No Sugar Coats

Today's episode will talk about how you can make smarter goals and new year's resolutions that will be effective in helping you achieve your health goals for the long-term. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/ https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1428-6_1749 https://www.apa.org/topics/behavioral-health/new-year-resolutions https://psychcentral.com/reviews/affordable-therapy

Today's episode will talk about two dietary changes you can make to help you improve your quality of life well into your golden years. References: Brain health studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10526215/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/ https://pubmed.ncbi.nlm.nih.gov/38427239/ https://pubmed.ncbi.nlm.nih.gov/37589276/    Omega-3 foods: https://www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ Bone health studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944083/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/   Blue Zones: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844621/        

Today's episode will give you the basic info on a renal diet for kidney disease. References: Renal diet basics: https://my.clevelandclinic.org/health/articles/15641-renal-diet-basics   Nutrient food lists: https://www.kidney.org/atoz/content/phosphorus https://www.kidney.org/atoz/content/potassium-ckd-diet https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium

Today's episode will give you fast facts about a heart healthy diet. References: Heart healthy diet links: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456 https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702 https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702 Low sodium products: Salt packets Bragg’s spice blend Mrs. Dash McCormick salt-free seasoning

Today's episode will provide a fast foundation to help you better understand the diabetes diet. References: https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes  

This episode talks about how labeling foods good and bad is not only unhelpful, but can be harmful to one's physical and mental health. Food and body shaming: https://health.clevelandclinic.org/food-shaming https://healthcare.utah.edu/healthfeed/2024/04/how-avoid-food-policing-and-weight-shaming-tutorial-parents https://www.todaysdietitian.com/newarchives/0623p32.shtml

This episode talks about how unsolicited advice is not helpful and what to do instead to help others you care about get healthy. Unsolicited advice research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8557851/ https://health.clevelandclinic.org/food-shaming   Shaming research: https://www.psychiatry.org/news-room/apa-blogs/eating-disorders-weight-shaming-and-clean-eating Motivation for weight management research: https://pubmed.ncbi.nlm.nih.gov/35190011/

This episode talks about how you can avoid the stress of counting calories over the holiday season by following a few simple tips. Holiday weight gain research: https://pubmed.ncbi.nlm.nih.gov/38254596/ https://ajcn.nutrition.org/article/S0002-9165(23)02690-4/fulltext Managing holiday weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574044/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514330/

This episode talks about some ways you can eat a day of balanced meals and snacks on a budget. Low to no cost nutrition services: https://www.feedingamerica.org/our-work/hunger-relief-programs/mobile-food-pantry-program https://www.nutrition.gov/topics/food-security-and-access/nutrition-budget https://www.ers.usda.gov/topics/food-nutrition-assistance/supplemental-nutrition-assistance-program-snap/ https://www.nutrition.gov/topics/food-security-and-access/food-assistance-programs https://www.fns.usda.gov/assistance-people-all-ages   Food stipends: https://www.medigap.com/faqs/what-is-the-medicare-food-allowance-benefit/ https://health.usnews.com/medicare/articles/medicare-grocery-allowance https://www.medicarebenefits.com/healthy-living/nutrition/get-a-monthly-allowance-for-groceries-with-a-healthy-food-card/ https://www.aetna.com/medicare/for-members/extra-benefits-card-healthy-foods.html https://www.humana.com/medicare/medicare-programs/healthy-options-allowance   Meal delivery services: https://www.ncoa.org/article/home-delivered-meals-for-older-adults-a-caregivers-guide https://www.jfssd.org/our-services/food-meals/home-delivered-meals-foodmobile/ https://www.ioaging.org/collaborations-elder-protection/the-adults-with-disabilities-awd-home-delivered-meal-program/ https://hungerfreecolorado.org/service/delivered-meals/

This episode talks about how unlike popular belief, drinking red wine, or any wine for that matter, is not beneficial to health in any way. Wine and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10634232/ https://pubmed.ncbi.nlm.nih.gov/38847707/     Alcohol and health: https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02911-w https://pubmed.ncbi.nlm.nih.gov/38546645/ https://pubmed.ncbi.nlm.nih.gov/38157987/ https://pubmed.ncbi.nlm.nih.gov/38506256/ https://pubmed.ncbi.nlm.nih.gov/38254596/        

This episode discusses how eating healthy can have barriers for some, and how those who think eating healthy is easy should avoid food shaming those with barriers. Low to no cost nutrition services: https://www.feedingamerica.org/our-work/hunger-relief-programs/mobile-food-pantry-program https://www.nutrition.gov/topics/food-security-and-access/nutrition-budget https://www.ers.usda.gov/topics/food-nutrition-assistance/supplemental-nutrition-assistance-program-snap/ https://www.nutrition.gov/topics/food-security-and-access/food-assistance-programs https://www.fns.usda.gov/assistance-people-all-ages   Food stipends: https://www.medigap.com/faqs/what-is-the-medicare-food-allowance-benefit/ https://health.usnews.com/medicare/articles/medicare-grocery-allowance https://www.medicarebenefits.com/healthy-living/nutrition/get-a-monthly-allowance-for-groceries-with-a-healthy-food-card/ https://www.aetna.com/medicare/for-members/extra-benefits-card-healthy-foods.html https://www.humana.com/medicare/medicare-programs/healthy-options-allowance   Meal delivery services: https://www.ncoa.org/article/home-delivered-meals-for-older-adults-a-caregivers-guide https://www.jfssd.org/our-services/food-meals/home-delivered-meals-foodmobile/ https://www.ioaging.org/collaborations-elder-protection/the-adults-with-disabilities-awd-home-delivered-meal-program/ https://hungerfreecolorado.org/service/delivered-meals/    

This episode will discuss how there are two major types of sugar and how natural sugar from fruit is not unhealthy. Natural sugar vs. added sugar: https://www.mdanderson.org/cancerwise/natural-versus-refined-sugar--what-s-the-difference.h00-159465579.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9657402/   Added sugar and health: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2024.1375453/full https://www.hopkinsmedicine.org/health/wellness-and-prevention/finding-the-hidden-sugar-in-the-foods-you-eat https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8188419/

This episode will talk about how listening to your hunger cues can help you become your healthiest self in the long-term and how tracking may be helpful in the short-term to stay on a healthy track. Hunger cue benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7392799/ https://pubmed.ncbi.nlm.nih.gov/38584400/ https://pubmed.ncbi.nlm.nih.gov/38674930/ Tracking food impact on health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8485346/ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-diary-how-to-keep-track-of-what-you-eat#:~:text=Research%20shows%20that%20people%20who%20kept%20food%20records,health%20goals.%20Lose%20weight%3F%20Cut%20back%20on%20sodium%3F

This episode will discuss how even people with "healthy" diets can benefit from vitamin and nutrient supplements. Plant-based diets and nutrient deficiency risk: https://www.saintlukeskc.org/about/news/research-shows-vegan-diet-leads-nutritional-deficiencies-health-problems-plant-forward https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/ Digestive diseases and nutrient risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723806/#:~:text=Gastrointestinal%20diseases%20are%20often%20associated%20with%20nutritional%20deficiencies.,therapy%20in%20order%20to%20support%20the%20medical%20treatment. Iron deficiency: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10982413/ https://pubmed.ncbi.nlm.nih.gov/37497686/ B12 deficiency: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11050313/ Vitamin D deficiency: https://pubmed.ncbi.nlm.nih.gov/37875632/ https://pubmed.ncbi.nlm.nih.gov/38292127/

This episode will discuss eating disorder and disordered eating statistics and how eating disorders can happen to those you would never suspect being at risk. Eating Disorder Statistics: https://anad.org/eating-disorder-statistic/ Intermittent Fasting and Disordered Eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10589984/ Causes of Eating Disorders: https://pubmed.ncbi.nlm.nih.gov/26095891/ Social Media and Eating Disorder Risk Studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001450/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/

This episode will discuss why diets are not always restrictive and will provide fast facts on therapeutic diets. Diet definition: https://www.merriam-webster.com/dictionary/diet Therapeutic diets: https://pubmed.ncbi.nlm.nih.gov/38835359/ https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or https://www.ncbi.nlm.nih.gov/books/NBK499830/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/

This episode will discuss how being overweight is not always unhealthy. Older adults overweight: https://ajcn.nutrition.org/article/S0002-9165(23)05024-4/fulltext https://pubmed.ncbi.nlm.nih.gov/38626306/ https://www.medrxiv.org/content/10.1101/2024.05.30.24308211v1 Fat but Fit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10934411/ https://pubmed.ncbi.nlm.nih.gov/38219201/ Health risks obesity: https://www.ncbi.nlm.nih.gov/books/NBK459357/ https://www.thelancet.com/journals/landia/article/PIIS2213-8587(22)00033-X/fulltext

This episode will briefly explore how thin is not always healthy. Malnutrition link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228435/ Thinness statistics and causes: https://pubmed.ncbi.nlm.nih.gov/38432237/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001450/

This episode will talk about how one diet does not fit all and the reasons why. Diet links: https://www.ncbi.nlm.nih.gov/books/NBK279012/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10210275/

This episode will talk about what you can expect from this season as well as talk about why snacks are not bad.

Excuses may feel comfortable, but such comfort is an illusion. Learn how excuses may be holding you back from being your healthiest self in today's episode. Accountability: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5536091/ https://www.acefitness.org/continuing-education/prosource/february-2016/5795/coaching-behavior-change-accountability-for-change/ Mental Health Resources: https://www.nimh.nih.gov/health/find-help

Binge watching movies may help you escape for a bit during hard times, but it's just a sometimes solution. Listen to today's episode to learn the always alternative. Mindfulness: https://pubmed.ncbi.nlm.nih.gov/38414520/ https://www.nature.com/articles/s41598-023-45765-1 Distraction: https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201404/what-is-healthy-distraction#:~:text=Distraction%20breaks%20this%20cycle.%20It%20takes%20you%20out,you%20deny%20or%20run%20away%20from%20difficult%20emotions. Mental Health Resources: https://www.nimh.nih.gov/health/find-help

You don't need bootcamp to be healthy. Learn about what exercise can benefit you today. References: Gentle Exercise: https://www.nimh.nih.gov/health/find-help https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9032643/ Vigorous Exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8493117/ Exercise and mental health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8638711/ Exercise and sleep: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045928/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/

Tracking can be a great tool to help you determine portion sizes and nutrient intake. But anything in excess can be harmful to your health. Learn about the always alternative in today's episode. References: Intuitive eating: https://www.sciencedirect.com/science/article/abs/pii/S1499404622004870 Tracking Food: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Mental Health Disordered Eating Resources: https://www.nimh.nih.gov/health/topics/eating-disorders https://www.nimh.nih.gov/health/find-help

Cooking oils have gotten a bad rap on social media. But most of them don't deserve it. Listen to today's episode to learn about what cooking oils may support your heart health today. References: Plant-based oil benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8048052/ https://pubs.rsc.org/en/content/articlelanding/2024/fo/d3fo05246j Seed oil benefits: Rapeseed: https://www.nature.com/articles/s41430-023-01344-1 Sesame: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10292629/ https://pubmed.ncbi.nlm.nih.gov/35043479/ https://www.nature.com/articles/s41598-023-50453-1 https://pubmed.ncbi.nlm.nih.gov/38316576/ Effects of saturated fat on health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8535577/ https://www.lipidjournal.com/article/S1933-2874(21)00248-8/abstract

Meats can be a healthy part of your daily routine if you choose to eat them. Listen to today's episode to learn about always vs sometimes meats you can enjoy today. References: Sodium intake and heart disease: https://www.medscape.com/viewarticle/pro-inflammatory-diet-salt-intake-increases-t2d-risk-2024a10004za?form=fpf Chicken health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/#:~:text=Consumption%20of%20poultry%20meat%2C%20as%20part%20of%20a,considered%20moderately%20protective%20or%20neutral%20on%20cancer%20risk. https://pubmed.ncbi.nlm.nih.gov/37630747/ Fish health benefits: https://www.sciencedirect.com/science/article/abs/pii/S030881462101880X https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids Red meat health effects: https://pubmed.ncbi.nlm.nih.gov/36216940/ https://pubmed.ncbi.nlm.nih.gov/32937855/ https://pubmed.ncbi.nlm.nih.gov/38044023/

Fruit is healthy no matter how you slice it. However there are some processed forms you should be aware of. Listen to today's episode to learn more.

Cereal is not as bad as social media will have you believe. Listen to today's episode to learn more about how to get the most nutrition out of cereal today.

There's nothing like the crunch of a chip to accompany your lunchtime sandwich or evening snack. Listen to today's episode to learn about eating chips the always vs. sometimes way today.

Bread is a staple food in any diet across the world. But diet culture has made us believe it is "bad" and "unhealthy." Listen to today's episode to learn how you can enjoy bread the always vs. sometimes way today.

There's nothing like an ooey, gooey bowl of macaroni and cheese to cozy up to at the end of a long day. Listen to today's episode to learn how you can make this comfort food its healthiest.

Pizza is a popular comfort food across the globe. Learn in today's episode how you can make it an always food today.

Learn how you can add potatoes in your healthy lifestyle the always vs. sometimes way. References: Health benefits of potatoes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/ https://www.everydayhealth.com/diet-nutrition/sweet-potatoes-vs-white-potatoes-how-do-they-compare/   NHANES survey findings on vegetable intake: https://www.ncbi.nlm.nih.gov/books/NBK588715/   French fry information: https://www.foodnetwork.com/healthyeats/healthy-tips/2012/04/frozen-french-fries-good-or-bad https://www.wholesomeyum.com/air-fryer-french-fries/

There is such thing as a "sometimes" smoothie and an "always" juice. Learn more about this is in today's episode. References: Cranberry juice and urinary health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8412316/ https://pubmed.ncbi.nlm.nih.gov/37068952/   Vitamin C and immune health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/ https://www.tandfonline.com/doi/pdf/10.1080/09637486.2024.2303034 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228760/

Not all carbs are created equal. Learn why in today's episode. References: Complex carbohydrate health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505863/ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates https://www.bmj.com/content/361/bmj.k2340   Low Carb Diet Health Effects: https://now.tufts.edu/2022/05/06/truth-about-low-carb-diets https://www.nature.com/articles/s41430-024-01431-x

There are no "bad" and "good" foods. And this episode will teach you why and how you should look at foods instead.

References: Habits: https://www.healthline.com/health/the-science-of-habit#1 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097&utm_source=npr_newsletter&utm_medium=email&utm_content=20201229 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9117234/   Dopamine detox: https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917 https://www.medicalnewstoday.com/articles/dopamine-detox#what-it-is https://www.healthday.com/health-news/mental-health/pooch-power-relax-brainwaves-begin-when-folks-play-with-dogs   Body shaming impacts: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1356647/full   Retraining brain:https://www.psychologytoday.com/gb/blog/what-mentally-strong-people-dont-do/201710/how-train-your-brain-think-differently https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8192763/ https://www.cognifit.com/brain-games        

References:   Mental Health and Disordered Eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10044389/   Groups at Most Risk for Disordered Eating: https://pubmed.ncbi.nlm.nih.gov/25312748/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918293/ https://pubmed.ncbi.nlm.nih.gov/35799224/ https://pubmed.ncbi.nlm.nih.gov/36832508/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746069/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777752/   Menopause and disordered eating: https://pubmed.ncbi.nlm.nih.gov/31264039/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9092875/   Causes of disordered eating: https://pubmed.ncbi.nlm.nih.gov/33720460/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8745028/   Apps, social media, and disordered eating: https://pubmed.ncbi.nlm.nih.gov/31797420/ https://pubmed.ncbi.nlm.nih.gov/34543856/ https://pubmed.ncbi.nlm.nih.gov/31671857/ https://pubmed.ncbi.nlm.nih.gov/21382233/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/   Food rules and disordered eating: https://pubmed.ncbi.nlm.nih.gov/23121786/   Types of disordered eating: https://www.nationaleatingdisorders.org/orthorexia/ https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603   Disordered eating prevention: https://www.nationaleatingdisorders.org/prevention/#:~:text=Prevention%20efforts%20may%20involve%20reducing%20negative%20risk%20factors%2C,intuitive%20eating%20and%20appreciation%20for%20the%20body%E2%80%99s%20functionality.

References:   Unhealthy food rules: https://www.npr.org/2021/12/23/1067210075/what-if-the-best-diet-is-to-reject-diet-culture https://nutrition.arizona.edu/news/2020/07/food-rules-what-are-they-how-we-challenge-them   Good food rules: https://pubmed.ncbi.nlm.nih.gov/29779673/   Disordered eating: https://mcpress.mayoclinic.org/nutrition-fitness/what-is-disordered-eating-and-when-does-it-become-an-eating-disorder/ https://eatingdisordersupport.ca/fear-foods-food-rules/ https://www.medicalnewstoday.com/articles/disordered-eating https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308631/   Repression: https://link.springer.com/referenceworkentry/10.1007/978-3-319-24612-3_1423   Inflammation and depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6905209/#:~:text=There%20is%20growing%20evidence%20of%20the%20association%20between,depressive%20symptoms%20may%20be%20caused%20by%20chronic%20stress. https://openaccesspub.org/international-journal-of-psychotherapy-practice-and-research/article/999   Heart disease and skipping meals: https://pubmed.ncbi.nlm.nih.gov/35964910/#:~:text=Skipping%20breakfast%20was%20associated%20with%20increased%20risk%20of,adjacent%20meals%20was%20associated%20with%20higher%20all-cause%20mortality.   Mortality risk and carbohydrates in diet: https://pubmed.ncbi.nlm.nih.gov/32744579/   Ultra processed foods and chronic disease: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551378/#:~:text=It%20was%20confirmed%20that%20frequent%20consumption%20of%20ultra-processed,thus%20increasing%20the%20risk%20of%20several%20diet-related%20diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/  

References: How to understand and identify hunger cues: DeVille DC, Erchull MJ, Mailloux JR. Intuitive eating mediates the relationship between interoceptive accuracy and eating disorder risk. Eat Behav. 2021 Apr;41:101495. https://pubmed.ncbi.nlm.nih.gov/33713922/ https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues https://www.hsph.harvard.edu/nutritionsource/intuitive-eating/ https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues https://healthnews.com/nutrition/healthy-eating/physical-vs-psychological-hunger-how-do-i-assess-my-hunger-cues/ Appetite disinhibition and obesity:  https://www.nature.com/articles/s41366-020-00735-9 Listening to your body: https://www.mindful.org/manage-stress-listening-body/          

References: Healthy Eating principles: https://pubmed.ncbi.nlm.nih.gov/36871888/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/ Dietitian statistics: https://www.jandonline.org/article/S2212-2672(21)01258-2/fulltext Carbohydrates: https://www.ncbi.nlm.nih.gov/books/NBK459280/ Protein: https://pubmed.ncbi.nlm.nih.gov/26797090/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/ https://www.ncbi.nlm.nih.gov/books/NBK555990/ Fats: https://pubmed.ncbi.nlm.nih.gov/33789278/ Weight Cycling: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-023-00731-6 Disordered Eating and Fad diets: https://clindiabetesendo.biomedcentral.com/articles/10.1186/s40842-023-00152-7 Keto diet: https://pubmed.ncbi.nlm.nih.gov/37271018/ https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02874-y https://pubmed.ncbi.nlm.nih.gov/33317019/ Low fat diet: https://www.frontiersin.org/articles/10.3389/fnut.2022.987921/full      

References: Brown, B. (2017). Braving the Wilderness. Vermilion. Garcia R. Neurobiology of fear and specific phobias. Learn Mem. 2017 Aug 16;24(9):462-471. https://statmodeling.stat.columbia.edu/2019/01/28/bullshit-asymmetry-principle/ Rand DG, Epstein ZG. Risking your life without a second thought: intuitive decision-making and extreme altruism. PLoS One. 2014 Oct 15;9(10):e109687. Rand DG. Cooperation, Fast and Slow: Meta-Analytic Evidence for a Theory of Social Heuristics and Self-Interested Deliberation. Psychol Sci. 2016 Sep;27(9):1192-206. https://www.britannica.com/topic/intuition https://www.merriam-webster.com/dictionary/deliberation

References: Anxiety and changes in eating habits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7642959/ Anxiety and hunger: https://www.nature.com/articles/s41598-021-94279-1 Food insecurity and psychological health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282962/ Fear of food survey: https://pubmed.ncbi.nlm.nih.gov/34798226/ Human fear conditioning: https://www.nature.com/articles/s44159-023-00156-1 Journaling and mental health: https://pubmed.ncbi.nlm.nih.gov/36882351/ Social media and anxiety: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5904786 https://www.frontiersin.org/articles/10.3389/fpsyg.2021.678766/full https://www.liebertpub.com/doi/10.1089/cyber.2021.0324

References: Weight cycling: https://journals.sagepub.com/doi/10.1177/10497323231221666 https://pubmed.ncbi.nlm.nih.gov/38172475/   Healthy relationship with food: https://www.psychologytoday.com/us/blog/how-healing-works/201905/5-ways-build-positive-relationship-food https://eatwell.healthy.ucla.edu/2020/02/03/building-a-healthy-relationship-with-food/ Dietary supplements: https://newsroom.clevelandclinic.org/2024/02/19/cleveland-clinic-led-study-discovers-link-between-high-levels-of-niacin-a-common-b-vitamin-and-heart-disease/ https://pubmed.ncbi.nlm.nih.gov/38244989/ https://pubmed.ncbi.nlm.nih.gov/35279015/ https://thewell.northwell.edu/well-informed/vitamin-supplements-vs-food https://www.nccih.nih.gov/health/using-dietary-supplements-wisely https://www.nature.com/articles/s41430-024-01411-1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6366563/                

References: Healthy meal prep tips: https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/how-to-cook-healthier-at-home https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/ https://www.nutrition.gov/topics/shopping-cooking-and-meal-planning/meal-prep-and-cooking-tips https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep   Cooking tips: https://www.tasteofhome.com/recipes/fast-baked-fish/ https://www.bhg.com/recipes/fish/basics/how-to-bake-fish/ https://www.epicurious.com/expert-advice/how-to-steam-without-a-steaming-basket-article https://www.allrecipes.com/recipe/262361/pan-fried-tofu/    

References: Healthy eating research: https://newsroom.clevelandclinic.org/2023/02/01/americans-cite-cost-of-heathy-food-as-biggest-barrier-to-a-heart-healthy-diet-according-to-cleveland-clinic-survey/ https://pubmed.ncbi.nlm.nih.gov/30851840/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967271/ https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on-a-budget https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182982/   Frozen produce study: https://pubmed.ncbi.nlm.nih.gov/25526594/   Eating out study: The unhealthy-tasty intuition in dining out situations: the role of health inferences and taste expectations - PubMed (nih.gov)   WellCare program: https://investors.centene.com/2024-02-13-WellCare-of-North-Carolina-and-Reinvestment-Partners-Join-to-Improve-the-Health-of-North-Carolinians https://www.seniorstrong.org/wellcare-grocery-allowance-card/   Other healthy eating insurance programs: https://www.medicarebenefits.com/healthy-living/nutrition/get-a-monthly-allowance-for-groceries-with-a-healthy-food-card/ https://www.aetnabetterhealth.com/virginia-hmosnp/members/hmo-snp/benefits#:~:text=The%20Healthy%20Foods%20Card%20is,0933%20(TTY%3A%20711). https://www.healthinsurance.org/obamacare/aca-health-plans-increasingly-offer-wellness-incentives/ https://www.goodrx.com/insurance/health-insurance/health-insurance-coverage-for-healthy-foods  

References: Foundation definition: https://www.oxfordlearnersdictionaries.com/us/definition/english/foundation   Changing mindset: https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/   Life purpose: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730675/   Social media use: https://www.pewresearch.org/internet/2024/01/31/americans-social-media-use/ https://www.psychologicalscience.org/news/2024-february-perspectives-algorithms.html https://phys.org/news/2021-03-social-media-people-accurate-news.html   Determinants of behavior and health: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-023-16403-2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182982/ https://medicalxpress.com/news/2024-01-science-healthy-habits-year-resolution.html https://www.ncbi.nlm.nih.gov/books/NBK592418/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6378489/   Building a support system: https://socialwork.buffalo.edu/resources/self-care-starter-kit/additional-self-care-resources/developing-your-support-system.html   Low-cost health insurance resources: https://www.verywellhealth.com/get-free-or-low-cost-health-insurance-1738685 https://www.healthcare.gov/lower-costs/qualifying-for-lower-costs/

References: Sleep and health: https://pubmed.ncbi.nlm.nih.gov/37019662/ https://www.ncbi.nlm.nih.gov/books/NBK526132/ https://www.ncbi.nlm.nih.gov/books/NBK547676/ https://pubmed.ncbi.nlm.nih.gov/38127505/ https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep#:~:text=Sleep%20is%20important%20to%20a,up%20while%20you%20are%20awake. https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep   Rest and performance: https://pubmed.ncbi.nlm.nih.gov/38188222/ https://blog.nasm.org/the-science-of-recovery https://www.nih.org/nihd-news/2021/may/the-importance-of-rest-days-for-athletes/   Caregiver self-care: https://www.nia.nih.gov/health/caregiving/taking-care-yourself-tips-caregivers   Social isolation and health risk: https://www.nature.com/articles/s41562-023-01611-y   Work-life balance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9819779/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9472795/ https://www.tandfonline.com/doi/full/10.1080/08820538.2022.2058798 https://hbr.org/2021/01/work-life-balance-is-a-cycle-not-an-achievement https://www.mdpi.com/1660-4601/20/16/6577    

References: Exiting unhealthy relationship resources: https://www.thehotline.org/search-our-resources/#tab-id-1 https://ncadv.org/learn-more/get-help/financial-education https://www.womenshealth.gov/relationships-and-safety/domestic-violence/leaving-abusive-relationship https://www.unitedway.org/our-impact/featured-programs   Impact of unhealthy workplace on health: https://www.apa.org/topics/healthy-workplaces/toxic-workplace https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956351/   Setting boundaries resources: https://health.clevelandclinic.org/how-to-set-boundaries https://shmpublications.onlinelibrary.wiley.com/doi/pdf/10.1002/jhm.13102 https://www.psychologytoday.com/us/blog/pain-explained/201912/how-set-boundaries-family https://www.psychologytoday.com/us/blog/invisible-bruises/202307/8-essential-boundaries-to-have-with-others https://www.psychologytoday.com/us/blog/deeper-wellness/202211/how-deal-difficult-people https://www.psychologytoday.com/us/blog/living-the-questions/201503/20-expert-tactics-for-dealing-with-difficult-people https://journals.lww.com/plasreconsurg/fulltext/2023/11000/dealing_with_difficult_people_and_why_it_matters.1.aspx   Job/school resources: https://www.careeronestop.org/Toolkit/Training/find-local-training.aspx?keyword=data%20entry&location=remote&ajax=0&post=y https://www.myperfectresume.com/ https://thecollegeinvestor.com/33804/pell-grants/    

References: Walking health benefits: https://pubmed.ncbi.nlm.nih.gov/37495893/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798720/ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887 https://pubmed.ncbi.nlm.nih.gov/38050034/   Walking resources: https://walkathome.com/ https://howdyhealth.tamu.edu/starting-a-walking-program-a-12-week-plan/ https://worldwalking.org/ https://tools.silversneakers.com/Eligibility/CheckEligibility?utm_source=bing&utm_medium=cpc&utm_term=online%20exercise%20program&utm_campaign=yy_sem_b_gen_ss_ffa_onlineexercise_pm&utm_content=ffa&msclkid=e5b4c7fa3e071ffb7f34a26bc4b8c9a3 association between daily step count and all-cause and cardiovascular mortality: a meta-analysis | European Journal of Preventive Cardiology | Oxford Academic (oup.com)   Low cost pedometers: https://www.verywellfit.com/best-pedometers-4159148 The best cheap fitness trackers in 2023 | Popular Science (popsci.com)   Exercise and mental health: https://pubmed.ncbi.nlm.nih.gov/36756008/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/ https://pubmed.ncbi.nlm.nih.gov/37860792/    Strength training benefits: https://pubmed.ncbi.nlm.nih.gov/37493759/ https://pubmed.ncbi.nlm.nih.gov/37870119/ https://journals.lww.com/acsm-esm/Fulltext/2023/01000/The_Health_Benefits_of_Resistance_Exercise__Beyond.2.aspx https://pubmed.ncbi.nlm.nih.gov/38059362/ https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise#:~:text=The%20American%20Heart%20Association%20recommends%20strength%20training%20at,calories%20even%20when%20your%20body%20is%20at%20rest.   Tai Chi health benefits: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2803247 https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-023-04207-1 https://pubmed.ncbi.nlm.nih.gov/37768953/ https://pubmed.ncbi.nlm.nih.gov/37736087/ https://pubmed.ncbi.nlm.nih.gov/36937925/    Tai Chi Class Resources: https://www.taichifoundation.org/find-class/ https://www.rockymountaintaichi.com/online-beginning-class https://www.onlinetaichilessons.com/   Yoga health benefits: https://journals.humankinetics.com/view/journals/jpah/aop/article-10.1123-jpah.2023-0308/article-10.1123-jpah.2023-0308.xml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6971819/ https://pubmed.ncbi.nlm.nih.gov/36681213/   Yoga resources: https://www.thecut.com/article/best-free-yoga-classes-online.html https://yogawithadriene.com/free-yoga-resources-for-schools/ https://www.doyogawithme.com/