Great Advice for Weight Loss

To lose weight in a healthy manner and keep it off for life, you need to work hard and work smart. I want to share Livestrong.com's advice for weightloss. Four lifestyle modifications are useful -- the meal replacement strategy, meal timing, aerobic exercise and anaerobic exercise. Your weight loss program will not work over the long term if it is a one-shot project. It must be a permanent lifestyle change.

The Weight Loss Equation

There is no magic to weight loss, asserts Vanderbilt University. Weight loss occurs when you burn more calories than you take in by eating. Your body burns calories in three ways -- by exercise, by heat generation and by performing basic metabolic functions, such as breathing. You can directly control how much you eat and how much you exercise. You can indirectly control how many calories your body uses to perform basic metabolic functions by building muscle mass.

The Meal Replacement Strategy

Pay attention to the content of the food you eat more so than the volume of food that you eat, advises Penn State Strength Fitness. This is because nutritious food usually contains fewer calories per unit of volume than unhealthy food, because a nutritious diet will ensure that the weight you lose is fat instead of muscle, and because a low-volume diet will leave you constantly hungry. Focus on gradually replacing entire categories of food with more nutritious categories. Replace sweets with fruits, for example, red meat with chicken, and french fries with rice. A great TOOL for managing your food/caloric intake is myplate on the Livestrong website.

Weight Training

Weight training is anaerobic, because it relies on short, intense bursts of energy that do not consistently raise your heart rate into the aerobics zone. Weight training can support a weight loss program by permanently raising your resting metabolic rate, according to the Valley Medical Center of Renton, Wash. A high resting metabolic rate causes your body to burn more calories 24 hours a day, simply to keep you alive. Furthermore, since many of the calories you consume will be used to repair muscle tissue that you break down during a weight training workout, fewer calories are available to be stored as fat. If you control your calorie intake and eat nutritiously, any weight gain caused by new muscle mass will be more than outweighed by the fat that you will lose.

Meal Timing

Eating six small meals a day instead of three supports a weight training program by supplying your body with just the right amount of nutrients when it needs them, according to the American Dietetic Association. Eat slowly, so that your brain will tell your stomach it's not hungry anymore in time for you to stop eating. Eat a low-fat meal high in protein immediately after a weight-training workout.

Aerobics

Aerobic exercise helps you lose weight because you increase your calorie expenditure while you exercise. Select an enjoyable activity (walking, jogging, biking, yoga, dancing, swimming) that raises your heart rate to between 60 and 80 percent of its maximum, advises the Cleveland Clinic, and perform it for 30 to 60 minutes per workout, three to seven days a week. To find your approximate maximum heart rate, subtract your age from 220.

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Berry Bliss//Jnantik Mayan Mothers Tea Recipe

When this winter season has you sick, stressed and completely not yourself this sweet, cozy tea. This warm delight is infused with Philosophie Berry Bliss Superfood + Protein Blend and effortlessly combined the healing vibrational properties of Mayan Mothers Tea.

I’m OBSESSED with this tea, especially for a mama to be. It’s made from the Mayan seed which is high in calcium, iron, fiber, and antioxidants. It’s also a top-notch coffee alternative during pregnancy, which is just what this mama needs AND it provides natural energy as opposed to a caffeine jolt.

Adding in berries, coconut milk and Philosophie Berry Bliss creates the perfect morning drink. It sweetness delights my senses and transforms my mornings so I’m ready to tackle whatever I have for the day ahead.


Gather This:

1 cup Coconut Milk

1 tsp Philosophie Berry Bliss Superfood + Protein Blend

1 tbsp Coconut Bliss Superfood Coconut Butter

1 tbsp Berry Bee Superfood Honey

1 tbsp Mayan Mothers Tea

1 handful of Organic Strawberries


Do This:

Add all ingredients to a blender and blend, warm on the stovetop, or serve chilled!


What’s your favorite Philosophie superfood winter drink? Share with me on Twitter using #PhilosophieSuperfoods or #PhilosophieLove

17 Weeks Pregnant!

This pregnancy has been quite the ride! Finally, I've reached a new level on this journey where I’m getting back into my groove (with modifications ☺). I'm reminding myself to listen to every part of my body and bring in all the good energy for this little one growing inside me. All the challenges faced, all the pain, aches, sickness, aversions have reminded me how this little life I’m creating is truly magical. 

I took the time in the video below to share how I’m feeling at 17 weeks, my pregnancy up until this point and answer all the questions you had. Enjoy!

Find my previous pregnancy videos and other videos on my YouTube!

Berry Beet Toast Recipe

Happy Toast Tuesday, tribe!

For this week’s sweet treat, I dreamt up my favorite pink hue on gluten-free bread because that’s all that’s been on my mind these days. This magical creation is loaded with raspberries, beet hummus, and Philosophie superfoods! I used the Green Dream Superfood + Protein Blend together with sweet + tart flavors of berries and beet for a beautiful flavor combination.

Beets are high in Vitamin-C, which I cannot stress enough during this time of the year. I also encourage you to drizzle on some Berry Bee Honey because of its immune boosting properties. I’m giving my boys a bit of it every morning to keep the cold away!

Thanks to the beautiful, Kara Elise and her amazing TOAST cookbook for the constant #ToastTuesday inspo. I love throwing my Philosophie touch and creating recipes like this Berry Beet Toast for all of you to enjoy as much as I did.


Gather This:

2 tbsp Beet Hummus (recipe here or you can find it at Whole Foods or Trader Joe’s)

A handful of raspberries

1 tsp Green Dream Superfood + Protein Blend

¼ cup sprouts

One slice gluten-free bread (toasted)

Optional drizzle of Philosophie Berry Bee Honey


Do This:

Toast bread to your perfect texture. Next, spread the Beet Hummus and sprinkle raspberries, pea sprouts, Green Dream Superfood + Protein Blend, and a drizzle of Berry Bee Honey. Enjoy!


How are you celebrating this beautiful #ToastTuesday? Share your favorite Philosophie infused toasts on Facebook using #PhilosophieSuperfoods or #MakeEverySuperfoodASuperfood.

Heart of the Week: Magnesium/Salt Baths

We never have a true winter in LA, but nights get colder and sickness seems to go around so we know it’s winter. I love this season. I love snuggling with Kai + Leo in the early mornings or wrapping myself up in my blanket and sneaking in kisses from Adi. Most of all, I love being able to take the time to care for my own SELF. This pregnancy has been rough and because of it I’ve made self care and healing rituals a must. My favorite is a classic bath soak.

When I prepare to draw a bath, I like to create a calm environment and light candles, maybe play some soothing music, and prep my mind + soul. Sometimes I start with a meditation before and light Palo Santo or I’ll do a quicky yoga flow. Whatever makes your body feel good and relaxed!

In the bath, I use Philosophie Chrysalis Detox Bath Soak which works to open up your skin and draw out toxins, and sometimes I drop my favorite essential oils for calming aromas. I’ve also been obsessed with Naturally Vitality Calm which is loaded with magnesium. They make bath soak products or drinks if you’re in the mood for something to sip on while you cleanse.

Magnesium not only induces calmness, but helps improve skin hydration and decrease inflammation. It can also ease joint pain or muscle aches. This is so needed during a prenancy!


Magnesium Bath Recipe:

1-2 cups of Magnesium (I use Naturally Vitality Calm)

1/2 cup Chrysalis Detox Bath Soak

10-15 drops of essential oil of choice

Photo thanks to Nicole De Khors

How do you de-stress after a long day? Share your favorite self care rituals on Twitter using #PhilosophieLove or #MyPhilosophie

Getting My Protein Fix w/ Orgain

While this post is sponsored by Orgain, these are 100% my opinions!


I’m beginning a magical 2018 with an intention to reconnect and reimagine all aspects of life. As a mama of two boys and a baby girl on the way, a wife, a friend, an entrepreneur I’m making it a point to practice self care and embrace challenges + opportunities that are coming my way. The only way I can reach the goals I set for myself is starting with a well-balanced diet. I love finding different ways to get my daily source of protein, vitamins, fruits and veggies. It’s such a win when I can find it from one convenient source. Orgain’s organic nutritional shakes are an easy shake on-the-go loaded with 16g of grass-fed protein, organic fruits + veggies, and 21 vitamins and minerals.  


What I love most about this product is how beautifully it mixes with my Philosophie smoothies + lattes. It acts as a great base for my morning matcha, which is loaded with super filling protein (thanks to Orgain), nourishing fats from superfood coconut butters and an extra sweet boost from our raw, organic green dream honey. I’m energized and my body works on building lean muscle. It also supports healthy weight management. A huge plus, am I right?!


Other times, I use it as a water substitute in my smoothies. I’m a big fan of thick + creamy smoothies and using Orgain creates this perfect consistency every time. Kai and Leo love the taste of smoothie bowls with Orgain because it’s a little extra sweet, a lot more nourishing and fills their little bodies with quality ingredients I can trust!


I get so excited when I find a product that synergizes so well with Philosophie superfoods that I want to share it! Orgain is hosting a New Year’s renewal getaway sweepstakes for two valued at $5,000! One winner will create a custom getaway for two. AMAZING! You decide where. Orgain pays. Visit Orgain.com/renew for all the details.


What do you love to combine with Philosophie superfoods and Orgain for a little extra boost? Share your favorite combos on Instagram using #PhilosophieSuperfoods or #NewYearRenewYou and #GetPickyWithYourProtein!

Sophie’s Favorite LA Yoga Studios

It’s the second week of 2018 and I’m feeling super energized. Who else is with me?! It’s time to get back into your F L O W. Now in my second trimester, I’m ready to get back at it and keep my body moving. There’s no better way to kick off your fit goals for the year than to start on the mat.

While I also love getting a good flow in at home where I can really zen out, I give it my all in a studio. Practicing at a studio allows me to challenge myself and reach new limits. When I’m at a studio, I feel support from our beautiful community and am constantly inspired by the teachers + energy in the room.

After a yummy yoga flow treat yourself to a superfood smoothie loaded with Philosophie Superfood + Protein Blends!

 

Here are a few of my favorite local LA yoga studios:

Hot 8 Yoga: Beverly Hills + Santa Monica

I love to go to this studio to get my sweat on! This is my go-to studio when I want to reach max energy levels and obtain full efficiency. The heat helps you get into poses quickly and safely, plus the increase of sweat is a great toxin flush. I really enjoy their Yoga Barre class because it combines yoga, barre, body sculpting and non-impact cardio for an full body workout.


Love Yoga: Venice

Stepping into this studio instantly transports me into a focused, vibrant headspace. The teachers are fantastic and encourage a perspective-shifting dialogue. The classes here extend far beyond the mat with a packed schedule full of yoga, workshops and retreats. I recently taught a HIIT Vinyasa Flow at this studio, which will not be my last! I also highly recommend classes taught by Miki Ash and Jana Roemer.


Yoga Collective: Venice

This funky studio in the heart of Venice reflects the city’s playful spirit and offers strength-building classes often set to fun music. The teachers here guide flows rooted in ashtanga and Iyengar. In a normal class you’ll find yourself mat to mat in a very warm room so come prepared with an open mind, full heart and a large water bottle. 


Power Yoga: Santa Monica

This studio holds a special place in my heart as it was the first place I practiced yoga when I moved to LA. The founder of this beautiful studio, Bryan Kest started it to offer space for people to explore their freedom, discovery and creative expression. The teachers here are incredible and I can guarantee you’ll leave feeling invigorated and confident!


SoulPlay Yoga: Culver City

I can’t list my LA favorite yoga studios without mentioning this fun, playful studio! This one is such a gem. For one, it offers the most wonderful children’s yoga class that both Kai and Leo attend weekly. This class encourages their imagination while also building their small muscles, mental awareness and focus. Bonus, this studio also offers pre- and post-natal classes for expectant and new mamas.


What are some of your favorite yoga studios in your hometown? Share with me on Facebook using #PhilosophieLove or #MyPhilosophie



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