Consultation — DW

Stats:

Age:    57 DOB:   Ht:    5’8″  Weight: 170  Goal weight:  140ish

Estimated nutritional needs:

Kcal/day:  1650-1800/d weight maintenance.  1350-1500/d for very gradual weight reduction Protein:    77 g Free Fluid: 80-90 oz/d

Labs:  NA.  Suggested Gen Chem (metabolic panel), Thyroid panel, CBC with diff, and C-Reactive Protein

Meds:    Supp:  MVI (has folate), vit D3, probiotic

Medical Hx: s/p hip replacement.  Family history of heart/cardiovascular disease.  

Assessment:

Active:  Very — dance, pilates, zumba

Foods consumption:  Breakfast:  B–green smoothie with grapes, dates, apple, kale, flax, almonds, ginger, sometimes avocado.  Suggested —   Discontinue grapes & dates.   Add 1 T coconut oil.  Use blueberries or raspberries as fruit.  Add a couple of drops of liquid stevia (I use the 365 liquid brand from whole foods).  Try subbing in cashews or pecans and use the apple only if you need more sweet.   Lunch:  Large salad with some form of meat (usually tuna) and nuts for protein.  Suggested adding hard-boiled eggs to salad, avocado.  Go light on tomatoes and carrots since they are higher in natural sugars.  Dinner is for the family and sometimes has to be quick since Denise teaches class two nights of the week.  I suggested taking those later nights and doing the intermittent fasting on one or both of those nights.  The best way for me is to have a super good salad at lunch with plenty of healthy fat and moderate protein.  Stop eating for 24 hours (you will sleep through about 1/3 of the fast, so it really isn’t too difficult.  Drink lots and lots of water, decaf teas (or green) and if you get unbearably hungry, add a small spoonful of coconut oil to your tea or just eat it.

Favorite Foods:  Loves salad, greens.  Enjoys foods that are more healthful, but also has a sweet tooth.

Fluid consumption:  Probably need to up this a little.

Caffeine Intake:  NA

Sweets or Salty?

Moderator or Abstainer?  Better abstainer

Sleeps?  Not as well as she would like.  Suggested Yogi Bedtime tea about 1 hour before bedtime.  Another good idea is to take 15 minutes before bed to meditate.  There are several really good apps that I use:  Calm and Headspace.  Both great!  I don’t know if you are familiar with Tim Ferriss, but I love the guy.  He is a brilliant businessman but is also a biohacker.  He is big into meditation and has a podcast called mindfulness that is a good listen.  There is another good podcast on Healthbridge about meditation.  Both very worth the time.  I use an app called Stitcher for my podcasts.

Recommendations:  

  1. Keep up with the food journal!:  It will help you be honest about the foods consumed and where you need support in your efforts to make good/better choices.
  2. Begin supplementation
  • Vitamin C 

Dose:  1000-3000 mg/day

Cost / Day: .08-.10

I recommend Vitacost Advan C with Quercetin and Citrus Bioflavinoids.

  • B Complex with FOLATE:  DO NOT TAKE A B COMPLEX with FOLIC ACID.   Only use supplements with folinic acid, folate, or methylfolate.

Dose: 1/day

Metafolin = L-5-MTHF = ‘methylfolate’.  Click here for more info.

I recommend Thorne B Complex #6 (vitacost) or Homocystex Plus (seeking health).

Cost / Day: .30.

  • Probiotic with digestive Enzyme.

Follow the dosing on the bottle.

I recommend Actizyme (vitacost)

3.  Up your intake of water– Fill a water pitcher each morning with the amount of water that you want to consume for the day.  Add frozen fruit, sliced cucumber, or citrus fruits to flavor the water and make it more enjoyable.

4.  Intermittent Fast–24-48 hours every week until your microbiome improves.

5.  How to fill your plate–

  • 5-6 servings of vegetables/d (mostly non-digestible carbohydrates with lots of fiber).  Squash, sweet potatoes, broccoli, cauliflower, kale, spinach, celery, brussels sprouts, onions, garlic, artichokes, mushrooms, asparagus.
  • 2-3 servings of fruit/d (berries of any sort, pineapple)
  • 6 oz of protein (clean meats or meat alternatives)/d
  • breads, cereals, grains — limit!  Avoid gluten, rye, barley!
  • plenty of fat — don’t be afraid of healthy fats!  They are very good to balance hormones and to keep your skin healthy — you may use the following liberally–coconut oil, olive oil, almond oil.  Snack on olives, avocado, and nuts!
  • Add some fermented veggies to your diet–1 T sourkraut or kimchi, or drink a kombucha every now and then to fill your belly with fuel for the good bacteria.

The majority of your diet should be comprised of green and colorful vegetables (non-digestible).  A small portion of protein (2-3 oz at lunch and dinner), low sugar fruit, and healthy fat (coconut oil, avocado oil, olive oil) will make up the rest of your plate.

Sample day:

  • Breakfast:  8-10 oz green smoothie (see recipe below) or a salad!
  • Lunch:  large salad–loaded with veggies!  Use a homemade dressing (see recipes below)
  • Dinner:  small piece of fish, steamed or roasted veggies (add fat as desired), and a baked apple with cinnamon.

For more recipes and food suggestions please let me know!

6.  Start consuming more organic and non-gmo foods.  Check labels and eat more whole, clean foods.  When buying meat look for antibiotic free, steriod free meats.  Look at Sams for their chicken, Mama Jeans or Harter House for their pork and beef.

7.  Reduce your consumption of simple sugars— Sugar is very inflammatory and increases acidity in the body.  Reduce your inflammation by limiting your intake of sugars.  I don’t like to count carbs, but it might be smart as you get started on this wellness journey.  Less than 100 g/day is great for maintenance.  Right now, you might want to go 65 g/day or less until you lose the cravings.  Remember that when looking at the nutritional content on the label, take the total carbs and subtract out the fiber for your net carbs (which is what you count).

8.  Limit your consumption of dairy-Dairy is very inflammatory.  Make the transition to non-dairy milk, subbing almond, coconut.

9.  Try new teas!   In bulk at mama jeans:  Women’s Balancing Tea, Herbal Coffee, Coconut Pu-erh, Sencha Green (with rose and cherry), Blueberry kukicha.  In bag at mama jeans:  Allegro’s Rose Tulsi, Yogi’s Bedtime.  Both of these are good for calming the body and great before bed.

A few recipes to help you get started:

Green breakfast smoothie:

  • 1/2 c frozen blueberries
  • 1/2 c frozen raspberries
  • 2 c kale
  • 1/2 c almond or cashew milk
  • 1 T chia seeds or flax seed (or more)
  • 1-2 oz cashews, almonds, or pumpkin seeds
  • 1 t coconut oil
  • a drop of two of liquid stevia and/or cinnamon (optional)
  • water and ice to make it the consistency that you like.

Blend and drink!

Dressing for salads:

  • 1 T lime juice, aged basalmic, or red wine vinegar (or flavored vinegar)
  • 1-2 t EVOO (olive oil)
  • 1 clove crushed garlic
  • dash of sodim-free seasoning and pepper
  • sprinkle of stevia or a dash of honey
  • herbs of choice (optional)
  • hot pepper (optional)

Mix together well.  Don’t add the dressing to the salad until you are ready to eat or it will wilt the greens.

I use a good aged basalmic alone when I am in a hurry. I buy an 18 year aged basalmic from DOVE on the landing in Branson. It is very rich, has great body, and is the best that I have!  They have all kinds of awesome vinegars (all of their vinegars are no added sugar) and oils.  It is a fun place to visit and do tastings, so go down and try it when you have some free time.