Naturally Simple Ways to Weigh LESS...

Naturally Simple Ways to Weigh Less

and Live More Every Day of your life!

This is all about re-balancing your body, mind, and spirit to create a vibrantly healthy you... inside and out. So much more than the number on the "scales!"

 

  1. Feed your soul with primary food.  Friends and family, physical activity, spirituality and a satisfying career feed us. Lack of primary food creates over-reliance on secondary, edible food.
  2. Drink water. Most people are chronically dehydrated. We often mistake thirst for hunger. If you feel hungry between meals, drink a glass of water before giving into cravings. Limit liquid calories from soda, juice, sports drinks and “enhanced” waters.  Stick with nature made!
  3. Eat a plant-rich diet. Plant foods are typically lower in calories and higher in fiber than meat, dairy and processed foods, while providing loads of essential nutrients.  Purchase your animal products from farmers who raise the food in a natural manner; healthy and naturally balanced foods make for a healthy, naturally balanced human. Make certain you do get enough fat and protein in your daily diet to satisfy hunger, appetite, and nutritional needs for YOU.  Each of our needs is different!
  4. Chew your food well. Digestion begins in the mouth. By thoroughly chewing your food, your body will better assimilate nutrients; you will also slow down your eating. It takes about 20 minutes for your brain to register that it is full. By slowing your eating, you’ll feel full, satisfied, and better nourished on less food.  More nutrients in each cell mean a healthier body!
  5. Eat real food; avoid processed, packaged foods. Avoid products with high-fructose corn syrup or a long list of unpronounceable ingredients. (Reduce or eliminate refined sugars from your diet; glucose, fructose, any “oses”.) Packaged and convenience foods tend to be highly processed, lacking the nutrients your body needs, and are often loaded with empty calories. Avoid artificial sweeteners.  Avoid refined sweeteners, even stevia products.

If you have attended my workshops or been supported by me as a client:  Remember the cellular health information from the Whole Food slide show?  Feed your cells well!  Need to experience this workshop? Join me and the Local Living Venture on Thursday, September 25th for the start of the Whole Health and Healing Academy!  

A few more tips for balancing mind, body, and soul weight.

  1. Eat raw foods:  raw fruits & veggies, raw nuts and seeds, raw nut & seed butters.  Raw foods are rich in nutrients that are not altered by the heat of cooking and provide natural enzymes needed in the body for many processes including digestion.
  2. Eating enough healthy fats and protein to satisfy your appetite and your body’s nutritional needs:  choose naturally raised animal products for protein and fat and the omega 3's found in naturally raised meat, eggs and dairy products, wild salmon, avocados, walnuts, raw nuts and seeds.
  3. Eat breakfast. Skipping meals causes your blood sugar levels to peak and dip, affecting your energy and moods. It can also cause overeating later on because you’re so hungry.  With this said, listen to your own body and what you know works for you.  Some people do much better without breakfast and have no problems with the rebound overeating later in the day.  Be conscious of you and your needs. I can personally admit I am not a breakfast eater.  I get hungry by 11 AM or so. I listen and follow my body's requests for food.
  4. Eat mindfully. Turn off the TV. Get away from the computer. Sit down and savor the food you are eating with no distractions.  Eat from a space of unconditional self-love!
  5. Get moving. Do any type of physical activity every day. Find movement or exercise you enjoy.
  6. Get outside.  Your body needs fresh air and natural light.  You will create life long health benefits!
  7. Sleep, rest and relax. Breath work creates relaxation, slow down & breathe deeply.  Ask me for my educational handout on breath work.  When you are sleep-deprived or stressed, your body will crave energy, causing cravings for sugary snacks and caffeine as an energy boost.
  8. Schedule fun time. Boredom and stress can lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy.
  9. Find a mindfulness practice and use it every day. (Yoga, Tai Chi, Tae Kwon Do, Meditation, Prayer...)

 

PS  Just a reminder about the Whole Health & Healing Academy that starts Thursday, September 25th. Join us to create vibrant health in your life!

Protein Powder I Use

Protein Powder I Use...

Wait...What?  Protein, Paula... have I stumbled upon the wrong Paula's blog post?

I get questions from clients, quite frequently, on what I think is the best protein powder to use.

Stepping back a few years... protein powders come in and out of fashion like clothing styles. I know this cyclic pattern, I have plaid shirts purchased when I was 20 years old and 28 years later (yes, I still have those plaid shirts), I am right back in the swing of fashion!

Enter protein powders from the late 70's and 80's.  With a processing makeover (claiming to preserve the vital nutrients of raw milk and colostrum... maybe, but I have a hard time believing that you can remove the liquid whey from the whole milk and then process it into powdered form and still retain all the vital nutrients...really?)  and a new label, perhaps some updated, high tech marketing hype and voila... a new fad ready to sell to the newest generation.

My favorite protein powder is this: zero, zip, nada, zilch, none of them!  In my eyes, they are very processed, refined, manufactured products... not food.  When food is in its whole state, it is a nourishing, cell building gift to your body.  Processed products by any name: rice protein powder, soy protein powder, whey protein powder, hemp protein powder (get the idea here?), well... not so nourishing.

My thoughts, and I know I go against the grain, take it for what it is worth.

Now if you are making your own cheese and keeping the whey liquid to use, great.  Much different than the powdered whey stuff sold as health food.  Again, this is my healing thoughts.

If you think you need more protein, for whatever your reason, use real foods - whole foods. Are you using protein powders in a smoothie to up your daily protein?  Add a raw egg or two from healthy chickens, raised by farmers you know, and living on farms that are clean and natural.  I would never use a commercially raised egg in raw form, organic or not.  Add raw nuts and seeds, they are loaded with protein and healthy fat to boot. Tolerate dairy?  Use real milk from real cows / goats / sheep / yaks, raised eating their natural diets and keep the milk raw and unprocessed. (I am not a big fan of the packaged milk replacements: rice, soy, almond milk, etc.  Again, it is processed, made in a factory. Make your almond milk at home, it is easy and you control the ingredients and process.  Email me for a recipe.) Add 1/4 to 1/3 cup of beans to the smoothie, if you tolerate them.  I recommend light tasting and lighter colored beans for this purpose.

All of these recommendations, for smoothies, are foods that can be eaten just as food.  I am not a big fan of tossing a bunch of yummy foods in a blender and pureeing into a liquid meal.  I like to chew food in a real meal form.  So, with that said, eat any of the above foods to increase your protein intake.  Take soft boiled eggs (from healthy, local chickens), 3 minutes, for on the go meals.  Cheese and yogurt from well raised animals.  Eat lentils and split peas in all sorts of yummy dishes:  soups, stews, Indian dahl... the sky is the limit.

My point is that there are many plant and animal whole foods that can be added to your diet without resorting to powdered protein products.  Nature did not make them, a factory did.

My focal point for making healthy food choices: did nature make it or was it concocted in a factory?

I will confess, I have had running dialogues with various naturopathic healers who recommend protein powders.  One healer, in particular, I have their whole food protocol for healing disease that clearly states to eat natural foods, avoid packaged foods.  Then the protocol recommends a protein powder and protein snack bar made by a specific company.  What?! Really?!  When I read this my first thought was: "How can this "healer" recommend a 100% whole food diet that eliminates packaged foods, and then turn around and recommend a factory made protein product or two, all in the same health education document? How is this not sending a very confusing message to those seeking healing?"

As I always say, take the information in and create your own healing truths.
Stay tuned for fat... Mmmm, Mmmm Fat, coming soon in a newsletter blog post near you!