Well Weight-Loss

1. Make an Appointment.
   There is no better way to jump start weight-loss than getting a boost from Bonnie.
   
   
2. Read Bonnie's Nutritional Tips for a Happy, Healthy New Year.
   
   
3. Eat a Balanced Breakfast.
   National Health and Nutrition Examination Surveys analyzed 12,316 adults. Females who reported eating breakfast regularly were thinner. For men and women, making low-energy-density food choices (fruits, vegetables, lean protein, whole grain) had healthier weights than those eating a Standard American, (cereal/milk/fruit/high fat) Breakfast. Whatever you do, do not skip breakfast! Refer to our New American Breakfast Action Plan for self-help assistance.
   
   
4. Make Good Food Choices.
   A National Women's Health Resource Center survey found that of the women who said their health had gotten better over the last five years, 60 percent cited better food choices as the reason. If you have come in for a consultation, you have been given good food choices for you as an individual. Refresh this knowledge. For those who have never had individualized advice, there are plenty of self-help resources at nutritionalconcepts.com or our blog.
   
   
5. Sleep.
   University of Chicago researchers have shown that sleep deprivation affects two hormomes - ghrelin and leptin - that regulate hunger and satiety. When we do not get a full night's rest, ghrelin levels remain high, making us think we are hungry when we really are tired. Additionally, leptin levels plunge, so we cannot tell when we are full. Of course, the hunger cravings were found to be predominately for sugary, starchy, and salty foods. You can see Bonnie or our self-help Sleep Well Action Plan for assistance.
   
   
6. Exercise.
   Exercise is one of the best ways to lose weight, but for many, weight-loss does not occur unless a complete wellness plan, including many or all of these other suggestions, are adhered to. One thing is for certain: when successful, exercise takes the weight off as much or more than diet. However, do not overdo it! We have seen many clients stuck at a certain weight or even have seen weight gain from exercising too much. Just as you need an individualized dietary plan, you also need to an individualized exercise plan.
   
   
7. Manage Stress.
   In that same NWHRC survey, 53 percent of the women who said their health declined cited stress as the reason for the deccline. As we know, being overly stressed does contribute to weight gain.
   Stress = Inflammation = Weight-Gain.
   
   
8. Address Nutrient Deficiencies.
   Deficiencies of vitamins, minerals, or other nutrients have an adverse impact on health, including weight-gain. Optimal nutrient intake for preventing the top causes of death are clearly higher than the Recommended Daily Allowances (RDAs). While a high potency multivitamin/mineral can be seen as the foundation, many deficiencies cannot be remedied by this alone. My top 5 nutrients that warrant supplementation above and beyond a multivitamin/mineral are:
   
   Vitamin D
   EPA/DHA Omega-3 (salmon/cod/fish)
   Magnesium
   Soluble/Insoluble Fiber
   Probiotics
   Co-Enzyme Q10
   
   Brands, sources, dosages, and contraindications are extremely important, so please do not self-supplement. See a health professional like Bonnie.
   
   
9. Smart Cleanse or Smart Detox Action Plans.
   Bonnie created these safe, cleansing jump starts for getting back on the wellness wagon. Both are available at nutritionalconcepts.com. Smart Cleanse is a 2 to 3 week cleanse that is gentle, sustainable, vegan, soy-free, gluten-free, peanut-free, and artificial sweetener-free. Smart Detox was devised in response to the horror stories we've heard over the years with detox diets/products. The charitable trust Sense About Science recently reviewed 15 "detox" products, from bottled water to face scrub, and found many detox claims were "meaningless". Our 2 week plan offers a diet-only version or diet with safe nutrient/medical foods.