Integrating Whole Foods and Lean Proteins for Success

Unlock the secrets to sustainable weight loss with Maria Grossman as she guides us through a balanced and holistic approach to managing your weight. Discover how GLP-1 medications can complement a strategy that includes understanding your body's unique needs, genetics, and the impact of hormones and inflammation. Maria shares practical advice on incorporating more protein into your diet, the importance of strength training, and staying hydrated with quality electrolyte-based drinks to maximize your results.

Learn how to create a weight loss plan tailored to your lifestyle with actionable tips on integrating whole foods, lean proteins, and healthy fats while managing portions. Maria dives deep into the significance of quality sleep and how building supportive relationships can motivate and enhance your weight loss journey. Whether you're just starting or looking to refine your current plan, this episode offers valuable insights from Maria’s expertise that will help you reach your goals and maintain long-term success.

Transcript

Speaker 1: 0:25

Hi. So this is a demerit, as Maria Grossman and we're talking about weight loss and the weight loss plan when you are working on your weight management and may also be on a GLP-1 medication. So how does that look? So, just because you're on weight loss medications does not mean that is the whole story. So when you come to my clinic or if I meet you online and we're discussing your weight loss journeys, what does that kind of look like and what is that for you? So initially, as I tell individuals, weight loss is a process, so it's not something that's just overnight. It's actually a long-term obesity medicine. It's actually chronic due to inflammation within the body and the way your genetics are and I even have a whole course on this talking about it. But the main criteria really comes down to understanding that you have to learn how to manage this for yourself and also how your hormones change, how trauma and inflammatory and infections can be part of the equation. So let's just talk about what would be my initial key things to weight loss. So when you eat less, you move more, you'll lose a little bit of weight. Okay, just a little bit. If you take medication, you move more, you'll lose a little bit of weight. Okay, just a little bit. If you take medication, it will suppress your appetite. If you take some supplements, they'll suppress your appetite. So in one part. But to gain and lose fat, I say that you need to have more protein in your diet. So each client and individual, I recommend between 15 to 20 grams of protein per meal. So that's give or take at least 60 grams a day. I mean I'd love it to be about a hundred. So say you're about, um, your weight is 200. If you can get to at least half of that, that would be great. But you know, anywhere between 60 grams to 90 grams a day, that would be so paramount. Now, if you're trying to be on these medications and concerned about losing muscle, I'd say you eat, you move, you know you eat less, you move a little bit more, you eat more protein and you do some strength training to gain some muscle. It doesn't have to be excess, but that'll help regain your skeletal muscle. Key to all of this is electrolyte based water or drinks. You know about six glasses a day and that could also be foods that you get your water from, like watermelon, kiwis. Quality hydration, not just water. You put a little electrolytes or a pinch of salt in there, and that gives you some quality electrolytes Additionally.

Speaker 1: 3:15

I highly recommend at least seven to nine hours of sleep, but I want it to be quality. What is that for you? Making sure what your sleep hygiene is is going to be the best environment for you. How do you do that? Go back to look at some of my previous podcasts. Your sleep hygiene is is going to be the best environment for you. How do you do that? You know, go back to look at some of my previous podcasts on sleep hygiene and how to make sleep part of your weight loss journey.

Speaker 1: 3:37

And you're just feeling good about yourself, where you're at at this moment and making some quality connections and relationships, whether that's with your spouse, whether that's your friends, family, even just colleagues and other people that you meet. How can you meet individuals to help connect with so that you can be on this health journey together? You know, birds of a feather flock together, so when you find yourself around individuals that have the same goals, you'll find yourself to maintain and manage this. So for me, this is lifestyle, because this is the way I believe my life to be. I want to have my fuel and my food as medicine. I want to eat so that my body is at its high balance self, and that varies for everyone. But when you go down to some key principles you can do so much for yourself. So that, and right there it's big, yes, and it's an individual approach. So someone's diet and culture is going to be a factor.

Speaker 1: 4:39

But you know, really, when you go down to more whole foods, you know you don't get anything too boxed. More lean proteins or lean protein options for you as a. You know, if you're vegetarian, quality fats in your diet, portions, portions, portions. More veggies, more whole grains, more protein. If you're on an anti-inflammatory protocol, you know really modify the amount of legumes and anti-inflammatory foods. We'll go in that. On another topic, always avoid refined excess sugar, processed foods. You know a treat for yourself should be available, but not every day. Understand, you know new ways to make the foods that you love and still have those times together with your family. But really find modifications and ways so that you can have the best life possible. Again, hydration, always key. I can say half your body weight, but that doesn't have to be that. At least about six glasses of water with a little pinch of salt in there for some electrolytes, so that that water really goes back into the cells and gets you to where you're at Now.

Speaker 1: 5:51

When I talk about what it is to eat, I don't just mean rice, potatoes and one vegetable. Look at foods in the rainbow, think about colors. Think about colors, things, about what you can put into your diet That'll be delicious. So red strawberries, apples that builds the phytonutrients. So our red apples, strawberries, raspberries, red potatoes, red wild peppers, watermelon, orange think of like grapefruit, carrots, tangerine, sweet potatoes built up the beta carotene. Butternut squash, um, yellow bananas, pineapple, corn, lemon peppers, summer squash, green broccoli, green peas, snap peas, green apple, zucchini, kale all the grains are good. Blue and purple, blueberries, blackberries, purple grapes, purple potatoes. And then minimize on the excess fat from dairy and modify the amount of red meat or limit the amount of excess fatty foods. I don't think all meat is bad, it's just a matter of modifications. And if you have additional questions, of course, reach out to me and follow the podcast or our videos on YouTube with Mindfully Integrative. Have a good rest of your day and we'll talk with you soon. So make sure each one of your days is mindful, each and every day.