Shift Your Mindset For Weight Loss

Shifting your mindset about how to lose weight is the biggest factor in losing weight.  We can't shift our weight from the outside without realizing the correct inner resolve and intention. Most people try to lose weight with the worst state of mind possible: wanting to "fix" themselves. They jump into diets and exercise plans out of self-deprecation, all the while pinching their "trouble" spots, calling themselves "fat" and feeling altogether less-than. They get obsessed with results, focus on quick fixes and lose sight of sustainability and even health.

This type of thinking can be destructive, rather than focusing on the good that can come of weight loss – such as better health, a longer life, more enjoyment in everyday activities and the prevention of diabetes and heart disease – these folks focus on negative thoughts. Ultimately, a negative mindset leads to failure.

Yes, shifting your attitude around weight loss isn't just about feel-goodery; it's about results. In fact, research from Syracuse University shows that the more dissatisfied women are with their bodies, the more likely they are to avoid exercise. And simply thinking that you're overweight predicts future weight gain, according to 2015 research published in the International Journal of Obesity.

While psychologists stress that how you see yourself and your core identity predicts your actions (see yourself as overweight, averse to exercise or unworthy, and you'll act accordingly), biology may also play a role. Research published in Psychosomatic Medicine even show that the stress hormone cortisol, which your adrenal glands secrete every time you get down on yourself or worry about how you measure up on the scale, increases distribution of fat around the abdomen. 

Fortunately, the mind is a flexible thing. Follow these 10 expert-approved tips to change your mindset and make your weight-loss approach healthier, happier and way more effective.

1. Change Your Goals

Losing weight might be a result, but it shouldn't be the goal. Rather, your goals should small, sustainable things over which you have full control.  Did you eat five servings of fruits and veggies today? There's one goal met. What about eight hours of sleep; did you get them in? If so, you can check another goal off of your list.

2. Gravitate to Positivity

Surround yourself with positive people. Doing so provides you an encouraging, emotionally healthy environment in which to invest in yourself. Don't be afraid to ask for help or support. 

3. Rethink Rewards and Punishments

Keep in mind that making healthy choices is a way of practicing self-care.  Food is not a reward, and exercise is not a punishment. They are both ways of caring for your body and helping you feel your best. You deserve both.

4. Take a Breath

Taking a few minutes at the beginning of your workout, or even at the beginning of your day, to slow down and simply focus on the act of breathing can help you set your intentions, connect with your body and even lower your body's stress response, Hutchins says. Lie on your back with your legs extended and place one hand on your stomach and one on your chest. Breathe in through your nose for four seconds, hold for two and then exhale through your mouth for six, she says. With each breath, the hand placed on your stomach should be the only one to rise or fall.

5. Throw Out the Calendar

Patience is also important when you are losing weight in a healthy and sustainable matter. Plus, if you focus on meeting truly actionable goals, like taking 10,000 steps each and every day, there's no need to get wrapped up in a timeline of goals ahead. Every 24 hours comes with new successes; focus on those.

6. Identify Your 'Trouble Thoughts'

Identify the thoughts that get you into trouble and work to stop and change them. Maybe it's your internal dialogue when you look into the mirror. Or cravings when you get stressed. Consciously make them stop by saying 'stop' out loud.  It might sound silly, but that simple action will break your chain of thought and allow yourself the opportunity to introduce a new, healthier one. The best way to do this is to count from one to 100 as many times as you need until the destructive thoughts subside.

7. Don't Step on the Scale

While the scale isn’t intrinsically bad, a lot of us have learned to associate it with self-destructive thoughts and actions. If that's you, don't even bother stepping on the scale until you get to a place in which the number on the scale doesn't define your worth.

8. Talk to Yourself Like You Would a Friend

When it comes to ideals of beauty and body image, we are incredibly hard on ourselves. The standards we adopt for ourselves are punishing. And we'd never hold our friends or loved ones to many of those standards. You deserve the same respect and compassion as anyone else; treat yourself like it.

9. Forget the Whole 'Foods Are Good or Bad' Mentality

Somewhere along the line, we've learned to feel either proud or guilty about every food choice we make. But it's just food, and you shouldn't have to feel guilty about wanting the occasional cookie. Give yourself permission to have a glass wine or a piece of chocolate cake. Remember, all foods fit.

10. Focus on the Attainable

If you have never stepped into a gym before, your goal shouldn't be doing 30 minutes on the elliptical on day one. A better goal may be to go for a 20-minute walk.  If you want to cook more, but have little experience with healthy recipes or are strapped for time, don't expect yourself to craft new healthy recipes every night after work. Maybe consider using a delivery service such as HelloFresh or Blue Apron in which pre-portioned ingredients and recipes are sent to your door, helping you to get acquainted with new ingredients, try out new recipes and build fundamental cooking skills. Start where you are and build from there.

Healthier & Tasty Pumpkin Spice Latte Alternatives

It’s the start of fall, and we all know what that means: pumpkin spice lattes are back! And while the fans of the so-called “PSL” are everywhere, most people don’t know much about the ingredients or nutritional value of their beloved drink. Let’s take a closer look.

A medium, 16-ounce pumpkin spice latte made with reduced fat milk that’s topped with whipped cream is about 380 calories. While that might seem like a compromise — no whole milk, and not the largest size – it’s still the calorie equivalent of a meal! The medium PSL contains 14 grams of fat (half of it saturated) and 50 grams of sugar (12 teaspoons!).

It’s not all bad news, however. A PSL has a good protein boost with 14 grams (the amount in nearly two eggs or half a chicken breast).

The bottom line: If the PSL is part of your fall tradition, enjoy it – but in moderation. Look at it as a special indulgence, rather than a daily go-to drink.

Keep the same taste you know and love, but consider downsizing your portion. Going down a size saves 100 calories and cuts the fat and sugar by 25 percent. If you also swap out the reduced fat milk to skim milk (or unsweetened soy or almond milk) and skip the whipped cream, you’ll save about 140 calories, and wind up with a drink around 250 calories. And if you think 140 calories isn’t much — if you saved that every day, you’d lose a pound at the end of a month!

There are also a number of good alternatives to get the PSL experience, without the added calories, fat, and sugar.

1. Try a pumpkin pie spice ready-to-drink creamer. 

At a mere 35 calories per tablespoon, you can get the essence of the PSL with a tablespoon or two added to your coffee. Add a splash of the milk (or alternative) of your choice to boost the flavor.

2. Try this 60-calorie pumpkin spice coffee drink.

Take a large mug and add eight ounces hot coffee (regular or decaf), four ounces reduced fat milk (or unsweetened almond, soy or your choice), one teaspoon pumpkin pie spice, ½ teaspoon vanilla, one teaspoon sugar (or low calorie sweetener).

3. Consider this pumpkin spice chai.

Take a large mug and add one cup of oat milk (or milk of your choice), one chai tea bag, ½ teaspoon pumpkin pie spice, ¼ teaspoon ginger, ½ teaspoon vanilla, and one teaspoon sugar (or low calorie sweetener). Heat in a small pan or the microwave. Stir and enjoy. (around 150 calories).

4. Go to town with this frappuccino-esque PSL.

Blend together one medium banana, 1/3 cup canned pumpkin puree, one cup unsweetened milk of your choice (non-fat or low fat milk, almond, soy, oatmeal), ½ teaspoon pumpkin pie spice, one teaspoon sugar (or low calorie sweetener). Mix and enjoy — serves two and has just 125 calories per serving.

Eating For Optimal Brain Health

The brain is an energy-intensive organ, using around 20 percent of the body's calories, so it needs plenty of good fuel to maintain concentration throughout the day.

The brain also requires certain nutrients to stay healthy. Omega-3 fatty acids, for example, help build and repair brain cells, and antioxidants reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders, such as Alzheimer's disease. 

This article explores the scientific evidence behind the best brain foods.

1. Oily fish

Oily fish are a good source of omega-3 fatty acids. Omega-3s help build membranes around each cell in the body, including the brain cells. They can, therefore, improve the structure of brain cells called neurons.

A 2017 study found that people with high levels of omega-3s had increased blood flow in the brain. The researchers also identified a connection between omega-3 levels and better cognition, or thinking abilities.

These results suggest that eating foods rich in omega-3s, such as oily fish, may boost brain function.

Examples of oily fish that contain high levels of omega-3s include:

salmon

mackerel

tuna

herring

sardines

People can also get omega-3s from soybeans, nuts, flaxseed, and other seeds.

2. Dark chocolate

Dark chocolate contains cocoa, also known as cacao. Cacao contains flavonoids, a type of antioxidant.

Antioxidants are especially important for brain health, as the brain is highly susceptible to oxidative stress, which contributes to age-related cognitive decline and brain diseases.

Cacao flavonoids seem to be good for the brain. According to a 2013 review, they may encourage neuron and blood vessel growth in parts of the brain involved in memory and learning. They may also stimulate blood flow in the brain.

Some research also suggests that the flavonoid component of chocolate may reverse memory problems in snails. Scientists have yet to test this in humans.

However, a 2018 study in humans also supports the brain-boosting effects of dark chocolate. The researchers used imaging methods to look at activity in the brain after participants ate chocolate with at least 70 percent cacao.

The researchers concluded that eating this type of dark chocolate may improve brain plasticity, which is crucial for learning, and may also provide other brain-related benefits.

3. Berries

Like dark chocolate, many berries contain flavonoid antioxidants. Research suggests that these may make the berries good food for the brain.

Antioxidants help by reducing inflammation and oxidative stress. The antioxidants in berries include anthocyanin, caffeic acid, catechin, and quercetin.

A 2014 review notes that the antioxidant compounds in berries have many positive effects on the brain, including:

improving communication between brain cells

reducing inflammation throughout the body

increasing plasticity, which helps brain cells form new connections, boosting learning and memory

reducing or delaying age-related neurodegenerative diseases and cognitive decline

Antioxidant-rich berries that can boot brain health include:

strawberries

blackberries

blurberries

blackcurrants

mulberries

4. Nuts and seeds

Eating more nuts and seeds may be good for the brain, as these foods contain omega-3 fatty acids and antioxidants.

A  2014 study found that a higher overall nut intake was linked to better brain function in older age.

Nuts and seeds are also rich sources of the antioxidant vitamin E, which protects cells from oxidative stress caused by free radicals.

As a person ages, their brain may be exposed to this form of oxidative stress, and vitamin E may therefore support brain health in older age.

A 2014 review found that vitamin E may also contribute to improved cognition and reduced risk of Alzheimer's disease.

The nuts and seeds with the highest amounts of vitamin E include:

sunflower seeds

almonds

hazelnuts

Fully exploring vitamin E's effects on the brain will require further research.

5. Whole grains

Eating whole grains is another way to benefit from the effects of vitamin E, with these grains being a good source of the vitamin.

Whole-grain foods include:

brown rice

barley

bulgur wheat

oatmeal

whole-grain bread

whole-grain pasta

6. Coffee

Coffee is a well-known concentration aid — many drink it to stay awake and encourage focus.

The caffeine in coffee blocks a substance in the brain called adenosine, which makes a person feel sleepy.

Beyond boosting alertness, a 2018 study suggests that caffeine may also increase the brain's capacity for processing information.

The researchers found that caffeine causes an increase in brain entropy, which refers to complex and variable brain activity. When entropy is high, the brain can process more information.

Coffee is also a source of antioxidants, which may support brain health as a person gets older. One study has linked lifelong coffee consumption with reduced risk of:

cognitive decline

stoke

Parkinson's disease

Alzheimer's disease

Caffeine can, however, affect a person's sleep and doctors do not recommend caffeine consumption for everyone.

7. Avocados

A source of healthful unsaturated fat, avocados may support the brain.

Eating monounsaturated fats may reduce blood pressure, and high blood pressure is linked with cognitive decline.

Thus, by reducing high blood pressure, the unsaturated fats in avocados may lower the risk of cognitive decline.

Other sources of healthful unsaturated fats include:

almonds, cashews, and peanuts

flaxseed and chia seeds

soybean, sunflower, and canola oils

walnuts and Brazil nuts

fish

8. Peanuts

Peanuts are a legume with an excellent nutritional profile. They contain plenty of unsaturated fats and protein to keep a person's energy levels up throughout the day.

Peanuts also provide key vitamins and minerals to keep the brain healthy, including high levels of vitamin E and resveratrol.

Resveratrol is a natural non-flavonoid antioxidant found in peanuts, mulberries, and rhubarb. Evidence from a review article suggests that resveratrol can have protective effects, such as helping to prevent cancers, inflammation, and neurological diseases, including Alzheimer's and Parkinson's.

9. Eggs

Enjoyed by many for breakfast, eggs can be an effective brain food.

They are a good source of the following B vitamins:

vitamin B-6

vitamin B-12

folic acid

Recent study suggests that these vitamins may prevent brain

shrinkage and delay cognitive decline.

10. Broccoli

As well as being a low-calorie source of dietary fiber, broccoli may be good for the brain.

Broccoli is rich in compounds called glucosinolates. When the body breaks these down, they produce isothiocyanates.

Isothiocyanates may reduce oxidative stress and lower the risk of neurodegenerative diseases.

Broccoli also contains vitamin C and flavonoids, and these antioxidants can further boost a person's brain health.

Other cruciferous vegetables that contain glucosinolates include: 

brussels sprouts

bok choy

cabbage

cauliflower

turnips

kale

11. Kale

Leafy greens, including kale, may support brain health.

Like broccoli, kale contains glucosinolates, and leafy greens also contain other key antioxidants, vitamins, and minerals. This is why many consider kale to be a superfood.

Supplements for brain function

In addition to making dietary changes, some people consider taking supplements to improve their brain function. But do these supplements actually work?

Taking vitamins B, C, or E, beta-carotene, or magnesium may improve brain function if a person has a deficiency in any of them. If a person does not have a deficiency, these supplements are unlikely to improve mental performance.

Research suggests that taking ginseng may improve this performance. However, further studies are needed before doctors can recommend ginseng to enhance brain function.

Summary

The foods listed above may help improve a person's memory and concentration. Some may also reduce the risk of stroke and age-related neurodegenerative diseases, such as Alzheimer's and Parkinson's.

Some of the foods contain compounds such as healthful fatty acids, which can help improve the structure of brain cells called neurons. Other compounds, such as sugars and saturated fats, may damage brain cell structures.

Brain-boosting foods tend to contain one or more of the following:

antioxidants, such as flavonoids or vitamin E

B vitamins

healthful fats

omega fatty acids

Beyond adjusting the diet, a person can optimize their brain function by:

not eating too much or too little

getting enough sleep

keeping hydrated

exercising regularly

reducing stress through yoga mindfulness, or meditation

reducing alcohol intake

Eating a brain-boosting diet will also provide many benefits for the entire body.

Tips For Healthy and Safe Tailgating

Take a Tailgate Time Out

Before you dive into the buffet, follow these tips to curb your caloric intake: 

• Earn a little splurge on Saturday afternoon by saving a few food items from your eating plan during the week.

• Before the festivities begin, have a small snack that contains protein and fiber (like cereal and yogurt) so you'll be less tempted to overeat.

• Survey all the offerings before you load your plate, then select plenty of fruits, vegetables, and lean dairy and protein.

• Eat from a plate instead of continually grazing from the buffet. This will help you keep track of how much you're eating.

• Remember that alcohol has plenty of calories. One tactic is to alternate alcoholic drinks with zero-calorie beverages throughout the day. Remember that too much alcohol can lead to increased hunger. 

Score Points With Guests

If you're the party host, do your fellow fans a favor by making sure your buffet includes plenty of healthy offerings such as:

• Fresh fruit, sliced or in salads or kabobs

• Assorted vegetables with low-fat dips and salsas

• Low-fat snacks such as popcorn, pretzels, and baked chips

• Lean meats and seafood and low-fat cheeses

• Whole-grain breads and crackers

• Salads made with light dressings

• Salsas, wraps, salads, or stews made with fiber-filled and high- protein beans

Touchdown Tips for Food Safety

According to the American Dietetic Association, the average sports fan partakes in tailgating five times during a football season. And according to a recent survey, most tailgaters take unnecessary food-poisoning risks. Food is often kept at temperatures that promote bacterial contamination. Many tailgaters also recycle pre-game picnic food to eat again after the game.

Follow these guidelines to keep your food out of the danger zone:

• Make sure foods that will be served cold are cold before you put them in the cooler.

• Don't use a cooler that's too large. A full cooler will keep foods cold longer.

• Carefully package raw meat. Put it in the bottom of the cooler to avoid drips and cross-contamination

• Pack coolers just before you leave for the game, and use ice packs to maintain temperatures.

• Use a thermometer in your cooler to be sure foods stay at or below 40 degrees Fahrenheit.

• Keep coolers out of the sun, perhaps under a tree.

• Bring waterless hand sanitizer or moistened towelettes to keep hands clean.

• Bring a meat thermometer to ensure that burgers and brats are cooked to 160 degrees and chicken breasts to 170 degrees.

• Throw away any perishable foods that are left from your pre-game picnic so no one will be tempted to eat them after the game.

• Do not leave food unrefrigerated for more than two hours. In hot weather (90 degrees or above), the time limit is one hour.

Why You Need To Stretch After Your Workout

Stretching after working out is a highly recommended practice. The benefits of stretching before a workout are often discussed, emphasizing its role in injury prevention. When you stretch after a workout, you benefit from both physiological and psychological effects.

Your muscles should be warm before you begin your stretching. Do a warmup before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

Benefits of Post Workout Stretches:

Increased Flexibility

One of the foremost benefits of stretching is increased and enhanced flexibility of the different muscle groups. It helps constricted and contracted muscles release back to their more comfortable state and your body will eventually become more flexible, which can help prevent injuries

With consistent post -workout stretching, the body becomes more flexible. You will find it easier to bend, stand, squat and do a host of other flexibility related exercises, which would have otherwise not been possible. It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners.

Improved Blood circulation

When you indulge in an intense workout, the body pumps blood faster to the heart making it beat at a rapid rate. Stretching allows the body to cool down and also helps the heart beat to return to normalcy. The release of lactic acid during an intense workout is broken with stretching.

This allows muscle recovery and repair. The blood circulation to the muscles is once again resumed with stretching. This also allows the heart rate to come back to its original resting rate.

Eliminates Lactic Acid

The moment you workout muscles, the body produces lactic acid which makes the muscles fatigued and sore. Hence, it is important to stretch as stretching eliminates the lactic acid that has accumulated inside the body and also relaxes the muscles.

Boost your energy

If you stretch properly, you’ll likely notice that your energy level is steady and consistent. When the body cools down, the brain releases endorphins, a natural and healthy feel-good chemical. After a good post-workout stretch, you’ll be energized and ready to meet any challenge.

Pain Prevention

Stretching properly after a workout will not dissipate the pain but will definitely minimize it to a large extent. On the other hand, if your muscles remain tight after a workout, it increases your risk of muscle injury. Stretching can actually minimize and reduce your predisposition to injuries.

Improved Range of Motion

Muscles that have not been stretched tend to remain constricted which prevents you from using them to their full capacity.

If you use your muscles and stretch them after a workout, you will be able to utilize the same muscles towards a greater range of motion. This will get your better results because you will have used your muscles to their maximum capacity.

Increased Muscular Coordination

Enhanced muscle coordination is a common benefit of stretching, especially for people participating in strength training. When you stretch tired muscles, you give them better functional mobility and allow them to synchronize properly.

Gradually slows down the body

When you go through an intense bout of exercise, your body can feel drained and fatigued, but stretching and breathing techniques will help you feel rested and relaxed. By gradually slowing down the body, as opposed to just stopping cold, you maximize the benefits of your workout.

Mental clarity and mind-body connection

Stretching isn’t just for the muscles. It also helps harmonize your mind, relax your mood, and relieve stress. Stretching also gives you a chance to tune into your body, taking notice of any sore muscles or joints that need extra attention or a break.

Time Management to Achieve Your Fitness Goals

1. Have a goal.

You’ve heard the saying: “If you don’t know where you are going, how will you ever get there?” It can be easy to lose track of time and direction if you don’t have an end goal in mind. It is important to get pretty clear on what exactly your goals are. Whether you want to lose weight, increase muscle, change your eating habits, manage your stress or change careers, deciding what your goals are is an important step to managing your time and being successful. Write your goals down and place them somewhere where you can see them every day. This will help serve as a reminder when life gets hectic, and will help you stick to your goals when it may seem easier to skip them.

2. Create a timeline.

Once you have determined what your goals are, spend some time creating a timeline. I like to start from the finish line and work backwards. For example, let’s say your goal is to run a particular, figure out how much time you will need to prepare. The same concept can be applied for other goals such as weight-loss, gaining mass or even getting more sleep. Start at the end and figure out how much time you will need to reach your goal.

3. Figure out what you need to do.

Now that you know where you are going and how much time you will need, it is time to write down exactly what you will need to do. If you want to lose weight, for example, you will likely engage in exercise, change your eating habits, drink enough water and get adequate sleep. Tackle each of these areas individually. What will you do for exercise? How many days a week? Will you take classes? Run outdoors? Get super specific and write these things down. Changing your eating habits requires you to make a grocery shopping list and plan your meals. If you eat out, set up some guidelines, such as choosing vegetables for side dishes, having a source of lean protein and drinking water or other calorie free beverages. Getting enough sleep requires you to make some healthy changes, too. Again write down these steps to help you get where you need to go. The clearer, more vivid you get, the better you will be in managing your time and reaching your goals.

4. Schedule your workouts.

Keep your workouts, trips to the grocery store and other healthy “to-dos” in your calendar, just as you would your work meetings or doctor’s appointments. Set reminders on your calendar to help you stay on track. Even better, arrange to exercise with a friend, which will increase your commitment and keep you accountable.

5. Plan your grocery trips.

Make it a point to schedule in time each week to go grocery shopping. Create a list and, if possible, keep it on your phone. By making it a point of going to the grocery store and taking a list with you every week, you will save yourself time and guess work, and reduce the temptation to fall off track with your eating habits.

6. Prepare your food in advance.

Now that you have gone to the store, build in time to prepare your meals. This can be done a few times a week (say Sundays and Wednesdays) or every morning for the day. Whatever your timeframe may be for preparing your food, it is important to build it into your day to make it easier to stay on track and work toward your goals. If you end up eating out often, spend some time reviewing the menus ahead of time so you have an idea of the healthy options available.

7. Take advantage of your “down” time.

When the kids are down for a nap or you have an extra few minutes at the office or on the weekends, take advantage of this time. What tasks have you been putting off? Use this time to get them done. If you are at work, take a walk. If the kids are asleep, get in a home workout. While it’s easy to feel overwhelmed and feel like you just “don’t have the time,” the reality is we can create the time if we make our goals a priority.

8. Check in weekly.

Once a week, take the time to evaluate your progress, your time and the plans for the upcoming week. Do things need to shift a bit? What were your barriers? This step is important as it will help keep you balanced and present. It allows you to shift things around and refocus for the next week.

Yoga, Benefits Beyond The Mat

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. This is true whether you're practicing downward facing dog posture on a mat in your bedroom, in an ashram in India or even in New York City's Times Square. Yoga provides many other mental and physical benefits. Some of these extend to the kitchen table.

Types of Yoga

There are many types of yoga. Hatha (a combination of many styles) is one of the most popular styles. It is a more physical type of yoga rather than a still, meditative form. Hatha yoga focuses on pranayamas (breath-controlled exercises). These are followed by a series of asanas (yoga postures), which end with savasana (a resting period).

The goal during yoga practice is to challenge yourself physically, but not to feel overwhelmed. At this "edge," the focus is on your breath while your mind is accepting and calm.

A Better Body Image

Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.

Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.

Becoming a Mindful Eater

Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself.

Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life.

Researchers describe mindful eating as a nonjudgmental awareness of the physical and emotional sensations associated with eating. They developed a questionnaire to measure mindful eating using these behaviors:

• Eating even when full (disinhibition)

• Being aware of how food looks, tastes and smells

• Eating in response to environmental cues, such as the sight or smell of food

• Eating when sad or stressed (emotional eating)

• Eating when distracted by other things

The researchers found that people who practiced yoga were more mindful eaters according to their scores. Both years of yoga practice and number of minutes of practice per week were associated with better mindful eating scores. Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip, and note how food smells, tastes and feels in you mouth.

A Boost to Weight Loss and Maintenance

People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.

Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.

Enhancing Fitness

Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.

Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.

Cardiovascular Benefits

Several small studies have found yoga to have a positive effect on cardiovascular risk factors: It helped lower blood pressure in people who have hypertension. It's likely that the yoga restores "baroreceptor sensitivity." This helps the body senses imbalances in blood pressure and maintain balance.

Another study found that practicing yoga improved lipid profiles in healthy patients as well as patients with known coronary artery disease. It also lowered excessive blood sugar levels in people with non-insulin dependent diabetes and reduced their need for medications. Yoga is now being included in many cardiac rehabilitation programs due to its cardiovascular and stress-relieving benefits.

Before you start a new exercise program, be sure to check with your doctor.

Researchers are also studying if yoga can help people with depression and arthritis, and improve survival from cancer.

Yoga may help bring calm and mindfulness to your busy life. 

Namaste.