Four Simple Steps To A Healthy Weight

Lately all my social media has been blowing up with “magic pill” sales pitches and costly ways to lose menopausal weight (or baby weight or that last 5 pounds).

“Take this pill and magically lose your middle-age belly bulge” (insert photo of hourglass, blemish free 20 year old model)

Can I just say, this is insulting ……………  I am not a teenager anymore and have enough intelligence to realize that a pill will not give me a 36-24-36 figure. (yes, I am one of those middle-aged women the diet pill companies are trying to target). It frustrates me that they’re using women’s insecurities for financial gain.

Why would I go spend $29.95 on a 30 day supply of pills to lose weight when all I have to do is change a few simple things?

Let me give you a little of my background.

When I was younger I suffered with anorexia, was hospitalized and would starve myself trying to get down to a certain weight. If there was a new diet I tried it. Low carb, no carb, grapefruit diet, South Beach diet, Paleo, and on and on.

As I grew older and more mature, I educated myself about eating healthy, staying physically fit and getting proper rest. Thankfully, as I learned how to take care of myself, I gained weight and was able to maintain good health.

Read below to find out how I have been able to keep a regular and healthy weight, without diet pills, fad diets or other costly options.

Four Simple Steps To a Healthy Weight

Eat foods in their most natural form

This means stop eating commercially processed foods like crackers, cookies, breads, candy, fast foods, prepackaged foods and condiments. They are full of non-food ingredients, preservatives, food dyes and artificial sweeteners/colors/flavors. They contain high levels of sodium, saturated fat, and high fructose corn syrup. These additives increase the flavor but destroy much of the nutritional value. Empty calories.

Eat fresh fruit. Make breakfast smoothies. Have an apple dipped in a natural peanut butter for snack. Make fruit roll-ups in a dehydrator.

Eat fresh vegetables. Add a side of steamed broccoli or cauliflower with your dinner instead of a dinner roll. Nibble on celery sticks.  Sprinkle thin sliced cucumbers with a touch of sea salt for a healthy snack.

Eat only unprocessed meat. (yep this means no more hot dogs, bacon and fatty salami). Eat chicken, beef, lamb, pork and seafood. Grill it, bake it, broil it, steam it, or use a slow-cooker.

Consume more whole grains. Instead of bleached white rice, have wild or brown rice. Use whole grain oats, amaranth or quinoa to make a honey granola or a hot cereal for breakfast.

Snack on raw nuts. They’re delicious!! Soak them overnight and blend them into a smoothie. Add raw nuts to breakfast cereal.

Season food with sea salt, pepper and fresh or dried herbs.

Eat all your foods in their most natural form. They will be easier to digest, way more nutrition, and much more pleasing on the eye. Look at those delicious colors!!

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Drink plenty of liquids

Without enough liquid, our body cannot work to it’s fullest potential. Digestion doesn’t work properly, we get headaches and our body stays full of toxins. If we drink the recommended 8 ounces of liquid  day, our body can easily flush out all the junk and run more smoothly.

If you have difficulty drinking plain water here are a few tricks that helped me.

Make a couple cups of your favorite decaffeinated tea (I like peppermint or vanilla). Add it to a jug of fresh water and ice cubes. Put in the refrigerator and try to drink the whole pitcher in a day.

Slice fresh fruit and add to a pitcher of water. Oranges, lemon and limes will add a refreshing twist and quench your thirst.

If you’re like me and need that bubbly sensation (like from soda), drink a chilled Perrier or mineral water (the ones without sweetener).

Keep moving

Quite often we promise ourselves “Today is the day” we will start a regular exercise routine, but then life gets busy and our best intentions of exercising diminish. Or we are unable, due to physical limitation or illness, to commit to a workout schedule.

That’s alright! Don’t get discouraged – Just keep moving 🙂

Park your car at the end of the parking lot instead of the front. Take the stairs instead of the elevator. Walk around the block first thing in the morning and end of the day. Use half of your lunch break to walk. Walk every chance you get. Five minutes here, ten minutes there…… It all adds up.

If you are unable to walk regularly, do some sitting exercises. Ab squeezes or butt squeezes (I like to do 4 sets of 20 through out the day). Bicep curls or shoulder raises.

Love yourself

The bible says God made us in his image – Perfect in his sight. …..Short or tall, dark or light, blonde or redhead. We are all perfect, unique and beautiful.

It took me a long time to learn this, but it’s true. Imagine your child telling you he/she felt “ugly”. Heartbreaking right? God feels the same way about us. We need to look in the mirror and see our beauty, our potential, our lovely one-of-a-kind amazing-ness.

How blaaaaahhhh  our world would be if we all looked the same, a perfect world full of a bunch of perfect people. BORING!!

Our world is a rainbow of people!

When we love ourselves for the way God intended us to look, our true beauty begins to shine from the inside out. When we love ourselves, we will be more inclined to nurture and care for our bodies the way we should.

Eat healthy foods, drink plenty of liquids and keep moving, and your body will find it’s natural weight. Whatever your natural weight is, LOVE it!!

Song of Solomon 4:7   You are altogether beautiful, my love; there is no flaw in you.

Genesis 1:31 And God saw everything that he had made, and behold, it was very good……

Ecclesiastes 3:11 He has made everything beautiful in its time………

What are some of the ways you find beauty in yourself when life gets you down?

Disclaimer: The information on this website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Please seek a doctor before making any health changes with your diet or exercise.

 

 

 

 

 

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Energizing Apple Peel Powder

applepicThis past weekend I made the most delicious Dutch Apple Pie. As always though, I felt terrible for the waste – all those apple peels and cores. I decided to come up with a way to use them rather than throw them in the trash (especially since most the nutrition is in the peel). With a little research, I found the PERFECT way to save the peels and create a vitamin packed homemade Energizing Apple Peel Powder (There’s a site that sells this stuff and let me just say, “It isn’t cheap!!”)

Look at ALL those peels!

I found that apple peels contain natural sources of Vitamins A and C, and minerals – Calcium, Phosphorus, Folate, and Iron. They also contain a high level of antioxidants to help protect our cells from free radical damage. *

According to the National Institute of Health, consumption of apple peel powder increases joint function and range of motion in those who were found to have chronic pain.*

In addition, a study done at the University of Iowa showed that a natural substance in apple peels (ursolic acid) was found to reduce obesity in mice. They said further studies were needed to see if apple peels would reduce obesity in humans, but I would be willing to give them a chance to lose a few pounds – how about you?

Ok, if I were at home in Vegas I would just use the summer sun to dry my peels, but I’m way up in Canada right now without my dehydrator. I still decided to make it work by setting my oven on its lowest setting (170F) and heating the peels until they were dry (it took about 3 hours).

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Not the best photo – Sorry! But I wanted to show you how much they will shrink.

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And even though they shrink significantly, 8 apples still yielded over 3 cups dried apple peels.

There was probably closer to 4 cups of dried peels, but they were so sweet and crispy that I ate some of them right off the tray!

I added the dried peels to my Vitamix blender and crushed them until they turned into a powder (about 2 minutes). It yielded 3/4 cup powder. That doesn’t seem like a lot, but notice the recipes below. Each one calls for a tablespoon or less. This energizing apple peel powder goes a long way!

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Check out ALL the ways you can use this amazing creation!

Apple Pie Smoothie: One banana, 1/2 cup almond milk, 1/2 cup ice, 1 tablespoon raw honey, 1 tablespoon apple peel powder, 1 teaspoon cinnamon. Blend in high powered blender for 1 minute.

Apple Walnut Oatmeal: One serving of your favorite oatmeal (mine is steal cut oats cooked with nut milk), 2 tablespoons chopped walnuts, 1 tablespoon raw honey, 1 teaspoon apple peel powder.

Apple Granola Yogurt: One serving of your favorite yogurt (mine is vanilla Greek), 2 tablespoons of your favorite granola (I like a hemp and nut granola), 1 teaspoon dried raisins, 1 teaspoon apple peel powder. Mix all the ingredients and let sit in the refrigerator for 10 minutes before eating.

Apple & Sweet Pepper Marinade: One cup of your favorite smoky barbeque sauce, 1/2 cup (each) chopped red pepper and red onion sautéed in olive oil until soft, 1 tablespoon apple peel powder, 1 tablespoon brown sugar, dash cayenne pepper. Blend all the ingredients and marinate/baste your favorite piece of meat.

Apple Vanilla Frozen Yogurt Pops: Blend a 500gram container of vanilla yogurt with a dash of cinnamon and 1 tablespoon of apple peel powder. Add to your frozen pop mold and freeze.

Apple Granola: 2 cups (oats, uncooked quinoa, popped amaranth or other grain of your choice), 1 cup of your favorite nuts, 3/4 cup raisins, 1 tablespoon apple peel powder, 2 teaspoons cinnamon, 1/2 teaspoon nutmeg, 1/2 teaspoon ground clove, 1/8 teaspoon salt, 1/3 cup melted coconut oil, 1 teaspoon vanilla, 1/4 cup maple syrup, 1/4 cup brown sugar. Blend dry ingredients in one bowl and wet ingredients in another. Blend both bowls together. Add mixture to a cookie sheet covered with parchment paper. Bake at 325F for 10 minutes.

Basically, apple peel powder can be added to any smoothie, hot or cold cereal, granola recipe, ice cream recipe, marinade or even dry meat rub!! I’ve also added it to a Harvest Cheddar Soup and Butternut Squash Soup.

Apple Peel Powder is packed full of nutrients, saves on food waste, taste incredibly sweet with a hint of tart, and a little goes a long way.

Please comment below and share how you’ve been creative in the kitchen and saved food from being tossed.

Thanks for stopping by, Rene’

References:

http://www.ncbi.nlm.nih.gov/pubmed/25271471

http://www.appleactiv.com/appleactiv-dapp

http://www.sciencedaily.com/releases/2012/06/120620212855.htm