9 Weightloss Suggestions - tweaking not dieting

Many of us are dieting – and we’d all like it to be easy! With mountains of conflicting weight loss advice and internet ‘wisdom’, where does one start ...or stop? And worse still, research shows that more than 85 per cent of folks loosing weight from dieting, regain all of the weight they have lost, and more, within a year.
So this article is not about dieting - rather it’s about tweaking.

Image result for weight loss motivationImage result for weight loss motivation

Do we really need a big, wholesome breakfast? It makes no difference to weight loss and it’s quite debatable if it is the MOST important meal of the day - all meals are important. We are all so different - early risers and night-owls - and so are our needs. Our body tells us when it needs more fuel. The odd person cannot tell when they are hungry but that’s a condition that should be addressed by a naturopath or is due to some very nasty meds that imbalance the stomach lining and sensors.
Focus on a small portion of protein and avoid sugar and processed carbs - and whether we have a quick snack or make breakfast our numero uno meal of the day - it is entirely up to our lifestyle.

The myth that fats are bad, as rigidly professed by some mainstream sources, has been harmful to us all. Fats are crucial, esp. at the cellular repair level. The fat-replacing carbohydrates (processed breads, pasta and rice and well as fillers, sugars and ‘natural; flavours and colourings and such) cause more harm than good. Many fats are essential in moderation (e.g.. necessary for all cellular membrane, liver, brain). So low-fat dairy products, for example, are bulked up with sugar, salt, chemical concoctions that create imbalance and the reverse of nutrition. And the saturated fats in dairy are properly proven to be healthy. (Of all of the diets touted for weight-loss, the low-fat diets are by far NOT the winners). A lot of this mis-information (in case you are still wondering) came from the 1980’s push to put down healthy fats such as butter in favour of margarine. Non-conclusive correlations and dietary studies in regards to fats in dairy and meat products were flawed as they were often created with the outcomes in mind. Correlations and coincidences are also not cause and effect - and blame had to be laid somewhere for unhappy unhealthy hearts! So that worked out well for a large portion of the corporate world… just not our bodies…

Grazing is a form of eating that some people feel allows for weight loss - eating a little and often - stops hunger pangs. Snacking needs to be done in a very disciplined manner. Going without food for a few hours at a time helps us tune in to eating from hunger, not just from habit. In turn this shows us that hunger can be ignored for a while without us falling on the floor. One study found that women who ate two meals versus five small meals of the same total calorie content showed no difference in the amount of energy they burned off. In fact when we are not digesting food, some extra attention -white cells and enzymes - can be focussed on inflammation reduction - a natural process. So don't snack between meals

Sleep deprivation contributes to our expanding waistlines. We snack more for a quick anticipation of an energy boost when we are tired… it adds up.


EAT ACCORDING TO THE GLYCEMIC INDEX - This index that we keep hearing about was initially designed for people with Hypoglycaemia and Diabetes. This simple-to-understand index* is a guide to show how fast and furious a carbohydrate triggers a rise in blood sugar - the higher the glycemic index number, the faster and higher the blood sugar response is. The higher the blood sugar rises, the faster and more insulin is triggered as a response to re-create balance! Foods with a high Glycemic Index number enter the bloodstream rapidly after we consume them and spike which causes a burst of responsive insulin. This in turn pushes the excessive sugar into cells for storage and voila – fats for the tissue to be stored. Lower glycemic foods** promote a slower release of glucose into the blood stream and a slower resultant call by our body’s cells for insulin to be released from the pancreas to re-create balance – very much like a sensitive teeter-totter. Avoid the spikes. That needless extra insulin transports fats to our cells – the very place we’d like to remove fat from! So, the carbs in our diet - simple and complex - should be from the lower end of the index for those of us wishing to diminish (as a rule of thumb). Oils, proteins and fats are about 0 on the glycemic scale. Therefore, when good proteins, oils and fats are included judiciously in a meal, they help slow down the blood sugar spiking created by the simple and complex carbs. Even though the calories of two plates of food may be the same, the effect on our body can be totally different when we keep this in mind.
*more glycemic index info at the bottom of this article
**more foods and their glycemic index numbers at http://ein-hod.info/alternative/tina/glycemic.htm


The balance we keep between insulin and blood sugar is crucial - as soon as it is imbalanced we store fats or become tired, foggy, nauseous and shaky (above). For this balancing act we need a really happy pancreas, too. Two minerals – chromium and vanadium – both too rarely occurring in today’s normal diets, make the pancreas operate at it’s best. These two important trace minerals should not be in the same supplement together – much like copper and zinc are antagonists – we need them both but separately. The supplements often have the names chromium piccolinate and vanadyl sulphate – they’re not expensive. We can tell a good brand from a poor one when they put these two minerals together not one pill - good marketing! So purchase them separately at our better health food stores. How the state of one’s pancreas is, is hard to tell unless we go to someone who does muscle testing or have a live blood analysis session (http://www.pacificholistic.com) – then there’s no guessing.

Inflammation comes with fluid retention. Weight reduction is best when it includes snuffing inflammation – and here’s an easy way: take bromelain and/or protease or proteolytic enzymes (not any of enzyme) after a meal has been disgusted (empty stomach - anywhere from 2 to 5 hours depending on each of our metabolisms and what we had to eat). Then after taking these enzymes and waiting as long as possible (maybe even 2 or 3 hours) before eating again, it allows these very specific enzymes to work on reducing inflammation. This works well at bedtime on an empty stomach if no other meds are taken.  Pain is reduced and blood circulation is improved as part of this method (incl. arthritis, DIS, C-reactive proteins, fibrin, etc).
Adding in small divided quantities of flax oil, fish oil or hemp oil in our meals during the day is then even better.   6. Some toxins are held out of harms way by fat cells (very smart of mother nature!). We’ll want to loose these toxins as we loose the fat cells. Is our lymph working at full throttle to whisk them away? This is a must as the lymph’s job is the first level of “garbage collection” at the cellular level. The collected toxins from the fluid between the cells are then processed in the lymphatic glands and nodes and tubules. When “chunked down” enough, toxins are passed into the blood supply for removal to the skin, lungs, kidney and liver - all of our “elimination” organs. Lymph is stimulated by movement such as walking, exercise and skin brushing. This system doesn’t have a motor of it’s own, such as a heart. Kicking it up a notch can be done with power walking and yoga and ozone/oxygen therapy – see http://www.pacificholistic.com/oxygen.
Edema is a close cousin to sluggish lymph. Sometimes edema is due to a period of feeling down on ourselves / self devaluation – so let’s have a look! Live blood analysis can see if the lymph is “stuck” or just right. Lymphatic drainage, too.

An intestinal tract that is functioning at it’s best will allow optimum elimination while absorbing nutrients fully at the same time. Many people have a compromised intestinal tract – not a small issue – 28 feet of large and small tubing that has many jobs and demands upon it and should be functioning well. The function of absorption is vital for life.
We don’t experience constant cravings when we are not missing nutrients from what we eat. When we compromise the intestines we may have ‘leaky gut syndrome’ and then we absorb a lot less – what a waste! This condition is much more common than we think - and is caused in the main by the effects of antibiotics (along with other damage). Other caustic mediations such as chemo therapy wreak the same havoc which always seems to go unattended. (More malabsorption, more inflammation, more allergies and allergy meds, more cravings).
AND when we have wiped out the fora and fauna, we “hold onto stuff” and don’t loose weight then either. Clogged intestines harbour toxins that lead to more inflammation, that we need to see depart – a top-notch well functioning, cleared intestinal tract is our best ally in our weight loss efforts.  Pictures of this are at the bottom of http://www.pacificholistic.com/see-look-know. First the intestinal tract needs to be cleared and then good bacteria needs to be re-introduced for super functioning. There are no quick fixes – and we are all different.

A happy thyroid is our best ally. Hypothyroidism is like Sisyphus rolling that big boulder up the dieting mountain… and it rolls back down again and again and then he tries yet again… Or, as we lack Greek Gods, it’s like doing the Grouse Grind with rocks in our backpack and losing very few calories and barely moving along… Our temperature needs to be 37*C (98.6* F) - (taken at least 2 hours away from drink, food, water, exercise and exertion - not lower. This means our energy is being burnt efficiently in our cells, no sluggishness at the cellular level, enzymatic reactions are normal, hormones try to balance properly, our mitochondria are burning fuel properly in our cells (energy is well used) and we can feel it. We can self-diagnose this to some degree – take our temperature (see http://www.wilsonssyndrome.com/HowAreTempsMeasured.htm). If we are a little below (example 36.7*C), then supplement with some dulse and kelp and such. If we are far below (example 35.5*C), then a very careful supplementation with liquid potassium iodide (Lugol’s is the brand to get - one drop in the am in a glass of water - the Mercedes of iodines) as well as thyroid and adrenal gland extracts. These are the least intrusive, when done mindfully. Of course one should see one’s medical caregiver first before embarking on anything such as this!!!! (The tests our GP’s lab offers are mostly not sensitive enough or incorrect, or else the interpretation of the results are too loose. When the TSH - Thyroid Stimulating Hormone is being tested, it hinges on the health of the hypothalamus and pituitary as well. And if they are sluggish (due to severe stress as one of many reasons) as well as the thyroid itself, we may end up with a reading of normal in a very abnormal state! Thyroid function tests (TFT) are not encouraged when a reading comes back as normal - so demand thyrotrophin, thyroxin (T4), and triiodothyronine (T3) - circulating concentrations and free hormones if you are thinking of getting answers from your GP. If you are presently on chemical thyroid replacement meds, have had your thyroid or part of it radiated or removed (this obviously would need monitoring, too), then the above potassium iodide suggestions are not for you.)

These are small, sustainable tweaks.
No fads, no magic pills….just small steps that we can make into life-long habits. Avoid anything processed wherever possible - so we will automatically be reducing our junk food and refined carbs and eating more natural fats, proteins, fruits and veggies instead. We didn't put it on overnight and it won't come off overnight either.
Focus on your health rather than your weight…and the pounds will come off, slowly but surely.
...to your health! ...to your weight loss! Let me know if you have any other suggestions.
Merrie Bakker 604-261-7742 info@pacificholistic.com http://www.pacificholistic.com


The index was initially designed for people with Hypoglycaemia and Diabetes. The simple-to-understand index is a measuring system to show how fast a carbohydrate triggers a rise in blood sugar - the higher the number, the faster and higher the blood sugar response is. The higher the blood sugar rises, the faster and more insulin is triggered as a response! Foods with a high Glycemic Index number enter the bloodstream rapidly after you eat them, while low glycemic foods promote a slower release of glucose into the blood stream and a slower resultant call that this creates for insulin to be released from the pancreas to rebalance – very much like a teeter-totter. This means that if you’re trying to do the right thing to maintain a balance between your insulin and blood sugar, and trying to reduce the wild swings and spikes, and trying to loose weight, then the carbs in your diet should be from low glycemic foods, or complex carbs.
Eating with the index in mind has sometimes confused people and has often left the impression that there is confused science behind the numbers, but this is not so. Carbs are easy to assay in the lab. There just happens to be two published glycemic indexes in circulation and often the authors do not explain which they are quoting from! One uses processed yucky white bread as a base of 100 and one uses glucose as a base of 100. It’s the later that makes sense and that we use in this article (see chart below) - sugar is sugar but not all white bread is created equal.
Diabetics, hypoglycemics, cancer patients and those wishing to lose weight should try to avoid foods with a Glycemic Index above 50 (as a rule of thumb). Oils and fats are 0 on the glycemic scale. Therefore, when good oils and fats are added judiciously to a meal, they help slow down the blood sugar spiking - each bite has a lower index number.
Most proteins are quite low, too. Processed foods are harder to access or figure out, as to their glycemic count as what goes into the processing can be tricky. Whole wheat macaroni by itself and in a very pure and unprocessed form has a reading of 45. Packaged, processed, manufactured macaroni & cheese usually results in a reading of 64. You may wonder (after all cheeses and cream are under 10 each on the index), why this doesn’t bring the number down when added to mac & cheese...). The reason is that the processes used in the macaroni and cheese fabrication, include the addition of sugar, stabilizers and mean starches that we never think about and are hidden in the fancy contents package descriptions. It pays to read the labels and know what some of the long words really mean (there are 10 different long names for sugar alone, most of which end in “ose”). To wiggle past our scrutiny, processors often name a multitude of them by various titles. As we may only recognize one or two, we think we aren’t being “sugared”.take a look at bologna and other processed meats - high glycemic fillers!
Root vegetables, which are known to be high in “good sugars” (especially good for the intestinal tract), also have magnificent fibres, enzymes, vitamins and minerals, but the index reminds us to maintain moderation. Roots range from parsnips at 90 to yams and carrots at 50. French fries come in at 75 and so does pumpkin. Sweet corn, kidney beans and canned lentils stand at about 55 on the index. Un-canned garbanzo beans, split peas and beans “weigh in” at about 33. There is a big difference between canned and un-canned - up to 50% sometimes. This is due to the added “goodies” such as stabilizers and preservatives.

All fruits are quite high in sugar. Oranges have an index of 44 and orange juice of 52. So why is that? Juice, to be legally sold in stores, must be pasteurized and as vitamins and enzymes cannot withstand heat from the legally required processing, you are left with merely sugar and minerals and the fibers have been reduced to 'rubble' - so now you are minus the enzymes required for the digestion of this juice and a bit of added sugar (fructose or dextrose) snuck in to make one brand seem nicer than the next... But, they are all doing it.... Watermelon at 72 competes with grapes at 46. Plain yogurt at 14 competes with gatorade at 95! Dates (instant sugar shot for the bloodstream) is a whopping 100 (same as sugar) on the index, making popcorn at 55 look good from this perspective. If you add a bit of softly melted organic butter, then that slows down the starch of the popcorn even more! Some foods or drinks that we thought were over-loaded with sugar do not really cause the sugar spikes that were imagined or that dieticians warned us about. Strong views founded on years of assumptive nutrition can be a little shaken from time to time! Here science definitely proves to be our ally.
Normal cells in our bodies need carbs for many functions, especially our brains! Complex carbohydrates, the good ones that are released gradually, are necessary as carbohydrates are an integral part of many chemical reactions in our bodies. A slow release (rather than large spurts of blood sugar) allows the blood sugar to rise gradually, than some insulin is called for and released and pushes the blood sugar up and gradually lower the blood sugar back down - over and over, keeping the normal cells happy.
An imbalance creates a strain in the pancreas (for pumping out vast amounts of insulin on demand from spiking blood sugar), adrenals (cortisol for when the sugar drops too far) and liver. Eventually this could cause these organs to become exhausted and create more functional problems at the cellular level. Also, C-reactive protein in the blood occurs more frequently with spiking blood sugar and resulting insulin and that leads to systemic inflammation and weight gain. Receptor cells throughout the body become a bit numb and insensitive and more.
Carbs are central to creating the feel good hormone serotonin, too (that’s why some people on the Atkins diet are so grumpy). Carbs are needed for many essential reactions in the body, right down to the ATP energy-making cycle in the cell (that’s why people on the Atkins diet can sometimes feel like they have the flu). Another reason to keep the balance smooth is that all cells need some sugar to function properly but cancer cells are absolutely dependent upon sugar to live, so we want to keep those sugar levels calm and even - slow release for the healthy cells. Spikes in blood sugar are just what a cancer cell needs for survival - a big fat whack!  And co-incidental to a blast of sugar in the bloodstream there is a pulling back of the functioning of the white cells, too, so that the garbage removal and immunity work is hampered for several hours at a time (especially good to remember as we need to be strong to withstand the upcoming, anticipated flu season).
This Glycemic Index needs to be tucked into the hand of everyone diagnosed with a serious disease and their support people and care-givers, too. This index comes in handy when trying to choose foods at a fast food outlet. This info makes one think twice about the cans of artificial food-replacement drinks, loaded with artificial vitamins and sugars (by many names), that are handed out in clinics while chemo is administered in order to “maintain weight”. Any food which has a glycemic index above fifty belongs in the “sin once in a rare while” department. Our bodies were not designed to eat refined carbohydrates. Refined, high glycemic carbs give the good carbs a bad name! Raised insulin levels trigger an increase in cholesterol production in the liver! So if you get your cholesterol checked and it comes back high, then first off - have it re-checked and secondly, eat carefully according to the Index.

Cholesterol can make the walls of blood vessels ­contract, less space, so blood pressure goes up. The insulin irregularities cause blood to contain more C-Reactive proteins whose presence is not healthy for the arterial walls of your circulation (especially when one is on other strong meds that hamper natural safe-guards - pteroharpens) and can lead to heart challenges! What an interesting vicious circle/cycle - so just eat judiciously according to the Index - keep Balanced - no Spikes!
The glycemic index is interesting and straightforward. What circulates is based on two different systems and can be confusing when you think there is only one - one derived from sugar and one from white flour. (Use the first and forget the second...) The glycemic index is in every diabetic’s manual.

And some easy add-ons for fine tuning. Homeopathics can be subtle and powerful. These cell salts (also called tissue salts or Schluesser salts) do no harm and are inexpensive. The three most helpful for sugar imbalances are: 
•    Kalium sulphate (D6)  (Kali. sulph.)    
•    Natrium sulphate (D6)  (Nat. sulph.)    
•    Calium phosphate (D6)  (Calc. phos.)
And treat yourself to a nice reflexology session and have your pancreas and liver given special attention or just have a friend massage your feet in the right places!

Merrie Bakker

DISCLAIMER: As annoying as this is... this article is intended for informational purposes only and heaven forbid... and you know that I know that you know that I have to write this... nothing in this piece is intended to be a substitute for professional medical advice, especially if one has thyroid challenges...
If you have any questions, please feel free to email or call me.
More health articles: http://www.pacificholistic.com/nutrition

Merrie Bakker, 604-261-7742, info@pacificholistic.com
Live Blood Analysis: http://www.pacificholistic.com
Ozone / oxygen healing: http://www.pacificholistic.com/oxygen
Reiki, EFT and Reflexology classes and sessions: http://www.reflexologyreiki.com



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