How many calories should you aim to eat in a day? Variations of this question frequently get sent to us at TOPS Headquarters. Unfortunately, there is no “one-size-fits-all” answer to this question. The primary reason for this is that any caloric count is an estimate. This means that the number of calories specified for an apple or a slice of bread is the best guess scientists have been able to determine based on modern technology and research. This does…
Landing at a plateau in your wellness journey can be frustrating and demoralizing. Plateauing is the term used to describe being in “a period or state of little or no growth.” For TOPS members, this may be a lack of significant improvement in terms of mobility, weight loss or lowering health risks for certain conditions such as diabetes or cardiovascular disease. So if you have been feeling stuck for a while, try this cognitive tool to reignite forward momentum toward your goals: Mental Contrasting Spending hours making vision…
Federal dietary guidelines are periodically revised based on medical and scientific research. In January 2026, the latest Dietary Guidelines for Americans (DGAs) were released by the United States Department of Agriculture (USDA) and the Department of Health and Human Services. A few of the most significant changes include recommending that protein be consumed at every meal, along with an inverted food pyramid that features whole grains at the bottom. Although some think the new visual…
Ozempic and other GLP-1 injections have been receiving a lot of press over the last few years. However, many people still do not know that there are foods that can have a similar effect to these medications. This means it is possible to help decrease one’s appetite for longer periods of time by making certain nutritional choices throughout the day. Because GLP-1 is a hormone that slows the rate of digestion, it is possible to encourage…
Delight, stress and a smorgasbord of sweet treats often characterize the month of December. But feeling festive is about much more than what foods will be a part of the holiday meals. We can eat, drink and be merry — while also staying consistent with the habits that have helped to improve our physical and mental health this year. A little extra encouragement can be helpful, too. Therefore, as our gift to you, several of the staff at TOPS Headquarters decided to share how we put a health-forward spin…
Do you know when your body has had enough? We often only consider this question in relation to food. However, it is easier to be less attentive to other physical needs, such as hydration and sleep. Satiation of hunger is merely one indicator of how well we might — or might not — be caring for ourselves. Our bodies give…
Being intentional about what and when we eat is frequently discussed within the TOPS community. But what would it look like to set a specific intention before a meal begins? Perhaps even prior to starting to cook or prep the ingredients that will be used? Think of it as another way to approach nutrition — with an attitude of gratitude…
Nothing goes perfectly for any of us every single day. Pets get sick. Appliances break. Weekend plans suddenly shift. And somehow, all the laundry is never ever done. When a plethora of “little things” pile up, it gets difficult to maintain the energy to prioritize healthy living. These are the days it gets far too easy to order takeout, skip…
What led me to the kitchen? Is it actual hunger? Or am I merely seeking a tasty distraction from stress, boredom or household chores? Feeling hungry and actual hunger are not always the same thing. In fact, you may recall a previous Wellness Wednesday blog in which I explained the 7 Types of Hunger. But our intellectual understanding of healthy…