Weight Loss Suggestions

You can use Thrive, Tune and Renew as a meal replacement. We would suggest replacing breakfast with a shake from Thrive, Tune or Renew and then having a shake later in the day as a snack replacement. Have two healthy snacks and two healthy meals in addition to the two shakes. Never try to lose more than two pounds per week unless under the guidance of a qualified health professional.

It is important to make sure you are eating enough calories for good health. If you need help determining how many calories you need, schedule an appointment with our Nutritionist so he can give you proper guidance. Follow the healthy eating guidelines below to help insure you have greater success.

Always consult with your Doctor when making changes to your diet and lifestyle regimen particular if you have health challenges.

I suggest you make changes gradually. We do not become overweight overnight and we are not going to reverse it overnight. This is going to take time and it is best for your health to lose weight slowly and steadily. By making changes gradually you increase your opportunity for success greatly.  The key is adjusting your lifestyle to a healthy one that is easy for you to live with. 

Focus more on living a healthy lifestyle. The weight issue will be addressed and you will bring positive influences to all areas of your health.

Overview

The simple fact is you must burn more calories in your daily activities than you ingest daily for weight loss to happen. Your sources of calories should come from nutrient abundant foods.

  • Avoid refined flours ( these are absent of nutrients)

  • Avoid refined sugars such as agave nectar or syrup, high fructose corn syrup, corn syrup, maple syrup, table sugar, brown sugar, powdered sugar, tubinado sugar, raw sugar, honey (see list below). These sugars are absent of nutrients and cause cravings, health problems and weight gain.

  • Avoid high sugar fruits such as any dried fruits, bananas, grapes, oranges, dates,  pineapples and apples (see list at end of document). Instead limit to 2 servings per day any of the following fruits;  all berries, tangerines, lemons, grapefruit, pears, nectarines, peaches, apricots, plums, and all melons are fine.

  • Read the label on your food packages and read it on everything you eat unless it is fresh vegetables or fruits. Make sure you are not eating refined sugars, enriched flours, hydrogenated or partially hydrogenated oils and preservatives.

  • Your diet should consist of mostly vegetables, fruits and whole grains, some nuts and seeds and as raw as possible.

  • Eliminate Fried foods from your diet.  Steam, bake, broil or Sauteé your foods in place of frying.  Do not eat foods that contain hydrogenated oils or trans fats.

  • Seeds and nuts provide valuable fats and nutrients however limit quantities to no more than 3 ounces a day, they are high in calories. Nuts and seeds are important. People that eat nuts and seeds improve their success at loosing weight as compared to those that do not consume seeds or nuts. Try almonds, walnuts, sunflower seeds, pumpkin seeds and flax seed.

  • Eliminate or limit the intake of all animal products. If you are going to eat meats stick with wild caught cold water fish (salmon, trout, cod, steel head, halibut, sardines and herring,  free range organic chicken and turkey breast and limit to 3 times per week.  

  • Replace dairy with dairy replacements such as almond milk, rice milk or soy milk. You can also find rice and soy cheeses and yogurts.

  • Exercise to keep your metabolism higher and nutrients pumping through your body and toxins pumping out of your body. It doesn't’t have to be hard. Start slowly and build in time and level of difficulty. Start out with 5 minutes of walking if that is all you can do!

  • Always check with your doctor before beginning any exercise program especially if you are more than 30 pounds overweight, have been sedentary for longer than 1 month, have medical issues or you are over 50 years of age.

  • Always take a minimum of two servings of Thrive, Tune or Renew everyday!

In Depth Suggestions

1)

Eat 6 times per day, 3 meals and 3 snacks. Never starve yourself. Eating too few calories is dangerous and can result in serious health problems. In addition, eating too few calories will turn your bodies’ metabolism so low you will not lose weight because your body is conserving its energy for your life support systems.  You must eat healthy foods to lose weight. Actually when you eat whole foods (foods that have not been processed) your body has to burn extra calories just to turn the food into usable nutrition and energy.

2)

You must get nutrition in your body within one hour of waking. Your body is healing, repairing and replenishing the body’s energy and nutrition stores when you sleep. A serving of Thrive, Tune or Renew alone or with a piece of whole grain toast for breakfast is perfect to start the day replenishing your body with much needed nutrition and protein! It jump-starts your metabolism and gives your body a great dose of high powered nutrients to start your day.  

You must get an abundance of nutrition every day. Thrive, Tune or Renew taken twice per day every day is mandatory, if you can do it three times per day even better. Take a serving 20 to 30 minutes before each meal. You accelerate your chance for weight loss because they are  very filling and satisfying. You naturally will not eat as much, your energy will be greater and your cells will begetting an abundance of much needed nutrition.   

Thrive, Tune and Renew provide nutrient dense, highly absorbable and assimilated foods that provide thousands of micronutrients in a cell ready form. These micronutrients are usable building blocks for our cells to stay healthy.

If your breakfast, lunch and dinner comes from a can or box that was picked from a store shelf it has most likely been sterilized with heat or chemicals and stripped of the things that would cause them to spoil and destroy valuable nutrients. That food is no longer nutrient dense, it is in many cases nutrient dead. Food manufacturers get increased shelf life and you get nutrient depleted foods.

3)

Eliminate as much refined sugar from your life as you can.  You can use, Stevia and Xylitol as replacements.  VeryImportant –Read the ingredient label on the foods you eat!

Refined Sugars; Agave Nectar, Beet Sugar, Brown Sugar, Cane Sugar, Confectioner’s Sugar, Corn Syrup, High Fructose Corn Syrup, Corn Syrup, Demerera, Dextrose, Granulated Sugar, GrapeSugar, Molasses, Muscavado Sugar, Powered Sugar, Raw Sugar, Refined Sugar,Sucrose, Table Sugar, Turbinado Sugar, White Sugar, Maple Syrup

Honey and molasses although not refined are quickly absorbed into the blood and should also be used sparingly. Choose honey that is unfiltered, it should say “raw unfiltered honey”.

Blackstrap Molasses is my choice of natural sweeteners (very limited) because it does contain nutrients. It is a good source of calcium, iron, magnesium, potassium and the vitamin B6. If you use honey try to find unpasteurized, unfiltered honey harvested from a hive in your local area. The pasteurizing and filtering process removes most of the beneficial content in the honey. Remember use these sparingly.

4)

Eliminate or avoid as much as possible refined foods. They are absent nutrition and contain only calories.  Refined foods are foods that have been processed to make it more convenient for use or storage. The processing breaks down the foods so that little digestion is required and most of the nutrition has been removed. The carbohydrates in refined foods are quickly turned into blood sugar which if not kept under control result in fatigue and weight gain. Only eat breads or foods containing flours that say on the front or in the ingredient label “WHOLE GRAIN”.  Wheat flour is not whole grain unless it saysmade from “WHOLE GRAIN”.  Multigrain is not whole grain unless it says made from “WHOLE GRAINS”

5)

Fill your plate at meal time with healthy foods like fruits and vegetables, which are low in calories and will keep you from craving calorie rich non-healthy foods. Your choice should be fresh or frozen and eaten as raw as possible. The only time to eat canned is if it is all that is available to you. Canned foods have too much sodium and preservatives and a lot of the nutrients have been cooked out of them. Rinse any canned vegetables to remove the sodium and preservatives.  5 to 7 servings of vegetables per day and 2to 3 of low sugar fruits per day!

You can eat all of the vegetables you want. Limit grains to 3 servings per day. Select fruits and grains that have a low Glycemic LoadValue. For fruits choices, berries, melons and apricots are your best choices, for grains, brown rice, quinoa and whole steel cut slow cook oats are the best choices, however try to limit portions. Include as many colors of vegetables as possible weekly. Also include nuts, seeds, beans (beans must be cooked) and grains in limited quantities daily. Limit your intake of breads and white potato's because they have a high Glycemic Load Value. If you eat breads or crackers make sure the label says“Whole Grain”. Foods with a high Glycemic Load Value can make it more difficult to balance your blood sugar. Unbalanced blood sugar is unhealthy and will cause cravings and weight gain. To learn more about Glycemic Index and Glycemic Load Values go to this web-site. It has a list of most foods. http://www.mendosa.com/gilists.htm

6)

Slow down when you eat. Eatwith a friend or family member so you can talk while eating. It takes 20 minutes for your stomach to signal your brain it is full. Talking while eating with friends and family will help you to not over eat. 

7)

You must train yourself to identify stress, emotional and habit eating. Our bodies become very condition to habits. If you commonly eat while watching TV and its not meal time your body is going to signal the urge to eat even though you may not really be hungry. When you get the urge simply ask yourself " am I really hungry" I would guess that your not, if you are hungry eat a healthy snack, like an apple or a serving of Thrive, Tune or Renew.  If not get your mind busy on something and the urge will pass. In a couple of weeks the urges will stop.

Stress in our daily lives can make us want to eat when we do not need to. The nutrition in Thrive, Tune and Renew combined with healthy food choices will help your body deal with stress more effectively and reduce cravings for sweets

If your case is severe and you can't control your urge to eat or to not eat it is time to discuss it with a health professional. If you can't do it yourself please talk with a friend or family member so they can help you get the help you need.

8)

Always make sure you drink plenty of water. Water is essential for weight reduction and good health.  A good sign of hydration is urine color, it should be pale yellow to clear.

9)

Walk or engage in some form of exercise everyday. Walk before meal time to reduce your appetite. Walking increases your metabolism. Even doing three or four ten-minute walks daily helps accelerate your weight loss, lower your blood pressure and improves circulation. The fact is you must burn more calories daily than what you eat daily for you to lose weight. Exercise helps you burn more calories. A combination of aerobic exercise like walking, biking and swimming and strength training such as Pilates and weight lifting provide optimal results. Strength training builds muscle and muscles require a lot more energy than fat tissues require thus burning more calories daily.

10)

You must find a way to make these changes permanent and enjoyable. Without making positive permanent lifestyle changes you will resort back to the behavior that got you in this condition to begin with.  If you need to make improvements in your health, a change in your eating and living behavior is required. These aren't my rules; these are just the laws of physics and biological science.

11)

Pass on this information to your family and friends so they can enjoy living life with you.

It is very important to read the ingredient label on the foods you eat.  

FRUITS

HIGH/LOW SUGAR

Here is a list of high sugar fruits and low sugar fruits.High sugar fruits are still low in calories and very high in nutrition. They don't need to be avoided, unless you need to monitor the amount of sugar in your diet.

High Sugar Fruit

  • Apples,

  • Cherries,

  • Grapes,

  • Loganberries,

  • Kumquats,

  • Mangoes,

  • Oranges

  • Pears,

  • Pineapple,

  • Pomegranates,

  • Bananas,

  • Figs,

  • Prunes,

  • Dried Fruits

Low Carb Fruit

  • Cantaloupe,

  • Rhubarb,

  • Berries,

  • Watermelon,

  • Melons,

  • Tomatoes,

  • Apricots,

  • Grapefruit,

  • Guava,

  • Lemons,

  • Limes,

  • Papayas,

  • Peaches,

  • Plums,

  • Raspberries,

  • Tangerines,

  • Kiwis

Never stop taking prescriptions or stop following the advice and directions of your doctor. Always seek the advice of your doctor when making diet or health related changes to your lifestyle particularly if your have health challenges.When beginning a diet or exercise routine always consult with your doctor first. The information contained in this document is not intended to be and should not be considered medical advice.