Weight Loss
Foods to Eat More Of:
Foods to Avoid or Minimize:
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.
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.
Yoga Therapy:
Supplements & Homeopathic:
Mind-Body Connection:
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:
Meals:
Sides & Salads:
- 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)
- 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)
- Fish with Dill Breading
- Healthy Scrambled Eggs (GF)
- MahiMahi with Cucumber-Dill Sauce (GF)
- Miso Soup (V, GF)
- Quinoa Oatmeal (V)
- Red Beans & Rice (V, GF)
- Salmon with Avocado Salsa (GF)
- Salmon with Red Pepper Sauce (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)