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How to Plan Your Meals for Healthy Weight Loss.

The best weight loss plans consist of a healthy balanced diet along with a well-designed exercise routine. You certainly don’t need to starve yourself to reach your goal weight. Sometimes the simplest changes in your eating habits can make a world of difference to your physique. The following exercise and weight loss tips will help you lose weight quickly and healthily.

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The best weight loss plans consist of a healthy balanced diet along with a well-designed exercise routine. You certainly don’t need to starve yourself to reach your goal weight. Sometimes the simplest changes in your eating habits can make a world of difference to your physique. The following exercise and weight loss tips will help you lose weight quickly and healthily.

 

Create A Healthy Eating Plan

 

When conducting your diet meal plan to lose weight, one of the first things to do is cut out processed or packaged foods, as most of these foods are high in salt, sugar and fat. Make sure to cut out any sugary drinks from your diet like sweetened tea and coffee, juices, soft drinks and alcohol.

A healthy weight loss diet should primarily consist of fresh, whole foods. Whole grain carbs, healthy fats, and mineral rich foods are all important components of a healthy diet plan. Ideally, each of your meals should include a protein source. A good protein diet helps to build lean muscle and curb your hunger. Protein can be found in a range of foods such as fish, nuts, eggs, lentils and lean ground beef. It’s also wise to fill up on fresh veggies twice a day. The fiber and antioxidants present in vegetables can reduce levels of inflammation in the body, which can lead to healthy fat loss.

 

Don’t Skip Breakfast

 

While it may be tempting to skip breakfast when you’re trying to lose weight, this is never the right diet strategy to take. Skipping meals, in general, slows down your metabolism and can leave you craving a binge later on. Eating a hearty breakfast every day will keep you full, energized and satisfied, helping to minimize any cravings. This is a great way to start the day off right and slim down healthily. A well-balanced breakfast has a mix of lean protein and healthy fats (e.g eggs, beans or yogurt), plus fiber (e.g. fruits or whole grains).

 

Go for Regular Walks or Jogs

 

A combination of a good diet plan and a regular exercise routine is always the best way to lose weight. To ensure you burn those extra calories, make the commitment to take regular walks or jogs every day, preferably in the evenings. Evening walking can be particularly beneficial for weight loss because metabolism can often slow down towards the end of the day.

Doing about 30 minutes of aerobic exercise or even some quiet yoga in the garden before dinner may help to increase your metabolic rate for at least a couple hours. If you need some motivation to walk every day, consider buying a Fitbit to keep count of your steps, and try to beat your previous score each time.

 

Discover New Healthy Foods

 

Food that’s great for you definitely doesn’t have to be boring!  At any time in the year, you should be able to find fresh vegetables and fruit that are delicious cooked or raw. The vibrant colors of vegetables such as carrots, spinach, peppers and tomatoes are a visual testament that they are bursting with nutrients – so encourage your family to fill your dinner plates with brightly-colored red, orange, green, and yellow vegetables and fruit.

Don’t forget about the goodness of foods with mono- and polyunsaturated fats – such as omega-3-rich salmon and avocado – as well as the fat and nutrients in healthy portions of nuts (which are technically fruits). When you are more mindful about what you eat and appreciate the wonderful benefits that nutritious fresh fruits and vegetables provide our body, you will feel more relaxed about your choices and enjoy your meals more!  Less stress equals an easier weight-loss journey for you.

 

 

Johanna Cider is a New Zealand-based writer who loves writing about all kinds of fitness and healthy living topics. She enjoys running and including yoga in her daily workouts. Visit Johanna’s Tumblr page to know more about her.

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4 Summer Drinks That Will Keep You Slim

Oscar Wilde stated “Everything in moderation, even moderation.” and this couldn’t ring truer in our current balance-obsessed culture…

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by Sara

Is maintaining balance stressing you out?

 

Here’s 4 summer drinks that will keep you slim without going to extremes.

Oscar Wilde stated “Everything in moderation, even moderation.” and this couldn’t ring truer in our current balance-obsessed culture. I’ve always tried to approach health without going to extremes but like most twenty-something females living in Southern California I’ve definitely done my fair share of experimenting with juice cleanses and strict vegan or gluten free diets. In the end I’ve found that the best way to maintain a healthy weight is to value mindful balance and let go of perfection.

As a personal chef and food-documentary junkie, I have my fair share of opinions when it comes to eating. There are some things I won’t touch like soda or artificial fruit juices. Other times, I throw out the rulebook and enjoy some delicious French cheese on baguette with a glass of rosé for dinner! Quality over quantity and moderation over deprivation.

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Learning to approach health without going to extremes will be incredibly helpful in the long run. If maintaining balance is stressing you out, you’ll likely never receive the benefits of a moderate lifestyle!

Most people associate the holidays with packing on the pounds, but summertime, with its weekly BBQs and sugary drinks, can put a serious damper on your weight loss plan. Instead of reaching for that soda, try these delicious drinks that will increase metabolism, detoxify your body and curb your appetite. You’ll find yourself shedding a few pounds easily, in a completely healthy way!

Metabolism Tea

Metabolism Boosting Iced Tea

A simple cinnamon, ginseng or green tea can stabilize your blood sugar, boost your metabolism and detoxify your system. Keep a pitcher in your fridge and enjoy unsweetened or add a small amount of raw honey when the tea is still warm.

Breakfast Smoothies That Fill You Up

A morning smoothie can be a great way to get a serving or two of fruit in before you start your day. Adding a tablespoon each of flax seeds, chia seeds and hemp seeds will provide enough fiber and protein to suppress your appetite and fill you up until lunchtime. Try this simple and delicious green smoothie.

Green Smoothie

De-stress with Adaptogenic Herbs

Did you know that chronic stress can lead to increased cortisol levels which trigger hunger and keep you from losing weight? Adaptogens are ancient herbs that can help improve your body’s hormonal responses and balance the adrenal system. Ashwagandha, Ashitaba and Rhodiola can help stabilize hormones and keep your body in balance. Try this simple recipe to reduce stress and lose weight.

Fat Burning Apple Cider Vinegar

When insulin levels spike, fat is more easily stored in the body. Apple cider vinegar can help to stabilize your blood sugar and suppress your appetite. While some choose to take a shot of the vinegar straight, I prefer a smoother approach by adding a tablespoon of ACV to a glass of half water, half freshly squeezed grapefruit juice. Drink a glass an hour before each meal to curb the appetite and improve digestion.

A long-term healthy diet rich in fruits and vegetables will almost always lead to successful weight loss and it never hurts to go for a few walks or do a bit of yoga or strength training, too. The secret is to find joy on the path to your goal weight and always focus on lifestyles changes rather than quick fixes. Incorporating healthy ways to hydrate into your day-to-day life is a great place to start!

 

SaraSara is a health food enthusiast and has been practicing yoga for over ten years. She currently works as a personal chef and as Natural Lifestyle Specialist for Purtylife.com.

Photo by Vince Marcial.
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Yoga and Weight Loss: Find Balance

The practice of even the gentlest style of yoga helps make everything in life a little easier — including weight loss. Overweight people who practiced yoga…

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The practice of even the gentlest style of yoga helps make everything in life a little easier — including weight loss.

Alan Kristal, lead researcher at the Fred Hutchinson Cancer Research Center in Seattle, studied 15,000 adults in their 50s. His study showed that overweight people who practiced yoga at least once a week for 4 or more years lost an average of 5 pounds, while those who failed to practice packed on an average of 13.5 pounds. That’s a difference of almost 20 pounds.  And folks who practiced yoga regularly maintained their weight more effectively than those who did not.

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Stress Affects Weight Loss

Still, stress is a factor in weight loss. According to Harvard’s Medical Health Letter, “Stress, the hormones it unleashes, and the effects of high-fat, sugary “comfort foods” push people toward overeating. And an American Psychological Association survey indicated that about one-fourth of Americans rate their stress level as 8 or more on a 10-point scale.”

Balance Playlist

If you’re stressed out more than you want to be or if you’re trying to get your diet under control, here’s a great 30 minute Pilgrimage Yoga Online playlist for getting into balance that you can practice in the morning, evening or over lunch at work. Yoga a great way to balance the stress of your day.

  1. Sun Salutations (10 min)

Surya Namaskar. Connect your breath to your movement as you flow through one of yoga’s most popular series of asanas, also known as sun salutations.

  1. Crow Pose (5 min)

Bakasana. Balance the weight of your body on bent arms.  Strengthen your arms and wrists and improve focus and balance.

  1. Tripod Headstand (5 min)

Sirsasana. Rest the crown of the head lightly on the floor as the body is completely inverted and held upright, supported by the forearms.

  1. Savasana (10 min)

Savasana. Savasana is consciously letting go, actively surrendering to gravity; being pulled into back into earth. Allowing ourselves to melt into harmony with all.

How are you using yoga for weight loss?

Image courtesy of Praisaeng at FreeDigitalPhotos.net

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The Ultimate Green Juice

Juicing Offers Life Enhancing Benefits – According to weight loss expert Joe Cross, “Juicing offers many life-enhancing…

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Who juices?

Juicing Offers Life Enhancing Benefits

According to weight loss expert Joe Cross, “Juicing offers many life-enhancing health benefits including a faster, more efficient way to absorb immune boosting nutrients naturally found in fruits and vegetables.  It provides a way to access digestive enzymes typically locked away in the fiber matrix of whole fruits and vegetables.”

The founder of Moon Juice, Amanda Chantal Bacon believes that food is equal part art and medicine; as much about pleasure as healing.  Her ultimate green juice, which she describes below, has five key ingredients. “My Goodness Greens juice leans toward the practical and potent; it was the impetus for my own healing journey and exemplified what consuming plants could do for our bodies and minds.”

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Ultimate Green Juice

  1. Celery

Celery is a great juice-producer and can be used with all the rest of the leafy greens as a vehicle — alternate celery stalks with celery leaves in the juicer for juiciest results. Celery’s green, ribbed stalks are rich in minerals, amino acids, and B vitamins. Its alkaline minerals calm the nervous system, serving as an alkalizing, rehydrating nerve tonic with electrolytes.

  1. Parsley

Historically, parsley has been honored as a medical cure-all. Extremely high in chlorophyll, it contains more vitamin C than any other vegetable, which helps with iron absorption, and is also high in iron, magnesium and potassium. Wonderful for teeth and eyes, parsley is a diuretic and a uterine tonic that will help regulate menstruation, as well as a general stimulant and aid to digestion.

  1. Spinach

These dark green leaves are loaded with vitamins K and A, folate, magnesium, calcium, potassium, minerals, amino acids, and iron. Spinach mitigates toxins in the body and leaves us with beautiful skin. It’s particularly good for treating acne, improving hair growth, aiding alkalinity, healing wounds, gum maintenance, constipation, depression, fatigue, weakness and regulating the thyroid gland.

  1. Dandelion

Dandelion is rich in calcium and great for bone health. It’s the best liver cleanser, and it heals, tones and protects both the liver and the gall bladder by producing bile. It’s also great for blood sugar maintenance, it’s a germicidal and fungicidal, it’s lovely for the skin and intestinal maintenance and it’s a powerful diuretic and rich in iron to improve your energy and treat anemia.

  1. Kale

Kale is one of the most nutrient-dense foods on the planet, contains more calcium than milk and is way more bio-available, and is especially good for the eyes, skin, and muscles, and is a super anti-carcinogen.

What’s your favorite juice recipe?

Thanks to mindbodygreen.com for permission to reprint this excerpt.

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Kirtan for Weight Loss?

Kirtan for Weight loss! Wait, what… Really? If we’re talking about the ‘Weight of the World.’ Kirtan can help with that! Kirtan is a place…

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Kirtan for Weight loss! Wait, what… Really?

If we’re talking about the ‘Weight of the World.’

Kirtan can help with that! Kirtan is a place where the weight of the world is gone. It’s a place where we can shed our chains, where we can lift eyes to our maker. It’s a place of communal outpouring, chant upon chant about love and gratitude – for our miracle-lives! It’s a place to find our courage. Heavy can be life. We can all change the way we look at things in our worlds. Kirtan can be a good vehicle in helping us find the inner determination to take meaningful steps in our lives. Jai, jai Ganesha!

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Fear of Singing… 

Sometimes the way to propel yourself forward involves sticking your neck out a bit. Folks often have an aversion to singing. So, their initial response is, “I’m not good enough.” Don’t let this happen to you! You don’t have to audition. Just show up. When you are ready, join in. Singing is not heavy… It’s pure light, pure vibration. It feels good. We loosen up as we vibrate. We loosen the chains we’re holding onto so tightly. We can let go…

When we sing and vibrate together as a group, we are a Unity. It’s a concrete reminder of an abstract concept; that everything in the universe vibrates as a perfect Unity.

Kirtan. Shed the ‘Weigh of the World.’  Move lightly.

Want to know more?

Our San Diego community, Pilgrimage of the Heart members and participants are fortunate to have FREE Kirtan every Thursday evening at 8:15pm (Pacific). This event is now streamed LIVE! Download the FREE app for your mobile device and follow us at stre.am/pilgrimagekirtan.

Lose the ‘Weight of the World!’

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Yoga for Weight Loss – Does it work?

How does the body lose weight? – The body gains and loses weight based on the amount of food (a.k.a. calories) it uses to metabolize…

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How does the body lose weight?

The body gains and loses weight based on the amount of food (a.k.a. calories) it uses to metabolize to keep the body thriving. If a person consumes more food and drink than needed, the body eliminates the fiber and excess nutrients in the feces and urine, respectively, and stores the excess fats. In order for the body to lose weight, it must be under one of the two circumstances. One, the body loses weight when the food it intakes equates to less calories than the energy it needs to thrive. The second circumstance is that the body loses weight when the amount of energy it uses is higher than the amount of calories that it intakes.

Can Yoga Assist in Weight Loss?

Considering how the body loses weight we can look at the question of whether or not yoga can assist in weight loss. The answer to that is not a clear cut yes or no. First, a yogi must tally body weight, the amount of calories that he or she consumes daily, then subtract the amount of calories used during the week including the yoga practice he or she is following. For example, if Serena weighs 155 pounds, consumes 2,000 calories a day and practices yoga twice a week (a one hour Hatha Yoga class for a woman at 155 lbs will use up 298 calories) she will burn 596 calories of the 14,000 that she intakes weekly. Depending on her physical activity for the rest of the week, she may or may not lose weight practicing yoga. If she has a sedentary life, as most Americans do, working at a desk, driving a car and watching a few hours of TV each night, we can assume no weight loss will be realized. If however, if she lives an active life or reduces the amount of calories she intakes, we can assume that she may realize a stabilization of body mass, if not experience some weight loss.

The Real Deal

If you reduce the amount of food and drink that you consume compared to the energy you use or you increase the amount of energy your body uses above the the energy it intakes, weight loss will occur, with yoga or otherwise. Without knowing your weight, weekly intake of energy and use of energy, I couldn’t tell you whether you could lose weight using yoga, that is a very personalized calculation. What I can express is this: yoga is utilized optimally as a philosophy more than a physical practice. Within the context of yogic philosophy, one is on a journey to be connected with the self. A regular practice of yoga, tuning into the self, will assist in most goals in life, whether that goal is to trim down body mass, reduce stress, increase innovative thoughts or remain strong and flexible as the body ages.

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