Frequently Asked Questions
i'm a vegetarian and overweight how do i lose weight quickly?
please give me some dietary suggestions on how to lose weight quickly with maximum exercise being once a week. I've also recently given up chocolates and crisps but still eat sweet things, but i've been trying to eat more fruit and cut down my portion sizes but i'm still gaining weight. please help. I also have a family wedding coming up in 3 months and i want to lose a minimum of 1 stone and more.
Divide your plate
1/2 fruit and veg., 1/4 protein (tofu, beans, tempeh, nuts, seeds etc.), 1/4 fiber rich carbs (fiber will make you feel full longer and it aids digestion which helps your metabolism aim for between 24-38 grams if you don't eat much fiber introduce it slowly to avoid stomach pain)
Aim for around 1500-1800 calories a day
Here is a site with some vegetarian recipes. I am primarily vegetarian with the exception of seafood and personally I enjoy Japanese cuisine it's low in fat, high in variety, and very flavorful. I recommend exploring different cuisines and even though I am mostly vegetarian I occasionally sample vegan meals and raw food meals. I use the yoga diet as a guideline but be careful if you follow this strictly. I became underweight on the yoga diet and I have never been able to maintain a normal weight if I stick to it exactly but it can help you shed some pounds
Get your healthy fats (flaxseed, nuts, seeds, avocado etc.) sometimes when dieting people try to go fat free, fat is necessary aim for about 30 grams total fat and try get under 14 grams saturated fat
Reduce sodium intake, increased sodium intake leads to bloating and sweet cravings
I recommend combing cardio and weights on your workout day check out Jennifer Nicole Lee on youtube. Also do some yoga if possible try to do yoga 30 minutes a day it will really help you.
Eat until you are 80% full not stuffed at first this could be a challenge but in time you will come to understand your body's signal's better. Eat with chopsticks to slow yourself down, it takes about 20 minutes to understand you are full. For me I literally have to stand up or I can't tell. If you start to space out you are probably full. Eat with a smaller plate especially if you feel guilty about not clearing your plate.
Look up your favorite restaurants online and check out the nutritional info so you can plan meals ahead of time. I recommend ordering side dishes and always asking for dressings and sauces on the side. You can specify too how you want food prepared.
One road trips pack bentos and have snackss on hand and bottled water, you can also check ahead available restaurants so you don't get trapped eating at gas stations and fast food joints. Stretch at rest stops.
Make bulk meals to freeze when you are in a hurry
Plan for exercise at home sometimes I have P90X, Insanity, and Jillian Micheal's 30 day shred for when I can't make the gym. I also have a list of body weight exercises to do when I am away from home and on vacation.
Keep a food diary this will help you keep track of what you are actually eating and also make sure to write down triggers, how you felt, what was happening when you went for the junk food or gorged on food
Eat foods low on the Glycemic Index to control your energy levels and if possible eat 4 to 6 small meals. If that's not possible at least eat 3 meals and snacks never ever skip meals
Always have healthy snacks on hand: oatmeal, plain nuts and seeds, hummus and veg, fruit, natural nut butters, you can also make homemade veggie and fruit smoothies
Grapefruit is great for cellulite
Thirst is often mistaken for hunger so make sure you keep hydrated
Eat plain nuts they are an excellent snack and great for cravings
There are a number of supplements that can support you as you conquer your sugar addiction. Supplements that help control blood sugar are chromium, B vitamins (especially biotin and niacin), vanadium, amino acids, alpha lipoic acid and gymnema sylvestre (an Ayurvedic plant medicine)
Exercise will help too
Get enough sleep!
Conquer emotional eating with meditation and by having a creative outlet
With meditation start with 5 minutes if you haven't. Take a comfortable seat with good posture. DO NOT force your mind to be blank simply observe your thoughts without becoming attached to them or judging them. Sit with whatever you are thinking and feeling. No thoughts or feelings are bad or wrong. Label your thoughts as they arise simply "thinking" the point of the exercise is to learn how to be in your own body and face whatever you are feeling or thinking without avoidance. Remember moods are like weather they will pass, things will improve. Though you can't control your moods you do choose how you react to them.
Acupuncture can help with cravings and weight-loss I have read =)
Eat a variety you really want a plan you can follow for life. A crash diet will just wreck your metabolism and you'll gain the weight back plus some.
Give me a good food item or recipe that flax meal can be added to for cholesterol health.?
My daughter is 7 and has HEREDITARY high cholesterol, she was on Lipitor but complained of ankle joint pain so we stopped. Now they say use ground flax meal. But put it in what?
make her a smoothie
TMJ pain management question?
I have been suffering with this dreadful disorder for a little over a year now. Ever since I got my wisdom teeth taken out at 19. My jaw started painfully popping and cracking whenever I open my mouth. And has been getting progressively worse and worse, to the point where now, I can't hardly eat, it keeps me up at night in pain. Extremely underweight from pain eating (I'm a 21 y/o male 6ft3 and 140 pounds) I have been to numerous specialists and doctors, had mri's, X-rays, etc, and found that my jaw joints, muscles are severely damaged. They have tried muscle relaxers, OTC pain relievers, prescription NSAID's, steroid joint injections, narcotic pain meds etc... The only thing that has worked so far is Percocet. But the doctor does not want to give it to me any more because of the addiction potential. Even though I have taken it just as prescribed, and followed all instructions. Now I'm at a loss, I can't go to school because of the pain, I can't sleep at night, or even keep a healthy weight. Any ideas on what I should do would be greatly appreciated.
Okay, for eating try a liquid diet. I know it sounds crazy, but it should help. Have you heard of green smoothies? Just take a blender some water, assorted fruits and spinach!! Sounds gross, I know, but you can't taste it at all. They have a whole bunch of other recipes to help keep you healthy.
You're not going to want to use muscle relaxers because the muscles help hold your joints in, and can actually make it worse. Use ice not heat. And ask about tramadol, it can be administered for chronic problems and has less of an addiction potential.
You can try physical therapy for TMJ, or look on google for some exercises to strengthen your jaw.
They also sell kind of like a neck brace type looking thing for TMJ but that's going to be harder to come by. You'd probably need a custom order and a script. You can buy some KT tape to immobilize your jaw at night! Hold on, I'll get a picture...
Here's a brace:
Dealing with school and having a chronic illness?
In June I was diagnosed with polyarteritis nodosa ( a form of vasculitis ) since over the summer I have changed a lot and dread going back to school the reasons are first off I now take medicine that has made me fatter and bigger and look totally different I'm afraid people will make fun of me. Also now I have become very tiers with the medicine and have permission to leave school during the day if needed but I don't know how to explain why I have to leave to my classmates I won't be able to participate in many gym activities due to the fact that I have severe joint pain the school is aware and I'm pretty sure the tea her will be helpful but I just dont know how to explain all this to my old friends how do I tell them about why I can't do most of the things that I was perfectly able to do before by the way I'm 12 going into grade 7 my mom says to do home schooling but I am a person who easily gets bored
B-vitamins help against polyarteritis nodosa... google for more info! and make sure you're eating plenty of greens (youtube green smoothie recipe!), because vitamin K is found in most greens and vitamin K effects blood vessels, etc.
Root Canal Complications?
I had a root canal 10 days ago. The endodontist took more 4.5 hours in two visits to work on my left lower molar tooth. He gave me so much anesthesia that I was still numb after 12 hours. After 3-4 days I have noticed that I have pain opening my mouth. The pain seems to be coming from my mandibular joint. I was told by my dentist to take motrin. Until now I still cannot open my mouth wide and the pain persists from my left jaw. It seems like the upper jaw is hurting even if the work was done on the lower jaw. What is causing this? Will this pain go away and I will be able to open my mouth wide without pain. I can only eat soft food that are thinly sliced, otherwise my jaw hurts when I open it.
Common problem after significant oral surgery. The area around your mandibular joint is swollen. It can take 2 weeks to improve and 3-4 months to completely go away in some cases (mine, for instance). Just don't open your mouth wide and stick with the soft food. I would suggest protein smoothies to keep your protein levels up. They are easy to make with either a blender stick or blender.
Use any smoothie recipe and add powdered milk or whey (not soy) as well as one or more raw eggs. If you are concerned about salmonella poisoning, either heat the egg to 165 or buy the pasteurized eggs (found encased in shrink wrap at your grocery store). Don't use the egg substitute. Basically useless 'food.'
Vitamin supplements? Which ones for joints/cartilage?
I want to start taking Cod Liver Oil and Glucosamine Sulphate. I am a runner, but have some arthritis in my knees and have just had an arthroscopy to repair a torn meniscus cartilage. I know the combination of these supplements will not cure the condition, but I want to maximise my health and the length of time I can continue to run (I am 45).
I have been told to take Cod Liver Oil / Glucosamine Sulphate and something called Chondroitin (?). Looking on websites, there are many you can buy with quite varying prices, but I am confused about the dosage (some are one 1000mg tablets, others are lower dosage, but taken up to three times a day).
Has anyone had good experiences of taking these? Can anyone recommend any brands (UK), and what is the best dosage to take?
you should look into Dr Richard Schulze's incurables program
you can read more here (for more details there is a save your life video series (excellent) with a lot more details etc often sold on eBay or Amazon it is supposed to come with a 700 page manual and12 hours of videos
here is an online book
Dr Schulze at one point had a very serious ski accident and was he came to had a torn menicus, (I had that in both knees) dramatically separated ligaments anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) like several inches apart
they told him without arthroscopic surgery etc he would always walk with a limp. when they started talking about putting the ligament of a cadaver in there he got out of there.
Since he had cured incurable congenital heart condition that they said would kill him without open heart surgery before he was 20 and he ran from the hospital the day before his surgery when a friend he met scheduled for the same surgery died on the operating table and worked 3 years and regrown new heart valve and he is now 60 or so and still here with no surgery. and since he had regrown skin and regained use of hand when-he had 4th degree burns and they said he must get skin grafts as you cannot grew skin form thin air and no living tissue remained on his hand and even bone was charred, he thought it would be easy but a month later he could barely walk,. He worked harder doing everything and by week 6 he went square dancing and now walks with no limp (he never did any surgery and walks fine today) ,. he later opened an underground clinic working with those terminally ill and given no hope and those with incurables illnesses curing then with the program and more he had learned and many many recovered.
I would also take hyaloric acid or they may even have shots of these but not sure if that is better or not. It is made from the cartilage in rooster combs and from a certain root vegetable
I would go to a health food store and get their suggestions on Chondroitin and glucamin
I would also check out the testimonies on hacres on the healing benefits of an 85-100% raw foods, vegan, whole food diet which has regenerated organs and cured disease of all types.
type in anything and start reading after a while you will be amazed
I did not see anything on menicus though but knee might turn up somthing even if not there this does not mean it cannot be healed with raw food.
this is similar diet to go on and what raw food is
Raw food is the great healer.
http://www.shirleys-wellness-cafe.com/rawfood.htm scroll down to Raw Food v/s The Cooked, American Diet - The Great American Rat Experiment or click on it and read. A similar study called the pottenger cat study showed similar wonderful health with raw foods. cooked foods are done by no species on earth but us and our animals..I have heard of healings of everything with 1005 raw foods.
To this add juices (fresh), green smoothies (a minimum of a quart a day). also green and other juices. Eat a lot of leafy greens raw (to improve tate massage with soy sauce or braggs 9can also add white miso, raw apple cider vinegar and extra virgin olive oil)
see the answer by jane hand here and how to make green smoothies and juices
Also do some juice fasting. Use hot and cold showers over the area and massage while doing turn the shower wand or direct shower head to knee and do as hot as you can for one minute then switch to as cold as you can
do 7 hots and 7 colds..prior to doing skin rush towards the heart with a natural bristle brush to open the pores. this gets blood circulating the hot bringing it to the surface and the cold driving it into the body..can also use hot and cold packs on it
these really help me with pain they help about 90% of people
this is the one I use but be sure to buy some waterproof tape (I just use the kind by the bandaids in a roll to hold these on as the tape that comes with it falls right off sometimes causing you to lose magnets
http://www.internatural.com/product/Magnelyfe-Magnatherapy-Magnatherapy-Magnets-Super-Power-Mini-Magnets these always work fro me with any pain in legs back neck etc
also might ant to try deep tissue repair oil sold at herbdoc.com put it on after the hot and cold showers and other times if desired.
oh I just saw you did have the surgery I am not sure if that would make healing harder but worth try maybe. Glucamine etc helps some people but not all.