Some Health Resolutions to Add and Some to Take off your New Year’s List

Who doesn’t make some New Year’s Resolutions?  Most of us make resolutions but unfortunately most of us don’t keep those resolutions.   Forbes Health polled Americans about their 2024 New Year’s Resolutions.  What are the top New Year’s Resolutions for 2024?  Top priority was improving fitness (48%), improving finances was second (38%), improving mental health came in third (36%) and losing weight came in fourth (34%).  But a fifth was improving ones’ diet (32%).  Despite good intentions, many of us fail to keep these resolutions.  Only about 8% keep their resolutions for one month, about 22% last 2 months, and only 13% are going strong at 4 months.    

But setting goals for yourself is a good idea.  Some nutritionists got together and came up with some New Year’s Resolutions you should not put on your list.  And they give some guidance of how to set some health goals for the new year that are more likely to be successful.  

Setting goals – when setting goals for the coming year, make them very specific, small and ones you can measure.

•         Exercise:  a top resolution is “exercising more” or “improving fitness” 

•      Don’t say:   I will exercise more.
• Do say:  I will go for a walk at lunch for 20 minutes on Monday, Wednesday, and Friday.
• Don’t say:  I will join a gym.
• Do Say:  I will sign up for the yoga class that meets on Saturday morning at 9 AM and will go every Saturday for 10 weeks.

• Healthy Eating:  another top resolution is eating healthier food.  Sticking to 1-2 small changes that are realistic will lead to success.  Note what the change is and WHEN you will do it. Focus on adding healthy foods to your diet and not on deletions.
•  Don’t say:  
• I will eat healthier in 2024.
•   Do say:
• I will pack my MyPlate lunch and bring to work on Monday, Tuesday, Wednesday, and Thursday.  
• I will eat out for lunch only on Fridays. 
• I will eat a piece of fruit at lunch every day.  
•  I will bring some yogurt in my lunch every day to eat at lunch or as a snack. (See:  Is Greek yogurt good for you? ) 
• I will drink a glass of 100% juice every day for breakfast. (See:  Are you drinking real juice or fake juice?)

• Eating out

· Don’t Say:  I won’t eat out anymore. 

 · Do Say:     

• When I eat out, I will share dessert.
•  I will enjoy the bread basket. 
• When I eat out, I won’t order fried food, but roasted, broiled or baked.  
• I won’t order sweetened tea or soda but unsweetened tea or just drink plain water.

The focus of your health goals for 2024 should be on lifestyle changes and not on fad diets or quick weight-loss schemes.  Make some small changes like the idea of eating some fresh fruit at lunch every day.  Choose changes that you can easily succeed at, yet goals that will lead to a healthier you.  For example, my sister was told by a health professional to add a vegetable to her lunch every day.  My sister added some baby carrots to her lunch as it was an easy thing to do, but oh so good for her health.  I followed her example and now I eat some baby carrots for lunch every day.  What simple, easy health goals will you set for yourself in 2024?  To help motivate you, watch this one- minute video that provides some guidance on setting healthy resolutions:  Healthy New Year’s resolutions are achievable. 

Sources: Forbes Health , resolutions , nutritionists , exercising more , improving fitness , WHEN , MyPlate , Is Greek yogurt good for you? , Are you drinking real juice or fake juice? , Healthy New Year’s resolutions are achievable   Images: New Years Resolutions , Juice    , Fresh fruit

Some tips to help you avoid that holiday weight gain

Who doesn’t love going to holiday parties and enjoying all that good food to eat?  But along with enjoying all that delicious holiday food can come some unwanted pounds.  What can you do to enjoy the food but not add on the unwanted weight?  Between mid-November and mid-January, Americans gain about 1-2 pounds.  Not all that much except if one doesn’t lose those couple of pounds and they stick around until the next year’s holiday season.  Some experts think this holiday weight gain is responsible for adult weight creep.  Just a few added pounds a year ends up being many pounds over a decade.  Consumer Reports and others have a few recommendations to help avoid gaining weight over the holidays.  Try out what works for you, even try one of the tips each day.

Tip 1:  Know your holiday starting weight – weigh yourself first thing in the morning.  This is your weight goal to maintain over the holiday season.  Then each day or at least once a week, check in on the scale.  Have you gained weight or are you holding steady?  Interesting a 2017 study found that those who weighed themselves more often tended to lose the most weight. 

Tip 2:  Enjoy your holiday food – yes, enjoy every bite:  Don’t rush through your holiday treats and meals.  Take the time to enjoy them.  This may result in your eating more slowly and recognizing when you are full.  No need to stuff yourself, but do take the time to enjoy the holiday food.

Tip 3:  Eat before you shop – yes, fuel up for your shopping trips or running errands around town.  You will be less tempting go through a Fast Food drive-through for “just a bite” before you get home.  In the morning, take the time for a filling breakfast that includes some fiber – think whole grain cereal and some protein – think real milk or yogurt.  And add a little fat like nuts on your oatmeal.  The fiber, protein, fat combo will keep those hunger pains away while you shop or run those errands.

Tip 4:  Take Food with You:  the airport food courts, mall food courts, snack machines at rest stops– may not have the healthiest options.  Pack some snacks when you travel.  On car trips we bring a lot of snack foods with us including some fresh fruit, peanuts, whole grain crackers, or cheese in a cooler.  Then it is easy to grab some cheese and whole grain crackers and fruit for a healthy snack when at a rest stop.  Traveling on a plane?  I bring along healthy granola bars or fresh fruit. Choose food items that will make it through the TSA line.  If you go the Fast-Food route, there are healthier options. Choose the egg or egg and cheese sandwich on a whole grain bagel.  You will get a high-quality protein (egg and cheese) and some fiber from the whole grain bread.  Choose some real orange juice for a quick pick up.  Be sure it is real 100% juice and not a fruit drink high in added sugar.

Tip 5:  Plan some exercise and activities – don’t just focus on the food.  Families can enjoy going for walks, visiting some new trails, enjoying snow sports in the colder climates or a pick-up basketball game in warmer climates.  Plan on going to some aerobic or other classes at the gym.  The leftovers may be calling to you, but remember to get out and exercise and keep exercise a part of your routine during the holidays.  Even a simple walk after a holiday party or get together can help stave off those unwanted pounds. 

Conclusion:  And if you added a few pounds over a few days of celebration and eating, then focus the next few days on exercise and eating healthier.  Get the added pounds off before the next round of holiday parties and celebrations.  But enjoy the holiday food.  Who doesn’t love all the homemade goodies this time of year?  Just balance the goodies with some days of healthy eating and more exercise to burn off all those extra calories.

 Sources: Consumer Reports, others  Image sources:   scale (credit Good Housekeeping), Snacks , Exercise

Discover the health benefits of olive oil

Did you know that olive oil is not only delicious but is a powerhouse of health benefits?  Why did ancient Greeks describe olive oil as an “elixir of youth and health”?  What are some of the health benefits of this delicious golden oil?  Last week we discussed buying real vs. fake olive oil.  Here are some reasons you should include some olive oil in your daily diet.

• Heart Health:  The American Heart Association writes about the benefits of adding a drizzle of olive oil to your day.  A 2020 study found that just a half a tablespoon of olive oil a day can lower your risk of heart disease by 14%.   In the Journal of the American College of Cardiology found people who consumed more than a half a tablespoon of olive oil a day had a 19% lower risk of dying from heart disease. 
• Alzheimer’s Disease:  The 2020 study mentioned above also found that people who consumed more than half a tablespoon of olive oil a day, had a lower risk of Alzheimer’s disease.
• Cholesterol:  The American Heart Association notes, adding some olive to your day can lower your bad or LDL cholesterol.  Olive oil has lots of monounsaturated fats which not only lowers LDL cholesterol but it also helps raise the good or HDL cholesterol. 
• Blood pressure:  NIH discusses how 2 diets, the Mediterranean Diet and the DASH diet are recommended for those with high blood pressure.  A common denominator in these diets is olive oil.  NIH notes that due to the monounsaturated fat in olive oil (oleic acid) and the antioxidant polyphenol, olive oil consumption “may be advised as the optimal fat choice in the management protocols for hypertension in both healthy and cardiovascular disease patients”.  (See:  Best Diets for Health 2023  )
• Anti-Inflammatory:  Because of its high content of those healthy antioxidant polyphenols, olive oil has potent anti-inflammatory effects.  Olive oil can help alleviate inflammation in the body and provide relief for conditions such as arthritis.  Studies have found the polyphenols in olive oil can “combat inflammation and improve arthritis symptoms in joints and throughout the body”. 
• Brain power: Studies suggest that those healthy fats in olive oil (monounsaturated fats) may contribute to improved cognitive function and a reduced risk of cognitive decline.  Amal Kaddoumi at Auburn University found “that adding olive oil to our diet could maintain a healthy brain and improve memory function”. 

Which is better for health benefits:  Extra Virgin Olive Oil or Regular Olive Oil? 

The American Heart Association notes there are several types of olive oil on the market ranging from regular olive oil to EVOO.  Researchers believe that EVOO may be better for one’s health because EVOO has higher amounts of antioxidants and other plant compounds.  But more research is needed to compare health effects of different grades of olive oils.  

Conclusion:  There are so many ways to add some extra virgin olive oil to your day; drizzle on some salad, use for sautéing, or as a dip for bread.   Enjoy the taste of EVOO while doing good things for your health.  For an interesting short video on olive oil and health benefits, watch this YouTube video The health benefits of extra virgin olive oil.

Sources:  Greeks , real vs. fake olive oil , American Heart Association , 2020 study , Journal of the American College of Cardiology , notes , NIH , Best Diets for Health 2023  , Studies , found , American Heart Association , What Happens When you Eat 2 TBSP of Olive Oil Daily   Images:   Olive oil , Olive oil background , Olive oil dipping

 

Are you using real or fake olive oil?

Olive Oil – hopefully you have a bottle in your pantry.  Why?  Because it is a heart healthy oil and an oil with many health benefits.  But to get those health benefits, it needs to be REAL Olive Oil.  You go to the store and find some bargain Olive Oil on sale, good idea or bad idea?  If it is REAL Olive Oil, then you got a bargain.  But if it is FAKE or partially fake, you got cheated.  So how does one know if their Olive Oil is REAL or FAKE?  Is the Extra Virgin Olive Oil (EVOO) you purchased, really EVOO?  Turns out many people and organizations have studied this.  Food& Wine , the North American Olive Oil Association, and Consumer Reports have provided advice on How to Chooses a Good Olive Oil.     

Why is there “FAKE” Olive Oil?

PopSugar has a great article, You May Be Buying "Fake" Extra-Virgin Olive Oil.   One country interested in cracking down on “fake” olive oil is Italy.   They found 7,000 tons of EVOO that was labeled 100% Italian, was not really 100%.  Apparently, it had oil from other countries such as from Turkey, Syria, Tunisia.  And a lot of this EVOO that wasn’t 100% was on its way to America.  Even 60 Minutes has covered the “fake” or imitation olive oil. 

It may not be real, 100% EVOO because a cheaper oil has been added, it may be made from olives that were damaged or overripe or not processed properly.  60 minutes noted EVOO may be diluted with a cheaper oil like sunflower oil or canola oil.  Not really harmful to health but this “olive oil” would not be 100% EVOO.  Or it may be packaged in a clear glass bottle and exposure to light affects the freshness of the oil.

What is so good about EVOO?  It is manually pressed, no chemicals added and really is olive oil in a pure form.  UC Davis has studied olive oil and found a very high percentage of EVOO was not labeled correctly and did not meet the high standards of EVOO.  UC Davis actually has the UC Davis Olive Center that focuses on California olive growers and processors and they even sell EVOO. 

Why is “real” olive oil important to your health?

Popsugar has a great quote from a former Director of the UC Davis Olive Center, Dan Flynn:  The health benefits from quality extra-virgin olive oil come from two things:  antioxidants and high monounsaturated fat.  Studies indicate that these elements are associated with benefits for reducing blood pressure, inflammation, diabetes, Alzheimer’s Disease, some cancers, and obesity.  Are you convinced yet about EVOO?  To get the most health benefits, buy the real thing.  How much?  Many sources recommend from 1-2 tablespoons a day.   Olive Oil Times noted about 2 T. a day is needed to get the health benefits of olive oil. 

How do you know if the olive oil or EVOO you are buying is real or fake?

PopSugar, UC Davis and the North American Olive Oil Association and Consumer Reports have suggestions as to what to look for:

•  Look for a Seal of Certification:
• UC Davis promotes California olive oil and recommends looking for the California Olive Oil Council seal which “means you are buying fresh, California-grown, 100% extra virgin olive oil”.   

• The North American Olive Oil Association lists types and varieties of olive oil and has a long list of oil brands they certify with their Certified Quality Seal Program.  You may see this seal at Aldi, Sprouts, and Whole Foods.    

 

• Avoid bottles or packages with dust on them, with broken seals, any evidence of leaking or bottles  with oil that has an orange tint to it.  That would mean the bottle has been exposed to too much fluorescent light or too much heat.
• Avoid clear bottles – buy olive oil in opaque or dark bottles that prevent light damage.
• Look for oil from one place, one country, not oil that has been blended.  
• Cheap isn’t the best option. 
• Buy olive oil in small bottles so you can use it up while it is still at its peak of freshness.

How should you store Olive Oil?

Keep it olive oil in a cool, dark area like a cupboard or pantry.  Exposing Olive Oil to heat or light will shorten the shelf life.  And buy in smaller containers so you can use it up.  UC Davis recommends using it up in 6 weeks or so as the freshness will decrease over time. The North American Olive Oil Association recommends using up your bottle of olive oil within 8-10 weeks of opening it.

Where is a list of quality olive oils?

Consumer Reports ranked olive oils in their January 2024 issue.  Here are some of their top picks.

• Lucini Italia Premium Select EVOO – can buy at Amazon or Fresh Direct
• Wonder Valley Olive Oil – buy at Welcomtowondervalley.com
• California Olive Ranch, 100% California Medium EVOO.  Buty at Amazon, Target, Walmart or Californiaoliveranch.com  
• Cobram Estate 100% California Select EVOO – buy at Walmart
• Filippo Berio EVOO – Buy at Walmart
• Kirkland Signature Organic EVOO  - buy at Costco and Walmart.  if you are a Costco shopper, you can buy the Kirkland EVOO.  But it may come in a size too large for you to use up in just a few weeks.
• Bertolli Rich Taste EVOO -buy at Target or Walmart

Other ways to chooses a quality olive oil:

•      Go to the UC Davis Olive Center for a list of certified California brands of EVOO.  Or buy some from UC Davis as they offer a number of EVOO products. 
•      The North American Olive Oil Association lists many certified brands on its website.  
•      Southern Living recommends  California Olive Ranch because it “produces good-quality olive oil that is affordable and easy to find at grocery stores.”  We just bought some at Walmart so it is easy to find. 
•      Interesting that Kiplinger’s Personal Finance Magazine highlighted olive oil and noted that Costco’s Kirkland brand of olive oil met national and international standards for EVOO.  So, if you are a Costco shopper, you can buy the Kirkland EVOO.  But it may come in a size too large for you to use up in just a few weeks.

So, if you don’t have any olive oil in your pantry, stop by Walmart, Costco, Whole Foods or some other store this week to pick up some real EVOO.   Different olive oils have different flavors so find an olive oil you like.  

 

Sources:  Food& Wine , North American Olive Oil Association , Consumer Reports , How to Chooses a Good Olive Oil , You May Be Buying "Fake" Extra-Virgin Olive Oil. , 60 Minutes , UC Davis Olive Center , Many sources , 1-2 tablespoons a day , Olive Oil Times . California Olive Oil Council , North American Olive Oil Association  , Welcomtowondervalley.com , Californiaoliveranch.com  , EVOO products , lists , recommends  , California Olive Ranch , Kiplinger’s Personal Finance Magazine   Image Sources:  California Olive oil seal   , about olive oil  , California Olive Ranch