10 Simple Steps to a Leaner Healthier You

You know there are no quick fixes when it comes to losing weight for the long term while also supporting your health.  The most effective way to lose weight and keep it off is to focus on adding in healthy habits. A healthy lifestyle is not about being on a ‘diet’, it’s about learning how to nourish your body so you can thrive – not feel deprived.  By making small changes you can live with, the better your chances are for success.  This is also the best way to get off of the diet roller coaster for good.

I’m sharing 10 simple but effective strategies you can incorporate to help you on the road to living a healthier, happier, and more balanced life.  Start with 1 or 2 habits at a time then build on those successes by adding 1 or 2 more. You can start with the simplest habit first and go from there if you like.  Don’t get overwhelmed – just start with ONE thing.  Write it down somewhere as a reminder.

Imagine if you were to incorporate even 1 new habit each month for a year – amazing things would happen!

  1. Get Enough Sleep

Let’s face it, when we’re tired we tend to make fewer healthy choices throughout the day and reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks.

Lack of sleep disrupts circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism and appetite. Abnormal leptin and ghrelin levels – hormones that tell your body it’s full – can go awry when your body isn’t fully rested.

To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need.   Try it this week and see what difference you notice, both in how you feel and your appetite.

  1. REDUCE STRESS

 Most of us are juggling way too much and going through the day at warp speed, trying to get more and more done.  By having a high stress level, not only is it harmful to your health, it’s harmful to your waistline as well.

When you are constantly under stress, hormone levels, like cortisol and insulin are elevated.  The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain.

So, while you may think you can “handle it” as far as your stress level goes, we aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise but you’re under stress every day, you’re not going to see or feel the results you want.

  1. DON’T SKIP MEALS

 It’s common for people to think that when they skip a meal, they are ‘saving’ calories.   What happens though is it backfires and by mid afternoon or early evening, they’re starving.  Then they feel like they have no ‘will power’.  Our body needs fuel in the form of food to function, so when it’s deprived, it screams out for what it needs – food!  Willpower is no match and then they end up feeling guilty.  Skipping meals sets you up for failure and feeling guilty.

Eat 3 meals a day.  You’ll notice you get through the day with more energy and when you plan your meals out during the day, you can make healthier choices and will usually end up eating fewer calories day.  It’s much easier to make unhealthy choices when you need to eat something now and you just grab the closest thing you can find.

  1. TRADE OUT YOUR BEVERAGE

A really easy way to improve your health and lose weight is to trade out your soda (regular or diet), flavoured coffee drinks or other calorie or artificially sweetened beverage.  Studies show that even diet soda increases our appetite. So, while the drink itself may be zero calories, you end up eating more food to go along with it.

If you’re addicted to the caffeine, you may want to start out cutting your consumption in ½ for a week or so and see how you do. Decide what you can drink instead.  You can try unsweetened iced tea, water with fresh fruit or unflavoured carbonated water with a splash of fruit juice if you just need some fizz in your drink.

By trading out your sugar or chemical-filled beverage for water you’re giving your body what it needs – proper hydration.

  1. EAT CARBS THAT FUEL YOUR BODY

 Our body needs carbs, but just the right kind. Refined carbohydrates like white bread, pasta, cereal and processed snacks are lacking in nutrients and leave us hungry again a short time later.  Complex carbohydrates from foods like fruits, vegetables, whole grains, nuts, seeds and legumes contain fiber and nutrients that fuel us and help us feel full longer.

  1. CHOOSE HEALTHY FATS

 FACT: Our body needs fat in order to function optimally.  The body utilizes dietary fat for energy, healthy hair, skin and nails, vitamin absorption and normal, everyday bodily functions.

Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression, as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados and extra virgin olive oil.

Another good source of healthy fat is coconut oil, which can be used for cooking and baking and it’s also great in smoothies.  A little goes a long way, so don’t overdo it. Just include a little fat at each meal to help you stay satiated longer.

  1. FOCUS ON LEAN PROTEIN

Consuming enough protein is another way to improve your energy and stay satiated longer after your meal.  Our bodies require protein for cell renewal, stabilizing our blood sugar, and providing us the energy we need. Many foods contain protein, but some of the best sources include: fish, chicken, turkey and eggs, as well as plant sources like seeds, nut and beans.

  1. GET MOVING

 Exercise actually gives us energy!  Think about how you feel after sitting around for hours versus how you feel when you’re up moving around.  You just feel better when you’re active.  You don’t have to spend countless hours at the gym to reap significant benefits from exercise.  You can start with something simple like a 20-minute walk if you’re just getting back to an exercise routine.

Look at ways you can add more activity into your day – a short walk during lunch, another walk after work perhaps.  If you have taken a long break from exercising, don’t set yourself up for disappointment – have realistic expectations and be okay with feeling like a beginner again. It’s okay – just start where you are right now and build on it.

  1. PREPARE MORE MEALS AT HOME

 Cooking meals at home allows you to control the quality, calories, and portion sizes of your food.  Do you notice how much food you’re served when you go to a restaurant?  When we have more food in front of us, we’ll eat more without realizing it.  Preparing meals at home saves money too.  Plan your week out in advance and see which nights you can cook at home. The crock pot becomes my best friend on busy days.   I look at my calendar for the week ahead and whichever days are hectic, those are crock pot nights.

  1. KEEP TRACK

 Keeping track of what you eat can be pretty easy thanks to all the handy apps we have available at our fingertips.  My favourite food tracking apps are MyFitnessPal and LoseIt.  You’ll be surprised what you discover when you start tracking.

For tracking, you also want to track the nutrients (or lack of nutrients) in foods.  Reading the nutrition label is key.   Look for foods that have the shortest list of ingredients and those that you recognize.  If it’s a long list of ingredients with words that are difficult to pronounce or you don’t know what they are, put it back on the shelf and look for something else.

START TODAY – Decide on 1 or 2 healthy habits to start with today.  When you start making choices based on the answer to the question:  “Is this going to feed my body what it truly needs?” on a regular basis, decisions shift, behaviors are changed, and you will feel much better.

I find that often, people want to live a healthier life, but they aren’t sure how to fit all the pieces together to make a plan or they don’t know where to begin.   It can be quite overwhelming!   Sometimes there may be other issues going on in the body that prevents you from losing weight.

In those instances, it’s great to have a knowledgeable advisor to explore and correct what is going on in your body that may be preventing your weight loss, or to walk you through a step‐by-step plan to implement healthier eating and lifestyle habits.

If you are struggling with trying to reach a healthy weight, contact me today to schedule your 30 minute free consultation to explore your options in achieving your health and fitness goals.

In health and happiness,

Marlisa Sucher, RHN, NNCP

306-539-3189

marlisasucher@outlook.com

The Frustrations of Weight Loss

I would like to talk about weight loss.  Why?  Because for some individuals losing weight is very frustrating and very stressful.  As a natural nutrition clinical practitioner, I see my clients struggling with weight loss.  I also see the state of health they are in.  I have noticed that while helping my clients with their health issues and bringing the body back into balance, one of the side effects was some weight loss.

I have developed a program called:  Synergistic Weight Loss Strategy – an individual approach.  Read on and if you are interested, follow the instructions at the end of my blog.

The Frustrations of Weight Loss

  1. You hardly eat anything & gain weight – actually you look at food & gain weight
  2. You exercise your butt off but no fat falls off
  3. You lose weight but it keeps coming back – sometimes even more than it was
  4. You are always hungry
  5. Your carb cravings cannot be controlled – when it hits, you eat everything in sight- you even steal sample foods from children at Costco
  6. You have tried every diet out there, it worked but didn’t last
  7. You do well on your diet UNTILL – PMS sets in – then look out!
  8. You are female and turned 40 years – then the fat shows up to celebrate with you
  9. For some strange reason you look pregnant but you’re not
  10. Your Jelly Belly just won’t go away
  11. Your gut is big, but it is hard so it can’t be fat – but you can’t get rid of it
  12. Add your own frustration here: _______________________________________________

Ok then, I can go on & on, but you get the idea.

So, What Stops You From Losing Weight?

  1. Under Active Thyroid
  2. Unbalanced Adrenal Glands – Cortisol
  3. Unbalanced Estrogen & Progesterone
  4. Low Serotonin Levels
  5. Hypoglycemia – Unbalanced Blood Sugar
  6. Too Much Insulin
  7. Emotional Eating
  8. Toxin Overload
  9. Disfunctional Digestive System
  10. Eating Too Much
  11. Eating the Wrong Food Combinations

Again, I can go on & on, but I won’t.

What Can You Do About It?

  1. You need to make the decision to take control of your body AND let nothing get in your way! This is very important.  You need to be motivated or you will fail.
  2. Find out what is keeping you from losing weight – is it too much insulin, toxic overload (I can help here)
  3. Get help – why waste your time trying to figure out which issue is keeping you from reaching your weight loss goals for good – fad diets don’t work because they are too general (hint:  I can help)
  4. Start implementing a diet & lifestyle plan that suites your lifestyle, meets your nutritional needs, addresses the issues that impede your weight loss, and you can live with for good (hint:  I can help here too)

I create weight loss programs that are very specific to individual needs.

 If you are interested, please book your 30 minute FREE consultation. 

Address of clinic is 2706 – 13th Avenue, Regina.

If you have trouble with the booking page, please email or call:  306-539-3189 or marlisasucher@outook.com

Changes Changes

Now that we have business over with, one major change is that I will be practicing at a new location:

Head to Heal Wellness Centre
2706 – 13th Avenue    REGINA  SK

contact me through:
email:  marlisasucher@outlook.com
phone or text: 306-539-3189
Come talk about your health issues – book a 30 minute FREE consultation:

I have decided to specialize in:

  • weight loss (specifically for women over 40-though I would love to help anyone)
  • digestive issues
  • chronic fatigue

To health & wellness,

Marlisa Sucher, NNCP

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Improve your Health and Wellness with Metabolic Balance

 

Finally after  three years of researching and testing various weight loss programs, I have found the program that is the most natural and effective in promoting health, wellness, and weight management. Thank you to everyone who participated in testing out these programs, I could not have done my research and testing without you.

Metabolic Balance is an innovative all-natural nutrition program that brings balance to your hormones, optimizes your health, and leads to a new invigorating lifestyle resulting in long term weight management. It is backed by over 25 years of scientific study and is managed by dedicated physicians and nutritional scientists.  I have completed the course and am now certified to offer Metabolic Balance.

The foundation of the program is that a unique truly personalized nutrition plan is developed for each client, based upon an in-depth analysis of their unique blood values, medical history, and personal likes and dislikes. This personalized nutrition plan will act as your “Road Map”, indicating exactly which natural foods you should eat in order to orchestrate the biochemical changes needed for reaching your desired weight and health goals.

This program is 100% natural – as you eat natural foods that are available in Grocery stores and Farmers Markets. There are no supplements, shakes or meal replacements – only real foods.  The program was developed in Germany by Dr. Wolf Funfack, M.D.

There are four phases to the Metabolic Balance program.  As a certified coach of Metabolic Balance, I gather necessary information, including blood analysis and health history, to create an individualized meal plan.  You will be educated and guided through all four of the phases until you realize your new healthy lifestyle and achieve your healthy weight goal.   This program has been used by over half a million participants in 13 countries.

Are you ready to reclaim your health and healthier weight goals?  Do you have difficulty losing weight?  Are you tired all the time?  Are diseases starting to creep up on you?  Contact me for your free initial consultation and to see if Metabolic Balance is right for you:  phone or text 306-539-3189  or   email me at  marlisasucher@outlook.com

I look forward to helping you reach your goals.

For more information on Metabolic Balance checkout this video

Marlisa Sucher, RHN, NNCP

Natural Nutrition Clinical Practitioner

Green Foods

 

 

How to Get 7 Servings of Vegetables in One Meal

Welcome June – Summer Is On Its Way!

Welcome to my June Newsletter.  Summer is the season to eat lighter meals with an abundance of vegetables and fruit.  Therefore, this month I want to talk about my favourite supplement for those who do not like vegetables.  If you do not eat 6 – 8 servings of vegetables per day, you will benefit greatly from this supplement.  I like eating my vegetables, but eating 8 cups of spinach in one day is not going to happen.  And so enters my favourite supplement – Green Foods.

What are Green Foods?

Some of you are probably thinking, if you dyed potatoes green and fried them to make green French fries, it would count as a serving of green food.  Nice try – but no.  Of course green foods include all the green vegetables like broccoli, spinach, kale, etc., but there are also super green foods.  These super power greens are algae and grasses.  I know you are all enthusiastic about these green foods, but please stop your impulse to run to your aquarium and eat the algae or rush out to mow the lawn so you can make a salad with your grass clippings.  Read on! The Algae & Grasses Include:

  • Bluegreen Algae – Spirulina
  • Green Algae – Chlorella
  • Wheat Grass
  • Barley Grass
  • Red Algae
  • Brown Algae – Kelp
  • Chlorophyll

These super green foods can be taken as individual supplements in capsules, tablets, or powder form.  The supplement that I recommend to my clients contain a synergistic blend of algae, grasses, herbs, sprouted legumes, vegetables and fruit extracts.  My favourite and tastiest brand to recommend is the Progressive VegeGreens supplement powder.

What is so Great about VegeGreens?

Each small scoop provides the nutrient equivalent of 6 – 8 servings of fresh vegetables which supplies an extra ordinary spectrum of nutrients derived from 9 distinctive blends of different families of food:

Green Food Concentrate – Sea Vegetables – Land Vegetables – Cruciferous Vegetables – Essential Fatty Acids Phytonutrients – Herbal Co-Factors – Enzymes – Prebiotics & Probiotics
What Are the Benefits of VegeGreens  

  • Restores a healthy PH in your body.  (Meat proteins & wheat are acidic to the body)
  • Supports Liver Function
  • Detoxifies the Body
  • Cleanses the Colon
  • Increases Energy
  • Renews Mental Clarity
  • Strengthens Immune System
  • Supports Cardiovascular Health
  • Boosts Metabolism
  • Improves Digestion
  • Promotes Clear Skin
  • Acts as an anti-inflammatory

Spirulina & Chlorella are the only plants that are high in protein and contain all the amino acids.  They are low in fat & contain a substantial amount of vitamins & minerals & plant chlorophylls.  They are also considered to be a tonic & rejuvenator of the body.

Kelp is high in iodine, which the thyroid loves.  It is high in calcium, magnesium, potassium, choline & align (align is helpful in pulling out intestinal toxins & heavy metals).

Wheat Grass & Barley Grass offers an energy lift.  They act as purifiers & rejuvenators and may protect against cancer.

Chlorophyll seems to provide intestinal nourishment – has a soothing healing effect on the mucus lining.  It is used to detoxify or purify the system, the liver in particular.  Acts as an anti oxidant, can have an anti aging function.

How Often Do You Need to Supplement?

I usually recommend to have a VegeGreen shake at least 3 times per week.  If you are very undernourished, just don’t eat enough, want to lose weight, tired all the time, having a VegeGreen shake 5 times per week minimum would be recommended.

How Do You Use VegeGreens?

Recipes

For the following recipes, place ingredients in a magic bullet or blender and blend until smooth.

 Super Immune Power Shake

  • 1 cup water
  • 1 envelope Ester C (vitamin C powder drink mix)
  • 1 scoop of VegeGreens
  • 1/2 cup frozen blueberries
  • 1/2 banana

Creamy Cherry

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 cup frozen pitted cherries

Berry Protein & Greens

  • 1 cup unsweetened Almond Milk or Coconut Milk
  • 1 scoop of VegeGreens
  • 1/2 scoop of Progressive PhytoBerry Protein Powder
  • 1/2 cup frozen raspberries or blueberries

Creamy Peach

  • 3/4 cup unsweetened Almond Milk
  • 1/2 cup plain low fat Greek Yogurt
  • 3/4 cup frozen peaches
  • 1 scoop VegeGreens

Options

  • Add half a banana to sweeten if you need
  • Add 1 tablespoon ground flax seeds for extra Omega & fibre
  • Add 1 tablespoon hemp hearts for a boost of protein
  • Add plain low fat Greek yogurt for extra creaminess & protein

Be creative and try different combinations so you don’t get bored. If you need assistance in determining what your personal nutritional needs are, please contact me for a nutritional analysis.

call me:  306-539-3189

Wishing you health & wellness,

Marlisa Sucher, RHN

 

Do You Have an Under Active Stomach?

 

Do You Suffer From an Under Active Stomach?

Can You Relate To These Symptoms:

  • Indigestion or Sourness 2 – 3 Hours After Meals
  • Abdominal Bloating, Distention
  • Full Logy Feeling After a Heavy Meat Meal
  • Loss of Former Taste or Craving for Meat
  • Excessive Gas, Belching or Burping After Meals
  • Burning Sensation in Stomach, Heartburn
  • Heavy, Tired Feeling After Eating
  • Constipation
  • Stool Poorly Formed, Pale, Greasy, Floating
  • Undigested Food Particles in Stools
  • Ridges on Finger Nails, Slow Growing Nails

If you have 3 or more of these symptoms, your stomach may not be producing enough hydrochloric acid (HCl) and enzymes to digest foods properly.

Some researchers suggest that digestive disorders are the principle cause of unexplained symptoms and disease.

Low HCI Acid is one of the most common problems encountered.  The symptoms of an under active stomach can sometimes be confused with those of an over active stomach, leading to the use of antacids, which aggravates the condition.

The regular use of Antacids interferes with the production of natural acid in the stomach, leading to poor digestion and mal-absorption.

So Then, What Causes an Under Active Stomach?

An under active stomach can be caused by:

  • a diet rich in animal protein
  • dairy products
  • refined & processed foods
  • fast foods
  • faulty eating habits such as drinking too much with meals or drinking ice cold drinks at mealtime
  • improper food combining
  • inadequate chewing
  • stress – is an emotional factor that also contributes to an under active stomach

Why is This a Big Deal?

An under active stomach will affect the proper functioning of the colon, leading to constipation & poor absorption of all vitamins & minerals including calcium, magnesium, chromium, iodine, iron, manganese, potassium, selenium, & zinc.  Calcium, iron, & zinc in particular, as well as protein, require sufficient HCI to breakdown.

When you don’t absorb your nutrients, it may cause you to be hungry all the time.  So, you eat more – and what happens?  You gain weight.

Allergies are also linked to an under active stomach.  It is not uncommon to experience relief of minor allergies by stimulating the production of digestive enzymes.

With low stomach acid levels, there can be an increase in bacteria, yeasts, & parasites growing in the stomach and intestines.  YUK!!

So, What Can You Do About This?

You fix it of course.  How?  First thing you can do is practice proper food combining.

It is important not to combine sugars with proteins, nor sugars with fats at the same meal.  Why?  Because sugars are digested in the intestines.  If eaten alone, they pass through the stomach in minutes.  Proteins & fats stay in the stomach for 2 – 4 hours.

If sugars are eaten with protein & fats, the stomach holds on to the entire mass while digesting the protein & fats.  This causes the mass to putrefy because the sugars start to ferment, creating gas & bloating.

Eating Fruits & sweets 1/2 hour before a meal or by themselves is sometimes all it takes to clear up digestive disturbances.  If not, then a digestive aid is needed.  When choosing a digestive aid, make sure it contains HCI and a broad spectrum of enzymes.  You would take these supplements with your meals.

To receive help balancing  your digestive system, contact me through my web site or email me directly at marlisasucher@outlook.com.  You can always phone me at 306-539-3189.

Wishing you health & happiness,

Marlisa Sucher

Underactive Stomach

Some researchers suggest that digestive disorders are the principle cause underlying many otherwise unexplained symptoms & diseases.  An underactive stomach does not produce enough enzymes to properly digest food.  Pepsin, which is responsible for the digestion of protein, is only activated in the presence of hydrochloric acid (HCl) in the stomach.  Low HCl is one of the most common problems encountered.  An underactive stomach may be caused by a diet rich in animal protein, dairy products, refined & processed foods, aging, and fast foods.  It  may also result from faulty eating habits & stress.

The symptoms of an underactive stomach can sometimes be confused with those of an overactive stomach, leading to the use of antacids, which aggravates the condition.  Regular use of antacids interferes with the production of natural acid in the stomach.  This leads to poor digestion, constipation, & malabsorption of vitamins & minerals as well as protein & essential fatty acids (EFA).

The following symptoms may indicate that you may have an underactive stomach:

excessive gas; belching or burping after meals; stomach bloated after meals; sleep after meals; halitosis; heavy, tired feeling after eating; nausea after taking supplements; can; undigested food in the stool; full feeling after meat meal.

Digestive Enzymes & HCl

Some recommendations for an underactive stomach would be:  eat smaller meals more frequently; limit meat proteins, dairy, convenience foods & alcohol; taking only small sips of water during a meal; practice proper food combining (ie:  do not mix proteins & sugar); avoid eating when rushed or upset; etc.

If the above recommendations are not sufficient to alleviate the problem, then a digestive enzyme containing HCl may be beneficial.

An enzyme deficiency may lead to many health problems including digestive disturbances, constipation gas bloating, poor bowel health, excessive body fat, etc.  Enzyme deficiencies have been linked to premature aging and degenerative diseases.  Lack of enzymes & the resulting malabsorption of nutrients can also be an underlying cause of fatigue, allergic reactions, & skin problems.

Stop suffering & take control of your health & wellness!  Contact me today.

Are You Eating Yourself to Death?

There is an incredible healing power within each of us that knows exactly what and where each of our ailments are – and  knows exactly what to do to correct them. Unfortunately, we have abused our bodies and that healing power lays stifled and dormant.

I want to teach you how to reactivate this healing power by bringing your body systems back in balance.

Eating & Living Healthy is hard. But you know what? I believe optimum wellness is always possible. I believe it with all my heart, and through nutritional consulting, I get the chance to help you discover how feeling fantastic actually fells for yourself.

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This is what I want for you:

1. Gain clarity about where your nutritional wellbeing is.

2. Spend your time, energy, and resources correcting the imbalances.

3. Learn how to listen to your body so you can make wise choices about what goes into your mouth, how to react to stressors, and how to balance your energy.

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Synergistic Health & Wellness Regina

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Your Effort + My Guidance = Spectacular Feeling of Wellness

This is your life – Are you living it at your highest most optimum health & wellness? I believe you must bring your whole self to the table of health & wellness: your body, mind, and soul – and your sense of humor as well.

  • I believe how we think affects our health by creating energy blocks that cause discomfort & dis-ease
  • I believe health & wellness has many layers and each layer contributes to your state of being
  • I believe everyone needs to play an active role in their health & wellbeing.

Take charge of your wellness – life on earth is short – enjoy it happy & content, full of vitality, and free of negative emotions.