Today, we were putting together a new presentation about food safety as part of our wellness seminar topics. We came across this great holiday food safety infographic and wanted to share it with you! Consider sharing with your employees to encourage them to take the steps to keep their food safe from bacteria this holiday season. After all, nothing ruins a holiday feast faster than foodbourne illness!
The Couch Potato to 5K Runner program is one of our most popular corporate wellness services here at Inspired Wellness Solutions. In 9 weeks, we work with employees to gradually build them from short running intervals with lots of walking time, all the way to being able to run a full 5K (3.1 miles) straight. And there are tons of benefits to this program, both for the company and the employee:
Employees are actively participating in changing their health.
Though I believe in the benefits of all the different corporate wellness services, sometimes sitting in on seminars just doesn’t have the same effect for a person as actually getting out there and performing a behavior. In this case, employees are able to get outside and actually run each week for 9 weeks.
Skills and confidence built during running translate to the office.
I think a lot of parallels can be drawn from some of the nonprofit programs that use running as a means of skill building. For example, Back on My Feet works with homeless shelters, and participants run as a means of building confidence to prepare them for getting back in the workforce. A prison-based running program in Oregon helps inmates blow off steam and put issues behind them.
Your company is certainly a bit different than these two scenarios, but the skills built – improved confidence, figuring out healthy ways of relieving stress, and working towards a common goal – are the same. Learning these through running can help employees implement them in the work setting too.
For example, many employees who started with only being able to run a minute are able to run a full 5K by the end of the program. Seeing that goal accomplished can translate to motivation in accomplishing work-based goals, and not giving up just because of a few setbacks along the way.
Corporate running programs build interdepartmental connections.
In a lot of workplace settings, employees may only interact with the coworkers in their department on a regular basis. Corporate running programs allow friendships and teamwork to develop across different departments. An employee from accounting may find that they have the same pace as an employee from sales, and start to run together for company and conversation during the program. These connections enhance the comradery among your entire organization.
Your company ends up with healthier employees.
And of course, those healthier employees mean many things immediately for your company: improved morale, increased productivity, and enhanced corporate culture. Over time, those healthier employees can lead to reduced absenteeism and disability, and possibly lower health care claims.
Need help starting a corporate 5K training program in your company? Contact us today and we’d be happy to discuss your needs in a free consultation!
Happy Friday! I’ve got a super fun giveaway for you to enter (head over to Snacking in Sneakers if you can’t wait)…but first, a big announcement!
Roses are red
Violets are blue
We’re re-branding a bit
To better serve you!
As I’ve grown Inspired Wellness Solutions, I’ve realized that I really love serving you guys, specifically with a few different offerings: corporate wellness, virtual nutrition services/programs, and blogging. But all that doesn’t really “fit” under one roof, ya know? It’s like trying to sell cars and diapers from one store.
So here’s what’s happening with us….
What this means for you…
What you should do…
I hope you’re as excited about these changes as I am! Head on over to Snacking in Sneakers to enter the 5K giveaway, and keep your eyes peeled on this blog for corporate wellness posts (woohoo!) from here on out.
Two weeks ago, I shared some general tips and strategies for eating healthy when you’re out at a restaurant. Today, I’ll elaborate on those with some tips specific to different types of cuisine. This way, whether you’re hitting the pizza shop or grabbing Chinese takeout, you’ll know what steps you can take to maximize your health and minimize any impact on your waistline.
Choose the right crust. A whole wheat crust is less processed and packs more fiber, vitamins, and minerals compared to a white crust. And thin crust is a better choice than deep dish or stuffed crust, saving you up to 200 calories per slice!
Ask for half the cheese. While cheese provides calcium for healthy bones, it also can pack on the fat and calories when used in excessive amounts.
Avoid the greasy processed meats, like pepperoni and bacon. These are full of saturated fat, and these highly processed meats also contain components that, when eaten in large amounts, are linked to certain types of cancers.
Pile on the veggies. Peppers, mushrooms, onions, spinach, and chopped tomatoes are great options. They add flavor – as well as vitamins, minerals, and phytochemicals – without adding additional calories.
Example: At Papa Johns, 2 slices of a large original crust sausage pizza contains 660 calories – but 2 slices of a large Garden Fresh thin crust pizza (with onions & green peppers, baby portabella mushrooms, black olives and sliced Roma tomatoes) has only 440 calories and many more vitamins and minerals.
Spice things up. The seasonings, herbs, and spices used in thai cooking have tons of antioxidants and health benefits. Look for foods made with turmeric, coriander, lemongrass, basil, and chiles.
Look for summer rolls. Their counterparts, spring rolls, are fried and higher in calories – but summer rolls are simply wrapped in a thin sheet of rice paper and are not fried. They are stuffed with lean meat like pork and chicken along with vegetables, making them a great choice.
Make vegetables the star. Many thai dishes are focused on noodles or meat. Choose dishes that have a larger vegetable component - you'll get more vitamins, minerals, and phytonutrients for fewer calories.
Examples of healthy go-to options: Tom Yum Goong (soup, typically with shrimp) and Som-Tam (papaya salad)
Skip the bread on the table. It’s typically made from refined grains, which are quickly digested and send blood sugar spiking. Instead, if you want to start your meal with an appetizer, go for a garden salad (dressing on the side) or a broth-based vegetable soup. Both are typically low in calories but rich in nutrition.
Craving pasta? If possible, order whole wheat – it’s got more fiber to fill you up and keep your digestive system in check. Also, restaurant entrée servings of pasta are typically 2-4x larger (or even more!) than a proper portion of pasta. We know that people eat more food when they are served larger portions, so try this instead: see if there is a “side dish” of pasta. This is a more appropriate size serving and won’t leave you tempted to keep indulging after you’re full. For example, the pasta with marinara (no meat) side dish at Carrabba’s only has 233 calories; a full size version has around 700.
Know your menu words. Ravioli and tortellini are typically made from white pasta and filled with cheese or meat; parmigiana means fried and topped with cheese – and these dishes are often a nutrition disaster. Instead, look for words like marsala, arrabiata, and piccata. These dishes are lighter but still pack flavor. However, checking nutrition facts ahead of time is always a good bet. Restaurant cooking methods vary, and some of these may not be as healthy as you would like.
Start your meal with soup – if sodium is not a concern. Options like egg drop soup or wonton soup typically only have about 100 calories in small cup. This can be a great way to start your meal so that you don’t fill up on too many calories from other choices. However, these soups are high in sodium (along with most of the choices at Chinese restaurants) - so if you have high blood pressure you should approach with caution.
Go with a healthy standby. You can find steamed vegetables with chicken or shrimp on many menus, and this is a light, nutrient-rich option. If you can’t find that, look for options that are not fried, and avoid sugary sauces.
Order brown rice. It’s higher in fiber compared to white rice, and contains less added fat and calories than friend rice.
Share with us: What are your favorite healthy choices at these different places?
If you’re looking for an addition to your training routine for road races or triathlons that might help performance, strength training might be the answer. Now of course – getting enough mileage, working on speed or hills – that will be in your plan as well, and meeting the proper hours of endurance workouts comes first. But incorporating one or two strength training workouts each week may give you an additional edge.
Not convinced? A quick look at some research highlights:
Some athletes are afraid of strength training during endurance training, for fear that a large increase in muscle mass will increase weight and slow down race performance. This is theoretically a valid concern, as a ton of muscle mass would slow an athlete down, but is something we don’t need to be excessively worried about. Because of the high amount of aerobic training done in the rest of endurance training – and the fact that most athletes are not eating specifically to gain weight during endurance training – it’s unlikely that there would be a large increase in muscle mass weight that would slow an athlete down. The benefits to power and strength from very minimal increases in muscle mass weight have benefits that would (in my opinion) outweigh a few pounds gained. Again, though, most athletes do not have to be concerned about weight gain from one or two strength sessions each week while concurrently training for road races or triathlon.
In addition, many of the benefits from strength training for runners/triathletes are due to neuromuscular changes. The brain communicates better with the muscles which is beneficial outside of any changes to muscle mass. The benefits also come from a correction of muscular imbalances and injury prevention.
Let’s take runners for example. By strength training leg muscles, you can create a more powerful push off from the ground on each step. This can lead to a better stride. Improving muscle strength and power can also help with hill work. Exercises used for legs like squats also help correct imbalances and strengthen some of the smaller muscles, helping prevent injury. In addition, creating a stronger core and upper body through strength training – and better neuromuscular connections with these areas – can help maintain form and posture on long runs.
Generally, strength training for endurance athletes should include exercises for the whole body, with an emphasis on muscles used in your discipline (running, cycling, and/or swimming). Include exercises that work multiple muscle groups.
In terms of the specific structure of your strength training program, it may be beneficial to work with a trainer in order to a) gauge your current abilities and where to start, and b) periodize your training (aka create training plans that may change throughout the year based on your season). Working initially in the off-season on a higher volume, lower intensity strength training routine and approaching pre-season/early season with a higher intensity, lower volume training plan may be useful.
As training volume for swim/bike/run increase, you may find it difficult to keep up with the strength training. If you feel it’s tough fitting in two strength training workouts per week, consider trying to meet this goal during the off-season and then dropping down to one strength training session per week in-season. For example, a 2011 study looked at soccer players who completed a 10 week strength training program in pre-season. The program was twice a week and resulted in improved strength, sprint, and jump performance. In-season, the players that continued strength training just once a week were able to maintain these benefits.
Here are a few of my personal favorites for runners and triathletes, along with links to their form demonstration and description from the ACE Exercise Library. Of course, you wouldn’t include all of these in one session, but could incorporate some of these as you build your plan.
Lastly, if you’re a few weeks away from a big race, this is not the time to start your resistance training program. Start in the off-season, early in your season, or after your A race is complete.
Share with us – do you strength train while training for endurance events?
Eating out can be tough to navigate in the world of nutrition. Even seemingly healthy items – like a salad, for example – can pack in upwards of 1,000 calories at a restaurant. I find that this is one of the biggest stumbling blocks for a lot of my clients, so I want to share some tips today that will leave you feeling more equipped to make healthy choices while eating out.
Skip (most of) the apps
The majority of appetizers are either fried or rich in cream/cheese – both of which are not nice to your health or waistline. If there’s nothing healthy in the appetizer section, skip them all together – your entrée will likely be enough to satisfy both your taste buds and hunger. If you can find a healthy appetizer – like grilled calamari or a broth-based soup – those can be a good starting choice or a great meal in and of themselves.
Look for menu clues
I think of menu words for cooking methods and sauces like a traffic light system. Generally, green means go, yellow means slow down (ask questions), and red means stop.
Green light: broiled, baked, grilled, poached, steamed, marinara
Yellow light: sautéed (this may mean cooked in a little oil/butter, or may mean doused in a lot - ask questions); breaded (check if it's breaded heavily and fried or if it's breaded lightly and baked); light (may mean different things to different restaurants)
Red light: fried, deep-fried, batter-dipped, creamy, cheesy, scalloped, au gratin, alfredo, smothered
Use simple tricks
Watch the booze
As your pondering over the drink menu, consider how many empty calories those items can add - especially fruity, sugary mixed drinks like margaritas or strawberry daiquiris. These can pack upwards of 400-500 calories! When combined with the food you’re eating, you can easily exceed your daily calorie limit with a not-so-healthy meal and a couple mixed drinks. Instead, stick with one glass of wine or one beer. Even better, just go for some water with fresh squeezed lemon or lime!
Box it up
Restaurant portions are typically 2-4x the size of a proper portion. In order to avoid eating a whole day’s worth of food each time you go out, ask for half of the meal to be boxed up before it’s even brought to the table. Research shows when you are served large portions, you eat more food – regardless of whether you’re hungry for it or not. Boxing it up ahead of time brings a more reasonable portion to the table.
Take it away!
Along the same lines, once you feel full, either have the waitstaff take your plate away right away. If you leave the plate in front of you, you’re likely to pick at what’s left out just because it’s there – especially if other people at the table are still eating. If you can’t flag down the waiter, throw your napkin on top of the food to keep it out of sight. Worried you’ll still pick at it? I know a few people who use this dramatic fix: dump some salt on top of what’s left so you’ll have no choice but to avoid it.
Share with us: what are your strategies for eating healthy while at a restaurant?
Excitement is in the air here in Massachusetts this weekend, in preparation for the Boston Marathon on Monday. While I’m not personally running in the marathon, I have many clients and friends who are running this year, and after the incidents of last year, this 26.2 just takes on a whole new meaning.
I was reflecting on all the people that are traveling in for the race this weekend, and it got me thinking – as athletes, we frequently travel for races. It might be traveling locally – a few hours on race day morning – or it might be traveling across the country or world (my first marathon was in Hawaii, for example!). So today, I wanted to share 6 tips on healthy eating while traveling for races!
1) Choose a variety of carbohydrates.
When selecting food choices during traveling, you want to be a little more particular and careful with your selection in the days leading up to the race. Look for options that contain moderate amounts of protein, some healthy fat, and plenty of carbohydrates.
Carbohydrates are stored as energy in your muscles, and research shows that “carb-loading” can help performance for events lasting more than 90 minutes. This does not necessarily mean huge piles of white pasta the entire week before the race. Instead, several days before the race, start choosing meals that contain a variety of high carbohydrate foods (as well as smaller amounts of protein and fat). These could include starchy vegetables (like sweet potatoes or corn), grains (like pasta, quinoa, or rice), fruits, and/or some dairy items (like milk or yogurt). Keeping a variety in your diet helps prevent the problems that occur from carb-loading on just one choice – like constipation for those only eating refined grains, or diarrhea from those trying to carb-load on just fruit.
2) Stick with familiar foods.
There are many food options that you can purchase at restaurants or fast food options that will meet your needs. And if you’re in a new city or country, you may be tempted to chow down on a local specialty. However, while I’m all about being an adventurous eater, I’d recommend waiting until after the race to try something new. You may not be sure how your body will respond to a new food, and the last thing you want is an upset stomach the morning of your race. Stick with familiar items that you know sit well. (Of course, after you’ve finished your race, feel free to dig into those other items!)
3) Choose well when eating out.
If you’re lucky enough to be staying in accommodations with a kitchen, you can plan to go grocery shopping when you arrive in town and pick up your favorite performance-boosting meal ingredients. But many times, you may not have those accommodations and may be relying on restaurant and take-out food. Not to worry! Here are some sample meal ideas you can find at different types of restaurants that are good for endurance athletes:
With any of the grain options above, I recommend whole wheat if it’s several days out from the race. If it’s the night before or morning of the race, and you are sensitive to the effects of fiber on your digestive system, go for the refined white grains that day, and switch back to whole grains after the race.
4) Pack nutrient-rich snacks.
In addition, consider packing nutrient-rich snack items in your luggage. Being prepared with these will reduce the stress of having to find a lot of snacks in the days before the race (you can certainly supplement this with things you buy at your location, but it’s always helpful to be prepared with a few snacks). Some of my favorites for traveling athletes:
If you’re not flying, consider packing a cooler so you can bring fresh fruit, vegetables, string cheese, yogurt, and other perishable snacks.
5) Stay hydrated.
Athletes often try to overhydrate the morning of their race – but I recommend focusing on drinking enough fluid in the days leading up to your race (at least 3L of fluid/day for men; 2 L of fluid/day for women). Trying to overhydrate on race-day morning will just leave you having to go to the porta-potty several times before the start.
One of the best tips for traveling athletes? Bring an empty water bottle with you to the airport! You can bring this past security and fill it up afterward at the water fountains. This will help you stay hydrated throughout your flight and the days leading up to the event.
6) Don’t forget your fuel choices!
Lastly, don’t forget to pack your fuel choices for race-day. If you’re not using the fueling products provided on the course, be sure to pack whatever you are planning to use – gels, sports drink powders, dried fruit, shot blocks, etc. Even if you do plan to use what’s on the course, it never hurts to have a serving of a back-up product available. I ran one half-marathon that ran out of sports drink and gels from miles 3-11. I was really wishing I had a backup product with me during that time!
Share with us – do you have any great tips for traveling as an athlete?
Do you turn your nose up at steamed broccoli? Can't bear the thought of having a salad for a meal? Most people are falling short on their daily veggie intake, and that's just not good! Vegetables are rich in vitamins, minerals, and phytochemicals, and are low in calories - making them essential for long-term health and weight management.
At least half of your plate should be made up of fruits and veggies in order to reach daily recommendations. For those eating a 2000 calorie diet, that's at least 2.5 cups of vegetables and 2 cups of fruit. You should aim for a variety from the different vegetable subgroups – like orange/red veggies, leafy greens, etc.
"I know, I know" you say. "I just don't like them!"
Maybe you feel like vegetables aren’t as satisfying as other foods or perhaps you don’t like the taste of them. In fact, did you know that some individuals are actually “bitter sensitive” which makes them perceive vegetables as more bitter tasting?
Well, not to worry! Sometimes your taste buds can adjust to certain foods, so keep trying vegetables – experiment with raw vs. cooked, new ways of cooking (roasting, grilling, etc), and different seasonings. And today, I'm going to focus on a few ways to "sneak" extra vegetables into your daily meals. By sneaking them in - either through blending them in a dish, adding grated vegetables, or using the vegetable in a unique way - you benefit from having other tastes/textures present, which can make those veggies more palatable.
One thing to remember though - if you’re sneaking vegetables into your family’s meals, be sure to also include regular veggies in their natural state at meals too. It can take kids up to 13 times of seeing something before they feel comfortable trying it, so keep presenting them. However, there’s no harm in sneaking some extra veggies at the same time.
Here are a few ideas for ways to "sneak" in some extra vegetables:
Share with us - do you have any creative ways that you "sneak" more vegetables into your meals?
Most athletes – at one time or another – have experienced muscle cramps. Whether it happens out on the course or comes as a “charlie horse” while resting later, it’s never a fun experience. So what’s a cramping athlete to do? If you scour the internet, you can find tons of recommendations – most related to hydration and electrolytes. Interestingly, very few of these are actually supported by scientific research. Here’s just a quick look at what the science says…
Studies have tested athletes with dehydration – both at a 3% and 5% loss of their body weight – and found that these athletes did not have increased susceptibility to cramps (1,2). Along the same lines, ultra distance runners who experienced cramps were not more likely to be dehydrated compared to those who did not have cramps (3). Similar results were found among Ironman triathletes (4,5).
Studies as early as 1986 study suggested that cramps may not be due to hydration and electrolyte status. Marathon runners with muscle cramps did not have different electrolyte levels compared to those without cramps (6). The Ironman study that looked at dehydration also looked at electrolyte values, and did not find any differences between cramping vs. non-cramping athletes (5).
There’s also research looking at certain individual electrolytes...
One small study looked directly at a favorite food of athletes – bananas – and investigated the effect of eating 0, 1, or 2 of them after exercise in the heat. They concluded that the changes in potassium and glucose that happened when the bananas were eaten were not large enough to have an impact on muscle cramps (7).
Magnesium has been another postulated nutrient that could impact cramp risk, however a 2012 Cochrane Review did not find any randomized control trials which investigated magnesium on exercise-associated muscle cramps (8).
Interestingly, some research has reported that cramping athletes have lower serum sodium levels compared to those without cramps – but these have still fallen in the normal range (4). Perhaps for these athletes, a “lower normal” might be enough to contribute to cramping, but it's likely not the definitive or only answer.
So what really causes muscle cramps?
Most likely, tired and fatigued muscles. Here is what has been scientifically linked to muscle cramps in the recent research:
1. Increased speed and intensity, since it may lead to quicker neuromuscular fatigue (9, 10, 11)
2. Possible genetic component or family history (9)
3. History of tendon or ligament injuries (depending on how recovery was approached, this may have caused increased stress or fatigue in surrounding muscles) (9)
Does this mean you shouldn’t pay attention to hydration and electrolytes at all? Of course not. Proper hydration and electrolyte balance during exercise have other important benefits outside of cramping. For example, losing more than 2-3% of your body weight from dehydration may lead to decreased performance. Not taking in enough sodium over a long event may affect your risk of hyponatremia (also known as “water overload” - though fluid balance is certainly the larger factor there). Not to mention, outside of exercise, getting enough potassium daily may help control blood pressure.
In addition, you could certainly argue that there are many anecdotal reports of athletes reporting an improvement in muscle cramps with proper hydration and electrolyte balance. From a personal standpoint, I know I had a better experience with muscle cramps when I switched to a higher sodium sports drink. Whether that’s a true effect or placebo is up for debate. And some research shows that a carb and electrolyte containing sports drink may not prevent cramps, but may prolong the amount of time until those cramps occur (12).
The bottom line? Cramping muscles are most likely due to neuromuscular fatigue – so be sure to train well in order to prepare yourself for your race and avoid going out at pace that's too quick for you. But if drinking enough sports drink or eating a post-race banana helps you too, then go for it!
Share with us: What do you do to prevent muscle cramps?
I really dislike what the word diet means to a lot of people. It’s not a bad word in and of itself – in the traditional sense, the Miriam-Webster dictionary defines diet as “food and drink regularly provided or consumed; habitual nourishment.” Whenever I use the term diet in a blog post or article, that’s what I’m referring to – your regular pattern of eating meals.
However, for most people, the word diet more commonly indicates a short term plan to change their eating habits. “I’m starting my diet on Monday” or “I need to go on a diet before swimsuit season” or “I need to go back on my diet to lose these 5 pounds.” The problem with this use of diet is that it (almost) always implies that the diet is a temporary new way of eating. As such, at some point there will always be an end to that “diet” and a return to your previous habits – which means whatever success that occurred will likely reverse itself once you return to those old habits.
We need to shift our thinking about “diets” to “lifestyle.” Good eating habits are not something to implement for a month because bathing suit season is coming up. Now, are there times you might be a little more strict with your habits? Of course. For example, athletes reading this may want to reach a certain weight for racing that is not necessary to maintain during the off-season. Or maybe you have a high school reunion coming up and you really want to turn some heads. I get it. And that’s completely understandable. But overall, improving your eating habits requires you to choose changes that are sustainable for life.
I have a handout that I give to many of my clients that I love. It says “You did not fail on these diets. The diets failed you.” Here’s why many diets will fail you:
They have a list “bad” or “off-limit” foods.
Are there foods that are not healthy for the body? Of course. That doesn’t mean you have to completely eliminate them for life. By creating a list of off-limit foods, it often makes them more tempting and desirable. This can lead to binges, and subsequent “shame-spiral” inducing guilt that leads to more eating.
Healthy eating over life is about balance and moderation, within your own known limits. If you’re someone that knows you’ll overeat cookies if they’re in the house, then keep them out of the house. Does that mean you can never have a cookie? Of course not. Maybe you indulge in a fresh-baked one while at a friend’s house occasionally. If you love chocolate and know you can stick to a portion controlled serving, then maybe you treat yourself to a small square of dark chocolate most days, which helps prevent you from indulging in other treats. Figure out the right balance for your life.
[Note that in this section, I’m referring to diets that unnecessarily cut out foods. If you need to eliminate foods for a medical reason, that’s a totally different story.]
They tell you to ignore your body’s hunger.
Many diets have specific meal structures that may not be ideal for you, or set you up to have way too few calories. The result is that you feel hungry often, which can lead to a constant obsession with food.
It’s funny sometimes to watch young children eat, because many are very in touch with their body’s sense of hunger and fullness. They eat when they’re hungry, and stop when they’re full. Somewhere over the years, we’ve learned – not to our advantage – to override these signals. Diets are just one of the reasons for that.
Instead of starting a diet where you feel hungry all the time, consider paying more attention to your body’s signals. When you sit down to eat, get rid of distractions like television or the computer. Focus on the smells, tastes, and textures of your food. Eat slowly and enjoy each bite. And reassess your hunger/fullness level periodically throughout the meal. When you are satisfied – yet not “full” or stuffed – that’s a good time to stop. This is a skill that takes time to perfect, but will serve you well over the course of your life.
They have an all-or-nothing mentality.
Many times if the day starts out with a not-so-healthy choice, dieters will throw in the towel for the day due to that all-or-nothing mentality. “I’ll start again tomorrow,” they might say.
Try to break that all-or-nothing mentality associated with dieting, and instead think of overall balance that comes with lifestyle change. Your weight and your health are not the result of one choice. They are the result of many choices that you make each day, both related to food and related to other behaviors. If you make a not-so-healthy food choice, think about a positive action step you can take to balance it out. For example, if you caved and had a donut for a snack, think about what healthy dinner option you could make or decide to go take a walk. The goal is to have mostly positive actions, knowing of course there will be a few glitches along the way.
They don’t set you up for long term success.
Again, most fad diets out there are only sustainable for a short period of time. Even if you are successful on it, you won’t experience lasting success if you can’t keep up the habits over your entire life.
Weight maintenance is a common example of this. When people lose weight, their body needs fewer calories than when they were a heavier weight. If you go on a diet to lose weight, but then stop the diet because you reached your goal, you will no doubt gain the weight back when you return to old habits.
Instead of focusing on short term success, consider looking at your current eating habits and finding a few small changes that you know are sustainable long term. Focus on those first, and then add in a few more changes. This long-term approach will set you up for the best success!
The bottom line: You developed your eating habits over 30, 40, 50, or however many years old you are now. It will take more than a few weeks to create new habits – and that’s ok! Skip the fad diets, and commit to changing your eating habits little by little to ensure success for life.
Share with us: What’s the worst “diet” you’ve ever been on?