Feeling anxious about weight gain this holiday season? Here’s how to stop Thanks-guilting and start enjoying Thanksgiving.

This year, don’t allow worries about overeating ruin your Thanksgiving celebration with loved ones. It’s a once-a-year occasion that should be enjoyed without reservation. Instead, recognize that this holiday has several healthy opportunities to take advantage of that can benefit your overall health and well-being. By reminding yourself of these benefits, you can avoid feeling guilty about food and thoroughly enjoy the festivities of this holiday.

Here’s what you need to know to overcome negative emotions associated with holiday food:

1. Be physically active

Here’s a news bulletin you need to hear: Participating in a rough and tumble family football game is optional to earn the holiday meal! However, it’s important to note that engaging in other physical activities related to the holiday also counts towards achieving this goal. Acknowledging and appreciating the various physical activities of the holiday season is crucial.

Here’s a look at “physical activities” you likely will participate in but may not have considered:

• Cooking. Preparing a Thanksgiving meal is a time-consuming task requiring much effort. According to the Centers for Disease Control and Prevention, standing and lifting weights under 50 pounds are considered moderate-intensity tasks, which can burn around 3.5 to 7 calories per minute. Therefore, spending about 2 to 4 hours preparing food before the main meal could potentially burn 400 to 1,200 calories even before indulging in the feast.
• Enjoying your family. It is crucial to remember that your body is continually using energy, even when you are not working out intentionally. Daily activities, such as chatting with your friends and family or taking care of kids, can be categorized into different intensity levels. For instance, playing with your kids can be classified as a moderate-intensity activity, while standing is considered a low-intensity activity, which means it burns fewer than 3.5 calories per minute.
• Cleaning. Hosting a party is always fun, but cleaning up before and after can be a hassle. However, this presents a great opportunity to engage in moderate-intensity activity by finishing those cleaning tasks! If you didn’t host the gathering, why not help the host clean up? Not only will it be good for your physical well-being, but it’s also a great way to cultivate social relationships.

2. Savor healthy Thanksgiving foods

Although Thanksgiving foods may seem indulgent, many contain essential nutrients that benefit your body’s health.

Taking time to plan, prioritize, and problem-solve can help you reach your behavior change goals

Achieving behavior change goals, such as healthy eating and exercise, requires planning, prioritizing, and problem-solving. Putting these three “P’s” to work will help you stay on track and overcome any obstacles that may hinder your success.

Beginning a new behavior can be challenging and sometimes even overwhelming. But when utilizing the skills of planning, prioritizing, and problem-solving, suddenly, everything tends to fall into place.

Let’s explore how you can put these skills and ideas into action in order to attain a healthy and active lifestyle.

Meal and Physical Activity Planning

A famous quote from former First Lady Eleanor Roosevelt says, “It takes as much energy to wish as it does to plan.” Mrs. Roosevelt understood that wishing upon a star rarely results in our wishes coming true. A better approach is to make small, realistic goals and plan for how you will achieve them. By doing so, you can use your energy more effectively and increase the likelihood of achieving your desired outcomes.

When planning, always review your routine, be adaptable to change, and overcome barriers by being flexible and creative.

Meal Planning

Regarding meal planning, it’s helpful to have a designated day of the week to assess the foods you need to buy based on your planned meals. Making a shopping list and preparing food ahead of time can also save you time and hassle. Additionally, keeping simple meals in regular rotation can help speed the meal-making process and reduce the temptation to eat out.

Physical Activity Planning

Due to time constraints, exercise can sometimes seem impossible to incorporate. However, we can overcome this obstacle by adding simple physical activities to our schedule. For instance, we can practice yoga or stretching for 10 minutes every morning or before bedtime. We can also walk during our lunch break or after dinner, depending on what suits us best. Even small movements can have a positive impact on our health. We can make the most of any opportunity to move, such as parking farther from our destination, taking the stairs instead of the elevator, or walking for 10 minutes inside our house. Being creative and consistent with movement throughout the day leads to results.

Adding more protein to your diet is one of the most effective ways to lose weight. And the best time to begin starts in the morning by eating breakfast.

Starting your day with a protein-rich breakfast can be an effective strategy if you’re looking to lose weight. Research has demonstrated that a high-protein breakfast can assist in achieving weight loss objectives and preventing weight gain in both teenagers and adults.

Often touted as “the most important meal of the day,” breakfast is already well-known for improving concentration, memory, and energy levels. A high-protein breakfast’s effectiveness for weight loss is becoming increasingly apparent. A study in the American Journal of Clinical Nutrition suggested that a high-protein breakfast can be valuable for weight loss, particularly in teenagers. So, what defines how much protein should be in a high-protein breakfast? The magic numbers appear to be 25-35 grams. Unfortunately, the average American consumes far short of that, with approximately only 10 to 15 grams at breakfast, and the protein source often coming from high-sugar breakfast cereals.

Skipping breakfast is directly linked to weight gain, higher BMI, and obesity. It is imperative to acknowledge the significance of a balanced breakfast and not overlook its impact on overall health and wellness. Therefore, it is highly recommended to make sure that breakfast is an essential part of our daily routine.

Crash diets rarely last for the long term. The best diet plan is one that stresses realistic long-term expectations.

One of the worst things you can do when attempting to reach a healthier body weight is to follow a “crash” diet.  Crash dieting takes on many forms – fasting, detox programs, yo-yo diets, cleanses, Keto, or perhaps extremely low-calorie liquid diets. Unfortunately, each one is unsustainable and an example of radical calorie or macronutrient deprivation, all in the name of losing weight quickly.

My take on crash dieting

I’m not a fan of crash dieting. Plain and simple. Yet, many people will still rely on these weight loss methods. And when people ask my opinion of the latest crazy crash diet circulating on social media, this is what I tell them and what I am telling you: If the diet is followed as written, there’s no doubt you will lose some weight fairly rapidly – but at a cost to your health, metabolism, muscle mass, and ability to sustain weight loss long-term.

Nutrition and health professionals know keeping weight loss off long-term after following a crash diet rarely works. Once you go off the diet, weight regain begins. You end up feeling like a failure until the next trending crash diet comes along, promising yet another “easy” solution setting you up, once again, for frustration and defeat.

Crash diets depend on selling you “quick” weight loss. They’re designed that way for a reason. Immediate gratification is motivating. You experience speedy success with a quick drop in weight, a thrilling and intoxicating influence. But, the rapid drop in pounds is most likely water weight loss. In addition, shedding weight too fast can lead to muscle mass loss, eventually slowing down your metabolism and weakening strength and endurance.

Achieving and maintaining optimal body weight is challenging. Wanting to succeed at improving your health and well-being is admirable and should be encouraged.  When the goal is to lose a few pounds, it requires understanding the physiology and psychology of how to lose weight successfully and sustainably.

However, if you follow a crash diet lacking competence and a realistic strategy, your prospect of long-term success in keeping whatever weight you lose off for good will likely be thwarted.

Freshen up meals, add nutrition, save time

Envision coming home after a long day to a meal already prepped and ready for you to enjoy. You don’t have to imagine anymore. It can be your reality when you embrace “food prepping.” Food prepping is a commonly used term to prepare foods ahead of time, making meal planning a snap. Besides saving you time, energy, and anxiety over what to have for dinner, food prep is perfect for feeding your family nutritious and delicious meals.

If you’re new to food prepping, you can master meal planning with a few simple tricks, and even better, you’ll actually enjoy doing so. Once you’re in the habit of planning ahead what you’ll eat days from now, you will appreciate that food prepping also means more money in your pocket. Why? Relying on fast food take-out or sit-down restaurants increases your food spending dollars. The latest information from the Bureau of Labor Statistics states that from 2017 to 2020, households spent an average of $2,300 to more than $3,300 a year on eating away from home. Reducing one meal a week eaten out can save you dollars annually – less money spent at restaurants means more money in your pocket.

So, if you’re ready to make food prepping a reality, here are clever ideas to get you started:

A must-make Mediterranean meal that’s budget friendly too!

Here’s a simple recipe that will be a family favorite particularly perfect for a weeknight dinner. Ready in less than 30 minutes, you’ll be savoring the taste of the Mediterranean in no time. Even better, everything cooks in one skillet, so fewer dishes to clean means more time for you and less time scrubbing pots and pans.

In this delicious recipe, you’ll find plenty of heart-healthy support. Lean chicken breast, olives brimming with healthy monounsaturated fat, and antioxidant-rich herbs and spices make this a hands-down winner toward helping dodge heart disease.

One of the main features of this recipe is Spanish olives, giving the recipe a typical salty or briny taste any connoisseur of olives knows and loves. But what if you are not a fan of olives? What can you substitute to get that same flavorful kick? I would recommend either capers or artichoke hearts. And if you do like olives, but not Spanish olives, choose another type olive such as kalamata olives. No matter what type of olive you choose, for anyone needing to be mindful of their salt intake, choose an olive with a reduced sodium content.

When it comes to heart health, olives are an excellent choice. Packed with heart-healthy monounsaturated fat, this type of fat has been linked with lowering LDL or “bad” cholesterol while maintaining HDL or “good” cholesterol. Other heart health features of olives include:

• Increasing nitric oxide production, which improves blood flow to tissues.
• Olives contain polyphenols helping reduce chronic inflammation.
• These same polyphenols found in olives may also improve your bone density helping lower the risk of fractures in older adults.
• They contain vitamin E, an antioxidant linked to better cognition and a reduced risk of cognitive decline.
• If you use extra virgin olive oil when cooking olives, it boosts satiety, keeping you fuller longer.
• Eating olives or using olive oil help absorb beneficial antioxidants from fruits and veggies when eaten with these helpful dietary fats.

This recipe comes from my latest book, The Heart Disease Prevention Cookbook, which includes 125 recipes based on the Mediterranean diet. So, if you are ready to dive into an authentic-tasting Mediterranean meal, let’s get started!

Summer is here, reminding us why this season is to be enjoyed for so many reasons. But, one of the best is the fact that summer is the perfect season for enjoying and eating more fruit. First, it’s when many fruits are ripe, available, least expensive, and taste the best. And don’t forget that besides their nutritional punch, fruits provide hydration on hot, balmy days, helping boost energy while reducing tiredness and fatigue.

Let’s take a look at four commonly eaten summer fruit favorites, reminding you to eat more of these mouthwatering and nourishing produce:

Berries

You can’t go wrong with berries – whether blackberries, blueberries, raspberries, or strawberries – each are fiber-rich, nutrient-dense, and full of antioxidants. The American Cancer Society agrees that every day you should eat some type of berry, bursting with nutrition. That is because berries contain a powerful type of antioxidant called polyphenols – including ellagic acid – and anthocyanins that counteract, reduce, and repair damage to cells. And if you’ve ever admired berries’ jewel-like tones, you should. In fact, the darker the color of a fruit (or vegetable), the higher the concentration of phytochemicals, a plant substance good for reducing blood pressure and arterial stiffness.

Cherries

While not native to the U.S., cherries are grown in most parts of our country. The dark, rich color of sweet red cherries indicates their high levels of anthocyanin pigments and phenolic compounds.  Cherries also supply a good source of vitamin C and satiating fiber. Besides vitamin C and antioxidants, sour red cherries are also an excellent source of vitamin A, which is necessary for regulating the growth and differentiation of all cells in the body.

Life is usually good when our gut feels good – no bloating, diarrhea, gas or constipation. But when those symptoms rear their ugly head, and for many they do, suddenly your happy-go-lucky life has just taken a turn down the wrong road.

Having a gut that works like a charm the majority, if not all of the time, is one of life’s most valuable health assets. When tummy troubles are under control, we can enjoy life much more. Luckily, good gut health and the ability to digest what we eat without worry can be achieved by most of us when specific steps are taken.

Causes of poor digestion

There can be several reasons why we may experience poor digestion. Here are some common ones many may have:

• Taking too many over-the-counter medications or prescription drugs.
• Sedentary lifestyle.
• Tooth decay and gum disease.
• Drinking too much alcohol.
• Eating too many sugary foods and beverages or refined carbohydrates.
• Too much “bad” bacteria instead of “good” bacteria.
• Stress.
• Environmental contaminants.

Signs of poor digestion

Many of us associate poor digestion with the typical symptoms of bloating, gassiness, constipation, or diarrhea. But poor gut health can make itself known by causing other symptoms outside of our abdomen, such as joint pain, unexplained headaches, fibromyalgia, skin problems, sleep disturbances, and fatigue.

One of the most sought-after vegetables usually signaling the arrival of spring is asparagus. Farmers markets and supermarkets are brimming with this “king of vegetables,” aptly named by France’s King Louis XIV, who cultivated them in greenhouses so he could enjoy them throughout the year.

This tender perennial stem vegetable belonging to the Asparagaceae family was considered a prized delicacy by the ancient Greeks and Romans. Asparagus is closely related to Liliaceae plants, which also include onions and garlic. Asparagus is believed have originated along the coastal regions of the eastern Mediterranean and Asia Minor regions, and is considered one of the oldest known vegetables.

Health benefits of asparagus

Asparagus is naturally rich in many healthy nutrients and compounds we can take advantage of. Therefore, this “king of vegetables” is a must-buy not only for its delicious flavor but to obtain its powerful nutritional benefits:

Take stock of what makes soup so soothing and satisfying

A warm bowl of soup is a classic comfort food. Just the sight, smell, and feel of holding a cup of steaming soup makes cold winter weather pleasantly cozy. No matter what season, soup is always a good choice. When brimming with nutritious veggies, soup makes a wholesome, hearty vegetarian meal with great texture and taste. Pair soup with crusty bread making it an easy meal when in a hurry.

At this point, go ahead and jump to the recipe, if you like. But, if you want to know why a warm bowl of soup is special, read on. A pot of soup simmering on the stove offers more than a spoonful of comfort. It’s also a satisfying and nourishing meal loaded with health benefits. Here’s a look at what soup has to offer:

Say goodbye to 2021 and hello to 2022! Father Time keeps ticking away with the arrival of another New Year with new possibilities affecting your life and health. Speaking of health, what plans do you have for restoring or maintaining your health this coming year and what steps will you take to reach your goals?

One thing we learned over the past two years is good health matters. COVID-19 continues to take a toll, especially on individuals with chronic health conditions, a blunt reminder that getting and staying healthy has always had distinct advantages. However, gaining good health doesn’t just happen. It takes daily dedication of practicing regular healthy habits with a lot of self-discipline added to this mix.

To start your New Year with good health in mind, here’s a list of 22 simple ways to get healthier with minimal effort:

1. Fill half your plate with non-starchy vegetables. High in nutrients, low in calories and carbohydrates, these valuable veggies include asparagus, broccoli, Brussels sprouts, cabbage, carrots, celery, cucumbers, eggplant, lettuce, mushrooms, mustard greens, okra, onions, peppers, radishes, squash, spinach, Swiss chard, tomatoes, and zucchini.

2. Drink more water. Water is calorie and sugar-free and essential for good health. A good guide for daily water intake is to divide your weight in half and aim for that number in fluid ounces. For example, someone who weighs 150 pounds should aim for at least 75 ounces or about nine, 8-ounce glasses a day.

3. Stay flexible. Every day, do some sort of stretching routine to keep your body and joints flexible and strong.

4. Dedicate at least 5 minutes of your lunch break to walking. This will keep you more active and is a great stress reliever and mood enhancer.

5. Drink green tea. One of the healthiest beverages you can drink, green tea is packed with antioxidants helping you fight free radicals shown to increase disease and speed aging.

6. Brush and floss your teeth. Get in the habit of brushing and flossing twice a day.

7. Avoid sugar beverages. Sugary sodas are bad for your health and loaded with added sugar. If you drink a lot of soda, opt for healthier beverages such as water, unsweetened tea, coffee, or green tea.

8. Go to bed 10 minutes earlier. By the end of the week, you’ll add an extra 70 minutes of sleep. Keep it up all year and you’ll have slept 60 hours more. Imagine how well-rested you’ll feel.

9. Make a grocery list before you shop. This can help you make healthier decisions when shopping and prevent impulse buying. Studies have also shown that grocery lists can help you eat healthier.

10. Limit screen time. This includes screen usage from cell phones, TV, computers, laptops, and other devices. Estimate your average screen time per day and aim to reduce it by half.

When feeling drained of get-up-and-go, it’s tempting to down an energy drink or grab a candy bar. These choices often do provide a quick, short burst of energy you need. But beware – sugary drinks, candy, and pastries put too much fuel (sugar) into your blood too quickly. Instead of long-lasting energy, that sugar spike will soon come crashing down, leaving you tired and hungry once again.

Try instead to choose foods that boost energy levels and have all-day staying. These same foods should also be rich sources of protein, fiber and complex carbohydrates. Here are 12 healthy food ideas to amplify your energy level from sluggish to energized staying-power:

Peanut Butter

Peanut butter is a tried and true favorite for sustained stamina. The energy boost comes from a combination healthy fat, protein, and fiber, helping satisfy hunger and keeping blood sugar stable. Choose all-natural peanut butter without added sugar and stick to a 2 tablespoon serving size.

Air-popped popcorn

Popcorn is a high-fiber, whole-grain treat and a smarter choice than a bag of high-fat, overly salted potato chips. The popped kernels provide volume for quieting hunger longer than other snack foods. Stay away from high-fat microwave popcorn and instead pop your own kernels seasoned with herbs and spices.

Almonds

This superstar snack food provides important nutrients such as magnesium and B vitamins, helping to convert food to energy. When magnesium levels are low, you’ll tire more easily, particularly during exercise. A lack of B vitamins can lead to fatigue, irritability, and poor concentration. All it takes is about 1 ounce or 23 nuts to be considered a serving.

Bladder health should be a top priority for all of us, ranking alongside heart, brain, and bone health. And one way to promote bladder health is by making smart food choices. From urinary incontinence to overactive bladder, your dietary choices are an important part and play a supporting role of fending off these quality-of-life issues. That’s because what you eat and drink directly affects your bladder and it’s functioning.

Get to know your bladder

Before discussing food and dietary changes helping manage bladder and urinary issues, let’s get to know your bladder better.

Every single day, all of us use our bladder multiple times. Located in the lower abdomen, the bladder is a hollow organ, much like a balloon, that stores urine. It is part of the urinary system, which also includes the kidneys, ureters, and urethra. Urine contains wastes and extra fluid left over after the body takes what it needs from what we eat and drink.

Over time, the bladder can change. The elastic bladder tissue may toughen and become less stretchy. A less stretchy bladder cannot hold as much urine as before and might make you go to the bathroom more often. The bladder wall and pelvic floor muscles may weaken, making it harder to empty the bladder fully and causing urine to leak.

Because bladder problems are common and can disrupt day-to-day activities, you may find yourself avoiding social situations or having a hard time completing tasks at home or at work.

Top dietary habits your bladder will love

To achieve and maintain good bladder health, a good start is by what you eat and drink. Adopt the following healthy bladder dietary habits to help avoid overactive bladder and urinary incontinence:

Stay well hydrated

Up to one third of the water we consume comes from food like fruits, veggies, and soup. So how much water do you need to drink each day? As a general rule of thumb, take your weight in pounds and divide it by two, and that’s the number of ounces of water you should consume daily. So if you weigh 160 pounds, you should aim to drink 80 ounces of water every day.

Why is staying hydrated important for urological health? Drinking sufficient water is essential for helping balance salts and sugars within the body and to flush out toxins and wastes through the urinary system. When dehydrated, the buildup of minerals can irritate the lining of your bladder and the concentration of wastes can lead to frequent and urgent urination or pelvic pain.