Losing Weight

7 Tips for a Healthier and Happier Christmas

7 Tips for a Healthier and Happier Christmas

It’s easy to get wrapped up in all the musts of Christmas preparation and avoid the many
sweet temptations found at every corner. We too often forget about taking care of our own
needs. It’s time this season for a renewed commitment to your precious
wellness. Here are some tips to arrive at Christmas refreshed and
energized rather than sick, burnt-out or depressed.

1- Simplify, simplify, simplify

If Christmas is too much preparation for you then simplify. Don’t put out all the
decorations this year. Don’t try to give a gift to everyone you know, sometimes just a
Christmas card with warm wishes and a special note will do wonder. Shop online and
give gifts that suit your lifestyle such as DVDs, books and healthy foods. If you feel like
it you can make your own gifts such as special sweet confections.

2- Think about what’s most important

Giving your love and being relaxed is better than to arrive stressed out and frustrated.
Don’t feel guilty to think about you and to take care of your needs. It is perfectly
acceptable to take time for yourself, anything else is foolish.

3- Go outside

Even when the weather is cold and uninviting with a gray sky and snowing or raining,
don’t give excuses and go outside every day and walk for 30 minutes. This alone has the
power to reenergize you and uplift your spirit.

4- A good night sleep

There are so many distractions that can keep us awake. Go to bed early, don’t skip a
good night’s sleep. Sleep is rejuvenating and will help you stay on top of things during
the holidays.

5- Breathe and appreciate

Take deep breaths often and take time to appreciate and give thanks for what you have.
Breathing and appreciation are great stress reducers.

6- Don’t indulge

Don’t indulge before Christmas. There are so many occasions to be tempted with foods
offerings all over the place. You need to exercise discipline and say no to sweets and
unwholesome foods which can compromise your health and add more stress to your
immune system. Carry with you healthy snacks so you won’t go hungry and be tempted
to everything is offered. Make sure to surround yourself with lots of fresh and vibrant
foods.

7- Drink greens

Drink green juices and green smoothies for a day or two or to replace a few meals, a
few days before Christmas. This short cleanse will insure that you arrive refreshed and
fit for the big day.

My thought to you: Don’t exchange what you want the most for what you want in
the moment.

Enjoy your Christmas, indulge in moderation and be merry.

8 Simple Strategies to Losing Weight

The most common reasons for losing weight is looking attractive and
being more self- confident. There’s more to weight loss however than
aesthetic reasons. Not feeling good about your weight can be
debilitating emotionally and spiritually as well.

Not only will you feel great and look good with less weight but you’ll
experience better health too. In reality, the most obvious reasons for
losing weight are for your physical health and emotional wellbeing.
Having your health in mind plus the desire to feel and look great will
motivate you to pursue it in tough times so you’ll succeed on the long
run. In this article I’ll focus on the physical aspect of losing weight.

In fact being overweight will pave the way for variety of diseases. If
you’re carrying many extra pounds, you face a higher-than-average risk
of a whopping 50 different health problems, from cardiovascular
diseases, cancer, diabetes, high blood pressure and musculoskeletal
problems among others. Compared with people at a healthy weight, those
carrying extra pounds have a harder time walking a quarter-mile, lifting
10 pounds, and rising from an armless chair. In short you cannot be fit
and fat.

Insulin resistance and fat: When you have excess fat
on your body the extra coating of fat around your cells make it
difficult for the hormone insulin to transport glucose into the cells.
That is the condition known as insulin resistance. To overcome this
problem your body produces more insulin from the pancreas. Insulin
resistance creates increased levels of insulin and glucose in the blood
stream and more demand on your pancreas. As a result, excess glucose is
sent to the liver. Once there, the sugar is converted into fat and
carried via the blood stream throughout the body. This process can lead
to weight gain and obesity. Insulin resistance is determined by diet,
lifestyle, body fat and genetics.

The more fat you have and the more demand on insulin, sometimes up to
ten times with obesity. Even as little as 5 pounds of extra fat may
inhibit insulin to carry glucose into your cells. More insulin will also
produces more fat hence a vicious cycle.

How to stop insulin resistance and lose fat? The diet that is best for
good health is also the best diet for losing weight, that is eating
whole foods, plant strong and a balanced high raw diet. When you are
healthy your body weight normalizes.

Major complications develop as the overweight person gets older.  Thus,
there are plenty of health reasons to lose weight as soon as possible.
Living a long and healthy life is in your hands and you can start by
shedding those extra pounds now. Why wait? Slimming down will make you
feel so much lighter, graceful and more energized.  You are worth it.

Here are a few tips to help you lose fat and gain insulin sensitivity.

8 Simple Strategies to Losing Weight

  1. Eat raw vegetables at every meal. Vegetables with
    their high water content,  fiber and a plethora of nutrients such as
    phytochemicals, vitamins and minerals to help you with fill up your
    stomach with low calories. As a result you’ll be more satisfied and will
    prevent overeating. The same with steamed non starchy vegetables. Eat them with your dinner meal and again
    you’ll feel satisfied with fewer calories and at same time you’ll get
    high nutrient foods. Vegetables will up your nutrition and will curb
    your cravings.
  2. Leave out processed foods especially transfat and
    fried fatty foods and sweet foods. The less you eat processed foods the
    less you crave them. Once they leave your body and cells then your
    cravings will go away mostly if you replace them with high nutrients
    whole foods and raw vegetables.
  3. Avoid snacking: Strive to eat 3 meals a day,
    well-spaced apart. Stop eating 3 hours before bedtime will help you
    sleep better. Contrary to popular theory eating many smaller meals each
    day is not beneficial to health and weight loss goals, but will cause
    blood sugar to remain elevated and bring up insulin level up.  If you
    have too much insulin you don’t burn fat. When you eat too frequently
    your body never has the chance to return to an optimal metabolic state,
    blood sugar remains high and the stage is set for weight gain and
    disease.  A study conducted at Purdue University confirms that
    overweight men were less hungry and ate less when eating three times a
    day compared to eating six smaller meals.
  4. Sleep 8-9 hours a day. Sleep may be the most
    important lifestyle factor for weight loss and health in general. Lack
    of sleep bring cortisol level up and make you store fat and prevent
    growth hormone which help burn fat. Another thing of the puzzle is that
    when you don’t sleep enough you crave sugar and sweets the next day.
    Researchers found that women who slept 5 hours per night were 32% more
    likely to experience major weight gain (an increase of 33 pounds or
    more) and 15% more likely to become obese over the course of the 16-year
    study, compared to those who slept 7 hours a night. Those who get less
    than eight hours of sleep are far more prone to produce higher levels of
    cortisol. Cortisol is frequently referred to as the “stress hormone”
    because it’s also secreted in higher levels during the body’s fight or
    flight response to stress. People who are sleep-deprived tend to have
    more secretions of the hormone cortisol, so they’re more stressed out.
    And that’s going to trigger fat storage as well. Also when you’re in bed
    early there’s less chance to raid the fridge.
  5. Physical activity: To lose weight, experts recommend
    that you do 60 minutes of moderate- to vigorous-intensity physical
    activity on most days of the week. Regular exercise can naturally lower
    cortisol levels and maintain good blood sugar regulation. You don’t need
    to get all your exercise need at once. In fact doing ten minutes of
    exercise such as walking or body resistance before work, ten minutes at
    lunch break and ten minutes before dinner can have wonderful results.
    Add some burst exercises for a couple of minutes such as running in
    spurt, doing jumping jack, or running up stairs three times a day will
    help you burn extra glucose and extra fat and improve insulin
    sensitivity.
  6. Love yourself. Losing weight can be a roller coaster
    of emotions although it is not about punishing or depriving
    yourself—it’s about embracing yourself.  Be loving, kind and patient to
    yourself. Love your body and be grateful for it every day. Stop striving
    to be perfect. If your thoughts are based on feeling fat, feeling like a
    failure and hating certain body parts, you are just going to attract
    more of the same. If, on the other hand, you focus on appreciating your
    body, right where you are now, then you start attracting something
    delightfully positive. Spend the first precious minute of every day
    ­praising yourself and do care as you are worth it. When you start to
    ‘love yourself slim’, you also start to care about how you treat your
    body so making the right choices becomes effortless and everything
    starts to flow in the right direction. Your actions will soon start to
    become aligned with your thoughts.
  7. Stop dieting: Diet plans with caloric restrictions
    are not the answer to weight loss. Typically one will go on a diet to
    lose the desired weight, all too often feeling hungry and deprived the
    whole time.  Then eventually they go off the diet, back to the lifestyle
    that they had prior to starting the diet, the one that got them to
    where they did not want to be in the first place, and they usually gain
    the weight back, and often times more.   If you have poor eating habits
    and want to lose fat, then you need to improve your nutrition to make
    significant progress. Eating more raw and living foods makes shedding
    pounds easy and effortlessly. People eating in this way usually find
    that their weight normalizes over time, without feeling hungry or
    deprived.  It’s not just another diet, but a healthful and delicious way
    of eating that keeps you full and satisfied with just the right amount
    of calories. Most importantly sustainable way of changing your eating
    habits that you can happily maintain for a lifetime.
  8. Get support:  Losing weight—even just five or 10
    pounds—takes true commitment and dedication to your wellbeing. It can be
    hard to lose weight if you are alone without a support system of
    friends and family cheering you on. Women trying to lose weight appear
    to do better if they have a “coach” or weight-loss counseling, two
    different studies suggest. Even if that coach helps out by phone, with
    no face-to-face contact, it can translate to more weight loss, the
    experts found.

Coaching exercises: write down a list of the ten
things you most love about yourself — whether it’s the way you laugh,
your ­generous nature or the way you always say ‘Thank you’ when you get
off a bus.