#1: Ditch the Bad Carbs and Sugar. Refined sugar, high fructose
corn syrup, wheat products, breads, pasta, processed and pre-packaged
foods... are usually full of molecular structures that are detrimental
to maintaining healthy insulin, glucose and leptin levels. These
nutritionally 'empty' calories fuel inflammation and pain in the body,
promote scarring of the liver, increase accumulation of visceral fat,
and create imbalances in the metabolic hormones, insulin and leptin.
Insulin and leptin resistance is sharply on the rise and promotes weight
gain and obesity, as well as diabetes, cardiovascular disease and
hormonal imbalances. Bad carbs and sugars are very addictive! Because
these substances cause changes in brain chemistry and the body's ability
to feel full or a sense of 'satiety', people often have very real
withdrawal symptoms of anxiety, irritability, fatigue, depression, etc.
when trying to eliminate them from the diet. These symptoms are
generally short-lived and can be remedied by eating more fat and protein
along with low carb vegetables for a few weeks. Avoiding carbs and
sugars for a few weeks also 're-sets' the pancreas and can begin to
normalize insulin and leptin sensitivity. Eating 'whole wheat' products
should also be avoided as the genetic structure of modern wheat species
has been modified to a 'hexaploid' species so that it is very difficult
to digest and utilize. Switching to ancient or 'diploid' wheat species
such as 'Einkorn' will often reduce symptoms that mimic gluten
sensitivity. Ancient wheat species are much easier to digest and don't
generally cause weight gain, bloating, allergies, brain fog, celiac,
etc.
#2: Support Healthy Sleep Patterns. The body needs at least 5
hours of uninterrupted sleep every night to maintain healthy adrenal
function. Prolonged adrenal stress causes chronic magnesium deficiency,
which leads to poor sleep, which leads to more adrenal stress, which
leads to hormonal imbalances, more weight gain, increased cravings for
sugar and carbs, which leads to more weight gain, which leads to poor
sleep which leads to... I think you get the picture! Healthy sleep
habits are a cornerstone of overall health. If you have bad sleep habits
you can change them. It may take a few months but it is critical to
your physical and emotional health to make it a priority. Introduce
healthy sleep choices every day and they will become healthy sleep
habits that come naturally.
~ Go to bed at the same time every night
~ Make sure your bedroom is dark and quiet
~
Avoid anything that will over-activate your mind and block serotonin
production before bed (TV, computer, phone, iPad, stressful situations,
work projects, etc.)
~ Avoid high fat or high carb meals after
7pm. A small amount of protein and carbs before bed can help promote
sleep. Fermented dairy products like Kefir are a good choice. Tart
cherry juice can also be helpful as it is a natural source of melatonin.
~ If pets are disruptive during the night, they need to sleep outside your bedroom.
~
Use aromatherapy essential oils before bed: lavender, sandalwood,
mandarin, chamomile, and neroli are all good scents for inducing
relaxation and sleep. Place a small amount on the back of the neck and
just under the navel for best results.
~ Take a warm bath before bed. You may add epsom salts or essential oils to relax muscles and calm the mind.
#3:
Eat Fat. One of the greatest hoaxes of our modern society is the
perpetuation of the idea that low fat diets are healthy and help you
lose weight. Low fat diets are not healthy. Period. Fat, including
saturated fat, is absolutely essential for healthy brain function,
cellular structure and strength, appetite satiety, hormone balance, and
cardiovascular and overall metabolic health. Fat does not cause heart
disease... sugar, chemicals high carb and processed foods do. It is the
sugar and high carb intake that causes inflammation, pain, high
cholesterol, insulin and leptin resistance, obesity, and a vast list of
other 'chronic' illnesses that are so prevalent in our society today.
Healthy fats include:
~ Extra Virgin Coconut Oil: medium chain
lipid that is easily used for energy and does not readily store as fat.
Also a good source of lauric acid with natural antimicrobial properties.
Coconut oil has a high heat point and does not go rancid very easily
which makes it a great choice for cooking and baking.
~ Grass Fed
Butter: short chain lipid. Grass-fed variety contains high omega 3's,
vitamin A, Conjugated Linoleic Acid (CLA), and vitamin K2 for
cardiovascular health.
~ Lard: 50% monounsaturated / 40% saturated
fat. Excellent source of vitamin D3 when obtained from free-roaming,
pasture raised pigs.
~ Tallow: 55% saturated / 40% monounsaturated
fat. Good source of palmitoleic acid, tocopherol and has natural
antimicrobial qualities.
~ Extra Virgin Olive Oil: High in oleic
acids and a good source of antioxidants. Use on salads. Avoid using for
cooking as it breaks down and becomes carcinogenic with medium to high
heat.
~ Peanut Oil: superior cooking and frying oil.
~ Palm Oil: excellent oil for baking. Good source of beta carotene and vitamin E.
~ Sesame Oil: cold pressed oils are best. High oxidative stability; good for frying.
Fats
and Oils to Avoid include: Soy, Canola, Corn, Grapeseed, Cottonseed,
Hemp, and all margarines, spreads and partially hydrogenated vegetable
shortenings. These are inferior lipid sources that are either
hepatotoxic (liver toxic), rancid easily, and do not support the
production of healthy cell membranes.
Six Weight Loss Tips (Part 2)
#4:
Detox. Avoid chemicals in food, water and anything that you would put
on or in the body. Chemicals and heavy metals will often attach to organ
and gland receptor sites, blocking absorption of key nutrients. Toxic
halogens such as fluoride, chloride and bromide are very common in our
water and food and are harmful to the thyroid and pineal gland. Toxic
halogens are of the same molecular weight as Iodine, a halogen necessary
for proper thyroid function, and accumulate on receptor sites at the
thyroid gland, blocking absorption of Iodine.
Another group of
toxins called xeno-estrogens often cause hormonal imbalances that can
not only make weight loss difficult, but increase the risk of certain
types of cancers. Xeno-estrogens are extremely powerful 'estrogen
mimickers' and block the absorption of natural estrogens necessary for
hormone balance and reproductive health. Estrogen mimickers are widely
found in our food and water supply, in household cleaners and personal
care products like lotions, detergents and makeup.
Heavy metals
such as nickel, aluminum, and mercury accumulate in our bodies through
our dental work as either white 'composite' or silver 'amalgam'
fillings. These metals often 'bleed' over time and suppress the
parathyroid and thyroid function.
Radiation exposure is very
common through repeated exposure to x-ray or CT scan procedures and new
'backscatter' x-ray devices at most airports. Even low levels of
radiation build up in the sensitive organ and gland tissues and can
cause powerful disruptions in their function.
Other toxins include
parasites, and hidden infections in the form of 'bio-films',
nano-bacteria, and mycoplasmic infections are very common and can
disrupt normal function of all organs and glands in the body.
Simply put, toxins must be removed in order for organs and glands to function properly.
Prior
to any detoxification program, is important that the kidneys and liver
are clean and efficient, and the digestion and 'gut' system are healthy.
Time must be taken to support and cleanse all detox organs before
attempting to dislodge chemicals, infections and other toxins from their
resting sites. Skipping this step can cause more harm than good.
Many
toxins are stored in the fat cells. As fat cells shrink, the toxins
stored in the fat are released into the blood stream to be filtered by
the liver. Supporting healthy organ function reduces any 'detox' effects
of fat loss.
Be sure to stay properly hydrated during any detox
program. The minimum intake for a healthy individual is half your body
weight in ounces of water per day. More may be needed during a detox
program to keep the lymph system moving properly. Purified water is
best. Avoid sodas (especially diet sodas), energy drinks, and anything
artificially sweetened as these fluid choices often lead to more weight
gain in the long run. Fruit juices should be avoided all together if
there is a metabolic issue such as insulin or leptin resistance.
#5: Let Go of Destructive Thought Patterns. Even beyond the 4 basic emotional concepts of not being able to:
~ be healthy
~ do whatever it takes to be healthy
~ love self
~ be loved by others...
there
are many other destructive thought patterns that can sabotage any
weight loss or fitness program. Some of these concepts that may test
'strong' or 'true' at the subconscious level are:
~ If I lose weight, then I'm afraid I will gain it back...
~ If I lose weight, then my face will look older...
~ If I lose weight, then I'll have to exercise, and I hate exercise...
~ If I lose weight, then I may have to stand up for myself...
~ If I lose weight, then I might find out I'm not any happier...
~ If I lose weight, then I won't have the power of a big presence...
~ If I lose weight, then I won't have the fat as a protection from others...
~ If I lose weight, then I might be too attractive and attract the wrong person and that scares me...
It
is important that any destructive belief based in fear is acknowledged
and released or 'processed'. Often, people are unaware of any such
deeply held fear or belief. ERT is very useful tool in identifying the
thought pattern or belief so it can be acknowledged and released. EVOX
Perception Reframing Therapy is very effective at releasing unhealthy
subconscious beliefs. Once the negative thought patterns are released,
acts of self-care and self-love come naturally. Losing weight, eating
health, exercising, and healthy life choices become effortless and do
not need a lot of thought to achieve.
#6: Exercise. Keep moving.
Exercise boosts mood, promotes blood and lymph flow, healthy sleep /
wake cycles and regulates metabolism to lose weight and maintain a
healthy weight. Be sure to find a variety of activities you enjoy so
there is a low risk of boredom. Walking is a great form of exercise.
Walking in nature is simple, requires little effort, and gives the mind a
break from work or hectic schedules.
Exercise should be fun. If
it's not fun... then that's a good sign that there might be a
destructive subconscious belief at work... refer to #5.
Life is
really all about choices. We get to create our lives and our health
based on the choices we make each day. Choose to love yourself, forgive
others, and create space for the life you want by letting go of what you
don't want. Energetically, anything that is dysfunctional or
destructive takes up space... space that something functional and
'life-giving or life-enhancing' could be inhabiting if you would just
let go of the dysfunction. Be open to learning the 'lessons' the
dysfunction or chaos is trying to teach you, and then let go of the
chaos by making changes in your life. There's something better waiting
for you if you will make that choice. Lessons always repeat themselves
until you learn and change. It is actually YOU who holds all the power
to creating the life you want!
Fat located to the sides of your abdomen is referred to in the
bodybuilding industry as "stubborn fat" for a reason. Each gender has
its own stubborn fat area - for men, this happens to be the sides of the
abdomen. For women, it's usually the buttocks and the thighs.
