Soon we will be celebrating Thanksgiving. I always look forward to this time of year when the family gathers at our home. Like many families, our celebration this year will look a little different as some family members are unable to make the trip home. Of course, we’ll video chat to catch up. But to me, it’s hard to beat reconnecting in person to lift the spirits and warm the soul. And, that’s something we all could use more of these days.

Many people are feeling anxious these days. That’s understandable. Collectively, we’re eating more, exercising less and becoming increasingly worried. Worse, many are gaining extra pounds, making a bad situation worse. Ironically, in the middle of all of this turmoil, we’re overlooking the very habits that can help us stay healthy and feel calm, starting with a healthy diet.

Focusing on your diet is more important than ever. Why? It fuels your energy – mental and physical – so you can face each day head on. Plus, focusing on your diet is your best weapon to help keep extra pounds off.

Where do you start, you ask?

It’s a good question that deserves an answer backed by research. For this, I turn to Dr. Christopher Gardner, the inaugural holder of the Rehnborg Farquhar professorship at Stanford. No ivory tower theories here. Dr. Gardner’s advice is backed by robust human studies and filled with simple advice you can put into practice today.

Focus on high-quality foods

According to Dr. Gardner, your best strategy to maintain a healthy body weight or shed any extra pounds is to focus on high-quality, unprocessed foods. In one study, Dr. Gardner and his colleagues found the basic strategy for weight loss is the same whether you prefer to eat a low-fat or low-carbohydrate diet. It really comes down to three things, say Dr. Gardner: “Eat less sugar, less refined flour and as many vegetables as possible.”

You also want to eat in a way that doesn’t make you feel hungry or deprived. Why? These are habits you want to keep for a lifetime, so make it easy on yourself. No crazy fasting. No list of foods to avoid. Just a sensible approach backed by research. Refreshing, isn’t it?

 Ready to put Dr. Gardner’s practical tips to work for you? Here’s how:

1. Cut added sugars

Added sugars provide calories without any nutrition earning them the name “empty-calories.” Eat too much, too often, and you can ruin your smile, expand your waistline and increase your odds of developing high blood pressure, heart disease and more.

How much? According to the American Heart Association, men should aim for no more than 9 teaspoons (36 grams) of added sugars per day. Women should aim for no more than 6 teaspoons (25 grams) per day.

It can be easy to overdo it. For example, one 12-ounce can of soda has about 10 teaspoons (39 grams) of sugar, with all 140 calories coming from sugar. A simple 16-ounce flavored coffee drink such as a vanilla latte can add 35 grams more to your daily sugar quota, along with 250 calories.

To keep your added sugar intake low, become a label reader. Added sugars are known by many names such as: brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, maltose, malt syrup, maple syrup, molasses, sucrose … and of course sugar.

If you have been craving more chocolate, soda, pastries and other sweets these days, try cutting them out of your diet for just a week. You may be pleasantly surprised as your taste buds adjust and your sweet cravings vanish.

2. Choose whole, unprocessed grains over refined, processed grains

When grains are refined, they also lose fiber, B vitamins, phytonutrients and other valuable nutrients. In short, the less processing, the better.

With a little label reading, you’ll be able to easily spot unprocessed or minimally processed foods that deliver the health benefits you deserve. Look for whole wheat rather than processed white flour or enriched wheat flour. For packaged foods with whole grains, nuts and cereals, choose those with only one ingredient. It may take some determination to eat more foods in their whole, non-processed state, but the health benefits are well worth it.

3. Eat more veggies

Just like whole grains, vegetables contain vitamins, minerals, phytonutrients and fiber. Fiber is key if weight loss is your goal. Why? Foods high in fiber fill you up, but many folks don’t get enough. 

How much?  According to Dietary Guidelines for Americans, the goal is to consume 2½ cup servings of vegetables per day. But to me, I’d say don’t worry about quantity. The more you eat, the better. Even better, choose a variety from all the colors of the rainbow. Just be cautious about cheese, butter and other sauces that can ratchet up calories.

Vegetables are the true superstars in the nutrition world. Francesca and I often enjoy hearty vegetable soups bursting with vegetables, beans and legumes and all the goodness they provide. Soup can certainly be a warming comfort food, yet still be good for you.

The bottom line

If you want to reclaim your calm and stay healthy, take action today. Focus on foods that bring nutrition and joy to your table, food like vegetables, legumes, fruits, nuts, poultry, fish and healthy oils. Avoid highly processed foods with added sugars or refined grains. To fill any potential nutrient gaps, make Nutrilite Double X™ supplement part of your daily routine. Do this and you’ll be one step closer to optimal health in the months ahead.

Wishing you a wonderful and healthy day and the happiest of Thanksgivings.

Cheers,