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#1 2014 TIP: BOOST YOUR NUTRITION- DITCH THE DIET

Dr. Hillary Lampers, ND // Personalized Naturopathic Care, Dr. Hillary In Person, Improving The Quality Of Life, Nutrition, 'Weight loss' 'Fat loss' 'Muscle Gain', Depressed Metabolism, Hypothyroid, Hashimoto's Thyroid, Immunity , Seasonal Allergies, Food Allergies, Female, Male

BRAIN AND BODY BOOSTING TIPS FOR 2014

Yes, it's another year, and the time most people make their resolutions to improve their health.  With all the advice out there, especially on losing weight, it can be hard to know where to start.  I like to go back to the basics and make it simple.  Losing weight is a good goal, but to actually reach it, ditch the diet and MAKE PERMANENT LIFESTYLE IMPROVEMENTS. If you can make changes to these 4 areas, then this is a good beginning to a healthier brain, balanced hormones,  reaching your weight loss goals, and warding off a whole host of modern day diseases.  

TIP #1: NUTRITION

 

FOOD: YOU ARE WHAT YOU EAT Superfoods

In an earlier blog I talked about how your food choices not only affect you, but the next 2-7 generations after you. Food choices are the best way to improve your health and ward off disease.  Eating 3 small meals per day with 2 snacks is the best way to balance your metabolism. Having a high protein breakfast and adequate fiber during the day will balance blood sugar and regulate insulin. When it comes to proper nutrition, it's more of the right, and less of the bad foods, that make the difference. 

 

 ELIMINATE:

Fast food.  This is a no brainer. 

Processed foods.  If you bought it in the middle of the grocery story, and it's in a box, it's processed. 

Treated meats (pepperoni, cured meats), farmed fish, canned tuna, fried meats. 

Grains such as wheat and gluten containing foods (many people are intolerant, and they cause water retention, besides being horrible for the brain) , corn, soy, and white rice, bread, and potatoes. 

Fruit juices, excess caffeine, and alchoholic drinks.

High amounts of sugary fruits- bananas, pineapple, mangos, melons. 

Hydrogenated fats, vegetables oils, shortening, 

Rich sauces, salad dressings, and marinades are a great way to hide excess fats, gluten, and sugars. 

Sugar, artificial sweetners like aspartame (a neurological toxin), MSG. 

ADDITIONS:

Green vegetables (kale, chard, spinach) , cruciferous vegetables ( broccoli, cauliflower, cabbage) and aromatic onions and garlic.  

Low sugar fruits like berries, pears, and apples are best.

If you eat animal proteins, choose organic, grass fed, or free range beef, buffalo, wild game, chicken, or turkey.

Whey protein that is from a good source can be added- I advise Paleomeal for a well rounded protein supplement. If you are allergic to whey, plant proteins are widely available as well- Paleomeal DF (Dairy Free) or Plant Fusion (we sell this in the office) 

Eggs- Boiled, poached, fried. It's a myth that eggs increase cholesterol, so moderate egg consumption is a good source of protein and healthy fats. 

Beans and legumes such as garbonzo (hummus), kidney, and navy beans. 

Healthy fats such as grass fed butter, olive oil, coconut oil, avocadoes, and olives are good for the brain. 

Fermented dairy is the best, like Kefir or yogurt.  Avoiding dairy might be essential because many people are allergic to it, and like gluten it can create water retention. 

Grains such as quinoa, sweet poatato, yam, limited brown rice. 

Nuts and seeds such as almonds, walnuts, and sunflower seeds. 

Superfoods such as Spirulina, Chlorella (both have highest plant protein and B12), Cacoa (boosts neurotransmitters),  Nutritional Yeast (non animal protein and B vitamins,)  Maca (boosts Human Growth Hormone- Sex hormones- adrenal hormones- Try Dynamite Adrenal or youthH2O)

Spices like sea salt, tumeric, ginger, rosemary, saffron- Spices are a great way to get immune support. 

Seaweeds like nori and dulse.  They improve thyroid status and fight radiation exposure (Fukashima?)

Sweetners like stevia or wild honey. 

Lots of clean water (1 gallon per day is optimal) with a bit of lemon or herbal tea.  

SHOP, COOK, AND PREPARE FOR SUCCESS

I find that nutritional changes are actually the most difficult to make mainly because we are moving fast all the time.  It takes patience and time to shop, cook and prepare for eating properly.  I suggest using references such as cookbooks, pinterest, online recipes, and/or scheduling an appointment with a Naturopathic Physician or nutritionist to help set up a personalized eating plan and schedule specifically for you. You may say it sounds more expensive, but much like the other Tips to follow, eating healthy builds equity in your future.

It's all about SUPPORT if you want to be successful, so I've added a few of my favorite menus, a gluten free food list, and smoothie recipes below.

You can also SHOP HERE for any of the included proteins or green supplements (PaleoMeal Whey Proteins, PaleoMeal-DF (Dairy Free), PaleoGreens, Paleobars, Dynamite Adrenal etc) Put in the code SVHAWC, open a free account, pick your supplement from our scroll down options, and it will be shipped directly to your house!

Happy Healthy Eating!

Dr. Hillary

 Next blog....#2 2014 TIP: SLEEP

Related Documents

Acrobat (PDF) Document

NeuroDegen Menu // Download (137Kb, pdf)

Acrobat (PDF) Document

Weight loss menu // Download (127Kb, pdf)

Acrobat (PDF) Document

Gluten Free Foods // Download (48Kb, pdf)

Acrobat (PDF) Document

Smoothie Recipe // Download (52Kb, pdf)

Dr Hillary's European Wellness Tour

Dr. Hillary Lampers, ND // Dr. Hillary In Person, Health Care System, Improving The Quality Of Life, Research & Learning, Female, Male, Adult, Early (20-40), Adult, Middle-Aged (40-55)

The French CoastlineAfter a long week of work in the wide open spaces of Montana, not only 15 hours later, I find myself eating a croissant and drinking cappuccino in the Charles De Gaul Paris International Airport, Paris.   Today (well, yesterday) is the beginning of my three week European Wellness Adventure. It all started with my trip to Aspen, as my partners and I begin to roll out the Wild River Lodge and Wellness Spa in Washington. (Read my last blog to learn more about this)  Being invited to visit Britain, Scotland, France, and Austria to explore the oldest and newest therapies using the age old healing of water, mud, sound, light, and color, as well as share my knowledge about NCR and Naturopathic Medicine,  makes this not just a work trip, but a trip of a lifetime!

 

 Russia: The beginning of my medical wellness journey.

Medical Team in Russia

 I have only been to Europe once, on my way home from Russia where I did an internship in a sanatorium on the Black Sea for a summer.  There we witnessed entire sanitoriums run  with only mud, water, sun, massage, electrical, heat, and needle therapies prescribed by doctors from all over Russia.   In the States we call this "alternative", but in many parts of the world, that is REAL medicine.  It's cheaper, more sustainable, low force, and improves quality of life, not just relieving symptoms, and it's the basis of our Naturopathic Principles.  And, it's cheaper than expensive drugs and surgery.  

 

 

Cleaning the Champagne Baths- Anapa Russia Medicinal Black Sea Mud packs- Anapa Russia

 

 

 

 

 

 

 

 EUROPE: Time to learn and learn some more

 Nottingham, EnglandWith our current project we are looking to create a welllness center unlike anything in Washington, and it's now my job to figure out what it's going to entail, how big, what, etc etc.  It's a big job but after months of planning, I am leaving my layover at Paris for my first destination, Nottingham, Great Britain.  

 There lives Sarah Camilleri, the editor and publisher of European Spa Magazine (europeanspamagazine.com) who has so graciously invited me to spend my first  four days with her exploring central UK and the wellness retreats and treatments it has to offer.

Sarah and Dr Hillary

I will then be traveling to middle France to visit a friends amazing countryside chateau, Paris, and then my wellness destination of Austria.  There I have been invited for a week of touring the most unbelievable wellness facilities in the world. From Salzburg I will be traveling back to Scotland to meet with another friend that I met in Aspen who is going to tour me around to some spas and the sights, and mostly to consult with him and his wife regarding NCR and their youngest daughter.  Then back to England, a trip to London and high tea and a possible chance to get a write up regarding NCR and our project in European Spa Magazine.  It will then be time to fly back over the pond to Miami to witness the launch of GFC's (my brokerage company) new product- Youth H20 (youthh2o.com).  

I can say that after 5 hours of driving, 2 hours of waiting, and 16 hours of flying, I'm waiting for the "crash", but the fact that yesterday I was driving through the great plains of Montana, and today I flew over the Eiffel Tower, my excitement is hard to hold back.  Stay tuned each day for an updates, pictures, and videos, it's bound to get interesting!  Now I have to finish the last episode of Dontown Abbey before the plane lands....

 Cheers, 

 Dr Hillary :)

Northwest Neuro-Cranial Medicine, LLC - Specializing in neuro-cranial restructuring (NCR), pulsed electromagnetic field therapy (PEMF), and personalized naturopathic care, and led by Doctor Hillary Lampers ND.

Call Northwest Neuro-Cranial Medicine LLC for an appointment - Toll Free 888.870.7137

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