Weight Loss
Weight loss can improve cardiovascular health and reduce the risk of complications related to obesity.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
NATURAL/HERBAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS & HOMEOPATHIC
MIND-BODY CONNECTION
RECIPES/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/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
MEALS
SIDES/SALADS/SNACKS
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
- 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, basil, juniper (bath, bottom of feet, on location, diffuse, body massage)s
NATURAL/HERBAL
- Cayenne, chickweed, cinnamon, dandelion leaf & root, evening primrose oil, fennel, garlic, ginger, parsley, psyllium seeds, turmeric
- 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.
- Yerba Mate tea
- Chickweed with Stellaria (for water retention/bloating)
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 & HOMEOPATHIC
- 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)
- 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)
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
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/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
- Apple-Orange Smoothie GF VG VT
- Basic Fruit Smoothie LC GF VG VT
- Blueberry Peach Smoothie LC GF VG VT
- Blueberry Smoothie LC GF VG VT
- Detox Smoothie LC GF VG VT
- Golden Milk LC GF VG VT
- Green Smoothie LC GF VT
- Herbal Mango Smoothie LC GF VG VT
- Mango Pineapple Smoothie LC GF VG VT
- Matcha Tea Latte LC GF VG VT
- Peach-Banana Smoothie LC GF VT
- Peach-Berry Smoothie LC GF VT
- Pineapple Kale Smoothie GF VG VT
- Pineapple Mint Smoothie LC GF VG VT
- Pomegranate Dandelion Tea LC GF VG VT
- Soothing Elixir LC GF VG VT
- Sunrise Smoothie LC GF VG VT
- Tropical Smoothie LC GF VG VT
- Watermelon Smoothie LC GF VG VT
- Yogi Tea LC GF VG VT
MEALS
- Adult Ramen LC GF VG VT
- Asian Broccoli & Rice Bowl LC GF VG VT
- Avocado & Egg Toast LC GF KT VT
- Balsamic-Glazed Chicken LC GF KT
- Black Bean Bowl LC GF
- Black Bean Chili LC VG VT
- Black Bean Soup LC GF VG VT
- Blueberry Mini Muffins LC GF VT
- Breakfast Bruschetta LC VT
- Breakfast Burrito LC VT
- Chicken & Potatoes with Mustard Vinaigrette LC GF
- Chicken & Rice Casserole LC
- Chicken Bone Broth LC GF
- Chicken Dijonnaise LC KT
- Chicken Dumpling Soup LC
- Chicken Marsala LC
- Chicken Potato Bake LC GF
- Chickpea Spinach Soup LC GF VT
- Cilantro Lime Shrimp LC GF KT
- Cornmeal & Pecan Crusted Fish LC
- Creamy Tarragon Chicken LC KT
- Crispy Fish LC KT
- Easy Garlic Shrimp LC GF KT
- Fish Fillets with Broccoli Stuffing LC
- Fish with Dill Breading LC
- Garlic Chicken LC KT
- Lemon Chicken LC GF KT
- Edamame Rice Bowl LC GF VG VT
- Egg Drop Soup LC GF VT
- Farfalle with Tomatoes & Olives LC VG VT
- Garlic Soup LC GF VG VT
- Harissa Marinated Shrimp LC GF KT
- Healthy Scrambled Eggs LC GF KT VT
- Hummus Flatbread LC GF VG VT
- Japanese Onion Soup LC GF VG VT
- King Crab Legs LC GF KT
- Miso Soup LC GF VG VT
- Mujaddara LC GF VG VT
- Mung Beans and Rice LC GF VG VT
- Mushroom Toast LC GF VG VT
- Pasta Della California LC GF VG VT
- Pasta Fagioli LC VG VT
- Quinoa Oatmeal LC GF VG VT
- Roasted Red Pepper Lasagna LC VG VT
- Salmon with Avocado Salsa LC GF
- Salmon with Mustard Sauce LC GF KT
- Salmon with Red Pepper Sauce LC GF
- Sesame Salmon LC GF KT
- Shrimp with Homemade Red Sauce LC GF
- Soy Chicken LC GF KT
- Spiced Lentil Soup LC GF VG VT
- Spicy Black Bean Soup LC GF VG VT
- Spinach & Bean Pasta LC VG VT
- Turkey BLT with Avocado & Sprouts LC
- Turkey Medallions LC KT
- Turkey Mushroom Saute LC GF KT
- Vegan Black Bean Bowl LC GF VG VT
- Vegan Bulk Spaghetti Sauce LC GF VG VT
- Vegan Jambalaya LC GF VG VT
- Vegan Mac & Cheese LC VG VT
- Vegan White Chili LC GF VG VT
- Vegetable Broth LC GF VG VT
- Vegetarian Chili LC GF VG VT
- Veggie Frittata LC GF KT
- Veggie Omelet LC GF KT VT
- White Bean Soup LC GF VG VT
SIDES/SALADS/SNACKS
- Asian Cabbage Salad LC GF VG VT
- Asian Cole Slaw LC VG VT
- Asparagus with Hollandaise LC GF VT KT
- Avocado Cilantro-Lime Rice LC GF VG VT
- Beans & Greens Salad LC GF VG VT
- Best Baked Potatoes LC GF VG VT
- BLT Salad LC GF KT
- Broccoli Slaw LC GF KT
- Brown Rice Pilaf with Saffron and Ginger LC GF VG VT
- Cannellini and Tomato Crostini VG VT
- Caraway Brussels Sprouts LC GF VG VT KT
- Cauliflower with Mustard Sauce LC GF VG VT
- Cauliflower with Red Pepper Sauce LC GF VT
- Chickpea Pasta Salad LC VG VT
- Chinese Peanut Salad LC GF VG VT
- Collard Greens LC GF
- Creamy Kale LC GF KT VG VT
- Dill Vinaigrette Greens LC GF VG VT KT
- Double Mashed Potatoes LC GF VG VT
- Farro VG VT
- Fried Cabbage LC GF VG VT KT
- Homemade Salsa LC GF VG VT
- Irish Potatoes (Colcannon) LC GF VT
- Kale Salad with Sesame Dressing LC GF VG VT
- Mashed Sweet Potatoes LC GF VG VT
- Mediterranean Orzo LC VG VT
- Molasses Beans LC GF
- Panzanella LC VG VT
- Pesto Potatoes LC GF VG VT
- Pesto Vegetables LC GF VG VT KT
- Pilau Rice LC GF VG VT
- Quinoa Salad LC GF VG VT
- Ranch Potato Wedges LC GF VG VT
- Red Beans & Rice LC GF VG VT
- Roasted Asparagus LC GF VG VT KT
- Roasted Broccoli LC GF VG VT
- Roasted Brussels Sprouts LC GF VG VT
- Roasted Butternut Squash LC GF VG VT
- Roasted Carrots LC GF VG VT
- Roasted Cauliflower LC GF VG VT
- Roasted Chipotle Sweet Potatoes LC GF VG VT
- Roasted Green Beans LC GF VG VT
- Roasted Onions LC GF VG VT
- Roasted Potatoes LC GF VG VT
- Roasted Sweet Potatoes LC GF VG VT
- Roasted Zucchini LC GF VG VT KT
- Rosemary Red Potatoes LC GF VG VT
- Sauteed Spinach LC GF KT VG VT
- Sesame Green Beans LC GF KT VG VT
- Smoked Almonds LC GF VG VT KT
- Southwest Pasta Salad LC VG VT
- Spinach & Strawberry Salad LC GF VG VT
- Steamed Edamame LC GF VG VT
- Three Bean Salad LC GF VG VT
- Vegan Cucumber Canapes LC GF VG VT
- Veggie Pizza Appetizer LC VT
- Warm Red Cabbage Salad LC GF VG VT