Nutrition and Fitness with Randa

7 Mistakes People Make When Trying To Lose Weight

No ever said losing weight is easy. Shedding those extra pounds of body fat requires food choice changes along with an increase in activity and movement – and small lifestyle changes add up, and over time make a big difference. It isn't necessary to drastically overhaul your lifestyle all at once to try to lose weight quickly. It’s more achievable and sustainable when you make incremental changes. Even with the best intentions, many people do things that work against them when trying to lose weight.

There are 7 seven common mistakes people make when trying to lose weight - here is #1:

# 1    Not Eating Enough Protein with Breakfast          

What’s your go-to breakfast? Hopefully, it’s not a bagel, croissant or a high-carb cereal. Protein is what should be on the menu first thing in the morning. Research clearly shows protein is the most satiating macronutrient and more likely to tame your appetite than carbs or fat. That means less nibbling later in the morning.

One study showed participants who started the day with eggs rather than an equal caloric quantity of bagel at least 5 days a week lost more weight. Eggs top the list of high-quality sources of protein, meaning your body easily can put it to good use building lean body mass and doing other things like supporting your immune system. Plus, when you wake up to a breakfast of eggs you’ll have better blood sugar control and fewer cravings.

Adapted from Cathe Friedrich 

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Stop. Challenge. Choose.

Screen shot 2013-10-27 at 9.31.21 PMStop. Challenge. Choose. Do you need to lose weight? Are you not as healthy as you would like to be? Do you wish you were a better example for your kids? Do you wish you had more energy to make it through the day? Are you on medications you would rather not be on? Do you hate getting dressed in the morning? Do you wish you could get down on the floor to do a puzzle with your kids, or not be afraid to go out to eat with your friends should they choose a restaurant with booths? Are you as self-confident as you would like to be?

For those who know me, I am not a salesperson so I can't speak passionately about something I don't believe in just to "make the sell". It takes a whole lot to get me to believe in something to the point of being so excited I want to share it with others.I don't know how else to say it, other than if you have and continue to struggle with your weight and health, you've tried diets that gave you results that didn't last, you're confused with the ever-changing suggestions on what to eat and how to exercise, I can help.

As your health coach, I will help you sort through life choices to make sure they are setting you up for success. Together we will look at your current health and your daily habits, determine what you need to move forward, and create an individualized, step-by-step plan to support your Habits of Health.This plan is about much more than weight loss. It's about reaching and maintaining optimal health. You will learn to make daily choices that support your goals through a healthy eating, meal supplemental system, a movement plan, and strategies for invigorating rest and sleep. We will monitor how you respond to life's changes and stresses.

Right now, you have a chance to be in control, to live your best, in the very best health possible. I will be your coach, your guide. Together we will put you on the path to taking permanent charge of your health. Specific programs for diabetics, gluten-free, teens, seniors, vegetarians, and nursing mothers.

Local and long-distance coaching. Contact me to learn more.

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Aging Gracefully: An Interview with my Grandmother

"Some people as they grow up become less. As children they have glorious ideas of who they are and of what life has for them. Thirty years later we find that they have settled for something grubby and inane. What accounts for the exchange of childhood aspiration to the adult anemia? Other people as they grow up become more. Life is not an inevitable decline into dullness; for some it is an ascent into excellence." -Run With the Horses, by Eugene Peterson

I find myself asking along with Peterson: "How do I leave the childish yet keep the deeply accurate perceptions of the child - that life is an adventure, that life is a contest?" Having two young children of my own, there is ample opportunity to see life through their bright eyes, with all their curiosity, adventure-led spirits and wild abandonment to what life has to offer them.

It is one thing, however, to snatch intermittent glimpses; it is another to maintain continuously that childhood wonder and live with that same kind of gusto and enthusiasm, even amidst the adult challenges that can so easily thwart any sense of adventure within our spirits. The solution is neither a simple, nor a black and white one, but it is one worth pursuing.

It seems like yesterday I was jumping out of planes and taking last minute, all-night road trips across the country - with energy left to spare. Are those endeavors now out of reach or do we allow ourselves to just believe they are? I know there are seasons in our lives that don't permit adventure and the pursuing of our passions, but have we consented to these seasons becoming permanent? If you haven't read a book from cover to cover in who knows how long, and reading is your thing, pick up a book today and make time each day to get lost in another world. If camping used to fill your senses and be your therapy, stop making excuses - make it happen.

My grandmother is an inspiration to me because, at 96 years old, she still lives passionately and deeply - she has not allowed the seasons of hardship or the passage of time to diminish her desire - nor her willingness -  to live wholeheartedly. Her mind and her health are very important to her. I hope that as I continue to grow up, I will also become more, and that starts with a choice I make each morning upon rising: will I decline into dullness today, or ascend into excellence?

Carpe Diem!

My grandmother - my inspiration

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