Tag Archives: stress

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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Family And The Holidays

I was blessed with two parents, who enjoyed and reinforced the importance of family traditions surrounding the holiday season. Christmas for my family was always held at my parents’ home with lots of wonderful food and laughter, and everyone in the family participating. Continue reading

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Tips For A Stress-Free Thanksgiving

Many people travel at the holidays and find their time for the holiday can be filled with laughter, good food AND stress!

Life’s stressors cause them to become irritable, short-tempered, or unable to concentrate on tasks. Others have interrupted sleep (trouble falling asleep or waking early in the morning with racing thoughts). Then there are those who react by eating junk food — and a lot of it! Continue reading

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Take A Type-2 Diabetes Diagnosis Seriously!

People are reluctant to change. Many people engage in a variety of defenses and excuses when faced with the diagnosis of Type 2 Diabetes. Unfortunately, ignoring the information isn’t an answer that will help or resolve anything. Continue reading

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Family And The Holidays

I was blessed with two parents, who enjoyed and reinforced the importance of family traditions surrounding the holiday season. Christmas for my family was always held at my parents’ home with lots of wonderful food and laughter, and everyone in the family participating. Continue reading

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Thanksgiving- A Time For Gratitude Or Stress? Or Both!

Many people travel at the holidays and find their time for the holiday can be filled with laughter, good food AND stress!

Life’s stressors cause them to become irritable, short-tempered, or unable to concentrate on tasks. Others have interrupted sleep (trouble falling asleep or waking early in the morning with racing thoughts). Then there are those who react by eating junk food — and a lot of it!

Some of these stresses are dumped upon us by societies’ Norman Rockwell’s’ expectations, your families issues about how to deal with one another as adults, or the unreasonable expectations we set on the holiday ourselves to create the ‘perfect memories’ for our kids.

Easing up on yourself over the holidays is important because the connection between stress and illness is real, says Simon A. Rego, PsyD, an assistant professor of psychiatry and behavioral sciences at Albert Einstein College of Medicine and associate director of psychology training at Montefiore Medical Center in Bronx, N.Y. As Rego explains, “Stress may weaken the immune system. Each cell contains a tiny “clock” called a telomere, which shortens each time the cell divides. To counter this effect, the body also produces an enzyme, telomerase, which protects the cell and prevents further shortening by adding more DNA to the end of the telomere. But under stress, the body pumps out cortisol, a hormone that suppresses this protective enzyme. The study found that people under chronic stress have shorter telomeres, which, researchers say, means they are more vulnerable to a host of ailments.”

Health effects of stress may cause serious health side effects. Take the effects of stress very seriously to reduce your risk of: Heart disease, including heart attacks. Digestive disorder flare-ups, such as symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s disease. (Try to stay true to the foods you know your body can process well). Immune disorders can flare-up if fighting multiple sclerosis or lupus. Anxiety, depression, and insomnia. If you already have a pain disorder such as arthritis, back pain, and muscle spasms, the pain may increase.

Keep your sleep routine as constant as can, or have control over. This means that staying up really late over the holidays and balancing it out by sleeping later than you typically do does not leave you rested, but rather dragging and lethargic.

Don’t forfeit your workout because your holiday schedule is super-busy. Take something off the list or get up earlier, to get at least 30 minutes of brisk exercise.  It increases your energy, but also helps your mood and tolerance for stress and possible family-drama.

Enjoy social holiday foods, but keep your portions moderate. Use smaller plates if faced with a buffet-display. Have a glass of water before you sit down, and don’t take seconds from your host if you don’t really want it.

I wish you all have the holidays that you desire, and if they aren’t going that way, change your direction and make them what YOU want.

Safe travels and happy bellies!

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Stress Can Be A Killer!

Chronic stress puts your health at risk, wreaking havoc on your mind and body.  Stress engages cortisol levels. Normally, it’s present in the body at higher  levels in the morning and at its lowest at night. Continue reading

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How to Control the Stress in Your Life

The schedule… that monster that seems to consume our lives.  Bringing us stress; raising our cortisol levels, making us feel tired and depressed.  BUT, there are tips that you can utilize to reduce that stress.  Here are a few of my favorites: Continue reading

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How Stress Can Sabotage Your Success with Good Health

I posted this article on stress when I first launched the Paula’s Healthy Living website. It’s one of my favorites so I wanted to share it with our new readers.

Everyone knows that stress is no fun. At the same time, many of us know that it comes whether you want it to or not! Chronic high stress can cause a myriad of negative health issues.  It increases cortisol levels, it can interrupt your sleep,  it can cause changes in your metabolism, and cause emotional issues. Continue reading

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How To Stop Your Bad Eating Habits

Bad eating habits are harder to lose, than good habits are easier to start.

1. When you pace your eating, your brain has time to register fullness and inform yourself to stop eating. It takes 20 minutes for the food you eat to make your stomach feel full. Mindfully put your fork down between bites. Use some of the tips from the portion control blog written recently such as using smaller plates, smaller utensils, and having a glass of water before every meal begins. Continue reading

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