The Pill as an OTC product? The risk outweighs the benefits

Doctors in the States want to have "the Pill" available as an over the counter drug (OTC) to reduce unwanted pregnancies. Sounds to me like big pharma is thumping it's chest again.

Two fold problem as far as I can see. What it doesn't take into account are the reasons people aren't taking the Pill to begin with: money - it will still have a cost, religious reasons, health reasons - not everyone is keen on taking a pill.

If a patient wishes to be on the Pill, under a Dr's care many aspect of the patients life is taken into account before a prescription is filled out- or it should be. 

With it readily available OTC there isn't any consideration for the patients current health state or lifestyle (which needs to be taken into account) prior to considering taking the Pill. If a patient is a: heavy smoker, drinker or participates in recreational drugs, bad eating habits or is extremely inactive - are all reasons a Dr. should prevent a prescription. 

Not to mention there isn't any counseling on how to take it if it is an OTC product. When, how or best way to take it, side effects to watch out for, patients are left on their own. If we're speaking to people with little education or without English as a first language, these questions would not be addressed with a pamphlet within the OTC product. And no recourse for the patient if the side effects are harmful or fatal.

According to Elson Haas, MD, birth control pills (BCPs) are both the most effective and the most hazardous form of contraception. Though taking oral contraceptives regularly is 99 percent effective in birth control, there are many possible side effects. Weight gain, emotional swings, circulatory and vascular symptoms, and gastrointestinal upset are not uncommon. Blood clots, liver problems, and cancer are also possible, though relatively rare; these were more common in the 1960s with the higher-dose pills. Many women have difficulty with oral contraceptives, though many others seem to tolerate them well. The use of birth control pills is more common in young women and teenagers, which adds another dimension of uncertainty regarding the nutritional effects of these drugs.

There are also nutrient depletions that take place when a woman is taking the Pill

Aside from the long list of potential side effects birth control pills can deplete important nutrients. These nutrients include: Vitamin B2, Vitamin B6, Vitamin B12, Folic Acid, Vitamin C, Magnesium and Zinc.

Oral contraceptives may create certain nutrient deficiencies and excesses as well as increase the nutritional needs of the user. Most of the B vitamins, particularly pyridoxine (B6) and folic acid, are needed in higher amounts when birth control pills are taken. The copper level usually rises, and zinc levels often fall. Thus, more zinc is needed as well. An increased need for vitamins C, E, and K may also result from the use of birth control pills.

In Nutrition and Vitamin Therapy, Michael Lesser, M.D., points out that birth control pills cause an alkaline imbalance in the vagina that may lead to increased susceptibility to infection. Extra ascorbic acid, 1-2 grams per day, may help balance the acid environment and prevent this problem. He and other authors also suggest that the increased blood levels of copper generated by oral contraceptive use may contribute to depression and emotional symptoms; additional manganese and zinc may reverse these symptoms. Sharon DeBuren, nurse practitioner and nutritionist, adds that the depression from BCPs is also a neurochemical reaction to artificial steroids (female hormones), and from a lack of a women's own superior hormones, estradiol and natural progesterone secreted with ovulation. Iron levels may also rise, and less iron may be required because the pills often reduce the amount of menstrual blood loss, as well.

Because BCPs are metabolized by the liver before being eliminated, a diet low in other liver irritants is suggested. Alcohol, cocaine, and other drugs, pesticides and preservative chemicals in food, as well as fried foods should be avoided. Cutting down on refined foods and sugary treats is also suggested; these foods are "empty" calories and may cause further nutrient depletion. Avoiding nicotine and fried foods is also a good idea to prevent further vascular irritation. Teenage girls on "the pill" must also be particularly careful to avoid nutritional deficiencies, and all would be well advised to take a supportive nutritional supplement. Adequate intake of the antioxidant nutrients, such as vitamins C and E, selenium, and beta-carotene, can help reduce potential toxicity of oral contraceptives. The herb, milk thistle, contains silymarin and may be especially helpful.

A high-nutrient diet is the best prevention for problems. Low-fat protein levels and nutritious foods such as whole grains, vegetables, nuts, and seeds are also important. Eating lots of vegetables is the best way to prevent many mineral deficits and also maintain weight. And several teaspoons of cold-pressed vegetable oil, particularly olive oil, should also be used daily to ensure the intake of the essential fatty acids. All of the above-mentioned foods, along with protein intake from such foods as eggs, fish, poultry, dairy foods, and legumes, is a sensible approach. In addition to the usual female adult or teenage levels, if taking oral contraceptives it is recommended that intake of the following nutrients be increased to the levels listed:

Nutrient Daily Amounts (in 1 or 2 doses)
Vitamin B6 50-100 mg.
Vitamin B12 50-200 mcg.
Folic acid 600-800 mcg.
Vitamin E 400-600 IU
Vitamin C 1-3 g.
Zinc 20-40 mg.

Other B vitamins can also be increased to higher levels, such as an additional 25 mg. of each, to balance out the B complex. More antioxidants can also help reduce the deleterious effects of the drugs. These include beta-carotene, selenium, and possibly amino acid L-cysteine to complement the additional vitamins C and E.

Copper intake in supplements should be limited to 1 mg., though the increased zinc intake will help lower copper levels. Whole grains, nuts, seeds, and vegetables will ensure that copper requirements are met. Iron supplements may be decreased somewhat with use of birth control pills unless the menstrual periods are heavy or there is anemia. Iron needs are probably reduced from the usual 18 mg. to around 12-15 mg per day. All of these values can be checked occasionally by blood biochemistry profiles or evaluation of mineral levels to ensure proper individualized care.

Nutrient Program for Oral Contraceptives:

Water 1½-3 qt. 

Plus a high quality vitamin-mineral product with at least these nutrients: Vitamin A 5,000-10,000 IUs, Calcium* 600-1,000 mg., Beta-carotene 10,000-20,000 IUs, Chromium 200-400 mcg., Vitamin D 200-400 IUs, Copper 1-2 mg., Vitamin E 400-600 IUs, Iron 15-20 mg., Thiamine (B1) 25-50 mg., Magnesium* 400-600 mg., Riboflavin (B2) 25-50 mg.,
Manganese 5-10 mg., Niacin or niacinamide (B3) 25-50 mg., Molybdenum 150-300 mcg., Pantothenic acid (B5) 50-250 mg., Phosphorus 600-800 mg., Pyridoxine(B6) 25-200 mg.,
Potassium 1-2 g., Cobalamin (B12) 50-200 mcg. (at CHI we suggest 2800mcg daily), Selenium 150-300 mcg., Folic acid 600-800 mcg., Zinc 30-60 mg., Biotin 200-400 mcg., PABA 25-50 mg.,

Fatty acids, olive, or Flaxseed oils 1-2 teaspoons

Vitamin C 1-3 g. with Bioflavonoids 250-500 mg.

http://en.wikipedia.org/wiki/Birth_control

http://edition.cnn.com/2012/11/20/health/birth-control-over-the-counter/index.html?eref=rss_mostpopular&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+rss%2Fcnn_mostpopular+(RSS%3A+Most+Popular)

http://www.leaflady.org/BC_Patch_warning.htm

Do I have a Cold or the Flu?

Seems like we got an early start on the cold and flu season this year. A lot of people have already had the cold- endless runny nose and congestion and a few have had the flu, 24hour stomach flu seems to have hit the city. But a lot of people just can't tell the difference between a cold and flu, this handy chart printed out and placed on your fridge will help if you do start to feel poorly.

My goal is always prevention

Homeopathically you can take remedies to help prevent illness:

Oscillococcinum 200C taken at the 1st of every month (only 4 pellets under the tongue) and Influenzinum 200C taken at the 15th of the month (one pellet under the tongue) has been proven to reduce the incidence of any cold or flu. Start taking this November 1st and continue to take it until May15th. If you do become ill it's also shown to drastically reduce the duration and severity of infection from 14 days to about 4-5 days.

Watch your sugar intake!

Most rates of flu spike after periods on indulgence like Halloween, Christmas, Valentines Day and Easter. One can of regular cola can reduce your immune power 60% for up to 5hours, can you imagine how much your system is reduced after the sugar high of Halloween? But it's not just sugar – it's alcohol, your body processes alcohol like sugar. So limit these indulgences as well to improve your immune power. 

Sugar is accumulative as well, take stock on how much you have in a day- one sugar cube is about 4g. The average morning cold cereal is about 12g, that's 3 cubes of sugar before your add the milk. Now add in: the sugar in your tea or coffee, in your yogurt, juice and cubes pop with your lunch and your afternoon trip to the vending machine or the coffee shop. You could be up to 36 sugar cubes before you know it. Way more than just a can of cola so imagine how much you immune power has diminished. (Whole fruits are better the fiber in the fruit slows down how fast you process the foods, juice is processed as sugar without the fiber.)

What are some possible ingredients to be used in a Smoothie Recipe to Boost the Immune System?

Fruits:
Fruits contain vitamins, antioxidants, and other nutritional ingredients that nourish the body, providing support for your immune system. Some favorite fruits are blueberries, strawberries, bananas and peaches.

Wheat grass
Wheat grass is an energizer. The vitality obtained from wheat grass juice is remarkable. One ounce of wheat grass juice has the nutritional value of over 20 oz. of garden vegetables and may be sufficient for your daily maintenance and supply of minerals, vitamins, amino acids, and enzymes. The nutrients in wheat grass juice are easily digested and enter the bloodstream quickly.

Aloe Vera Juice
Clinical studies have shown that AVJ may have curative properties in the treatment of stomach ulcers and other digestive conditions. It is also often used to produce a mild laxative effect. Aloe Vera Juice is also an effective antioxidant that contains various essential nutrients like minerals, vitamins and enzymes, which help in strengthening the immune system.

Echinacea
Echinacea has been popularly attributed with the ability to boost the body’s immune system. Despite the recent advent of antibiotics, Echinacea remains a popular herb for treating various illnesses like colds, flu, infections, and skin conditions.

Green Tea
The green tea is a very powerful antioxidant, and is known to help the immune system fight viral and bacterial infections.

Bee Pollen
A fine, powder-like material produced by the anthers of flowering plants that is gathered by the bee. Bee pollen contains the B-complex vitamins, Vitamin C, amino acids enzymes, carotene calcium, copper, iron magnesium, and potassium. Although well known for its ability to fight fatigue and increase endurance.

Ginseng
This Chinese herb, often used to combat fatigue and lack of energy, is a great addition to any smoothie to give it a boost. Ginseng contains a caffeine-like chemical that has been shown to enter the bloodstream rapidly. This may result in physiological effects such as a sense of increased energy and mental alertness and has been found to have a positive effect on athletic performance, reaction time and visual/motor coordination.

Protein Powders:
Soy (plant-based) protein, and/or Whey protein (animal based) contain high amounts of protein, minerals, and essential amino acids that help build the body. It is a great supplement to any healthy smoothie recipe.

Wheat Germ
From the heart of the wheat kernel, wheat germ is packed with nutrients. In addition to the fact that it’s rich in vitamin B and E and selenium, wheat germ is high in protein and iron – two nutrients our bodies need for energy.

Oat Bran:
Nutritionally, oats are similar to whole wheat, and the main difference being that the oat kernel has not been taken apart, and the wheat kernel has. Oats, too, are high in protein and fiber, and are a good source of zinc, vitamins and iron. The fiber in oat bran is the soluble kind, which has been found to lower cholesterol.

Immune Boosting Recipes

Roasted Butternut Squash Soup

Ingredients

                  1 large butternut squash (or 2 small)

                  1 Tbsp. Olive oil

                  2 yellow onions, quartered

                  1 Tbsp. butter

                  2-3 cups no sodium chicken stock

                  1/2 tsp. cinnamon

                  pinch ground nutmeg

                  pinch ground cloves

                  1/4 tsp. salt

                  1/4 tsp. black pepper

Instructions

Cut butternut squash lengthwise and remove seeds. Preheat oven to 425° F. Brush insides and of squash halves and onion quarters with olive oil, season with salt and pepper and place, cut sides down, on cookie sheet or in roasting pan. Bake for 30-45 minutes or until squash, onion is tender.

When squash is cooked, remove from oven and spoon out the softened squash into the saucepan with the butter and onion, discarding the squash skin. Add enough chicken stock to the saucepan to cover the squash by about an inch. Return to heat and bring to a boil. Reduce heat and simmer for about 20 minutes. Add spices.

If soup is lumpy at this point and you prefer it perfectly smooth, puree with an immersion blender or a bit at a time in a regular blender.

Number of servings (yield): 6

Maple-Walnut Tapioca Pudding

Turn comforting tapioca pudding into a special dessert for two by spiking it with pure maple syrup and finishing it with a simple spiced maple-nut topping.

Ingredients

1 cup low-fat milk

1 large egg, well beaten

1 tablespoon plus 1 teaspoon quick-cooking tapioca

1/8 teaspoon salt

1/4 cup plus 1 tablespoon pure maple syrup, divided

1/2 teaspoon vanilla extract

2 tablespoons chopped walnuts

Pinch of ground cinnamon

Pinch of ground nutmeg

                 
Instructions

Combine milk, egg, tapioca and salt in a medium saucepan. Let stand for 5 minutes.

Place the saucepan over medium-low heat and cook, stirring constantly, until the mixture comes to a boil, 6 to 18 minutes (depending on your stove). Remove from the heat; stir in 1/4 cup syrup and vanilla.

Divide the pudding between 2 ramekins or custard cups. Let cool for at least 30 minutes or refrigerate until chilled.

Meanwhile, line a small plate with parchment or wax paper. Coat the paper with cooking spray. Combine walnuts, the remaining 1 tablespoon syrup, cinnamon and nutmeg in a small saucepan or skillet. Heat over medium-low heat, stirring, until most of the syrup has evaporated, 1 to 4 minutes. Spread the nuts out onto the prepared paper and place in the freezer until cool, about 10 minutes.

Crumble the chilled walnut topping into pieces. Serve the pudding topped with the maple walnuts.

Sesame-Honey Tempeh & Quinoa Bowl

Here we toss tempeh with a honey-sesame sauce and serve it over quinoa and shredded carrots for a satisfying vegetarian meal. Serve with sesame breadsticks.

Ingredients

Quinoa & Carrot Slaw

1 1/2 cups water

3/4 cup quinoa, rinsed

2 cups grated carrots (about 3 large)

2 tablespoons rice vinegar

2 tablespoons sesame seeds, toasted (see Tip)

1 tablespoon sesame oil

1 tablespoon reduced-sodium soy sauce

Sesame-Honey Tempeh

2 tablespoons sesame oil

2 8-ounce packages tempeh (see Note), crumbled into bite-size pieces

3 tablespoons honey

3 tablespoons reduced-sodium soy sauce

2 tablespoons water

1 teaspoon cornstarch

2 scallions, sliced

Instructions

To prepare quinoa: Bring 1 1/2 cups water to a boil in a small saucepan. Add quinoa and return to a boil. Reduce to a low simmer, cover and cook until the water is absorbed, 10 to 14 minutes. Uncover and let stand.

To prepare carrot slaw: Meanwhile, combine carrots, rice vinegar, sesame seeds, 1 tablespoon oil and 1 tablespoon soy sauce in a medium bowl. Set aside.

To prepare tempeh: Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add tempeh and cook, stirring frequently, until beginning to brown, 7 to 9 minutes.

Combine honey, 3 tablespoons soy sauce, 2 tablespoons water and cornstarch in a small bowl. Add to the pan and cook, stirring, until the sauce has thickened and coats the tempeh, about 1 minute.

Divide the quinoa among 4 bowls and top each with 1/2 cup carrot slaw and 3/4 cup tempeh mixture. Sprinkle with scallions.

Autumn Greens Salad with Sunflower Seeds

Ingredients

                  1/3 cup raw sunflower seeds

                  1 tbsp whole-grain mustard

                  3 tbsp s fresh lemon juice (1 large lemon)

                  3/4 tsp coarse salt

                  1 tbsp plus 1 tsp pure maple syrup

                  2 tbsp organic sunflower oil, preferably cold-pressed

                  1/2 pound brussels sprouts, very thinly sliced (3 cups)

                  4 to 6 leaves of leafy greens such as Swiss chard and kale (preferably lacinato),
         stemmed and thinly sliced (3 cups)

Instructions

Preheat oven to 375 degrees. Toast sunflower seeds on a rimmed baking sheet in a single layer until golden, stirring occasionally, about 10 minutes. Set aside to cool. Meanwhile, stir mustard, lemon juice, salt, and maple syrup together in a small bowl; whisk in oil until emulsified.

Toss brussels sprouts, chard, and kale together. Stir in sunflower seeds and pour in dressing; toss to coat. Serve immediately.

Roasted-Garlic Soup

Ingredients

                  2 garlic bulbs, cloves separated (about 40), plus 2 cloves, thinly sliced

                  1 large russet potato (about 12 ounces), peeled and cut into 1/2-inch cubes

                  1 large yellow onion (about 12 ounces), trimmed, peeled, and cut into six-inch wedges

                  4 fresh sage leaves

                  1 tbsp extra-virgin olive oil, plus 1 1/2 tsp

                  1 1/2 tsp coarse salt

                  Freshly ground pepper

                  1/3 cup good quality dry sherry

                  3 1/2 cups homemade or low-sodium store-bought chicken stock

                  1 tsp fresh lemon juice

                  snipped fresh chives, for garnish

Instructions

 Preheat oven to 400. Toss whole garlic cloves, potato, onion, sage, 1 tbsp oil, 1 tsp salt, and a pinch of pepper in a large ovenproof skillet. Cover, and transfer to oven. Roast, stirring occasionally, 30 minutes.

 Meanwhile, make the garnish: Put remaining 1 1/2 tsp oil and the sliced garlic into a small skillet. Cook over low heat, swirling skillet occasionally, until garlic is browned but not burned, about 20 minutes. Using a slotted spoon, transfer garlic slices to paper towels to drain.

Remove skillet from oven, and stir in 1/3 cup water. Cover, and return to oven; roast until potato is deep golden brown and garlic and onion are very soft, about 20 minutes. Transfer garlic cloves to a plate, and let cool slightly. Squeeze garlic from skins into skillet; discard skins.

Heat skillet over medium-high heat. Add sherry, and cook, stirring to scrape up browned bits, 1 minute. Add stock and 1/2 cup water, and bring to a simmer. Remove from heat, and let cool slightly.

Puree vegetable mixture in a blender in batches. Press through a fine sieve into a medium saucepan. Heat over low heat; stir in lemon juice, remaining 1/2 tsp salt, and 1/4 tsp pepper.

I agree with Garfield... "Diet is 'die' with a 't' "

Well, that was depressing!!

I just came from the bookstore and I was astonished at how many weight loss books there are out there. On one display, a table full of contradicting messages to any passer by, a visual vampire of weight loss promises: eat less carbs, eat more good fats, eat less, think before you eat, lose it fast, lose it forever... , whatever!

No wonder people are confused!

I felt bad for anyone looking for an answer for weight loss that happened upon this table (everything that propels the multi-billion dollar weight loss industry and nothing that offers real advice). What a cacophony of messages, pearl harbour for the mind and almost crushing to the spirit to think there was an answer for them among these books. But which one for them would work? 

Sadly I would imagine that most have tried at least 2-3 of these methods described in detail in one of these books, yet back for more because it wasn’t the right one for them. Everyone on the covers looked fit and fabulous, as if to spur the future purchaser onto success in their goal.

What most don’t know is, that one size doesn’t fit all when it comes to weight loss. Physical and/or chemical imbalances can be what are blocking their weight loss goals. Cravings: these can arise from nutrient depletions that may continue to block their long-term success. For others it can be a mental attitude toward food that can be blocking their life long success. Do these books address these possibilities – sadly, no.

Diet, once by definition, was about what we ate as an individual, society and culture. Now it’s only associated with deprivation, starvation, humiliation and failure. 

I agree with ginger cartoon cat Garfield, 

“Diet is ‘Die’ with a ‘T’ ”.

Diets kill our spirit as we: step on the scales, when we fail to fit into the desired skinny jeans or when we fail to look great in photos. Women in particular beat themselves up over everything – ashamed if their weight goes up 5lbs and celebrate when it does down the same amount. Most just go through life frustrated at a system that feeds their issues and does little to solve the underlying problems. The yo-yo diet that harms more than heals.

And for those that use BMI, this is total BS!! It doesn’t take into account a person’s build or bone structure. Did you know that most Olympic athletes would test obese in their BMI? Muscle weights more than fat and their muscle mass is so huge that it throws them over the BMI quotient. (This also fuels the insurance industry; they judge everything by BMI, higher the BMI the higher the premium).

Canada’s Food Guide is also completely bogus and not objective in its recommendations, when it comes to the amount of grains and dairy we are supposed to consume (our most subsidized crops from province to province and wheat exported crops). Of course it will tell us to consume more grains and dairy, we need to keep these subsidizations coming (not to mention they’re the two most allergenic foods I remove from patient’s diets).

A real food pyramid looks like this…

When it comes to weight loss is does come down to one basic: calories in and calories out. But if even this is not allowing you to lose the weight you need to lose, then it’s time for blood tests and food diaries to analyze what the source of your issue are. Food diaries are not just what’s going in your body it’s also about how you’re eating, when and why you’re eating. 

Blood tests tell us: hormone imbalances, cortisol levels, thyroid levels, estrogen or testosterone levels and food intolerances that can prevent weight loss.

For any real weight loss, balancing out your hormones and stress levels are key for continued and permanent weight loss. I choose a modified Zone diet for my patients along with homeopathic and nutritional care that can lessen their cravings and appetite naturally.

No “diet” should exclude any food group. Eating balanced, nutritionally dense foods means you eat less because you’re getting everything you need in nutrients. You’re satisfied, you’re not depriving yourself and you are experiencing a healthy weight loss.

Here’s my plan:

The plate should be the size of your hands put together (different plate sized based on your size- just enough to feed you). 

One hand needs to be all veggies, on the other hand: the size and thickness of your palm should be your clean protein (organic or free range when possible); whole grain carbs should be the side the thickness of your fingers- closed together. Fats, nut butters and goat dairy should be the size of your thumb. 

These are for each meal. (Why goat dairy you ask? The metabolic structure of goat dairy is closet to human milk and can be easier for most to digest than cow dairy. Those with true lactose intolerance cannot even tolerate goat dairy - in that case turn to organic soy dairy as a substitute).

Snacks should be fruits the size of your fist and consist of fats about the size of your thumb, if you can make it a protein fat even better.

Good snack suggestions are:

1 apple and 2tbsp almond butter

2 carrots cut into circles and 2tbsp of homemade hummus

1 large stalk of celery cut into 4” strips with 2tbsp of soft goat cheese

1/2C fresh blueberries (or mixed berries) with 2tbsp of plain Kefir yogurt

1C fresh cherries with 24 raw almonds

24 walnut halves with 5 organic dried apricots

1, 3” brown rice cake with 2tbsp of cashew butter and ¼ banana sliced

1C cherry tomatoes and 1/4 cucumber cubed with 2tbsp of homemade plain kefir yogurt taziki

1 homemade ramekin of custard with 1/4C fresh raspberries and blackberries

…. the possibilities are endless

Blood sugar issues

For those with food cravings try to balance out your blood sugar levels add this little concoction to a bit of diluted juice or yogurt when you feel puckish (time of day can be variable based on the patient, choose your time and use this 1/2hr before this time).

In a small mason jar mix the following:

1/4C ground flax seeds

1/4C ground chia seeds (any colour)

1 1/2tbsp cinnamon

1/2tbsp turmeric

1tsp Himalayan salt

Shake to mix. Add 1tsp to: plain probiotic yogurt and berries, diluted orange juice, 1tbsp of flax oil, 4oz water with 1tbsp of apple cider vinegar, or on it’s own with water 1-2x/day when you're cravings hit. This will help stabilize your blood sugar during your usual snacking period and prevent binging. 

Now – increase your muscle mass to increase your burn.

Easy-peasy exercise, start walking. I had a patient with every major degenerative disease (yes all 5 at once) start with walking down the end of her driveway and back, then to her neighbours driveway and back and keep increasing this distance to her own comfort level. She now walks around the block. Twice. She looks great and has load of energy. Not bad for someone with: heart disease, cancer survivor, arthritis, diabetes and osteoporosis. So no excuses for anyone, if she can do it so can you!

Increasing your muscle mass is essential for long-term weight loss and bone mass building so start circuit training. Muscles are your internal furnaces, if you build them up they become metabolic burners even when you’re sleeping.

To do this you don’t have to join a gym if you don’t want to, hire a trainer to come over and ask them for advice on equipment purchases, develop 4-6 circuits based on your equipment, your level of fitness, age and physical limitations and train you on the equipment once you have it in place. Investing in a basement gym doesn’t have to be expensive, look for second hand weights and equipment and build you own basement gym. 

If you choose to join a gym, hire a trainer to put together a 4-6 training circuits and ask them to include some classes that are part of the gym services (even if they’re extra) and have them train you for each program they develop so that you use the equipment properly and efficiently. Nothing kills a workout more than boredom. Trainers will make it interesting if you ask them to, it’s their area of expertise, trust them to do what’s best for you.

Be re-evaluated by the trainer every 6mo to ensure you're keeping up with your progress. Ok, you have a plan in place, you have exercise in place now what’s going on in your brain?

What are you saying to yourself?

Self-sabotage comes from the spirit, so what are you saying to yourself?

“I don’t have time for this”

“I don’t have the money for this”

“I’m __yrs old, I’m supposed to look like this”

“I’m realistic, I can’t look like I did in my __’s”

“I can’t do this”

“My Dr. wants me to lose __lbs, I can’t lose that much, so why try?”

“I’m a single parent, I don’t have time for _____”

“I don’t have the willpower to do this”

“I can’t get up at __hrs to exercise, I’m not a morning person”

“I can’t because I’m so out of shape”

Tell your brain… BS!!!! Excuses keep you comfortable.

You only grow, learn and improve by taking changes that MAKE you uncomfortable. I hear and see these excuses everyday. Do you make these decisions consciously or unconsciously? Only you can decide this.

Write it down only in a journal can you be honest about yourself and your goals:

Ask yourself "What are my goals?"

• have a baby
• look great in a two piece
• see my grandkids 
• gain a partner
• feel good about looking in the mirror
• actually want to get my picture taken
• be there for my kids
• live a long healthy life

Whatever your goal, if that’s what you need for motivation then start with that and work backwards. If after all this it's too hard to lose weight I would start to look at whats' going on with your sytems.

Some tests that I order for patients that cannot lose weight even with a calorie cut and exercise routine are:

·      LSH/FSH hormones (blood test)

·      Glucose/insulin levels (blood fasting test)

·      Estrogen/testosterone levels (blood test)

·      Cortisol levels (all day, 3-day saliva test) testes the stress hormone shtta gives us a mid section belly

·      IgG Food sensitivity testing (blood test, not a basic inflammation test IgG or ESR test) we need to know what foods you’re body just doesn’t tolerate. Usually tests the top 100 food sensitive allergies including everything from apples to wheat).

·      TtG test for gluten intolerance, (blood test) you need to eat gluten for a month prior to the test for it to have an accurate reading. If this test comes out positive you are then asked to proceed to a biopsy of the upper and lower intestine to see the severity of the damage to your micro vili to confirm celiac disease. [In some cases confirmation of celiac disease can result in you putting your non-wheat shopping towards your taxes as a medical claim (if you make below a certain wage in Ontario)]. There are a lot of false positives in this blood test; I’ve had patients test negative but when they consume wheat they get mouth sores, cankers and hives I advise them to either consume wheat and bear the sores and get retested to just avoid wheat and avoid the problems that they get from consuming it).

·      Candida or yeast sensitivity is not easily tested with any blood test but can be a big issue. Best test is if the patient performs an elimination cleanse, then you don’t know specifically what irritates them. For instance yeast is not only contained in: bread, beer, wine, sake, tamari (soy sauce), but also found in: raw grape and plumb skins, cider, soup bases (bovril, oxo), marmite, vegemite and pretzels. Only full avoidance and reintroduction after a few weeks can indicate if a body is intolerant of such foods.

Once food sensitivities are acknowledged, we can then start to make introductions of foods that offer similar nutrients but that the body tolerates and assimilates easily.

When the mind, spirit and body connect to lose weight, then and only then will you see dramatic, permanent weight loss.

Example: I have a patient that was stage 3 Morbid Obese, she's down 76lbs in a year (reasonable weight loss), she feels great, looks amazing, has more energy and is more connected with her body than ever before. She’s an inspiration on what can be achieved when you’re ready to make serious changes on your health. Her GP is very happy and her family is excited about her weight loss. Her positive attitude is essential for her to continue onto her own goal of 120lbs of weight loss.

When she comes in I love to see her spring down and back up the stairs from my clinic office whereas before she would work the stairs in a careful and controlled effort. Such a difference and inspiration to others.

BELIEVE that you can do it, IF you want to. 

If you need help to lose that extra weight contact me and I can build a individual plan to help you lose weight.

Yours in good heath,

Jocelyn