Nutrition & Weight Management| Holistic Health Seattle

Nutrition and Weight Management Tips

  • Avoid sugared or sweetened beverages. For kids, that means choosing milk and water only – no juice. Adults can add in unsweetened coffee or tea. Sugar promotes inflammation and premature aging.

  • Eat breakfast, and your carbohydrates, with fiber. For the greatest health benefits, please consider whole grain fiber whereby the fiber and starch remain intact and are consumed together.

  • Wait 20 minutes before going back for second portions. If you’ve actually had enough to eat, your body needs at least that much time to send you a signal saying it has reached satiety.

  • Watch your nutritional supplement intake. Don't indiscriminately supplement your diet with individual nutrients without the guidance of your health professional.
  • Go for a brisk walk or do some type of aerobic exercise for at least 30 minutes daily. If you want to lose weight or meet specific fitness goals, you may need to exercise more; always seek guidance from a health professional, dietitian, or trainer.
  • Earn screen time with physical activity. For kids, that means active play for half an hour before watching TV for half an hour. For adults, this one-to-one swap is harder, but still means that time sitting in front of a computer needs to be balanced with exercise.

  • Get plenty of rest. Sleep deprivation increases levels of a hunger hormone (ghrelin) and decreases levels of a satiation hormone (leptin) that makes you feel full – hence not sleeping enough may lead to overeating and weight gain.

If you have any questions about nutrition, weight management, or other steps you can take to improve your health, feel free to contact us and set up an appointment. You may also want to consider further investigation by taking a DNA test for confirmation of your unique genetic predisposition for certain metabolic conditions.