8 Tips for Sticking to Your Diet at a Party

It can be hard to attend parties when you are in a weight loss program.  You may be worried there won’t be anything at the party you can eat, or that you will get off-track by giving in to temptation. However, all is not lost. Here are 8 tips on how to stick to your healthy diet:

1. Don’t go with an empty stomach.  
This will help you avoid feeling starved when you arrive.   Eat a healthy, fiber-filled, or high-protein snack before you go to the party.

2. Bring a healthy dish.
You can offer to bring a healthy appetizer, side dish, salad, or lower-calorie dessert.  Ask if it would be okay to bring a dish that meets your needs.

3. Opt for lean proteins.
Suppose you are at the party, and you are hungry.  Look for the protein that is not fried or dipped with grease.  The best options are usually poultry and fish. See if you can find food like shrimp cocktail, smoked salmon, or sushi.  See also if you can find lean poultry.  For example, chicken kabobs can be easy, low-fat choice or grilled breast chicken.

4. Look for fruits and vegetables.
Many parties provide a snack tray stocked with fruits and vegetables.  Try filling your plate with fruit and vegetables first.  Be mindful if the fruits and veggies are served with dip.  You may need to skip the dip unless they have avocado dip.

5. Practice portion control.
Mentally divide your plate into four portions.  Fill half of your plate with non-starchy vegetables, one quarter with the protein being served, and one quarter with grains or starches or skip this last food group and add fruits instead. Stick to just one plate of food.

6. Eat slowly. 
Eating slowly can stop you from eating too much. When your body gets the signal that it’s full, you’re less likely to keep eating.

7. Drink water. 
Water helps fill your stomach so that you are less likely to feel hungry. It also gives you something to put in your mouth that doesn’t contain calories or fat. Hold a glass of water in your hand instead.  You’ll be less likely to mindlessly nibble on the food at the buffet table.

8. Step Away.
Stay away from the food table. It’s easier said than done.  Chatting with friends across the room will help prevent you from filling your plate repeatedly with unhealthy foods. Move your conversation outside to keep the buffet table out of sight.  Keeping the food out of your sight is a simple way to keep yourself from eating when you’re not hungry.

Live a Healthier Lifestyle by Understanding Your DNA

Have you ever wondered how your genetic structure can affect your weight? Curious to learn how to utilize this to optimize your health and get back control of your weight?  Diet and Nutrition are not a ‘one size fits all’ approach. Numerous studies show that your genes play an important role in your tendency to gain unwanted weight. Let us help you discover your unique nutrigenetic profile, with your own in-depth personalized DNA report which details customized serving units for each macronutrient and exercise plans, specific to your genes, while outlining your personal behavioral tendencies.

Your DNA report will show an appropriate proportion of fats, carbohydrates and protein based on your genetic test results.  The proportion of these macronutrients in your daily food intake plays a key role in maintaining healthy weight and optimal energy levels.  Knowing your own genetic predispositions can help you choose your nutritional and fitness goals.

Proper dietary levels of fats, carbohydrates, and proteins are all necessary for good health, so fad diets which severely restrict one or more of these macronutrients’ groups have many disadvantages.  A better approach is to adopt the best diet for you based on your unique needs.

4 Ways to Stop Emotional Eating


Emotional eating can greatly affect our weight-loss efforts. While food can give us a sense of comfort, we can also use food to relieve stress or to simply feel better. This type of eating is a way of filling our emotional needs and not our stomachs. Unfortunately, emotional eating usually makes us feel worse afterwards and leads to overeating accompanied with guilt. Emotional eating can be controlled as long as we can identify our triggers which are key to staying in control.



Start a Food Diary

Keep a food diary and log everything you eat every day. Be sure to include when you ate and how you felt while eating. Over time you may be able to find patterns between your mood and the food you ate. Identifying emotional triggers will help you stay in control and help you differentiate cravings from real hunger.

Find Other Ways to Relieve Stress

Finding other ways to relieve stress will stop us from opening the fridge or scrounging the pantry. Activities such as yoga, reading a book or writing are all great ways to relieve stress. Even simple deep breathing is a form of meditation that can be done anywhere to help us regulate our emotions.

Keep the Temptations Away

If there is no junk food at home, then we can’t eat any! Toss out or give away foods that are high in fat, sugars or calories. Replace unhealthy foods with real foods. Whenever you are feeling a little down, grabbing an apple instead of a bag of chips will not only support weight-loss, but you won’t feel guilty about it afterwards!

Seek Support

During moments of sadness or anxiety make sure to resist isolation. Having a family member come visit or even making a quick phone call can relieve negative emotions. The key to overcoming emotional eating is to find other ways to cope with our emotions other than eating.

Can Certain Drinks Lower Blood Pressure?

The food you eat and what you drink can make a difference in your blood pressure. Most people know there are foods that lower blood pressure like those with omega 3 fatty acids, such as salmon, or food that’s high in potassium, like bananas. Beets are another highly praised food for blood pressure and many other things. However, it doesn’t stop with food intake. There are drinks that also lower you blood pressure.

Drinks that lower blood pressure contain the right minerals.

Most people know that food and drink high in sodium can actually cause blood pressure to rise. However, drinks high in magnesium, potassium and calcium can lower blood pressure. Just increasing your water intake can make a difference. If you’re even slightly dehydrated, your blood may be thicker. That can make it harder to pump. If you add calcium and magnesium to the water, it’s even more potent for blood pressure reduction.

Coffee and tea can lower blood pressure.

You might be surprised to find that coffee may be useful for lowering blood pressure. For some people, that’s true. For others that are sensitive to it, it can have the opposite effect. If you get the jitters from coffee, it’s not the magic blood pressure potion for you. You might try tea instead. Tea has been used as a therapy for many ailments. Green tea is shown to be heart healthy. It’s been shown to lower systolic blood pressure. Drinking tea for at least 12 weeks can lower blood pressure. Hibiscus tea, oolong, black and pu-eh tea are also good for lowering blood pressure.

Cranberry juice is high in vitamin C.

Vitamin C is good for the vessels. It’s an antioxidant that keeps the healthy and flexible. Studies show that the vitamin C in cranberry juice reduces inflammation, dilates the vessels and lowers blood pressure. In rats, cranberry juice lowered the risk of high blood pressure. Another study published in 2009 in the Journal of the American College of Nutrition showed that people who drank cranberry juice lowered both diastolic and systolic blood pressure, reducing the risk of heart attack and stroke.

  • Eating celery or drinking celery juice can also help lower blood pressure. Celery is high in calcium, vitamin A-C and potassium. It improves circulation and lowers inflammation. Just juicing five to ten stalks and drinking it daily can help lower blood pressure.
  • Pomegranate juice is another delicious and healthy drink for lowering blood pressure. It helps reduce vessel damage. Studies show it helps lower blood pressure significantly.
  • Eating beets is good for your blood pressure and so is drinking beet juice. It increases blood flow when the nitrates in beets convert to nitric oxide, which expands blood vessels.
  • Drinking water with apple cider vinegar daily can help reduce cholesterol, which is a risk factor for high blood pressure. Start with one or two tablespoons in a 12-oz glass of water. You can add lemon juice, honey and cinnamon for a super healthy drink.

For more information, contact us today at ProWeight Loss

Reducing Inflammation

Inflammation is a part of your body’s normal response to fight infection or injury. Your damaged tissue releases chemicals that tell white blood cells to start repairing. But sometimes inflammation can spread throughout the body, become chronic and do damage. It can contribute to the buildup of plaque in your arteries, increasing your risk of heart disease and stroke. It is also associated with a higher risk of cancer, diabetes and other chronic conditions. Your food choices can have an impact on the inflammation in your body and can help your body fight against oxidative stress, which triggers inflammation.  Here are some simple rules for anti-inflammatory eating:

  1.  Eat a more plant-based diet – whole plant foods have anti-inflammatory nutrients that your body requires. Choose all colors of the rainbow with fruits and veggies.
  2. Focus on antioxidant filled foods – berries, leafy greens, beets, avocados, and beans are filled with them and help prevent cell and tissue damage.
  3. Consume less red meat – this can be pro-inflammatory.  Aim for fish or poultry.
  4. Remove processed foods from your diet – also pro-inflammatory foods, that contain unhealthy fats and ingredients that lead to inflammation.
  5.  Get your Omega-3s – these fatty acids play a big part in regulating your body’s inflammatory process, which can be found in fish, nuts, flaxseed and soy.

Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too. Eat with inflammation in mind and stay healthy all around.  You are what you eat!

Positive Thinking

The Power of positive thinking is critical in adopting to receive an abundant life. It is an emotional attitude that focuses on positive results in health, weight loss, happiness, success and life in general. Your thoughts affect your words, which affect your actions, which in turn, affect your habits that form your everyday life.
Here are 4 steps to take towards transforming to a positive mindset:
  1. Take control of your physical state: Take pride in how you present yourself. Self-care including proper hygiene, dressing presentable and an overall look and feel of being put together well builds positive self-esteem. Obtaining good posture also exudes self-confidence. Work on your nonverbal cues by removing nervous habits to show you are confident. As you hold your stance in a more confident and powerful pose, positive thinking will be allowed to flow more naturally.
  2. Adjust your mindset: Your mindset dictates the thoughts that flow through your head, how they make you feel, how you react to them and the result of the situation. If your mind set is poor then everything that happens around you will feel that much worse. On the contrary, a positive mindset can actually manifest positive outcomes. It is important to continuously express gratitude for your daily blessings, even in a difficult setting. The more you are thankful for all that you have, the more positive blessings are presented to you.
  3. Form new positive habits: Analyze your current habits to determine what needs to be changed. Rather than getting swept away with a pattern of negative thoughts, refocus your energy and develop empowering thoughts. Train your mind to block negative thoughts and replace them with positive affirmations instead.
  4. Transform your vocabulary: choose your words carefully, both in conversations with others and in your own mind to yourself, as they have a major impact on your mindset. Studies show that positive self-talk improves your psychological being.
Once you realize you have full control over your outcome and how you experience situations you become the master of your emotions and therefore can always determine your mindset regardless of outside influences. Taking responsibility for your thoughts and actions will allow everything in life to fall into place. Even when you can’t control all events of life, you can control how you react to them. The simple effort of looking for the positive aspect of each situation will set a new vibrational tone and begin to immediately attract all the right thoughts, people and circumstances into your life.

How to Boost Your Immune System

Your immune system does an excellent job of defending you against disease. Following these general guidelines is one of the best things you can do to keep your immune system strong and healthy naturally.
  • Eat a diet high in fruits and vegetables.
  • Eat more healthy fats.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Stay hydrated.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Don’t smoke.
  • Minimize stress.
  • Wash your hands often to avoid infection.
Make these easy lifestyle and dietary changes to support your immune system. Ultimately this will strengthen your body’s natural defenses against harmful pathogens and fight off illness. Start with implementing a few each week. Ease into these new healthy changes and you’ll feel healthier in no time!

You Deserve the Gift of Health

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Do Bananas Help With Anxiety?

Whether it’s interviewing for a new job or giving a public speech, there are things in life that can trigger an anxiety attack. It can vary from butterflies in your stomach to disabling symptoms. There are many aids for anxiety. I used to keep a container of Tic Tacks and take one, telling myself it was a pill for relaxation. I could fool myself a lot in those days. What if you can’t? Then you need some scientific techniques and if you’re focused natural, eating bananas may be one option.

What’s so special about bananas?

If you’ve ever taken a beta-blocker for blood pressure or a heart condition, you know it can actually reduce anxiety, too. In fact, it’s used for that, too. Beta blockers prevent the adrenaline that drives anxiety, from binding to the beta receptors. In doing that, it helps keep blood pressure and pulse rate lower, and also reduces anxiety. Bananas have shown to be a natural beta-blocker, with other benefits for your health.

Bananas are a good source of potassium, too.

Potassium is important for your body. It helps the body rid itself of excess sodium, which can increase the blood volume. By doing that it can help lower blood pressure. You also need it when you’re under stress or anxious. When anxiety hits, metabolism increases and potassium levels drop and need replacing. It also has B vitamins, known to aid the nervous system and contains tryptophan, which converts to serotonin. Low levels of serotonin are found in people with anxiety, but whether the anxiety causes the low levels or the low levels cause the anxiety is not known.

Timing is everything.

You can’t wait until anxiety hits to eat the banana and expect immediate relief. In order to get the best results, you have to eat a banana or two approximately a half hour before you face the stress. Eating a banana on your way to work and having a few others to snack on throughout the day might be helpful if your stress is coming from your work environment. If you’re nervous about a social situation, eat a couple before you go or on the way.

  • You’ll get anxiety relief from bananas, but they can also help lower your blood pressure, and lift your spirits. Bananas are good for depression and provide relief from stress.
  • Eating pineapple can also help with anxiety. Just like the banana, it helps calm the mind, but in the case of the pineapple, it’s because of the magnesium it contains. Foods high in magnesium can promote relaxation.
  • Both strawberries and blueberries are high in serotonin and can help provide that calming relief necessary for anxiety. In fact, studies show that blueberries may be more effective than some medications now used.
  • Make a smoothie that contains strawberries, bananas, blueberries and pineapple to help relieve anxiety. Another aid is green tea. Green tea is also known to lower heart rate and reduce blood pressure.

For more information, contact us today at ProWeightLoss

Stress Hormones In Health

Fire, like stress hormones, are both important to staying alive and deadly at the same time. Stress hormones can affect your health. Stress sets off a chain of hormones that prepare the body to fight or run. However, if those hormones aren’t burned off physically, then those changes remain. That can create problems in your body. It can cause digestive problems, increase abdominal fat and compromise the immune system.

What are the stress hormones?

Let’s first look at what hormones are. These are messengers. Sex hormones help direct where body fat lands, controls the amount muscle built and starts processes for reproduction. Insulin, another hormone, causes the cells to open and take in glucose. Stress hormones make changes in your body for both running and fighting, like reducing blood flow to digestion and redirecting it to the extremities for running and fighting. The hormones include adrenaline, cortisol and norepinephrine.

What are the changes those three hormones make.

Cortisol is a stress hormone that causes the body to put more glucose into the bloodstream, triggers the increase of the hormone that repairs tissue, and sends more glucose to the brain. Norepinephrine slows the flow of blood to functions that aren’t essential if you’re in a life-threatening experience, like voiding, while adrenaline increases it to muscles used for flight or fight. Adrenaline also increases the heart rate, raises the blood pressure and creates rapid, shallow breathing. Adrenaline is the substance that allows a 110 pound mother to lift a car off the child, but too much can make changes in the body, which can lead to premature aging, among other things.

How do you eliminate the problems of stress.

Every day, you face a number of stressful situations that fighting or running won’t help. A baby crying or angry boss are just two examples. One way to get rid of stress is by learning to relax and not view everything as stressful. Meditation or deep breathing exercises are two of those techniques. Another way to deal with stress is through exercise. The body doesn’t know what stress is real danger and it also doesn’t realize that exercise isn’t necessarily fighting or fleeing. It burns off the hormones of stress.

  • Stress can be responsible for DNA damage, weight gain, headaches, cardiovascular disorders, peptic ulcers and the promotion of tumor growth. It can lead to psychiatric conditions like depression and anxiety, miscarriages and premature aging.
  • If you have chronic digestive issues, try working out. Some clients find that many digestive issues disappear, and they have fewer illnesses, such as the flu or colds.
  • When food was scarce for early man and conditions were harsh, the body combated the problem by storing fat. Studies show that people under stress eat up to 40% more and accumulate fat around the midsection.
  • Telomeres protect the cells chromosomes. The longer they are, the better. It allows more replications and longer cell life so cells don’t die. Stress shortens the telomeres, but exercise helps extend them and burns off stress.

For more information, contact us today at ProWeight Loss