posts tagged as: weight loss
Dr. Karuna's Guide to Eating Out:
Having someone cook for you should be like going to your Mother's house without having to go to Mother's house. So, it's no wonder that many of us in the city and suburbs look for a way to 'perfect' our dining experiences.
It's important to know how to eat out, so that you come home feeling lithe and lean instead of stuffed like a barnyard pig.
Living by the list below has been my saving grace. Also, as always, choose organic, local and free-range foods as much as possible and remember to eat slowly!
SIDE DISHES: Start by looking at the side dishes that are offered. Most good restaurants offer at least two non-starch vegetable sides that can be substituted or added to an entrée. You can also create your own meal by choosing only two sides, or an appetizer and one side.
SHARING: Most restaurants serve large portions in their main course. If you are trying to 'keep it light', it is wise to share your main course with others at your table. If you are eating alone, take half your meal home to eat later. Remind yourself that it is not worth it to over stuff yourself because you feel obligated to finish a large portion.
SKIP THE STARCH: Pass on the bread bowl, the chips bowl and french fries. This tip alone will have you feeling leaner, more alert and more hungry for the nutritious part of your meal. Just pass, and feel pious! Don't wait until you are starving to eat a meal, which makes it more difficult to resist the 'pre-meal' carbohydrates.
SAY 'NO' TO: fried food, fatty meats, breaded food, rich dairy sauces, salad dressings, soda and beer. If in doubt about a food, ask the waiter specifics ("Would you call this a 'rich' dish?"), and ask for modifications if needed.
SAY 'YES' TO: Grilled, baked, broiled and roasted options: meats such as pork, lean beef, venison, buffalo or rabbit, steamed vegetables, sautéed vegetables and dairy free soups.
DESSERT: It's better to plan an outing to have dessert by itself rather than adding sugar, dairy and fat to your body after eating a full meal. This will lessen the burden on the digestion. If you want dessert after a meal, share the love and have only a few bites.
THINK AHEAD: There are many resources online that allow you to look at a restaurant menu ahead of time to make sure it fits your needs. You will make better choices if you have an idea of what you want to order. A few such sites are: www.eatwellguide.com, and www.yelp.com.
DRINKING WISDOM: Keep water drinking for 1 hour before your meals. Drinking water right before your meals will slow down digestion and create a bloated feeling. With meals, have hot tea or broth in between bites. If you want to drink alcohol, sip on wine or bitters.
posted saturday, october 1, 2011 by dr. karuna
tagged as: menu choices, healthy food, weight loss
Up Up And Away
It’s the holiday season, and for many, that means extra stress and extra calories. Thus making it even more important to keep on top of your endorphin inducing exercise routine. Whether it’s a run across the Brooklyn Bridge, a long walk along a promenade, working out at your local gym, or dancing in your room: music that makes you want to “dance dance dance” definitely helps the burn go by faster.
Here is our motivational music playlist:
Kid Cudi: Up Up And Away
Blonde: Call Me
Phoenix: 1901
Jay-Z: Empire State Of Mind
La Roux: I'm Not Your Toy
Yeah Yeah Yeahs: Heads Will Roll
Patti LaBelle: New Attitude (remix)
Lissy Trullie: Ready For The Floor
Flo Rida: Low
Cyndi Lauper: Echo
As Dr. Karuna says: “ Moving everyday, even if it’s just some stretching/yoga in your living room, or a 10 min walk on your lunch break can make a big difference to your overall well being”
Another tip Dr. Karuna recently shared with me is that, “The most effective type of exercise for an individual varies depending on his or her body type and constitution." If you are interested in a consultation and protocol that will give you the best results for your specific constitution, you can contact Dr. Karuna here for more information.
posted thursday, december 3, 2009 by trinity
tagged as: Fitness, health, Inspiration, weight loss
Naturally Thin
Healthy weight is a desired goal by almost all of my patients. A way to attain this naturally is to follow basic principles rather than exacting and strict rules.
When it comes to weight loss, there is no magic pill. All of us have to have a healthy DAILY routine of sleep, food and exercise.
The way to make healthy weight loss an attainable goal is to apply the rules of Nature into your daily life. The Sun outside is correlated with the digestive fire inside. The more often that you keep your richer and heavier food intake during the middle of the day and lighter foods at the beginning and the end of the day, the more likely you are to feel clear and slim.
Conversely, the morning between 6am and 10am is the heaviest part of the day as we move from dark to light. This time should be used to exercise as much as possible.
It's important to go with Nature for the best results. In the realm of weight loss you want to think of what will help your metabolism stay in high function and not get sluggish.
The below tips are general guidelines and a starting point without detailed explanation. A more specific protocol created for you is highly recommended if weight loss is a core goal you have been working with.
Weight Loss Tips:
1) Exercise: Every little bit counts. Pick a daily exercise you enjoy. Incorporate exercise into your regular work schedule, making it a point to park a few blocks away from your car, walking a few extra blocks to get to your subway, or taking the stairs instead of the elevator etc… Take a short walk before you eat and after you eat to assist digestion. Exercise is the MOST beneficial when done between 6am-10am.
2) Times to eat: Eat your biggest meal at lunchtime between 12-2pm. Eat a lighter breakfast if eating before 10am. Ideally, try not to eat 3 hours before bed or after dark as often as possible.
3) Foods to Reduce or Eliminate: Avoid LEFTOVERS, processed foods, pasta, rice, potatoes, cheese, breads, yogurt, butter, deep sea fish, fatty meats, cakes, pastries, cookies, biscuits, milk, nuts and other fatty or heavy foods.
4) Drinks: Start your morning with a glass of hot water or herbal tea and drink hot water throughout the day. Do not drink cold liquids generally and especially don't drink cold liquids during or after exercise to keep your metabolic fire high. REMOVE or reduce: carbonated drinks, juice, beer and keep other drinks besides water to a minimum.
5) Portion size: Practice eating less at each meal and always stop eating before you are stuffed.
6) Sleep: No lying down for 1 hour after eating during the day or sleeping on a full stomach at any time.
7) Foods to Include: Foods with fiber. Green vegetables. Lean meat. Fruit in moderation.
8) Lifestyle not Diet: Remember that staying lean and fit is a lifestyle and not a 'fad' diet. Relaxing into something that works for 'you' is key. Find a general regimen that you can stick with easily or see a professional to create a program made specifically for you.
