7 Strategies to Guarantee Weight Loss - Part 2

The battle of the bulge is a never-ending struggle for most of us, especially as we age and become less active. I gain 3 - 5 pounds every year in the winter. And every spring it's a challenge to take it off. I call it my winter pouch. If you are struggling with a few extra pounds, here are the next 3 tips to help us all get thin and trim for summer. 

Why We Put on Weight

There are a lot of factors that go into putting on excess pounds. Some are emotional. Lack of exercise. Lack of knowledge. Boredom. Poor diet. The list is extensive. 

The good news it is never too late to change our habits and small changes can make a huge difference as time goes on. Think of how much energy you will have, the activities you will be able to enjoy, the clothes you will be able to wear with confidence. Sounds great, doesn't it? So let's get started with more strategies I guarantee will help you lose those unwanted pounds.

Tip #4: Drink more water
This cannot be emphasized enough. Dehydration is a major cause of headaches, migraines, fatigue, dizziness and other symptoms. We often mistake hunger for thirst. So I drink a glass of water with a bit of lemon or lime juice which helps balance my PH especially at meals. The amount of water we need to consume on a daily basis varies but I think it's safe to say most of us don't drink nearly enough. An easy-to-remember rule of thumb is to drink at least 8 8 oz glasses of water daily, preferably filtered. Not only will drinking water keep you full, it will flush out those toxins and keep everything flowing nicely. Water also helps keep the skin hydrated.

Tip #5: Eat only when you're hungry
Now this may seem obvious to some, but if you're overweight, you probably don't wait for hunger pains to eat. I know because sometimes I don't. An upsetting phone call, an unresolved decision, an emotional dilemma can all make me want to head for the fridge or a snack. This is called "emotional eating". It is not real hunger pain and is a big factor in weight gain. 

Somewhere along the line we learned to use food to comfort ourselves during times of stress. Rather than eat unconsciously, try going for a walk, making a cup of tea, or try the tapping technique to process your emotions. 

As a working mom, I have had to eat "on schedule" for many years. The clock determined when I ate, not my belly. The key is to become more aware of what we are FEELING. This is where mindfulness comes in handy. Check out my posts and learn more here. I am working on becoming more conscious of my physical and emotional states when I want to reach for food. I ask myself "Are you really hungry right now?" "Is my stomach growling?" "Am I calm?" "Am I feeling cranky or lack energy?" All of these are good indicators of true hunger. If I am not quite sure, I drink a large glass of water first and then see if I still want to eat.

Tip #6: Sit down to eat
Today's fast-paced lifestyle has many of us eating on the run, in the car, at the desk, at a fast-food joint. I know sometimes it can't be helped but eating on the run prevents us from focusing on what and how much we are eating. We don't enjoy the meal. When we slow down and focus on the taste, texture, and color of our meal, we are being mindful. This allows our brains and our bellies to recalibrate and deliver the message "I am full." We reduce the risk of overeating because we are more present and in control of our intake. As a single parent, I always made dinner-time a priority; it was important to prepare healthy meals and teach my sons good eating habits, but also to reconnect after everyone's long day.

Tip #7: Cut out snacking between meals

Once again, the "experts" have changed their minds. They used to tell us to "graze" throughout the day to "keep your metabolism going". Well, everytime we put something in our mouths, we stimulate the release of insulin and we all know that insulin makes us feel hungry. Instead of reaching for that candy bar or 3 pm. snack, go for a walk, or drink a hot cup of tea or water. Try to establish an "eating window" say from 10 am - 6 pm, and don't eat outside of that window or between meals. If you feel hungry between meals, you are probably not getting enough protein and fat to hold you so address that issue instead of snacking. 

Extra bonus tip:
One more tip to help us all maintain a healthy weight, and that is to make more meals at home. Restaurants are notorious for over-sizing portions, over-salting their food, and loading up on unnecssary fats, sugar, and additives. It's a pleasure to dine out occasionally, but healthy home cooking can't be beat. 

There are tons of healthy 30-min cookbooks out there so please don't use the excuse "I just don't have time to cook,". Order your copy of my new cookbook "Mediterranean Mom's Family Favorites: easy, ethnic, and everyday meals" your family will love. Over 150 healthy and nutritious recipes from all sorts of cuisines including keto, paleo, and gluten-free for those on special diets. Digital copy available for only $24.99. Simply use Zelle to send the payment to arielpaz08@gmail.com and I'll get it right out to you. 

In Conclusion
I have used these 7 strategies with success over the years to lose about 35 pounds and maintain a healthy weight so I know they work and they are simple to do. You can beat the battle of the bulge. You can be slim and trim, have more energy, and feel great about yourself. Start today with a few of these tips. 

What weight loss tips can you share with us? Leave a comment below or post on my Facebook page or Instagram. 

If you enjoyed this post and would like to join our community, enter your email address in the box provided. In addition to my weekly posts you'll also receive a copy of my free e-guide entitled "7 Steps to Finding Your Spiritual Path". 

In the meantime, check out my other offerings on Amazon, Barnes and Noble, and Google Play. Pop on over to Pinterest and enjoy the collection I have curated for you. And I just recently started posting on Instagram so follow me there too!

Until next time, stay tuned for more positive and practical wisdom to help you ignite the power within and discover YOUR DESTINY!

And remember,  keep looking up!

Ariel Paz

Feel free to use and share my content but do acknowledge me as the source. Thank you!

7 Simple Strategies to Guarantee Weight Loss - Part 1

Summer is nearly upon us. Are you ready for swimsuit time? Don't let a few extra pounds hold you back from the beach, the pool, and the fun. In today's post, I am sharing some tips to help us all shed that extra weight this year, get healthy, and look our best. 

Did you know more than one third of U.S. adults are obese? Our fast-paced gotta-get-more-done-now lifestyle has led to a deprioritization of mealtimes. We eat on the run, grab a coffee at Starbuck's for breakfast, snack on a donut at break, and then take the kids to a fast-food joint for dinner because of jam-packed schedules. Or we exercise like crazy and then think we have free license to eat anything we want. Not so fast, friend. 

As we age, excess weight can keep us from doing things we love. It also affects the pocketbook. Did you know medical expenses for obese people are $1429 more per year than for a normal weight person? As a gal who has lost a total of 35 pounds over my lifetime, and kept it off, in this two part series, I am sharing six simple tips I use to help maintain a healthy weight. But first, here's what prompted me to write this post.

Personal Story
Last weekend, I was out with a new girlfriend who is about my age, perhaps a few years younger. If I had to guess, she's probably about thirty pounds or more overweight which puts her into the obese category. I parked the car in the garage and we headed to the main entrance for a night of salsa dancing. As we're walking, she says "Dinner time," and pulls something wrapped in foil out of her purse and begins to chow down. What I wanted to tell her is that this behavior is conducive to weight gain, but I kept my mouth shut. Don't let this be you.

So here we go with my first three tips to help you lose that unhealthy baggage, have more energy, and feel better about yourself.

Tip #1: Eat smaller portions
Everything these days seems to be super-sized, from burgers to televisions. Unless we want our bodies to be super-sized we need to go against the tide and realize bigger is not always better, particularly when it comes to portion sizes. A serving of meat, fish, or chicken should be about the size of our palm, which is about 4 ounces. We want to feel pleasantly full but not stuffed when we finish our meal. Instead of a dinner-size plate, start using the salad plates instead. 

Tip #2: Be more active
Physical activity is even more important as we age. We have to keep moving somehow someway. Have done with the excuse about not liking to exercise. There are so many ways to exercise and have fun. One of the easiest and cheapest forms is to take a walk. Walking is a weight-bearing exercise that prevents bone loss.

Put on a pair of supportive shoes, grab a friend or a loved one, and head outside. A brisk 1 - 2 mile walk everyday will do wonders for you. At lunch time, get away from the desk, clear your head, and get some fresh air. If you want more, pick up the pace to a jog. If your joints can take it, jogging is a great cardiovascular exercise that gets the happy hormones, known as endorphins, circulating. You will burn more calories, stoke your metabolism, and strengthen your heart.

Just because we are getting older doesn't mean we have to become a couch potato. Three of my favorite activities are walking, yoga, and pilates. Nothing makes me feel better than a good workout, particularly if it's outside. You can also try working out at home with light weights to keep up your bone mass. Biking and swimming are other options but remember they are not weight-bearing so you'll have to incorporate another exercise to keep from losing bone mass.

Do something to get moving every day until it becomes a habit. Not only will your body thank you but your brain will too!

Tip #3: Cut back on unhealthy fats, sugar, and salt.
As an ex-aerobics instructor, I learned about nutrition, diet, and calories. Since those days, however, the dietary guidelines have done an about face. Then it was all about low-fat this and sugar-free that. Since then, we now know more about the dangers of too many carbs and not enough good fats in our diet. Obesity and diabetes have sky-rocketed due to eating too many carbohydrates. The old thinking that fat (cholesterol) causes heart attacks is out the window. Now the focus is on triglycerides and sugars. 

Quick nutrition lesson here. Fats are found mostly in animal products such as meat, dairy, and cheese. They also are in oils, nuts, and seeds and seed oils such as canola and corn oil, which are highly chemically processed and you should avoid. To limit unhealthy saturated fats, avoid fried foods, fast-food, ice cream, pre-made packaged or frozen products, and creamy salad dressings and sauces such as ranch dressing and alfredo sauce. 

Check the labels and notice the number of saturated fat grams per serving. If you're not used to doing this, get ready for a rude awakening. Fat is not the enemy however. Healthy fats such as olive oil, avocado oil, and coconut oil are good for you. The brain is made up of 60% fat, so it needs healthy fats to do its job. Olive oil, coconut oil, sardines, salmon, and mackerel all contain heart-healthy oils but eat them in moderation if you want to lose the weight. Now let's talk about sugar.

Experts say sugar is our #1 enemy. Sugars come from anything that is not a protein or a fat which include alcohol, bread, cereal, potatoes, grains, cakes, candy, donuts, etc. Sugar wears many disguises so it is important to be aware of where these simple carbohydrates lurk. 

I overheard a woman at the pool the other day comparing lettuce and watermelon. She, too, is overweight. She was talking about how much she loves watermelon. True, lettuce and watermelon are both mostly water, however, watermelon is very high in sugar, rating 72 out of 100 on the glycemic index. So if you're downing it in large quantities, remember the body still needs to produce insulin to digest fruit sugars the same as the sugar in cakes and cookies. Some other sources of sugar you might not be aware of are alcohol, dried fruit such as raisens, figs, dates, and some energy drinks. Eating too many carbohydrates can lead to diabetes and obesity. Now let's talk about salt.

The average American consumes too much salt.  Packaged and pre-made foods are loaded with salt aka sodium. Most restaurants over-salt foods. Why? Because salt, like sugar, makes you want to eat more. Ever stopped at half a bag of popcorn at the movies? Not me. Too much salt contributes to high blood pressure and our blood pressure naturally goes up as we age. It can also cause bouts of dizziness and vertigo. 

Instead of using salt to flavor food, I have a whole selection of herbs and spices. Fresh parsley, ginger, dill, onion, and garlic are potent anti-inflammatory seasonings and packed full of vitamins and good stuff. Salt like sugar is a habit.

Our taste buds become accustomed to sweet and salty foods, but they can be retrained. Use lemon and lime to flavor fish and meat. Try Herbes de Provence or a no salt garlic herb seasoning like Mrs. Dash. If you are in the habit of salting your food before you taste it, stop putting the salt and pepper shaker on the dinner table. You'll get tired of getting up to get it and soon break the habit.

For Reflection
What health concern would you like to conquer? Which one of these tips will you apply this week? Do write and let me know how it goes for you. Stay tuned for part 2 next week when I'll share the next 3 practical tips to help you beat the battle of the bulge. 

If you enjoyed this post do share with a friend who might enjoy it as well. To join our community and learn more about healing, health, wholeness, and harmony, enter your email address in the box on the right. In addition to my weekly posts, you'll also receive a copy of my free e-guide entitled "7 Steps to Finding Your Spiritual Path". 

In the meantime, check out my other offerings on Amazon, Barnes and Noble, and Apple. Pop on over to Pinterest and enjoy the collection I have curated for you. And I just recently started posting on Instagram so follow me there too!

Until next time, stay tuned for more positive and practical wisdom to help you ignite the power within and discover YOUR DESTINY!

And remember,  keep looking up!

Ariel Paz

All rights reserved. If you'd like to use this material, contact me at arielpaz08@gmail.com.

How Eating Healthy Can Give You More Energy

So we've been talking about joy, gratitude and energy this month. You may be wondering how food fits into this series. Let's find out together. 

As a reminder, we are body, mind, and spirit so in this week's post we are going to address the body's needs in order to feel joyful and full of energy and it starts with what we put in our mouths on a daily basis. 

A Bit of Quantum Physics 
You know we are all energy, right? Just look at a drop of blood under a microscope and watch all the movement. God, the universal Source, as some call it, is the source of all energy, and we are a part of God incarnated on this earth for his purposes. Yup. 

So, how does food come in to the picture?

 

Well, food grows under the sun, right? Plants, veggies, animals. We all need sunshine. Sunshine, as you know, gives us energy. Well, without getting too technical, it's called photo (light) and synthesis (to put together). Plants turn light into energy and food. So when we eat them, we absorb their energy. Animals eat plants and absorb their energy. When we go out in the sun, we absorb energy (the body makes vitamin D from the sun). Did you know that 40% of the population is deficient in Vitamin D? Low levels of vitamin D can cause depression, osteoporosis, and low immunity. Hence, low energy. 

You are What You Eat
You've heard this phrase before I'm sure, but do you realize how true it really is? What we put into our mouths has a huge impact on our energy levels and consequently our joy. How do you feel after a huge carb-laden meal like Thanksgiving? Not so great right? How about after a big fat steak dinner? Same thing, right? Lethargic. How about when you eat a nice big green salad and a piece of lean chicken or fish? Energized, light, and ready to go, right? Processed carbs and high fat meals lack nutritional value as well as energy-producing components. 

Low energy foods keep us feeling lethargic and joyless. Who wants to feel like that? Not me. I encourage you to swap out some of the low-energy foods you may be eating for more energy-laden sources. Here is a list of 11 foods that give you energy. from one of my favorite online health websites. 

The Food Connection

Eating healthy is crucial to our metabolism and to our energy levels. Don't blame it on your hormones or your age. Blame it on your diet. If we don't eat the right amounts of macros (carbs, proteins, and fats) our bodies will not function at their optimum level. We will run out of energy at 3 pm and seek out some caffeine or something sweet. We will plop on the sofa after dinner instead of going for a brisk walk. We won't have energy to exercise. You get the picture. 

Forget the whole notion of low-fat diets. Healthy fats are crucial for our brains! And our hormones. Salmon, sardines, walnuts are all full of omega 3 essential fatty acids. Notice the word "essential". That means our body cannot make them and we need to eat foods that provide them. Did you know our brains are like 60 - 70% fat? Yup. We gotta have good fats, folks and that means olive oil instead of vegetable oil, walnuts instead of peanuts, salmon instead of mahi-mahi. You get the idea. It's all about making the right dietary choices. If you want to have more energy AND more joy, start with your diet. 

Remember, friends, we are body, mind, and spirit. We have to address all three areas in order to achieve wholeness. 

For Reflection

After reading this post, what kinds of changes can you make to have more energy? What will you swap out of your diet and what will you swap in? Write and let us all know. 

I hope this post has been helpful and encouraging. If you'd like to join our holistic, growth-oriented community so you can transform your life, enter your email address in the box provided. You'll receive my weekly newsletter and a copy of my FREE eguide " 7 Steps to Finding Your Spiritual Path." 

Do check out my books on Amazon and your favorite online bookseller. 

Until next time, stay tuned, eat well, and as always,

Keep looking up!

Ariel Paz 

Quick & Easy Watermelon & Feta Salad

Summer is almost here and so are the fresh fruits and vegetables of the season. Since I am committed to encouraging a healthy and balanced lifestyle, today I am sharing a refreshing and easy salad idea to enjoy with your picnics and summer time meals. 

Here's what you need: (Adjust amounts depending on how much you want to make)

1/2 seedless watermelon, rind removed

1- 2 large cucumbers

12 oz crumbled feta cheese or queso blanco

3 tbsps olive oil

juice of 2 limes 

1 bunch spring onions

1/2 tbsp tarragon or your favorite herb

                 

                   

Dice watermelon. Peel and dice cucumber. Wash, then chop green onions. Mix in your favorite large salad bowl. Add cheese, olive oil, and lime juice. Add tarragon to taste. Serve chilled as a side with salmon, burgers, or all by itself.

Give it a try at your next summer get together and let me know how you like it.

For more healthy and delicious recipes and ideas, click on this link to visit my Pinterest page. And do order a copy of my new Mediterranean cookbook for just $24.99 (digital copy only). Email me to order. 

Until next time, stay tuned for more on healing, wholeness, health, and harmony.

Keep looking up!

Ariel Paz

Korean Seaweed Soup with Mussels

Nothing is better than a hot pot of homemade soup on a cold winter day. Today I made Korean Seaweed Soup with mussels. Seaweed is packed with nutrition and is great for new mothers. It is quick and super easy to make, just be sure you buy fresh mussels and clean them well.

Step One: Assemble ingredients.

1 tbsp. Sesame oil
1 tbsp. Soy sauce (I use low-sodium)
1 pack of fresh mussels
1 package of dried seaweed
1 12 oz container organic low-sodium chicken broth
water
2 tsps. minced garlic

Step Two: Clean the mussels.
Here's how.
Video of how to clean mussels:

Step Three: Rinse and Soak the seaweed.
Break the dried seaweed into small pieces and put in a bowl to soak with cold water. The seaweed will expand a lot. Rinse and drain several times.


Step Four: Saute the garlic and the seaweed
Drain the seaweed. In a dutch pot, saute the minced garlic in a small amount of sesame oil and soy sauce. Add the drained seaweed and enough water to cover. Bring to low boil.

Step Five: Add chicken broth.
I use low-sodium, no msg organic chicken broth.
Continue to slow boil.

Step Six. Taste.
Taste the broth before adding the mussels. Add additional soy sauce if needed.

Step Seven: Add the mussels

Cover the pot. After 3 - 5 minutes, check the mussels. If any of them have not opened, discard them as they were not alive.

Serve with rice or by itself. Enjoy!

If you liked this recipe, visit my Pinterest board for more delicious recipes.
If you'd like to join our community, enter your email address in the box provided to receive my bi-weekly posts and a copy of my free eguide " 7 Steps to Finding Your Spiritual Path". .

Until next time, eat healthy and keep looking up!

Ariel Paz