Jan 17, 2025 – Habit mindset; pass on the trans fats; and the power of whole-food, plant-based meals

Happy Friday! Each week, I’m sharing two nano health habits, a lesson, and an inspirational quote to ponder on your health journey.
No one’s yet discovered the elixir of youth. There is no one fix for a longer, healthier life. What we do have, though, are nano or micro habits that together make all the difference.
Two Nano Health Habits
Mindset: Research has shown that bad habits don’t just disappear, but they can be replaced by better habits. We all know how easy it is to fall back on bad habits.
To change, we need to believe we can change, and it helps to do it in community with others. So, that could be an accountability partner with whom you check in. Or maybe with a group of others making the same change as you.
Pass on the trans fat: If you see trans fat on a food label, put it back on the shelf! Trans fats are mad made, to stabilize food and to make it last longer. They also increase the risk of cognitive decline; a medical term for increasingly muddled thinking.
Trans fats have many names, often starting with the word hydrogenated; such as hydrogenated soybean oil, and hydrogenated cottonseed oil. Check the ingredient list.
One Lesson
Whole-food, plant-based food beats standard medical care in diabetes. The power of food has long been under-appreciated by the medical community. But that is changing.
A recent study of 169 adults with type 2 diabetes showed that those who ate a whole-food, mainly plant-based diet of vegetables, fruits, legumes, whole grains, nuts and seeds, as well as meat and fish, beat standard medical care when it came to reducing blood sugar.
You can check the full results here: https://pubmed.ncbi.nlm.nih.
One Quote
“Only you can control your future.”
Dr Seuss

Jules Walters
I'm a health coach for busy women, helping you to become CEO of your health.
I studied through the Institute for Integrative Nutrition in New York, and I have a first-class degree in molecular genetics through King's College London. My first book Nano Health Habits is available on Amazon as an ebook and a paperback.
I also have a free masterclass on how our DNA affects our metabolism, including our weight and energy levels. You can watch at https://juleswalters.com/masterclass/
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