Weight loss tips to help you achieve your Healthy Weight. Including grocery shopping, exercise and more.
When many people think of dieting, negative thoughts come to mind. It means giving up your favorite foods for a certain period of time … but it doesn’t have to be this way. Instead of thinking “diet,” think “lifestyle.” Consider: What do you want to do to improve your lifestyle?
A good way to go about this is gradually. It’s tough on your mind and your body when you completely uproot the lifestyle you’ve been grounded in. A good first thing to try is portion control. If you go out to eat, cut your burger in half first thing so that you know how much to allot yourself to eat. Take the leftover home for lunch tomorrow at work! If the cookies in the cookie jar are calling your name, limit yourself to one a day. Rejoice in the fact that you have self-control to only have one cookie instead of the whole jar. Oftentimes, we think that our minds are in control of our body but in reality, our stomach controls our body. By starting off limiting portion sizes, it will become easier to gauge when you’re actually full and will feel satisfied.
Along with portion sizes, cut out certain foods gradually. If you’re like me and LOVE grains, start out limiting your intake. Carbs can often leave you feeling hungry, which causes more weight gain from not feeling satisfied. Only have pasta once a week for dinner. Try mixing some greens in with your sandwiches. In time, you’ll be able to successfully limit your intake and will feel fuller longer.
Start changing your mindset from “I can’t do this” to “If I do this, I’ll be healthier.” We all want to live a long healthy life, but that’s easier said than done. If you start with your biggest weakness (your mind & thoughts), you’ll slowly begin to realize that this maybe isn’t as tough as you thought it would be.
Moral of the story: this process takes time. Be patient and be kind to yourself. You can do it!
Often we eat because we’re bored, lonely or sad. Instead of eating to deal with these emotions, try one of these 50 activities.
- Go for a walk
- Read a book
- Do a puzzle
- Go to the library
- Plant a garden
- Volunteer at a local animal shelter
- Reorganize your linen closet
- Call up a friend you haven’t spoken to in a while
- Try on some new clothes
- Plan a vacation
- Balance your checkbook
- Clean out your junk drawer
- Make a memoir
- Discover a new route to take
- Count your blessings
- Ride a bike
- Plan a birthday party
- Send a card to a friend
- Plan a date night
- Do that thing you’ve been putting off
- Get your hair cut
- Get a massage
- Give a massage
- Check your social media pages
- Rework your resume
- Sign up for a local fitness class
- Check in on your neighbors
- Write an appreciation note to someone special
- Write down memories from your childhood
- Organize your photos
- Get crafty!
- Learn an instrument
- Wash your car
- Chew some gum
- Soak in the tub
- Start planning your holiday shopping list
- Play cards
- Set up your future goal list
- Learn a new game
- Play with a dog or cat
- Plan out future meals
- Practice karate
- Learn how to woodwork
- Watch a comedy show
- Drink water
- Do some sit-ups
Millions of Americans make losing weight or getting healthy a resolution each year. Making a general resolution can be difficult to keep. For example, we all see the increase of attendance at the gym in early January as people are motivated to lose weight and get in shape. Then the end of January hits and the number of people at the gym drastically drops. It’s hard to keep goals that don’t fit with your lifestyle. Finding new activities to replace food activities centered around food can ultimately help you lose 10 – 12 pounds this year!
Here are 10 easy and healthy resolutions you can keep:
1. Drink more water! Find a fun, new water bottle and start drinking eight glasses of water a day.
2. Limit the amount of sweet treats you eat per week.
3. Try volunteering one hour a week.
4. Take a walk after dinner each night.
5. Limit your use of social media to one hour a day.
6. Read a book once a month.
7. Try a different recipe a few times a month, you may find a new favorite dish!
8. Try meal prepping to save time.
9. Limit soda and coffee intake to one per day.
10. Start a tradition of family game or movie night once a week or once a month.
The turkey is waving its drumsticks at you and the gravy and mashed potatoes and pies and homemade rolls are enticing you to eat them. Yes, it’s the holiday season and all your favorite foods are teasing you.
Well, it is okay to eat them all but the trick is to eat in moderation and start with a smaller plate. Fill your plate with protein foods first and then two tablespoons of carbohydrate based side. By doing this, you will fill up faster.
Slow down and savor each scrumptious mouthful with the company of your family and friends. If you’re going to consume a high amount of carbs during a meal, simply eat fewer carbs during the days before and after. Eating is a social function as well as needed sustenance. We often must relearn our lifelong eating habits. Allow your brain time to catch up with your stomach rumblings.
And watch the drinks for added calories. LiveLight encourages you to embrace the festive times of your life without guilt, just watch the quantity and you will stay on track with your weight loss goals.
It’s going to be a beautiful day, so take a walk with your family. Save the turkey and ham to enjoy as leftovers for next week.
FOR IMMEDIATE RELEASE
Livelight Clinic Receives 2015 Best of Zionsville Award
Zionsville Award Program Honors the Achievement
ZIONSVILLE September 30, 2015 — Livelight Clinic has been selected for the 2015 Best of Zionsville Award in the Medical Clinic category by the Zionsville Award Program.
Each year, the Zionsville Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the Zionsville area a great place to live, work and play.
Various sources of information were gathered and analyzed to choose the winners in each category. The 2015 Zionsville Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the Zionsville Award Program and data provided by third parties.
About Zionsville Award Program
The Zionsville Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the Zionsville area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.
The Zionsville Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.
SOURCE: Zionsville Award Program
Zionsville Award Program
Email: [email protected]
By-pass the junk food isle this summer & serve your family healthy snacks. Check out my top 10 favorite healthy snack recipes – perfect summertime & kid-friendly!
- Homemade fruit pops
Buy a popsicle mold, sold at most stores. Chose any fresh or frozen fruit, single fruit or a combination. Blend the fruit in a blender, with a little bit of water, so it is a smooth puree. Pour into molds and serve to all the neighborhood kids. Unlike those sold in stores, there’s no added sugars – plus they’re super easy to make!
- Peanut Butter yogurt dip
Combine 2-3 TB natural (2 ingredients or less) Peanut Butter with 1/3 cup Plain Yogurt or Plain Greek Yogurt. Whip by hand until it is light and fluffy and the taste is consistent. Serve to kids with apples, celery, or strawberries.
- Homemade applesauce
Cut up apples, don’t peel them and steam or boil them for 8-10 minutes. Throw into a blender and feel free to add a little cinnamon. Blend until it looks like applesauce. Chill. Serve it to kids in fancy little cups or containers, such as small ice cream cups. Having a fun presentation of food to kids, increases the possibility that they will try it.
- Fruit skewers
Use small sizes skewers and cut up various fruits to put on them. A great item to serve at a summertime party.
- Dried fruit
If buying from the store, just make sure there is no sugar listed in the ingredients.
Keep a small basket with 15-20 nuts, in a small baggie, that kids can quickly grab as a snack. Put fun stickers (bought at the dollar store) to make the presentation even more fun.
Studies show that keeping fruit out in a very noticeable spot in the kitchen makes kids way more likely to eat it.
- Energy bars or bites: (there are many various recipes for these online)
Combine 9 dates and ½ cup cashews in a food processor and blend. Then form into balls or bites or bars.
Other variations use: whole grains, other nuts/seeds, wheat germ, flax seeds, and others. You can even add raising or cranberries, as long as there is no added sugar in any of the ingredients.
- Frozen fruit and yogurt:
Use plain Greek or normal yogurt. You can mix some pumpkins spice, cinnamon, or nutmeg into the yogurt first. Either dip individual grapes into yogurt and freeze. Or add yogurt into the inside of raspberries and freeze.
- Homemade parfaits: (my son’s favorite!)
Use plain yogurt. Make it fun by serving it in a cute cup or bowl.
Top with any berries you have and either homemade or low sugar store bought (we like Bare Naked brand) granola, and nuts if possible. Great for adults too and a lot less sugar than buying these at the store.
The consequences of excess sugar on your health
Picture this. Your favorite TV show is on. You’ve got a sweet tooth. You reach into the cupboard, grab the bag of sugar and a teaspoon, venture back to the couch, and dig in. After 22 excessively sweet teaspoons, you stop. Sound yummy? Probably makes your stomach hurt thinking about it.
Did you know that the average American consumes 22 tsps (88g) per day? That translates to an extra 350 calories per day! Tons of simple sugars are added into our foods and drinks to help with taste or texture of the food. You’re probably consuming more sugar than you thought possible and the health consequences are dangerous. Can you even imagine sitting down and eating 22 teaspoons of sugar?
Sugar is a carbohydrate. There are good or naturally found sugars in fruits, vegetables, dairy, and whole grains – typically called complex carbohydrates. These are not dangerous to our health when consumed in a balanced diet. The bad sugars added to foods are simple carbohydrates, which are detrimental to our health.
How to spot the added sugars? Easy – check the ingredients. Words that end in “ose” are sugar. Sweeteners that contain simple sugar include, high fructose corn syrup, corn sweeteners, honey, molasses, and fruit juice concentrate.
Weight Loss Tip:
Try to avoid foods with added sugar – especially if sugar is one of the top 3 ingredients.
Daily Sugar Intake
The less added sugar we eat, the better. In the perfect world – you shouldn’t eat any added sugar.
The maximum daily amounts of added sugar you should consume
|Men||9 tsp||36 g|
1 teaspoon equals 4.2 grams of sugar.
Stay away from sugary drinks and cereals. They’re the most common sources of excess sugar. In fact sugary beverages are quickly becoming the #1 cause for weight gain in America.
The Dangers of Overconsumption
There are no health benefits to the extra sugar. Added sugar is empty calories, with absolutely no nutrition. Eating or drinking added sugar increases hunger and causes carb/sugar addiction. Studies have link excess sugar intake to the following health risks:
|Health Risks in Adults||Health Risks in Children|
|Heart diseases||Increased weight|
|Kidney disease||Tooth decay|
Hidden sugar in the American diet is a major culprit behind weight struggles. To avoid excess sugar in your diet, read the nutritional labels and then keep track of your daily intake with a food journal. You’ll probably be surprised at how much sugar you’ve unknowingly been consuming.
Enjoy The Holidays Without Diet Sabotage
“How am I going to enjoy the holidays and not gain weight?” is the most common question I hear from my patients during this time of year. I get it. The holidays are synonymous with office pitch-ins, sugar cookies and family gatherings. But enjoying them doesn’t mean you have to derail your diet. Here’s a 4 simple tips to keep your diet on track and avoid holiday weight gain.
1. Stop thinking about your diet as ALL orNONE
Everyone has a tendency to think it’s all or none while dieting – that if you “cheat” on the holiday you’ll blow your diet. The weight loss reality – it’s not true. You don’t gain or lose weight based on one day. It’s your average weekly intake that will determine whether or not we lose weight that week.
Focus on the total weekly calories – not one day.
To lose 1 lbs a week, the average person needs to consume 3,500 less calories per week. If one day you consume 500 extra calories but cut 500 out every other day, you’re still at 2,500 calorie deficit for the week. It will take 9 days instead of 7 days to reach the one pound weight loss. You’re still winning.
2. Allow for Food Indulgences but Track it & Factor it.
Give yourself one or two days that you’re going to allow yourself a little bit of indulgence. Don’t deprive yourself. If we tell our brain we can’t have something at all, we obsess over it and end up over-indulging more. Instead, allow yourself a small portion of that food, so you can stop thinking about it. But be aware of overall calories. Have one cookie at the office party – but just don’t nibble on numerous sweets all week. Use your food journal to track it and factor it. Reduce calories and carbohydrates on other days other days to make up for the cookie or pumpkin pie. Add in more rigorous activity. Just don’t beat yourself up.
3. Stress & Overeating
Control your stress. Easier said then done, right? We all tend to overfill our lives with commitments during the holidays. Don’t be afraid to say no. The less stress you have, the less likely you are to stress eat and to continue in your normal routine and organization.
4. Surviving Holiday Dinners & Office Pitch-Ins
- Make the most of protein. Use a smaller plate. Fill it mostly with protein and try just a tablespoon of the side items (typically loaded with carbs). Eat the Turkey first, slowly. Protein fills you up faster so you’ll be less likely to overload on the carbohydrates. Protein is also an appetite suppressant so you’ll be less hungry later and less likely to consume extra calories with the leftovers.
- Ditch the casseroles. Serve broccoli with cheese or regular green beans. Casseroles tend to add lots of hidden carbs to your meal. Simplifying your dishes – saves time and calories!
- Make & Take dishes with lower carb substitutions. There are tons of lower carb recipes out there – just start googling! Our very own patient, Michelle shares a some on our blog including Mashed Potatoes and Macaroni & Cheese! See them now.
Simply add in a little bit extra holiday exercise and all of the sudden things are looking so derailed. You’ll see the holidays aren’t synonymous with weight gain. And not only you won’t gain weight but you can go into the New Year a couple pounds lighter.
Clients and friends ask me all the time for recommendations on weight loss smoothies. Running from work to soccer practices to piano lessons – you think I’ll just skip dinner and grab a smoothie. You’re busy, and you want something quick and healthy – I get it.
Before you reach for a diet smoothie or juicing quick fix, make sure to review these 4 key facts about weight loss smoothies and juicing to help you achieve your weight loss goals – the right way.
1. Check the label for protein
Your body needs protein. Our society is on carbohydrate overload. Only smoothies or weight loss shakes that contain adequate levels of protein will help you lose weight and sustain weight loss.
If you’re consuming one or more a day without adequate levels of protein, your body will start to break down your own muscle to get protein causing muscle wasting, which ultimately lowers metabolism. If you do this for a a month or longer, you may cause a significant reduction in your metabolism. And then to maintain and lose weight – you’ll have actually have to start eating less.
2. A smoothie is not synonymous with healthy
A smoothie could be filled with sugar, but because it says “smoothie” many people think its healthy, just like they do with cereal, oatmeal, etc. Unless you know the actual ingredients and in what amounts, it certainly shouldn’t be mistaken for healthy because it probably isn’t.
3. Juicing decreases nutrients, especially fiber
The juicing mechanism removes parts of the fruits and veggies, often containing rich nutrients and fiber. You many think you’re consuming more nutrients by juicing, but you may actually be getting less. Eating whole fruits and vegetables preserves all the nutrients.
4. Uncharted territory – limited rules
There are few rules on what is in them or what determines “weight loss”. You need to check the ingredients and find out what’s in them. Are they really going to help you achieve weight loss – the right way? Probably not. Similarly – a lot of food labels may say “protein bar” or “protein shake” but the amount of protein they actually have varies. And they can be laden with all kinds of sugar.
How to improve smoothies or juicing? The answer is simple-add protein and cut the sugar! By adding protein and limiting sugar you give your body a more balanced, mixed nutrition that can turn smoothies into a healthy snack or meal replacement. (a healthy carb and a protein together is much better for your body).
Protein sources for smoothies
- Whey protein powders
- Milk (almond, cow, soy)
- Greek yogurt
- Peanut butter (natural is best)
While a smoothie may seem like a good healthy option – make sure it fits into you overall weight loss plan. Ideally, one that has been customized for your body and your weight loss needs. There is no quick fix to achieve and maintain your weight – it’s about making healthy choices and learning what to eat and how much.
Livelight Lifestyle Medicine is a practiced dedicated to integrated wellness, nutrition, metabolism and weight loss, optimal hormone balance and aesthetics.