Allegheny Chiropractic Health Center
Allegheny Chiropractic Health Center
Where your care is our concern
Dr. Guy Galluzzo RPh, DC, CME, ESCS, CSIS, CCSMS, CCN
724-438-3575
Dr. Galluzzo is a Chiropractor and also a licensed Pharmacist and Certified in Nutrition, Chiropractic Sports Medicine, Sports Injury and Exercise Strength & Conditioning :
Certified Chiropractic Nutritionist - C.C.N.
Certified Chiropractic Sports Medicine Specialist - C.C.S.M.S.
Chiropractic Sports Injury Specialist - C.S.I.S.
Exercise Strength and Conditioning Specialist - E.S.C.S.
Doctor of Chiropractic - D.C.
Registered Pharmacist - R.Ph.
Weight Management
Allegheny Chiropractic Health Center
Weight Loss & Nutrition Center
Weight Loss (Dietary) Consultations $40
(Diet, Exercise, Lifting Schedule)
Gym Membership & Instruction
$45 per Month
Weight Loss supplements
*Protomeal (P)(2.2 Lbs) $49.50 (20Gm per serving) - An easy way to increase protein intake; it helps suppress appetite while building and preserving muscle mass; it takes more energy to digest than carbs and fat; and it may lower blood pressure and improve cholesterol and blood sugar levels. Hundreds of human studies show it can do all of these things, and it's safe for most people in moderation. Cautions / Interactions: If you have sensitivity to dairy or any other ingredients, please check with your healthcare practitioner.
*Whey Protein Isolate Pure (P)(2 Lbs) $49 (25Gm per serving) - An easy way to increase protein intake; it helps suppress appetite while building and preserving muscle mass; it takes more energy to digest than carbs and fat; and it may lower blood pressure and improve cholesterol and blood sugar levels. Hundreds of human studies show it can do all of these things, and it's safe for most people in moderation. Cautions / Interactions: Whey Protein Isolate may affect the absorption of some antibiotics and other medications. If you are taking any medications or if you have allergies to dairy products, consult your healthcare practitioner prior to use.
*Ultimate Fiber (PB)(120 cvaps) $27 (both soluble & insoluble) -Fiber can help with appetite suppression, weight loss, blood sugar control, and cholesterol reduction. It also appears to temporarily increase metabolic signals in the body so that metabolism increases for several hours. Ultimate fiber expands to 50 times its size in the stomach. This fibrous material also helps clean the intestinal tract, attaches to cholesterol & triglycerides, flushing them out of your system and lengthens satiety time. Cautions: If you are pregnant/lactating, consult your healthcare practitioner before using this product.
*Alpha-lipoic acid (ALA) 250mg (P)(90 vcaps) $30
OR *Alpha-lipoic acid (ALA) Plus 600mg (P)(60 vcaps) $36- This compound may activate a metabolic master on-off switch, meaning it speeds up metabolism. Another study over 4 months resulted in appetite suppression, weight loss (8-9% of body weight) and waist reduction (6-11 centimeters). It also led to lower blood pressure (up to 8 points systolic & 6 points diastolic). Just be warned: It can cause a harmless malodorous urine smell and increase the risk of rash and itching, and it can also increase insulin levels and drastically drop blood sugar levels in very rare cases. Cautions / Interactions: Blood hormone levels and thyroid function tests should be monitored closely in people taking thyroid hormones who are also taking alpha-lipoic acid. Also, because it may affect insulin sensitivity, blood glucose levels should be monitored closely when alpha-lipoic acid supplementation is added to diabetes treatment regimens. In addition, alpha-lipoic acid supplementation may increase the requirement for biotin in humans. Alpha-lipoic acid may affect the body‘s metabolism of certain medications, including Cisplatin and Cyclophosphamide.
*5-HTP 200 (P)(60 vcaps) $36 - Taking 5-HTP leads to more serotonin production and increased levels of serotonin may result in fewer sugar cravings and appetite suppression. Cautions / Interactions: 5-HTP should be used with caution in combination with any serotonergic drug or herb, including antidepressants and St. John‘s Wort. If you take any of these medications, consult your healthcare practitioner prior to using this product. Individuals with a history of cardiac conditions, use only under the direction of your healthcare practitioner. Not recommended for pregnant or lactating women.
*MCT oil Pure (P)(32 fl oz.) $25 - In combination with a ketogenic diet, MCT oil can cause significant weight loss in overweight and obese kids and adults. Compliance (following a ketogenic diet) is the biggest problem. Cautions / Interactions: If you are diabetic, epileptic or if you have liver disease, please contact your healthcare practitioner prior to using this product. MCTs can cause GI discomfort when used in high doses. Taking this product with food can reduce these effects.
*Lipozymes (Lipid digestion support)(PB)(120 caps) $49-(Top Seller)-Lipo Zymes are loaded with very lipotropic enzymes, meaning fat metabolism. As our liver becomes toxic or overworked, it fails to breakdown and assimilate fats. As a result, the gallbladder which stores bile (enzymes) produced by a healthy liver, is not full of necessary bile ready to breakdown fatty foods. Cautions: If you are pregnant/lactating, consult your healthcare practitioner before using this product.
*Total Weight Off (PB)(90 caps) $49-Designed to support two separate issues when dealing with weight loss. First, the constant hunger that some experience when eating less and second, the need to increase metabolism to burn excess fat. We have combined the exact amount of natural fiber, which contains known burning components and expands to 50 times its normal size in the stomach and small intestine. Cautions: If you are pregnant/lactating, consult your healthcare practitioner before using this product.
*These statements have not been evaluated by the Food and Drug Administration. This product is NOT intended to diagnose, treat, cure, or prevent disease. These products are NOT intended to replace any prescription or over the counter medications.
Programs available for Weight Loss, Weight Gain & Weight Maintenance.
Gift Cards available
Credit Cards accepted
724-438-3575
Nutritional Information
Nutrition-the study of the relationship between food, the maintenance of health and the prevention of disease. Behavior Modifications are an extremely important part of long term body fat loss and lean muscle gains. They help us to maintain our fat loss and lean muscle mass as well as optimizing our health.
Increasing Physical Activity
Exercise More - Weight Resistance Training, Aerobics, Walking, Swimming, Bicycling and Team Sports like Basketball, Bowling etc.
Find Hobbies - (Bocce Ball, Painting etc.) & Interests (Reading, Crossword Puzzles etc.) that get you active and off on the couch.
Use a Pedometer - Make it a competition with your spouse, children or friends.
Improving Dietary Habits
Eat only when your hungry
(Regimented eating schedules put you in the habit of eating, even if your not hungry).
Choose good Quality Foods
(poor quality foods not only make us overweight and unhealthy but they can actually make you hungry for more food).
Reading Food Labels helps educate us on food quality, calorie content, preservatives and processed ingredients
(always avoid highly processed foods with lots of preservatives).
Eat Less
(Portion Size is extremely important because we must consume less calories than we burn in order to lose body fat (1 lb fat has3,500 calories)).
Eating Slower and not in front of the television
helps us savor our meal and gives your brain time to let you know that you are full before overeating.
Food Diary
Until Eating properly becomes second nature, write down everything that you eat or drink and how you feel when you eat/drink it… hungry, bored, depressed etc. You will be surprised how much you actually eat/drink when your not hungry.
Gycemic Index
an important part of Weight Loss and Health Maintenance.
Foods with a Low GI are the best choices.
Only Carbohydrates have a Glycemic Index.
Glycemic Index (GI): 0-55 Low, 56-69 Medium, 70 or above High
6 General classes of Nutrients:
Carbohydrates, Fats, Proteins, Vitamins, Minerals and Water
Goal for Weight Loss is 1-2 lbs weekly or 1% of body weight. Losing weight to quickly isn’t healthy and can result in loss of lean muscle mass.
American Dietetic Association, American Medical Association and the U.S. Department of Agriculture (USDA), all promote a diet that is balanced with respect to the three primary food groups (carbohydrates, fats and proteins) and the three essential nutritional elements (vitamins, minerals and water)
Research shows that as little as 7-10% weight loss can significantly reduce visceral fat (fat around your internal organs) and therefore, help reduce health issues.
Protein, Water and Water Soluble Vitamins & Minerals are not able to be stored in the body like Carbohydrates, Fats and Fat Soluble Vitamins and minerals therefore they are required on a regular basis in order to maintain health.
Some of the best sources of carbohydrates are non-starchy vegetables, legumes, fruits, nuts, whole grains, skim milk and fat free yogurt.
Some of the best sources of fats are fish, skinless chicken breast, skinless turkey breast, very lean cuts of meat, skim milk, eggs, nuts seeds, flax seed oil and canola oil (limit saturated fat to 10% of your fat consumption or less).
Some of the best sources of protein are fish, skinless chicken breast, skinless turkey breast, very lean cuts of meat, skim milk, eggs (limit with high cholesterol).
Beans are also a good source of protein but need to be eaten with brown rice to form a complete protein (contains all essential Amino Acids).
Water Soluble Vitamins and Minerals- Eat Plenty of Non-Starchy Vegetables.
Drink Plenty of Water- All of your bodies Biochemical reactions occur in water.
Four (4) Calories per gram of Carbohydrates and Proteins and Nine (9) Calories per gram of Fats. Vitamins, Minerals and Water do not have calories.
Some Foods/Nutrients that Should Be Limited
Complex carbohydrates (whole grain breads and pastas, white potatoes, sweet potatoes…), saturated fats (butter, salad dressings, mayonnaise, ground beef, nuts & seeds) and excess salt (too much salt increases blood pressure and cause health issues).
Some Foods/Nutrients that Should Be Avoided
Processed & Packaged foods often contain Hydrogenated or Partially Hydrogenated fats (AKA Trans fats) and Harmful Preservative. Simple Sugars (cake, candy, soda, table sugar.) can lead to Insulin Resistance and Diabetes, Artificial sweeteners have been shown to increase your cravings for sweets and in some cases cause health issues. Processed Carbohydrates (white breads, white pasta etc.) are striped of their natural fiber and nutrition then usually fortified to replenish lost nutrients.
Making the Proper Food Choices:
CARBOHYDRATES
Glycemic Index (GI): Low 0-55, Medium 56-69, High 70 or above.
Foods with a lower GI are the best choices.
Only Carbohydrates have a GI (Not Proteins or Fats).
Super foods, Non-Starchy Vegetables
(½ cup=5grams of carbohydrates)
Eat Plenty (3-5 Servings Daily)
These Vegetables are High in Fiber, Vitamins, Minerals and Low in Calories (10)
All of these Vegetables have a Low Glycemic Index (10)
Amaranth/Chinese spinach Leeks
Artichokes/Artichoke hearts Mushrooms
Asparagus Okra
Bamboo shoots Onions
Beans (green, wax, Italian) Pea pods
Bean sprouts Peppers
Broccoli Radishes
Brussel sprouts Salad greens (chicory, endive,
Cabbage (green, bok choy, Chinese) escarole, lettuce, romaine,
spinach, arugula, raddicchio,
Cauliflower watercress)
Celery Sprouts
Chayote Squash (cushaw, summer,
Coleslaw (packaged, no dressing) crookneck, zucchini)
Cucumber Sugar snap peas
Daikon Swiss chard
Eggplant Tomato
Greens (collard, kale, mustard, turnip) Turnips
Hearts of palm Water chestnut
Jicama Yard-long beans
Kohlrabi
Limit-Starchy Vegetables
(½ cup=15grams of carbohydrates)
Limit, All but Peas & Carrots have a Medium or High Glycemic Index
Acorn Squash (75) Parsnip (97)
Butternut Squash (75) Plantain (68)
Beets (64) Potato (92)
Carrots (Raw 47) Pumpkin (75)
Corn (60) Rutabaga (72)
Green Peas (22) Sweet Potato (46-94)
Fruit
Eat (2-4 Servings Daily)
All listed have a Low GI
Cherries (22) Plums (38) Peaches (42) Blueberries (53)
Grapefruit (25) Apples (39) Oranges (44) Bananas (54)
Pears (37) Strawberries (40) Grapes (46)
Whole GrainsUsually also contain Protein and Fat
Eat (6-11 Servings Daily)
All of these Whole Grains (except pumpernickle) have a Low Glycemic Index
Breads (rye-46, pumpernickle-56) Cereals (all bran-42)*
Rice (brown rice-50) Pastas (dream fields-13)
PROTEINS
Proteins do not have a GI
Proteins usually also contain Fats
Eat (2-3 Servings Daily), Fish, Poultry, Beans, Eggs, Milk, Yogurt, Meats & Nuts.
Fish
Salmon Tuna Mackerel Flounder
Chicken
Breast (skinless)
Turkey
Breast (skinless)
*Be careful with your choice of Cereals because many seemingly healthy cereals have a medium or high Glycemic Index. Look for 100% whole grain stamp and no added sugar.
Oatmeal (58) Instant Oatmeal (66) Cheerios (74)
The Following Proteins (except Eggs and Meat) also contain
Carbohydrates Beans, Legumes, Peas and Lentils (dried)
All of these Beans, Legumes, Peas and Lentils have a Low Glycemic Index
Black beans Black-eyed peas Lentils
Butter beans (31) Chick peas (33)
Kidney beans (34) Split peas
Lima beans
Navy beans (34)
Pinto beans (39)
Eggs, Milk and Yogurt
Both skim milk & low-fat yogurt have a Low Glycemic Index
Eggs Skim milk (32) Low-fat natural yogurt (24) with fruit (40)
Lean Meats
Higher Fat and calories food choices like Meats and Nuts should be limited in Both Portion Size and Frequency, as directed
Steak
Pork
Veal
Lamb
Nuts and Seeds
Almonds Peanuts Sesame seeds
Brazil nuts Walnuts Sunflower seeds
Cashews Pumpkin seeds
Pecans
Protein requirements:
0.8 to 1.5Gm’s of protein per Kg of body weight or 0.36 to 0.68Gm’s of protein per lb of body wt depending on your individual requirements. Average is approximately 1Gm of protein for every 2lbs of body weight/day.
For more information call Allegheny Chiropractic at: 724-438-3575.
Note: EXCESS Protein consumption can lead to dehydration & kidney damage.
Always drink PLENTY of water to hydrate & protect your kidneys.
Only animal proteins are complete.
Plant proteins should all be combined with other foods (grains, seeds and nuts) to form complete proteins.
FATS
Fats do not have a GI
Most fats come from your carbohydrate and especially protein food choices but fats can be the ONLY or PRIMARY nutritional Ingredient (i.e. butter, lard, crisco, margarine, oil, salad dressings etc.)
Higher Fat and calories food choices should be limited in Both Portion Size and Frequency, as directed
Flaxseed Oil
Canola Oil
I Can’t Believe It’s Not Butter spread
Serving Size
The American Dietetic Association indicates that the majority of Americans under estimate how many calories they are consuming each day, often by as much as 25 percent.
The United States Department of Agriculture & The Physicians at the Cleveland Clinic Department of Nutritional Therapy both offer suggestions to approximate appropriate serving sizes.
There are a variety of techniques to control portion size such as using smaller dishes, serving appropriate portion sizes and not going back for seconds, putting away leftovers in portion controlled amounts and consider freezing the portions that will not be eaten for awhile. One should never eat out of a bag or carton of a packaged product. One does not keep a platter of food on the table since individuals are more likely to return for second servings without consideration.
Restaurants also present a problem. Some hints for restaurant eating include asking for half or small portions, estimate appropriate portions and set aside excess to be taken away and finally, sharing desserts instead of indulging in large high calorie foods.
Gift Certificates available
Credit Cards accepted
724-438-3575