11 Hacks to Make Your Weight Loss Easier

11 Ways to Make Your Weight Loss Efforts Pay Off

Many of us are dieting; some of us are being cautious 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 dieting - rather it’s about tweaking as you go along.

1.
EAT ACCORDING TO THE GLYCEMIC INDEX

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 and complex) triggers a rise in our blood sugar - the higher the number, the faster and greater the blood sugar response is. The 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 enter the bloodstream rapidly after you eat them and spike your blood sugar. This causes a burst of insulin and voila – we have created fats for our tissue to store.
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 keep on creating balance – very much like a sensitive teeter-totter. 
Your insulin does it's job by transporting the blood sugar overage to your tissue cells where – voila! - it is converted to fat as energy storage... the very place most of us would like to remove fat from! 
​Avoid the spikes.

The carbs in your diet are best for you when chosen from the low glycemic foods as shown in the index. These are called the complex carbs. The carbs with a high glycemic index number are called simple carbs and most are starches and sugars or both combined...
It follows that those of us wishing to avoid storing significant fats should try to avoid foods with a Glycemic Index above 60 (as a rule of thumb). 
Oils, 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 quickness and extent of the blood sugar surge and even suppress the blood sugar spiking.
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 and sugar storage can be totally different.
*more foods and their glycemic index numbers at http://ein-hod.info/alternative/tina/glycemic.htm

2.
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 – chromium and vanadium that have complicated and absolutely brilliant multi-functions. Both are too rare an occurrence in our present day non-organic, mass-hot-house grown food choices. Even though they have been removed from our vegetables, our bodies require them - they allow some of the blood sugar to enter tissue cells as energy to help the mitochondria work at optimum, rather than to be eventually stuffed into fat cells.

The former, 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.
The latter, vanadium, is available 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 article!)**
And beware certain brands - these two trace minerals should not be in the same supplement together – much like copper and zinc – you need them both but separately - as they are antagonists. Vanadium is only required in trace amounts and can actually contribute to manic depression when over-indulged. It's best when not consumed with Vitamin C.

These two trace minerals allow all the cells in the body to accept tiny amounts of incoming sugar from the blood supply into the tissue so that it can act as fuel - and keep the mitochondria and all the other intricate chemical reactions motoring along and going at optimum. 

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) or if you have a proper live blood analysis session (http://www.pacificholistic.com/see-look-know) – then there’s no guessing.

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.)

3.
Inflammation often comes with fluid retention.

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

a. take a particular digestive enzyme - a protease / proteolytic enzyme on an empty stomach - and it is esp. good at bedtime assuming your stomach is empty. This suggestion will also reduce pain and improve blood circulation, incl. arthritis, DIS, C-reactive protein, etc. This proteolytic enzyme has a complex way of reducing inflammation as long it is taken away from food and allowed to work without food chasing it.

b. include small divided quantities of quality cold pressed flax oil, krill oil or hemp oil through out the day. 

c. include vitamin C in small quantities of 500mg - spread throughout the day. This is beneficial, esp. if the vitamin C is not made from corn as most are - see 78 Foolproof Tips to Improve Your Health for more details.

d. ensure your body is always making your own natural glutathione – on automatic - our own built-in natural anti-inflammatory help - by having a diet that has a full spectrum of amino-acids (not vegan) and a trace mineral called selenium - which is still available in one food - Brazil nuts!

4.
Toxins are held out of harms' way in fat cells
(very smart of mother nature!). You’ll want to coax these toxins out so as to loose the fat cells that are holding them... and non-invasive ozone / oxygen therapy does this very gently and well – see http://www.pacificholistic.com/oxygen
 

5.
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 between the cells are picked up by the lymphatic tubules and processed in the lymphatic nodes and moved along. When “chunked down and de-activated” enough, toxins are passed into the blood supply for complete removal out via the skin, lungs, kidney and liver - all of our “elimination” organs - sweat, breath, urine and bowel movements. 
Lymph is stimulated by movement such as walking, exercise and skin brushing, as 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 underlying unresolved challenging issues / emotional reasons. 
Sometimes edema is due to a period of really feeling down on ourselves / deep self devaluation / severe stress / or adrenal burnout - cruising on adrenal fumes – so let’s have a look!

6.
An intestinal tract that is functioning at it’s best
 will allow optimum elimination while absorbing nutrients, fighting disease and inflammation and being part of supplying co-factors for many functions (such as helping make serotonin). 
Many people have a compromised intestinal tract – not a small issue – that's 28 feet of large and small intestine. 
The function of absorption is vital so we don’t experience constant cravings and get the most benefit from what we eat. When we are denied the effects of nutrients, over time. For instance, when we have ‘leaky gut syndrome’ we absorb a lot less – what a waste! 
Severe stress – recent past and present - and use of antibiotics - can have their way with your tract! Congested intestines harbor toxins that we need to see depart. A top-notch well-functioning intestinal tract is your 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.

7.
A happy thyroid is always your best ally 
- hypothyroidism is like Sisyphus rolling that big boulder up the dieting mountain - every day... Or, as we lack Greek Gods, it's like doing the Grouse Grind with rocks in your backpack and yet losing very few calories...
Your mid-morning body temperature needs to be 37*C (98.6* F) - ideally. This allows us to see that your energy is efficiently created in your cells – no sluggishness at the cellular level and enzymatic reactions are normal. 
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 good 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.
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.
Then – live blood analysis may be in order or go and see your 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. Thyroid function tests (TFT) are needed if your MD wants to get all the right information for you, including the 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 2% tincture of Lugol's iodine. 
For someone who isn’t deficient, this patch shouldn’t begin to fade 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

8.
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 - early risers and night-owls - and so are our personal meal component 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, shock treatment, an imbalanced hypothalymus, etc, and even the stomach lining's sensors.
Focus on a small portion of protein and fats at small intervals if your adrenals are over-used 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.
Grazing is a form of eating that some people feel allows for weight loss - eating a little- carefully - and often - stops hunger pangs. Snacking needs to be done in a very disciplined manner esp when rehabilitating the adrenals. 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 larger meals versus five small meals of the same total calorie 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 gut bacteria, for example, can be used for fighting inflammation reduction - a natural process, when not tied up with metabolism duties.

9.
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 - membranes, liver, brain). Low-fat dairy products, for example, are bulked up with sugar, salt, flavorings, chemical concoctions that create imbalance and the reverse of nutrition to make up for the lack.
Saturated fats are finally properly proven to be healthy.
 

10.
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.
11.
Treat yourself to a nice reflexology session
and have your 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!

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

Let me know if you have any other suggestions.

Merrie Bakker
SEE YOU SOON
604-261-7742

info@pacificholistic.com
info@reflexologyreiki.com

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Information and suggestions made above or elsewhere at this website are for education purposes not intended to replace the advice of your health care practitioner / doctor as we do not dispense medical advice, prescribe, or diagnose illness. If you have a severe medical condition or health concern, see a qualified person.

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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.

* THE INDEX!
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 bet friend.
 

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

Merrie Bakker
SEE YOU SOON
604-261-7742

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
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I thought I’d give live blood cell analysis one more try with Pacific Holistic... I had this process done once before and was in awe of seeing my blood magnified onto a monitor. I was less impressed by the practitioner, whose nutritional education was lacking but not his resolve to take me and my long list of required supplements to a nearby health store and then to find out that this practitioner was actually an employee of the store, as well! Ms. Bakker makes suggestions for subtle lifestyle changes, new food choices and learning more, first. This isn’t earth shattering but tailored uniquely to me and then there’s a list with priorities and suggestions as to supplements and which brands and possible stores in the Lower Mainland that carry these brands – and I’m free to proceed as I wish. Her report and summary are thorough and honest and good to refer back to.

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