Every person who is trying to get fit or lose weight encounters several forms of challenges on a daily basis. One of these is experiencing food cravings or developing intense urges to eat sugary food. If you face this problem, do not worry because there is a solution to it. You can say “NO” to these unhealthy foods as long as you are determined in reaching your fitness goals.
I have never been skinny. While my sisters are like the tall and slender bottles of wine, I can be compared to a 2-L bottle of soda – round, curvy, and extra-large. That’s how it has always been ever since I can remember, and I have gotten used to it. Besides, I love myself too much to listen to other people tell me what I should do with my body. Continue reading →
Being on the receiving end of comments such as “Oh, your face looks good. If only you are two sizes slimmer…” is tough. At times, it will frustrate you. Often times, it can make you feel inferior, as if you will never be a match to any person that has a smaller waistline. However, you should catch yourself before you sink so low in that quagmire of body-shaming. There is still a solution to your health and weight issues, you guys, and it’s all in your mind. Continue reading →
Have you been struggling with the same meals that your dietician and therapist have agreed that you should eat?
The recipe that you will get familiarized with is the Navratan or vegetarian korma. This aromatic dish has warmed not just the heart but also the stomach of the Indian folks for centuries now. Many people believe that it has come from the Mughal Empire and that it has been created by fusing the techniques that earlier inhabitants of Pakistan, Northern India, and Bangladesh used.
Korma is one of the most suitable meals for people who wish to cut back on their meat consumption. It is also for everyone who likes to experience different flavors exploding in their mouth. This comfort food can be eaten with rice but is also tasty and filling on its own. Because of the nuts and vegetables that make up the whole recipe, you can get the right amount of protein and fiber that your body requires in a day to keep you in shape through this.
In case you decide to serve korma to your visitors who either have high standards when it comes to Indian cuisines or are unaware of its existence, two things can only happen. The first one is that people may ask you to spill the beans regarding how you have made the vegetable korma taste so good. The second ideal scenario is that you get to motivate both kinds of guests to refrain from patronizing kormas prepared in restaurants. Instead, they should dust off their kitchen tools and begin cooking with this recipe in mind.
4 carrots, cubed
2 potatoes, cubed
1 onion, diced
3 cloves of garlic, minced
1 jalapeno, sliced
4 ounces of tomato sauce
1 cup of green peas
½ green and red bell peppers, both chopped
1 ½ tablespoons of peanut oil
1 ½ tablespoons of curry powder
1 teaspoon of salt
3 tablespoons of unsalted cashew nuts – grounded
1 cup of coconut milk yogurt
1. Heat a semi-large skillet moderately on a stovetop before you pour in the peanut oil.
2. Once you notice that the oil is already hot, mix in the diced onion. Stir it lightly to ascertain that the pieces will be nicely cooked.
3. After that, you can add garlic and ginger. You are only supposed to sauté them for 60 seconds because garlic, in particular, can get burned fast when subjected to heat longer than the advised duration.
4. Then the tomato sauce, curry powder, and salt can finally be transferred into the pan. You should also drop the cubed carrots and potatoes in, as well as the ground cashew and the sliced jalapeno. The reason behind this is that the hard vegetables need a stretch before they become tender, while the essence of the nuts and the chili pepper can fully be incorporated to the vegetarian korma when they are cooked around the same time as the other ingredients. Approximately 10 minutes are needed for this step, but it may be lengthened if the potatoes are still tough.
5. The last items that you have to add are red and green bell peppers, yogurt, and green peas as they can soften pretty fast. The peppers specifically are tastier when they maintain a little crunch, that’s why they are included near the end of the cooking process.
6. Now that all the elements of the vegetarian korma are inside the pan and have been combined well together, you need to cover it, lower the heat, and let everything boil slowly for another 10 minutes.
7. Feel free to ladle this directly to your plate without any garnish, or decorate the dish with some cilantro leaves if you are serving it to guests.
Suggestions Before Food Preparation
Allot At Least Two Hours For This
Know that chopping the ingredients and cooking them together may take a couple of hours in total, so you will have the chance to prove that patience is indeed a virtue. Your full attention is essential until the last few minutes to get this food ready, assuming that no outside help will be there to dice the vegetables and look over the pan for you.
Use Homemade Tomato Sauce
Of course, you are allowed to purchase a canned version of it from the supermarket if you have no time for it, but if you do, make it a priority to craft one with your own hands. It is because when a tomato sauce is produced at home, those who will sample it will immediately know that it has been made with love. By going online, you can get a crash course regarding the right ways to create the sauce from scratch. Aside from that, the best juicers on the market can come in handy at this point as they are great homogenizing equipment.
Make The Oil Yourself
You may also be interested in making the peanut oil in your kitchen. What is right about this is that you only need a small amount of it for this vegetable korma recipe, so you will be able to store the rest in a clean container for your next cooking activity. Such oils admittedly cost slightly higher than the regular cooking oil as well; that’s why you can save much once you perform this extra step. In connection with the suggestion above, the best juicer on the market to buy is the one that already has an oil press attachment. This way, you will not have to extract the nut fat in your lonesome manually, and therefore invest more of your time to other deeds.
Prepare With A Reliable Skillet
From pots and pans reviews, it is quite easy to figure out which brands offer high-quality skillets. Knowing what pots and pans are suitable for cooking Indian dishes is relevant, specifically if you plan on building them often from scratch. Remember that using a thin skillet may burn some of the ingredients quickly. Therefore, standard cooking equipment will not do, as it may jeopardize the taste of the final product.
Now you know how to make the best vegetarian korma for yourself and your friends and family.
If you have been experiencing unhealthy weight gain for an extended period, you might have thought of shedding some pounds at some point. However, you realize that once you have settled into a specific eating pattern, losing weight is harder than it looks, and you might need the help of a psychologist.
It takes a lot of sweat, tears, and dedication to lose even a single pound. If you continue this effort and you see minimal results, you might be feeling stressed over your food choices and your daily activities. You start to question what is wrong with your body because you are already trying your hardest to lose weight.
At this point, you might already be experiencing anxiety due to your weight loss efforts. The good thing is that psychologists have some tips on dealing with weight loss-related anxiety.
When we stop eating the food we love because the “diet” tells us to, we may lose some pounds and end the diet. Then what do we do? We eat our favorite food again. — Anne Cuthbert, MA, LPC
Why Does Weight Loss Lead To Anxiety?
In the first place, what is the connection between weight loss and anxiety?
First, we have to understand that our bodies are designed to retain the nutrients we digest. Every time we try to shed weight, our bodies are trying to resist. When our bodies lose these nutrients, we experience lethargy, dizziness, loss of concentration, and even unexplained aches and pains.
Of course, when you have to go through this stressful experience, you tend to get anxious. You begin to ask until when you have to go through your diet or what more will you have to go through until you reach your ideal weight. Indeed, long-term diet plans can have adverse effects on your cognitive and emotional functions.
On the other hand, anxiety can be crippling and may hinder your weight loss progress. Anxiety has many forms, including the inability to sleep, feeling overwhelmed, or staring into space.
However, you can still get over anxiety when dieting from these tips from psychologists.
Get A Diet Buddy
Two heads are better than one. For any weight loss effort to be effective, you have to get emotional support throughout your journey. Your diet buddy should also be on a fitness program for you to be able to relate to each other. You can build each other up in times of distress and celebrate your victories. A diet accountability partner can help you get over your anxious thoughts and get you back on track towards your goals.
Living healthier means being creative and working with the time you have. — Melanie Greenberg Ph.D.
Sleep On Time
Having a good night’s rest can hit two birds with one stone. Your metabolism will return to normal after getting enough sleep for several nights in a row. You will notice that your food goes down faster than usual and your bowel movement becomes much more predictable. Furthermore, your anxiety levels will also decrease once you get into a regular sleep routine.
Try Yoga Or Other Mindfulness Exercises
To help relax the mind, you can also try to enroll in yoga classes or practice any other mindfulness exercise that appeals to you. Enrolling in yoga classes can also connect your mind with your body, encouraging focus and concentration on your health goals.
Aim To Do Regular Exercise
When you’re suffering from anxiety, there will be a time when your drive to work out will weaken. One of the solutions to combat this is having a regular exercise schedule.
Sticking to a workout schedule no matter how bad your day is will also help you stick to your health goals. For example, if you have plotted to work out for at least 5 minutes a day, you should commit to your schedule day in and day out. If you’re feeling under the weather, taking a short walk inside your house or doing easy errands can be an option. In the long run, you will notice that you are getting over your anxiety, plus your body will thank you for it.
Practice Healthy Eating
The recipe to overcoming anxiety should include healthy eating in the mix. No matter how religiously you work out, it all boils down to nothing if you neglect your nutrition. Eating a balanced diet will surely help you reach your body’s optimal performance more quickly. Eating the right meal portions will also lessen the occasions of sickness and fatigue.
You will be right more times than not if you apply that attitude to the latest fad diet program. Your tendency to be critical will help you stay the course of healthy lifestyle and less vulnerable to the preaching of the latest “expert” who is trying to sell a product but has no actual training or experience in weight management. — Sherry Pagoto Ph.D.
You will get to your destination if you are focused and determined to get over your current slump. Armed with these tips, overcoming weight loss-related anxiety should be a walk in the park.
You presumably know that one of the most recommended things to do for overall health development is exercise. Not only it does help in reducing stress and anxiety; it is also clinically proven to boost the immune system. But, have you ever wonder what happens to your body when you exercise frequently? Do you have an idea of how it affects and changes your body physic, muscles, heart, and mind? If not, then we will explore those things to give you an excellent reason why you should consider exercising regularly.
Losing weight has always been challenging and complicated. There are so many rules to follow, which can cause anxiety and stress to any person who wants to get fit and become healthy. Unfortunately, being busy at work or in business can also contribute to your struggle for weight management. Fortunately, there are smart techniques that you can follow if you want to focus on shredding off some fats.
In this article, allow us to provide you with a list of the things that you can consider so that you will achieve your fitness goals despite having a hectic schedule. The first thing that you have to remember is the fact that your busy schedule should never become an excuse for not committing to your weight goals. Below are some of the tips to remember:
There is never a perfect time to get healthy because stress is a fact of life. — Melanie Greenberg Ph.D.
As already mentioned above, stop making an excuse that you are too busy to go to the gym or follow a balanced diet. Take note that all it takes for you to be pounds lighter is to remind yourself of the significance of making small decisions. You do not need to pressure yourself in taking significant steps because you will only end up being frustrated. An excellent example of this is setting aside at least thirty minutes a day for physical activities. Take note that it only comprises around 2% of the 24 hours that you experience every day.
Pack Your Meals
Instead of going out to lunch in restaurants or food establishments, it is suggested for you to start preparing your meals at home. It will not only allow you to make healthier food options but also give you a chance to save big on your expenses. One of the best advantages of doing this is that it can be easier on your part to stick with your chosen diet method. All you have to do is to think of a meal plan for the week and be committed to following it.
Do Office Exercises
Did you know that there are tons of opportunities at work where you can become physically active? Do not live a sedentary life because it will only lead to more problems in the future. It can even contribute to increased risks to your mental and physical health. As such, you have to exert efforts in moving from one place to another so that you will not spend the whole day just sitting down. As already emphasize above, even your little steps matter a lot. Nonetheless, your fitness goals must not stand in the way of your work productivity.
Physical health benefits aside, I have also witnessed firsthand how exercise leads to positive increases in self-esteem and body image. — Stacey Neil, MA, LMFT, CPT
Many people sacrifice their sleep because they are too busy to rest. Make sure that you do not end up like them as it will only provide adverse effects on your part. No matter how extra busy you are, do not forget the significance of getting enough sleep at night. When you lack sleep, there is a high tendency that you will be in a bad mood the following day. At the same time, your energy level will be low making it more impossible for you to stick with your diet or spend minimal time for exercise.
Find Fitness Buddies
In everything you do, it is always fun and exciting to share the experience with. Hence, if you are in a great mood to lose weight, the best thing to do is to look for some friends or family members who have the same goal and passion as you do. The more you spend time with these people, the easier it would be to live a healthy lifestyle. Being with them will serve as a constant reminder on your part that you have to stay fit just like them. As such, you will feel more motivated and inspired to keep going with your goals.
…a good alternative if you can find it: a body-positive gym where the emphasis is not on weight loss or even weight control, but rather on the enjoyment of moving your body, whatever its shape or size. — Tina Gilbertson, MA, LPC
Losing weight can be challenging most of the time. Whenever you feel like giving up, remember the reasons why you started in the first place. Look for inspiration that will help you to continue with your journey. If you cannot find any, BetterHelp psychologists may be able to help you. Keep in mind that all your difficulties and hardships will be rewarded in the end. Lose weight not because you want to impress others but because you want to live longer and become a better version of yourself. You deserve this.
Loving ourselves is an essential thing in life. It is where we value our overall personality. However, there are instances that we feel uncomfortable about our appearance. That is especially when we are overweight. There are a lot of psychological and emotional issues that begin to build up every time people try to look at us differently. There are judgments everywhere. Others look at us as if there’s something wrong. And what hurts the most is that sometimes our family and friends are the ones who make it hard for us to accept our physical attributes.
There isn’t a “fat” personality or a “thin” personality per se. The key is to channel the personality traits that will work for you to accomplish your weight loss goals. — Sherry Pagoto Ph.D.
Even if we tell everyone that we are happy the way we are, that there’s no need to change because we love ourselves as is, or anything like that, we still consider obtaining something less of a distraction for others. Though what people say will not entirely matter, there are cases we tend to believe them. At some point, we understand why other persons don’t seem to value our condition. That’s because it is human nature to stigmatize overweight people as individuals who are not capable of anything.
In unfortunate events, we always hear some people say that we are not healthy. Some insist that we should consider taking care of ourselves and start losing weight for our benefits. We, on the other hand, sometimes care, and sometimes don’t. But when we try and think about it, they have a point. With that, this article will let us know the importance of losing weight.
To Become Healthier
The most apparent reason for losing weight is our wellness. The overall improvement of our health has something to do with the energy we daily utilize, the strength we need for the hefty task, the mental sharpness we need for analytical activities, and so on. However, in unfortunate instances, people around 20s and even on 30s don’t consider it. The reason is not that good enough to encourage others to lose weight. That’s because these individuals don’t feel the need to be healthy not until something happens to them or diseases take over their bodies that force them to live a healthy life. That’s regardless of the news and articles they read about how detrimental obesity can be.
Trending diets, expensive meal plans, and other fads may seem to yield results for others, and they may indeed yield results for anyone at first, but they are less likely to lead to lasting behavioral change. — Marni Amsellem, PhD
To Not Hold Back On Things
The second essential reason for losing weight is the elimination of the things we hold back doing. With obesity, the things we want to do become limited. The sad reality is that overweight people are sometimes not given considerations because the weight becomes a hindrance. Also, there are instances of adverse scenarios. One example is buying two plane tickets instead of one. That’s due to the seat space that overweight people seem to occupy.
Another thing is getting stuck in a clothing store. People with large sizes find it very difficult to buy clothes fit their size. Others consider personalized clothes which can somehow become very expensive.
To Become Confident
Reasonably one of the significant things we can do for our overall satisfaction and happiness is boosting up our confidence. With losing weight, we won’t always be tugging on our clothes only to avoid it from clinging too much on our bodies. We won’t feel embarrassed on the visible sweat marks that appear on our shirts every time we perspire a little bit. We can achieve self-confidence that even wearing a small sized shirt or jeans becomes very fulfilling. Losing weight gives us an overall amazing feeling about who we are and appreciate the way we look physically.
It was clear to me that our actions follow our thoughts. And we create what we focus on. — Susan K Perry Ph.D.
To See More Possibilities
One of the greatest things about losing weight is the encouragement of seeing things differently. Since there is a lot of stuff we thought are impossible to do due to our physical attributes, there are things that can become a whole lot more doable once all the excess weight are gone. There is a great possibility that we might consider activities such as hiking, swimming, brisk walking, jogging, and more. Though we know that losing weight for someone who’s overweight for a length of time may struggle in the process, it will become worth it eventually. As long as we consider a lot of time, effort, consistency, and a ton of determination never to stop working and trying, things become achievable. We might end up thinking that the things we are afraid of doing before are not as hard as it was after we shed some pounds. Weight loss makes us realize that there are a lot of things that we may have once thought impossible to accomplish are now seemingly an actual goal that we can look forward to achieving.
These are the only important things we need to think about when we consider losing weight. There’s nothing more and nothing less. We don’t have to please anybody and let alone leave the society’s expectation about our capability of changing our physical aspects.
The people in your life have the ability to affect the way you act and think. Because of this, it is crucial on your part to be careful with the kind of people that you connect with. Take note that you have the right to refuse to establish connections with those whom you believe would only hurt you. As much as possible, learn how to avoid those who can have a bad influence over you. Instead, focus on finding more individuals who can help you in accomplishing your goals.
Many people mistakenly believe that they have the willpower or the sheer determination to lose and maintain weight by themselves. — Nathaniel Lambert Ph.D.
In this article, we are going to reveal who are the top three individuals that you need to connect with so that you can instantly lose weight. Remember that it is not enough to have a self-motivation in achieving your fitness goals. There is also a necessity to find the right people who can provide their assistance and expertise in what you want to accomplish:
A Fitness Buddy
Exercise is a big part of what you need to do to achieve your ideal weight. Unfortunately, it can be a draining activity to do, especially if no one is around to help you become motivated in completing the physical activities required. Because of this, it is highly recommended on your part to find a fitness buddy who can inspire you to get going. This person is going to be your ultimate best friend as you both aspire to achieve your fitness goals. As such, it is best to find someone who has the same drive as you do when it comes to losing weight. This person must also be someone whom you can be comfortable with.
Articulating a plan to others can reinforce the level of commitment to the plan while also introducing social motivators. — Marni Amsellem, PhD
A Gym Instructor
You may need to enroll in gym sessions if you want to achieve your goals in the fastest way possible. A gym instructor can offer a big help in transforming your sedentary lifestyle. This professional can create a unique workout plan that you can follow so that you will become successful in shredding off your excess fats. Take note that personalized fitness programs are ideal for someone who wants to remain healthy while losing weight. Your instructor may also be a yoga or pilates teacher, depending on your preferences. Do not be hesitant to explore your available options.
“Outsourcing” the mental effort required to complete fitness goals can reduce your own effort. — Theresa E DiDonato Ph.D.
As much as exercise is necessary for eliminating excess weight, a balanced diet is also as important. Therefore, it is highly recommended on your part to search for the best dietician in town. This is crucial so that you can have a quick guide on the specific kind of diet that you want to follow. As you probably know, there are over hundreds of kinds of diet available for someone like you who wants to lose weight. The question now is which among these forms of diet can be ideal for your situation? Worry no more because the dietician can answer this for you.
Losing weight does not need to be difficult, as long as you have the right persons by your side. Do not be afraid to face your fears with them by your side.