Are you familiar with the saying “it’s all in the mind.”? Did you ever think that this saying is also applicable in terms of weight loss? Yes! Weight loss is not just about exercising, eating less, following weight loss plans and the like. It can also be about meditation. In fact, meditation is considered to be one of the best methods that will help you to take control of your own self.

Meditation is an activity that changes you inside and out. Once you get into the practice of meditation, no one will have to twist your arm just to make you live a healthy lifestyle, Because this will become a natural choice for you! Although you won’t burn many calories while you are undergoing a typical meditation
session, meditation may be one of the most important practices you will do in your effort to lose some weight.

You see, the power of mind is one of the most powerful forces that will drive you towards your weight loss journey. In practicing any weight loss plan that is designed to help you manifest your weight
loss goal, it is important to remember to always be positive. It is true that losing weight is generally more about physical activities however all of our actions begin in our minds. Here are a few
meditation tips that you can use as you try to lose weight.

Meditation for weight loss

In meditating for weight loss, you should pick a time and place wherein you wouldn’t be interrupted. Put on some on some soft instrumental music or nature sounds CD as background music. Keep the
volume low, just enough to block some distracting noise.

As you use meditation in your weight loss diet plan, it would be best if you would imagine yourself slim and healthy as you walk along your favorite spot such as beach or park. See your slim and beautiful reflection as you pass shop windows along the way. Feel how much energetic and lighter your body feels. And most importantly, feel that skip in your step once again and always think positive! As you use meditation in your weight loss diet plan, it would be best if you would imagine yourself slim and healthy as you walk along your favorite spot such as beach or park. See your slim and beautiful reflection as you pass shop windows along the way. Feel how much
energetic and lighter your body feels. And most importantly, feel that skip in your step once again and always think positive!

Try to meditate every day if possible. In fact, According to the book “Meditating to Attain a Healthy Body Weight,” by Lawrence LeShan, Ph.D, you should meditate at least five days a week, for about 15
minutes at a time. Do it consistently for at least six weeks to gain better understanding of your body and your connection to foods and your weight.

Successful meditation is often categorized into three things and these are: good posture, learning to breathe and attitude. If you do not know how to relax and enjoy quiet time, then meditating might not be the thing for you. You also need to learn how to focus. If you spend your 30-minute meditation time daydreaming about a holiday at the beach then this won’t do much for your weight-loss efforts.

References: http://www.project-meditation.org

• Rich in healthy fats- These nuts are very rich in healthy monounsaturated fat which are said to be cardio protective by reducing cholesterol levels and are great for clearing your arteries. Macadamia nuts are rich in palmitoleic acid, an omega-7 fatty oil that provides the building blocks for the enzymes that control the burning of fat and curb your appetite.
• Macadamia nuts are rich in antioxidants such as vitamin E, selenium and flavonoids which are known to prevent cancers.
• Macadamia nuts are rich in minerals such as potassium and magnesium.
• Macadamia nuts provide our daily requirements of thiamine or vitamin B1, one of the vitamin which many of us are deficient in or do not get enough in their diets.
• Although it is healthier than olive oil, it also has high smoke point and hence can tolerate high temperatures unlike olive oil and hence is a healthy oil for all cooking purposes. It can be used for baking purposes too and can replace oils and butter in baking.

Be careful of overeating these tiny dynamos, as these are rich in calories. One serving of macadamia nuts are about 10-12 nuts. They can work well as midday snack or can be sprinkled over salads. Go ahead indulge in moderation and enjoy its benefits!!!

Skipping meals have never helped in weight loss. Skipping dinner has become very common assuming, that it is one of the best ways to lose weight. This ends up being a short lived stint for few days, and end up getting back to eating dinner and maybe eating more calories. This only hampers the metabolism.

Dinner just like breakfast and lunch is an important meal and it is required to eat enough so that we cover our daily requirements, inclusive of energy requirements. There is no substantial proof that eating a very low calorie meal such as soup and salad will suffice. It can only trigger late night hunger pangs and refrigerator raids.

How can you not gain weight by eating in the evening?

• Divide your meals through out the day. See that you do not more than 1/3rd of your daily energy requirements. Eat the same amount of calories spread throughout the day.
• Plan your dinner timings better. If you want to eat your dinner at 6pm, plan for a healthy bedtime snack, so that you do not binge.
• Late dinners, later than 10pm too is not recommended.  The ideal time to eat dinner is between 8–9 pm. This aids digestion and helps to sleep better. Sleep controls our hormones such as leptin which suppresses hunger, while ghrelin stimulates hunger and fat production. When there is sleep deprivation, ghrelin levels increase and this pushes you to uncontrolled snacking and binging. Sleeping on time as well as waking up on time can help yo keep weight in check.
• Plan your meals in advance so that you are not tempted to order home delivery. Being mentally prepared on what to cook can help you make healthy meals at home.
• Eat your dinner atleast 2 hours before bedtime
• Keep healthy snacks in stock such as fruits, nuts, diet soda etc
• Read books, listen to music, keep the television out of the bedroom so as to keep a cool environment.
• Exercise can be scheduled in the evening. I have client who prefers to eat dinner by 7pm, hits the gym after 9pm and after a post exercise snack, hits the sack at 11pm. Talk about discipline.
• Exercising daily too help you to sleep earlier and better.
• It is always best to stay away from a night cap as alcohol can add on to the calories and hamper sleep as well.

Lastly, It is important to eat 3 meals and 2-3 snacks within your calories requirements.So it is very safe to eat dinner in the evening. No more pained look at the dinner table!! Eat healthy and exercise daily!!

There was a time when mother used to tell me that they would not waste sunshine and they spent a lot of time outdoors.

Causes for Vitamin D deficiency

• Less or no exposure to sunlight
• Poor intake of vitamin D rich food
• Excessive use of sunscreen
• Following fad diets with zero oil intake
• Minimal exposure of skin to sunlight such as wearing full sleeves, covering oneself in totality.
• Staying indoors all the time in airconditioned offices; offices executives, software engineers, night duty workers
• Darker skin
• Chronic illness where one is bedridden

Consequences of Vitamin D deficiency

• Poor bone health with conditions such as osteopenia and osteoporosis
• Increased risks of fractures in post menopausal women
• Poor teeth health
• Poor calcium absorption due lack of the precursor ie. sunlight
• Weight gain; Studies have shown calcium and vitamin D deficiency can cause weight gain.
• Depression
• Poor insulin secretion, hence can be prone to develop diabetes
• Poor immunity
• Increased cancer risk
• Increased risk of Alzhiemers and Rheumatoid arthritis
• Increased blood pressure and many more

How can you prevent Vitamin D deficiency

Our requirements are about 600-1000 IU/day. Now before you get up and run to the nearest pharmacy to pick up supplements, firstly add Vitamin D to your diet with naturally as well as fortified food sources.

• Sources are Milk and all other milk products, Oily fish such as salmon, sardines and tuna are naturally rich in D. Other foods are fortified with Vitamin D such as orange juice, soy milk, butter substitutes, oils and some yogurts and cereals, egg yolk, organ meats etc
• Spend atleast 15-20 minutes in the sunlight without sunscreen. preferable opt to stay out before 9 am and after 3 pm to avoid UV radiation which can damage skin. I meet my Vitamin D requirements by swimming in the morning.
• Supplement only under a physicians guidance as there can be chances of hypervitaminosis and toxicity.

Feeling cranky? Get outdoors and this will definitely lift your mood and get a good dose of this feel good vitamin and make your immunity stronger, healthier bones and a stronger you.

Food additives are a common part of our food products. One of the most common food additive is monosodium glutamate. We commonly call it as Ajinomoto. Ajinomoto actually is a brand name while the compound is known as MSG. Various studies have been conducted to see how MSG or ajinomoto affects our body, but a lot of conflicting debates have risen.

The most common debate is about MSG or ajinomoto and Chinese restaurant syndrome. Many have experienced various symptoms such as headaches, chest pain, sweating, flushing while some even develop breathing problems, swelling of the throat etc. Now you know why you get the stuffy, icky feeling after eating out regularly.

Where is MSG commonly added?

• Added in soups, broths,stocks, sauces, canned foods, chips and in almost all processed food etc
• Used widely in Chinese and other Asian cuisines.

I remember a client asking me whether MSG can cause weight gain. Hmmm, MSG or ajinomoto can make food tasty and tasty food can make you eat more. Of course, this is not a practicle answer and it does not make you gain weight. But most of the cooks add it to make the food to enhance flavour. Tastemaker powders are used by almost all restaurants and these powders contain MSG or ajinomoto as it enhances the flavour. This shows whenever we need soul food, we call for a chinese takeout and they do tantalize our tastebuds. This can be the same case as in Instant Noodles such as Maggi, which we reach out while we are hungry.

MSG has been linked to obesity, degenerative disease such as Alzheimers, tumours, headaches, allergies, asthma etc. Contrary to popular belief, MSG or ajinomoto is not high in sodium content. MSG only contains 1/3 the amount of sodium as table salt. But when used with table salt it can increase the sodium content of the food.

The bottom line is to play safe and avoid MSG while cooking and to check labels for “No added MSG“. If you are eating out in Asian restaurants, request them not to add it in the food.