Weight Loss

Susan Burkholder

Susan Burkholder

"Providing Health and Nutritional Counseling for Individuals and Families"

The purpose of Health Coaching is to provide nutritional and health information to individuals and families to enhance long term and daily health. Health Coaching is best accomplished over time as progress is made, goals are met and new goals are established.

I don’t agree with the concept of “dieting”. My mother taught me that a diet is something you change, not something you “go on”. My mother is 80 years old, and although she can’t remember very much, her health is excellent! The ladies she worked with would say to her at lunch, “Jo, why are you eating a salad, you don’t need to lose weight”. Her answer was, “I don’t need to lose weight, because I eat salads.” I remember my mom watching her carbohydrate intake and monitoring how much water she drank daily. Clear evidence that what we do as parents sticks with our children long-term!

My family eats pizza, ice cream, cookies, chocolate and candy. We have these things occasionally, because the majority of the time we eat foods high in nutrient content, high in fiber, low in fat, and low in simple sugars. We avoid dye, high fructose corn syrup and monosodium glutamate.

I do NOT “sell” any supplements. I do have a bias toward quality supplements manufactured by reputable companies; however, I do not have a bias toward any particular company. My role is to help you make decisions as to whether or not you and your family need supplements, and how to decide which supplements are best for you.

As a working parent, I understand the challenges of providing healthy nutrition for one’s self and one’s family given budget and time constraints. I understand the difficulties our children face with the bombardment of un-healthy choices paraded in front of them on a daily basis.

Healthy weight varies by individual. Metabolism varies by individual. Food likes and dislikes vary by individual. We will work together to develop a plan that will work for you and your family to optimize your nutritional intake, and therefore optimize your health.

A few tips:

  • The amount of water you should drink daily is based on your optimal weight. Ex: If your optimal weight is 120lbs, you should drink 60 oz of water per day.
  • Optimal fiber intake is 30-40 grams per day. Most people consume less than 12 grams per day.
  • Don’t skip meals.
  • You shouldn’t go more than 3-4 hours without eating something.
  • Learn to know when you are truly hungry, and learn to know when you are full.
  • Don’t drink large quantities of water or other beverages with your meals. The beverages dilute the enzymes needed to break down food. You need these enzymes to get the most nutrition possible from your food.
  • If you aren’t getting all the nutrients you need, your body tells you to eat more – a primary reason people overeat. If you get the nutrients your body needs/craves, you will feel satisfied and not crave more food.

Give yourself permission to go slowly. Big changes do not require big leaps. Big Change requires many small steps in the same direction.