12 Hacks to Make Weight Loss Easier

12 Ways to Make Weight Loss Efforts More Effective

Many of us are dieting; some of us are being cautious eaters and we’d all like loosing weight to be easy!
With mountains of conflicting weight loss advice and internet ‘wisdom’, advertorials and BS, where does one start ... or stop? 

So this article is not about a specific diet - rather it’s about tweaking your food choices and eating habits as you go along.


This often referred to index was initially compiled for people with hypoglycemia and diabetes. This simple-to-understand index is a guide showing us how fast a carbohydrate (simple or complex) triggers a rise in our blood sugar - the higher the number, the faster and greater the blood sugar response is. The quicker and higher the blood sugar rises, the faster and the more insulin is triggered as a natural response to counter-balance this!

Foods with a high Glycemic Index number cause glucose to enter the bloodstream rapidly after you eat them and spike your blood sugar upward. This triggers insulin and voila – we have created the chemical setting for insulin to circulate and be picked up and be stored as fat. That's why people have become so fearfull about simple carbs.
Low glycemic foods promote a slower release of glucose into the blood stream and thus a slower resultant call on insulin production and release from the pancreas to come in to keep on creating balance – very much like a sensitive teeter-totter. 
Your blood glucose travels to all of your tissue cells everywhere in your body for energy – voila! 

Avoid creating spikes.

The carbs in your diet are best for you when chosen from the low glycemic foods as shown in the index and they are usually called complex carbs - such as vegetables. The carbs with a high glycemic index number are usually simple carbs and most are starches and sugars or both or combined...
It follows that those of us wishing to avoid storing significant fats, ie eating to get the energy but not inviting a tonne of insulin, should try to avoid foods with a Glycemic Index above 60 or so (as a rule of thumb). 

Oils, all proteins and fats are about 0 on the glycemic scale!
Therefore, when good proteins, oils and fats are added judiciously to a meal, they lower the total overal quickness and extent of the blood sugar surge,  suppress blood sugar spiking and reduce the call for insulin.
Consequently, it follows that when preparing a meal, two plates of food may be the same number of calories, yet the effect on our bodies can be totally different.

*fine foods and their glycemic index numbers at http://ein-hod.info/alternative/tina/glycemic.htm

The teeter-totter balance we need between insulin and blood sugar
is crucial as we see above - and for this function to be as flawless as possible, we need two trace minerals to help us – chromium and vanadium - that have absolutely brilliant multi-functions. Both are now a rare occurrence in our present day non-organic, mass, hot-house grown food choices. These two are no longer in our vegetables - yet our bodies require them - they allow some of the blood glucose (energy) to enter our tissues efficiently - the energy our cells needy to help the mitochondria (the engine of each little cell) to work at optimum, rather than to keep circulating in the blood and to be eventually stuffed into storage / fat cells, while feeling tired.

Chromium is available in pill form at your better health food stores - inexpensive. This trace element is essential for humans and animals in trivalent form and poisonous in any other form. We can also retrieve some in the best form - organic - in dried brewers yeast (not torula), liver, molasses, cheese, the germ and bran of wheat, as well as some in beef, egg yolks, butter, oysters, shrimp, grapes and alcoholic beverages. Best to just supplement with 200 mcg per day - not more.
Vanadium is in pill form but it's better to take it from what is available in food form - by eating a lot of parsley, radishes and lobster (there's a trick to that - not as creepy as it sounds - see bottom of this little section!)**
And beware of certain brands - these two trace minerals should not be in the same supplement together – much like copper and zinc – you certainly need them both - but separately - as they are antagonists. Vanadium is only required in trace amounts.

These two trace minerals allow all the cells in the body to accept tiny amounts of the incoming glucose from the blood supply into the tissue more easily - and keep the mitochondria and all the other intricate chemical reactions motoring along and going at optimum. Now you are receiving better energy from your food - requiring less eating and less tiredness.

How the state of one’s pancreas is - where most of the insulin / glucagon signaling takes place - is hard to tell unless you go to someone who does muscle testing (with the correct questions including enzymatic function type questions) or when you have a proper live blood analysis session (http://www.pacificholistic.com/see-look-know) – then there’s no guessing.

** re chromium - at about 14 paragraphs down in http://www.pacificholistic.com/blood_sugar_imbalance

And some easy add-ons for fine tuning.

Homeopathics can be subtle and powerful. These cell salts (also called tissue salts or Schuessler salts) do no harm and are inexpensive. The three most helpful for blood sugar imbalances are: 
•    Kalium sulphate (D6)  (Kali. sulph.)    
•    Natrium sulphate (D6)  (Nat. sulph.)    
•    Calium phosphate (D6)  (Calc. phos.)

Inflammation often comes with fluid retention.

Weight reduction should always include diminishing inflammation – as inflammation is always accompanied with water retention masquerading as fat.
Here are easy suggestions:

a. Use a particular digestive enzyme - a protease / proteolytic enzyme on an empty stomach and use it to clean and clear one's blood supply in a subtle, healthy manner.  It is esp. good to take this particular type of enzyme at bedtime, assuming your stomach is empty (3 to 5 hours after your last meal), so that the enzymes can work while you are asleep. This will also reduce pain and improve blood circulation (separates the red cells that are rouleaued and stuck together for better circulation. This is extremely useful for arthritis, DIS, C-reactive protein, an over-abundance of toxins, poor pancreatic functioning and support with returning one's body back to normal after anti-biotics, etc, all of which are related with inflammation. This proteolytic enzyme has a complex way of also reducing inflammation as long it is taken away from food (several hours after a light meal and allowed to work without food chasing it. Even when you wake up in the middle of the night for a washroom visit - then that's a good time to take several capsules. (My favorite is M7+ by Naturpharm)

b. include small divided quantities of quality cold pressed flax oil, krill oil or hemp oil through out the day in your diet - in a smoothie or in a capsule. 

c. include vitamin C in small quantities of 500mg - spread throughout the day - not al at once. This is beneficial, esp. if the vitamin C is NOT made from corn as most are. If it doesn't say on the supplement bottle what it is made from, then it is a good guess it is made from corn - see 78 Foolproof Tips to Improve Your Health for more details for lots more on this. My favorite is Thorne's Vitamin C with Bioflavinoids and CamuCamu.

d. Ensure your body is always making your own natural glutathione – on automatic rather than from an IV or powder. It's nature's own built-in natural anti-inflammatory help - by having a diet that has a full spectrum of amino-acids that include the nine essential amino acids (not a vegan diet) and an often missing trace mineral called selenium. Selenium is still available in ONLY one food - Brazil nuts! If you don't like them, then try this: chop them and toast them and add them to your salads or grind them into flour and make use of them in a nut flour, low-sugar cookie, nut-crust or cake.

Toxins are naturally held out of harms' way in fat cells if at all possible - including heavy metals 
(very smart of mother nature!). You’ll want to coax these toxins out so as to collapse the fat cells that are holding them... and non-invasive ozone / oxygen therapy does this very gently and very well – see http://www.pacificholistic.com/oxygen

Is your lymph working at full throttle
to whisk toxins away? 
This is a must as the lymph’s job is that of “garbage collection” at the cellular level. The collected toxins from the fluid lying between and around all of the cells - the extra-cellualr fluids - are picked up by the lymphatic tubules and processed in the lymphatic nodes (full or eager-beaver white cells) and moved along. When “chunked down, processed and de-activated” enough, toxins are passed into the blood supply for complete removal out via the kidney and liver. Sweat and breath eliminate more directly. 
Lymph is stimulated by movement such as walking, exercise and skin brushing. This system doesn’t have a motor of it’s own like the heart. Kicking it up a notch can be done with power walking, trampolining and yoga. 
(Edema is a close cousin to sluggish lymph - but for differing reasons.) Underlying unresolved challenging issues / emotional reasons related to this sort of sluggish lymph can be due to a period of really feeling down on ourselves / deep self devaluation.
Edema can be an accompaniment of severe stress, abandonement, feeling shunned and seriously ignored and/or coping with adrenal burnout - cruising on adrenal fumes – so let’s have a look with live blood analysis!

An intestinal tract that is functioning at it’s best
 will allow optimum elimination while absorbing nutrients swiftly, fighting disease and inflammation and being part of supplying co-factors for many functions (such as helping make certain vitamins and serotonin for feel-good). 
Many people have a compromised intestinal tract and don't know this – not a small issue – that's 28 feet of large and small intestine that should be on our side of the challenge - not struggling to keep up. 
The function of nutrient absorption is vital so we don’t experience constant cravings and to allow us to get the most benefit from what we eat. When we are denied the effects of the nutrients we eat, over time, we will gain weight. For instance, when we have ‘leaky gut syndrome’ we absorb a lot less from the foods we eat – what a waste! I prefer to call this dysbiosis as, inspite of the internet and other hokum, the gut does not leak! It might be inflammed - but not leaking! When there's dysbiosis, there's a mess of lack of absorption.
Severe prolonged worry (recent, past and present), use of antibiotics, swallowing oil of oregano and colloidal silver - can have their way with our gut bacteria and consequently degrade the entire tract!

Congested intestines harbor lots of toxins, too, that can recirculate and that we need to see depart. A top-notch well-functioning intestinal tract is our best ally in your weight loss efforts. 
Cleaning up is a two step process.
First the intestinal tract needs to be cleared of toxins, catarrh, etc and then good bacteria needs to be re-introduced for repair and maximized functioning. 
There are no quick fixes – and we are all different - this does not have a one-size-fits-all solution. 
Call me for an explanation as to how to do this best for your personal situation.

A happy thyroid is always your best ally 
- hypothyroidism is like Sisyphus rolling that big mythic boulder up the dieting mountain - every day... never getting to the top and then starting again. 
Your mid-morning body temperature needs to be close to 37*C (98.6* F) ideally - when taken away from food and drink and when you are in a very relaxed state - and consistently over several days. This allows us to see that our energy is efficiently created in your cells – no sluggishness at the cellular level and that enzymatic reactions are normal - all compliments of T3, T4 and the help or hindrance of the adrenals...
This is a tough call! 
You can self-diagnose to some degree. Take your temperature with an old-fashioned thermometer (not digital) and under the tongue while breathing through the nose and not once! through the mouth... and away from food and exercise - best away from water drinking, too, and while having been very still for a while such as after meditation (see http://www.wilsonssyndrome.com/HowAreTempsMeasured.htm for useful details).
You need to know if you are at 37*C or below 37*C. If you are a little below (example 36.7*C), then supplement with dulse and kelp and a minute amount of Lugol's iodine and such - one drop in a glass of water per day.
If you are far below (example 35.5*C), then a very careful supplementation with precise supplements and possibly Lugol's iodide is the least intrusive, when done mindfully and precisely. Start with one drop in a glass of water per day. http://www.pacificholistis.com/iodine
Then – live blood analysis may be in order to get to distinct details or go and see your trusted naturopath.
An excellent explanation of how the thyroid works and the many ways it  affects us is at http://www.wilsonssyndrome.com/patients/ebook/
(The tests your GP’s lab offers are mostly not sensitive enough or else the interpretation of the results is too loosey-goosey by GP's. Thyroid function tests (TFT) and adrenal function tests are needed if your MD wants to get all the right information for you, including the common test for thyroid-stimulating hormone (TSH), thyrotrophin, thyroxin (T4), and triiodothyronine (T3) - circulating concentrations and free hormones.
If you are presently on chemical thyroid replacement meds, are hyperthyroid or have had your thyroid or part of it radiated, then this obviously would need monitoring, too, then the above potassium iodide suggestions are not for you.

Testing to see if you already have enough iodine on board can be read about on line ... or do a general test yourself: draw a 2" x 2" patch on your forearm using a couple of drops of a 2% tincture of Lugol's iodine. 
For someone who isn’t deficient, this patch shouldn’t have faded until after 24 hours. For someone who is deficient they will see the patch disappear in a shorter amount of time and for a severe deficiency one will see the patch begin to fade or disappear completely in 12 hours or less. And a bit more information by the great Dr Sherri Tenpenny at: https://youtu.be/hMjKmi12UX0

Do we really need a big, wholesome breakfast?
Is it the MOST important meal of the day? Each and every meal is important. 
We are all so different - for example, early risers and night-owls - and so are our personal meal and energy 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, electric shock treatment, an imbalanced hypothalymus, etc, and even the stomach lining's sensors that have been messed up by too many medications over a long period of time (ant-acids, prilosec, anti-depressants, metformin, etc).
Focus on small breakfasts with a small portion of protein and fats if your adrenals are over-used / worn-out and tired and avoid sugar and processed carbs rather than skipping it.
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 little while without us falling on the floor. One study found that women who ate two larger meals versus five small meals of the same total calorie and nutrient content showed no difference in the amount of energy they burned off.
When we are not digesting food, some extra attention can be focussed elsewhere by our body systems. Enzymes and friendly gut bacteria, for example, can be used for fighting inflammation reduction - a natural process, when not tied up with metabolism duties.

The myth that fats are bad
and make you fat is now pretty well dispelled except for amongst some mainstream types and people with some eating disorders. (Of all of the diets touted for weight-loss, the low-fat diets are by far NOT the winners). Fats, of course, are crucial, esp. at the cellular repair level such as sensitive membranes, all of our organs, brain, hormones). Low-fat dairy products, for example, are bulked up with sugar, fillers, salt, flavorings, chemical concoctions that create imbalance and the reverse of nutrition to make up for the lack of fat.
Saturated fats are finally properly proven to be healthy. Butter is at the top of my list (butyric acid)! http://www.pacificholistic.com/butter

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

Treat yourself to a nice reflexology session
and have your hyptthalamus, pituitary, thyroid, intestinal tract, colon, pancreas and liver given special attention and re-energized or just have a friend massage your feet in the right places!

Add a few more nutraceuticals for best digestion: methionine, inositol, biotin and choline

Methionine is for preventing fatty liver and PCOS. This important amino acid speeds fat and cholesterol utilization and mobilizes fat from the liver to be released and used as energy. Methionine also helps the body synthesize carnitine (a fat burner) and is necessary for the synthesis of choline, making it indirectly involved in fat-burning. Methionine can be found in eggs, meat, and fish; sesame seeds, Brazil nuts and some other plant seeds and cereal grains. Most fruits and vegetables contain very little. Most legumes, though protein dense, are low in methionine.
In 2013, researchers at Louisiana State University Health Sciences Center published a review in Current Diabetes Reviews, noting that studies with methionine have been shown improve insulin sensitivity and prevent body weight gain.

Vitamin B8 —inositol - a simple carbohydrate found in many animal and plant tissue such as nuts, brewer's yeast, whole grains, cabbage, cantaloupe and citrus fruits except for lemons (and also helps rebalance the nervous system - for anxiety, mood-boosting, panic disorders and OCD with very high dosages - 10 to 18gms) and generally assists in fat transportation and metabolism

Vitamin B7 or Vitamin H - biotin - best known as one of many required nutrients to rebalance hair, nails, nervous system and skin. It is found in small amounts in many foods such as eggs, butter, sunflower seeds and bananas. 

Choline is a special emulsifying nutrient that helps to break down cholesterol. It works in partnership with inositol to help our bodies utilize fats during metabolism. Choline pairs with other substance molecules to make essentials - all related to cell health and strength such as Phosphatidylcholine

...to your health! ...to your weight loss! 
Make it easy and healthy.

Let me know if you have any other suggestions.


Only medical doctors are legally allowed to diagnose and treat any named diseases but we may be able to help alleviate or shed light on many of the related underlying reasons for the symptoms and look for the root causes.  We have 22 years of experience in nutritional microscopy and it's interpretation with dark field, brightfield and phase contrast.

#107 - 2096 West 41st Avenue, Vancouver, BC, Canada
by appointment only

please phone or text 604-261-7742
Merrie Bakker 
B.Sc, M.Arch, CN

flexible hours - Monday - Saturday
Cancellations - we request 48 hour notice by phone prior to your scheduled appointment. Thank you for respecting this policy.

The initial session takes about 3 1/2 hours (depending on your health challenges, curiosity, questions and knowledge) $190
Follow-up sessions are quicker - $95

We accept cheques, cash, e-transfer and all credit cards (through the PayPal system).

Merrie Bakker at Pacific Holistic(NO supplement sales occur at Pacific Holistic EVER - in order to maintain our integrity. No products ~ no biases ~ no MLM ~ no hidden commissions ~ just plain honest, in-depth straight-forward analysis, suggestions and support.)


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Would you like the 32 page e-booklet 78 FoolProof Tips to Improve Your Health? Just send an email with ‘78’ in the subject to Merrie Bakker at info@pacificholistic.com


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! 

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 best friend.


Best qi,
Merrie Bakker B.Sc, M.Arch, CN


we’re in Kerrisdale, Vancouver, BC
by appointment only
please email, phone or text 604-261-7742, info@pacificholistic.com

HOURS: flexible hours - Monday - Saturday
Cancellations - we request 48 hour notice by phone prior to your scheduled appointment. Thank you for respecting this policy.

(NO supplement sales occur at Pacific Holistic EVER - in order to maintain our integrity. No products ~ no biases ~ no MLM ~ no hidden commissions ~ just plain honest, in-depth straight-forward analysis, suggestions and support.)

The initial session takes about 3 1/2 hours (depending on your health challenges, curiosity, questions and knowledge) $190
Follow-up sessions are quicker - $95
We accept cheques, cash, e-transfer and all credit cards (through the PayPal system).

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Merrie Bakker - Live Blood Analyst / microscopist - Health Educator - Author - Teacher - Speaker - Editor - Hands-on-Healer - Reflexologist - Dowser - Reiki Master - Nutritional Coach - a life-long student of holistic medicine and preventative health who believes with a passion that cellular disorganization can be prevented or reversed by ortho-molecular medicine, emotional healing work, environmental detoxification (many areas of concern) and nutritional and lifestyle re-balancing (many possibilities). Combined with vigilance, monitoring and team work, clients are encouraged to detox, rebuild, re-nourish, resolve and re-educate.

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Only medical doctors are legally allowed to diagnose and treat any named diseases but with live blood analysis and no-guessing nutrition, we may be able to help alleviate or shed light on many of the related underlying reasons for symptoms and find root causes.  We have 23 years of experience in nutritional microscopy and it's interpretation with dark field, brightfield and phase contrast.

Obligatory medical disclaimer:
It should go without saying... but we know and you know that you take full legal responsibility for whatever decisions you make regarding your health care.
What we offer on this site is for informational purposes only and is not intended as medical advice. The whole point here is that you think clearly for yourself and make your own decisions.



Your zestful being and powerful energy makes being in your presence a joy, an educational experience and laughter and fun!

Thank you for your generous heart and giving and sharing above and beyond what is anticipated or expected..... it is truly appreciated and heart felt.

Renate T

By using Pacific Holistic, information / service either via the internet, email, in person or phone, you are deemed to consent to the terms and conditions of the following disclaimer: You hereby agree that you voluntarily seek the alternative health care services from Merrie Bakker that are intended to complement, not replace, the advice of your own physician or other healthcare professionals.
All information that is provided by Merrie Bakker online and elsewhere, is done so in an effort to educate and is complementary and holistic in nature.