Nutrition and Weight Management

Very Simply, three things must always be in place for weight loss and weight maintenance:

1. Eat right

2. Exercise

3. Have balanced hormones

When it comes to losing weight and then maintaining a healthy weight, there should be no such thing as a "diet" - there is only proper nutrition. There is no quick fix, no magic pill, no instant remedy, but there is a way. Learning healthy eating habits and living a clean, healthy lifestyle in conjunction with regular exercise is the key. In addition to having balanced hormones, you must eat properly and exercise to lose weight or maintain an ideal weight.

SIMPLE GUIDELINES

The rules are simple; in fact, they may sound like something your grandmother might have told you.

• Eat three portion controlled meals a day. Breakfast (which is vital), lunch, and dinner; then have a small snack between lunch and dinner, and a small snack before bed if needed.
• During your meals, your plate should be 1/3 protein and 2/3 vegetables (and add a sprinkle of olive oil or almonds for your fat)
• Avoid sugar and sweet snacks. If it says “low fat” or “instant” on the package, put it back.
• Eat all your vegetables and two fruits every day
• Have a tablespoon of cod liver oil (fish oil) every day (You may use fish oil caps instead)
• Get up from in front of the TV or the computer - and go outside and play
• Get plenty of sleep - 7-8 hours
• Drink lots of water

EATING WELL

It is unfortunate, but many people are confused about what to eat.

There are four simple guidelines to help you when shopping at the supermarket or deciding on what to order at a restaurant:

1. White meat (chicken, turkey, fish, lean pork, or soy, and eggs)
2. Colored vegetables (any vegetable that is colored (not white) all the way through)
3. Hard fruits (if it crunches when you eat it, it’s GOOD FOR YOU!)
4. Liquid fat (olive oil, canola oil and fish oil. Plain Nuts are good for you as well)

METABOLISM

Weight loss is a simple ratio: calories in versus calories out. You must eat less than you burn in order to achieve weight loss. We may also recommend, depending on each individual’s health and lifestyle, select supplements that may increase your metabolism or help remove food faster

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