It’s with a healthy mixture of curiosity and skepticism that most of us approach the topic of “celebrity diets.” On one hand, wouldn’t we all love to look like Elle Macpherson – at age 52, no less! On the other, is she actually serious about eating alkaline-only foods?! As such, we decided to break down four popular celebrity diets and provide our commentary on whether or not they’re viable for us non-supermodels. Read on!

Kate Middleton, The Dukan Diet

What it is: The brainchild of French doctor Pierre Dukan, the Dukan diet is famed for keeping Princess Kate looking lean and downright regal. While its name belies little about the diet itself, it’s basically a high-protein, low-carbohydrate plan. It does have some curiosities though, which involve its four phases. The “Attack Phase” is the start of the diet, and it involves eating protein – and only protein – for 2-7 days (stuff like lean meats, eggs, and fish) in order to kick-start fat burning and rev up your metabolism. The next phase – the “Cruise Phase” – involves consuming a mix of vegetables + protein one day and then pure protein the next, in order to help you find your “true weight.” The third phase – the “Consolidation Phase” – entails slowly re-introducing eliminated foods (carbs, dairy), while the final phase, the “Stabilization Phase,” is all about maintaining this new diet, incorporating while non-negotiable elements like 3 tablespoons of oats per day, plenty of walking and one “pure protein” day per week.

Our take: First of all, this diet basically impossible for vegetarians and vegans, so look elsewhere if you’re not game to consume (a lot of) meat or fish. With that said, it is a realistic plan for omnivores. While we’re not huge fans of the scant amount of vegetables in the first phase of the plan, we do think there are merits to limiting refined carbohydrates and staying full on protein. Plus, we love you Kate. 

Gwyneth Paltrow, The Alkaline Diet

What it is: The Alkaline Diet has won the loyal followings of super-fit celebrities like Kate Hudson, Gisele, Victoria Beckham and the OG wellness guru, Gwynnie. True to its name, it’s rooted in a pH-based philosophy wherein you consume alkaline-rich foods in order to both maintain an idea acidic-basic balance and encourage better digestion. What are alkaline-rich foods, you ask? Think: Vegetables, low-glycemic fruits, whole grains, legumes, nuts and seeds. As for acid bombs, think of foods like coffee, dairy, processed carbohydrates, alcohol and meat. The ideal balance should be 80% alkaline to 20% acidic.

Our take: Although its name might make this diet seem complicated, it’s a pretty straightforward plan. In short, it requires that you eat plenty of plant-based foods and limit addictive substances like simple carbohydrates, sugar and caffeine. That’s the good news. We do have two qualms with this plan, however: One, you’ll need to ensure you are eating enough protein, as meat is pretty limited in this regimen. Two, the pH-balancing claims are somewhat unsubstantiated. Regardless, you’ll be eating whole, real foods – which is good by us, always! 

Beyoncé, The 22 Day Revolution

What it is: The brainchild of trainer and nutritionist Marco Borges, this diet plan is famous because, well, Beyoncé endorses it. In essence, this diet is grounded in two things: One, eat vegan. Two, it takes 21 days to create a habit; hence, the “22 day revolution.” Although there is a cookbook that can help guide adherents to the plan, this diet also encompasses a meal delivery service; you can eat like Queen Bey for just $12.50 – $9.50 per meal!

Our take: Going vegan can be tricky, which is why having help in the form of a cookbook and meal delivery is helpful. Whether this is a sustainable choice, however, is something that is up for debate. The BHH team personally loves our fish and lean meats, so this wouldn’t be something we could adopt as a long-term plan. With that said, it’s great as a three week reset and it could help inspire more plant-based eating, which we’re always all about. Also, #SLAY.

Oprah, Weight Watchers

What it is: The OG diet (or so it seems), Weight Watchers has won legions of followers for its “eat-what-you-want-in-moderation” approach. The gist is this: Foods are given “SmartPoints” based off of metrics like calories, saturated fat, sugar and protein. Adherents are given a certain amount of points a day; you tally your food accordingly and if you stick to your points, you’ll lose weight and/or maintain a healthy weight.

Our take: Although tallying points can be kind of cumbersome – and may take some of the joy out of eating – this plan wins points (pun!) for adopting a realistic, accessible approach to eating. Boiled down to its core, Weight Watchers is about eating healthfully most of the time, focusing on vegetables, fruits, and lean proteins while allowing yourself the occasional cheat – within reason. The fact that it keeps you accountable through the point system is helpful, too. And… Oprah!  

By Dr. Tyler Hamel D.C.

How many people do you know who work at a desk or computer and have constant neck stiffness, back pain, or headaches? There are more Americans today with a dependency on pain killers and muscle relaxers than ever before, [STATISTIC?} and a lot of it has to do with how we treat our spines daily.  Sitting all day can be hard work  on your back! According to the American Chiropractic Association, back pain costs employers at least $50 billion per year; the American Academy of Orthopaedic Surgeons estimates it to be closer to $200 billion dollars per year.  That's no joke!

Over the course of the entire day, we do almost everything in a frontward-oriented posture: Eating, driving, picking up kids, computer work, physical labor, exercise -- even your sleeping position can reflect this posture!  In fact, most of us experience at least 4-8 hours of postural stress per day, which makes for excess stress on our spine. 

How long do you think your body can adapt to all of that postural stress?  The answer is as long as it can, until it suddenly cannot and that is when you start to feel the symptoms, such as aches and pains.  What can start as a simple crick in the neck or lower back stiffness can turn into a more serious muscle spasm, migraine headache or even a degenerative spine condition. Scary stuff. 

So, how do we balance out our posture and reduce stress on an already taxed body?

Postural exercises and stretches are the keys to trying to establish balance between postural stress and postural correction.  I recommend doing these postural stretches and exercises anywhere from five to ten times per day; they only take about five minutes to do.  If you’re in a more sedentary desk job, I highly recommend performing these movements every two hours. 

The importance of postural correction is huge, as better posture translates into more energy and productivity as well as better overall health. Short term solutions are just that—they don’t address the root cause. If you’re looking for move vitality and less aches and pains look no further than a healthy spine.   

The second installment of our Spring Cleanse Series is all about clearing up one of the most cluttered spaces we have: Our minds! Yep, if you're finding that you're feeling distracted, worried, anxious, disorganized or just downright stressed lately, this post is for you. So let's get to it. 

SPRING CLEANSE: YOUR MIND

INSTITUTE REGULAR DIGITAL DETOXES

The biggest reason for our distracted and disorganized states of mind? Technology. Yep, as we've written about recently, our smartphones and laptops might make us feel more connected and productive than ever, but they are quite literally draining our valuable brainpower. This is because responding to texts, "liking" Instagrams and fielding emails might seem like easy, basic tasks, but they actually require significant amounts of energy and a constant need to process information. Resultantly, we're less present, less energized and more scattered than ever. Furthermore, we've come to crave these interactions with our screens; studies like this one show that we're increasingly addicted to our technology -- and experience withdrawal symptoms when we cannot access things like our phones or the Internet. This is why it's more important than ever to shut down our screens and find time to "detox." Use this new season as an opportunity to instate rules limiting technology use. We personally try and do four hours tech-free on Sundays, which is a relatively easy place to start. 

TURN OFF THE NEWS

Regardless of your political orientation, does anyone else feel like the news is bringing them down lately? It's a topic we've discussed on the blog -- and an area that we're always working on -- but we struggle with the increasingly fraught state of affairs here in the United States and beyond. While meditation and calming techniques can help, sometimes stepping away from the acrimonious and polarizing news cycle is a necessary (and totally healthy) coping mechanism. In lieu of watching your evening news, then, try reading a book or taking a bath. If you still like to stay in the loop, subscribe to a newspaper or a weekly magazine and use your "current events" time for thoughtful reading, not depressing TV punditry.

GO FOR REGULAR LONG WALKS

Although exercising can be amazingly mind-clearing, intense workouts can sometimes have us thinking "I wish this was over" versus "Isn't this lovely?" Long walks are a great way to use your body, clear your mind and engage in some thoughtful time with yourself or with others. Aim to do 1-2 long walks per week, either by yourself or with a partner. Listening to music is fine, but if you can handle it, try going totally tech-free. Use this time to observe your surroundings, organize your thoughts and feel your body and breath.

WORK WITH YOUR HANDS

Love cooking? Into knitting? All about DIY-ing? Get out of your head and channel some of that pent-up energy into physical work. You may find that some of the issues that are causing you to engage in mental gymnastics will naturally work themselves out while chopping some veggies, plus you'll give yourself a much-needed (focused) distraction from all that's going on inside of your head. Added bonus? This stuff can be fun! 

BE IN NATURE

It's springtime after all -- so get outside! Use the season's milder temperatures, greener pastures and lighter days to alleviate some of your mental burden. This can mean anything from walking home from work instead of cramming into the stressful subway, eating lunch outside versus at your desk, opting for a morning run in lieu of a stuffy gym or simply stepping outdoors and breathing. If you live in an urban area, seek out locales with greenery, as research shows that spending time in natural, foliage-filled areas can have immediate positive impacts on our brains, particularly when it comes to city-dwellers. Park date, anyone? 

Whether you're on a cleanse, eating low glycemic or clean, healthy desserts can be hard to come by.  Even the pseudo-healthy varieties are usually loaded with sugar thanks to dates, syrups and other sugary fruit.  Well, the search is over.  These vegan, gluten-free and low glycemic blueberry cheesecake bars are the perfect treat that don't require a cheat day.  Plus, you can make them your own by swapping out the berries and adding your own seasonings.  All you need is:

6 ounces of raw cashews, soaked

1 cup of dried blueberries

1 cup of frozen blueberries

1 cup of hazelnuts

2 tbs of agave (optional)

2 tbs of coconut oil

1 tbs of lemon juice

1/2 a cup of berries of your choice for topping

Rinse the cashews and soak them for at least an hour.  Once they're slightly softened, add them to a blender with the frozen blueberries, lemon juice and agave and blend on high speed until the texture is completely smooth.  Place on the side.

Add the dried blueberries, hazelnuts and coconut oil to the blender and blend until it forms a paste-like texture.  Press evenly into a rectangular 12 by 6 baking dish.  Then smooth the blueberry filling on top.  Freeze for one hour.  Once firmed, cut into 12 squares, top with the berries of your choice and refrigerate until you're ready to serve.  Enjoy!

It happens to us all. Four o'clock rolls around, our eyes become fuzzy from hours of computer scrolling and our brains weary from overuse.  It’s around the same time that we tend to reach for a snack or a caffeine boost to “push us over the finish line” of our very taxing days.  But, generally, we're using the wrong type of nutrition (because when have office snacks ever been healthy?) to support our energy.  And oftentimes, it’s not food we need, but rest. 

Our bodies were designed for jolts of energy followed by bouts of rest.  The idea of pushing ourselves to the limits all day, everyday is a modern and flawed one.  So, what do we do about it?

Meditate. 

Okay, I know what you’re thinking?  How can I meditate during the workday?  I don’t have an office, the time, and people will think I’m "weird."  Well, guess what?  We hear you!  We had those very same thoughts.  And here’s how we overcame them.

1. Put it in on your calendar: Every week, go through your schedule and find a few minutes a day where you can schedule in your meditative break. Then, honor it like you would a business meeting. It can even be done while walking or commuting.  Trust us, post meditation you will wow everyone with your creativity, insight and clarity -- it will be well worth it.
2. Keep it short: Even a meditation of 10 minutes can do your body and brain the world of good. In Vedic meditation, experts recommend 20 minutes twice per day for optimal changes; if you don’t have that much time, do what you can.  A study linking meditation to increased brain health found that 27 minutes per day was the average necessary to see changes. But that doesn’t mean you need to do it all in one sitting.  Even taking short breaks at work allows the brain to reset and the body to achieve a deep state of rest—both of which increase creativity and energy. 
3. Tell people: If you’re worried about a colleague or the janitor bursting in on your meditation, let them know that you’re taking five so they don’t come looking for you. Meditation used to have very different connotations, but with business leaders, entrepreneurial greats and celebrities investing time in meditation, it’s much more widely accepted and even venerated these days.
4. Find your spot: If you don’t have an office, book a private conference room. If you can’t do that either, exit the building.  I have a client whose workplace is so busy and conservative that he didn’t feel comfortable meditating at work.  So, he’d pop out for 10 minutes and sit on a park bench or coffee shop. As the old adage goes, where there is a will, there is a way. 

Got any tips or ideas we haven’t thought of? We’re all ears.