Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about clean eating and weight loss. Getting fit and healthy doesn’t have to be difficult or confusing. Including the following foods in your regular diet is an easy way to naturally detox your body and lose weight fast.
Coconut oil is one of the healthy essential fats that help in your body’s metabolic processes. Other healthy fat foods include chia seeds, hemp seeds, avocado, flaxseed, and oily fish and may help you in losing that belly fat.
Blueberries are loaded with Vitamin C, antioxidants, potassium, fiber and resveratrol, which are known to lower the risk of cancer and heart disease, improve your digestion, and support memory.
Apple Cider Vinegar
Apple cider vinegar has long been used for its healing, anti-inflammatory, and detoxing properties. It can be taken internally or applied externally. It has high amounts of probiotics that help support the digestive health of the body. You use apple cider vinegar as a dressing, as an addition to sauces, or you can even add one tablespoon to a glass of warm drinking water to help in flushing out unhealthy toxins.
Dark and Leafy Greens
There are reasons why your parents always tell you to eat your vegetables. Dark and green leafy vegetables such as spinach, kale, silverbeet, and green powders contain a chlorophyll compound that helps in improving your digestive health and oxygenating your blood. It also has alkalizing effects that give you many essential minerals and vitamins to help you lose weight fast.
Drinking green tea helps in boosting the metabolism and has a wealth of powerful antioxidants. It promotes weight loss, boosts energy, and may even help protect against radiation damage.
Cayenne is a great source of Vitamins A, B, and C, all of which help with digestion, weight loss, and detoxing. It also creates thermogenic effects in the body that help improve heart health and boost metabolism. Try including cayenne pepper in lemon juice and warm water every morning or try sprinkling it in some of your dishes.
Chia seeds are an excellent source of omega 3 fatty acids, protein, fiber, calcium, zinc, iron, and magnesium, as well as a plethora of other healthy antioxidants. They help promote weight loss, boost endurance and energy levels, and detoxify.
Fiber Rich Food
Black beans, kidney beans, chickpeas, fruits, lentils, quinoa, and a host of vegetables are loaded with tons of fiber that will keep you feeling full for several hours, helping with weight loss.
Make clean eating a priority to help lose weight and experience good overall health. Clean eating supports every system of your body and provides it with all the vitamins and nutrients it needs to shed excess weight and function at its optimal performance.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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