What to know about the 'Harvard diet' |
In 2011, Harvard University nutrition experts created a plan called Harvard's Healthy Eating Plate, which breaks down how to create a balanced meal. "In terms of major chronic diseases like prevention of cardiovascular disease, different types of cancers [and] Type 2 diabetes, this way of eating is going to be helpful to prevent those diseases that are common in America, and the world," says Lilian Cheung, lecturer on nutrition at Harvard's school of public health. The diet consists of six components: - Vegetables and fruit should be prominent in most meals and take up about half of your plate. A potato is not considered a vegetable from a nutrition point of view.
- Opt for whole grains, not refined grains. Whole grains like oats, quinoa and brown rice have more vitamins and minerals, and won't raise your blood sugar.
- Eat healthy proteins. Limit red meat and processed meat consumption. Instead, try fish, chicken, beans or even nuts.
- Cook with healthy oils. Avoid consuming unhealthy trans fats by reaching for oils like olive oil, sunflower oil, or canola oil, as opposed to margarine.
- Cut out milk. It's no longer recommended that milk be a significant part of a healthy diet. It's better to drink water, coffee, or tea.
- Get moving. An important part of the eating plan is to exercise every day. This could be a fitness class or even a brisk walk.
"We're all aging, and we should form good habits while we are young so they become part of our habit and our routine," Cheung said. |
This Week We Tried: Spa treatments for better sleep This month, Equinox Hotels launched a program called The Art + Science of Sleep, which they describe as a "science-backed" approach to help guests have deep, restorative rest. The package costs $1,850 and includes a two-night stay at their Hudson Yards location, plus two wave table and cryotherapy experiences. In honor of National Sleep Awareness Month, I decided to try two of the spa services: the infrared sauna and the wave table. The infrared sauna reaches between 120 and 130 degrees and has infrared lights in the ceiling. It was pretty successful at making me tired. The wave table, though, was a different story. Equinox claims that 30 minutes can replace three hours of sleep. You're given headphones that play frequencies to match your brain, which gave me a bit of a headache at first. I left feeling pretty tired and struggled not to fall asleep on my train ride home. But the effectiveness of the sauna and wave table on my sleep became really clear when I went to bed that night. I slept almost 12 hours, from 11 p.m. to 10 a.m., and I felt like I could sleep even longer. — Health reporter Renée Onque |
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How to Talk to People: 3 words you might be using the wrong way |
How you communicate can make you sound smarter, but only if you're using words correctly. Kathy and Ross Petras, who have authored several books on grammar and host the podcast "You're Saying It Wrong," say many people improperly use words in an attempt to seem more intelligent. That ends up having the opposite effect. "You wanted to sound smart, so you used a word you thought would impress people — but instead ended up looking like you had no idea what you were talking about," they wrote for CNBC Make It. Here are three words people often misuse: - Alternatively vs. Alternately: Alternatively refers to one or more choices or possibilities; alternately refers to two or more things happening after each other.
- Explication vs. Explanation: Explanation is a general word meaning to explain something that's not clear; explication is a more technical word meaning to carefully tease out deeper meanings, usually with literary texts.
- Disinterested vs. Uninterested: Uninterested means not showing engagement; disinterested means impartial, free from bias.
See what other words you might be misusing here. |
Speed Read: The No. 1 retirement challenge, according to 85-year-old Harvard study |
In 1938, Harvard researchers decided to conduct a study that would seek to answer the question, "What makes us happy in life?" They gathered health records from more than 700 people and had them answer a series of questions every two years. One topic they inquired about was retirement. Based on survey responses, the biggest challenge people face in retirement wasn't financial stress or health problems, but not being able to replace the social connections that had sustained them for so long. Experts agree that to retire happy, you should invest in your relationships now. - How can you create more meaningful connections? To start, ask yourself these questions:
- Who are the people I most enjoy working with, and what makes them valuable to me? Am I appreciating them?
- What kinds of connections am I missing that I want more of? How can I make them happen?
- Is there someone I'd like to know better? How can I reach out to them?
- If I'm having a conflict with a co-worker, what can I do to alleviate it?
- Who is different from me in some way (thinks differently, comes from a different background, has a different expertise)? What can I learn from them?
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