Can a Healthy Gut Really Help With Arthritis, Depression and Irritable Bowel Syndrome?

Do you have problems with inflammation, anxiety or depression? Do you get sick a lot? It turns out that the real solution is to fix your gut, not to take endless pills.

Your Body Has a “Second Brain” — And It’s in Your Gut!

The expression “going with your gut” is more accurate than scientists ever suspected. Your digestive system has a staggering network of over 100 million nerve cells! This “second brain” is called the enteric nervous system (ENS) and it surrounds your entire gastrointestinal tract.

The ENS doesn’t help you play chess or calculate your taxes, but it does play a large role in emotional health. If something makes your digestive system feel bad, scientists believe the ENS triggers mood changes, such as depression, anxiety or irritability.

This is a huge discovery; it explains why so many people who have irritable bowel syndrome (IBS) also have depression. Protecting your gut health may go a long way towards helping you feel happier, and lowering stress may help you avoid digestive problems.

The Key to a Stronger Immune System? That’s Right — Excellent Gut Health!

Have you ever thought of taking probiotics to boost your immune system? That’s exactly what you should be doing, according to many experts.

Healthy gut bacteria can improve immune cells throughout the body, increasing the amount of natural antibodies you have and strengthening mucus membranes that help trap invaders. One study found that Lactobacillus, a type of probiotic found in yogurt, helped reduce the amount of respiratory infections in children by almost 20%!

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The Connection Between a "Leaky Gut" and Inflammation

In a healthy gut, positive microorganisms form a kind of protective wall over the lining of your GI tract. This helps in two big ways: lowering levels of inflammation-causing bacteria and preventing them from getting into your blood stream.

When your gut is out of whack — sometimes called “leaky gut syndrome” — unhealthy bacteria travel places they shouldn’t, provoking your immune system to attack. The problem appears to be even worse for people who have rheumatoid arthritis, gout, psoriatic arthritis and osteoarthritis. The combination makes inflammation much more severe than normal.

The opposite is also true. A balanced gut microbiome is good for fighting inflammation. It can make arthritis less painful and give you back a lot of your flexibility and mobility. And for the rest of us, good digestive health reduces the number of aches and pains we wake up with in the morning.

Your Shopping List for Amazing Gut Health

How can you take good care of your gut microbiome? The secret is to increase the amount of probiotics and prebiotics in your diet.

Probiotics are good bacteria. Probiotics add soldiers directly to your gut’s army of healthy microbes. Greek yogurt, sauerkraut, kimchi and other fermented foods have lots of probiotics. I like to take probiotic supplements, too, especially after finishing any kind of antibiotics.

Prebiotics are plant fibers that help good bacteria grow. They support your intestinal soldiers, promoting good digestion and providing food for hungry microbes. My favorite prebiotics are apples, bananas, leafy greens and whole grains.

A healthy gut helps you fight off harmful bacteria, viruses and allergies. It can help you get sick less often, and make symptoms less severe when you do catch a bug. Probiotics may even make vaccines more effective. Make great gut health a priority!

References:

https://pubmed.ncbi.nlm.nih.gov/11387176/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

March 31, 2021March 31, 2021

The Human Diet: Fish and Plants

While a diet filled with beef and poultry seems to be the norm in the US and many parts of the world, it is not the traditional omnivore diet. Beef, pork, and poultry products can lead to health issues, while the consumption of fish and plant-based proteins leads to health improvement. There are many reasons to switch from a more carnivorous diet to a pescetarian diet, but below are the most critical.

The Case Against Carnivores

People often make the argument that humans are designed to eat meat. You will indeed find canines in your mouth next to your incisors, and these sharp, pointed teeth are useful for tearing food. However, that is not an indication of a specific type of food, like red or white meat.

People are not carnivores; they are omnivores. Carnivores typically have claws and several sharp pointed fangs for tearing and ripping flesh from muscle and bone. Meat eaters also have a shorter intestinal tract for quick digestion, and they lack pores for sweating, usually perspiring through the tongue.

As omnivores, the human body evolved to hunt for food during daylight, requiring pores for perspiration. Because the human diet traditionally consisted of fish and plants, the intestinal tract is longer allowing time to absorb and digest plant-based proteins.

A diet rich in fish and plant-based foods - fruits and vegetables - is healthier and more natural to the human system, making the pescetarian diet among the most traditional on the planet. Fish contains minerals and vitamins essential for health, requiring supplementation if you do not eat it. Cutting red meat from your diet does not require the same precaution, suggesting that red meats are not essential to the human diet.

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Eating Fish Rather Than Meat Is Healthier

Unlike other meats, fish does not come into contact with harmful chemicals or pesticides on the journey to your table. It also contains a generous amount of vitamins and minerals that are incredibly beneficial to a person's overall health. For example, most of the iron your body requires can be found in a pescetarian diet, as can the required protein and the addition of omega-3 fatty acids.

Because of the complex combination of vitamins and minerals, fish is considered a powerhouse food, reducing the risks of stroke, osteoporosis, diabetes, obesity, high blood pressure, heart disease, cardiovascular disease, and some types of cancer. A pescetarian diet's primary benefit is its dependence on the consumption of foods low in fats and oils but high in fiber.

The addition of fish to a primarily vegetarian diet is crucial to avoiding typical problems associated with strict veganism or vegetarianism, like iron deficiency or other forms of anemia. The consumption of fish helps to ensure adequate protein, iron, vitamin, and mineral levels in the diet, promoting well-rounded nutritional health.

Eating Fish Versus Other Meats Benefits the Planet

A study by the Smithsonian Institute concluded the need for grazing areas for livestock farms requires the destruction of a land area equivalent to seven football fields, meaning that meat production is a significant contributor to deforestation. In the US, animal agriculture has led to the destruction of over 260 million acres of forest.

Livestock also contributes to waste and toxic emissions. Animal agriculture is responsible for the production of more than 130 times the excrement produced by the human race.

Are you a meat-eater? Is there anything that will change your mind, making you switch to pescetarianism? Leave a comment below and keep the conversation going.

February 26, 2021March 24, 2021

What You Should Know About Eating Yogurt for Gut Health

Hey there! Are you ready to talk about gut health for a little bit? I know, it’s not the most riveting topic, but the health of your gut is directly related to your overall physical and mental health. I’ve learned over the years that most gut imbalance issues don’t resolve themselves on their own. In fact, seemingly minor things such as occasional heartburn or excessive gas often turn into bigger problems down the road if you ignore them while they’re small.

Whether you have occasional digestive issues or you’re constantly fighting abdominal pain and other unpleasant symptoms, there are things you can do to restore the balance of your gut bacteria. One of those things is incorporating quality yogurt into your regular diet. Here’s what you should know about eating yogurt for gut health.

What Yogurt Can Do for Your Body

If you look at a spoonful of yogurt, you might think to yourself “this doesn’t really look that special.” But you’d be wrong! Hidden in that unassuming bite of delicious goodness are a bunch of microscopic bacteria known as probiotics. While the thought of little squirmy things on your spoon might make your stomach feel a little queasy, just know that the little guys inside yogurt are your friends. Think of them like microscopic superheroes getting ready to plunge into your stomach acid and beat up all the “bad guys” in there.

If you still need a little convincing that yogurt should become a regular part of your plan, here are some of the best things about yogurt.

It’s high in protein. Your body needs protein to maintain muscle mass, regulate your appetite and control your weight.
It’s good for digestive health. The key, though, is to look for the types of yogurt that contain probiotics. Otherwise, you’re missing out on one of the most important benefits yogurt can provide.
It has a lot of nutrients. Quality yogurt contains B vitamins, calcium, phosphorus and vitamin D (in fortified versions). These vitamins can help your body feel and function great.
It may prevent osteoporosis. Thanks to its calcium, phosphorous, potassium and protein content, yogurt is great for your bones. It can strengthen them and help you stave off unpleasant diseases such as osteoporosis.
It may enhance your immune system. Did you know many of your immune system cells are found in your gut? That came as a surprise to me. So if you want to build your immunity, you should start by giving your digestive system the probiotics it needs to thrive.
It could help you maintain your weight. Foods that are high in protein tend to reduce levels of hormones responsible for appetite. Additionally, there are several studies that show eating yogurt is associated with lower body fat percentage and body weight.

There’s a good, long list showing why you should start eating yogurt today. For best results, though, you need to stay away from the more sugary versions. Instead, opt for yogurt that is low in sugar and provides you with plenty of probiotics. You can even go with a plain version and add berries or fruits to sweeten it without all of the added sugar.

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Considerations for Those Who Are Lactose Intolerant

Some people are lactose intolerant, which means they can’t consume dairy products without experiencing unpleasant symptoms. If you are one of those people, you may be able to get some of the benefits of yogurt by simply consuming probiotics in supplement form.

Additionally, some people with mild lactose intolerance are able to consume kefir, which is a yogurt-like drink that contains lots of probiotics. The bacteria within kefir break down much of the milk, and some brands of kefir claim to be up to 99% lactose-free.

Whether you choose to get your probiotics from yogurt, kefir or supplements, you’re making a wise decision. Your gut and your health will thank you!

February 17, 2021February 17, 2021

4 Reasons You Should Be Drinking Cold-Pressed Juices

If you are not an avid health buff, it can be challenging to identify diet trends worth investment or time. Every year there are new fads that enter the marketplace with fancy or slick marketing strategies, making you feel like this diet or that diet is the answer. Unfortunately, most of those promises are lies, but that does not mean the premise of a healthy diet is a fib. Eating healthy typically falls into the realm of increasing fruits and vegetables, decreasing portion sizes, and maximizing nutritional inputs. While that might sound complicated, there is one beverage item growing in popularity that seems to pack quite a nutritional wallop: cold-pressed juice. There are at least four reasons you should be drinking this beverage if you aren’t already.

1. Increase of Overall Wellness

Cold-pressed juice is made from fresh produce, meaning it can increase your fruit and vegetable intake with just one bottle. By consuming more of the essential vitamins and minerals from cold-pressed juices, you inevitably improve your internal systems.

Many people argue about juices replacing produce intake, but there are a few things wrong with the denouncement of juices. First, no advocate is telling people not to eat fruits and vegetables in addition. Second, while juices do strip away some of the valuable fiber content, there are other ways to get your daily requirement. Finally, a cold-pressed juice does not rely on the same preservation methods used by most commercial facilities, like heat and oxygen, meaning that cold-pressed is a healthier option than other store-bought juices.

2. Preservation of Nutrients

Because cold-pressed juices do not rely on heat and oxygen, the drink maintains its high nutritional value, rich in antioxidants and other vitamins and minerals essential to your overall health. While you might lose out on fiber content, you will not be missing enzymes or vitamins that are often lost during the commercial juicing process.

Another benefit of cold-pressing is the amount of juice you get from the squeeze. Because of the hydraulic-like process, you get the most juice from cold-pressing than any other process, including pasteurization methods.

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3. Increased Immune System Efficiency

Did you know that antioxidants and vitamins A and C help boost your immune system? Cold-pressed juices maintain the nutrients that feed the good bacteria in your body, staving off and suppressing pathogenic bacteria. If you want to increase the consumption of antioxidant and vitamin A foods, choose juices with watermelon, spinach, or carrots. For drinks to increase vitamin C intake, try juice recipes with oranges, lemons, or broccoli.

4. Maximum Energy Boost

While fiber content is essential to a healthy diet, without the pulp, your juices can be absorbed into the body rapidly, meaning you can receive a quick energy boost after drinking one beverage. Some nutritionists recommend clients drink one cold-pressed juice first-thing in the morning on an empty stomach to supercharge their energy levels for the day ahead.

Have you ever heard of cold-pressed juices, and do you think you might give them a try after reading this article? Every diet can benefit from the addition of fruits and vegetables, even in juice form, especially if they are cold-pressed to maintain vital nutrients. Leave a comment below if you have a favorite cold-pressed juice recipe or are curious about any other benefits from this rewarding diet trend.

February 11, 2021February 18, 2021

4 Healthy Snacks To Keep at Your Work Desk

Snacking often gets bad press. People talk about it like it's always a bad idea. However, healthy snacks can be good for you and can help keep your blood sugar stable, among other things. The key word here is "healthy." When you're already hungry and, let's face it, maybe a little cranky, as well as short on time, it can be challenging to find a truly healthy snack. A good tactic is to prepare ahead and keep some good, non-perishable foods ready to hand at your workspace.

Hardy Fruits

Fruits are good for you, right? They are, as long as they are not loaded with added sugar. Whole fruits are better for you than dried because they contain plenty of water. A serving of fresh fruit fills you up much more than a tiny serving of dried fruit. When choosing fresh fruit to keep at your desk, reach for types that last a while and are not easily bruised, such as apples, oranges, and grapefruit.

Nuts and Seeds

Nuts and seeds are good sources of protein and fat, which can help you feel satisfied at snack time. You may not want to take nuts to work, since so many people have severe allergies, but seeds and seed-based spreads can serve the same purpose. If you would usually snack on peanut butter, try sunflower butter or shelf-stable hummus. If you prefer a crunchy texture, try dry roasted sunflower seeds or chickpeas.

Whole Grains

If you eat grains, choose whole grains. The easiest way to fit whole grains into snack time is to purchase pre-made snack bars, granola bars, or whole-grain crackers. You could also keep some quick-cooking oatmeal on hand. The trick to choosing healthy, whole grain snacks is to read and understand the label. Don't be fooled by claims such as "all natural." Instead, check for added sugars and unpronounceable ingredients. If you can't find snack bars or granola without tons of added sugar, oil, and the like, find an easy recipe and make a big batch on Sunday night. Then you can have some ready to go all week.

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Non-perishable Vegetables

Everyone knows that veggies are mostly healthy, but they can be challenging to keep in a drawer because they often spoil quickly or require refrigeration. If you want to incorporate more vegetables into snack time, get creative. If you can keep a cooler bag at your desk, pack some extra carrots or sliced peppers every day, and save them for later in the afternoon. You may also be able to find dehydrated soup mixes without a lot of unhealthy added ingredients. Hot soup is a fantastic warming snack on a cold day. You can also find simple canned soups that you can microwave, as long as you remember to also keep a microwave-safe container with you.

As mentioned earlier, the most critical ingredient in a healthy snack is preparation. Take your favorite ideas from this list, write them down, and stick them on your refrigerator. Then, on Sunday nights, you can run through your list and make sure you have plenty of healthy snacks prepared for the following week.

February 8, 2021February 8, 2021

Are You Using Antacids More Than You Should?

For most people, taking antacids every once and a while isn’t a big deal. You probably need to pop a few after a big family meal with all the trimmings. Super Bowl parties are another notorious cause of heartburn. But if you need antacids for getting through normal meals during the week, something’s not right.

How Much Antacid Is Too Much?

Always follow the instructions on the antacid’s label. If the bottle says to only take two or three tablets, only take two or three tablets! Taking way more than the recommended dose can cause a lot of problems. Calcium is great in small amounts, but too much can be toxic for your kidneys.

You also need to be careful not to take antacids too frequently, even in recommended doses. Antacids are definitely not designed to be taken every day. If you have heartburn more than two times a week, you should make an appointment with your doctor to find out why.

What Are the Possible Side Effects of Taking Too Many Antacids?

1. Constipation

Any time you change the way your gastrointestinal tract works, it can cause unwanted digestive side effects. One of the most common side effects of overusing antacids is constipation. Even worse, this isn’t a one-time thing. For people with this problem, the constipation usually only goes away by stopping antacids.

2. Osteoporosis

If you take a lot of antacids containing aluminum, it increases your risk of osteoporosis. Aluminum acts like a sponge than can flush calcium from your blood stream and steal it from your bones, weakening them.

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3. Muscle Pain and Weakness

The main active ingredients in antacids — calcium, sodium and magnesium — are called electrolytes. These minerals are good for your body in balanced amounts, but when electrolyte levels get too high, your muscles can start to malfunction. Trembling hands, muscle spasms, sudden weakness, severe fatigue and soreness are a few of the things you may notice.

4. Kidney Issues

I you get kidney stones, steer clear of antacids containing calcium; a high amount of this mineral can trigger the formation of new stones. Also, people with poor kidney function should avoid taking antacids completely.

5. Stomach infections

Overly acidic stomach acid can trigger the symptoms of gastroesophageal reflux disease (GERD), but turning down the pH too much creates problems of its own. That’s because your stomach acid also helps protect you against harmful bacteria. Using antacids too often can weaken your immune system, making it easier to get infections in your gastrointestinal tract.

6. Trouble Breathing

Your body needs a stable pH to work correctly. Neutralizing excess stomach acid is one thing, but overdoing it with antacids can start to affect the acidity of your blood, too. This can lead to major problems, slowing breathing, making you feel sleepy and causing extreme tiredness.

How Can You Prevent Heartburn Naturally?

Honestly, there are a lot better ways to prevent heartburn than popping a bunch of antacid tablets:

Lose several pounds
Avoid greasy, high-fat foods
Eat healthy protein
Take your time when eating
Try slippery elm tea or chamomile
Don’t lay down after eating
Don’t drink alcohol

One of the best natural “cures” for heartburn is figuring what foods are triggering it and avoiding them. For me, it was soda. Ever since I decided to replace sugary drinks with fresh smoothies and nuts, my tummy has felt a LOT better. And I lost weight at the same time, so win/win!

February 4, 2021

Why You Should Care About Reducing Food Waste

If you're like most Americans, cleaning out the fridge is part of your weekly routine. You check to see which leftovers can be served for lunch and which ones should get dumped. Then there's the produce drawer, where you may find stuff you had completely forgotten about (and may not even recognize). The USDA estimates that 30-40% of the US's entire food supply ends up being wasted. That's huge! Even if less food than that gets thrown away in your household, it's still a bummer, especially if it's something you were looking forward to eating.

Every pound of wasted food has a cost, and not just in your grocery budget. Labor, energy, water, and other resources were used to produce that food, and more of the same resources will be expended in hauling it away to a landfill. As you can see, food waste is more than a personal or household problem. The good news is that there a few simple tricks to help you waste less, starting right now.

Plan Ahead

If you already meal plan, you know it's the best thing ever. If you haven't tried it yet, jump in! It's not as hard as you might imagine. You know those tried-and-true recipes you tend to fall back on for busy weeknight dinners? Go scribble those onto your calendar for next week. See? Done. To take it a step further, first check your freezer, fridge, and pantry and base your recipe choices on what you have on hand. If you're not convinced that this simple step can help fight food waste, think about this: Have you ever gone to the grocery store and grabbed something that looked yummy, only to have it shrivel up and die in your fridge before you could figure out how and when to prepare and serve it? This brings us to our next point...

Shop With Purpose

With your meals all planned out for the week, you're less likely to impulse-buy something that will later go to waste. All you need to do is look at your meal plan and then shop your kitchen first. Whatever you still need is what you'll buy at the supermarket. When you're intentional about your purchases, you not only waste less; you also avoid falling into the trap of buying lots of junk food. Double win!

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Preserve What You Can

You don't have to learn canning and dehydrating to preserve leftover food. What you should do is make sure anything you put in the freezer is wrapped and labeled well. The same goes for the fridge. If you plan on packing dinner leftovers as lunch later in the week, write the date on the container so you don't end up throwing out perfectly good food just because you aren't sure how old it is.

Donate Intentionally

Donating to a local food bank is an excellent way to fight food waste and give back to your local community at the same time. However, if the food you give away is out of date or otherwise unusable, the donation center may throw it away anyway.

Who would have thought that wasting less could make such a big difference in the world and save you time and money at the same time? Do you already meal plan? What's the best advice you have for someone who's just starting out? Let me know in the comments!

January 22, 2021May 28, 2021

The Art and Science of Foods That Fill You Up

A big part of healthy eating is filling up on the right foods. The problem is that trying to avoid cravings can feel crazy sometimes. Some people eat lunch and feel hungry again an hour later. What’s up with that?

The Science Behind Feeling Full

The reason you feel full after eating something is all in your head, literally. As your stomach digests your meal, it sends signals to your brain telling you that you’re not hungry anymore. Your body takes time to break down food into nutrients, releasing hormones that help you feel full and content.

Even your emotions are involved. Have you ever noticed how happy and satisfied you are after eating a meal that you love? On the other hand, when you’re stressed or depressed, you probably feel hungrier than normal. This is all because of hormones.

The Reason Some Foods Make You Feel Full Longer Than Others

Why are some foods more filling than others? One reason is that they take longer to digest. The more time your stomach spends processing food, the less time it has to feel hungry. Here are a few things that can make any meal more filling:

Fiber: Foods that are high in fiber take longer for your body to digest. Fiber turns the things you eat into a kind of gel, slowing them down as they move through your intestines. Another benefit of fiber is that it balances your blood-sugar levels, basically telling your body that your energy levels are good so you don’t need to eat anything else.
Protein: When you eat protein, your body releases specific hormones responsible for feelings of fullness. High-protein foods are the best snacks for calming the munchies. Eggs have a lot of protein, and so do nuts and different types of fish.
Water: Getting enough water with meals is a great way to calm your appetite. Not only does water have zero calories, it contributes to fullness. Fruit that naturally has high water content is very filling, such as a slice of watermelon or some fresh pineapple.

Other foods help you stay full longer because they have a low energy density. In other words, they have a lot of volume but not very many calories. You feel satisfied without feeling guilty.

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The Best Foods for Calming Hunger

The munchies can make cutting calories from your diet easier said than done. To have success with your weight loss goals, reach for these foods at meal time:

Soup: Cooked veggies and protein with plenty of water are the perfect recipe for a filling meal.
Greek yogurt: This healthy treat has a lot of protein and probiotics to calm hungry feelings.
Vegetables: Did you know that broccoli is 90% water? Leafy greens are packed with fiber, too. Carrots are another filling choice.
Fresh fruit: Apples, bananas and oranges have plenty of fiber and water, and they’re super-fast to grab on the go.
Potatoes: Boiled or baked potatoes are among the most filling foods on the planet. Scientists think they have a special protein that suppresses appetite.

My personal recommendation is to add a salad to everything (but skip the ranch dressing). If you’re making spaghetti for your kids, make some salad, too. That way you eat fewer calories but still feel satisfied. This helps calm nighttime snacking temptations a lot.

January 12, 2021

Get the Skinny on Food Labels

Deciphering the numbers and acronyms on a nutrition label might feel like cracking the Rosetta stone. If you know what to look at, though, these facts can be the key to a healthier you. This guide will provide the basics you need to create nourishing daily meals.

Serving Size

This info, which appears right at the top of the label, informs everything else you'll read. If you're like me, you've been tricked by serving size one too many times. That small package of cookies might look like a single serving, but the label may reveal that it's meant to be split into two (or more) snacks. This part of the label clearly states the size of a serving and the number of servings in the package.

Calories Per Serving

In this section, you'll find out just how many calories you'll consume with each serving. For example, if a box of crackers contains 8 servings at 200 calories each, you can multiple the number of servings you plan to eat by 200 to estimate your total intake. Most people should get about 2,000 calories each day according to the FDA, but this varies based on age, weight and health status.

Some food labels have two columns. This design shows you the calories and nutrients in a single serving as well as in the entire food package.

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Ingredient List

Unless you're buying a product with just one ingredient, the nutrition label must have an ingredient list. These items appear in descending order by weight. In other words, the first ingredient represents the largest portion of the product while the last ingredient represents the smallest amount.

Percent Daily Values

This column next to each ingredient (%DV) indicates the percentage of that nutrient you should consume each day. When it comes to vitamins, minerals, fiber and other ingredients that support good health, look for a %DV of around 20% or higher.

You should limit unhealthy ingredients like sodium, cholesterol, trans fat and saturated fat. Stick to choices with 5%DV or less in this category based on advice from the Academy of Nutrition and Dietetics.

Words To Learn

Federal law prevents food manufacturers from using certain terms unless their product meets specific criteria. Get ahead of the game by understanding what these words really mean:

Foods labeled as "high in" something must have at least 20%DV of that nutrient. Manufacturers can also use the term "excellent source of..." in this case.
A "good source" of a nutrient has 10 to 19%DV of that ingredient.
Low-sodium foods have no more than 140 mg of salt in each serving.
Sugar-free and fat-free foods must have less than 1/2 g of sugar or fat in each serving.
If a food is labeled "calorie-free," it has fewer than 5 calories in each serving. "Low-cal" foods have fewer than 40 calories per serving.
The word "reduced" indicates that the product has at least 25% less of something than the standard version, usually calories, sugar or fat.
Low-cholesterol foods must have less than 2 g of saturated fat and 20 mg or less of cholesterol.
Total sugars are present naturally in foods, including healthy items such as fruits. These are listed separately from added sugars, which can torpedo your efforts to stay healthy.

When deciding whether a specific food fits with your nutritional goals, go straight to the nutrition label with your newfound knowledge. Avoid looking at the front of the box, which features marketing claims that may or may not reflect the actual quality of the product. No matter what your dietary goals, reading food labels correctly gives you a map to success.

December 30, 2020

How To Make a Weight-Loss New Year’s Resolution That Will Actually Stick!

We open up a shiny new year by declaring all the things that will be different this year. We'll eat better. We'll exercise more. In reality, though, our resolutions last maybe a week, and then it's back to the same old thing, right? What if there was a trick to making a new habit stick? What if this trick worked even for habits you had tried (and failed) to cultivate many times in the past? News flash: There is such a trick, and it really does work. (Spoiler alert: It's actually not a trick at all. It's science.)

Remember Your Why

Take a bit of time to dig down into why you want to lose weight this year. Get specific. Don't settle for a vague feeling of nostalgia. Instead, write down the personal and health benefits you want to gain by losing weight. Focus on outcomes, such as playing with your grandchildren without getting winded or being able to climb stairs without knee pain from the extra weight on your joints. Post your "why" somewhere you can see it often.

Set Specific Goals

Now that you know exactly why you want to lose weight write down what that will look like for you when you've accomplished it. Will you be down a certain number of pounds or pants sizes? Will you know you've hit your goal when you can walk a set distance without feeling like you need a nap? Write it down, whatever it is.

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Focus on Habits

After completing the two steps above, you've got your resolution. Now comes the part where you make it all happen. You already know how to lose weight. Although the details may vary depending on your health and other circumstances, it basically comes down to eating better and moving more. What new habits do you need to incorporate into your life to make weight loss happen for you? Create two category headings: one for food and one for movement. Under each heading, write down one or two habits to start with. One could be about filling up on fruits and veggies, and another could be about doubling your average daily steps. Try to choose new habits that are slightly out of reach but don't feel impossible.

Tie It All Together

Once you have your new habits in mind (and down on paper!), figure out how to tie them to habits you already have. For example, you already brush your teeth every morning. If you want to create a new habit of drinking a big glass of water first thing in the morning, attach the new habit to the existing habit by placing your water glass next to the toothpaste so you remember to grab it and fill it up. If your new habit is eating two servings of fruit at breakfast and you're a coffee drinker, place a cutting board next to the coffee maker and link chopping fruit with waiting for the coffee to brew. Once your new behaviors start to truly become habits, add a couple more, always piggybacking onto something you already do.

Give Yourself Grace

The true secret to success in anything is never to give up. New Year's resolutions that really stick are those you don't give up on, even when you have setbacks. When you feel like you've failed at keeping your resolutions, dust yourself off and start again. You've got this!