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Nirvana Diet

A Diet For the Mind

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Best exercise to lose weight

March 30, 2017 by Skyler Madison Leave a Comment

Best exercise to lose weight:

What type and how much exercise you need to do is important to understand.

There is a lot of misinformation around what type and how much exercise you need to do to achieve your lifestyle goals of losing weight (fat) and keeping if off.

A new study says we need to walk way more than 10,000 steps a day to get enough exercise. A new goal is to walk 15,000 steps, but this may still be off the mark in terms of what type of exercise you should do to lose weight and keep it off .

Here’s why:

There is a lot of research that shows how cardio or aerobic exercise helps us not only to lose weight, but to relieve stress, be more creative and healthier. Since one of the biggest reasons people overeat has something to do with unprocessed emotions and lack of satisfaction from life that spills over as stress, it is important to have an outlet in the form of physical exercise.

Before you embark on an exercise program you must of course consult your doctor.  It is important to start where you are and begin to increase it gradually.

Despite the proven benefits, most adults do not meet the basis minimum exercise guidelines which are 150 minutes of moderate exercise or 75 minutes of vigorous exercise. If you want to lose weight, you double that to 300 minutes of moderate exercise and 150 minutes of vigorous exercise.  The problem with these numbers is that it does not explain what is moderate or vigorous. The term ‘aerobics’ was coined by Dr. Cooper in a book entitled Aerobics in 1968. He put forth the notion that there was a target heart rate to achieve in order to maximize the benefits of exercise that he called aerobic. It is recommended you start with moderate intensity.

For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person’s age. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220. For example, for a 50-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 50 years = 170 beats per minute (bpm). The 50% and 70% levels would be:

  • 50% level: 170 x 0.50 = 85 bpm, and
  • 70% level: 170 x 0.70 = 119 bpm

Thus, moderate-intensity physical activity for a 50-year-old person will require that the heart rate remains between 85 and 119 bpm during physical activity.

For vigorous-intensity physical activity, a person’s target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change “50 and 70%” to “70 and 85%”. For example, for a 35-year-old person, the estimated maximum age-related heart rate would be calculated as 220 – 35 years = 185 beats per minute (bpm). The 70% and 85% levels would be:

  • 70% level: 185 x 0.70 = 130 bpm, (71-84) and
  • 85% level: 185 x 0.85 = 157 bpm, (85-91)

Thus, vigorous-intensity physical activity for a 35-year-old person will require that the heart rate remains between 130 and 157 bpm during physical activity. You start with moderate and eventually you will do intervals where you do them side by side. If you have not exercised, it is recommended you start with moderate and then build your way up.

To track that you could obviously program this into a treadmill or elliptical at the gym or wear a heart rate monitor when you walk.  I would recommend starting with 10 to 20 minutes and working your way up. The initial goal for weight loss is to achieve the 300 minutes of moderate exercise or 150 minutes of intense exercise. If this seems daunting, just develop a plan that works for you and has you moving to a higher level than you had been doing.

Gradually increase the amount of exercise you do until you reach the target amount for weight loss and start tracking your heart rate to make sure you are exercising efficiently.  You can go to www.wareable.com and choose the heart rate monitor that is best for you.

 Next: Develop your plan to exercise:

Begin with the amount of days a week you can allocate to exercise. Ideally you want to do it daily, but that is not always possible.

Number of days divided by 300 = the amount of time you should exercise. Begin with moderate intensity.

For example, if you plan to exercise daily, you would do 40 minute sessions at the moderate intensity. If this is not possible, just identify a way to fit more exercise into your schedule so that are doing more than you were and perhaps can over time increase to the ideal amount or increase the intensity which would cut down the time. You can also factor your strength training into this which would ideally be three times a week for 25 minutes.

Write down my plan to exercise is:

Days of the week you will do aerobic exercise:

Amount of time:

Target Heart rate:

Days of week you will do strength training:

Amount of time: 25 minutes

It is possible as you begin your exercise that you will be hungrier in the beginning. This will subside as your body gets used to it and you feed your body the right fuel which will be covered in the next chapter. The important thing is to be aware of the real reason to eat and only eat when you are truly hungry. Try to space your meals out three to four hours apart. Eat when you feel hungry and stop eating when you are full. Do not eat if you do not feel it is the right reason to eat. Instead of eating, express yourself by doing the journaling.

Bottom line: You need to make exercise become your habit otherwise you will be having to use willpower and we have a limited amount of willpower to go around.

Filed Under: Blog, Uncategorized Tagged With: exercise, exercise to lose weight, weight loss

The psychology of weight loss

January 6, 2016 by Skyler Madison Leave a Comment

There is a psychology to weight loss, eating and food. It’s called your weight/health story. If you have an emotional relationship with food and eating you need to change your story.

Take the Emotional Eating Assessment to find out more.

Research shows the first step you need to successfully change, lose weight AND keep it off, is to identify and change your (weight) story. Stories are how patterns and behaviors are wired into the brain.

We all know how to lose weight, go on a diet… simple eat less and exercise more. The problem is, as soon as the diet is over, we go back to our old ways because the diet is viewed as a short term fix and does not deal with the underlying cause of the problem (changing the self-image and the programmed behaviors).
In order to lose weight successfully you must re-program and install new habits that you begin to prefer that then become your new default way of eating. To do that you must change your story this includes the limiting beliefs that hold the story together and keep you stuck.
The problem is the decision to change is a conscious one, but unless you create coherence and alignment between the conscious goal to change (lose weight) and the unconscious stories, the old story wins out all the time.
Using guided meditation and  hypnosis you can program the new identity (you thinner, fitter and happier) and manage the emotions when the brain realizes the discomfort (cognitive dissonance) of the change. If you don’t know what guided meditation is download and check out Letting Go one of the many you will be using.
New research in neuroscience is showing how using guided visualization and meditation we can create new neural networks, strengthen the part of the brain most involved in making changes, increase positive emotions and reduce stress. All of this is critical to your success.

Richard Davidson PhD using functional MRI (fMRI) technology identified that the left side of the frontal lobe – known as the left prefrontal cortex – is more active when people feel happy and the right prefrontal cortex is more active when people feel sad.

This research shows how learning how to meditate stimulates the left prefrontal cortex and helps to train people to be more focused, experience more positive emotions and makes the actions to change come easier. Check out Buddha’s brain and neuroplasticity.

In order to really create this alignment between the conscious and unconscious mind, you must do the preparation work that will begin to change your weight story. This is done with personalized sessions with me along with the guided meditations that will set you up for success… coherence between what you want and what you do. Skipping this step can make the difference between succeeding or not.

Getting control of your weight and health is the most important thing you can do… it is the foundation for everything.
To find out if The Diet for the Mind, the foundation for lasting weight loss I have created is right for you, schedule a free consultation.

Doing this foundational work can make the difference in finally losing weight successfully.

Filed Under: Diet for the Mind, Uncategorized Tagged With: psychology, weight loss

Best food to eat for weight loss

December 23, 2015 by Skyler Madison Leave a Comment

The best food to eat for weight loss is really simple… just eat real food

 

Why eating real food is so important:
The goal is to eat food as close to its most natural state as possible. Food that is processed including fast or packaged  food has conditioned our taste buds and brain to seek overly salty sweet foods that result in having more food thoughts and more hunger.

 

Eating real food is naturally appetite suppressing. The downside to eating real food is that it involves planning: shopping for the food, cooking and finding interesting ways to prepare the food so that it is tasty and not overly time consuming. It can also be more expensive.

 

The problem with not eating real food is that it can lead to a food addiction and of course to health and weight problems. Foods containing sugar including aspartame  and flour can be as powerful as any addictive drug or substance.  An addiction is different than a “bad habit” because it includes uncontrollable cravings that come from a change in the brain chemistry that affect the powerful pleasure reward circuitry of the brain. This can produce a chemical imbalance and create a viscous cycle for which the only way out is to practice abstinence which gives the brain a chance to heal.

 

Using the Nirvana mind training techniques can help to develop a negative association with your trigger foods. If you fall into this category there is a special eating plan found in the of the Nirvana eBook I created that is designed to neutralize cravings, and abstinence/binge behavioral cycles. The goal is to automate the act of eating, allowing the mind/body to establish a routine of consistency so the addiction can be managed. Addictions are chronic conditions that are fundamentally diseases of the brain.

 

The ability to return to eating these foods in moderation afterwards is individualized. Some people many be able to allow themselves one evening a week to moderately enjoy some foods you consider to be worth it without it being a trigger while some may have to practice complete abstinence.. The goal is to isolate the trigger foods and develop a negative association with them much like a non-smoking does with an ex-smoking habit.
What is real food?
Food that is real does not come from a factory, a box or a package, but comes from the ground or is found in nature. Real foods have a built in mechanism that allows you to reign in your food intake naturally. Protein and unsaturated fat that comes from oil, avocado, nuts stimulate natural appetite suppressing hormones. Fruits and vegetables provide a tremendous amount of fiber and volume of food per calorie that makes you feel full. Real foods naturally have a glycemic index that balances insulin levels. Real foods do not create eating disorders, addictions, obesity and are the best preventive medicine to ward off 21st century diseases. The food pyramid and the messages on packaged foods are misleading, and confusing.

 

No one is binging on carrots. It is fake foods, genetically modified food, sugar, starch, salted food, and processed grains that are killing us. So what’s the best diet for weight loss, it’s eating real food. The diet then becomes your preferred way of eating… that is you just enjoy and prefer to eat this way. From that place you will lose weight and keep it off. I think you and your health ares worth it. In fact, one of the best ways to heal a food issue is what I call culinary therapy. Want some ideas check out my daughter Hunter’s blog.

Filed Under: Blog Tagged With: diet, food, weight loss

Does losing weight make you happier?

January 18, 2012 by admin Leave a Comment

fall-waterI think most people would think that losing weight makes you happier? The research shows it doesn’t in the long run. Losing weight, just like falling in love or getting a promotion creates a short term bump in happiness but after a while you return back to where you were. Could this be one reason why so many people regain their weight? One question I ask people I coach that is very enlightening is: what do you want by losing weight that you don’t already have? Or what are you hoping that losing weight will do for you? These powerful questions are what lead us to the unresolved issues that need to be worked on so that the weight loss is illusory.

What is also interesting is how much we compare ourselves to other people and how that affects our happiness levels. Nick Powdthavee who wrote the book The Happiness Equation, said: “it feels okay to be fat when our loves ones-or other people with whom we normally identify-are fat as well.” This I found to be very revealing. We live in a thin-obsessed culture. If we are comparing ourselves to celebrities and social expectations, we will be miserable. That is why I suggest you look at your weight goals differently. It’s not about losing weight. Weight gain is often a symptom for something else that is unresolved and the eating is a distraction for those unresolved issues. It is about feeling good. When we feel good emotionally and physically it’s easier to do what we need to do to stay at a healthy weight.

So I learned some other interesting things from The Happiness Equation that we can learn from.  Our capacity for happiness just like our weight has a set point to which we continually return. Happiness is a point of view, part of how we see the world. It’s similar to our personality.  That is perhaps what really needs to be worked with or else we continually fall back to the place we began. It is kind of like a catch 22: happier people tend to earn more, have more satisfying relationships and even better health. Albert Schweitzer so wisely said: ‘Success is not the key to happiness. Happiness is the key to success.’

I think the answer or the key lies in how we define happiness and how we go about attaining it. The best way I know to increase your happiness set point is to learn how to meditate. It actually is proven to grow new brain cells in the area of the brain that registers happiness. That is why I developed by new meditation program: Smart, Sexy and Sane…meditation made easy. The sooner you begin the better you will feel. Then it becomes easier to guess what…eat healthy and stay fit.

Filed Under: Blog, Happiness, Health and Wellness, Weight Loss Tagged With: happiness, meditation, meditation and happiness, weight loss

Overeating, obesity, and the 7 biggest myths about happiness

September 10, 2011 by admin Leave a Comment

Many people overeat and can’t break free from their bad habits because the habits are serving a purpose. What we really want is to find more meaning and purpose in our lives which makes us feel happier.

Research shows that we are not that good at figuring out what makes us happy. There are a lot of myths about happiness. So if you think that by losing weight or fulfilling any one “goal” you will be happy, think again.

The real goal is to find a bigger meaning to what you want and focus on that; such as improving your health, or having more energy to do fun things with your loved ones. Most of the myths you will see are around the fact that we seem to misinterpret pleasure for happiness.

Happiness Myths:

1. Happiness is a final destination…you aren’t suddenly happy one day. Taking care of yourself and your “happiness” factor requires a daily commitment and certain habits you were not necessarily born knowing.

2. Being happy depends on how your day is going. When you understand nothing is bad or good, it’s all how you see it you’ll understand how happiness is an inside job.

3. I’ll feel good about myself after…having a daily spiritual practice like sitting in meditation and or journaling will help you feel a deep sense that things are unfolding “perfectly”…as they are without feeling tossed about by the “ups and downs” of life.

4. Eating and pleasure is happiness. The fleeting happiness that is pleasure based will never satisfy you in the long run.

5. Denying my feelings makes me feel better. Your feelings serve an important function, to serve as an internal guidance system. If you make a habit of listening to your feelings, they will give you clues as to what you need to do to get back on track.

6. You’re really okay with the way things are and don’t like change. Why have a life that is just ok? If deep within you sense there is something more…it never too late to get on the right destination that will help you fill what is missing.

7. You either are happy or you are not, it’s a character trait. There are actually skills, and ideas you can learn that can help you turn lemon in lemonade, enrich yourself by learning from your life, and feed what your soul is really hungry for…and it’s not what gets talked about on TV or in the media.

So what is it that makes us happy? Finding meaning in our lives and doing things that bring meaning to our lives. If you figure out how to do this, you will find it becomes easier to lose weight, and to change any unwanted habit that is really a cheap substitute for what you really want. Let me know what you think makes you happy.

Filed Under: Blog, Habit Change, Happiness, Weight Loss Tagged With: happiness, obesity, weight loss

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