Yoga for Health

yoga-logo2017 International Day of Yoga has the theme Yoga for Health! Highlighted is “the fact that yoga can contribute in a holistic way to achieve an equilibrium between mind and body.” [http://www.un.org/en/events/yogaday/]
This gave us food for thought and realizing that Yoga can also effect weight Maintenance and even Weight Loss. Particularly the deep breathing which stimulates the lymphatic system to move out toxins, plus the poses that involve bearing your own weight support your healthy eating and a mindful lifestyle.
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Rebalancing During the Holiday Season

Not everyone wants to wait for the new year to get back on track with metabolic balance.  If you overdid it on Thanksgiving and you want to start rebalancing, let your coach know!

Here are a six tips for rebalancing:

  1. Don’t tell anyone.  This is the holiday season and many people will not understand why you are “sacrificing” on food.  You do not need to waste energy explaining. Most people will not notice that you are not snacking or eating their holiday cookies.  If they do notice, just say that you’re working on eating mindfully and change the topic to mindful living.  If you need a refresher about mindful living, visit our posts about living a mindful life on metabolic balance.
  2. Clean out your kitchen of any foods not on your plan and donate them to a food kitchen. Do not eat them. If they belong to your family members, put them in tupperware on a lower shelf so that they are not in your face when you open the cabinet.
  3. Plan your menu for the next two weeks.  Keep life simple.  Create soups like Zucchini Basil Soup and Turkey Pho Soup or make a cauliflower pizza crust and avoid recipes with lots of ingredients or long preparation times and oil.
  4. Figure out how you are going to drink your water.  Buy a special water bottle and a filter system if tap water doesn’t taste good to you. Do not add flavouring to your water.
  5. Get plenty of sleep.  You are taking care of your body during a rebalancing and your body needs time to fix itself.  Sleep is the time when your body builds up the immune system and gets everything back on track.
  6. Do you have a smartphone?  Download a silly game to play when you have the urge to snack on something.  There is a no snacking rule with metabolic balance but your brain does not understand this.  The impulse is there and you need to work your way through it and offer yourself an alternative that is easy to implement.

Mindful Eating – An Assignment for the Week

A few weeks ago, we shared an infographic about mindful eating.  This week, we would like you to actively work on being mindful while you eat.  Look at the options below and try to do one of these each day.  Write down how you feel. If you want, you can even share it with us on Facebook. 

  1. Take the first few sips of a cup of hot tea or coffee with full attention.
  2. Do not eat and read at the same time.  Alternate activites.  Read one page and then turn away form your digital device or book and take a bite of food.  When you are done chewing, turn back to the book or digital device.  This will take you longer to accomplish both tasks but you will find that you remember eating our food, it won’t just disappear.
  3. Eat in silence for the first five minutes of your meal.  It can be without purpose or you can ask everyone sitting at the table to think about the way the food ended up in front of them and the people who made your meal possible.
  4. Try eating one meal a week mindfully, alone and in silence.  Pay attention to how this feels for you and if it changes what you decide to eat and how you eat it.

Here is a mindful eating article from the NY Times. The article delves into mindful eating and how companies like google are bringing mindful eating into the workplace.

In an article by Harvard Health Publications, the following starter tips are offered:

  1. Start by eating one meal a day mindfully.
  2. Set a timer for 20 minutes.  Sit at the table for at least that time period without turning on the television or using a digital device.
  3. Take small bites and chew well.
  4. Before opening the fridge or cabinet, take a breath and ask yourself, “Am I really hungry?” Do something else, like reading or going on a short walk before going back and grabbing something to eat.
  5. Eat silently for five minutes, thinking about what it took to produce that meal, from the sun’s rays to the farmer to the grocer to the cook.

Ways To Add Mindfulness to Your Day – part II

Last week we shared with you three ways to add mindfulness to your day and an infographic about mindful eating.  This week we share three more ways to be mindful in your day.

  1. Do Less.  Do an inventory of how you spend your day and decide what you really need to do and what activities you can eliminate from your day.  If you do less each day, you can focus more energy on the activities that you are doing and you will be less stressed.  This week keep a diary of all the activities you do no matter how minor.  It is from this list that you will sit down and decide what needs to be eliminated.  Tools needed: Diary, Highlighter to highlight what you want to keep. Black marker to cross out what you want to eliminate from your weekly routine.
  2. Schedule Extra Time.  Schedule extra time in between tasks just in case more time may be needed to complete a task. By adding a time cushion, you will be more relaxed if unforeseen distractions occur during the day.  For this to work, you will need to know how long it takes for you to finish specific tasks and how you deal with transitions between tasks.  If you want some time built into your schedule in case of an emergency add an “emergency”task time for the day. By scheduling a time, you can let people know when their “emergency” will be addressed. If there isn’t an emergency, think of this time as your “treat” time and use it to pamper yourself or pursue something that gives you energy like a power nap. Tools needed.  A schedule. Create schedule after you recorded a diary of your activities and then decide what tasks you will do each day and add them to your schedule.
  3. Develop Rituals/Routines. Develop a ritual for preparing your meals,cleaning your house or taking care of your body. In the diary where you are keeping track of how you spend your time, be sure to note if you have any rituals attached to the activity. If you do not, think about whether a ritual could be created to reduce any stress related to the task.  Listening to music while you clean or putting candles on the table for dinner would be positive rituals that you can add to your day.  Tools Needed:  Time to practice, Feedback from family and friends, patience, discipline and assertiveness.

If you have a positive ritual you want to share with us, please let us know on Facebook.

Mindful Eating equals Mindful Living

Yesterday we shared an infographic for mindful eating. Did you enjoy trying to be more mindful when you ate your food? If you want to incorporate the idea of eating more mindful while living as a metabolic balancer start adding the following rules:

  1. Do only one thing at a time.  – This rule requires you to Focus.  With our need to juggle many hats, it is tempting to multitask.  Don’t.  Multitasking doesn’t help you work faster or more efficiently and it doesn’t enhance the quality of your life.   When living a more mindful life, you will do one task at a time so you are fully aware of what you are doing.
  2. Don’t Rush except to the emergency room. –  This rule requires you to develop your time management and planning skills.   Decide how long it takes to do a task and dedicate that time to the task. If you don’t have the time, don’t start and stop unfinished or rush it so that you are unhappy with the results.
  3. Complete one task before beginning another.  – This requires developing household/workplace rules and work methods/positive habits.  Complete one project, assignment, task at a time or delegate the work so one task can be completed in the time that you have available.  For example, if you are making dinner, decide the next step in your house. If you want to clean only once, designate a time for cleaning the kitchen after you are done eating.  If you don’t mind cleaning twice, designate a cleanup time before eating and after eating.  Whatever works best for you, implement the rules in your household and follow them.   By following this rule, you will not be overwhelmed by clutter and by projects that may end making you lose focus or rush (rule 1 and 2).

Try working on these three rules this week.  If you are struggling with any of them, let us know on Facebook. During the month of August, we will share with you mindful living rules and the skills you need to successfully follow those rules.  If you have any questions regarding a rule, please let us know and we will see if we can address your questions in a future post.

PS.  Dont’ forget the mindful rules we are sharing are in addition to the metabolic balance rules that you must integrate into your life and follow as a metabolic balancer.

metabolic balance Rules

Eat only three meals a day.
Ensure there is a five hour break between meals.
Make sure each meals lasts no longer than 60 minutes.
Begin every meal with one or two bites of the protein portion.
Be sure to have only kind of protein at each meal.
Do not eat anything after 9:00 pm.
Drink lots of water.
Eat your fruit portion (including an apple every day) at the end of your meals.