Weight Loss 101/30 Day Lunge Challenge

No pain no gain- what?- is this your MO?  Do you go big or go home?  Do you work hard to party harder? Are you an all or nothing kinda gal/guy? This may be working for you in your career or in your parenting style, but how about your health? Do know how to switch gears when you need to? The all-or-nothing attitude may be ruining your weight loss regime…or your health regime in general.   Eating THE perfect diet, or getting THE perfect workout once or twice per week is less effective than doing what you can, most of the time.

When it comes to health: Perfectionism is a pity.  Mistakes are milestones.

This topic reminds me of when I was in grade school, growing up in New Brunswick, Canada  I memorized and used to regularly recite the first nationally televised public health campaign, popular at the time, about the tortoise and the hair, which was sponsored by ParticipAction Canada (“don’t just think about it, do it, do it, do it”)

‘…The tortoise he would rise and stretch, then to the office, hike. He spent his lunchtimes jogging and weekends on a bike.  He took the stairs two at a time, elevators he would shun, and was fond of all activity and thought exercising fun! The hair next door never did one bit of exercise, he had an abdomen stretched to twice its normal size. He hardly walked and always drove lazying by day and night, and only exercised his jaws on everything in sight.”Ha I’d like to race you!” bragged the hair one day. ” I’d beat you by a mile. You’re squat and short in limbs my friend…I’m built for speed, I’m fast on feet. My frame is light as well, and in case you haven’t noticed, I haven’t any shell…”

Anyway, we can all can guess the outcome.  The tortoise wins the race easily, while the hair huffs and puffs to his defeat. The moral of the story is that fitness comes from the daily effort. The natural talent or gifts, without perseverance won’t amount to anything. This is why its important to always keep your health goals in mind.

Inspiration from the tortoise and the hair has made me think of 5 ways YOU can improve your weight loss/health efforts starting TODAY.  And before you read; here’s a hint: You may be working tooooo hard!

5 ways to improve your weight loss effort starting TODAY:

1) Don’t overexercise.  In order to burn fat you want your pulse rate within 100-130 beats per minute for at least 20 minutes per day and at least 5 days per week. This could be merely walking for 20 minutes at a quick clip. The key is to do it regularly as doing Cardio 3 days per week wont necessarily make you burn fat.

2) Build lean muscle mass.  You know those lunges you’re doing?  (65 today on each side today, right?  my butt is killing me! A GOOD SIGN that even more muscle is on its way).  This build strength in the legs, butt and abs.  By doing push ups, sit ups, deep breathing, weights, cans, dumbbells, squats, and anything exercise that involves reps and sets you build muscle mass.  The more muscles you have the faster your body burns calories at rest.  This is called boosting metabolism.  Even if you have a thyroid condition, that’s right!

3) Eat breakfast.  Eating breakfast sets your metabolism for the day, and reduces overall stress on the body.  If your body starts out stressed with elevated cortisol levels, your blood sugar will be high.  Then you’ll store fat.  Avoid high cortisol/fat storage by eating breakfast with some good proteins, slow carbs, and healthy oils within an hour of rising.

4) Eat at least 2.5 cups of green vegetables per day.  Vegetables have fiber.  They are naturally low cal. They fill you up, modulate your salt and sugar, keep your blood pressure and blood sugar low, and act as natural diuretics so you dont hold water.

5) Add organic ground flax seeds to your diet.  2 tablespoons/day contain healthy omega 3 fatty acids to melt away hard fat, soluble and insoluble fiber to reduce cholesterol, encourage waste elimination and reduce harmful estrogen levels (a bad type of fat).  Take it in the morning to increase your morning serving of protein, fats and slow carbs. BING!

Looking for more? Are you doing all this stuff already, and still dissatisfied?  From all the healthy tips I’ve given you during this 30 Day Lunge Challenge, so far, are you on track?  Or is your diet STILL not working for you.  If you’d like more info, I’m always here for you.  Otherwise, don’t worry, I have more and more health lessons for you.

Thanks for reading!!

xox Dr Millie ND

PS: and Remember I am launching my virtual health program on September 1, 2013.  I am so excited about the possibilities and the kick ass potential of this program.  I am offering a 90 minute in-person or SKYPE Consult plus 12 months of mini follow ups (that’s 12 checkups!!), PLUS you will receive specialized information on YOUR health concerns.  I’ll let you in on it: for $347.00 people  but only until September 1st. Then those 12 follow ups turn into 6.  It has to be done.   I’m having a great time with those who have signed up so far!!!!  More testimonials to come 🙂

PPS: Oh, and I have on more goody for you.  See the image below: Organic Miso (made from organic soy beans; I love the mild yellow flavor).  This brand, or equivalent should be in every health connoisseur’s fridge.  A natural substitute for salt, great for flavoring soups, sauces and dips. A vegan source of protein.  A good source of probiotics.  Cannot be boiled or you’ll kill the living organisms.

xox Dr Millie ND oxo

IS THIS IN YOUR FRIDGE?
Naturopathic Medicine with virtual and in-person programs
Millie says, Inc.
Center yourself dailly

millie says the feet are not an emunctory

though it may be more helpful than what your good-ol-missing-half-the-pie scientific doc tells you from time to time, you would never hold a psychic responsible for mis-predicting the future as it’s all in fun. i’m as ‘carney’ as the other gal and dont like to disappoint detox hopefuls but the feet are not an emunctory. some of us might pay to watch the fun-house as black as petrol crud escapes from the tootsies when immersed in a jumble of electrodes and wires. although the metamorphosis of clear water to a bath of yellow, green and white foam and filth has been reported by its user to clear foggy head, balance a urine pH and unbind cells on a live blood cell microscopy screen in an abracadabra moment, the science just dont mak-a sens-a to-a me-a no matter how ye’coddle it…this ‘technology’ seems bogus from an any health standpoint i know of and I’ll eat my words with cotton candy if i’m wrong.

to recap… though the skin does flush toxins, poo still comes out the bum not the feet. step right up and see the show.

ion foot bath

xox dr millie lytle nd

millie says break box bind

colon cleanse colon cleanse,
on the shelf
how do I know if you’re worthy of m’self
purchasing, drinking and waiting on you
to do your mysterious job,
them say is good for you to do.

break box bind. the colon is the large instestine basicallly, 6 feet long moving waste from the small intestine to the rectum.  it gets clogged when we eat a diet poor in fibre and nouveau riche in the american goo and glue diet of white flower, burger sugar and coffee.  ideally it’s best to consume enough fresh fruits and vegetables and whole grains all year round so that the colon doesn’t get bogged down with 10-15 pounds of fecal matter, it’s estimated the standard north american has, in addition, it’s wise to cleanse the colon during the spring and fall to keep the motor running.coffee enema

you don’t need a box to do a cleanse but they’re easy so here’s the breakdown of their components. 1) a liver cleanser consisting of encapsulated dandelion, beet, milk thistle, etc. which don’t work as well in dried form as in teas and tinctures, but will suffice.  2) fibre- usually psyllium, some may contain herbs such as cascara segrada, senna (a laxative) and rhubard to get the bowels moving.  candida cleanses will include bentonite clay, which is a purely indigestible mineral fibre, that cleans off debris from the sides of the colon, like all fibre does but in different form.  3) a recipe guide that will tell you which foods to eat on which days.  it is possible to get an entire detox program in one package, and it is possible to use no package at all, simply to follow the hypoallergenic or detox diet for a couple of weeks, take fibre and a bitter tea 2-3 times per day.  an epsom salt flush will also do the trick, and is usually encorporated into the master cleanse or lemonade fast.  then there’s always the warm coffee enema from the drug store or the nurse-required colonic package.  remember to replenish with probiotics after the cleanse is through.

http://www.yellowbrickroad-healthyliving.com/colonic_101

xox dr millie lytle nd

millie says clean your kidney beans

kidney beanskidneys

clean your kidney beans. The primary role of the complex renal system is to balance bodily fluids by filtering and secreting metabolites and minerals from the blood and passing them with water. in doing so urine filters out water soluble debris and balances blood synthesis, sugar and pressure. the most useful element for cleaning the nephron is pure water. litres of it per day will call the wild, and the more the better in order to fulfill the above functions. a low to moderate sodium, sugar and allergen intake is also necessary to help the regulators regulate. certain foods and herbs that raise renal raison d’etre are a regular addition of sour foods (cranberry, sour cherries and lemon), foods high in chlorophyll (parsley, kale, dandelion), and herbal tea concoction of juniper berry, marshmallow root, cleavers, oatstraw, horsetail, dandelion root, uva ursi help the kidney function their best. dont avoid the void, pass the pass.

xox dr millie lytle nd


millie says switch from [coffee] beans to roots

switch from beans to roots, if only periodically. so march came in like a lamb, does it go out like a lion or out like a lamb all the same? either way it’s time to start thinking about a spring cleanse. for first time detoxifiers, symptoms can be harsh enough as it is without having to suffer through a caffeine withdrawal headache to boot. the more toxic you are the more initial detox symptoms may present with a headache, fatigue, bowel changes, skin eruptions, moodiness, the desire to stay in bed. advice is to c-c-c-come off the caffeine 3 days prior to the cleanse, used during the cleanse or just all year ’round. made from a variety of roasted roots and toasted grains such as chicory, beet, dandelion, rye, wheat, and barley, figs, acorns by themselves or combined for a malty flavored drink, they’re bitter, comforting and caffeine free. though all toasted products including coffee, may have acrylamide, a likely-carcinogen found in heat-processed carbohydrates, the bitter flavour provides a gentle liver detox in itself without the stimulant effects of coffee. grocery stores carry brand names such as krakus, inca, postum, bambu, Carp, caf-lib or for a gluten-free alternative pick up roasted chicory or dandelion root at health food stores. surprisingly delicious.

xox dr millie lytle nd

millie says know the ins and outs of bowel action

know the ‘ins’ and mostly ‘outs’ of bowel action.
1. it’s normal to have an easy well formed bowel movement 1-3 times per day, ideally corresponding with the number of time you’ve eaten.
2. it’s not normal to ‘miss’ a day
3. high impact exercise (walking, running, dancing, stair climbing) uses gravity to assist in the compacting of stool in the colon and rectum
4. relaxing on the toilet properly promotes liberation
5. straining not only breaks blood vessels on the skin but can cause bleeding at the anus.
6. fluids and fibre are needed in large amounts to promote proper bowel action. 8-10 cups of liquid (ideally water) and a minimum of 30 grams of fibre. the standard north american diet contains 5-8 grams per day.
7. constipation is the most common cause of hemorrhoids, fissures
8. constipation contributes to bowel and colon cancer.

check out the top twenty fibre foods and other info here:

http://www.wehealnewyork.org/healthinfo/dietaryfiber/index.html

xox dr millie lytle nd

millie says AGE gracefully not gruesomely

AGE gracefully not gruesomely. who knows the definitive answer why marlon brando plunged from utmost physical beauty quickly over to the other side… using he, who was emotionally tormented (stress’ed), laden with diabetes (obese, sugared and pickled), had congestive heart failure (obese, oxidatively damaged) and cancer (mutated cell’ed) as a shockingly poignant example….one can envision AGE, despite its chemical complexities.

advanced glycation entities (AGE) are the result of a chemical process in the body that happens when a poor lifestyle (high fat, sugar, alcohol, smoking meets low fruits, veggies, antioxidants, fibre, exercise) greets middle age. what you get when you combine overdoses of sugar and with free-radicals in the long run. beauty one decade, beast the next. these lead to wrinkles, large pores and nevi in the nose, blindness from cataracts, clogs in the arteries leading to strokes and heart attacks and possibly cancer, of which marlon brando had…them all.

http://www.stroke-research.com/showabstract.php?pmid=12172323
http://www.springerlink.com/content/k68112454r817537/

see before and after shots.Marlon Brando Young

Marlon Brando Middle Aged

xox dr millie lytle nd

millie says pass the CAGE AUDIT

I once knew a guy who got over alcohol dependency with tablespoons of raw honey every time he wanted a drink.


do you pass the CAGE AUDIT? so you work hard, play harder. you’re an artist, musician, designer, cultural vector representing a minority of the thinking kind, not ‘class’ cuz da politically enlightened dont use that word. networking is part of the game; openings, parties and hopefully free booze. or maybe you daylight-moonlight as a corporati working long hours, spreading yourself thin, just to get to that next position of exclusive perks, keeping it together posturing yourself as hard working clever cool. maybe you have a family and the stress is higher at home than it is at work. or maybe you’re a student or you were a student and got lost between final exams and a job fair in whistler, alberta. or maybe you just got dumped, widowed, orphaned, fired, traumatized or injured, people say you’re fortunate to have survived that one, but you’re not feeling very lucky. you may wonder do you drink socially, socially considering your situation or do you just plain have a problem?


here’s the test, the CAGE questionnaire. a score of 2 or more will encourage you to the AUDIT self-test, The World Health Organization’s Alcohol Use Disorder’s Identification Test. 8 or more could be a reason to seek treatment or support- links below).

1) Two “yes” responses indicate that you should be investigated further. The questionnaire asks the following questions:

  1. Have you ever felt you needed to Cut down on your drinking?
  2. Have people Annoyed you by criticizing your drinking?
  3. Have you ever felt Guilty about drinking?
  4. Have you ever felt you needed a drink first thing in the morning (Eye-opener) to steady your nerves or to get rid of a hangover?

2) AUDIT Self Test: http://www.counseling.caltech.edu/drug/selftest/test1.html

3) Support and Treatment:

http://www.alcoholics-anonymous.org/en_find_meeting.cfm
http://www.drug-rehab.ca/torontorehabcenter.htm
http://www.oatc.ca/index.aspx
http://www.canadadetox.com/English/index.asp
http://aacts.ca/
http://www.drug-rehabs.org/

xox dr millie lytle nd

millie says take a worrywort rather than a chill pill

take a worrywort rather than a chill pill. a wort is a herb named after the item it’s meant to heal such as liverwort (machantia), lungwort (pulmonaria) or for poisonous bites drink a snakewort (senega). while this method of naming is folkloric, most common in native medicine, a wort is a healing agent rather than a proliferator of such and such.

individual worts must be wisely consumed based on each of their merit not simply on titulage. St John’s Wort (hypericum) was identified by ‘doctrine of signatures’ or appearance giving way to its function. named after John the Baptist, whose feast day, June 24 th, occurs on european solstice when the plant is in full bloom resembles a halo with its five yellow petals and flowing red sap that symbolises the blood of the martyred saint.the name Hypericum means ‘greatest health’.

rather than worrying be proactive with your health as it could prevent the real health worries down the road or just take one of the many worryworts, including me with a grain of salt: hypericum, kava, melissa (lemon balm), passion flower, hops, catnip, chamomile, valerian, borage. and worry not.

xox dr millie lytle nd

millie says wallow in yourself for an hour

wallow in yourself for an hour. set up a date to meet a reliable friend, a compassionate all-round task-oriented efficiency expert. make a list of all your problems; be as specific as possible. 1) moths in my sweater cupboard 2) single and miserable. dont know if that girl is going to call me again. 3) made less money this year than last year. 4) 4th cold of the year- winter is playing tricks on me. meet your friend for a warm beverage to help you put into perspective how bad or good your life is. take suggestions, accept help, gather support, kindness, leaps of faith, boots to the head. when that friend loses steam; you know as they’re less attentive, using uh-huh a lot, stop providing as many insightful observations. then it’s time to switch it up and for you to be the compassionate all-round task-oriented efficiency expert.

xox dr millie lytle nd