According to the Merriam-Webster dictionary, a rut is a track worn by a wheel or habitual passage. It becomes so worn, that once something goes in, it’s hard to get out.

Apply this to your fitness and nutrition goals, but stop thinking about “ruts” as bad habits. Instead, ingrain some good ones in your head. Replacing unhealthy routines with positive ones is hard, and it is a process – but once you do, the rewards are endless.

Here are a few ideas to get your started.

• Exercise every day.
• Take the stairs; always avoid the elevator when stairs are an option.
• Let the other car take the close spot. Not only is this friendly, it forces you to take a few extra steps.
• Drink water at every meal.
• Eat a vegetable at every main meal of the day.
• Stretch when you wake up and before you go to bed.
• Snack on almonds and light string cheese, or something similar and well-balanced.
• Eat the same thing for breakfast, if it’s balanced and appropriate for your goals.
• Don’t eat after dinner, unless you have a balanced, portion-controlled snack.
• Write down what you eat, as you eat it.
• Read, breathe deeply, or take a warm bath at the end of your day to help you relax.
• Avoid “cleaning your plate.”
• Drink green tea instead of coffee in the afternoon (one I am working on!)
• Do a series of planks or pushups before bed.

These “ruts” are lifestyles, habits and patterns that only get more deeply engrained with time. Remember from the definition above … going over and over the channel makes a deeper rut. Practicing these habits and holding yourself accountable through journaling, telling someone or using a tracking system is the best way to get stuck.

Don’t forget to have a reward system in place –  even if the reward is just to feel better. Record that, reflect on it and get stuck in some healthy ruts!

I recently read an article by the American Sociological Association about a study from the 90s regarding the frequency of sexual intercourse and how it correlates to traditional household chores.

“Sex and housework are still key aspects of sharing a life, and both are related to marital satisfaction and how spouses express their gender identity,” said Julie Brine, co-author of the study. Brine is of the opinion that the relationship between housework and sex hasn’t changed all that much since the study was conducted, and I definitely agree.

Data was collected from 4,500 heterosexual couples. They reported having sex an average of five times a month. Couples in which the woman took on the traditional household chore role had sex 1.6 times more often.

The study found that while more men may be cooking and cleaning, they aren’t necessarily getting more sex. Fellows who smell like fresh cut grass and motor oil – typical male duties – actually have more sex than their laundry-doing counterparts.

The study determined that while society has changed in terms of who does what around the house, the more traditional and historically gender-specific duties are still prevalent in organizing a marriage. In my line of work, we might view this as men trying to seduce their wives. By doing manly things, husbands appear more attractive from a biological standpoint.

But men, don’t stop scrubbing toilets and cooking dinner just yet. The study also found that marital relationships were viewed as more satisfying overall when men helped out with traditional female duties. Refusing to help caused martial conflict and dissatisfaction.

It just goes to show, couples must work cooperatively – whether in a traditional sense or more modern – to maintain household order and keep their sanity. Every couple is unique, so find what works for you. Husbands and wives can benefit from asking themselves, “What about my partner’s willingness to help with chores is attractive?” Now take that and run with it!

Simply in terms of weight loss, in most cases, I agree: Eating fewer carbs is likely helpful. Carbohydrates themselves aren’t to blame, but the issue is that most people eat too many and/or the wrong kind. Take sugar, for example, a carbohydrate we eat too much of.

Weight loss requires that more calories be burned than are eaten. Does that mean that you can eat whatever you want as long as you exercise enough?  Not exactly, and especially not if you want to stay lean.

Retaining muscle (aka staying lean) is important, even for those looking to lose weight. Because unfortunately, not all the weight a person loses is fat – some is water, some is muscle.

To minimize muscle loss, you need to eat enough of the right calories and drink plenty of water. Calories come from carbohydrates, protein and fat. If a person eats more lean protein, he or she has to eat less of something else, ideally less sugary carbs and unhealthy fats. Lean protein helps keep us feeling full and gives us energy. Keep in mind that whole grain carbohydrates and healthy fats can aid in fat loss and help maintain a healthy metabolism in the long term.

Below is a plan almost anyone can follow. It tracks a day in which 30 percent of my calories come from protein, 41 percent from carbs (mostly whole grain) and 29 percent from healthy fats. I used Livestrong.com to track my food and found that I ate 1,919 calories and 142 grams of protein. I also did a thirty-minute workout and drank about 96 ounces of water.

To determine how many calories, carbs, protein and fat to eat, consider your gender, size, age and activity level. Following the 30 percent guideline, here are a few caloric examples:

• If you eat 1,400 calories a day, get 105 grams of protein
• 1600 calories:  120 grams of protein
• 1800 calories:  135 grams of protein
• 2000 calories:  150 grams of protein

Breakfast

• Oroweat whole wheat English muffin
• 2 teaspoons JIF natural peanut butter
• 1/2 cup egg beaters, scrambled
• ¾ cup Special K with strawberries and 1/4 cup light soy milk
• 2 oz Dannon Light and Fit yogurt
• Coffee with 2 tablespoons fat-free half and half

A.M. snack, post workout

• Dark chocolate peanut butter Greek yogurt bar
• ½ oz of almonds

Lunch

• Flatout wrap with one pouch Sweet and Spicy Tuna by Starkist
• Babybel light cheese wheel
• ½ oz pretzel crisps (about 5)
• 16 oz latte with skim milk

Afternoon Snack

• ½ cup 2% cottage cheese
• Quaker Caramel Corn Rice Cake

Dinner

• 6 oz baked salmon
• ½ cup quinoa and brown rice blend
• 2 cups baby spinach
• ½ cup cherry tomatoes
• 2 tablespoons fat-free feta cheese
• ¼ avocado, sliced
• 1 tablespoon low-fat vinaigrette dressing

Evening Snack

• Small slice of banana bread, homemade with whole wheat flour

*Note that people with certain diseases, such as kidney dysfunction, should not increase their protein intake. And anyone who increases their protein consumption should also increase their fluid intake. Drink at least 64 to 80 ounces each day.

The personal trainer in me teaches people to eat for function, to treat food as fuel and nothing more. But I love ice cream. It makes me feel happy, satisfied and like I’ve treated myself. As a dietitian, I was trained to teach people that food DOES provide for psychological needs and that all food can be enjoyed in moderation.

My favorite ice cream is from Culver’s, with eCreamery coming in a close second and YoZone’s frozen yogurt in third. (Yes, frozen yogurt counts!) These aren’t my favorites because they’re healthier (and they’re not) but because I truly enjoy the experience they create — My kids can sit on the stools in the heart of Dundee, which feels a world away from our west Omaha home. People are friendly and fun music plays in the background. In that moment, I’m happy.

And it’s important to draw the line at that moment. Let me explain.

Experiencing food is different from devouring it and going into a “food coma.” If you enjoy food, and it makes you truly happy, then great. If you need food to be happy and it controls you, not so great. Draw the line at enjoyment, don’t let yourself need food.

Here’s what I suggest next time you’re looking to indulge: Taste it, smell it, enjoy how it looks, eat it slow, make it last and enjoy the company you’re in. You can even use a sample spoon to make it last longer. Remember, it is food and you are human. You have more control than you think.

Enjoy and appreciate every second of the experience. Don’t do this with every bite of every meal or it won’t seem so special. But when it comes to a little splurge, really make it count. This rule is better than the cliché “everything in moderation,” trust me.

Adrenaline makes the heart beat faster, testosterone and estrogen keep the genders interested in each other, but oxytocin takes the cake as the hormone most associated with love.

This neuropeptide consists of nine amino acids made in the pituitary gland near the brain. It’s released naturally in pregnant women to advance labor and works so well that doctors will even give a dose if baby is ready to come out but lagging behind. Oxytocin is also released when moms nurse their young, causing a strong emotional bond between mother and baby. The more oxytocin mom makes, the greater the emotional closeness.

Men and women also release oxytocin when sexually stimulated, leading to the same nurturing emotion that a mother feels for her baby when nursing.

Last year, further proof was provided about oxytocin’s ability to hold relationships together. A research team in Germany decided to test the strength of the oxytocin bond using a nasal spray of the hormone.

Eighty-six heterosexual men were given either the oxytocin spray or a placebo spray. Then, an attractive researcher approached each man, standing about 24 inches away. She moved one or two steps closer and then further back. The men were asked to judge when the attractive woman was at an ideal distance vs. when she was close enough to make them feel “slightly uncomfortable.”

The researchers suspected that those receiving oxytocin would be prone to welcoming the woman closer. But the results showed something else.

Men who were in monogamous relationships (married or with steady girlfriends) and received the oxytocin spray preferred to keep a greater distance between themselves and the attractive researcher. They stayed four to six inches further away than those who received the placebo and those not in a relationship.

This research suggests that oxytocin is capable of protecting the bond between Romeo and Juliet – or at least help spoken for test subjects avoid the temptation of an attractive researcher.

Knowing this, there are still more questions about oxytocin that have yet to be answered:

• Will monogamous women also find that oxytocin strengthens their relationship bond, even if tempted?
• If oxytocin is released in people whose object of affection is pornography, is that bond strengthened, too?
• Should oxytocin be prescribed to help strengthen marriages?

We’ll keep a look out for these answers and more as we continue to learn about the science behind love.

And if you’re an excited new gym-goer, having the urge to try everything right away (even without proper training) isn’t out of the ordinary. After all, that’s why you signed up, right – to get healthy, lose weight, maybe gain some muscle?

It’s awesome to challenge your fitness, but getting ahead of yourself without understanding PROGRESSION is a great way to set yourself up for injury. Proper progression refers to increasing your workout intensity at the right pace over time  – keeping yourself challenged, without overdoing it

Our bodies are more than capable of accomplishing amazing things. If you train efficiently, not only will your body gradually perfect the movement mechanics, but your strength will increase as well. You’ll get the best results in the least amount of time – key words here – without injury.

Remember these tips if you’re in the middle of, or thinking about, increasing the intensity of your workout.

Document every workout. Comparing each one will allow you to track how much improvement you’ve made over how much time. Be happy with your progress, even if it’s small. It will add up over time.

Videotape your technique. This is great for people who are learning new and more complex exercises. Focus your attention to the small mechanics. This will help you safely master the move. Keep in mind that watching someone exercise is NOT the same as actually studying your own movements.

Quality over quantity. Be wary of exercises that feel really hard to complete. There’s a chance you’re not really working that hard, but rather your movements are just inefficient. It’s better to do five high-quality pushups than 50 sloppy ones. Work on turning that five into six, seven and so on. Eventually you’ll be able to complete 50 QUALITY pushups.

Practice makes perfect. Don’t be discouraged when amping up your workout seems too hard. Your body just needs some time to educate muscles that are unfamiliar with new movements. Constant repetition will take you to the next level.

Listen to your body. Go ahead and kick up your workout, but do so when your body is ready. Put in the effort, but remember to let nature takes it course. If you’re interested in learning some modifying techniques (moves that mimic traditional exercises but with an easy twist) don’t be afraid to reach out to fitness instructor.

This is the one day of the year solely focused on couples and making your significant other feel special while professing your love and affection. But what about all the singles out there?

Having spent quite a few Valentine’s Days single myself, I’ve learned it can mean different things for everyone – from loving the holiday, going out and meeting new people, to having a Die Hard marathon with my dog on the couch.

I’ve provided therapy to singles and couples, and I’ve come to the conclusion that singles fall into one of three categories on Valentine’s Day. Let me explain and share some ideas for anyone flying solo on February 14.

Single and happy. This group has no expectations for Valentine’s Day. They often affirm their choice and are OK with not being in a relationship. They enjoy the holiday by going out to dinner with friends or spending time with family. The day will go by like it’s not a big deal. This guy or gal can get their friends together and head to the Old Market, hit up happy hour or get everyone together at Dave & Busters to just let their inner child out.

Single and ready to mingle. These people aren’t in a relationship but want to be. They’re looking for love and know what they want. Their main goal on Valentine’s Day is to find Mr. or Mrs. Right (or Mr. / Mrs. Right Now). This group of singles could hit up Flirt Fest, a speed dating even put on by Omahalove.com. This can be a great way to meet a lot of people in a short amount of time.

Single and unsure. These singles could be recently divorced, just out of a long-term relationship or even widowed. They’re not quite sure if they’re ready to date or even put themselves in a networking situation. This category can often be the most difficult. If you’re in this group, know that it’s OK to grieve and process the loss. Regardless of how you became single, allow yourself to experience the five stages of grief: denial, bargaining, depression, anger and acceptance. This is critical in being able to move forward.

In the case of a breakup or a divorce, think about what you’ve learned. This will give you a better idea of what you want in your next relationship. There will be many future Valentine’s Days in which you’ll feel more in control. Just use this one for self care and keeping the focus on YOU!

• Book a massage at a local salon and get pampered for the day.
• Cook your favorite meal or order take-out from your favorite Chinese restaurant.
• Have a good cry if you need it. This is where my Die Hard marathon comes into play.
• Maybe you even catch the fifth Die Hard movie in theaters with a close friend.

Valentine’s Day means a lot of different things to a lot of different people. Just remember February 14 is what you make it – no longer a couples’ holiday unless you want it to be. So Happy Valentine’s Day … or … Happy Just Another Day of the Year!

I certainly have concerns about putting guns in closer proximity to our children, since the absence of guns from their homes and communities has been proven the most effective way of preventing firearm-related injuries within this age group.

And while the conversation about gun control is long overdue, I feel compelled to point out that there is a more important discussion when it comes to arming teachers.

Far less controversial and already proven “arms” exist, and we actually know a lot about what works when it comes to ensuring our children stay safe and healthy while at school. Here are a few ideas.

Books. Helping children grow up with a love of reading in a literacy-rich environment is crucial for their future success and well being. Every educator and pediatrician I’ve met agrees – children must spend their first few years of school learning to read in order to spend the rest of their lives reading to learn. The sad fact is that far too many child care settings and elementary schools lack the books (or the budget) needed to make this happen. And Omaha is not immune to this problem.

Breakfast. As the co-author of Food Fights, a book that offers solutions to kid-related nutritional challenges, it should come as no surprise that I believe that good nutrition (all day every day) is essential for kids. It’s needed for physical health, concentration and the ability to learn. The fact of the matter is, hungry children simply don’t learn as well as others. So it’s time to ask the tough questions: How do we provide all children, especially those who are disadvantaged, with a nutritious breakfast?

School nurses and other health professionals. Our health and ability to learn are inextricably intertwined, especially in our children’s earliest years. Unfortunately, budget cuts often leave our schools with little, if any, access to a school nurse or other health professional. Even fewer child care centers have this much-needed access, despite the existence of clear justification for these health consultants.

Vaccines and other germ-fighting tools. Making sure children and teachers are fully vaccinated is so important. This also means insuring measures are in place to limit the spread of infection and missed school days. We need to arm our teachers not only with paper and pencils but with vaccinated children, cleaning supplies and disinfecting procedures. Access to hand washing sinks, soap, hand sanitizer, bleach water and/or disinfecting wipes are small investments that can yield big returns.

Children who are ready to learn. Key words here: When they enter kindergarten. We have irrefutable evidence that proves investing in early childhood and a strong foundation is hugely important for safety, health and lifelong well being. We also know this foundation must be laid in the earliest years of a child’s life – well before he or she enters kindergarten. That’s why efforts such as First Five Nebraska and Educare are so crucial.

Does that make everything alright?

Over the past decade, 35 states, including Nebraska, have enacted “apology laws” to support open and honest communication between health care providers and patients. Saying “I’m sorry” comes with some benefits and risks. Here’s what we’ve learned thus far.

There are two types of doctor-patient apologies recognized by the law. The first, involves no admission of guilt. It’s the two words, “I’m sorry…,” leaving implications unknown. Such an apology could mean, I’m sorry you’re hurting, I’m sorry this happened or I’m sorry I got caught. This type of apology is used sincerely by clinicians to express sympathy regarding an unanticipated outcome. The words are specifically chosen to avoid taking blame.

The second type is an honest disclosure of an error. This is the heartfelt apology admitting the wrong. “We made a mistake, and we regret the suffering it has caused. We’re sorry.”

There are three keys to an effective apology. A noble apology is more than words, and these principles are needed for “sorry” to mean it. Make restitution. Act respectfully. And learn from the error.

Most states’ apology laws prevent expressions of sympathy from later being used in malpractice lawsuits. However, if fault is admitted, the law does not protect the doctor from having the actual admission of fault being brought up. For good or bad, Nebraska’s apology law follows this design.

Several states go even farther to protect clinicians who make an apology and admit fault. In these states, their words cannot be used against them if legal action is taken.

The University of Michigan Health System has become a leader in responding to medical errors. Their self-described Michigan Model has reduced malpractice claims and awards to the plantiff , and more importantly, prevented future mishaps. This model follows the same three principles:

• Compensate those harmed if mistakes led to an injury.
• Support the health care professionals who provided reasonable care.
• Improve patient safety by learning from the problem.

It’s important for the medical community to keep exploring and how to make the best of them. For another take on the issue, here is a New York Times Op-Ed video on physician apologies.

VIDEO: Can you count how many times David Tennant (The Tenth Doctor) says “sorry” in 2:19 minutes?

Maybe it was the penicillin mistakenly prescribed despite a documented allergy. Or an operation on the wrong side of the body. Or a misinterpreted blood test. The clinician says to the patient, “I’m very sorry that things did not go as expected.”

Does that make everything alright?

Over the past decade, 35 states, including Nebraska, have enacted “apology laws” to support open and honest communication between health care providers and patients. Saying “I’m sorry” comes with some benefits and risks. Here’s what we’ve learned thus far.

There are two types of doctor-patient apologies recognized by the law. The first, involves no admission of guilt. It’s the two words, “I’m sorry…,” leaving implications unknown. Such an apology could mean, I’m sorry you’re hurting, I’m sorry this happened or I’m sorry I got caught. This type of apology is used sincerely by clinicians to express sympathy regarding an unanticipated outcome. The words are specifically chosen to avoid taking blame.

The second type is an honest disclosure of an error. This is the heartfelt apology admitting the wrong. “We made a mistake, and we regret the suffering it has caused. We’re sorry.”

There are three keys to an effective apology. A noble apology is more than words, and these principles are needed for “sorry” to mean it. Make restitution. Act respectfully. And learn from the error.

Most states’ apology laws prevent expressions of sympathy from later being used in malpractice lawsuits. However, if fault is admitted, the law does not protect the doctor from having the actual admission of fault being brought up. For good or bad, Nebraska’s apology law follows this design.

Several states go even farther to protect clinicians who make an apology and admit fault. In these states, their words cannot be used against them if legal action is taken.

The University of Michigan Health System has become a leader in responding to medical errors. Their self-described Michigan Model has reduced malpractice claims and awards to the plantiff , and more importantly, prevented future mishaps. This model follows the same three principles:

• Compensate those harmed if mistakes led to an injury.
• Support the health care professionals who provided reasonable care.
• Improve patient safety by learning from the problem.

It’s important for the medical community to keep exploring and how to make the best of them. For another take on the issue, here is a New York Times Op-Ed video on physician apologies.

VIDEO: Can you count how many times David Tennant (The Tenth Doctor) says “sorry” in 2:19 minutes?

Maybe it was the penicillin mistakenly prescribed despite a documented allergy. Or an operation on the wrong side of the body. Or a misinterpreted blood test. The clinician says to the patient, “I’m very sorry that things did not go as expected.”

Does that make everything alright?

Over the past decade, 35 states, including Nebraska, have enacted “apology laws” to support open and honest communication between health care providers and patients. Saying “I’m sorry” comes with some benefits and risks. Here’s what we’ve learned thus far.

There are two types of doctor-patient apologies recognized by the law. The first, involves no admission of guilt. It’s the two words, “I’m sorry…,” leaving implications unknown. Such an apology could mean, I’m sorry you’re hurting, I’m sorry this happened or I’m sorry I got caught. This type of apology is used sincerely by clinicians to express sympathy regarding an unanticipated outcome. The words are specifically chosen to avoid taking blame.

The second type is an honest disclosure of an error. This is the heartfelt apology admitting the wrong. “We made a mistake, and we regret the suffering it has caused. We’re sorry.”

There are three keys to an effective apology. A noble apology is more than words, and these principles are needed for “sorry” to mean it. Make restitution. Act respectfully. And learn from the error.

Most states’ apology laws prevent expressions of sympathy from later being used in malpractice lawsuits. However, if fault is admitted, the law does not protect the doctor from having the actual admission of fault being brought up. For good or bad, Nebraska’s apology law follows this design.

Several states go even farther to protect clinicians who make an apology and admit fault. In these states, their words cannot be used against them if legal action is taken.

The University of Michigan Health System has become a leader in responding to medical errors. Their self-described Michigan Model has reduced malpractice claims and awards to the plantiff , and more importantly, prevented future mishaps. This model follows the same three principles:

• Compensate those harmed if mistakes led to an injury.
• Support the health care professionals who provided reasonable care.
• Improve patient safety by learning from the problem.

It’s important for the medical community to keep exploring and how to make the best of them. For another take on the issue, here is a New York Times Op-Ed video on physician apologies.

VIDEO: Can you count how many times David Tennant (The Tenth Doctor) says “sorry” in 2:19 minutes?

My passion, as what I like to call a health-centered dentist, is helping people achieve overall dental health. This means healthy gums, teeth, muscles of mastication and Temporomandibular joints – i.e. the entire oral system.

This belief is rooted in the philosophy that the mouth is an excellent indicator for whole-body health. Why?  Well, plaque (the yucky white stuff on and in-between your teeth) is made up of food particles, saliva and bacteria. The bacteria produces acid, causing teeth to decay (cavities) and gums to deteriorate (periodontal disease).

These harmful microorganisms then travel from your mouth throughout your body and are linked to cardiovascular disease and even infertility, according to the American Academy of Periodontology.

Take a look at the five tips below, all focused on improving your 2013 dental health.

Prioritize your cleaning appointments. If you’re prone to rescheduling, more than likely you’ve missed a few of your six-month check-ups. Unfortunately, the more you reschedule or miss your cleanings, the more likely you are to experience a dental problem. By keeping these simple visits, you stay accountable to your dental health.

No pain does not mean no problem.  Dental decay and periodontal disease pose a silent threat to your dental health. The nerves that cause dental pain are deep within teeth. By the time these nerves hurt, the restorative treatment is more extensive, more costly and requires more time in the dental chair.

Boost your energy the old fashioned way. That means a good night’s sleep and exercise. Energy drinks and soda sound like an easy way to pep up and get through the day, but they’re full of sugar. When sipped, they stick to your teeth and cause decay. So give your body what it really needs for energy: eight hours of sleep and a little exercise. Your teeth will thank you later.

When brushing, 2 is the magic number. Brush a minimum of two times a day, morning and night. Brush effectively for two solid minutes. It’s never too late to start.

Write down your dental goals. This tip works wonders for all goals in life because it makes them concrete – Your mouth is no exception. If your first goal is brushing for two minutes every night, write it down and stick it to the bathroom mirror. That little reminder will help you brush longer and stick to it.

So take the challenge, change some habits and reap the rewards. A healthier mouth means a healthier 2013. No one can care more about the health of your teeth than you do!