Healthy Support

The 6 Healthy Eating Hacks Experts Want Woman Over 50 To Know

Let’s face it: Between busy schedules, tempting treats and the allure of convenience foods, sticking to a healthy diet can be a challenge. Thankfully, healthy eating hacks can help you reach your wellness goals without feeling deprived. We asked experts to break down what tricks actually work, plus how to effortlessly incorporate them into your daily life.

Why it’s hard to maintain healthy eating habits

Surveys show 3 in 5 US adults say they’ve tried to diet at least once, yet 79% ended up reverting to old eating patterns or giving up altogether. The takeaway? Maintaining good nutrition is hard! Some barriers that stand in the way:

1. Lack of healthy food options

America is the land of plenty. Grocery stores have everything you could ever want, but according to Joan Ifland, PhD, FACN, a fellow of the American College of Nutrition and a food addiction expert, more than 

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10 Ways Drinking Lemon Water Can Support Weight Loss

Enjoying a refreshing glass of freshly squeezed lemon water has become a popular daily ritual that boasts a myriad of health benefits. According to the Cleveland Clinic, drinking lemon water can support digestion, give you a healthy dose of vitamin C, keep you hydrated, and help you lose weight. To learn more about how drinking lemon water can support weight loss, we chatted with Catherine Gervacio, RND, a registered nutritionist-dietitian and certified exercise nutrition coach at EHProject, who reveals 10 ways that adopting this daily practice can reduce your waistline and help you achieve a toned and trim figure.

Lemons are a source of essential nutrients like vitamin C and antioxidants, according to a 2021 study in Frontiers in Nutrition. These nutrients can contribute to overall well-being and, indirectly, support a healthy weight. A body that receives adequate nutrients is less likely to experience cravings for junk

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How to make healthy eating habits stick in the new year

The start of the new year offers a chance to reflect on the past and set goals for the future. Many of us aim to improve ourselves, but, unfortunately, New Year’s resolutions are often quickly abandoned because they are unrealistic or too difficult to maintain.

A spread of fruits, vegetables and grains on a black countertop. All are part of healthy eating.
Figuring out how to introduce healthy eating habits might seem overwhelming at first, but you don’t need to make too many changes at once. (Texas A&M AgriLife photo by Michael Miller)

This is especially true for resolutions centered around physical health, like healthy eating. Instead of relying on strict rules and super-human discipline, Texas A&M AgriLife Extension Service experts have shared tips for establishing realistic healthy eating goals that can endure through January and beyond.

Don’t force the New Year’s Day start date

Though it might seem counterintuitive, allowing yourself the flexibility to start implementing new habits when you’re ready, rather than forcing yourself

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Try These 23 Healthy Snacks for Weight Loss

For anyone trying to lose weight, snacking can feel like a guilty pleasure. But it doesn’t have to be. Eating periodic, healthy snacks can be good for you.

“Including snacks in a healthy diet can offer several advantages,” Christina Barth, assistant teaching professor and registered dietician nutritionist (RDN) at Arizona State University, told Newsweek. “They have the potential to boost nutrient intake, maintain consistent energy levels, aid in post-exercise recovery and provide a variety of healthy choices.”

Newsweek asked Barth and other nutrition experts about their favorite snacks for weight loss. Here are their picks:

1. Apple Slices With Peanut Butter

Apples are a great source of fiber and Vitamin C. Combined with peanut butter, which has healthy fats and protein, this snack gives you immediate energy and plenty of healthy nutrients to keep going throughout your day.

To make this snack, just slice an apple and

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Help with healthy eating habits

Mahoning Matters

Dr. Benjamin Biteman shared some advice he gives ahead of the holidays to patients in the Weight Loss Center working on portion control and healthy eating habits.

Dr. Benjamin Biteman shared some advice he gives ahead of the holidays to patients in the Weight Loss Center working on portion control and healthy eating habits.

FILE

Ohio is among the top ten states in the U.S. for adults with obesity.

Dr. Benjamin Biteman has worked in the Mercy Health St. Joseph Surgical Weight Loss Center for seven years.

Dr. Biteman is a general and bariatric surgeon at St. Joe’s Weight Loss Center.

He shared some advice he gives ahead of the holidays to patients in the Weight Loss Center working on portion control and healthy eating habits.

“One of the most important things to remember for Thanksgiving dinner is portion control,” he said. “You don’t want to skip meals in anticipation of the Thanksgiving dinner.”

Dr. Biteman said to focus on filling your plate with

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Healthy Eating During The Holidays Improves Wellness And Productivity And Lengthens Life

During the holiday season, we are presented with a myriad of tempting foods, much of which is unhealthy and can deplete us of energy. You don’t have to be a rocket scientist to know that good nutrition, along with ample sleep and good exercise, provide fuel that promotes your health, mood and mindful productivity at work. We have known for years that there is a direct link between diet and our physical health. Scientists, for example, have discovered that the Mediterranean diet reduces risks of cardiovascular disease. Research also shows that there is a direct relationship between our dietary patterns and mental health. The study’s authors state, “The results of this trial suggest that improving one’s diet according

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Food-tracking apps pros, cons – Chicago Sun-Times

Food-tracking apps have ballooned in popularity.

One of the most popular features of nutrition-focused digital apps is the ability to record the food you eat and quickly view nutritional information. Dietary guidance and sharing of recipes can be just a few taps away. Physical activity and sleep also can be tracked to help with health and weight-loss goals.

Some things to know about food-tracking apps:

Pros

Food apps are convenient, affordable and increasingly easy to use.

“The top two strengths of these apps include accountability and awareness of eating habits,” says Caroline Susie, a Dallas registered dietitian.

Since behavioral change can be hard to implement and maintain, Susie says one useful tool to support dietary changes is having help to hold you accountable for your dietary choices.

Tracking your food also can bring a whole new level of awareness and mindfulness to how you eat.

“Using apps for

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It’s what you eat, not how much

A woman slices fruit into a blender cup to make a smoothieShare on Pinterest
Experts say fresh fruit is a good way to bolster a healthy diet. Ahmani Vidal/Getty Images
  • Yeast provides scientists with a cellular structure to test anti-aging substances and see their reaction at a cellular level.
  • Experts say short-term diets do not work as well as changing to healthy foods.
  • They say dietary changes rather than caloric restriction increase lifespan and improve aging health.

Dietary changes without caloric restriction help maintain youth in yeast cells, according to researchers in the Epigenetics Programme at Babraham Institute in Cambridge, United Kingdom.

In a study published today in the journal PLOS Biology, the scientists reported that an unrestricted galactose diet in budding yeast minimized cell changes during aging, irrespective of diet later in life.

They say their findings could help promote healthy aging in humans.

Galactose is a simple sugar that is transformed into glucose in the liver

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4 Easy Food Swaps to Help Improve Your Gut Health, According to a Gastroenterologist

More guac? Say less!

Reviewed by Dietitian Emily Lachtrupp, M.S., RD

At EatingWell, we’re big fans of gastroenterologist and cookbook author Will Bulsiewicz, M.D. Using his social media for good, the doctor constantly gives science-backed advice for his followers to help support their gut health and healthy digestion. This includes drinks to help you poop, the #1 nutrient to eat for weight loss and, most recently, food swaps to improve your gut health overnight.

While emphasizing that the gut may take some time to heal completely, taking weeks or months depending on the individual, Bulsiewicz stated in a recent post that there are small changes you can make in your eating habits that can help improve your gut health overnight.

“The food you eat today will start a shift in your microbiome by tomorrow,” Bulsiewicz wrote in the caption of the new Instagram video. “If you

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Does it matter what time of day I eat? And can intermittent fasting improve my health?

Early hunter-gatherers faced long periods of fasting. Their access to food relied on successful hunting, fishing and the availability of wild plants.

Over time, the development of modern agriculture and the transition to industrialised societies changed our regular eating patterns, shifting our dinner time to later in the day to accommodate work schedules.

Today, with access to an abundance of food, we rarely experience prolonged periods of fasting, except for weight loss or religious practices. It’s now common to have four or more meals a day, with the most calories consumed later in the day. Frequent snacking is also common, over a window of around 15 hours.

However, research increasingly shows our health is not only affected by what and how much we eat, but also when we eat. So what does this mean for meal scheduling? And can intermittent fasting help?

 

Our body clock controls more than our

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