Many of us are watching our weight; some of us are being cautious eaters and we’d 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.

1.
EAT ACCORDING TO THE GLYCEMIC INDEX – most important
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. NOt a good weight loss move. 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 best carbs are when they’re 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…
It follows that those of us wishing to avoid storing extra blood sugar that doesn’t make it as energy into the mitochondria can become significant fats. So eating to get the energy but not inviting a tonne of insulin to come rushing in is excellant for weigh-loss – some folks try to avoid foods with a Glycemic Index above 60* or so (as a rule of thumb). 

Oils, all proteins and all 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, and suppress blood sugar spiking and reduce the call for insulin’s help.
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 glycemic index numbers at https://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 to help us – chromium and vanadium. They both have absolutely brilliant multi-functions. Both are now a rare occurrence in our present day non-organic, mass-produced, hot-house grown food. Yet our bodies require them both as they allow some of the blood glucose (energy) that enters our blood upon digestion to enter our tissues and then the tissues’ mitochondria efficiently – the energy our cells need to work at optimum to keep the fires stoked, rather than to keep circulating in the blood sugar. These two trace minerals are tissue gatekeepers – they let the trace minerals in – AND these are antagonists of each other. If not present in our diets, then the circulating blood sugar could eventually be spinning it’s wheels… and put away into storage / our fat cells, while also leaving us 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), and minute amounts in liver, molasses, cheese, the germ and bran of wheat, as well smidgens in beef, egg yolks, butter, oysters, shrimp, and grapes.
Best to just supplement with 200 mcg per day – not more – and not in tandem with vanadium.

Vanadium is sold 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 shell fish (there’s a trick to that – not as creepy as it sounds – see bottom of this little section!)**
Vanadium is only required in trace amounts and using parsel will do nicely.

These two trace minerals allow all the cells in the body to accept tiny amounts of the incoming glucose from our blood more easily – and keep the mitochondria and all the other intricate chemical reactions motoring along and at optimum. Now you are receiving better energy from your food.

** re chromium – at about 14 paragraphs down in https://pacific-holistic.com/blood_sugar_imbalances

3.
some easy add-ons
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 keeping blood sugar balanced are: 
•    Kalium sulphate (D6)  (Kali. sulph.)    
•    Natrium sulphate (D6)  (Nat. sulph.)    
•    Calium phosphate (D6)  (Calc. phos.)

4.
Inflammation often comes with fluid retention.
Weight reduction should always include diminishing inflammation – as inflammation is always accompanied with water retention masquerading as extra weight.
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 stream 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 light 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, toxic meds, periods of indescriminate eating, etc, all of which are related with inflammation. This proteolytic enzyme, assuming it is taken on an empty stomach, has a complex way of 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 – exceptional quality)

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 all at once. This is beneficial, esp. if the vitamin C is og good quality and NOT highly processed 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 or CamuCamu.

d. Ensure your body is always making your own natural glutathione – automatically, rather than from an IV, pill or powder. It’s our own built-in natural anti-inflammatory help – by having a diet that includes a full spectrum of the essential amino-acids (that’s not a vegan diet) and an often missing trace mineral called selenium.
Glutatione cannot be made without 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.

5.
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 shrink the fat cells that are holding them… and non-invasive ozone / oxygen therapy does this very gently and very well – see https://pacific-holistic.com/oxygen

6.
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 – just like sweat and breath are. 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 of eager-beaver white cells) and moved along. When “chunked down, and processed at each node and de-activated” enough, then the collected toxins are passed into the blood supply for complete removal out via the kidney and liver.
Lymph is stimulated by movement such as walking, exercise and skin brushing. This lymphatic 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 issues / self-devaluation and other emotional challenging reasons are related to this sort of sluggish lymph. Check to see if it can be due to a period of really feeling down on oneself.
Edema can also be an accompaniment of a number of conundrums such as 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!

7.
An intestinal tract that is functioning at it’s best will allow optimum elimination while absorbing nutrients swiftly, helping make vitamins, housing the precious bacteria we need for fighting disease and inflammation and being part of supplying crucial co-factors for many functions (such as helping create serotonin for feeling upbeat). 
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 our bodies are denied the nurturing benefits of the nutrients we eat, over time, we will gain weight as we are constantly reaching for ‘just a bit more’. 
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! It also may be quite devoid of bacteria – good bacteria (seldom a good guys versus bad bacteria situation). When there’s dysbiosis, there’s a mess and a 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 good gut bacteria who are sitting ducks for these ‘good’ substances and consequently degrade the entire tract! (Oil of oregano and colloidal silver are brilliant and should be taken with the understanding that they kill ALL bacteria – including the majority that are beneficial).
They should be in everyone’s emergency bag – but when gargling they should not be swallowed.

Congested intestines harbor lots of toxins, too, that can re-circulate 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 to do their jobs. 
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.

8.
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 the temperature is 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 a digitalone or a swiping one) 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. https://pacific-holistis.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. 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 at the end of the iodine article mentioned above …
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 3 or 4 hours or less. And a bit more information by the great Dr Sherri Tenpenny on her point of view on this (not mine): https://youtu.be/hMjKmi12UX0

8.
Do we really need a big, wholesome breakfast?
Eating each meal in one hour or under.
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 instead on smaller meals, even if that includes breakfasts with a small portion of protein and fats with each meal, esp if your adrenals are over-used and worn-out and tired. One can avoid sugar and processed carbs rather than skipping the entire breakfast.

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 better – a natural process, when not tied up with metabolism duties.
And added to this careful planning is a digestion facet tha we often forget… eat the entire meal, incl that glass of vino or a bite of desert within ONE HOUR. If there’s more food after that time then there’s an accompanying surge of hormone from the adrenals (cortisol) to keep the liver in energy and functioning (Drs Heller) and that is not a friend of weight-loss

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 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 (great supply of healing butyric acid)! https://pacific-holistic.com/butter

10.
Sleep deprivation contributes to our expanding waistlines. We snack more for a quick fix of desperately needed energy – a boost when we are tired… it adds up.

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

12.
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 – and I’d be happy to share them.

KNOW YOUR OPTIONS
Merrie Bakker B.Sc, M.Arch, CN

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

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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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