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Journey to the Centre of Our Girth

©Heather Caruso 2008

I have always been a promoter of healthy eating and exercise. However, I must admit after working on my book “Your Drug Free Guide to Digestive Health” for a whole year, I have not dedicated as much time to exercise and stress release as I had in the past. Like most people, working full time and with a young family there is a shortage of time as it is. However, no excuses; it is what it is. I have many media events on the horizon so the pressure is on get the rear in gear! I would like to invite you to come along with me on a trip to a healthy body.

How you and I can support each other:

• I will be blogging once a week my progress -- pounds lost, daily food intake and exercise -- for all of you to see, learn, compare and share. Go to http://carusohomeopathy.blogspot.com/
• I am inviting you to blog along with me on your journey to health as well.
• We can blog together as a discussion group to support each other, share ideas, recipes, exercises and especially our successes. We will keep it positive to inspiring!
• We will be accountable to ourselves and each other in blogging our progress.

In everyone's life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit. -Albert Schweitzer

Here is my goal and I am sticking to it:

• I will to lose a minimum of 10 pounds in three months or less.
• I will exercise daily, for half an hour or more, at least two days per week of weights and cardiovascular exercise. The rest of the days may be yoga, pilates, walking or other.
• I will be recording my daily intake of food, drink and exercise. I like to eat well, so you may be interested in some of my recipes. For a handy sheet that you can use at home please click on the link below:

Daily Food Diary >>


• I will be following a diet ratio as follows: 40% carbohydrates (carbs), 30% fat and 30% proteins. To calculate your rates, the formula is as follows. If you desire to weigh 135 lbs, you would multiply your goal weight by 9, so your desired weight “135” x 9 = 1215 calories per day. This number of calories is for a moderately active person. If you are very physical, you could increase it to a multiplier of 10 or even 11. If you are sedentary, you could decrease it to 8 times.
• 40% of your calories should come from carbs. 1215 x .40 = 486 calories. 486 divided by 4 (carbs have four calories per gram) = 121.5 grams per day of carbohydrates.
• 30% of my calories will come from proteins. 1215 x .30 = 364.5 calories. For protein there are 4 calories per gram. 364.5 divided by 4 equals 91 grams per day of proteins per day.
• 30% of your calories will come from fats. 1215 x .30 = 364.5 calories. Fats have 9 calories per gram. 364.5 divided by 9 = 40.5 grams of fats per day.
• To calculate your grams daily, I recommend getting the book called “The Nutribase Guide to Food Counts” or one like it. It is very handy and costs about $20.00. You can buy it from your local bookstore.
• Below is a handy list of low, medium and high glycemic and fat foods. If you eat mostly lower glycemic and fat foods, you can more easily get into the 40-30-30 ratio. However, if you do happen to eat a food from column 3, you can still make the ratio, but it will be more difficult to eat a balanced meal. These foods are not good to eat in great quantity because high glycemic foods can lead to problems such as weight gain, heart disease, diabetes and more.

View Glycemic Index word doc here >>

Supplements for Weight Loss:

There are some great formulas for weight loss in the Caruso Homeopathic Clinic. The few I have tried and had good success with are:

1. D.L. Weight Management Pack - This kit contains a variety of supplements in one packet that you take a few times a day. It contains some thermogenic (fat burning) herbs such as Garcinia, green tea, coleus and chromium which help to burn fat, stabilize blood sugar and aid in lean muscle mass. CLA conjugated linolinic acid, helps reduce abdominal fat. A fibre blend, which is all in one pill, helps with the feeling of fullness. It is a very effective formula. Each kit lasts for two weeks and costs $50.95. In order to promote our joint weight loss venture, there is a 10% discount on this formula for the month of August.
2. Another good formula is one that used to be pre-packaged by Dolisos. It is called the Dolisos Weight Loss Kit. It includes two herbs -- fucus and pilosella -- for weight loss, metabolism, digestion and water retention. The last component of this formula is a trace element called Zinc Nickel Cobalt which helps to stabilize blood sugar. If taken as a group, this formula lasts for one month or more and costs $72.55. In order to promote our joint weight loss venture, there is a 10% discount on these three (Fucus, Pilosella and Zinc Nickel Cobalt) products for the month of August.
3. Weight loss can be very individual. Those who have a sluggish thyroid may be helped with a formula called Thyroid Support Complex. Diabetics may be helped with a formula such as Glucobalance that helps to normalize blood sugar. Diabetics should be sure to eat regular meals with added protein to keep their blood sugar regular. People who are diabetic and have a lot of stress tend to have more belly fat than others. Managing stress with lifestyle modifications and by taking a B Complex with additional B 5 is helpful.

To discover your individual needs to supporting your dietary regime, book an appointment at the clinic. We have a wide variety of new tools to check for imbalances of the thyroid, insulin resistance and the adrenal glands (which are “stress” glands). Because I want everyone who wants to lose weight to join me, if you book an appointment before the end of August, you will receive a 10% discount on the cost of your visit, however you must mention it is for WEIGHT LOSS.  Either mention it when booking or by typing in the note box the words “Weight Loss”when booking an online appointment .

To recap what you need to do is:

1. Decide what weight you want to be.
2. Calculate how many calories and grams of proteins, carbs and fats you can consume to achieve your goal.
3. Get a book that shows all of the foods calories and nutritional info.
4. Download the free daily food intake sheet and make copies so you can easily keep count, or save it and type it into your computer.
5. Download the free food listing of low, medium and high glycemic foods to better get into your range.
6. If you want some formulas that aid in weight loss, contact the clinic to pick up one that suits your needs.
7. Book an appointment if you believe you have any health issues that may be impeding proper weight loss.
8. Check out my blog for ideas of how to eat and exercise. Share your successes and inspiration with others.

I look forward to our journey together and to celebrate our return to a strong and
healthy body! Remember: stay positive, focus, accept nothing less for yourself. Let’s keep our blog positive and inspiring for each other!

~Heather Caruso

DID YOU KNOW YOU CAN BOOK APPOINTMENTS ONLINE?
I am grateful that the clinic is getting very busy and I appreciate you joining the practice and referring your friends. I have a service that many of you do not know about.
It is an online booking system. You can go to www.carusohomeopathy.com/Appt?NewLogin.aspx
to book yourself an appointment. You can also just call or e-mail us to book something if you cannot find a time that suits you.

Heather Caruso B. Sc. , DHMS, HD, Caruso Homeopathic Clinic
Guelph and Port Credit Ontario, Toll Free 1-866-249-5755
Guelph Office 519-827-9237

Website: www.carusohomeopathy.com
E-mail: carusohomeopathic@bellnet.ca

Office Hours by appointment only, please call or book using our website www.carusohomeopathy.com.

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Heather Caruso 2008, All rights reserved.
This information cannot be reproduced without permission.