meals/MY00752/?utm_source=FeaturedTopic&utm_medium=email&utm_campaign=HouseCall&pubDate=March%201,%202010
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Meatless meals: The benefits of eating less meat
You can eat healthfully without spending a lot. One way to achieve healthy savings is to serve meat less often.
By Mayo Clinic staff

It can be challenging to serve healthy meals on a budget, but with planning you can eat better for less. Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains — instead of meat, which tends to be more expensive. Meatless meals also offer health benefits.

The health factor
A plant-based diet, which emphasizes fruits and vegetables, grains, beans and legumes, and nuts, is rich in fiber, vitamins and other nutrients. And people who eat only plant-based foods — aka, vegetarians — generally eat fewer calories and less fat, weigh less, and have lower cholesterol levels than do nonvegetarians.

Just eating less meat has a protective effect. A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (114 grams) of red meat or more daily were 30 percent more likely to die of any cause over 10 years than were those who consumed less. Sausage, luncheon meats and other processed meats also increased the risk. Those who ate mostly poultry or fish had a lower risk of death.

How much protein do you need?
The fact is that most Americans get enough protein in their diets. Adults generally need 10 to 35 percent of their total daily calories to come from protein. Based on a 2,000-calorie-a-day diet, this amounts to about 50 to 175 grams a day. Of course, you can get protein from sources other than meat — sources that are often less expensive. Take a look at these examples:

Eggs. A large egg has 6 grams of protein. At $2.16 for a dozen, a gram of protein from eggs costs 3 cents.
Milk. A glass of milk has about 8 grams of protein. At $2.60 a half-gallon, that's a little more than 4 cents per gram of protein.
Cottage cheese. Many cheeses are high in fat, and high priced, but cottage cheese provides a healthier alternative. And at $2.50 a pound (0.5 kg), a gram of protein from cottage cheese costs a little less than 5 cents a gram.
Tofu. At $2.00 a pound (0.5 g), you pay just 6 cents for a gram of protein.
Try meatless meals once or twice a week
You don't have to go cold turkey. Instead, try easing into meatless meals. Consider going meatless one day a week. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. Plan meals that feature entrees you like that are typically meatless, such as lasagna, soup or pasta salad. Or try substituting the following protein-rich foods for meat in your favorite recipes:

Beans and legumes — great in casseroles and salads
Vegetarian refried beans — good substitute for meat in burritos and tacos
Tofu — perfect addition to stir-fry dishes
When meat is on the menu
When your meals include meat, don't overindulge. A serving of protein should be no more than 3 ounces (85 grams) — or about the size of a deck of cards — and should take up no more than a fourth of your dinner plate. Vegetables and fruits should cover half your plate, with whole grains filling in the rest.

Flexing for your health
The term "flexitarian" has been coined to describe someone who eats mostly plant-based foods but occasionally eats meat, poultry and fish. That kind of healthy eating is the heart of the Mediterranean diet — which limits red meat and emphasizes fruits, vegetables, legumes, whole grains and healthy fats — and has been shown to reduce your risk of cardiovascular disease and other chronic conditions. Why not work on your flexibility and start reaping some healthy benefits?

The Importance of Being Moderate in Doing Everything (draft)

The Importance of Being Moderate in Doing Everything

1. A lady died of crying broken-heartedly at the feet of tax-collectors at a farmer's market when she was asked to pay a heavy tax for selling her pig.

2.

The Importance of Moderation in Eating, Drinking

The Importance of Moderation in Eating and Drinking

1. A librarian newly retired from Queens Public Library died on her way back home on the highway after attending a dinner given by her former colleague. This happened about the year 1999.

2. British Minister of Finance Sir Somebody died in the British Embassey in Beijing at night following an evening banquet give by his Chinese hosts.

3. A miner in Tangshan before the earthquake of 1976 died after eating two mfried meat pancakes for breakfast. He should have been able to avoid this ttragedy by drinking one or two cup of water before eating the meat pancakes.

4. Xie Jin, the Famous film director, over 80, died in his hotel room in his hometown after the re-union dinner banquet with his classmates and hometown folks. He had drank and ate too much, doctors guessed.

5. Ma Ji, the cross-talk show actor, died in the morning between 9 to 10 o'clock. One of his closest friends disclosed that Mr. Ma ate noodle with fried bean butter with minced meat.

6. Hu Yaobang, the General Secrectory, ate too much for breakfast to prepare the political bureau meeting which was expected to be long, suffered a heart attack during the meeting. While in the hospital his conditiions improved a lot. But one morning after eating some watermelon, he died. The doctor said later that watermelon was good for the patient, but the nurse gave him too much.

7. Mr. Yang, A medical doctor and professor of a university Medical school in China, shortly after he came back from the countryside forced labor in the late 1970s, was very happy and excited at the welcome-back dinner with his friends, and drank and ate too much; consequently died at the dinner party. After he drank and ate for a while, he told his friends at the party that he felt dizzy and stomach uncomfortable; then he went to another room and lied on a couch sofa. His friends thought he needed a break, and did not take his complaint seriously. However, by the end of the party, his friends found him dead on the couch. After his death, the autopsy results: Acute pancreatitis(急性胰腺炎). To prevent such tragedies to happen, drink and eat moderately and know how much you can consume and stop drinking and eating when he feel half full. Also be active after eating, for example, walking is a best, even steping back and forth on the same location is good for the stomach and pancreas.

8. A Canadian marathon athlete drank too much water before the race and died during the race.

9. Uncle Gao Tiejun died after eating a nice and big dinner cooked by his nephew's wife. After eating he felt very uncomfortable in the stomach and walked in the courtyard of the nursing home in the evening; but he was found dead in the morning by the nursing home workers.

10. Father suffered a stroke after eating a beautiful and rich dinner cooked by his daugher-in-law and died a month later in the hospital .

11. Ke Qingshi, the former mayor of Shanghai, died of Acute pancreatitis(急性胰腺炎) after a banquet and he ate some peanuts in addition at night on 0/04/1965. The pancrea is the master holding your life and death opportunity after eating meals.

Here are simple ways to take control Heart Disease

In the US, heart disease is a leading cause of death for both men and women. This month, join millions nationwide to lower your risk for heart disease or manage a heart condition.

Here are simple ways to take control:

Keep a healthy diet. Eat plenty of fruits, vegetables, whole grains and lean meats. Avoid high-fat foods, such as cold cuts, whole eggs, regular butter or margarine and prepared salad dressing.
Choose low-fat or fat-free dairy foods, such as fat-free cheese, plain low-fat yogurt, and skim or 1% milk.

Limit your salt intake. Many frozen and canned foods are high in sodium (salt). Check food labels on these items for sodium contents.

Limit alcohol intake. Women should have no more than one drink per day. Men should have no more than two drinks per day.

Take steps to lower stress. Try taking a walk or listening to music.

If you are overweight, lose weight sensibly. Talk with your doctor about your weight and diet before starting a weight-loss program.

Exercise regularly. Try to exercise five days a week or more. Share your exercise plan with your doctor before starting a fitness program.

If you smoke, get help to quit!

If you live in New York State, you can call the New York State Smokers' Quitline at 1-866-NY-QUITS
(1-866-697-8487). If you are deaf, hard of hearing or speech impaired, call the NY Relay Service at 711 (voice or TTY). If you live outside New York State, you can call the National Quitline at 1-800-QUIT-NOW (1-800-784-8669).

Know Your Heart-Healthy Numbers!
At each doctor's visit, ask your doctor to check your:
Height, weight and body mass index (BMI). BMI is a number that tells you if your weight is healthy.
Blood pressure. A blood pressure reading shows if there is strain on your heart or artery walls. If your numbers are above normal (higher than 120/80 for adults), talk with your doctor about lifestyle changes and medicine that may help lower them.
Cholesterol levels. Follow your doctor's advice if you need to lower your cholesterol.
Take time to schedule and keep appointments with your doctor to talk about your risk factors and concerns. If your doctor prescribes medicine, remember to take it exactly as ordered.

six ways you can control heart disease

Here are six ways you can control and help prevent many of the risk factors for heart-related illnesses:

1. Exercise regularly. Biking, swimming and other types of aerobic exercise are great for your heart. Consult your doctor before beginning an exercise program.

2. Balance your diet. Make smart food choices, such as eating plenty of fruits, vegetables, whole grains and low-fat dairy products. Avoid items high in calories, sodium, and saturated and trans fats.

3.Stay at a healthy weight. A quick body mass index (BMI) assessment can tell most people if they are at a healthy weight. It's important to discuss your weight and BMI with your doctor. For many, losing just 10 percent of body weight can significantly reduce heart-disease risk.

4. If you smoke, get help to quit. We want to help you live a tobacco-free life. For support, call the American Cancer Society at 1-866-611-QUIT (1-866-611-7848). TDD users can call 1-866-228-4327. If you are a Medicaid or Family Health Plus plan member, call the New York State Smokers' Quitline at 1-866-NY-QUITS (1-866-697-8487). TTY users can call 711.

5. Know your blood pressure. Speak with your doctor about ways to lower high blood pressure, such as reducing salt in your diet.

6. Control high cholesterol. Have your cholesterol levels checked regularly. If you have high cholesterol, talk to your doctor about ways to lower it, such as getting more exercise and working more nutrients into your diet.

5 Habits to Break Before It's Too Late

5 Habits to Break Before It's Too Late

by Momlogic.com, on Mon Oct 19, 2009 7:03am PDT 172 Comments Post a Comment Read More from This Author » Report Abuse You want to live a long, full life -- to be young and lean forever. But you could be doing yourself more harm than good.

Getty Images
by JJ Virgin

"Someday," you say, "I'm going to get my health back on track, after this next project," or "when I get back from my cruise," or "when the kids get a little older" ... C'mon, you know your list of reasons -- or what I call EXCUSES -- better than I.

Look, if you're waiting for some magical day to appear, you just may be waiting forever. These days do not "show up"; you show up for THEM. I have identified five critical areas, bad habits that many people mindlessly follow. Do you realize that each and every day of your life that you do not reverse these dangerous trends, you get farther and farther from your ultimate goal of living a fulfilling life?

Take a look at each area, determine how you stack up, and then make the fix today:

1) Stealing from sleep: Studies show that a minimum of seven to nine hours of uninterrupted sleep (at night) are essential for health. Sleep is the time when your body repairs and recovers from all of the metabolic processes that your body performs every second. Sleep supports healthy weight management, raises growth hormone, and heals the adrenals. If you are watching TV, working on your PC, or otherwise stimulating yourself so that you are unable to go to sleep by 11 PM, then establish the Power Down Hour and turn to more relaxing activities like baths, light novels, or cuddling with a loved one (or pet!) at least an hour or two before bedtime. Then ... retrain yourself to sleep through the night.

2) Skipping breakfast: How many times do you find yourself dashing out the door to start your day, only to discover that you forgot to eat? Listen, your body has just "fasted" overnight, and in order to fuel yourself for the day (and lower stress hormones), you must eat a balanced meal that includes proteins, fats, and carbohydrates. Otherwise, your body will turn on itself for fuel, and it isn't fat but muscle that it's going to target ... which will cascade into a very nasty sequence of health consequences that will make you fat, old, and tired before your time.

3) Blowing off exercise: If you think you can manage your health and weight through dietary means alone, it won't work. Period. Exercise is crucial for stimulating proper physical and hormonal response necessary for building muscle and bone, burning fat, letting you sleep, keeping you young, giving you energy -- the list is endless. More important is the CORRECT type of exercise, which involves high-intensity interval training, along with resistance workouts. If you can't find 20-30 minutes a day to incorporate these exercises into your life (oh yeah, that is ALL you need, by the way), then you can kiss your health goodbye.

4) Noshing at night: Strapping on the feedbag in the evenings basically signals your body to hold off on burning existing fat stores, raises stress hormones before bedtime, and screws up your body's natural digestive processes at a time when it should be ready to shut down and repair. If you are eating in a hormonally-balanced way during your evening meal, there is absolutely no need to munch afterward.

5) Not counting your beverages: One of the craziest things I encounter in my work is the lack of consideration of high-calorie, high-sugar drinks in the diet. Yes, those healthy "Jumbo Juices," designer coffee slurpees (hey, they may as well be, given all the sugar in them), and those harmless little cocktails every night, especially those fruit-flavored martini and tequila drinks, can really pack on the pounds in a hurry. Make the switch to healthier options like iced green tea -- or, my favorite, Emergen-C -- for some sparkling mineral replacements that not only satisfy, but also fuel and nourish!


JJ Virgin, PhD, CNS is a celebrity health and nutrition expert, author, public speaker and media personality. She is internationally recognized as the creator of the Weight Loss Resistance Revolution™ and trains other health care professionals in her program. JJ is the President of the National Association of Nutrition Professionals, nanp.org.
Read more: http://www.momlogic.com/2009/10/5_diet_habits_to_break_before_its_too_late.php#ixzz0UOGfO7NP

Cholesterol: The top 5 foods to lower your numbers

Cholesterol: The top 5 foods to lower your numbers

Diet can play an important role in lowering your cholesterol. Discover five foods that can lower your cholesterol and protect your heart.By Mayo Clinic staff
Can a bowl of oatmeal help prevent a heart attack? How about a handful of walnuts, or even your baked potato topped with some heart-healthy margarine? A few simple tweaks to your diet — like these — may be enough to lower your cholesterol to a healthy level and help you stay off medications.
Oatmeal and oat bran
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, psyllium, barley and prunes.
Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Ten grams or more of soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas, you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut oatmeal or cold cereal made with oatmeal or oat bran.
Walnuts, almonds and more
Studies have shown that walnuts can significantly reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help keep blood vessels healthy and elastic. Almonds and some other nuts appear to have a similar effect.
According to the Food and Drug Administration, eating about a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease.
But all nuts are high in calories, so a handful will do. As with any food, eating too much can cause weight gain, and being overweight places you at higher risk of heart disease. To avoid gaining weight, replace foods high in saturated fat with nuts. For example, instead of using cheese, meat or croutons in your salad, add a handful of walnuts or almonds.
Fish and omega-3 fatty acids
Research has supported the cholesterol-lowering benefits of eating fatty fish because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots. In people who have already had heart attacks, fish oil — or omega-3 fatty acids — significantly reduces the risk of sudden death.
Doctors recommend eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in mackerel, lake trout, herring, sardines, albacore tuna and salmon. However, to maintain the heart-healthy benefits of fish, bake or grill it. If you don't like fish, you can also get omega-3 fatty acids from foods like ground flaxseed or canola oil.
You can take an omega-3 or fish oil supplement to get some of the beneficial effects, but you won't get all the other nutrients in fish, like selenium. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
Olive oil
Olive oil contains a potent mix of antioxidants that can lower your "bad" (LDL) cholesterol but leave your "good" (HDL) cholesterol untouched.
The Food and Drug Administration recommends using about 2 tablespoons (23 grams) of olive oil a day to get its heart-healthy benefits. To add olive oil to your diet, you can saute vegetables in it, add it to a marinade, or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat.
Some research suggests that the cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But avoid "light" olive oils. This label usually means the oil is more processed and lighter in color, not fat or calories.
Foods fortified with plant sterols or stanols
Foods are now available that have been fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol.
Margarines, orange juice and yogurt drinks fortified with plant sterols can help reduce LDL cholesterol by more than 10 percent. The amount of daily plant sterols needed for results is at least 2 grams — which equals about two 8-ounce (237 milliliters) servings of plant sterol-fortified orange juice a day.
Plant sterols or stanols in fortified foods don't appear to affect levels of triglycerides or of "good" high-density lipoprotein (HDL) cholesterol. Nor do they interfere with the absorption of the fat-soluble vitamins — vitamins A, D, E and K.
The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160 milligrams per deciliter (4.1 mmol/L).
Consider your diet first
Before you make other changes to your diet, think about cutting back on the types and amounts of fats you eat, which can raise your cholesterol. That way, you'll improve your cholesterol levels and health overall.
When cutting fat from your diet, focus on saturated and trans fats. Saturated fats, like those in meat and some oils, raise your total cholesterol. Trans fats, which are sometimes used to make store-bought cookies, crackers and cakes, are particularly bad for your cholesterol levels because they raise low-density lipoprotein (LDL), the "bad" cholesterol and lower high-density lipoprotein (HDL), "good" cholesterol. You should try to limit the number of calories you eat daily to less than 10 percent from saturated fat, and eliminate as many trans fats from your diet as possible.
See Also
Weight loss: 6 strategies for success
Dietary fats: Know which types to choose
Trans fat is double trouble for your heart health
Whole grains: Hearty options for a healthy diet
Main attraction: 10 vegetable main dishes
Color your diet: Fresh fruit 10 ways
Omega-3 in fish: How eating fish helps your heart
Alcohol use: Why moderation is key
Fitness programs: 5 steps to getting started
Quit smoking: Proven strategies to help you quit
Soy: Does it reduce cholesterol?
Eggs: Are they good or bad for my cholesterol?
Top 5 lifestyle changes to reduce cholesterol
HDL cholesterol: How to boost your 'good' cholesterol
Kefir: Can it lower my cholesterol?
Pomegranate juice: Can it lower cholesterol?
Nuts and your heart: Eating nuts for heart health
Menus for heart-healthy eating: Cut the fat and salt
Heart-healthy recipes

V8 Your Way to 5-A-Day

V8 Your Way to 5-A-Day

By Jennifer Gruenemay, ACE-Certified, Special to LifeScript
Published May 24, 2009
If eating 3-5 servings of veggies every day has you feeling like you couldn’t possibly shove another broccoli spear down your throat, don’t throw in the towel just yet. I have a secret weapon: A tall glass of V8 juice. V8 100% Vegetable Juice has only 50 calories per 8-ounce serving, and takes care of two full servings of your daily recommended intake of vegetables. Which vegetables, you ask? V8 is made from a mixture of tomatoes, beets, celery, carrots, lettuce, parsley, watercress, and spinach. In other words, V8 juice is a super-rich source of vitamins (such as A, C and E), minerals (such as calcium, potassium and magnesium) and antioxidants (especially lycopene). Drinking 8-ounces of V8 juice before your biggest meal could also help to curb your appetite. Much like eating a salad before dinner, drinking a 50-calorie glass of V8 juice may help you eat 100 fewer calories from your main meal. That makes this nutritiously tasty drink a big winner in my book.

Good Article: Fight Arthritis: 10 Foods That Help and Hurt

Fight Arthritis: 10 Foods That Help and Hurt

By Dorothy Foltz-Gray, Special to LifeScript
Published May 27, 2009

Food can’t cure arthritis, but it can make the disease less painful – or worse. In recognition of National Arthritis Month, find out which 7 foods will help your aching joints and the 3 noshes to avoid. Plus, test your osteoarthritis smarts with our quiz…
People who suffer from arthritis are very familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.
“Food is not a panacea, but some foods can make your joints healthier,” says Leslie Bonci, R.D., director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburgh.
You may not be able to toss your Tylenol, but a diet rich in these foods can make you healthier and maybe lighter. After all, every pound you carry around your belly puts 10 pounds of pressure on your joints.
Here are 7 foods to stock up on:
Good Foods

Good food #1: Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds
Why it helps: Omega-3s decrease the production of certain chemicals that spread inflammation, plus they inhibit enzymes that trigger it – “a dual benefit,” Bonci says. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
When the Women’s Health Study followed 30,000 women for 11 years, researchers found that those who got less than 200 international units (IU) – about 3 ounces of sardines – of vitamin D a day from their diet were 33% more likely to develop rheumatoid arthritis than women who got more.
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal.
Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.

Good food #2: Extra-virgin olive oil
Why it helps: It contains an anti-inflammatory ingredient called “oleocanthal,” which blocks enzymes involved in inflammation. About three tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up.
“Since olive oil’s not calorie-free (one tablespoon has 119 calories), don’t douse your food with it,” Bonci warns.
How much to eat: One tablespoon a day on salads, bread or vegetables.

Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods
Why it helps: Vitamin C protects collagen, a major component of cartilage. And inadequate amounts of it may increase your risk for some kinds of arthritis, such as rheumatoid arthritis.
A Canadian study of 1,317 men found that those who got 1,500 milligrams of vitamin C through food or supplements daily had a 45% lower risk of gout (a painful arthritic condition also known as gouty athritis) than those who had less than 250 milligrams a day.
But don’t shoot for such high doses if you have osteoarthritis. Duke University researchers found that animals who took high doses of vitamin C – the equivalent of 1,500-2,500 milligrams a day in humans – over eight months suffered worse knee osteoarthritis. So moderation is key.
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements:
“Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement,” Bonci says. Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.

Good food #4: Brazil nuts
Why they help: Brazil nuts contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna. For instance, a 2005 study at the University of North Carolina found that the participants with the highest levels of selenium had a 40% lower risk than those with the lowest levels. Low selenium may also be linked to rheumatoid arthritis. The mineral helps antioxidants clear out cell-damaging free radicals, aids the regulation of the thyroid gland and may prevent cancer.
How much to eat: 55-200 micrograms a day. If you don’t like Brazil nuts or tuna, you can get 32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a cup of cooked oatmeal.

Good food #5: Onions and leeks
Why they help: Onions and leeks contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do. But research is limited, Bonci says. Even as an antioxidant, onions fight cell damage and are heart-protective.
Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.
How much to eat: One-half cup of a high-quercetin food a day.

Good food #6: Tart cherries
Why they help: “This wives’ tale now has science to back it up,” Bonci says.
A new University of Michigan study suggests that a diet plump with tart cherries can cut inflammation in animals by 50%. And a 2009 human study at Baylor Research Institute in Dallas found that 56% of patients with osteoarthritis had more than 20% improvement in pain and function after taking cherry pills for eight weeks.
The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.
How much to eat: Eight ounces of tart cherry juice or a half-cup of cherries, which you can buy frozen, canned or dried, but not fresh.

Good food #7: Green tea
Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of rheumatoid arthritis. One study at the University of Michigan found that a compound called epigallocatechin-3-gallate (EGCG) lowers production of inflammation-causing substances in the body that cause joint damage in rheumatoid arthritis sufferers.
How much to drink: Three to four cups a day. Skip the decaffeinated version, which robs the tea of some of the helpful nutrients. “Green tea won’t take all your pain away,” Bonci says, but it can help.

Foods to Avoid
Bad food #1: Shellfish, red meat (only if you have gout)
Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints. Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. So these are food no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads. (But is that last one really a hardship?)
Swap them for: No more than 5-6 ounces of lean meat, poultry or fish a day. Need protein? Serve up some beans instead. Along with protein, they offer muscle-relaxing magnesium and bone-building calcium.
Bad food #2: Certain vegetable oils
Why they hurt: Sunflower, safflower, corn and soybean oil are high in omega-6 fatty acids, which increase inflammation.
Swap them for: Watch out: These oils are prevalent in U.S.-made baked goods and snacks. Instead, switch to healthy olive or nut oils.
Bad food #3: Sugar
Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar also is high in calories, which leads to weight gain and added pressure on your joints.
Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.
Are You Bad to the Bone? For years, you’ve been the first one on the tennis courts, the weekend hiker, the intrepid gardener on your knees for hours. While all those activities are great for you, they can also be hard on your joints. Find out how much you know with this osteoarthritis quiz.
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The most important buddy you need is you

The most important weight-loss buddy you need is you. You’re the only one who has the power to take complete control of your life, so it’s YOU who needs to be nurtured and cared for. Don’t be afraid to put numero uno (that’s you!) first. After all, who feeds you? Who determines whether you exercise in the morning? Who puts you to sleep? Who makes the decision to eat right? You! Therefore, it’s you who must become your own greatest ally and friend. Only then will you ignite your deepest motivation to take better care of yourself and treat yourself with the greatest care and respect. Once you do this, others will feel more able to unconditionally nurture, comfort and support you. To become your own greatest friend, there are three steps you must take: 1. Accept your current self (no matter what) 2. Find your "Passion Reason"3. Use a journal to express your feelings