YOUR HEALTH MATTERS NUTRITION COACHING with

NANCY STILSON-HERZOG​

Initial visit 90 minute session - $150

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​Follow up sessions 30 minutes every 2 weeks - $55

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Want to proceed?  Do the following:

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Make your initial appointment with Nancy 1-2 weeks out.  Schedule at least 1-2 follow up sessions as well. 

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Take these initial steps to move you towards your goals.

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1. Food journal.  If you bite it, write it down.  Keep it simple! Nancy does not care about portions at this point.  She wants to know your patterns of food intake to guide you into choices that will get you results. 

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2. Increase your water intake if needed.  The goal is ½ your body weight in ounces per day.  If you are not at that level, start by drinking what you currently drink and add 1 extra cup per day and do that for 1 week.  Do that until you reach your water goal.  Note: If your doctor has advised you to limit your water intake, follow your doctor’s recommendation. If you exercise, you will need to drink more for sweat loss.  Generally, for 1 hour of hard exercise means adding 12 to 16 oz.

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3. Make easy initial nutrition changes.  You are aware of some changes you should make with your nutrition choices but have not.  Don’t go extreme but make some changes that will get you moving forward with your health goals. It can be as easy as increasing your daily intake of fruits, vegetables and salads.  This will crowd out foods that are stopping your weight loss progress.

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4. Do your own initial weigh in.  Make sure you have a good reliable scale that you can trust. Weigh 1-2 x times per week.  We will discuss details in your initial session.

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5. Do your own hip-to-waist ratio measurement to calculate your body fat.  You will only do this measurement every 3-4 months. Copy and paste the link below.  https://www.fitterfortcollins.com/articles-videos  Choose the Calculation of Lean Body Mass for Males or Females.

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6. Get your blood work done and work with your doctor.  If you are on medications like cholesterol and blood pressure meds, you will want to notify your doctor that you are making lifestyle changes that will improve your health, and you will need to be monitored and your medications adjusted or even eliminated. Note:  Most doctors are not trained in lifestyle medicine and have not been trained in the powerful effects of plant food as medicine and how to adjust medication for it.  If your doctor will not work with you on this you might consider finding a different doctor.  Hold your doctor accountable for your health.

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7. Your initial visit with Nancy. Nancy will explain the importance of maintaining and following an alkalizing diet for better health of bones, maintaining a healthy weight, keeping your tissues healthy and less disease.  You will be provided a pH food chart along with other supporting handouts.

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8. Set your personal goals.  Together we will implement your goals and address challenges that might surface.  Together we will come up with reasonable strategies to help you realize your goals.

 

Remember: Small Wins Win!

 

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