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.