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Reporter Arielle Hines asks for readers to share tips about healthy eating. Wochit

Dr. Timothy Logemann(Photo: Arielle Hines/USA TODAY NETWORK-Wisconsin)Buy Photo

WAUSAU - A Wausau doctor says sugar, not saturated fat, is one of the main reasons two-thirds of adults in the U.S. are overweight or obese.

Dr. Timothy Logemann is the medical director of Aspirus Ideal Weight Solution.Patients in the program learn to eathealthier, including by eating food provided by the program,while being medically supervised.The program has treated about 2,200 people in the past five years, all of whom are adults.Some participants want to lose 30 pounds for a high school reunion, Logemann said, and some have lost 200 pounds.

RELATED:I tried to give up junk food and failed. Any tips?

RELATED:Nutrition expert: You don't have to give up everything

Logemann spoke about his program and his thoughts on the obesity epidemic. The answers below have been edited for length and clarity.

What made you want to treat obesepatients?

I like treating people in the prime of life when we can make a difference. This is a disease that's striking people in their 30s, 40s and 50s. You can make a lifetime of a difference if you help them then.

In medicine, we are taught to treat the primary problem. If someone has a bad appendix, you don't give the patientpain medicine: you take it out. For obesity, we were treating their diabetes andhigh blood pressure, but we were not treating the primary problem.

If we can get people to follow our program or a similar program, we give them less medicine, not more. And when they lose weight, they feel better. When patients are obese, their life is just tough.It's hard to treat, but when you are successful, it's pretty rewarding.

How is your programdifferent than other programs?

In our program, you eat a lot of your own food. You eat a lot of green vegetables, low-carbvegetables and protein. We really strike out carbohydrates, because theycauseyourinsulin levels (a hormone that regulates blood-sugar levels)to come down. When your insulin levels are high, you can't lose weight.

The key to obesity is sugar. So you have to learn to eat differently. You have to learn to get your low-starch vegetables and your protein. (In a lot of commercial plans,) you don't really begin to understand what causes the problem. You just eat their spaghetti instead of yourspaghetti. But you don't realize you shouldn't eatspaghetti.

Why are so many people obese?

Most people think the current obesity epidemic is brought on the change of dietary patterns, and the most common theme is probably sugar. When I was a kid, we had soda once a week. Now people have three sodas a day. Manypeople's main vegetableare french fries,which haveno nutritional value.

It's not saturated fat. That was a myth from the '90s. (The cause) is sugar, carbohydrates and processed foods.

What are the biggest obstacles people have to overcome when they are trying to lose weight?

You have to get people to learn to realize why they pick their foods. Why am I eating these cookies?Am I hungry or is everyone else eating a cookie, so I want to have a cookie?You have to think about why you are doing what you are doing.The culture in this country isobesogenic (causing obesity).

I do think, too, there area lot of bad myths out there. For example, exercise isnot a weight loss tool. You get fit in the gym, but you lose weight in the kitchen.

People always look at us like we have three eyes when we say we don't really care about exercise. To lose weight, you need to change your diet. Exercise is a good tool to maintain weight loss and we encourage exercise. But this idea if you can't exercise, you can't lose weight is bad.

Arielle Hines: ahines@wausau.gannett.com or 715-845-0658; on Twitter@theariellehines.

Learn more aboutAspirus Ideal Weight Solution

To find out more about the program, visithttp://bit.ly/2siFYGoor call715-847-2380.

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Where does the fat go? (Picture: Getty Images)

When you lose weight you are probably so delighted to see the fat disappear that you dont think about where it actually goes.

In a study completed by UNSW Australiait was discovered that despite many health professionals misconceptions that fat is converted into energy or heat, the fat is actually breathed out as carbon dioxide.

It goes into thin air says the lead author of the study, Ruben Meerman, a physicist and Australian TV science presenter.

Ruben Meerman followed the atoms of the fat and of 10 kg of fat lost, 8.4 kg of that was exhaled as carbon dioxide through the lungs and the remaining 1.6 kg becomes water and is excreted as urine, sweat, tears, breath, and other bodily fluids.

Unfortunately, breathing itself cannot cause weight loss.

Breathing more than the required rate can cause hyperventilation, resulting in dizziness, palpitations ans loss of consciousness.

The authors were frequently asked could weight loss cause global warming?

Ruben Meerman said: This reveals troubling misconceptions about global warming which is caused by unlocking the ancient carbon atoms trapped underground in fossilised organisms.

The carbon atoms human beings exhale are returning to the atmosphere after just a few months or years trapped in food that was made by a plant

MORE: Britains fattest woman talks about her dramatic 18 stone weight loss

MORE: Stop complimenting peoples weight loss mine was a sign of severe illness

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Lose Weight And Beat Stress: Amazon's Best-Selling Essential Oil Diffuser Is 65% Off! Prevention.com Our sense of smell can accomplish a lot: Not only can it alert us to dangers like smoke and poison, but studies show it can also lower our stress levels and improve mental performance. The limbic system, which controls memories, emotions, and basic ...

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June 21, 2017 Bobolinks molt while in South America for the winter, and the new feathers they grow there reflect their diet. Credit: R.M. Jensen

Influences outside the breeding season can matter a lot for the population health of migratory birds, but it's tough to track what happens once species scatter across South America for the winter months. A study from The Condor: Ornithological Applications tries a new approach for determining what declining migratory grassland birds called Bobolinks eat after they head south for the winteranalyzing the carbon compounds in their plumage, which are determined by the types of plants the birds consume while growing their feathers during their winter molt.

Thanks to a quirk of photosynthesis, rice contains a different ratio of carbon isotopes than most of the native grasses in South America where Bobolinks winter. Rosalind Renfrew of the Vermont Center for Ecostudies and her colleagues took advantage of this, collecting feather samples from wintering Bobolinks in a rice-producing region and a grassland region and from breeding Bobolinks in North America. When they analyzed the feathers' isotopes ratios, the results from South America confirmed that isotopes in Bobolinks' feathers reflected the differences in their diets between regions with and without rice production. The samples taken in North America showed that the winter diet of most individuals was weighted more toward non-rice material, but that rice consumption was highest late in the winter, when rice is nearing harvest and the birds are preparing for their northbound migration.

Rice could be beneficial by providing the birds with needed calories as they prepare for their journey north, but it could also increase Bobolinks' exposure to pesticides and threats from farmers who see them as pests. According to Renfrew and her colleagues, maintaining native grasslands, encouraging integrated pest management programs to reduce toxic pesticide applications, and compensating farmers for crops lost to feeding birds all would be helpful.

"The time spent coordinating the field work for this study may well have been greater than the time spent collecting the data," says Renfrew. "It was truly a team effort, and the assistance we received from our partners was absolutely essential, especially in South America. Aves Argentinas and the Museo de Historia Natural de Noel Kempff Mercado provided priceless logistical support, and this study could not have happened without them. Some of the same partners have provided input on a Bobolink Conservation Plan that lays out actions to address threats to grassland birds in North and South America, based on results from this and other studies."

"As Bobolink populations continue to decline, Renfrew and her colleagues use state-of-the-art isotope analysis techniques to assess the Bobolink's diet on its South American wintering grounds," according to John McCracken of Bird Studies Canada, an expert on grassland bird conservation who was not involved with the study. "The authors conclude that rice may have negative effects on Bobolinks, owing to its relatively low nutritional quality and from exposure to insecticides."

Explore further: Combining techniques provides new insight into bird migration

More information: "Winter diet of Bobolink, a long-distance migratory grassland bird, inferred from feather isotopes" The Condor: Ornithological Applications, 2017.

Two complementary methods work together in a study forthcoming in The Auk: Ornithological Advances, producing more refined estimates of where individual Barn Swallows spend the winter. Using the methods separately comes with ...

Knowing where migrating birds came from and where they're headed is essential for their conservation and management. For ducks, most of this information comes from long-term bird-banding programs, but this type of research ...

Understanding and managing migratory animal populations requires knowing what's going on with them during all stages of their annual cycleand how those stages affect each other. The annual cycle can be especially difficult ...

In many places in the world, goose populations are booming as the birds have moved out of their wetland habitats to exploit an abundance of food on farmland. But, new evidence reported in Current Biology on May 22 confirms, ...

Eastern North America is home to a small population of Golden Eagles (Aquila chrysaetos), but despite their potential vulnerability to habitat loss and other threats, little information has been available on the patterns ...

For migratory birds, breeding grounds are where the action is. But a new study by University of Guelph biologists is among the first to suggest that the number of songbirds breeding during spring and summer depends mostly ...

"Fraidy cat" isn't the way most people think of mountain lions, but when it comes to encounters with humans, perhaps they should.

Antibiotics were the wonder drug of the 20th century, but persistent use and over-prescription have opened the door that has allowed bacteria to evolve resistance. According to the Centers for Disease Control and Prevention, ...

When you lift weights, carry heavy boxes, or engage in physical activity, the cells in your body stretch and deform to accommodate your movements. But how do your cells recover, or return to their original state, once you ...

ExxonMobil and Synthetic Genomics Inc. today announced a breakthrough in joint research into advanced biofuels involving the modification of an algae strain that more than doubled its oil content without significantly inhibiting ...

At asphalt volcanoes in the Gulf of Mexico that spew oil, gas and tar, mussels and sponges live in symbiosis with bacteria providing them with food.Scientists from the Max Planck Institute for Marine Microbiology and colleagues ...

Researchers from the Stowers Institute for Medical Research in collaboration with Fred Hutchinson Cancer Research Center researchers have identified an unprecedented genetic survival strategy that would be right at home in ...

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Blueberries, olive oil, kefir, walnuts, leafy greens, oatmeal, bananas, and algal oil. These are some of the foods that could play a role in helping to keep the brain healthy throughout life, according to scientific experts interviewed by CBS News.

The brain is the "motherboard of reality," said Dr. Joel Salinas, a neurologist at Massachusetts General Hospital. "The better we can take care of this organ that is so deeply tied to who we are as a person, to this universe that we exist in, the more fulfilling of a life we'll be able to live."

"Brain health" encompasses a person's ability to remember things as well as avoidance of dementia and Alzheimer's disease, said Francine Grodstein, Sc.D., a professor of medicine at Harvard Medical School. Dementia is a broad term referring to a decline in mental ability, including problems with memory, communication, focus, and reasoning. Although dementia is more common in older adults, it is not part of the normal aging process.Alzheimer's disease, which affects about 5.5 million Americans, is the most common type of dementia, according to the Alzheimer's Association.

But doctors and scientists still have much to learn about how our eating habits may affect brain health.

"It's important to emphasize that research and understanding of the possible impact of diet on brain health is a relatively new field," Grodstein said.

Yet even as that work continues, a person is never too young to start caring for their brain health, said Salinas. "Much like we brush our teeth every day and see a dentist regularly, we should place that same kind of value on our brains," he said.

Oatmeal, pulpy orange juice, bran cereal, bananas, fruit smoothies from unpeeled fruits, and other fiber-containing foods are all prebiotics.

"Prebiotics means fiber and roughage that's helping to promote the growth of the beneficial bacteria in your gut. It's making the existing bacteria in your gut happy," explainedRudy Tanzi, Ph.D., a professor of neurology at Massachusetts General Hospital and director of the Alzheimer's Genome Project.

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The latest Alzheimer's research is focusing on finding ways to stop the disease much earlier, years before memory loss and other symptoms develop...

Probiotic foods include yogurt, kefir (a liquid yogurt), and fermented foods like sauerkraut, pickles, and kimchi. Probiotic supplements also contain billions of live bacteria.

"Probiotics are actually adding bacteria to your gut that's beneficial, the types of bacteria you see on the back of your yogurt cup," according to Tanzi. "You want to add both prebiotics and probiotics to your diet."

Our intestines are filled with bacteria that are a normal part of the digestive process. The large intestine has the most bacteria and is where the "gut controls inflammation in the brain," Tanzi said.

Prebiotic and probiotic foods can reduce harmful inflammation in the brain, called neuroinflammation, said Tanzi. "First and foremost is keeping the bacteria in your gut happy."

"There is exciting preliminary evidence of blueberries for brain health." said Grodstein. Blueberries have high levels of flavonoids, a compound in food that reduces oxidation in the body. Over time, oxidation can damage cells and contribute to aging.

Blueberries help "fight inflammation," according to Tanzi.

Berries are also on the list of foods that Salinas recommends to his patients. "Overall, what I tell people who come to me in clinic is you want to eat a diet that's high in fish, berries, leafy greens, and whole grains."

And even the experts eat berries. "I have started eating lots of berries and more nuts in recent years," said Grodstein.

Green, leafy vegetables such as romaine, arugula, kale, collard greens, broccoli, spinach, and Swiss chard are among the foods that support brain health.

"Across several studies there is fairly consistent findings that green, leafy vegetables do seem to be related to decreased risk of cognitive impairments or dementia," said Grodstein.

Vegetables are also a key component of the MIND Diet. Developed by researchers at Rush University Medical Center in Chicago, the MIND diet was shown to reduce the risk of developing Alzheimer's disease in one study.

MIND stands for "Mediterranean-DASH Intervention for Neurodegenerative Delay." It bases its healthy food choices on principles of the Mediterranean diet and the heart-healthyDASH diet, both of which are grounded in scientific research.

The experts recommended replacing saturated fats from red meat with fats from fish, tree nuts, and healthy oils. The better-for-your-brain options include salmon, tuna, walnuts, pistachios, almonds, olive oil, and algae oil.

"People whose diets have more fish in them do seem to be less likely to develop memory problems," said Grodstein.

Certain fish and nuts contain high levels of omega-3 fatty acids, a specific type of fat that has been shown to provide health benefits, including reducing neuroinflammation, according to Tanzi.

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"There's good evidence that these omega-3 fatty acids help to lower LDL, the 'bad cholesterol' that increases risk of stroke or heart attack," said Dean Hartley, Ph.D., director of science initiatives at the Alzheimer's Association. "With my diet, I do try to go more toward the Mediterranean diet, including things like olive oil and salmon."

A word of warning from Dr. Tanzi: Fish oil supplements are sometimes contaminated with heavy metals, which can actually end up killing cells in the brain.

"Fish oil comes from fatty fish, which live in the ocean. Our oceans are now unfortunately contaminated with heavy metals like mercury, cesium, cadmium, and lead," said Tanzi.

"You can gamble and hope you're buying the best possible fish oil, or you can buy a vegan, omega-3 supplement that comes from algae. And you aren't going to get the heavy metals, because it's not coming from fish."

Tanzi recommends an algal oil supplement high in DHA and EPA. "Those are the compounds you really need."

Research on animals has shown that caloric restriction eating fewer calories in a strategic way helps prevent several diseases, but there isn't enough evidence to recommend fasting as a preventative measure for brain health, according to Hartley.

Salinas agrees. "I think the verdict is still out with regard to fasting."

"In fact, one of the problems that we often see is that people with Alzheimer's disease have a failure to thrive," said Hartley. "They are not necessarily able to take in the proper calories."

Although the effects of fasting and caloric restriction on brain health aren't fully understood in people, limiting food to a certain extent may improve other aspects of health, according to Josh Mitteldorf, Ph.D., an independent scientist who writes about aging and evolutionary biology. He's the author of "Cracking the Aging Code: The New Science of Growing Old And What It Means for Staying Young."

"The body is trying to kill itself," said Mitteldorf. "Aging is programmed into our genes." He argues that, like the surge of growth hormones in our youth and sex hormones during puberty, there are genes that get "turned on" during the twilight of life that serve to age and ultimately kill us. "This is done with programmed cell death. It's done with inflammation. It's done by shutting down the immune system, which is so important to protecting us."

How does one slow down that aging process? "You've got to find some way convince the body not to kill itself," said Mitteldorf. "Natural approaches to anti-aging is an oxymoron. You're going to have to trick the body."

Periodic fasting might be one way to "trick the body" into living longer, he suggested. But how much longer? "My guess is five years," said Mitteldorf.

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Winning the teacher of the year award at Northview High School in Johns Creek, Georgia, should have been a happy day for Jordan Kohanim, but instead she felt profoundly sad after seeing a picture of her with the award. She couldn't believe how overweight she was.

I was mortified about how unhealthy I looked. It was time that I admitted that what I was doing was not working, Kohanim, 38, told TODAY via email.

While Kohanim struggled with her weight most of her life, she did occasionally work out and follow crash diets to try to be healthier. But most often, she went home and crashed on the couch.

My diet consisted of yo-yo and guilt, said the language arts and debate teacher from Atlanta. I was overweight because I believed the narrative that society taught me: I was big because I wasn't worthwhile enough not to be.

After struggling with her weight all of her life, Jordan Kohanim started tracking what she ate and exercising, starting with 15 minutes at a time. In two years, she lost 70 pounds.

These bad habits led the 5-foot-tall woman to gain weight until she reached 190 pounds. After seeing her unflattering picture, which the school shared on its social media accounts, Kohanim realized she needed to change. She asked her father, Brian Aiken, for advice and he shared the 15-minute rule.

"Go to the gym and work out for 15 minutes. If you still feel like not working out, go home. If you go home after 15 minutes, you are not allowed to beat yourself up about it. You tried. You weren't feeling it. Try again tomorrow," he told her.

Kohanim often used crash diets and sporadic exercise to try to get healthier. It wasn't until she changed how she thought of food that she was really able to lose weight.

So, she attempted the 15-minute rule. For a few weeks, she worked out 15 minutes a day, twice a week. Then, she started going to the gym three, then four, then five days a week. She discovered she enjoyed it and before she realized it, she was exercising for 60 minutes.

I vowed to do my at-least-15-minutes workout five days a week. Once the habit was made, I was able to stick to it, Kohanim said. I work out in the morning before I am exhausted from teaching and tutoring.

While exercise helped her transform her body, making better choices when it comes to food made the biggest difference. When she first started, she simply tracked her calories. Now, Kohanim follows a macros diet, where she counts macronutrients, which include carbs, protein and fat, to make healthy meals. Its a different way of tracking what you eat.

People don't realize just how much of weight loss is what you eat. The truisms are truisms because they are surprise, surprise true, she said.

When Kohanim hit plateaus during her weight-loss journey, she'd try different types of exercise.

She faced challenges when shedding pounds and transforming her life. But when she felt frustrated or hit plateaus, she asked for help.

I felt discouraged all the time, but that's when you reach out to your network. You seek out motivation, she said. People admire perseverance, and they will root for you when you feel discouraged.

In two years, Kohanim lost 70 pounds and now weighs 120 pounds, a weight she has maintained for over a year. While shes happy with her body, she is also pleased by her emotional changes.

Before this journey, I felt like my weight was all a product of my own laziness. I worked out to punish myself for that laziness. It wasn't until I started viewing my weight as a health issue, that real transformation took place, she said.

Kohanim provided tips for others hoping to shed weight and become healthier:

While Kohanim works out by doing HIIT training, cardio and weight lifting, her weight loss started simply by tracking what she ate.

It really is 80 percent kitchen, 20 percent gym, she said.

Start by realizing that you are worthwhile that any time you take for yourself: working out, food-prepping, hiking in the woods is not being selfish. It is how you ensure that you are here for a long enough time to take care of those people you constantly sacrifice yourself for, she said.

Kohanim has maintained her 70-pound weight loss.

By including more healthy foods to your diet, people are less likely to turn to junk food.

Consciously eat five cups of veggies a day add them to your diet. Then you will have less room for the other stuff, she said.

It feels frustrating when the number on the scale goes up instead of down. Or you havent lost any weight in weeks. But asking for support can help.

Don't be afraid to tell people that you are struggling. That's okay. They aren't going to condemn you for it, she said. You'll be amazed at how many people will reach out to encourage you.

After the body becomes familiar with certain activities, it slows the metabolism, Kohanim said. So, when long distance running didnt seem to have the same impact on her body, she tried different workouts.

I had to change it up. I had to cut my cardio back and scale up my weight training, she said.

For more inspirational stories, check out our My Weight-Loss Journey page.

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Losing weight is hard. Slow and steady effort always wins the weight-loss race, but what happens when youre committed, feel youre doing everything right and the pounds still arent coming off?

Take a look at these diet traps, which can sabotage even the best intentions. Making small changes in each of these areas can make all the difference between frustration and long-term weight-loss success.

While you might feel sweating is a good index of calories burned, its the intensity and duration of your activity that makes a difference. A brisk 15-minute walk burns about 100 calories, while a leisurely stroll for 30 minutes burns about the same amount. Studies show most people overestimate the calories burned from activity and underestimate calories consumed. Calories in versus calories out does work for weight loss, but make sure youre being realistic in figuring both of these out. Try an app of your choice for better accuracy.

The best first step for any weight-loss plan is swapping out empty calories for simply prepared, healthy foods, but its not the only one. While its a great start to swap out butter for olive oil, all fats have about 120 calories per tablespoon. Whole wheat pasta is a fiber-rich choice, but has the same calories as regular white pasta. Awareness of calories per serving, as well as nutrients, is a win-win for weight loss.

For healthy people, eating around three times a day is sufficient for maintaining metabolic stability. Snacking is optional, but not necessary. The idea of fueling all day long often causes people to eat more calories. Some studies show cutting out snacking altogether boosts weight loss. Pre-plan your eating for the day and choose whether you want to eat three times a day or save part of the meal to snack on later. Eating just a few times a day also supports a better sense of recognizing true hunger and fullness, an important part of any weight-control plan. When it comes to how often to eat, one size does not fit all figure out what works best for you.

We often give ourselves permission to overeat healthy foods that are rich in nutrients and calories. But if youre trying to lose weight, its all about healthy calorie-dense foods in moderate portions. The struggle with portion control is among the top reasons even the best designed weight-loss plan can stall. While most vegetables are a go-to free food for eating, just one handful of almonds is around 150 calories, and half of an avocado has around 160 calories. Learn to barter and limit your higher-calorie, nutrient-rich foods to jump start your weight-loss effort.

Eating for reasons other than hunger is a universal problem. When emotions or stress sneak in, its easy to get off track and overeat. The word stressed spelled backwards is desserts! Its essential to address the causes of stress and emotional eating, and figure out ways to manage your diet plan at these challenging times. Emotional support is a big part of success.

Madelyn Fernstrom, PhD, is NBC News Health and Nutrition Editor. Follow her on Twitter @drfernstrom.

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Baby Boomers and Gen X like to fault millennials for complaining about, well, everything, but it looks like 20-somethings finally have some ground to stand on with one big gripe: It's harder now than ever before to lose weight. And before you let mom and dad tell you it's because of what else? social media, think again. Those #foodporn photos kids these days post all the time aren't doing the damage. (At least, there's not a study on that yet.)

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According to researchers, even if you work out as much and eat the same amount as people did in the '70s and '80s, you're not going to get a summer bod nearly as easily. After comparing weights of people with the same lifestyles and similar food intake in 1988 and 2006, they saw that the latter group had a BMI 2.3 points higher than the first group. They go on to hypothesize three reasons why this is so.

For starters, there's the fact that we're exposed to a lot more chemicals than folks have been in the past. A recent, separate study found that one-third of fast food packaging contains harmful additives, but products you find in grocery stores can have them, too. Things that fall under that umbrella include pesticides and flame retardants, and they can alter your hormones, affecting the way you put on weight. Prescription drugs are also to blame, researchers say. Doctors hand out more scripts for antidepressants, which are often linked to weight gain.

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But the third assumption might be the most upsetting because there's literally nothing you can do about it. Americans' microbiomes, the army of bacteria in your gut, have altered since the '80s. This is not necessarily new: Humans' microbiomes have been changing since ancient times. Even so, the changes in the past few decades have made us more prone to weight gain and obesity. It might be all the meat we're eating at last, a case for Meatless Mondays!) or the artificial sweeteners that clog so many foods.

Unfortunately, it looks like all those out-of-our-hands factors are majorly bumming out Americans. Many overweight people have stopped even trying to shed pounds. In March, researchers analyzed health surveys conducted between 1988 and 2014 by the U.S. government and noticed the percentage of people who said they were trying to slim down dropped from 55 percent in earlier years to 49 percent.

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As a high performance diet and lifestyle coach, I get asked all the timeWhat books do you recommend to lose weight?

My response? Well, its not what youd expect.

There are a few books that, among a sea of others, I view as essential must reads for anyone looking to cultivate a new mindset and deepen awareness. Approaching this whole dieting thing from a new perspective, you will understand that success goes far beyond the food you eat.

I suggest you start with these books and you will learn how to lose weight (even though they teach nothing about weight loss):

Meditations by Marcus Aurelius Aurelius was one of the great emperors of Rome, known to many as the Philosopher King. But despite being the most powerful man in the known world, he struggled with all the same things you and I do. This book, which was never supposed to be published, is a journal of his thoughts on struggle, adversity and dealing with pain. Its a cornerstone of Stoic philosophy, which can help you detach from lifes less important things (like messing up one night on your diet) and puts all of life into perspective. As a practicing Stoic, I recommend this book to anyone embarking on a new endeavor in life.

Mindset by Carol Dweck Mindset is a simple idea discovered by Stanford University psychologist Carol Dweck in decades of research on achievement and successa simple idea that makes all the difference. In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. Theyre wrong. In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work. A growth mindset creates a love of learning and a resilience that is essential for great accomplishment and success at any endeavorincluding your diet! Teaching a growth mindset creates motivation and productivity in the worlds of business, education, and sports. And now, it will enhance your relationship with food and yourself. When you read Mindset, youll see how.

The Power of Habit by Charles Duhigg Pulitzer Prizewinning business reporter Charles Duhigg takes us to the cutting edge of scientific discoveries that explain why habits exist and how they can be changed. The key to being successful at just about anything is understanding how habits work. As Duhigg shows, by harnessing this new science, we can transform our health and our lives.

The Art of Learning by Josh Waitzkin Waitzkin is the chess prodigy about which the movie Searching for Bobby Fischer was created. Hes also a world champion martial artist. In this book, he breaks down everything hes discovered about how to learn more quickly and how to go from average to elite in any discipline. He explains in clear detail how a well-thought-out, principled approach to learning is what separates success from failure. Waitzkin believes that achievement, even at the championship level, is a function of a lifestyle that fuels a creative, resilient growth process (hello growth mindset!) Rather than focusing on climactic wins, Waitzkin reveals the inner workings of his everyday method, from systematically triggering intuitive breakthroughs to honing techniques into states of remarkable potency, to mastering the art of performance psychology. Through his own example, Waitzkin explains how to embrace defeat and make mistakes work for you. This is so important as you learn how to master a new lifestyle and your diet: making mistakes is part of the process, so grow comfortable being uncomfortable!

Mastery by Robert Greene The book crystallizes lessons from the worlds most prolific artists, scientists and entrepreneurs, then distills their teachings into actionable insights that you can directly apply to learning the process of mastering your diet. I like to think of healthy living as a skill that you can train. Just like a new piano player who wants to learn how to play the piano, if shes serious shes going to recruit the instruction and discipline of an expert, and every day shes going to show up and move her fingers up and down the keys, take instruction, learn how to read the music, and develop a new language internally to relate to the piano. Thats exactly how were going to approach your diet. Like learning the piano. Which is why understanding the path toward mastery is crucial to your learning.

Deep Work by Cal Newport Taking all the above books into account, Newport, a PhD professor at Georgetown (represent!), synthesizes the concept of focus. Why is it that some creatives and professionals can get volumes of work done at a high level, while others can barely struggle to get anything done at all? Does all of society just need more Adderall, or are we misunderstanding some fundamental ideas about focus? Cal goes deep. Theres only so much time, attention, money, and energy we have to spend on lifes pursuits. Success requires effort and concentration, and thats not a bad thing. Better to spend your resources and energies on what you really care about, like mastering your diet and repairing your relationship with food.

The Untethered Soul by Michael Singer Who are you? When you start to explore this question, you find out how elusive it really is. Are you a physical body? A collection of experiences and memories? A partner to relationships? Each time you consider these aspects of yourself, you realize that there is much more to you than any of these can define. Spiritual teacher Michael Singer explores the question of who we are and arrives at the conclusion that our identity is to be found in our consciousness, the fact of our ability to observe ourselves, and the world around us. By tapping into traditions of meditation and mindfulness, Singer shows how the development of consciousness can enable us all to dwell in the present moment and let go of painful thoughts and memories that keep us from achieving happiness and self-realization. Remember this and remember it forever: you are not your thoughts inside your head, you are the witness behind those thoughts.

There you have it!

I hope a few of these pique your interest. I invite you to dedicate some time to your growth this summer. Books are a great way to start.

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Photo credit:Getty Images

Daniel is the CEO of EvolutionEat, where he'll teach you how to master your diet, stop overeating, and take control of your health.

Daniel is exceptionally good at high performance coaching, as it pertains to diet and lifestyle. As a world class motivator, lifestyle designer, and dietary strategist, he specializes in unpacking motivation, disentangling emotions and distractions from intentions, and getting to the bottom of what really influences our choices.

Sign up today to access his free, 3-hour online training program designed to help you master your diet once and for all. Follow him on Facebook and Instagram.

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