Most of us want to eat healthier but need some help to make it happen.
When it comes to choosing what to eat, we live in a uniquely challenging era. Never before have humans known more about nutrition and how to eat for optimal health, and yet we’ve never been more surrounded by distractions and temptations that derail us from making healthy choices.
Some people might be able to decide “I’m going to eat healthier!” and do so without any problem, but those folks are unicorns. Most of us know what we should do, but need a little help making it happen—like some simple hacks, tips and tricks for avoiding pitfalls on the road to healthier eating.
While recognizing that what works for one person may not work for another, here are some helpful habits and approaches that might help you move closer to your healthy eating goals.
Our mouths loves chips. Our bodies not so much.Photo by Bermix Studio on Unsplash
Willpower is a limited commodity for most of us, and it is no match for a bag of potato chips sitting on top of the fridge. It’s just a fact. Channeling your willpower at the grocery store can save you from having to fight that battle at home. If you don’t bring chips into your house in the first place, you’ll find it a lot easier to reach for something healthier.
The key to successful shopping trips is to always go to the store with a specific list and a full stomach—you’ll feel much less tempted to buy the junky snack foods if you’re already satiated. Also, finding healthier alternatives that will still satisfy your cravings for salty or crunchy, or fatty foods helps. Sugar snap peas have a surprisingly satisfying crunch, apples and nut butter hit that sweet-and-salty craving, etc.
You can eat well without giving up sweets completely.Photo by Caitlyn de Wild on Unsplash
Sugar is a tricky one. Some people find it easier to cut out added sugars altogether, but that can create an all-or-nothing mindset that all too often results in “all.” Eating more whole foods and less processed foods can help us cut out a lot of ancillary sugar, but we still live in a world with birthday cakes and dessert courses.
One approach to dessert temptation is to delay instead of deprive. Tell yourself you can have any sweet you want…tomorrow. This mental trick flips the “I’ll just indulge today and start eating healthier tomorrow” idea on its head. It’s a lot easier to resist something you know you can have tomorrow than to say no to something you think you’ll never get to have again.
Another approach when you really want to enjoy a dessert at that moment is to decrease the amount and really truly savor it. Eat each bite slowly, delighting in the full taste and satisfaction of it. As soon as that delight starts to diminish, even a little, stop eating. You’ve gotten what you wanted out of it. You don’t have to finish it. (After all, you can always have more tomorrow!)
A naturally colorful meal is a healthy meal.Photo by Anna Pelzer on Unsplash
Meal planning is easier than ever before. The internet is filled with countless tools—everything from recipes to shopping lists to meal planning apps—and it’s as awesome as it is overwhelming.
Planning ahead takes the guesswork and decision fatigue out of cooking, preventing the inevitable “Let’s just order a pizza.” You can have a repeating 3-week or 4-week menu of your favorite meals so you never have to think about what you’re going to eat, or you can meal plan once a week to try new recipes and keep things fresh.
It might help to designate one day a week to “shop and chop”—getting and prepping the ingredients for the week’s meals so they’re ready to go in your fridge or freezer.
Organic foods are better for the Earth and for us.Photo by andrew welch on Unsplash
Many people choose organic because they want to avoid pesticides and other potentially harmful chemicals. Organic food is also better for the planet, and according to the Mayo Clinic, studies have shown that organic produce is higher in certain nutrients.
Most people don’t buy everything organic, but there are some foods that should take priority over others. Each year, researchers from the Environmental Working Group (EWG) analyze thousands of samples of dozens of fruits and vegetables. From this data, they create a list of the “Dirty Dozen” and “Clean 15” fruits and vegetables, indicating what produce has the most and least pesticide residue. These lists give people a good place to start focusing their transition to more organic foods.
To make organic eating even simpler, you can shop O Organics® at your local Albertsons or Safeway stores. The O Organics brand offers a wide range of affordable USDA-certified organic products in every aisle. If you’re focusing on fresh foods, O Organics produce is always grown without synthetic pesticides, is farmed to conserve biodiversity, and is always non-GMO. All animal-based O Organics products are certified humane as well. Even switching part of your grocery list to organic can make a positive impact on the planet and the people you feed.
Healthy eating habits don’t have to be all or nothing, and they don’t have to be complicated. A few simple mindset changes at home and habit changes at the grocery store can make a big difference.
He checks on your Facebook page.
"It kind of keeps me human," Profeta starts. "You see, I'm about to change their lives — your mom and dad, that is. In about five minutes, they will never be the same, they will never be happy again."
"Right now, to be honest, you're just a nameless dead body that feels like a wet bag of newspapers that we have been pounding on, sticking IV lines and tubes and needles in, trying desperately to save you. There's no motion, no life, nothing to tell me you once had dreams or aspirations. I owe it to them to learn just a bit about you before I go in."
"Because right now... all I am is mad at you, for what you did to yourself and what you are about to do to them. I know nothing about you. I owe it to your mom to peek inside of your once-living world.”
Dr. Profeta talks his experience with the death of a patient.
Photo from Tedx Talk on YouTube.
Profeta explains that the death of a patient makes him angry:
"Maybe you were texting instead of watching the road, or you were drunk when you should have Ubered. Perhaps you snorted heroin or Xanax for the first time or a line of coke, tried meth or popped a Vicodin at the campus party and did a couple shots.”
"Maybe you just rode your bike without a helmet or didn't heed your parents' warning when they asked you not to hang out with that 'friend,' or to be more cautious when coming to a four-way stop. Maybe you just gave up."
"Maybe it was just your time, but chances are... it wasn't."
The facebook app.
Photo by Brett Jordan on UnsplashProfeta goes on to explain why he checks a patient's Facebook page:
"So I pick up your faded picture of your driver's license and click on my iPhone, flip to Facebook and search your name. Chances are we'll have one mutual friend somewhere. I know a lot of people.”
"I see you wearing the same necklace and earrings that now sit in a specimen cup on the counter, the same ball cap or jacket that has been split open with trauma scissors and pulled under the backboard, the lining stained with blood. Looks like you were wearing it to the U2 concert. I heard it was great.""I see your smile, how it should be, the color of eyes when they are filled with life, your time on the beach, blowing out candles, Christmas at Grandma's; oh you have a Maltese, too. I see that. I see you standing with your mom and dad in front of the sign to your college. Good, I'll know exactly who they are when I walk into the room. It makes it that much easier for me, one less question I need to ask.”
"You're kind of lucky that you don't have to see it. Dad screaming your name over and over, mom pulling her hair out, curled up on the floor with her hand over her head as if she's trying to protect herself from unseen blows.”
"I check your Facebook page before I tell them you're dead because it reminds me that I am talking about a person, someone they love — it quiets the voice in my head that is screaming at you right now shouting: 'You mother f--ker, how could you do this to them, to people you are supposed to love!'"
— Updated June 5, 2019.
This article originally appeared on June 5, 2019
Sabrina Benaim's “Explaining My Depression to My Mother."
Depression isn’t just over sleeping.
Most people think depression is triggered by a traumatic event: a loved one dying, a job loss, a national tragedy, some THING. The truth is that depression sometimes just appears out of nowhere. So when you think that a friend or loved one is just in an extended bad mood, reconsider. They could be suffering from depression.
The obligation of anxiety.
Most people who have never experienced depression think depression is just an overwhelming sadness. In reality, depression is a complex set of feelings and physical changes in the body. People who suffer from depression are sad, yes, but they can also be anxious, worried, apathetic, and tense, among other things.
Making fun plans not wanting to have fun.
The thing with depression is that it's a medical condition that affects your brain chemistry. It has to do with environmental or biological factors first and foremost. Sabrina's mother seems to think that if her daughter would only go through the motions of being happy that then she would become happy. But that's not the case. Depression is a biological illness that leaks into your state of being.
Think of it this way: If you had a cold, could you just “snap out of it"?
No? Exactly.
Mom doesn’t understand.
These are only three of the misconceptions about depression. If you know somebody suffering from depression, you should take a look at this video here below to learn the best way to talk to them:
This article originally appeared on 11.24.15
John Arthur Greene (left) and his brother Kevin
John Arthur Greene was 8 and he was playing that game with his older brother Kevin. Only the two brothers played with real guns. Living on a farm, they were both old hands at handling firearms by their ages.
The blast from the gun must have startled them both.
John Arthur Greene (left) and his brother Kevin.
Image from "American Idol"/YouTube.
“We were always extremely safe. They were never loaded," John said.
Except this time it was. And John's brother died in his arms while he watched.
In federal data from 2007 to 2011, which is likely under-reported, an average of 62 children were accidentally killed by firearms per year.
Here's a chilling example from Everytown for Gun Safety:
"In Asheboro, North Carolina, a 26-year-old mother was cleaning her home when she heard a gunshot. Rushing into the living room, she discovered that her three-year-old son had accidentally shot her boyfriend's three-year-old daughter with a .22-caliber rifle the parents had left in the room, loaded and unlocked."
With an increase in unfettered access to guns and philosophical opposition to gun regulations, the numbers seem to be on the rise. Here's how many accidental shootings happened at the hands of children in 2015 alone, by age:
Unintentional Firearm Injuries & Deaths, 2015.
From January 19-26 of 2016 — just one week — at least seven kids were accidentally shot by another kid.
Accidental shootings of kids in one week, January 2016.
If the pace holds up for the rest of the year, America would be looking at over 300 accidental shootings of children, in many cases by children, for the year. That's far too many cases of children either carrying the guilt and pain of having shot a loved one or hurting or killing themselves by accident.
He told his story during an audition for the final season of "American Idol." He says music has helped him keep his brother's memory alive:
"Right now I lift him up every day and he holds me up. Music is how I coped with everything."
It's a powerful reminder. No matter how we each feel about gun safety laws, guns should always be locked away unloaded and kept separately from ammunition.
Our babies are too precious to leave it to chance.
Watch John Arthur Greene's audition for "American Idol" here:
This article originally appeared on 03.07.16
Brittany Peck's wedding.
Delia Blackburn, an Ohio photographer, was snapping pictures at the nuptials, as you do. She described to WKYC3 what happened when the father of the bride, Todd Bachman, approached her.
"He said, 'I'm going to do something special, just be ready.'"
Before Bachman finished walking his daughter down the aisle, he turned around in the direction of his daughter's stepdad, who was also in attendance.
Then Brittany's stepdad details what happened next.
“And he came up to me and reached out and grabbed my hand and he said, 'Hey, you've worked for this as hard as I have.' He said, 'You deserve this as much as I do. You're gonna help us walk OUR daughter down the aisle.' At that point, I had no clue what was going on."
— Todd Cendrosky, stepfather of Brittany Peck
Image by Delia D Blackburn, used with permission.
Todd B. looks like a dad on a mission — to be the coolest guy ever.
“I got weak in the knees and everything — I couldn't have had anything better in my life. That was THE most important thing in my life."
— Brittany's stepdad
Image by Delia D Blackburn, used with permission.
Todd C. is like, "What is even happening right now?"
“It hasn't always been peaches and cream, by any stretch of the imagination. ... There's no better way to thank somebody than to assist me walking my — walking OUR daughter — down the aisle."
Image by Delia D Blackburn, used with permission.
And that's how you do it, folks.
The bride sent a video message from her honeymoon to WKYC, saying, "We've seen it all, been through it all, but at the end of the day we're all happy."
Image by Delia D Blackburn, used with permission.
Divided families know that love isn't a finite thing — there's enough to go around.
This article originally appeared on 9.29.15
