Veggie Blog

The original version of this article introduced Weight Loss – I’ll Show You How: Using the Tools of Kundalini Yoga and Meditation by Joanne Baker. The book links Kundalini yoga, breathing, meditation and eating habits to weight management. Its emphasis on changing routines, rather than chasing a dramatic short-term result, may interest readers who enjoy the reflective side of yoga.

What does Joanne Baker’s book propose?

The historical description outlines Kundalini exercises, breathing practices, meditations, mantras and practical dietary suggestions, together with lists of habits the author regards as helpful or unhelpful. It also makes bold claims about the glandular system, metabolism and weight loss. Those are the book’s promotional claims, not established medical facts. Yoga cannot guarantee that everyone will lose weight or prevent future weight gain.

What does the research say about yoga and weight?

According to the NCCIH summary of yoga research, some studies suggest yoga may contribute to modest weight reduction, particularly when it helps people become more physically active and develop sustainable eating habits. The evidence does not support a promise that breathing exercises alone will change someone’s hormones or reliably produce weight loss.

Body weight is influenced by many factors, including health conditions, medication, sleep, food environments and individual biology. The World Health Organization recommends individualized, long-term care rather than one-size-fits-all solutions. A yoga book can contribute to a routine, but it is not a replacement for nutrition support or medical treatment when these are needed.

A practical, gentler approach

Instead of treating yoga as a test of willpower, begin with sessions that suit your mobility and experience. Combine them with enjoyable movement, nutritious meals and adequate rest. It may also help to notice whether stress changes your eating habits, without turning every meal into a judgment about yourself.

Can you still buy the original book?

I could confirm that the title and its earlier Kindle edition exist, but not that the original edition is currently purchasable. As with any weight-loss book, assess its specific claims critically.

Book: Weight Loss – I’ll Show You How by Joanne Baker
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Natural weight loss: eat right, keep moving

Eat right, keep moving.

You have probably read everything you need to know about how to avoid becoming overweight. The advice is simple to follow, but it is not easy for many people: around four in ten adults in the United States now have obesity, according to the CDC.

Of course, once we are overweight, we usually want to lose weight for a number of reasons, some to do with health, others with looks.

It is never too late to start. But the truth is that it is much easier to prevent putting on pounds than to try to lose them later on. And if there is one thing we all know, it is that weight gain is likely to happen if we do not take steps to stop it.

Health experts say that most people who lose weight tend to regain it. They go back to their old eating habits, even after they have learned to enjoy healthier eating, and they return to sedentary ways, even though they enjoy exercising.

But despite the forces that promote weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social acceptance.

In fact, some health experts argue that the case against excess weight is more than cosmetic. They say it takes a heavy toll on people’s physical health.

The way to losing weight naturally

The nuts and bolts of eating right and maintaining a healthy weight are not all that complicated. Most people already know pretty well what is best, so natural weight loss is mostly a matter of putting that knowledge into practice.

A sensible way to lose weight is to stick to a diet that is rich in complex carbohydrates such as whole grains, beans and vegetables, high in fiber, moderate in protein, and low in saturated fat and added sugar.

A complex carbohydrate is a baked potato. Fat is the sour cream and butter you should not pile on it. Fiber is vegetables. Fat is the oil you should not fry them in. Protein is a serving of beans, lentils or lean meat. Fat is the gravy you should not pour over it.

Health experts also point out that dietary fat is a very concentrated source of calories. In addition, when you eat excess calories from fat, your body stores them as body fat more efficiently than excess calories from other sources.

On the other hand, it helps to avoid the so-called “fat-free” trap. Manufacturers keep coming out with low-fat or fat-free versions of their best-selling foods, but Americans keep getting fatter anyway.

One of the big delusions of the 1990s was that no fat meant non-fattening. The truth is that you often get just as many calories from the no-fat version, even if the calories are not coming from fat.

The label fat-free can become a trap if you start to think you can eat larger portions of foods that are advertised that way.

What is more, it is a good idea to answer hunger with healthy snacks. Some experts suggest spacing meals and snacks through the day, for example a nutritious snack between lunch and dinner, if that helps you avoid getting too hungry.

When you feel the urge to snack, a healthy choice such as a slice of whole-grain toast is a better alternative. Skipping meals and then snacking on whatever is at hand usually makes it harder to control your eating habits and your weight.

Remember, if you wish to lose weight naturally, you have to keep track of everything you eat and everything you do. Natural weight loss means that you do not have to use special gadgets or aids just to lose weight.

Losing weight naturally is a journey, not a fad. It takes a lot of determination and self-control to reach and keep a healthy weight.

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Ginger is a familiar kitchen spice, and it is also one of the most popular herbal remedies in the world. The old version of this post called ginger a “vitamin,” said it can heal athlete’s foot and eliminate menstrual cramps completely, and claimed that it is one of the best vitamins around. Ginger is not a vitamin, and those claims are not supported. Here is what is known, and how to buy and store the fresh root.

What is ginger?

The National Center for Complementary and Integrative Health (NCCIH) says ginger is native to the warm parts of Asia and is now grown in parts of South America, Africa and the Middle East. What we call the root is its rhizome, an underground stem, which is used in food and for health purposes. The old post said that it is a stem and not a root, and that is right. Ginger has been used in folk medicine since ancient times, traditionally for conditions such as asthma, flu, indigestion and stomach discomfort.

Does ginger help with nausea?

This is the use with the best support. NCCIH says research shows that ginger may be helpful for nausea and vomiting associated with pregnancy, but most studies of ginger for motion sickness have not shown it to be helpful. It is uncertain whether ginger helps with nausea after chemotherapy or surgery. Most studies tested dietary supplements and not foods such as ginger ale or ginger tea. The old post praised flat ginger ale and crackers for an upset stomach, but I found no solid evidence for that. Read the NCCIH page on ginger.

What about pain and cramps?

NCCIH says research suggests that ginger supplements might help reduce the severity of menstrual cramps, and might help symptoms of knee osteoarthritis, although much of that research has been of poor quality. Ginger applied to the skin has not been shown to help knee osteoarthritis. That is far from the old claims that it relieves rheumatoid arthritis, eliminates cramps completely, or prevents ailments from colds to athlete’s foot. I found no reliable evidence for those.

Is ginger safe?

NCCIH says ginger has been used safely in many research studies, but it can cause side effects such as abdominal discomfort, heartburn, diarrhea, and mouth and throat irritation when taken by mouth. If you take any medicine, talk with your health care provider before using ginger or any herbal product, because some herbs and medicines interact in harmful ways. Ginger supplements during pregnancy may be safe, but you should consult your provider first, and little is known about safety while breastfeeding. Like other supplements, ginger products are not approved by the FDA before they are sold. For general rules, see our guide to choosing and using supplements wisely. Our post on vitamin supplements for vegetarians explains how to think about herbal and vitamin products.

How do you buy and store fresh ginger?

According to Iowa State University Extension, whether young or mature, the rhizome should be firm and have light brown skin. Ginger harvested in the fall is called mature ginger, and it has a tougher skin and is more pungent and fibrous. Fresh, unpeeled ginger keeps on the counter for one to two weeks, but it is better kept in an airtight bag in the refrigerator’s crisper drawer, where it stays fresh for four to six weeks. Throw it away if you see mold, softness or an off smell. You can freeze it for longer storage. The old post’s tip about weight, that it should feel heavy for its size, is common advice but I could not confirm it.

How can you cook with it?

Ginger is used in sweet and savory dishes. Grate it into stir-fries, soups and curries, steep slices in hot water for a tea, or bake it into cookies and breads. Our recipe collection of high-protein vegetarian meals includes a red lentil curry and a tempeh stir-fry that use fresh ginger. Treat ginger as a flavor and food first. If you want to take it as a supplement for a health reason, talk to your doctor. Learn more about storage in the Iowa State University Extension guide.

Many of us live as if we were in a cage. We were built to move, but our days are spent going from bed to breakfast table, to the car seat, the office chair, the restaurant booth and the living room couch, and back to bed. Health experts believe that weight gain is caused as much by a lack of activity as by eating too much, so it makes sense to bring movement back into the day.

Is exercise enough on its own?

Not usually. If you exercise but do not change what you eat, you may be able to prevent weight gain, or lose a few pounds for a while, but it is hard to keep that up, and a walk around the block will not cancel out a daily donut. Activity works best as part of an overall plan that includes healthy eating. The good news is that the more regularly you move, the easier it is to keep your weight steady once you have lost some. Regular activity is also good for your heart, bones, mood and sleep. Adults need at least 150 minutes of moderate activity a week, and two days of muscle-strengthening activity, according to the CDC.

How can you get the exercise you need?

Here are four ways that fit into a normal day.

1. Get enough sleep. Good sleep habits support exercise. If you are exhausted during the day, you are less likely to feel like moving, and people who are short of sleep often reach for food to make up for the rest they have missed. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging.

2. Walk the walk. Walking is one of the easiest kinds of exercise, and for many people it is enough to start with. Build up gradually to at least 30 minutes of brisk walking, five times a week, which adds up to the 150 minutes. Brisk walks have health and mood benefits that are well worth the time. Our post on five easy ways to get moving has more ideas.

3. Use the treadmill when the weather is bad. If you have a treadmill or an exercise bike at home, or at the gym, put on your favorite show and walk or cycle while you watch. Most of us watch television anyway, and indoor equipment lets you turn a sedentary hour into an active one. You do not need a treadmill, though: marching in place, climbing stairs or following an exercise video also works.

4. Seize the time. Lack of time is the excuse we use most. A simple rule is to get as much activity as you can fit in without letting it take over your work or family life. Ten minutes three times a day counts. Park a bit farther from the entrance, get off the bus a stop early, take the stairs, do a few stretches at your desk, and walk while you talk on the phone. See also our list of everyday activities that count as moderate exercise.

How do you stay motivated?

Remind yourself that every bit of activity helps to prevent many health problems, and that looking after your health is a gift to your family as well as yourself. Choose things that you enjoy, such as dancing, gardening or a walk with a friend, and keep a record of what you do. If you have a medical condition or have not been active for a long time, check with your doctor and build up slowly.

Put together, your plan should combine moving more with a balanced way of eating. Read our guide to lifetime fitness for ideas on turning this into a habit.

Weight Loss Plan: The Goal to Go For

Since excess weight puts you at risk of many health problems, you may want to try a weight loss plan to help avoid those risks and prevent disease.

But what should your long-term goal be? And what short-term goals should you set to help you get there? You have a better chance of reaching your goals if you make sure from the beginning that your weight loss plan is sensible and reasonable.

Here are some guidelines from the experts on choosing weight loss plans and goals.

1. Be realistic

Most people’s long-term weight loss plans are more ambitious than they need to be.

For example, if you weigh 170 pounds and your long-term goal is to weigh 120, even though you have not weighed 120 since you were 16 and you are now 45, that is not a realistic weight loss goal.

Your body mass index, or BMI, is a useful guide to whether you need to lose weight. The healthy BMI range, according to the National Institutes of Health, is between 18.5 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. A BMI of 30 or above is in the obesity range. BMI is only a rough guide, so ask your doctor what range is right for you.

From this point of view, you need a realistic target weight that brings you into a healthy BMI range for your height.

2. Set healthy objectives

Losing weight for the sake of vanity is psychologically less helpful than losing weight to improve your health.

You have made a big step forward if you choose a weight loss plan that includes exercise and eating right, so that you feel better and have more energy to do something positive in your life.

3. Focus on doing, not losing

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. That makes for a sensible weight loss plan.

Keep in mind that your weight over a week or two is not fully in your control, but your behaviour is.

4. Build up step by step

Short-term goals should not be pie-in-the-sky. This means that if you have never exercised at all, your first goal for this week could be to find three different one-mile routes that you can walk next week.

5. Keep up the self-encouragement

An all-or-nothing attitude only sets you up to fail. Learn to judge your efforts fairly and objectively. If you miss some of your goals, simply look ahead to next week. You do not need a perfect record.

After all, self-encouragement should be part of your weight loss plan. Otherwise, you may end up giving up.

6. Use measurable goals

Saying that you are going to be more active this month, or that you will really get serious this week, is not a goal you can measure and should not be part of your weight loss plan.

This is one reason why you should build habits into your weight loss process and focus on them. You should be able to count the minutes of exercise you do in order to succeed with your plan.

The bottom line is that many people make weight loss plans that remain just that, a plan. They have to put the plan into action by setting goals that motivate them to succeed.