Diet, Calories & Portion Control

Most people are overweight or obese due to diets providing more calories than their bodies need to maintain a healthy weight. With foods available 24/7 in many countries or while on vacation, it is easy to add a few extra pounds.

Adding a few extra pounds is not inevitable. It is due to a lack of understanding how easy it is to gain weight compared to losing weight.

While most people can lose weight on any diet, the secret is keeping the weight from coming back. Replacing a 3,000 calories high carb diet with a 3,000 calories low carb diet will not produce the miraculous weight loss some diet claim.

Too lose weight and keep it off on any diet requires controlling calories. Controlling calories requires limiting portion size.

Supersized portions usually results in supersized people.

In this video:

• Diet versus dieting. 00:41
• Diet and calories. 3:29
• Can you eat foods you love and lose weight? 9:07
• Eating more food and less calories. 14:22

Understand And Using Nutrition Facts Labels

Nutrition Facts labels are used in many countries around the world. The labels are controlled by the Food and Drug Administration (FDA) and required on most processed foods. This video shares how to use nutrition labels and the differences between the 2006 and 2016 labels.

In this video:

• Why you should use nutrition labels. 1:59
• Differences between 2006 & 2016 labels. 4:13
• Who determines what nutrition information is included? 7:32
• Manipulating serving sizes and nutrition information. 8:32
• The consumers need to know. 12:31

Wax Paper vs. Parchment Paper

Many many decades wax paper was used for home cooking and baking. Higher cost parchment paper was primarily used by professional chefs and balers.

Today, rolls and sheets of parchment paper are available in most stores or can be ordered online.

Both have advantages and disadvantages. One disadvantage is the higher cost of parchment paper. But unlike wax paper, parchment paper can be reused for some applications like baking cookies.

In fact, many brands of wax paper now come with a warning to not use for high heat applications like baking cookies and cakes.

This video shares:

• What is wax paper? 00:34
• What is parchment paper? 1:07
• Wax and parchment paper differences. 1:55
• Wax paper advantages and disadvantages. 5:34
• Parchment advantages and disadvantages. 6:19

Reclining Big-Toe Hold

Reclining Big Toe Hold stretches your leg and arm muscles. This is a moderately difficult pose and can be challenging if you have limited arm and leg flexibility.

If you you do not have the flexibility to keep your leg and arm straight, use a strap. Place the soul of your foot against a strap and lift your leg, using one hand, keeping your arm and leg straight as high as comfortably possible. Your leg and arm flexibility will increase with time and practice.

Do not worry if using a strap is the only way you can do Reclining Big Toe Hold. There are many yoga poses that are beyond the limits of some people. I know from personal experience.

English Name: Reclining Big Toe Hold

Sanskrit Name: Supta Padangusthasana

Difficulty Level: 5

Start Position: Reclining on your back

Instructions:

Step 1.

Bend your right knee and curl your first two fingers of your right hand around your big toe.

Step 2.

Rest your left hand on your left leg. Straighten your right leg upward towards your head.

Step 3.

Hold the pose for several breathes or as long as it feels comfortable.

Step 4.

Release and repeat on the other side.

Physical Benefits:

  • Stretches & maintains hip flexibility
  • Stretches wrists, arms, and legs
  • Opens up the chest
  • Improves lung capacity
  • Helps pituitary and thyroid function
  • Reduces fatigue

Mental Benefits

  • Reduces stress
  • Calms the mind
  • Relieves mild anxiety & depression

Contraindications:

  • Pregnancy
  • Low back or spine injury
  • Hip or shoulder injury
  • Hand injury
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