6 Mindful Ways To Lose Weight

6 Mindful Ways To Lose Weight

The new year symbolizes a new beginning, and a chance to celebrate life more fully. So as we enter into 2015, committing to our resolutions, let’s set ourselves up for success.

My friend and yoga expert, Wayne Lehrer, is a celebrated author of The Prodigy Within, a program geared to discovering your life’s purpose. Wayne has studied the science and the spirituality behind living an enlightened life and developing a set of guiding principles that will help you become your best self.

Here are 6 of Wayne’s tips that will help elevate your mind and body in 2015:

Walk In Gratitude, Live In Grace

walking_in_blue.1Do a gratitude list of at least 5 items (people, situations, etc.) every morning to remind yourself of what you have to be grateful for. When you are grateful for what you are given, then all that you are given becomes a Gift.

[If you’re looking for an uplifting way to embrace life on a daily basis, treat yourself by going on a gratitude walk!

To do this, simply step outside and enjoy nature while you quietly reflect on the gifts you’ve been given. Then after 10 minutes, pump up the pace and turn your gratitude walk into a calorie-burner with the FREE 30-minute Lean Walk download here]

Change Your Story, Change Your Life

Be conscious that everything that comes out of your mouth shapes your reality. When you speak in a positive and uplifting way about yourself and others then that is the world you live in.

Put On A Happy Face

Though this may seem terribly trivial, when you change your face you change your state of mind and how the world sees you. Try an experiment; see how you are feeling, find a positive thought and lift the corners of your mouth (smile): a simple change, an enormous difference.

Practice Loving Kindness

When you treat your body, mind and spirit with loving kindness you receive a great gift and have so much more to give to others. If you are to live 80-100 years and fulfill your dreams, you must pay attention to what makes you flourish, eliminate things that don’t serve you and gain the wisdom to know the difference.

Learn To Let Go — To Live In The Flow

FLEXAPPEALCOVERFINAL10b3df1) Quit arguing with reality, 2) train yourself to accept what is and 3) know that things are not always as they appear. The best way to continue living in the Flow is by maintaining a daily practice of yoga, meditation and prayer.

Be Of Service

From sharing supportive words, to volunteering, to fulfilling your life’s purpose, being of service improves the quality of your life as much as those you serve by affording you abundant opportunities to share your talents, gifts and passions. Ask yourself the question, “If I had 6 months left to live what do I most want to be remembered for?”

How To Dine Out Without Breaking Your Diet

How To Dine Out Without Breaking Your Diet

We all love to eat out, but how do you navigate a restaurant menu while sticking to your healthy eating plan?

  1. It may seem counterintuitive to eat before you eat, but try having a snack before you dine out. Munching on a little protein or fresh veggies that are packed with fiber can hold your appetite until your food arrives and can also assist in controlling your cravings.
  2. Don’t panic when the bread basket arrives. If you’re dying for a piece, go ahead! To balance it out, when you order your meal, chose a dish that’s filled with lean protein and veggies, since you’ve already had some starch.
  3. Can’t imagine sitting down to a meal without a nice glass of wine? Pair it with some protein, like a grilled chicken breast, or a lean cut of beef, to keep your blood sugar levels in check. And of course, don’t go overboard on the wine.
  4. Make sure your plate has some color in it. Whether it’s leafy greens, roasted asparagus, or mango salsa, foods that are colorful are loaded with fiber and micronutrients.

Enjoy your meal out and here’s to your health!

WOW (Workout Of The Week)

W.O.W. (Workout Of The Week)
January 13-19

Schedule:

Monday 1/13: Leg Lift video (below) **password: reshape
Tuesday 1/14: Double Trouble (below)
Wednesday 1/15: Leg Lift video (below) **password: reshape
Thursday 1/16: Double Trouble (below)
Friday 1/17: Leg Lift video (below) **password: reshape
Saturday 1/18: Double Trouble (below)
Sunday 1/19: Have fun!

Leg Lift:

password: reshape

 

Double Trouble:

Instructions: 2 rounds, 15 reps each

Moves (pictures to follow):

  1. Rear dip lunge with tricep kickback
  2. Squat with bicep curl and overhead press
  3. Cannonball
  4. Side crunch
  5. Squat and reach (cardio)

Screenshot 2014-01-13 11.36.25

Screenshot 2014-01-13 11.38.44

Screenshot 2014-01-13 11.39.29

Screenshot 2014-01-13 11.40.09

Squat and reach

 

Warming Weight Loss Soup

Warming Weight Loss Soup

 

Winter warming weight loss soup

INGREDIENTS:

4 leeks (white and light green parts)
3 C. kale (chopped)
1 Tbsp. olive oil
28 oz. can whole tomatoes (I prefer fire-roasted in this recipe)
8 C. water
2 sweet potatoes, peeled and cut into 1/2″ dice
1/2 C. Lentils (brown or green)
2 Tbsp. fresh thyme leaves
12 fresh basil leaves
2 tsp. salt
1/4 tsp. pepper
1/4 C. (1 oz.) grated parmesan
DIRECTIONS:
  1. Slice each leek in half lengthwise, and then slice each half into 1/4″ thigh half-moons (px. 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.
  2. Remove the stems from the kale, stack the leaves on top of one another and slice them crosswise into 1/4″ wide strips.
  3. Heat oil in a saucepan over medium heat. Add the leeks and cook for 3 mins. Add the tomatoes and cook, breaking them apart with a spoon for 5 mins. Add the water and bring to a boil. Stir in kale, sweet potatoes, lentils, thyme, salt, pepper and basil. Simmer until lentils are tender, about 30-40 mins.
  4. Spoon into bowls and sprinkle with parmesan.

Serves 8.

Eating Out Made Easy

Eating Out Made Easy

101152235
My daughter, Perrie, and me in the kitchen

Eating out and other social settings centered around food can certainly present some challenges when you’re on a weight loss program. Some people handle these situations by avoiding them altogether only to soon feel anti-social, isolated or left out. Having weight loss goals does not mean you have to stop living!

My goal is to show you how to stay on track – how to stay in control – even when someone else is preparing your food. As an independent eater, I want you to feel empowered to not let restaurants and other social-eating events derail your progress in making balanced nutrition a commitment for life. Remember, there’s a world of healthy choices out there, and you’re the boss of what you put into your body.

To prevent that uncomfortable and slightly agitated feeling I have when I’m hungry, I’ll make sure I’m hydrated by drinking water or green tea. And, I also like to mix PGX in my water to create that feeling of fullness so I can enjoy my meal without overeating.

salmon-salad
My go-to meal: salmon with asparagus and side salad

1. If a menu doesn’t specifically say how the food is being prepared, ask questions. While it may never occur to you at home to cook something swimming in butter, cream or oil, that may be just how the salmon of the day is prepared.

2. Request a more healthy method of preparation; steaming, poaching in broth or stir-frying are good alternatives to breading or deep-frying.

3. Get the bread off the table! Nibbling on bread can really derail your good intentions. Ask if fresh veggie sticks are available, and drink some water, or ask for a small dinner salad while you’re waiting.

4. As a rule of thumb, get sauces and dressings on the side. This way you can control the amount and most likely, you’ll find you need far less for the food to be “dressed” than they generously give you.

5. Think about this: The same amount of pasta is served to a 120-pound woman as to a 250-pound man. So, while big portions may give you more for your money, don’t let a restaurant dictate the portion you intake for fuel and energy. They don’t know your body’s needs. Ask for a “To Go” container when your food arrives. Immediately store the excess food, and put that box away. Leaving a giant portion of food on your plate can lead to overeating before you even realize it.

6. Don’t be afraid to change up the menu. Ask for a hearty helping of veggies in place of white rice or buttery mashed potatoes. Most restaurants are willing to accommodate your dietary needs. On those rare occasions when you’re not, you might try something my girlfriend does, and tell the waiter you’re allergic to the food item you don’t want!

7. Slow down! Take time to put your fork and knife down between bites to sip some water, and enjoy the entire experience of your meal. This allows you to pay closer attention to how your food makes you feel. Are you getting more energized with each bite or are you growing more tired and sluggish? Also, when you’re eating at a slower pace, you can register when you’re satisfied. It will help you avoid getting overstuffed.

Kathy Smith's Healthy Quick-Fix Egg Scramble
Quick-Fix Egg Scramble

Ethnic foods by nature are richer in starchy carbohydrate sources: pasta and bread at Italian restaurants; beans, rice and tortillas at Mexican restaurants; rice and noodles at Japanese, Chinese and Thai restaurants; and a variety of breads, crackers, and potatoes at the local cafe or deli. you may need to make a special effort to seek out adequate protein sources. Here are a few things to consider when eating at your favorite ethnic restaurants:

Italian

Good sources of protein:
– Meatballs
– Fish, chicken and beef entrees with pasta as a side dish
– Cioppino (Italian fish stew)

Be mindful of:
– Dipping bread in flavored oils
– Cream-based pasta sauces
– Fatty meats such as sausage and pepperoni
– Fried foods such as calamari

Chinese, Japanese and Thai

Good sources of protein:
– Braised tofu dishes
– Chicken, seafood and meat dishes with vegetables instead of rice and noodles
– Edamame
– Sashimi
– Chicken, beef, fish satay with peanut sauce

Be mindful of:
– Too much rice or noodles
– Fried foods such as egg rolls, tempura and vegetables
– Fatty meats such as duck

Mexican

Good sources of protein:
– Fajitas
– Tostadas
– All meat (beef, chicken, egg) burritos
– Chili verde or chili colorado
– Carne asada
– Albondigas soup

Be mindful of:
– Fried tortilla chips
– Fried foods like Flautas and Tacquitos
– Too much cheese and sour cream toppings

Remember to track your food on social media with the hashtag #ReShape — I’ll be watching!

Here’s to your health!
Kathy

My Simple Food Formula To Shrink Fat

My Simple Food Formula To Shrink Fat 

You often hear dieters talk about metabolism. That’s because a slow metabolism means that the body is not burning calories. To rev up your metabolism and burn more calories throughout the day, it comes down to the kind of fuel you’re filling up with. When you consider all the foods possible, it boils down to two key metabolism-maximizing nutrients:

The Formula: Protein + Fiber

Protein: The Power House

Protein is the most important nutritional element for molding your body. Proteins are broken down by the body into amino acids, the “building blocks of life.” Proteins repair and rebuild muscle tissues, grow hair and nails, create enzymes and hormones, and maintain the health of internal organs and blood. Your body also needs protein to break down fat. Just as water provides transport, so does protein. In order for fat cells to open their doors and let the fat out to be burned as fuel, protein and water must be handy.

salmon-salad

Protein supports weight loss because it causes you to feel full, making it much easier to leave the table, which is partly due to how much effort it takes your body to break down and utilize protein.

Foods high in protein also help you feel full because they usually contain fat as well. The combination of fat and protein can keep you less hungry between meals. Because protein is necessary to build and repair muscles, it is critical that you have a sufficient intake of protein to improve recovery from workouts. Without it not only will you feel low on energy and experience more muscle soreness, but you will also increase your risk for injury.

For those of you who are meat-free, my ReShape recipes can easily tweaked to suit your lifestyle. For example, Tempeh, tofu and seitan are all vegan protein sources that can generally be prepared and substituted for poultry and meat in most recipes. And of course, don’t forget your protein powder.

QUICK TIP: One of my go-to meals that’s packed with protein is to bake a salmon filet, top with fresh thyme, rosemary, garlic and pepper and serve with asparagus and a small side salad (see photo above).

Fiber: Go Green!

Kathy Smith's Green Smoothie RecipeScience has proven fiber’s many benefits: It improves heart health and can lower LDL (bad) cholesterol, blood pressure, and the risk for developing diabetes and some types of cancer. This is reason enough to love it, but there’s more: Fiber keeps metabolism maximized. It allows the digestion of food to slow to a speed that supports muscle feeding and fat shrinking. It keeps you feeling fuller longer.

If you eat a food that is high in simple carbohydrates and is quickly digested, it will enter your bloodstream quickly, causing a spike in insulin that is largely responsible for making you feel hungry for more. Foods that satiate you take longer to get into your system, somewhere between 30 and 120 minutes. They help prevent insulin surges and maintain a healthy blood sugar balance. This ideal window of 30 to 120 minutes is created when you eat proteins and high-fiber vegetables like kale and broccoli. Because they take longer to enter your bloodstream, it actually requires more energy to break down. The body needs to process those protein and fat molecules and expend energy to do so, which is like exercise for the body without you physically moving. That is the science of food.

Fiber becomes a key player in creating a meal that will be digested slowly and is less likely to be converted to fat. Glucose in the presence of fiber will be released gradually into the bloodstream, providing continual bursts of energy over time while you’re still feeling full. In fact you can combine a quickly digested food with a slowly digested one that has fiber and change the entire chemistry of a meal.

QUICK TIP: When you think about making a shake, try a green smoothie, then join me on 

Kathy’s Green Smoothie Recipe: 

2 C. kale, lettuce or arugula (to taste)
1 sliced cucumber
1 sliced kiwi
1 T. lemon or lime juice
1 avocado (take off shell and take out pit)
1-2 C. water
1 T. ground flaxseed

Mix all ingredients together and blend until you reach the right consistency of your tasting.

Here’s to your health!

Kathy

Becoming An Optimal Eater

Becoming An Optimal Eater

Kathy Smith Dec 2011 Park City-Chef  158Last week, we looked at the scale of functional eating (if you missed it, click here). Now that you’ve identified which level of eater you are, it’s time to decipher how to move up the ladder from out-of-control to optimal eating. Moving up the ladder will jumpstart your weight loss journey .

Each step of the ladder –moving from, say, step 5 to step 4 to step three—represents real developmental progress in food believes and food behaviors. In order to help you make that progress, each level has a specific task.

If you are a “Level 5: Out-Of-Control” eater and want to move to “Level 4: Rigidly Controlled Eating,” then:

The most critical skill here is learning to distinguish between true hunger and satiety (the sense of satisfaction you get form eating, not overeating, a wonderful meal). If you’re stuck in Level 5, overwhelmed by food chaos, this skill may seem as attainable as reaching the summit of Mt. Everest on a skateboard. But it’s important to start working with your body and its needs, not against them. Knowing when you’re hungry and when you’ve had enough are the most basic cues that lead to independent eating.

One exercise I know that gets great results is choosing to eat only part of the food on your plate. Whether you’re at home or at a restaurant, pretend the last few or several bites aren’t there at all. Give yourself ten minutes or so to let what food you’ve eaten settle, then ask yourself if you’re satisfied yet and whether you actually want the remaining portion.

Remember, it’s especially important to avoid getting over-hungry, because over-hungry people are especially prone to overeating.

If you are a “Level 4: Rigidly Controlled Eater” and want to move to “Level 3: Eating by The Rules,” then:

While you may have a sense of “enough is enough” now, you’re probably still hoping someone will tell you exactly what to eat—even though it’s a fact that if you did indeed have a food master lording over your food choices, you’d get sick to death of that person’s reigning you in all the time. That’s why the challenge facing you at this important level is learning what works best for you, and letting the “food police” meddl in someone else’s living room.

That said, it’s critical at this level for you to build on your new ability to listen to your body’s food-related signals. You’ll soon learn to determine whether a higher carbohydrate food pattern works for you, or maybe one that contains a little more fat and protein. The focus here is on food composition – the balance of carbohydrates, protein and fat in your diet. Remember, everyone is different.

When you try different food patterns, pay close attention to how you feel after eating, as well as how long you feel satisfied. Note any differences in how your body looks, or how you feel. I recommend keeping a food diary (or photojournaling your experience on social media). In this food diary, record your observations after every meal, week to week; they’ll lead you to a much clearer and easier understanding of which food patterns work better for you in the overall scheme. And that insight will prove invaluable as you continue making more and better functional food choices while moving up the ladder.

If you are at “Level 3: Eating By The Rules” and want to move to “Level 2: Functional Eating,” then:

Graduating from Level 3 to Level 2 is probably the most challenging move of all. Because now comes the time to test your limits and your boundaries.

The point of functional eating is to let go fo the rules about what you eat, what you should eat, how you should eat, when you should eat. Realize that all growth, all risk-taking is scary!

Each time we pick up a restaurant menu, walk down a supermarket’s isles, or browse through the refrigerator, somewhere, faintly audible from the depths of the brain, comes the “You shouldn’t eat that” or “You should eat this” voice. The outcome of the struggle between the two decides what we buy and eat.

Well, I’d like you to do your best to ignore all those voices. The name of the game here is accountability. At this level you no longer blame experts, diet plans, or your own rules for what doesn’t work in your food choices. Your goal is to realize that, for better or worse, you’re in charge of choosing your foods. And only you can be accountable for those choices.

Several steps are involved at this stage. First, you have to identify those foods that you consider “good” and “bad.” That shouldn’t be hard.

Start by dividing a sheet of paper into five columns. Your first column should be titled “Good Food;” the second, “Bad Food;” the third, “Reason,” the fourth, “Foods I Like,” the fifth, “Foods I Dislike.”

Fill up the first three columns with entries. Maybe you think steak is bad because it has too much fat, or broccoli is good because it has a lot of fiber. Just write them down and in the “Reason” column, add a brief description of why you think they’re good or bad.

Fill the last two columns, — Like and Dislike. Then notice how many foods you really like that are in the Bad column, and how many are in the Good column. In the same way, compare the foods you dislike.

As you compare, realize that more often you avoid foods you really like because they’re on the Bad list, the more unsatisfied you’re likely to be with your current food choices. Not allowing yourself ot eat what you like typically translates into a feeling of deprivation and dissatisfaction—and ultimately resentment.

By the same token, if you eat foods you dislike only because they’re supposed to be “good for you,” you’re more likely to rebel against your food choices. If you don’t feel it now, you eventually will.

If you are at “Level 2: Functional Eating” and want to move to “Level 1: Optimal Eating,” then:

Let me be completely honest: Eating consistently at Level 1 is tough for most people who aren’t on permanent vacation. Because if you keep an ordinary, busy schedule, you  probably don’t have the time or energy to do what’s necessary. Myself included. I can be a Level 1 eater when my schedule permits.

Yes, I would prefer to eat at Level 1 all the time. But, like you I live in the real word—and it’s a busy world. This is where Level 2 eating works just fine. I don’t beat myself up when I can’t stay at Level 1. I just accept the ebb and flow of the process, and utterly savor those times when Level 1 is achievable.

Ideally, I’d like you to spend most of your eating time enjoying the flexibility and choices of Level 1 and Level 2. But, I’d also like you not to beat yourself up as you’re working to move forward from levels 3, 4 and 5.

Make it happen!
Kathy