healthy eating
Being able to whip up quick, healthy dinner meals in minutes is a skill that will serve you well in your quest to eat healthier. In our household, my wife and Six Factors to Fit co-author, Nancy, prides herself in doing just that for our family. For this blog, we share tips so you can learn to…
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Making small changes to what and how you eat can help improve your health. That’s because small diet changes are easier to follow and sustain. Here are some common eating challenges along with examples of the nutritional nudges I often recommend: 1-I Eat Too Many Sweets Sweets can be addictive because the ultra-processing makes you…
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Sustainable health habits aren’t typically developed as a complete overhaul of one’s lifestyle. Instead, it’s more realistic and doable if they’re created as one small ‘snack’ step at a time, whether it’s related to healthy eating, getting in more physical activity, or dealing with daily stressors. You can create your own SNACKING TOOLBOX for when…
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We all struggle with eating temptations over the holidays. The key to healthy holiday eating is to plan ahead so you feel in control to enjoy the foods you love in moderate portions. Here are some tips that have worked for my patients and can work for you too: 1-Don’t Go to the Party Hungry…
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Falling leaves and cooler weather can signal a change of seasons but it can also indicate it’s time to change up your healthy lifestyle routine. A change of seasons is the perfect time to try new things in your quest for better health. Whether you’re looking to improve your diet, become more active, get a…
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Though your home is the one environment you have most control over, my patients often struggle to take charge of the foods that are available at home. I tell them that successful weight management occurs when you can better control all the ‘eat now’ and ‘eat more’ temptations in your home. If you’re interested in…
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The American Heart Association has a new checklist for lifelong good health. It’s called Life’s Essential 8, which was recently updated by a panel of experts who reviewed 2500 scientific papers since 2010. Better cardiovascular health helps lower the risk for heart disease, stroke and other major health problems. The 8 factors correlate well with…
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As you move through your weight loss journey, you will encounter two kinds of habits – healthy habits you want to create (such as eating more fruits and vegetables) and less healthful habits you want to stop (such as drinking sugar-sweetened beverages). You will find that it’s more challenging to stop an unhealthy habit than…
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“Doc, I just don’t eat leftover foods” is a comment I sometimes get from patients during my weight management counseling. I always encourage them to reconsider. With grocery prices soaring and food waste being so common, we know that using leftover food is a good strategy that helps your pocketbook and the planet. But you…
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We know that to improve health and manage weight better, adding more plant-based foods to your daily diet is a winning strategy. That’s because these good-for-you foods are generally lower in calorie density and higher in vitamins, minerals, disease-fighting phytochemicals and fiber than the foods they end up displacing such as meats and fried foods…
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