Weight Loss Retreat Program Transition
Transitioning from the Healthy Weight Program
Having spent time on a restricted calorie dietary program, it is important that you transition back to your home life in a balanced way. During the program you consumed a nutrient-rich diet consisting ofprimarily fruits, legumes and non-starchy vegetables with smaller amounts of whole grains and minimal oil. Dairy products, sugar, refined foods and animal proteins were completely eliminated from your diet. The Healthy Weight Program foods contain lots of fiber, vitamins and minerals allowing you to feel full and satisfied, while being light and easy to digest and boosting your metabolism and energy levels. The Healthy Weight Cooking Class/Demonstrationand your program information pack has given you practical know-how to make healthful changes to your everyday diet. It is recommended that you continue to apply these principles to your post-program diet to help you achieve and maintain your body’s ideal weight.
Keys to a Healthy Diet
- Favor foods in their whole form
- Include fresh vegetable juices and fruit and vegetable smoothies in your diet everyday
- Increase your daily consumption of fresh vegetables
- Drink herbal teas such as ginger tea.
- Drink plenty of water, when you feel hungry in between meals, drink a glass of water and wait 10 minutes to see if you were actually thirsty instead.
- Eat three meals per day with limited healthy snacking (only if actually hungry, not bored!)
- Choose organic plant sources of protein (legumes, beans, nuts, seeds) and fish
- Reduce your consumption of animal protein (meat, eggs, chicken)
- Use only minimal amounts of fat in your food preparation
- Eliminate white sugar, white flour and processed, pre-packaged foods
- Watch caffeine consumption (the less the better, green tea is ok)
- Limit/eliminate alcohol intake
- Eliminate refined or hydrogenated oils and replace them with small amounts of ghee, cold pressed oils such as coconut, sesame, sunflower and olive oil
We recommend a few key supplements and teas for you to take after you complete your Healthy Weight Program:
- green tea or green tea extract to stimulate metabolism and help reduce blood cholesterol levels
- ginger tea to aid digestion and circulation
- moringa super herb, rich in numerous nutrients and antioxidants
- probiotics, to keep a healthy balance of friendly intestinal bacteria
- psyllium husk is a good source of fiber that promotes proper elimination with the added benefit of helping you to feel full between meals
- reishi mushroom tea to balance blood sugar levels and promote weight loss
- spirulina, a complete food and known as a super food, rich in protein, a good source of energy
- wheatgrass/gotu kola juice or supplement, pure sun energy in the form of liquid chlorophyll
Exercise is an essential part of any weight loss and healthy lifestyle program.To lose weight you need to burn up more calories than you consume andexercise is crucial in maintaining a healthy weight over the long term.
During your Healthy Weight Program you experienced a number of different approaches to exercise from fit ball classes to yoga, from walking/jogging to using resistance (weights). Some of these exercises are easy for you to practice at home, however, you may benefit from the motivation and guidance of a fitness instructor or yoga teacher on a weekly basis.
We recommend that you aim to do at least 30 minutes of moderate intensity exercise should every day, for example, brisk walking or cycling for 30 minutes at a time. If you are really pressed for time you can even break your daily exercise into two 15-minute sessions.
The more active you are the more calories you will burn, even doing the housework counts as activity.
As you build more muscle, your metabolism will increase helping your body to burn more calories per day, your body will also improve in tone and shape. Remember, exercise makes you feel good too; it releases hormones known as endorphins that induce feelings of euphoria, it also increases your energy levels and improves sleep quality. Regular exercise is vital for your overall wellbeing helping you to manage not only your weight but also your blood sugar, cholesterol and blood pressure thereby preventing major health problems such as cardiovascular disease, stroke and type 2 diabetes.
For a Healthy Colon
For those of you that had colon hydrotherapy sessions as part of your program, it is imperative that you take high quality probiotics for one month after finishing the program. When cleansing you often stir up toxins and or pathogenic microbes for which you need the beneficial flora to fight them. In other words, your immune system may be at a low and needs support. This will ensure that the correct bacterial environment of the colon is maintained. The level of friendly bacteria in the colon over unfriendly, which you should have cleared out during the colon hydrotherapy sessions, will directly affect your immunity. It is a gift to get clean and then a bonus and necessity to repopulate with friendly bacteria. Healthy juices, probiotics, kefir, both water and coconut, fermented soy like tempeh or natto, fermented vegetables are all great probiotic sources. Simplest is to buy a healthy probiotic in your health store. If you can get kefir grains and make kefir water then you will feel a noticeable difference.
Please, take note of this for your health.
An Ayurvedic medicine, made from three fruits, is a very good supplement to take following a colon cleansing program. It is a rejuvenative for the digestive system, and specifically the colon. Long term use of triphala increases all vitamin absorption, especially vitamin C and B vitamins. Triphala also has strong anti-viral and anti-bacterial effects.
As the body digests and metabolizes, it produces wastes that are eliminated through the urinary tract, GI tract, and through the skin or sebaceous glands. The waste products of these channels are the urine, stool, and sweat. It is important that all three are working and eliminating on a daily basis.
If you are not passing stool on a daily basis, or the bowel movements are not complete, you can consider yourself constipated. This problem needs to be addressed, because when the stool stays in the system too long, toxins can be reabsorbed, and the waste products can ferment in the colon.
If you are taking spices and have modified your diet and still experience constipation, there are a few remedies to consider:
Triphala is rejuvenative to the colon, meaning that it helps to promote and correct its functioning. It is especially powerful when used to correct absorption problems. It can have a laxative effect, although it may not if you experience dryness in the colon. Take 1-2 teaspoons at night before bed.
Castor Oil is a gentle purgative, and is very good for its laxative effects. As a laxative, the dose of oil needed will depend on the person. 1-2 tablespoons can be used in the evening, or in the morning before consuming any food. Follow with one cup of warm water. If one tablespoon does not work after three nights, increase to two tablespoons.
Psyllium Husk is a bulk fiber that can have a laxative effect when taken in the correct way. Psyllium is a mucolodge, and helps to promote the correct environment in the intestinal tract. It will help to scrape toxins from the GI tract. Take one tablespoon of psyllium before dinner or lunch. Give the psyllium 20 minutes to digest before eating.
Flax seeds can be infused in water and drunk each night before sleep as a laxative. For use as a bulk laxative one tablespoon can be ground and taken as a powder twice per day. As a general digestive the crushed seeds can be infused in water over night and drunk cold the next morning before breakfast. Flax Seed oil is also good for constipation; take one tablespoon before bedtime.
By following these guidelines you will be able to transition successfully from your detox program into a regular routine and will have in place the foundations for a healthy, nutritious, balanced diet.
To encourage and support you further in your journey toward greater health and wellbeing we have created the Samahita Retreat Healthy Cookbook that is full of delicious and nutritious recipes for you to try. To order your copy contact ourÂ Lifestyle Shop