Tag Archives: protein

All Or Nothing Behavior with Weight

When people feel frustrated with their weight or are faced with health issues that are worsen by their weight, they tend to make goals that are ‘all or nothing’.  Typically, this avenue of pursuit doesn’t end with you achieving your weight goal.

If you were making decisions involving a business, you would never decide to set goals that could not be attained; why do it with your weight?  

A more realistic, doable course of action for your weight is better.  

There are a lot of changes that can be made to improve your weight and health:

Ditch soda for quenching and refreshing choices

such as fruit/herb infused water, or brewed and chilled green tea.  I use lemon green tea, apple spice tea and dandelion tea (to soothe tummy troubles). I brew all three in a mug. Cool and add to 32 ounces of water. A squeeze of fresh lemon is wonderful as well.

Eat the foods you like, but tweak them over time toward lower salt, fat and sugar.  

This mindset allows you not to feel deprived and forced to eat foods you don’t like.  Portion control and frequency of consumption are important if you want to see your weight drop.  Over time, you will see your attraction to fried, over salted and sugary items reduce along with your weight.  

Eat at home more than you eat out.

Between the dreaded (but delicious) bread basket and not being in control of the ingredients or process of cooking, eating in restaurants can hinder your weight goals.  Cooking at home gives you the opportunity to try new recipes and to be in control of fats and ingredients.  

Take a cooking class, watch healthy cooking ideas on FoodNetwork, or visit my healthy food boards on Pinterest

Ignite a passion for flavorful, energizing foods. Many find using a healthy meal delivery service such as Hello Fresh delivers diet-conscious dinners for $11.50 per portion to your door for you to cook.

Make sure your plate is 1/2 full of veggies, 1/4 protein (non meat varieties work well), and 1/4 full of complex carbs (quinoa, brown rice, whole wheat pasta, sweet potatoes, etc.) at meals.  

Fresh fruit versus fruit juice is an easy change.

Snacking mid afternoon helps you avoid vending machines and drive thru windows.

I enjoy cottage cheese, 15 almonds with a string cheese, apples and a slice of sharp cheddar, Greek yogurt, or 2 hard boiled eggs and find them very satisfying.

Get your rest.

A lack of sleep can raise your cortisol levels (fight or flight hormone), which can lead to belly fat.  Evaluate your bedtime rituals if you have trouble falling asleep.

  • Disengage from electronics
  • educe stress with a bath or
  • reading all help signal that your brain needs to disengage and rest

Laughing and Gratitude

It may seem irrelevant, but laughing and being grateful can effect your weight. A constant state of stress and depression can keep you stuck at your weight. Look at what improves your mood, or ask for help if needed.

Being unhappy with your weight can be a vicious cycle of binge eating, rollercoaster weight loss and general unhappiness. Let’s work together to find a more permanent, health-oriented way.

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A Taste of Fall

Fall speaks to sitting in front of a warm fire with a mug of warm tea or cider. Unfortunately, it is often paired with calorie dense foods that pack the pounds on and make you want to wear giant sweaters. Continue reading

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Face-off Between America’s Favorite Vegetables

Getting kids to eat their vegetables in many households can be a challenge. The ageless favorites are corn and peas, but which is healthier? Continue reading

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Key Foods for Getting Your Daily Protein

If you are trying to reduce your meat intake, you are a vegetarian, or a vegan there are ways to keep your daily protein intake at an adequate level.

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Eating Whole Healthy Foods Helps In More Ways Than One!

At Paula’s Healthy Living we often discuss the health and weight benefits to cooking and eating whole foods versus processed foods. Processed foods are loaded with fillers, salt, sugar and hydrogenated fats to add flavor and extend shelf life. Continue reading

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Is Peanut Butter As Healthy As You Think?

When I was growing up in the 70s, the United States saw peanut butter as the solution for farmers’ money issues, and the nutritional cure for all grade school kids. Fast forward to today and nut butters are not what they used to be, but are they better? Continue reading

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Is Your Greek Yogurt As Healthy As You Think?

You’re trying to make all the best choices which will lead to more energy, better health and achieving the weight goals you have in mind for yourself.  You choose whole foods over processed.  You drive past the carry-out window to make your meals at home.  You give up or reduce soda and designer calorie-bomb coffee drinks for green tea, flavor-infused water or plain water.  You add high quality dairy products as well as whole grain carbohydrates.  But wait!  Your Greek yogurt choice may not be the protein-rich, high quality product it’s advertised to be.  This is where a bit of research and due diligence comes in handy. Continue reading

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Weight Loss Study Shows Importance of Portion Control

For many years, sports science studies have stressed that varying amounts of fat, protein and carbohydrates are the key to weight loss. A January, 2012 article in the Wall Street Journal challenges those long standing beliefs. Continue reading

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The Many Benefits of Whey Protein

Whey protein is an important way to stimulate the way cells build proteins as you age. 

According to the American Journal of Physiology, Endocrinology and Metabolism (Feb., 2012), whey protein helps increase muscle mass after exercise, but it also helps with sarcopenia.  Sarcopenia is the decrease in muscle mass that comes with age.  This process can create a decrease in quality of life, and even premature death.  Whey protein stimulates the protein synthesis that helps to preserve muscle mass.  According to the study, daily consumption of at least 35-50 grams of whey protein will prevent muscle loss. Continue reading

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