As the Earth completes another trip around the sun, many people reflect on the previous year’s weight-loss resolutions that didn’t work out as planned. You have undoubtedly seen an explosion of weight-loss medication advertisements over the last year. While these medicines can potentially be helpful, they need to be used in conjunction with healthy lifestyle changes. Here are some tips to make 2025 the year your weight-loss resolutions stick!
Start with a diet to lose weight. Weight loss is 20% in exercise and 80% in the kitchen. You will get far more weight loss by focusing on diet to start.
Think small! Aim to lose about three to five pounds per month. Rapid weight loss is usually a sign that you’re doing something that will be hard to keep up. Don’t go on a “diet,” instead make a “lifestyle change” by focusing on small things you can sustain for the rest of your life. Remember: Small changes over a long period yield big results.
Rethink your drink. Calories are experts at sneaking into your diet without you even noticing, especially in beverages. Reducing or eliminating sugary drinks and alcohol can make a HUGE difference. Consider these simple substitutions: diet soda instead of regular soda, skim milk instead of whole milk for your coffee, flavored water instead of fruit juice, etc.
Avoid portion pitfalls. Oversized portions derail the best weight-loss plans. Give these quick fixes a try:
At restaurants, put half of your meal in a to-go box as soon as it comes to the table.
At home, keep serving dishes away from the dining table to discourage seconds and thirds.
With snacking, put your snack in a bowl or container rather than sit and munch with the whole package at hand.
Spoil your dinner! A healthy snack before dinner that leads to eating less at your meal is A-OK!
Ease into exercise. Exercise is key to a healthy life, but if you’re not doing much exercise to start, going from zero to 60 is a recipe for crash and burn. Start low and go slow. Start with 10 minutes of exercise per week. Add 10 minutes weekly and slowly build up to 30 minutes five days a week. How do you know if you’re exercising right? If you’re breathing hard enough that it would be challenging to have a conversation with someone, then you’re doing it right!
Put a dietitian in your pocket. Have a smartphone or tablet device? Use it to work for you! Knowing which foods are good and bad is only part of the struggle. MyFitnessPal is a fantastic, free app that helps you set weight-loss goals and track your calories.
Most important: Don’t focus on weight too much! Weight is only one piece of the health puzzle! We tend to focus on weight as it is the easiest to see and measure, but being healthy is much more than your weight. The quality of the food you eat, the exercise you get and the unhealthy choices you avoid are just as important!
Remember that your healthcare clinician is there for you. Don’t hesitate to ask for guidance and talk about available tools to lose weight and be healthy. Make 2025 the year your weight-loss resolutions stick so you have many more trips around the sun.
Luke Hafdahl, M.D., is a Community Internal Medicine, Geriatrics and Palliative Care physician. He has a particular interest in medical education.
You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.
Clinical immunologist Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A: Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
Spending time in nature has always been a source of comfort and strength. Gardens and green spaces provide not only beauty and joy, but also vital support for our mental, physical and spiritual wellbeing.
Today the Royal Horticultural Society are announcing a new Rose, “Catherine’s Rose”, grown by Harkness Roses. The proceeds from this rose will support The Royal Marsden Cancer Charity, helping patients across the country live well with, and beyond, cancer 🌹1w
On World Health Day, we are emphasising the importance of proactive health management through informed dietary choices. Nutrition plays a critical role in preventative care, supporting overall well-being and mitigating the risk of chronic diseases.
Adopting a balanced and personalised approach to dietetics can significantly contribute to improved health outcomes.
Our team of experienced dietitians provides comprehensive nutritional assessments and tailored plans to meet individual needs. We are committed to empowering individuals to take control of their health through evidence-based dietary strategies.
Learn more about our Dietetics & Nutrition services and how we can support your health goals: https://ow.ly/mp0q50VsnLX
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Provides essential amino acids
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
Promotes muscle development
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
The term “breakfast” means breaking the fast. And at some point in our day, all of us do that, whether it’s at 7 a.m. or noon. Ideally, the recommendation is to put some food in your belly within two hours of getting up for the day.
On World Health Day, we are emphasising the importance of proactive health management through informed dietary choices. Nutrition plays a critical role in preventative care, supporting overall well-being and mitigating the risk of chronic diseases.
Adopting a balanced and personalised approach to dietetics can significantly contribute to improved health outcomes.
Our team of experienced dietitians provides comprehensive nutritional assessments and tailored plans to meet individual needs. We are committed to empowering individuals to take control of their health through evidence-based dietary strategies.
Learn more about our Dietetics & Nutrition services and how we can support your health goals: https://ow.ly/mp0q50VsnLX
Spending time in nature has always been a source of comfort and strength. Gardens and green spaces provide not only beauty and joy, but also vital support for our mental, physical and spiritual wellbeing.
Today the Royal Horticultural Society are announcing a new Rose, “Catherine’s Rose”, grown by Harkness Roses. The proceeds from this rose will support The Royal Marsden Cancer Charity, helping patients across the country live well with, and beyond, cancer 🌹1w
Strawberries are an iconic summer fruit — delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.
Why are strawberries good for you?
“Strawberries give you a lot of nutritional value for very few calories,” says Flora. “They’re tasty but naturally low in sugar. That’s a combination that’s hard to beat.”
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount — the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. That’s more vitamin C than you get from an orange, the fruit famous for its vitamin C.
Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.
Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.
Health benefits of strawberries
Strawberries are a nutrient-rich snack that can:
1. Boosts brain power
As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brain’s processing powers as you get older.
The Nurses’ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline — their thinking and processing abilities didn’t weaken as much. They had the brain power of someone up to two and a half years younger.
Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimer’s disease.
2. Strengthens your immune system
Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body can’t produce it. In rare cases, people who don’t get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.
Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:
T-cells, which remove infected and cancerous cells.
B-cells, which create antibodies so your body can better defend against germs in the future.
Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day — and more when you’re sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.
“There isn’t enough evidence to say whether vitamin C can prevent colds and the flu,” says Flora. “And it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.”
3. Protects heart health
Flora says that popping a few strawberries in your mouth isn’t just a way to stave off hunger — it’s also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:
Lower cholesterol
In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. That’s about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participants’ total cholesterol was 5% lower.
The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.
Decrease triglycerides
Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.
But eating a pound of strawberries a day may reduce triglycerides by 20%. That’s the result of one study, which also found that strawberries reduced total cholesterol by 8%.
4. Reduces inflammation
Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.
Eating more strawberries is a step in the right direction to boost your heart health, says Flora. That’s because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.
5. Helps manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If you’re watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.
Strawberries are a great addition to a healthy diet, especially when you eat them on their own — Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) They’re delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise — it’s green!) And for a strawberry treat that’s not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
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