Achieve a healthy weight!

Achieve a healthy weight!

Dr. Petra Caruso has some great ideas to help you achieve your healthy weight. In fact, she was featured recently on KGW’s Portland Today show! Every day we make countless decisions both on a conscious and subconscious level. Those decisions come from goals we explicitly set for ourselves as well from outdated beliefs or even fears that we hold in our minds.

When we set a new goal it is important to phrase that so that our brain can be working toward that goal at all times, The brain has a difficult time with negative statements such as “I want to ‘lose’ 10 pounds,” so setting a goal of “I am moving toward healthier eating habits,” or “I am at a healthy weight,” allows the brain to move in a positive direction to match that goal.

Some of the most important habits in achieving healthy weight are:
1. Eat a good, protein rich breakfast every day. This sets you up for balanced blood sugar throughout the day and minimizes cravings or overeating at later meals. Below is a recipe for a quick and easy protein-rich smoothie to blend if you really don’t feel you have time to sit down for a quality meal in the mornings.
2. Drink half your weight in ounces of water daily, more if you have coffee or alcohol or when you exercise. The thirst and appetite reflexes are often confused so if you feel hungry between meals, drink a big glass of water and see how you feel before snacking.
3. Find an activity that you love, possibly with a group of people who make you smile. Being accountable to others along with having fun makes this something to look forward to. Vigorous exercise for 2.5 hours weekly is necessary for optimal health.
4. Get adequate sleep. It is almost impossible to achieve optimal weight when we are sleep deprived. Hormones that signal satiety are produced during sleep, so if you have trouble feeling full even when you’ve had an adequate meal, make sure you are getting 8 hours of sleep nightly.
Protein Smoothie Recipe
2 cups water
1 cup kale and/or spinach
1/2 cup 2% or whole fat greek yogurt
1 Tbsp peanut butter
1/2 cup blueberries