Conflict in marriage is not a sign of failure—it’s a sign that two unique individuals are learning how to grow together. Every couple disagrees at times, but what truly defines a strong and lasting marriage is how those disagreements are handled.

Healthy conflict resolution builds trust, deepens intimacy, and strengthens the partnership. Unresolved or poorly managed conflict, on the other hand, can slowly erode connection.

Below are practical, proven ways to resolve conflict in a marriage with respect, empathy, and lasting results.

1. Focus on Understanding, Not Winning

One of the biggest mistakes couples make during conflict is trying to win the argument. Marriage is not a competition. When one partner wins, the relationship loses.

Instead, shift your mindset toward understanding your spouse’s perspective. Ask yourself:

• What is my partner really feeling?
• What need is not being met?

Listening to understand—not to respond—can immediately lower tension and open the door to resolution.

2. Choose the Right Time and Tone

Timing matters. Trying to resolve conflict when one or both partners are exhausted, hungry, stressed, or angry often leads to escalation rather than resolution.

If emotions are running high, it’s okay to say:

“I want to talk about this, but I need a little time to calm down so we can talk respectfully.”

Equally important is your tone. A calm, respectful tone communicates safety, while sarcasm, yelling, or contempt creates emotional distance.

3. Use “I” Statements Instead of Blame

Blame immediately puts the other person on the defensive. Instead of saying:

• “You never listen to me,”

Try:

• “I feel unheard when I’m interrupted, and it hurts me.”

“I” statements express your feelings without attacking your spouse’s character, making it easier for them to hear you without shutting down.

Blame is disempowering, but personal responsibility is freeing. In moments of conflict with our spouse, how often have we allowed hurtful words to damage the peace of our home? Instead of humbling our hearts and taking ownership, we shift blame to protect our pride—forgetting that true strength is found in humility.

4. Address the Real Issue (Not the Surface Argument)

Many marital conflicts are not actually about what they seem. An argument about dishes, finances, or schedules often masks deeper issues like feeling unappreciated, overwhelmed, or disconnected.

Ask gentle questions such as:

• “Is there something deeper going on for you?”
• “What does this situation represent for you?”

When couples identify the root issue, solutions become clearer and more meaningful.

When couples take the time to identify the root issue beneath their conflict, solutions become clearer and far more meaningful. Many disagreements are not truly about the words spoken, the forgotten task, or the specific situation at hand, but about deeper heart needs such as feeling valued, respected, or emotionally safe. For example, an argument over a spouse coming home late may appear to be about time management, but the deeper issue may be feeling unimportant or disconnected. When couples pause, reflect, and invite God into the conversation, clarity begins to replace confusion. Scripture reminds us,

“The purposes of a person’s heart are deep waters, but one who has insight draws them out” (Proverbs 20:5). By seeking understanding rather than winning the argument, couples can respond with grace, address the true source of pain, and build solutions rooted in love, humility, and truth.

5. Practice Empathy and Validation

Validation does not mean you agree—it means you acknowledge your partner’s feelings as real and important.

Simple phrases like:

• “I can see why you’d feel that way.”
• “That sounds really frustrating.”

can go a long way in helping your spouse feel seen and valued. Feeling understood often matters more than being right.

6. Take Responsibility and Apologize When Needed

A sincere apology can be incredibly healing. Taking responsibility for your part—no matter how small—shows humility and maturity.

A healthy apology includes:

• Acknowledging what you did
• Expressing genuine regret
• Committing to change

Avoid phrases like “I’m sorry if you felt hurt,” which shift blame instead of owning it.

• “I’m truly sorry for how my words/actions hurt you.”

• “I regret what I said, and I take full responsibility for it.”

7. Work Toward Solutions Together

Once both partners feel heard, shift the conversation from the problem to the solution. Ask:

• “What can we do differently next time?”
• “What would help you feel supported?”

Collaborative problem-solving strengthens teamwork and reinforces the idea that you are on the same side.

8. Know When to Seek Outside Support

Some conflicts are deeply rooted and difficult to resolve alone. Seeking help from a marriage counselor, therapist, or trusted mentor is not a weakness—it’s a commitment to the health of your marriage.

Professional guidance can provide tools, perspective, and a safe space to communicate more effectively.

Final Thoughts

Couple praying together

The best way to resolve conflict in a marriage is through mutual respect, honest communication, empathy, and a shared commitment to growth. Conflict handled well can actually bring couples closer, teaching them how to love more deeply and intentionally.

Remember: it’s not about avoiding conflict—it’s about learning how to navigate it together, hand in hand.

Reflection Questions for Couples

Take time to reflect individually or together on the questions below. These are designed to encourage honest conversation, self-awareness, and growth.

1. When conflict arises, do I focus more on being right or on understanding my spouse?
2. What emotions do I tend to avoid expressing, and why?
3. Are there unresolved issues in our marriage that keep resurfacing in different arguments?
4. How well do I listen to my spouse without interrupting or becoming defensive?
5. What is one practical change I can make to communicate more lovingly during conflict?

Consider journaling your answers or discussing one question at a time during a calm moment.

A Faith-Based Perspective on Conflict

From a faith-based viewpoint, conflict in marriage is an opportunity for spiritual growth. Marriage is not just about companionship—it is about refinement, patience, forgiveness, and love in action.

Scripture reminds us that love is not reactive or harsh, but intentional and selfless:

“Everyone should be quick to listen, slow to speak and slow to become angry.”
— James 1:19

“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
— Ephesians 4:32

“Above all, love each other deeply, because love covers over a multitude of sins.”
— 1 Peter 4:8

When couples invite God into difficult conversations, they create space for humility, grace, and restoration.

Call to Action

If you are married—or preparing for marriage—make a commitment today to handle conflict differently. Choose understanding over defensiveness, empathy over pride, and unity over winning.

Start with one intentional step this week:

• Schedule an uninterrupted conversation with your spouse
• Practice using “I” statements during disagreements
• Pray together before discussing a sensitive issue

If you found this article helpful, consider sharing it with another couple who may be navigating challenges in their marriage. You never know how your encouragement might make a difference.

For deeper support, guidance, or faith-centered relationship coaching, don’t hesitate to reach out or explore trusted counseling resources. A healthy marriage is worth the investment.

This week, ask yourself: Am I fighting my spouse—or fighting for my marriage?

Here are some excellent books you can buy that relate to conflict resolution, communication, and strengthening marriage—especially with a faith-based or relationship-focused perspective:

Communication in Marriage: How to Communicate with Your Spouse

by Michael B Daniels (Author)

Christian Marriage Communication for Couples: Nurturing Love, Faith, and Understanding 

by Nelson L. Godfrey (Author)

Conflict Resolution For Christian Couples 

by Paul R. Shaffer (Author)

Communication and Conflict Resolution

by Stuart Scott (Author)

The Emotionally Destructive Marriage

by Leslie Vernick (Author)

The post A Life Hacks to Resolve Conflict in a Marriage appeared first on Interesting Topics Online.

The real secret to lasting change is to start small, build gradually, and make your habits easy to repeat.

Start With Just One Habit

Instead of rewriting your entire routine, choose one simple habit to begin with.

• Drink a glass of water every morning
• Read for 10 minutes a day
• Take a short walk after dinner

Starting small trains your brain to trust that change is possible without overwhelming your daily life.

Use Habit Stacking

One of the easiest ways to make a new habit stick is to attach it to something you already do automatically. This method—called habit stacking—anchors your new behavior to an existing routine.

For example:

• After brushing your teeth → drink a glass of water
• After making your morning coffee → read one page of a book
• After getting home from work → change into workout clothes immediately

When your new habit is tied to an old one, it becomes a natural extension of your routine.

Track Your Progress

Seeing your progress visually can be incredibly motivating. Use a calendar, checklist, notes app, or even a simple notebook to mark each day that you complete your habit. Watching your streak grow taps into your brain’s desire to keep the chain going.

Remember:

✨ Progress is more important than perfection.
If you miss a day, don’t give up—just pick up where you left off. What matters is that you return to the habit again and again.

Design Your Environment for Success

Your environment plays a powerful role in shaping your behavior—often more than motivation does. Set yourself up for success by making your habit as easy as possible to start.

• Lay out your workout clothes the night before
• Keep a book by your bed
• Prep healthy snacks in advance
• Put your water bottle where you can see it
• Always put your keys at the same place
• don’t leave your bed unmade

When the healthy choice is also the easiest choice, consistency becomes almost effortless.

Celebrate Small Wins

Every time you show up for your habit, you’re doing more than checking off a box—you’re reinforcing a new identity. You’re becoming someone who reads, someone who walks daily, someone who takes care of their health.

Celebrate these little victories.

• Give yourself a mental high-five
• Treat yourself to something simple (a nice coffee, a relaxing bath)
• Acknowledge your progress weekly
• Meet with friends

Recognition fuels motivation.

Small Actions, Big Transformation

In the end, habits stick not because you force them, but because they fit your lifestyle. Real change begins with small steps done consistently over time. Be patient with yourself, stay committed, and remember: the habits you build today shape the person you become tomorrow.

I remember when I used to be completely messy and disorganized. My husband, on the other hand, is incredibly organized, and over the years, I’ve learned from him and gradually developed my own systems. Even now, in terms of work, I’m still a work in progress—but these small steps have truly helped me stay on track.

Along the way, I’ve also focused on building a healthier lifestyle. I’ve learned that the key isn’t trying to change everything at once, but taking it one step at a time. It’s these small, consistent actions that have made the biggest difference in my life.

I hope these simple tips can help you, too—allowing you to develop a new you without feeling overwhelmed or bombarded by things that aren’t important in your life.

Shop This Post: Helpful Tools to Build Habits That Stick

Support your habit-building journey with these hand-picked products. Click any item to learn more!

📘 Journals & Planners

• Habit Tracker Journal – Track your daily progress with ease.
• Bullet Journal Notebook (Dot Grid) – Customize your routines and goals.
• Daily Productivity Planner – Stay organized with built-in habit checklists.
• 2026 Goal Planner – Plan and review your long-term goals.

🏋️‍♂️ Fitness & Health Tools

• Lightweight Walking Shoes – Comfortable for daily walks.
• Fitness Tracker Smartwatch – Track steps, sleep, and activity.
• Yoga Mat – Ideal for stretching, meditation, and workouts.
• Resistance Band Set – Perfect for at-home exercises.
• Motivational Water Bottle – Stay hydrated all day.

📚 Books on Habits & Personal Growth

• Atomic Habits – James Clear
• The Power of Habit – Charles Duhigg
• Tiny Habits – BJ Fogg
• The 5 AM Club –
• The Miracle Morning – Hal Elrod

🖥️ Productivity & Workspace Essentials

• Pomodoro Timer – Boost focus and eliminate distractions.
• Desk Organizer Set – Keep your workspace neat and efficient.
• Dry-Erase Wall Calendar – Track routines at a glance.
• Noise-Cancelling Headphones – Block out distractions for deep work.
• Adjustable LED Desk Lamp – Create a focused, calming workspace.

😌 Wellness & Relaxation Essentials

• Silk Sleep Mask – Support deeper, uninterrupted sleep.
• Blue Light Blocking Glasses – Protect your eyes during screen time.
• Meditation Cushion – Perfect for building a mindfulness routine.

🏠 Home Organization Tools

• Stackable Pantry Containers – Support healthy eating habits.
• Water Bottle Holder Rack – Store and organize hydration bottles.
• Shoe Rack for Workout Gear – Make exercise routines convenient.
• Bedside Book Stand – Perfect for nighttime reading habits.

The post How to Build Habits That Actually Stick appeared first on Interesting Topics Online.

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The post Gartech Electrical – Your Go-To Electrician in Texas appeared first on Interesting Topics Online.

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Get in Touch with Gartech Electrical

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In this interview, we delve into the nuances of both dietary patterns, examining their respective merits, scientific foundations, and practical implications. Join us as we navigate the evolving landscape of dietary recommendations and ponder whether it’s time to consider switching from the Mediterranean to the Atlantic diet.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim this week when I looked at my news feed, I saw about 10 different stories about the Atlantic diet and how healthy it is.  I thought that this morning we could talk about this new diet.  Can you tell me what it is and if it has any health benefits?

Kim Arrey:  Ken I noticed that as well.  I saw a lot of news stories about the Atlantic diet that were based on a study that was published this month in the Journal of the American Medical Association.  The Atlantic diet is what we call the traditional diet from Portugal and the northwestern part of Spain.   There were 126 families in the group that was asked to follow the Atlantic diet and 124 families in the control group, who followed their usual lifestyle.  The Atlantic diet group was asked to eat a diet that was made up of unprocessed, seasonal foods including vegetables, fruits, grains, beans, and olive oil as well. They choose a high amount of fish and seafood, some starchy foods, dried fruits, milk, cheese, meat and moderate wine intake.  The participants in the intervention group received 3 dietary counselling a cooking class, recipes, regular food baskets that contained foods that would make up the Atlantic diet.  The results showed that the participants in the intervention group reduced their levels of abdominal obesity, blood pressure, blood sugar levels and their incidence of metabolic syndrome.  In the control group, these same measurements were taken and they either stayed the same or got worse.  The authors of the study concluded that the Atlantic diet lowers your risk of developing heart disease.

Ken Connors: Kim that is interesting.  What are the differences between the 2 diets?

Kim Arrey:  Ken there are a few differences.  One is that the fish and seafood that are consumed vary slightly from those consumed in the Mediterranean.  For example, there is more cod, red meat especially pork, and potatoes in the Atlantic diet.  But there is the same emphasis on choosing foods that are not ultra-processed and including lots of plant foods: whole grains, veggies, fruits, and pulses and legumes.  There are a lot of similarities.  And there are similarities in how people in the Mediterranean and the regions of Spain and Portugal eat: meals are enjoyed with family and friends, and the social aspects of eating are emphasised and have been shown to improve the quality of life.

This is probably good news for most of us! Another study, published at the end of last year assessed this diet but in a more varied European population.  The study, published in the European Journal  of Preventive Cardiology showed that this diet was palatable for people in the UK, Poland, Czechia, as well as people in Spain.  And in this study, the was a lower rate of all cause mortality in the people who followed the Atlantic eating pattern more closely than in those who did not follow it.

Ken Connors: Kim should people ditch the Mediterranean diet?

Kim Arrey: Ken right now there is a growing awareness among nutrition scientists that it is not necessarily palatable, affordable or ecologically sound to expect the whole world to follow the Mediterranean diet.  Nutrition scientists are starting to design studies that evaluate the traditional diets of various areas of the world to see if they have any health benefits.  That is why scientists are studying the Nordic diet and the Atlantic diet.

Ken Connors: Can you remind me what the Nordic diet is?

Kim Arrey:  Sure Ken.  The Nordic diet is the traditional diet found in Denmark, Norway, Sweden, Finland, Greenland, and Iceland.   It includes foods like berries, cabbage, apples, pears, root vegetables, oats, rye, and fermented milk products.  It also includes lots of fish and seafood, as well as legumes and pulses and canola oil instead of olive oil.

Ken Connors: Kim it sounds like these eating patterns all have a lot in common.  Is that why they all have health benefits?

Kim Arrey:  Yes Ken.  These eating patterns supply the body with the nutrients and the fuel that it needs.  They all provide people with the sense of community and well-being that occurs when young and old eat together.  The take-home message is to not worry so much about if you eat eggplant or Brussels sprouts but to eat a variety of vegetables, fruits, whole grains, and legumes as well as protein from fish, chicken, red meat, and fermented dairy and veggies while at the same time reducing the amount of sweets and ultra-processed foods in the diet.

The post Is It Time To Switch From The Mediterranean Diet To The Atlantic Diet? appeared first on Interesting Topics Online.

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In this interview between Kim Arrey and Ken Connors, CJAD radio host, we delve into the intricacies of sourdough bread, exploring its potential health benefits, nutritional composition, and how it stacks up against other bread varieties. Through this conversation, we aim to unravel the truth behind the hype surrounding sourdough bread and provide valuable insights to help individuals make informed decisions about their dietary choices.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim, I have become a sourdough bread aficionado.  It’s delicious.  And in fact I can buy a loaf and put quite a dent in it.  Please tell me that eating sourdough bread is a healthy choice.

Kim Arrey: Ken, I have a lot of clients who have switched to sourdough bread because they think it is healthier.  And in fact when I started looking at the research on the topic I found some really interesting results.  Many of the articles suggested that sourdough bread is healthier because of the different type of leavening agent that is used to make it.  Regular bread is made with yeast and sourdough bread is made with a “starter”, that is usually assumed to only contain “good ”  lactobacillaceae bacteria.

Ken Connors: Before we get into the benefits, what is the difference between sourdough bread and regular bread?

Kim Arrey: To make regular bread you use yeast as a leavening agent.  Sourdough bread is made with a starter that is a fermentation.  This fermentation contains various  species of healthy bacteria and also some yeast that helps the bread to rise.  It is the bacterium and the species of yeasts in the starter that are thought to be responsible for the benefits of sourdough bread.

Ken Connors: Kim, I have heard that sourdough bread is gluten free?  Is that true?

Kim Arrey: Ken, sourdough bread is made from wheat, rye or barley flour contains less gluten but it is not gluten-free.  The bacterium in the starter that ferments the bread breaks down some of the gluten. Sourdough bread is not suitable for people with Celiac disease, but it might be ok for people with gluten sensitivity.  Other proteins that might be responsible for allergic or sensitivity reactions are also broken down, so sourdough bread might cause less inflammation than regular bread.  But if you have a wheat allergy you still have to avoid sourdough bread made with wheat.  Only people who have wheat sensitivity can try sourdough bread.

However the fermentation that takes place when you make sourdough bread does break down some of the fermentable oligosaccharides that are suspected to aggravate Irritable bowel syndrome.  So people with IBS can benefit by choosing sourdough bread.

Another benefit of choosing sourdough bread is that is contains less acrylamide than bread made with yeast.   Acrylamide is a chemical that is produced in the browning reaction that make the nice crust on your bread.  Acrylamide is a known to increase your risk of developing cancer.

Ken Connors: I also heard that sourdough bread does not raise your blood sugar as much as regular bread that is made with yeast.  Is that true?

Kim Arrey: Ken, that is a sort of.  Basically what happens when the wheat is treated with the sourdough starter is that the starches are not broken down as much as in regular bread.  So that means that the starch molecules are bigger and take longer to digest.  That is one of the reasons that researchers think that sourdough bread does not raise your blood sugar levels quite as quickly and quite as high as regular bread.  But the amount of fibre that is in sourdough bread might also contribute to this.  As I already mentioned sourdough bread is often made with whole-grain flour and maybe even has some flax or chia seeds added.

Ken Connors: Kim this is sounding good.  But it does not sound like there are amazing benefits.  .

Kim Arrey: Many of the reported benefits of sourdough bread have not been actually studied in humans.  Basically, many of the studies looked at what happens in a test tube or what happens in rats.  In 2023 a study published in the Frontiers in Nutrition asked the question: does sourdough bread provide any benefits that might be relevant in clinical practice. And they concluded that while there might be some clinical benefit to eating sourdough bread, probably the biggest benefits that you get from eating sourdough bread is actually pretty basic: sourdough bread is often baked in a local bakery or at home and can be made with whole grains, and it contains fewer additives and it is tastier.  Now that last benefit is somewhat controversial because some people might just get carried away and eat too much….

The post Is Sourdough Bread Really Good For You? appeared first on Interesting Topics Online.

what is the importance of accounting in personal finances. Creating financial stability and achieving your goals.  Analyzing expenses and creating a budget plays an important role in our personal finances.  You can apply accounting  Roles or principles in your everyday life decision-making and be able to improve if you are guided and informed. Here are some accounting roles to consider.

1.Accounting as the Language of Business:

Accounting serves as the backbone of businesses by providing a systematic way to track, analyze, and interpret financial data. It enables informed decision-making, cash flow management, and compliance with regul1tory requirements. Accounting insights aid in preparing financial statements, calculating taxes, and assessing venture profitability.     And,  basically , looking closely at your finances, will allow you to evaluate if you are over-spending, and to make any changes

2. Relevance to Personal Finances:

Accounting is relevance to personal finances. Individuals and households can benefit from maintaining detailed financial records similar to businesses. Tracking income, expenses, and assets helps identify areas for saving, investing, and cost-cutting to achieve financial goals.

3.Importance of Budgeting:

Accounting is budgeting, a form of personal accounting, allows individuals to allocate income towards essential expenses, savings, and discretionary spending. Without a budget, overspending can lead to financial stress and instability. Budgeting is the process of creating a plan to manage your income and expenses.  helps you allocate your financial resources to achieve goals, manage debt, and prepare for unexpected expenses.

4.Long-Term Financial Planning:

Accounting principles aid in long-term financial planning and wealth accumulation.

Tracking assets, liabilities, and net worth helps gauge progress towards goals like retirement, homeownership, or education funding.

In summary, long-term financial planning is a proactive approach to managing your finances that offers benefits, including security, goal achievement, and peace of mind.

It empowers you to take control of your financial future and make informed decisions that support your overall well-being.

5.Role in Investing:

Accounting facilitates monitoring investment performance, tracking dividends, and evaluating tax implications.

Accurate records enable informed decisions about asset allocation, risk management, and portfolio rebalancing.

6.Fostering Financial Accountability:

Accounting promotes financial accountability and transparency within households. Involving family members in budgeting and planning cultivates shared responsibility and teamwork towards common financial goals.

7.Empowerment through Accounting:

Accounting is a fundamental skill empowering individual to take control of their financial futures. Whether managing business finances or household budgets, accounting principles provide the framework for sound decision-making. Being guided and informed in accounting, you gain a deeper understanding of financial principles and practices, enabling you to take control of your financial destiny and make well-informed decisions that align with your long-term goals and values.

Furthermore, accounting helps foster financial accountability and transparency within households, promoting healthy financial habits and communication among family members.

By involving everyone in the budgeting and financial planning process, individuals can cultivate a shared sense of responsibility and teamwork towards achieving common goals.

In conclusion, accounting is not just a tool for businesses; Whether it’s managing cash flow, budgeting effectively. So, whether you’re balancing the books of a corporation or your household budget, remember: accounting is the key to unlocking financial success and independence

The post What is the Important Role of Accounting in Personal Finances appeared first on Interesting Topics Online.

In this interview between Kim Arrey and Kelly Alexander, CJAD radio host, we delve into the intricacies of how diet influences heart health, exploring the scientific evidence behind various dietary patterns and their impact on cardiovascular outcomes. By examining the latest research findings and expert insights, we aim to provide clarity on whether your diet can genuinely play a pivotal role in maintaining a healthy heart.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Kelly Alexander: Kim, February is heart month in Canada.  I thought that today would be a good time to ask you if there is any new news what the best diet for heart disease is.  I know that not eating foods that are high in fat and cholesterol have been the focus for many years.  Is that still the case?

Kim Arrey: There have been a few changes in the guidelines, which are starting to catch up with the basic science.  For many years the focus was on not eating too much cholesterol and fat.  But for years the basic science research has been telling us your body produces cholesterol independently of how much you eat.  The Canadian Cardiovascular Society released its new guidelines on how to manage your blood lipids or cholesterol in 2021, at about the same time that the American Heart Association released their new guidelines.  Both sets of guidelines still tell you that diet is important while they mention fat, they also mention other foods and nutrients.

Kelly Alexander: Kim, does that mean that I can eat as many eggs and shrimp as I want to eat?

Kim Arrey: For years we have known that eating eggs and shrimp does not raise your cholesterol levels.  In fact, eggs will supply you with protein, and are one of the few food sources of Vitamin D and Choline that is necessary for cognition. Shrimp will also add protein and some omega 3 fatty acids.  But the problem with these foods is definitely how you prepare them.  Frying your eggs in bacon fat or butter adds lots of saturated fats and sodium.  Eating fried battered shrimp can add lots of unhealthy fats, depending on what oil and what sauce you choose.

Kelly Alexander: What do the new guidelines recommend?

Kim Arrey: The new guidelines focus on the importance of following a Mediterranean diet or the DASH diet.  Both of these diets are very similar.  The focus is on eating a lot of plants: veggies, fruits, herbs and spices, nuts and seeds, olives, whole grains, and of course pulses and legumes, fermented dairy products, and small amount of fish and seafood, chicken, and red meat.  And lastly, the 2 types of food to focus on reducing are ultra-processed foods including sweets, ice cream, desserts, and of course things like pre-packaged meals and sugar-sweetened soft drinks.  So these new guidelines are more about what you eat than about what you need to eliminate from your diet.

Kelly Alexander: Is there any focus on any specific nutrients?

Kim Arrey: Yes actually.  There is still a lot of emphasis on reducing or limiting the amount of saturated fat that you eat.  Saturated fat is found in fats like butter, lard, suet, and palm oil and coconut oil.  Fatty meat and processed meats like bacon and sausages are also high in saturated fat.  The type of fat that you find in baked goods like butter, lard or shortening all contain a lot of saturated fats. There is some concern that dairy product like full fat cheese and yogurt is also high in saturated fats.  Both the Mediterranean diet and the Dash diet suggest consuming about 2-3 portions of fermented dairy products daily.  It is recommended to consume only small amounts of red meat and processed meat, or eliminate it’s consumption entirely.

The other nutrient that is highlighted is fibre. Consuming soluble fibre will help your body to eliminate the cholesterol that your body produces.  This is where eating oatmeal, oat fibre and even psyllium fibre as well as eating pulses and legumes comes in.  These foods are high in soluble fibre and can be made into some really delicious meals.

Kelly Alexander: Kim, is there any program that is more specific?

Kim Arrey: Although the portfolio diet is not mentioned in the new guidelines it was mentioned in the previous guidelines.  The Portfolio diet was designed by Dr. David Jenkins of the University of Toronto and gives you 4 basic guidelines: eat 45 gms of nuts daily, consume 50 grams of plant protein a day, have 2 servings of oatmeal, or beans or lentils a day and 5 servings of vegetables to consume enough viscous fibre, and lastly consume 2 grams of plant sterols daily.  The plant sterols are found in the vegetables  that you consume but to consume this amount you would also have to consume foods like milk, yogurt or spreads that have been fortified with plant sterols or you would have to take a supplement.

The post Will My Diet Truly Help Maintain My Heart Health? appeared first on Interesting Topics Online.

In this interview between Kim Arrey and Ken Connors, CJAD radio host, we’ll explore these new insights into the dangers of yo-yo dieting and discuss actionable approaches to help individuals break free from its cycle.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim, now is probably about the time that many people are giving up on the diet that they started on Jan 2.  But once people stop their diets what usually happens?

Kim Arrey: Ken, people often go into a cycle of what is known as yo-yo dieting or weight cycling.    Basically what happens is that you decide you want to follow a diet to lose weight. You might follow a fad diet to get started.   You reach your goal and maybe lose a few pounds extra. But then you go on vacation and gain back the weight that you lost and maybe even gain a few extra pounds.  So you go back on a diet.  I have some clients who started weight cycling when they were quite young and now they are stuck in the cycle of on and off diets and losing and regaining weight.  And they all say that when they look at the pictures they were really at an ok weight and now they are more overweight.

Ken Connors: Kim that must be difficult for people.  I’ll bet it is not healthy either.

Kim Arrey: No Ken it is not.  Most people realize that the more overweight they are, the more their risk of developing health conditions like high blood pressure, type 2 diabetes, high cholesterol, and even reduced mobility increases.  But what some people are not aware of is the toll that this can take on their mental health.  And this is a huge problem.  In fact, a new study that was published in the Journal of Qualitative Health Research looked into this. They wanted to find out how the participants started yo-yo dieting and if there were any ways to break the cycle.   This was a smaller study but it did confirm what some other studies have reported.  The researchers interviewed 13 men and 23 women who had lost and regained at least 11 pounds and engaged in weight cycling.

Ken Connors: Why did the participants in this study start dieting? 

Kim Arrey: I am sure that you have noticed that there is huge pressure for people to look a certain way and society places a high value on thinness.  The majority of the participants in the study said that they started dieting in response to the pressure from society or from people in their social group to be thin and to look like celebrities.  Almost none of them started to diet because of a medical reason.

Ken Connors: How did they try to lose weight? Did any of them follow fad diets or did some of them try balanced, healthy eating?

Kim Arrey: The participant used many different strategies to start losing weight including following a balanced diet. But eventually, they regained the weight that they lost.  This led people to feel ashamed and feel worse about themselves than they did before they started dieting.  So they tried more extreme ways of losing weight and even adopted some behaviors that were considered to be disordered eating. They would start counting calories, perhaps binge eat, restrict their food intake, and even stress about what they were eating and eventually even avoid social events.  When these behaviours are no longer sustainable they start to gain weight again and the cycle of yo-yo dieting starts.  As Dr. Michelle May says the cycle starts with eating or even overeating, and then you feel guilty and ashamed so you restrict what you eat and that is unsustainable you start to eat again and then the cycle starts.  Some of the participants in the study called this experience a vicious cycle.

Ken Connors: What can people do to break out of this eat-shame-restrict-eat vicious cycle?

Kim Arrey: The study noted that the people who broke out of the cycle focused more on their health than the number on the scale. This meant that they could eat a varied diet and learn to eat when they were hungry.  They also embraced exercising for fun!  And if you think about it the best way to sum it up was that they focused on mindful eating and exercising.

Ken Connors: What if you do not have a health problem but you want to lose weight?  Does this mean not to even try?

Kim Arrey: If you do not have a health concern now but you would like to prevent any future issues, the best thing to do is to focus on your behaviors and not on a weighted outcome.  You can take charge of your habits.  You can follow the recommendations to use your healthy plate to plan your meals, you can reduce your intake of ultra-processed foods and you can decide to stand a bit more every day or go take a dance class or play golf and try to walk the course, and turn your walk into a chat with friends.  And by focusing on these behaviors you can reduce your risk of developing various health conditions and maybe even lose a few pounds.

The post The Negative Effects Of Yo-Yo Dieting – Weekends with Ken Connors show on CJAD appeared first on Interesting Topics Online.