Your brain isn’t broken, it’s responding to your environment.

Ever feel like your anxiety, depression, or mental health struggles are just a result of “bad genes” or “faulty brain chemistry”?

Well, I’ve got news for you – your mental health isn’t determined by any ONE thing. It’s actually shaped by a complex mix of factors from your biology to your bank account, your childhood to your current sleep schedule.

In this post, I’ll break down what actually influences your mental well-being (hint: it’s not just “chemical imbalances”), and what you can do about it that doesn’t involve popping pills or blaming yourself.

The 7 Factors That Shape Your Mental Health

Mental health isn’t a mystery – it’s a product of interconnected factors that work together to either support or undermine your well-being. Let’s dive in.

1. Biology & Brain Stuff (But Not How You Think)

Yes, genetics and biology matter – but not in the oversimplified way many think.

Your genetic makeup creates predispositions, not predeterminations. Think of it as loading the gun, but not pulling the trigger.

Research shows that while certain genes are associated with mental health conditions, their expression depends largely on your environment and experiences.

One Harvard study found that supportive relationships can actually change how genes express themselves, potentially neutralizing genetic risks.

And that whole “chemical imbalance” theory of depression? It’s been largely debunked. Serotonin levels alone don’t explain depression – it’s way more complicated than that.

2. The Circumstances of Your Life Matter (A LOT)

Your mental health doesn’t exist in a vacuum – it’s directly tied to your living conditions:

• Financial stability: Chronic money stress wears down even the strongest minds over time
• Housing security: Try maintaining good mental health when you don’t know if you’ll have a roof over your head next month
• Neighborhood safety: Living in high-crime areas keeps your nervous system in constant fight-or-flight mode
• Access to healthcare: Can’t afford therapy? That’s not a personal failure – it’s a systemic issue

One groundbreaking study showed that growing up in high-poverty neighborhoods damages mental health beyond just individual poverty effects. The environment literally gets under your skin.

And for many Americans, financial stress is the #1 reported cause of poor mental health. That’s not a personal weakness – that’s living in a system that prioritizes profits over people.

3. Trauma Changes Your Brain (But You Can Change It Back)

Trauma isn’t just “bad stuff that happened” – it physically reshapes your nervous system.

Whether it’s a single catastrophic event or ongoing conditions like childhood neglect, bullying, or discrimination, trauma fundamentally alters how your brain processes threats and safety.

The good news? Your brain is plastic – it can heal and rewire itself with the right support. This is where therapies like EMDR, somatic experiencing, and even good old-fashioned talk therapy can make dramatic differences.

4. Your Daily Habits Are Mental Health Medicine

The boring, unglamorous stuff makes a massive difference:

• What you eat: The gut-brain connection is real, folks. Highly processed foods increase inflammation which has been linked to depression
• How you move: Regular physical activity is as effective as medication for mild to moderate depression
• Sleep quality: Even one night of poor sleep can tank your mood and stress resilience
• Stress management: Chronic stress literally shrinks parts of your brain related to emotional regulation

I’m not saying you can “lifestyle your way” out of serious mental health conditions, but these foundations matter tremendously for everyone’s mental well-being.

5. Your Age, Gender & Cultural Background Create Unique Challenges

Different demographics face different mental health landscapes:

• Teenagers and young adults are experiencing skyrocketing rates of anxiety and depression (hello, social media and climate anxiety)
• Women report higher rates of depression and anxiety while men have higher rates of substance use disorders and suicide
• Cultural beliefs shape how mental illness is understood, experienced, and treated

These aren’t just interesting statistics – they’re crucial contexts that shape how mental health plays out in real people’s lives.

6. Money Buys Mental Healthcare (And That’s a Problem)

Let’s be real: economic barriers are keeping millions from getting help.

High out-of-pocket costs, inadequate insurance coverage, and transportation issues create a mental healthcare system that works primarily for the privileged.

When 60% of US counties don’t have a single practicing psychiatrist, we’re not dealing with individual failures – we’re facing a broken system.

7. Technology Is Changing the Game (For Better and Worse)

Digital mental health tools are making support more accessible than ever before, with evidence showing many online interventions can be as effective as in-person therapy for certain conditions.

But technology is a double-edged sword. The same smartphones that can deliver therapy apps are also driving social comparison, sleep disruption, and attention problems that undermine mental well-being.

What You Can Actually Do About It

Now that we understand what shapes mental health, what can we actually do about it?

For Your Body-Brain Connection:

• Feed your brain: Prioritize whole foods, healthy fats, and plenty of vegetables
• Move daily: Even a 10-minute walk helps regulate stress hormones
• Fix your sleep: Create a consistent bedtime routine and limit screens before bed

For Your Environment:

• Build community: Strong social connections are literally lifesaving
• Get political: Support policies that address poverty, healthcare access, and social inequality
• Adjust expectations: Recognize when your struggles are responses to genuine hardships, not personal failures

For Your Mind:

• Learn emotional skills: Practices like mindfulness meditation build the brain’s ability to regulate emotions
• Consider therapy: It’s not just for crisis – it’s for building skills and processing life
• Reduce shame: Mental health struggles aren’t moral failings or character flaws

The Bottom Line

Your mental health exists at the intersection of your biology, your personal choices, and the systems you live within. It’s neither “all in your head” nor completely out of your control.

By understanding the true determinants of mental well-being, we can stop blaming ourselves for struggling in difficult circumstances while also taking meaningful action where we do have influence.

And remember – improving mental health isn’t just about fixing what’s broken. It’s about creating conditions where people can truly thrive.

Ever wondered about those mysterious numbers on ground beef packages? Let’s talk about 93/7 ground beef – what those numbers actually mean and why it might be the perfect balance between flavor and nutrition for your next meal.

What Is 93/7 Ground Beef and Why Should You Care?

Simply put, 93/7 ground beef means the meat is 93% lean protein and 7% fat. It’s the Goldilocks of ground beef – not too fatty, not too dry, just right.

For anyone tracking their nutrition or just trying to eat better while still enjoying their food, this leaner option gives you high-quality protein without going overboard on fat.

The Nutrition Breakdown (AKA: What You’re Actually Eating)

When you cook up a 4-ounce serving (about the size of your palm), here’s what you’re getting:

• Calories: Around 170 (not bad for something so filling!)
• Protein: A whopping 23-24 grams (nearly half your daily needs!)
• Total Fat: About 8 grams (12% of daily value)
• Saturated Fat: 3-3.5 grams (15-17.5% DV)
• Cholesterol: 65-70 mg (22-23% DV)
• Sodium: Just 70-75 mg (3% DV) – surprisingly low!
• Carbs: Zero. Zilch. Nada.
• Iron: About 15% of your daily needs (especially important for women!)

The biggest standout here? That protein-to-fat ratio is incredible for a red meat. Unlike fattier ground beef options, you’re getting more protein bang for your caloric buck. But unlike super-lean options (like 95/5), you still have enough fat to keep your burgers juicy and delicious.

According to nutrition research from Harvard Medical School, balancing protein intake with moderate fat is key for sustained energy and muscle maintenance.

Why 93/7 Is the Sweet Spot

Here’s the thing about ground beef – go too lean (like 96/4) and your burgers taste like cardboard. Go too fatty (like 80/20) and you’re basically eating a grease bomb.

93/7 ground beef hits that perfect middle ground:

• Still flavorful and juicy – The 7% fat ensures your food doesn’t taste like you’re chewing on a gym shoe
• Great for weight management – High protein keeps you full while moderate fat doesn’t blow your calorie budget
• Muscle-building friendly – Bodybuilders and fitness enthusiasts love this ratio for good reason
• Versatile AF – Works in everything from tacos to meatloaf to stuffed peppers

The American Journal of Clinical Nutrition has found that higher protein diets with moderate fat can help with satiety and weight management – exactly what 93/7 ground beef provides.

How to Track It When You’re Counting Macros

If you’re tracking your food intake (and let’s be honest, who isn’t these days?), getting 93/7 ground beef right in your app matters.

Here’s the tricky part – cooking changes the weight! When you cook ground beef, it loses water and some fat, which means 4 ounces raw doesn’t equal 4 ounces cooked.

For accuracy:

1. Weigh your beef AFTER cooking
2. 110g of cooked 93/7 gives you ~28g protein and ~170-190 calories
3. Use a reliable tracking app that distinguishes between raw and cooked weights

Research from the USDA Food Data Central confirms that tracking cooked weights gives you the most accurate nutritional information.

Pro Tip for Easy Tracking

The most annoying part of nutrition tracking? The actual tracking! That’s why services that let you text your meals (like mealbymeal.com) are game-changers. Just shoot a text with what you ate, and boom – logged without the hassle.

Making 93/7 Ground Beef Part of a Balanced Diet

Want to make the most of this protein powerhouse? Here’s how to build a balanced meal:

• Pair with complex carbs like brown rice, sweet potato, or whole grain pasta
• Add plenty of colorful veggies (I like bell peppers, onions, and some leafy greens)
• Include a small amount of healthy fat like avocado or olive oil
• Season with herbs and spices instead of salt for flavor without sodium

The Mediterranean Diet Foundation recommends this balanced approach for optimal health and disease prevention.

The Bottom Line

93/7 ground beef gives you that sweet spot of nutrition and taste. High in protein, moderate in fat, and zero carbs makes it perfect for most eating plans, whether you’re cutting, bulking, or just trying to eat healthier.

And remember – tracking what you eat doesn’t have to be complicated. Weigh your food cooked, use a good tracking app, and focus on consistency rather than perfection.

So next time you’re at the meat counter debating between all those different ground beef options, reach for the 93/7. Your taste buds and your muscles will thank you.

Fitness is not a finish line – it’s a lifelong journey.

Unlike a marathon that ends after 26.2 miles, your fitness story keeps going and going… and going.

I used to think I could just “get fit” and be done with it (wouldn’t that be nice?). But the reality is that physical fitness requires continuous attention, consistent effort, and regular adaptation as our bodies and lives change.

When you stop moving, your body starts losing what you’ve built. It’s like trying to fill a bucket with a hole in it – you’ve got to keep adding water or it eventually runs dry.

Let’s dive into why fitness is a never-ending story and how you can make peace with that reality (trust me, it’s actually a good thing!).

The Continuous Nature of Physical Fitness

Physical fitness isn’t something you achieve once and then own forever. Your cardiovascular capacity, muscle strength, flexibility, and overall health are constantly in flux.

This continuous nature means:

• Your body is always adapting (for better or worse)
• Yesterday’s workout benefits fade without new stimuli
• Age-related changes require ongoing counterbalance
• Fitness evolves as your life circumstances change

As fitness researcher Dr. Edward Phillips explains, “Exercise is medicine, but it’s medicine you need to take every day.”

Why Fitness Can’t Be “Finished”

Think about it – do you ever really “finish” brushing your teeth? No, because plaque keeps forming. The same principle applies to fitness.

Muscle adaptations are temporary. Without consistent training stimuli, your body begins reducing muscle fibers and mitochondrial density. Research shows significant strength losses can begin after just two weeks of inactivity.

Cardiovascular gains fade. That hard-earned endurance starts declining within days of stopping training. VO2 max can drop by 7-10% in the first three weeks of inactivity.

Aging accelerates decline. After age 30, we naturally lose muscle mass at a rate of about 3-5% per decade. Without resistance training, this accelerates, affecting metabolism, bone density, and functional capacity.

Life itself is continuous. Your body never stops living, so it never stops needing movement to function optimally.

The Big Components of Continuous Fitness

1. Consistency Trumps Perfection

The person who works out moderately three times a week for years will outperform the person who trains intensely for a month and then quits.

Studies consistently show that adherence is the number one predictor of long-term fitness success. This means finding sustainable activities you actually enjoy rather than forcing yourself through punishing routines you’ll eventually abandon.

Make it practical: Schedule 3-4 non-negotiable movement sessions weekly, even if some are just 20-minute walks.

2. Progressive Challenge

Your body adapts to whatever stress you put on it. Once adapted, it needs new challenges to continue improving.

This doesn’t mean you need to constantly increase weight or distance. You can vary:

• Exercise selection
• Rest periods
• Movement patterns
• Training volume
• Exercise order

Make it practical: Every 4-6 weeks, change at least one variable in your workout routine.

3. Balance Across Fitness Domains

Complete fitness requires attention to multiple physical qualities:

• Cardiovascular endurance
• Muscular strength
• Flexibility and mobility
• Balance and coordination
• Body composition

Neglecting any one area eventually affects the others. The ultra marathoner with no strength training often ends up injured. The bodybuilder who never does cardio might look fit but have poor heart health.

Make it practical: Ensure your weekly routine includes at least some activity addressing each fitness component.

4. Responsive Adaptation

Life changes, and so should your fitness approach. What worked in your 20s may not work in your 40s. Pregnancy, injury, career changes, and aging all require fitness adjustments.

Make it practical: Reassess your fitness approach during major life transitions or at least annually.

How to Embrace Continuous Fitness

Make Movement a Daily Non-Negotiable

Rather than viewing exercise as something to “get through,” integrate movement throughout your day:

• Take walking meetings
• Use a standing desk
• Take the stairs consistently
• Stretch during TV commercials
• Park farther from entrances

According to movement specialist Katy Bowman, these “movement snacks” can be as important as dedicated workout time.

Focus on the Process, Not Just Outcomes

When fitness becomes about enjoying the journey rather than reaching a destination, consistency becomes easier.

Ask yourself:

• Did moving today make me feel better?
• Am I sleeping better because of regular exercise?
• Do I have more energy for activities I enjoy?
• Can I perform daily tasks with greater ease?

Create Environmental Triggers

Make movement the path of least resistance:

• Keep resistance bands visible in your office
• Leave walking shoes by the door
• Sleep in workout clothes if morning exercise is your goal
• Join group fitness classes for accountability

Track Your Journey

Recording your fitness efforts creates a visual representation of your continuity (or gaps). This doesn’t require complex spreadsheets – simple check marks on a calendar or a fitness app can provide powerful motivation.

Nutrition as a Continuous Practice

Just like fitness, nutrition isn’t something you “solve” once. It requires ongoing attention and adjustment.

Using tools like meal tracking can help maintain awareness of your nutritional intake. Just as you might track workouts, tracking meals creates continuity in your overall health approach.

The Freedom in Continuity

Once you accept fitness as continuous, it paradoxically becomes less stressful. You realize:

• One missed workout doesn’t matter in a lifelong journey
• There’s no deadline to “get fit by”
• Small, consistent efforts compound dramatically
• You can adjust intensity based on life’s demands

As fitness coach Dan John says, “The goal is to keep the goal the goal.” When your goal is simply continued movement and health rather than a specific physique or performance metric, you’ve created a sustainable approach.

Practical Takeaways

1. Commit to the long game. Think in terms of decades, not days.
2. Find joy in movement. Sustainable fitness comes from activities you genuinely enjoy.
3. Expect and plan for changes. Your fitness approach should evolve as you do.
4. Value consistency over intensity. Better to move moderately often than intensely rarely.
5. Remember that all fitness is connected. Strength, endurance, flexibility, and nutrition work together.

Fitness isn’t something you finish – it’s something you practice. Just like brushing your teeth, eating, or sleeping, it’s a fundamental part of caring for your body that continues throughout life.

The sooner you embrace this continuity, the sooner you’ll stop the frustrating cycle of starting and stopping, and instead build a sustainable relationship with movement that serves you for life.

Okay, so I’m going to be stuck with a fridge full of moldy food unless I learn this stuff?

Food preservation isn’t just for doomsday preppers and your grandma anymore. In our world of food waste and busy schedules, knowing how to make your food last longer is basically a superpower.

But here’s the thing – food preservation methods aren’t magical. They have specific jobs, and there are plenty of things they absolutely cannot do (no matter what that YouTube video told you).

Let’s dive into what food preservation actually does – and just as importantly – what it definitely doesn’t do.

Food Preservation: The Good, The Bad, and The Moldy

What Food Preservation Actually Does

Food preservation methods share some common goals: they prevent spoilage, slow down microbial growth, maintain nutritional quality, and keep your food tasting like well, food.

1. It Stops the Microscopic Zombie Apocalypse

Most preservation methods work by either killing microbes outright or making their lives so miserable they can’t multiply:

• Canning uses heat and airtight sealing to kill microbes and create a bacteria-proof fortress around your food
• Pasteurization heats liquids just enough to kill the bad guys without destroying flavor
• Freezing puts microbes into suspended animation (they’re not dead, just sleeping)

Think of your food like a zombie movie – preservation methods are the weapons that keep the infection from spreading.

2. It Takes Away Water (Microbes Need That Stuff)

Water is basically microbe paradise. Remove it, and they can’t party on your food:

• Dehydrating/Drying sucks moisture out at low heat, making your food a desert wasteland for bacteria
• Sugaring creates an environment so sweet that it literally pulls water out of microbes (death by sugar, basically)
• Salting works similarly but with salt instead of sugar (think: beef jerky)

Without water, microbes can’t grow, enzymes slow way down, and your food stays edible way longer. It’s like depriving the zombies of their brains.

3. It Creates Hostile Living Conditions

Some preservation methods turn your food into the equivalent of an uninhabitable planet:

• Fermentation uses good microbes to produce acids that bad microbes hate (like turning your food into an acid bath)
• Vacuum packing removes oxygen, suffocating aerobic microbes
• Pickling creates an acidic environment where pathogenic bacteria just can’t hang

The trick is making your food inhospitable to microbes but still delicious to you. Talk about picky neighbors!

4. It Locks In What Makes Food Good

Many preservation techniques try to keep nutrients, flavor, color, and texture intact:

• Freeze-drying removes water through sublimation, keeping flavors and nutrients almost perfectly preserved (think astronaut ice cream)
• High-pressure processing (HPP) preserves fresh taste while killing microbes without heat
• Flash freezing maintains cellular structure better than slow freezing, preserving texture

What Food Preservation Does Not Do

Despite all these impressive capabilities, let’s get real about what food preservation can’t handle:

1. It Can’t Fix Food That’s Already Nasty

If your chicken smells like death before you freeze it, it’s still going to smell like death when you thaw it. Preservation prevents spoilage but doesn’t reverse it.

Think of it like hitting pause on a horror movie – when you hit play again, the killer is still right where they were. Preservation doesn’t rewrite the script, it just pauses it.

2. It Can’t Guarantee Safety If You Do It Wrong

Even the best preservation methods can go horribly wrong if you mess them up:

• Improperly canned foods can grow Clostridium botulinum (the botulism bacteria), which produces a potentially fatal toxin
• Thawed meat left at room temperature becomes a microbe playground
• Cross-contamination during preservation can introduce pathogens

Food preservation is only as good as your technique. It’s like a zombie-killing weapon – pretty useless if you don’t know how to use it.

3. It Doesn’t Tell You Anything About Calories or Nutrition

Preserving food doesn’t magically give you nutritional information. A jar of homemade jam doesn’t come with a nutrition label unless you make one.

For those of us tracking what we eat (hello, summer body goals), preservation itself offers zero help. That’s where meal tracking apps come in to fill the gap.

4. It Can’t Stop Time Completely

Even preserved foods have a shelf life:

• Freezer burn can destroy texture and flavor over time
• Canned foods slowly lose nutrients with extended storage
• Dried foods can become even more dry and brittle

Food preservation slows the clock – it doesn’t stop it entirely. Even zombies eventually decompose (gross, but true).

The Preservation Method Showdown: What Works (And What Doesn’t)

Method	What It’s Good At	What It Sucks At
Canning	Kills microbes; creates airtight seal; lasts for years	Can’t fix spoiled food; requires precise technique to avoid botulism
Freezing	Pauses microbial growth; preserves nutrients well	Microbes wake up after thawing; texture changes in some foods
Drying	Removes water; lightweight; long shelf life	Some foods just taste weird dried; doesn’t kill all microbes
Sugaring	Makes delicious jams and preserves; great texture	Everything tastes sweet; basically turns food into candy
Salting	Perfect for meat preservation; enhances some flavors	Makes food super salty; not for all food types
Fermentation	Creates new flavors; can increase nutrition	Completely transforms food; not everyone likes fermented foods
Vacuum Packing	Extends refrigerated shelf life; preserves flavor	Can create dangerous conditions if not handled properly

How I Actually Use Food Preservation In Real Life

After researching this topic extensively, here’s how I personally approach food preservation:

Freezing: My go-to for most things. I portion meats before freezing so I don’t have to thaw the whole package. I also freeze ripe bananas for smoothies, and homemade soups in single servings for easy lunches.

Quick Pickling: For vegetables that are about to go bad, a quick vinegar pickle buys me a couple extra weeks. Plus, pickled red onions make literally any sandwich taste better.

Proper Storage: Not technically “preservation” but using produce storage containers has doubled the life of my berries and greens.

The biggest lesson I’ve learned? Don’t preserve food you don’t actually like. That jar of homemade sauerkraut isn’t saving you money if it sits in your fridge untouched for 6 months.

In Summary

Food preservation is awesome at extending shelf life, preventing waste, and keeping your kitchen stocked with ready-to-eat options. But it’s not magic.

It cannot fix already-spoiled food, guarantee safety with improper techniques, or provide nutritional tracking. Understanding these limitations will help you use preservation methods effectively without poisoning yourself or your loved ones (always a plus).

The most important thing to remember? Food preservation methods aren’t just for apocalypse preppers – they’re practical skills that save money, reduce waste, and might just save your dinner plans when you realize the grocery store is closed and all you have is that mysterious jar of home-canned peaches from last summer.

Just make sure those peaches were canned properly – botulism doesn’t care how hungry you are.

Short-term fitness goals are like quick wins that you can achieve in a few weeks to 3 months. Think “do 10 push-ups every morning” or “go for a 30-minute walk 3 times per week.” They’re specific, doable, and give you that sweet hit of accomplishment without waiting forever.

But what makes a goal “short-term” versus something else? And more importantly – which goals don’t fit the short-term category?

Let’s break it down so you can set better fitness goals and actually achieve them!

Which Fitness Goals Are Short-Term (And Which Aren’t)

Short-Term vs. Long-Term: Know The Difference

Short-term fitness goals are specific, measurable, and achievable within weeks or a few months. These are your “quick wins” that build momentum and keep you motivated.

Examples of solid short-term goals:

• Walking 10,000 steps daily for the next month
• Increasing your squat weight by 15% in 8 weeks
• Stretching for 10 minutes every morning for 30 days
• Completing a 4-week beginner strength program

Long-term fitness goals, on the other hand, take 6+ months to achieve and often require building up through several short-term goals first.

Long-term examples:

• Running a marathon
• Losing 50 pounds
• Doing 20 consecutive pull-ups
• Mastering advanced yoga poses

See the difference? The first group gives you victories within weeks, while the second group requires months or even years of consistent work.

Which Is Not A Short-Term Fitness Goal?

If you’re looking at a list of potential fitness goals, here’s how to spot the one that doesn’t belong in the “short-term” category:

A goal that’s NOT short-term will typically:

1. Require many months or years to achieve
2. Be too vague or unmeasurable (“get in shape”)
3. Involve significant physical adaptations that simply take longer
4. Represent a major accomplishment that needs progressive training

For example, if you see these options:

• Do 3 HIIT workouts weekly for 8 weeks
• Increase flexibility by touching toes within 30 days
• Run a marathon in 6 months
• Track protein intake for 4 weeks

The marathon in 6 months is clearly not a short-term goal. Even experienced runners typically need 16+ weeks of dedicated training for a marathon, and beginners need much longer. This is a classic long-term goal that should be broken down into several short-term milestones.

Another non-example would be “lose 30 pounds in 2 months” – not because of the time frame, but because it’s typically unsafe and unrealistic for most people to lose weight that quickly.

Research shows that sustainable weight loss happens at 1-2 pounds per week for most people.

Why Setting The Right Type Of Goal Matters

Using the right time frame for your goals isn’t just semantics – it actually impacts your success rate!

Short-term goals are motivation engines. They give you:

• Quick victories to celebrate
• Clear feedback on what’s working
• Momentum to tackle bigger challenges
• A chance to adjust your approach frequently

According to fitness psychology research, people who set appropriate short-term goals alongside their long-term ambitions have significantly higher adherence rates to their fitness programs.

Think of short-term goals as the stepping stones that get you across the river to your ultimate destination. Each one gets you a little closer while keeping you from falling in!

How To Set Killer Short-Term Fitness Goals

Want to create short-term goals that actually work? Follow these principles:

1. Be ridiculously specific – “Exercise more” isn’t a goal. “Complete 12 strength workouts in the next 30 days” is.

2. Make it measurable – You should know exactly when you’ve hit your goal. Numbers are your friends here!

3. Keep the time frame tight – 2-12 weeks is the sweet spot for most short-term fitness goals.

4. Focus on behaviors, not just outcomes – “Do yoga 3x weekly for a month” beats “become more flexible” because you control the behavior.

5. Track your progress – Use a fitness app, journal, or specialized tracking tools to monitor your journey.

The best part about short-term goals? When you achieve one, you can immediately set another, creating an upward spiral of fitness progress!

Setting Yourself Up For Success

Remember that nutrition plays a huge role in reaching your fitness goals – whether short or long-term. While exercise is important, what you eat ultimately determines a lot of your results.

Many people find success by tracking their nutrition alongside their workouts. Some research suggests that people who track their food intake are more likely to reach their health and fitness goals.

For a simple approach to nutrition tracking that works with both short and long-term goals, tools like meal tracking apps can be game-changers. They help you stay aware of what you’re eating without turning it into a full-time job.

In Summary

Short-term fitness goals are your 2-12 week victories that build momentum and confidence. They’re specific, measurable, and focused on behaviors you can control.

The next time someone asks “which is not a short-term fitness goal?” you’ll know to look for anything that:

• Takes many months or years to achieve
• Is too vague to measure
• Represents a major physical accomplishment
• Requires progressive training over an extended period

Remember – the path to impressive long-term transformations is paved with successful short-term goals. Start small, celebrate often, and keep stacking those wins!

Everything you eat touches something first.

Your food has a long history of contact before it lands in your mouth – from factory equipment to kitchen counters to the plate it’s served on. All these surfaces can either keep your meal safe or turn it into a bacterial playground.

Let me walk you through what food contact surfaces are, why they matter, and how to keep them from making you sick. (Without making you too paranoid to eat anything ever again)

What Are Food Contact Surfaces and Why Should You Care?

Food contact surfaces are exactly what they sound like – any surface that touches your food during its journey from production to your plate.

This includes:

• Kitchen tools (knives, spatulas, cutting boards)
• Equipment parts (mixer blades, food processor bowls)
• Storage containers (Tupperware, glass jars)
• Packaging materials (plastic wrap, foil)
• Serving dishes (plates, bowls)
• Even your hands and gloves (yep, they count too)

Food safety experts consider these surfaces critical control points in preventing foodborne illness. Why? Because bacteria, viruses, and chemical contaminants can easily transfer from dirty surfaces directly to your food.

Think about it: You could start with perfectly safe ingredients, but if you prepare them on a cutting board that hasn’t been properly cleaned after raw chicken… hello, food poisoning!

The Materials Matter

Not all materials are created equal when it comes to food safety. Good food contact surfaces are:

Food-Safe Materials

The most common approved materials include:

• Stainless steel (the gold standard for commercial kitchens)
• Food-grade plastics (look for the recycling symbol with numbers 1, 2, 4, or 5)
• Glass and ceramics (generally safe but watch for lead in older items)
• Certain woods (hardwoods like maple for cutting boards)
• Silicone (for spatulas, baking mats, etc.)

Each material has pros and cons. Stainless steel is durable and easy to sanitize but expensive. Food-grade plastics are affordable but can scratch and harbor bacteria. Wood has natural antimicrobial properties but requires more maintenance.

What Makes a Good Food Contact Surface?

The ideal food contact surface is:

• Non-porous (no little holes for bacteria to hide in)
• Non-absorbent (doesn’t soak up food, liquids or odors)
• Smooth (no cracks or crevices where food can get trapped)
• Durable (won’t break down when cleaned repeatedly)
• Non-reactive (doesn’t chemically interact with food)
• Easy to clean (because if it’s hard to clean, it probably won’t get cleaned properly)

These characteristics aren’t just preferences – they’re actually required by health departments and regulatory agencies like the FDA for commercial food operations. For home cooks, following the same principles helps keep your family safe.

How to Keep Food Contact Surfaces Safe

Cleaning vs. Sanitizing (They’re Not the Same Thing!)

Many people think cleaning and sanitizing are interchangeable terms. They’re not!

Cleaning removes visible dirt, food particles, and some germs.
Sanitizing kills remaining germs after cleaning.

It’s a two-step process:

1. Clean with soap and water to remove food residue
2. Sanitize with heat or chemicals to kill microscopic pathogens

For home kitchens, proper cleaning techniques include:

• Hot, soapy water for washing
• Clean water for rinsing
• Sanitizing solution (1 tablespoon bleach per gallon of water works)
• Air drying (dish towels can recontaminate clean surfaces)

When to Clean and Sanitize

The timing matters too:

• After each use (especially with raw meat, poultry, or seafood)
• Before switching food types (like going from meat to vegetables)
• After extended periods of non-use (dust and environmental bacteria accumulate)
• At least every 4 hours during continuous food preparation

Commercial kitchens often follow the “clean as you go” principle, and it’s a good habit for home cooks too.

The Dangers of Neglect

What happens when food contact surfaces aren’t properly maintained? Nothing good!

Cross-contamination occurs when harmful bacteria transfer from one food to another via a shared surface. The classic example is using the same cutting board for raw chicken and then salad without proper cleaning in between.

Research from the CDC shows that improper cleaning of food contact surfaces contributes to thousands of foodborne illness cases annually. Common culprits include:

• Salmonella (from raw eggs, poultry)
• E. coli (from raw meat, unwashed produce)
• Listeria (which can actually grow at refrigerator temperatures)
• Norovirus (highly contagious and can survive on surfaces for days)

Beyond bacterial concerns, chemical contamination can occur when:

• Cleaning chemicals aren’t properly rinsed
• Surfaces degrade and leach compounds into food
• Non-food-grade materials are mistakenly used

Special Considerations

Cutting Boards: The Great Debate

The wood vs. plastic cutting board debate has raged for years.

Plastic boards are dishwasher-safe but develop knife scratches where bacteria can hide.

Wooden boards have natural antimicrobial properties but require hand washing and occasional oil treatment.

My take? Have both. Use plastic for raw meat (and run it through the dishwasher) and wood for everything else.

High-Risk Surfaces in Your Kitchen

Some food contact surfaces need extra attention:

• Sponges and dishcloths (replace or sanitize frequently)
• Can openers (often forgotten but touch food directly)
• Blender gaskets (hard to clean but trap moisture and food particles)
• Refrigerator drawers (spills happen and rarely get cleaned)

The Plastic Problem

We’ve known for years that certain plastics can leach chemicals into food, especially when heated. The most concerning include:

• BPA (an endocrine disruptor)
• Phthalates (linked to reproductive issues)
• PVC (contains numerous concerning additives)

That “BPA-free” label? Not as reassuring as it sounds. Manufacturers often replace BPA with BPS or BPF, which may have similar health concerns.

For safer plastic use:

• Avoid heating food in plastic (transfer to glass or ceramic for microwaving)
• Don’t put hot food in plastic containers
• Replace plastic items when they show wear or damage
• Consider glass or stainless steel alternatives where practical

In Summary

Food contact surfaces might not be the most exciting topic, but they’re a fundamental part of food safety. Whether you’re a professional chef or just making dinner at home, paying attention to what touches your food matters.

Remember:

• Choose appropriate food-safe materials
• Clean AND sanitize surfaces regularly
• Pay extra attention after handling high-risk foods like raw meat
• Replace worn items that can’t be properly cleaned
• Consider the temperature when choosing containers (hot food + plastic = not great)

By treating food contact surfaces with the respect they deserve, you’re taking a major step toward keeping yourself and your family safe from foodborne illness.

And if you’re serious about what goes into your body, why not track it? While you’re focusing on clean surfaces, you can also monitor your nutrition with MealByMeal – just text your meals and get nutrition tracking without the hassle.

Ever wonder how much fat you should actually be eating?

The official recommendation is that 20-35% of your daily calories should come from fat. Anything more than that (like getting half your calories from fat) would be too much for most people.

But don’t worry – I’m not here to tell you to cut all fat from your diet. Fat isn’t the villain it was made out to be in the ’90s.

Let’s dive into why your body needs fat and how much is right for you.

Why Your Body Actually Needs Fat

Fat gets a bad rap, but it’s actually a vital nutrient that your body can’t function without. Here’s why:

• Provides concentrated energy (9 calories per gram – more than double what you get from protein or carbs)
• Supports cell growth and maintenance
• Creates a protective cushion around your organs
• Helps produce important hormones (including sex hormones – so yes, you need fat for a healthy sex drive)
• Enables absorption of fat-soluble vitamins (A, D, E, and K) that support everything from vision to bone health

Without enough fat, your body would struggle with all these functions. So complete fat avoidance? Not a good idea.

How Much Fat Should You Actually Eat?

According to the Dietary Guidelines for Americans, adults should aim for 20-35% of daily calories from fat. Kids might need a bit more (25-35%) for proper growth and development.

What does that look like in real life? On a 2,000-calorie diet, you’d want:

• 44-78 grams of fat daily
• Keep saturated fat under 10% of calories (ideally under 6% if you’re concerned about heart health)

And for my data nerds out there (I see you), that calculation comes from dividing your fat calorie target by 9, since each gram of fat contains 9 calories.

Not All Fats Are Created Equal

Here’s where things get interesting. The type of fat matters as much as the amount:

The Good Guys: Unsaturated Fats

These fats are your friends. They help lower bad cholesterol and are great for your heart. You’ll find them in:

• Olive oil and avocados
• Nuts and seeds
• Fatty fish like salmon

The “Proceed with Caution” Crew: Saturated Fats

These should be limited because they can raise LDL (“bad”) cholesterol. The American Heart Association recommends keeping saturated fat under 6% of daily calories. They’re found in:

• Butter and cheese
• Red meat
• Coconut and palm oil

The Villains: Trans Fats

These are the real bad guys. They raise bad cholesterol, lower good cholesterol, and increase inflammation. Found in:

• Fried foods
• Processed snacks and baked goods
• Some margarines

The good news? Many countries have banned artificial trans fats, but they still lurk in some processed foods.

Weight Loss Myth-Busting: It’s Not Just About Fat

Let’s clear something up: eating fat doesn’t automatically make you fat.

Research shows that when it comes to weight loss, the most important factor is total calories, not whether those calories come from fat, protein, or carbs.

But here’s the twist – replacing saturated fats with polyunsaturated fats significantly reduces heart disease risk. So while the calorie count matters for weight, the type of fat matters for health.

Practical Tips for Balancing Your Fat Intake

So how do you put this into practice? Here’s my approach:

1. Aim for that 20-35% sweet spot for total fat
2. Keep saturated fat under 10% (ideally around 6%)
3. Focus on unsaturated fat sources (olive oil, nuts, avocados)
4. Read nutrition labels to track saturated fat content
5. Avoid processed foods with trans fats

I personally like to think of it as “crowding out” the less healthy fats by focusing on getting enough of the good ones. When you’re enjoying plenty of olive oil, avocados, and nuts, you naturally have less room for the saturated and trans fats.

Tools to Help You Track Your Fat Intake

If you’re serious about optimizing your fat intake, tracking is crucial. But who has time to manually log everything?

That’s where meal tracking apps come in handy. The right app can help you monitor whether your fat consumption stays within that recommended 20-35% range, without driving you crazy with complicated food logging.

Some apps even let you text your meals and automatically calculate your macros, making it easy to stay on track without feeling like you need a degree in nutrition science.

The Bottom Line on Fat

Here’s what I want you to remember:

• 20-35% of your calories from fat is the sweet spot for most people
• Focus on unsaturated fats from whole foods
• Limit saturated fats to less than 10% of calories
• Avoid trans fats completely

Fat isn’t something to fear – it’s an essential part of a healthy diet. The key is getting the right amount and the right types.

And remember – research consistently shows that food quality matters more than obsessing over exact percentages. So focus on whole, minimally processed foods most of the time, and you’ll naturally end up with a healthier fat balance.

Keep your fingers out of my sandwich! How food workers should protect our ready-to-eat food

Ever been to a deli and watched someone make your sandwich with the same gloves they just used to handle raw chicken?

I have. And it’s not just gross – it’s dangerous.

Ready-to-eat (RTE) foods – the stuff that doesn’t need any more cooking before you eat it – are especially vulnerable to contamination.

Once bacteria get on that turkey sandwich or salad, there’s no “kill step” (like cooking) to destroy them before they reach your mouth.

So how should food workers be protecting our ready-to-eat food? Let’s dive in.

The Big 3 Contamination Fighters

Food safety isn’t rocket science, but it does require consistent practices and the right tools. Here are the most important ways food workers should be protecting your food:

1. Glove Up (Properly!)

Disposable gloves are like condoms for your hands when handling food – they provide a barrier between potentially contaminated hands and your next meal.

But here’s the thing about gloves that many food workers get wrong:

• They need to be changed regularly – after handling raw food, touching non-food items, or when switching tasks
• They should be discarded after use – not reused
• They must be put on with clean hands – putting gloves on dirty hands just contaminates the gloves

According to the FDA Food Code, gloves are strongly recommended when handling RTE foods to prevent bare-hand contact, which significantly increases contamination risks.

2. Use the Right Tools

Utensils aren’t just for eating – they’re one of the best defenses against contamination:

• Tongs for picking up everything from salad ingredients to sandwich fillings
• Spatulas for spreading and serving
• Deli paper as a barrier between hands and food
• Food-grade cutting boards that are sanitized between uses

These tools create distance between potentially contaminated hands and the food you’re about to eat.

3. Wash Those Hands!

Even with gloves and utensils, proper handwashing remains the foundation of food safety. The CDC reports that handwashing can reduce the risk of foodborne illness by 20%.

Food workers should be washing their hands:

• Before starting work
• After using the bathroom (duh, but you’d be surprised)
• After touching their face, hair, or phone
• After handling raw meat, poultry, or seafood
• After taking out trash or cleaning
• Between different tasks

And “washing hands” doesn’t mean a quick rinse. It means 20 seconds with soap, getting between fingers and under nails.

Beyond the Basics: The Full Protection Playbook

While gloves, tools, and handwashing form the foundation, there’s more to keeping your food safe:

Keep It Clean, Keep It Separate

Cross-contamination is one of the biggest culprits in foodborne illness. Food establishments should:

• Use color-coded cutting boards (green for produce, red for raw meat, etc.)
• Store raw meats below ready-to-eat foods in refrigerators
• Clean and sanitize all food-contact surfaces between uses
• Implement a regular sanitation schedule for equipment

According to the World Health Organization, proper separation of raw and cooked foods is one of their “Five Keys to Safer Food.”

The Uniform Matters

Those hairnets and clean uniforms aren’t just for show:

• Clean uniforms prevent contaminants from being transferred from street clothes
• Hairnets keep hair out of food (nobody wants that special ingredient)
• Beard nets for facial hair (same reason)
• No excessive jewelry that can harbor bacteria or fall into food

No Sick Workers Allowed!

One of the most overlooked aspects of food safety is simply keeping sick people away from food preparation.

Food workers should:

• Stay home when sick (especially with vomiting, diarrhea, or fever)
• Report illness to managers
• Cover wounds with waterproof bandages and gloves

A study from the Journal of Food Protection found that infected food workers cause about 70% of norovirus outbreaks in food service settings.

Training Is Everything

All these rules don’t mean much if workers don’t understand them or why they matter.

Food service establishments should provide:

• Regular food safety training
• Clear visual reminders (posters about handwashing, glove use, etc.)
• Supervision and enforcement of proper procedures

Why Should We Care?

You might be thinking, “Josh, I’ve eaten plenty of questionably prepared food and I’m still here.”

But consider this:

• The CDC estimates 48 million Americans get sick from foodborne illnesses each year
• That’s 1 in 6 Americans
• About 128,000 are hospitalized
• 3,000 die

Those aren’t great odds when we’re talking about something as preventable as food contamination.

Plus, certain groups are at higher risk:

• Young children
• Elderly people
• Pregnant women
• People with compromised immune systems

My Take: What I Look For When Eating Out

After researching this article, I’ve become even more vigilant about where I eat. Here’s what I look for:

• Visible handwashing stations and workers actually using them
• Food handlers wearing clean gloves and changing them appropriately
• Separate preparation areas for raw and cooked foods
• Clean uniforms and proper hair restraints
• Good overall cleanliness of the establishment

If I see a cook touch their face and then your food without washing hands or changing gloves, I’m out.

And I’m not afraid to politely ask for my food to be remade if I notice concerning handling practices. Your health is worth speaking up for!

In Summary

To protect ready-to-eat foods from contamination, food workers should:

• Use disposable gloves correctly
• Utilize clean utensils instead of hands when possible
• Practice rigorous hand hygiene
• Wear clean uniforms and appropriate protective gear
• Implement thorough sanitation programs
• Avoid bare-hand contact with ready-to-eat foods
• Receive adequate food safety training

Food safety isn’t just the responsibility of workers – it’s a shared commitment from farm to fork. But those final handling steps before food reaches your plate are critical.

Next time you’re at a restaurant, deli, or buffet, pay attention to how your food is being handled. And if something doesn’t look right maybe consider the salad bar at another establishment.

Your stomach will thank you.

Your body doesn’t choose protein as its go-to source for turning food into glucose or energy. Instead, proteins are the construction workers of your body – building tissues, repairing damage, and creating enzymes.

While carbs and fats are your body’s preferred energy sources, protein is like that emergency backup generator that only kicks in when the main power goes out.

How Your Body Actually Uses Protein (And What It Doesn’t Do)

Ever wonder why fitness influencers are always talking about protein? Let’s break down what this crucial macronutrient actually does in your body – and perhaps more importantly, what it doesn’t do.

Your body runs on three main macronutrients, and each has its own special role:

• Carbohydrates: These break down into glucose – your body’s favorite fuel, especially for your brain and during high-intensity exercise.
• Fats: These energy-dense nutrients provide sustained fuel and help with vitamin absorption.
• Proteins: These break down into amino acids – the building blocks for almost everything in your body.

Contrary to what you might hear in the gym, proteins are not stored as energy reserves like carbs and fats. When you eat excess protein, your body either uses it immediately or converts it through some pretty complex processes – and only when it really needs to.

What Your Body Actually Uses Protein For

Building and Repairing Tissues

This is protein’s main job – and it’s a big one! Your muscles, skin, hair, and internal organs are constantly being broken down and rebuilt. Research shows that adequate protein intake is essential for maintaining lean body mass and supporting recovery from exercise.

Protein synthesis is happening in your body right now as you read this. Your body is constantly replacing old, damaged proteins with new ones. Cool, right?

Creating Enzymes and Hormones

Many of your body’s enzymes and hormones are actually proteins. Enzymes are like the body’s workers – they catalyze almost every reaction in your body, from digesting food to copying DNA.

Hormones like insulin and growth hormone are proteins that act as chemical messengers, controlling everything from your metabolism to your mood. Without proteins, your body’s communication system would basically shut down.

Immune System Support

Your antibodies? Yep, they’re proteins too. These specialized molecules help defend your body against bacteria, viruses, and other invaders. Studies confirm that protein deficiency can significantly impair immune function.

When you’re sick and your mom tells you to eat chicken soup? She’s actually giving you solid advice – you need those amino acids to fight off infection.

Energy Source (But Only As a Last Resort)

While not its primary role, protein can be broken down for energy when carbs and fats aren’t available. This process is called gluconeogenesis (making new glucose) and is basically your body’s emergency backup system.

Think of it like breaking down the furniture in your house to keep a fire going – it works, but it’s not ideal and can have consequences (like muscle loss).

What Protein Doesn’t Do

Here’s where things get interesting. Despite protein’s versatility, there are several key metabolic processes where it takes a backseat:

It’s Not Your Body’s Preferred Energy Source

During normal conditions, your body primarily uses carbohydrates and fats for energy production. Research demonstrates that the body prefers to spare protein for its more important structural and functional roles.

Your muscles primarily run on glycogen (stored carbs) and fat. Protein is only significantly tapped for energy during starvation or extreme carbohydrate restriction. It’s like having a valuable antique car that you only drive when absolutely necessary.

It Doesn’t Directly Convert Carbs or Fats to Glucose

Your body doesn’t use protein to convert carbohydrates into glucose – carbs are already broken down into glucose through digestion. And most fats can’t be converted to glucose at all (except for a small portion called glycerol).

When your body needs to make new glucose (like during fasting), it can use certain amino acids from protein, but this is a metabolically expensive process that the body tries to avoid when possible.

It’s Not Stored for Later Energy Use

Unlike fats (stored in adipose tissue) or carbs (stored as glycogen in muscles and liver), your body doesn’t have a dedicated “protein storage” system. Any excess protein you consume is either:

1. Used immediately for tissue building
2. Converted to glucose or fat
3. Broken down and excreted

This is why consistent protein intake throughout the day can be more beneficial than consuming it all at once. Your body uses what it needs and discards the rest.

Protein Balance: The Key to Health

Finding the right protein balance is crucial. Too little, and you’ll compromise tissue repair and immune function. Too much, and you’re just creating expensive urine (while potentially stressing your kidneys).

The average person needs about 0.8g of protein per kg of body weight daily, while athletes and active individuals may need 1.2-2.0g/kg. Research indicates that spreading protein intake throughout the day optimizes muscle protein synthesis.

What’s interesting is that most Americans actually get plenty of protein – it’s the quality and timing that’s often off. Animal proteins contain all essential amino acids, while most plant proteins (except for a few like quinoa and soy) need to be combined to get the full amino acid profile.

The Bottom Line on Protein

Protein is incredibly important – but not for the reasons many people think. It’s not your body’s go-to energy source or glucose producer. It’s the building material that keeps you, well, you.

Prioritize getting enough high-quality protein distributed throughout your day, but don’t fall for the myth that more is always better. Your body is smarter than that, and it knows exactly what to do with the protein you give it.

So next time someone tells you they’re eating massive amounts of protein to “fuel their workout,” you can gently explain that’s not really how it works. Their muscles are actually running primarily on carbs and fat, while that protein is helping them repair and rebuild afterward.

And remember – protein is just one piece of the nutrition puzzle. Balance is everything.

Ever wondered if your favorite restaurant chef is secretly rocking a fresh manicure under those gloves?

The answer might surprise you (or not, if you’ve worked in food service).

Let’s dig into the rules around nail polish for food handlers and why health departments are so obsessed with your fingertips.

Can Food Handlers Wear Nail Polish? The Official Rules

Here’s the quick answer: Food handlers can wear nail polish, but only if they wear intact gloves the entire time they’re handling food.

Without gloves? That trendy gel manicure is a big no-no.

Why All the Fuss About Food Workers’ Nails?

Health departments aren’t trying to crush your style – there’s actual science behind these rules.

Nail polish and artificial nails can:

• Harbor bacteria and pathogens that love to hide under and around your nails
• Chip or flake off into food (nobody ordered sparkles with their pasta)
• Make hand washing less effective because it’s harder to clean thoroughly
• Increase the risk of cross-contamination from your hands to food

One study found that bacteria stick more easily to polished or artificial nails than to natural nails, even after scrubbing. Yikes!

The FDA Food Code Breakdown

The FDA Food Code (the bible of food safety regulations across the US) is crystal clear on this issue:

Food employees should not wear nail polish or artificial nails when working with exposed food unless wearing intact gloves in good repair.

Instead, the FDA recommends that food handlers keep their natural nails trimmed, clean, and well-maintained with no dirt or debris hiding underneath.

If you do wear polish or acrylics, proper glove use is essential – and those gloves need to be checked and replaced frequently to prevent contamination.

Best Practices for Food Handler Nail Care

If you work with food, here’s how to keep those digits in compliance:

• Keep nails short, clean, and natural (boring but safe!)
• Skip the polish and acrylics when working directly with exposed food
• If you must have fabulous nails, always wear intact gloves and replace them when torn or soiled
• Wash hands thoroughly, including under nails, when starting work, after bathroom breaks, after handling raw food, or touching your face/hair
• Change gloves between different tasks (don’t handle raw chicken then grab lettuce with the same gloves)

Why Restaurant Managers Care About Your Manicure

Many food service facilities have strict policies about employee nail appearance – and it’s not just about following regulations.

When a health inspector visits, they’re looking at everything, including staff fingernails. A facility can lose points or even face penalties for nail polish violations.

Some restaurants take the zero-tolerance approach and ban nail polish and artificial nails completely, while others allow them with mandatory glove use.

Either way, proper training helps employees understand why these rules exist – it’s not just arbitrary fashion policing but a serious food safety issue.

The Bottom Line on Food Handlers and Nail Polish

Let’s wrap this up:

• You can wear nail polish as a food handler if your nails are completely covered by gloves during food prep
• Without gloves, nail polish and artificial nails are generally prohibited
• Natural, short, clean nails are always the safest option
• Proper glove use is essential if you do wear polish

So if you’re working in food service and have your heart set on that fresh set of acrylics, just make sure you’ve got a good supply of gloves – and know how to use them properly.

And remember, these rules exist for a good reason: to keep customers safe from foodborne illness. That’s something we can all get behind, even if it means saving the fancy manicures for your days off.