Health 4 The 21st Century coach@myhealth4.com

simple health & WEIGHT LOSS.
NATURALLY.

Advice around health and weight loss has never been so confusing, contradictory or downright fickle!

My name is Stacy and I love to help people with their health and/or their weight. I have simplified the journey to get anyone on the path to losing weight effortlessly and feeling great sooner than they could have imagined possible. I believe in keeping things simple because life is busy and demanding enough as it is. 

Work With Me 

Gain clarity around what you can do to improve your health, your weight, and your life. We will discuss and put in place simple tactics that will work in your lifestyle and help you to reach your goals with ease.

I worry about the damage to humanity as a whole because we are getting sicker, heavier and further into trouble. Reversing disease and weight issues IS possible – even genetic issues can be reversed with the right help.

The sooner we start, the better for us all.

NUTRITION FOR WEIGHT LOSS

Knowing the benefits of each food 
you eat is the first step to getting
the most out of your food intake.

Sticking to basics

You don’t have to understand molecules, atoms or neutrons to lose weight, reduce your size and feel better.

A fresh Approach
To WEIGHT LOSS

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Tailored Programs

No two people are the same so we have thrown the cookie cutter out and start fresh based on each client’s needs, lifestyle and goals.

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One week is all it takes to get you started on a better way of eating.

A better way of living.

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1:1
Consultation

If you need a helping hand to get you started, our qualified nutrition and weight-loss coach loves to help people just like you!

Let’s start by eliminating nutritional deficiencies.

Until nutritional deficiencies are removed, the body simply won’t function properly — and that makes any health or fitness goal a lot harder.

So, to eliminate deficiencies, our first order of business is to help you find workable strategies for rounding out your diet, so you get:

  • more protein,
  • the vitamins and minerals you need,
  • sufficient healthy fats, and
  • hydrate better.

We can help you establish optimal eating habits one step at a time. 

This process isn’t slow; it’s systematic. It focuses on the things that are in your way right now. Once they’re eliminated, progress happens fast.

It depends on your goals. Let’s talk about those… then we can come up with specific recommendations for you.

If you train athletes, this is a really common question. But lots of non-athletes are curious too.

Contrary to popular media, most folks are best served by eating good quality whole foods in reasonable amounts, without having to focus on specific workout nutrition products or protocols.

So you can advise non-athlete level clients to eat a normal, balanced meal 1-2 hours before and after exercise. This will provide adequate protein and carbs to both fuel the workout and maximize recovery/adaption.

However, if you coach advanced, hard-training clients or athletes, tell them you’re going to help with their unique workout-nutrition needs.

Endurance athletes, bodybuilders, or those looking to maximize muscle gain could add a protein and carbohydrate drink during their workout. We usually recommend about 15 g of protein and 30-45 g of carbohydrate per hour of exercise.

Physique competitors, as well as people trying to maximize fat loss, could add essential amino acids (or branched chain amino acids) during their workout. We usually recommend 5-15 g of EAA (or BCAA) per hour of exercise.

There is no “best diet.”

Why not? All dietary protocols have their pros and cons. What works best for one person won’t work best for another. Also: A diet that has worked best for someone in the past won’t necessarily be what works best for them moving forward.

 We will help you find the approach to eating that works best for YOU right now. It may be one specific type of plan but it will most likely be some blend of various plans. 

The truth is, the human body is amazingly adaptable to a vast array of diets, so the best diet is the one that:

  • matches your unique physiology,
  • includes foods you enjoy enough to follow consistently, and
  • is realistic for you in terms of life logistics and budget.

It just takes a little know-how and a system for using the best practices across all diets.

For many people, calorie counting may be more of a hassle than it’s worth. The good news: There is a better way.

Weight management is a simple equation: Eat more than you burn, and you gain weight. Eat less and you lose weight.

But the physiology behind “calories in, calories out” is actually much more complex and dynamic than most people realize. Plus, it’s imprecise; we estimate that there’s typically an error of up to 25 percent on the ‘calories in’ side, and on the ‘calories out’ side.

Beyond that, counting calories is an external system (outside of your body). In essence, people who count calories are less likely to see lasting results because they’re outsourcing appetite awareness to the food-label gods. To really win at portion control, coach your clients or patients on tuning into their internal hunger signals.

For these reasons, and more, counting calories is a lot of work for very little benefit. Instead of calorie counting, we recommend a hand-measure system for portion sizes. Here how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

Our system counts your calories for you, and gets your macronutrients lined up too, without having to do any annoying food-label math.

Plus, your hands are portable — they go wherever you go, making portion-sizing very convenient. In addition, your hands are generally scaled to your size — the bigger you are, the bigger your hands, so the more food you need and the more food you get.

No; most people trying to stay lean do best with a reasonable amount of whole grains.

Grain discussions are really trendy right now, as many people have suggested they’re dietary enemy #1 and should be completely eliminated. This is hot news as, just ten years ago, they were supposedly one of the healthiest foods on the planet.

From our perspective, grains aren’t as evil as they’ve been made out to be by the Paleo and Whole30 camps. At the same time, they aren’t the superfood vegans and macrobiotic eaters suggest either.

Bottom line: While you don’t NEED to eat grains, unless you have celiac disease or a FODMAP intolerance, there is no need to avoid them. (And even in those two scenarios, it’s only specific grains you need to worry about).

Most people follow a better, more health-promoting diet if they’re allowed grains in reasonable amounts, along with a wide array of other non-grain carb sources like fruit, potatoes, sweet potatoes, beans, lentils, etc.

Remember, it’s the ability to follow a diet consistently over time that provides the greatest results, regardless of what that diet is. And unless you’re intolerant, there’s no good reason to totally exclude certain foods, especially foods you enjoy.

Probably not; most popular detox diets don’t remove toxins or lead to fat loss.

Lots of people are worried about the effect of modern lifestyle factors like poor nutrition, sleep deprivation, stress, and environmental pollutants on their health.

So you probably have a fair number of questions about detox diets and juice cleanses, which have come into vogue as an efficient way to (supposedly) lose weight and rid the body of impurities.

But detox diets don’t clean out toxins or help you lose body fat. In fact, detox diets can work against these goals by bypassing the body’s natural detoxification systems and creating a feast-or-famine cycle of eating.

Among many problems, detoxes and cleanses often:

  • are protein deficient,
  • are extremely low in energy,
  • cause unhealthy blood-sugar swings,
  • cause GI tract dysfunction, and
  • lead to a yoyo of restrictive eating and overcompensation.

If doing a juice cleanse or detox diet helps you get ready to make further helpful and sustainable changes in your life, OK. But be cautious and monitor your body’s reaction constantly.

However, we prefer to help clients build life-long skills and incorporate daily practices to improve their health, performance, and body composition without extreme (and unsustainable) things like detoxes and cleanses.