Weight Loss Tips     

I’m going to share ten

simple tips to help you get closer to

becoming the healthy person that you

want to be oftentimes we can actually be

our own biggest obstacle to reaching our

health goals and what I mean by that is

that our mindset can actually set us Weight Loss Tips

back rather than pulling us forward so

for instance, if we are seeing our health

the journey right or are our journey to

improving our health as something that’s

overwhelming really difficult something

that we don’t have the discipline for

well suddenly you’ve created actually a

the much bigger challenge than this journey

is in the first place so what I propose

is that you start observing your thought

process and catching yourself when you

have these thoughts like this is too

hard this is too confusing this is Weight Loss Tips

overwhelming and try to replace those

thoughts with a more positive mindset

and this takes a little bit of practice

okay but it will make a tremendous

the difference so when you catch yourself

thinking those kinds of judgmental

thoughts right that are actually setting

you back and making it more difficult

replace them with a thought like this is

simple there are hundreds of different

ways that I can improve my health and

every little thing that I do makes a big

improvement in the big picture so as we

transition our mindset from seeing this

as something difficult and overwhelming

to see it as something simple and

maybe even something fun and exciting

suddenly we’ve made this entire process

much more enjoyable and you’ve increased

your chances of actually meeting Weight Loss Tips

those different health goals tip number

2 is to have some freaking fun already

so maybe you’re thinking geez Karina how

is having fun gonna make me healthier

let me see if I can’t explain so first

of all, you need to understand that

stress is more than just a mental

the phenomenon even though we mostly

experience stress as something in our

minds understand that stress causes

physical changes in the body so stress

hormones like cortisol are released when

we start feeling stress and feeling

overwhelmed in our minds and the

physical effects of cortisol actually do

prevent us from being healthy or make us

less healthy so it’s going to affect the

quality of our sleep it’s actually going

to affect our blood sugar metabolism

okay if we’re coursing if we have lots

of cortisol coursing through our bodies

throughout the day it’s going to affect

our digestion our immune system the list

really goes on and on so the more that

we can have fun do something that makes

you smile something that brings you

the enjoyment that is literally going to

help reduce the levels of stress

hormones in your body and help you to be

more healthy so we not only have these

stress-reducing benefits when we’re

doing things that bring us enjoyment but

they’ve also found that when we’re

smiling and laughing this has other

profound benefits on our health not to

mention our overall outlook on things so

if you can do activities that also put

you in situations where you are getting

fresh air getting sunshine or doing

things that help you be physically

active like running around or playing

sports then now you’re actually adding

even more benefits on in terms of your

health so when we think about getting

fresh air-breathing more deeply these

are all things that are going to help

improve our Weight Loss Tips

energy levels and improve our

detoxification even clear up our skin if

we are getting good sun exposure then

our bodies can create vitamin D

which is known to have profound physical

and mental health benefits so do things

that is going to get you outside do

things that are going to bring you

enjoyment and what you’ll find is that

as you make time for yourself and you

make time for doing things that bring

you joy it’s going to be a lot easier to

start doing those other things on your

health and wellness journey so now let’s

dive into some of those simple things

you can do to start improving your

health one of my favorite Weight Loss Tips

recommendations are to eat more healthy

fats now this has several different

benefits okay several different reasons

that I make this recommendation one of

the first things to understand is that

your brain and your nervous system is

largely made out of fat so when we eat

more healthy fats like omega-3 fats I

have some chia seeds here as an example

of a source of good healthy fats as we

put more of these good healthy fats into

our body’s literally going to improve

the health of our brain you could say

alright and it’s going to improve our

nervous system health overall because

all of the nerve cells throughout our

body is actually lined in something

called a myelin sheath which is made out

of fat and that’s how the electrical

the signal is conducted that helps our brain

communicate with the rest of our body so

we have those benefits all right some

kind of physical health benefits when we

think about an idea of weight loss and

satisfying our hunger which is at least

for me one of the most important things

for me to be able to do all right

because if I’m walking around feeling

hungry it’s just gonna make me not feel

as happy not being as good of a mood

so satisfying hunger is a huge huge

aspect and whether you’re trying to lose

weight or not we all want to satisfy our

hunger in the healthiest way possible so

again that brings us back to fats and

understanding that eating healthy fats

is one of the key ways that we help to

satisfy our body’s hunger and get rid of

those hangry feelings that can just nag

at us all day long especially for people

who are trying to get healthy one of the

things I often see is that they’re

reducing fat in their diet they’re

eating fat-free foods they’re avoiding

fats more than anything else so this tip

is to actually eat more healthy fats so

nuts seeds these are all great examples

avocados fish these are all excellent

sources of good healthy fats and you

know the other great thing about fats is

that they’re really fun to eat it tastes

really good

so I actually have a video where I have

shown a kind of vegan chia seed pudding

you could say using coconut milk and

chia seeds so that would be one thing

you could start trying but if you’re not

into trying a new food this chia seed

thing is too crazy for you just start by

eating more nuts eating more Trail Mix

eating more fish avocados etc so tip

number four is to spice it up and I’m

literally talking about eating more

spices so whether you cook at home

or not all right now obviously cooking

at home is something we’re going to want

to try and do more of if we want to

improve our health but even if you’re

someone who’s not cooking at home yet I

encourage you to maybe try out buying

some spices and you can even carry these

along with you and add them to the

healthier foods that you’re eating in

restaurants because when we’re talking

about processed foods one of the big

reasons that we like those foods so much

is that they have a whole lot of flavor

right Weight Loss Tips

so as we’re transitioning to healthier

foods which don’t use things like msg

and you know all of this different food

chemicals that I’ve talked about and

many of my other videos we’re going to

want to probably have some spices to add

to those healthier foods to help

transition ourselves into eating them

also, understand that most of the spices

pretty much all of them for that matter

give you a lot of health benefits in and

of themselves Weight Loss Tips

alright so turmeric okay this may be one

of the most well known spices at least

at this point because it’s known to have

a lot of health benefits it’s really

high in antioxidants it has very good

immune building functions and it can

also serve as a natural antibacterial

agent in the body okay so for me this is

just a huge double win because you have

something that improves the flavor of

the food and is also improving your

health in the process another great

example is sea salt so what I have here

is what’s called Himalayan pink sea salt

but it’s actually the iron that gives it Weight Loss Tips

that pink color so when you’re using a

sea salt as opposed to a conventional

table salt the regular iodized salt that

we’re usually using you’re going to have

something that contains a lot more

minerals and in the case of this salt

contains a lot of trace minerals as well

when we’re craving certain foods those

cravings while they could just be you

know kind of a random craving for

something oftentimes those cravings can

also be signals so salt cravings are

usually a signal that you’re deficient

in minerals so what most of us are doing

if we’re eating the average diet is that

we’re eating huge amounts of iodized

salt which is just sodium and we’re

actually becoming more and more

deficient in the other minerals like

potassium iron magnesium etc so

transitioning to using a sea salt

instead of a regular table salt is going

to be a great way to get more minerals

in your diet and it’s actually going to

reduce your salt cravings and who Weight Loss Tips

doesn’t want that so one of the Weight Loss Tips

recommendations I actually make to a lot

of my family members is to carry some of

this sea salt along with you when you go

to restaurants and then order your food

with no salt or at least ask them to use

less salt and then you can add to taste

however much salt you need of your good

much healthier salt so this is twofold

because now you’re gonna be having less

sodium by having them put less salt in

the food and you’re gonna be having more

minerals because you’re using this

really great sea salt so again it’s kind

of a double win tip number five remember

that Rome was not built in a day now

granted you are not trying to build your

own civilization but sometimes the

thought of getting healthier and

changing our diet can seem just as

overwhelming so this tip is to look for

small incremental steps of improvement

that you can make again if you’re

someone who’s eating the typical diet of

candy bars and sodas and things like

that it’s gonna be pretty difficult for

you to overnight just stop eating sugar

altogether so what I propose is looking

for small incremental improvements you

can make so I have a couple examples

here so this first one is a jojo’s

chocolate bar so this is a dark

chocolate all right now I’ve done

several videos on dark chocolate and I

did a recent video on sugar cravings

where I went more detail into this but

the basic thing to understand is that

replacing a regular candy bar with dark

chocolate is going to have several

benefits number one dark chocolate is

going to contain less sugar than a milk

chocolate bar and then also consider

that a bar like this which also contains

nuts Weight Loss Tips

is going to have a couple of different

benefits so number one that added

healthy fat and added fiber is going to

make it more likely that a bar like this

can satisfy your hunger a little bit

alright it’s going to be more satisfying

to your body to eat it and then again

the added health benefits of the fats

which we talked about earlier then we

can also look at a bar like this so this

is a kind bar and you may be familiar

with this brand it’s becoming more and

more easy to find but essentially this

is what I would call an alternative to

like a nutrigrain bar or an energy bar

so what we have in this one is something

that contains a lot of different whole

grains so quinoa amaranth millet

buckwheat not only do we get a lot of

fiber from these whole grains

so again fiber that’s gonna satisfy our

hunger right but we also get a lot of

other nutrients as well so we get

minerals we get some protein replacing

your typical energy bar or nutrigrain

bar with something like this is such a

vast improvement and then consider that

if you’re using a bar like this to

replace a candy bar you know so this one

is seven grams of sugar this one is

eight grams of sugar you know literally

these bars contain about anywhere from a

fifth to a tenth as much sugar as your

typical candies so these are great

examples of making small incremental

improvements that are going to make it a

lot easier to make these changes than if

you tried to just give up sugar Weight Loss Tips

overnight so tip number six along the

same lines of looking for small

incremental improvements that we can

make in our diet and in our lifestyle is

to also consider ways that we can reduce

our exposure to toxins so we get exposed

to toxins when we eat processed

dudes when we eat junk foods and fast

foods we also expose ourselves to toxins

with some of the different skin care

products that we may be using and again

I have a whole video on the topic of

skin care if you wanted to hear that

but then another area where we are

exposing ourselves to a lot of

unnecessary toxicity is when we are

drinking from plastic water bottles or

microwaving our food in plastic

containers and it’s because the

chemicals in plastic will actually leach

into the food or into the water again

especially when the plastic is heated up

or when you’ve left a plastic water

bottle in the backseat of your car for

instance so one simple recommendation is

to just replace your plastic water

bottles with glass so you can just reuse

glass bottles that you’ve bought for

another purpose obviously or you can

actually invest in a reusable glass

bottle like this one so this one is

actually made by a brand called faucet

face and what I love about faucet face

is not only that they have these awesome

little cute water bottles with really

cute designs and this really great

little screw on lid just so important

but they are also a company that is

really thinking about the entire world

and the impact that they can make so

they actually donate a portion of their

profits to help supply clean water in

areas of the world where clean water is

not as available as it is here you know

we’re very lucky that we can buy water

filters even our tap water is much more

potable or drinkable than a lot of the

water that they’re drinking around the

world Weight Loss Tips

so faucet face is actually helping to

give more clean water and help give more

access to clean water to people all

throughout the world so I love that an

another additional benefit of replacing

your plastic with reusable glass as

you’re also reducing your

environmental footprint all right so

hopefully most of the plastic water

bottles are being recycled but we’re

just also have to understand that a lot

of that plastic is ending up in

landfills it’s ending up in the ocean

and gosh that’s a whole other video

topic in and of itself so reducing your

plastic with reusable glass just has so

many benefits again not only to your

health but to the world as a whole so

that’s a great simple thing you can do

to start improving your health and Weight Loss Tips

reducing your exposure to toxins one of

the most common questions that I get is

about supplements Karina do I need to

take supplements what supplements should

I take and the reason that this is such

a hard question to answer is that that’s

really going to vary from person to person

and really the only way to know for sure

what things you should be supplementing

is actually to have your blood work done

and take a look at you know what are you

deficient in what are you not getting

enough of so as far as making an overall

recommendation of a supplement that I

really think could help anyone the

the primary thing I would recommend is

probiotics so probiotics actually feed

the good bacteria in your gut so you

have all of these different bacteria and

your digestive tract but it’s what they

call good bacteria because it’s actually

responsible for helping you digest your

food for helping your immune system so

probiotics actually feed that good

bacteria so to speak so what I have here

are some hyper biotics and what I want

you to notice is that they are multiple

strain blends so I think this one

contains five strains and this one

contains 15 different strains or

different varieties of probiotics so

what you get when you’re taking a

probiotic is something that’s going to

literally, improve your body’s ability to

digest your food it’s going to improve

your

immune system and it can also help to

improve things like digestive discomfort

or other digestive tract issues that

people may be having and again those are

kind of increasingly common when we’re

eating a lot of processed foods so

probiotics I’m gonna be a great

the supplement you can start taking even if

you’re not changing your diet at all

adding probiotics into your daily health

the regimen is definitely something that can

bring you a lot of benefit tip number

eight now I know that you don’t need me

to tell you that eating more vegetables

will improve your health so I’m not

gonna tell you that but what I want to

show you is something that can again

kind of give you a little step in the

right direction Weight Loss Tips

so a really good way to add a lot more

nutrients into your diet are by drinking

some kind of a green drink so in some

In previous videos I’ve shown green juices

green smoothies stuff like that one of

the simplest things are using a green mix

powder like this one so this one’s

called formula 95 greens this is

probably the best tasting green powder

that I’ve ever tried and what’s really

cool about this is it contains 95

different ingredients so we have a lot

of different vegetables different greens

we have chlorella spirulina spinach

broccoli we have super fruits so we

actually, get a whole lot of antioxidants

and stuff from this drink as well so

what you want to look for if you are

gonna take some kind of a green powder

or supplement powder like this is number

one that the ingredients are foods

because what that tells you is that

these are not synthetic vitamins or

nutrients because if you’re taking

vitamin A or vitamin B or whatever it

maybe in some cases those are actually

synthetically made vitamins so what you

want is something that comes for

food right because when you have the

different food sources you’re much more

insured of actually getting a Weight Loss Tips

nutritionally complete source of those

nutrients so something like this is a

the great very simple way to add more

nutrients into your diet again the

the healthiest way to go is actually getting

your nutrients from the healthy foods

themselves but if you’re looking for a

simple easy way kind of to step you in

the right direction definitely recommend

maybe trying out a green drink like this

tip number nine is to just start

somewhere anywhere remember that there

are hundreds if not thousands of

different things that we can do to start

improving our health and getting closer

to reach those health and weight loss

goals so just pick something and know

that is a wonderful step in the

right direction

so one little guideline that I like to

use for myself is to implement either

one new habit or one new food a week so

each week I’m either Weight Loss Tips  going to try a new

food or I’m going to try and implement a

new healthy habit and again the smaller

the better alright so maybe it’s

something like drinking a glass of water

in the morning or replacing your plastic

water bottles with reusable glass maybe

it’s just something like getting more

physical activity throughout the day so

rather than trying to set aside a big

a chunk of time to work out which a lot of

we have a hard time doing right we’re

just busy we don’t have time to set

aside from all right so maybe our new habit

is gonna be just getting up from our

desks throughout the day and moving

around a little bit walking around the

office or maybe even putting on a little

stretching video throughout the day

recognize that you can break your

physical activity up into smaller little

time chunks if that makes it easier than

aside from a big chunk of time other examples

would be trying a portion of new food like chia

seeds maybe you’re looking at me like

I’m crazy with my chia seeds so try

something new implements a new habit one

of my favorite things is drinking

coconut water instead of sports drinks

we get electrolytes we get minerals this

is something that is also going to be a

little bit sweet because of that natural

sugar in the coconut Weight Loss Tips water so just

trying something new and understanding

that every step no matter how small is a

a huge step in your health journey tip

number ten so this is kind of similar to

what we talked about earlier about doing

things that bring you enjoyment that get

you outside or get you having fun and

laughing but this tip is to find a means

of creative expression so when we are

expressing ourselves when we are

confronting our emotions in a way that

is therapeutic and cathartic this is

going to actually have once again many

mental and physical health benefits so a

lot of us you know I hear this all the

time people say oh I’m just not artistic

at all or I wish I was creative I wish

it was as creative as you write so again

this is kind of harkening back to that

judgmental side of ourselves that’s

telling us that we’re not talented and

we’re not creative but actually the

truth is that every single person has

that creative expression inside of them

so this tip is to look for a way to crew

to creatively express yourself so maybe

it’s something like coloring or drawing

there’s all of these amazing adults

coloring books now with these beautiful

flowers and animals and all kinds of

beautiful things there’s so much benefit

that comes from doing an activity even

just coloring in a coloring book maybe

it’s doing something muse

Weight Loss Tips

goal or creative maybe you’re the

building type and you actually want to

get out in the shop and do metalworking

or sculpting or you know the whole

the idea here is just that it could be

anything and so I encourage you to

really ask yourself you know what

the creative thing would I have fun doing

and remember that it’s not about

creating amazing works of art it’s about

doing something for yourself and what

you’ll find is that when you’re doing

something just for your own benefit.,