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HEALTHY WEIGHT LOSS PROGRAM

Losing weight can be very frustrating and confusing. There are hundreds of different products, theories, and approaches. It seems like everyday there is something new. Our approach focuses on rock solid scientific principles and research, while at the same time keeping the focus on each client’s individual needs. What works for one person may not work for another.

    Successful weight loss includes some or all of these principles:

    1. High fiber
    2. Healthy protein intake
    3. Reduced refined carbohydrates
    4. Nutrient dense food—high vitamin and mineral content, especially fresh vegetables
    5. Blood sugar control
    6. Regular moderate exercise, including strength training
    7. Proper hydration
    8. Proper rest—typically eight hours of sleep per night
    9. Stress eating—are you self medicating with food?
    10. Metabolic problems—thyroid, adrenal, digestive, liver/gall bladder and other health problems can trigger your body to hold onto fat deposits and slow down metabolism to conserve energy
    11. Body cleanses to reduce toxic burden
    12. Monitoring—keep a journal, use a website, have a friend keep you honest or have a professional coach walk you through it.

    You will never be happy with your weight until you find a lifestyle you enjoy that keeps the weight off. That is why we don’t recommend diet programs that emphasize a short term lifestyle. You must focus your energy on finding the right long term lifestyle for you. You will do a short term cleanse to get started, but then the right program will cause the weight to fall off over time and then maintain indefinitely.

    The key to weight loss is finding a proper balance between daily activity, food quality and food quantity. Some people will dramatically increase their activity level and food quality, and decrease the amount of calories they are consuming and still struggle to take off the weight or keep it off. These people have health problems that need to be addressed, rather than trying to force the body to shed weight it may feel it needs to maintain for the moment. The focus of our whole person system is to help you learn what works for you long term. This is not a rapid weight loss system. We want to help you resolve health problems, shed extra fat, and look great in the end. Fatigue, loose skin, headaches and other problems are common with popular rapid weight loss systems. This program is perfect for the person ready to make a serious lifestyle change.

    Here is what you get with us:

    1. Weekly coaching sessions to hold you accountable and measure your progress.
    2. Guidance on proper exercise for your situation.
    3. Initial evaluation to discover the cause of stubborn weight gain.
    4. Eating system that works for you and your situation.
    5. No food products or powders to buy.
    6. Supplement recommendations tailored to your needs.
    7. Long term support (if desired) once you’ve reached your goal.
    8. Three phase system to prepare the body for long term success.

    Be patient! Your body wants to be healthy, but it needs time to heal and restore balance. Plan to lose around 1 to 3 pounds per week on a whole food program like this, depending on your body type, exercise level and diet (especially refined carbs and other junk foods).

    8 Week intensive to start:

    Phase I – 21 Day DETOX  -- Prepare the body for fat burning, reduce the toxic load, and improve hormone function. Take a break from all junk food, empty calories, and toxins. Reset your palette to crave healthy foods again. Keep a daily log of all food, supplements, sleep, and exercise. You may lose weight during this phase, but that is not the intent of the DETOX phase.

    Phase II – Day 22 through 8 weeks – Continue to build the habit of prioritizing healthy food. Keep the daily log going as you finish DETOX and transition to fat burning. Bump up the intensity of exercise if you are able. Add 50 grams of non-vegetable carbs if desired. Become a fat burning machine again.

    Phase III – Maintenance – This is the step that is often missed. The focus here is on building a long term eating and exercise system that works for you. You may continue to lose weight during this phase if desired.

    This is the commitment required to be accepted into the program:

    1. Attend all weekly visits and evaluations. We have no interest in chasing you around.
    2. Strict compliance during 21 day cleanse period—that means no junk food, soda, alcohol or any other cheating.
    3. Exercise at least 6 days per week.
    4. Maintain food, exercise, sleep, and supplements journal at least the first 8 weeks of the program.
    5. Take all supplements and follow all of your coaches’ instructions in general.

    Be sure to read the commitment steps carefully. If you are still interested we would love to help you reach your full potential.


    Now for some specific recommendations: (This is for non-diabetics and people who do not have food sensitivities. This program must be modified accordingly)

    Phase I – 21 Day DETOX—

    30 g fiber per day (Breakfast cereal like All bran, veggies, fiber powders)
    ½ lean body weight in ounces of protein per day
    Protein (meat, cottage cheese, nuts, protein powder, etc. at every meal)
    Daily green salad
    Drink a glass of water every hour you are awake
    Replace all sweets (desserts, candy, cookies, etc.) with whole fruit, or just more food
    Reduce sweets to one choice per day
    Keep all carbs below 50 grams for now
    Daily low glycemic veggies (stir fried, steamed, raw, soup etc.)
                            Counseling for stress issues
                            Aerobic exercise ___ minutes, ___ times per week
                            Strength training ___ minutes, ___ times per week
                            Snack choices (always with a protein!)
    Weekly office visit for weigh in/ accountability
    Cleanse program ____________________________
    Supporting supplements _______________________

    Eat these foods: (Be aware of food allergies and other diseases)
    Almonds, walnuts (raw)  Eggs (prefer organic)  Fresh fish (wild if possible)     
    Low glycemic veggies (celery, cucumbers,kale,broccoli,peppers, cauliflower,brussels sprouts Unprocessed meats      Whole starches—bread,potatoes,yams, sweet potatoes
    Avocados Vinegar Berries  
    Oils (olive, coconut, grapeseed) Green salad  (romaine, spinach, etc.)    Butter (in moderation)
     Whole grains--unprocessed Steel cut oats    Greek yogurt
    Cottage cheese  Whole fruit (in moderation)  
         
    Avoid these foods: (Reduce or eliminate)
    Candy Margarine Cookies 
    Chips Soft drinks (regular and diet) Artificial colors and preservatives
    White bread Juice, especially artif. flavored Crackers 
    White sugar Processed meats (hot dogs, etc.) White flour
    Fake, diet sugars and fats    

    Phase III – Maintenance –You may still lose weight if desired during this phase, but the focus is on building a long term eating system that works for you

    30 g fiber per day (Breakfast cereal like All bran, veggies, fiber powders)
    ½ lean body weight in ounces of protein per day
    Protein (meat, cottage cheese, nuts, protein powder, etc. at every meal)
    Daily green salad
    Drink a glass of water every hour you are awake
    Replace all sweets (desserts, candy, cookies, etc.) with whole fruit, or just more food
    Reduce sweets to one choice per day
    Keep all carbs below 50 grams for now
    Daily low glycemic veggies (stir fried, steamed, raw, soup etc.)
                            Counseling for stress issues
                            Aerobic exercise ___ minutes, ___ times per week
                            Strength training ___ minutes, ___ times per week
                            Snack choices (always with a protein!)
    Weekly office visit for weigh in/ accountability
    Cleanse program ____________________________
    Supporting supplements ______________________

    Be patient! Your body wants to be healthy, but it needs time to heal and restore balance. Plan to lose around 1 to 3 pounds per week on a whole food program like this, depending on your body type, exercise level and diet (especially refined carbs and other junk foods).

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