JACQUI’S TOP TEN NUTRITIONAL TIPS

Jacqui's Top Ten Nutritional Tips• Start your day by taking a hydrating “shower on the inside”.  Leave an 8-oz glass of water on your bedside table and drink it first thing to cleanse and rejuvenate.

• Drink a green drink in the morning to switch your pH from acid to alkaline.  Drink another one in the mid-afternoon for quick pick-me-up.

• Eat a high-quality, protein-rich breakfast. This is the very best way to start your day and get that energy boost your looking for.

• Eat optimal amounts of protein throughout the day to keep your blood sugar balanced, your energy up and to maintain your lean body mass – most women need approximately 70 grams of protein/day.  This depends on individual need and activity level.

• Eat a small amount of healthy fat with each meal and snack. Your body needs high-quality fats to function optimally, keep you satisfied and your appetite in check so don’t be “fat phobic”.

• Limit carbs to 2 – 3 servings per day max and opt for starchy veggies and beans instead of grains.

• Aim for eating at least 9 servings of fruits and veggies/day – mostly veggies. Choose the most colorful to get the most bang for your nutritional buck.

• Drink half your body weight in ounces of pure water to keep properly hydrated, your brain sharp and your metabolism boosted.

• Practice eating slowly and chewing thoroughly to enhance digestion and give your body time to tell your brain it’s full (takes 20 minutes).

• Enjoy your food. Eating is one of the greatest pleasures in life so relax, enjoy and use the 80% rule (80% healthy/20% not so healthy) – it’s the perfect balance for keeping you healthy AND happy : ) – Bon Appetit!

Are you weight loss resistant?

  • Do you have hard to control food cravings?
  • Do you have an allergy/sensitivity or craving for a specific food group?
  • Do you have a large appetite at certain times during the day?
  • Have you failed on 3 or more diets in the past?
  • Do you have a family history of obesity?
  • Are you under chronic stress?
  • Do you get less than 7 hours of sleep 2 or more nights a week?
  • Have you been diagnosed with hypothyroidism?
  • Are you taking prescription medications?
  • Are you sensitive to medications, smoke, chemicals or fumes?
  • Is your fasting glucose > 75?
  • Is your fasting insulin 7 or greater?
  • Is your hemoglobin A1C > 5.0?
  • Are your triglycerides > 100?
  • Are your HDLs < 50? Is your triglyceride:HDL ratio >3.1
  • Is your waist measurement > 35 (woman) or 40 (man)?
  • Is your waist:hip ratio > 0.08 (woman) or 1.0 (man)?
  • Is your body fat % > 32% (woman) or 22% (man)?
  • Do you have a BMR 20% or more below normal? Take axillary temp. for 5 days in a row and take the average. Normal is 97.7
  • Do you have low DHEA or testosterone levels?

Your Results
If you answered yes to even ONE of the above questions, you have identified factors that can contribute to difficulty losing weight and especially losing body fat and maintaining/increasing LBM.

If you have answered yes to 3 or more then you are moderately weight loss resistant (WLR), and if you have answered yes to 5 or more, you are very WLR.

This means that you must address your WLR and fix the problems to ensure that you can have successful long-term weight management.  Make an appointment today to get started.