All Posts tagged Healthy living tips

Small Steps to Take the Weight Off for Good!

By 12 Mar, 2018 Diet & Exercise , , ,

weight loss successSo, you decided that you need to lose some weight? It sounds overwhelming, but it doesn’t have to be. Our society leads us to believe that if we want to lose weight we have to do something drastic, like only eat protein, workout for hours a day, do a juice cleanse, go on a fad diet, or reduce our calorie intake to 1200 calories per day. Most of these drastic attempts to lose weight result in a way of life that is near impossible to sustain. And most of them are unhealthy.

Slow and Steady Wins the Race

Sure you might try a fad diet and drop 20 pounds in a month. Great right? Not really, if you don’t change your lifestyle and get rid of unhealthy habits, chances are you will gain all of that weight back plus some more in the months to come.
So what works? Lower amounts of weight loss (1-2 pounds a week) over a long amount of time is the best method. The way you can achieve long term results is by focusing on making changes that you can sustain over the long term.
How? Start with this list of easy tweaks you can make to help you lose the weight and keep it off for good!

10 Small Steps to Weight Loss

  1. Eat your veggies. Yes, your mom told you to eat your broccoli and she was right! Veggies have very low calories (almost none) and fill you with many different nutrients and satisfying fiber. If plain veggies sound blah to you, dip them in hummus or non-sweetened Greek yogurt (which you can add flavor to by mixing in herbs and spices).
  2. Fuel up with fruit. Craving ice cream or candy? Fruit is nature’s candy. When you are craving something sweet, grab and apple or munch on some frozen grapes or berries. If you must have some chocolate, melt some dark chocolate and dip in a few strawberries. Your calorie consumption will be much less and you won’t feel like you’re missing out.
  3. Cook at home. When you cook your own meals, you save on calories, avoid huge portion sizes and you know exactly what is going into your food. Planning your meals and grocery shopping ahead of time will help you stick to your plan during those hectic weekdays. In addition, if you are going to work, pack your lunch instead of eating out.
  4. Make smarter food swaps. Taco Tuesday? Swap out fat laden beef with lean ground chicken or turkey. Ditch your burrito shell and make a taco salad with a few tortilla chips crumbled over the top to get a satisfying crunch. Swap regular white bread for whole grain bread. Eat an English muffin instead of a bagel. For almost any food, there is a healthy alternative. You get the idea!
  5. Move every single day. Obviously, exercise is an important part of any weight loss journey. You don’t have to log long hours at the gym. If you’re first starting out, you might want to begin by walking. Strive for 10,000 steps a day. Get a pedometer or use your smart phone to log your steps. Get a buddy to meet you at the gym so that you’ll be held accountable. Join a class or take up swimming. Dance in your living room! Whatever you like to do, make it a point to move every day.
  6. Limit your alcohol consumption. Not only do alcoholic drinks have massive amounts of empty calories, drinking also impairs your judgement and may lead you to make poor food choices or overeat.
  7. Be cognizant about your portion sizes. Measure your portions or use a smaller plate at dinner time.
  8. Ditch the soda. A can of soda can have upwards of 150 calories. A few glasses of soda per day and you’ll be packing on the pounds. Even diet soda has been linked to obesity. Instead, fill your glass with water or sparkling water to get those bubbles you crave.
  9. Drink more water. Drink water throughout the day and a full glass a half hour before you eat. You’ll feel fuller earlier and water keeps everything moving and in working order.
  10. Keep a food journal. Just the act of writing down what you are eating daily will help you become accountable to what you are feeding your body. It will also help you to identify how to make better choices. Free apps such as MyFittnessPal or paid apps like Weight Watchers can help you track your food and activity.

You don’t have to do everything on this list at once!

There are a lot of reasons why you might need to lose weight. Whether you’re trying to fit into your skinny jeans again, lower your cholesterol, decrease your risk of Type II diabetes or improve your overall energy level. Pick one or two items on this list and work on them for a few weeks. Once you’ve mastered that goal, add in another lifestyle change.
Share your results with our community by posting a response below. Or share other ideas on how to achieve long term results!

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The Big Three After Fifty

By 14 Sep, 2016 Menopause , , , ,

Health after 50The Three Biggest Health Factors Women
Should Focus on After Age 50

Fifty is the new forty. Today’s health conscious middle aged women are working to stay healthy as they age gracefully. It’s important to understand that the health goals you set for yourself at age 50 should be different than they were when you were in your forties and thirties. If you are over fifty, the three biggest health factors that you should focus on to help you maintain your overall wellbeing include regulating your blood sugar levels, protecting your bones, and keeping your heart healthy.

Healthy Sugar Levels
Much has been said about the dangers of a high sugar diet. For women over age fifty, keeping sugar levels in check is especially important for maintaining a healthy weight, and a healthy heart. The ability to regulate blood sugar is more difficult over age 50. Strive to keep your blood glucose level in a healthy range by eating high quality foods and staying active. Check the ingredients in the packaged foods you eat and limit products with added sugar and artificial sweeteners. Avoid sugary drinks like soda and sweetened coffee and tea. Replace these empty calorie beverages with water, and add a squeeze of lemon or lime for a natural sweetener instead.

Healthy Bones
During menopause, as estrogen levels dip, a woman’s rate of bone breakdown increases while the rate of new bone formation slows, putting you at risk for osteoporosis. To protect your bones as you age, talk to your doctor about your risks for osteoporosis. He/she will likely recommend regular bone density screenings once you reach age 65, but depending on your health history, your doctor may suggest earlier screenings. To further protect your bone health, make sure your diet includes plenty of calcium. Aim for at least 1,200 milligrams per day from calcium-rich foods like milk, kale, sardines, and yogurt. Your doctor may also recommend a daily supplement to help you reach your calcium intake goals.

Healthy Heart
As women age, and especially after menopause, they lose some of their bodies’ natural defenses against heart disease. Women over age 50 are also at greater risk for developing high cholesterol levels, and type 2 diabetes – two heart health related conditions that can have deadly consequences. To protect your heart long-term, be sure to eat a diet that includes fruits, vegetables, fiber, lean proteins, and healthy fats. The best foods to incorporate into your diet include salmon, walnuts, low-fat milk, oatmeal, and olive oil. In addition to maintaining a healthy diet, it is important to stay active. Just 30 minutes of physical activity a day will help protect your heart as you age.

Remember that staying healthy at any age doesn’t have to be overwhelming. The core of any health routine is to maintain a healthy diet and to stay active. Over age 50, if you work with your doctor to particularly monitor your blood sugar levels, bone density, and heart health, you will be putting yourself in the best position to maintain your overall wellbeing long into the future.

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