Here we are in January 2023, and once again, people say they would like to lose weight. Great. Now what? Whether this is your first, fourteenth, or 40th time embarking on a weight loss plan, you need to find what will work and is sustainable for you and your lifestyle. What is the reason, or reasons, for doing this? Why now? Because it is January? To look better, feel healthier, have more energy, or all of these? No matter the reason, consider small steps to reach more significant changes rather than a temporary overhaul.

January often brings forward a list of don’ts or eliminate such as alcohol or sugar, or “carbs.” So, here is the list of five things to consider stopping or eliminating in 2023.

With the new year less than one week away and another inevitable list of resolutions for a healthier life, today is a list of the top five things you can do now and for life to help ensure a healthier life. And you may think this is nothing “new” here. Of course, it isn’t, but oddly, this comes up perennially, so why not repeat it?

With the new year comes the inevitable talk of resolutions. Do you make resolutions? Do you keep them? Do you even bother? What is the big thing about January and the new year? The fresh start? First, I encourage people to make goals rather than resolutions. And make these goals SMART.

As we enter this last couple of weeks of the year and a couple more holiday celebrations, let’s talk about quality vs. quantity. Not about gifts, nor about time with family and friends, though it should apply. It is about food.

Have you heard that it takes 21 days to create a new habit? It sounds so simple: do something every day for 21 days to create a habit. Right? Perhaps, but not necessarily.

When it comes to food and our behaviors around the food, we need to stop thinking in black and white. It is NOT ONE food, one meal, or even one day that turns our health for the better or, the worse. But the consistency of that food, meal, or day over and over.

Many times, people have a CHEAT DAY with their diet. And others may only have a CHEAT MEAL. What does this mean? Cheating? Is this a good approach to eating?

So often, I hear an argument that cooking “kills” nutrients. With all the cooking humans have done since the discovery of fire, we would have died from malnutrition long ago. And while I will not argue that malnutrition is a significant issue globally, I guarantee you that cooking or heating food isn’t the issue.

Is fast-food “healthy”? Not really. But you may find yourself at a fast food place wondering if there are healthier options. If you go more than “once in a while” you may want to consider how you make healthier choices and help your overall health in the process. And not avoiding them completely. Because sometimes you can’t.

Eat What You Want and Eat What You Love People are dubious when I tell people that they can eat what they want. But why not? What is the reason? Are you allergic? Have an intolerance? Or it is a perception that you “shouldn’t” eat certain foods?

Are turkeys full of hormones? Do you need to look for antibiotic-free turkey? Does the tryptophan make you sleepy? Should you choose light meat or dark meat? Should you cook it without the skin? This article covers eight facts about turkey.

Could You Do a Vegan Challenge? No meat, dairy, eggs, animal anything for 30 days. This "challenge" got me thinking…Is it a "challenge" to be vegan?

This time of year is often a roller coaster for people: Halloween, Thanksgiving, the Christmas season, and New Year’s. All holidays in which eating more than usual is the norm. So, consider what can you do to stay with your routine as much as possible.

It is peanut butter lovers month – and I am one of those people who identify as a peanut butter lover. I am a fan of the creamy form – not crunchy. But we all have our preferences, and there is nothing wrong with our personal preferences. Parents and caregivers should use creamy for small children to reduce the risk of choking. This year, I am providing my list of 15 ways to have peanut butter in your diet. There are no rules here; use as much or as little as you want.

November is National Diabetes Month in which there is a push to bring more awareness of this disease that affects more than 34 million adults in the U.S. And, even if you are not part of that 34 million, it is estimated that more than 88 million Americans are at risk of developing diabetes in their lifetime. The catch with diabetes isn’t just the blood sugar and avoiding sugar in the diet. And most people need help with addressing the many aspects of diabetes.

What first comes to mind when I mention orange food? Fruits and vegetables? Candy? Cheese snacks? There are so many orange foods; fruits and vegetables are unsurprisingly the healthier categories. Right? But are there others that are good for us too?

Solid fats like butter, shortening, and lard has their place and a role in baking. Because of the nature of these fats, their solid properties help with a nice layering or flaking of items such as pie crust and other pastries. But, again, this is something that oil will not replicate and cannot replicate.

With the holiday baking season around the corner and so many people kicking wheat flour to the curb, I need to share the differences between these flours. There is nothing wrong with using wheat flour – either all-purpose white flour or whole wheat flour unless you have a wheat allergy or cannot eat gluten. Using a gluten-free or wheat-free alternative flour is fine and helpful. However, the belief that these other flours are healthier than wheat flour doesn’t hold up. In some cases, the calories and fat increase significantly. And the protein goes up marginally.

So many people will tout the benefits of chocolate without fully realizing and knowing the facts. Sometimes, I wonder if they are saying it to feel better and justify their chocolate habit. Like when people tell me that wine is good for the heart without knowing the facts. (Hint: there is much more to the story, such as overall dietary patterns and lifestyle.) But is chocolate good for you? It can be, but its type and form make a difference.