Weight Loss & Nutrition Counseling

Are you sick and tired of being sick and tired? It’s time to reclaim your life. Take control of your health and make the right decisions for your future.

Reclaim the life that was intended for you. Your body is your vessel own it.Its the choices that you make today that will determine the quality of life that you will have in the future.You can take your body to the next level with good nutrition. Good nutrition will allow your body to heal faster, strengthen your immune system, mental clarity, cellular regeneration, and much much more.

Think of your body as a machine that you have to take care of in order for it to work effectively and efficiently. Mind , Body, and Spirit. We just live in these things might as well take care of it. When it comes to food here is what I do… So here’s the deal… would you put in your expensive car the wrong fuel? What would happen to your car if you did not do your routine maintenance on it? “Hello…” Your body is a million times more important than a car, you should have your own personal routine to keep your body in check. Treat your body like a place that you live in, take care of it. its your responsibility. A huge problem that I see these days is with what people are putting into their body. I believe that you can easily improve your health by making simple changes like eliminating toxins and harmful chemicals from your everyday lives. Read Labels!!! Think of all those chemicals that are in foods as cumulative products, they accumulate in your body every time you put it in. Sometimes patients say to me ” but I only drink ONE Coke a day and its a Diet Coke so its good for me”… This is absolutely NOT TRUE!!! If i put a tablespoon of sugar in your gas tank it probably wouldn’t affect the car right away, but if i put a tablespoon in your gas tank everyday for 365 days what would happen to your car? Think of your body as this Master computer that is able to break down foods into its simplest form in order to derive nutrition from the food. Your body will then utilize this to regenerate. Your body was designed to eat foods from the earth, not man made chemicals and preservatives. When you put all these chemicals into your body every day they don’t just magically find their way out of your body. Your body stores toxins and chemicals that it doesn’t know how to digest in your fat cells. What do you think your fat cells do with all these toxins and chemicals? ….. They get bigger and you get inflamed. I personally don’t like using the term fat anymore, I usually say that person is inflamed. There is no quick fix to losing weight, there is just lifestyle changes. The first change I made for myself was drinking water. It was tough but for me water is the drink of choice, anything else is carefully analyzed, I read labels. Its important to know exactly what is going into your system and how your body will react to it. The second change I made was cutting the starches, no bread, white rice or pasta. I read the book “Wheat Belly” and it changed my life. The third change I made was switching to organic. I do not want to put into my body any man made chemicals or genetically altered foods. If a food is able to be on a shelf for years how can it be better for you tan the real thing? and If a food is now genetically altered how will my body understand what it is when it is broken down in my body? I always thought of my body as a master computer that is able to break down food into its simplest form, if my body cannot understand what this new genetic code food is will there be long term consequences? I don’t want to risk it. The fourth change I made was dairy. I found that when I cut dairy the bloating and inflammation in my body dramatically decreased. I do eat eggs, I stay away from anything made from milk. People always take the term being on a diet as eating less, on the contrary I eat more. I EAT MORE FOODS THAT HAVE GREAT NUTRITIONAL VALUE! Its about quality!!! This doesn’t mean that you are going to starve, this means that you are now going to be thinking about what you are putting in your mouth. I now consume a Mediterranean style diet rich in healthy fats such as fish, olive oil; colorful fruits and vegetables; and small amounts of lean meats such as skinless poultry breast. I now consume more omega-3 fatty acids from sources such as wild salmon, tuna and mackerel, walnuts, flax, Green Leafy Vegetables, omega-fortified eggs. Fish oil supplements that contain both EPA and DHA. I now consume monounsaturated fat from sources such as avocado, olive oil, and almonds. I now consume more antioxidant-rich fruits and vegetables full of vitamins C, E, and Beta-carotene. Vitamin C can be found in foods such as citrus fruits (oranges, grapefruit), green and red pepper, kiwi, tomatoes, broccoli, and fortified foods. Vitamin E can be found in foods such as wheat germ, vegetable oils, nuts and seeds. Beta-carotene can be found in foods such as carrots, sweet potato, cantaloupe, red pepper, mango, and broccoli I now consume more colorful fruits and vegetables full of phytochemicals such as lycopene, lutein, and ursolic acid. Lycopene can be found in tomatoes, watermelon and red grapefruit. Lutein can be found in dark green leafy vegetables like spinach. Ursolic acid can be found in cranberries, prunes, and apples. I Cook with flavorful herbs and spices such as ginger and turmeric. Ginger can be added to soups, stir fry, and homemade tea. Turmeric is used to make curry, casseroles, soups, and stews. I Avoid processed foods, convenience foods, and fast foods which do not contain the healthful properties of an anti-inflammatory diet and contain excessive sodium, preservatives, and saturated fats. Healthy Eating Guidelines

Eating is one of life’s greatest pleasures. Making unwise food choices, however, can increase your risk of a heart attack, stroke, diabetes, cancer, obesity, osteoporosis, high blood pressure, and a host of other serious health problems.

It’s obvious that if you want good health you need to choose foods that promote health and avoid those that promote disease. Fortunately, health and nutrition research has identified key guidelines that can help us make wise food choices. Here are 10 healthy eating guidelines to help you achieve optimum health. 1. Eat predominantly from whole, plant based foods. The U.S. Dietary Guidelines state1, “Eating a variety of whole grains, fruits, and vegetables is the basis of healthy eating.” These foods are packed with nutrients and phytochemicals that protect the body from heart disease, cancer, and high blood pressure. They are cholesterol free and low in calories. Emphasize plant-based foods in your diet.

2. Maintain a healthy weight. This is not an easy task for most people. Two out of three people today are either overweight or obese! If you don’t plan to maintain a healthy weight, chances are you will become overweight in time. Here are eating tips to consider:

  • Learn to enjoy lower calorie foods
  • Limit high calorie desserts and treats to special occasions only
  • Drink water in place of soda pop, beer, and other high calorie drinks
  • Limit fast food and high fat restaurant meals
  • Keep portion sizes moderate and limit second helpings
  • Eliminate junk foods and frequent snacking
  • Eat slowly and enjoy your meals
  • If you need help in losing weight, join a reliable program with a support group that meets regularly
  • A healthy weight is defined as a body mass index (BMI) less than 25
Are you overweight? 1. Locate your height in the left column. 2. If your weight is more than the weight listed in the BMI 25 column, you are overweight and at increased health risk. 3. If you weigh more than the BMI 30 column, you are obese or at high risk.
BMI 19-24 25 30 35
Height Healthy weight Low risk Overweight Increased risk Obese I High risk Obese 2 Very high risk
4′ 10″ 91-115 119 148 173
4′ 11″ 94-119 124 148 173
5′ 0″ 97-123 128 153 179
5′ 1″ 100-127 132 158 185
5′ 2″ 104-131 136 164 191
5′ 3″ 107-135 141 169 197
5′ 4″ 110-140 145 174 204
5′ 5″ 114-144 150 180 210
5′ 6″ 118-148 155 186 216
5′ 7″ 121-153 159 191 223
5′ 8″ 125-158 164 197 230
5′ 9″ 128-162 169 203 236
5′ 10″ 132-167 174 209 243
5′ 11″ 136-172 179 215 250
6′ 0″ 140-177 184 221 258
6′ 1″ 144-182 189 227 265
6′ 2″ 148-186 194 233 272
6′ 3″ 152-192 200 240 279
6′ 4″ 156-197 205 246 287

Note: Women have the best longevity at a BMI of 22-23. Men have the best longevity at a BMI of 24-25. NIH, NHLBI, Identification, Evaluation, and Treatment of Overweight and Obesity, 1998


3. Aim for 30-60 minutes of physical activity daily. Activity balances calorie intake to help you maintain a healthy weight. Choose moderate activities such as brisk walking, active gardening, mowing the lawn, aerobics to music, biking, and active sports.

Start at levels you can complete without undue strain or fatigue. Gradually increase your time and/or intensity until you can complete at least 30 minutes daily. Two 15-minute sessions per day is fine.

Keep it fun. Think of physical activity as play! Take time to play or be active every day. For best health, the Institute of Medicine2 recommends up to 60 minutes of activity on most days, especially if weight control is a problem. If you have health problems, get your doctor’s guidance before starting to exercise.

4. Eat fresh fruits and vegetables in abundance. They help maintain your weight and promote good health. The new NIH DASH Diet3 for cardiovascular health recommends eating 8-10 servings of fruits and vegetables daily. These foods help lower blood pressure and cholesterol. They also add color, texture, taste, and enjoyment to any meal. Include:
  • Citrus fruits
  • Raw vegetables
  • Salads and leafy greens
  • Berries and melons
  • Onions, scallions, leeks, and garlic
  • Broccoli and cabbage
  • Tomatoes and peppers
  • Apples and bananas
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