FirstLine Therapy Program
FirstLine Therapy is a professionally supervised, lifestyle and dietary modification program that is not a diet. The eating and exercise plan is designed to reduce the risk of chronic diseases such as type II diabetes, cardiovascular disease, and Alzheimer’s disease. Although it is designed to help people with pre-diabetes and metabolic syndrome, anyone may benefit.
If you have 3 of the 5 following markers, you are at increased risk of developing type II diabetes:
- Waist circumference of 35” or greater for women and 40” or greater for men
- Elevated triglycerides
- Reduced HDL “good” cholesterol
- Elevated blood pressure
- Elevated fasting glucose
Many people lose weight as a benefit of being on FirstLine Therapy. Instead of focusing on “numbers on a scale”, with FirstLine Therapy the goal is modifying body composition, or turning body fat into lean body mass. An individualized dietary program is constructed from body composition test results, activity level, and desired goal weight.
Four Essential Components of FirstLine Therapy
- Healthy, Mediterranean-Style Eating Program
- Regular Exercise
- Medical Food
- Stress Reduction
The Program in Action
Prior to the initial FirstLine Therapy visit, a new patient must first have a general assessment, which may include baseline labs. Body composition testing will be obtained at the start of the program. Visits are every two to four weeks and body composition testing is obtained every six to twelve weeks until the goal is reached. Every visit includes weight, blood pressure, and a brief physical exam. Participants keep a diet and exercise log which is reviewed at the visit and questions can be addressed.
In addition to regular foods, participants consume 1-2 servings of medical food daily. The medical foods provide an abundance of vitamins, minerals and amino acids and are designed to provide specialized support. They come as tasty powdered beverages or convenient bars. Nutritional supplements are recommended based on individual need.
Insurance is accepted for FirstLine Therapy office visits. Nutritional supplements, including medical food are an additional charge. Once goal weight is reached, participants continue the Mediterranean eating plan, but with greater flexibility.
Body Composition Testing
We offer Bioelectrical Impedance Analysis or (BIA) to assess body composition. This is a measurement of body fat in relation to lean body mass. Research shows the body composition is directly related to health. Excess body fat increases the risk of cardiovascular disease, diabetes, and inflammation. Measurement of body composition using BIA yields the following results:
- Total body fat % and lbs
- Lean body mass % and lbs
- Total body water
- Extracellular and Intracellular fluids (water on the outside and inside of the cells)
- Basal metabolic rate (how many non-exercise calories are burned daily)
How does the BIA work? It is much more sophisticated than a bathroom scale, but just as simple and quick. BIA is performed in the office with the help of computerized analysis. The analyzer calculates tissue and fluid compartments using an imperceptible electric current from pads which are placed on the hands and feet. The measurements are used to design a personalized eating plan using the recommended foods list.
Recommended Foods List
Proteins
Lean, free-range, grass-fed, organically grown, meats; non-GMO plant proteins and wild-caught fish preferred
Animal Proteins
- Cottage cheese, low-fat-¾ c
- 2 Eggs or 3 egg whites + 1 whole egg
- Parmesan cheese-6 T
- Mozzarella cheese, low-fat-2 oz or ½ c
- Fish/Shellfish: Halibut, herring, mackerel, salmon, sardines, tuna, etc.-3-4 oz
- Meat: Beef, buffalo, elk, lamb, venison, other wild game-3-4 oz
- Poultry (skinless): Chicken, Cornish hen, turkey-3-4 oz
Plant Proteins
- Burger alternatives: Bean, mushroom, soy, veggie-4 oz
- Tempeh-3 oz or ½ c
- Tofu, fresh-8 oz or 1 c or baked 3.5 oz
Legumes
- Bean, lentil, or pea soups-3/4 c
- Green soybeans or edamame-1/3 c
- Dried beans, lentils, peas, (cooked)-½ c
- Hummus or other bean dips-¼ c
- Refried beans, vegetarian-¼ c
Dairy & Alternatives
Unsweetened, low-fat
- Buttermilk-6 oz
- Feta cheese, low-fat-6 oz or ¾ c
- Kefir, plain-6 oz
- Milk: Almond, coconut, flaxseed, hazelnut, hemp, oat, soy-6 oz
- Yogurt, plain, low-fat-6 oz
Nuts & Seeds
- Almonds or Hazelnuts-10-12 whole nuts
- Brazil nuts 4-5 whole nuts
- Coconut, dried flakes, unsweetened-3 T
- Nut and seed butters-1 T
- Peanuts-18 nuts or 2 T
- Walnut or Pecan halves-7-8
- Pine nuts or Pistachios-2 T
- Pumpkin, sunflower, flax, hemp, chia, sesame seeds-2 T
- Soy nuts-4 T
Fats & Oils
Minimally refined, cold pressed, organic, non-GMO preferred
- Avocado-1/8
- Coconut milk, regular, canned-1 1/2 T
- Coconut milk, light, canned-3 T
- Ghee/clarified butter-1 t
- Mayonnaise, unsweetended-1 t
- Olives, black or green-8-10 med
- Oils, cooking: Butter, coconut (virgin), olive, (extra virgin), avocado 1 t
- Oils, salad: Almond, avocado, flaxseed, hemp seed, high-oleic safflower, olive (extra virgin), sesame, sunflower, walnut, -1 t
Vegetables (Non-starchy)
- Artichoke
- Arugula
- Asparagus
- Bamboo shoots
- Bok choy
- Broccoli Rabe
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Chard/Swiss chard
- Chervil
- Chinese cabbage
- Chives
- Cilantro
- Cucumbers
- Daikon radishes
- Eggplant
- Endive
- Escarole
- Fennel
- Garlic
- Green beans
- Greens (beet, collard, dandelion, kale, mustard, turnip)
- Herbs/Spices, all
- Horseradish
- Jicama
- Kohlrabi
- Leeks
- Lettuce, all
- Microgreens
- Mushrooms
- Okra
- Onions
- Parsley
- Peppers, all
- Radicchio
- Radishes
- Salsa
- Scallions
- Snap peas/snow peas
- Spinach
- Sprouts, all
- Squash (delicata, spaghetti, yellow, zucchini)
- Tomato
- Tomato juice-3/4 c
- Vegetable juice-3/4 c
- Vegetables fermented
- Water chestnuts
- Watercress
Vegetables (Starchy)
- Acorn squash, cubed- ½ c
- Beets, cubed-½ c
- Butternut squash, cubed-½ c
- Carrots (½ cup cooked or 12 baby carrots)
- Celeriac cubed-1 c
- Plantain (½ whole)-1/3c
- Potato: Purple, red, sweet, yellow-½ med
- Potatoes, mashed- ½ c
- Root vegetables: parsnip, rutabaga, turnip- ½ c
- Yam-½ med
Fruits
Unsweetened, no sugar added
- Apple-1 sm
- Applesauce-¾ c
- Apricots, fresh-3
- Blackberries-1 c
- Blueberries-1 c
- Canteloupe-¼
- Cherries-15
- Figs, fresh-2
- Grapefruit-1 whole
- Grapes-15
- Honeydew-¼ small
- Kiwi-2
- Mango-1/2 sm
- Nectarine-2 sm
- Orange-1
- Peach-2 sm, 1 med
- Pear- 1 med
- Persimmon-1/2
- Pineapple-3/4 c
- Plums-2 sm
- Pomegranate seeds-1/2c
- Raspberries-1.5 c
- Strawberries-1.5 c
- Tangerines-2 sm
- Watermelon-2 c
Whole Grains
*Indicates Gluten Free
- Amaranth* (cooked)-½ c
- Barley, cooked-½ c
- Bread-1 slice
- Buckwheat/Kasha* (cooked)-½ c
- Bulgur (cooked)-2/3 c
- Couscous-1/3 c
- Crackers, whole grain rye, lite rye, sesame rye-3
- English muffin-1/2
- Millet* (cooked)-1/3 c
- Muesli-1/2 c
- Oats* (cooked) rolled oats-¾ c, steel-cut oats- ½ c
- Pasta, whole wheat or GF (cooked)-½ c
- Pita, whole wheat-½
- Quinoa* (cooked)- ½ c
- Rice* (cooked; basmati, black, brown, wild)-½ c
- Teff* (cooked)-½ c
- Tortilla, whole wheat or GF-1 large or 2 small
Beverages
- Filtered water
- Green tea
- Low-sodium vegetable juice
- Soymilk (organic, unsweetened)
- Nut/seed milks, unsweetened
I have had the pleasure of working with Dr. Stacey Munro for the past few months. She has made such a difference in my life. I’ve lost about 15 pounds and am now two dress sizes smaller. She has helped me bring my thyroid, cholesterol, and blood sugar within normal ranges allowing me to avoid some dramatic prescription usage. I am still on track to lose additional weight, get my acid reflux under control, and keep my blood stats going further into a really safe zone. Thank you Dr. Stacey! Naturopathic is the healthy way to go!
– S.W. Enfield, CT