Weight Loss Secrets: What Doctors Won’t Tell You About Getting Results

05/19/2025 Leave a comment

Weight loss advice surrounds us everywhere, yet millions of people still struggle to achieve lasting results. Despite the abundance of diet plans, fitness programs, and medical interventions, approximately 80% of people who lose significant weight regain it within a year. Why does this happen? The answer lies in understanding the psychology of weight loss motivation and developing the right weight loss mindset.

Actually, the weight loss journey involves much more than the simplified “eat less, move more” mantra doctors often repeat. The conventional medical approach frequently overlooks crucial psychological, lifestyle, and biological factors that determine your success. Beyond calorie counting and exercise prescriptions lies a deeper understanding of sustainable weight management that many healthcare providers simply don’t discuss with their patients.

In this comprehensive guide, I’ll explore the hidden barriers to successful weight loss and reveal practical strategies that work in real life, not just in clinical settings. You’ll discover why willpower fails, how small habit changes create remarkable results, and what nutrition approaches actually lead to lasting change. These insights might surprise you—but they could also be exactly what you need to finally achieve the results you’ve been seeking and maintain your motivation for weight loss.

The truth about why most diets fail

Have you ever wondered why so many weight loss attempts end in disappointment? The statistics paint a sobering picture: roughly 80% of people who lose a significant portion of body fat fail to maintain that weight loss for 12 months [1]. Furthermore, studies indicate that dieters regain, on average, more than half of what they lose within two years [1]. Understanding these common barriers to weight loss is crucial for developing a successful strategy and maintaining diet motivation.

Fad diets vs. sustainable habits

Fad diets typically promise quick, dramatic results that catch our attention with their compelling marketing. However, these approaches share fundamental flaws that doom them from the start. Most fad diets are characterized by:

  • Extreme restrictions like cutting out entire food groups
  • Rigid rules focused solely on weight loss
  • Promises of “magic” foods or combinations
  • Short-term approaches without long-term strategies

When we examine the evidence, it becomes clear why these approaches fail. Research shows that approximately 95% of people who diet and lose weight will regain all of that weight, and often more, within a year after stopping the diet [2]. This cycle creates what experts call the “yo-yo effect,” which not only damages your metabolism over time [3] but may even increase appetite in the long term [4].

Your body responds to severe calorie restriction as if facing a famine—a natural survival mechanism. When food intake decreases significantly, your metabolism slows down, hunger hormones increase, and satiety hormones decrease [2]. Moreover, your brain’s reward center becomes more active when encountering high-calorie foods [2]. These biological adaptations directly oppose your weight loss efforts and can significantly impact your mental health and motivation.

In contrast, sustainable habits focus on gradual, permanent lifestyle changes. Unlike restrictive diets, sustainable approaches allow for moderation and enjoyment of a variety of foods [4]. The evidence suggests that people who successfully maintain weight loss typically lose weight gradually—about 1 to 2 pounds per week [5]—through changes they can maintain indefinitely. This approach aligns with the principles of behavior change and autonomous motivation, which are crucial for long-term success and overall mindset and health.

The role of unrealistic expectations

Unrealistic expectations may be the single greatest psychological barrier to successful weight management. Studies on overweight people entering weight-loss programs have revealed major discrepancies between patient expectations and clinical reality [6]. While medical guidelines recommend a 5-10% reduction in initial body weight [6], many individuals expect to lose two to three times that amount.

In fact, patients entering diet and exercise programs frequently expect to lose 20-40% of their starting body weight—amounts typically achievable only through bariatric surgery [4]. Equally concerning, a survey of primary care physicians showed they considered acceptable behavioral weight loss to be around 21% of initial body weight [4]. These expectations dramatically exceed what research shows is realistically possible through lifestyle changes alone.

The psychological impact of these misaligned expectations is significant. Studies suggest that failing to achieve weight loss goals leads to poor outcomes including negative emotions and learned helplessness about future weight loss attempts [6]. Conversely, those with realistic expectations demonstrate more positive psychological characteristics, eating behaviors, and higher success rates [6]. This underscores the importance of setting personal goals that are challenging yet attainable, which is a key aspect of developing a growth mindset for weight management.

The “False Hope Syndrome” further explains this phenomenon, suggesting unrealistic expectations about dieting and weight loss become the cognitive foundation for behavioral failure [7]. When dramatic results don’t materialize quickly, many people abandon their efforts entirely instead of recognizing the meaningful health benefits that come from modest weight reduction.

Setting realistic goals—such as losing 5-10% of your starting weight gradually—provides a much stronger foundation for long-term success than aiming for dramatic, unsustainable changes. This approach aligns with the principles of the transtheoretical model of behavior change, which emphasizes the importance of realistic goal-setting in maintaining motivation throughout the weight loss journey.

What doctors won’t say about motivation

Many healthcare professionals focus on what to do for weight loss but rarely address how to stay motivated throughout your journey. Beyond the nutritional advice and exercise prescriptions lies a psychological landscape that significantly impacts your results. Understanding the psychology of weight loss motivation is crucial for long-term success and maintaining a positive mindset and health.

Why willpower isn’t enough

Relying solely on willpower is perhaps the most common motivation mistake in weight management. Willpower functions like a muscle that fatigues with repeated use. Each decision throughout your day—from resisting office donuts to choosing a workout over Netflix—depletes this limited resource.

Studies on decision fatigue show that the quality of our choices deteriorates after making repeated decisions. Consequently, even individuals with seemingly strong willpower eventually experience depletion when constantly fighting against food temptations, hunger, and ingrained habits. This is where intrinsic motivation becomes crucial for maintaining your weight loss journey motivation.

Additionally, stress hormones like cortisol directly undermine willpower. Under emotional or physical stress, your brain prioritizes immediate gratification (like comfort foods) over long-term goals. This explains why many people maintain healthy habits during calm periods but revert to old patterns during life’s inevitable challenges. Effective stress management techniques are therefore essential for maintaining your weight loss mindset.

Rather than depending on willpower alone, successful weight management requires creating systems that reduce the need for constant decision-making. This might include meal prepping, removing trigger foods from your environment, or establishing consistent routines that gradually become automatic. These strategies align with the principles of behavior change and can significantly boost your motivation for weight loss.

The science of internal vs. external motivation

Motivation generally falls into two categories that affect weight loss outcomes differently:

Extrinsic motivation stems from outside pressure or rewards—losing weight for a wedding, earning praise from others, or avoiding judgment. While these motivators can jumpstart behavior change, they rarely sustain long-term efforts.

Intrinsic motivation develops when weight management aligns with your personal values—perhaps feeling energetic enough to play with your children, improving health markers, or simply feeling comfortable in your body. This motivation type correlates strongly with lasting success and is a key component of autonomous motivation.

Research consistently shows that people driven primarily by intrinsic motivation maintain weight loss longer than those motivated by external factors. The shift from “I should lose weight” to “I want to feel healthy” marks a crucial transformation in your weight loss journey. This aligns with the principles of motivational interviewing, a technique often used by healthcare providers to help patients discover their own reasons for change and enhance their self-motivation.

Notably, finding your personal “why” goes beyond surface-level reasons. Effective motivation connects to core values like family, freedom, vitality, or self-respect. When health behaviors support these deeper values, consistency becomes considerably easier. This approach to motivation for weight loss can significantly impact your overall mental health and self-esteem.

How to get motivated to lose weight: Building a support system that works

Your social environment profoundly influences your weight management success. Studies show that people tend to adopt the health behaviors of those they spend the most time with—for better or worse. Creating a supportive environment is crucial for maintaining your weight loss journey motivation and enhancing your self-efficacy.

An effective support system includes:

  1. Accountability partners who understand your specific goals and check in regularly. Unlike general supporters, these individuals track your progress and provide constructive feedback.
  2. Professional guidance from healthcare providers, nutritionists, or fitness experts who offer personalized advice rather than generic recommendations. These professionals can often employ motivational interviewing techniques to help you uncover your own motivation for change and address any underlying medical conditions that may affect your weight loss efforts.
  3. Community connections through in-person or online groups where you can share experiences with others on similar journeys. Self-help groups can be particularly effective in providing ongoing support and motivation.

The right support system acknowledges both your struggles and achievements without judgment. Furthermore, it provides practical assistance—perhaps a spouse who helps prepare healthy meals or a friend who joins your morning walks. This social support can significantly boost your motivation for weight loss and overall mental health.

Creating boundaries with individuals who undermine your efforts is equally important. This might mean politely declining food pushers or limiting time with those who make dismissive comments about your health goals.

Rather than viewing support as a sign of weakness, recognize it as a strategic advantage employed by virtually everyone who maintains long-term weight loss. The myth of the lone dieter succeeding through sheer force of will contradicts everything we know about human behavior and sustainable motivation. Embracing social support is a key strategy in how to get motivated to lose weight and maintain that motivation over time.

The overlooked power of small habits

Small changes yield big results when it comes to sustainable weight loss. Lasting transformation rarely happens through dramatic overhauls but rather through consistent, manageable adjustments to your daily routine. Research shows people who make gradual, realistic changes are more likely to maintain weight loss long-term than those seeking quick fixes. This approach aligns with the principles of behavior change and can significantly boost your autonomous motivation.

Micro-changes that lead to big results

The science of “small changes” has substantial research backing it up. Studies indicate that modest behavior changes could prevent weight gain with minimal adjustments to energy balance. For instance:

  • Decreasing energy intake by just 100 calories per day
  • Increasing physical activity by 2,000 steps daily (about 20 minutes of walking)
  • Taking the stairs instead of the elevator
  • Drinking water before meals to enhance fullness

These micro-adjustments might seem insignificant initially, yet research demonstrates they can lead to clinically meaningful weight loss over time. Participants in the ASPIRE trial who followed small-changes strategies lost an average of 4.62 kg (about 5% of body weight) and maintained these results [3]. This approach can be particularly effective for those struggling with an all-or-nothing mindset, as it allows for gradual, sustainable changes that contribute to a growth mindset in health and fitness.

Daily routines that support weight loss

Morning habits particularly influence weight management success. Starting your day with a glass of water can increase metabolic rate by approximately 30% for at least 60 minutes [8]. Subsequently, weighing yourself consistently each morning correlates with greater weight loss—participants who weighed themselves daily lost about 13 pounds more over six months than those who weighed less frequently [8].

Pre-planning also proves powerful. Setting specific, short-term goals works better than general objectives like “eat less.” Effectively, tracking what you eat before consuming it, rather than afterward, helps establish sustainable patterns [9]. This approach aligns with the principles of mindfulness and can significantly impact your weight loss mindset.

Tracking progress without obsession

The scale tells only part of your story. Fixating solely on weight ignores other crucial factors like muscle gain, water retention, and hormonal fluctuations [6]. Alternatively, consider tracking:

Non-scale victories (NSVs) such as increased energy, improved mood, or clothing fit. These milestones celebrate benefits beyond weight loss and keep motivation strong.

Progress photos taken under consistent lighting conditions can reveal visual changes that scales miss [6]. Likewise, fitness achievements—whether lifting heavier weights or running farther—highlight physical improvements that weight measurements cannot capture.

Ultimately, sustainable weight management comes from building systems that reduce the need for constant willpower. As habits become automatic, they require less conscious effort, creating a foundation for lasting results. This approach aligns with the principles of autonomous motivation and can significantly impact your overall mental health and self-esteem.

Nutrition secrets that go beyond calorie counting

The conventional wisdom of “calories in, calories out” tells only part of the weight loss story. Research increasingly shows that what you eat matters just as much as how much you eat. Emerging studies challenge the outdated notion that all calories are created equal in their effect on your body and weight management goals. Understanding these nutrition principles can significantly impact your weight loss mindset and motivation.

Why food quality matters more than quantity

Traditional calorie-counting approaches often ignore a crucial factor called energy density—the number of calories in a specific amount of food. Foods with high energy density pack many calories into small portions, whereas low-energy-dense foods provide few calories in larger portions. Research demonstrates that people who focus on eating low-energy-dense foods lose significant amounts of weight and maintain that loss [7].

Studies published in JAMA found that participants who simply reduced refined grains, added sugars, and highly processed foods while increasing vegetables and whole foods lost substantial weight without counting calories or restricting portion sizes [10]. Specifically, these individuals lost over 13 pounds in the low-carb group and nearly 12 pounds in the low-fat group over one year [10]. This approach aligns with the principles of mindfulness and can significantly boost your autonomous motivation for healthy eating.

On balance, Harvard researchers confirmed that “quality is important for both weight control and long-term well-being” [11]. Their 20-year study of 120,000 healthy adults found weight gain most strongly associated with consuming potato chips, potatoes, sugar-sweetened beverages, and processed meats [11]. Understanding these nutrition principles can help you make informed choices and maintain your motivation for weight loss.

The fiber and protein connection

Fiber and protein stand out as nutritional powerhouses for weight management. Dietary fiber slows digestion, increases fullness, and helps regulate blood sugar—all critical factors for controlling hunger. Studies show that simply aiming to eat 30 grams of fiber daily can help you lose weight as effectively as more complicated diets [12].

Good fiber sources include:

  • Whole grains like quinoa, barley, and oatmeal
  • Vegetables such as broccoli, carrots, and spinach
  • Fruits, particularly pears and apples with skins
  • Legumes including beans, lentils, and chickpeas

Simultaneously, protein requires more energy to digest than other nutrients, keeping metabolism strong and reducing hunger. Protein helps preserve muscle mass during weight loss, which keeps your metabolic rate higher [1]. Research shows that diets containing 30% of calories from protein led to significant decreases in calorie intake—approximately 441 fewer calories consumed daily [1]. This approach can be particularly effective for those struggling with emotional eating, as protein-rich meals tend to be more satisfying.

How to eat more and still lose weight

Interestingly, successful weight management often means eating more food—not less—by choosing items with high water content and lower calorie density. Fruits and vegetables generally contain 80-95% water, providing volume and weight without many calories [7].

For instance, eating 1¾ cups of grapes (110 calories) takes longer and feels more satisfying than ¼ cup of raisins with the same calorie content [2]. Similarly, choosing a cup of minestrone soup plus a tossed salad (225 calories total) provides a more filling lunch than a chicken salad croissant (550 calories) [2].

Furthermore, studies reveal that whole foods require more energy to digest than their processed counterparts. Accordingly, by selecting minimally processed, nutrient-dense options, you effectively increase the thermic effect of food—the calories burned during digestion—while experiencing greater satisfaction from your meals [10]. This approach aligns with the principles of mindfulness and can significantly impact your weight loss journey motivation.

Exercise myths that hold you back

Exercise is often misunderstood in the weight loss equation. Many common misconceptions can actually sabotage your efforts and slow your progress. Understanding these myths can help you develop a more effective approach to physical activity and maintain your motivation for weight loss.

Why cardio isn’t the only answer

Many people focus exclusively on cardio when trying to lose weight, believing it’s the ultimate solution because it raises heart rate. Although cardio should certainly be part of your routine (about 20-30 minutes daily), relying solely on cardio will not transform your body as quickly or dramatically as you might expect.

The truth is, a balanced approach works best. While cardiovascular exercise burns calories during the workout, a comprehensive fitness plan includes both cardio and strength training. Mayo Clinic recommends at least 150 minutes of moderate-intensity physical activity weekly, along with strength training at least twice per week. This balanced approach can significantly impact your overall mental health and body image.

The benefits of strength training for fat loss

Strength training is a powerful yet underutilized tool for weight management. Beyond merely building muscle, resistance exercises help maximize your overall fat-burning potential. The science is clear: muscle tissue is metabolically active, burning more calories than fat tissue even when you’re at rest.

Contrary to popular belief, strength training won’t make women “bulk up” like bodybuilders. Women typically lack sufficient testosterone to develop large muscles without extremely intensive training and specialized nutrition. In reality, weight training helps create a leaner, more defined physique while protecting against age-related muscle loss.

Furthermore, strength training produces an “afterburn effect” known as excess post-exercise oxygen consumption (EPOC). This means your body continues burning calories at an elevated rate for up to 24-48 hours after your workout ends. Understanding these benefits can significantly boost your motivation for incorporating strength training into your routine and contribute to your overall weight loss encouragement.

How to move more without a gym

Effective movement doesn’t require expensive equipment or memberships. Research shows you don’t need long, continuous exercise sessions to see benefits. Even short 10-minute bursts of physical activity three times daily can be effective.

To incorporate more movement:

  • Take the stairs instead of elevators
  • Park farther from entrances
  • Use soup cans or milk jugs as improvised weights
  • Try bodyweight exercises like push-ups, squats, and planks
  • Walk during phone calls or meetings
  • Carry a full laundry basket while doing walking lunges

Remember, consistency matters more than intensity, particularly when beginning. The American Heart Association notes that just walking more can significantly impact your weight loss journey when combined with proper nutrition. This approach aligns with the principles of autonomous motivation, allowing you to find physical activities that you genuinely enjoy and sustain over time.

Conclusion

Weight loss success clearly involves much more than the simplified “calories in, calories out” model many doctors promote. Throughout this exploration, we’ve seen how unrealistic expectations set the stage for failure, with studies showing 80% of people regain lost weight within a year. Rather than dramatic transformations, sustainable results come from small, consistent changes that align with your lifestyle and boost your autonomous motivation.

Food quality matters significantly more than most healthcare providers acknowledge. Evidence demonstrates that focusing on whole foods, adequate protein, and sufficient fiber creates natural calorie control without constant hunger. Additionally, the right exercise approach balances cardio with strength training to preserve metabolism-boosting muscle tissue.

Perhaps most importantly, lasting change depends on finding genuine intrinsic motivation rather than relying on willpower alone. External pressure might jumpstart your journey, but connecting health behaviors to core values creates the foundation for permanence. Likewise, establishing proper support systems increases your odds of success dramatically.

After all, successful weight management represents a lifestyle shift, not a temporary diet. Modest, realistic goals—such as 5-10% weight reduction—actually deliver more sustainable results than pursuing dramatic transformations. The next time you consider a weight loss approach, ask yourself: “Could I maintain this for life?” This simple question often separates methods that work from those destined to fail.

Your weight loss journey deserves strategies based on biological reality, not oversimplified advice. Make one small change today, focus on progress beyond the scale, and remember that consistency ultimately matters more than perfection. These evidence-based principles might not make headlines, but they certainly create results that last. By understanding the psychology of weight loss motivation and developing the right mindset, you can achieve and maintain your weight loss goals while improving your overall mental health and well-being.

References

[1] – https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
[2] – https://www.webmd.com/diet/features/how-to-lose-eight-while-eating-more-food
[3] – https://www.healthline.com/health/weight-loss/sustainable-weight-loss
[4] – https://pmc.ncbi.nlm.nih.gov/articles/PMC5764193/
[5] – https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
[6] – https://resort.hhhealth.com/blog/how-to-track-weight-loss-progress-without-obsessing-over-the-scale?hs_amp=true
[7] – https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
[8] – https://www.healthline.com/nutrition/weight-loss-morning-habits
[9] – https://racheltrotta.com/fitness/tracking-without-obsession/
[10] – https://www.nytimes.com/2018/02/20/well/eat/counting-calories-weight-loss-diet-dieting-low-carb-low-fat.html
[11] – https://nutritionsource.hsph.harvard.edu/healthy-weight/best-diet-quality-counts/
[12] – https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

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The Meal Planning Secret That Led to a 30-Pound Weight Loss (Dietitian Approved)

02/18/2025 Leave a comment

Losing 30 pounds isn’t about following another complicated diet – it comes down to one simple strategy: meal planning. After years of trying every trendy diet and weight loss program available, two determined individuals finally discovered that the key to sustainable weight loss was hiding in plain sight.

Their journey started with countless failed attempts and frustrating setbacks. However, once they developed and refined a meal planning system (and got it approved by a registered dietitian), the weight started coming off consistently and stayed off.

In this article, I’ll share the exact meal planning strategy that transformed their relationship with food, along with practical tips for dealing with common challenges like eating out and traveling. You’ll learn how to create a sustainable system that works for your lifestyle, backed by professional nutrition guidance.

The Breaking Point: A Catalyst for Change

The moment hit them like a ton of bricks when they saw their wedding photos. Despite the joy of the celebration, looking at themselves in those pictures filled them with disappointment and sadness [1]. They barely recognized the person staring back, and that shocking realization became their catalyst for change.

Their weight gain hadn’t happened overnight. Throughout college and early career, the pounds kept creeping up until they couldn’t climb a flight of stairs without getting winded [1]. Consequently, they found themselves at their highest weight ever, struggling with daily activities once taken for granted.

The Wedding Photo That Changed Everything

That proposal photo session should have been purely joyful. Instead, seeing those images triggered something deep inside them. They couldn’t recognize themselves, and the thought of feeling the same way about their upcoming wedding photos terrified them [2]. Furthermore, they were tired of hiding in pictures, skipping activities, and feeling embarrassed about themselves [2].

Failed Diets and Their Lessons

Over the years, they had tried countless approaches to lose weight. From restrictive meal plans to grueling workouts, nothing seemed to stick [2]. Research shows that 95% of dieters regain their lost weight within two years [3], and they were certainly part of that statistic.

Their previous attempts at weight loss taught valuable lessons. Calorie restriction often led to increased hunger hormones and decreased satiety hormones [3]. Nonetheless, the most important insight came from understanding that their body interpreted severe dieting as a threat to survival, triggering metabolic and hormonal changes that overwhelmed willpower [3].

The all-or-nothing mindset had been their biggest enemy. When they eliminated foods completely, they would end up craving them more intensely [4]. This cycle of restriction and binging kept them trapped in a frustrating loop. Through these experiences, they learned that sustainable weight loss requires a balanced approach rather than extreme measures.

This time would be different. Instead of seeking another quick fix, they needed a sustainable solution that wouldn’t leave them feeling deprived or set up for failure. That’s when they began exploring the idea of structured meal planning as a way to break free from the diet cycle.

The Simple System That Changed Everything

Setting aside dedicated time for meal planning became the cornerstone of their weight loss success. After trying countless approaches, they discovered that structure and organization were the missing pieces of their health puzzle.

Weekly Planning Ritual

Primarily, they established a consistent 30-minute planning session every Sunday afternoon [5]. This quiet time became sacred – no phone calls, no distractions. During these sessions, they would check their calendar for the week ahead, noting busy evenings and social commitments that might affect meal times.

First thing to remember, they started small by planning just 2-3 complete dinners per week [6]. As a result, this approach prevented overwhelm and allowed for flexibility with leftovers or simple meals on other nights.

Shopping List Strategy

The game-changer in their shopping approach was creating a pre-populated list with weekly basics [6]. Specifically, they organized their list into distinct categories:

  • Staple items: Proteins, whole grains, and frozen vegetables
  • Fresh produce: Based on planned meals
  • Pantry essentials: Spices, broths, and cooking oils
  • Prep-ahead ingredients: Items for batch cooking

Additionally, they learned to take inventory of their kitchen before shopping, which prevented overbuying and reduced food waste [5]. Moreover, they started shopping at the same store each week, which made the process more efficient as they became familiar with the layout [6].

Meal Prep Basics

In essence, successful meal prep starts with proper storage solutions. They invested in glass containers in different sizes for various purposes [7]. Similarly, they purchased an insulated lunch bag with ice pack slots to keep prepped meals fresh during transport [7].

The key to making this system work was batch cooking components rather than complete meals. For instance, they would roast a large batch of vegetables, cook brown rice, and prepare protein sources that could be mixed and matched throughout the week [8].

To maintain freshness, they stored prepped ingredients separately and combined them just before eating [9]. This approach provided flexibility while ensuring food stayed fresh for 3-4 days in the refrigerator [10].

Key Habits That Made It Work

Success with meal planning hinges on two critical habits that became the foundation of their weight loss journey. These practices transformed how they approached food preparation and portion sizes.

Sunday Prep Sessions

Primarily, they dedicated 2-3 hours every Sunday afternoon for meal preparation [11]. Above all, the key was establishing a consistent routine – choosing the same time each week to prepare meals in advance. This structured approach eliminated daily decision-making about food choices.

At this point, they discovered that proper storage was crucial for maintaining food quality. Glass containers proved ideal for soups, while plastic containers worked better for proteins and rice [11]. Important to realize, lining containers with paper towels when storing cut vegetables significantly extended their shelf life [11].

Their prepped meals stayed fresh in the refrigerator for 3-5 days [11]. Coupled with proper storage techniques, they learned to position highly perishable items away from the refrigerator door to maintain consistent temperature [11].

Portion Control Tricks

The transformation in their eating habits came from mastering portion control through simple visual guides. Here’s how they measured portions using just their hands [12]:

  • Protein: One palm-sized portion for women, two for men
  • Vegetables: One cupped-hand portion
  • Carbohydrates: One fist-sized portion for women, two for men
  • Healthy fats: One thumb-sized portion for women, two for men

Altogether, they found that using smaller plates made standard portions appear more satisfying [12]. In particular, they followed a basic plate division rule: half for vegetables, quarter for protein, and quarter for carbohydrates [12].

One game-changing habit was drinking water 30 minutes before meals, which research shows can help increase satiety [12]. Additionally, they learned to eat slowly without distractions, allowing their body to recognize fullness naturally [12].

For precise portion control, they initially measured foods using cups and scales [12]. After a few weeks, they developed an intuitive understanding of appropriate serving sizes. This approach helped prevent overeating while ensuring they got adequate nutrition without feeling deprived.

Dealing With Common Challenges

Maintaining healthy eating habits outside the comfort of your kitchen presents unique challenges. Primarily, they learned to adapt their meal planning strategies for different situations while staying committed to their goals.

Eating Out Solutions

Restaurant meals often derailed their progress until they developed specific strategies. In fact, they started reviewing menus online before dining out, allowing them to make mindful choices without pressure. Although restaurants typically serve portions larger than needed, they learned to ask for a half portion or box up half before starting [13].

For healthier choices at restaurants, they follow these guidelines:

  • Choose dishes that are grilled, baked, or steamed
  • Request sauces and dressings on the side
  • Ask for extra vegetables with the meal
  • Share desserts or skip them entirely

Family Meal Adaptations

Especially challenging was preparing meals that satisfied everyone’s preferences without becoming a short-order cook. Generally, they discovered that preparing one base meal with different flavor variations worked best. For instance, when making pasta, they would prepare two sauce options – a bold version for adults and a simpler one for kids [13].

To accommodate diverse dietary needs, they established theme nights like “Meatless Monday” or “Taco Tuesday” [14]. This approach simplified planning while ensuring everyone found something they enjoyed. Accordingly, they started engaging family members in meal planning discussions, asking about their favorite dishes and new foods they wanted to try.

Travel Strategies

Traveling presented another set of obstacles, but proper preparation made all the difference. For road trips, they packed a cooler with ice packs to expand food options [15]. Otherwise, they researched healthy dining options along their route using web-mapping services.

For air travel, they adopted specific strategies to maintain healthy eating habits. They searched airport dining selections in advance to identify nutritious options in their terminal [15]. Additionally, they packed protein-dense snacks like nuts and jerky that wouldn’t spoil [16].

When staying at hotels, they requested rooms with mini-fridges to store yogurt, string cheese, and pre-cut vegetables [15]. This simple step allowed them to maintain at least one home-cooked meal per day while traveling. For longer stays, they chose accommodations with kitchenettes, enabling them to prepare simple healthy meals and maintain their portion control habits.

What Their Dietitian Added to the Plan

Working with a registered dietitian brought professional expertise to their meal planning approach. The dietitian’s guidance helped refine their system with science-backed nutrition principles and sustainable modifications.

Balanced Nutrition Checks

The dietitian’s first major contribution was teaching them the difference between serving sizes and portions. A serving is the standardized amount listed on nutrition labels, while a portion is what we actually put on our plates [17]. Subsequently, this understanding helped them make more informed decisions about their food intake.

Their dietitian introduced a practical plate division method that transformed their meals. The template calls for:

  • Half the plate filled with fruits and vegetables
  • One quarter dedicated to protein sources
  • One quarter reserved for whole grains [17]

Primarily, this approach ensures adequate nutrition while maintaining portion control. The dietitian emphasized choosing nutrient-dense foods over empty calories, namely selecting whole grains over processed options and incorporating a variety of colorful vegetables [1].

Sustainable Modifications

Since everyone’s nutritional needs vary based on factors like age, weight, and activity level, the dietitian helped customize their meal plan accordingly [17]. Essentially, this personalization made the plan more sustainable and effective for their specific needs.

The dietitian also introduced the concept of flexible meal planning. Rather than following rigid rules, they encouraged adapting the basic template to different situations. Undoubtedly, this flexibility proved crucial for maintaining healthy habits during social events and travel.

One key modification involved creating backup meal options for unexpected schedule changes. Soon, they learned to keep shelf-stable ingredients on hand for quick, nutritious meals when plans went awry [2]. Therefore, this strategy prevented falling back into old habits during busy times.

The dietitian stressed the importance of regular blood tests to monitor progress [18]. These checkups helped track improvements in health markers and allowed for timely adjustments to the meal plan. Whether certain modifications worked or needed adjustment, the data provided clear guidance.

Simultaneously, they focused on developing sustainable shopping strategies. This included learning to read nutrition labels effectively and identifying nutrient-dense foods within their budget [1]. The dietitian taught them that healthy eating doesn’t require expensive “superfoods” – simple, whole foods provide excellent nutrition at reasonable costs.

A crucial aspect of sustainability was learning to plan meals around their schedule and cooking abilities. The dietitian helped modify recipes to match their skill level and time constraints, ensuring they could maintain healthy habits long-term [19]. This practical approach made the difference between another failed diet and a sustainable lifestyle change.

Conclusion

Meal planning transformed their weight loss journey from another failed attempt into lasting success. Rather than following restrictive diets, this simple yet effective system helped them drop 30 pounds while building sustainable habits.

Starting small with just 2-3 planned dinners each week allowed them to gradually develop a workable routine. Through dedicated Sunday prep sessions, smart portion control, and practical solutions for eating out, this approach fit naturally into their lifestyle. Professional guidance from their dietitian added scientific backing and helped refine the system for optimal results.

The most valuable lesson learned? Sustainable weight loss doesn’t require complicated rules or expensive programs. A basic meal planning framework, combined with consistent action and flexibility for real-life situations, creates lasting change. Though their wedding photos initially sparked this transformation, the improved energy, confidence, and health benefits keep them committed to these habits today.

Remember – your journey might look different from theirs, but the principles remain the same. Start with small, manageable steps, adjust as needed, and trust the process. After all, the best weight loss strategy is one you can maintain for life.

References

[1] – https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
[2] – https://www.colorado.edu/health/blog/meal-plan-dietitian
[3] – https://health.osu.edu/wellness/exercise-and-nutrition/that-diet-probably-did-not-work
[4] – https://www.eatingwell.com/article/7885627/lessons-i-learned-from-my-weight-loss-journey/
[5] – https://habitsandhome.com/how-to-make-weekly-family-meal-plan/
[6] – https://findyourgold.ca/blog/my-weekly-meal-planning-system
[7] – https://www.healthline.com/nutrition/meal-prep-for-weight-loss
[8] – https://www.eatingwell.com/article/291347/simple-30-day-weight-loss-meal-plan-1200-calories/
[9] – https://www.prevention.com/weight-loss/g46532620/meal-prep-for-weight-loss/
[10] – https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep
[11] – https://www.hellofresh.co.nz/meal-kits/meal-prep
[12] – https://www.healthline.com/nutrition/portion-control
[13] – https://www.pharmacytimes.com/view/10-simple-solutions-to-overcome-your-biggest-meal-planning-challenges
[14] – https://www.nutritioncheck.ca/post/overcoming-meal-planning-challenges-a-step-by-step-guide
[15] – https://dhwblog.dukehealth.org/meal-planning-for-travelers-six-ways-to-stay-healthy-on-the-go/
[16] – https://www.beachbodyondemand.com/blog/how-to-meal-prep-when-you-travel
[17] – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/healthy-meals/art-20546806
[18] – https://www.heartfoundation.org.nz/wellbeing/managing-risk/managing-high-cholesterol/lower-cholesterol-7-day-meal-plan
[19] – https://wellresourced.com/how-to-create-meal-p

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A Food Fight Through History: Keto vs. Paleo

08/24/2023 1 Comment

Resurrecting Ancient Wisdom: The Ketogenic Diet vs. Paleo Diet Faceoff

Let’s dive into the eye-opening clash between two diet heavyweights: Keto and Paleo. These eating plans have roots in the past, aiming to use food as better fuel by sticking to whole natural ingredients. Paleo tries to copy what our ancestors ate, while Keto zeroes in on burning body fat as the primary energy source. We’ll explore the nitty-gritty, the good and bad sides of these diets to help you live with more pep in your step.

Rediscovering the Past: The Paleo Diet

The Paleo diet copies what ancient people ate, sticking to natural foods and avoiding extras. It includes fresh veggies (broccoli, spinach, bell peppers) and fruits (berries, apples, citrus) as well as nuts (almonds, walnuts, macadamias), roots (sweet potatoes, carrots), and lean meats (poultry, grass-fed beef). This diet bans processed foods (such as packaged snacks and ready meals), dairy (milk, cheese, yogurt), grains (wheat, rice), sugar (including both natural and added sugars), legumes (beans, lentils), and refined oils (like canola and soybean oil). It has an impact on health by boosting metabolism and enhancing body shape. One big benefit is how it makes you feel full, which helps to control weight.

Benefits of the Paleo diet:

  • Reduces allergies.
  • Boosts fat metabolism.
  • Stabilizes blood sugar.
  • Nurtures skin and teeth.
  • Enhances sleep quality.
  • Improves nutrient absorption from whole foods.

Embracing Change: The Ketogenic Diet

Let’s talk about the Ketogenic diet, which aims to change how our bodies use energy. This diet causes ketosis when you eat way less carbs and more good fats, making your body burn fat for fuel. It doesn’t just help you lose weight – it can also make your mind sharper.

Benefits of the Ketogenic diet:

  • Melts fat while preserving muscle.
  • Lowers cholesterol, blood pressure, and glucose.
  • Raises protective HDL cholesterol.
  • Regulates insulin.
  • May alleviate Parkinson’s symptoms and decrease seizures in epileptic children.

Unlocking Contrasts: Paleo vs. Keto Overview

Ketogenic (Keto) Diet:

  • Low carb, high fat, moderate protein.
  • Permits some dairy, avoids legumes, grains, sugars.
  • Focuses on weight loss and blood sugar control.

Paleo Diet:

  • Emphasizes natural sources, flexible carb intake.
  • Balances fats and proteins.
  • Excludes dairy, legumes, grains, and sugars.
  • Aims for overall health through ancestral eating.

Potential Drawbacks and Risks:

  • Paleo: Limited grains may lead to calcium and vitamin D deficiency. High meat intake can increase saturated fat.
  • Keto: Initial “keto flu” symptoms may occur. Long-term adherence can lead to nutrient deficiencies.

Combining the Two: Tailoring to You

Are you considering both paths? By blending the Ketogenic and Paleo diets, you can design a customized eating plan that emphasizes low-carb and unprocessed foods. Here are two examples of how to do this:

  1. Keto-Paleo Breakfast: Start your day with a breakfast that combines the principles of both diets. Prepare a vegetable omelet cooked in coconut oil, using ingredients like spinach, bell peppers, and mushrooms. Include some avocado slices on the side for healthy fats. This meal is low in carbs, rich in nutrients, and aligns with Keto and Paleo guidelines.
  2. Grain-Free Keto-Paleo Dinner: Create a meal that excludes grains while adhering to low-carb principles. Grill a piece of wild-caught salmon and serve it with roasted broccoli drizzled with olive oil. Add a generous serving of cauliflower rice sautéed with ghee. This dish provides ample healthy fats, quality protein, and low-carb vegetables, making it a perfect combination for both diets.

Remember that the most important thing is to adjust the diet to match what you like and need, ensuring you get the proper nutrients while following the principal ideas of both Keto and Paleo. You can expect changes in 2-3 weeks, with more energy and weight loss while keeping your muscles. Sticking to it is key. Talk to experts before you start a journey to better fitness and health that you feel good about.

When you’re trying to improve your lifestyle, remember that taking action leads to change. Whether you choose Paleo, Keto, or a mix of both, taking the first step towards a healthier lifestyle will put you on an exciting and rewarding path.

To learn more and delve deeper into the pros and cons of Paleo and Keto diets, check out these trustworthy sources:

Harvard Health Publishing: Ketogenic diet: Is the ultimate low-carb diet good for you?

Mayo Clinic: Paleo diet: What is it and why is it so popular?

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Simple Nutrition Secrets for Surviving the Holidays

11/25/2021 Leave a comment

Photo credit: Smastronardo CC-BY-SA 4.0

You need to consume more protein to burn fat. Protein isn’t just for building muscle. It’s for burning fat, too. A good way to keep holiday weight gain at bay is to greatly increase your protein intake over the holiday season. While protein helps build and preserve muscle, it also helps to control your appetite as well as boost your metabolism.

Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of body-weight per day) while the second group consumed a protein diet near equal to that of the RDA.

The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA. One reason for the ability of protein to burn fat could be an increased “thermic” effect. The thermic effect of the RDA group was elevated 16% after eating. However, in the high protein group the thermic effect increased a lot after eating, almost 3-times that of the RDA group. This thermic effect of digesting your food peaks approximately one hour after eating.

By adding more protein to each meal, you increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.

So go ahead and indulge a little in those high protein holiday foods such as the deviled eggs, shrimp cocktails and of course the holiday turkey!

Here are some good protein-rich food sources:

  • Whey protein
  • Eggs (Deviled during the holiday season)
  • Egg whites
  • Chicken breasts
  • Turkey breasts
  • Lean beef
  • Fish (tuna, salmon, shrimp cocktail)
  • Protein bars
  • Egg protein powder
  • Casein (cottage cheese)
  • Milk or Almond Milk

Post-Workout Shake:

A post-workout shake will help you get the right protein and the right carbs at the right time – immediately after your workout. You can prepare your post-workout shake before you hit the gym, stick it in a thermos and take it with you to store in your locker.

Simply choose your favorite whole food protein shake or whey protein shake, add a cup of frozen fruit (strawberries, blueberries, raspberries), and then mix in a blender. You can alter how much of the powder and fruit you use to get the appropriate number of calories you want as well as shake thickness.

Or, you can try this version of the fat-burning post-workout shake:

Add 1/2 to 1 1/2 cups of orange juice, a scoop of your favorite protein shake, one serving of creatine, and then finish with a cup of frozen fruit. You can alter this any number of ways to suit your taste buds. You could add banana, or even some yogurt, which will also make the shake a little thicker in its consistency.

Want to indulge in some of those great holiday treats like pie? Instead of having it after a big holiday meal, save the dessert for post-workout. Have a serving of a good whey protein powder with water for your protein and then have that piece of apple or pumpkin pie.

Happy Holidays!

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5 Powerful Spices and Herbs to Increase Metabolism

03/01/2021 Leave a comment

Photo credit: I, [CC BY-SA 2.5 (http://creativecommons.org/licenses/by-sa/2.5)%5D, via Wikimedia Commons

When you’re trying to get healthy, it’s easy to get caught up in the latest of fad diets, exercise tools, and the like that can cost you a lot of time, money, and leave you feeling frustrated. Thankfully, with the modern spread of information, it’s a lot easier to research and find which things work for people so that you can reach your health goals. The primary focus of this article is to reveal a few powerful spices and herbs to increase metabolism and improve health.

Ginseng

This famous herb has been associated with energy and metabolism for 2000 years. Its presence in tea has made ginseng tea a favorite among people looking to promote a more energetic lifestyle, and studies have shown that ginseng can greatly help with weight loss if consumed every day for a sustained period. Ginseng was also found to have a favorable effect on insulin sensitivity, making it a good choice for people who deal with diabetes.

Turmeric

Turmeric is a staple ingredient in Indian cuisine, which is notoriously spicy-and health-enhancing. This powerful spice contains anti-inflammatory properties, which may reduce arthritis symptoms and improve other chronic inflammatory conditions like heart disease and type 2 diabetes. Turmeric’s active ingredient, curcumin, also helps to burn fat, promote proper metabolism, aids digestion, and corrects bile deficiencies and excesses.

Cayenne Pepper

In the last few hundred years, there have been a number of tonics that have employed the use of capsaicin, the active or hot ingredient in cayenne pepper to help treat various ailments. Today, science has uncovered more of the specifics in the way that we can use this powerful agent to reduce caloric intake, shrink fat tissues, and clean the vascular system. Research has discovered that it can stimulate thermogenesis, which is the process of metabolizing fats to generate heat. In fact, the Global Healing Center mentioned that eating hot peppers, such as Cayenne, can increase your metabolism by as much as 25%.

Cinnamon

People have had a strong love of cinnamon for quite some time due to its festive flavoring and associations with holiday time, but this powerful spice has many other advantages. Research has shown that cinnamon can lower blood sugar levels substantially, in addition to increasing glucose metabolism by more than 18 times the regular amount. This means that it helps to make your metabolism more efficient, which is also ideal for people who have diabetes or might be close to becoming diabetic.

Mustard

People tend to think of mustard as simply a condiment, but it’s been shown that less than a teaspoon of mustard seeds can increase your metabolic rate 20 -25% for several hours after eating, which could result in roughly 50 calories being burned per hour.

If you use these herbs and spices for weight loss on a regular basis, you will gradually see and feel the difference in your overall health and well-being.

 

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5 Simple Ways to Smarter, Healthier Eating

11/04/2020 Leave a comment

Photo credit: Jeff Krugh, CC BY-SA 4.0

The last few centuries have seen a lot of technological advances for us as a species. One of those significant advances was to change the way we farm and produce food. It used to be a deeply personal experience. We grew our own food, preserved it, hunted, and bartered with our community for the items we could not provide for ourselves. These days the majority get their food from huge factory farms. These farms are so massive in scale and the contamination factor so great that they often sterilize our food to make it safe for consumption. We have effectively removed ourselves from the process and become reliant on corporations to make our food choices for us. The rise of obesity, diabetes, and numerous other health problems indicates that we need to regain control of our food choices. Here are some simple ways to immediately improve what you eat:

1. Eat grass-fed and pastured meat and eggs. Factory farms mistreat their animals and feed them substandard food. When you consume an unhealthy animal, you’re not providing adequate nutrition to your own body. Animals allowed to graze and eat a diet natural to them are leaner than their “fattened” counterparts, they have more omega-3 fatty acids, and they’re more nutrient-dense.

2. Ferment your food. The fermentation process inactivates most of the anti-nutrients in certain foods so that they are easier to digest, and our body can make better use of their nutrients. Fermentation also creates healthy live bacteria and yeast. Our digestive system needs these beneficial bacteria to form a balance and to do its job effectively. You can ferment many foods in your own home for little money. Try starting with a simple vegetable ferment by soaking vegetables in a salt brine. You can ferment almost any vegetable like peppers, cauliflower, beets, cucumbers, carrots, or asparagus – the list goes on.  

If you choose not to ferment your food at home, visit your local grocery store and purchase fermented veggies, snacks, or drinks. Be sure to check the ingredients list for “Live and Active Cultures” or “Live Active Cultures.” The healthiest products will be those that list the different strains of live probiotics by name, such as Lactobacillus or Bifidobacterium, and should mention how many millions of cultures are within.

3. Consume raw, pastured dairy. If you can get raw dairy in your location, it’s well worth the investment in your health. Raw dairy has healthy bacteria and numerous vitamins and nutrients that are destroyed during the pasteurization process associated with conventional milk. Many people with milk allergies find that they can’t drink regular milk, but they can consume raw. Use raw milk to make healthier versions of yogurt, butter, and kefir.

4. Shop the farmer’s market for local foods. Supermarket foods often travel weeks to get to you, and they’re less than fresh by the time they reach your plate. The nutrient loss associated with these foods is significant. Farmer’s markets usually have fruits and veggies picked that same day, and you would do better to shop there. For more fresh local produce, look into CSAs or visit your local farms yourself.

5. Grow your own or pick your own. Many people are reluctant or unsure of how to grow their own food, but they don’t have to be. Start by selecting one or two items you eat a lot of and planting those in pots or raised beds. Use seed or even buy starter plants from a local nursery. Growing your own tomatoes or strawberries, for instance, is a great start to being more self-sufficient. If you don’t have the resources or the time to grow your own food, you can still harvest fresh produce at local pick-your-own farms. These farms allow you to walk the rows of their crops and pick your own food. Raspberries, strawberries, blackberries, pumpkins, apples, sweet corn, squash, and beans are examples of popular pick your crops.

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Top Heart-Healthy Foods: Best Foods for Cardiovascular Health

07/13/2020 Leave a comment

With all the hype about “heart healthy” foods, it can be tough to know whether your diet is good for your heart. Obvious foods to avoid or to consume in moderation include alcohol, caffeine, sodium and sugar. According to the American Heart Association, less than 1% of adults, and virtually no children, meet the ideal diet guidelines. About 68% of adults in the USA are either overweight or obese. Some simple changes to your diet can help maintain or improve your heart health.

Reduce the saturated fat in your diet by switching from butter and other saturated fats to extra virgin olive oil for cooking. Extra virgin olive oil has a light flavor that won’t overwhelm your recipes and it’s rich in antioxidants. Replacing butter and other fats in your diet can help reduce your cholesterol. Use extra virgin olive oil to stir-fry vegetables or add herbs and pour over salads or brush on whole grain breads.

Sweet potatoes are a good choice to replace white potatoes. White potatoes can cause a quick spike in blood sugar, but sweet potatoes have a low glycemic index. They are rich in fiber, vitamin A and lycopene which helps maintain heart health. Sweet potatoes are naturally sweet so you don’t have to add sugar. You can enhance their flavor by adding cinnamon, which is also good for your heart.

Barley is a flavorful whole grain that you can use in place of white rice. Add barley to soup, stews or simmer with herbs and serve as a side dish. Barley can help lower your cholesterol, too.  Oats in any form can help improve your heart health by reducing your cholesterol. Oats are digested slowly which keeps you feeling full for hours and stabilizes your blood sugar. Replace 30% of white flour in recipes with oats or oat flour when you bake muffins, cookies, or make pancakes.

Fruits and berries are a delicious way to reduce processed sugar in your diet while increasing fiber and antioxidants. Blueberries contain lutein, vitamin C, magnesium, potassium and loads of fiber. Cherries, raspberries and blackberries also contain these heart healthy nutrients. Add fresh fruit to low-fat yogurt, pancakes, muffins and salads.

Red meat is rich in protein but contains fats that, over time, can increase your cholesterol. Replace two red meat meals each week with fish. Fish, especially salmon, contain omega-3 fatty acids that are essential for a healthy heart. Salmon is delicious when baked with herbs and served with steamed or stir-fried vegetables.

Leave the salt in the pantry and cook with fresh or dried herbs. Herbs not only add rich flavor to food, they also contain powerful antioxidants to help reduce cell damage. Herbs should be part of your diet to help reduce heart disease, fight high cholesterol and reduce your risk of diabetes.

Overall, try to select a variety of whole foods over processed foods whenever possible. A well-balanced diet, daily exercise, stress management, and adequate sleep are some of the essentials for preventing heart disease and boosting heart health.

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3 Best Sources of Veggie Protein

07/08/2020 2 Comments

High cholesterol, heart disease, and obesity are serious health problems associated with eating a high-fat diet. Fatty meats, such as beef and pork, can increase the fat in your blood and raise cholesterol to unhealthy levels, leading to coronary artery disease and heart disease. One way to cut the fat in your diet is to eat less meat. While meat contains a rich source of protein, you can also get sufficient protein from vegetables. Protein is an essential nutrient, but you don’t need to consume a lot of it to be healthy. The recommended daily allowance of protein for most people is about 0.36 grams of protein for every pound of your body weight. For the average adult, this is about 50 grams of protein per day. According to the Centers for Disease Control and Prevention (CDC.gov), women need about 46 grams and men 56 grams of protein each day. You may be concerned about getting enough protein if you eat less meat to help reduce cholesterol and fat in your diet. With some planning, even vegetarians and vegans can get enough essential protein by eating vegetables and grains.

The avocado is one of the richest vegetable sources of protein. Technically a fruit, avocado contains about 4 grams of protein per cup. Avocado also includes all the essential amino acids to build muscle tissue and make the additional proteins your body needs. Amino acids are crucial for building and repairing muscle tissue and critical to a healthy immune system. When you eat avocados, you get the added benefit of omega-3 fatty acids that are important for a healthy heart. Fresh, raw avocado is the best choice for protein. Eat it raw, sliced on a salad, a sandwich, or lightly sautéed in avocado oil. Try adding some avocado oil to your salad for a delicious, nutritious alternative to high-calorie, high-fat, and bottled dressings.

All legumes are high in protein, and peas are no exception. One cup of peas contains almost 8 grams of protein. Peas are a great option as a side dish, in soups, or eaten raw in salads. You can also blend peas into a dip or pesto, prepare as hummus, or add fresh peas to fruit smoothies. Other beans to add to your diet for protein include kidney beans, pinto beans, and black beans. Two cups of kidney beans contain more than 25 grams of protein or about half of the daily recommended amount of protein for the average adult male. Consume beans alone, as a side dish, or add to soups, stews, and salads. Try adding black beans to whole grain rice. If you buy dry beans, soak them overnight in plain water. Rinse and then cook them until tender.

Soy is a nutritious source of vegetable protein. Many people enjoy soy as a meat substitute and the main ingredient in veggie burgers. Even if you don’t like soy as a meat substitute, you might love edamame. Edamame is simply an immature soybean, still in the pod, like snow peas, except you don’t eat the bean pod. You can eat edamame raw or cooked, boiled, steamed, and hot or cold. Try it cooked and sprinkled with salt as an appetizer, a side dish, or add it to salads and pasta. Roast edamame like chickpeas and serve alone or as a side dish. One-half cup of edamame contains more than 8 grams of protein.

 

 

References:

Centers of Disease Control:  Protein

http://www.cdc.gov/nutrition/everyone/basics/protein.html

 

Photo credit:

Public Domain via Wikimedia Commons

http://commons.wikimedia.org/wiki/File:Avocado.jpeg

Cyclonebill from Copenhagen, Denmark (Friske ærter Uploaded by FAEP) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)%5D, via Wikimedia Commons

http://commons.wikimedia.org/wiki/File:Friske_%C3%A6rter_%284739134511%29.jpg

Cyclonebill from Copenhagen, Denmark (Edamame Uploaded by FAEP) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)%5D, via Wikimedia Commons

http://commons.wikimedia.org/wiki/File:Edamame_%285700539494%29.jpg

 

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5 Nutrition Tips That Will Keep You Energized All Day Long

01/24/2020 1 Comment

How many of you need at least three cups of coffee to accomplish your daily tasks? Often times, even a restful night’s sleep is met with feelings of grogginess as the day progresses. In 2017 alone, the energy drink business reportedly grossed $2.98 billion dollars.

This does not include the revenue gained from coffee and tea sales. Although the regular consumption of additional energy is thriving, many people still report possessing a lack of energy. This leaves a multitude of individuals unproductive due to extreme fatigue.

When it comes to energy and the body, this relationship can be likened to the gas that moves a car. The process of converting what we eat into energy is no simple production. After our food is digested, it is mixed with acids and enzymes. The sugars or carbohydrates are converted into glucose.

Our body stores this glucose in order to produce energy at a specific time. Glucose heavily relies on instruction from Insulin, which is like the hormone boss of glucose. Energy is created through insulin traveling within the bloodstream and allowing the proper amount of glucose inside.

In essence, the types of food we eat determine how much energy we have! Which is why nutrition is so vital to our energy production and overall health.

If you have been lacking motivation, feeling sluggish, or surviving off of energy drinks, you may have a nutritional deficiency. Changing your diet in conjunction with a proper exercise routine may assist with improved energy. Consider these five simple foods that will increase your energy all day long.

  1. Sweet Potatoes

Sweet potatoes are good carbohydrates that are jam-packed with energy-producing vitamins such as A and C. Since they are filled with natural flavor, sweet potatoes don’t need much to taste good. This versatile food can be accompanied with a lean protein for an awesome afternoon lunch.

  1. Bananas

Bananas aren’t only known for their high potassium levels. They are actually compiled entirely of glucose- the healthy sugar. Munching on one of these fruits for breakfast will keep you energized throughout the day. In addition, you only need to eat one banana in order to achieve a boost. Mixed in a morning smoothie or served with oatmeal, bananas are sure to give your meal a subtle dash of sweetness.

  1. Salmon

Salmon is a lean protein full of Omega-3 fatty acids which promote a healthy heart. In addition to its countless health benefits, salmon is filled with the B6 vitamin that directly assists with turning food into energy. Test out your culinary skills by combining salmon with whole wheat pasta or combining it with a hearty salad.

  1. Blueberries

Blueberries may be tiny, but they are filled with benefits. Primarily used as an antioxidant, blueberries are also compiled with energy-boosting vitamins.

Another awesome benefit of eating blueberries as a snack is their low-calorie count. In fact, one serving is only 81 calories. Much like bananas, blueberries can be mixed in smoothies or combined with yogurt. This small snack can get you through the mid-day slump.

  1. Almonds

Almonds are also an excellent bite that will keep you full and energized. In order for your body to circulate energy, it survives off of elements like copper and manganese. Almonds are filled with these components, making them an ideal and convenient snack. Their slight saltiness and mega crunch can be a great alternative to chips.

In addition to healthy eating, maintaining a constant exercise routine has been proven to increase energy levels in the body. Nutritionist Samantha Heller, MS, RD says,

“Contrary to popular belief, exercising doesn’t make you tired — it literally creates energy in your body. Your body rises up to meet the challenge for more energy by becoming stronger.”

If increased energy is your goal, start your day by engaging your body in at least a 10-15-minute walk or brisk run. This will encourage your body to awaken, thus building your stamina for future routines. As always, consult with your healthcare physician in order to collaborate on the best regimen for your body.

To remain energized and combat feelings of constant lethargy, dedication is imperative. You must become mindful of the items you eat as well as the activities you engage in. By doing so, your mind and body will become naturally energized!

 

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5 Great Things About Mushrooms

11/11/2019 1 Comment

Photo credit: Acabashi [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)%5D

When you think “healthy eating,” you might not necessarily think of mushrooms, but they could be your golden ticket to a noticeable improvement in your overall health. There has recently been an influx of research surrounding mushrooms and the potential health benefits they can offer.

Researchers are finding that mushrooms are far more beneficial to us than we previously thought. In addition to the many benefits listed below, mushrooms are a great source of healthy protein, making them a favorite amongst vegetarians, and also have many versatile ways of use; they can even be used to create a pasta-alternative.

There’s so much that mushrooms have to offer you. In this article, I’ll share with you five of my favorite health benefits that mushrooms have in store for you.

1) They can improve your immune system

An antioxidant in mushrooms, Ergothioneine, contains sulfur, which helps boost your immune system. They also contain antibiotics naturally, helping prevent infections.

Mushrooms also help to minimize free radicals thanks to Ergothioneine. Free radicals can cause damage to your body and increase your risk of developing diseases. Eating foods that are good for your immune system are a necessary part of keeping it healthy.

2) They can help treat anemia

Mushrooms are a great source of iron, the nutrient of which those with anemia are deficient. Eating mushrooms can help those with anemia boost the iron levels in their blood, minimizing effects like headaches, digestive issues, fatigue, and brain fog (a name given to decreased ability to optimally function mentally, or in layman’s terms, being just a little slower on the uptake).

While eating mushrooms won’t treat these effects once they have started, they will help to minimize or eliminate altogether their presence in the future.

3) They can help strengthen your bones

Mushrooms, like milk, are abundant in calcium which helps to strengthen your bones. The calcium found in mushrooms can not only help strengthen your bones, but also reduce your risk of developing osteoporosis and minimize joint pain or immobility caused by age-related bone deterioration. This can help you to feel more agile and experience less pain and swelling in your joints.

4) They can help you absorb nutrients better

Believe it or not, mushrooms contain Vitamin D, which isn’t often found in vegetables. Vitamin D helps move the absorption and metabolism of phosphorus and calcium along, which means you absorb the full nutrients and experience the full effects sooner. Vitamin D is also beneficial for boosting your energy as well as your mood.

5) They can help you lose weight

Mushrooms are ranked higher than most vegetables and fruits in healthiness because of the many benefits they can offer you. They offer the ideal nutritional balance to encourage weight loss in a healthy way.

Mushrooms are chock full of protein and fiber without cholesterol and with a very low carbohydrate count; they’re the perfect addition to your healthy diet. Mushrooms are also a very versatile option for those on a gluten-free or vegetarian diet, as they can be made into pastas and provide a rich source of healthy protein.

You may not have considered the value of mushrooms before, but they certainly can be a vital part of your healthy eating journey. Mushrooms are packed full of nutrients you need while also being extremely healthy, and they can even help you lose weight.

These magical fungi can be your golden ticket to a healthier life. I hope that, through this article, I have helped convince you to integrate more mushrooms into your diet in an effort to improve your overall health.

 

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