Everything in moderation, it’s that bit of advice that everyone likes to give. You may have been told by your friend or colleague to enjoy sweets in moderation. Or when you over consume a healthy item such as fiber and get bloated, you're told to not overdo it and eat everything in moderation. But what exactly is moderation and how does it apply to our food and physical activity?

With the new year officially started, although cliche, this is the perfect time to get back on track and start making those positive lifestyle changes. Remember that it’s never too late to change your diet and lifestyle regardless of your age. Any little positive change can have a dramatic impact on your overall health. 

Being aware of what you’re eating is important to stay healthy. Being aware of your body’s natural signals and hunger/satiety cues is just as important. Essentially being in tune with your body takes some practice but is possible for everyone.

All mammals start their life with milk, then transition to solid foods for the remainder of their life. Humans are the only mammals that use milk from other species (cows, goats, etc.). Why do we drink other mammals' milk and consume dairy products? Is dairy even good for us or should we switch to a dairy alternative?

If you’re trying to lose weight, going out to eat can be a stressful experience. Even if you go to restaurants with “healthier” food options, the calories can rack up fast. Just think of a salad that seems it’ll be the right choice but has lots of toppings on it, a protein, and delicious dressing. 

How would you describe feeling full after a meal? We all know the busting at the seams, need to loosen the belt feeling from Thanksgiving dinner. How about just feeling full before you even reach that point. 

Take a look at your arm as you make a fist. You can see your forearm muscles activate. Some may have larger muscles than others, but they all play the same role. So, what does muscle have to do with nutrition and long-term health?

When life requires us to focus our energy towards something else such as work or family responsibilities, you have to give up some energy and focus on other parts of your life. When you do this, you fall back onto your old habits as these have been ingrained for many years and require little energy to execute. 

It starts with one sick person in your office or a sick kid at your child's school and then boom, everyone has it. But is there anything you can do to boost your immune system, lessen how sick you get, or even better prevent getting sick altogether?

Cravings are not the same as hunger. They come and go throughout the day and can be resolved through different methods.

We are currently in an era of portion distortion. Clever marketing campaigns, our obsession of getting our money's worth, and much of the country being taught to clean their plates has led to this current situation. Unfortunately, our metabolisms have not increased with our portions.

If you only do something a few random times, you can’t expect to improve let alone master it. By staying consistent with your task day after day and being persistent despite the obstacles, you can achieve what you plan on. 

If you're looking to improve your health, it's often best to establish a solid base by focusing on the macros instead of the fine details. Think of it as making sure your home has a solid foundation before you start adding the finishing touches. 

Meal timing gets mentioned a lot when talking about losing weight. What, if any, method of meal timing is actually beneficial to you and why or why not?

What we often overlook is the actual food itself we choose to eat. As long as it hits our recommended macros, we turn a blind eye to the actual food item we choose.

Although adequate protein intake is crucial for maintaining lean muscle as we age, it is actually daily activity that has the greater role.

Rarely do we stop and think about eating something that will be nourishing for our body. When was the last time you thought how a certain food would affect your health in the short and long term? How your pizza at lunch and grilled chicken salad at dinner would impact your body’s ability to function properly and recover while you sleep is probably that last thing on your mind. 

For the majority of people, in order to lose weight, you have to reduce the amount of calories being consumed. This creates an energy deficit that forces your body to use its stored calories (fat) to make up the difference. However, anyone who has tried to lose weight knows it’s not as easy as it seems, but why is this?

Water is essential for life. It makes up over 60% of our body weight and is involved in many important bodily functions, such as regulating temperature, transporting nutrients, and removing waste.

Small and simple changes over time lead to habitual changes. Unfortunately, small changes don’t come along with quick results. This is the key to their long-term success and the main reason why so many choose the drastic changes that do not last over time.