Stress helper...

We are almost reaching to the end of the reset. The end of an adventure is also always the beginning of a new one. In those times when we need to have our adaptation capacity to their best, we could use a little help from some plants and extracts. When I am in a stressful situation and feel drained of energy, my mother always recommends to get a few drops of Siberian Ginseng tincture drops.

This plant has been used for hundreds of years in Russia and China to help the body restore its energy, its vitality and deal with stress. It has adaptogen properties so it helps your body regain its balance. It does wonders to strengthen your immune system, and get get your energy back.

For more information, consult this very interesting article: http://www.umm.edu/altmed/articles/siberian-ginseng-000250.htm

Just a few more hours before the end!

Striving for the end!

Hi Team,
I hope you are hanging in there with the discipline of the weight loss. Making changes in your life is quite challenging, and the one you are working on right now is a great lasting one. I would really like if you could give it a final sprint into those last few days and give me your weight by Thursday morning so we can compile our results and cheer for the winning team, and the winning member in each team as well.

Success is continuing your efforts until you reach your goals. Whether you reach your final goal right now or in a few months, it is just a matter of being consistent with your efforts and persist until you get there.

It would be a great idea that in the next few days, you do a recap of your own Reset, how it has been working for you, what you have learned and how can you apply the learning forward. You can also take a printout of all the menus, select the one you really like and put them in a binder, close to your kitchen. It is also a great idea to do creative cooking. Starting with a basic recipe and adding the ingredients you really like, keeping it low GI as much as possible.

Go team go!
MM

Tempeh

Another great source of lean vegetarian protein to add in your diet is Tempeh. It is made with fermented soya beans and a culture of rhizopus oligosporus,which is a good bacteria filled with vitamin b12. It is rare to find vitamin B12 outside of meat products but you can find it in Tempeh. It has more taste than tofu and it is great to grill on the barbecue. It has black spots on it but it is normal and still very good, the fermentation process does that.

The advantage of eating tempeh over tofu is that the culture bacteria, has already predigested the soy bean for us so they are much easier to digest. It takes 3 to 5 minutes to heat and then it is ready (in the pan, on the barbecue or on the steamer. I love to put it on lettuce. You can also stir fry it with brown and wild rice, red and orange pepers, mushrooms, soy sauce,and a dash of balsamic vinegar and sesame oil. ou can top with with grilled asparagus and fresh tomatoes, it is amazing.

If you are in Gillam and want to try it, you can order it on eatit.ca from Winnipeg and have them ship on the bus or pick it up you next time in the city.

Enjoy!

Avoiding plateau

When you are working hard on your diet, watching every thing that comes in and out, there are a few things you can do to avoid a weight loss plateau. The very first thing you should do is make sure not to skip a meal. If you are not very hungry, eat something smaller but try to be as consistent for you meals as you can. The other thing to be careful is never go below your basic metabolic rate about 1200 calories for women. If you want to lose more exercise more.

However, something that may not be obvious but that is important is that about one day a week, you do break a few rules and eat more than usual. Without exaggeration, it is important to let your body know that it is not in starvation mode, and it is going to help you avoid those plateau, when although you try very hard, not much is happening.

Enjoy some of your favorite foods once in a while! )
MM

Your perfect body

Where ever you are in your reset - diet process, your body is perfect. It has always been and will always be. It is indeed a perfect reflection of what you have been feeding it, how much you have been exercising, the reaction to the environment in which you live, and a true reflection of your thoughts and actions combined with your genetic background.

Your internal organs may not be working in harmony at all times, and you may have some weaknesses and extra pounds, but it happens to all of us. The important thing to keep in mind is that our body works along simple chemical, physics and universal rules. Once you understand the power of those rules, you are able to really bring to life the changes you so desire.

However, if you look at your body as a simple machine, independent of mind and thoughts, you may not be getting the results you are looking for. Losing weight to get healthier is more of a mental and disciplined mind exercise than any other challenge. Although it involves physical activity and self-control, it all starts between your ears, in your brain, and in your heart.

Change your outlook on your efforts, and target whole body and mind harmony instead of a plastic body picture of what you would like to get. The changes you are creating in your life will be more lasting, and affecting your whole being including, mood, emotions and personality. Each time you reach a goal, whether a small tiny goal or a giant long term goal, you are stepping forward, and growing. By reaching one goal per day, you will build your self-confidence to build towards your dreams, and make them come true.

Just a little more!

Hi team,
Just an update on our weight goals, this week has been still for most of us, not gaining or losing much. In just a little over a week, it will be over for our challenge so it is time to bring it up a notch to end that with a beautiful sprint just like when we started.

I must say that your personal efforts have paid-off well and that you are on the way to make these changes lasting! If you want to bring out your breathing exercises like the breath of fire (kapalabhati)- if you remember is it rapid forceful exhalation contracting your abs and releasing quickly- it would be great! Alternate nostril breathing (Anuloma viloma) is also great to get you refilled as well. It will help control better your appetite, oxygenating your blood and leaving you feeling more energized!

We are very close to New-Zeland team results so a little more and we may still be able to win!...Countdown has started!

Tips to reduce calories intake

Your efforts for losing weight are going to give you wonderful long term results. People who eat fewer calories on a daily basis compared to people to eat too many, are living longer and healthier throughout their lives.

Just compare your body to a truck. If everyday, you are putting a ton of stuff (tens of pounds of fat for your body) in your truck, not only will it get wear and tear faster(arthritis, muscle and back problems), but it will need maintenance more frequently (heart, circulatory problems, massage and exercise).

You want to make sure that you never go below your basic metabolic rate level of daily calories intake(between 1200-1600 per day).

-Make sure your breakfast is a good size meal for you with at least 15 grams of proteins

-Don't go more than 4-5 hours without eating anything (want to avoid blood sugar lows and highs)

-Eat your real foods meal for breakfast and lunch, and have your shakes for dinner

-Never go to bed feeling hungry

-Finish exercising or yoga 20-30 minutes before your meal, you may tend to eat less

-Do breathing exercises when you feel low energy and then drink water.

-Do not forget to drink 2 liters of pure water daily, and any other drinks on top of that if you are still thirsty

-Always make sure you have a small portion of fat and or protein with your snack to have the satiety effect last longer

-Enjoy your favorite foods once in a while even though it is not low GI in small servings.

AND HAVE FUN! )

Self massage

Being in touch with your body is very important in your efforts to be healthier in your own body. One way to take care of your body is to get a massage every few days. However, the professional resources or financial resources for getting a massage every week is not necessarily accessible. The best alternative is to rely on yourself to stimulate the circulation of lymph, blood an energy. Stimulating points on your abdomen and under your own feet are very efficient ways to help your body function better and get slimmer.

A simple abdomen self massage is to take your right hand, put in on your belly button palm facing your belly. Slide your hand slightly down and to the right inside your hip crest. In a circular motion, move your hand up, just below your ribs and then across to the left side under your ribs and down towards the inside of your left hip crest. The continue across to the right side and circle for many times. You can make the circles smaller around your belly button and larger. Keep the same direction because it follows the direction of your large intestine. It is great if you feel some constipation, to help release. You can also sit crossed legs and massage the sole of your foot and every toe. When you feel a sensitive point, create a dispersion circular motion until it becomes less sore.

Enjoy and relax!
MM

Help your digestion

Some people are having troubles not only digesting foods but mostly absorbing and assimilating the nutrients in foods. In order to be able to do this and help you intestinal flora, you can consume Acidophilus and bifidus. This is especially a good idea to do after fasting or after you have taken anti-biotics, which may have damaged your good intestinal micro-organism. It is therefore a good idea to take these for a few weeks. Some people actually see their weight come down faster because their digestive system is becoming more efficient. Make sure you take great care to keep those pro-biotics in the refrigerator at all times so that they are still healhy living organisms. You can take a capsule about 30 minutes after your meals with some water. A 5 billion active cells capsules is good to get back on tracks.

Gravlax

Those who eat fish, like fresh salmon, loaded with omega three, will love this recipe. This is a traditional Scandinavian way of eating fresh salmon, not cooked with heat but with lemon juice. The best gravlax salmon I ever had was two years ago, when I was in Finland. I can still feel my mouth watering just thinking about the melting sensation of this wonderfully prepared fish. It resembles smoked salmon in texture and taste. The recipe is slightly modified from the original, but it makes for great fish. However, make sure you make it with fresh salmon, there is some at the coop sometimes so lookout for it.

Take a 500 grams of salmon fillet with the skin. put it in a plate which you will be able to press with another plate on top. Pour coarse salt on the skin almost to cover it. Put a bunch of dill on the fish and bathe in fresh lemon juice with a drop of maple syrup. Cover with plastic and put another plate on it to press and put heavy weight on it. Let it soak for 24 hours and flip it around. Let it soak for another 24 hours. Rinse the salt off before serving and slice very thin and serve on salad, pasta or any other vegetable (do not cook, it is like smoked salmon).

Enjoy! )
MM

Changes in life

Going through changes in life can feel very uncomfortable and stressful. However, your outlook on things is very important to go through changes successfully. It is when you are in an uncomfortable situation that you learn the most. It may not feel right on the moment, and very overwhelming, but the more you sink into it, the easier it becomes.

However, for so many of us, if we try to fill that unconformable moment with foods, to get a feeling stability, we are losing our objective from sight. Why not accepting that moment of discomfort, without trying to fill it with foods, drinks, movies. As you fall into it, you realize that it is not so scary after all, and all the worries that you were having are dissipating. You realize that you will finally go through this change coming out stronger, more confident, and slimmer!)

Yoga values

In the teachings I am communicating to you, I want to transmit not only knowledge that had to do with the physical aspects but also very important are the teachings related to the mind, which influences even more the physical body.

In yoga philosophy, there are very important values to apply to our daily life, which affects our physical. Abiding by those principals is one of the most important learning I am making. Yogis should not experience any of these feelings to preserve their own integrity and balance and preserve others.

When you are going through difficult times whether in a relationship or in any other situation, one should always avoid violence, in verbal or physical form. Anger is something that is not positive for anyone. And the person feeling anger is destroying him or herself first. Along anger often comes the desire of revenge, which has never, ever been beneficial for anyone. The feeling of jealousy is one that is thriving so many people, but one again, this leads to the loss of happiness. Following the path of yoga is leaving those feelings aside, detaching yourself from a reaction which involves any of those and continuing through life. It is the only way to get through life and find happiness.

By releasing yourself of some of these feelings, you may even free yourself from eating addiction.

Results from New Zealand

Team New Zealand has been doing great in the challenge so far. They are now down to 6 active members. We are now down to four active members. On their team, they have lost on average since the beginning of the program (after a little over two months) an average of 9.5 pounds per person, which is great. For us, Team Canada on vacation, we have been losing 8.25 pounds per person on average. We have done good because we have to consider that we had a lot less than they did to lose to start with, so if we would put our results on a relative scale, we would probably be leading. But we will show them how strong will we have and the results will be great. Two and a half weeks before the end, lets give it our best and pool our efforts together. For training, it is a little harder because people are on vacation so it leaves one or two members in town, but we will manage something out.

Go team Canada GO!!!!
MM

Emotional Stress

In your life emotional stress can come in positive and negative forms, marriage, deaths, separation, divorce, moving, getting a new jobs are all forms of stress. Whether positive or negative, our body is still affected with stress and enters the fight or flight reaction well described by Hans Selye, who was the first one to come up with the definition of stress. Your heart beat is increasing, blood pressure also, you are sweating to cool down and blood is taking away from secondary organs such as the digestive system, and is redirected with the adrenaline to your muscles to be able to run and save your life.

If you are trying to actually eat while you are stressed, this is why you are not digesting properly. It is never a good idea to eat when you are troubled, have negative emotions or feel some kind of stress. Wait that the emotions pass, and then only you can put foods in your body.

Stress does not have to affect you on a daily basis and its your own reaction to events which makes you create the stress response.

Before eating, de-stress!

Psychological milestone

Being on a weight loss program for a few weeks, it is important to reward yourself when you reach an important milestone. For me, the psychological milestones are the ten multiples. So when I am able to go below a 150, 140, 130lbs and so fourth, those are milestones that would be worth a reward. For you, it could be any number that you are trying to reach. It has been for me a few weeks that I attempted breaking this barrier and finally I get there. It is very important that you reward yourself and recognize the result of your efforts. Whether it is buying a new piece of clothing or giving yourself a facial mask or getting a massage but make sure you are making something to recognize your efforts.
Can't wait to receive your results!
Good night,
MM

Pre-digestion

I have talked about chewing in previous posts and how it is incredibly important to your digestion, and to eat the right amount of foods, taking your time. Well, I just want to emphasize how important it is to chew cereals and whole grains. Since we are incorporating a little bit in our diet, it is important to understand their digestion. Whole grains take more time to digest than refined white sugar. But the most important part of that digestion is starting in your mouth. Where if you take sufficient time to chew your small bite properly (20 to 30 times), your saliva has time to mix with the grains. Starches start decomposing very important nutrients in your mouth. Some authors go as far as saying that by chewing correctly cereals and grains, close to 60% of the digestion is underway.

Next time your grab your toast or sandwich on the run, take five extra minutes to actually chew properly and it may reduce your cravings later on an make you feel more satiated because you will have gotten most of the nutrients absorbed!

Enjoy your toasts,
MM

Tomatoes...cooked?

Tomatoes have been used for hundreds of years in different cultures especially Italy, Spain and Mexico. In those countries, tomatoes are an integral part of their culture and they are prepared in different ways. On the health side, licopene, which is a component in the tomato which gives it its red pigment, is better absorbed by the body if cooked with oil. A regular consumption of licopene from cooked tomatoes with oil, is associated with a reduced level of prostate cancer. Therefore, if you want to really absorb the great properties of the tomatoes it is a good idea to cook them. You can add them at the end of a stir fry, and I cut them small but I leave the skin on, it is very tasty!
Enjoy your tomatoes with olive oil (in small quantity)! )
MM