In order to achieve a life of moderation, we need to create balance. We need to reduce stress, take a mini “mental break” and or learn to cope by calming ourselves. Here are 4 suggestions to help introduce some “peace of mind” into your day.
1. Check out www.groovegurus.com: they can create a playlist with your favorite tunes or new tunes to help mellow you out.
2. Check out www.MeditationOasis.com to try a free five minute meditation.
3. If you are open and ready for the next level, take a meditation class or practice yoga at Integral Yoga, NYC.
4. Check out www.TheInnerPathOnline.com to discover more ways to be present in the moment.
On Mondays, I teach a Healthy Lifestyle class through Cardiometabolic Support Network. Today, the class topic was How Successful Weight Losers Do It. Class referenced the National Weight Control Registry at www.nwcr.ws. The following excerpt is taken from the NWCR’s research:
- There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
- 78% eat breakfast every day.
- 75% weigh themselves at least once a week.
- 62% watch less than 10 hours of TV per week.
- 90% exercise, on average, about 1 hour per day.
PLease know Laura Cipullo, LLC does not encourage dieting and or weight loss for people less than the age of 20. Lifestyle may be changed, but there should not be a focus on weight loss and scales. – Laura Cipullo, RD, CDE
Be sure to take your multivitamin with food. Vitamins and food work like a lock and key. If you don’t have food for the vitamin to “latch onto,” the vitamin will not get absorbed.
Everything in moderation. Yes, this includes sweets. If we deprive ourselves of a certain food or a category of food, we are more likely to crave that food. There is a higher chance you may binge on a restricted food. So go ahead and allow yourself to have something sweet. My clients and I love cupcakes from Crumbs and my kids love filling their bags at Dylan’s Candy in NYC. Enjoy!
My client came into my office and declared “After 9 months, I finally like to exercise!” First, I would like to congratulate her on this new rewarding behavior. This particular client has also lost 50 pounds during these months. The point here is that you can change your behavior and consequently change your thoughts, perceptions and even life.
A few of my blog readers asked me to share an example of a high fiber carbohydrate, lean protein, healthy fat meal as mentioned in my last blog. Here are two examples.
A turkey (lean protein) sandwich on whole grain bread (high fiber carbohydrate) with avocado slices (healthy fat, specifically monounsaturated fat).
Whole wheat pasta ( high fiber carbohydrate) with turkey meatballs ( lean protein, >/ = 93 % lean ground turkey) with tomato sauce ( made with olive oil, the healthy fat).
Try this to help you feel full and stay full longer:
eat high fiber carbohydrates, lean proteins and healthy fats at the same meal. This will help reduce extreme blood sugar fluctuations, moderate insulin release and ultimately help you manage your weight.
If you or your child has food allergies and you want a yummy snack, check out Enjoy Life’s cookies. My favorite is the Snickerdoodle cookie.