Weight Loss & Nutritional Counseling at Libertas
It’s about Lifestyle, accountability, one positive step at a time. Individualized health evaluation with extensive lab review · Biweekly weight loss support group meeting · One free biofeedback evaluation · Accountability partner · Recipes · Food tasting/demos · Meal prep events · Goal setting · Nutritional counseling with biweekly health topics · Fitness challenges Meal…
Fasting-Friendly Recipes & Meal Ideas
Recipes with protein shakes Shakes/smoothies/protein bites Plant-Based Healthy Living Cookbook Forks over Knives Recipes A Year of Meatless Mondays Salad Recipes Tower to Table Cookbook 7 best Salad in a Jar recipes 18 Salad in a Jar Recipes Mexican Quinoa Salad 37 best salad recipes Lunch 10 Fast and Fresh Lunch Ideas Cuban black beans…
The Benefits of IV Infusion Therapy
Infusion Benefits Myers Cocktail Ingredients Here’s a look at some of the nutrients inside this popular wellness infusion: Calcium is an essential ingredient for strong bones and healthy skin. It is especially important for women to get enough calcium on a regular basis since they are more prone to osteoporosis than men. Magnesium is a…
Holistic Health: A Whole-Person Approach
It’s about the Whole Person Holistic medicine is a form of healing that considers the whole person — body, mind, spirit, and emotions — in the quest for optimal health and wellness. The primary goal of holistic medicine is to heal the whole person, not just manage symptoms. I believe that the whole person is…
Fasting & Fitness: How to Train While You Fast
Fitness — find what you love and live it Cardio It helps you burn fat and calories for weight loss. It makes your heart strong so that it doesn’t have to work as hard to pump blood. It increases your lung capacity. It helps reduce your risk of heart attack, high cholesterol, high blood pressure,…
The 800-Calorie Fast Plan
800 calories Breakfast: Intermittent fasting – skip the breakfast and drink water! Lunch: Veggie wrap: 360 calories – spinach wrap, 2 tblsp hummus, ½ avocado, veggies Garbanzo bean tacos: 300 calories – 2 corn tortillas, seasoned garbanzo beans, salsa, veggies (add ½ an avocado for an extra 160 calories) Salad with an apple and carrots…
The 1,200-Calorie Fast Plan
1200 Calorie Breakfast: Intermittent fasting – skip the breakfast and drink water! or have a light breakfast (200 cal or less): Shake (180 calories) 2 Eggs (150 calories) Protein pancakes ~ 48 calories each 100 cal greek yogurt with berries and granola Snack: 100 calorie snack packs Protein bites (see recipe page) 200 calories Peanut…
The 1,000-Calorie Fast Plan
1000 Calorie Breakfast: Intermittent fasting – skip the breakfast and drink water! or have a light breakfast (200 cal or less): Shake (180 calories) 2 Eggs (150 calories) Protein pancakes ~ 48 calories each 100 cal greek yogurt with berries and granola Lunch: Veggie wrap: 360 calories – spinach wrap, 2 tblsp hummus, ½ avocado,…
Dry Fasting: Benefits, Risks, and What to Expect
1. Dry fasting lowers inflammation in your body One of the most important benefits of dry fasting is that your inflammation levels significantly drop. In fact, studies show dry fasts significantly lower the concentration of inflammatory markers like these: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712070/ TNF-α: This molecule is able to induce fever, inflammation, and cell death. It can increase…
Fasting: A Practical Guide to Intermittent and Extended Fasts
Intermittent Fasting IF has the above health benefits. It is recommended to fast from 6 or 7pm until 11am or noon the next day. This can be done daily or several days out of the week. Many do best starting off doing IF every other day. No preparation necessary. Coffee in the mornings is acceptable…