Men's Health and Wellness Blog and Resources

“The best resolution is one that you will keep!” — Dr. Barbara Bushman of Missouri State University In 2018, only 4 percent of people actually stuck to their New Year’s resolutions. You don’t need to be a mathematician to know how bad of a percentage that is. Let’s face it, both you and I have set resolutions that we have been unable or unwilling to keep. Do you want to change that this year? You likely set some resolutions at the end of 2020. Are you still keeping them?  Whether you are or aren’t, the following tips and tricks from a wide panel of over 25 experts will help you stay on track.  Why you aren’t being successful “No matter our goals, sometimes we end up making choices or acting in a way that undermines what we really want. Even with the best of conscious intentions, we often allow this self-sabotage to creep in and prevent us from reaching our goals,” said Dr. Bradley Nelson, veteran holistic physician, lecturer, and author from Discover Healing.  Setting goals is easy enough, but actually acting on our goals is much harder. Dr. Nelson points out some of the ways that we might sabotage our success:  Focusing on failure — We often forget that some of the most successful people are only where they are because they have previously failed a number of times and learned from those experiences. Focus on learning from mistakes, not on beating yourself up when you come short. Not celebrating small victories — You don’t have to wait to celebrate your success until the end of your goal. Enjoy the journey and celebrate the baby steps. Procrastinating — If you allow fear, dread, or insecurity to control you, you will continue to put off accomplishing your goals. Get rid of these thoughts and you will accomplish much more. Faking it — Don’t be afraid of letting people know exactly where you are. The more honest you are, the better people know how to help you. Suffering from Imposter Syndrome — This means that you feel that you are not worthy of happiness or success. Write down all that you accomplish; you will soon see that you have done more than you expected and are worth more than you could ever know.  Erika Lee Sperl, a  (PES) performace consultant based in Los Angeles adds, "I believe that our inability to stick with the majority of our New Year's resolutions comes down to three things: No one is holding you accountable but yourself, the approach needs changing, but you don't know how, and the goal becomes irrelevant as life situations change." How to choose a resolution To start, you should not make a long list of resolutions. If you did that, look over them and pick one that you would like to focus on. Dr. Susan Besser, MD, MBA, FAAFP, and CIME at Mercy Medical Center suggests that making multiple resolutions will set you up for failure. She also suggests that you treat any resolution you make as a goal. She said, “Decide what one thing (that you can change) is upsetting you the most, then make small changes to improve yourself in that area.”  If you do end up slacking off a bit, be kind to yourself. If you find yourself getting stuck, Dr. Besser recommends evaluating what has happened and looking for positive changes to make to your current situation. If you can do this, you will be able to maintain a happy and healthy outlook during your journey to change. Fitness resolutions A recent study by Finder found that over 39 percent of Americans set resolutions to improve their health. These resolutions are often to lose a certain amount of weight or increase physical activity. To prevent burn out, here are some suggestions to make this goal more attainable:  Start small — If you hope to run a 5k in the near future, Bushman recommends that you start with a walking program. Work your way into things so that you don't get burned out.  Take a walk — Joyce Shulman, Founder of 99Walks said that walking has incredible benefits for your mind, your mood, and your body. It offers time and space free of distractions, fuels your creativity, and is the easiest way to effectively improve your fitness. Facilitate more movement — Teri Dreher, Founder, RN, CCM, and BCPA with NShore Patient Advocates suggests that you park at the further end of the store lot or consider getting a fitness tracker and start counting steps.  “Improving posture provides a plethora of health improvements, from reducing torso pain, arthritis pain, knee pain, and of course back pains. Gastrointestinal issues are reduced or corrected by improving posture, and mental acuity is improved. It involves correcting a lifetime of living in bad habits, and that’s not an easy pattern to change.” — Bill Schultz, Founder of Alignmed Have you ever considered working to improve your posture as a New Year’s resolution? Shultz suggests that improving your posture is one of the most important resolutions that we could make for ourselves.  If you have recently experienced unexplained back or neck pain, it is possible that your posture is poor. Shultz has found that this pain begins with soreness, turns into inflammation, and then becomes pain and discomfort. Common symptoms for poor posture include:  A forward lean when standing straight Fatigue throughout the day A slow metabolism Alignmed has created clothing that acts as a posture corrector. It can be worn while working in the office, when you are out and about, or when you are participating in physical activities. Some professional athletes use it during training to improve performance. If you are looking for help with your posture, it may be worth looking into. Get more sleep  Do you get eight hours of good sleep each night? The reality is that most of us don’t. We should, but we get side tracked with friends, family, TV, video games, or other activities. Imagine how good it would feel to get a solid eight hours of sleep each night. Here is what the experts have to say about sleeping habits:  Routine — Bill Fish, Founder of Tuck.com, feels that the quantity of sleep is not as important as the quality of sleep that you are getting. He said, “Our bodies are equipped with an internal 24-hour clock known as our circadian rhythm. It tells our body when to rest and when to be alert, and craves consistency. Thus, going to bed and getting up at the same time each day will help your body immensely.” Time — It is not uncommon for us to plan so many things in our day that we end up staying out later than we would like. If this is a habit of yours, Jocelyn Nadua, Registered Practical Nurse and Care Coordinator for C-Care Health Services, suggests that you start trying to go to bed a bit earlier. She said, “It's okay to go to bed late on some occasions, but those few extra hours of sleep you get when you go to be early will go a long way in keeping your body healthy.” Sleep apps — Dr. Tanya Altmann, Pediatrician and Author, recommends trying out a sleep app to better your sleeping patterns. She points out that “smart apps for sleep can track sleep cycles, aid in falling asleep, or potentially guide your dreams.” Get more exercise  Who doesn’t want to take better care of their body at the beginning of a new year? There are so many ways that you can tackle physical health. To start, here are five tips from Billy Ferguson, CEO and Founder of Trivelo.  Keep variety in your exercise regime. Mix things up and have some fun. Resist routine. Keep your body guessing and prevent muscle memory from reducing the effectiveness of your training. Combine cardio, strength training, and low resistance stretching based exercises to create all round fitness and maximize the time invested. Vary times of training and type. Don’t feel the need to workout for exactly an hour every day. Reward all efforts from 50-mile bike rides all the way down to getting 10,000 steps of walking in a day.  Sometimes improving physical health can be intimidating. That being said, there are ways to make it more palatable. If you are not the best at going to the gym or working out, it is important to start with baby steps. Renata Trebing, Founder of Nourish With Renata suggests that you get out and move your body for 30 minutes each day.  To help you create a habit, she offers these three suggestions:  Select a time of day that works for you (during a lunch break, nap time, or before dinner, etc.) Hold yourself accountable (write your goal down) Invite people that you are close to to help you (build a support group) “You should exercise (moderate physical activity) 150 minutes per week: 5 days of 30 minutes each session.” — American Heart Association Jocelyn Henning, MS, PA-C, Stroke Program Director, and Director of Patient Safety at Mercy Medical Center, suggests pairing fitness with nutrition by setting regular eating and exercise patterns six out of seven days per week. The seventh day is a day for you to enjoy your favorite meal or some treats.  If, like the majority of us, you have a couple of bad days and are unable to meet your daily goals, just jump right back into it. Henning said, “One or two not so good days aren’t an excuse to ruin the rest of the week.” Improve your nutrition Making changes to your eating habits is easier said than done. One of the best ways to improve your health is eating a nutrient-rich diet. Dr. Stacey Bell, DSc and RDN with Drink Nutrient, offers a few suggestions to help you get started:  Stay hydrated Don’t count calories, count nutrients Avoid the “Naughty Nine”  preservatives gluten GMOs excess sugar excess sodium acrylamide artificial flavors/sweeteners/dyes binders/emulsifiers Whole Foods-banned ingredients.  Expert parenting tip:  Pack a lunch for your kids. There are many resources to help you get some inspiration. Jessica Gury, Cofounder and CEO of Teuko, a company that helps parents know how to pack good lunches for their kids, suggests that parents pack lunches for their kids to help them develop healthier eating habits. Making changes to your diet usually will require you to replace the bad foods that you are eating with healthier options. Amy Van Sydow Green, MD, MS, and RD with Honey Brains, adds her recommendations on eating better foods:  Increase veggies and fruit in your daily diet. Aim to make half of your plate vegetables at lunch and dinner. Add a fruit and veggie smoothie with your breakfast egg. Slice up an apple to eat with nuts for a nourishing evening snack. Get in the habit of having a side salad with dinner. Eat more whole foods and less processed foods. For example, fish, chicken, nuts, eggs, fruits, and vegetables are more filling and can help you manage a healthy weight.  Stay hydrated “Proper hydration is not only essential to health, it regulates body temperature, it helps your kidneys function, helps your digestive tract move things along, and helps your body send essential nutrients/electrolytes to their proper destinations in your body.” — Amanda A. Kostro Miller, RD and LDN with Smart Healthy Living It's important to stay hydrated throughout the day, every day. But that doesn't have to mean just drinking more water. Though this would be ideal, it is certainly only one of many sources of hydration. Miller suggests that you can help keep your body hydrated by consuming the following: water, broths, juices, teas, fruits, and veggies. All of these sources can be used to increase your fluid intake during the day. Proper hydration for you can be determined by a registered dietitian (there may be certain health conditions that have specific fluid recommendations). For more suggestions, see what Medical News Today has to say.  So how can you tell if you are dehydrated? It's actully pretty simple. According to Miller, unless you have any conditions that may cause your body to act differently (kidney disease, diuretic medications, etc.), you will be able to judge your hydration based on the color of your urine. If it is dark yellow or amber, it is likely that you need to increase your hydration. Ideally, urine should be clear or very pale yellow.  Breathe better  Have you ever thought about making a goal to improve your lung capacity?  It may sound silly, but some of the things we do every day really do affect our ability to breathe. Bob Prichard, President of Somax Performance Institute, shares some of his findings below:  Stop smoking — Anything (vaping, marijuana) that you inhale that is not clean air will irritate the sensitive lung tissues. The result is that you gradually, imperceptibly lose chest expansion, lung capacity and brain oxygen. Wash your hands — Colds and the flu can cause similar effects on your lungs as smoking. Avoid corset undergarments — Want a wasp waist?  Say goodbye to your brain oxygen.   Travel more Did you know that traveling can help reduce stress levels and boost self esteem? In a recent article by Lonely Planet, travel was identified as an act of self care. It is not uncommon for people to want to travel more, but the number of those who actually do is fairly low. While traveling requires time, energy, and money, in exhange you get experience, memories, and a richer life.  “Travel is a key component to maintaining a healthy and happy lifestyle,” said Sahara Rose De Vore, Founder of The Travel Coach Network. She continues, “People are drawn to travel for reasons including healing, connecting, exploring, adventure, soul searching, and other fulfilling purposes. Therefore, travel is a health resolution that people should keep up with all year.” If you would like to travel more, but always run into roadblocks, here are some tips from De Vore to help you change that:  Treat travel as self-care Be involved in the planning process (don’t just leave it to a travel agency) Set a specific budget and plan accordingly Put money aside each month into a travel fund Create a travel vision board Explore the hidden gems of your hometown, state, or country on a stay-cation See if your employer offers any travel perks (remote work or volunteering abroad) The better you are at caring for yourself, the more effective you will be in all that you do.  Improve your mental health Have you ever set a goal but felt that you would never be able to achieve it? When we set lofty goals but are not in the mental space to take them on, we can easily become discouraged. Strive to look at your goals through a positive lens.  McKenzie Caldwell, MPH and RDN with Feed Your Zest, feels that the best type of diet is no diet at all. Thinking that you are on a diet can be restrictive and mentally taxing. She recommends sticking to a couple of guidelines (rules) to improve your physical and mental state. This is called intuitive eating. She said, “Intuitive eating is all about tuning into your inner signals of hunger, fullness and cravings. In this way, you can pursue a healthier lifestyle, and have better body image and mental health in the process.” If you start getting anxious or upset about your eating and fitness goals, take inventory of your social media feeds. If you are following people or companies that discuss dieting or exercise, unfollow them. There is no point focusing on others successes when you should be enjoying your own journey through conscious decision making.  Do you expect to be perfect immediately when you start a new goal? Let’s face it, you won’t be. Everybody makes mistakes. Everybody falls short in some capacity and needs to start over. To help you navigate this in your life, Cynthia Thurlow, Functional Medicine Nurse Practitioner, Nutrition Expert, and Wellness Entrepreneur, shares four key tips:  Be honest with yourself — Analyze what is working and what is not without making excuses. Consistently assess — No matter your goal, take the time to assess your progress and identify places where you are doing well and places that you think you could improve. Take time — Give yourself at least 30–60 days to transition into a new habit. Change requires time. Turn around — Take some time every so often to look back and see how far you have come. You will be surprised to see how big a difference each small change can make. 

Guest Post by Lisa Richards Nobody enjoys being bloated or gassy. And yet we often think that it’s just something to put up with. Well, good news — you don’t have to put up with it. All you need to do is make a few lifestyle changes.  Good digestion is not only about what you eat, but how you eat it, and how well you look after your body in general. After all, you are what you eat! Here are eight lifestyle changes to help maintain great digestion: 1. Eat the right foods Unsurprisingly, the foods that upset your digestive system the most are those that are high in fat, sugar, and artificial additives. That’s because your body was never designed to break down these highly processed foods. Chips, cookies, crackers and soft drinks aren’t really food at all, but rather a mixture of chemicals and synthetic ingredients. Your digestive system is built for plant foods, lean proteins, fruits, and nuts. These are the foods that provide the vitamins and minerals your body needs in order to function properly — so it makes sense to eat them!  By including more real food in your diet and less man-made food, you’ll be feeding your digestive system the foods it recognizes and providing yourself with real nutrition. It’s a no-brainer, really! 2. Boost your good gut bacteria Your gut is home to trillions of microbes that play a major role in healthy digestion. But if you’re suffering from dysbiosis or an overgrowth of bad bacteria (or yeast such as Candida albicans), your digestive function will be considerably weakened.  The best way to beat the bad bacteria is to add more good. Studies have shown that supplementing with probiotics is an effective way to reduce levels of bad bacteria and yeast in the gut and also restore good digestive function.  You can improve your levels of beneficial bacteria by taking a quality probiotic supplement every day or by adding fermented foods to your diet. These include products such as kimchi, sauerkraut, kefir, and natural yoghurt. When buying a probiotic, look for one that contains lots of strains and at least 10 billion CFUs of bacteria. Also consider the delivery system to your gut, as most probiotics in vegetable capsules are destroyed by stomach acid. The probiotic that I use myself uses time-release tablets to deliver its bacteria safely past stomach acid. 3. Add more fiber to your diet Another one of the reasons for poor digestive function is slow bowel transit time. When your diet is lacking in fiber, food moves more slowly through the intestines, causing it to release nasty gases. Fiber also only helps to maintain the health of your gut and bulk out your stools, helping them to move through your digestive system more regularly. Even better, fiber provides fuel that supports the good bacteria in your gut. The best fiber-rich foods include nuts, seeds, kiwifruit, berries, avocados, pears, bran, and oatmeal.  4. Minimize stress You may have noticed a kind of butterflies feeling in your tummy when you’re nervous or stressed. This is the effect that anxiety and worry can have on your digestion. In some cases, stress slows down digestion and causes bloating, pain, and constipation. Other times, it can speed everything up, causing diarrhea or destroying your appetite completely. Stress can also worsen conditions such as stomach ulcers and irritable bowel syndrome. It can also change the balance of your gut bacteria. It’s a good idea to avoid eating if you’re feeling very anxious, stressed, or upset. Try to avoid stressful situations during meal times or eating on the run. Practice meditation for 15–30 minutes a day to reduce your stress levels and induce a sense of calm.  5. Quit smoking Smoking can really mess with your natural digestive function, causing all sorts of nasty symptoms.  Cigarette smoking tends to weaken the muscle that controls the lower end of your esophagus, known as the gullet. When this happens, acid from your stomach can splash up into your esophagus, causing the unpleasant sensation known as acid reflux. Reflux is often described as heartburn — a burning sensation in the chest.  Over time, excess stomach acid caused by smoking can also increase your risk of stomach ulcers and inflammatory conditions of the bowel. Smoking is also a major risk factor for stomach cancer. The best way to restore the health of your gut is to quit! 6. Practice mindful eating Taking the time to really focus on your food can make a huge difference to your digestion. Don't rush your meals. Take time to chew slowly. Try putting your fork down between bites and chewing each mouthful properly. This method can also help prevent you from overeating.  If you find it takes you too long to eat a full meal, try eating five to six small meals a day instead of three large ones. It’s also important to avoid eating a big meal just before you go to bed, as your body will find it difficult to digest a meal while lying down. 7. Hydrate  Make sure you have plenty of water to drink each day — at least two liters. Water helps to flush food through your digestive system, keeping everything flowing smoothly down through your digestive tract. When you don’t drink enough, your stools can become dry and hard to pass, causing constipation and intestinal discomfort. Try carrying a water bottle with you at all times and remember to keep sipping it throughout the day. This is easier than drinking those eight glasses! Do try to avoid drinking large amounts of water 30 minutes either side of meals, as this can dilute your digestive enzymes.  8. Exercise Exercise naturally stimulates peristalsis, the movement of food through your intestines. Being sedentary, however, has the opposite effect: it causes your digestion to slow down, which in turn can lead to tummy trouble.  Being overweight can also cause digestive problems because excess abdominal fat puts pressure on your stomach, causing heartburn.  Regular exercise will not only help speed your bowel transit time but will also keep your weight at a healthy range. Losing a few pounds can help to relieve digestive symptoms and also reduce your risk of inflammatory bowel conditions. Try exercising for at least 30 minutes a day through walking, jogging, running, or cycling. Lisa Richards is a Nutritionist for The Candida Diet. 

Guest Post by Shyam Bhardwaj Corporate lifestyles are causing a significant proportion of the U.S. workforce to face lesser productivity. Sedentary lifestyles, poor nutritional choices, bad posture, improper work-life balance, and excessive alcohol use have all been identified as contributors to chronic illnesses among workers. Chronic illness has become a major burden on the workplace due to health care costs, absenteeism, and reduced employee productivity when at work. Work-load and associated stress levels undeviatingly impact mental as well as physical health. The American Heart Association uses CVH metrics to define physical health comprising several observations, including non-smoking, body mass index, blood pressure, and cholesterol, etc. Reportedly, CVH metrics + Healthy Diet + Physical Activity are arbitrarily linked with better engagement and performance. Many organizations have addressed these issues by inducting workplace wellness programs to inspire employees to adopt healthier lifestyles. Programs are either implemented directly by the employer or through a program developed by the company's health-care provider. Cited by the RAND report, nearly half of U.S.-based employers run a sort of wellness program.  Most of these programs combine screening for risk factors with interventions to reduce risk. Individual's data set on weight, blood pressure, blood glucose levels, and fitness habits are commonly collected by employers as part of these wellness initiatives. Interventions offered in the wellness programs involve smoking cessation programs, on-site weight measurements, on-site vaccinations, weight-loss competitions, nutrition educational activities, stress management educational activities, substance abuse counseling, and fitness promotion programs. About half of the employers with wellness initiatives also offer disease management assistance, with diabetes as the most commonly targeted condition. The biggest obstacle for employers to make these programs extremely successful is the ratio of positive participation from employees. The majority of wellness programs used incentives such as money and prizes to encourage employee participation in the programs. Organizational wellness programs might differ based on personalized goals and company-size, but usually, the following points decide the wellness plan structure: What is pushing the most extravagant claims onto your health care plan. Humanize your organization and set realistic expectations. Integration of workplace wellness with other benefits. Lead by example; Practice what you preach. Implementation is the key. Corporate wellness programs do more than just promote healthy lifestyles among employees. Aside from providing positive reinforcement to get in shape, they also boost the company's bottom line.  In the past, employers used to do small things to encourage employee health like hanging motivational posters or encouraging employees to take the stairs instead of the elevator. Today, companies are shelling out significant sums of money for wellness programs because they really do work. The initial investment ends up paying for itself and then some over the long haul.  Let's take a look at a couple of benefits of taking the wellness plunge. Fewer sick days  Corporate wellness programs typically offer employees incentives for reaching health goals and sometimes even punish them with a bit of negative reinforcement for being unhealthy. The result is a significant improvement in overall employee health.  When employees understand how to live a healthy lifestyle and are encouraged to do so through a corporate wellness program, they get sick less often. This helps the company stay profitable. Fewer workers' compensation claims  Better levels of health are directly linked to fewer workers' compensation claims. Employees who are in shape are less likely to strain muscles, tear ligaments, and break bones while performing work activities. Healthcare savings Corporate wellness programs boost a company's bottom line by saving money on health insurance costs. In a study conducted by Richard Milani and Carl Lavie, over 185 couples were given cardiac rehabilitation training. Over 100 couples recovered from high-risk to low-risk health status at the end of a six-month wellness program. The savings is passed on to the company in the form of reduced healthcare premiums and fewer workers' compensation claims. Mutual benefits One of the best aspects of a corporate wellness program is that it has the potential to be mutually beneficial to both the company and the employees. Most employers will provide financial rewards to employees who hit health benchmarks for things like blood pressure, weight, and cholesterol levels. Increased happiness Healthy people are generally much happier people than those who are unhealthy. Happier people are also more likely to show up to work and take fewer sick days and personal time off.  Beyond merely showing up for work, happy employees are also much more productive than their unhealthy counterparts and will boost the company's bottom line.  Don't underestimate how contagious a positive attitude can be. Happy people liven up the workplace atmosphere and lift the moods of others, making the environment much more productive. External benefits  One of the best ways to sell employees on a wellness plan is to stress the fact that it can benefit them beyond the workplace. Although the company's primary interest is maintaining a healthy workforce, it can also benefit from an employee who has a happy life outside of work.  Those who enjoy their time off of work will be much more productive while on the clock. If employees understand that a wellness program will help them get in shape so that they can spend more quality time with their family and live a long life, they'll be more likely to participate in the program with sincere interest and effort. Long-term investment  While a corporate wellness program will be a sizable initial investment, it will eventually produce results. The key is patience. Once employees get in the habit of taking care of themselves, they'll be more likely to practice healthy behaviors over an extended period of time. The result will be a healthier, happier workforce that lowers the employer's future healthcare premiums and workers' compensation claim costs. Group mentality One of the more interesting aspects of corporate wellness programs is that employees are much more likely to participate because their co-workers do. While it is difficult for an individual to motivate himself to sign up for a gym or start a workout routine all by himself, it is much easier for him to participate in a wellness program when his peers do it with him. Nobody wants to be the odd man left out. When asked, employers tended to be confident that wellness programs were effective and cost-saving for the corporations. It pays off in reduced absenteeism and boosted productivity, plus a fairly large discount on its healthcare costs from its healthcare provider. Shyam Bhardwaj has over seven years of experience in marketing and branding space. With background experience in software engineering, he also deals with IT and web development areas. He often writes about entrepreneurship journey, start-up success stories, marketing hurdles, and business operations.

Why eat healthy? Your health is your lifeline. Literally. Your ability to function is directly related to your physical health. Though there are many ways to improve your health, one of the most important is eating healthy foods. This may not be appealing to some, but the results of healthy eating habits make it well worth it. According to Healthline, if you are willing to commit to eating healthier foods, you will see a number of improvements in your life. You will be better able to maintain a healthy weight, your mood will likely improve, your body will be better equipped to combat disease, you will have more energy, and your overall longevity will be increased. Now, eating healthy, though a challenging goal, is doable during the majority of the year. What about during the holidays? Thanksgiving and Christmas come with a number of fun traditions, but most people would agree that some of the most significant traditions during the holiday season center on food. In this article, we will be providing you with some expert tips on healthy eating during the holidays, what foods you should be avoiding, and what healthy foods you should be adding to your diet. Though eating healthy during the holidays seems difficult, we hope to make it a bit easier for you. Healthy eating tips Hard things require effort. Eating healthy foods can certainly be one of those hard things. To take some of that burden off of your shoulders, we have turned to a number of experts to compile a list of ways that you can maintain a healthy and balanced diet during the holiday season. Avoid the holiday think Dr. Candice Seti, a clinical psychologist, personal trainer, and nutrition coach with The Weight Loss Therapist, feels that there an all-or-nothing attitude that has become common during the holiday season. In essence, it is like considering the last three weeks of December as "the holidays" and deciding you will get back on track starting January 1st. Realistically, two or three large and/or unhealthy meals will have almost no impact in the long-term, but 15 or 20 meals is where things get scary. Seti suggests avoiding holiday weight gain by "reminding yourself that you have control over ALL of the other non-event meals during the holiday season. Making healthy choices during those meals will ensure that the impact of the big meals is much more minimal."  Make the “best” choices "It's simple, don't aim for perfection, but aim for the best choice," says Bart Wolbers, Chief Science Writer and Researcher with Alexfergus.com. Wolbers talking about how eating an imbalanced meal during thanksgiving and a couple of them during Christmas is not going to ruin a year's worth of efforts. If people tell you otherwise, they need to get their facts straight. That being said, don't be worried about stuffing yourself with turkey during your thanksgiving dinner. The key to your success will be opting for a smaller dessert when the time comes. As you plan for Christmas and New Year's, Wolbers suggests, "Eat that wonderful meal with your family, but make healthy choices during your other meals of the day. Don't be afraid of having a few glasses of champagne, but make sure to eat and drink healthy again the next day." Moderation Maintaining moderation in your diet requires discipline. Kristian Morey, RD, LDN, and Clinical Dietitian at Mercy Medical Center, recommends, "Don’t keep candy, cookies, or pies around the house. Enjoy it in moderation here and there, but keeping it always available in your home during the holidays can make that very difficult to do." Morey knows that many people have holiday traditions of making and giving away sweets to friends and family. To make sure that you don't end up with excess sweets in your home, she suggests only making as much as you are going to give away. If you don't know that you will be able to practice self-control if you do end up with some leftover sweets at home, she suggests choosing a different way to give to those you love and focusing on special experiences with them. She says, "the memories will last longer than the sweets do!" If you find yourself struggling to maintain balance through eating in moderation, it may be helpful to measure out your portion sizes. To help you figure out appropriate portions for you, this infographic from a recent study conducted by Precision Nutrition should help you visualize what this looks like.  Infographic provided by Precision Nutrition “All foods can be eaten in moderation. Try to limit saucy, fried foods. Also, limit drinks with calories; they can add up quickly." — RD Natalie Allen, Instructor of Biomedical Sciences at Missouri State University Consistency "The best way to eat healthy during the holidays is to stick with your normal eating routine (as best you can)!" This advice from Kimberly Snyder, Celebrity Certified Nutritionist, is one of the keys to your success. Instead of depriving yourself so you can later binge on a huge holiday meal, she recommends starting your day with a nourishing smoothie. This will keep you hydrated, provide your body with nutrients you may not be getting from other meals, and prevent you from overeating indulgent foods later in the day. When it comes to mealtime during the holidays, it’s understandable to overload your plate with mounds of sweet and savory dishes. We all face the temptation of reaching for multiple helpings. If you find yourself going back to the buffet, Snyder suggests keeping your portion of seconds small and avoiding a third helping, so that you can enjoy the desserts without regret. Foods to avoid One of the key success factors when eating healthy is not eating unhealthy foods. During the holidays, we are presented with so many options at celebratory meals. That being said, there are some foods that we would recommend avoiding in order to best care for your health without missing out on the celebrations and fun. Beverages Most of our favorite holidays are often accompanied by a number of beverages. Though drinks seem innocent, be careful how much you drink. Many seasonal drinks are high in calories. According to Caleb Backe, Personal Trainer and Health and Wellness Expert for Maple Holistics, you should watch out for the following:  Beer Wine Eggnog Mimosas It's easy to keep going back for "just one more glass," but Backe adds, "not only are they unnecessary calories, but too much will make you lose your inhibitions and head back to the buffet for second and third helpings." Be smart with your drink selection! Leftovers Another super important tip is to avoid leftovers as best you can. "Holiday meals often come with days worth of heavy leftovers that just continue the cycle of overindulging," says Snyder. If you don't think you will be able to avoid eating them, give your leftovers to others so you can get right back on track with healthy eating and a normal routine.  Obligatory foods Avoid foods you don’t actually like, but you feel obligated to eat, like Aunt Sally’s fruit cake. (And we ALL have that "Aunt Sally"). Kristian Morey, RD, LDN, and Clinical Dietitian at Mercy Medical Center, adds, "You do not have to try everyone’s dish at Thanksgiving or Christmas dinner, especially if they don’t align with your health goals or tastes." Don't be afraid to say no; just get the food that you actually want to eat.  Energy-dense foods Energy-dense foods are those that are deficient in nutrients including vitamins, minerals, and fiber. Kaitlin Cushman, a nutritionist focusing on children's health from Healthy Height knows that convincing your kids to eat non-energy-dense foods is no simple task, as these include the classic turkey, assorted vegetables, and other healthy side dishes. She suggests that portion control for the following foods will become crucial in order to maintain somewhat of a balanced meal: Deep-fried turkey or other fried foods Bread-heavy stuffing Baked goods (i.e. cookies, pie, cake) Heavily sauced items like casseroles, creamed corn, and mashed potatoes with gravy Canned cranberry sauce White bread, dinner rolls, etc. Filler foods One of the most common mistakes that people make is filling up on filler foods. Most casseroles, baked goods, and even vegetables are loaded with fats, sugar, and refined carbs. These are considered filler foods as they accompany the key elements of the meal. Lisa Richards, an author and nutritionist from The Candida Diet, has said, "Avoid 'healthy' foods that have been cooked in sugar and fat. There are many filler foods, mostly side dishes, that only add excess empty calories. Rather than filling up with these foods choose the more nutrient dense options." Healthy foods to eat  The key to eating healthy is providing your body with the nutrients that it needs in the right proportions. That means that you should be eating healthy foods every day. Did you know that there are many people who are eating little to no fruits and vegetables on a daily basis? Precision Nutrition found that over the past five years, people have started eating fewer fruits and vegetables each day.  Image provided by Precision Nutrition We know that it can be hard to know what foods will help your body the most. We have done the homework for you! We asked health and wellness experts about their top five fruits, vegetables, proteins, and whole grains that will help our bodies stay well nourished. Here is what we found:  Fruits “Whether it’s a large group brunch event or a traditional family dinner, opt to fill up with fruit or veggies before tackling the rest of the meal. For breakfast, this may mean a small fruit bowl first and dinner could be starting with a small salad or some roasted veggies. Either way, you will fill up some space in your stomach to help curb your hunger sooner. And you’ll also get a bunch of good nutrients in your system – something that’s often missing from our holiday favorites!” — Seti Top five fruits Blueberries Avocados Coconut Apples Raspberries Expert tip from Trebing How to eat more apples: "Apples are incredibly versatile. From apple slices to stewed apples and of course traditional apple pie or baked apples, there’s a multitude of recipes for apples." — Renata Trebing, Health and Wellness Expert from nourishwithrenata.com Veggies “There’s a reason why Popeye loved his spinach, and I’m with him – I can’t get enough of this stuff. I put it in smoothies as it resembles the taste of a banana alongside other fruit like mangos. Anywhere I order a salad or when I make one at home, I ask for the base to be spinach as opposed to iceberg. You can toss spinach into pasta and also layer it in a sandwich. I recommend upping spinach intake to all my athletes as its calcium content is great for injury prevention.” — Matt Kite, Director of Education and Personal Training Coach for D1 Training Top five veggies Kale Spinach Tomatoes Carrots Broccoli Expert tip from Trebing "Carrots are high in beta carotene, which not only gives it the orange hue, but is also a powerful antioxidant. Some studies show that beta carotene may help fight cancer cells too. Carrots sticks are great raw snacks but you can also make carrot cake, roast or braise carrots too." — Trebing Proteins “Just like avocados, Salmon is packed with healthy fast – omega 3 fatty acids – and super delicious. It also has plenty of protein to keep you full and help with muscle growth. I bake salmon in the oven and will eat it with a squeeze of lemon or some tzatziki sauce – a healthy condiment that’s made with yogurt, giving you even more protein and health benefits. But, you can also break it up and toss it in a salad." — Kite Top five proteins Salmon Chicken Lean red meat Beans and lentils Protein powders Expert tip from Trebing "Chicken is a great source of protein and is one of the most versatile protein sources too. You can literally use chicken as a meat to grill, roast it in the oven, simmer it in stock, use ground chicken for chili, or have canned chicken on salads." — Trebing Grains “Quinoa has become a popular gluten free grain option, but most people do not know it is actually a seed. It is thought of as a grain because it is often prepared and consumed similarly to other whole grains. Quinoa has the highest protein content in this category containing 8-10g grams of protein per cup compared to white rice at about 4-5 grams per cup. Quinoa is also unique plant protein in this category because the protein is a complete protein containing all the essential amino acids." — Randy Evans, MS, RD, LD, Consultant for Fresh n' Lean Top five whole grains Quinoa Lentils Whole-Wheat Bread Oats Brown Rice Expert tip from Trebing "Brown rice is actually really nutritious. It contains high amounts of manganese, selenium, and phosphorous, as well as being higher in fiber than white rice. Brown rice is a great accompaniment for any Asian meal or even to make paella, rice cakes, or as an addition to soup." — Trebing Bonus tip That's right, even a blog post like this has a bonus round! Here is one more expert tip to help you stay healthy all year.  Buddy system "We all do better with a little support and accountability, and the holiday time is no different," says Seti. She also recommends finding a friend or family member with similar health goals and making a plan together. Share your goals for each meal, agree to remind each other, or simply choose to check in with each other each day and give a daily report. Whatever you plan, having someone committed to the same goals will help with motivation and commitment.