Nova Health Naturopathic Centre Blog

True Health and Well Being

Coffee or Tea Drinker? July 26, 2013

Filed under: cancer,heart health,research,tea,weight loss — novahealthnaturopathic @ 11:29 am


What do you think is better for your health? Is Green Tea really the most superior?tumblr_md271pZF0k1r04kdao1_500

After some research Tea still seems to come out on top in terms of health benefits.

Green tea has amazing benefits, no argument there, but perhaps more people should look at White Tea as it has 3x more anti-oxidants.

For those of you who need a caffeine kick but want the health benefits might consider Oolong Tea instead of the typical Black Tea.

Need an anti-oxidant rich tea without Caffeine but lots of flavour? Rooibos Tea is for you!

Coffee still has been shown to reduce certain diseases as well but has more risks from over consumption than Tea.

And when it comes to Tea or Coffee, organic is best as it has not been sprayed with Pesticides..ewww.

You decide! Or just have a variety of coffee and different teas daily to cover your butt.

Sources:  The Pros and Cons of Coffee Consumption
Tea Research by Numbers
A Proper Cuppa
Medicinal Teas




Three Healthy Recipes July 19, 2011

Filed under: diabetes,recipes,weight loss — novahealthnaturopathic @ 4:33 pm

Chicken Apple Salad

  • 6 oz chicken
  • 1 tsp olive oil
  • ½ tsp allspice
  • 1/8 tsp cloves
  • 6 cups shredded cabbage
  • ½ Granny Smith apple
  • Sea salt and pepper to taste
  1. Dice the chicken. Heat 1 tsp olive oil in a skillet over medium heat.
  2. Add the chicken, allspice and cloves to the hot skillet. Sauté, tossing often, until the chicken is thoroughly cooked.
  3. Shred the cabbage into a large salad bowl.  Slice half of an apple into very thin slices and set them aside.
  4. Once the chicken is done, add it to the cabbage, then top with the sliced apple. Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate quantity of olive oil to meet your individual needs. 

Turkey Carrot Quiche

  •  ½ lb ground turkey
  • 1 tbsp olive oil
  • 1 cup shredded carrot
  • 6 omega-3 eggs
  • 5 tbsp coconut milk
  • ½ cup broth
  • 4 tbsp fresh parsley
  • ½ tsp coriander
  • Coconut oil
  1. Brown the turkey in a bit of olive oil in a skillet over medium heat. Meanwhile, shred the carrots.
  2. Crack the eggs into a bowl; beat well with wire whip. Add the meat when done, the shredded carrots, and all of the remaining ingredients except the coconut oil. Stir.
  3. Grease a baking dish or pie pan with some coconut oil. Pour the mixture into the dish, then bake at 375F for 30-40 mins, or until edge is set and centre still slightly jiggly.

 Greek Scallops

  • 1 lb. Sea scallops
  • 2 tbsp olive oil
  • 1 cup chopped onion
  • 1 cup sliced mushrooms
  • 2 cloves minced garlic
  • 1 cup chopped tomatoes
  • ¼ cup chopped parsley
  • 2 tbsp lemon juice
  • Oregano to taste
  • Pepper to taste
  • 1 hard-boiled egg, chopped
  • 2 tbsp pine nuts
  1. In a large saucepan, heat the scallops in 1 tbsp olive oil until they are opaque (around 5 mins). Transfer the scallops and liquid to a bowl and set aside. Rinse and dry the pan.
  2. Now heat 1 tbsp olive oil in the pan; add the onions and sauté for 2 mins. Add the mushrooms and sauté 3-5 mins more, then add the minced garlic and sauté for 1 more minute. Add the tomato, chopped parsley, lemon juice, oregano and pepper. Boil, then reduce heat and simmer 5 mins. Stir in the scallops and liquid and bring to a boil. Serve into bowls, top with chopped hard-boiled egg and pine nuts.

(*If pine nuts are unavailable, substitute with crushed walnuts.)


Spotlight on Relora June 23, 2011

Filed under: anxiety,relaxation and insomnia,research,sleep,weight loss — novahealthnaturopathic @ 6:51 pm

Hi everyone! I hope you’re enjoying this beautiful sunny afternoon!

We’re very excited about a new supplement that’s recently been offered by Douglas Labs, one of our main supplement providers. Douglas Labs is a reputable company that provides top-grade products available exclusively to licensed healthcare professionals. We’ve always been impressed with their rigorous standards for testing and quality. This new product is a patent-pending blend of two herbal extracts, combined with a B-complex. This product, Relora-Plex, is specifically designed to support normal mental functioning during stress and anxiety. We’ve found it to be useful for treating sleep disorders, anxiety, stress-related negative activities (such as overeating), and to promote general well-being.

Cortisol, a hormone produced in the adrenal glands, plays an important role in the body’s regulation of cardiovascular function and fat, protein and carbohydrate utilization. When the body experiences stress, cortisol secretion increases, thus causing a breakdown of muscle protein and the release of amino acids to form glucose via gluconeogenesis. The resulting higher level of glucose in the body, combined with the decreased use of glucose by other tissues in the body, ensures that the brain is receiving adequate energy.

Continuing research indicates that stress and anxiety can have a significant impact on the body’s health and wellbeing. While cortisol secretion is an important part of the body’s response to stress, the prolonged secretion of cortisol can have detrimental effects to the proper functioning of the body’s cardiovascular, immune, neurological and metabolic systems.

Magnolia officinalis

Relora is a combination of two herbal extracts, Magnolia and Phellodendron bark (Asian cork tree). Both herbs have been used in Traditional Chinese Medicine for several hundred years. In a human study, 82% of the participants taking Relora agreed with the statement that: “Relora helps control…. irritability, emotional ups and downs restlessness, tense muscles, poor sleep, fatigue, and concentration difficulties.” Relora was found not to cause sedation, though 74% of the patients had more restful sleep. Additionally, no adverse side effects were reported during the trial. A second human trial studied the effects of Relora

Phellodendron amurense bark

on salivary dehydroepistandrosterone (DHEA) and cortisol levels in patients with mild to moderate stress. The effects of stress on the body are sometimes associated with lower levels of DHEA and higher levels of cortisol. Two weeks of Relora increased salivary DHEA by 227% and decreased total salivary cortisol by 37%. Both hormones were brought into the normal range.


Michael A, Jenaway A, Paykey ES, Herbert J. Altered salivary dehydroepiandrosterone levels in major depression in adults. Biol. Psychiatry. 2000 Nov 15; 48(10): 989-95.

Ockenfels MC, Porter L, Smyth J, Kirschbaum C, Hellhammer DH, Stone AA. Effects of chronic stress associated with unemployment on salivary cortisol: overall cortisol levels, diurnal rhythm and acute stress reactivity. Psychosom Med. 1995 Sept-Oct; 57(5):460-467.

Schulz P, Kurschbaum C, Prubner J, Hellhammer D. Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.


Warning: If you are pregnant or breastfeeding, or if  you are taking any prescription medication, consult a physician prior to use. Excessive consumption may impair ability to drive or operate heavy machinery. Not recommended for consumption with alcoholic beverages.


Weekend Round Up May 27, 2011

Filed under: cancer,herbs,research,round up,weight loss — novahealthnaturopathic @ 7:25 pm

Hey everyone! Hope you’ve had a fantastic week. Here are some of the health stories that caught our eye this month. Let us know what you think of them. We love feedback!

Tara Parker-Pope wrote in the NY Times about how diet and (lack of) exercise aren’t the only contributors to weight gain. The move to a more sedentary work life, a shift away from factories and toward office jobs, has corresponded with a steady population-wide weight gain. Here are some tips for combating desk-job related fatigue and weight gain. Have any of you tried these? Anyone use or know someone who uses a standing work station?

This article on the rising rate of childhood cancer hits it on the nose. It’s tragic and unfortunate that so many young people are getting sick. As an ND, it’s important to take age into consideration when treating patients. The young ones definitely have special needs (psychological and physiological) that must be addressed by the physician, but they are also often the most hopeful and inspiring patients of all.

This article on the health benefits of common herbs is making us consider planting an herb garden here at the clinic. Who knew sage was such an antioxidant?!

For those interested in osteoporosis, it’s always interesting when a research conflict like this emerges! I guess only time (and a lot of research dollars) will tell who was right.

That’s all for now! Hope to here some of your insights. Have a fun, healthy and productive weekend!


Round-Up Post May 4, 2011

Filed under: heart health,menstruation,prenatal,round up,Uncategorized,weight loss — novahealthnaturopathic @ 6:53 pm

There have been a lot of great studies on health and wellness recently published. Just wanted to share the most important ones with all of you. Make sure to click on the links for more information!

A study published in the Journal of the American College of Cardiology has confirmed that “waist circumference and hip-waist-ratio to be more reliable than body mass index in stratifying mortality risk in coronary artery disease patients.” In other words, it’s not how much you weight, but where you carry your weight, that is a greater determinant of health. Coronary artery disease is directly linked to an excess of fat tissue around the middle, rather than fat stored in the thighs or buttocks. (Source: CBC News)

We’re all familiar with the role that Vitamin D plays in regulating mood and bone health, but research is showing that a lack of Vitamin D is also linked with multiple sclerosis, rheumatoid arthritis, type 1 diabetes, dementia and even some cancers. We recommend you get at least 1000IU of Vitamin D per day from food sources, exposure to sunshine and supplementation. The best way to supplement Vitamin D is with an emulsified (liquid) D3 (rather than D2).

The Healthy Skeptic (a great blog!) has published a post about the ways pre-natal health can influence your children’s lifelong health trajectories. This is a must-read for all of you moms-to-be!

And last but not least, for those female athletes out there, it might be a good idea to take it easy on the workouts during the first week of your cycle. Australian researchers have found that thanks to reduced levels of estrogen during menstruation, female athletes are more likely to get injured at the beginning of their cycles than during other times of their cycle. But of course, this doesn’t mean you should skip out on exercise during that week! Numerous studies have shown that exercising helps elevate mood, lessen cramps, reduce bloating and alleviate headaches.


Infrared Saunas for Health and Well-Being March 25, 2011

Filed under: diabetes,heart health,relaxation and insomnia,weight loss — novahealthnaturopathic @ 5:57 pm

The skin is a major organ of detoxification. We release toxins through our skin when we sweat, and ideally, we should sweat daily to maximize the skin’s function as a detoxifying organ. Recently, the infrared sauna has become recognized as one of the most effective methods to channel your body’s natural detoxification mechanisms. It helps remove toxic chemicals from the body, particularly when they are stored in fat cells.

Infrared radiant heat can penetrate 4 centimeters beneath the skin and can speed fat metabolism. When fat is discharged from the body as sweat, it carries with it toxins, chemicals and heavy metals such as mercury, cadmium, lead, copper, etc. which cannot be discharged by either the kidneys or the lungs.

Instead of heating the air, infrared saunas emit an infrared wavelength that heats the body core from the inside out. Infrared saunas cause sweating at lower temperatures than non-infrared heat, so it is safe for anyone with high or low blood pressure or cardiovascular issues.

Benefits of Infrared Heat

  • Improves circulation, cardiovascular function and lymphatic flow – Repeated sauna treatment improves impaired vascular function for patients with coronary risk factors.
  • Enhanced detoxification – Toxins such as alcohol, nicotine, environmental pollutants and heavy metals accumulate in the body during daily living. The body can eliminate toxins through sweating and research has shown that the body burden of chemicals, heavy metals, carcinogens and other pollutants can be significantly diminished through infrared sauna treatments.
  • Rejuvenates skin – Helps skin conditions (acne, eczema, scarring, cellulite, etc) – Infrared sauna improves circulation, expels toxins and chemicals, reduces the appearance of cellulite and moves dead cells from the surface of the skin. It clears debris, oils, and make-up residue from the pores of your skin leading to a softer, clearer and firmer complexion.
  • Boost metabolism and energy – Similar to exercise, being in the infrared sauna increases your heart rate and metabolism and uses a large amount of energy, while you just relax! Perspiring also reduces fluid build-up, sodium and subcutaneous fat.
  • Pain relief – Arthritis, chronic fatigue, fibromyalgia, muscle and joint pain – By expanding blood vessels and increasing circulation, more oxygen reaches injured areas of the body reducing pain and speeding up the healing process. Infrared sauna treatments help to remove lactic acid build-up, often felt after exercise or exertion, leaving the muscles feeling renewed. Infrared sauna is a successful additional treatment for arthritis, muscle pain and spasms.
  • Boosts immune system – Why do our bodies create fever when we are sick? Simply, heat kills harmful bacteria that cause infection. Fever is a natural part of the immune response. Infrared sauna induces an “artificial fever” which activates immunity and can decrease the duration of cold- and flu-like illnesses.
  • Relaxation and stress relief – Infrared sauna relaxes and loosens muscles prior to a massage or chiropractic treatment, making treatments more effective. However, the calm environment and soothing heat are also relaxing and therapeutic all by themselves.
  • Improves quality of life for those with diabetes, chronic pain and depression

Sources: Medicine & Science in Sports & Exercise, 2010; 42(5): 818; Journal of Alternative & Complementary Medicine, June 2010; 16(6): 677-681; Journal of the American College of Cardiology, October 2001; 38 (4): 1083-1088; International Congress Series, April 2006; 1287: 298-303.


Ten Reasons to Drink Yerba Mate March 3, 2011

Filed under: cancer,sleep,tea,Uncategorized,weight loss — novahealthnaturopathic @ 8:29 pm

Yerba Mate is a South American herb from the holly shrub of the South American rain forest. It grows wild in Argentina, Chile, Peru, and Brazil, but is most abundantly in Paraguay where it is also cultivated. Drinking Mate is a longtime traditional social activity in Mexico, Argentina, Uruguay and Paraguay — family or friends pass around a “gourd” (fist-sized, round wooden ball-like cup) of the brew (just hot water and Mate leaves & stems), sipped through a “bombilla” (which translates to “little pump” or “straw”), often made of silver or bamboo.

In South America, Yerba Mate has been revered for centuries as the “drink of the gods” and is still drunk daily for health, sustained energy and mental clarity by millions. The leaves of the rainforest Mate tree naturally contain vitamins and minerals, amino acids and are rich in antioxidants — with reported ORAC antioxidant levels even higher than many brewed green teas.

Reason #1: There are 196 active chemical compounds found in the Yerba Mate plant. Of those, 144 are also found in green tea. Yerba Mate contains 11 polyphenols. Polyphenols are a group of phytochemicals, a group of recently-discovered compounds that act as powerful antioxidants and are considered to exhibit anti-cancer effects in mammals by strengthening an organism’s natural defenses and protecting it against cellular destruction.

Reason #2:  Each infusion of Mate contains:

Vitamins: A, C, E, B1, B2, Niacin (B3), B5, B Complex

Minerals: Calcium, Manganese, Iron, Selenium, Potassium, Magnesium, Phosphorus

Additional Compounds: Fatty Acids, Chlorophyll, Flavonols, Polyphenols, Trace Minerals, Antioxidants, Pantothenic Acid and 15 Amino Acids.

Source: Arch Latinoam Nutr. 1991 Sep;41(3):441-54.

Reason #3: In addition to polyphenols, Yerba Mate leaves contain saponins. Saponins are phytochemicals that have been found to specifically stimulate the immune system and aid the body in protecting against disease. They possess significant anti-inflammatory properties. Source: Adv Exp Med Biol. 1996;405:47-56.

Reason #4: With about one-third the caffeine of coffee, plus the presence of natural calming tryptophan and other elements, many also report the lack of jitters, shakes and anxiety that can accompany coffee drinking, resulting in all of the “good buzz” of coffee without the bad. And perhaps most significant is the reported lack of “coffee crash”. Source: Phytochemistry. 2000 Dec;55(7):853-7.

Reason #5: Because of its low caffeine levels, it does not interfere with sleep cycles.  In fact, it has a tendency to balance the cycles, inducing more REM sleep when necessary, or increases the amount of time spent in delta states.  Many people say they require less sleep when using yerba mate because they experience a deeper, more relaxing sleep.

Reason #6: For many years now, physicians in Europe have been incorporating yerba mate in treatments for obesity. In 2000, a research team studying obesity at the Charlottenlund Medical Center in Denmark tested an herbal preparation of Yerba Matefor gastric emptying and subsequent weight loss. They concluded that the herbal preparation, yerba mate capsules, significantly delayed gastric emptying, reduced the time to perceived gastric fullness and induced significant weight loss over 45 days in overweight patients treated in a primary health care context. In addition, maintenance treatment given in an uncontrolled context resulted in no further weight loss, nor weight regain in the group as a whole. Sources: J Hum Nutr Diet. 2001 Jun;14(3):243-50; Phytomedicine. 1999 Oct;6(4):231-8.

Reason #7: Yerba mate has significant antioxidant activity. In a study published in 1995 by Biochemicaland Molecular Biology International, researchers concluded that water extracts of yerba mate “were more potent antioxidants than either ascorbic acid (vitamin C) or butylated hydroxytoluene.” In a more recent study, published in the November 2001 issue of Fitoterapia, researchers took a look at seven different plant species in South America. They found that yerba mate “contained a higher content of flavonoids and caffeoyl derivatives than any other assayed species.” Sources:  Biochem Biophys Res Commun. 2000 Mar 16;269(2):357-60; Ann N Y Acad Sci. 2002 May;957:279-83.

Reason #8: Polyphenols found in tea and yerba mate have been shown to prevent both the growth of bacteria responsible for bad breath and the bacteria’s production of odorous compounds.

Reason #9: Consumption of yerba mate improves serum lipid parameters in healthy dyslipidemic subjects and provides an additional LDL-cholesterol reduction in individuals on statin therapy. Source: J. Agric Food Chem. 2009 Sep 23;57(18):8316-24.

Reason #10:  In vivo and in vitro studies are showing yerba mate to exhibit significant cancer-fighting activity. Researchers at the University of Illinois (2005) found yerba mate to be “rich in phenolic constituents” and to “inhibit oral cancer cell proliferation” while it promoted proliferation of oral cancer cell lines at certain concentrations. Source: J. Agric. Food Chem., 2005, 53 (6), pp 1966–1973.


Exercise in the Management of Type 2 Diabetes February 4, 2011

Filed under: diabetes,heart health,weight loss — novahealthnaturopathic @ 3:49 pm

Exercise and diet modification are commonly recommended approaches for reducing type II diabetes risk factors such as obesity, impaired glucose tolerance, and insulin resistance.  A sedentary lifestyle has been associated with decreased insulin sensitivity and increased fasting state insulin.

A study looked at the effects of calorie restriction and exercise on glucose and insulin concentrations in 60 sedentary overweight men aged 20 to 50 years old.  Subjects were divided into two groups; restricted caloric intake (1000-1500 calories/day) and non-restricted caloric intake, and then further sub-divided into light intensity (minimal exercise) or vigorous intensity (30 minutes of exercise three times a week of cycling at 70% maximum heart rate).  The results showed that vigorous exercise alone (in the absence of calorie restriction) decreased fasting glucose by 13% and reduced glucose and insulin resistance by 20%. The results also showed that calorie restriction resulted in a 40% reduction in the insulin resistance and vigorous exercise and calorie restriction were additive in reducing the insulin resistance.  In conclusion both calorie restriction and vigorous exercise independently and additively reduce glucose and insulin concentrations in overweight and sedentary men (Cox et al., 2004.  American Journal of Clinical Nutrition. 80, 308-316).

Another study looked at the effects of a lifestyle-intervention program on glucose tolerance in 102 overweight individuals.  The subjects were divided into two groups; one receiving regular (one hour per week) diet advice and encouagement to lose weight and to increase their physical activity, and another that received only a brief information session on the benefits of a healthy diet and exercise.  The subjects were followed for one year and glucose tolerance was measured before and after the experiment.  The results showed that after one year weight loss was higher and blood glucose concentration decreased significantly in the intervention group.  It was concluded that weight loss and increased physical fitness were the most important determinants of improved glucose tolerance and insulin sensitivity.  It is apparent that a lifestyle-intervention program involing diet and exercise modifications is effective in improving glucose tolerance (Mensink et al., 2003. International Journal of Obesity 27, 377–384).

It is evident that exercise alone can improve insulin sensitivity and glucose utilization. The value of exercise in the treatment and prevention of type 2 diabetes cannot be understated, and thus in addition to diet and lifestyle modifications it must be incorporated in the treatment of type 2 diabetes.


Re-thinking Weight Loss: A Naturopathic Approach November 26, 2010

Filed under: weight loss — novahealthnaturopathic @ 6:52 pm
  • Twenty to 50% of all adults in Canada have a weight problem and these numbers continue to rise.
  • Obesity has been strongly correlated to a number of pathologies including type II diabetes, gallbladder disease, osteoarthritis, high cholesterol, fatty liver disease and hypertension (Diabetes Care 2001; 24: 683-689).
  • A study published in the Journal of the American Medical Association used a waist circumference of 100 cm (36 inches) as a reference point and showed that each increase of 15 cm corresponded to a 60% increase in the risk of death (JAMA 1993; 269: 483-7).
  • Obesity is a serious health issue that must be addressed in an appropriate manner to avoid these detrimental consequences.

Fad Diets and Quick Fixes

Many individuals attempt weight loss by subscribing to the various gimmicky pills, machines and devices, or quick fix programs seen on television, billboards, and in magazines.  Most of these ads and programs promise results and show dramatic and almost unbelievable before and after pictures to entice you to buy in. Most often these are what are labeled as ‘fad diets’ and are ineffective long term, and can even be dangerous.

There are many diet programs that are based on pre-packaged meals, shakes, and supplements.  These programs tend to work while the dieter is subscribing to the meals meal replacements, and/or supplements they are offering, but once the program is complete dieters are at a loss of what and how to eat.  The dieter does not learn how to create healthy meals or about nutrition in general.

Supplements have minimal effect on weight loss as calorie intake and energy expenditure are the main determinants of body mass.  These meals and supplement programs are not sustainable for lifetime weight management and the dieter, more often than not, gains the weight back once off the program is completed.

Finding the Root Cause

Naturopathic Doctors have a unique approach to weigh loss, which is quite the opposite to the quick fixes that are readily available. It involves determining and treating the route cause of the weight gain and adopting positive lifelong lifestyle changes.

It is important that physiological causes, which impair weight loss, are first ruled out.  Relevant blood allows the identification any predispositions to difficulty with weight loss such as thyroid dysfunction or glucose imbalances.  All patients should also receive a full physical exam and urine analysis to rule out any underlying health conditions and determine the level of physical activity appropriate for the individual.

It is also important to address emotional obstacles to weight loss.  Some individuals eat to fill a void within themselves, or to escape from issues in their life, and thus must first address emotional aspects before embarking on a weight loss program.

Optimal Weight Loss Stems from Prositive Lifestyle Changes

An optimal weight loss program focuses on adopting a healthy lifestyle and is designed for individuals who are committed to not only losing weight, but improving their health overall.  This is the best way to a lifetime of health and weight maintenance.

A diet that focuses on learning how to eat healthy, is based on scientific evidence and recent nutritional research, and that can be adapted to individual’s lifestyles is imperative.  These programs result in fat loss, enjoyment and appreciation of food, and an overall improvement in ones health.

Appropriate Weight Loss and Weight Management

With moderate physical activity the average women needs approximately 2500 calories per day and the average man 3000 calories per day.  If a person burns 2500 calories per day and consumes that same amount per day, weight remains constant.  One pound of body fat contains approximately 3500 calories.  If a person burns 2500 calories per day and limits calorie intake to 1500 calories per day, the result will be a loss of 2 lbs of weight loss per week.  This is a subtle caloric restriction that will allow for a healthy amount of weight loss and lead to long-term weight loss goals.

Foods rich in vitamins, minerals, and nutrients should be the focus of any healthy diet.  These foods include vegetables, fruits, lean proteins, raw nuts and seeds, whole grains, and minimal low fat dairy or dairy alternatives.  It is also very important that portion sizes are monitored.

As weight loss occurs due to calorie restriction, the body naturally reacts by decreasing its basal metabolic rate (metabolism). This means that the amount of calories burned per day decreases.  It is common to feel a generalized feeling of fatigue as calories are being restricted.  This is an attempt by the body to decrease non-essential activity.

Moreover, the body will not only rely on fat stores for fuel, it will also start to use muscle mass and thus some weight loss will come from loss of muscle.  The more severe the calorie restriction, the more drastic the body will react.  Drastic calorie restriction can make it very difficult to maintain the diet for an extended period of time.

This decrease of caloric intake and its effects is why physical activity is essential to any weight loss program.  Exercise blunts the decrease in metabolism and fatigue that occurs with calorie restriction, and inhibits the use of muscle mass as a source of fuel.  Exercise on a daily bases overrules any fatigue signals and shifts the source of energy use towards fat and less towards muscle.  Muscle mass will not decrease when the muscles are being used.  Lean muscle mass will be preserved and even increase with continued exercise.

Mental preparedness is also a key factor for weight loss.  This includes being emotionally and spiritually in tune with the body to recognize individual obstacles to weight loss and to overcome them.  Increasing emotional and spiritual strength will enable challenges to be taken on and to better manage, achieve and maintain weight loss goals.

Group support is beneficial.  ‘Strength in numbers’ is more than an expression.  Being in a group is a valuable component of weight loss because weight loss is influenced by positive feedback and emotional encouragement and support.   Group meetings including information about healthy eating, weight loss tips and facts, and group discussions can go a long way to the achievement and maintain of a goal weight.


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