Balanced Eating with Weight Loss
Welcome to dishing up nutrition with license nutritionists and dietitians from nutritional weight and wellness. We explain the connection between what you eat. And how you feel. Stay tuned for practical realize solutions for healthier living through real food nutrition down. You got to make the mom last just to dishing up nutrition. I'm Melanie Beasley. I'm in studio this morning with Caroline Hudson. We are both registered and licensed dietitians with many years of experience helping people with their nutrition and their weight loss. I personally have about thirty years of experience as a dietitian, and I've worked in a lot of different types of settings part of my career was working in the Colorado state penitentiary as a dietitian, and I also did a lot of my training in the navy as a dietitian. So I have indeed worked with a wide variety of clientele. And Caroline you received your training in Canada. Right, right. Yeah. Yeah. I went to school in Toronto Ontario. So I I loved my my education there, it was kind of different from some of the nutrition programs here, it was very hands on and we actually did things like this like doing here. In studio today. So we got to practice, you know, speaking in front of people and giving a lot of presentations and doing some radio work as well. So so yeah, I went to school in Canada. And I actually spent a number of years working as a dietitian not just in remote villages like way up in here. Stories, but I also worked in large metropolitan areas. I went to school in Toronto. So I actually worked on a number of years in Toronto as well. So I too have seen a wide variety of clients with unique and varied diets. And I think we still see a wide variety of clients. Oh, yeah. Different places. It's always interesting to hear their stories and between the two of us. We've counseled a lot of clients struggling to lose weight. And I just going to say, I don't know if a lot of people realize that we do a lot of Skype and telephone work. So you know, I have a client in India and one in the Channel Islands off the coast of England. So, you know, we talk to people all over the world. And I I have one in England. And I just love listening to her talk so twenty my southern accent and her English accent. We we have a time. But it's a good time. According to the National Institute of health three out of four men. Are either overweight or obese and two out of three women are either overweight or obese roughly twenty one percent of adolescence are overweight? That's startling as an it. And today we're going to be talking about balanced eating for weight loss. So here's the more startling news. It is predicted that by twenty twenty three fourths of Americans will be overweight, that's a lot most people and less inner you're like a sumo wrestler or something we want to be carrying around that extra weight on our body. And we certainly don't want to be buying large or close every time we go to the store. So generally, I've found that most people want to know how to eat to avoid that weight gain. And they want to know what is the best diet for them to follow. You know, Carolyn I find that many of my clients. They're so tired of hearing the word diet that as soon as they? Here that they sort of shut down their eyes glaze over and they stopped listing. So I try to never use that word when I'm talking to them because they already know that low calorie low fat diets just don't work for long term weight loss. And we also agree that diets don't work. They're just a temporary solution to a long term problem. You know, unfortunately, the reality is most people today continue to gain weight. So I want to repeat what Caroline said. It's predicted that in just one year three fourths of Americans will either be overweight or obese at Melanie. I wanna go back to that word diet. We'd have to. I really hate that word because that's not what we do at nutritional weight and wellness, and I tell that, you know, to my clients very first thing this is not about a diet. This is how we're supposed to be eating. This is you know, a way of life, you know, and we want to drop that guilt because I think the word diet automatically, you know, imposes some guilt on people because they're restricting what they eat. So you're so right. You know, any clients come in completely guilt ridden and shame based. Yeah. Exactly. So we kind of lift that hopefully lift that guilt. And sometimes it takes a little while, you know, because we teach people that you get to eat. Yeah. And you get to eat healthy food, and it's supposed to taste good. And you're supposed like to eat to be fun to yet your meals. Yes. So I bet you're kind of thinking. Why is the continual increase in wit? Why is there an increase in that weight gain and obesity, and it's continuing on and on so previous previously and on many of our other dishing up nutrition shows, we've talked about a variety of reasons for that weight gain. There are a number of lifestyle and environmental factors that can certainly slow down people's metabolism which can lead to that weight gain. So it's a lot more complex than just those calories. In and calories out. We really need to think more about the quality of those calories. The quality of the food that we're eating so many clients have Toby that they stopped getting their annual checkups even because they didn't even want to step on the scale. And and then of course, what are they what happens they have that guilt? Again, they're told oh you need to. Lose weight. Oh, you're OB's. Or, you know, you're definitely need to lose at least ten or twenty or thirty pounds. And that induces that guilt. Right. So again, helping people maintain a healthy weight is very complex, and especially in this day and age when we've got so many different foods, especially those processed foods to choose from. And I I would say that we have a lot of other things in life. We feel guilty about food should be simple and shoe food should be just enjoyment nourishment, and it shouldn't be the source of shame. So on dishing up nutrition, we've addressed many of those complex reasons just a couple of weeks ago. We shared information about how stress can lead to excess cortisol being released resulting in weight gain, many people today are certainly under chronic ongoing stress when you agree between traffic caregiving is a big one these days. Poor food and eating habits all creates stress and think of stress each of you have compared to the stress our grandparents had back in the nineteen forties. Yet remember that when you are under stress stress such as being stuck in traffic which like on the way to the studios morning. I love it. There was no traffic. You know, if if you're late for an important meeting or something those adrenal glands, they released that cortisol and cortisol is a fat making hormone. So I think that's really important for people to understand. They don't, you know, they don't connect stress with weight gain, the ongoing stress at a job or at a workplace that you really aren't enjoying very much is going to eventually add on that weight, and because of the cortisol in that fat making hormone, we know you can't avoid some of those stressful situations, but we like to teach our clients how to eat to manage that stress better. So things like coffee and sugar that in. Increases your stress, gaping meals increases stress, and that leads to the court is all and the weight gain again, weight loss and weight maintenance maintenance are very complex and most people need help with managing all of those different lifestyle factors, which is all part of nutritional counseling. So let's look at some other factors you need to consider when you're losing weight. You know, and I I always tell my clients, especially ones in nutrition for weight loss classes that we like to to really cater what they're eating too though to that personal individual because they are complex and their individualized. So it's really important. We've listened to them right? We recently had a show that focused on how refined vegetable oils such as corn oil soybean oil cottonseed oil and canola oil can all lead to weight gain, those fats interfere with the functioning of your cell membranes. The result is poor cell function that can lead to wake gain and Z's. Yeah. And I want to expand on that just a little bit about self on in a lot of people don't think that they have to heal their cells. And then you know, he'll their body before they can really lose weight. Well, and also we have the opportunity to heal ourselves all the time. So guess what? It's already time for our first break. So you are listening to dishing up nutrition, we're discussing which diet plan or food plan or eating plan. I think is best to. Follow for long term weight loss research from the Harvard Medical School found that restrictive diet such as low fat or low carb were impossible to maintain long-term. However, they discovered four simple changes that help people avoid falling back to unhealthy heating when we come back from break Meli, and Melanie, and I will share those recommendations with you. Welcome back to dishing up nutrition. No, the Harvard Medical School research found that low fat or low carb diets don't work for long term weight loss. I think there's a lot of listeners out there that can definitely agree with that. Here are some simple changes. They found do work change number one eat as many vegetables as possible and nutritional weight and wellness. We also encourage this change, and we teach you how to make vegetables. So they taste great now. One of those tricks is adds some butter bacon or bacon. There you go. Change number to choose high quality, nutritious whole foods and limit those processed foods. We believe in this so much that we even have grocery store tours to help, you know, which products are safe and contain no additives change number three prepare foods at home. It's a lost art, and we can help you with that. If you are not a cook, we help you become one by sharing with some simple tips and techniques for you. And in things that we do at home. Yeah. I I'm always amazed at all. I'll just share something that I think is like pretty Monday or whatever, and my clients will go I never thought of that. So yeah, we help clients prepare foods and actually get back to cooking. Change number four of void bad. Fats added sugars and refined carbs like flower, as our longtime listeners really know, we repeat this information over and over and over on dishing up nutrition, and in all of our classes, we're really firm believers in this concept. We're happy to say that each and every change the Harvard School of medicine recommended as a result of the research has really always been part of nutrition for weight loss plan at nutritional weight and wellness we believe in these concepts. And that's what we teach so all sessions of our nutrition for weight loss programs start the week of January fourteenth. So some of our classes are already full at this time. But there is room still available. I think in Saint Paul and mendota heights, and as well as a wise Etta, so you can still sign up. Call six five. One six nine nine three four three eight today. And before we were going to break, we were you know, we're talking our topic today is balanced eating for weight loss. So we're just talking about some of the things that really impede our weight loss. Right. Really stop us. So we were talking a little bit about cortisol and stress. Now, I want to discuss how something as simple as drinking soda soda loaded with sugar or even that diet soda can lead to that weight gain. So one very simple weight loss. Trink trick is to stop drinking that soda and start drinking eight to ten glasses of filtered water. You know, I always think about the clients that we have that stopped drinking diet soda and most people think. Okay. Well, diet sodas, also bad doesn't add any calories. I like it. But. The that diet soda damages. Ourselves right now. So it will stop us from losing weight. And we have a story about one of our clients who just all he did was stopped drinking diet soda and he lost weight. That's the only thing he did. So as ING is amazing. You know, and if you get if you get sort of a mile high above this, and you look at it. We are a nation that consumes a lot of diet soda, and we are nation that really struggles with obesity. So some listeners would say that we've talked over and over about how sugar and process carbs lead to insulin resistance and weight gain to. Yes, we've also discussed how many medications such as antidepressants mood stabilisers, anti-seizure meds and cortisone meds such as prednisone can lead to weight gain. So medications are a big one. Most of. Our clients come in taking quite a number of medications. Yeah. I'm always surprised at how many some people take and when they work with their doctor. There are times when they lose weight, and they're eating well that some of those medications become obsolete, and they don't have to them anymore. And we've we've talked about how thyroid dysfunction can lead to weight and fatigue. The statistics say that one in eight women will develop a thyroid condition and sixty percent of them. Don't even know they have a thyroid problem in our other shows, we talked about how toxins are additives in our food supply can lead to weight gain in inflammation. We've mentioned MSG, and that can be hiding in a number of different foods, a lot of the process and and fast foods have forms of MSG in it. So we really want you to look at those labels because. That those additives can cause us to be hungry and slow our metabolism. So again, you gotta look at the labels look at the ingredients try to eat as clean as possible. And I think a general rule that I always tell people if you can't pronounce they on that ingredient label, you shouldn't be putting it in your mouth, right? Melanie? Yes. I call them Franken food Frankenfoods. There you go. I love it. We've spent a lot of time going over the harmful effects of skipping meals to and when you get meals we talk about how it slows your metabolism and creates out of control eating. We've also spent many hours discussing insulin resistance elevated blood sugars and prediabetes as major causes of weight gain, many many of our listeners and clients have frequently asked us what's the best diet plan for me? There's that were diet. Yeah. Or should I go there? So. Overwhelm. They should they ask. Should I do a low fat or low car paleo Akito? Here's a lot of nutrition noise out there. Yeah. And we keep going back to the us should be eating in balance. Right. Fallon's feeding real. So when you look at all of the factors that influence metabolism. And weight gain research points out that the number one factor is the lack of good blood sugar control. So we keep our blood sugar controlled by eating in balance. So for example, maybe have a chicken leg are chicken thigh with some green beans and add some butter to the green beans, and maybe a clementine for your dessert. Now would be balanced eating and delicious. Yeah. Delage us, right? Again, I want to repeat there are many many lifestyle factors, which affect blood sugar control. Do you know that lack of sleep affects your blood sugar control? We're sleep deprived nation right now. The truth is lack of sleep increases glucose levels and craving, and I I remember reading in the book a why we sleep that. It actually increases our cells resistance to insulin just one night of bad sleep. I I was shocked when I read that. So so do you realize that every time you give in and drink a beer or soda or glass of wine? You are affecting your blood sugar control. So sumo wrestlers actually intentionally drink beer with their meals. So that they will gain weight so beer and soda affect blood sugar. Creating more insulin resistance, which of course, then can cause that weight gain. You know, I think many of us understand that eating a bowl of cereal day after day with eighty grams of carbs, which turns into twenty teaspoons of sugar will eventually lead to weight gain for most of us. And I know most of us back in the day when I would have a bowl of cereal, I'd pour on skim milk, and then some sugar and you get to the bottom. You got a little milk more cereal. So believe it or not it's already time for our second break. You are listening to dishing up nutrition. If you want an easy to follow cookbook to show, you how to eat balance, I suggest the weight and wellness way cookbook and nutrition guide. It is an excellent tool to help you understand how to use balanced eating to stop thinking diet and start thinking health one of my favorite recipes in the cookbook is beef and wild rice meatballs. Stop into one of our seven nutritional weight and wellness offices to purchase a cookbook or order copy online at weight and wellness dot com. Back the dishing up nutrition the weekend of January twenty fifth through the twenty-seven. We're offering our weakened weight and wellness series. In addition to jump starting your commitment to a new healthier you. This is three days of learning laughter and great food. Remember, we offer continued Ed credits for nurses and social workers. Plus, you get so much more say fifty dollars when you sign up by January eighteenth with our early bird special. Call six five one six nine nine three four three eight today to sign up or register online at weight and wellness dot com. Tune in next week to listen to Cassie and JoAnne as they discuss nutrition for surgery an injury recovery. So before we went to break, we're talking about some of the foods some of the things that we eat that are full of sugar. Melanie was mentioning cereals big one. So. The other thing though, we don't really wanna forget about is drinking some of those high end coffees special coffees. They are loaded with sugar, and we think of it or many people think of it as a special treat in the afternoon. But that can really lead to a lot of waking. So here is an interesting fact to ponder one of those medium pumpkin spice latte pays that contains fifty grams of sugar so that converts to like twelve and a half teaspoons of sugar. Now, Melania, do you know any that's gonna put twelve and a half teaspoons of sugar in a Cup of coffee. No, no, right. So here's another interesting. Fact, you would think that the piece of pumpkin pie is more than that coffee. But it has has only like twenty five grams of sugar or about. Six and a quarter teaspoons of sugar so half the sugar. That's in that pumpkin spice latte -tay. So definitely that's something to really think about when you think you just had a beverage. Yeah. You just at lot of people don't even count. They don't even think that those beverages are causing part of their weight problem or their inflammation or their inflammation. Right. So the question everyone's asking is what diet plan is best for long term weight loss again. Don't anyone like turn off your radio right now? Oh, sure. Most people can go on a crash diet and lose weight. I'm not saying that that's not possible. But it is often short-lived and just a matter of time the weight will come back right back, and we'll bring some additional pounds with it. Our bodies weren't designed to crash so recently at one of our training meetings. Nell our client, turn nutrition educator who lost ninety pounds in eight years. She was sharing her long history of dieting, which started when she was in the third grade the dining part ended when she signed up for nutrition for weight loss program and learned how to eat to lose the weight after years and years of dieting, it took months and months for Nell to really understand that in order to lose that weight and not regain it and a few short weeks. She must eat protein and vegetables and good. Fat five to six times a day. She needs to say head of her hunger. And she needs to stay ahead of her cravings. So she's not dipping in to the candidate. It's always on your workers death. Right. She needs to be mindful of her eating, and we teach that. Yeah. At nutritional weight and wellness, we believe a balanced. Eating approach is the best long term, weight loss and weight maintenance plan for most people are balanced eating plan is based on the understanding that the number one cause of weight game for the majority of people is that insulin resistance, which of course, is developed from eating too much sugar. Usually too many processed carbs for way too long. So many of our clients have been eating foods or drinking beverages that are high in carbs and sugar for many years. So this has really created in. Insulin resistance and bat, insulin resistance, it has like a coding that covers the receptors on the cells. And then, you know, the cells can't even get that glucose in into the cell where it's supposed to be. So we've really this insulin resistance thing is a bad bad thing. And we gotta kill those cells definitely have to heal them before the wait begins to come off, but insulin resistant blocks the sugar or glucose from entering the cells for energy, so your energy tanks. And instead guess what it gets stored as body fat balanced, eating, which we talk about a lot with fewer carbohydrates and no bad fats all all out for the healing of insulin resistance to occur. The goal is to eat five to six times a day. And at each of these meals are snacks two to four ounces a protein a variety of vegetables and good, Ben. Official fat to restore the function of those insulin receptors that you were talking about Caroline. So for some clients, it's it's pretty easy and its rapid process. But for other clients, it can be a very slow process. They didn't get there overnight and they're not going to heal overnight. But that's how we heal the metabolism. So you can have sustained energy and weight loss. Yeah. I don't think a lot of people really understand that they have to heal their cells are he'll their metabolism before they can really really start feeling better and losing weight. So when client has had years and years of eating or drinking, those excessive amounts of sugar and process carbs, the insulin receptors can be an are very often damaged and it frequently shows up on blood tests as prediabetes or diabetes. Yes. Some some clients have become so sensitive. To carbohydrates, especially sensitive grain carbohydrates that as soon as they eat a cracker a slice of bread or some rice. They lose control of their eating, and they can't stop it six crackers. This was me for awhile. Or once Leisa bread or half a Cup of rice. They just can't stop as dietitians. We understand that bio chemically, they're just sensitive to those grain type carbs, and they do much better on a plan that contains no grain types as what we help them figure out. The good news is they can maintain control of their eating when they just eat meat or fish and vegetables and good fat. It can make that delicious. I sort of live this way. And I always look forward to my meals. Oh, yeah. And I I think eating this way increases your society. So you you feel you you don't over eat. So that's really really important. You know, it is. I think we give the gift of food back to people. I that's a really nice way to put it, isn't it? Yeah. Get rid of that guilt. Start eating again in bedsheet imbalance and eat good food whole foods. So it's really interesting to note that research reported in the journal of the American college of nutrition found that seventeen percent of people starting a weight loss program had excess abdominal adipose tissue, of course, that means stored fat around there middle middle, right? Excess belly fat so binge eating and extra belly fat may well be an indication that you have insulin resistance. And as Melanie said rather? Other than sugar and carbs, giving you energy the sugar and carbs are getting stored as body fat, particularly that belly fat the Bali fat. We have we see it so much just driving down the road. You can sort of pick out insulin resistance and people just walking not in judgment. But just an understanding what's going on. So at nutritional weight and wellness, we believe balanced eating is the best approach, but as experienced Titians, and nutritionists we also understand that everyone has unique biochemistry. So some people need to eliminate all grains to lose weight while others need to limit their fruit consumption to half a Cup serving once or twice a day because they become so insulin reason. Yeah, I think a lot of people think oh fruits really really good for you. Yes. Fruit is good for you. But let's not overdo it as you know, have small portions of fruit at any one. Time. So if you are someone wanting to lose weight, and you have insulin resistance, it may quite be possible that to take months to heal your metabolism and he'll your addictive eating behavior as well. So this, you know, small steps small myself that sounds discouraging. But really when you I have a client, and she was discouraged that she lost just a few pounds in the past month, and I like to go back to win. She first came in. And we looked at all of the things she healed along the way. So you're getting better along the way. I mean, her acid reflux went way and her gird went away and many of our clients have addictive eating behavior. And frankly, it doesn't go away overnight just like a person within diction to alcohol. I find a person with an addiction to sugar and process carbs, they need ongoing support and classes to heal and avoid a relapse. Well, it's time for our last break. So you're listening to dishing up nutrition, I wanna share some other features in our weight and wellness way cookbook and nutrition guide. We have a section on kid friendly. Recipes a section on stocking your kitchen and simple tool to check your level of wellness. We call it our wellness check, we believe it is time to think wellness and the weight loss will follow knowing how to eat the right food can change your health change, your body and change your outlook. That's what they preach at nutritional weight and wellness and Christie is one of their success stories who proves it. Yeah. I battled my weight all my life. Tried many different diets and then had gastric bypass surgery but gained all the weight back. And that's when you heard about the twelve week nutrition for weight loss class, they haven't nutritional weight and wellness. I did I heard about it on dishing up nutrition the radio show and decided that it was a good thing for me to try and how did it work it worked great? I took the nutrition for weight loss twelve week class. I lost forty pounds. And more importantly, I feel good. I'm healthy. No aches and pains. I sleep better than I ever have. It's just perfect and personalized for me could nutrition for weight loss help you like it helped Christie. You can't take it in person. Like, she did or take the class online. Find out more weight and wellness dot com or give them a call six five one six nine nine three four three eight. Welcome back the dishing up attrition, if you're experiencing mood swings. Hot flashes insomnia, awake gain. You're not alone. Join us Saturday February sixteenth at our Saint Paul office for our menopause survival seminar. Love the seminar, you'll be happy did you'll get useful information healthy lunch and snack and answers to your personal questions. It is it's a lot of fun. This seminar fills up fast. So I suggest you sign up soon. Don't let menopause symptoms. Ruin your life. Call six five one six nine nine three four three eight or go to weight and wellness dot com and sign up today. So before we were going to break, Melania you're talking about addictive behavior. And didn't you share a story with me earlier? Do you want to share that with some of our listeners? Sure, I had a delightful client and she came in. She had a lot of shame about her addictive behavior to sugar, which is very common. But she felt like she ought to be able to conquer this because she was in counseling and one of the things that she told me was in the nutrition for weight loss. Classes many times we show we show the class how much sugar they're eating like an a bagel. And she said you'd hold up that big pile of sugar. And I think to myself silently man that looks delicious thought it's good that she recognize that. But you know, after she went through the program, and we worked in tweaked her diet. She could walk right past the candidature. Show work, and she was so proud of herself. Yeah. Yeah. Again, you know at nutritional weight and wellness, we call this acceptance of our own biochemistry, and I like to say, it's it is your biochemistry, and it's not your willpower or your character. It's about chemistry chemistry in your brain chemistry in your gut. It's about your biochemistry so Gary tubs. He's the author of good calories and bad calories points out that the best diet for long term, weight loss and weight maintenance is a balanced eating plan of real food. So maybe Melanie what what's one of your favorite snacks are balanced. Eating more one of my favorite snacks is I love sliced cucumbers as my cracker. And then I put on there slices of avocado and smoked salmon. Oh. That sounds really good and delicious. Sometimes I use cream cheese on the on the cucumber and the smoke salmon. I love that delicious really really really good. And you know, I found on a number of different beef jerky out there that are grass fed, no additives. No nitrates. So that's now becoming one of my favorite snack do beef jerky, apple and some peanut butter. So again YoM there's the protein the apple is our carb and the peanut butter is our fat. And that's what we mean by balance. Right. It's balanced. So right when working with the client, we always look at their biochemistry to help them to understand themselves. And then it's always workable, we can always find solutions. However at the same time, we understand that the quality of the food. Also makes a difference a huge difference that it isn't always easy to change those addictive type behaviors. We've been doing for years, we believe for successful long term weight loss and weight maintenance, it takes a true understanding of the cause and the real commitment to change. And most of all it takes that ongoing support. I love what Nell shared at our meeting. She said that although she's lost ninety pounds eight years ago. She's maintained that ninety pound weight loss, but every single day she makes that commitment to her health. And she continues to see her nutritious to get the support. She needs that support in order to be continually successful. But she didn't say it's a tremendous struggle anymore because she understands it. Yeah, understands and it's about again, I wanna go back to that biochemistry. A lot of people don't realize that you make some of those neurotransmitters for your brain in your gut. Okay. So if you're not eating. Improperly. Oh, you don't have good gut health. So any of those, you know, gee, I type symptoms the gas the loading if you have diarrhea or constipation all of those things are going to affect your biochemistry, and it's going to affect how much how many neurotransmitters you're making and the quantity of it. So if you don't have the right, gut flora, and gut health, you are not going to make those neurotransmitters in its those neurotransmitters that are going to help you, you know. Resist the candidacy Ribes on your neighbors on your neighbors desk, or whatever. But then the other thing that we've been talking about is balanced a blood sugar. Right. So how do we balance our Butch sugar? And you know, that's that's something else to think about is winged. Making those neurotransmitters that help you to resist the candidate or the pie or the law. Tei? What really is also happening as you're making neuro transmitters that decrease anxiety stress in your life. So it's it's a big perk. A win win win. Right. No one wants to be called. Yeah. Yeah. So again, we've got to balance those blood sugars as well. And we talked about that earlier in the program if you're going up and down you let's say you're eating a lot of carbs. So then your body starts putting out some insulin. But unfortunately. Your body isn't exactly perfect when it comes to that insulin. So it's going to shoot out insulin. And then all of a sudden your blood sugar actually goes low, and what do we hear from clients when their blood sugar is low Mellon. They're hanging there. Angry angry. Yeah. And they'll just grab whatever it is. That's near them. You know, all had that that feeling of coming home. We haven't had a snack or a decent lunch and wanting to rip the cover door off and eat whatever is within reach. So then, you know, so that that's when our blood sugar's really low, right? If and then then we grab and then our blood sugar goes up again. And then it choose back down, and we're on this roller coaster blood sugar ride and miserable. Right. But a lot, you know, if you're doing that that is contributing to your weight gain, you know, it's like game over people. You have got to start thinking about what you're putting in your mouth. So that you have the right biochemistry to, you know, feed your body and to be healthy and to lose weight, you know, Carolyn I tell my clients that they have to think about every. By matters. Everybody is either harming and causing waking or healing and helping you to lose the weight, and he'll that metabolism every single byte matters. So when I have clients that come in, and they say, well, I just had a little I call it the nibbles, and I just have a little of this or a little of that in. We can always tie it back to their struggle to lose weight. Get rid of the Nelson beds. Why not try this? If tried everything, and I always say, our company should be wellness and weight, not weight and wellness because we start with healing of the metabolism. Then we see the wonderful results. Yeah. And you know, we spent time with our clients, right? We talk about that support. That's one of the things that we do in our twelve week, you know, nutrition for weight loss class, you have the support of the entire class and the teachers for twelve whole weeks. And then you also get what a two two hours with a nutritionist. So that again is support. And we always tell people after we're done after the twelve weeks is over. How 'bout you? You know, continue to listen to our podcasts and get support come back in for follow up nutrition classes things as book group that they Facebook syrup. Oh, yeah. I forgot about that one. So all of that said a balanced diet of good protein, lots of vegetables and beneficial fat is the structure that supports long term, weight loss and health. We understand there is no magic answer. It's about eating real food in balance that brings great success. So our goal here at nutritional weight and wellness is to help each and every person. Experience better health through eating real food. It's a simple yet. Very powerful message. Eating real food is life changing. Thank you all for listening and have a wonderful day. Thanks for listening to dishing up nutrition. If you enjoy this podcast, please share your favorite episodes with the friend or leave a review on I tune, Stitcher, or I heart radio, the content and opinions expressed are those of the hosts or presenters, they're not intended to diagnose, treat, cure or prevent disease. Product statements have not been evaluated by the FDA.