Have You Started This

Hopefully, you have started to incorporate some of the small changes we talked about in our previous blog.

  1. Make a mental shift by changing your mindset.  View it as a Lifestyle change, not a diet.
  2. Then we talked about small changes over time so you won’t get overwhelmed by information overload and stop.
  3. Eat more to weigh less.  That means to eat more times throughout the day and eat more fruits and vegetables.
  4. Get Up And Move like our eating we need to move more often.

This week we will add a few more Tips.

Eat More Protein – Do you want to feel satisfied longer? Make sure protein is included with every meal and snack. Protein will be an important part of your life.  Protein comes in many forms, not just meat.  Why do we need protein?  Protein helps us to feel full.  Protein not only helps our body to regenerate hair and nails, but it also helps our blood cells.

Protein fills you up provides essential amino acids and regulates your blood sugar while making your body release appetite suppressing hormones. Plant based protein found in whole foods such as beans, quinoa, lentils, mushrooms, kale, spinach, seeds, chia seeds, maca root, these are a few of the great sources of  protein available that provides the amino acids your body needs not just to feel full, but to build muscle.

Eat More Fiber – When you focus on eating whole foods, you will naturally begin to eat more fiber. Fiber helps you to squeeze toxins out of the body, as well as help you to feel full. 54% of Americans have abdominal fat because they are not eliminating properly. Increase your nutrient dense fiber filled foods. Brown rice, quinoa and beans are a great source of protein and fiber. Beans such as Kidney Beans (cook longer than 20 minutes to avoid toxins), black beans, lentils, oatmeal. Dried beans are best, but can is acceptable.

Slow Down So you Can Speed Up – Learn how to relax.  Meditation is a great de-stressor.  Chronic stress has been associated with increased appetite, obesity, sugar and fat cravings, addiction, anxiety, heart disease, cancer, and depression. To decrease your cravings, get on a daily stress-management program including deep-breathing exercises, walking outdoors.  Studies show that people who walked outdoors were happier than those who only walked on a treadmill.  Not to be religious, but prayer is another release.  Singing and dancing whether you’re good or not works, even if you look in the mirror and laugh at yourself (like I often do).  Last resource, just smile.  Smile and smile big.  Your brain will send the same feel good neurons that it would if you were truly smiling at someone else.  Try it.  Just smile, laugh a little.  Fake it ’til you make isn’t just in business.

Plan Ahead – Fail to plan, plan to fail.  Plan your meals and snacks so you are not set up for failure.  If you aren’t big on meal prepping at least create a weekly menu.   I made a big mistake in the past with meal prepping.  My family thought we were having a smorgasbord. They wanted to eat a little bit of everything.  Now I prepare 2 or 3 meals, and I set it aside.  I let them know if you eat this today, you’re eating that tomorrow.  I make sure to pack everything away.

Hitting the Road – I keep light snacks on hand.  Fruit, nuts, seeds and water.  Depending on the distance I can always get in at least 20 ounces of water.  When we were kids we used to play a game called, “I’m going on a trip and in my bag I packed…..”  I still play this game with my children in our bag we pack all things healthy.  We have to each choose an item from A to Z to pack in our bags.  Its fun and creative.  We come up with all types of non perishable things to take on the road, apples, trailmix, popcorn….

Eating healthy doesn’t have to be boring.  You have to be creative, and you have to make it exciting.  Get in the kitchen and explore the possibilities.

Today’s take away:

  • Make sure you have your supplies for breakfast, lunch, snacks and dinner.
  • When going out, know where you are going and what’s being served, call ahead or go online to check the menu.
  • When commuting, pack snacks.  Be prepared so you are not caught in a situation that may cause you to grab something that will throw you off track.

Until next time, Stay focused, Stay well, Stay connected

Its your body O.W.W.N. it ~ OnlineWellnessWithNicole

Certified Holistic Health Coach


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