See also: anxiety, depression, detox, diabetes, fear, heart health, high blood pressure, infertility, pain management, stress
To obtain successful weight loss, you must apply this rule: “Eat less and exercise more.” This means eat less sugar, simple carbohydrates and saturated fats. The right dietary choices can have a profound impact on our health and longevity. It also means to increase your exercise by jump starting your metabolism and improve your fat burning furnace.
The fact remains that none of the fad diets or supposed breakthroughs in weight control have made any difference in the epidemic of obesity. Obesity is a complex, complicated problem containing both physiological and psychological components that must be addressed.
About 66% of adults in the USA are overweight or obese, and a recent government survey showed that one-third of children and teens, about 25 million young people are either overweight or on the brink of becoming so.
According to the American Institute of Cancer Research (AICR), the best strategy to promoting good overall health is to eat a balanced, predominantly plant-based and nutritionally dense diet. Most of your daily calories should come from vegetables, fruits, whole grains and beans.
By avoiding weight gain, you avoid higher risks of many chronic diseases, such as heart disease, stroke, type 2 diabetes, high blood pressure, osteoarthritis, and some forms of cancer.
Loosing Weight Effectively
The key to losing weight effectively is:
Taking in fewer calories than you can burn results in weight loss.
Taking in more calories than you can burn results in weight gain!
Women should restrict their calorie intake to 1200 a day
Men should restrict their calorie intake to 1500 a day
Be Aware Of Your Calorie Intake : If you are unsure about the calories in your meal, I feel it is essential to learn this amazing tool for effective weight loss. Record in your ledger or journal the calories of everything you put in your mouth for one week. Be in tune to the total calories you consume daily, and make an effort to replace high-fat foods with low-calorie ones like vegetables and fruits.
Calculate your Caloric Intake here
I cannot stress enough how discipline is the second most important aspect in losing weight or achieving any kind of success in your life!
It is the secret to the most effective, efficient and well strategic plan you can give yourself! Being successful, losing weight, maintaining relationships are not tasks that come easy for most people. They are all things we must work hard on creating, keeping and maintaining!
(Why do you think diet plans have *Results not typical with an asterisks? Because most people have a lack of discipline).
You probably already have some forms of discipline in your life. You pay your bills by a certain time, you show up for work every day, often plan your finances, your meals or walk your dog. These are all disciplines in your life already. Some of us need a little more in our lives than others. This is where you can gain great help and insight.
3. Portion Control
This was a hard lesson for me to learn. As a dancer and someone who always worked out, I felt I had my portioning under control. I eventually learned why I would get that bloated and discomfort feeling after eating. It was my portion size. Sure I was active and exercising but as I aged and my metabolism slowed, my portions were not changing with the rest of me! Once I understood the discipline behind this, it changed my life! An easy way to understand portion control is to look on the back of any Nutritional Label.
On this label, one serving size is a cup. In that cup is 250 calories. There are 12 grams of fat in this serving. Look at the fiber, sodium, saturated fat, trans fat and total fat numbers. These are for this one-cup serving. So, it is always a good idea to pay attention to this information, especially when you are food shopping.
Eat portions to satisfy hunger, not to clean the plate. By dinner, if you have complex carbs (potatoes, yams, brown rice?) with your meal; it should be no more than a cup full. Half of your plate should be vegetables. The meat, fish, chicken portion should be the size of your fist. Portion control is the secret to a healthy weight!
4. Exercise is another key element in successful weight loss.
As we age, our body’s composition gradually shifts as the proportion of muscle decreases and the proportion of fat increases. This shift slows our metabolism, making it much easier to gain weight. Many people become less active as they get older, increasing the risk of weight gain. Weight gain can be prevented by choosing a lifestyle that includes good eating habits and daily exercise.
You have got to move! A walk around the block is just not going to cut it. You have invested time in creating a plan, you have gone shopping and you are eating your proper proportions, but exercise is what your body needs to really keep you healthy, fit and strong. Not only does it help burn excess calories, but also by increasing your physical activity you can modify the way your brain regulates hunger, hormones and stress, making you less susceptible to food cravings. If you are currently on an exercise plan and you are not losing the weight you want, you need to step it up! Change your routine. Change the exercises you are doing. Mix it up. You should do both cardiovascular movement as well as weight baring exercises. If you are currently not working out, it is time to start. Talk to your doctor about a physical exercise program. A doctor will tell you if you are ok to exercise. Most doctors will not tell you that you are not able to exercise. Then, find a knowledgeable trainer; join a gym, exercise plan or community group, such as yoga, tai chi, Pilates or a running group. The most important thing to do is find fitness you feel great about doing! It may take time, but the basics are essential and that is aerobic exercise (cardiovascular) and anaerobic exercise (weight baring). You must schedule exercise into your day, as you schedule everything else.
5. Be prepared
Having the right food around is imperative. Because when you get hungry, you are likely to eat anything you get your hands on. Plan your meals, do your food shopping and have a variety of heart health, fiber-filling foods you love at your disposal. Ready to be eaten when it is meal or snack time.
6. The Glycemic Index
The glycemic index describes the difference by ranking carbohydrates according to their effect on our blood glucose levels. Low GI carbs produce only small fluctuations in our blood glucose and insulin levels and this is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. You must try to eat low on the glycemic (sugar) index, in order to avoid highs and lows in your blood sugar that can lead to increased insulin production and conversion of calories to fat.
7. Alcohol is fattening
Since it can’t be stored by the body and burns up right away, it increases the likelihood that the food you eat while you’re drinking will turn into fat.
8. Eat Right, More Times
Eating the right carbs, proteins and fats should be consumed in small portions more times throughout the day. This keeps craving and blood sugar levels in check. Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.
9. Vitamin Therapy
This is a good way to help your body regulate what you may not be getting through your diet. A good daily multivitamin is the best start.
10. Limit Animal-based Foods
Foods such as meat and dairy products, which are loaded with saturated fat and cholesterol. Use olive oil or canola oil instead of butter or margarine to reduce your intake of saturated fat and hydrogenated fat (trans fat). Moderate your consumption of fried, salted and smoked foods.
11. Sleep Well
Good quality sleep is important, especially when you are trying to loss weight. I think it is most important to go to sleep with a “Quiet Mind”. Sleep rejuvenates, detoxes and regulates the body. Sleep allows our body to rejuvenate and repair!
12. Don’t Smoke
Besides the fact that it can cause lung cancer and is the second leading cause of death for both men and women, nicotine is a stimulant and complicates weight control.
13. Life to Go
Everyone has a busy lifestyle. You plan your day’s meetings, schedule your kid’s soccer game or know when to pick up the dry cleaning. Do the same with your meals and snacks. Prepare food ahead. Make goodie bags with cut veggies, apples, grapes, pears, and bananas. Have some nutrition bars on hand or cook/pack your lunch the night before. Mix a salad or make a large pot of soup or hearty chili.
14. Shop Ahead
Go natural, go organic or simply go to your local food store, which seems to have fresh produce. The products you choose should be low in sodium and contain wholesome ingredients, and they should be trans-fat free. Plan meal ideas and shop ahead for them. This way, it gives you less of an opportunity to end up at a fast food restaurant.
15. Weigh In
At the start of your program, weigh yourself. Note the weight in your journal and note your goal. What is your goal? Is it 5,10,20,30 pounds or more? Keep it realistic. Achieve goals in small increments, then reassess your goals, once you achieve that level you decided on. NOW give yourself sometime. Do not step back on the scale for another two weeks. Your weight will move up and down, may change due to your water intake and output or fluctuate with hormone levels. If you give yourself a two week window and you have remained firm to your discipline, you will be amazed at your progress after two weeks.
Have A Strategy
a). Creating a plan to lose weight.
b). Shop ahead for your food.
c). Map out your food plan.
d). Eat 5 times a day
e). Plan out your days of exercise and what you will do
f). Drink your water, cleansing smoothies and juice
g). Incorporate the mental wellness techniques in our guide
h). Use the body beautiful techniques in our guide
i). Use the meal plan provided as a reminder for your day
j). Check off or write out what you have for each meal
k). If you want to map calories, do it for the first 30 days
The whole idea with these suggestions is to show you just how much you are eating, how many calories you are consuming and to get you into a pattern, which will set you up for great success!
Water, Water, Water
What ever the current controversy is about water; 8 glasses or not 8 glasses; the bottles the water comes in (leaching toxins?), the key to water is that it is essential to life! 4
Most people do not drink enough water. By the way, if you look on the bottom of your water bottle (or any bottles you buy water in) they should have a number 1 on them. This plastic does not leach toxins into the water. The plastic water jugs you purchase to carry water or fluids in may have the number 7 on the bottom of the bottle. If it does, throw it out! (These bottles have currently been shown to leak toxins into the water from the plastic).
Water is also an important component in weight management. It nourishes the body and fills you up.Carry this bottle of water with you everywhere and enjoy its contents. Drink plenty of water daily. Not only will you loss water as you exercise, drinking water makes you feel full, therefore, not as much room for food.
Your belief system has everything to do with the mental and spiritual aspects of weight control. Fight anxiety with relaxation exercises rather than food. Utilize meditation, yoga, stretching. By creating healthy eating habits and regular exercise, you are sure to lose weight without depriving yourself of nourishing food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight and see it more as maintaining a lifestyle as opposed to a diet. Learning to have a more structured and disciplined lifestyle can make all the difference in your progress. You deserve it!
Remove the word diet from your vocabulary. You will be making changes that will have a profound effect on your way of thinking, how you eat and most of all, your lifestyle. Once you make these changes, they become habit. Good habits. Good habits become a healthy lifestyle.
Fear can be an underlining problem in many cases. There are many ways to quiet the mind. Doing 15 to 30 minutes of meditation or yoga can be very helpful. You must allow yourself to be distracted or get into your meditation or yoga and “let go” of the days thoughts…see Meditation.
Body Mass Index BMI
According to The Cleveland Clinic, A BMI (Body Mass Index) of 40 or more indicates morbid obesity, which increases a person’s risk of death from any cause by 50% to 150%. BMI is an indirect measure of your body fat, which is a quick way to see if you are overweight. BMI uses a person’s weight and height to gauge total body fat.
A BMI of 18.5-24.9 is ideal.
A BMI of 25 to 29.9 is overweight.
A BMI of 30 or more indicates obesity.
A BMI of 40 or more indicates morbid obesity, which increases a person’s risk of death.
Calculate your BMI here.
“Andrew’s Best Remedies”
3-Step Weight Loss Solution Kit
Acidophilus Pearls$ 16.95
Acupressure Facial Course$ 99.00
Acupuncture Facial Course$ 299.00
Aloe Vera Liquid
Angel’s Mist Aroma Remedy Blends$ 19.95
Apple Cider Vinegar 12 oz$ 8.95
AromaThera-Teas by the Pound$ 29.95
Cinnamon Powder$ 21.95
Circulatory Health$ 21.95
Cleanse & Detox Tincture$ 21.95
Cleansing Smoothie with Green Powder$ 29.95
Coenzyme Q10$ 59.95
Corn Silk Tincture$ 19.00
D-tox Tea$ 8.95
Dandelion Tincture$ 19.00
Detox Complete System$ 49.95
Diabetic Care Herbal Tea Bags$ 9.95
Diabetic Tea$ 8.95
Dietary Green Herbal Tea Bags$ 9.95
Digestive Enzymes Ultra$ 29.95
DopaPlus Mood Support$ 44.95
Drainage-Tone Formula$ 28.00
Flaxseed Oil Gel Caps$ 19.95
Foot Detox Patches$ 29.95
Full Spectrum Diet and Kit$ 39.95
G.I Detox 60 caps$ 31.95
Garlic Allicillin™ 60 gels$ 29.95
Garlic Tincture$ 19.00
GI Fortify$ 39.95
Ginger Tea Granules$ 8.95
Gluten/Dairy Digest$ 27.95
Guided Imagery Course$ 225.00
Himalayan Salt Raw$ 1.95
Kelp Tincture$ 19.00
Marshmallow Root Tincture$ 19.00
Neem Powder 1 lb (Certified Organic)$ 29.95
Pro-Omega-3 120 Lemon$ 49.95
Pro-Omega-3 60 Lemon$ 28.00
Reishi Mushroom Capsules
Shungite Energy Water$ 14.95
Siberian Ginseng Tincture$ 19.00
Slim Tea$ 8.95
Stevia Liquid Extract
Stop Smoking Kit
Trikatu Powder 1 lb (Certified Organic)$ 29.95
Vitamin D3 Liquid$ 28.00
Weight Loss Awareness Pendant$ 32.00
Weight Loss Ebook$ 9.95
Weight Management Formula$ 38.00
Yoga Detox Ebook$ 9.95
Herbs used in the treatment of weight loss are utilized in many different ways. Dietary supplements and thermogenesis or “fat-burning herbs” are stimulants that reduce appetite and speed metabolism. Thermogenesis is the process by which the body generates heat or energy, by increasing the metabolic rate above normal. This rise in metabolic rate is referred to as the thermogenic effect, thermogenic response, or specific dynamic action (SDA). Thermogenesis is activated by a few different mechanisms, including supplements, nutrition, exercise, and exposure to cold. The herbs below are to help in systemic problems, which can slow down the process of weight loss.
Bladderwrack is also a natural source of iodine, it has been found to promote a healthy thyroid and stimulate blood circulation, and is used to treat obesity, goiter, and kidney dysfunction.
Cayenne Pepper assists in digestion. It also eases muscle pain, relieves cluster headaches, reduces arthritis pain, lowers cholesterol, fights shingles pain, prevents heart disease, and treats diabetic foot pain.
Corn silk is very beneficial in treating urinary tract infections and helps to pass urinary stones. It is a soothing diuretic for kidney and bladder problems.
Dandelion Root is a mild herb laxative, especially effective in cases of chronic and age-related constipation and water retention.
Kelp is a significant source of iodine. Studies show that iodine stimulates the thyroid, boosting the body’s metabolism rate, allowing the body to burn calories more quickly.
Marshmallow Root is a natural herb that is effectively used to assist in stimulating and cleansing the kidneys and bladder.
Peppermint has a relaxing effect on the digestive system muscles, combats flatulence, and stimulates bile and digestive juice flow.
Spirulina, a type of algae, is a rich source of protein, vitamins, minerals, and essential fatty acids. In one double blind study of sixteen overweight individuals, ingestion of 2.8 grams of spirulina three times per day for four weeks resulted in a small, but statistically significant weight loss.
Herbal Combinations and Formulas
Herbal tinctures are concentrated liquid extracts of the medicinal properties of herbs. Shake the tincture bottle well. As a dietary supplement, place 1 to 3 droppers full ~ approximately 1 tablespoon or 40 drops, under the tongue, or in juice or water as needed, 2-3 times a day.
Blood Purifier – Pau D’ Arco, Red Clover, Yellow Dock, Burdock, Sarsaparilla, Dandelion, Cascara Sagada & Buckthorn.
Ginseng Energy: American, Korean, Siberian & Tienchi Ginseng.
Immunity: Astragalus, Pau D’Arco, Suma, Dandelion root, Oatstraw, Kelp.
Male Power: Korean Ginseng, Tienchi Ginseng, American Ginseng, Siberian Ginseng, Mura Puama, Nettle, Astragalus, Saw Palmetto
Women’s Balance: Chaste Tree, Dong Quai, Red Raspberry, Dandelion, Blessed Thistle, Gota Kola, Kelp & Licorice.
Triphala is a traditional Ayurvedic Indian herbal compound used for constipation and poor bowel tone and is designed to support the body’s natural cleansing process. It is one of Ayurveda’s most important herbal formulas for thousands of years. Triphala is a balanced blend of three Indian Herbal Fruits: Harada (haritaki), Amla (amalaki) and Behada (bibhitaki). Each balanced to vatta, pitta and kapha respectively.
In a stainless steel pot, boil desired amount of water. The moment it boils turn the heat off. Add the following herbs in an infuser, muslin bag or tea ball for a single cup or add one-three teaspoons of herbs per cup for larger amounts.
Allow the herbs to infuse for up to 5 minutes. Drink 3-4 cups a day. For flavor-add lemon and sweeten with Stevia or organic honey. These herbs are helpful for gently cleanses, purifying, detoxing, anti-inflammatory. This powerful formula will help remove accumulated toxins in the body. Strong antioxidant, cleanses the colon and stimulates circulation.
Digestive Tea – Demulcent herbs especially blended for gas, diarrhea, and ulcers. Helps soothe an upset stomach. Helps in digestion and is good for heartburn, indigestion, circulatory problems, and nausea. Peppermint, Papaya Leaf.
D-Tox Tea – Rosehips, Red Clover, Ginger, Nettle, Alfalfa, Dandelion, Goldenseal Leaf, Echinacea, Pan D’Arco, Burdock, Clove, Stevia.
Essiac Tea -Burdock Root, Sheep Sorrel, Slippery Elm Bark, Turkey Rhubarb Root.
Slim Tea – Appetite control. Will flush excess water. Helps to firm and tone. Useful for circulatory problems, acts as a diuretic, eases inflammation and balances hormones. Blackberry Leaf, Myrtle Leaf, Uva Ursi Leaf, Rose Hips, Alfalfa Leaf, Nettle Leaf
Aromatherapy can help by controlling your appetite. We often eat, out of habit or boredom or as a social gesture, yet we may not be hungry at the time. People who do try to stop an addictive behavior, such as smoking or binge eating, often find themselves overeating.
One reason is habit. They are used to doing something with their hands and mouth, so they eat. Or they could be battling the misery of nicotine withdrawal with the nurturing pleasure of food. Regardless of the excuse, this lack of control often leads to many health problems.
Helpful, are essential oils such as Bergamot, Fennel and Patchouli because, together, they can help suppress appetite.
Aroma-Remedy Blends combine the most effective essential oils together in the correct blend to assist in appetite control, weight loss, and craving control.
Utilize these blends of essential oils 3 times a day, morning, afternoon and night:
Angel’s Mist Appetite Suppressing Inhalant Remedy Blend
Angel’s Mist Appetite Suppressing Stomach Rub Remedy Blend
DIY Spot Treatment
Use Andrew’s own Angel’s Mist Essential Oils and combine 12 drops fennel, 5 drops bergamot oil, 3 drops patchouli oil to 1/4 ounce of a carrier oil such as grape seed, canola or jojoba. Put these oils in a dark glass bottle and close the lid. Turn the bottle over several times to mix the ingredients and every time before using this formula. Apply a small amount to a cotton ball and dab lightly on to the pulse points around the back of ears, both sides of the clavicle and inside of wrists, twice a day.
The mysterious and amazing healing power of water has been utilized for centuries. Water cleanses, refreshes and restores all life. We are always drawn to water. Be it a soothing fountain or majestic waterfall. Water is a carrier. It flows. It moves along the line of least resistance to find its way to the ocean where comes and goes in the ebb and flow of tides and waves. The appeal is inexplicable! We crave water, maybe because our bodies are made up of a large percent of it. Maybe because we instinctively know how it can heal us.
Hydrotherapy is the use of water in any form, in the treatment of dis-ease.
Water should be a very important part of any nutritional program. 6-8 8 ounces per day. Water allows for the cleansing and hydrating of the system. It is also filling and a good substitute for soda or sugar-laden drinks. Although it may seem counter-intuitive, drinking water helps you burn fat. Studies have shown that a decrease in water intake, will cause fat deposits to increase. Without water, the kidneys cannot effectively filter out the waste products and other chemicals which build up in the bloodstream and interfere with the liver’s ability to metabolize fat. As a result, you become more likely to store fat and less likely to burn it.
Ironically, drinking more water is the BEST remedy for water retention. When your body is low in water, you retain pockets of salt and water under the skin, as a defense mechanism. For your body does not know when it will get its next drink. This stored water and salt under the skin will create a puffiness and looks like fat. Drink plenty of distilled water or low sodium water and avoid high- sodium foods.
Steam treatments and hot baths have a cleansing effect on acne and oily skin. Instructions for a warm bath: Fill your bathtub with water slightly warmer than body temperature, around 97 degrees to 101 degrees F (You can check the temperature of the water with a regular thermometer.) As the tub fills with water add 2 spoons of Angel’s Mist Deep Soak Sea Salts to the bath water for a soothing, skin cleansing soak.
Submerging as much of your body as possible, stay in the bath for at least 20 minutes, adding water as needed to maintain the temperature of the bath. Shower or bathe, morning and evening. When we sleep, our body accumulates toxins and dead skin cells, so when we wake in the morning, we are a virtual petri dish of the night’s processes the body goes through. In the evening, our body has gone through the day sweating, secreting, exercising, stressing and shedding. Our body’s skin surface becomes overloaded . Simply cleansing the skin with soap and water can deter the build-up of these acne causing antigens.
When the body is over weight, all of its functions tend to be on “overload”. Therefore, all of the organs are working extra hard to function. The theory behind detoxing is to help the body to manage its functions ~ so that it can manage itself, better.
Try This bath:
1 tablespoon baking soda
1 cup apple cider vinegar
1 cup crush oatmeal
15 drops of tea tree oil
6 drops of lavender oil
1 squeeze of a lemon.
Mix ingredients and add to hot, running water. Relax in the bath for 15-20 minutes. Rinse off, dry off, and clean your tube!
Consider a relaxing bath with the cleansing anti-bacterial effects of Angel’s Mist Anti-Bacterial Soap -A cleansing blend of Lavender, Tea Tree essential oil makes this soap wonderful for creating clean and bacterial-free skin.
1. Grapefruit: In a 2004 study at the Scripps Clinic in La Jolla, California, researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can help us lose weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but eating the real grapefruit got the best results. Grapefruits also contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. Half a grapefruit has only 39 calories. This makes it a great breakfast food, a super snack between meals or make it a dessert!
2 Sardines: Sardines are high in protein, which helps stabilize blood sugar, making you feel full and helps stimulate metabolism. They’re a great source of omega-3s, which not only strengthen the cardiovascular system but also are helpful in boosting mood. Sardines are also free of contaminants, such as mercury and heavy metals.
3. Pumpkin: is considered one of the greatest weight-loss foods ever. Canned pumpkin is absolutely loaded with fiber and has only 40 calories. Dozens of studies show that high fiber intake is associated with a many health benefits, including weight management. Pumpkin is also among the easiest food in the world to prepare. You can sweeten it with your favorite low or 0-calorie sweetener, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It’s filling and delicious. Makes a great dessert, snack or side dish.
4. High-protein diets are associated with weight loss for a variety of reasons: Protein stimulates metabolism, helps you feel full longer and helps decrease the desire to overeat. Protein is important because it allows the brain to synthesis the neurotransmitters dopamine and norepinephrine, which help keep your mind attentive and alert. Excessive protein levels make the organs of digestion work much harder to process this food and robs your energy stores. Find the balance for YOU. Listen to your body! It will tell you what makes you feel good and what does not. Especially in the long term. Consume lean sources of protein such as skinless white meat poultry or fish, with fibrous water rich vegetables such as string beans, tomatoes, cucumbers. Consider these great protein foods such as lean beef, lean pork, chicken, turkey, salmon, tuna, and sardines. Protein shakes or meal replacement bars work well as one of your small meals. Be aware of the carbohydrates in most bars and shakes for they can be extremely high. Medium to low amounts of carbs 2-14 grams a bar is sufficient.
5. Carbohydrates provide glucose for energy. Excessive carbohydrates can increase blood sugar levels to dangerous levels, which then makes your body shut down to protect itself. Again, find the balance that is right for YOU. Listen to your body! It will tell you what makes you feel good and what does not.
6. If you have issues with excess heat, (sweating, red face, red skin, inflammation) look at eating foods that have a cooling nature. If you have excess cold (cold fingers, toes, hands, feet, cold abdomen, especially below the navel), look at eating foods that have a warming nature. Neutral foods help to regulate our system.
7. Green Tea is a natural weight-loss stimulant and is a great slimming solution Green tea is rich in antioxidants, promotes heart health, assists digestion and regulates blood sugar and body temperature. It raises the metabolic rate and speeds up fat oxidation, and therefore helps people lose weight. Drink it daily to boost your metabolism. Some research has shown that five cups a day is the magic number for fat loss. As an added benefit, the theanine in green tea is also a great natural de-stressor.
8. Apples and Pears are both great foods for boosting metabolism and weight loss. Apples contain naturally-occurring chemical compounds known as phytochemicals, polyphenols, or flavonoids, some of which have been proven to have antioxidant activity that inhibits, or scavenges, the activity of free radicals in the body. Cell damage from free radicals can be a factor in certain cancers, heart disease, strokes, and other conditions. The major antioxidant components in apples are polyphenols contained mainly in the skin known as quercetin glycoside, phloretin glycoside, chlorogenic acid, and epicatechin. Water rich fresh fruits such as pears, will dilute the calories in your foods, so you can eat more and not overdue the calories. This high fiber fruits is nutritious and keeps the digestive system on track as well as helps to steady the insulin levels, which is going to prevent fat storage. Overweight women who ate the equivalent of three small apples or pears a day lost more weight on a low-calorie diet than women who didn?t add fruit to their diet, according to researchers from the State University of Rio de Janeiro. Fruit eaters also ate fewer calories overall.
9. Soups are super! According to a Penn State University study, soup is a super appetite suppressant because it?s made up of a hunger-satisfying combination of liquids and solids. In the study, women chose one of three 270-calorie snacks before lunch. Women who had chicken and rice soup as a snack consumed an average of 100 fewer calories than those in the study who opted for a chicken and rice casserole or the casserole and a glass of water.
10. Low-Fat Yogurt has shown to boost weight loss efforts, according to a study in the April 2006 issue of Obesity Research. People on a reduced-calorie diet who included three to four servings of dairy foods lost significantly more weight than those who ate a low-dairy diet containing the same number of calories. Low-fat yogurt is a rich source of weight-loss-friendly calcium, providing about 450 mg (about half the recommended daily allowance for women ages 19-50) per 8-ounce serving, as well as 12 grams of protein. It includes calcium, protein and a ton of other nutrients as well as good bacteria for you digestive tract.
11. Eating adequate amounts of fiber is believed to be important for individuals wishing to lose weight. Fiber contains bulk and tends to produce a sense of fullness, which allows people to consume fewer calories. However, research on the effect of fiber intake on weight loss is conflicting. Some studies have shown that supplementation with a source of fiber accelerated weight loss in individuals who were following a low-calorie diet. In another study, supplementation with a bulking agent called glucomannan (1.5 grams before breakfast and dinner) promoted weight loss in overweight individuals who were not following a special diet. However, other researchers found that increasing fiber intake had no effect on body weight, even though it resulted in a reduction in food intake. Different types of dietary fiber are available from a variety of sources, and the amount recommended depends on the kind being used. Individuals wishing to use a fiber supplement should consult with a nutritionist.
12. Juice Therapy is an excellent way to get your fruits and vegetable fresh and in their natural form. Blending fruits and/or vegetables into a great juice creation or smoothie can be an excellent snack or meal replacement. Consider Andrew’s great juice and smoothie recipes!
The Full Spectrum Diet
As a Nationally Certified Herbalist and Licensed practitioner of Acupuncture and Chinese Medicine, Andrew Pacholyk, MS, L.Ac. has spent years developing a natural healthcare plan, which incorporates the benefits of fresh, full spectrum foods based on their color and their properties. A balance of attractive colors in the foods you eat, play an instinctual part as to what the body needs in the moment. The color energy of fruits, vegetables, vitamins and minerals all come into play when furnishing your body with the proper nourishment.
This easy to use system monitors healthy weight by the colors of food on your plate!
The Full Spectrum Diet is based on the proponents of color therapy and the holistic principles of eating mindfully, eating to nourish the body and seeing food in a more natural and spiritual way. Meals rich with different colored fruits, vegetables, meat, chicken, fish and whole grains means you are getting a healthy variety of nutrients that your body needs.
It is a simple way to eat healthy in order to achieve healthy results! Want to know more?
This medical system uses infinitesimal doses of natural substances to stimulate a person’s immune system and body’s natural defenses. Homeopathic remedies are named for the plant or animal ingredients they are made from. Homeopathy not only offers relief from temporary disorders but, can provide long term healing of a person due to its individual and “holistic” approach. This type of healing makes it easier and possible to avoid recurrence or relapses in the future and homeopathy stimulates the body’s natural defense system by reestablishing normal immune system and cell functioning.
Graphite is the remedy of choice for the peri-menopausal woman fighting weight gain.
Antimonium crudum is indicated if you become irritable when someone warns you not to overeat.
Argentum nitricum reduces cravings for sweets.
Calcarea carbonica is useful if you have difficulty controlling your appetite and eat to calm your nerves.
Coffea cruda is indicated if you are excitable and nervous, and eat primarily to calm down.
Staphysagria is indicated if you tend to eat out of repressed anger and order and neatness are a low priority.
Reducing fat in the diet is an important component of weight loss. Foods with a high proportion of calories from fat should be eliminated or limited in the diet; these include red meat, poultry skins, dark poultry meat, fried foods, butter, margarine, cheese, milk (except skim milk), junk foods, and most processed foods. Vegetable oils should also be restricted, as should nuts, seeds, and avocados (although these foods are healthful for people who have no weight problem). Instead, the diet should be based on fruits, vegetables, whole grains, and non-fat dairy products (and low-fat fish for non-vegetarians).
Hydrogenated oils are very bad, for two reasons. First reason is that hydrogenated fats are saturated fats, and saturated fats raise total cholesterol and LDL cholesterol. Second reason is that hydrogenation also produces what are called “trans” fatty acids. Although these are unsaturated, with one double bond, they act the same as saturated fats. Some margarines are now available without trans fatty acids, these are better. a lot of convenience foods are made with hydrogenated fat, like cookies, crackers, etc. This increases the shelf life of the product but is bad for human life. Good question. We need labels that show amounts of trans fat as well as amount of hydrogenated fat.
The FDA recommends limiting your intake of fat to 65 grams per day. By safely and carefully selecting your foods so that your fat consumption is about 30 grams per day, you can see a significant amount of weight loss, depending on your body mass index.
Your body expends a certain amount of calories upon digestion. Proteins are burned at the highest rate-20-25%, Carbohydrates 8-10%, and Fats only about 2%. This is known as the Thermic Effect of Food.
This fact cannot be stressed enough: EAT five or six small meals a day will prevent hunger pangs, provide constant energy, increase your metabolic efficiency, improving your fat losing abilities and decrease your risk of heart attack.
A reduction of 25% of total calories will usually promote slow, steady weight loss. For some, weight loss is easier by changing the dietary content. By this, I mean reducing carbohydrates by 25%-30%. In my opinion, for the long-term, it is important not to increase fat when decreasing carbs. Most people who restrict carbohydrates tend to maintain the same total daily calories by increasing dietary fat. Avoid all breads and pastas (flour-containing carbs) and unprocessed sugars.
Avoid artificial sweeteners and synthetic fat substitutes and the foods made with them. They are unhealthy and not conducive to the kind of good eating habits you need to form in order to slim down and stay that way. Stevia is a natural sweetener that is 300 times sweeter than sugar but contain NO calories. It is also safe for people with diabetes and hypoglycemics.
Traditional Chinese Medicine
Traditional Chinese Medicine (TCM) is the oldest, continually practiced, and professionally administered health care system in the world. It is a documented medical system spanning over 2,500 years based on comprehensive philosophies, rational theories, clinically tested and empirically verified by over 100 generations of highly educated practitioners.
Chinese Medicine is a total system of internal medicine, which is comprised of a diagnostic procedure based on signs, symptoms and treatment styles including acupuncture, herbal medicine, exercise, diet and meditation. It’s foundation is based on the principles of balance; the interdependent relationship of Yin and Yang. Through this balance, health is achieved and maintained.
Acupressure Points for Weight Loss
You can use these acupressure points until you have reached your ideal weight and then use them to help maintain that weight. There are no known negative effects of this type of acupressure.
DYI Acupoints for Weight Loss
Start by applying acupressure to the acupressure points on the ear. Place your thumb directly in front of the triangular shaped region of tissue found at the front of each ear. The thumb is used because it covers the most area and will affect all three points. Press and hold this area for 3 minutes. Repeat three times a day, before meals.
- Another way to find this point is to place your finger against your jaw and open and shut your mouth. Find the point that has most of the movement in your jaw.
- Apply medium and constant pressure for three minutes to control appetite and hunger and improve digestion.
- If you only want to use one point, use this ear point. It is the only part of the body where three or more acupressure points that control hunger and appetite can be found together.
- ALSO, acupressure points SI 19, SJ 21, and GB 2 are located around the ear. These have been studied most for weight loss.
SI 19: (Palace of Hearing) Location: anterior to tragus and posterior to condyloid process of mandible in depression formed when mouth is open.
SJ 21 (Ear Gate) Location: in depression anterior to supratragic notch and behind posterior border of condyloid process of mandible; point is located with mouth open.
GB 2 (Meeting of Hearing) Location: anterior to intertragic notch at posterior border of condyloid process of mandible; point is located with mouth open.
Stimulation of auricular acupuncture points in weight loss
PubMed.gov: US National Library of Medicine National Institutes of Health
Author: Richards D1, Marley J.
Many overweight people are aware that diets can help with weight loss but have difficulty in suppressing their appetite. Acupuncture stimulates the auricular branch of the vagal nerve and raises serotonin levels, both of which have been shown to increase tone in the smooth muscle of the stomach, thus suppressing appetite. The aim of this study was to determine the effectiveness of transcutaneous electrical nerve stimulation of specific auricular acupuncture points on appetite suppression.
Sixty overweight subjects, randomly divided into an active and a control group, used the AcuSlim device twice daily for four weeks. The active group attached the AcuSlim to the acupuncture ear points shenmen and stomach, whereas the control group attached the device to their thumb where there are no acupuncture points. The goal of a 2 kg weight loss was set and changes in appetite and weight were reported after four weeks.
Of those who responded, 95% of the active group noticed suppression of appetite, whereas none of the control group noticed such a change. None of the control group lost the required 2 kg, with only 4 subjects losing any weight at all. Both the number of subjects who lost weight and the mean weight loss were significantly higher in the active group (p < 0.05).
Frequent stimulation of specific auricular acupuncture points is an effective method of appetite suppression which leads to weight loss.
The principle medical system of India is known as Ayurveda and is over 5,000 years old. This “Science of Life” is considered the art of living in harmony with nature. Developed from the ancient text of The Vedas, Ayurveda views the human body as a “homunculus” of our cosmic Universe, regulated by the balance between three primordial humours, call Dosha.
Your dosha are your Ayurveda mind and body type. There are three doshas in Ayurveda: Vata, Pitta, and Kapha. We each have all three of the doshas in our physiology, just in different proportions, so your dosha is unique and personal; it is like your fingerprint.
An imbalance in Vata results in the accumulation of toxins and improper digestion.
An imbalance of Pitta affects the blood and liver, increasing for inflammation.
An imbalance of Kapha, is caused by having a slow metabolism.
Geared toward the health and well-being of each individual dosha. Maintains healthy digestive acid levels and a healthy stomach lining while supporting a comfortable post-meal experience. Consider Vata Digestion, Pitta Digestion or Kapha Digestion formulas.
Neem has traditionally been used to purify the blood, cleanse the liver and support the immune system. It is also commonly used to support healthy skin and to maintain healthy blood glucose levels. This very famous and popular herb is found whole, in powder, pills and oil.
This combination of three fruits is one of the best bowel formulas in the world! Assists natural internal cleansing, Gently maintains regularity, nourishes and rejuvenates the tissues, supports healthy digestion and absorption and is a natural antioxidant.
Inherently, excess kapha is involved in being overweight, but it can also cause attachment, greed, resistance to change, lethargy, excessive sleep, heaviness in the mind and body, congestion, depression, a sluggish metabolism, and water retention (among other things). Eating a kapha-pacifying diet helps to clear excess kapha from the system and can affect change in all of these areas -supporting the body in achieving a more balanced weight while improving overall health.
Neem (Azadirachta indica), is a tree. One study published in the Singapore Medical Journal found that neem flowers had both anti-lipidemic and anti-diabetic properties that could be compared to the effects of the common anti-diabetic drug glibenclamide.
How to use this remedy: Take a few flowers of neem and crush them or use a teaspoon of neem powder in 1/2 cup warm water. Now add a spoonful of honey and the juice of half a lemon. Mix well and drink this mixture on an empty stomach, first thing in the morning. Make sure you do not have anything to drink for at least half an hour after having this mixture. When neem is combined with honey and lemon, it makes a very potent mixture that helps improve metabolism gets rid of toxins from the body and improves immunity. According to Ayurvedic texts, lemon and honey have the capability to improve digestion and elimination of ama (waste) from the body, assisting in better fat burning within your body. Not a DIY, try our Organic Neem Powder.
Turmeric (Curcuma) is a plant and a staple in Indian cuisine and medicine. You probably know turmeric as the main spice in curry. Fennel Seed (Foeniculum vulgare) is a sweet, anise flavored digestive herb. Boil 5 cups of water in a covered saucepan and add 1/2 teaspoon each of turmeric and fennel seeds. Let this mixture steep for at least 10 minutes with the lid on. Strain out the seeds and pour liquid into teapot. Sip small amounts throughout the day and watch your skin begin to glow.
There is an emotional aspect to every illness. Often times, it is the emotional thoughts or “excess emotions” that will lead to illness. The following therapies are utilized for calming the mind, help with stress relief and focuses on our mental powers over any situation. The ability to balance your emotional, mental, physical and spiritual self are exceptional tools on your healing journey. Here are some suggestions:
One of the biggest culprits in weight control issues is how we look at ourselves. Our distortion of our body image is one of the most destructive behaviors we can harbor and must be conquered in order to win over this self abuse! Consider these great tips:
emotional clarity, physical vigor and or spiritual awareness.
Stress and Weight Loss
Weight gain is often caused by “emotional eating” due to stress, anxiety or social habits. There is often a “hole” in our character, personality or mentality that we tend to “fill-up” with food. We need to look for something else to fill that void. A passion or hobby can bring us “back to our center“. For whatever reason we have low self esteem, a lack of security or the need to please others instead of taking care of ourselves, we need to take back our power and do for ourselves.
Make an Emotional Food Diary
1. For two weeks, make notations whenever you have a mood swing, emotional upheaval or change in energy (such as hyperactivity or lethargy).
2. Note the date and time of the event.
3. Note what actions you take to bring yourself back to balance. Do you sit down and do yoga, stretch, meditate. Do you binge eat, have a drink or do other actions revolving around food?
4. If you react with food, what do you eat? Find comfort in?
5. Note the volume of food you consume at that time. Don’t lie. Write the truth in your journal.
6. The Emotional Food Dairy is NOT a judgement tool. It is a way for you to go back to it, AFTER a week is done and look at habits you may not even realize you are doing in response to change.
7. After committing to two weeks of journaling, take a look at the overall process. Was it somehow helpful to you? In retrospect, did you gain valuable information from it?
8. If so, consider writing in it for another week.
9. You can use this diary to write down “positive progress” as well. Did you make any changes after your first two weeks?
10. Your Emotional Food Diary can just be the tool you need to take you to a new plateau of understanding your emotional connection to food and how you can actually take control and do something about it!
The power of your mind and your belief system has everything to do with the condition, the speed and the way that you heal.
* Our Belief System is one of the major factors that can get us through situations or can cause our life to crumble around us! I do believe that there is a lot of innate goodness and balancing our minds do subconsciously to get us through hard times. The other portion of this is how we “program” ourselves to deal with any given situation.
* Our self-confidence and self-love are often the key to opening and strengthening this portion of our thoughts which in turn emanates from ourselves!
* Energy follows thought. Program thought to be positive and your energy will reflect it!
* Really appreciating what we DO have as opposed to what we would like to have, sometimes makes a significant difference. This is always an important element in healing that is often neglected.
Your mind is an untapped source of amazing power. If you change your mind, you must change your life. Hypnosis has now become widely recognized as the smartest and easiest method we can employ to change our life. Hypnosis for weight loss can help with controlling stress, facing our fears and creating an altered state of consciousness. Hypnosis will change your inner mind to help you change your ideas and images about food and how you eat. Contact Andrew for a local Hypnotherapist at [email protected]
The power of visualization and guided imagery is one of our most powerful gifts! A healing tool we all have with in us – the “power of the mind!” Guided Imagery helps us to develop our imagination as a healing tool. The premise is to use “Mind Medicine” to connect the mind and body in order to free ourselves from pain due to ANY medical condition. This concept allows us to deepen our abilities to fully relax, quiet the mental chatter, create restful sleep and invite a positive and productive thought process. Learn more about how guided imagery can work for you!
Counseling or psychotherapy have there place in the weight management arena, especially because there is such a mind-body connection between weight issues and our emotions. Anxiety, depression and weight disorders are responsive to counseling and to a wide variety of psychotherapies. During the past several decades, there has been an increasing enthusiasm for focused, time-limited therapies that address ways of coping with anxiety symptoms directly, rather than exploring unconscious conflict or other personal vulnerabilities. Consider talking with one of our certified healing therapist here…
Yoga poses can be good alternatives to “traditional” health remedies because they relax the body and mind, improve circulation and respiration, reduce tension and help the body through it’s healing process.
The Yogic breath exercise can be done without instruction, without danger, and with a good chance that your discomfort and stressful feelings will be reduced. Relaxation Breath is the most powerful tool for stress management.
Sit up, with your back straight in any position. Place your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the exercise. Exhale completely through your mouth.
Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven.
Exhale completely through your mouth, to a count of eight. Repeat this cycle three more times for a total of four breaths. Try to do this breathing exercise at least twice a day. You can repeat the whole sequence as often as you wish, but don’t do it more than four breaths at one time for the first month of practice. This exercise is fairly intense and has a profound effect on the nervous system.
Deep Diaphragm Breath
Sit with your legs crossed in a comfortable position. Breathe slowly and evenly from your diaphragm, through your nose. Fill your lower abdomen, lungs, then chest with air. Hold for a four count then slowly exhale the air out from your chest, lungs, then lower abdomen. Repeat 3 or 4 times. That’s it! Just allow your shoulders to drop and your face relax as you breath, deep.
Also consider Breath Exercises, Child’s Pose, Cat, Head to Knee, Knee to Chest, Laying Down Twist, Standing and Seated Forward Bends, Standing Back Bends..
Meditation is a time-honored technique that can take you into infinite dimensions of consciousness. One major principle to meditation is in the ability to completely quiet your mind. Quieting the mind comes as a result of meditating over a long period of time, but any time you are looking within, you are meditating.
There are many meditation methods. Some are passive and others are active, not in the physical sense, but in the sense that you actually do something during meditation. Those who meditate, learn to focus their awareness and direct it onto an object: the breath, a phrase or word: a mantra, repeated silently, a memorized inspirational phrase, an image in the mind’s eye. Researchers have documented immediate benefits in terms of lowered blood pressure, decreased heart and respiratory rate, increased blood flow, and other measurable signs of the relaxation response.
Meditation will calm an agitated mind, creating optimal physical and mental health, undo our sense of separateness, which is the common root of fear and misery, unify consciousness, putting us in touch with our higher self and connect us to higher consciousness. Meditation restructures the mind, allowing us to achieve our full potential as human beings.
Fold your hands gently in your lap and close your eyes. Take a few deep breaths. Then just sit. If you have never meditated before, you will probably feel as if your mind is full of thoughts. Don’t try to stop the thoughts, just watch them. Imagine that you are on the bank of a river and that your thoughts are the river going by. Don’t try to stop the river, just watch it. Within a week, you will see the river begin to slow down. You may become impatient, or even bored. That’s okay. If you find yourself complaining, just watch the thoughts pass by. Do this for 5 to 10 minutes. You may find that you fall asleep because you are so relaxed. That’s good because, in many ways, you have begun to let go. Continue at this pace and each day allow just a little more time for yourself to meditate. Doing this allows you to relax and forget about time.
Calcarea Carb – indicated for obesity in childhood (derived from calcium)
When the obesity starts early in life, Calcarea Carb is one of the best homeopathic medicine for obesity. It is a great homeopathic remedy for children who grow fat and are pot bellied. Even the head is large sized. There is excessive sweating on the head. This sweating is more pronounced while sleeping. The pillow gets wet when the child sleeps. The child is usually anaemic even when he seems to be quite obese. There is a desire for eating some indigestible things like chalk, earth, lime and paper. The child is fond of eggs, salt and sweet things. The child is quite sensitive to cold and cannot tolerate cold air or low temperatures. The head remains icy cold. The digestive system is sluggish and the child is often constipated. (Take orally in homeopathic form)
Graphites – indicated for obesity during menopause (derived from graphite)
When a lady tends to gain weight around menopause, Graphites is one of the best homeopathic medicines for obesity. Even during the young age, the females have delayed menses. The patient may have lot of skin eruptions. The defining feature of this homeopathic remedy is that the skin eruptions ooze thick sticky discharge. The patient usually suffers from constipation. There is an increased sensitiveness to cold. (Take orally in homeopathic form)
Ferrum Met – indicated for obesity with anemia (derived from iron)
When the patient has anemia despite being fat, Ferrum Met is one of the best homeopathic medicines for obesity. The skin is pale and so are the mucous membranes. There may be flushing of the face despite being anemic. The hands and feet remain cold. The muscles are flabby and relaxed. The patient is so weak that walking or talking can be difficult. There may be palpitation of the heart that is worse by any and every movement. (Take orally in homeopathic form)
Amethyst or amethyst powder is a mineral consisting chiefly of silicon dioxide. Amethyst assists in healing addictions of food and all other substance for centuries. Minerals in amethyst provide purification and detoxification functions. (Never take orally ~ Use the stone topically)
Obsidian reduces cravings and shielding us from negativity. (Never take orally ~ Use the stone topically)
Tourmaline facilitates weight loss by getting your energy flowing. (Never take orally ~ Use the stone topically)
As a healing tool, crystals have been used for meditation, stress relief, massage and energy work. Crystals offer an additional way to balance energy, amplify both energy and thought, bring clarity in thinking, and harmony and alignment with our own energy systems.
The Complete Chakra Kit stimulates the seven main energy sources which govern all the major organs and psychologically alters and clears the body’s energy in order to allow healing to take place. A great stress relieving meditation tool!
Peacefulmind Remedy Bags are our fantastic prescription remedies for a multi-layered approach to treating specific disorders. These very special bags are a plan of care for treating problems such as arthritis, anxiety, stress or pain – just to name a few. These bags features 3 of the crystals for treating a disorder, a sample herbal remedy, a meditation, an essential oil blend and acu-point self-massage techniques. Also with great tips and remedies for recovery. Choose from over 80 disorders.
Meditation & Crystals
Meditation won’t necessarily get rid of your extra pounds, BUT, it will alleviate much of the angst and anxiety associated with it! Calming the mind and central nervous system have a direct affect on how our body “vibrates” and how we choose to handle stress as it comes at us. The more you meditate, the more able you become in handling difficult situations!
~ Use a crystal of your choice or one mentioned. Sit comfortable on the floor and hold your stone or lie down and place the crystal on your Third Eye or Solar Plexus.
~ Close your eyes. Take several deep breaths. Feel the crystal rise and fall as you slowly inhale/exhale. Allow your body to melt into the floor at each breath. Take this time to find your center. Let go of those things which hold you back. With each inhale, take in that which you deserve. With each exhale, release all that tension.
~ When you feel more calm and connected, slowly open your eyes. Give yourself some time to recover. You may even want to journal about your experience.
amethyst, calcium, graphite, hematite, obsidian, tourmaline
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*Transitions: The Transformational Guide and Workbook for Creating Great Health This is the culmination of years of Andrew Pacholyk, MS, L.Ac. clinical work. This is a manual you can use, whether you are healthy or ill or somewhere in between and you want to re-balance your mind, body and spirit to become the whole person you can be! This workbook gives you a plan to take care of yourself. It can be used over and over to find balance and keep yourself as healthy as possible. It gives you “tools” to use when and where you need them. It helps to evaluate where you are in your journey and offers ways to get you exactly where you want to be! Want to know more?
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*Chakracology – A Workbook and Manual This workbook format allows you to look at the energy of the Chakra and how they affect us on a daily basis. The book allows you to work through each center on a mental, spiritual, as well as a physical level and then find ways to re-align, balance and manage your energy in a positive way! Want to know more?
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What are your experiences with weight loss?
Sharing your own experiences often helps others. We’d love to know in the Peacefulmind Community.