The Gym Class, Reinvented

Wednesday, August 17, 2011 0 comments

By Ryan HalversonDETAILS

Health clubs and trainers are embracing the intense half-hour session. Here are the best group-fitness options.
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    • Equinox
    • The Sports Club/LA
    • BodyFi
    • David Barton
    • Reebok Sports Club
    • Bird Rock Fit
    • Crunch Fitness
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Equinox

CITY: New York, Chicago, Los Angeles

CLASS: ViPR


What distinguishes this class is its primary tool, a large rubber cylinder (known as a ViPR) that is said to be the "evolution of free weights."

More from DETAILS.com:

Diabesity: What is it and are you at risk?

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By Kerri-Ann Jennings, R.D., Associate Editior-Nutrition forEatingWell Magazine

By 2020, one in two Americans could have diabetes or prediabetes (borderline diabetes) and 75% of Americans could be overweight or obese by 2020. These staggering predictions could be the unhealthy reality for many of us if we don't take action, according to two reports released last year.

This epidemic of diabetes and obesity occurring together is being called "diabesity." When I wrote about diabesity in a recent issue ofEatingWell Magazine (where I'm the associate nutrition editor), I explained why obesity is considered a risk factor for diabetes: it makes cells less able to use insulin to bring sugar in from the bloodstream (what's known as insulin resistance—the first step toward diabetes). What's equally fascinating to me, as a registered dietitian, is the fact that some experts think insulin resistance may also lead to weight gain. That's right—when you're already insulin resistant (that is, diabetic or prediabetic), then it can be even harder to lose weight. (Try this 28-Day Meal Plan for Diabetesto help you slim down and keep your blood sugar in check.)

It sounds grim, but there's good news. Lifestyle choices that we make every day can lower our risk for diabesity, aid weight loss and help slow the progression of diabetes. Don't be part of a statistic by following these tips for a healthy lifestyle:

1) Aim for or maintain a healthy weight. Stepping on the scale is the first step to seeing where you are in terms of weight and where you want to go. Not only that, research shows that regular weigh-ins can help people maintain their weight. A healthy weight is defined as having a body mass index of 18.5 – 25. (Use this BMI calculator to figure out your BMI.)
Must Read: Shed Up to 2 Pounds in One Week with This Diet Meal Plan

2) Exercise often. You should aim to be active at least 2.5 hours each week (although it sounds more do-able as one lump sum—you could fit it in with just one hike a week—the current recommendation is usually stated as "30 minutes of moderate-intensity exercise 5 times a week"). If you're not currently exercising, start small. Taking a 10-minute walk each day is a good start—build up the minutes or take 3 walks to meet your exercise quota. If you are already getting those 150 minutes in, either up the intensity or the minutes. Recent research found that women who did 40 minutes of moderate-intensity workouts 5 days a week (or who exercised harder for less time) throughout their twenties and thirties were able to ward off weight gain in their forties better than those who exercised less. Think it can't be done? Try incorporating these 6 ways to exercise without even knowing it into your day.

3) Eat lots of fruits and vegetables. The new USDA MyPlate tool/icon shows that half your plate should be fruits and vegetables. Filling half your plate with vegetables and some fruits is a great way to meet your daily recommended intake. For a 2,000-calorie diet, you should be aiming to eat at least 4.5 cups of fruits and vegetables a day (that's the equivalent of an apple, a cup of sliced cucumber, half of a baked sweet potato, a cup of grapes and a cup of lettuce—since lettuce is leafy, 1 cup counts as a ½-cup serving). Fruits and vegetables are packed with vitamins and minerals, tend to be low in calories and are linked with a lower risk of several diseases, including diabetes.

4) Fill up on fiber. Foods that are high in fiber—such as fruits and vegetables, beans and whole grains—deliver a lot of benefits. They're more filling than low-fiber foods, so you can eat fewer calories and still feel satisfied. Fiber also helps to keep your blood sugar stable, which is why high-fiber foods are recommended for diabetics. Men should aim for 38 grams of fiber per day; women should get 25 grams. By choosing whole grains over refined (white bread, white rice) and eating vegetables and fruits with meals and snacks, it's easy to get that amount of fiber each day.

Recipes to Try: Chicken & White Bean Salad, plus More Fiber-Rich Recipes to Help You Lose Weight

What small things do you do daily to stay healthy?

By Kerri-Ann Jennings

Quiz: Do You Make Other People Happy?

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Happyfingers

Happyfingers

As put forth by the Second Splendid Truth:

One of the best ways to make yourself happy is to makeother people happy;
One of the best ways to make other people is to be happy yourself.

Everyone accepts the Second Splendid Truth, Part A; the Second Splendid Truth, Part B often isn't as clear to people. But to focus on Part A here – how do you know if you're making other people happy? What are some signs?

Are the following statements true for you:

  • Do people seem to feel comfortable confiding in you?
  • Do people follow your recommendations?
  • Are you a source of material comfort or security for someone else?
  • Do people whom you've introduced often go on to have a continuing relationship?
  • Do people seem to drift toward you? Join a conversation that you're having, sit down next to you at a meeting?
  • Have you recently been involved in the improvement or growth of an organization, group, or process that involves many other people?
  • Are you providing opportunities for other people – job leads, blind dates, contacts in a new city?
  • Do people whom you hardly remember go out of their way to greet you warmly? Say, the friend of your old roommate, or a former co-worker?
  • Do people seem to want to connect with you -- by making plans or by emailing, calling, or texting?
  • Do people seem energized by you? Do they smile and laugh in your presence?

Notice some items that are not on the list:

  • Do people remember your birthday?
  • Do people give you presents (say, for Mothers' Day, or in recognition of an important milestone)?
  • Do people express appreciation and gratitude for your efforts?

Even if you're making people happy, they don't always respond by making these gestures. (Which can be quite annoying.)

A while back, I posted a quiz, Are you the person whom everyone else finds difficult? It was a lot easier to think of signs that you make people unhappy than you make people happy – perhaps because of thenegativity bias.

What am I missing? I feel like I've overlooked some obvious indicators. What are some other good signs that you make people happy?

* Several months ago, "The Happiness Project" was an answer to one of the questions on the quiz showJeopardy! As you can imagine, this was a tremendous thrill. That episode ran again yesterday, and it was practically as exciting the second time.

* Is your book group reading The Happiness Project? Email me if you'd like the one-page discussion guide -- or the discussion guide for spirituality book groups, Bible study groups, and the like. Drop me a line atgretchenrubin1 at gretchenrubin dot com. Happy reading!

Get Healthy Now! 10 Superfoods You Need to Be Eating

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    • Olive Oil
    • Garlic
    • Edamame and Tofu
    • Dark Chocolate
    • Sweet Potatoes
    • Eggs
    • Lychee
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Olive Oil

Benefits: - Contains heart-healthy monounsaturated fats, which lower bad LDL cholesterol and raise good HDL cholesterol - Rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases

Want a friend on the inside? Add us on Facebook to always stay in touch.

First, let me clarify by explaining that there's a difference between healthy foods and Superfoods. For the most part, most health-conscious people can distinguish the good stuff from the bad stuff. But weight loss is just one, small component that Superfoods have to offer.

As far as health goes, these nutrient-rich choices are good for your heart, brain, skin, immune system and so much more. Prevention came up with a list of 25 Superfoods that we all should incorporate into our daily diets. Click through for 15 to get you started, and be sure to check out the complete list atPrevention.com.

Photos: istock

Dieting Blues

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If you are among the 68 percent of overweight Americans, dieting may seem like your gateway to happiness. The media touts headlines about the population's perpetual weight gain and associated risks. Perhaps your doctor gives you knowing looks or a heart-to-heart each time you step on the scale. And don't forget the billboards, movies and magazines that praise the latest diet techniques particular A-list celebrities credit for their slender thighs or washboard abs.

"Yes," you may think to yourself, "if I just shed the pounds, health, happiness and all of my dreams will be achieved."

But not only are most diets ineffective, according to the National Eating Disorders Association, they often cause anxiety, chronic depressive moods, increased stress and low self-esteem.

 

Lose Weight, Gain Depression?

In a study published in "Psychosomatic Medicine" in 2010, 121 females consumed a restricted-calorie diet or nonrestrictive diet for three weeks. Researchers found that participants who consumed a diet restricted to no more than 1,200 calories per day produced significantly more cortisol -- a hormone associated with abdominal weight gain that the body releases in response to stress.

Another study, published in "Obesity" in 2009, showed increased suicidal tendencies and depressive symptoms among 194 obese participants who followed a weight-loss program, with or without medications, for one year.

Fortunately, much can be done to avoid and reduce the "blahs" associated with dieting, according to Judith J. Wurtman, co-author of "The Serotonin Power Diet," a research-based approach to help people lose weight while taking antidepressants.

Learning where these emotional symptoms derive, and why they occur, may guide you toward making better, wiser lifestyle decisions.

 

So How and Why?

Like the rest of your body, your brain depends on food for fuel, proper functioning and energy. Knowing this, it should perhaps come as no surprise that depressive symptoms linked with dieting may start there.

"Diet-associated depression, anxiety, insomnia and anger are caused by the decrease in [the brain chemical] serotonin following several weeks of avoiding carbohydrates or eating carbohydrates only in combination with protein," according to Wurtman. "Since serotonin can be made only when carbohydrates, except fructose, are eaten with little or no protein, even a diet like Weight Watchers can cause serotonin depletion."

Furthermore, dieters who seek rapid weight-loss results or "quick-fix" solutions may opt for severe calorie restriction, which affects, among other functions, your blood sugar.

"When your blood sugar levels drop, you put your mind in a fatigued state because the brain uses glucose as a source of food," said Sondra Kronberg, a registered dietitian, nutritional director of the Eating Disorder Treatment Collaborative, and National Eating Disorders Association spokesperson. "You then have a dysregulated brain. We then see symptoms like fatigue, anxiety or depression."

Something else to consider is the fact that consuming fewer calories than your body requires for normal functioning puts your body into survival mode, which is the onset of starvation.

"When people starve themselves," Kronberg explained, "they become very anxious, very fatigued, very depressed."

Survival mode reduces your metabolism, too, making way for weight gain and resultant mood problems. You may also experience stress and anxiety regarding social or work events that involve food or in response to food cravings or increased hunger that your diet prohibits you from fulfilling. And you may miss the foods you normally turn to for emotional gratification.

"Most people who diet cut out a lot of their comfort foods," said Kronberg, which are often carbohydrate-based. "They tend to be more mood dysregulated when they don't have foods that make them feel emotionally or behaviorally better."

It is true, however, that dieting can instill a sense of control and proactivity when other aspects of your life have gone awry.

"Maybe they're getting divorced, [having] trouble with kids or finances are not great," said Kronberg. "You feel like you have some meaning and some purpose [in a diet]. And that's not necessarily untrue, but it's not a cure-all."

 

Staying Afloat

Dieting and making healthy dietary changes are not one and the same. In fact, they are often polar opposites.

"Many people feel better about themselves and about their sense of self when they eat healthy," said David Klow, a licensed marriage and family therapist in Skokie, Illinois, and an affiliate psychotherapist at The Family Institute at Northwestern University. "The way we treat our bodies can have an impact on how we feel about ourselves. Are we listening to what our body needs? Are we treating ourselves with kindness and compassion, or are we being punitive and harsh on ourselves?"

He added, "Severe restrictive dieting can have an adverse effect. If one is punishing their body in an attempt to feel better about themselves, it can lead to dissociation and depressive feelings."

So what can you do? First, set realistic goals. Your personal desired weight may not be your physically and emotionally healthiest. Next, aim for a balanced diet that allows for flexibility of food choices -- meaning no foods or nutrient groups are completely off-limits -- and increased exercise.

Steer clear of diets that impose rigid rules or promise miraculous, rapid results. Such diets are difficult to follow and stick to long term, and they can trigger potentially serious side effects and complications, according to the Weight-control Information Network -- including those that disrupt your moods.

"Life and food should be about flexibility and being balanced," said Kronberg. "We have some basic guidelines -- whole [foods] if possible, as un-chemical as possible -- but within that there should be flexibility. If someone tells me they're depressed, I say, 'Are you getting enough protein?' I recommend it almost like an antidepressant and first course of action."

Kronberg also suggests eating in a timely fashion, or every two-and-a-half to three hours, and incorporating enough carbohydrates to avoid depressive moods. If you are overweight and an emotional eater, becoming aware of what motivates your eating behaviors is important.

"You should be listening to your hunger, not eating beyond your hunger," Kronberg said, "and [recognizing] whether you're eating because everyone else is or because you're bored or sad. Ask yourself, am I hungry? If I'm not hungry, what can I do instead? If I'm stressed, what can I do to relieve that?"

Learn to listen to your body and what it's saying. Start by asking questions, which can prompt answers. Eventually, Kronberg assures, you'll get better and better at knowing your body and what it needs and be better able to respond to it.

"Sometimes I want a hot-fudge sundae," she acknowledged. Allowing for that sundae is the flexible part.

To diminish depression, stress and anxiety while managing your weight, Wurtman recommends healthy carbohydrate sources in measured quantities for increased serotonin levels.

In addition to boosting feel-good brain chemicals, healthy carbohydrate sources -- such as whole grains, fruits and vegetables -- are rich in fiber, which increases fullness and blood sugar balance between meals. Because they contain more nutrients than refined grains like white flour, whole grains may also help prevent nutrient deficiencies.

A healthy, balanced dietary lifestyle paired with exercise may not seem as exciting, fast paced or miraculous as the latest diet splashed on magazine covers, but it can provide the most emotional fulfillment and weight-management success long term, while saving you from much of the opposite.

Perhaps the old adage, "Eat, drink and be merry," bodes well for weight-loss seekers. And making it your personal mantra, with the addition of emphasizing whole foods and exercise, may help minimize your weight-control blues.

By:  August McLaughlin

Why We Should Swear Like Nobody's Listening (When We Need To)

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Photo: Thinkstock

Photo: Thinkstock

By Corrie Pikul

The last time you dropped a can of stewed tomatoes on your foot, what did you yelp? We bet it wasn't "banana split!" or "lox!" or some other neutral word. A popular study that came out a few years ago confirmed what most of us instinctively know when it found that participants who swore while their hand was submerged in a bucket of ice water were able to endure the pain longer than if they didn't swear, or if they shouted nonnaughty words. However, new research suggests that cursing comes with complications, especially for certain women.

RELATED: The Hidden Benefits of Anger, Cursing and Negativity

A small yet interesting study of 34 middle-aged women (some with rheumatoid arthritis, some with breast cancer), published in the May issue of Health Psychology, found that the women who frequently swore in the company of others turned out to be women who were less likely to feel that people sympathized with them and felt their pain (and this had the power to make them feel even more depressed). "Would middle-aged men—or, for that matter, women of a younger, more swearing-prone generation—feel the same way?" asks Boing Boing. "There's a possibility that this study could have more to say about what middle-aged women expect from themselves, or who other people expect them to be."

RELATED: The Power of Negative Thinking

You know who doesn't care who other people expect her to be? Helen Mirren, who is one of the classiest cursers we've ever seen (watch her drop the f-bomb with aplomb). Dame Helen is a great example for those who are hesitant to harness the power of swear words when they need it most. Maybe if we were more accustomed to seeing and hearing women express themselves (uncensored!), we'd be less worried about what we shouted when we put our own hands in ice water...or on a molten steering wheel, or in the hinge of a door, or on a hot pan handle. In other words, if we got caught trying to ameliorate the ordinary pains of domestic life.

Is that a mole, or a third nipple?

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We're all on guard for the occasional, embarrassing nip slip. But could we be showing a little more than we bargained for without even knowing it?

That little round mark below your breast, near the bottom of your rib cage. It looks like a mole, but it may actually be an extra nipple.

Relax—they're usually non-functional. And they're a lot more common than you might think. About 1 in 50 women have them, and about 1 in 100 men. They usually appear on the chest, along the "milk line"— picture an invisible line running from each armpit, though the breasts, and down to the groin. Yes, kind of where the extra teats would be on a non-human animal—but not always.

In May, 2006, a 22-year-old Brazilian woman asked her doctor to check out a strange growth on the bottom of her foot and found out that she had a fully developed nipple "in the plantar region of her left foot," according to a report in the journal Dermatology Online. The nipple, pictured here (safe for work, we guess!) was "surrounded by areola and hair," and though there was some fatty tissue beneath it, there was no glandular tissue, making it a "pseudomamma" and not a rogue breast.

The foot is a first. According to Dermatology Online, random extra nipples have been found on the back, face, shoulder, and thigh before, but never on the bottom of the foot. Apparently, the growth did not cause the woman any pain. (Breast cancer can develop wherever there is breast tissue, though, even if it's in an unconventional place. And extra nipples, even ones tiny enough to pass for moles or freckles, can sometimes be signs of heart defects or kidney problems. So it's worth watching out for.)

In some cultures, they're considered a sign of virility (in men) or fertility (in women), Jezebel points out. In other cultures, extra nipples—also called "accessory nipples" (!) or "supernumerary nipples"—were considered a mark of evil. Witches were said to use them to suckle demons, and some people still refer to them as "witches nipples."

In pop culture, however, they seem to be getting popular. Mark Wahlberg has one. So does Zac Efron. Carrie Underwood talked about hers during her "American Idol" audition. And Lily Allen showed hers off on Australian TV.

How Fit Are You? 3 Easy Ways to Find Out

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By Karen Asp

You don't have to be an iron woman to reap the benefits of physical activity, but you do have to keep your body moving. Find out where you fall on three fitness scales compared with other women in the same age group.* If you score low, don't sweat it. Follow the advice below and you should see results in a few weeks' time.

* If you've been inactive or have medical conditions, check with your doctor first. These tests were developed by the American College of Sports Medicine and the Cooper Institute.

RELATED: 3 Types of Exercise You Need to Stay Fit

1. Aerobic Fitness


The Test:

Walk one mile as fast as you can and time yourself with a stopwatch.
Aerobic Fitness Chart

How to Improve:
Start logging 30 minutes of moderate aerobic activity (the equivalent of walking at a three-mile-per-hour pace) five days a week. Boost the amount of activity by 10 percent each week, and build the intensity. For instance, you might spend ten minutes alternating between fast and moderate walking.

RELATED: Get Really Motivated to Exercise

2. Upper-Body Strength


The Test:

Do as many modified push-ups (with your knees on the floor) as you can. When you start to lose perfect form (if your back sags, for example), stop.
Aerobic Fitness Chart

How to Improve:
Begin by strength training three times a week on nonconsecutive days. Shoot for eight to 12 push-ups at first, and over time, build to two to three sets.

RELATED: Smart Moves: O's Foolproof 4-Month Fitness Plan


3. Flexibility


The Test:

Place a yardstick on the floor and put a long piece of masking tape at the 15-inch mark, perpendicular to the stick. Sit with your heels on the near edge of the tape about a foot apart, with the yardstick centered between them. Slowly reach your arms forward, palms down. Release and repeat. Record your top distance.
Aerobic Fitness Chart

How to Improve:
Stretch daily. Stand with one leg extended in front of you, your heel on the floor or a low step. Hinge forward from your hips, keeping your back straight, until you feel a gentle stretch in the back of your leg. Hold for 30 seconds, and repeat two or three times on each leg. This may help with lower- back pain, which is often linked to tight hamstrings.

The standing abs workout

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It's true: Standing moves engage more muscles.  Challenge your core with a fast belly-tightening routine you can do on your feet.

When you want to sculpt lean, sexy abs, doing crunches is highly overrated. Why? On-your-back moves target just one part of your midsection and leave out the deep-lying muscles that cinch in your waist. This upright abdominal workout, created by Bernardo Coppola, a celebrity personal trainer in L.A., engages all the muscles you need for a bikini-worthy middle--minus the neck strain.

What to expect: You'll be strengthening your entire core, the dozens of muscles that make up your hips, pelvis, lower back, and abs. And this will improve your posture and ensure you perform everyday tasks, such as lugging heavy grocery bags or running to catch a bus, more efficiently. Complete three or four sets of each exercise as instructed, resting for 30 seconds between sets, two or three times a week.

Top Fat-Burning Workouts for Women

5 Things You Didn’t Know About Cravings

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5 Things You Didn’t Know About Cravings

5 Things You Didn't Know About Cravings

Ever wonder why you want a piece of chocolate every day at 3 p.m.? Or why once you eat one potato chip, you can't help but eat the entire bag? While there aren't any clear-cut answers, there is some insightful research on how you can take charge of your cravings. Read on for a few tips to consider next time you feel the urge to indulge.

1. Cravings aren't always about what your body is lacking.
Theories abound as to the underlying causes of cravings. Some experts say that certain foods trigger the release of endorphins in our brains, while others attribute our hankerings to hormonal changes, eating habits and even our genetic makeup. And while there are definitely physiological reasons why we crave food, a lot of it is also mental, says Michelle May, MD, author of Eat What You Love. So how do you satisfy the urge to eat if you're not actually hungry? When you get a craving, try to think it through, suggests Elizabeth Somer, RD, author of Food & Mood. Ask yourself what feeling is triggering the craving: boredom? stress? sadness? Or consider the type of food you're craving, which can often clue you in to your emotional needs, says Dr. May. For example, if you've just had lunch but still want to eat a brownie, think about how the chocolaty treat typically makes you feel (excited, relieved, comforted, etc.) and address your real needs instead. "If a craving isn't caused by hunger, food will never satisfy it," notes Dr. May. But calling up a friend or going for a brisk walk just might, she adds.

Learn how to curb your food cravings.

2. It's OK to give in to cravings on occasion, even if you're trying to lose weight.
"People who have struggled with overeating tend to view cravings as something they have to learn to resist in order to control their weight," says Dr. May. But doing so may have the opposite effect because you could end up eating more to make up for the fact that you aren't getting what you really want. Most experts agree that feeling satisfied with what you eat will make it much easier to eat less, so Dr. May suggests indulging your cravings—just in smarter portion sizes. For instance, if you're really craving a chocolate bar, opt for a square of dark chocolate instead, which has less fat and sugar than milk chocolate and will satisfy your craving in fewer calories.

3. Chocolate is the most common food craving in North America.
While it may not come as that big of a surprise, research published in the Journal of the American Dietetic Association supports the notion that chocolate is craved more than any other food in our region of the world. But the cause for our chocolate cravings is still unclear; they could be contributed to a number of things, including the endorphin-boosting chemicals, caffeine or magnesium chocolate contains. However, there is some evidence that a brisk 15-minute walk can help curb your desire to eat it, according to a study published in the journal Appetite. "It may be that exercise affects brain chemicals that help regulate mood and cravings," says study coauthor Adrian Taylor, PhD. Find out for yourself: When you're feeling the temptation to indulge, take a walk before you hit the vending machine to see if it helps combat the craving.

Do these eight tricks to stay full longer.

4. When it comes to sugar, you may only need a taste to feel satisfied.
The instant sugar hits your tongue, it triggers a rush of feel-good endorphins, says Somer in her book. In a study at Johns Hopkins University in 1990, babies who began to whimper were given either a tiny amount of sugar water or plain water. The sugar water stopped them from crying almost instantly, while the plain water did not. And though a pacifier might have the same effect on a upset infant, Neal Barnard, author of Breaking the Food Seduction, notes that "if the pacifier is removed, crying can ensue immediately; but sugar's effect lingers for several minutes." Test the theory yourself the next time you're craving a sweet treat by eating just one jelly bean and then preoccupying yourself for a few minutes. When you come back to the bag, you may find that your craving has been quelled.

5. Cut down on salt and you'll eventually crave it less.
Barnard and New York–based nutritionist Karen Ansel, RD, agree that our salt cravings are a result of what we eat. Ansel explains that since no foods found in nature are inherently salty, we acquire a taste for it because more and more processed foods contain salt. But is it possible to break this habit? James Cocores, MD, who has done research on salty foods and found that they can be as addictive as narcotics because they trigger the same feel-good chemicals in the brain, recommends weaning yourself off salt much as you would any other physically addictive substance. If you find yourself craving super-salty foods, satisfy the urge with smaller and smaller portions, to see if the hankerings eventually decrease.

 
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