Healthy Habits to Regain Your Health

We are getting sicker

There is evidence of chronic disease everywhere we look.  Obesity rates continue to rise annually and encompasses over 40% of our adult population. Heart disease still is our number one killer despite all the medical advances in the past seventy years.   Diabetes rates have increased 10-fold since the 1950’s. Now (according to the CDC), half Americans over the age of 60 have pre-diabetes or diabetes and 1 in 3 born after the year 2000 will have diabetes in their lifetime.  Alzheimer’s Disease, a once a rare condition, is now the 5th leading cause of death in our country.  I could go further, but I hope you get my point.  Yet, we were not always so unhealthy. So, what changed?

What did our Grandparent’s Table Look Like?

It may have to do with getting away from some basic habits that were ingrained in our society in the 1950’s.  Back then our diets we all pretty similar and we recognized the foods on our plate. We didn’t have to like everything, but we did have to try it.

Let’s pull back the curtain to the 1950’s supper table. Perhaps this can give us clues as to what we might want to recapture to restore healthy habits.

Healthy Habits to Regain Your Health

  1. Give thanks before a meal. Saying grace has fallen by the wayside, yet expressing gratitude has many positive benefits to our mental health.  Gratitude signals the release of oxytocin, a natural feel good hormone, important for our own well-being as well as for bonding with others.


  1. Chew your food thoroughly. Digestion begins in our brains (the sight of food helps saliva production) and our mouth. Chewing food helps accelerate carbohydrate breakdown, allows the food to be coated with saliva to reduce choking, and slows down our eating tempo.


  1. Cook more. You were probably with me until this one, but the fact is more meals were made from scratch. This provided you with real ingredients, often fresh and local, and less processed foods. The two biggest excuses I hear for why my clients don’t cook more is due to lack of time or skills.  Fortunately, there are solutions for both.  Appliances such as a Slow Cooker, an Instant Pot, a pressure cooker, and an Air Fryer can save hours of time in the kitchen.  Also, batch cooking ( is a huge time saver.  Spend a few hours once a week cooking and prepping and enjoy your efforts throughout the week.  You Tube videos or Pinterest sites are a great way to learn how to make simple meals. Look online for easy recipes.

In my next blog I will continue with other great lifestyle habits from the 1950’s that could help you regain your health.

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Patty Walker RD LD CDE CLT

Patty is proud to serve her community’s nutritional needs for over 35 years.  WIth deep knowledge in nutrition for diabetes as well as passion for plant-based diets, Patty supplies nutritional keys to unlock health by getting to the root of disease and helping others set a course for optimizing health. In addition to coaching individual clients and teaching classes, Patty provides education seminars to local businesses, writes monthly nutrition articles, is a key educator for the Lions Club’s Diabetes-Reduction Initiative and hosts “Nutritional Wisdom” cable show on WCTV. The goal is to reach as many people in my community that I possibly can with the truth about the power of nutrition and healthy living.

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