PHYSICAL EXERCISE FOR PERMANENT WEIGHT LOSS AND IDEAL WEIGHT

HELPFUL TIPS FOR PERMANENT WEIGHT LOSS & REACHING YOUR IDEAL WEIGHT! (PART 2 OF 3)

Two weeks ago our Weekly Blog Post highlighted the major health issues resulting from following a poor diet, using food for emotional purposes, and lacking proper physical exercise. We looked at the growing phenomenon of obesity (overweight) from a mental/ spiritual perspective and analyzed the elements required to attain Permanent Weight Loss from that stand-point. Today, we will explore the physical dimension - specifically exercise,  and identify the most successful strategy for attaining your 'ideal' weight, i.e. one that allows your body and mind to function optimally so you may achieve your highest potential in life.

Following are a few tips on minor changes you can implement in your exercise routine and lifestyle in order to attain those objectives.

1. Start your day with some form of physical exercise. This will increase your metabolism substantially for a better assimilation and elimination of all foods consumed during the day.

2. Include some form of cardiovascular activity into your daily routine. Running is often hard on the bones and joints so you may want to consider other sports such as swimming, power-walking, power yoga (a physically challenging form of yoga), and many others. Getting the blood pumping in your system is essential not only to boost your metabolism but also to maintain a healthy cardiac muscle. Of course, check with your doctor first for any contra-indications related to your current state of health before you start any new exercise regime. 

3. It is a known fact that muscles burn a lot more calories than other cell tissues, especially fat! A pound of muscle can burn anywhere from 30-100 extra calories a day. (That's mainly because muscle tissues need more for repair.) Therefore, the more muscles you build, the more calories you will burn, especially right after working out. While the aim is not for you to build muscles beyond what is both healthy or  sensible for your body, strength training remains incredibly important for losing fat and keeping your body strong and healthy. Power yoga is a form of strength training. In the 15 months since I replaced my regular body building practice with power yoga, I have built more strength and muscles than ever before, and without compromising on my flexibility or making myself more susceptible to injury.

4. Unlike any other form of exercise, the regular practice of yoga - especially when breathing techniques are rigorously applied throughout the sequence, does not only strengthen your muscles but also stretches and fully oxygenates every single muscle in the body. Flowing forms of yoga such as Power Vinyasa target the cardiovascular system but also deeply massage the internal organs, something that is not addressed in other traditional sportive disciplines.

5. Every single scientific study has proven that sports is one the greatest remedies against depression. The release of endorphins in your blood stream gives you a feeling of exhilaration- unmatched by anything except sexual or spiritual enlightenment (for those who have been able to get a taste of good sex or blissful meditation), and immediately uplifts your mood. Since most of our 'modern' eating is emotional in nature, sports is a great way of combatting unhealthy eating habits such as snacking. 

6. As mentioned above, when you enhance your spirit, you won't be as likely to reach out for the pound-packing comfort food. This is even more true with the practice of yoga which not only uplifts your mood but also brings awareness to the root causes for all habits and conditioned responses we usually operate under. Having shed some light on the reasons for any unhappiness or dissatisfaction in your life and having learnt the immense value of acceptance and compassion towards yourself, you will be able to shift your behavior towards a healthier lifestyle.

7. Try to practice some form of physical exercise every single day. Can you imagine not using your brain/ mind for an entire day? (That might actually be a blessing in disguise!) In the old days, most people used to get the necessary exercise for their body through their labor/ work every day, and that's what kept them healthy and strong. Nowadays, we spend most of our day sitting in the same position for hours at a time in a poorly oxygenated and artificially-lighted environment. Our bodies need to move in order to remain healthy and strong. Without healthy bodies, we cannot live the long and enjoyable life we are all entitled to. Bring balance to both your mental and physical side by exercising everyday, even if that means just taking a 20 minute meditative walk a day. That makes all the difference!

8. Breathe deeply all day long, not just when you exercise. Breathing deeply enables the optimum oxygenation of your entire body. This is essential to keeping your body alkaline - a desired state in which disease cannot develop and thrive. Breathing deeply also burns more calories. Adopting a simple yoga practice or learning more advanced breathing techniques will teach you how to optimize your breathing and thereby combat stress and maintain a heightened level of health and wellbeing.

For more on how to effect permanent changes in your life or ways to achieve permanent weight loss and gravitate towards your ideal weight, consider our Holistic Cleansing Programs which cater to all dimensions of your being. Visit us at www.thesouthbeachdetox.com and www.letloverule.us.

To find out more on the physical dimension of permanent weight loss and gravitating towards your ideal weight, tune in next Monday for our weekly "Health & Wellness" blog post covering Food/ Lifestyle for Healthy Weight Management.

HELPFUL TIPS FOR PERMANENT WEIGHT LOSS & REACHING YOUR IDEAL WEIGHT

HELPFUL TIPS FOR PERMANENT WEIGHT LOSS & REACHING YOUR IDEAL WEIGHT

With the increase in consumption of processed food and the decrease in physical activity, it is no surprise that 64% of the United States adult population is considered either overweight or obese. Recent medical research has shown that our modern diet and sedentary lifestyle alone are enough to pack on an extra 2 pounds a year, that's 10 pounds per decade, and those statistics don't include the more disastrous consequences of overeating. That said, the solution is in the problem itself - as it always is, and therefore weight issues are not a plight to be endured without fix! In order to revert this unhealthy trend, the first step to take is to change perspective. Rather than look for miracle cures which only treat symptoms, we must investigate root causes and treat the problem at the source, namely here diet and lifestyle. Here are a few tips that cover these two aspects and will help you avoid the painful consequences of yo-yo dieting, achieve permanent weight loss, and more importantly reach and maintain your ideal weight. I have grouped the tips into categories that reflect the various dimensions your weight is attached to, starting with the ones which, contrary to appearances, are key to permanent weight loss. Today, I'll cover the Mental and Spiritual aspects.

MENTAL/ SPIRITUAL

1. Forget all the 'stories' you may have heard about perfect weight and height-to-weight ratio, and embrace the fact that no one person is born like another. Therefore, there is no other Ideal Weight but the weight you attain through a healthy and balanced diet and lifestyle. Understand that bodily changes such as hormonal variations can affect this weight temporarily or permanently as is often the case with women but also men.

2. Having left the misleading land of 'perfect weight' fantasy, embrace the moment and the most useful skill of Acceptance. This doesn't mean that if you are overweight, you should give up on the desire to lose weight but simply that you accept your current condition and understand that you have the power to change your circumstances through personal growth and evolution.

3. Alongside the cultivation of Acceptance, begin to exercise Patience so that you may enjoy the journey you have begun rather than become frustrated and obsessed with getting to the destination.

4. Through the process of Introspection, begin to reflect on the reasons why you may have an 'unhealthy' diet or/ and lifestyle. Meditation and journaling are easy way to shed light on your eating habits and their potential negative consequences on your vitality and health. By applying the concept of presence and bringing full awareness to the process of eating during meals, you can identify your behavior in relation to food and over time you empower yourself to change that.

5. Define clear Objectives relating to your weight and what you are trying to achieve. Rather than focusing on losing weight to comply with societal standards or rigid expectations you may have set for yourself, define objectives of health, vitality, energy that extra pounds may be getting in the way of.

6. Understand that all habits are the direct result of deep conditioning and that these deeply ingrained patterns can only changed through new behaviors. Experimenting with the 'unknown' - no matter how scary that may seem, is the only way to a permanent shift and freedom from the old, rigid routine. By doing so, you'll be building new synapses and firing patterns within your brain and welcome positive changes brought about by mental 'De-conditioning'.

7. Shift your Perspective and Beliefs on food! Think of Food as Nutrition - i.e. enzymes, vitamins and minerals, not emotional filling. This kind of food is what sustains the physical body and lets you enjoy physical health and vitality. Nutrition takes place at the cellular level and brings you to a place of complete physical/ physiological balance. When your body is balanced, so is your mind and you can experience its long-lasting consequences. 

8. Through introspection, you will have identified the dissatisfactions or unfulfilled needs you may be trying to suppress through eating. Use the insight you have gained through meditation, journalling, and other enlightening practices to shift to Healthier and more Effective Activities that will respond to your Real Needs. The easiest way to do this is to ask yourself, 'What do I really need?" So, every time you run to food to fill a need, pause for a second. Acknowledge your Feelings (fear, disappointment, boredom, loneliness, etc.) and ask yourself what you could do -rather than eat, to truly answer to your need!

9. The first few times, this will require a lot of Will Power. Change is inescapable though, so you might as well embrace it with all your might. Be like the fish, flow through the river of life. Be Strong, Focus and Intent on the permanent changes you have defined for yourself through your objectives. It may not happen overnight, but in time it will happen! By the way, yoga is by far the most effective way of growing Will power, but we can talk about that in greater detail another time.

10. Remember that all dimensions of our being are intricately interrelated. Matter begins with vibrations, and thoughts are vibrations! So,Think Positive and Forget Judgments! Be the Change in your life, rather than getting stuck in the role of the helpless victim!

For more on how to effect permanent changes in your life or to achieve permanent weight loss and gravitate towards your ideal weight, consider our Holistic Cleansing Programs which cater to all dimensions of your being. Visit us at www.thesouthbeachdetox.com.

Find out more on the physical dimension of weight loss: Physical Exercise/ Lifestyle for Weight Management in our daily "Health & Wellness" blog posts.

Food & Nutrition: 'Foods that naturally detox the body'

Food & Nutrition: 'Foods that naturally detox the body' 

Health Food & Natural Medicine Author, Feb, 2011

Read below to find out more about the many foods available to help naturally detox the body.  These foods are a great addition to supplement a full body cleanse, before, after, and sometimes even in the middle of it.

Foods to detox the body

As toxicity becomes a growing concern within our society so does the need for detox. With newer, stronger chemicals in the air, water, drugs, medications and foods the risk for exposure is much greater than it was in the past. Other factors such as lifestyle also lead to the risk of exposure to pollutants, irritants and toxins. Food plays a major role in the body’s ability to eliminate toxins and chemicals. The body requires essential nutrients through food, supplements or vitamins to maintain metabolic balance. However, a poor diet that consists of foods with additives, flavor enhancers, food coloring, artificial preservatives, and refined and processed foods can compromise the body’s ability to eliminate unnecessary chemicals. Fresh and organically grown foods help to cleanse and detoxify the body. Food that is rich in fiber, high in water content and full of vitamins and minerals all help to eliminate impurities. Detoxifying foods stimulate excretion of toxic chemicals and replace them with nutrients that the body needs to restore health. When you have digestive problems, constipation, a distended stomach or sluggish elimination, look at your diet and replace fast food, soda and empty calorie snacks with these detoxifying foods.

1. Water- Water naturally flushes out chemicals, toxins and impurities from the body through sweat, breathing and urination. By adding an extra quart of water to your daily water intake you can quickly cleanse your system of ingested irritants.

2. Fruit- Fresh fruit is full of water, fiber, antioxidants, and vitamins. Fruits are easily digested and are high in nutrient content. Fruits can be eaten fresh, dried, frozen or juiced. Fruits high liquid content helps to wash out toxins. The list of fruits that can be consumed include apples, pears, oranges, grapefruit, bananas, raisins, pineapple, mango, kiwi fruit, raspberries, strawberries, blackcurrants, melon, sultanas, nectarines and peaches.

3. Lemon- Lemons have a wonderful detoxifying effect on the body. Adding lemon to your water can help to stimulate digestive enzymes. Also drinking hot water with lemon squeezed into it can aid in liver cleansing. Plus lemon is filled with vitamin C and antioxidants, which help to flush toxins such as free radicals from the body.

4. Leafy Green Vegetables- Eating raw vegetables is excellent for your health and can aid in detoxification, and also add a boost to detoxification through chlorophyll. Leafy green vegetables such as blue green algae, barley, wheatgrass, kale, spinach, spirulina, psyllium, cabbage, parsley, cilantro, watercress, alfalfa, chard, and arugula all contain chlorophyll, which help to rid the body of environmental toxins. Chlorophyll is a plant based compound that can flush out smog, heavy metals, herbicides, cleaning products and pesticides from the liver. These greens have a diuretic effect on the body, which causes toxins to be expelled through excretion. Leafy greens are most often used in salads, which are full of fiber and contain fewer calories, which help to flush the system of toxins.

5. Raw Vegetables- Eating raw vegetables helps to naturally cleanse the stomach, intestines and bowels. Raw vegetables also purge the liver of toxins. Vegetables are full of vitamins that are essential for health. Sulphur and glutathione are naturally occurring in many raw vegetables and help to cleanse the liver of toxic chemicals. Good detox vegetables include broccoli, cauliflower, beets, radishes, onions, artichokes, seaweed, Brussels sprouts, asparagus and many more.

6. Broccoli- Broccoli is a great detoxifying vegetable as it helps to stimulate digestive enzymes, which encourages weight loss during detox. Broccoli sprouts are more effective than their full-grown counterpart however; they are rich in antioxidants, which encourages waste clearing from the body.

7. Garlic-Garlic is a great choice for any detoxification. In addition to being a blood cleanser, garlic is a natural antibiotic. It can reduce blood fat as well as lower blood pressure. Garlic stimulates cleansing of the liver and helps flush the body of toxic chemicals and impurities. Garlic can be added to food dishes or can be taken as a supplement to avoid the smell.

8. Green Tea- Green tea helps flush out toxins from the body. Green tea is full of antioxidants and boosts the metabolism. Green tea contains catechins, which speeds up liver function.

9. Seeds & Nuts- Seeds and nuts are a great way to detox the body. They are easily digested and aid and protect the liver in cleansing toxins. Seeds and nuts that are good for detoxing include flaxseed, pumpkin seeds, almonds, cashews, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts, sesame seeds and sunflower seeds. Remember to eat unsalted nuts during detox, because salt can impede the detoxification process.

10. Beans- Beans are a major source of protein and fiber. Legumes are easily digestible and should be part of any detox program. Beans cleanse the stomach of residual toxins and help the body get rid of unwanted impurities. Include kidney beans, pinto beans, garbanzo, soybeans, and mung beans are all great for detoxification.

11. Omega-3 Oils- Foods rich in omega-3s are not only healthy for you but also help to detox the system. Hemp, avocado, olive oils, and flax seed oil are all food sources of omega-3s. When consumed they lubricate the walls of the stomach and intestines which allows toxins to flush out through the bodies natural elimination systems.

12. Figs & Prunes- Figs are high in fiber and contain calcium and essential nutrients for the body. One to two figs a day can help to improve elimination. Prunes help to cleanse the digestive tract. Prunes are high in fiber content but also contain a natural laxative that helps elimination and stops constipation. Prunes can be consumed as a dried fruit or as prune juice.

For more information from this author who graduated with a BA in exercise science and has worked in the medical field since, with a focus in alternative medicine, check out his health website at http://www.universalhealthinfo.com/Detoxifying_Foods.html.

Tips for Detox: Do Detox Diets Really Work?

Do Detox Diets Really Work?

Have you heard of the Atkins Diet? Or the South Beach Diet?  How about the Zone?  You’ve likely heard of these because they all have sold millions of books and make the authors and their publishers that much in profits as well.  Many people are looking for confirmation as to which diet is easy and effective. Virtually every diet will help you lose some weight.  But they all have a major flaw – the snap back.  Sometimes it’s more severe than others.  With a detox diet, you can almost eliminate this possibility.  You see, a detox diet is more of a way to get rid of a build up of toxins in your body.  Detox diets (they can be varied in style) are especially focused as colon cleansing in nature.  As goes your colon, so goes your body detoxification according to the experts in this area.

Tips for Detox: So, You're Thinking About A Body Detox Are You?

Detox Your Body Without The Yo-Yo Effect

It is a very common phenomenon. You can avoid it by choosing to eat a more vegetable based diet as a routine.

That previously mentioned flaw to diets, the snap-back effect – it’s a common problem for many people not only trying to lose weight but even those learning how to detox.  You’ve probably experienced it yourself if you are looking to lose weight with your detox.  The smart way to detox your body is to go about it like any pursuit that is worthwhile, commit to it.  Some detox diets are only for a brief 2-3 day period.  We’d call this more of a quick fast or fasting cleanse, but you’ll see it as a detox in places too.  Most sources will recommend at least a 10 day time period to plan for your detox program.  This is ample time to allow your body to go through its natural process of elimination, followed by further cleansing and more elimination.  Combined with the suggested fruits, vegetables, supplementation to support your cleanse and adequate hydration and you will be in good shape.  Great shape even, in no time!  As you learn how to detox this way, you’ll be much better about your body’s ability to be more alive, vibrant and full of life.

So, rather than trying to be the hare and finish a brief episode of colon cleansing and then race on to your next diet, give yourself some time to be the turtle and ultimately win for your health.