PAULASHEALTHY's SparkPeople Blog PAULASHEALTHY's Blog on SparkPeople, home of free diet plans and a healthy living community Self Reflection Exercise That Will Change Your Life <img src=""> <BR> Self reflection is a powerful tool to creating a healthy, happy life. Some personalities find this exercise easier than others, but all will get something from it. Steve Gutzler, a leadership and performance coach that I met on Twitter, encouraged me to take a self-inventory while I was on vacation and had some time to reflect. He called it a Code of Honor. It should be 10-12 promises you make and keep for yourself. ... Wed, 17 Apr 2013 09:49:56 EST Age Is Nothing But a Number! <img src=""> <BR> Are you too old for fitness? NO! There are measurable health benefits that come from a consistent exercise program at any age. <BR> <BR> The first step in beginning a program at any age is to evaluate your goals and abilities. Make sure these goals are realistic and have possible attainability. I can sit here and say I want to be an Olympic downhill skier as my goal but 1. I don’t ski and 2. my hips and knees would ... Sun, 7 Apr 2013 09:12:25 EST The Glories of Garlic <img src=""> <BR> <BR> Garlic is synonymous with certain styles of cooking, but to me, it’s also part of the welcoming of spring. An Easter Brunch with deviled eggs, roast beef, and garlic asparagus spears are a sign that the flowers will bloom. I can shed the sweaters and coats and breathe the warm spring air. <BR> <BR> Garlic with its assertive, sweet flavor is loaded with cholesterol lowering components. It can prevent blood clots... Thu, 28 Mar 2013 08:34:11 EST Carbs Are Not the Bad Guys! <img src=""> <BR> Carbohydrates have been labeled by certain diet gurus as fat boosting little demons. Reality needs to be separated from the hype. The reality is carbohydrates provide an energy source because they are filled with fiber, minerals and vitamins. But they need to be a certain kind of carb; complex carbs, not simple like white bread, white rice and white flour <BR> <BR> <BR> When choosing from a bowl of pretzels or a bow... Fri, 22 Mar 2013 04:25:21 EST Walking Works Wonders <img src=""> <BR> Walking can reduce your risk of heart disease, improves blood sugar and blood pressure, strengthens bones, helps with weight loss, keeps your brain sharp and helps relieve stress. The key to success in all of those areas is to keep the work effort strong, focused and steady. You can do this by: <BR> <BR> 1.Use a pedometer. Consumer Reports on Health states that a study in the Annals of Family Medicine showed that ... Thu, 21 Mar 2013 05:23:40 EST Up Your Odds: Exercise AND Eat Right <img src=""> <BR> Gaining weight back after ‘dieting’ is difficult for people on many levels. This process of yo-yo dieting can be physically and emotionally damaging. Studies reveal that the most effective form of weight loss and maintaining weight loss is a lifestyle combining healthy eating and exercise. <BR> <BR> Emotionally, having the numbers on the scale and your clothing size, bob up and down can lead to depression, a feeling ... Wed, 20 Mar 2013 15:11:09 EST Creating a Better Way of Life for Older Adults <img src=""> <BR> There are research studies investigating many topics from the best diet to the new, latest diet pills to…everything diet related. But I recently saw an older article in the Wall Street Journal (2011) on improving the quality of life through preventing muscle loss in older adults which intrigued me. <BR> <BR> The Mayo Clinic Lab was studying the strategy for improving older adults’ health span involving age-related mus... Sun, 17 Mar 2013 10:23:51 EST Creative, Yummy Dishes Using Original Breadcrumbs <img src=""> <BR> Panko and store bought breadcrumbs are typical for breading proteins and vegetables. An article in Clean Eating Magazine (March, 2013) challenges us to see outside the box, to ingredients that when blended, make interesting and tasty alternatives. <BR> <BR> Wasabi Chickpea Crumbs with Dijon Mustard: <BR> <BR> Makes ¾ cup <BR> <BR> -1 tbsp olive oil <BR> <BR> -1 tbsp. Dijon mustard <BR> <BR> -1 ~15 oz. BPA-fre... Fri, 15 Mar 2013 06:08:33 EST 5 Exercise Myths That Keep You Fat <img src=""> <BR> Guest blogger Trisha from Cincinnati Fit Body Bootcamp explains why we shouldn’t believe everything we hear. <BR> <BR> There are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body. <BR> <BR> <BR> <BR> Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear. <BR> <BR> 1) Exercise on an empty stomach burns more fat. <BR> ... Thu, 14 Mar 2013 19:09:31 EST Simple Ideas for Eating a Healthy Lunch <img src=""> <BR> The least healthy meal of the day for most women is lunch. Because unhealthy habits are difficult to change, it requires determination and drive with a blend of support to make the changes long-term. Sounds like a lot, but a healthy lunch is worth the effort and will help you achieve your weight goals faster. <BR> <BR> How you fix and present healthy foods will effect whether you regularly integrate them into your da... Wed, 13 Mar 2013 06:30:30 EST Pumpkin Seeds Pack a Nutritional Punch <img src=""> <BR> Pumpkin seeds are a versatile source of mineral zinc. They are a great source of dietary fiber, unsaturated fat and protein. Despite these great nutritional components, pumpkin seeds are relatively high in calories, and should be eaten only in moderation. They have 285 calories in 1 cup (1 cup of sunflower seeds contains 745 calories!). <BR> <BR> When buying whole seeds, look for seeds that are uniform in size. Choo... Tue, 12 Mar 2013 05:45:47 EST Reflux and Obesity <img src=""> <BR> Obesity and the negative medical consequences of that condition are on the rise in the United States. High blood pressure, cardiac issues, cholesterol issues, and Type 2 diabetes are the medical conditions typically associated with obesity. Now researchers are associating GERD with being overweight. Gastro-esophageal reflux disease (GERD) is a condition in which the stomach contents (food or liquid) leak backwards fro... Sun, 10 Mar 2013 07:07:40 EST Lemony Chicken Saltimbocca <img src=""> <BR> (photo: John Autry) <BR> <BR> For a special event dinner, or just because it’s Tuesday, try this fabulous, low-calorie entrée <BR> <BR> for ingredients please go to the site. It's yummy <BR> <BR> 1. Sprinkle chicken cutlets evenly with salt. I like to cover with plastic wrap and lightly pound with a meat tenderizing hammer to make the meat suppler. Place 3 sage leaves on each chicken cutlet, securing the s... Sat, 9 Mar 2013 08:25:36 EST Do Running Shoes Prevent Injuries to Runners? <img src=""> <BR> Finding the best running shoe to support your feet and legs is a billion dollar industry, but does spending $150 on the hottest trend in shoes actually providing you enough support to avoid injury? Not necessarily. <BR> <BR> Up to 79% of all runners are injured every year, and these numbers have been consistent since the 70Œs says Stephen Messier, the director of J.B. Snow Bio-mechanics Labs at Wake Forest University.... Fri, 8 Mar 2013 05:08:39 EST Fad Diets Don’t Work <img src=""> <BR> Here’s an excellent article written by Charlotte Geraghty on Fad Diets and why they never work. <BR> <BR> In the gym this morning, I overheard two women comparing their diets while reading a “Health and diet” page in some stupid misogynist Women’s Magazine. “Posh only drinks lemon juice and maple syrup”, “Well, Madonna only smells her food, she never swallows it.” They had to be joking, right? Wrong! They left their bi... Thu, 7 Mar 2013 06:32:27 EST Weight Loss Apps that People Find Success With (Including Spark!) <img src=""> <BR> Jump Start Health Goals with a Nutritionist, Dietitian or Fitness Apps <BR> <BR> Getting advice from a food expert, either a nutritionist, dietitian, or for a lower cost a food app may help jump start your healthy eating habits and lead you to reach your weight goals. <BR> <BR> First, it’s important to understand the difference between a nutritionist and a dietitian. In some states, someone can call themselves a “nutri... Wed, 6 Mar 2013 18:57:48 EST The Healing Power of Humor <img src=""> <BR> Laughter is good for the mind, body and soul. This great infographic from Great Clean Jokes shows how laughing affects you in all kinds of good ways. <BR> <BR> <BR> the info graphic won't transfer. <BR> <BR> Go to the site too see, it will make you smile. <BR> <BR> Sorry <link> </link> <em>234</em> <em>246</em> Mon, 4 Mar 2013 05:16:22 EST Exercises for Balanced Muscle Tone <img src=""> <BR> Weight lifting glamour muscles such as biceps, back and legs are easier to get excited about working, but a balanced, strong physique requires all the muscle groups to be strong. <BR> <BR> Chest muscles for women are one of those muscle groups that seem easy to overlook. The strongest “push” muscle group in your upper body, chest muscles are important to avoiding problems in the shoulder, upper back, elbow and neck ar... Sat, 2 Mar 2013 05:23:07 EST Get Ready for Spring with Delicious Grapefruit! <img src=""> <BR> Grapefruit is in season now and except for those who take statin drugs, or some allergy medications, it’s a healthy addition to your diet. <BR> <BR> Grapefruit is an excellent source of immunity boosting vitamin C, fiber, lycopene and potassium. It’s grown in pink and red varieties. I love the versatile nature to add a light, sweet flavor-profile to snack, lunch or dinner. <BR> <BR> Grapefruit has 96 calories for 1... Fri, 1 Mar 2013 06:48:34 EST Metabolic Syndrome is on the Rise. Know the Risk Factors <img src=""> <BR> <BR> <BR> Metabolic Syndrome is on the rise in the United States. It describes a cluster of conditions- increased blood pressure, a high blood sugar level, excess body fat around the waist or abnormal cholesterol levels- that occur together, increasing your risk of heart disease, stroke and diabetes. Having just one of the conditions described doesn’t mean you have Metabolic Syndrome, but any one of these conditions... Thu, 28 Feb 2013 05:37:12 EST Carrot Infused Wheat Berries with Butternut Squash <img src=""> <BR> Have you ever tried Wheat Berries before? They are packed with nutrients. This is the perfect recipe to try out this delicious whole grain. <BR> <BR> (Clean Eating Magazine) <BR> <BR> -1 tbsp olive oil <BR> <BR> -1 small yellow onion, finely chopped <BR> <BR> -1-1 inch stick cinnamon or ¼ tsp ground cinnamon <BR> <BR> -1 bay leaf <BR> <BR> -1 cup wheat berries, rinsed <BR> <BR> -1 tbsp chopped garlic <BR> <BR>... Tue, 26 Feb 2013 16:19:06 EST Sleepy Time: How To Catch All Your Zzz’s <img src=""> <BR> A chronic lack of sleep can lead to a variety of health concerns. It can raise cortisol levels which is a fight or flight hormone that engages to combat stress. If your levels of cortisol are high regularly, it can lead to belly/back fat and memory loss. The issue of sleep deprivation can also lead to irritability and depression symptoms. With the crazed pace of the modern American schedule, what can be done? A few... Sun, 24 Feb 2013 07:22:47 EST Get Exercising! Top Rated In-Home Gym Equipment <img src=""> <BR> recently tested and ranked the top in-home gym equipment. This is helpful because it’s nice to have some guidance when making such a serious investment. <BR> <BR> Best performing treadmills they tested were: <BR> <BR> -The NordicTrack C900 (folding) for runners. It’s priced around $1000 and was considered reliable with good incline abilities and easy to read panels with ease of operation. <BR> <... Sat, 23 Feb 2013 07:25:38 EST 5 Diet Myths and Mistakes <img src=""> <BR> Some diet mistakes that people make in their quest for weight loss can actually prevent you from achieving your weight and fitness goals: <BR> <BR> 1. Fearing carbs as a group is a mistake. If you want to remove carbs from your food plan as a catalyst for change and dependence, that can be helpful for many but when you feel you have a handle on the temptation, add some complex carbs. Carbohydrates provide calo... Fri, 22 Feb 2013 05:24:09 EST Why Can't I make This Diet Work?! <img src=""> <BR> Some of the top reasons that people admit to not eating healthy according to a recent poll was: <BR> <BR> 57%: Healthy foods are more expensive <BR> <BR> 47%: Social settings present too many temptations <BR> <BR> 39%: * go to the website to see the remaining <BR> <BR> 33%: <BR> <BR> 29%: <BR> <BR> 25%: <BR> <BR> 20%: <BR> <BR> 18%: Healthy foods don’t satisfy my appetite <BR> <BR> 13%: I’m not sure whi... Thu, 21 Feb 2013 05:39:04 EST Start Juicing in 3 Easy Steps- written by creator if <img src=""> <BR> Here’s a guest blog about the amazing benefits of Juicing. Frank does a wonderful job of not only telling how great juicing is for the body but he also provides you with some yummy recipes. <BR> <BR> Hi everyone! My name is Frank, the creator of <BR> <BR> I created this infographic to show you what my blog is all about. <BR> <BR> <BR> <BR> I also wanted to share with you the 3 steps I think you... Wed, 20 Feb 2013 05:32:24 EST The BEST Fat Burning Foods <img src=""> <BR> Eating whole foods and getting regular exercise is a great effort towards reaching your shape and fitness goals. Here are 16 Fat-Burning Foods, that when used throughout your weekly food plan, can help you with that journey: <BR> <BR> 1. Walnuts <BR> <BR> Researchers are convinced—more than ever before—about the nutritional benefits of walnuts, a tree nut, when consumed in whole form, including providing better ... Tue, 19 Feb 2013 05:28:55 EST Quick Tips on How to Cook a Healthier Meal <img src=""> <BR> If you want to cook healthier meals, there are basic steps you can take to achieve your goals: <BR> <BR> 1. Don’t overcook vegetables. Boiling certain vegetables removes many vital vitamins, minerals and antioxidants. Try steaming instead. A steamer basket is the preferred method. You can steam vegetables in the microwave using 1-3 tablespoons of water to help create the steam or using a product like VitaChef... Mon, 18 Feb 2013 09:13:42 EST What exactly are you eating? Hidden surprises <img src=""> <BR> As the saying goes, ‘Every saint has a past, every sinner has a future’ – a food sinner that is. It’s never too late to change your evil ways and adopt a heavenly lifestyle. By: Charlotte Geraghty <BR> <BR> If you’re new to healthy eating or trying to lose weight, it can be hard to know where to start. The world of fitness and food can be a totally confusing and mis-conceptive mine field. We all need to start somewhere... Sun, 17 Feb 2013 08:16:19 EST Bottoms Up! Is Moderate Drinking Healthy For You? <img src=""> <BR> Drinking alcohol is prevalent throughout the United States and many people partake responsibly and with moderation. But, is it good for you? The pendulum in this issue has swung to extremes over-time. <BR> <BR> The American Heart Association prefers the term ‘moderate drinking’ as acceptable for health. The explanation for this is 1 drink per day for women and 2 drinks per day for men. The differentiation is due t... Fri, 15 Feb 2013 05:10:33 EST Valentine Gift Ideas In all types and costs! Love to you ALL <img src=""> <BR> Finding the perfect Valentine token of your affections can be daunting for many people. If the recipient is a health or exercise nut, buying chocolates may not seem like a good choice. If funds are tight, spending $50-$100 on flowers may not be practical. Many people feel that the pressure of finding that perfect gift, takes away from the ‘Amore’ of the holiday. Here are some ideas that may help: <BR> <BR> -A camer... Wed, 13 Feb 2013 06:15:24 EST The Dangers of Prescription Hoarding- Have you heard about this?! <img src=""> <BR> I recently read an article in Consumer Reports on Health about prescription hoarding and the misuse of old prescriptions. It quoted an in-home study showing that of people over the age of 65, 30% hoarded 3 or more prescription medications. This is defined by having 3 or more containers of one kind of medication that a patient is not expected to use in a reasonable time frame. Patients express concern that if they don’t... Tue, 12 Feb 2013 05:30:37 EST The Skinny on Different Diet Plans <img src=""> <BR> Many people find results with their weight and exercise goals with different types of programs or diets according to Their criteria were overall satisfaction not necessarily the most weight loss. <BR> <BR> The # 1 program is called MyFitnessPal. It allows you to keep a food diary and track your exercise on your phone. The app is free for Android, Apple, Blackberry and Windows phones. For this pro... Fri, 8 Feb 2013 05:40:08 EST Get Your Bolly On! (And Other Super Fun Workouts) <img src=""> <BR> Video'sexamples shown on the website of several varieties: <BR> Keeping your workouts challenging and fresh keeps your muscles from plateauing and your motivation from waning. Some of the wackiest forms of exercise that I’ve seen have been: <BR> <BR> -Bollywood Dance: (found at cultural centers most frequently) this can also be called Masti Aerobics. <BR> <BR> <BR> <BR> -Yoga on surf board: The balance aspect wor... Thu, 7 Feb 2013 05:48:20 EST The BEST Fat Burning Foods <img src=""> <BR> Eating whole foods and getting regular exercise is a great effort towards reaching your shape and fitness goals. Here are 16 Fat-Burning Foods, that when used throughout your weekly food plan, can help you with that journey: <BR> <BR> 1. Walnuts <BR> <BR> Researchers are convinced—more than ever before—about the nutritional benefits of walnuts, a tree nut, when consumed in whole form, including providing better... Wed, 6 Feb 2013 06:23:59 EST Healthier Super Bowl Sunday Dips <img src=""> <BR> Offer these healthier versions of fan favorites this Super Bowl Sunday. My guess is people won’t miss the extra fat and calories. These dips are delicious! <BR> <BR> Smoked Salmon Dip: <BR> 4 ounces softened 1/3 less-fat cream cheese <BR> 4 ounces 0% plain Greek yogurt <BR> 2 tablespoon fresh dill <BR> 2 shakes, hot pepper sauce (Tabasco) <BR> 1 tablespoon fresh lemon juice <BR> 4 ounces chopped smoked salmon ... Sat, 2 Feb 2013 07:31:12 EST Edamame Dip <img src=""> <BR> This would be a great addition to your Super Bowl spread this weekend. It’s good for you and taste delicious! <BR> <BR> Edamame Dip: <BR> <BR> Makes 2 cups; 48 calories and about ½ gram of fat per 2 tablespoon serving <BR> <BR> -8 oz. package of shelled, ready to eat edamame (about 1 ½ cups) Find in organic freezer section <BR> <BR> -1/3 cup cilantro leaves (or I will use basil or thyme) <BR> <BR> -1 avocado, ... Fri, 1 Feb 2013 05:09:04 EST Tips for Mindful Eating <img src=""> <BR> Being more mindful of your food not only heightens your enjoyment of food, but it can help you manage your daily calorie intake. <BR> <BR> Researchers have found that aroma, presentation and mood can impact your satisfaction of food. If the scent and taste of food are congruent, we enjoy the food more, which often slows the eating process down. This slowing is always healthier for you. It’s been found that it takes... Thu, 31 Jan 2013 05:35:31 EST New Negative Side Effects of Statin Drugs <img src=""> <BR> FDA recently announced that there are two new negative side effects that will be added to labels for statin drugs such as Lipitor, Mevacor, and Zocor. These additional risks include elevated risk of type 2 diabetes and potential memory problems. <BR> <BR> Statins work by slowing your body’s production of cholesterol. Your body produces all the cholesterol it needs for digesting food and producing new cells on its own.... Mon, 28 Jan 2013 06:07:21 EST Delicata Squash with Caramelized Shallots and Sherry <img src=""> <BR> -serves 4 <BR> <BR> -you can assemble this dish up to 2 hours before baking <BR> <BR> 1 ¼ lb. delicata squash (1 large) <BR> <BR> 2 tbs. olive oil <BR> <BR> ¼ cup dry sherry <BR> <BR> Kosher salt, ground black pepper <BR> <BR> 1 tbs. unsalted butter <BR> <BR> 1 cup thinly sliced shallots (2-3 large) <BR> <BR> 4 tsp. finely chopped fresh sage <BR> <BR> Position a rack in the center of the oven and heat t... Wed, 23 Jan 2013 06:38:39 EST Why Vegetables Are Important To Health & Weight Goals <img src=""> <BR> One basic way to help you reach our weight-loss goals is to add more vegetables to your daily food plan. At this point, you may be rolling your eyes, but keep an open mind. Vitamins, minerals and antioxidants fill vegetables. An added bonus of eating vegetables is their density and reduced calorie totals. This means you can eat more food for less total calories. <BR> <BR> Many vegetables lose their nutrient value a... Sun, 20 Jan 2013 06:41:58 EST Burn Calories Hours After Your Exercise is Over! <img src=""> <BR> Exercise is a metabolism furnace for calorie burning for up to 14 hours after you’ve changed out of your workout gear! <BR> <BR> According to Medical Science Sports Exercise (43:1643, 2011), researchers had 10 men aged 22 to 33 ride a stationary bike for 45 minutes at a brisk pace. During the 14 hours after they rode the bike, the men burned 190 more calories than they did on a day when they were sedentary. The 190 calo... Sat, 19 Jan 2013 06:19:16 EST Favorite Weight Loss Tips: Part 2 <img src=""> <BR> Here are the remainder of my favorite tips for weight loss. The 15 steps from yesterday and the additional 15 from today will help you kick start healthy changes to your lifestyle. <BR> 1.Eat whole fruits. Have an apple before a meal for a healthy fiber boost to your diet. Mix a banana into your pancake or baking creations. Try a grapefruit, orange or Bing cherries in the afternoon for a sweet snack. <BR> 2.Evaluate w... Thu, 17 Jan 2013 05:08:37 EST My Favorite Weight Loss Tips: Part I <img src=""> <BR> Here are a few of my favorite weight loss tips. These helpful steps are effective and easy to incorporate into your life. I’m breaking this list up over 2 days so check back tomorrow for Part II. <BR> 1.Pack your lunch versus eating in a restaurant or on the fly for lunch. You could save 600-1500 calories controlling the salt, fats, and condiments in your food. <BR> 2.Drink 8 oz. of water 20 minutes before any meal.... Wed, 16 Jan 2013 06:27:06 EST Root Vegetables - Delicious, Harty, Healthy! <img src=""> <BR> Root vegetables are a sweet, nutritious and delicious fall and winter vegetable that can be roasted and made into a medley for a wonderful side dish. <BR> <BR> Sweet potatoes have the same calories as white (about 160 for a medium size potato) but they are higher in fiber and lower on the glycemic index. That means that they cause less of a spike in blood sugar than white potatoes. Sweet are high in vitamin C and A. ... Sat, 12 Jan 2013 07:44:46 EST Lunge and Squat Your Way To A Better Body <img src=""> <BR> Exercising abs and legs on the same day is an effective way to create lean, strong muscles and to protect your back by strengthening the zone that re-enforces your spine. <BR> <BR> You can target the abdominal zone by utilizing bicycle (rectus abdominus, obliques) in a controlled manner. Superman strengthens the muscles in your lower back. Boat is a more advanced strengthening exercise. Good form has straight legs an... Fri, 11 Jan 2013 05:37:01 EST Plan A Meatless Monday! <img src=""> <BR> The New year is the perfect time to go meatless at least 1 day per week! With an abundance of hearty, delicious vegetables available, and weather that calls for a lighter menu, try to integrate at least 1 meatless meal per week into your plans. <BR> <BR> Grains, whole fruits, and vegetables are among the healthiest foods because they are loaded with vitamins, minerals and antioxidants. If you can overcome the fears o... Thu, 10 Jan 2013 05:54:19 EST Enter the Paula’s Healthy Living & Hope Paige Designs Giveaway! <img src=""> <BR> It is always exciting for a new year to begin. Everyone is so optimistic and setting goals for the next 365 days. My goal this year is to help you stay on target with your healthy lifestyle resolutions. We’ve had a few posts on how to set realistic goals. I’ve also discussed how to focus on the positives as you strive to meet your new goals. Wouldn’t it be fantastic to be able to say on December 31, 2013 that you s... Wed, 9 Jan 2013 05:42:45 EST Importance of Keeping a Food Diary (Free Printout) <img src=""> <BR> (photo: <BR> <BR> The use of a food diary can be very effective for keeping your weight goals on target, but many people are hesitant about acting on this idea. <BR> <BR> I’ve been told, it will be ‘too much work’ or ‘they don’t know where to get one’, or ‘they’re too embarrassed to carry and utilize one in front of others’. <BR> <BR> I’m going to be frank- GET OVER IT! No one will be in the dressing roo... Wed, 9 Jan 2013 05:40:26 EST Recipe Tips For A Quick, Healthy Meal <img src=""> <BR> Finding the time to cook healthy foods can be challenging to many in our busy society. But cooking doesn’t have to be time consuming, intimidating, or expensive. Have some of these basic healthy staples in your pantry or freezer and you can whip together an energizing meal that is low in salt, and high in nutrition. My top choices are: <BR> <BR> 1. Boxed chopped tomatoes- (boxed is often better than canned variety. If ... Sun, 6 Jan 2013 09:16:35 EST