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Look and Feel Better
5 ways to slim down
January is almost half over and have you made some headway on your resolution to get in better shape, by decreasing fat and increasing muscle? Weight loss is often a common thing at the start of a new year, it is a clean slate to leave old patterns behind and start healthier habits. Thinking about body composition v.s. weight loss can be more empowering. Body composition refers to the amount of body fat percentage compared to lean muscle mass. Muscle weighs more then fat, so it is possible that one is not loosing weight on the scale numerically but achieving a healthier body composition. The BMI (Body Mass Index) is often used to make a calculation if an individual is under, normal, or over weight, or obese. This can be slightly faulty for the person who has a greater muscle mass, with the possibility for example of categorizing a former athletic gymnast as overweight. However, for the average person, it can be a good tool. Here are a few things to do to enhance your body composition.
1. Go on an anti-inflammatory diet/Paleolithic diet: avoid the common food allergens and causes of inflammation, when this is decreased the body can help get rid of fat. This means using a motto of “lean and green to be a fat burning machine”, and thus avoiding dairy, gluten, corn, and soy.
2. Drink H20: As a general rule, one should be drinking at least 64 oz of filtered water per day, or half their body weight in ounces, for example the 150 pound person should drink 75 ounces of water. Also, ideally out of a non-plastic bottle, to avoid toxin exposure with plastics leaching.
3. Breathe: Take at least 10 big belly breathes per day. Start with an exercise by placing a hand on a stomach and the other hand on your chest, inhale and see which hand moves first, ideally it should be the lower hand on your belly, and then you will be doing this correctly. This can help decrease the stress response, which secretes cortisol, and can contribute to mid-section belly fat.
4. Protein: Start the day with a smoothie, eggs, turkey bacon, or other source of protein, and eat within 45 minutes of waking up to avoid your body going into starvation mode. If you prolong or skin breakfast your body has to work harder, but it won't be your metabolism. Remember, if you don't use it you loose it! From this point on, eat every 2 to 3 hours to keep blood sugar stable.
5. Workout: Try daily activity of as little as starting the day with 5 minutes of a combination of jumping jacks, crunches, and holding the “plank” or push up position with extended arms stationary for one minute, or as long as you can, with may just start with 15 seconds or so. Do a strenuous workout a few times per week utilizing both cardio and resistance training.
Whatever your New Year's resolutions are, use this S.U.C.C.E.S.S. formula to reach your goals:
S ee your goal
U nderstand your obstacles
C lear your mind of self-doubt
C reate a positive mental attitude
E mbrace the challenge
S tay on track
S how the world you can do it
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Soleil Medical Spa
Dr. Alisha N.D.
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose,
treat, cure or prevent any medical condition.
the creation ground of experience
Our thoughts are powerful forces in the creation of our experience of life. You may be able to recall a time when frustration that was based on a misunderstanding completely evaporated when your understanding changed. This is because our interpretation defines our experience, and it can change in an instant. Our only true reality is the present moment, so rather than merely accepting that life is happening to us, we can harness the power of our thoughts to actively create a positive reality. For example, we can choose to appreciate beauty around us rather than focusing on traffic or look for admirable qualities in the people we deal with rather than focusing on the negative. By choosing how to interpret and define each moment with your thoughts, you truly create your reality.
Throughout the day, we can monitor our thoughts to catch ourselves in the middle of investing our energy elsewhere—such as into belief in limitations—and instead pull our focus back to the infinite possibilities of the present. Taking a deep breath will help us center our thoughts on being in our bodies right now. Regular meditation allows us to gain mastery over our minds so that we can still our thoughts to focus on the pureness of being. If we mentally dwell on the past or the future, we may miss the experience of living in the present moment. Setting and visualizing goals is wonderful, but we can bring our thoughts into our current experience by taking steps to create them now.
Our minds are powerful tools that we can harness to create our reality. Through them we move the unformed energy of the universe into form, which gives us direction for our words and actions. Each thought is like a stone dropped into a lake, sending ripples out into our world to affect all they touch. We can choose our focus and how we invest our energy, which gives us the power to design our lives to be whatever we choose in each and every moment.
Low Glycemic No Added Sugar Applesauce Cookies
Serving Size 2 cookies
Carbs Per Serving: 12.1 g
Prep Time:<25 minutes
Skill Level: Easy
These Applesauce Cookies are a delicious dessert which is low in fat, high in fiber and the sugars contained in the un-sweetened apple sauce are easily digested without spiking blood sugar levels. We have cut out the added sugar but have keep all the comforting and delicious flavor applesauce cookies deliver. Bon Appetit.
1/2 cup Fructevia, Steviva Blend or a tiny dash to taste Steviva Brands Pure Stevia Powder
2 tablespoons molasses
2/3 cup butter, softened or coconut oil
1 3/4 cup whole grain or soy flour
1 1/2 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 cup un-sweetened applesauce
1 1/4 cup quick cooking rolled oats
3/4 cup walnuts
Beat together the Fructevia, Steviva Blend or a tiny dash to taste Steviva Brands Pure Stevia Powder, molasses, butter and eggs until light and fluffy.
Stir together the whole grain flour, baking powder, cinnamon and nutmeg; stir into the beaten mixture.
Add the applesauce, oats and walnuts stir to combine.
Drop by 1/8 cupfuls onto greased cookie sheets, flattening slightly with spatula and allowing room for cookies to spread.
Bake at 375 degrees for 12 to 15 minutes. Cool on wire racks.
Makes approximately 24 (3 inch) cookies.
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