Many of us enjoy going to Ala Moana Center or to the Kahala Mall to shop, browse the bookstores, and to meet friends for coffee. But are we overlooking them as fitness destinations as well?
The CDC has now officially recommended mall-walking as a highly effective form of physical exercise. Brisk walking of 150 minutes weekly (30 minutes 5 times a week) has been associated with reduced risk of some cancers, heart disease, diabetes, and stroke. Malls can be a great alternative to outdoor activities particularly if your neighborhood is not that walkable, or less than perfectly safe. Plus, malls are air conditioned - a great way to beat Oahu's current heat wave - and have restrooms and areas to sit and rest if needed. And even though intense exercise is not advised on Phase 1 of Ideal Protein's protocol, walking is a great way to reap all the health benefits of physical activity while you lose weight. It's best if you can walk as early as possible to beat the crowds, especially on weekends.
Eat a Phase 1 friendly meal at your house, before you go, as the mall is full of quick carb loaded junk food for you to eat! If you head to the mall full, you will be less likely to want the miserable mall junk good. Plan an afternoon at the mall with friends for some walking and talking time that is good for the soul and the body!
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Mushrooms are full of hunger-quenching fiber and that "umami" taste that gives so much satisfaction after meals.These are well-known reasons why eating mushroom can help in weight loss and maintenance. There may be another, more intriguing mechanism as well: just published in Nature Reviews are findings from China showing that extract of Ganoderma mushroom can modulate the gut microbiome, reducing obesity in mice. The mice were fed a high-fat diet, but after receiving extract from the mushroom Ganoderma lucidum, body weight and markers of inflammation and insulin resistance all decreased in the mice. Ganoderma mushrooms are available at most Asian markets, and because the taste can be described as 'tough' and 'woody', they are not often used in cooking but rather made into a tea. And of course, one other important caveat is that this study was done in mice, not human beings, so there's still more work to be done for us to fully understand how extract of Ganoderma can help reduce weight. In the meantime though, feel free to chow down on all those portabellas, shiitake, enoki, chanterelles and crimini mushrooms for all the benefits mentioned above. Read more at: http://www.nature.com/ncomms/2015/150623/ncomms8489/abs/ncomms8489.html
Do you have the courage to bring forth the treasures that are hidden within you? This is the question asked posed by author Elizabeth Gilbert in her new book, "Big Magic:Creative Living Far Beyond Fear." The aim of her book is to map out a path to what Gilbert refers to as an "amplified existence" - a life full of passion, creativity, and fulfillment. Gilbert believes that we shelter what is wonderful inside ourselves, and we can often be our own worst enemy. She states, "The universe buries strange jewels deep within us all, and then stands back to see if we can find them."
I strongly believe that this applies to many of us on a journey to physical wellness, including a weight loss journey. The beauty and creativity inside of us may be hidden under layers of fear: fear of failure, fear of rejection, fear of being misunderstood. Many of us may fear we are also too old, too sick, or just plain too tired to start the journey.
But, being successful on the journey doesn't mean we need to run from fear - we just need to create space for it. Our fear AND our bravery and creativity can peacefully coexist, argues Gilbert, in some of her best lines:
"It isn't always comfortable or easy, but it is always worth it, because if you can't learn to travel comfortably alongside your fear, then you'll never be able to go anywhere interesting. And that would be a pity, because your life is short and rare and amazing, and you want to do really interesting things while you're still here. And you have treasures hidden within you, and so do I, and so does everyone around us. And bringing those treasures to light takes work and faith and devotion, and the clock is ticking, and the world is spinning, and we simply do not have time anymore to think so small."
Read more at: http://www.health.com/health/article/0,,20943382,00.html