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Weight Loss
Foods to Eat More Of: 
  • Fruits: apples, avocado, blackberries, cherries, clementines, grapefruit, grapes, lemons, limes, oranges, pineapple, strawberries, tangerines, watermelon
  • Vegetables: artichoke, arugula, asparagus, 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
  • Olive oil, garlic, ginger, caraway, cinnamon
  • 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)

Foods to Avoid or Minimize: 
  • Refined flour
  • Red meat & dairy products (except eggs/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:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Grapefruit, cypress, lavender, basil, juniper (bath, bottom of feet, on location, diffuse, body massage)s

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Cayenne, chickweed, cinnamon, dandelion leaf & root, evening primrose oil, fennel, garlic, ginger, parsley, psyllium seeds
  • Fennel specifically is considered a slimming agent and can also reduce the appearance of cellulite. Chewing on the seeds is considered an appetite suppressant.
  • 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. 

Yoga 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 & Homeopathic:
  • 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).
  • Garcinia Cambogia: 500 mg 3 times daily (Hydroxycitric acid or HCA, is the active ingredient).
  • 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).
  • Chitosan: 1,000 mg 3 times daily (take with food, avoid if you have a shellfish allergy).
  •  Psyllium: 1-3 Tablespoons powder dissolved in water or juice 3 times daily (take 30 minutes before meals, drink plenty of water).

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). 

Recipes - Food Medicine: 
*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Apple-Orange Smoothie (GF)
  • Blueberry Pineapple Smoothie (V, GF)
  • Green Smoothie (GF)
  • Kiwi-Pineapple Smoothie (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mega-Greens Smoothie (GF)
  • Orange Smoothie (GF)
  • Peach-Grape Smoothie (GF)
  • Pineapple Kale Smoothie (V, GF)
  • Pineapple Mint Smoothie (V, GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Soothing Elixir (V, GF)
  • Sunrise Smoothie (V, GF)
  • Tropical Smoothie (V, GF)

Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Black Bean Bowl (GF)
  • Black Bean Chili (V)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chickpea Salad Sandwich (V, GF)
  • Edamame Rice Bowl (V)
  • Egg Drop Soup (GF)
  • Fish with Dill Breading
  • Healthy Scrambled Eggs (GF)
  • MahiMahi with Cucumber-Dill Sauce (GF)
  • Miso Soup (V, GF)
  • Mujaddara (V, GF)
  • Quinoa Oatmeal (V)
  • Red Beans & Rice (V, GF)
  • Salmon with Avocado Salsa (GF)
  • Salmon with Red Pepper Sauce (GF)
  • Sesame Salmon (GF)
  • Shrimp Power Bowl (GF)
  • Spiced Lentil Soup (V, GF)
  • Spicy Black Bean Soup (V, GF)
  • White Bean & Spinach Soup (GF)
  • Or try to replace meals with anything from the Under 400 Calorie page
​
Sides & Salads:
  • Asian Cabbage Salad (V, GF)
  • Brown Rice Pilaf with Saffron and Ginger (V, GF)
  • Caraway Brussels Sprouts (V, GF)
  • Chinese Peanut Salad (V, GF)
  • Cucumber Canapes (V, GF) - Best if the Vegan & Gluten Free variations are used
  • Guacamole (V, GF)
  • Kale Salad with Sesame Dressing (V, GF)
  • Molasses Beans (GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Red Beans & Rice (V, GF)
  • Roasted Asparagus or Green Beans (V, GF)
  • Sesame Green Beans (V, GF)
  • Spinach & Strawberry Salad (V)
  • Three Bean Salad (V, GF)
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