Happy 2016! It’s a new year, which makes it a great time to set goals, resolutions, and be the best version of yourself. While only 45% of Americans make new years resolutions, the beginning of a calendar year serves as a natural time to take pause, reflect, appreciate the present and plan for your next steps.
A study by the Statistic Brain Research Institute showed that the most popular new years resolution this year is to ‘lose weight.’ While many people share this goal, it can be attained in hundreds, really thousands, of ways. This week, we will discuss healthy dietary options, and how your eating choices affect more than just your dress size.
The Mediterranean Diet
Why should I adopt a MedDiet?
The Mediterranean Diet is known to reduce risk for cardiovascular disease, by turning on beneficial genetic pathways. Clinical trials have shown benefits in reducing the risk of atherosclerosis and hypertension, decreasing oxidative stress, high sensitive CRP and interleukin 6. Because of these reasons, the MedDiet is one of the best strategies for disease prevention.
What is it?
A diet full of fresh vegetables, fruits, good fats and oils (olive oil, avocados), fish, eggs, whole grains and rare poultry. Don’t forget yogurts for a good source of dairy, plenty of water, and herbs with antioxidant properties. For more information on how to get started on a MedDiet and what to implement, check out http://www.health.com/health/gallery/0,,20718485,00.html.
The Pritikin Diet
Why Should I Adopt a Pritikin Diet?
A report by the Annals of Internal Medicine showed that the Pritikin Diet can reduce the risk of cardiovascular disease by as much as 30-35%. In a meta analysis of over 1,000 hypertension patients, 55% of patients on the Pritkin Diet no longer needed any pharmaceutical intervention to control their blood pressure. A study of 864 Type 2 Diabetics found that 74% of patients on oral medications were free of medications with normal blood sugar levels after three weeks of this diet. In the same study, 44% of patients on insulin were able to discontinue their insulin after implementing the Pritikin Diet.
What is it?
Forget the middle aisles of the grocery store. This diet is all about fresh vegetables and nature’s natural ingredients. Nathan Prtikin, the creator of the diet, emphasizes unprocessed foods such as fruits, legumes, whole grains, starchy vegetables, lean meat and seafood. For more information and meal plans, check out https://www.pritikin.com/healthiest-diet/pritikin-eating-plan for details.
The DASH Diet
Why should I adopt a DASH Diet?
DASH diet ranked best diet for 6th year in a row by US News & World Report. Originally designed to lower blood pressure, the DASH diet is also very effective for weight loss, lowering cholesterol, and managing or preventing diabetes.
What is it?
Whatever your resolutions are, diets that implement a more whole food/plant based diet will benefit your cardiovascular risk factors and help you lose those unwanted pounds. For more information regarding diet and lifestyle medicine, contact our office.