Easy and Effective Exercise!

So I hear that weight loss is a subject on a lot of people’s minds, and even with the right diet and supplementation (a correctly applied Nutrition Response Testing program), it’s difficult for a lot of people. One of my patients recently seems to have solved to problem and I asked her secret, and she said I could share it with the world. It’s simple, and anyone can do it if they apply the time. Here it is.

Joyce has been a patient of mine for a number of years, originally starting off with chiropractic complaints. As the years passed by, though, her weight gradually increased, along with her blood pressure. In this past year, she decided to take the bull by the horns, and do something about it. She got on a good Nutrition Response Testing program, and started cutting carbs. She felt better, and the weight slowly began to come off. And then the weight loss slowed, and just about stopped. We discussed upping her exercise, which was difficult with her work schedule. So she came up with another solution. She started counting her steps with a Fit Bit. Her goal was 15000 steps per day. To do this, she became more active at work, and started walking 1-2 hours each morning. In two weeks, she lost 6 pounds. Now, whenever she sticks with this program, she loses 2 pounds per week. It’s pretty amazing, really. On weeks when she watches her diet, but doesn’t walk, she doesn’t lose weight. Depending on how much she walks, she loses weight. Now I know what you’re going to say “but I don’t have the time!” Well, Joyce didn’t have the time either, but she found it. She started walking every morning, but walked a lot more on the weekends. She told me that sometimes she walks for 3 hours per day on the weekends. And, by the way, her blood pressure has normalized.

2 years ago, a man walked in the front door of my office saying “hi Dr. Sheehan, do you recognize me?” I replied that I did, I recognized him as Jack, an old patient on mine that was on permanent disability from a work injury 30 year previous. But he looked different. I said “you look great Jack! What’s different?” He replied that he was 70 pounds lighter. I asked “How’d you do it?” To which he replied “I cut out soda, and started eating protein and veggies. And I walk 10 miles a day, fast.” I asked “How’s your back, your old work injury?” “Oh that? I’m fine now.”

So there you have it. Joyce walked 15000 steps per day, and stuck to a good diet. Jack walked 20000 steps per day, and stuck to a diet. What if you just stuck to your diet, and did 10000 steps per day.

Someone try it, and let me know how it goes in about a month. That’s your assignment this month.

Here’s Laura’s Food Journal for the Last couple of days:

Monday, October 19, 2015

Before breakfast: Coffee with coconut oil and butter

Breakfast: scrambled eggs, almonds

Lunch: Sardine salad on a bed of greens

Afternoon snack: SP PB bar

Dinner: Meatloaf with onions on a bed of greens, guacamole and fermented hot sauce, homemade chai (no milk)

Tuesday, October 20, 2015

Before breakfast: Coffee with coconut oil and butter

Breakfast: Leftover meatloaf, guacamole

Lunch: Sausage

Afternoon snack: Another SP PB bar

Dinner: cabbage and onion cooked with garlic and hot dogs, turmeric and ginger tea

Wednesday, October 21, 2015

Before breakfast: coffee with coconut oil and butter, 3 fat bombs

Breakfast: leftover cabbage and hot dogs with eggs

Mid-morning snack: 1 bag of salt and vinegar pork rinds, another fat bomb

Lunch: sausage and wilted baby greens

Afternoon snack: PB meal bar

Dinner: 1 beer, greek salad, dinner roll with butter, dozen wings (Jamaican jerk and bleu cheese :))

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