Medical Weight Loss

Medical Supervised Weight Loss

Holistic Harmony offers weight loss solutions that nourish body, mind, and spirit in a holistic weight loss program. It begins with a one hour holistic health assessment with our nurse practitioner, Debbie Reynolds. She will assess and diagnose the root problem of the obesity so that you will not only lose the weight, but keep it off. You will also receive a body composition analysis each time to determine your percentage of body fat and muscle mass. We ensure that your physical body is in balance by checking all of your hormone levels and metabolic profiles. Being an ideal weight will give you energy, vitality and quality of life!

Our program is called "Wellness for a Lifetime" based on research revealing that weight gain is related not only to what you eat but also to emotional, spiritual, and social "nourishment". We encourage you to look at dysfunctional eating behaviors such as emotional eating. Recognizing how stress affects digestion and how some people overeat as a way to deal with negative emotions. We teach you to nourish the other aspects of yourself and provide practical strategies to help you eat in a way that supports your health and ability to lose weight.

A well-designed customized medical weight loss program goes far beyond dieting and exercise regimens. A comprehensive medical approach is used to incorporate fat reduction strategies that fit your specific needs. Our successful medically supervised weight loss program typically includes:

• Customized Weight Loss Plan
• Nutrition Planning and Coaching
• Body Detoxification Protocol
• Vitamin/Mineral/Amino Acid supplementation
• Bio-Identical Hormone replacement
• Healthy Exercise Plan
• Trained Medical Supervision

Holistic Harmony's Medical Weight loss Program includes a 1 hour initial consult and weekly 15 follow up appointments, complete laboratory testing, compounded medical grade nutritional supplements and a body composition analysis at each appointment. Make your appointment today to become your ideal body composition!

CRON – Calorie Restriction Optimal Nutrition

How Can Calorie Restriction Slow Down Aging?

Calorie restriction slows down the rate at which the telomere’s on our genes shorten, thus extending life.

Aging and the Brain

New research by Professor Mark Mattson, a neuro-scientist in Baltimore, is showing that fasting may reduce the onset of conditions such as dementia and Alzeimer’s which affect cognitive ability.  Fast food diets with high sugar and fat has a dramatic effect on the onset of memory problems.  Research showed that fasting promotes the growth of new brain cells. New neurons are grown during periods of fasting in the same way that exercise makes muscles grow. Hunger improved brain function, and fasting may be more beneficial than just following a lower calorie diet.

Creation of New Neurons While Fasting

It seems that people who eat very little have less incidence of cancer, diabetes, heart disease, strokes and other conditions that tend to affect people in western civilizations today. A CRON Diet seems to make a lot of sense.  Research into IGF1 shows that when the hormone levels fall, the body becomes more efficient at repairing DNA damage.  Our diets affect how much IGF1 we produce. Protein triggers increased IGF1 levels, which puts the body into “go go mode”, which means that it starts to grow rather than consolidate and repair.However, just eating less is not enough, you need to eat less protein and fewer calories. If you can stick to recommended guidelines for protein and calorie intake then this should be enough. The problem is that most people eat far too much. Following a CRON diet plan can help you to reduce calories and get the right balance of protein, fat and carbohydrate.  What Michael Mosley investigated was the effect of regular fasting to help reduce protein and calorie intake in short bursts.

CRON Diet

American research has shown that a “CRON” diet can extend life. CRON stands for Calorie Restriction with Optimum Nutrition. This is not a very low-calorie diet, people stick to around 1900 Calories a day. The key is that you eat a low protein, low-fat, high plant diet.

5-2 Diet / 2 Day Diet (Intermittent Fasting)

Michael Mosley researched and adopted a CRON “5-2 Diet” which is 5 days of normal eating followed by 2 days of eating 600 Calories a day (also called a 2 day diet) – so not strictly fasting, but eating a very low calorie diet. Adapt this new lifestyle and eat breakfast or lunch as your main meal of the day.  Below are examples of low calorie foods to stay within the 600 calories on the intermittent fasting days, which means you are condensing your eating to only 8 hours per day, for example, 10am to 6 pm.  

Sample CRON Diet

Breakfast

• Boiled egg (50 Calories)
• Small pot of natural yogurt (50 Calories)
• 0% fat Greek yogurt with a dessert spoon of honey (100 Calories)
• One egg omelet with 5 cherry tomatoes (100 Calories)
• 35 gram of natural porridge oats made with water (130 Calories)

Lunch

• Small mixed salad with lettuce, cucumber, carrot, red onion, pickled beetroot, coleslaw made with yogurt instead of mayo. (around 80-100 Calories)
• Crab or tuna salad with celery, courgettes and some olive oil and lemon juice (150 Calories)
• 140 g of white fish (e.g. cod or hake) with steamed vegetables (200 Calories)

Dinner

• Chicken and bean stew with 100 g chicken breast, cannellini beans and low-fat yogurt (275 Calories)
• Omelette made with two small eggs and a tablespoon of Parmesan cheese served with fresh vegetables (170 Calories)
• 100 g chicken breast with steamed vegetables (200 Calories)
• Venison burger without the bun. Venison is a very low fat and lean meat (160 Calories). Serve with steamed vegetables  (total of 200 Calories).
• Baked cod with butter beans, red pepper and sautéed cabbage (300 Calories).

Snacks

Snacks can be eaten between meals if your meals do not add up to 500 Calories. Total snacks is usually around 50 Calories. Some snacks are very low calorie. Here are some suggestions:

• Raw carrot sticks
• Cherry tomatoes (25 Calories per 100 grams)
• Half a banana (45 Calories)
• Small bowl of olives (10 large olives is about 50 Calories)
• Dark chocolate (10 grams is about 55 Calories).
• 20 raspberries (20 Calories)
• The key to successful dieting is good planning. Do not wait until the morning of your fast day before deciding what you will eat, have the day planned in advance.