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What’s In and What’s Out When It Comes to Your Health

Your small, daily habits add up to larger lifestyle choices that influence your health. It’s important to take stock of your daily habits and evaluate where you have room to grow. We’ve compiled a “what’s in and out” list to help you think through areas where it’s common to struggle with unhealthy behaviors. Check out these simple yet effective ways to replace these habits with healthier alternatives.

In: Good sleep 
Out: Stress and sleep deprivation 

Sleep plays a pivotal role in so many aspects of our health, from keeping our minds strong to warding off illness and disease. Unfortunately, many people fail to get the sleep they need, and an estimated 50 to 70 million people in the U.S. have a sleep disorder. Adults should get between seven and nine hours of sleep each night — and the quality of that sleep is crucial. Here are three relaxation techniques to help you fall asleep! 

In: Pleasure Reading 
Out: Binge-watching and doom-scrolling 

In a sea of streaming video and ever-present screens, doom-scrolling and binge-watching are often the entertainment of choice above the more old-school option of reading a book. But research says reading can provide a healthy distraction from life’s day-to-day worries and pressures while also making us smarter, happier, and even more empathetic toward others. Audiobooks are an excellent way to read while engaging in physical activities like walking or exercising. There are free audiobook resources available, such as Librivox, OverDrive, and Audible‘s free trial, which offer a wide range of titles to choose from without any cost.

In: Homemade meals 
Out: Eating out and ordering in 

People are looking for fast and tasty foods to fit busy lifestyles. But whether you’re eating carryout or sit-down restaurant cuisine, researchers say you’ll consume about 200 more calories a day and more saturated fat, cholesterol, and sodium than if you made your meals. Cooking at home, however, helps you avoid these pitfalls and is an opportunity for creativity, togetherness, and cost-cutting. 

Looking to improve your cooking skills? Need recipe ideas that are not only healthy but also affordable and simple to make? The VEBA Resource Center offers free in-person and virtual cooking classes to learn how to cook meals from our extensive recipe library.  

In: Saying no 
Out: Always hustling 

Sometimes, your body, mind, or heart sends a message that it needs time off. It’s important to heed that call, especially if it’s coming from all three at once. Occasionally saying no to an invite, request or assignment is a true form of self-care, which can lead to reduced stress; improved mood, immunity, and self-esteem; and a variety of other physical, mental, and emotional health benefits. 

In: Sober curiosity 
Out: Regularly drinking 

According to the U.S. Department of Health and Human Services, drinking can take a serious toll on your body. Limiting how much you drink or taking a complete break from drinking, what some refer to as being “sober curious,” can help boost your immunity, limit your risk of disease, lead to weight loss, and improve your sleep, concentration, energy, performance, skin health, and even your relationships. 

In: Hygge 
Out: FOMO 

Everyone occasionally experiences FOMO, or the fear of missing out, but going to every social event can be exhausting and expensive and can lead to overindulgence in food and alcohol. Instead, consider enjoying more “hygge,” a concept originating in Denmark and Norway, which means to take time away from the daily rush to be together with people you care about — or even by yourself — to relax and enjoy life’s quieter pleasures.” 

California Schools VEBA’s Self-Regulation Toolkit is a great starting point with daily 5-minute activities that will help you use your time more mindfully!  

In: Digital detox 
Out: Endless screen time 

On average, Americans spend more than seven hours looking at a screen. And most use their smartphones for over three and a half hours every day — not counting when they’re talking to someone. All this screen time can have negative effects on your health, both physical and mental, which is why experts recommend no more than two hours of screen time per day. Here are some tips to regulate phone use more healthily. 

In: Authentic friendships 
Out: Accumulating social media “friends” 

Friendship is good for your health. When you’re with friends, your body releases the hormone oxytocin, which combats stress and creates calm. And the more time spent with friends, the less likely you are to develop health issues and dementia. But creating and sustaining friendships takes commitment far beyond “liking” the occasional post. One study found it takes hundreds of hours — all worth it — to become true friends. 

In: Movement every day 
Out: Overexercising 

The CDC recommends adults get at least two and a half hours of moderate-intensity activity each week. However, you don’t need to spend hours in the gym to meet this goal. Thirty minutes a day, just five days a week will do the trick. Pushing your limits can lead to poor performance and health problems, including overuse and stress injuries, too much weight loss, and decreased immune performance. 

VEBA members can sign up for live classes, in-person and virtually, available seven days a week! There’s also a video library of on-demand classes you can access anytime, anywhere. 

In: Water 
Out: Caffeine-laden energy drinks 

Water is an ideal choice for hydration. While some people prefer sports drinks over water because of the taste and added electrolytes, the standard sports drink contains 140 calories, 34 grams of added sugar, and 270 milligrams of sodium. Additionally, excess caffeine can be harmful, causing changes in heart rate, increased blood pressure, anxiety, sleep and digestive issues, headaches, and dehydration. 

Embracing changes like these will have a profound and positive impact on your overall well-being in the long term. Now, what’s on your list? If you’re unsure where to start, California Schools VEBA has developed a library of downloadable resources to equip you with the support you need to navigate your health and well-being journey. As they say, out with the old, in with the new!

Thank you to our content partners at Sharp HealthCare.

Making Lifestyle Changes to Help Prevent Cancer

According to the World Health Organization, between 30–50% of all cancer cases are preventable. Certain unhealthy daily behaviors can increase our risk of developing cancer. Major lifestyle changes may not happen overnight, but working toward healthier habits can significantly reduce the likelihood of cancer. Practices like making time each day for physical activity, choosing healthier food options, and prioritizing regular checkups and screenings can all contribute to cancer prevention.

Here are some steps you can take that may help prevent cancer and pave the way for a long and healthy life:

Quit smoking.

When you quit smoking, you lower your risk of many types of cancer. These include cancers of the lung, bladder, kidneys, pancreas, cervix, mouth, esophagus, and throat.

Make healthy food choices.
Your diet should include:

  • Plenty of vegetables, fruits, beans, other legumes, fish, poultry, and whole grains.
  • Less red meat (such as beef, lamb, and pork).
  • Less processed meat (like bacon, hot dogs, sausage, and some deli meats).
  • Less food made from refined grains.
  • Less sweets and added sugars.

Find inspiration from our recipe library!

Maintain a healthy weight.
Being very overweight increases the risk of some forms of cancer. People whose extra body fat sits in the waist area may be at higher risk than people whose extra fat is in their hips or thighs.

Stay active.
Being active every day may prevent several cancers. And regular activity can help you get to and stay at a healthy weight. Being active and getting enough sleep may work together to lower cancer risk even more than activity alone, especially for women.

You can join free movement classes, in-person or virtually, on our class calendar! Or visit our video library for on-demand classes to take whenever and wherever you wish!

Protect your skin.
Most skin cancer is caused by too much sun. To protect yourself from damaging UV rays:

  • Seek shade from 10 a.m. to 4 p.m.
  • Cover up outdoors with a wide-brimmed hat and tightly woven clothing.
  • Apply broad-spectrum sunscreen on any exposed skin, even when it’s cloudy. Use SPF 30 or higher. Reapply if you’re in the sun for more than a few hours.
  • Wear UV-blocking sunglasses.
  • Avoid tanning booths and sunlamps.

Be wise with alcohol.
Drinking alcohol may increase your risk of some types of cancer. Any amount of alcohol may increase that risk. If you drink alcohol, try to limit the amount you drink.

Practice safer sex.
Safer sex includes using condoms and talking to every potential sex partner about their sexual history. Practicing safer sex helps prevent HPV, a sexually transmitted infection that can cause cervical cancer.

Get regular checkups and screenings.
Your doctor can schedule regular screenings for various types of cancer, such as mammograms for breast cancer and stool tests for colon cancer. Most screenings and checkups are to find cancer early, when it’s easier to treat and may even be curable.

Read this blog and download a free infographic for screening recommendations based on age.

Consider vaccinations.
Females ages nine to 26 can get the HPV vaccine to protect against the virus that can cause cervical cancer. Males ages nine through 26 may also get the HPV vaccine, which may prevent anal cancer and oral cancer. If you are age 27 to 45 and have not been vaccinated for HPV, ask your doctor if getting the vaccine is right for you.

Avoid toxins at work and at home.
Stay away from harmful chemicals and other things that can increase your chances of getting cancer. These things include asbestos, benzene, radon, and polluted drinking water. Take care when you use cleaning products, paints, solvents, and pesticides.

Making healthier life choices and sticking to them can be challenging, but you don’t have to do it alone. At the VEBA Resource Center, our Care Navigators are here to support and guide you toward becoming your best self. Together, you’ll create a tailored health plan for you based on your unique story, values, and experiences.

Start Your Personalized Wellness Journey

Why You Should Change Up Your Workout Routine

From Sharp Health News, a publication of Sharp HealthCare

Many of us do the same regular fitness workout, sticking with what we know — and what is comfortable.

But while consistency and routine are important to any fitness program, mixing up your workout can provide additional benefits to your mind and body.

Reduce risk of injury

It’s OK to do the same workout routine daily if the intensity is not too extreme. Frequency can be a good thing if it’s done safely.

However, varying your workouts can decrease overuse and optimize physical benefits. By mixing up your activities, you give your muscles and joints a chance to rest and recover before working them again.

Break through a weight-loss plateau

If you’ve settled into your fitness routine, you’ll probably notice you’re not making as much progress in improved fitness as you used to. Our bodies adapt to repetition with greater efficiency.

When you vary your workout routine, you use different muscle groups. This introduces a new challenge to specific muscles and allows groups of muscles to work together differently. Muscles require energy and can help you burn more calories.

A varied workout schedule that balances strength and cardio may look like:

  • Monday: Run
  • Tuesday: Strength train and swim
  • Wednesday: Run
  • Thursday: Strength train and swim
  • Friday: Run
  • Saturday: Strength train and swim
  • Sunday: Rest

Stay motivated

Changing your workout routine challenges your mind. It keeps your body guessing and prevents boredom. Incorporating new exercises can also keep you motivated.

Instead of moving through the same workout routine you’ve been doing for months, try adding new movements and activities, or try different equipment at the gym. Often, the change can be refreshing and rewarding.

The VEBA Resource Center offers Beginner Strength Training with Resistance Bands classes. Join us for this beginner/all levels class that incorporates low-impact movements and light cardio training to build muscle and burn fat safely using resistance bands. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

Importance of Strength Training as We Age

From Sharp Health News, a publication of Sharp HealthCare

Staying physically active is critical to slowing the aging process and staying healthy. However, while cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older. The loss of muscle tissue due to aging can affect older adults’ ability to perform many routine activities and lead an independent lifestyle.

Fortunately, regular strength training — also called resistance training and weightlifting — can help prevent or reverse muscle loss. When strength training, you use your own body weight or various tools, such as dumbbells, barbells, or resistance bands, for resistance to build muscle, strength, and endurance.

Strength training can help:

  • Maintain muscle tissue and strength
  • Contribute to better balance and coordination, and reduce the risk of falls
  • Preserve bone density and reduce the risk of osteoporosis
  • Improve sleep and reduce depression
  • Help with fat loss

Sharp suggests the following 5 tips to begin a strength training routine:

  1. Train the upper body on the first day and the lower body on the second day. Upper body training may include working the chest, back, shoulders, biceps, and triceps. Lower body training may include working the legs, glutes, and abs.
  2. When picking a weight level, choose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

If you are a beginner, consider working with a personal trainer to learn how to lift weights properly. If this is not an option, there are many dependable online fitness channels to help you on your strength training journey.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Why Do More Women Than Men Have Chronic Pain

From Sharp Health News, a publication of Sharp HealthCare

Pain is rarely welcomed, but it does have a purpose. Pain protects the body from injury by sending a signal that reminds us to care for it, especially when it’s already injured. Pain also aids in repairing injuries.

There are two types of pain:

  • Acute pain develops suddenly and tends to be sharp. It is relieved when the underlying cause has been treated.
  • Chronic pain lasts longer than three months. It can be dull and aching and may come and go.

Common sites of chronic pain include the back, head, joints and nerves, leading to tense muscles, limited mobility and low energy levels. Chronic pain can also affect a person’s mental health, causing anxiety, depression, anger and fear regarding re-injury.

While people of all ages and genders experience pain, women are generally more likely to experience chronic pain than men. This can be due to:

  • Fluctuating hormones
  • Increased number of nerves in the female body
  • Loss of bone strength and density as one ages
  • Increased sensitivity to the emotional toll of pain

Treating chronic pain

There are minimally invasive treatments specifically designed to block the transmission of pain signals or permanently correct the problem causing pain, while also reducing or eliminating the need for surgery or a reliance on pain medications. These include:

  • Medications and injections
  • Physical therapy
  • Nerve blocks
  • Acupuncture
  • Platelet rich plasma injections
  • Treatment of contributing conditions

Efforts to manage stress, exercise, and maintain a healthy diet and weight are also important. Exercise releases endorphins, which help to block pain signals; reduces inflammation; and increases mobility and the flow of blood and oxygen to inflamed muscle. Low-impact exercises, such as tai chi and aqua-aerobics, also improve balance and function when performed on a regular, consistent basis.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Check out our calendar to sign up for an upcoming class.

Push, Pull and Squat Your Way to a Balanced Day

From Sharp Health News, a publication of Sharp HealthCare

From making breakfast in the morning to sitting at a desk during work hours and taking the dog for a walk, you have things you need to get done each day and you expect your body to allow you to accomplish them. However, do you give your body what it needs to operate at its optimal potential?

The way you treat your body and prepare it for your day affects your activities — and your happiness. By stretching, strengthening and stabilizing your body, you can maximize your physical potential for a well-balanced day.

Much of what you do on any given day requires seven basic movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Hinge
  • Twist
  • Walk

If you are able-bodied, you can perform most of these movements with relative ease. However, it’s important to ensure that you perform them in a manner in which pain and the risk of injury are reduced or eliminated.

Create a space in your home to warm up your body for your daily activities. Basic home gym equipment, such as hand weights and resistance bands, can help. Then try these three moves:

Push-ups

These can be done standing while facing a wall; on an incline with hands on a bar or steady surface; or facing down on the ground. Make sure your palms are flat and your hands are slightly wider than shoulder-width apart. Slowly bend your elbows to the side with a flat back, then push back until your arms are fully extended.

Rows

With a hand weight in each hand and your palms facing your torso, bend at the waist and knees, and shift your hips down and back while keeping your back straight. Keep your torso stationary and elbows close to the body as you pull your elbows up and back. Slowly lower the weight to the starting position.

Squats

Stand in front of a sturdy, armless chair. Place your feet slightly wider than shoulder-width apart. Extend your arms in front of you. Slowly bend your knees, shift your weight into your heels, and lower yourself until you’re almost seated, taking care not to extend your knees past your toes. Slowly rise back to a standing position.

A well-balanced start to your day can also include meditation, which synchronizes the mind-body connection. Combined with movement, a healthy diet, good friendships, gratitude and service to others, you’ve got the perfect recipe for health and happiness.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

6 Simple Car Exercises to Avoid a Painful Road Trip

From Sharp Health News, a publication of Sharp HealthCare

While road trips offer family together time and visits to new and familiar places, they can be a bit of a pain.

Keeping our bodies in the same position for a prolonged period can cause neck stiffness, lower back discomfort, knee pain and muscle cramps due to the lack of movement. Incorporating regular intervals of physical activity during a road trip can get the blood pumping and stimulate muscles while in the car.

Try these 6 simple exercises to ease your travel aches and pains and reduce your risk of blood clots:

1. Ankle pumps

With feet flat on the floor, lift 1 foot slightly up. Point the toes down as far as possible. Relax the ankle then point toes upward. Repeat this motion 20 times on each foot. This exercise will increase movement to the ankle joint.

2. Seated knee lifts

Sit up straight with legs at a 90-degree angle. While keeping the core engaged, gently pull both knees toward the chest. Hold this position for 10 seconds and release. Repeat 15 times to stimulate hip flexors and abdominal muscles.

3. Seated side bend

In a seated position, raise hands in the air above the head, keeping the spine straight. Bend slowly to the right side, then return to a neutral, upright position. Switch to the left side. The deeper the bend, the deeper the stretch. Repeat 20 times to loosen the spine and torso.

4. Forearm exercises

Wrap fingers around a round object, such as a tennis ball, and squeeze tightly for 2 seconds, then release. Repeat 15 times on each hand.

5. Chin tucks

Bring the chin to the chest. Hold for 5 seconds and slowly lift the head so that it gently presses against the headrest. This exercise can help maintain proper posture and exercise the neck muscles.

6. Seated glute stretch

While seated, bring the right ankle onto the left thigh, resting it just above the knee. Keep your back straight and lean slightly forward, stretching the gluteus maximus muscle. Hold this position for 20 seconds and then repeat the motion on the left side.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes. This class will focus on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Perfect for all levels. Check out our calendar to sign up for an upcoming class.

6 Ejercicios Sencillos en El Auto Para Evitar Un Doloroso Viaje Por Carretera

Por Sharp Health News, una publicación de Sharp HealthCare

Los viajes por carretera se están volviendo como una forma segura de volver a viajar después de la pandemia. Si bien ofrecen tiempo para estar juntos en familia y visitas a lugares nuevos y familiares, pueden ser un poco molestos.

Mantener nuestro cuerpo en la misma posición durante un período prolongado puede causar rigidez en el cuello, molestias en la parte baja de la espalda, dolor en las rodillas y calambres musculares debido a la falta de movimiento. La incorporación de intervalos regulares de actividad física durante un viaje por carretera puede hacer que la sangre bombee y estimular los músculos mientras está en el automóvil.

Pruebe estos 6 ejercicios simples para aliviar sus molestias y dolores de viaje y reducir el riesgo de coágulos de sangre:

1. Tobilleras

Con los pies apoyados en el suelo, levante 1 pie ligeramente hacia arriba. Apunte los dedos de los pies hacia abajo tanto como sea posible. Relaje el tobillo y luego apunte los dedos de los pies hacia arriba. Repita este movimiento 20 veces en cada pie. Este ejercicio aumentará el movimiento de la articulación del tobillo.

2. Levantamiento de rodillas sentado

Siéntese derecho con las piernas en un ángulo de 90 grados. Mientras mantiene el núcleo enganchado, mueva suavemente de ambas rodillas hacia el pecho. Mantenga esta posición durante 10 segundos y suelte. Repita 15 veces para estimular los flexores de la cadera y los músculos abdominales.

3. Inclinación lateral sentado

En una posición sentada, levante las manos en el aire por encima de la cabeza, manteniendo la columna recta. Inclínese lentamente hacia el lado derecho, luego regrese a una posición neutral y erguida. Cambiar al lado izquierdo. Cuanto más profunda es la curva, más profundo es el estiramiento. Repita 20 veces para aflojar la columna y el torso.

4. Ejercicios de antebrazo

Envuelva los dedos alrededor de un objeto redondo, como una pelota de tenis, y apriete con fuerza durante 2 segundos, luego suelte. Repita 15 veces en cada mano.

5. Abdominales de mentón

Lleve la barbilla al pecho. Sostenga durante 5 segundos y levante lentamente la cabeza para que presione suavemente contra el reposacabezas. Este ejercicio puede ayudar a mantener una postura adecuada y ejercitar los músculos del cuello.

6. Estiramiento de glúteos sentado

Mientras está sentado, lleve el tobillo derecho sobre el muslo izquierdo, apoyándolo justo por encima de la rodilla. Mantenga la espalda recta e inclínese ligeramente hacia adelante, estirando el músculo glúteo mayor. Mantenga esta posición durante 20 segundos y luego repita el movimiento en el lado izquierdo.

VEBA Resource Center ofrece clases la Espalda Baja y la Prevención. Esta clase se enfocará en ejercicios diseñados para fortalecer su núcleo, mejorar su postura y ayudarlo a mantenerse libre de dolor. Perfecto para todos los niveles. Consulte nuestro calendario para inscribirse a una clase.

6 cambios saludables para resultados a largo plazo

Por Sharp Health News, una publicación de Sharp HealthCare

¿Está tratando de alcanzar sus objetivos de salud pero no está seguro de cómo hacerlo? Muchas personas influyentes en línea, revistas, e incluso algunos amigos, promueven dietas que afirman ser saludables. Sin embargo, es posible que solo produzcan resultados a corto plazo en lugar de beneficios para la salud a largo plazo, e incluso pueden ser perjudiciales.

Si desea alcanzar sus objetivos de salud y obtener resultados a largo plazo, intente realizar los siguientes seis cambios que son realistas y alcanzables:

  1. Coma proteína. Obtener suficiente proteína en su dieta es esencial para una buena salud. Le ayuda a desarrollar fuerza y músculo y recuperarse de una lesión. La proteína también le ayuda a sentirte lleno, lo que puede ayudar a perder peso.
  2. No deje los carbohidratos. Los carbohidratos son la principal fuente de combustible del cerebro y son una parte importante de una dieta equilibrada. Trate de incluir al menos tres porciones por día, elija fuentes de carbohidratos integrales y siga las recomendaciones sobre el tamaño de las porciones.
  3. Agregue más frutas y verduras para aumentar la fibra y la saciedad. Cubrir la mitad de su plato con frutas y verduras lo ayudará a aumentar su consumo de fibra, se sentirá más lleno, lo mantendrá satisfecho por más tiempo, lo ayudará a perder peso y a lograr una dieta más equilibrada.
  4. Coma de cinco a seis comidas pequeñas o refrigerios al día. Agregue dos o tres refrigerios entre sus tres comidas principales, que deben ser una combinación de carbohidratos, frutas o verduras y una proteína. Esto aumentará la saciedad y será más probable que coma porciones más pequeñas a la hora de comer.
  5. Hágalo fácil. Tenga refrigerios que sean fáciles de preparar o que estén listos para llevar, como un plátano y mantequilla de maní, o una manzana con queso en tiras. Y si no tiene tiempo para preparar comidas todos los días, cocine varias porciones de un plato el domingo y cómalo para el almuerzo el resto de la semana.
  6. Haga un cambio a la vez. Si se enfoca en demasiados cambios en la dieta y el estilo de vida al mismo tiempo, puede ser difícil mantenerse al día con todos. Concéntrese en un pequeño cambio a la vez, domínelo convirtiéndolo en un nuevo hábito, luego elija su próximo pequeño cambio.

Si tiene preguntas o inquietudes sobre su dieta o su salud en general, hable con su médico o un nutricionista dietista registrado. Juntos, pueden idear un plan para satisfacer sus necesidades únicas.

VEBA Resource Center ofrece muchas clases de Cocina y Nutrición. Únase a nosotros para aprender cómo combinar el arte de la comida y la cocina con la ciencia de la medicina para optimizar su salud y bienestar en general, ¡todo mientras se divierte! Consulte nuestro calendario para inscribirse en la próxima clase.

6 Healthy Changes for Long-Term Results

From Sharp Health News, a publication of Sharp HealthCare

Are you trying to reach your health goals but not sure how to do it? Many online influencers, magazines — and even some friends — promote diets that claim to be healthy. However, they might only produce short-term results rather than long-term health benefits — and may even be harmful.

If you want to reach your health goals and get long-term results, aim for making the following six changes that are realistic and achievable:

  1. Eat your protein. Getting enough protein in your diet is essential to good health. It helps you build strength and muscle and recover from injury. Protein also helps you feel full, which can aid in weight loss.
  2. Don’t skip carbs. Carbohydrates are the brain’s primary source of fuel and are an important part of a balanced diet. Try to include at least three servings per day, choose whole-grain carbohydrate sources and follow portion-size recommendations.
  3. Add more fruits and vegetables to increase fiber and fullness. Covering half of your plate in fruits and veggies will help you increase your fiber intake, which will increase your fullness, keep you feeling satisfied for longer, help you lose weight, and aid in achieving a more balanced diet.
  4. Eat five to six small meals or snacks daily. Add two to three snacks between your three primary meals, which should be a combination of a carbohydrate, fruit or veggie, and a protein. This will increase fullness and you will be more likely to have smaller portions at mealtime.
  5. Make it easy. Have snacks that are easy to prepare or ready to go, such as a banana and peanut butter, or an apple with string cheese. And if you don’t have time to prepare meals each day, cook several servings of a dish on Sunday and eat it for lunch the rest of the week.
  6. Make one change at a time. If you focus on too many diet and lifestyle changes at the same time, it can be difficult to keep up with them all. Focus on one small change at a time, master that by making it into a new habit, then pick your next small change.

If you have questions or concerns about your diet or overall health, talk with your doctor or a registered dietitian nutritionist. Together, you can come up with a plan to meet your unique needs.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.