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?”

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.

The ABCs of Killer Abs

The ABCs of Killer Abs

When it comes to abs, the older we get, the harder it is to keep your abdominal area flat. Many of us have the “pooch,” “love handles,” and the dreaded “muffin top.” But don’t worry. Uncovering your beautiful tummy is easier than you think. It incorporates working three muscle groups: the Rectus Abdominis, the Obliques, and the Transverse Abdominus.

Working these series of muscles are the keys to a trimmer tummy. In today’s video, I will show you how to incorporate simple moves that will give you powerful results!

Here’s to your health!
Kathy Smith

Eating Out Made Easy

Eating Out Made Easy

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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

See Where You Rank On The Scale Of Functional Eating

See Where You Rank On The Scale Of Functional Eating

See Where You Rank On The Scale Of Functional Eating

I’ve noticed that most people tend to get caught in a vicious cycle of dieting and then blowing the diet. You seek a diet that promises instant weight loss through complete control of what, when, and how you eat. It feels safe, because you know exactly what you have to do to reach your goal. Soon enough you discover that you just can’t stick to it…and you end up right back where you started. And so the cycle continues.

The problem here is that those “diets” treat the dieter like a machine that can be programmed. But the truth is that eating well has to take into account your food’s less scientific side. I want to raise your awareness of those issues that get far too little attention – taking into account what food really means to us.

You need to recognize that eating well has to be seen as an ongoing process in your life. Ask yourself:

Do you:
–       Feel satisfied after eating?
–       Feel nourished, able to physically meet the demands of your day?
–       Like your food?
–       Eat food that pleases you?

The more frequently you can answer “yes” to any of those questions, the more functional your food is.  Your ongoing process of learning to eat functionally enables you to explore your own needs and adjust your food choices accordingly.

The process of making functional food choices begins with some honest self-assessment. Start by examining the following scale of food behavior. It’s arranged with least functional eating habits first, progressing up the scale, all the way to optimum eating.

Do you see yourself or your food behaviors described in any of these five prototypes?

Level 5: Out-of-Control Eating

–       Eating feel chaotic and out of control—or NOT eating (starvation) is a way to avoid chaos and a sense of being out of control.
–       Eating/starving is the way the person copes with life.
–       Eating has no connection to hunger or satiety

Level 4: Rigidly Controlled Eating

–       Desperate attempt to control eating behavior
–       Food is controlled wit ha specific diet plan and/or specific foods.
–       One feels either in total control or slips to Level 5 and feels in total chaos
–       Control is the most important issue
–       Sometimes the security of a controlled, structured eating plan is needed before someone can develop more functional and independent ways to eat

 Level 3: Eating By The Rules

–       General belief that there is one right way to eat
–       Foods are categorized as “good” or “bad”
–       Eating “right” is more important than eating what one wants to eat
–       Eating “bad” foods is considered “cheating”
–       Varying levels of guilt are felt when the rules are broken

Level 2: Functional Eating

photo-journaling
Me photo-journaling my edamame.

–       Food choices are made with confidence, and you know you can meet your body’s needs
–       Food choices consider you physiological, physical, mental, and emotional needs.
–       One manages difficult food situations optimistically – there is a workable solution
–       Sometimes food intake is not its best, but it works for the moment.

Level 1: Optimal Eating

–       Food choices are made with confidence, and you know you can meet your body’s needs
–       Food choices consider your physiological, physical, mental and emotional needs
–       There is time and opportunity to make food choices and enjoy eating.

This week, watch your eating behavior and identify what level of eater you are. Then, stay tuned, because next week we’ll discuss how to move through the levels to eventually become a Level 1: Optimal Eater.  In the meantime, photo-journal your foods with me, using the hashtag #reshape on Instagram and Facebook of your meals. I’ll be watching!

See you next week!
Kathy

Eat Your Way To Increased Energy

Eat Your Way To Increased Energy
With these 10 Super Foods

Eat Your Way To Increased EnergyYou probably know by now that eating a hearty amount of vegetables and fruits is the forefront in getting fit and staying energized. Nutritious foods serve many purposes– everything from slimming down to helping you feel balanced and clear-headed throughout the day. These super foods are great additions to your meals because you can eat them in large amounts, get full quickly and pack your body with nutrients! Unfortunately, not all fruits and vegetables are created equal.

One of the premises of the ReShape Weight Loss plan is to eat nutrient-dense food that supports your energy. As you learn to manage your blood sugar through nutrient-rich food, you’ll see an increase in your energy level throughout each day.

The benefits of eating super foods are clear. You’ll receive:

–       More energy
–       Reduced food cravings
–       Feelings of fullness
–       Improved sense of well-being

Top 10 Super Foods

Recently, UCLA Health System dietitian Dana Hunnes, shared her top 10 super foods. They are:

Isolated almonds1. Almonds

Why: Packed with fiber, riboflavin, magnesium, iron, calcium and vitamin D.

Tip: Almonds are great for your body, but it’s important to remember portion control. Instead of grabbing them from a jar, put a few in a plastic baggie at the beginning of your day to reduce the risk of over-indulgence.



2. Apples

Why: Good source of vitamin C and pectin, which can help lower blood cholesterol and glucose levels.

Tip: Next time you eat an apple, pair it with some string cheese! This is one of my favorite snacks when I’m on the go!
Try my Apple a la Mode Shake

 


Blueberries

3. Blueberries

Why: Blueberries are low-calories and high in

fiber, vitamin C phytonutrients. All of these benefits lead to help with short-term memory and healthy aging.

Tip: Blend blueberries with soymilk and protein powder for a simple and delicious protein shake!
Try my Blueberry Sunrise Shake

 



4.  Broccoli

Why: Contains calcium, vitamin A, vitamin C, potassium, folate, fiber and phytonutrients.  The combination of all of these vitamins and antioxidants help prevent chronic diseases, diabetes and some cancers.

Tip: Grill up some fish and season with lemon, pepper and garlic. Steam broccoli and serve as a side for a delicious dinner!
Try this for dinner: Broccoli-Tofu Stir-Fry

 


A bowl of mixed dry beans with a white background.
5. Beans

Why: Beans are a heavy-hitter, because of their low-calorie nature and the fact that they’re loaded with: protein, dietary fiber, iron, magnesium, phosphorus, potassium, copper and thiamin.

Tip: Cutting down on meat? Use beans as a meat alternative, or blend in some chickpeas into your smoothie for added protein and creamy texture.
Try this ReShape recipe for lunch: Tuscan Bean and Tuna Salad

 



6. Beets

Why: Beets are rich in betacyanin (cancer-fighting agent), manganese, potassium, dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

Tip: If you aren’t fond of beets, try adding them to a green juice for a gorgeous purple-crimson color.

 


Fresh spinach
7.  Spinach

Why: Because your mom said so! But she was right – spinach is filled with nutrients that boost your immune system and may help improve your hair and skin.

Tip: Hide a handful of spinach in your protein smoothie with some berries.
Indulge in my Edamame and Spinach Salad Recipe

 



8. Sweet Potatoes

Why: This fat-free, low-calorie option is high in antioxidants, fiber, vitamins (B6, C and E) and potassium.

Tip: Skip the butter and salt and instead sprinkle some cinnamon on the top for a sweet flare that your taste buds will love.

 



9. Wheat Germ

Why: Wheat germ offers a highly concentrated source of protein, iron and zinc. It also includes multiple nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc.

Tip: Wheat germ is the part of the seed that contains the most vitamins and minerals. Mix into your greek yogurt with some granola to add nutrients to your breakfast.

Banana Smoothie


10. Bananas

Why: High in potassium, phytonutrients and multiple vitamins. Bananas also help you feel full and are great to aid in digestion.

Tip: Although bananas make this list of super foods, keep its calories and sugar level in count. Try adding half of a banana to a protein shake for extra flavor.
Try my recipe for Banana-Nut Pops

Are you ready to pack your plate with these nutrient-dense, energy-boosting foods? Try these exclusive ReShape recipes to help you along your way:

Farmer’s Market Chopped Salad
Tilapia Saute with Greens

Here’s to your health!
Kathy Smith