Protein

ON YOUR WAY TO HAPPY AND HEALTHY!

 

There’s a well known drugstore whose advising slogan is that you can find their stores at the corner of “happy and healthy.” I know it is implying that they have what it takes to help you to be just that—happy and healthy. I get it — it’s a catchy slogan. The store fills much needed prescriptions, vitamins and other health related aids. And I even frequent their stores quite often. However, we all know that we need more than the corner drugstore to make us truly happy and healthy.

I know, I know, it might seem like I’m making too much out of it but just bear with me a minute. I want to ask you a question. Who or what really has what it takes to accomplish what the drugstore is advertising? What’s your guess?

I’ll tell you where I found the answer just in case you are wondering on where to look. In fact it’s super easy for anyone to find the answer. All I had to do and what everyone else needs to do is look in a mirror. Yep! That’s all there is to it. It’s me, it’s you. Okay, I hope I didn’t just pop someones bubble right there but it’s true!

Now let’s go back to the drugstore for a minute. I’m glad we have them because they are much needed. But let me point out something to you. To get a prescription, bandaids, cold medicine, vitamins or what ever else might be needed from there, you have to go to the store to either pick up a prescription or buy what you need right? Now if you wander around in the store a little it won’t take you very long before you come across some items that might be on the temporary “happy” list but are definitely not on the “heathy list”

And don’t even get me started on the after holiday candy sales! Ugh! I say, “Will power don’t desert me now!” It really should be against the law to sell chocolate at 50 or 75% off. Isn’t it ironic we can go into a store, buy a weight reducing product and then get tripped up on the way out by those “great” deals we just can’t pass up. Go figure!

But getting back to the point. Sure the drugstore is filled with good and healthy items for us to use and that’s great. But you can also pick up not so healthy items. So you see in the end the responsibility lies with us.

Now! Even though I pointed out that the ball falls in our lap, it doesn’t mean that we can’t use some help along the way. Nor did I say that it’s a cakewalk either. Okay, maybe I shouldn’t have use the word “cake” in my statement. Sorry about that!

Living a healthy lifestyle is a choice. It’s not a “one and done” kind of choice either. It’s an ongoing commitment we have to make to ourselves and for ourselves. A commitment that involves maintaining healthy eating habits and engaging in regular exercise. So let’s break those two commitments down into practical daily living.

HEALTHY EATING

  • I think we tend to forget a very simple fact. And that is that food is fuel for the body. I’ve said this before but it’s good to repeat it. “We don’t put junk fuel into our vehicles so why do we put junk fuel into our bodies and then expect our bodies to run efficiently?” Not going to happen!
  • Eat nutrient-dense foods such as lean proteins, whole grains, fruits, vegetables and low fat dairy products. These foods contain the most vitamins and minerals that will provide you with quality energy for the least amount of calories.
  • Limit processed and prepared food such as take-out, fast food and convenience foods which usually contain high amounts of calories, sodium, added sugars and fat. Ironically these types of food contribute to health related problems which could eventually require a trip to the drugstore I mentioned earlier to fill a prescription.
  • Learn and practice eating what the appropriate portion size is for the various foods you eat. In the long run it’s not always the best deal at a restaurant when they give you enormous portions for the price paid. It might be cheap food but it is an expensive price to pay if it leads to bad health.
  • Make note of when and why you eat. Are you truly hungry? Do you eat when you are bored or stressed? Or perhaps you are happy or sad? Practice mindful eating which is paying attention to your hunger cues and your level of fullness.

ACTIVE LIVING

Contrary to some peoples opinion, the word “exercise” is not a dirty word. Rather it is a “healthy” word. Physical activity is an important factor in healthy living. I’m not saying you have to run a 5k but most everyone can walk around the block. Whether it be by aerobic exercise, muscle strengthening (very important to the over age 40 crowd) or any other activity that gets your body moving regularly, staying active helps with the following:

  • Weight control
  • Minimizes stress level
  • Maximizes energy level
  • Improves sleep
  • Enhances mood
  • Reduces risk for chronic disease
  • Strengthens bones and muscles to prevent injury

So if you desire to lead a happier, healthier life, making the necessary choices are up to you. If you can wake up every morning and incorporate eating healthy and staying active into your daily routine it won’t be long before it becomes a good habit. And then, you will realize that you've arrived at the corner of happy and healthy.

SUMMERS HARVEST = WEIGHT GAIN???

summer weight

 

Whew! It’s hot out here! I am literally sitting outside on my front porch with a fan blowing on me. Crazy, I know but for those of us who live in Michigan we all know how short our summer season can be and I am determined to sit out here and enjoy it before it is gone.

So, have you been enjoying this season as much as I have? I hope so! Don’t you just love going down the road and seeing all of the produce stands on the side of the road offering all the goodies you can only get in the summer. (They do all of the work and we get to enjoy it)!

Strawberries, blueberries, fresh corn on the cob, dark sweet cherries and watermelon to name just a few. I love them all! But, for some reason though, I tend to gorge myself with these season delectables and don’t give it a thought of how many calories I might be consuming.

The truth is, you CAN gain weight if you overeat these foods. Couple that with trips to go get an ice cream cone (it is summer after all folks) and cold sugar laden drinks to “cool off” and we have the recipe for weight gain.

Summer weight gain? What? We don’t typically think about that very often. I don’t know if it’s because we just assume that we are more active and are burning off the calories or that we think that the foods we eat are more natural and more healthy, but the fact is summer can be a prime time TO gain weight.

Think about it. Backyard barbecues and picnics with family and friends eating all the typical dishes like potato salad, baked beans and corn on the cob dripping with butter and of course something for dessert and then s’mores later on as we sit by the campfire. Summer vacations where all self control goes right out the window because, “Hey, we’re on vacation!” The whole season kind of sets us up for an atmosphere of party time and a laid back mentality don’t you think?

But we need to keep in mind that in a couple of months we will be faced with pulling our jeans out of the closet and hoping we can still button them up. It’s hard to think about that when we are out in the scorching heat in a tank top and shorts with the sweat pouring down our back.

Have you ever found yourself thinking, “I’m sweating so much I should lose weight in no time?”
Probably because we feel like we are melting but the truth is it’s just the opposite! In order to prevent summer weight gain we need to know how to ride out the heat.

HEAT CAN LOWER YOUR METABOLISM

Did you know that your metabolism is actually faster during the cold winter months than hot summer days? During the winter when your body temperature is higher than the temperature outside, maintaining your core body temperature requires energy which translates into calories your body has to burn to create heat. However, during the hot summer months the amount of energy spent heating your body is at its minimum burning less calories and unfortunately, sweating does not mean you are burning calories.

LOWER LEVEL OF PHYSICAL ACTIVITY

You know, we can be fickle creatures sometimes. In the winter we say “It’s so cold out I’m just going to stay inside and sit in front of the fireplace, (with a cup of hot cocoa of course!) and then
in the summer we say, “It’s just so hot I’m not leaving this air conditioned house until it cools down” But not moving because it’s hot drops our activity level. When it is really hot outside and we start to do something and our bodies overheat it’s easy to find ourselves taking many breaks or just quit doing anything all together except sitting in the shade with a tall glass of some overly sweetened drink. Over time the number of calories we burn daily throughout the summer due to lower physical activity can decrease contributing to weight gain.

Being exposed to extreme heat can cause you to lose your “Get up and go” and while it’s probably not a good idea to go on a long run when the temperature is in the 90’s, we can alter the times we exercise to the cooler morning and evening hours. Swimming is the perfect summer activity that can really burn the calories or you can still exercise indoors. Either way, you are going to want to find a way to exercise despite the heat.

PROPER NUTRITION

Fluids are not the only thing you lose when you perspire. As you sweat, you lose important vitamins and minerals that need to be replaced. Sweat is not just water. It is a mixture of minerals, vitamins and other essential nutrients that our bodies need in order to function at optimal levels.

Without these nutrients our body’s fat burning capacity is impaired. The B vitamins are especially important in fat burning. However, you can’t just replace them by swallowing a pill. You need to make sure you are eating the right kinds of foods to replace what you are losing along with taking supplements.

A good source of water-soluble vitamins are found in an assortment of foods, including fish, poultry, lean meat, eggs, whole grains, fruits and vegetables.

Well, I hope this information has been helpful to you. I LOVE the summer and enjoy the many opportunities for fun and relaxation it provides. Sometimes though keeping everything in balance can be a little challenging. If you would like someone to help keep you accountable or need some help getting on the right track with weight management, please give me a call to set up an appointment at (616) 516-1570. You still have plenty of summer to get started!

2013 Change

Here we are again....deciding what new things we want to accomplish, and a lot of times the things we want to accomplish have to do with our diet.

One of the ideas I want to encourage you to do is to change how you look at the word "DIET" - start to think of it as not something you go on and off, but as a lifestyle change. And commit to figuring out how to change your current 'diet' to a healthier eating lifestyle, so there's no more thinking of ".....I blew it, I'll start over tomorrow...." STOP THAT THINKING.  It doesn't work - never has, never will.

Change is hard. And it's easy to get discourage when you try and don't get the results you were hoping for. But the reality is that just making the effort is, in fact, progress.

Change is not an event with an exact start and stop point: it's a process.

Each step you  make, even if it's a relatively small step such as making the resolution to change, is still a step in the right direction, bringing you closer to your ultimate goal.

It's also important to recognize that even if you take a few steps back, it's not the end of the world. If viewed and used correctly, the missteps can serve as learning opportunities, helping you become better prepared for the next log of the trip!

So here's to CHANGE and hoping you will have a new year full of new thinking for a healthier YOU.

 

 

Reducing Blood Sugar Spikes within Your Day

Day One

I ran across these 7 rules about how the power of food can naturally slow down the sugar absorption in our bodies (by Rob Thompson, MD in the March 2012 issue of Prevention) and I loved it.

I’m a counselor, not a dietician or nutritionist so I understand the ‘psychology’ of weight loss but sometimes even I need refresher-sessions on how and why the body does what it does, and how specific foods effect the system within.   I thought the information was so interesting and explained so well that I wanted to pass along the information. I will be posting one a day. Here’s Day One.

Rule Number One:  Have a fatty snack 10 to 30 minutes before your meal.
Reason: You remain fuller longer.
At the outlet of your stomach is a muscular ring, the pyloric valve. It regulates the speed at which food leaves your stomach and enters your small intestine. This valve is all that stands between the ziti in your stomach and a surge of glucose in your blood stream. But you can send your pyloric valve a message to slow down.

Fat triggers a reflex that constricts the valve and slows digestion. As little as a teaspoon of fat - easily provided by a handful of nuts or a piece of cheese -- will do the trick, provided you eat it before your meal.

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This is a great time of year - oh yes it is - to start eating healthier!

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Eating Protein in Your Daily Diet

Admittedly I am not a dietician or nutritionist but I know the importance of having protein as part of your diet. I know that protein helps our cells to grow and repair, and plays all sorts of roles in maintaining our health, and protein can give us an energy boost.

I also know there are days when my 'whole diet' is less than desirable and while exercise has really been helping me with my energy levels, there are moments throughout my day where I can feel zapped (thankfully not every day). So before I start "stupid eating" (another term I use with myself for MINDLESS EATING) I've been grabbing this quick snack and it seems to really be holding me over until I can get to a healthy lunch or dinner.

I just want to share with you about an All Natural Nutritional Bar that I recently discovered while cruising the aisles of Costco and I absolutely l-o-v-e them. These bars are high in protein and they seem to really help suppress my appetite.

I've been looking for a good, 'complete' bar that would be easy to snack on when I was pinched for time and help to eliminate that gnawing feeling of hunger - that can sometimes get you into trouble with mindless eating!!

I am not an expert with all the choices of protein or nutritional bars on the market, I'm simply sharing with you my experience. They're called Classic Zone Perfect and I particularly like Fudge Graham (14g protein) and Chocolate Peanut Butter (15g protein).

Let me know if you have found a protein or nutritional bar that has worked for you - my other criteria is it has to be moist/fresh and actually taste good!

www.commonsensehealth.com is a good resource to get a complete printable list of foods high in protein and foods with calorie, carbs and protein content - very helpful for those of you who want more protein in your diet.