HCG Diet Menu for One Stop Wellness Clinic in Minnesota


On this diet, you will eat 4 times a day. Lunch and dinner will be a combination of a protein and vegetable. You will also be allowed 2 fruit snacks to be eaten at times other than mealtime while you are on the HCG diet from One Stop Wellness Clinic in Edina, MN.

HCG Diet Menu

1. Proteins: 3 ½ ounces twice a day. Preferably lunch & dinner. Meats should be baked, broiled, or grilled. No added fats or oils are allowed.
The Best Protein Choices: Chicken Breast (no skin), Shrimp, Crab, Lobster, Sea Bass, Cod, Flounder, Grouper, Haddock, Monkfish, Northern Pike, Ocean Perch, Orange Roughy, Pike, Pollock, Snapper, Sole, Tarpon, Tilapia, Whiting. Beef (Bottom Round, Flank Steak, Rib Roast, Top Sirloin), Veal (Leg or Shank). No Ground Meats.
Protein allowed after the first 21 days: (Do not eat meat from this category for both meals in one day) Scallops, Dolphin, Mahi Mahi, Herring, Salmon, Tuna, Beef (T-Bone, Ribeye, NY Strip, Tenderloin), Turkey Breast (no skin). Boar’s Head Roast Beef, Chicken Breast, Ovengold Turkey. Our protein bars/shakes can be substituted in a pinch if necessary.
Protein substitution for meat: You can substitute one large egg (white and yolk) plus the whites of 3 additional large eggs as a protein source. If you are over 200 pounds, then add one additional entire large egg to this. In place of eggs, 100gm lowfat cottage cheese is allowed.

2. Vegetables: 3 ½ ounces twice a day. Preferably lunch & dinner. Only select vegetables from this list should be eaten raw, or steamed. After the 21st day on the diet, vegetables can be grilled or stir-fried using a small spray of cooking oil. Although it is best to eat one type of vegetable per meal, mixing of vegetables in a serving is allowed if they are all on the list.
The Best Vegetable Choices: Broccoli, Brussels Sprouts, Asparagus, Celery, Cucumber, Zucchini, Spinach, Chicory, Chard, Beet-Greens, Squash, Tomatoes, Onions, Cabbage, Fennel, Radishes.
Other vegetables allowed but with drawbacks: Lettuce (Romaine is preferred). Lettuce is mostly water and often begs for added dressings and toppings to make a traditional salad. Use peppers, cucumber, and tomatoes to make the salad heartier. Green beans contain a little more sugar than the vegetables above. These are OK but never more than once a day.

3. Fruits: One fruit serving twice daily. The best time to eat your fruit is mid-afternoon and in the evening a couple of hours after supper. Fruit should be medium-sized, not the largest one they sell!
The Best Fruit Choices: Apple, Orange, ½ Grapefruit, Peach, Clementine, Tangerine, Blueberries, Strawberries, Cranberries. (Serving size for berries is 1 Cup)

4. Fluids:
• Water: must be consumed throughout the day (at least 64 ounces daily).
• Diet drinks: Must be zero calorie and a maximum of 2 per day. A 12 ounce serving of Crystal Light would be considered one diet drink.
• Coffee, Tea: Up to 24 ounces a day (three, 8-ounce cups). You may use up to 1 Tbsp of lowfat milk per day. Non-dairy creamer is not allowed.
5. Spices and Seasonings: Seasoning your food is very important for variety in this diet.
• All powdered seasonings are allowed, including salt. Combination seasonings are not allowed if they contain sugar.
• 1 Tbsp. of the following is allowed: vinegar, lemon juice, lime juice.
• Artificial sweeteners are allowed but should be consumed as little as possible since they support sugar addiction pathways.
• Stevia is allowed in any amount. Other sweeteners with more than 0 calories per serving are not allowed. These may contain sugar alcohols

If you are interested to learn more about the HCG diet and the menu items and how people lose on average 17 pounds in a month, contact One Stop Wellness Clinic in Minneapolis at 952-922-2151.


Female Sexual Dysfunction and Hormone Balancing in Minnesota


Female sexual dysfunction is defined as a lack of interest in or enjoyment of sexual activity that is distressing to a woman in MN. It can result from a loss of sex drive (libido), an inability to become aroused or to reach an orgasm, or pain during intercourse. A combination of many personal, interpersonal, and medical factors may contribute to sexual dysfunction.

Physical causes of sexual dysfunction may include health issues such as: diabetes, heart disease, nerve disorders, or hormone problems. While some women may lose their libido, they find that when and if sexually active their bodies are still very responsive and able to reach orgasm. Other women will experience a slowing of their physical responsiveness.
All the sex hormones play a role in sexual arousal and libido in Minneapolis. Loss of libido is a common complaint with both men and women and becomes more prevalent with age. Though libido is often related to low testosterone, less than half of women will recover their libido through testosterone therapy.

For most women with diminished sex drive, deficient testosterone is not the only problem. When testosterone deficiency is not the cause of low libido, other hormone deficiencies or imbalances must be explored. Low sex drive is often a combination of several hormone changes influencing sexual drive and responsiveness. This can include estrogen to progesterone imbalance, low thyroid hormone levels, or hyper or hypo function of the adrenal gland. Understanding the multiple hormones involved can help explain why a woman’s sexual responsiveness is so powerfully influenced by mood, energy, well-being, and other psychological mechanisms.
When returning to pre-menopausal levels, estrogen increases vaginal circulation, helping to restore the vaginal lining and increase lubrication and elasticity of the vaginal tissue; progesterone may help with uplifting mood factors and energy. Addressing adrenal fatigue can positively influence a woman’s desire to have sex. Sometimes it takes a little time and tweaking, but once the right balance of hormones is accomplished, most women experience a renewed sexual vitality. A hormonal imbalance may or may not contribute to any one woman’s low sex drive. But if a woman does have a hormonal cause for sexual dysfunction, treatment can include bioidentical hormone therapy with One Stop Wellness Clinic.


Cortisol Levels and Allergies in Minnesota


Are you noticing increased fatigue, headaches, itchy eyes, sneezing and congestion? Allergies are one of the most common concerns in Minnesota and United States with hay fever being the 5th leading chronic disease in the country. According to recent statistics, this chronic disease is to blame for almost 4 million missed or lost work days yearly for a total of more than $7 million in lost productivity annually. Frequently thought of as an incurable disease by practitioners and patients alike, successful management of seasonal allergies is attainable and extends beyond antihistamine and decongestant use. One Stop Wellness Clinic in Edina, MN can help provide optimal adrenal function for regulating allergy symptoms this spring. The adrenal glands’ ability to maintain optimal cortisol output significantly influences the severity of allergy symptoms.

Histamine is the mediator governing inflammatory responses in the body from injury and the common cold to insect bites and seasonal allergies. Its actions on the H1 receptor result in hives, itching and allergic rhinitis. Cortisol production from the adrenal glands is a key factor in controlling the body’s histamine levels. Cortisol levels that are suboptimal or deficient, as seen in many patients with adrenal dysfunction, allergy symptoms tend to be more severe. In addition to decreasing mast cell degranulation and activation, cortisol inhibits histidine decarboxylase (the enzyme responsible for the histamine cascade) thus inhibiting production and accumulation of histamine in tissues. Given this, it comes as no surprise that histamine levels tend to be highest around 3 AM – hours after cortisol reaches its lowest diurnal level.

While physiologic dosing of hydrocortisone in individuals with established adrenal gland dysfunction can help alleviate allergy symptoms, adjunctive therapies are necessary to optimize the adrenal glands’ potential endogenous production of cortisol. Considerations include addressing lifestyle factors such as sleep and stress management, supplementing co-factors necessary for cortisol production (vitamin B5, vitamin B6, vitamin C and vitamin E) and the use of adaptogenic herbs. Frequently used adaptogens include: Rhodiola rosea, Ashwaganda, Glycyrrhiza glabar, Panax ginseng, Eleutherococcus senticosus, Cordyceps sinensis and Ocinum sanctum.

In conclusion, it should be no surprise to find a relationship between seasonal allergy symptoms and suboptimal or insufficient diurnal cortisol levels. Accurate assessment of cortisol levels and adrenal dysfunction is easily done with One Stop Wellness Clinic’s salivary cortisol testing in Minneapolis.



Exercising in Minnesota on an HCG Diet


People who exercise live longer, healthier lives in Minnesota. They do this because of the stress reduction benefits of exercise. Exercise can also improve our metabolism by building muscle mass and this muscle increases our ability to burn fats instead of storing them. Exercise on a regular basis in Minneapolis improves our energy, our sleep, our immune system, and our overall health regardless of how bad our diet may be.

However, exercise can make it very difficult to lose weight for people attempting a ketosis diet like HCG diet in MN. A ketosis diet is essentially burning our own fat stores and using that as calories and energy; so when we exercise and push ourselves, our muscle needs more sugar and protein. These needs are temporary during the days of exercise. The HCG diet does not contain enough protein and carbohydrates to support a vigorous workout routine. If you increase the proteins and carbs to allow for a new or increased exercise regimen, then you will come out of ketosis, if you dare to take a day off or decrease your exercise. If exercise is increased, our body will feel more hunger pains due to the muscular need for extra sugar and protein, making it more difficult to follow the strict menu of the HCG diet. Therefore, it is better to just continue your usual exercise when on the diet and not increase it. You will need exercise to maintain your losses from the HCG diet once the low calorie phase of the diet is complete, but you do not need any new or increased exercise to burn fat from the diet.

On the other hand, if you are one that exercises vigorously all the time, it may be best to back off the rigorous activity a few days a week so your body can get accustomed to the new diet. You may slowly increase your activity as tolerated on the diet but do not over do it or you will feel hungry. If you are interested in starting the HCG diet, One Stop Wellness Clinic offers the whole diet plan and supplements to get you started!


Chronic Stress in Minnesota and Hormone Health


Stress for Minnesotans, whether it’s perceived or not perceived, can be physical, mental, emotional and environmental in nature. There are often events and periods of time in life that can be identified as particularly stressful such as a car accident, death of a loved one or job loss. Stress is not only negative but can be associated with positive circumstances as well, such as a wedding or job promotion. In addition to these major life events, there are many factors that add to an individual’s stress load including: infections, allergies, depression, chronic disease, overworking, guilt, sleep deprivation, toxic exposures, blood sugar fluctuations, medications and more.
Hormones, including cortisol and DHEA from the adrenal glands, are an integral part of the physiological stress response. While the body’s intricate hormonal system is adept at handling isolated stressful events, Minneapolis’s busy world equipped with cell phones, fluorescent lights, traffic and more, presents a taxing environment of consistent stressors. This state of consistent stress increases the body’s demand for adrenal hormones and often results in hormonal dysregulation.

Pregnenolone Steal

Pregnenolone, the primary precursor hormone to all steroid hormones, including cortisol, DHEA, estradiol, progesterone and testosterone, is essential in the body’s guest to maintain adequate cortisol levels during times of chronic and consistent stress. While pregnenolone can be directed toward the production of any of these various hormones, increased demand for cortisol due to constant stress results in the shunting of pregnenolone down the pathway that favors cortisol production thus leaving less of this pro-hormone available to produce the other steroid hormones. The hormonal imbalance that ensues further contributes to the overall stress burden of the body, further compounding the existing picture of chronic stress.

Estrogen Dominance

Estrogen dominance refers to a state where there is a greater influence of estrogen than progesterone on tissues. There are many situations and conditions that can contribute to this imbalance including increases in estrogen production, exposure to exogenous estrogens, and decreased progesterone production. Because the body can convert progesterone to cortisol, increased stress (and a higher demand for cortisol) often results in decreased progesterone production, thereby exacerbating the imbalance between the estrogens and progesterone.

Stress = Adrenal Fatigue

Our endocrine system is designed to handle an acute stressful event and allows us to protect ourselves from danger or flee from it. The constant barrage of micro-stressful events such as traffic, social stresses, infectious agents, chemical exposures etc. often result in a chronically stimulated adrenal response. While most other animals rest and allow their systems to calm after a stressful encounter, we rarely give our bodies the actual break we need. Over time, with continued stimulation, the stress response becomes less sensitive and the signal to produce cortisol lessens, often to the point of very little cortisol output at all; this is called Adrenal fatigue or exhaustion. Adrenal fatigue can happen to some people after a single stressful event, while for others it occurs after an accumulation of smaller stressors. We are all different, and the length of time we can “keep up the pace” is variable, that is why it important to get your hormones tested and balanced at One Stop Wellness Center in Edina, MN.


Why Hormone Saliva Testing is better than Blood and Urine for Minnesotans


When deciding how to assess hormone levels it is important to do testing instead of guessing, and it is important to have ongoing testing and monitoring like One Stop Wellness Clinic in Minnesota does. Urine testing cannot measure progesterone directly, instead it just the metabolites of progesterone so it is not a sufficiently accurate tool for direct measurement for assessing deficiencies and subsequent treatment.

In addition, once a patient is started on a prescription of topical hormones the adjusted hormone levels cannot be accurately assessed through urine or blood — only saliva. This is because blood and urine will not show bioavailable hormone levels. Saliva, on the other hand, does reflect changes in hormone levels shown when a patient is on a topical hormone replacement and it is a proven method for adjusting and monitoring therapy. This is why we at, One Stop Wellness Center, tests estrogen, progesterone, testosterone, DHEA, and cortisol only in saliva. The only hormone not testing in saliva is a thyroid panel which is tested with a blood sample. Lastly, providers in Minneapolis who decide to use urine or blood testing will often find that it takes a long time to get prescription rates correct and existing symptoms continue while new symptoms may appear.


Myths about Dieting for Minnesotans


There is an obesity epidemic in the United States and Minnesota. The most obvious misconceptions about losing weight are…

1. Most of Your Stored Fat Started out From Eating Dietary Fat
This is wrong, dietary sugar (from sugar, flour, or starch) is the leading cause of stored fat. Excess carbohydrates are very easily converted to fat and stored as fat; that is why the HCG diet only allows for very few carbohydrates daily. Dietary carbohydrates cause a surge of the hormone Insulin. Insulin helps cells absorb the sugar from the bloodstream and turns on the creation of fat from sugar. As people get heavier and older, their insulin does not work as well removing sugar from the blood, but it does not lose any of its effectiveness at turning on the conversion to fat storage. This is called insulin resistance and is the mechanism behind type II diabetes. So, we need to make more insulin to process the sugar from a meal, leading to an increase in fat storage at the same time

2. A Balanced Diet Designed to Maintain A Healthy Weight Can be Scaled Back to Become an Effective Weight Loss Diet
If you are accustomed to eating a balanced diet and abruptly cut your intake by 30-40%, you will not lose very much weight, and you will have a difficult time staying on the diet. What happens is that you become hungry and if you are just cutting back a little on your intake, the hunger will not go away unless you cave in and eat more food. Your metabolism tends to mirror your intake; so, cutting back a little on intake will often drop your metabolism by the same amount. An effective weight loss eating plan does not look anything like a healthy maintenance eating plan.

3. Calorie Counting is an Effective Way to Diet and Lose Weight
Calories of a food are determined by how much heat it gives off when it is burned. This is not how the human body metabolizes food and is a very poor estimate of how a particular meal will be burned or stored by the body. This is why HCG diet is a ketosis diet (low fat and carbohydrates), which triggers fat burning using a certain mix of nutrients that total 600 calories. The wrong 600-calorie mix of foods will cause very little fat burning.


Hormone Testing for Breast Health in Minnesota Women


Hormone balance plays an important role in maintaining healthy breasts for women living in Minnesota. The hormones progesterone and estrogen both impact breast tissue. Estrogen is important for cell growth and breast development. Progesterone is a protective hormone and will help slow tissue growth. When estrogen and progesterone are in balance, breast tissue is likely to be healthy. When the two hormones are out of balance, symptoms often appear in Minneapolis women. Symptoms include: breast pain, cysts or lumps, fibrocystic changes, breast tenderness, change in breast size, or nipple discharge.
Low levels of progesterone can sometimes cause breast tenderness in women. Estrogen Dominance is a common occurrence and manifests when there is too much estrogen in the body in comparison to progesterone. Peri-menopausal is the term for the years leading up to menopause, which can begin as early as age 40. Progesterone levels drop quite sharply during peri-menopause while estrogen levels can often stay high. Estrogen Dominance is more likely to occur in peri-menopausal and post menopausal women. High levels of estrogen, especially Estrone and Estradiol can be detrimental to breast tissue. Long term Estrogen Dominance is a significant risk factor for breast cancer.
Vitamin D, a powerful antioxidant hormone, and the mineral Iodine play key roles in maintaining healthy breast tissue. If these nutrient and hormones are out of balance you may have an increased risk for breast health issues. While exams are a vital part of overall breast care, keeping your breasts healthy involves keeping hormones balanced and tissues healthy. As we age, our production of sex hormones changes naturally. However, with proper monitoring and treatment by One Stop Wellness Clinic, these changes do not have to have a negative effect on your body.
It is important to do breast exams and mammograms to check for abnormal cells. It is equally important to test your hormone levels to identify possible risk factors for breast cancer. As many as 1 in 8 women will develop breast cancer during their lifetime so being proactive with breast health is a wise choice. Hormone testing and follow up with our practitioners at One Stop Wellness Center is crucial for determining you optimal treatment program.


Obesity Trends in Minnesota and United States


From the Centers for Disease Control, there has been a 3-fold increase of obese individuals in each state over the past 20 years since 1990. So, what changed that has attributed to the obesity epidemic? Researchers believe that there have been a number of issues contributing to the rise in obesity in Minnesota and United States; one being the teaching of low-fat diets by our government in the 1990’s. This led to an overconsumption of simple carbohydrates. For example, in the 90’s bagels were the ideal breakfast food and pretzels were the ideal snack food because they were low in fat. There has also been an increase in microwave ovens and “convenience foods” which lack nutritional value. “Fast food” has become a staple food for many households due to its availability and advertising. Also, the lack of emphasis on eating together as a family, possibly due to higher divorce/separation, longer commutes, more traffic, more convenience foods that can be prepared individually also contribute to obesity trends in Minnesotans. Creation and promotion of addictive, energy laden foods by the restaurant and food industry has gotten us addicted to combinations of fat, flour, sugar, and salt. These addictive foods have destroyed our natural ability to stop eating when we are full.

Our mood and activity level also plays a large role in weight gain. There has been a steady rise in more sedentary entertainment options such as computers, video games, cable/satellite TV in St. Paul, Minnesota. Stress level in our everyday life can cause us to overeat and can lead to a lack of sleep (which is also a contributing factor). Even the use of prescription medicines, such as antidepressants, has been shown to promote weight gain. In modern society, we are afflicted with constant stressors and very little physical activity to relieve them. Food is readily available and our diet bears little resemblance to the fruits, vegetables, meats, milk, eggs, and nuts that mammals have traditionally eaten. Our appetites are not limited by our food supply running out and we consistently stay up past dark.

Now that you know the different factors contributing to weight gain, it is time to do something about it! Start making changes in your everyday life to overcome these trends. I also recommend checking your hormone levels to make sure they are also not causing you to slowly gain weight over the years. One Stop Wellness Clinic offers an all encompassing solution to weight gain. We offer a program to test and balance your hormones using bio-identical hormone therapy. We also offer weight loss solutions with our two practitioner guided diet programs. HCG diet has been very effective and popular to lose fat quickly. Or our Appetite Controlled Diet, with the use of phentermine (prescribed appetite suppressant) and low glycemic foods have also been a hit to help you with portion control and stay on track with healthy eating.


How are hormones related to weight gain in Minneapolis/St. Paul, Minnesota?


Weight loss programs invoke images of salads, hours in the gym, and dessert deprivation. Hormone testing probably doesn’t come to mind. However as we age, estrogen and progesterone levels decline, while androgen levels (testosterone and DHEA) can increase in those living in MN. These changes not only increase the risk of stroke and cardiovascular disease, but they also shift how and where fat is stored in our bodies.

Attempting to lose weight without addressing the hormonal component is like going to the gym then eating a big piece of chocolate cake. Focusing on whole foods, reducing refined carbohydrates, exercising as prescribed by your doctor and treating any hormone imbalances will help you successfully lose weight and keep it off. Common weight related hormone symptoms include: increased waist size, bloating, decreased stamina, and difficulty maintaining weight loss.

As we age our basal metabolic rate (BMR) slows down, increasing the number of calories that are converted to fat. Estrogen is stored in fat cells, as estrogen levels drop, your body compensates by storing more fat. The body responds to this change in hormone level by accumulating fat around the abdomen creating more of an apple shape. The thyroid gland has an impact on metabolism. Iodine and vitamin D can impact how well the thyroid gland is functioning. Low iodine and vitamin D levels can contribute to underlying factors in the struggle to lose weight. Hormone changes redirect the body to store fat in an attempt to conserve hormone and energy stores. However, these stores are often counter-productive to health and well-being. Balancing your hormones can help facilitate lasting weight loss.

Hormone testing and follow up monitoring is a critical step in a successful weight loss program. Testing may involve reproductive, adrenal, and thyroid hormone testing. Due to the complexity of the endocrine system, issues rarely stem from a single hormone.


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