No Sugar Coats

S4 Bonus: Making Goals Last

Today's episode will talk about how you can make smarter goals and new year's resolutions that will be effective in helping you achieve your health goals for the long-term. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/] https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1428-6_1749 [https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1428-6_1749] https://www.apa.org/topics/behavioral-health/new-year-resolutions [https://www.apa.org/topics/behavioral-health/new-year-resolutions] https://psychcentral.com/reviews/affordable-therapy [https://psychcentral.com/reviews/affordable-therapy]

S4 Bonus: Healthy Aging Diet

Today's episode will talk about two dietary changes you can make to help you improve your quality of life well into your golden years. References: Brain health studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10526215/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10526215/] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/] https://pubmed.ncbi.nlm.nih.gov/38427239/ [https://pubmed.ncbi.nlm.nih.gov/38427239/] https://pubmed.ncbi.nlm.nih.gov/37589276/ [https://pubmed.ncbi.nlm.nih.gov/37589276/]    Omega-3 foods: https://www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet [https://www.health.harvard.edu/nutrition/omega-3-foods-incorporating-healthy-fats-into-your-diet] https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ [https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/] Bone health studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944083/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944083/] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/]   Blue Zones: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844621/ [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7844621/]

S4 Bonus: Renal Diet for CKD

Today's episode will give you the basic info on a renal diet for kidney disease. References: Renal diet basics: https://my.clevelandclinic.org/health/articles/15641-renal-diet-basics [https://my.clevelandclinic.org/health/articles/15641-renal-diet-basics]   Nutrient food lists: https://www.kidney.org/atoz/content/phosphorus [https://www.kidney.org/atoz/content/phosphorus] https://www.kidney.org/atoz/content/potassium-ckd-diet [https://www.kidney.org/atoz/content/potassium-ckd-diet] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium]

S4 Bonus: Heart Healthy Diet

Today's episode will give you fast facts about a heart healthy diet. References: Heart healthy diet links: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456 [https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456] https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702 [https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20046702] https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702 [https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702] Low sodium products: Salt packets [http://bit.ly/3XNtOEN] Bragg’s spice blend [https://www.amazon.com/Bragg-Ssnng-Sprnkle-Herb-Spic/dp/B00CQ7K9J2/ref=sr_1_2?crid=3P893434L7F8Q&dib=eyJ2IjoiMSJ9.7CMJ7iTTy_XHjouM-LKR1lfLqKe_KI0cyZ717248FlDB1YJhJBr6h3z5cR0UUIatXY1XTt7YeHf_dybJkGiXdcJgZEx-dXKvAxHME_Mjf5WKBrXQKetbtotShLfTK4TjBUhllf_3FX6AZAFfjPlZvQ7EopvHhypd2vTCXTo6wVxnmChFT4VeGW_KuunIClPgSeW66vdK6noxO00Y0mtfwMouPwg_xydGfdulIuda0S8x9WlcrZx3coZ0jeNFrJvh_4AvCrzwimSS8ZAERy5ln9rDI6LBztaVJd98r4twWw0.6mHrenIB6vUYKW8kse9QqzyiG-m6F5CEuvoEfPBYdTw&dib_tag=se&keywords=braggs+spice+no+sodium&qid=1719527154&s=grocery&sprefix=braggs+spice+no+sodium%2Cgrocery%2C105&sr=1-2] Mrs. Dash [https://www.amazon.com/Mrs-Dash-Natural-Seasoning-Original/dp/B00U9WHH78/ref=sr_1_3?crid=33YPLWEKAVR3L&dib=eyJ2IjoiMSJ9.MmrgJYlgJOyp2JUHBt5XJmdBcVB3yBRkxVVWmvSvh_8oyq_TSSEldUavW5obI5_qWuF6Dl4o6nmgs5Uy8ZcaC_DoC_67b-qpkni3wcAKab7wzimpM0ib__NyGxas8tvK5HuG9Ue4TnzLD2eox6IIAXQfNZ1sNL7CO0YeFGOQD_kQ6ngUn_hoRV81yJdyJl0j4YQid3W-dvz-I_S_5Z1aL7H25Rk1ocwd3QCeqWdzSwDizAIBtUEWoGWnY92HNtKdxcHAQ0SLpubup7xJ5ltcahCo8_eTQDh-wBqW-GFPXrI.BULvaYIwQ2fKmh7Uci_YRSuvXjjcMN_OVkDKm-ectGs&dib_tag=se&keywords=mr+dash&qid=1719527278&s=grocery&sprefix=mr+dash%2Cgrocery%2C103&sr=1-3] McCormick salt-free seasoning [https://www.amazon.com/McCormick-Salt-Free-Vegetable-Seasoning/dp/B08KRD7P63/ref=sr_1_10?crid=1JGZIKP75JJYE&dib=eyJ2IjoiMSJ9.3q1uX2pO5lBhC_IbYFtknly4E9712JqWpFbMVKGCqZRMlBQTZk8o6BPC7Cn3-_BqN6H8Q5DzpStn_lBtvxEMPKe1Xg56ohtIEu47tU4GLAnmk9fKZHeiMALhJUF_MZfrwRfCbPihPKo0kt7z_WcE5FYSTDGNpYDGLys1EG80V4iwlGte2RDihoa4FiiHpGHVFPe0KMecLZqJeZsZaCAHDKdSSmgYkfxcuOFT5e909y9pDw_VVmKJgD3bX-cAhFyIh1sOVknUfOSP-TUBD9-7qUWUXMWfiCJd1yozM51zsjY.U99cYnYuRivK8QUe8-T6Va7Wdkfwv2xblzdAhkBNaq4&dib_tag=se&keywords=spice+no+sodium&qid=1719527215&s=grocery&sprefix=spice+no+sodium%2Cgrocery%2C99&sr=1-10]

S4 Bonus: Diabetes Diet

Today's episode will provide a fast foundation to help you better understand the diabetes diet. References: https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html [https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html] https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes [https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes] https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes [https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes]