5 Strategies for Successful New Year’s Resolutions on Health and Weight Loss

Posted on January 17, 2025 by Fill Your Plate

By Julie Murphree, Arizona Farm Bureau Strategic Communications Director

Year after year, losing weight and adopting healthier eating habits top the list of New Year’s resolutions. However, these goals often prove elusive, with many people abandoning them before February.

Here’s why these resolutions might not stick and how you can set yourself up for success: Why Traditional Resolutions Fail:

  • Overambition: Setting overly ambitious goals can lead to unrealistic expectations, setting you up for disappointment right from the start.
  • Too Many Changes at Once: Attempting a complete dietary overhaul in a short time can be overwhelming, making it hard to maintain momentum.

Despite these challenges, the start of a new year can still be a great time to make significant, lasting changes. If you’ve fallen off the wagon or haven’t set any health-related resolutions, here are five effective strategies to get back on track:

  1. Begin with Small Steps: Instead of aiming for drastic weight loss or dietary changes, start with achievable goals like losing a pound a week. Gradual changes accumulate over time, leading to sustainable results.
  2. Find a Partner in Health: Team up with someone who shares your goals. This partnership provides mutual support and accountability, making the journey less daunting.
  3. Monitor Your Intake: Many underestimate their calorie consumption. Tracking your food intake periodically can give you a realistic view of your dietary habits without the need for constant logging. Don’t get obsessive about it but be practical.
  4. Keep a Food and Mood Diary: Often, eating is driven by emotions rather than hunger. By journaling what you eat and your mood or reasons for eating, you can identify and address patterns of emotional or unconscious eating.
  5. Commit for the Long Haul: Remember, weight gain won’t happen overnight, and weight loss won’t either. Embrace the process with patience and self-compassion. A Long-term commitment, rather than quick fixes, will lead to lasting change. By adopting these strategies, you can turn the typical New Year’s resolution cycle from failure to success, making health improvements that last well beyond January.
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Does Your Food Fuel You or Fatigue You?

Posted on January 13, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

My little brother recently got his first truck, and the unique thing about it is that it has a racing engine in it. As a result, for it to run optimally, it needs to have racing fuel put into the tank. While it can run off premium fuel, it does so much better off of the higher-octane race fuel. This idea of something running more properly off higher quality fuel also applies to our bodies. According to registered dietician Beth Czerwony, there are certain foods that fuel us, and there are also foods that fatigue us.

 

Kinds of foods that fuel:

  • Complex carbohydrates – These are carbs that are high in fiber and starch, which makes them harder to break down on a molecular level. This makes them provide your body with a steadier flow of energy.
  • Lean proteins – Protein takes even longer to break down than complex carbs, giving you an even longer stream of energy. But lean protein is key, as super fatty meats can actually make you drowsier.
  • Fluids – Being dehydrated is a common culprit of feeling fatigued. Getting plenty of water is essential to feeling energized and keeping yourself hydrated.

 

Kinds of foods that fatigue:

  • Caffeinated drinks – A coffee or energy drink is a typical go-to for a burst of energy. But what goes up must come down, and that burst of energy we experience is often followed by a crash in energy.
  • Simple carbohydrates and sugars – Simple carbs and sugars are the exact opposite of complex carbs. They are so easy for the body to break down, so they give you a quick burst of energy and a rapid rise in blood sugar. But, like caffeinated drinks, it’s always followed by an energy crash.
  • Alcohol – Alcohol is known for its sedative effects on people, which definitely doesn’t energize you. Additionally, aside from the buzz you get while drinking, alcohol disrupts your sleep to where you don’t get quality, restful sleep. It also robs your body of nutrients, which it needs to stay energized.

Czerwony also gives a few tips on other lifestyle factors that can play a role in energy levels. She says that it’s important to eat smaller, more frequent meals rather than skipping meals and then eating large meals, as this takes a toll on your body and causes you to feel tired. She also says that managing stress is important for keeping energy levels high.

So, just like my brother’s truck runs better off of higher quality fuel, our bodies also run better when we fuel it correctly. Arizona agriculture produces lots of healthy foods as sources of fuel for our bodies! Check it out at your local grocery store!

For more health-related articles, check out the Fill Your Plate blog!

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Eggs Are the Perfect Food for Strong Muscles

Posted on January 10, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know the Humpty Dumpty nursery rhyme from when we were kids. I find it funny how he’s always thought to be an egg, but if you really think about it, nowhere in the rhyme does it say he actually was. But it doesn’t really matter whether he was an egg or not. Something that does matter though is how beneficial eggs are for building muscle, something Humpty Dumpty clearly didn’t have, considering the fact that he fell off the wall. Three raw eggs in rustic bowl with egg box

Whether you’re looking to bulk up a lot of muscle or to just maintain what you’ve got and stay strong and toned, protein is an essential macronutrient for achieving both. Protein is the most important building block for our muscles and is essential for bulking up more muscle, and for preventing muscle loss.

According to health and nutrition expert Guoda Karoblyte, eggs are an amazing source of protein that promote muscle and tissue growth. Each egg contains about 6-7 grams of protein. They are also nutrient-dense, with the yolks being high in vitamins A, D, E, and K, and the whites being high in B vitamins, especially B12. Some often separate their eggs, eating only the white and tossing the yolk. But, when the yolk is thrown away, you’re missing out on more protein, lots of vitamins, and healthy fats. In fact, it’s been shown that eating the whole egg has positive effects on blood lipids and increasing good cholesterol.

So whether you prefer your eggs scrambled, over easy, hard-boiled, or poached, find a way to incorporate more of them into your diet! Luckily for us Arizonans, we have access to fresh, local eggs from Hickman’s, which can be found in your local grocery store!

For more health-related articles, or for some delicious recipes that feature eggs, check out the Fill Your Plate website!

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Why You Should Check Out a Local Farmer’s Market

Posted on January 6, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When you’re in need of groceries, what’s your go-to source? Maybe it’s a quick trip to your closest grocery store. Maybe you do a grocery delivery service. Or, if you’re like my mom, you make bi-weekly trips to Costco and Sam’s Club to stock up all at once. Another grocery shopping option you might consider trying out is your local farmer’s market! Besides just being a fun environment, there are lots more reasons to do your shopping there!

Farmers Markets

(photo credit: BigStockPhoto.com)

 

It’s a good outdoor activity.

Most farmer’s markets are all held outdoors, where you can walk up and down aisles and aisles of vendors. This can be a fun way to get out of the house, get your groceries, and also get some movement in all at the same time! Plus, it’s even better when the weather is nice outside!

 

You get fresher products.

Often, all of the products that vendors bring to the market are all freshly picked, or freshly made and haven’t been sitting on store shelves for a while. This means you’ll get the best taste, quality, and least preservatives in your foods.

 

You’re supporting local farmers and producers.

When you buy grocery items from a farmer’s market, you’re choosing to support local farmers and producers right here in Arizona! Not only are you helping them to grow their business, but you’re also getting some of the best food products available!

 

You can find more unique options.

I love seeing all the weird and unique fruits, and that these smaller, more focused growers bring to each market. Similarly, those who bring baked goods or other prepared foods also tend to bring unique items as well. I’ve noticed that farmer’s markets in Arizona are also one of the best places to get authentic Mexican foods, such as homemade tamales, tortillas, salsa, and chips.

 

So, the next time that you’re in need of some groceries, or when you’re just looking for something to do outdoors, consider finding a nearby farmer’s market and checking out all that they have to offer!

Check out the list below of some farmer’s markets happening around Arizona!

As always, if you want to learn more about Arizona agriculture, health, or nutrition, check out the Fill Your Plate blog! Plus, Fill Your Plate has a searchable database of farmers’ markets across the state.

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Slow Aging From the Inside Out

Posted on January 3, 2025 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

As people age, they often turn to creams, and lotions, and other supplements that are supposed to slow down the aging process and preserve their youthfulness. Did you know that there are actually certain foods that work from the inside out, helping you to live longer and look younger? Freshman 15

The source of these youthfulness and longevity-promoting benefits lies in plant compounds called polyphenols.  Polyphenols are known for having anti-aging properties, slowing brain aging, improving the immune system, protecting against age relate diseases, and lowering blood pressure, cholesterol, and inflammation.

The difference between polyphenols and any other anti-aging solutions is that polyphenols address the root of the problem. According to registered dietician-nutritionist Amy Chamberlain, these compounds help to slow or mitigate the processes of aging at a cellular and molecular level.

Polyphenol supplements do exist, but getting polyphenols from your food is much easier and more cost-effective. Fruits and vegetables are incredibly rich in these compounds. There are over 8,000 different polyphenols, and they all contribute to the smell and color of foods. Kimberlain says that the best way to get a healthy dose of polyphenols is to eat a wide variety of fruits and vegetables. Don’t just limit yourself to a few kinds!

Arizona agriculture grows lots of fresh fruits and vegetables that are perfect for incorporating into your diet! Check out your local grocery store or farmer’s market and eat more polyphenol-rich foods!

For more health-related articles, check out the Fill Your Plate blog!

 

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