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…
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…
For many TOPS members, deciding how to use your daily exchanges is typically going to align with the portions of each food and/or condiment(s) that are a part of individual meals and snacks. However, when selecting recipes to feed a whole family or several guests, the number of servings may be equally important. Which is why using the words portion…
One of the most useful cookbooks I have come across this year so far is The Ultimate Meal Planning for One Cookbook. Written by culinary instructor and recipe developer Kelly Jaggers, it contains 100 recipes for those who frequently dine solo — or often need to prep single-serve, ready-to-go meals for work, school or travel excursions. I was so impressed…
Weight loss is often the “clickbait” for starting one’s wellness journey. But for healthy changes to be sustainable in our lives, we need a deeper purpose beyond being thinner. This is why any tricks we try to speed up this process — especially before special occasions like a wedding, high school reunion or a vacation — end up being quick…
Have you had a joy-filled July? I sure have! But it’s good to be back in front of the computer crafting this week’s blog. One TOPS member had requested I find out nutritional information on alligator while I was in New Orleans earlier this month. And lucky for me, it ended up being on the menu of the first restaurant…
I have now officially been a part of the TOPS crew for six months. And thanks to all of you, it’s been an overwhelmingly positive experience so far! I very much appreciate all the feedback and questions sent via email or posted weekly on the blog and social media. So keep the comments coming, because I read each one, plus…
I don’t know about you, but I’m certainly ready for some “fun in the sun”! Thankfully, my current travel plans in the months ahead involve going to a couple lakeside communities for writing assignments. This also means I’ll be dining out quite a bit. Being vegan, it’s a struggle sometimes to find a variety of plant-based options when I’m on…