By Jeannie Cook RHN 

By following these simple guidelines you can help improve your chances of weight loss and gain vitality.

 

 

 

1.     If at all possible, START WITH AN INDIVIDUALIZED PLAN designed by a qualified registered holistic nutritionist (RHN).  A holistic nutritionist will take into account your family and medical histories, eating habits, medication and supplement program, and a thorough documenting of symptoms and complaints.  All of this will provide the foundation and building blocks needed to correct nutritional imbalances and thus permit your body to heal and find its optimum weight.

 

2.      INTRODUCE MORE COLOUR INTO YOUR MEALS.

          Red:  tomatoes, peppers, radicchio

          Orange:  carrots, peppers, oranges, pumpkin, butternut squash

          Dark Green:  romaine, chard, kale, spinach, broccoli

          Yellow:  squashes, peppers, turnips

        Eat seasonal foods because some of the more tropical fruits and veggies have cooling tendencies; local seasonal foods have warming tendencies.

        These complex carbohydrates and high colour foods contain thousands of phytochemicals – agents found in fruits, veggies and legumes that help the body defend itself against degenerative diseases.

3.        ELIMINATE SIMPLE CARBS AND INCREASE COMPLEX CARBS.   Eliminate refined, bleached flour which is found in white sliced bread, buns and rolls, cakes, pies and other confectioneries as well as white, refined sugar and corn syrup found in pop and sweetened juices.  Eliminate these and replace with filtered water, herbal teas and/or mineral water.

        Eating junk food increases your cravings. This will happen because of one important factor.  When you consume “empty calories”, your body will rob itself of nutrients in an effort to make your junk food a more “complete” food.  This in turn leads to a decrease in your body’s vitamins and minerals stores, called a “nutrient deficit”, and triggers a hunger or craving response to try replenishing these nutrients.

 

4.        USE ONLY GOOD FATS AND REFUSE ALL OTHERS.  Our bodies need good fats or essential fatty acids to help brain cell functions, synapses, adrenal glands, sex glands and all cells. Examples of these “good” fats are cold pressed, organic flax seed oil, hemp oil and sunflower and sesame oils as well as salmon oil.  Organic butter, is also a good fat which contains short-chain fatty acids which are good liver food and also help bowel flora stay healthy.  They also have anti-viral, anti-fungal, anti-bacterial and anti-tumor properties.  They also help lower cholesterol.  Butter is also a good source of vitamin A.  Raw seeds such as pumpkin, sunflower and sesame are also a good source of essential fats and can be added to salads and cooked veggies. Coconut oil helps support the immune system and promote metabolism and is the easiest fat for the body to burn as energy.

  

5.         USE PORTION CONTROL FOR MEAT, POULTRY, FISH AND HIGH STARCH VEGIES. 

 

        Protein:  Your body will need 40 to 50 gms per day of protein (non       athlete) and slightly more if you are physically active.  You do not need to eat   more than 6 oz of meat or poultry per day (female).  Rule of measure:  what would fit in the palm of your hand.  Beans and brown rice are a good substitute for meat protein and provide a lot more needed fibre.  Too much protein will contribute to high acidity in your body and leaching calcium from bones is how your body will alkalize your pH.

        Starches:  Parsnips and white potatoes limit to one serving per day.

 

6.         INCREASE WATER AND FIBER INTAKE.  Too many of us have low intake of fiber.  Elimination is very important in attaining optimum weight – it rids your digestive system of toxins and cholesterol.

 

        If eating fiber-rich foods is sometimes difficult, then use psyllium husks in     a 8oz. glass of water before bed on those days when you are low in fiber   intake. Examples of fiber rich foods:  legumes (kidney, white, pinto and        lima beans; peas, potato, broccoli, zucchini, popcorn, whole grain bread,         apples, blackberries, pears, strawberries and plums).

        Water: the human body is comprised of 70% water and is involved in every body process including digestion, circulation, elimination and     transportation of nutrients.  At least 8 glasses are needed daily.  These can be taken in the form of fresh pressed fruit or vegetable juices, vegetable broths or herbal teas as well as reverse osmosis water.

 

7.         SPICE UP YOUR FOOD!  Spices like turmeric, cumin, chili powder, chili pepper flakes, black pepper when sauteed in olive oil or ghee, impart flavor and increase metabolism by up to 25%.

 

8.         FRUITS.  In the summer and early fall treat yourself to the vast selection of local fruits available.  In the winter use frozen berries, or stored apples and pears.  Mix your favourite fruit and/or berry with half a banana, add rice milk and unsweetened cranberry or sour cherry juice, blend, and voila! A real great smoothie – for added benefit add 1 tsp of flax oil per serving and some spirulina. 

 

9.         MAKE SURE YOU EXERCISE at least 30 MINUTES PER DAY.  If you are a member of a health club then take advantage and participate.  If not, take a brisk walk every day – choose your best time.  If the weather is not permitting and you have stairs in your house, then climb up and down repeatedly to accelerate your heart rate; do sit-ups and crunches.  If you have physical restrictions then try stretching or yoga – you can buy books and learn.

 

10.      SUPPLEMENT WISELY.  Take a good multi-vitamin and mineral.  Women should have a total daily intake of 400 IU of vitamin E, 1,000 to 2,000 mg of vitamin C with bioflavanoids and selenium.  If your life is demanding and stressful take a B complex.  An assessment of your exact supplement needs by a registered holistic nutritionist is preferable.