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Losing Weight: Is There Really a Secret?

Losing Weight: Is There Really a Secret?

Posted on by Alison Jones

Losing weight is one of the most talked about and Googled topics. It’s no surprise that the weight loss market is now a record-setting $72 billion industry. Whether we have a substantial amount of weight to lose or just ten pounds “around the middle,” most of us can relate to the frustrations of a yo-yo diet, hitting a plateau, and being lost in a sea of confusion about all the conflicting weight loss information out there.

Packing on extra weight is no fun. It can affect our self-confidence and overall happiness, and can also have serious negative health effects. So let’s cut through some of the noise out there and get down to the basics about weight loss so that you can shed not only those extra pounds, but the mental and emotional weight too.

The Biggest Weight Loss Trap

The biggest weight loss trap is the “shortcut” weight loss method or diet. You know what I mean: the type of program that promises “a fast and effortless way to lose weight.” If a brilliant scientist were to concoct a formula for rapid and effortless weight reduction, he or she would become an overnight sensation. The medical evidence is quite clear: the maximum rate of sustainable fat loss is between one and two pounds per week, perhaps a little more if you are technically obese.

So for the sake of your sanity as well as your financial health, don’t waste time or money on weight loss methods that make extravagant claims. Most of these methods require extreme restrictions or ways of eating and exercising that set us up for failure for one simple fact: they are not sustainable (and they are often not healthy).

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Feeling Stressed? Mind What You Eat!

Feeling Stressed? Mind What You Eat!

Posted on by Alison Jones

Oh, the stress! Crazy schedules, COVID worries, doctor’s visits, parenting battles, work dilemmas, relationship issues, health concerns, messy houses, caring for aging parents, losing loved ones. At times our lives can simply feel like too much. The stress we feel not only depletes us emotionally, but takes a huge toll on us physically too.

Why does stress leave us feeling so run down? When you’re stressed, your entire being – your mind, body, and spirit, and all of their sub-systems that keep you running every day – devote all of their resources to managing your stressful event. In essence, you go into survival mode and your systems operate at full capacity. Your body taps into every form of emotional and physical energy and grabs from its reserves as well. Even if you feel frozen in your stress, your body is actively working to prepare you to deal with your stressors.

As part of this response, stress depletes our bodies of several important vitamins and minerals. And on top of that, we tend to skip meals and just grab whatever is at hand to keep us going. It’s no wonder we end up feeling so drained.

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The Meditative Act of Journaling in Three Simple Steps

The Meditative Act of Journaling in Three Simple Steps

Posted on by Alison Jones

We’ve all heard that journaling can be a powerful way to gain clarity and connect more deeply with our inner selves. A simple Google search will highlight the many benefits of journaling. I consider it an incredibly powerful meditative act. Yet few of us take the time to sit down and journal on a regular basis.

I think our resistance to journaling exists for one simple reason: it seems like such an optional activity that we don’t think we have time for. A “nice for some people but not really necessary for me” type of activity. And with all the busyness in our lives, who needs another task – especially something so “fluffy” – to add to our “to do” list?

I’m here to suggest that journaling may actually be one of the most important things you do in your day – every day. Before I dive into my three simple tips for starting a journal, let me briefly highlight just a smattering of the benefits of journaling. Journaling helps:

  • increase clarity and vision
  • reduce stress and anxiety
  • sharpen memory
  • promote creativity
  • boost mood and confidence
  • focus on the present
  • foster a spirit of gratitude
  • work through confusion or hurt
  • expand our awareness
  • strengthen our understanding of our core values
  • improve immune function (!)
  • process traumatic events
  • learn via actively engaging with ideas
  • improve decision-making and critical thinking
  • recall pleasant memories
  • increase self-efficacy and productivity

And the list goes on.

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Oatmeal - Your Weight Loss AND Health Friend

Oatmeal – Your Weight Loss AND Health Friend

Posted on by Alison Jones

Did you know that simply eating breakfast can raise your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you’re looking to lose weight and establish healthier eating habits, make sure to embrace oatmeal as part of your diet.

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It’s also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels, and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants (and deliciousness) to your oatmeal, simply throw on some blueberries or raspberries. These tasty fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries rate among the highest in antioxidants out of over 40 fruits and vegetables. (If you are making overnight oats, just toss these on when you are ready to eat.) With a powerhouse combination of oats and berries, what more could you ask for from the first meal of your day?

However, oatmeal doesn’t have to be for breakfast only. You could use it a couple hours before you exercise to energize your workout. You could even include oats in your smoothies. Oats are also a wonderful addition to muffins, and even as a covering for chicken breasts. And it’s super easy to make up a batch of homemade granola using rolled oats, 100% maple syrup, nuts, and seeds.

When buying oatmeal, be sure to read the labels. Many of the pre-packaged varieties are loaded with added sugar, so stick to the unsweetened, unflavored varieties. To spice your oatmeal up a little, top with bananas, berries, milk, nuts, seeds, cinnamon, or raw honey.

If you’re looking for oatmeal with a little more texture than rolled oats, try the steel cut variety, which is my favorite. Although some instant varieties of steel cut are now available, steel cut oats generally take longer to cook. But they are well worth the wait due to their chewier texture and heartier flavor. Once you try steel cut, you may never go back to rolled.

If you’re having trouble with late night binges, have a bowl of oatmeal instead. This will help squash your cravings and provide you with good nutrition over junk food and empty calories.

I suggest alternating your morning meals between oatmeal one day and eggs with a lean protein the next day. Mixing it up like this helps put your fat burning into overdrive.

Whatever you do, be sure to sow (or just eat) your oats!

Why You May Need Vitamin B12 Supplementation (Regardless of Your Diet!)

Why You May Need Vitamin B12 Supplementation (Regardless of Your Diet!)

Posted on by Alison Jones

Vitamin B12 is the only component of the essential B-complex vitamins that cannot be sufficiently obtained via plants. Because of this, most vegetarians take a Vitamin B12 supplement. However, B12 supplementation may also be important for meat eaters. Modern-day meat production practices and declining soil quality have stripped most animal products of the bulk of the B12 nutrient that naturally comes from bacteria. And a B12 deficiency can lead to weakness, fatigue, digestive issues, nerve problems, cognitive impairment, and even vision loss.

Studies also indicate that the absorption of food sources of Vitamin B12 decreases as we age. Therefore, an increased intake of vitamin B12 is recommended for adults above fifty, regardless of dietary practices.

Vitamin B12 is important for maintaining a healthy nervous system and DNA production. It helps regulate the formation of red blood cells in the body and plays an important role in maintaining and increasing energy levels. Vitamin B12 also helps curb atherosclerosis and, in conjunction with folic acid, helps counter heart disease and thrombosis. B12 supplementation also supports cognitive function and heals neurological impairment in older individuals.

Vitamin B12 comes in several forms but is generally recommended in its methylcobalamin form, which requires no metabolic steps for its ingestion. It’s available as a sublingual tablet that dissolves under the tongue so that the digestive system doesn’t have the chance to modify the molecule. Taken this way, vitamin B12 directly penetrates the bloodstream and gets right to work. I take the Jarrow B12 tablet, available online or in vitamin shops.

An extra dose of B12 causes no harm and could even be stored for future use. So take your vitamin B12 – one tablet per day – and make sure your B-complex bases are covered!