Weight Loss

Weight loss can improve cardiovascular health and reduce the risk of complications related to obesity.

FOODS TO EAT MORE OF

• Fruits: apples, avocado, bananas, blackberries, blueberries, cherries, clementines, grapefruit, grapes, lemons, limes, oranges, pineapple, strawberries, tangerines, watermelon
• Vegetables: artichoke, arugula, asparagus, beets (including the greens), broccoli, cabbage, celery, collard greens, cucumber, fennel, kale, radishes, romaine lettuce, spinach, watercress
• Cider vinegar, flax & chia seeds, kelp, beans, soy products, walnuts, whole grains, yogurt, nuts
• Olive oil, garlic, ginger, caraway, turmeric, cinnamon, black pepper
  
• Omega-3 eggs, fish (especially salmon, tuna, mackerel & sardines)
• Try snacking on pickles (instead of other unhealthy choices)
• If you have to have chocolate, try dark chocolate (at least 70% cacao)
• Plenty of fluids (8 glasses of water daily)
• Coconut Milk
• Arame & kelp (sea vegetables)
  

FOODS TO AVOID OR MINIMIZE

• Refined flour
• Red meat & dairy products (except yogurt)
• Excessive sugar, fried foods, artificial additives
• Can be related to food intolerance - try an ELIMINATION DIET. (Most common food sensitivities for those with weight issues are dairy, oranges & gluten).

ESSENTIAL OILS 

• Grapefruit, cypress, lavender, lemon, basil, juniper (bath, bottom of feet, on location, diffuse, body massage)
• Blend recommendation:  Mix 4 drops lavender, 3 drops juniper, 8 drops grapefruit and 5 drops cypress essential oil.  
• Essential Oil Water: Add 5 drops each of lemon and grapefruit essential oil in a gallon of water and drink throughout the day

HERBAL

• Black pepper, cayenne, chickweed, cinnamon, dandelion leaf & root, evening primrose oil, fennel, garlic, ginger, milk thistle, parsley, psyllium seeds, turmeric
  
• Try licorice root tea (1-2 cups per day only)
  
• Try a blend of dandelion root and burdock root tea.  Store-bought versions are available here; or mix 1.5 Tablespoons each of dried dandelion root and dried burdock root to 3 cups boiling water.  Steep for 10-15 minutes.  Sweeten with honey if desired.  Cool to room temp, then refrigerate and have 1 cup before each meal.
• Fennel specifically is considered a slimming agent and can also reduce the appearance of cellulite. Chewing on the seeds is considered an appetite suppressant.
• Chickweed with Stellaria (for water retention/bloating)

NATURAL

• Can be caused by a hormonal or ph imbalance, so have your levels checked.
• Matcha has been shown in some studies to curb weight gain. 
• Liquid Chlorophyll
• Eat a piece of fruit 30 minutes before meals. 
• Try adding fresh lemon juice to beverages immediately after eating. 
• Mix 2 teaspoons of honey with water and drink 30  minutes before meals. 
• Mix 1 tablespoon apple cider vinegar with a glass of water and drink 15-30 minutes before meals. 
• Yerba Mate tea and Green tea
• Juice celery and concord grapes and drink daily

YOGA / MEDITATION THERAPY

• Best Fat Burning & Weight Loss HIIT + Yoga (28 minutes - Sadie Nardini)
• Yoga For Weight Loss (40 minutes - Yoga with Adriene)
• Yoga Shred™ (HIIT + Yoga Fusion) for Weight Loss, Fat Burn & Whole Body Strength! (24 minutes - Sadie Nardini)

SUPPLEMENTS

• Berberine: As directed
  
• Chitosan: 1,000 mg 3 times daily (take with food, avoid if you have a shellfish allergy)
  
• Chromium (200 mcg/twice daily - take with food or full glass of water) and 5-HTP (100 mg/3 times daily - take 30 minutes before meals; after 2 weeks, increase dose to 200 mg 3 times daily)
• Essential Fatty Acids: 1,000 mg evening primrose oil 3 times daily; 1,000 mg (1 capsule) flaxseed oil twice daily (or use 1,000 mg borage oil once daily for primrose oil)
• Forskolin: 250-500 mg daily
  
• Garcinia Cambogia: 500 mg 3 times daily (Hydroxycitric acid or HCA, is the active ingredient)
• Psyllium: 1-3 Tablespoons powder dissolved in water or juice 3 times daily (take 30 minutes before meals, drink plenty of water)
  
• Quercetin: As directed
  

MIND-BODY CONNECTION​​

• Obesity can represent issues with personal boundaries (either emotional, psychological or physical). This could be either a violation of your personal boundaries by others; or areas where you violate others' personal boundaries.
• Can also represent fear and feelings of need for emotional protection.  Also anger, insecurity, resistance to forgive (yourself or others). 
• Excessive arm weight can represent feelings of being denied love. 
• Excessive stomach weight can represent feelings of anger at being denied emotional nourishment. 
• Excessive hip weight can represent anger at parents.
• Excessive thigh weight can represent feelings of childhood anger (often at your father). 

FOOD MEDICINE 
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.

Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/snacks/sides)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
SC = Slow Carb

BEVERAGES

Apple-Orange Smoothie (GF VG VT)

Blueberry Peach Smoothie (LC GF VG VT)

Golden Milk (LC GF VG VT)

Herbal Mango Smoothie (LC GF VG VT)

Peach-Banana Smoothie (LC GF VT)

Pineapple Mint Smoothie (LC GF VG VT)

Sunrise Smoothie (LC GF VG VT)

Watermelon Smoothie (LC GF VG VT)

Barley Water (LC VG VT)

Blueberry Smoothie (LC GF VG VT)

Green Smoothie (LC GF VT)

Mango Pineapple Smoothie (LC GF VG VT)

Peach-Berry Smoothie (LC GF VT)

Pomegranate Dandelion Tea (LC GF VG VT)

Tropical Smoothie (LC GF VG VT)

Yogi Tea (LC GF VG VT SC)

Basic Fruit Smoothie (LC GF VG VT)

Detox Smoothie (LC GF VG VT)

Herbal Coffee (LC GF KT VG VT SC)

Matcha Tea Latte (LC GF VG VT SC)

Pineapple Kale Smoothie (GF VG VT)

Soothing Elixir (LC GF VG VT)

Vanilla Matcha (LC GF KT VG VT SC)

MAINS

Adult Ramen (LC GF VG VT)

Balsamic Glazed Chicken (LC GF KT SC)

Black Bean Scramble (LC GF VT SC)

Breakfast Bruschetta (LC VT)

Chicken & Potatoes with Mustard Vinaigrette (LC GF)

Chicken Dijonnaise (LC)

Chicken Potato Bake (LC GF)

Cornmeal & Pecan Crusted Fish (LC)

Easy Garlic Shrimp (LC GF KT SC)

Farfalle with Tomatoes & Olives (LC VG VT)

Garlic Chicken (LC)

Healthy Scrambled Eggs (LC GF KT VT SC)

Japanese Onion Soup (LC GF VG VT SC)

Miso Soup (LC GF VG VT)

Mushroom Toast (LC GF VG VT)

Quinoa Oatmeal (LC GF VG VT)

Salmon with Mustard Sauce (LC GF KT)

Shrimp with Homemade Red Sauce (LC GF)

Spicy Black Bean Soup (LC GF VG VT SC)

Turkey Medallions (LC)

Vegan Black Bean Bowl (LC GF VG VT)

Vegan Mac & Cheese (LC VG VT)

Vegetarian Chili (LC GF VG VT SC)

White Bean Soup (LC GF VG VT SC)

Asian Broccoli & Rice Bowl (LC GF VG VT)

Black Bean Bowl (LC GF)

Black Bean Soup (LC GF VG VT SC)

Breakfast Burrito (LC VT)

Chicken & Rice Casserole (LC)

Chicken Dumpling Soup (LC)

Chickpea Spinach Soup (LC GF VT)

Creamy Tarragon Chicken (LC)

Edamame Rice Bowl (LC GF VG VT)

Fish Fillets with Broccoli Stuffing (LC)

Garlic Soup (LC GF VG VT)

Hummus Flatbread (LC GF VG VT)

King Crab Legs (LC GF KT SC)

Mujaddara (LC GF VG VT)

Pasta Della California (LC GF VG VT)

Roasted Red Pepper Lasagna (LC VG VT)

Salmon with Red Pepper Sauce (LC GF)

Soy Chicken (LC GF KT SC)

Spinach & Bean Pasta (LC VG VT)

Turkey Mushroom Saute (LC GF KT SC)

Vegan Bulk Spaghetti Sauce (LC GF VG VT)

Vegan White Chili (LC GF VG VT)

Veggie Frittata (LC GF KT SC)

Avocado & Egg Toast (LC GF KT VT)

Black Bean Chili (LC VG VT)

Blueberry Mini Muffins (LC GF VT)

Chana Masala (LC GF VG VT SC)

Chicken Bone Broth (LC GF SC)

Chicken Marsala (LC)

Cilantro Lime Shrimp (LC GF KT SC)

Crispy Fish (LC)

Egg Drop Soup (LC GF VT)

Fish with Dill Breading (LC)

Harissa Marinated Shrimp (LC GF KT SC)

Instant Pot Chickpea Curry (LC GF VG VT)

Lemon Chicken (LC GF KT SC)

Mung Beans and Rice (LC GF VG VT)

Pasta Fagioli (LC VG VT)

Salmon with Avocado Salsa (LC GF)

Sesame Salmon (LC GF KT SC)

Spiced Lentil Soup (LC GF VG VT SC)

Turkey BLT with Avocado & Sprouts (LC)

Turkey Sausage & Bean Soup (LC GF SC)

Vegan Jambalaya (LC GF VG VT)

Vegetable Broth (LC GF VG VT)

Veggie Omelet (LC GF KT VT SC)

SIDES

Asian Cabbage Salad (LC GF VG VT SC)

Bean Salad (LC GF VG VT SC)

BLT Salad (LC GF KT SC)

Cannellini & Arugula Salad (LC GF VG VT)

Cauliflower with Mustard Sauce (LC GF VG VT SC)

Chinese Peanut Salad (LC GF VG VT SC)

Dill Vinaigrette Greens (LC GF VG VT KT SC)

Fried Cabbage (LC GF VG VT KT)

Kale Salad with Sesame Dressing (LC GF VG VT SC)

Mediterranean Orzo (LC VG VT)

Molasses Beans (LC GF)

Pesto Vegetables (LC GF VG VT KT)

Ranch Potato Wedges (LC GF VG VT)

Roasted Broccoli (LC GF VG VT SC)

Roasted Carrots (LC GF VG VT SC)

Roasted Green Beans (LC GF VG VT SC)

Roasted Sweet Potatoes (LC GF VG VT)

Sauteed Spinach (LC GF KT VG VT SC)

Smoked Almonds (LC GF VG VT KT SC)

Spinach & Strawberry Salad (LC GF VG VT)

Vegan Cucumber Canapes (LC GF VG VT)

Zattar Quinoa Salad (LC GF VG VT)

Asparagus with Hollandaise (LC GF VT KT SC)

Beans & Greens Salad (LC GF VG VT SC)

Broccoli Slaw (LC GF KT)

Cannellini and Tomato Crostini (VG VT)

Cauliflower with Red Pepper Sauce (LC GF VT SC)

Collard Greens (LC GF)

Double Mashed Potatoes (LC GF VG VT)

Homemade Salsa (LC GF VG VT)

Mashed Bean-Tatoes (GF VG VT SC)

Mexican Chopped Salad (LC GF VG VT)

Panzanella (LC VG VT)

Pilau Rice (LC GF VG VT)

Red Beans & Rice (LC GF VG VT)

Roasted Brussels Sprouts (LC GF VG VT SC)

Roasted Cauliflower (LC GF VG VT SC)

Roasted Onions (LC GF VG VT SC)

Roasted Zucchini (LC GF VG VT KT SC)

Sesame Broccoli (LC GF KT VG VT SC)

Southwest Pasta Salad (LC VG VT)

Steamed Edamame (LC GF VG VT SC)

Veggie Pizza Appetizer (LC VT)

Avocado Cilantro-Lime Rice (LC GF VG VT)

Best Baked Potatoes (LC GF VG VT)

Brown Rice Pilaf with Saffron and Ginger (LC GF VG VT)

Caraway Brussels Sprouts (LC GF VG VT KT)

Chickpea Pasta Salad (LC VG VT)

Creamy Kale (LC GF KT VG VT)

Farro (VG VT)

Irish Potatoes (Colcannon) (LC GF VT)

Mashed Sweet Potatoes (LC GF VG VT)

Miso Slaw (LC GF VG VT SC)

Pesto Potatoes (LC GF VG VT)

Quinoa Salad (LC GF VG VT)

Roasted Asparagus (LC GF VG VT KT SC)

Roasted Butternut Squash (LC GF VG VT)

Roasted Chipotle Sweet Potatoes (LC GF VG VT)

Roasted Potatoes (LC GF VG VT)

Rosemary Red Potatoes (LC GF VG VT)

Sesame Green Beans (LC GF KT VG VT SC)

Soy Eggs (LC GF KT VT SC)

​Three Bean Salad (LC GF VG VT)

Warm Red Cabbage Salad (LC GF VG VT SC)