~ Michelle Tonkin ND
5 Keys to Maintaining a Healthy Weight.
With the influx of magazines, books, articles aimed at weight management, it can get pretty confusing! There are so many different diets, supplements, and it's hard to know which one will work for you! With all of the information out there, I want to help break down the basics of health and nutrition that can support overall health and healthy weight management. I also will link products from a science based nutritional program that I have personally seen have a profound effect on many lives! Listed Below are suggestions that I have found work for most people in healthy weight loss and maintaining a healthy weight. Please consult your healthcare practitioner before embarking on any exercise/diet program.
1.) Diet
“In spite of amazing technological advances over the past 45 years and a huge expenditure of resources, we are experiencing a steady rise in the incidence of degenerative diseases. Deterioration had been forced on our population by the creation of artificial foods lacking in natural vitamins and minerals.”
~ Hoffer M.D, Ph.D. Putting it All Together: The New Orthomolecular Nutrition.
Our ancestors grew up on foods that were fresh, whole, nontoxic, varied, and naturally flavored. Our high tech, fast paced, modern society has developed food sources that are dead, stale, toxic, full of artificial sugars and flavorings, and monotonous. We have taken out the best parts of our whole foods, namely fiber and enzymes, leaving ourselves with foods that have little to no nutritional value. Our soils have not been permitted to remain fallow; the outcome is that our foods are depleted of necessary nutrients. Processed foods make us feel that we are well fed, when in reality we are suffering from malnutrition.
A diet that lacks essential nutrients opens the door for degenerative diseases.
What we feed our bodies, in turn feeds our immune system. We therefore want to feed ourselves foods that will not only nourish but also encourage the channels of elimination to open, allowing toxic debris to not accumulate in our system.
Low nutrient, low fiber, highly refined carbohydrate diets can, in time, transform a once healthy intestinal terrain into a “lifeless pipe containing layers of encrusted fecal material, mucous and debris, thereby promoting the growth of Candida (fungus) and other Parasites.”
~Hoffer M.D, Ph.D. Putting it All Together: The New Orthomolecular Nutrition.
Good nutrition is necessary for the production of hormones and enzymes as well as hydrochloric acid, which promotes proper digestion. Our fuel source (nutritious, whole, untainted food) is essential for repair of all body tissues and the body’s processes of energy and cellular metabolism. A diet that lacks essential nutrients opens the door for degenerative diseases like autoimmune disorders, heart disease, cancer, and diabetes, to name a few.
Balance is the Key
A diet high in nutritious foods and properly balanced with the right amount of protein, fats, and carbohydrates, is essential in returning to and maintaining health. Improper ratios in any area will cause imbalances in the body’s chemistry. A good ratio to follow is about 60% fresh (vegetables, fruits), 30% cooked (meats, beans, grains) and 10% fats (butter, olive oil, sour cream, cheese). For example, a generous serving of greens (steamed or raw veggies, salad) a baked white or sweet potato, a small portion of meat (4-6 oz.), and some butter or olive oil.
The addition of an organic Whey Protein as a meal replacement or supplement is considered an optimal way to absorb many lacking vital nutrients while strengthening the immune system. Concentrated Whey Protein is easily utilized, highly absorbed, and readily digested. It also contains all the essential amino acids that are necessary to repair tissues while assisting in detoxification. Other benefits include the maintenance of an effective disease fighting capability and resistance to illness causing microorganisms. Glutathione is also naturally-occurring in whey protein and has powerful antioxidant and detoxification properties. Our recommendation for an exceptional organic, undenatured protein concentrate can be found at: https://tonkin.isagenix.com/
2.) Detox
Toxins are everywhere and can accumulate anywhere in the body. They are one of the major culprits responsible for illness. Continual improper elimination of toxins or “toxin build up” can contribute to or cause many disease processes. Cleansing the body of these toxins enables the body to achieve health and return to a normal state of functioning.
Cleansing the colon is one of the best ways to help eliminate trapped toxins. Depending on the health of our intestinal tract, the colon is one of the main sources of detoxification for the body. If the colon is not healthy, we are hit with a double whammy. The organ that is responsible for detoxification needs to be detoxified itself. Constipation, diarrhea, IBS (Irritable Bowel Syndrome), and many bowel disorders have their root in an unhealthy intestinal terrain.
Continual improper elimination of toxins or “toxin buildup”
can contribute to or cause many disease processes.
It is also vitally important that along with the colon, the rest of the body’s detoxification systems are cleansed. In a world full of preservatives, chemicals, pesticides, water and air pollution, the body’s detoxification systems are continually put to the test.
The body’s detox systems are made up primarily of the liver, kidneys, bowels, skin, spleen, and lymphatic system. Their job is to eliminate the toxins that we are exposed to and take in on a daily basis. In order to keep these systems functioning at their optimal best, it is essential that we support these systems with periodic cleansing and healthy living habits.
In the 1980’s scientists uncovered that “that all human fat samples contained traces of Four industrial solvents and one dioxin.” ~DailyHealthPost Editorial January 1, 2022, para 3 line 1
In addition, they found that in over 90% of the samples there were also nine other chemicals found, which included other toxic compounds such as three other dioxins and a furan. About 83% of the samples were found to contain the toxin PCB (DailyHealthPost Editorial January 1, 2022) There are two known types of toxins classified as either fat soluble or water soluble.
Water soluble toxins are those toxins which can be removed by the kidneys and bloodstream.
Fat Soluble toxins however must be detoxified by first undergoing conversion through the liver in order to become water soluble. Fat Soluble Toxins can include Environmental Chemicals, Pesticides, Plasticides, Heavy Metals, Pollutants in the air, water etc., as well as food additives or preservatives.
Toxins can get stored as fat when the lymphatic/digestive system which normally neutralize these toxins is congested. When this happens, toxins will make their way to the liver, which can cause the liver itself to become congested. If the liver gets congested, it can cause a vicious cycle of toxicity. This happens as the congested liver’s bile become thicker, and then displaces the fat-soluble toxins. These toxins are then carried into the bloodstream where they can become stored into fat cells for years “and cause oxidation (free radical damage) and degeneration” (DailyHealthPost Editorial January 1, 2022, Para 17, line 3).
Our suggestion to help cleanse the body’s detox systems, can be found in this comprehensive 30 Day Reset Program. This program is designed to aid the organs of elimination- liver, kidneys, bowels, skin, spleen, and lymphatic system in detoxification. This program includes a liquid or powder cleanse, nutritional snacks, grass fed whey protein or vegan protein, adaptogenic support, and a specifically designed bowel cleansing formulation.
3.) Supplements
There are a variety of supplements available to support healthy weight loss or maintenance. However, it should be noted that achieving and or maintaining a healthy weight is found in supporting the body’s systems overall. While taking supplements intended to assist in weight loss can be beneficial, it is essential to consider adding foundational supplements that will support your body’s overall health.
These supplements include:
A Food based multi-vitamin.
Although there are some good vitamin/mineral supplements on the market today, synthetic forms abound. They are not a good choice as they mainly come from the processing of wood or petroleum and are often retrieved from the waste products formed by these industries. It is better to consume vitamin/mineral supplements from a more natural and non-toxic source. Good sources for vitamin/mineral supplementation can be found from companies that make their vitamin and mineral supplements from whole foods.
Enzymes
Enzymes are protein molecules that are present in all living things. They have two parts. The protein part is a long chain, which contains hundreds of amino acids in a specific arrangement. The other part is a coenzyme, usually a vitamin or mineral (or it may contain a vitamin, or perhaps a molecule, which has been created from a vitamin). The enzymes found in food are responsible for breaking down the food particles as well as the biochemical reactions that make them ripen. ~ Loomis, Howard F. Jr., D.C., F.I.A.C.A. Enzymes: The Key To Health. Madison: 21st Century Nutrition Publishing, 1999.
Supplementation of vitamins and minerals are useless unless there are enough of the appropriate enzymes to utilize them.
There are two different types of supplemental enzymes available: animal and plant. Animal enzymes are derived from the pancreas of beef or pork. They do not spare the body’s own production of digestive resources and therefore the body must contribute a large amount of its own enzymes to help digest food, especially in the early stage of the digestion process. Plant enzymes are able to predigest food in the stomach.
Plant enzymes are preferable in that they work in a broader pH range than animal enzymes and are able to predigest food in the stomach. They are also derived from a natural source and not potentially laden with the animal toxins.
While manufacturers are careful to put back vitamins and minerals that are lost during food manufacturing, they do not replace the enzymes. Therefore, unless supplemental forms of enzymes are taken, our diets will continue to bedeficient in these nutrients, which are essential for health and healthy living.
Probiotics
Our gastrointestinal tract houses more than 400 types of different microorganisms.
These "friendly" microorganisms help protect our GI tract from "unfriendly" microorganisms, bacteria, parasites, viruses, yeasts, and fungi. They also act to improve immune system function and have numerous health benefits.
Probiotics encourage growth of healthy bacteria.
The ratio of flora in the intestines should be of a ratio of 85% friendly bacteria to 15% harmful. Many of the chronically ill have the ratios reversed. The regular supplementation of a high-quality probiotic that contains numerous strains of living lactic acid bacteria will help to produce good bacteria that will encourage growth of a healthy colony of bacteria in the digestive tract. Research has shown us that probiotics are of vital necessity as they:
~ http://www.theultimateenzyme.com/pro.htm
improve digestion and nutrient absorption.
dramatically improve human immune function.
protect against invasion of foreign pathogens and infectious agents.
enhance the immune system's ability to fight infections.
provide a main source of Vitamin K.
lower cholesterol by metabolizing it.
control bowel toxicity and decrease the risk of bowel cancer.
reduce gas production by non-disease-producing microorganisms.
protect the body from the devastating effects of accumulated toxins.
produce short-chain fatty acids that are converted into energy.
help protect against unhealthy cholesterol buildup.
Endocrine Support/Stress
Both men and women need help with balancing hormonal systems and aiding the body in reducing/managing stress. One great work to support the body’s hormonal and stress response is by using Adaptogens. Adaptogens are herbs that help to balance and support the body.
So, how do adaptogens work?
Whenever our bodies face a type of stress either physical, or emotional, mental etc. our bodies go through a 3-stage response known as GAS or General Adaptation Syndrome. In this 3-stage response, our bodies respond with alarm, resistance, and then finally exhaustion stage. A lot of people are actually bordering between the resistance and exhaustion stage. The great news about these adaptogenic herbs is that they help to resist stress, enabling us to hold off that exhaustion phase. So instead of crashing we are able to recover from a stressful event, etc. and then continue on our daily lives.
“Like a mini vaccine, some adaptogens appear to inoculate us to stress and help us cope,” ~ Leslie Korn, PhD
When we are adapted to stress, we have the ability to perform tasks better even in spite of a stressful situation or event. The adrenal glands help us during stress by secreting a hormone named cortisol which helps during a stressful situation or emergency but can be damaging if this hormone is released on a consistent basis. This can lead to adrenal burnout and fatigue, a very common problem in today’s society.
“Cortisol is often the culprit for weight gain, especially around the belly area. “When you reduce stress with adaptogens, you reduce stress hormones and hence their effect on weight gain.”~ Tara Nayak, naturopathic physician in Philadelphia.
Because adaptogens help the body deal with stress they also inadvertently can help with a number of issues that can be triggered or caused by stress such as: digestive problems, pain, insomnia etc.
“Stress sets off a cascade of physical responses that affect immune function, our hormones, our cognitive function system, and our internal clock, called our circadian rhythm, If these stressors persist, this leads to chronic illness.” ~ Leslie Korn, PhD
You can get adaptogens in a number of different ways from capsules, smoothies, powders, or even in teas etc. Remember however that taking these stress managers doesn’t mean that you don’t need to take good care of yourself. They are a tool and an aid to help your body deal with stress and to stay energized.
“I definitely love my adaptogens! I don’t feel the same without them. In fact, I would say that I didn’t realize how much stress I was holding onto until I was helped back into balance.” ~ Tara Nayak NP, Philiadelphia.
Some great adaptogenic herbs.
· Red Clover
· Red Raspberry
· ashwagandha,
· licorice root,
· ginseng,
· holy basil,
· Cordecyps
Also check out our suggestion for a combination of adaptogenic herbs in this awesome science-based formulation: Ionix Supreme.
Immune Support
Colostrum is a newer recognized supplement on the market that has proven beneficial to the immune system. “Colostrum is the pre-milk fluid produced from the mother's mammary glands during the first 72 hours after birth. It provides life-supporting immune and growth factors that insure the health and vitality of the newborn.”
~ www.newlifefoods.com/FAQs_colostrum.shtml
Research has shown that colostrum has powerful natural immune and growth factors that help bring the body to a state of homeostasis, or well-being. Colostrum has also been shown to help support healthy immune function, enabling us to resist the harmful effects of pollutants, allergens, bacteria, and viruses.
Colostrum, the Second Immune System
Apart from mother’s milk, the only known viable source of colostrum is from cows (bovine). As we age, our bodies gradually produce less immune and growth factors that help our bodies fight off disease and heal damaged body tissue. Because of the HGH (human growth hormones) in colostrum, it has the ability to help with tissue repair and healing and is especially helpful in cases of compromised intestinal tracks, like “leaky gut syndrome”.
Colostrum has the ability to help with tissue repair and healing.
“In the last decade, scientific research has shown that the molecular combinations of immune and growth factors in (bovine) colostrum are uniquely identical to human. Research has also shown that only bovine colostrum is not species specific and can work in humans and lower mammals.” www.newlifefoods.com/FAQs_colostrum.shtml
In Candidiasis (an overgrowth of Candida), where immune deficiency is apparent, bovine colostrum has proven beneficial in aiding in the repair of intestinal tissue. Please note that with the rise of epidemic diseases from cows, it is important to use colostrum from an organic and trusted source.
4.) Exercise
Exercise is a key component on maintaining and achieving a healthy weight. However I believe that exercise should be something that one enjoys doing in order for it to remain a consistent part of one’s life. The thing about exercise is that almost any activity can be counted as exercise. The key is to keep moving. Walking is a great exercise, gardening, cleaning the house, swimming, playing golf, going for a hike in the woods, playing basketball with the boys, tennis, the gym, rowing machine, etc. Exercise doesn’t just have to be the gym. The key is incorporating activity into your everyday life.
What are some benefits of exercise?
· Improved Mental Function
· Decrease in Depression and or Anxiety
· Better Sleep
· Maintaining Healthy Weight
· Heart Health · Reducing Risk of Diabetes
· Immune Support · Strengthens Bones and Muscles (CDC, 2021)
It is suggested to try to get about 30-45 minutes of some type of exercise at least 3-4 days a week. This will help to boost immune system, your mood, and help to keep you fit.
5.) Mindset
Having a positive outlook is an essential ingredient in emotional health. We’ve all been asked the question: Which type of person are you… “the glass is half empty” or “the glass is half full”? Our outlook on life will always influence how we see, perceive, and receive life. Changing the way, we think is the first step. What we think about ourselves is who we will become.
“…as he thinks within himself, so he is”
Proverbs 23:7
For some, it may require a restructuring of old familiar thinking patterns and emotional responses. Instead of speaking negativity over ourselves and our current situation, make the choice to believe that things will get better. Simple energy testing reveals that when we speak positive words, words of encouragement or affirmation, we have a strong muscle response. When we speak negative words, the body responds with weakness.
“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21
When a negative thought or emotion tries to overtake our thinking, we need to counter it with positive affirmations such as: “I can, I am able, this too shall pass, my future is bright.” Daily positive affirmations take practice. Take the thought captive; in doing so you will control the thought process and emotional response, rather than letting it control you.
Remember when you speak to yourself or to others, speak words of life. When we choose to focus on the negative in our lives, we create an atmosphere of emotional baggage. This will not only weigh you down, but also those around you. You’ve heard it said that “misery loves company”… but company does not love misery. People like to be around positive people. This doesn’t mean a denial of current circumstances, but the belief that these circumstances are merely stepping-stones to a brighter future.
Persevere
Perseverance is also an essential ingredient in having a healthy mindset. Changing our thought patterns is a process and will take time. Sometimes you will feel like you are taking two steps forward and one step back. An attitude of perseverance will help you during these times to not give up and to remember that you are worth the fight! Don’t ever give up on this journey to wholeness. You may be in a dark tunnel now, but you are on your way out…there is a light at the end of the tunnel, and it’s not another train! J Being whole physically and mentally takes work, but you will get there if you persevere.
Exercise Faith
Faith combined with perseverance and a positive outlook are huge keys to overall health. Doubt is negative and destructive, but faith brings peace and hope. Faith is believing in things hoped for and trusting that the One who has created you knows everything about you and has good plans for your life. Our faith may be tried at times, especially during crisis. It is then that we must hold fast to our beliefs and trust in God’s sovereignty.
Enlist Support of Family and Friends
Family and friends are an important support system in this journey to wholeness. They are the ones that know you best …the ones who are willing to stand by you, no matter what. Let the people in who are willing to encourage and hold you accountable. They are the Godsend.
Let Go of the Past
We cannot truly live in the present if we are harboring wounds from the past. They will affect us mentally, emotionally, and physically. The only one we are really hurting is ourselves. Holding onto bitterness or unresolved issues can lead to deep wounds and become sources of worry, anger, resentment, depression, and chronic illness.
These five keys: Diet, Detox, Supplementation, Exercise, and Mindset can all be tools in helping to maintain not only a healthy weight but also a heathy life. Remembering the importance of having balance. Faith can also play an important role as our emotions and past can also be a factor, and it's important to not only desire physical health, but also emotional and spiritual as well. Take a step today to a healthier happier future and healthier happier you! Blessings!
References
Hoffer M.D, Ph.D. Putting it All Together: The New Orthomolecular Nutrition.
Tonkin, Michelle (2019). Lyme and Co-infections, The Road to Recovery
DailyHealthPost Editoria lJanuary 1, 2022, Toxins Stored In Your Fat Cells Make You Fatigued And Swollen. Here’s How To Cleanse Them.
https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens
CDC (2021, November 1st) Benefits of Physical Activity https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm