Weight Management

A Simple Guide To Daily Wellness

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With my patients, I always stress it is not knowledge that ensures good health, but action. Think about it — how many diet or self-help books have you read but never applied the principles to your daily life? Or worse, how many have you purchased and never opened?

There is a myriad of theories, guidelines and information sources surrounding the nutrition and wellness industry. Sometimes it appears the more you read, the more confused you become. But the basic principles of healthy living are not rocket science. The baby steps taken today may result in giant leaps for your wellness in the future.

We all want a quick fix for better health, weight loss, and more energy. My first book, The Hormone Diet provides you with a 6-week roadmap to wellness, but if you are not yet on the road to health, you can begin with this simple healthy day. You can tweak the hours if you need to; just use this as a guide. Remember the old adage that definitely rings true when it comes to nutrition...

If you fail to plan, you’re planning to fail.
— Benjamin Franklin

6:30 – 7:30AM

Drink two cups of warm water with lemon each morning. This simple habit increases the flow of digestive juices, helps to cleanse the body and resets our pH balance, making us less acidic, which helps reduce the risk of disease. It’s also fantastic for your skin – want another tip? Now, these are totally optional but certainly of benefit:

I personally have added these items to my daily and on rising supplement routine and have done so for years – also totally optional for you:

7:00 – 7:30AM

Do 20 to 30 minutes of interval cardiovascular exercise or one hour of brisk walking on an empty stomach. This will reduce elevated morning cortisol levels and burn extra body fat. This habit is most important to prevent weight gain following a cheat day or while you are on vacation and remember your maximum number of cardio workouts (my preference and recommendation as the best choice is walking) is five days a week. Keep this rule in mind: when you eat more – move more! You can learn more about this here: Clear Medicine Weight Loss, Clear Medicine Weight Loss Group Program.

7:30 – 7:45AM

Enjoy a smoothie each morning during the work week for breakfast. In a blender, combine whey protein powder, 1 serving Clear Fiber, and 2 tbsp hemp seeds with ½ cup berries and water or coconut milk (in the carton). Drink it on your way to work if you need to. Meet your basic supplement needs effortlessly by taking your omega supplement (2 caps New Concentrated Clear Omega – Marine Based Oils or 4 caps Pure Form Plant Based Omega – (I recommend this for all those over forty as it builds bone density and assists in heart health).

During your day

Have a meal mid-morning (11AM - 1PM) and mid-afternoon (2PM - 4PM) each day. My go to options are:

  • Two boiled eggs plus two more egg whites chopped on mixed greens with tomatoes with balsamic dressing
  • 2 cups chopped salad lightly cooked in coconut oil spray, with 4 egg whites and ricotta cheese
  • 1 to 2 cups of vegetarian squash soup topped with Ricotta cheese and served with sliced chicken or turkey on the side
  • A B-up Bar
  • A chocolate Clear Complete Shake – that contains a fiber supplement, multivitamin and whey protein meal replacement all in one. I also have a version that is whey free and other that is does not contain the multivitamin.

Keep a large mason jar on your desk and aim to drink two to three of these jars per day. One or two filled with water and the third filled with 2 green tea bags and 2 lemon or ginger or hibiscus tea bags.  Be sure to steep your green tea to allow the active ingredients to reach full potency.

5:00 – 7:00PM

Eat your hormonally balanced dinner before 7PM to avoid weight gain, earlier is better. Remember that two-thirds of your plate at mealtimes should be occupied by veggies; one-third salad and one-third baked, steamed stir-fried veggies. The other third should be your protein (approximately 30 grams for women; 40 grams for men). Your fats may fall on top of your carbohydrate selections (as an olive oil or salad dressing, for instance) or be consumed within your protein selections. Don’t forget to add spice. It will lower the blood sugar impact of your meal and aid weight loss by reducing insulin. If you had a metabolic strength training session this day, then you have earned your starchy carbohydrates like quinoa, beets or squash (about ½ a cup or the size of your fist) with your evening meal. Avoiding starches at breakfast will aid appetite and craving control during the day while enjoying them in the evening will help to improve your sleep.

8:30 – 9:30PM

Spend some time alone, even if it is just 15 minutes, to breathe deeply, meditate, ponder, review your goals or write in a journal to wind down before bed and collect your thoughts. Designate this time as YOUR time daily.

This is the ideal time to replace zinc and magnesium – the two most common mineral deficiencies and I also suggest taking a supplement of melatonin now for most people over 40 as it helps to reduce stress hormone, boosts thyroid hormone, aids bone density and assists with growth hormone. It is also breast and prostate cancer protective.

9:30 – 10:30PM

Aim to get to bed before 10 (or definitely before 11PM) in a completely darkened room for optimal recovery, and to maximize the release of melatonin and growth hormone. Most sleep experts agree that 7.5 to 8.5 hours a night is optimal. But some people may require more or less sleep than others. If you wake without an alarm and feel refreshed when you get up, you’re likely getting the right amount of sleep for you.

Repeat the very next day and you will be well on your way to optimal (and hormonally balanced) health.

Originally Published: April 19, 2018

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Dr. Natasha Turner, NDContributor and Founder & Director of Clear Medicine Wellness Boutique  

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Dr. Natasha Turner, ND is a regular contributor to various publications and television programs as a natural health expert. Shows like The Dr. Oz Show, The Marilyn Denis Show, Canada AM, CP24, CTV News, Breakfast Television, Rogers TV, Shaw TV, and more have used her expertise to educate audiences. Print publications include SELF, ELLE, Glow, Canadian Business, Health, Today’s Parent, Lush The Magazine, Alive, National Post, Metro, Tonic, Vista, Fit Life, Cocoa, Viva, Healthy Living Now, Get Outside, and several websites, including a regular column for Chatelaine.com, Blisstree.com, and Huffingtonpost.ca.



Seven Gym-Free Ways to Slim Down Quickly after Holiday Overindulgence

Healthy Living Now | healthy living | healthy living Ontario | healthy living Canada | wellness | wellness Ontario | wellness Canada | fitness | fitness Ontario | fitness Canada | healthy eating | healthy eating Ontario | healthy eating Canada | mindfulness | mindfulness Ontario | mindfulness Canada | lifestyle | Ontario lifestyle | Canadian lifestyle | family | Ontario family | Ontario family magazine | Canadian family |  David Suzuki | Dr. Natasha Turner, N.D. | Dr. Oz  | living green | green living | green living Ontario | green living Canada | green living magazine | family strategies | family strategies Ontario | family strategies Canada | products new & now | healthy products | healthy products Ontario | healthy products Canada | lifestyle products | lifestyle products Ontario | lifestyle products Canada | healthy living products | Ontario healthy living products | Canadian healthy living products |  beauty | beauty products | Ontario beauty | Ontario beauty products | Canadian beauty | Canadian beauty products | fashion | fashion products | Ontario fashion | Ontario fashion products | Canadian fashion | Canadian fashion products | home | home products | Ontario home | Ontario home products | Canadian home | Canadian home products  | Nutrition | Eating Healthy | Supplements | Wellness | Self-Care | Weight Management  |  Winter 2017/2018 |   Seven Gym-Free Ways to Slim Down Quickly after Holiday Overindulgence   | Natasha Turner, ND

Nothing gets you to dust off the running shoes and take the first step towards transformation after holiday festivities. If you’re looking to drop a few pounds, try these tips.

1. Prepare your meals

The key to making change is preparing food in advance, so you’re less tempted to grab something from a vending machine or convenience store. Most healthy recipes allow you to swap the source of protein, whether it’s chicken, turkey, tofu, shrimp or lean organic steak. Once cooked, most proteins will remain fresh for three or four days, so cook them twice weekly in larger batches.

How to: Another easy step is to make larger portions all in one day so you have three interchangeable meals for days to come.

Warning: Egg dishes and smoothies would be an exception since they need to be fresh.

2. Keep a food journal

I recommend keeping a food journal as, according to a large 2008 study, they’ve been shown to double a person’s weight loss. Getting and staying balanced requires you to be committed, organized and motivated. A wellness tracker such as this one is a handy weight-loss tool.

3. Reduce your starchy carbs

In advance of your event, I also recommend reducing your intake of starchy carbs. This will reduce insulin, which aids weight loss and water retention.

How to: You may choose to have a low-glycemic carb with a meal once per day, or not at all (and just receive your carbs from non-starchy veggies and fruits). Since insulin also controls sodium uptake in the kidneys and the levels of potassium and magnesium in the body, an excess will cause water retention and swelling.

4. Try a CLA and resveratrol combo

A recent study published in Nutrition found conjugated linoleic acid (CLA) supports weight reduction. Sixty- three subjects with a body mass index (BMI) of 24 to 35 received 1.7 grams of CLA or a placebo of salad oil in 200 ml of sterilized milk twice daily for 12 weeks. The researchers evaluated the subjects for body composition including total body weight, BMI, total fat mass, fat percentage, subcutaneous (below the skin) fat mass and waist-to-hip ratio at the beginning of the study and again after the supplementation period. They found that all markers decreased in the CLA group.

How to: For a great fat burning combo, add 1-2 capsules of resveratrol in the morning on an empty stomach, along with two capsules (1500 mg) of CLA twice daily with a meal.

5. Kick it up with cayenne

Cayenne pepper is said to enhance metabolism, and therefore fat burning, by increasing thermogenesis: the production of heat in the body through calorie burning otherwise known as what makes you sweat when you eat spicy food. It also has appetite suppressing effects. One study showed that when added to the first course of a meal, participants consumed fewer calories later in the day.

How to: Try my Metabolic Master Brew for fat loss

  • 1⁄2 to 1 organic lemon, juiced
  • 1-inch piece of fresh ginger, sliced
  • A pinch (or more) of cayenne pepper
  • 8 cups reverse osmosis water

Combine the following ingredients in a large pitcher and enjoy it either hot or cold. It will increase your metabolism, lower insulin, support digestion and improve liver function.

6. Sweat it out

Infrared radiation heats the skin directly, similar to heat from the sun, but without warming the air. The radiant heat is safe, healthy and penetrates more than 1.5 inches into the body. Because the skin is the largest organ in the body, regularly sweating in an infrared sauna can help decrease toxic load and contribute to better health and vitality. A growing body of evidence suggests the accumulation of toxins in the body is responsible for fatigue, disease and weight gain. In a study performed by neurologist Dr. Dietrich Klinghardt, he found that the sweat of people using a conventional sauna was 95-97 percent water while the sweat of those using an infrared thermal system was 80-85 percent water, the non-water portion consisting of toxins including heavy metals. As an added benefit, one infrared sauna session can burn up to 300 calories.

How to: Hit the sauna twice a week for a month before your event for glowing skin, less body fat, reduced cellulite, decreased pain, and better hormonal balance.

7. Add in L-carnitine

L-carnitine is naturally made from amino acids lysine and methionine and is required by the body to release energy from fat and to transfer fatty acids across cell membranes to the mitochondria where it can be used as energy. It’s a great energy booster to take before cardio or strength training. It has also been shown to improve glucose disposal in type 2 diabetic patients. A separate review article published in the Annals of the New York Academy of Science concluded that L-carnitine and acetyl-L-carnitine, are effective in promoting healthy blood sugar and insulin levels. In one study, researchers fed mice a high fat diet in order to increase their weight. One group of mice were given carnitine while a separate group was given a placebo. The mice on carnitine gained less visceral and subcutaneous fat than their chubbier counterparts.

How to: I recommend consuming 500-1500 mg per day separated into 1-2 doses either with or without food.

 

Originally Published: December 28, 2017

Author opinion disclosure.jpg

about the author.jpg

Dr. Natasha Turner, NDContributor and Founder & Director of Clear Medicine Wellness Boutique  

+ Read Bio

Dr. Natasha Turner, ND is a regular contributor to various publications and television programs as a natural health expert. Shows like The Dr. Oz Show, The Marilyn Denis Show, Canada AM, CP24, CTV News, Breakfast Television, Rogers TV, Shaw TV, and more have used her expertise to educate audiences. Print publications include SELF, ELLE, Glow, Canadian Business, Health, Today’s Parent, Lush The Magazine, Alive, National Post, Metro, Tonic, Vista, Fit Life, Cocoa, Viva, Healthy Living Now, Get Outside, and several websites, including a regular column for Chatelaine.com, Blisstree.com, and Huffingtonpost.ca.