1. The Yoga of Weight Loss: Lesson 1 The YOGA OF WEIGHT LOSS 7 Week Metabolic Recalibration & Weight Management Program Lesson One: Introduction, Overview & Kick-off

2. The Yoga of Weight Loss: Lesson 1 The Schedule Week One: Overview & Kick-off Practical Lesson: Hot water Week Two: Basic Ayurvedic Concepts Practical Lesson: Changing Habits Week Three: Ama & Agni Practical Lesson: Understanding our Gut Week Four: Eating for our own Dosha Type Practical Lesson: Recipes and cooking Week Five: Yoga & Exercise Practical Lesson: Home Yoga Practice Week 6: The Importance of Spices Practical Lesson: Making your own Spice Mix Week 7: Daily & Seasonal Routines Practical Lesson: Designing your Personalized Maintenance Program

3. The Yoga of Weight Loss: Lesson 1 Welcome : How this program is different In almost every weight loss program, there is a missing component; REAL understanding of who YOU are, why YOU eat what you eat when you’re STRESSED and how those foods interact with your UNIQUE physiology. Ayurveda helps us understand our own specific tendencies (Samskaras) which are based on our unique body and mind combination (doshas). These tendencies are inherent to our dosha; they predefine our daily habits and outline the actions we take or foods we consume when we are stressed. Food can heal and can hurt. It provides feedback when we consume foods we consider to be pleasurable in the way of illness, fatigue and weight gain. As with Yoga and Ayurveda, the core of this program is the understanding of our own self referral – knowledge of ones self.

4. The Yoga of Weight Loss: Lesson 1 Self Referral? What is it and How does it work? We all eat emotionally - some of us crave food that is creamy and sweet, others reach for spicy and acidic food, still others may reach for dry and crunchy/salty. When we are stressed, we tend to consume (and in many cases, over-consume) food which triggers our pleasure centers in the brain, causing us to feel less stressed. Food helps to release dopamine in our brain, making us feel pleased and rewarded. We all respond to the flavor of food, rather than the effect after we’ve eaten it. Sure, that steak may look enticing and taste amazing, but if you suffer from hyperacidity or indigestion, your body is telling you something, and it’s NOT “Reach for the antacid”! Beware! The more we rely on foods to deal with our stress, the more we rely on the release of dopamine in our brain. This makes it very difficult for us to try to change our eating patterns.

5. The Yoga of Weight Loss: Lesson 1 The Yoga of Weight Loss The ideal approach to weight management is a Yogic approach!  We are all different sizes and shapes, which constitute your unique physiology  Our approach gives you fundamental tools to change your patterns, not just your diet  Consider that we all have different nutritional needs and metabolic abilities  Moderation is the name of the game  No falling off the wagon if you follow the 80/20 rule  Weight gain and weight loss both take time: PPP –patience, practice, and persistence  Follow exercise patterns that are consistent with your ability to perform then without unnecessary injury  Follow your own “fullness” meter, rather than counting calories  Food is not your enemy  Work on your samskaras  Move at the speed of your own nature

6. The Yoga of Weight Loss: Lesson 1 2 2 1 1 3 3 4 4 Why Do We Gain Weight? Food allows us to cope easily with stress, but over use of foods can result in various physiological imbalances— from an increase in toxins to weight gain. This bad habit involves a four step process: Step 1: Initially, we use food to cope with our stress in small ways. If chocolate is what we like, we might take only a square or two. However, the more stressed we become, the more chocolate we need. Step 2: Even though we recognize that eating a chocolate bar every day isn’t good for us, we justify it because its allowing us to better cope with stress, and allowing us to not be so emotional. Step 3: We spend more time consuming poor food choices than healthy ones. Lunch looks like a who’s who of consumer packaged goods. Step 4: It’s a simple equation: Stress + Poor Food Choices + Repetition = WEIGHT GAIN The longer we eat food we know is bad for us, the harder it is to give it up.

7. The Yoga of Weight Loss: Lesson 1 Friday Morning Bagels at Interbrand :: obligatory eating

8. The Yoga of Weight Loss: Lesson 1 A quick note about my own Journey through Ayurveda

9. The Yoga of Weight Loss: Lesson 1 My Client Cailyn

10. The Yoga of Weight Loss: Lesson 1 Our objectives for the next 7 weeks  Removing certain foods from our diet in order to allow our metabolism to recalibrate  Detoxify our body using foods and Ayurvedic techniques which are easy to follow  Learn to listen to our body  Better understand our stress level, what we are currently doing to manage it, and how it impacts our journey  Food & Activity journaling – gaining a much clearer idea of how foods affect our health  Learn about the Ayurvedic and Yogic approach to eating and weight maintenance  Embrace and increase our yoga practice  Bring our physiology back into balance and reduce our weight & body mass  Create a seasonal program to maintain weight throughout the year and throughout our life

11. The Yoga of Weight Loss: Lesson 1 When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need. ~Ayurvedic Proverb

12. The Yoga of Weight Loss: Lesson 1 Detoxification and Purification Ama is the food residue which is left in our digestive system. Ama is a form of toxin, and can accumulate when we are making poor food choices, consuming foods right before bed and if we are not fully masticating our foods. Basically, Ama is food that has not been fully broken down into the finest molecules of protein, carbohydrates, and fats. Instead, these large complex molecules are absorbed from the gut into the bloodstream where they circulate into the tissues, becoming lodged in the tiny capillaries, or in the spaces between or within cells or cell membranes. These tiny blockages build up over time and can cause impaired cellular activity, slowed metabolism, and weight gain, reduced circulation, stiffness, aging, and if the immune system becomes involved, inflammation and pain may result (such as in arthritis and various autoimmune diseases). When we remove Ama from our system, we are able to have a balanced digestive system (the root of our physical health) and enjoy a healthy and appropriate weight for many years.

13. The Yoga of Weight Loss: Lesson 1 Overview: What to Expect on the program Although there are no “typical” symptoms, because we are all different, you may experience:  Headache (mild to moderate)  Acne (mild to moderate)  Lethargy or low energy  Loose stool/diarrhea  Irritably  Flu-like symptoms  Fatigue If symptoms persist for more than 10 days, let us know! Benefits of following this program are  Weight loss & reduction in body mass  Stronger digestion  Better elimination process  Clearer skin  Stronger nails  More energy and stamina  Clearer mind and thinking ability  Deeper focusing ability  Reduction in Joint pain  Improved temperament

14. The Yoga of Weight Loss: Lesson 1 Understanding your fullness level :: Preventing overeating Level 0 Ravenous Level 1 ¼ Hungry Level 2 ½ Full Level 3 2/3 Full Level 4 Stuffed

15. The Yoga of Weight Loss: Lesson 1 Staying active is half the battle Physical activity greatly increases our ability to manage weight efficiently and remove toxins from our body. The key is to find an exercise which benefits our health without injury.  Start slowly with activities that you can do – this will allow you to understand what your limits are, without injury.  Be active at least 4 times per week, and choose programs in which you are sweating but not straining.  Make notes and track your progress. If you cycle, walk, run, jog, or even swim, there are applications and programs that can track your progress, and even allow you to post your progress on social media for an extra helping of encouragement from your friends.  Stretching is key to preventing injury! Take at least two yoga classes each week to help you become more flexible and avoid injury. Yoga also helps to remove toxins form the body.  Do an activity that’s comfortable for you!

16. The Yoga of Weight Loss: Lesson 1 Test Results :: What’s Your Dosha?

17. The Yoga of Weight Loss: Lesson 1 Vata Body Type Vatas are very ethereal and inspiring. Foods which increase Vata are: Dried nuts, salads, uncooked grains & sugar Foods which Balance Vata are: Cooked root vegetables, nuts and foods which have been “well oiled”

18. The Yoga of Weight Loss: Lesson 1 Pitta Body Type Pittas are very driven and intense Foods which increase Pitta are: Alcohol, red meat, spicy & acidic food Foods which pacify Pitta are: Sweet fruits, vegetables high in water content, & cooked grains

19. The Yoga of Weight Loss: Lesson 1 Kapha Body Type Kaphas are very loving & grounded Foods which increase Kapha are: Dairy, wheat, red meat, fried food & sugar Foods which pacify Kapha are: Leafy green vegetables, & dry & light grains

20. The Yoga of Weight Loss: Lesson 1 Practical Lesson: Hot Water

21. The Yoga of Weight Loss: Lesson 1 Notes for Deacon Awareness !! Identify what foods are causing you an imbalance: Food Journaling Essence of Ayurveda is to remove the causative factors Remove packaged foods, etc – ask the group which foods they should remove Why, when you know this food isn’t good for you, do you eat it? (Nature of food addiction) Give bagel example from Interbrand (Social/stress/ Etc) Setting up the eating patterns for the day – Do you really need to eat?