Transcript 28-Day-Slim-Sexy-Smart-070113x

The Health Coach Group
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Slim,Sexy& Smart
E
Email Schedule
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Slim, Sexy & Smart
Index
3 weeks – Supplement ordered and sent
2 weeks - Module 1 - Recipes and Preparation
Day 7
Day 14
Day 21
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Goals
Implement
Journaling
Vitamins
Nutrition
Basics
More Nutrition
Basics
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Exercise
Basics
Implement
Caffeine
Minerals
Meditation
Day 15
Day 16
Day 17
Day 18
Day 19
Advanced
Nutrition
Implement
Lemon
Water
Beauty
Positive
Outlook
Day 22
Day 23
Day 24
Day 25
Day 26
Super Foods
Implement
Organics
Motivation
Joy
Day 20
Day 27
Day 28
Congrats!
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Early Prep
Good Morning!
It is a pleasure to welcome you to our 28 Day Slim, Sexy & Smart.
The information you receive today is the foundation of your program. You will be setting your own goals – so this
program is customized to your specific goals and needs.
Remember, we are her for you throughout the 28 day period. Your success is important to us. It is why we
are here. I am here with the intention that this program will powerfully change the course of your future. For that to
happen, you must also be with me 100%. Please use this group, as it is an incredible tool available to you throughout
the duration of the program and beyond. It will be tremendously beneficial for you to be comfortable with sharing your
thoughts and concerns now. From experience, when you feel yourself holding back that is usually the time that you
most need to vocalize what is happening, ask questions, ask for support and step out. This is why community is so
powerful! You will always have someone on the same page willing to support you all the way. 
Congratulations again on enrolling in this program. You are in for some of the most exciting and powerful six months of
your life!
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Day 1
Good Morning!
Are you ready to get this thing started?
I am attaching your goal setting packet. Please work
through all of the worksheets and tasks in this packet. You
will have today and tomorrow to complete your goals.
To your Health!
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Day 2
Today is a continuation of goal setting.
Even if you think you are finished….go back and go over
it again. This will be the a deciding factor of what you get
out of the next 28 days…please let me know if you have
any questions.
Have an awesome day!
To Your Health,
The Health Coach Group
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Day 3
Good morning beautiful!
We are glad you got through the goal setting!
Today you will be going through the fundamentals of
journaling. Journaling, like tracking your food…can be
the difference between success and failure. Put
everything into journaling and you will be surprised by
the rewards.
To Your Health,
The Health Coach Group
Copyright 2013 All Rights Reserved
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Day 4
Hello,
You are receiving information on vitamins today. You
should have received your new vitamins, probiotics and
enzymes. The information that is included today will
explain to you, why you are going to be feeling and
looking so much better!
To Your Health,
The Health Coach Group
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Day 5
Happy Friday!
Nutrition Basics is our packet today! You are going to
learn a lot …even if you already understand nutrition.
Let me know if you have any questions as you go through
this packet. There is a lot there.
To Your Health,
The Health Coach Group
Copyright 2013 All Rights Reserved
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Day 6
Happy Weekend!
We are going to take it easy on you this weekend.
Please practice what you are learning. Add in healthy
habits and squeeze some bad ones out. Enjoy your
weekend and we will see you on Monday!
To Your Health
The Health Coach Group
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Day 8
Hello there!
We are starting this week off with exercise basics. I hope
you enjoy it! There are a lot of great ideas. Let them
inspire you to get out and move your body!
To Your Health,
The Health Coach Group
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Day 9
Good Morning,
Today is implementation day! That means you are going
to get caught up on everything you have missed for the
last 8 days, go back over and reevaluate your goals,
How are you doing on your journaling? Today is a good
day to go back, read and see everything you have learned
and all the progress you have made.
To Your Health,
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Day 10
Break time is over!
Today’s packet is on eating out. Yes, even at the fast food
joint down the street. It is all in being assertive and
choosing what is good for you.
Have a great day!
To Your Health,
The Health Coach Group
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Day 11
Good Morning Sunshine!
Your body needs minerals! That is what you are going to
learn about today.
Eat healthy.
Get out and move.
Do something for someone else!
To Your Health,
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Day 12
Good morning,
It is Friday…what better day to learn to relax! Pour
yourself some warm lemon water, sit back and read our
packet for today on meditation.
To Your Health,
The Health Coach Group
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Day 13
Practice what you have learned. Eat to feed your body,
rest to feed your soul and move your body whenever you
can!
Happy Weekend!
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Day 15
Hello!
This week, we will start with the nutrition information that
will change your life! Advanced nutrition principles may
not sound so exciting now…but when you find out what it
will do for you…you will start to appreciate the importance!
I hope you have a great week.
To Your Health,
The Health Coach Group
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Day 16
Good Morning,
Today is implementation day again! By now you should
be building upon your progress.
Take this moment to write down 3 things you have done
well to move toward your goals…and another three
things you are going to do better this week…that will help
you to achieve the goals you set.
Enjoy implementation day!
To Your Health,
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Day 17
Good Morning!
I bet you had a good implementation day! Did you realize
how far you’ve come…and make plans for how to get the
rest of the way?
Today’s packet has great tips for traveling healthy!
To Your Health,
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Day 18
Hi,
Today’s packet is on beauty! We aren’t going to talk
about makeup…or hairspray…we are going to talk about
the things that add real beauty. The kind of beauty that
doesn’t need those things…It is a glow from inside, an
energy people can feel.
Enjoy your packet today!
To Your Health,
The Health Coach Group
Copyright 2013 All Rights Reserved
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Day 19
Hello,
Have you ever been around someone who can’t stop
looking at the glass half empty? Learn why you are
happier and healthier with a positive attitude.
To Your Health,
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Day 20
Practice what you have learned. Eat to feed your body,
rest to feed your soul and move your body whenever you
can!
Happy Weekend!
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Day 22
Hello there!
Today is the day! You are going to learn about SUPER
FOODS! You are going to be SUPER surprised at all the
goodies that can be packed into one little nutrient!
Try to add one super food into your menu EACH WEEK!
Enjoy…and let me know if you have any questions!
To Your Health,
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Day 23
IMPLEMENTATION DAY!
Use today to get caught up, ask questions and rev up your
engines.
Take this moment to write down 3 things you have done
well to move toward your goals…and another three things
you are going to do better this week…that will help you to
achieve the goals you set.
Enjoy implementation day!
To Your Health,
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Day 24
Hi there,
Organics is the subject. You are finally going to have
those burning questions about organics answered! Is it
really important to eat organic foods…or is it all hype?
Are you eating healthy? Getting 25 minutes of good
exercise?
You have been doing this for 24 days now! Good for you!
Give yourself a pat on the back.
As always, any questions, let me know.
To Your Health,
The Health Coach Group
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Day 25
Hi,
Motivation is literally the desire to do things. It's the
difference between waking up before dawn to pound the
pavement and lazing around the house all day.
It's the crucial element in setting and attaining goals and
research shows you can influence your own levels of
motivation and self-control.
So figure out what you want, power through the pain
period, and start being who you want to be.
Enjoy today’s packet!
To Your Health,
The Health Coach Group
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Day 26
Hello again!
We are coming to the end of our 28 days. So you won’t
be too sad, we are focusing on joy and laughter today.
We are drawn to laughter much in the way that we are
drawn to sugar. It makes us feel good. Laughter affects
stress hormones, the immune system and the disease
process. Laughter has actual therapeutic properties. You
will learn more in today’s packet.
Find time this weekend for a funny movie. Make a list of
your all time 3 favorite funny movies and select from it.
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Day 27
I know it is Saturday, but we are going to give you an
assignment anyway. Come’on, there are only 2 days
left!
Fill in the box below with all the ways you have grown
and met your goals over the last 28 days. Be sure to
pull your list of goals back out when you do this.
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Day 28
Good Morning,
First, Congratulations for making it through this program!
You are awesome!
We covered a lot in these 28 days.
I want to work with you in our 3 month or better, 6 month
program. By doing this, we will solidify all the things you
have started and turn them into habits. The next 3-6
months will see you making advanced progress. You will
set new goals, and now, from experience, you can
visualize achieving them. In the next 3-6 months we will
cover more goal setting, habits and addictions, stress,
motivation, nutrition basics, lifetime intentions, and of
course, anything specific to your needs which should be
covered.
To Your Health,
The Health Coach Group
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The Health Coach Group
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Copyright
Copyright © 2013 The Health Coach Group, Inc.
All Rights Reserved. No part of this book may be reproduced or redistributed in any form or by any electronic or
mechanical means, including information storage and retrieval systems, without permission in writing from the
publisher.
Published in the United States by:
The Health Coach Group, Inc.
7601 Military Avenue, Omaha, NE 68134
http://www.thehealthcoachgroup.com
The information contained in this book is intended to help readers make informed decisions about their health. It
should not be used as a substitute for treatment by or the advice of a physician. Although the author and publisher
have worked hard to ensure that the information provided here is complete and accurate, they will not be held
responsible for loss or damage of any nature suffered as a result of reliance on any of this book’s contents or
any errors or omissions herein. There are no medical recommendations or claims for the 28 Day Slim, Sexy & Smart
program or for any of the vitamin or mineral regimens described in this program. No individual should undertake the
this program or any of its regimens without first consulting and obtaining the informed approval of a licensed medical
practitioner. The author makes no warranties or representation as to the effectiveness of the 28 Day Slim Sexy &
Smart.
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Slim,Sexy& Smart
S
Smart agreement
Session Schedule
Restock Your Kitchen
Food Diary
Supplements
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Congratulations
Congratulations! You just have embarked on quite the
journey. You have made the important decision to make
healthy changes in your life. We hope that you will take
advantage of all that we have to offer. Please visit our
website for health and lifestyle tips and news.
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Congratulations
•
You will get a shopping list of health foods that you may choose from.
•
You will learn that everyone is different! We are not going to tell you what you have to eat. We are going to teach you how
to discern this yourself. You will eat what is best for your body. So, don’t expect no-carb, low fat, raw, vegetarian. You are
going to learn the secrets the best health coaches know…bio-individuality.
•
You will learn all about super foods and how to select them.
•
You will find out which supplements you should have for you.
•
We are going to teach you about digestion and probiotics and enzymes. Your body will thank us for it.
•
You are going to learn that you can lose weight by adding inhealthy foods.
•
We will teach which foods you should never eat. You may be surprised.
•
We encourage cooking at home with delicious whole foods.
•
Find out the truth about “carbs”.
•
Learn how to eat out.
•
Yes…you can travel and eat healthy. We will show you how.
•
There are healthy fats…and you will find out which ones.
•
What are Primary Foods, and how getting those straightened around can influence your weight more than calorie counting
and deprivation.
•
Beauty tips that can’t be found at the cosmetic counter.
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Congratulations
•
•
•
•
•
28-days of inspiration, direction, accountability, worksheets, and fun.
A One on One Visit with a Registered and Certified Health Coach
28-days of specially customized vitamin s+ supplement. Rated #1 in North America by 3rd party tested by Consumer
Labs studies. Pharmaceutical-grade (better than organic), scientifically tested for safety of upper-limit dosages, as well as
manufactured in an FDA-registered facility.
– Provides the full daily dose of the top-rated Essentials (Mega Antioxidant and Chelated Mineral)
– Includes Active Calcium™, a core Optimizer
– Includes unique AO Booster™ for added antioxidant protection*
28 day supply of a pharmaceutical-grade probiotic
– Promotes healthy digestion*
– Promotes sound immune function*
– Contains 12 billion colony-forming bacteria per serving at time of manufacture
– Live and active cultures (Value 29.94)
28 day supply of a pharmaceutical-grade digestive enzyme supplies supplemental enzymes that support the breakdown
of dietary carbohydrates (including sugars and starches), fats, and proteins. It encourages more complete digestion and
absorption of nutrients while supporting the body’s natural detoxification processes. (Value 35.94)
1 bag (9 servings) of vanilla meal replacement shakes
– 8 grams of dietary fiber
– 15 grams of protein
– Low in saturated fat
– Low glycemic (Value 30.30)
1 blender bottle to use for your shakes or lemon water
• 20 oz
• Easy-to-clean
• Convenient (Value 5.95)
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Agreement
Roles and Responsibilities:
Client
1. The client leads the session, asks for what he/she wants and lets the coach know what is working and not
working in the health coaching relationship.
2. Defines, clarifies and commits to specific action steps.
3. Gives 24 hours notice in case of appointment reschedule.
4. Takes responsibility for actions.
Health Coach
1. Supports the client in his/her goals, action steps and outcomes.
2. Supports the client in defining and clarifying action steps.
3. Asks questions to assess the level of client commitment to the action steps.
4. Tracks the client’s progress.
5. Discusses options and possibilities while the client does the work.
6. Respects the Client’s willingness to be truthful and keeps all information confidential and private.
Both Coach and Client
• Makes calls and appointments on time.
• Commit to principles of accountability, honesty and respect.
I have read and agree to the provisions of this Health Coaching Agreement
This agreement contains all the terms and provisions applicable within.
__________________________
Print Name
______________________
Signature
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_________________
Date
36
Session Schedule
Session Date
Session Time
Session Title
Health Coach __________________________________
Phone number _________________________________
Best time to call ________________________________
Email: ________________________________________
I agree to the times listed above. I understand that if I do not cancel 24 hours in advance, I will pay for the
session.
____________________________
Print Name
__________________________________ ______________________
Signature
Date
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Cleaning the Kitchen
A few things you can feel comfortable eliminating as
you feel ready:
•
•
•
•
•
•
•
•
•
•
Beer and alcohol
Cheese
Cookies
Cakes
Chips
Pies
Sugar
Aspartame
Crackers
Bologna
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Restock
Produce
Have fun with this. If there is
anything on this list that you do
not recognize, Google it. Get an
image.
The people at the store don’t
always know what it is if it isn’t in
a box with a name on it. You can
ask and you may get lucky, but
most of the time, if you want
something healthy, you will need
to find it yourself.
One thing to remember, most
whole foods do not have a 6 year
shelf life like many of the things
you may be used to. You will
need to go to the grocery store at
least once or twice a week.
If you do buy something with a
label, read it.
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Alfalfa Sprouts
Apple
Avocados
Bananas
Blueberries
Celery
Cilantro
Cucumbers
Fennel
Garlic
Ginger
Grapes
Kale
Lemons
Lettuce
Mung Bean Sprouts
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 Mushrooms
 Nori Sheets
 Peppers (red, yellow,
green)
 Onion
 Oranges
 Parsley
 Raspberries
 Scallions
 Snap peas
 Strawberries
 Sweet Potatoes
 Tomatoes
 Watercress
 Zucchini
39
Restock
Spices & Condiments
 Black Pepper
 Bragg’s Liquid Aminos
 Bragg’s raw apple cider
vinegar
 Cayenne Pepper
 Chili Powder
 Coconut Oil
 Cumin
 Dill
 Extra Virgin Olive Oil
 Golden miso
 Ground Cinnamon
 Himalayan (non iodized)
salt
 Namu Shoyu
 Raw Agave Nectar
 Raw Honey
 Raw Soy Sauce
 Raw Vanilla
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Raw cacao
Sea Salt
Tahini
Beverages
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Coconut Water
Coconut Milk
Aloe Juice
Green Tea
Water (Clean Spring)
Dried Fruits, Grains,
Nuts & Legumes

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Almonds
Amaranth
Apricots
Black Beans
Brazil Nuts
Buckwheat
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
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Cashews
Chickpeas
Dates
Dried Lentils
Flax Seeds
Hemp Seeds
Kidney Beans
Lentils
Macadamia Nuts
Millet
Quinoa
Pecans
Pine Nuts
Pinto Beans
Pumpkin Seeds
Raisins
Rice
Sunflower Seeds
Teff
Walnuts
White Beans
40
Healthy Food Online
Healthy Food Online
Check out these helpful online shopping sites. Try something new!
Nuts Online
http://www.nutsonline.com
Amazon
http://www.amazon.com
The Green Polka Dot Box
http://www.greenpolkadotbox.com/
Sungrown Organics
http://sungrownorganics.com/
Tropical Traditions
http://www.tropicaltraditions.com/virgin_coconut_oil.htm
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Healthy Food Online
Natural Lifestyle
http://www.natural-lifestyle.com
A wonderful site with high-quality pantry items for the body and home. Plus, in-depth articles about their
products. Catalog available.
Organic Provisions
www.orgfood.com
A complete shop-at-home natural store. Items to purchase include clothing, health and beauty supplies
and kitchen supplies.
Rejuvenate Foods
http://www.rejuvenative.com
Organic raw cultured vegetables including raw sauerkraut and raw nut and seed butters.
South River Miso Company
http://www.southrivermiso.com
Unpasteurized, organic, handmade miso in a number of different varieties.
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Natural Food Stores
Natural Food Store Directories
Listing of small, individually owned health food stores:
www.greenpeople.org/healthfood.htm
Listing of natural food stores and restaurants nationally and globally:
www.happycow.net/
Find a natural foods co-op near you:
www.coopdirectory.org/
Find a health food store in your area:
http://www.vegetarianusa.com/downloadcity.html
Find organic and natural food stores:
http://www.organicstorelocator.com/
Find food co-ops and health food stores:
http://www.organicconsumers.org/purelink.html
Find a Whole Foods Market in your area:
www.wholefoodsmarket.com/
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Remember
Take a moment to respond to these questions in the space provided below.
Why did I join this program?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
What do I hope to achieve by taking part in this program?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
How will healthy eating and being active help me and others?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
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44
Day 1
The Food Diary
It's the most important part of changing your behavior.
Be honest. Write down what you really eat.
Be accurate. Measure portions, and read labels.
Be complete. Include every little scrap you eat.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 2
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 3
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 4
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 5
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 6
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 7
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 8
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 9
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 10
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 11
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 12
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 13
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 14
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 15
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 16
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 17
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 18
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 19
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 20
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 21
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 22
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 23
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 24
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 25
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 26
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 27
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 28
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Slim,Sexy& Smart
1
Goals
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Day 1
Task
Your task today is simple. Read your packet on goal settings and follow all the
directions to set your goals. You will have two days to do this.
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Day 1
Agreement
We will work together as a team. I will help you to reach your goals.
The program’s goals are safe and can be reached. Even small changes can have big rewards for
your health. We will help you reach your goals by making gradual, healthy, and reasonable
changes in your eating and daily activity.
Here is what I will count on you to:
•
•
•
•
•
•
•
•
•
Come to sessions and bring your participant notebook.
Call or email at least 24 hours ahead if you must miss a session.
Do your very best to reach your eating and activity goals.
This includes doing home activities to practice what you learn.
Keep track of your eating and activity 7 days a week.
Be completely honest and open.
Let me know if you have any problems by calling or e-mailing me.
Stay willing and open to change. Trust the process.
Always hang in there.
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Day 1
Agreement
You can count on me to:
•
•
•
•
•
•
Notice what you are doing well and what can be improved upon.
Answer your questions; share solutions and ideas, while learning together.
Be honest.
Stand by you during difficult times.
Believe in you and your ability to reach your eating and activity goals.
Support and help you always.
We agree to work together in the ways described above.
Signed _____________________________
Signed _____________________________
Date _______________________________
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Day 1
Goals
Before even setting the goal, you should take several steps to be sure that you have clarity and you are striving for
goals that are really important to you. If you are confused or misguided on your goals, it is harder to stick with your
plan.
7 Ways to Set Goals:
1. Clarity
You must get clear on where you were and where you are.
2. Certainty
Once you get clear on where you are, you must become certain that you can attain this goal.
3. Excitement
After figuring out where you are and that you can achieve anything you set your mind to, you need to decide where
you want to be.
4. Focus
Out of your list of goals, circle the top 3 or 4 you would like to achieve. Which of those goals would inspire you to
take action?
5. Commitment
Take each of your 3 or 4 goals and decide why you MUST achieve them. What are some of the things you don’t
want to do, that you will have to, if you want to achieve them.
6. Momentum
Resolve to do one small and one large thing immediately to move toward reaching your goals.
7. Get S.M.A.R.T
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Day 1
Goals
One popular guideline for setting goals known as the SMART method. The more often you measure yourself
and hold yourself accountable, the stronger your results.
S – Specific (or Significant)
M – Measurable (or Meaningful)
A – Attainable (or Action-Oriented)
R – Relevant (or Rewarding)
T – Time-bound (or Trackable).
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Day 1
Goals
To help us both clarify what health goals or concerns you want to address during your program, please take a few
moments to fill in the following and bring it to your first session. Please write three goals for each time period.
Week 1
Week 2
Week 3
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Day 1
A Piece of Good News
"Everyone has inside of him a piece
of good news. The good news is that
you don't know how great you can
be! How much you can love! What
you can accomplish! And what your
potential is!" -Anne Frank
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Slim, Sexy & Smart
2
Affirmation
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Day 2
Task
Continue on your goal setting.
Remember to set Smart goals.
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Day 2
Implementation
Please use this day to go over the goals you set yesterday. Be sure that they are within your reach,
Specific (or Significant)
Measurable (or Meaningful)
Attainable (or Action-Oriented)
Relevant (or Rewarding)
Time-bound (or Trackable)
Make sure you have a plan to reach these goals. We will be working with you over the next 28 days to give
you the information you need to attain them.
OUR Goal for you is:
1.
2.
3.
4.
5.
Add one healthy food item in each day
Take out one unhealthy food each day.
Get a minimum of 25 minutes of exercise daily.
Drink 8 glasses of water.
Start your day with a cup of warm lemon water.
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Slim, Sexy & Smart
3
Journaling
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Day 3
Task
Today you will set up your journal. You will also enter your first journal entry. This is a task that will carry
through for the remaining days. Set aside a time that you can sit quietly each day and keep your journal. It
will become a close friend.
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Day 3
Lifestyle Changes
For example, you will learn —
•
Facts about healthy eating and being active.
•
Why it is hard for you to eat healthy and be active.
•
How to change some habits so that new habits work for you, not against you. Remember this
should be easy 
•
Finding and creating the time to be active.
•
Ask for what you want when you go out to eat. Learn to listen to your body.
•
Keep things around you at home and at work that make you want to be active and eat healthy.
Environment is huge for a full overhaul.
•
Release the things that get in your way or cause you to lose your healthy balance.
•
Replace negative thoughts with positive ones.
•
Get back on your feet if you slip from your plans for healthy eating and being active.
•
Learn to handle stress, social events, and other people that make it hard for you to change.
I will give you the support you need. I will be your Health Coach.
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Day 3
Journaling
---Tips for Finding Time to Journal---
It can be very difficult to make time for journaling every morning.
1.
Try getting up just a half hour or even 20 minutes earlier. This gives you 20-30 minutes of quiet
time before the house becomes fully alive.
2.
You might find a few minutes after everyone else is out of the house.
3.
You may find 15 minutes in a coffee shop or juice stop on your way to work gives you the time you
need to write, and, will add to the pleasure.
4.
15 minutes before you start your work routine may be the time for you. You may think it will cause
you to stay later at work to get everything accomplished, but writing is like your morning workout;
it is amazing how spending the time can buy you more time through the day. Your head will be
clearer and you can do your job and handle people more efficiently and effectively.
Journaling in the morning allows you to clear the cobwebs in your brain. You'll notice the effects almost
immediately. It helps to focus you, and you will find that you do things that you would have skipped
over otherwise. Try to journal every day. If you don’t…then sometimes will work too. It’s all about
getting into the practice of writing in the moment.
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Day 3
Journaling
These are guidelines and
ideas.
Thoughts, feelings, intuitions
(spiritual, family, inspirational)
Gratitude
Other ways to put your thoughts
upon paper:
Goals
Action Steps
1.
2.
3.
4.
Poetry
Morning pages…just start
writing.
Letter writing
Blogging
The idea is to become
introspective as well as
documenting for better
understanding.
Joy, Laughter, Play
Fitness Plans
Meals
Water/liquids
Vegetables
Fruits
Healthy Fats
Protein
Whole grains
Supplements
Progress (3 things you did
well yesterday and 1 thing you
will do better tomorrow)
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Day 3
Daily Intentions
Journal
Physical activity
Home made food
Prayer/meditation
Mindful eating
Meaningful connections
Reduce one food
Loving work
Tongue scraper
Laughter
Dry skin brush
Alone time
Conscious breathing
Visualization
Fresh air and sunshine
Quality sleep
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Day 3
Checkup
Energy
Digestion
Cravings & Addictions
Hair and Skin
Mouth, teeth and tongue
Body shape and weight
Posture and breathing
Mood and emotions
Relating to others
Gratitude
Contribution
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Slim, Sexy & Smart
4
Supplements
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Day 4
Task
Start your day today with a ½ of a lemon squeezed into a warm glass of
water. Continue this through the end of the program.
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Day 4
Vitamins
Vitamins are organic compounds which means they contain carbon, essential for life. Either water soluble or fat
soluble meaning they either need water or fat to be digested and absorbed.
Water soluble include (all are B-vitamins expect for vitamin C):
Vit C
Thiamin
Riboflavin
Niacin
B6
B12
Folic acid
Biotin
Pantothenic acid
Fat soluble include:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin A
Active form is retinal.
Also found in inactive form, which is activated by the body. This form is carotene (i.e. beta carotene found in
carrots)
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Day 4
Vitamins
Vitamin A (cont’d)
Vital for vision especially night vision
Needed for repair of tissue and bone
Involved in reproduction and fetal development
Helps immune system function
Food sources include – whole eggs, dairy, beef liver, dark green vegetables, yellow/orange colored
vegetables
B-Vitamins
Group of vitamins all involved in turning the food we eat into useable energy by the body
Include thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, pantothenic acid
Some B vitamins work solely to turn the food we eat into useable energy. Others have additional roles
Thiamin (B1) assists the nervous system, heart muscle and regulates appetite
Riboflavin (B2) plays a role in mucous membrane formation and skin formation
B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that helps reduce the
risk of heart disease
Folic acid (B9) helps form brain and spinal cord during fetal development and is involved in cell division
and red blood cell formation
B vitamins are widespread in the food supply. Found mostly in green vegetables, meats, dairy and
fortified foods
B12 is the only B vitamin not found in plant foods and therefore needs to be supplemented for those who
are vegan
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Day 4
Vitamins
Vitamin C
Aka ascorbic acid
Functions as antioxidant
Assists formation of collegen
Needed for wound healing
Decreases risk of cancer and heart disease
Found in fruits, vegetables especially citrus, bell peppers, kiwi, broccoli, strawberries, tomatoes, watermelon,
potatoes, bananas and carrots
Vitamin D
Known as the sunshine vitamin because we get most of what we need from sun exposure
Needed for calcium absorption
Helps maintain bones and teeth
Prevents rickets and osteoporosis
Assists in immune function, cell growth, fetal development
Lately has been shown to reduce risks of some cancers
Found in fatty fish, cod liver oil, dairy that has been fortified, egg yolks and beef liver
Vitamin E
Acts as an antioxidant
Contributes to immune function and DNA repair
Sources include vegetable oil, nuts, beans, whole grains and fortified cereals
Vitamin K
Plays an essential role in blood clotting
Main source is green leafy vegetables, cabbage, beef liver
Synthesized somewhat by the bacteria in the large intestine so we get some of what we need by our own body
production
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Day 4
Vitamin Vacation
Did you know that you should not be taking vitamins every day for weeks, months and years at a
time? You become immune to them, so after a while you are wasting your money and your time swallowing all
those expensive pills.
It is good to take a break from your supplements for about a week every other month.
Talk to your health coach about what kind of supplements you should be taking.
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Slim, Sexy & Smart
5
Nutrition Basics
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Day 5
Task
Add a fun salad to your lunch. Any kind of lettuce, some colorful fruits and veggies and some kind of
protein, nut, beans or lean meat. Give your salads themes…or nationalities – have fun with your salads.
You will have a salad for lunch for each day until day 28.
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Day 5
Session Notes
Client Name _____________________
Date _______________
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Day 5
My Plate Plus
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Day 5
Ways to Eat Healthy
Eating less fat and fewer calories is an important part of losing weight. However, that is only
one important part of healthy eating. Another part of healthy eating is changing the way we eat
and what we eat.
Here are a few tips to help:
• Spread your calories out through the day. Doing so helps keep you from getting too hungry and losing
control. Eat 3 meals each day and let yourself have 1 or 2 healthy snacks.
• Don’t skip meals. Try to eat at the same time each day. Regular meals will also keep you from getting too
hungry and losing control
• Eat slowly. Try pausing between bites. Put down your fork and take a break between bites. Drink water with
meals and enjoy the taste of your food. Eating slowly will help you digest your food better, be more aware of
what you are eating and be more aware when you are full.
• Don’t worry about cleaning your plate. Serve yourself smaller portions to begin with and understand that the
greatest waste of food is eating more than you want or need.
• Change your eating environment. Eat with others, do not eat while watching television or doing anything
else that can take your attention away from your meal. When it is meal or snack time really create your
atmosphere and let it be an experience.
• Use tools like My Plate to help you choose healthier foods in amounts that you need.
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Day 5
My Plate - USDA
Start by choosing one or more tips to help you...
Build a healthy plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables,
fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need
without too many calories. Try some of these options.
•
•
•
•
•
Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
Make at least half your grains whole.
Vary your protein food choices.
Keep your food safe to eat - learn more at http://www.FoodSafety.gov.
Cut back on foods high in solid fats, added sugars, and salt
Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and
fats load foods with extra calories you don't need. Too much sodium may increase your blood pressure.
•
•
•
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy - it all adds up.
Eat fewer foods that are high in solid fats.
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Day 5
My Plate - USDA
Eat the right amount of calories for you
Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy
weight. People who are successful at managing their weight have found ways to keep track of how
much they eat in a day, even if they don't count every calorie.
•
•
•
•
•
Enjoy your food, but eat less.
Cook more often at home, where you are in control of what's in your food.
When eating out, choose lower calorie menu options.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women, or 2 drinks a
day for men.
Be physically active your way
Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit
adds up, and the health benefits increase as you spend more time being active.
Note to parents: What you eat and drink, and your level of physical activity are important for your own
health, and also for your children's health.
You are your children's most important role model. Your children pay attention to what you do more
than what you say.
You can do a lot to help your children develop healthy habits for life by providing and eating healthy
meals and snacks. For example, don't just tell your children to eat their vegetables - show them that
you eat and enjoy vegetables every day.
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Day 5
Weight Management
Why is weight management important?
In addition to helping you feel and look better, reaching a healthier body weight is good for your overall
health and well being. If you are overweight or obese, you have a greater risk of developing many
diseases including type 2 diabetes, heart disease, and some types of cancer.
The secret to success is making changes and sticking with them.
First - Find out what you eat and drink. A key step in managing your weight, is taking an honest
assessment of where you are.
Next - Find out what to eat and drink. Get a personalized daily food plan - just for you - to help guide
your food choices.
Then – Begin making better choices and notice how doing so changes how you feel. Everyone is
different. Compare what you eat and drink, to what you should eat and drink. The ideas and tips in this
section can help you make better choices, which can have a lasting impact on your body weight over
time.
Children and adolescents: The advice in this section is for adults. If your child is overweight or obese,
consult a health care provider to determine appropriate weight management for him or her. Because
children and adolescents are growing, their BMI is plotted on growth charts for sex and age. You can
learn more about BMIs for children and adolescents, and determine your child's weight status using a
BMI calculator.
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Day 5
Food Groups
The food groups of My Plate are listed below. Write down your ideas for healthy food choices in each of
these food groups.
Grains
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Vegetables
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Fruits
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Dairy
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Protein
____________________________
____________________________
______________________
______________________
____________________________
____________________________
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Day 5
My Plate Style
Write in the foods you would eat in one day for each of the food groups.
Food
Breakfast
Lunch
Dinner
Snacks
Grains
Vegetables
Fruits
Dairy
Protein
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Slim, Sexy & Smart
6
More Nutrition Basics
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Day 6
Task
Enjoy your weekend and maintain your new habits!
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Day 6
Session Notes
Client Name _____________________
Date _______________
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Day 6
Lifestyle vs. Diet
Let’s be honest - diets that restrict don’t work. They are potentially dangerous and almost always lead
to weight gain in the end. The only way to lose weight and maintain the loss is to change your lifestyle.
When you maintain a healthy lifestyle, you maintain energy, weight loss and health. Eating right is the
answer. Once you learn what you need to know about healthy eating, you will always know what to
eat.
“ We can make a commitment to promote
vegetables and fruits and whole grains on
every part of every menu. We can make
portion sizes smaller and emphasize
quality over quantity. And we can help
create a culture - imagine this - where our
kids ask for healthy options instead of
resisting them.”
Michelle Obama
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Day 6
Instead of …
Choose different foods and prepare in a new way.
Pick low-fat foods
Choose fresh fruit and vegetables for snacks.
Serve meatless dinners several times each week
Eat fruit for dessert
Pick low-fat meats
Buy lean cuts
Trim off all the fat
Remove the skin from chicken and turkey
Choose white meat
Drain the fat after cooking meat and blot the meat with a paper towel
Avoid frying foods. Choose healthier preparation methods
Poach or boil eggs or egg whites or scramble them
Use two egg whites instead of one whole egg
Steam, bake or boil vegetables in a small amount of water
Bake, roast, broil, barbecue or grill
Stir-fry; heat the pan to high, add no more than 1 tsp. oil or use cooking spray. Stir until cooked well.
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Day 6
About Calories
There is a reason we eat calories — our bodies need them to survive. They fuel everything we do,
even our breathing. The number of calories we use for an activity depends on the type of activity, the
amount of time we are active, and how much we weigh. The number of calories we use depends on
our weight and how far and long we carry it.
The Calorie Balance
Calorie balance means that the calories we take in through eating and drinking should equal the
calories we use through physical activity and our body’s other energy needs (for example, breathing,
digesting food, sleeping).
Energy Use Through Activity
A rule of thumb is that one mile of brisk walking uses about 100 calories. Most people walk a mile in 15
to 20 minutes. So you can see that it would take many miles to burn off a high-fat meal.
Tipping the Balance
How many calories and how much physical activity is needed to tip the balance in favor of losing
weight?
The amount varies from person to person. This program has many tools to help you tip the balance in
the healthy direction. Just remember, the best way to tip the balance is to both reduce the amount we
eat and drink and increase the time we are physically active.
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Day 6
Eat Whole Foods
Eat only food in it’s natural state or lightly processed – “real food.” Limit or avoid processed foods that
are boxed or canned.
Food is processed to make it safe, available and easy to use. The processing may do bad things. It
adds in fat, sugar, salt, chemicals and calories.
Whole foods are packed with vitamins, minerals, fiber, antioxidants and other nutrients. Fast food is
often calories with no nutrients. Whole food is usually grown locally and doesn’t have packaging. Food
is always best when it doesn’t have a label on it.
• You can prepare a healthy meal almost as quickly as something that is processed and convenient.
Preparation is the key.
• Plan your menus with fresh fruits and vegetables. Then add whole grain pastas as sides or as a
base for the main meal.
• Whole foods are not processed or changed from their natural state, so they retain the nutrients. The
secret to shopping for whole foods is to stay in the outside aisles of the grocery store.
• Freezing preserves the nutrients in vegetables and fruits. The process changes the appearance
slightly. These frozen veggies and fruits can be easily thawed and added to meals.
• If you do use processed foods…get the ones with the shortest list of ingredients.
• Rinse canned foods in water to eliminate salt.
• Keep a stockpile of easy menu ideas for rainy days. Recipes that include common ingredients and
can be prepared in 20 minutes or less are best to have on hand.
• Find ways to ease your meal preparation. Cut and chop fresh ingredients the night before or on
Sundays for the week.
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Day 6
Serving Size
1 Vegetable serving -- 1 baseball
1 Fruit serving – 1 tennis ball
1 Carb serving – 1 hockey puck
1 Protein/Dairy serving – 1 deck of cards
1 Fat Serving – 1-2 dice
Not all foods fit into this guideline.
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Day 6
Vegetables
Item (25 calories ea..
svg)
One serving is
Item (25 calories ea..
svg)
One serving is
Alfalfa sprouts
1 cup
Cauliflower
1 cup florets (8)
Artichoke bud
½ bud
Celery
4 med stalks
Artichoke heart
½ cup
Collard Greens
½ cup
Arugula
2 cups
Cucumber
1 cup sliced
Asparagus
½ cup or 6 spears
Eggplant (cooked)
1 cup cubed
Bamboo shoots
½ cup
Jicama (yambean)
½ cup sliced
Bean sprouts
1 cup
Kale, cooked
2/3 cup
Beans, green
2/3 cup
Leek, cooked
½ cup
Beets
½ cup sliced
Lettuce
2 cups chopped
Bell pepper
½ cup sliced (1 med)
Marinara
2 tbsp..
Broccoli
1 cup florets
Mushrooms
½ cup
Brussel Sprouts
½ cup or 4 sprouts
Okra
½ cup (3 pods)
Cabbage, bok choy,
Chinese
2 cups chopped or 1
cup cooked
Onions, sweet, white or
red
½ cup sliced
Cabbage, green or red
1 cup chopped or ½
cup cooked
Onions, young green
(scallions)
¾ cup or 8 shoots
Carrots
½ cup baby
Radishes
25 medium
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Day 6
Vegetables
Item (25 calories ea. svg)
One serving is
Salsa, vegetable
¼ cup
Shallots
3 tbsp. chopped
Spinach
2 cups
Spinach, cooked
½ cup
Squash, summer
¾ cup sliced
Tomatillo
½ cup diced or med
Tomato
1 medium
Tomato, cherry or grape
1 cup (about 8)
Tomato, stewed
½ cup
Tomato paste
2 tbsp.
Tomato sauce
1/3 cup
Water chestnuts, sliced
¾ cup
Zucchini
¾ cup
Vegetables are nutritional powerhouses, but
they’re too often treated as accompaniments
or side dishes to the main course. Use their
vibrant flavors, colors and textures to
expand their role in your diet.
Corn and potatoes are listed as
carbohydrates. Green peas are listed with
protein.
2010 Mayo Foundation for Medical Education and Research
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Day 6
Fruits
Item (60 calories ea. svg)
One serving is
Item (60 calories ea. svg)
One serving is
Apple
1 small
Grapefruit
Apple, dried
½ cup
¾ cup sections or ½
large
Applesauce, sweetened
1/3 cup
Grapes
1 cup (about 30)
Applesauce,
unsweetened
½ cup
Guava
2 fruits or ½ cup
Honeydew melon
1 cup cubed
Apricot
4 whole
Kiwi
1 large
Banana
1 small
Lemon
3 medium
Berries, mixed
¾ cup
Litchi (lychee)
10 fruits ( ½ cup)
Blackberries
1 cup
¾ cup sections
Blueberries
¾ cup
Mandarin Orange
(canned)
Breadfruit
¼ cup
Mango
½ cup diced
Cantaloupe
(muskmelon)
1 cup cubed or 1/3
small melon
Melon Balls
1 cup (8 balls)
Mixed fruit, dried
3 tbsp.
Cherries
15 fruits
¾ cup
Clementine
2 small
Mixed fruit cocktail,
canned
Dates
3 fruits
Nectarine
1 fruit
Figs
2 small
Orange
¾ cup sections or 1
medium
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Day 6
Fruits
Item (60 calories ea. svg)
One serving is
Item (60 calories ea. svg)
One serving is
Papaya
1 cup cubes or 1
medium
Star fruit or carambola
2 medium to large
Strawberries
1 ½ cup whole
Peach
¾ cup sections or 1
medium
Tangerine
1 large or 2 small
Peach, canned in juice
½ cup slices
Watermelon
1 1/3 cups cubed or
small wedge
Pear
1 small
Pear, canned in juice
½ cup slices
Pineapple
1/2 cup cubed or 2
rings
Pineapple, canned in
juice
1/3 cup crushed or 2
rings
Plums
2 fruit
Pomegranate
½ cup
Prunes
3 fruit
Quince
1 fruit (3 oz.)
Raisins
2 tbsp.
Raspberries
1 cup
Fruits shrink when they are dried, so a small piece
of dried fruit can contain a lot of calories. Dried
fruits like apples, raisins, dates, bananas are still
okay to eat, they should be eaten in moderation.
Fruits like cranberries and rhubarb are tart and
often prepared with lots of sugar before eating.
These fruits are found in the sweets listing.
Fruit juices are in the beverages list.
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Day 6
Carbohydrates
Item (70calories ea. svg)
One serving is
Item (70 calories ea. svg)
One serving is
Animal crackers
6 crackers
Crackers, cheese
14 small
Bagel
½ bagel (3 inch)
1 cracker (1 oz.)
Barley, cooked
1/3 cup
Crackers, matzo, whole
wheat
Biscuits, from dry mix
1 small
Crackers, Melba
½ cup or 6 rounds
Bread
1 slice
Crackers, saltine
5 squares
Breadsticks, crispy
2 sticks (6-8”)
Crackers, wheat
8 crackers
Bulgur, cooked
½ cup
Croutons
½ cup
Bun or roll, whole grain
1 small
English muffin, whole
grain
1/2
Cereal, cold, bran type
½ cup
Graham crackers
1
Cereal, cold, flake type
¾ cup
Kasha, cooked
½ cup
Cereal, granola, low fat
¼ cup
Mixed vegetables
1 cup
Cereal, hot (with water)
½ cup
Muffin
1 small
Corn
½ cup
Noodles, egg
1/3 cup
Cornbread (from dry mix)
1 oz.
2/3 cup
Corn on the cob
½ large ear
Noodles, Japanese
(soba)
Couscous, cooked
1/3 cup
Noodles, rice
1/3 cup
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Day 6
Carbohydrates
Item (70calories ea. svg)
One serving is
Item (70 calories ea. svg)
One serving is
Orzo, cooked
¾ cup
Sweet potatoes, baked
½ large
Pancake
1 cake (4 inch)
Taco shell, hard
1 medium (5 inch)
Parsnips
¾ cup
Tortilla, corn
1 round (6 inch)
Pasta, cooked
1/3 cup
Turnips, cooked
1/3 cup
Pasta, whole grain,
cooked
½ cup
Waffle, frozen
1 (4 inch)
Pita bread, whole-wheat
½ round (6 inch)
Potatoes, baby
½ medium
Potatoes, baked
½ medium
Potatoes, mashed
½ cup
Pumpkin, cooked
1 ½ cups
Rice, brown, cooked
1/3 cup
Rice, white, cooked
1/3 cup
Rice, wild, cooked
½ cup
Rutabaga, cooked
¾ cup
Squash, winter, cooked
1 cup
Refined carbohydrates have had most of their
nutrients stripped away during processing.
Although some vitamins and minerals may be
added back into products, such as white rice and
white flour, they still don’t have as many other
nutrients as whole grains do.
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Day 6
Protein and Dairy
Item (110 calories ea.
serving)
One serving is
Item (110 calories ea.
serving)
One serving is
Bacon, Canadian style
2 ½ oz.
Cheese, feta
1 2/3 oz. or ¼ cup
Beans, baked, canned
½ cup
Cheese, Gouda
1 oz.
Beans, black
½ cup
Beans, chickpeas
1/3 cup
Cheese, mozzarella, part
skim
1 ½ oz. or ½ cup
shredded
Beans, kidney
½ cup
Cheese, parmesan
¼ cup grated
Beans, navy
¾ cup
Cheese, ricotta
1/3 cup
Beans, refried, low fat
½ cup
Cheese, swiss
1 oz.
Beef, ground, regular
2 oz. patty
Chicken breast, boneless
2 ½ oz.
Beef, steak, trim fat
2 oz.
Chicken drumstick
skinless
2 ½ oz.
Beef jerky
1 oz.
Clams, fresh or canned
3 oz. (10 small)
Burger, vegetarian
3 oz. patty
Crab
4 oz.
Cheese, American
3 oz.
2 ½ oz.
Cheese, cheddar or
colby
2 oz. or ½ cup
shredded
Duck, breast, skinless,
trimmed of fat
Egg, whole
1 large
Cheese, cottage, low-fat
2/3 cup
Egg whites
1 cup
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Day 6
Protein and Dairy
Item (110 calories ea.
serving)
One serving is
Item (110 calories ea.
serving)
One serving is
Fish, Atlantic Salmon,
grilled or broiled
2 oz.
Peas, green, fresh,
frozen
½ cup
Fish, cod, grilled or
broiled
3 oz.
Pheasant breast,
skinless
3 oz.
Fish, haddock, grilled or
broiled
3 oz.
Pork chops, boneless,
trimmed of fat
3 oz.
Fish, halibut, grilled or
broiled
3 oz.
Pork sausage, smoked
2 small links
3 oz.
Fish, orange rough,
grilled or broiled
3 oz.
Pork tenderloin, roasted
trimmed of fat
Scallops
3 oz.
Ham
3 oz.
Shrimp
4 oz.
Lamb, lean
2 oz.
Soy milk, low fat
8 oz.
Lentils
½ cup
Tempeh
2 oz. or ½ cup
Lobster, boiled
4 oz.
Tofu
2 slices (1 inch wide)
Milk
8 oz.
Tuna
3 oz. or ½ cup
Mussels
2 oz.
½ cup
Turkey, dark meat
skinless
2 oz.
Peas, green canned
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Day 6
Protein and Dairy
Item (110 calories ea.
serving)
One serving is
Turkey, white meat
skinless
3 oz.
Turkey breast lunch
meat, fat free
4 oz.
Turkey, ground, cooked
2 oz.
Veal
3 oz.
Venison
3 oz.
Yogurt, fat free, plain,
unsweetened or reduced
calorie with fruit
8 oz. or 1 cup
Yogurt, soy, plain,
unsweetened
6 oz. or 2/3 cup
Americans often consume more protein than the
daily amount recommended by the Food and
Drug Administration.
Vegetarians should ensure that they are getting
enough protein by including lentils, peas and
nuts to their diets.
2010 Mayo Foundation for Medical Education and Research
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Day 6
Fats
Item (45 calories ea.
serving)
One serving is
Item (45 calories ea.
serving)
One serving is
Avocado
1/6 section of fruit
Nuts, cashews
4 whole
Butter
1 tsp.
Nuts, hickory
2 whole
Coconut, shredded,
sweetened
1 ½ tbsp.
Nuts, peanuts
8 whole
Nuts, pecans
4 halves
Cream, heavy
1 tbsp. liquid, 4 tbsp.
whipped
Nuts, walnuts
4 halves
Cream cheese
1 tbsp.
Oil
1 tsp.
Gravy
1/3 cup
Olives
9 large or 12 small
Guacamole
2 tbsp.
Peanut butter
1 ½ tsp.
Half and half
2 tbsp.
Seeds
1 tbsp.
Honey mustard dressing
1 ½ tbsp.
Sour cream
2 tbsp.
Margarine
1 tsp.
Mayonnaise
2 tsp.
Nuts, almonds
4 tsp. slivered or 7
whole
Nuts, Brazil
1 whole
Monounsaturated fats and polyunsaturated fats –
are found in vegetable oils, fish, olives and nuts.
Saturated and trans fats are unhealthy and found
in animal products. All fats are calorie dense and
should be eaten in moderation.
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Day 6
Sweets
Item (75 calories ea.
serving)
One serving is
Item (75 calories ea.
serving)
One serving is
Chocolate chips,
unsweetened
4 tbsp.
Sugar, powdered
2 tbsp.
Syrup, maple
1 ½ tbsp.
Cranberry sauce,
sweetened
3 tbsp.
Topping
1 ½ tbsp.
Frosting, ready to eat
1 tbsp.
Fruit butter, apple
2 ½ tbsp.
Gelatin
½ cup
Hard candy
4 pieces
Honey
1 tbsp.
Jellies, jams,
preservatives
1 ½ tbsp.
Jelly beans
20 small or 8 large
Molasses
1 ½ tbsp.
Rhubarb, cooked and
sweetened
¼ cup
Sugar, brown, unpacked
2 tbsp.
Sugar, granulated, white
4 tsp.
Sweet cravings are learned. You can change
your taste for sweets by gradually reducing
sugar intake and substituting healthier foods.
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Slim, Sexy & Smart
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Day 7
Task
Enjoy your weekend and maintain your new habits! Notice someone
else doing something well…and comment.
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Slim, Sexy & Smart
8
Exercise Basics
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Day 8
Task
Make a plan for the remaining days (now) to spend at least 25 minutes in rigorous activity.
The plan should be a daily log of which activity you will be engaging in.
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Day 8
Session Notes
Client Name _____________________
Date _______________
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Day 8
Exercise
“A vigorous five-mile walk will do more good for an unhappy but
otherwise healthy adult than all the medicine and psychology in the
world.”
Paul Dudley White (1886 – 1973) – an American physician and cardiologist
Of course we all know that exercise is good for us. Exercise helps us to build muscles, get
stronger and lose weight. Not all of us know that it is scientifically proven that exercise
makes us smarter, happier and more successful as well as strengthening the immune
system.
Exercise helps to relieve symptoms of both depression and anxiety if the exercise is
intense and done regularly. Exercise creates better sleeping habits and enhances self
esteem.
Spark: The Revolutionary New Science of Exercise and the Brain, by John Rate, MD,
Harvard Professor, says that students who scored highest on fitness levels and lowest on
body fat, scored twice as well on aptitude tests in reading and math compared to children
who were less fit. Something to think about!
“Exercise can be used like a vaccine to prevent disease and a medication to treat it. If
there were a drug with the same benefits as working out, it would instantly be the standard
of care.” Robert Sallis, MD, VP American College of Sports Medicine, Exercise is Medicine
advisory board chairman.
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Day 8
Getting Started
Keeping track of your physical activity is just as important as keeping track of feelings, thoughts and food
intake. Everyone is different. For health and wellness, you should aim for a minimum of 150 minutes…or
25 minutes a day, 6 days a week.
Before starting any activity, think about how active you are now and how active you were in the past. Think
about your likes and dislikes when it comes to being active. This helps you to decide what you want to do
and how much activity is right for you.
•
•
•
•
Work up to this goal slowly. It will take about 4 weeks.
150 minutes of activity will burn about 700 calories per week.
Pick activities you like.
Choose moderate kinds of activity, such as brisk walking.
How Active Are You?
Before you begin a new physical activity routine, it is important to know how much activity you do now. It is
also important to figure out what type of activity is best for you, and how much. Answer these questions
about how active you are right now.
1. How active are you now?______________________________________________________________
2. What do you do? Where you do it? Whom do you do it with? How long do you do it? How often do you
do it? ______________________________________________________________________________
3. What activities have you done in the past?_________________________________________________
4. Why did you stop? ___________________________________________________________________
5. What do you like and not like about being active or being inactive? _____________________________
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Day 8
Getting Started
It is not always easy to start being more active. But we are here to help.
Tips for make it easier:
• Work out or walk with a friend
• Have fun!
• Plan activities you enjoy.
Be Active — It’s Your Choice!
This session focuses on how to become more physically active as a lifestyle choice. We have lots of
choices in life, and each of us can choose a healthy lifestyle if we want to.
However, we have busy lives, and changing is not simple but it can be done – you just have to be willing to
begin and set the time aside.
Finding the Time
We never seem to have enough time for everything we want or need to do. Physical activity is one of the
hardest things to budget time for. If you struggle in finding the time, you may be surprised at the simple
things you can do to fit exercise into your day.
Having an active lifestyle means making choices to move instead of sit. One example would be to choose
to walk up the steps instead of taking the elevator. An active choice would be to walk places within walking
distance, or to park away from the store and walk to the entrance. Any of these choices will add up toward
your activity level.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
Being active doesn’t have to mean trips to the gym or walking for a long time on a treadmill. You can be
active anywhere. The place is not important. What is important is finding the time to be active and being
active regularly throughout the day.
Instructions
Each week, starting with Week 5, place a dot beside the total minutes you have been physically active for
that week.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
You Can Find the Time!
We all have busy lives so it seems we have little time for physical activity. That is just not true! It’s all about
what you choose to give a priority in your life.
Here are tips on how to make time to be active.
1. Every day set aside one block of time to be active. Decide on a good time to set aside 20 to 30 minutes
to do an activity you enjoy. If one block of time will not work, think about trying smaller blocks of time:
• 10 minutes three times a day
• 15 minutes twice a day
• 10 minutes in the morning, 10 minutes in the afternoon, and another 10 minutes in the evening
2. Replace less active blocks of time with active ones.
• Walk for half an hour instead of watching an extra half hour of TV.
• Instead of reading a book seated, read while on an exercise bike.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
Keep it Safe
Being active is usually safe, but sometimes problems can come up. The best way to avoid
problems is to prevent them. Here are some ways to prevent common minor injuries.
Prevent sore muscles or cramps
Increase only a little at a time how often, how intensely, and how long you are active.
• Drink plenty of fluids (especially water) before, during, and after being active.
• Warm-up before every activity, and cool-down afterwards (10-15 minutes)
If you do get a muscle cramp, treat it this way:
Stretch the muscle, and then massage it. Repeat until the cramp goes away.
If you still have pain, put ice on the pain for a few minutes. Then repeat the stretching and
massaging.
Adapted from National Diabetes Prevention Program
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Day 8
Benefits
Most of us know that if we are going to have a lean, healthy, strong body, exercise is the key. Not all
people know that the benefits of exercise reach far beyond weight loss and strength.
•
Happiness
•
Intelligence
•
Heart disease
•
Diabetes
•
Cancer
•
Reduces stress
•
Anti aging
•
Depression
•
Improves learning
•
Increases self esteem and body image
•
Creates euphoria (endorphins)
•
Alzheimer's
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Day 8
Benefits
John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain” says "Exercise
is the single best thing you can do for your brain in terms of mood, memory, and learning, even 10
minutes of activity changes your brain.“
Chemicals in our brain, like serotonin, dopamine, and norepinephrine are stimulated during exercise and
naturally reduce stress. Studies from the University of California (SF), show that women who exercised
(vigorously) an average of 45 minutes over a 3 day time period, had cells that showed fewer signs of
aging that those of inactive women. The study coauthor, Elissa Epel (associate professor of psychiatry)
says that “by altering blood flow to those areas in the brain involved in triggering us to relive these
stressful thoughts again and again” we don’t dwell on them.
A 2010 study found that 3 yoga sessions a week boosted levels of GABA in the brain, improving anxiety
and mood. Research shows that sustained, high intensity (sweaty) activity can reduce symptoms of
depression just as effectively as antidepressants. Be sure to use exercise to compliment, not replace
treatment for depression.
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Day 8
Basics
Strength Endurance is the ability to repeatedly produce higher levels of force for prolonged periods of
time.
Flexibility is the normal extensibility of all soft tissues that allow the full range of motion of a joint.
Muscular endurance is the ability to produce and maintain relatively low levels of force over prolonged
periods of time.
Stability is the ability of the kinetic chain’s stabilizing muscles to provide optimal dynamic joint
stabilization and maintain correct posture during all movements.
The National Academy of Sports Medicine
Essentials of Personal Fitness Training
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Day 8
Make Exercise Fun
4 Ways to Make Exercise Fun
Many people dread exercise. They think it is hard and uncomfortable. Oprah even made it mainstream
when she admitted she hates to exercise and has to force herself to do it. Exercise does not have to be
something you dread. With the right mindset you may even begin to look forward to it.
Here are 4 simple ways to make exercise fun.
Change Your Definition of Fun- Most people who dislike exercise think it “should be” easy. The
exertion, struggle and achy muscles are a turn off, but, whoever said fun means easy? Think of watching
horror movies. Some people love to watch those terror filled films. They think it is fun when their heart
pounds, the anxiety mounts, and they jump from fear. Or, think of riding a roller coaster. Being strapped
into the hard plastic seat with the thick bars pressing down on your shoulders is not much fun, but the
anticipation when you slowly roll up and up knowing you are going to rocket down at top speed builds
your excitement. If someone were to explain a horror movie it most likely would not sound like fun. The
same is true of riding a roller coaster but millions of people love them both. Fun comes in many forms. To
enjoy exercise all you have to do is change your definition of fun.
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Wear Appropriate Clothes- When we are dissatisfied with our bodies, the temptation is to dress in
baggy t-shirts and loose sweatpants. We throw on any old pair of ratty tennis shoes and slump our way
through class or trudge along on the treadmill. When we hide behind our clothes, we feel even worse.
We develop the mindset that we are not worth looking or feeling good. It is hard to stay motivated and
enjoy yourself when all you want to do is hide.
Putting on a clean, regular sized t-shirt and wearing shorts or sweatpants that fit will help to connect your
mind to your body. You become a participant rather than an outside observer of others. The correct
fitness shoes support your feet and energize your legs. Yoga pants make everyone’s butt look good and
flatter all body types. Put on some great exercise clothes and observe your reaction to the thought of
taking a class or going to the gym. Your mood and sense of anticipation will improve greatly!
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Work-Out with a Partner- Working out on your own works well because you can pop in a DVD and get
some exercise when it fits your schedule. You don’t have to worry about how you look or whether you
have to take a break when things get too difficult. The problem with working out alone is you have to
motivate yourself. You have to have strong willpower and follow through with your plan. There is no one
to back you up. Working out with a partner keeps you in line. If your partner managed to get up early and
come to the designated meeting spot you can too. You don’t want to let the other person down. When
they feel like sitting on the couch and eating ice cream you can encourage them to workout with you and
vice versa. The two of you can still work out at home you just need enough floor space so you don’t
crash into each other.
There is a great website called Yogaglo (bold), (www.yogaglo.com) that is a monthly membership site
like Netflix. For a small monthly fee you gain access to hundreds of yoga and meditation classes of
varying lengths and difficulties. You and your partner can log into Yogaglo and energize each other to get
a great workout. Yoga is a great workout for those who dislike exercise because they think it has to be all
masculine, power crunches and sweaty treadmill running. Yoga uses your own body weight to build long,
lean muscles and it relaxes your mind, and relieves stress while building up oxygen in your system.
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Anticipate the Endorphins – During exercise your body releases endorphins which are polypeptides
that control pain, stress, cravings for chocolate or alcohol and make you feel good. There is a term, “a
runner’s high” because a runner releases endorphins which cause euphoria and the feeling of being
high. Your body feels lighter and you get a rush. Just like people turn to caffeine to wake up without
necessarily loving the taste of black coffee, people can turn to exercise anticipating the endorphins and
knowing in just 20 minutes they are going to be feeling really good.
The bottom line from the above is that you can change your mindset from dreading exercise. If you wear
the proper clothing, change your definition of pleasure and anticipate the endorphins, you can learn to
see the fun in exercise.
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
The Bar Method
The Bar Method Will Give You A Dancer’s Body (No Joke!)
The Bar Method is a workout that was designed by a former dancer. Using isometrics, body weight,
balance and light weights, the Bar Method sculpts the long lean muscles of a dancer. While the exercises
are isometric, they also offer an aerobic work- out through short bursts of energy. The Bar Method
targets the large muscles of the body which helps to sculpt the muscles into the long, lean, toned look.
The only bar exercise to incorporate physical therapists in its design, the Bar Method is safe and
effective. Each exercise uses stretching and elongating in the movement.
What to expect in a Bar Method Class: 1. A one hour total body workout 2. Start with a warm up, free
weight exercises (mostly using light weights) and push ups 3. Leg and rear exercises utilizing the bar 4.
Abdominal work, different from regular crunches because you use the bar as well as the mat. 5.
Stretching throughout the exercises as well as the end to “set” the muscles.
The Bar Method is an excellent over all work-out. Many people have re-sculpted their bodies to have flat
abdominals, lean triceps, and long, firm quadriceps. These celebrities rave about the Bar Method- Drew
Barrymore, Kelly Osbourne, Natalie Portman, Madonna, Zooey Deschanel, and Kelly Rippa.
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Day 8
The Bar Method
If you are expecting an easy work-out with a few leg lifts and light weight-lifting you are in for a shock.
The Bar Method is tough. You utilize the bar to stretch as well as for balance while you do the moves,
often doing 1000s of repetitions or staying up on your toes for 3 minutes. You will come to realize quickly
why dancers are in such great shape.
The Bar Method has several DVDs available so you can get a great work-out at home. Many areas have
local studios that specialize in the Bar Method and offer special discounts to new students. If you want a
great work out that sculpts long lean muscles definitely give the Bar Method a try.
Roo is a Certified Fitness Specialist with a background in Dance. Roo is also a wellness life coach and a
counselor who emphasizes the connection between body and mind. She offers individual coaching and
group programs through her website www.healthylivingisfun.com. Her writing can be found on
MindBodyGreen.com, Tinybuddha.com and Healthylivingisfun.com
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Cardio Training
Cardio workouts can be almost any exercise ranging from: dance, running, walking, bicycling, swimming,
elliptical to jump rope. Basically anything that raises and maintains your heart rate over a period of time.
You strengthen your heart and lungs and lower your resting heart rate. Cardiovascular fitness allows you
to build long lasting endurance over time.
•
Workout at least 3 times a week about 25 minutes
•
Drink water before, during and after a workout.
•
Always warm up and cool down
•
Train in your target heart rate zones
running – cycling – swimming – hockey – cross country skiing
– dance – kickboxing – roller blading – elliptical – jump rope –
interval training – plyometrics – step ups – box jumps – skate
boarding – hiking – power walking – football – aerobics – body
pump – kayaking – rowing – snow shoveling – housework
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Day 8
HIIT
“There’s a persistent misunderstanding about exercise. It generally goes like this: The more time you put
into it, the more you get out of it. It seems to make sense on the surface: after all, on the popular TV
weight-loss shows we see people working out for four to six hours a day or more.
The fact of the matter is, when it comes to exercise, more isn’t better; in fact, more is less. And this isn’t
just my opinion. This is something that has been proven over and over again in scientific studies. In one
study published in the scientific journal Metabolism researchers discovered that people who performed
intense interval training for 20-30 minutes burned 3 times more body fat than people who exercised twice
as long but at a lower intensity level.
So we see that there is a compelling scientific case to be made for working out for less time and with
greater intensity. There’s also the factor of practicality. What I’ve seen in the real world over the past
couple decades with helping people make exercise and fitness a part of their lifestyle is that if people are
expected to do hours of exercise a day, very few will stick with it long term.”
Bill Phillips Transformation
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Day 8
HIIT
The four key factors for every good workout plan:
1) Consistency - Workouts only work if we do them consistently. Basic plans are best and increase
compliance. The 5-25 method is basic and smart. You can do it at home or at a gym. You don’t need any
fancy equipment.
2) Intensity - Our workout sessions offer a wonderful opportunity to train the mind’s ability to recognize
more of our potential. Far too many people approach exercise the way they do the rest of their lives
which is with little passion or intensity and a lot of false, limiting beliefs about what they’re capable of.
The 5-25 workouts must be intense.
3) Efficiency - We want the most benefit in the least amount of time. My 5-25 plan delivers just that. I
guarantee that each 25-minute workout will produce a greater fat-burning effect and help improve
cardiovascular fitness more than most two-hour exercise sessions.
4) Sustainability - People who get healthy and stay healthy are the ones who stick with it for the long
term. Yes, some people might be able to dedicate many hours a day to exercise for a short period of time
but it’s not sustainable. The 5-25 plan is very realistic and most everyone can fit it into their daily
schedule, no matter how busy they are. It’s also safe and it produces motivating results in terms of fat
loss and muscle strength, while it gives you increased energy throughout the day.
Bill Phillips Transformation
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Walking
Walking
Researchers at the Harvard School of Public Health found that walking half an hour a day cut the overall
risk of heart disease by 18 percent. In a study of the benefits of walking for people with diabetes, the
Centers for Disease Control and Prevention, found that just two hours of walking per week can reduce
the risk of death from heart disease by 34 percent. With that in mind…
Enjoy your walk! Walk with a friend, walk with music, listen to a class or self improvement audio while
you are walking.
•
•
•
•
•
If you're worried about how brisk walking might affect your health, talk with your doctor before you
start a walking program.
Start with a short-term goal. For example, walk for 5 or 10 minutes every day. Or increase your
number of steps by 300 to 500 each day.
After you've made walking a habit, set a longer-term goal. You may want to set a goal of walking
briskly for at least 30 minutes a day or work up to 10,000 steps a day. You can try to do this 5 days
a week or more.
You can wear a pedometer to track your steps each day.
To stay motivated, find a walking partner, such as a family member, friend, or coworker. Daily dog
walks are also a great way to keep up your walking routine.
Adapted from webmd
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Running
Running can be even more effective than walking if you can do it safely. In the Harvard study, people
who ran at least one hour per week cut their risks of heart disease by 42 percent. High intensity aerobic
exercise, such as running, has been associated with improvements in a wide range of cardiovascular risk
factors, including physical fitness, increased HDL (the good cholesterol), decreased blood pressure and
decreased inflammation, says Frank Hu, M.D., from the Harvard School of Public Health. For many of
us, body and soul unite in running. It strengthens the body at the same time that it soothes the soul.
Walk before you run. Start out slow and make a plan. Think about what is realistic for you right now
and what your goal is. If you know where you are and where you want to be, it is always so much easier
to get there. Start out with a 5K before you sign up for a ½ of full marathon. Unless you are very athletic
and have recently been in an intense program, start out with a walk/run plan. Set your goal for 4 times a
week at about 20 or 30 minutes each.
Where to run. If your knees are bad, or you are just starting out, don’t start on the street. Start
someplace soft and smooth. Don’t run along the road either, because one little dip can cause foot or
ankle injury. Choose a treadmill, a rubber track, a well kept track with chips to soften (but not if there are
holes), and if you can’t do that, at least choose blacktop over cement.
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Running
Week 1
Run 2 minutes, walk 4 minutes (complete 5 cycles)
Week 2
Run 3 minutes, walk 3 minutes (complete 5 cycles)
Week 3
Run 5 minutes, walk 2.5 minutes (complete 4 cycles)
Week 4
Run 7 minutes, walk 3 minutes (complete 3 cycles)
Week 5
Run 8 minutes, walk 2 minutes (complete 3 cycles)
Week 6
Run 9 minutes, walk 2 minutes (complete 2 cycles, then run 8 minutes)
Week 7
Run 9 minutes, walk 1 minute (complete 3 cycles)
Week 8
Run 13 minutes, walk 2 minutes (complete 2 cycles)
Week 9
Run 14 minutes, walk 1 minute (complete 2 cycles) if you feel good this week move on to
week 10, if not, repeat week 9 until you feel good)
Week 10
Run 30 minutes.
Runners World
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Running
If you are running for weight loss try HIIT or High intensity interval training. It is very easy to do
this and the glory is, the same formula works for everyone.
2 Minutes Walking
2 Minutes Jogging
1 Minute Running
(5 cycles)
It always takes 25 minutes. You walk at your own pace, you jog at your own pace and then you run
as hard as you can – at your own level. Each time you perform 25 minutes of HIIT your endurance
improves and you step it up a level. Where you start today will not be the same place as the person
next to you and you will improve at your own pace.
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Running Safety
1. Do get a medical exam before beginning a running program.
2. Don’t try to train through an injury. You must take time off to seek medical advice or to recover.
3. Do dress appropriately. If you are running in the dark, wear something people can see. If it is cold,
wear warm layers. If it is hot, wear sunblock, sunglasses, a cap and light clothing. Be smart!
4. Don’t run in worn out shoes or the wrong style of shoes.
5. Do tell someone where you are running, what time you started and what time you expect to return.
6. Do stretch before and after your workout.
7. Don’t expect drivers to watch out for you. Run facing traffic and do not cross an intersection without
making eye contact with a driver and proceeding cautiously.
8. Do run with a partner when possible.
9. Don’t wear headphones that cancel out noise when you are running outside. Be aware of what is
happening around you.
10. Do run in populated areas. If you don’t have a partner, carry self defense spray or run with a dog.
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Beyond Beginners
Avoid hills when you first start out. You will probably be ready for them about the time you are ready to
speed up. When you do start running hills, start out slowly.
Hills are good for you because they build both cardiovascular and muscular strength. They have a
mental advantage as they help to ward off boredom. Uphill and downhill running can be a challenge.
Start out with small rolling hills and build up to the big hills later. Grassy hills that are a little softer are
better to start off on than concrete.
When you are ready to run your first race, start out local and laid back. There are fun runs that are about
2 miles, 5k’s, 10ks, ½ and full marathons. Start off with the fun run and move up. Pay attention to the
course and choose one that is flat. Choose a run during a comfortable season, when you can expect
reasonable weather that will not add difficulty. Try a time that is not too hot and humid or cold. Find a
friend or a group of friends to run with, that will add to the fun. Start off slow in the run, you can always
pick up the pace. Sometimes that is hard to do because there is so much excitement and adrenaline in
the air. Be careful, it is a lot easier to slow down than to finish a race when you have already run out of
steam! Most important - have fun.
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Yoga
Yoga may help reduce the risk of heart disease by decreasing cholesterol levels, lowering blood
pressure, and by reducing stress and anxiety. In one study, researchers in India followed people
with heart disease. At the end of one year, people who practiced a yoga-based lifestyle,
including dietary changes and stress management, found an overall drop in their total
cholesterol of 23 percent and a decreased LDL cholesterol of 26 percent, and an improvement
of their heart disease overall between 43 and 70 percent.
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Weight Training
Weight-Training more than 30 minutes per week decreased heart disease risk by 23 percent in
the Harvard study. Weight training can help lower high blood pressure, improve cholesterol
levels and help control blood sugar levels says Dr. Hu. By increasing lean muscle tissue and
decreasing fat tissue in the body, it may also help boost your metabolism to help you maintain a
healthy weight. How much do you need to do? Perhaps not as much as you think.
“We usually recommend doing eight to 10 different kinds of weight-lifting exercises,” says Barry
Franklin, Ph.D., a spokesperson for the American Heart Association. Although three sets of 8 to
12 repetitions per exercise has traditionally been prescribed, research shows that people who
do just one set of 8 to 10 repetitions of each exercise experience improvements in muscle
strength and endurance similar to improvements experienced by those who do three sets of
each exercise. You get the biggest bang for your buck just by doing the first set, and you can do
this entire exercise regimen in just 10 to 12 minutes.
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Day 8
Choose 2 from each list
Barbell Bench Press
Alternate Dumbbell Curls
Barbell Incline Press
Dumbbell Bench Press
Dumbbell Incline Press
Back
Barbell Curls
Preacher Curls
Concentration Curls
Dumbbell Flyes
Cable Curls
Cable Crossovers
Hammer Curls
Pull-ups
Seated Triceps Presses
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Shoulders
Biceps
Choose 2 from each list
Seated Dumbbell Press
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Triceps
Chest
Worksheet-Upper Body
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
For best results, make a plan to rotate these with lower
body strength training 3 times per week. You may do (3)
sets of 12 of (2) for each muscle group, or the old Body for
Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle
group. Try increasing your weight on each set, but don’t
sacrifice form. Never do the same muscle group within 24
hours of each workout. The muscles strengthen as they
repair and need the rest.
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Choose 2 from each list
Choose 2 from each list
Barbell Squats
Floor Crunches
Oblique Floor Crunches
Leg Presses
Hamstrings
Dumbbell Lunges
Calves
Leg Extensions
Seated Calf Raises
Abs
Quadriceps
Worksheet-Lower Body
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Straight-Leg Deadlifts
Lying Leg Curls
Cable Crunches
Cable Oblique Crunches
Standing Heel Raises
For best results, make a plan to rotate these with lower body strength training 3 times per week. You may do (3) sets of 12
of (2) for each muscle group, or the old Body for Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try
increasing your weight on each set, but don’t sacrifice form. Never do the same muscle group within 24 hours of each
workout. The muscles strengthen as they repair and need the rest.
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Day 8
Zumba
Zumba is a Latin inspired dance- style fitness workout that started in 2001. The story behind
the style is that the creator, Beto Perez, went to teach an aerobics class in Miami and forgot to
bring his music so he taught the class using his own personal playlist of Latin music. The
Zumba style of fitness was born.
Zumba is now taught in over 150 countries in all types of fitness facilities from YMCAs to Karate
studios and Gold’s gyms.
Zumba is a fun, effective workout that does not require prior dance experience. The instructor
dances in front of the class, changing the routine to each song. The moves are repeated and
the students follow along. There is no stopping the music and counting out the steps before
each song. The music moves along at a fast pace and the students do the best they can to pick
up the steps and join in. The music is Latin based with a quick beat.
The moves consist of hip shaking and shimmying with hints of hip hop thrown in. One cannot be
shy or inhibited while doing Zumba. Naturally the instructors make each move look easy while
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Zumba
the rest of the class fumbles about, stiff legged and off beat. The reason Zumba is so fun is
because there is no pressure to get it right. The main focus is on fun. The instructors encourage
you to move your body, swing your hips and enjoy the music. Everyone looks a bit silly so you
will not be noticed. Rarely is the class on the same beat or even lifting the same arm.
One thing to be careful of while doing Zumba is the amount of pivoting on one foot. If you have
bad knees, be sure to wear shoes that will slide on the floor or take off your sneakers and
dance in your socks.
The students workout in everything from form fitting yoga gear to loose t-shirts and cargo pants.
You do not need any special equipment just plenty of water to rehydrate and a towel to wipe the
sweat from your brow.
Zumba classes are offered in many locations. Many studios will offer special deals and
discounts to new students. You can google Zumba classes in your area to find local facilities
that offer classes. If you are looking for a fun and different way to get in a good work out, you
should give Zumba a try.
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Rebounder
Gentle jumping on the mini trampoline:
•
Releases endorphins and other hormones
•
Stimulates and exercises EVERY cell in the body at the same time
•
Stimulates muscle tone and strength
•
Increases flexibility
•
Oxygenates the blood
•
Improves circulation
•
Helps to release toxins
•
Stimulates the lymphatic system
You can set the rebounder up in the living room bounce and watch television at the same time. Try
turning on the music and bouncing.
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Day 9
Task
Make a list of 10 things you are grateful for today.
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10
Caffeine
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Day 10
Task
Think of someone who is important to you. Write them a note telling them
that they are important to you and why. Thank them.
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Day 10
Caffeine
1. Cardiovascular Problems
Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart disease. Drinking
both decaf and regular coffee may increase cholesterol and homocysteine, the biochemical that science has linked to
increased risk for heart attack. Caffeine is also linked to coronary vasospasms, which cause 20% of all fatal heart
attacks, that kill otherwise perfectly healthy people.
2. Stress
Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability,
muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of stress can keep you
from making healthy responses to normal daily stress.
3. Emotional Disturbances
Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally important are
depression and attention disorders. Depression may occur as part of the letdown after the stimulant effects of caffeine
wear off. It may also appear during the recovery period after quitting caffeine while the brain's chemistry is readjusted.
Rather than increasing mental activity, caffeine actually decreases blood flow to the brain by as much as 30% and
negatively affects memory and mental performance.
4. Blood Sugar Swings
Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar followed by
an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain
since insulin's message to the body is to store excess sugar as fat.
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Caffeine
5. Gastrointestinal Problems
Many people experience a burning sensation in their stomach after drinking coffee because coffee increases the
secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including decaf, reduces pressure on
the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the
esophagus, which can lead to heartburn and gastro-esophageal reflux disease.
6. Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium, magnesium, potassium,
iron, and trace minerals.
7. Male Health Problems
Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for urinary and
prostate problems by making dietary changes, which include eliminating coffee and caffeine.
8. Female Health Problems
Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and menopausal
problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly
at risk since they tend to have a decreased ability to detoxify caffeine.
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Caffeine
9. Aging
Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption they could in their
20s and 30s. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up that
process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit
DNA repair and slow the ability of the liver to detoxify foreign toxins.
10. Adrenal Exhaustion
Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety of health
disorders related to inflammation and fatigue.
Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug by Stephen Cherniske.
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169
Day 11
Task
Make a list of 20 things you like about yourself.
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Minerals
Categorized as either major or trace dependent upon how much our body needs. Trace minerals
are needed just as much for function but they are needed in much smaller amounts than major
minerals.
Major minerals include:
Calcium
Phosphorus
Potassium
Sodium
Chloride
Magnesium
Sulfur
Trace minerals include
Iron
Iodine
Zinc
Chromium
Selenium
Fluoride
Molybdenum
Copper
Manganese
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Minerals
Minerals are inorganic, they do not contain carbon. They are much more simple in structure than
vitamins. Therefore they are much less vulnerable to damage from heat, light, cooking,
processing etc. They can be bound to other substances, such as oxylates in spinach and tea and
phytates in legumes and grains, making them unavailable for digestion by the body.
Calcium
Involved in bone and teeth structure
Aids in muscle contraction, blood clotting, blood vessel contraction and dilation
Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy,
sesame, almonds, fortified foods
Fluoride
Plays role in bone health
Prevents tooth decay and cavities
Found in fortified tap water, tea and seafood
Fortified toothpaste
Iodine
Needed for thyroid function
Found in iodized salt, seafood
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Minerals
Minerals are inorganic, they do not contain carbon. They are much more simple in structure than
vitamins. Therefore they are much less vulnerable to damage from heat, light, cooking,
processing etc. They can be bound to other substances, such as oxylates in spinach and tea and
phytates in legumes and grains, making them unavailable for digestion by the body.
Calcium
Involved in bone and teeth structure
Aids in muscle contraction, blood clotting, blood vessel contraction and dilation
Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy,
sesame, almonds, fortified foods
Fluoride
Plays role in bone health
Prevents tooth decay and cavities
Found in fortified tap water, tea and seafood
Fortified toothpaste
Iodine
Needed for thyroid function
Found in iodized salt, seafood
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Minerals
Iron
Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which
are oxygen carrying cells
Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy
vegetables, dried fruits, enriched grains
We absorb animal form better than plant form. Vitamin C source improves absorption of plant
form
Magnesium
Assists in nerve and muscle function
Regulates muscle contractions and blood clotting
Maintains bones and teeth
Helps prevent constipation
Sources include green leafy vegetables, legumes, nuts, seeds, whole grains
Phosphorus
Required for bone and tooth structure
Part of DNA
Found in most foods including animal and plant
Potassium
Maintains water and electrolyte balance
Helps control activities of heart, muscle and nervous system
Present in almost all animal and plant foods
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Minerals
Iron
Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which
are oxygen carrying cells
Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy
vegetables, dried fruits, enriched grains
We absorb animal form better than plant form. Vitamin C source improves absorption of plant
form
Magnesium
Assists in nerve and muscle function
Regulates muscle contractions and blood clotting
Maintains bones and teeth
Helps prevent constipation
Sources include green leafy vegetables, legumes, nuts, seeds, whole grains
Phosphorus
Required for bone and tooth structure
Part of DNA
Found in most foods including animal and plant
Potassium
Maintains water and electrolyte balance
Helps control activities of heart, muscle and nervous system
Present in almost all animal and plant foods
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Minerals
Selenium
Functions as antioxidant
Helps prevent some cancers
Found in meat, chicken, fish, seafood, brazil nuts, grains, garlic, mushrooms
Sodium
regulates water and electrolyte balance
required for nerve and muscle activity
maintains regular acid/base balance
Found in table salt, soy sauce, milk products, sea vegetables
Zinc
Assists in the activity of numerous enzymes
Essential to immune function and wound healing
Aids in DNA synthesis and reproduction
Maintains sense of smell and taste
Food sources include meat, poultry, seafood, eggs, dairy, whole grains, fortified cereals, and
legumes
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Day 12
Task
Set aside 15 minutes to meditate or pray. Schedule this 15 minutes
into the remainder of our 28 days.
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Day 12
Session Notes
Client Name _____________________
Date _______________
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Day 12
Meditation
Whether you call it reflection, meditation or prayer, it calms and clears our minds and provides for
necessary inner health. Our world is so busy and if we allow the external happenings around us to
integrate with our inner peace, stress and physical illness can ensue.
Meditate in Latin, means to connect and align with our center. Prayer is to align with our God.
Either way, we are silencing our outer world and aligning with our true self.
Meditation and prayer have been around since ancient times. It is even more important now
because of the “busyness” we surround ourselves with. If we can start out with just a few minutes a
day and let the time grow, we will experience gains in many areas of our lives. One of the best
things, meditation is free! If we can find the time, we can do it almost anyplace. We don’t have to
dress up or have anything special.
Just make yourself comfortable and go for it.
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Meditation
Benefits:
• Clarity
• Perspective
• Wisdom
• Creates inner peace
• Understanding
• Spiritual harmony
• Relaxation
• Enlightenment
• Deepens relationship with God
• Introspection
• Ideas
• Assurance
• Puts us in the present
• Improves flow of oxygen to lungs
• Improves blood flow
• Reduces anxiety
• Decreases tension
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Meditation
Benefits:
• Reduces release of cortisol (weight gain)
• Enhances immunity
• Decreases aging
• Raises DHEA level
• Helps headaches
• Increases self confidence
• Releases fears
• Creativity
• Focus
• Intuition
• Productivity
• Purifies thoughts
• More assertive, less aggression
• Reduces worry
• Reduces guilt
• Increases tolerance
• Centers
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Meditation
Meditation, where do you find the time, and how do you stay focused? What’s the best way to
get started?
To be honest, I’m still working on that. I’ll always be working on it! I started with guided
meditations, which help me stay focused. I had never been particularly good at sticking with
meditation, so I made a commitment that I would meditate every day. I kept hearing it would
change my life. I loaded up my IPOD with guided meditations, you can find them free all over the
Internet. Now, I was stressing about having TOO many meditations! Not a great start.
You really have to stick with it, and keep on meditating, even if you feel like you spend more time
thinking about all the laundry you should be doing. My mind runs at 100 MPH most of my
waking hours, I really wanted to learn how to turn it off on occasion! It does get better and better
as you practice. I’m probably about five years into it now, and I see the benefits everyday. The
more I practice at quieting my mind for meditation, the quicker and easier quieting my mind is in
my everyday life.
It’s so important to really isolate yourself when you start to meditate. You need to really shut out
the external and internal distractions as best you can. Not an easy thing to do, unless you live
alone, with no pets. My initial goal was to try to meditate first thing in the morning, and last thing
before I go to sleep. That almost never happens. I already get up before 6AM every morning,
and unless I literally don’t get out of bed before I meditate, something grabs my attention first. I
have to tiptoe into the bathroom and hope the puppy doesn’t hear me! Not likely.
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Meditation
I downloaded some meditations to my phone, so that on weekday mornings I can just grab my phone,
literally before I even get out of bed, and start my day with some quiet time.
You can also bookmark meditations on YouTube, which are easy to find on the fly. On weekend
mornings I get up, take care of the dog, get myself a cup of tea, and head back to my room or out to
my deck to meditate. I love morning meditations, it’s awesome to start your day with a clear mind.
Evening meditations are wonderful, you’re sleepy so it’s a very different experience. There are some
nice guided meditations that are designed to be listened to when you’re going to sleep. It’s a fabulous
way to wind down your day, and calm down your mind for a good nights rest. If there’s something in
your life you’re hoping to manifest or focus on, meditating on that topic before you go to sleep is said
to tune your dreams and soul into those desires. I find I dream so much more when I meditate before
sleep! I’m keeping a dream journal, that’s a topic for another day.
I’ve even tried to meditate during the day! On weekends that’s do-able, on weekdays it’s a riot. I’ve
tried to find a quiet lot, in my car, sitting in a pretty place, hoping no cops come by and knock on my
window wondering if I’m alive!
There’s the delicate balance of needing the car battery on so I can listen to the meditation, and since
it’s cold, so that the heat can run. I don’t want to asphyxiate myself, so then there has to be open
windows, you’re starting to get the picture. Not exactly the stress free environment I’m shooting for.
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Meditation
Meditating, for me, is starting to feel like a splurge on myself, fabulous!
Making time to meditate is now as wonderful as making time for pedicures and massages. I
had no idea I would be so enthusiastic about it! I love the little bit of tranquility it brings to
my life. With all of the decisions that I have to make on a daily basis, this tranquility is much
appreciated.
.
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Meditation
Progress, not perfection.
Here are some resources to check out when you have some time:
For those of you that use ITunes, go the itunes store, search for meditations, and narrow down to
podcasts. They’re free, and there are tons and tons of them. Try and find the ones that feel right for
you.
Here’s Deepak Chopra on learning to meditate. He did this clip for the Dr. OZ show awhile back.
http://www.mindbodygreen.com/0-491/Meditation-Techniques-for-Beginners-Demonstrated-byDeepak-Chopra-Video.html
There are some different meditation techniques. There are Mantra meditations, Chakra meditations,
Heart Centered meditations, Trataka meditations, and more. You really have to experiment and find
what resonates with you. I find different techniques work for me at different times, so play
around. Here’s a good article describing different techniques.
http://www.healthandyoga.com/html/meditation/meditationtechniques.html
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Day 13
Task
Enjoy your weekend. Think of someone who is important to you and spend 30
minutes with them….just enjoying each other. Put away your cell phone, turn off
the television and enjoy their company uninterrupted.
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Task
Have some fun. Think of something you really enjoy doing and do it.
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15
Advanced Nutrition
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Day 15
Task
Try some green juice. Consider cutting out your caffeine.
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Day 15
Session Notes
Client Name _____________________
Date _______________
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Day 15
Green Vegetables
Dark leafy green vegetables supply:
•
minerals (calcium, iron
•
Vitamins
•
Folic acid
•
Fiber
Health Benefits of Green Vegetables:
•
Alkalizes (cancer prevention
•
Liver, gall bladder and kidney function
•
Immune system
•
Reduces mucus
•
Circulation
•
Antioxidants
•
Better digestion (enzymes)
•
Carotenoids
•
Energy
•
Phytochemicals
•
Cleans blood
•
Micronutrients
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Green Vegetables
“As a shopper, you may pass by them many times, looking but not buying, noticing, the dazzling array of
fresh, crisp, and nutritious greens – curly kale, red and green chard, collards, bok choy, mustard greens,
arugula, fisee, mesclun, and other exotic looking lettuces. A little uncertain, a little confused, you tuck
these impressions into a corner of your mind. Then, at a favorite restaurant, an exotic-looking salad is
served, or perhaps tender beet greens with garlic and olive oil. The next trip to the market once again
serves to conjure up these tasty dishes. This time, you buy some beet greens, some arugula, even frisee,
and take them home. Now what?” Greens Glorious Greens
“Diets that are rich in vegetables and fruits are protective against many cancers – there is an enormous
amount of work on this,” says Lee Wattenberg, a professor at the University of Minnesota who has been
studying cancer prevention for 30 years. “Over the last decade a fairly large number of prevention
compounds have been found in fruits and vegetables. When you look at the totality, it’s quite impressive.”
As impressive as the health benefits of greens may be, you should not picture a pile of tasteless, hard to
chew greens on your plate. You don’t have to eat them just because they are healthy for you. We are
here to say that leafy greens are not only beautiful to behold, but also tasty and capable of transporting us
(through recipes) to far corners of the earth where greens have been a way of life for centuries. The
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Green Vegetables
Knowledge that you can transform
greens into a variety of delicious dishes
is what you hope to pass along.
With the exception of spinach and
lettuce, and some use of collards ant
turnips greens in the South, leafy greens
have generally not been part of the
American diet.
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Green Vegetables
Oxalates include some leafy greens, berries, fruits and vegetables high in vitamin C, some nuts and seeds, coffee, tea
and chocolate. That is why it is important to have a nice variety of foods in your diet and not be extreme in any one
thing.
Oxalate is a molecule that, under certain circumstances, links up with calcium and crystalizes. It is important to eat a
low oxalate diet if you suffer from kidney stones, fibromyalgia, inflammation, or have had part of your intestine
removed.
A food is considered high in oxalates when it has more than 10mg of the compound per serving.
Some of the foods high in oxalate include, spinach, green beans, rhubarb, kidney beans, soy, sweet potatoes,
strawberries, raspberries, tangerines and kiwis. Meat and dairy do not have oxalate.
To balance vegetables that are high in oxalates combine them with richer foods like seeds, nuts, beans or oil.
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Green Vegetables
Arugula
Endive
•
Cruciferous
• Bitter, leafy
•
Peppery taste
• Belgian endive, escarole, and curly endive (frisée).
•
High in potassium
•
Manages blood pressure
•
Prevents osteoporosis
•
Boosts memory (phytochemicals)
Escarole
•
Antioxidants
• Leafy
• Good source of potassium, (manages blood
pressure and preventing osteoporosis)
• Vitamin K (may prevent bone fractures).
• Good source of potassium, a mineral involved in
Collard Greens
managing blood pressure and preventing
•
Cruciferous and leafy
osteoporosis
•
From the cabbage family
•
Good source of beta-carotene
•
Helps prevent and manage arthritis, cataracts,
• Good source of vitamin K( may prevent bone
fractures).
macular degeneration
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Green Vegetables
Kale
•
cruciferous and leafy from the cabbage
•
Good source of antioxidants, including vitamin C,
beta-carotene, lutein, and zeaxanthin (helps maintain
healthy eyes, hair, and skin)
•
• Good source of antioxidants, (helps prevent arthritis,
cataracts, and macular degeneration, as well as maintain
healthy hair and skin)
• Good source of potassium (manages blood pressure and
prevents osteoporosis)
Calcium and potassium (keeps bones and teeth
• Vitamin K (may prevent bone fractures)
strong)
•
Quercetin (anti-inflammatory) (arthritis and memory
Mustard Greens
loss)
• Pungent, peppery flavor
•
Riboflavin (may protect against migraines)
• Antioxidants (vitamin C, beta-carotene, lutein, and zeaxanthin,
•
Vitamin K (may prevent bone fractures)
which help prevent arthritis and maintain healthy eyes, hair,
and skin)
• Contains folate, (may help reduce the risk of heart disease,
Lettuce
enhance memory, and improve mood)
•
Leafy
•
Romaine, green leaf, red leaf, bibb, and butterhead
•
Good source of antioxidants
• Vitamin K (may prevent bone fractures)
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Green Vegetables
Radicchio
•
leafy vegetable with a bitter taste
• Vitamin K (may prevent bone fractures)
•
good source of potassium (manages blood pressure
• Iron and Vitamin B
and prevents osteoporosis)
Swiss Chard
•
Vitamin E
•
Lutein (maintains healthy eyes and skin)
• Leafy green vegetable
• Similar to spinach
• Good source of antioxidants (vitamin E, beta-carotene, lutein,
Spinach
and zeaxanthin)
•
Dark leafy green vegetable
• Magnesium
•
Nutrient-dense
• Potassium
•
High in fiber
• Vitamin K
•
Can help you manage type 2 diabetes
•
Good source of antioxidants (vitamin C, beta
carotene, lutein, and zeaxanthin)
•
Very high amounts of potassium
Turnip Greens
• Leafy green vegetable
• Good source of antioxidants
• Contains folate
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Green Vegetables
Watercress
•
Leafy green vegetable
•
Peppery flavor
•
Good source of beta-carotene, lutein, and
zeaxanthin
•
Vitamin K
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Phantastic Phacts
Do you understand the importance of alkaline and acid in the body?
The most important thing to know is that illness is cause by acid. Acid and alkaline balance is important to your health.
THIS IS THE FACT:
•
Illness is caused by Acidification
•
Alkaline -acid balance is one of the big keys to health. Once you master this in your diet. You will thrive. You will
be surprised by all the diseases and ailments that are caused by acidity in the diet…and then in the body. Acidity
causes disturbance in your enzymes, demineralization and seriously harmful acid activity.
If you are too acidic you may suffer from the following; No energy, Depression, Nervousness and agitation, Low stress
threshold, Tooth and gum disease, Conjunctivitis, Cracking at the corners of your lips, Acidic diarrhea, Mineral and
calcium depletion of bones, Osteoporosis, Inflamed intestines, Burning in the bladder, Runny nose and chills, dry skin,
thin nails, dull, dry hair, leg cramping, Rheumatism, Arthritis, Sciatica, Tendinitis, Migrant joint pains
UNDERSTAND PH BALANCE:
The pH scale goes from 0 to 14
The numbers below 7 are acidic (low on oxygen)
The numbers above 7 are alkaline
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Phantastic Phacts
THIS IS IMPORTANT…
•
Blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH of 7.4.
•
At a pH slightly above 7.4 cancer cells become dormant
•
At pH 8.5 cancer cells will die while healthy cells will live.
THIS IS WHAT YOU MUST DO TO BE OPTIMALLY HEALTHY…
•
60-80% of the diet should be alkaline
•
20-40% should be acidic for an optimum result.
ACIDIC DIETS EAT UP YOUR MINERALS – ALKALIZING DIETS REPLENISH YOUR MINERALS
So, what is acidic? Fried foods, animal products ….you get it. Alkaline is the good green stuff. When you eat acidic
food, your body works like crazy to bring it back to an alkaline state…that is how you get sick…it robs your mineral
stores to overcompensate…this is where the trouble comes in.
The standard American diet (sad) is acidic, burgers, cheese, coffee….all the stuff that gets eaten every day is eating up
all the good things in your body. Bottom line is you need your minerals. Your body does not replenish its minerals.
Once you use them, they are gone. If you want more you need to eat them. Minerals help your body to build
essentials to its health; proteins, enzymes, hormones, etc. Foods that are high in minerals are alkaline.
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Phantastic Phacts
You can exercise to improve your PH balance! Exercise helps the body to balance PH.
ENJOY!
AVOID
cold-water fish
cream
asparagus
spirulina
lemons
beef
synthetic
beets
sprouts
limes
venison
supplements
bell peppers
zucchini
mangoes
pork
pharmaceutical drugs
broccoli
buckwheat
melons
wild game
sugar
carrots
millet
poultry
coffee
cauliflower
quinoa
shellfish
margarine
chlorella
amaranth
eggs
roasted peanuts
celery
stevia
strawberries
milk (raw &
soft drinks
chicory
beans
flax seed
pasteurized)
isolated soy protein
cucumbers
peas
hemp seed
butter
isolated whey protein
kelp
cold pressed hemp,
white chia seed
leafy greens
flax and borage seed oil
sesame seed
radish
apples
cheese
avocados
papayas
pomegranates
bananas
almonds
coconut
cantaloupe
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Day 15
The Dirty Dozen
1. Apples – A tree fruit that always makes the list: Apples. More than 40 different pesticides have been detected on
apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not
surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart foods to
buy organic. Some recommend peeling apples to reduce exposure to pesticide residue, but be aware that you're
peeling away many of the fruit's most beneficial nutrients when you do so! Can't find organic apples? Safer
alternatives include watermelon, bananas and tangerines.
2. Celery - Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it
doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy greens).
USDA tests have found more than 60 different pesticides on celery. Can't find organic celery? Not to worry some
safer alternatives with a similar crunch include broccoli, radishes and onions.
3. Strawberries - Strawberries are always on the list of dirty dozen foods, in part because fungus prompts farmers to
spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have been found on
strawberries, though fewer are found on frozen strawberries. Can't find organic strawberries? No worries! Safer
alternatives include kiwi and pineapples.
4. Peaches - Another tree fruit that always makes the dirty dozen list: peaches. more than 60 pesticides have been
found on peaches, and nearly as many in single-serving packs, but far fewer in canned peaches. Safer alternatives
include watermelon, tangerines, oranges and grapefruit.
5. Spinach - Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides. (While
frozen spinach has nearly as many, canned has had fewer detected pesticides.)
6. Nectarines (imported) - Nectarines, at least imported ones, are among the most highly contaminated tree fruits.
Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been detected on
nectarines. Can't find organic nectarines? Try pineapple, papaya or mango instead.
7. Grapes - Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides.
Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine, eh?
Adapted from The Daily Green
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The Dirty Dozen
8. Sweet Bell Peppers – Another fruit that usually makes the dirty dozen list because it tends to have high pesticide
residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides have been detected on
sweet bell peppers.
9. Potatoes - America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have been detected on
potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance of pesticide residue.
10. Blueberries - Blueberries usually make the dirty dozen list, since more than 50 pesticides have been detected as
residue on them. Frozen blueberries have proved somewhat less contaminated. Unfortunately, obvious alternatives like
cranberries and cherries, while they may not make the dirty dozen list this year, are often contaminated themselves. For
breakfast cereal, if you can't find blueberries, consider topping with bananas.
11. Lettuce - Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods with the most
pesticides. More than 50 pesticides have been identified on lettuce. If you can't find organic lettuce, alternatives include
asparagus..
12. Kale - A superfood, traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but
it was found to have high amounts of pesticide residue when tested in each of the past two years. Can't find organic
kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion greens also make a nutritious alternative
Adapted from The Daily Green
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Juice or Blend
Blenders retain everything from the food. They take the fiber and pulp and blend it all together.
Juicers separate the pulp from the juice and we drink the juice only.
When you first start out, juicing is a lot easier on your body. Whether you are juicing to treat a health condition or just
to stay healthy, you will experience a lot of detoxification if you are not used to all that fiber.
The juice will still give you loads of energy.
When you get used to the juice, and if you enjoy the texture, go ahead and try smoothies.
When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it. Chlorophyll is a
detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds. The chlorophyll
remakes our blood. It is centered on magnesium and our blood is centered on iron.
*IMPORTANT JUICE NOTE:
You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you will probably
release toxins very quickly. This will happen in the form of bowel movements. Sometimes your liver dumps a lot of
toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you have. It is good for kidney, heart and liver
conditions. Green juice is an amazing detoxifier.
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Sugar Addiction
FACT. WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically
much more prone to sugar and food addiction than others. I have observed this in my patients, but now it
is becoming clear why some have more trouble kicking the sugar habit than others.
The science demonstrating that people can be biologically addicted to sugar in the same way we can be
addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar in
alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily available
drug: Sugar.
It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to feel
pleasure, thus driving us to a range of addictive pleasures that stimulate our reward center in the brain –
drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar, food addiction,
and compulsive eating.
We often see these as moral failures or results of character defects. In fact, it may be that addicts of all
stripes are simply unlucky and born with unfortunate genetic variations in our reward and pleasure
mechanisms.
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by
modulating your brain chemistry and receptor function with the use of specific nutrients …
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
The Genetics of Pleasure
In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or
switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other
stimulating addictions increase dopamine in the short term.
The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have
DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it
seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.(i)
Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose brains
didn’t light up as much in the dopamine reward centers were more likely to be obese and gain weight
later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors.
Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward
response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on the
brain) was used in sugar addicts. When they took this drug, which prevented them from getting the
temporary high from sugar, they craved less and ate less.
We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why
children who take stimulant ADHD drugs (which are actually just fancy amphetamines that stimulate
dopamine receptors) have trouble gaining enough weight as they grow.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
There are also some promising studies of
nutraceuticals that can modulate dopamine
receptor function and appetite regulation. Bruce
Ames, PhD found that high levels nutrients can
reduce disease in people with 50 different gene
variants, nutrients may modulate the function of
our genes, improve their function, or affect the
activity of enzymes that genes produce. In fact,
one third of our entire DNA has one simple job: To
code for and produce enzymes controlled by
nutrient co-factors. This means that nutrients have
a powerful ability to modify the expression of your
genes.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Overcoming Your Addiction to Sugar
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its activity by
modulating your brain chemistry and receptor function with the use of specific nutrients that either
improve gene expression, or modify the activity, the enzymes, or the receptors, even if they are
somewhat impaired.
Regulation of hormones and neurotransmitters that affect appetite and cravings is complex and involves
many factors including how quickly food spikes our blood sugar, stress, getting enough sleep, nutritional
deficiencies, chemicals such as artificial sweeteners, food sensitivities which drive inflammation, and
more.
For those with personal struggles with food addiction, remember it is not a moral failing or lack of
willpower.
1. Balance your blood sugar: Research studies say that low blood sugar levels are associated with
LOWER overall blood flow to the brain, which means more BAD decisions. To keep your blood sugar
stable:
Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters. Studies repeatedly
show that eating a healthy breakfast helps people maintain weight loss.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein with each
snack or meal (lean animal protein, nuts, seeds, beans).
1. Avoid eating 3 hours before bedtime.
2. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey. If you are
addicted to narcotics or alcohol you can’t simply just cut down. You have to stop for you brain to reset.
Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners from your diet. These are all drugs
that will fuel cravings.
3. Determine if hidden food allergies are triggering your cravings. We often crave the very foods that we
have a hidden allergy to.
4. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.
5. Optimize your nutrient status .
Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the hormone that
helps turn off your appetite doesn’t work and people feel hungry all the time, no matter how much they
eat.
Optimize omega-3s: Low levels of omega three fatty acids are involved in normal brain cell function,
insulin control and inflammation
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Consider taking natural supplements for
cravings control. Glutamine, tyrosine, 5-HTP
are amino acids that help reduce cravings.
Stress reducing herbs such as Rhodiola can
help. Chromium balances blood sugar and
can help take the edge off cravings.
Glucomannan fiber is very helpful to reduce
the spikes in sugar and insulin that drive
cravings and hunger.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Swapping Sweet
Sweetener
Substitution Ratio
Confectioners' sugar
1 3/4 cups for each 1 cup sugar
Brown sugar
1 cup firmly packed for each 1
cup sugar
Turbinado sugar
1 cup for each 1 cup sugar
Maple syrup
3/4 cup for each 1 cup sugar
Honey
3/4 cup for each 1 cup sugar
Barley malt or rice syrup
3/4 cup for each 1 cup sugar
Molasses
1 1/4 cups for each 1 cup sugar
Stevia
Read packaging label
Dates
1 cup pureed
Banana
1 cup mashed
Figs
8 oz pureed
Use sparingly
Adapted from Whole Foods
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Sugar & Aging
Sugar & Aging
Sugar in all of its forms (corn syrup, cane sugar, high fructose corn syrup, etc.) is extremely damaging to the skin--and
in fact to all organ systems. Yes, enjoy that yogurt-a very healthy food—remove but eat it plain or add fresh fruit. The
sweetened varieties sabotage a healthy lifestyle.
Here's why:
Sugar suppresses the activity of our white blood cells. This makes us more susceptible to infectious disease (colds, flu
and so forth) as well as cancer. The same dysfunction of the white blood cells can also make allergies worse.
Collagen's Natural Enemy
As a dermatologist, I know that wrinkles, deep lines and sagging skin are a partial by-product of the process known as
glycation. Sugar and other high-glycemic carbohydrates (breads, starches, potatoes, baked goods, pastas, desserts,
soda) are rapidly converted to glucose in your bloodstream. This overload can cause a reaction called glycation, in
which the excess sugar molecules attach themselves to collagen fibers. Glycation occurs when a glucose (sugar)
molecule binds to a protein molecule without the influence of enzymes, (proteins that accelerate the rate of chemical
reactions). In scientific terms, we refer to these sugar/protein bondings as AGEs, an appropriate acronym for advanced
glycosylation end products. This causes them to lose their strength and flexibility, so the skin becomes less elastic and
more vulnerable to sun damage, lines, and sagging.
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Sugar
Not Just Skin Deep
While wrinkled skin is one of the visible appearances of AGEs, most degenerative diseases are affected in one way or
another by disease-producing glycation reactions. These reactions result in major damage to the body, including arterial
stiffening, atherosclerosis, the formation of cataracts, neurological impairment, diabetic complications, wrinkled, sagging
skin, and more. In fact, AGEs lie at the very heart of the aging process across all specialties from the skin to the brain.
AGEs can be responsible for wrinkles, heart disease, cancer, diabetes, and much more, including the age-related
memory loss and even Alzheimer's disease.
Simply put, the formation of AGEs is responsible for serious damage to the body, both internally and externally and
sugar is a major culprit.
The Glycation Fighter: Alpha Lipoic Acid
We also have a number of highly effective topical anti-glycation treatments for skin. Alpha lipoic acid (ALA), a very
powerful nutrient when taken as a supplement, is also important as a topical treatment. It is highly recommended as a
nutritional supplement because it has powerful anti-glycating effects and is an extremely important anti-inflammatory.
Alpha lipoic acid increases the cell's ability to take up glucose for metabolism. This removes it from the blood, thereby
helping to prevent damaging glycation reactions. Because it is both fat and water soluble, it can reach all portions of the
cell, providing complete protection. This is true whether it is taken as a supplement or used as a topical. ALA's fat
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Sugar
solubility allows it to penetrate into the skin where it can wield its anti-inflammatory power to great benefit. It protects
the cells from free radical damage and halts the initiation of skin-damaging inflammatory cascade.
What About Sweeteners?
My patients often ask me is eating sugar and other forms of sweeteners can contribute to acne and the answer is yes.
When our blood sugar and insulin levels rise, whether from a poor diet (sugary, starchy foods) or from stress, we
experience a serious increase in inflammatory chemicals at a cellular level. This causes inflammatory diseases such as
acne to worsen dramatically. Cortisol and other adrenal steroids can act as androgens (male hormones) and stimulate
the sebaceous (oil) glands resulting in a flare-up of acne.
If you are concerned about your health, and not accelerating the aging process, it is best to avoid all forms of refined
sugar as well as chemical artificial sweeteners. There are natural sugars found in fruits and vegetables that should be
our only source of sugar. These foods are high in anti-inflammatory anti-oxidants, help stabilize blood sugar, and
nutrients that promote beautiful skin and a healthy body.
Adapted from 10/12 Dr. Perricone on Sugar
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Day 16
Task
Is there someone you need to apologize to? Make a heartfelt apology today.
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17
Traveling
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Day 17
Task
Is there someone you need to apologize to? Make a heartfelt apology today.
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Day 17
Lemon Water
Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic traditions, used to
stimulate digestion for the day and clear the body of any toxins that may have settled in the digestive tract
overnight. While it is tricky to apply the strict burden of evidence expected by Western science to traditional
practices (often called “folk medicine”) that originated long before modern medical science standards were
developed, research on the nutritional elements found in lemons suggests the numerous health benefits traditionally
associated with drinking fresh lemon water daily may have merit.
We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your day with some
warm lemon water first to kick-start digestion. The water doesn’t always have to be warm, but it should be purified.
Simply use half a fresh lemon per large glass of water or to taste and sip throughout the day. On a simple level,
fresh lemons take plain old water up a notch. Here are 5 health benefits of drinking lemon water that elevate
drinking it for reasons beyond just taste:
Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in healthy
immune function1,2 which may reduce the risk of respiratory infection3. Ascorbic acid (vitamin C) found in lemons
demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory
symptoms4,5. Lemons also contain saponins6, which show antimicrobial properties that may help keep cold and flu
at bay. Last but not least, ascorbic acid enhances iron absorption in the body; iron plays an important role in
immune function7.
Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually one of the
most alkalizing foods for the body. Lemons contain both citric and ascorbic acid, weak acids easily metabolized
from the body allowing the mineral content of lemons to help alkalize the blood.
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Lemon Water
Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic. Believed to
stimulate and purify the liver, lemon juice is traditionally understood to support digestive hydrochloric acid in the
stomach further aiding digestion. Vitamin C status has been associated with reduced risk of peptic ulcers caused by
the bacteria Helicobacter pylori9.
Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical damage —
especially as caused by UV exposure and environmental toxins — is responsible for many symptoms of aging.
Antioxidant intake can help offset this damage, minimizing wrinkles. Further, lemon juice can be applied topically to
scars and age spots to help reduce their appearance. Traditionally used as a liver stimulant, lemon water is also
believed to help purge toxins from the blood, helping to keep skin clear of blemishes.
Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an
essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage 10. As noted previously,
vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an essential nutrient in the
maintenance of good health and recovery from stress and injury.
1http://www.ncbi.nlm.nih.gov/pubmed/22429343 2http://www.ncbi.nlm.nih.gov/pubmed/21184650
3http://www.ncbi.nlm.nih.gov/pubmed/22070691 4http://www.ncbi.nlm.nih.gov/pubmed/21917705
5http://ajrccm.atsjournals.org/content/163/5/1246.long
6http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf 7http://jn.nutrition.org/content/131/2/568S.full
8http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf
9http://www.ncbi.nlm.nih.gov/pubmed/12897042 10http://webprod.hc-sc.gc.ca/nhpid-
bdipsn/monoReq.do?id=182&lang=eng
Adapted from VEGA
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18
Beauty
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Day 18
Task
Make a list of 10 ways you are beautiful.
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Day 18
Beauty
Internal cleanliness creates external beauty. This is the great surprise. All the things you do in this 28 day
program lead you to a way of life that creates a beauty that glows from the inside out. The principles you have
learned, nutrition and exercise. The advanced principles of ph balance, acid and alkaline are key factors in
creating external beauty.
“Proper nutrition is an art. It is an art form. Every bite is a brush stroke. Every swallow is a new color. Each
meal is a cloud or a tree or a flower. – a piece of the beautiful painting you are becoming. You are becoming an
even more attractive work of art each day. You are truly a work of art in progress.” David Wolfe
If you apply the lessons contained within this program to improve your appearance, vitality and health, beauty is
the natural outcome of healthy living.
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Day 18
Inflammation
It has become increasingly obvious that chronic inflammation is the main cause of many chronic illnesses - heart
disease, many cancers, and Alzheimer's disease.
We recognize inflammation as redness, heat, swelling and pain. It is a natural healing response to bring
nourishment and immunity to an injury or infection. When the inflammation serves no purpose and refuses to go
away, it causes illness.
Some of the things that contribute to inflammation include stress, lack of exercise, dietary choices, genetics, and
exposure to toxins (like secondhand tobacco smoke, prescription drugs like steroids and NSAID’s and metals).
Learning how to adjust dietary choices is one of the best ways to deal with chronic inflammation.
There is a blood test that detects inflammation – you should talk to your doctor and have them check your CRP or
C-reactive protein. It is a protein that is found in the blood and is the major red flag for inflammation.
Anti Inflammatory foods:
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Day 18
Inflammatory Foods
1. Sugar - Sugar is in many processed foods and we don’t even realize it.
2. Cooking Oils - Corn, cottonseed, safflower, soy, sunflower,
3. Trans Fats – Check all labels and NEVER eat trans fats.
4. Dairy - Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives
and even breathing difficulties.
5. Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us. They are also given
hormones and antibiotics..
6. Red and Processed Meat - We develop antibodies that cause inflammation
7. Alcohol - Regular alcohol use creates irritation and inflammation to numerous organs, which can lead to
cancer.
8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. These include white
rice, flour, bread and pasta.
9. Artificial Food Additives - Aspartame and MSG
10. Allergens - Any food that you are allergic to and eat anyway.
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Inflammation
Anti Inflammatory Foods
Inflammatory Foods
•
Blueberries
•
Sugar
•
Chocolate (Dark, uncooked)
•
Cooking Oils - corn, cottonseed, safflower, soy,
•
Cruciferous Vegetables
•
Extra Virgin Olive Oil
•
Ginger
•
Garlic
•
Dairy
•
Green Tea
•
Feedlot-Raised Meat
•
Kelp
•
Red and Processed Meat
•
Sweet Potato
•
Alcohol
•
Turmeric
•
Refined Grains
•
Watercress
•
Artificial Food Additives: Aspartame and MSG
•
Wild Alaskan Salmon.
•
Any food that you are allergic to and eat anyway.
sunflower,
•
Trans Fats – check all labels and NEVER eat trans
fats.
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19
Positive Thinking
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Day 19
Task
Do the exercise in “Keeping Track from this weeks packet. Recognize the things you have to be grateful for
and make sure you are around positive people who bring out the best in you.
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Day 19
Negative Thinking
“Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.”
Lao Tzu
Negative thoughts sneak into our mind and it is hard to turn them off. Instead of stopping the negative
thoughts purposefully put yourself into a positive mindset with a variety of different techniques. Some
excellent examples include:
1. Keep a gratitude journal. Each day write down 3 things that you are grateful. It magically takes the
focus of negative things and reminds us how lucky we really are.
2. Push your shoulders back, stand up or sit up straight and smile as big as you can. This changes
your state immediately.
3. Take quiet time to reflect or just let mind release everything until it is just sitting there with youempty of thought.
4. Surround yourself with people who believe in you and are positive influences.
5. Don’t be a victim. Take responsibility for everything you do.
6. Don’t let other peoples bad thoughts seep into your head. Let them own it, it is not yours.
7. Do something for someone else. That lifts spirits better than anything.
8. Laugh! Watch a funny movie and laugh until you cry!
9. Turn the music up loud and sing with it…as loud as you can.
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Day 19
Keeping Track
An exercise in looking at achievement on a daily basis instead of looking at the things you
did wrong.
Please list 3 things you did well today that will move you toward your goal.
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
Please write down 1 thing you will do better tomorrow.
1. ________________________________________________________
Do this daily and you will see your focus change. You will be seeing the daily steps you
take toward an accumulated improvement. This allows for constant and never ending
improvement.
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Day 20
Task
Enjoy your weekend. Practice an act of kindness with no expectation of return.
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Day 21
Task
Find a spot in your house that is cluttered. Clear it out.
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Day 22
Task
Select 2 superfoods you do not currently eat, from the list in your packet. Decide to
incorporate them into your diet for the next 7 days.
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Day 22
Session Notes
Client Name _____________________
Date _______________
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Day 22
Super foods
As more of us shop at whole food markets and have become aware of the importance of eating clean and organic
foods, we are naturally moving toward foods that have the potential to make us incredibly healthy! Super foods are not
new, as a matter of fact, they all go back to ancient times. We are just rediscovering what our ancestors knew
instinctively.
Super foods are natural food sources with highly concentrated, complex supply of high quality nutrients with the least
negative properties.
The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the number of
calories present, they are always high in nutrients. They are an excellent addition to any healthy diet.
Super foods should not be the only part of your diet. A really healthy diet would include live, raw plant foods, super
herbs and super foods.
Super foods can help nourish the brain, muscles, bones, organs, immune system and hair,
skin and nails. They also correct imbalance in the diet. The ultimate goal would be to be able to quit taking vitamin and
mineral supplements and actually get these nutrients from your foods.
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Day 22
Super foods-Acai
Acai (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Harvested in the rainforests of Brazil, açaí
tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is the magic that makes it
nature's perfect energy fruit. Açaí is packed full of antioxidants, amino acids and essential fatty acids.
Açaí pulp contains:
•
A remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants
than red grapes and 10 to 30 times the anthocyanins of red wine.
•
A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote cardiovascular and
digestive health.
•
An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to proper muscle
contraction and regeneration.
•
The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is
important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help
make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and
insulin receptors function more efficiently. This is particularly important because high insulin levels create an
inflammatory state, and we know, inflammation causes aging.
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Day 22
Super foods-Aloe
Aloe grows in 200 species in Africa, America, Asia and Europe. The gel of raw aloe has vitamins A, C and
E, the minerals, sulfur, calcium, magnesium, zinc, selenium, and chromium and antioxidants, fiber, amino
acids, enzymes, sterols, lignins, and polysaccharides.
The polysaccharides lubricate the joints, brain, nervous system and the skin. Aloe can be used for digestive
problems. The same polysaccharides that make you limber, smart, and beautiful also calm digestion. It
cuts the mucous in the intestines and allows for more nutrients to be absorbed. Aloe is also useful in killing
candida (yeast). Aloe reduces inflammation, radiation sickness, cancer, heart disease, and diabetes.
Aloe Vera is also an adaptogen. Adaptogens help to balance blood sugar and enhance the liver, digestive
system and skin.
You can purchase aloe in whole leaves, bottled as gel or water, dried powder or lotions.
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Day 22
Super foods-Cacao
“There’s nothing better than a good friend, except a good friend with chocolate.” – Linda Grayson
Beans – Powder – Butter – Nibs - Paste
Cacao (chocolate) is one of the most delicious and healthy super foods that exist. It is beneficial with PMS symptoms,
good for metabolizing glucose, heart healthy, easing depression and it helps as a delivery agent for many other superfoods like mushrooms, goji berries and spirulina. In addition to supporting cardiac health and lifting moods, cacao is
well-known to east symptoms of PMS, enhance glucose metabolism and may even help prevent colon cancer.
“All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz
Cacao is a seed. Everything chocolate comes from a seed and called cocoa beans. Chocolate does not have sugar or
dairy not unless you add it. If you want a delicious, high energy weight loss food; chocolate is your bean!
What is in chocolate…and what it does….
Magnesium – #1 source of
heart, brain, muscle cramping, elimination, alkaline, bone strength
Iron
blood
Chromium
balances blood sugar
Copper
blood, immunity
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Super foods-Cacao
Manganese
blood
Vitamin C
Zinc
immunity, liver, pancreas, skin
Omega-6 Fatty Acids
(healthy unless chocolate is cooked…then it is a trans fat)
Phenylethlamine
focus, alertness, appetite suppressant
Anandamide
endorphin (same as what is released after exercising)
Tryptophan
mood enhancing,
Seratonin
stress defense (feel good)
Fiber
elimination
Methylxantines
antibacterial, cardiovascular
Oxalic Acid
(when cooked is bad for the kidneys)
There are good reasons to eat chocolate only when raw. The oxalic acid and omega 6 fatty acids become
problematic (trans fat and oxalates). There are a lot of delicious ways to use raw cacao.
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Super foods-Chlorella
Chlorella contains more chlorophyll—the alkaline-promoting powerhouse—than any other known plant, chlorella is a
freshwater green algae with an amazing growth rate that makes it the fastest growing plant on earth.
Not to be underestimated because of its microscopic size, chlorella packs an impressive punch on many fronts.
Chlorella is a strongly alkalizing, complete food that shines as a vitamin and mineral supplement. One of the few plantbased sources of B-12, chlorella is a welcome addition to any vegetarian or vegan diet based on this fact alone.
At whopping 65% protein, chlorella is an incredibly efficient source of protein, possessing 19 amino acids—including all
ten essential amino acids—as well as essential fatty acids and a host of vitamins, minerals and enzymes. Clean and
green, chlorella is being researched as a future alternative to protein farming.
Renowned for its cleansing and detoxifying abilities, chlorella enhances your immune system at a cellular level.
Able to quadruple in a single day, chlorella’s impressive growth rate stems from a compound called chlorella growth
factor (CGF)—combined with nucleic acids (RNA and DNA), the superfood chlorella is a supplement built for healing.
Consuming chlorella regularly speeds cell regeneration, enhancing healing, expediting muscle recovery and slowing the
signs of aging. The CGF in chlorella stimulates tissue repair, supporting your immune system in times of stress and
helping you avoid getting sick. If you choose to take a chlorella supplement, look for one that’s had the cell-walls
cracked so your body can digest its goodness.
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Super foods-Coconut
Coconut tastes delicious and the health benefits are astounding!
Coconut oil can be used as a cleanser, anti-fungal and moisturizer There is a lot to be said for anything that is chemical free
that we can use on our bodies. There are some people who use coconut oil on their faces. Coconut oil is great to massage
into your scalp. It is nice for the hair and the skin.
Coconut oil is great in recipes:
You can use a tablespoon of coconut oil daily in your morning smoothie. It gives it such a nice texture and it is so good for
you. Coconut can be used in recipes with chocolate and helps to bind the ingredients as it solidifies. A pinch of coconut oil in
hot tea with a pinch of raw cacao for a special treat as well.
Coconut oil can also be used with cashews and stevia to make a delicious frosting. There are a lot of ways to use coconut
oil…there are even more reasons why you should.
Coconut oil has lauric acid, caprylic acid, capric acid. These acids give it antimicrobial, antifungal, antibacterial and antioxidant
abilities. It is mostly saturated fat, 92% with a small percentage being mono unsaturated and poly unsaturated. Coconut oil is
a healthy fat.
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Super foods-Coconut
Some of the benefits that are attributed to coconut oil include;
• Diabetes
•
Weight loss
•
Heart disease
• Stress
•
Immunity
• Bone loss
•
Healing and infections
• Tooth decay
•
Digestion
• Alzheimers
•
Candida
•
Kidney stones
• Hormone regulation
•
Liver disease
“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain,
saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated fats
containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy
quickly.”(Wolfe, 2009)
Coconut oil helps to regulate blood sugar. It is one fat that diabetics can eat without fear.
Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is good
for dental health. It is especially beneficial to women who are at the age to develop osteoporosis.
Be sure to purchase: organic-raw-extra virgin-cold pressed.
There is also coconut water, shredded coconut and coconut butter.
If you choose to add coconut oil to your household, you will not be sorry!
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Day 22
Super foods-Goji
Goji Berry is a superfood that is known for anti aging properties.
They are also called wolfberries. It is a bright orange-red berry that comes from a shrub that's native to China. It is
foundational to the Chinese medicine system. In Asia, goji berries have been eaten for generations in the hopes of
living longer. Goji berries are an adaptogen*. They are often recommended for chronic conditions. The health benefit
they are best used for is nourishing and supporting healing. Goji berries are not a rich source of vitamin C. They are a
wonderful antioxidant, with about 3 times the amount of antioxidants as are found in blueberries! Goji berries are also
the only food known to stimulate human growth hormone (hgh) naturally!
Qualities:
21 or more trace minerals (zinc, iron, copper, calcium, germanium, selenium, phosphorous)
Vitamins B1, B2, B6 and E
Complete protein source (19 different amino acids) (8 essential amino acids)
Beta sitosterol (anti inflammatory)
Iron
Linoleic acid (essential fatty acid)
Anti aging sesquiterpenoids
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Super foods-Goji
•
•
•
•
•
•
•
•
•
Vitamins B1, B2, B6 and E
Complete protein source (19 different amino acids) (8 essential amino acids)
Beta sitosterol (anti inflammatory)
Iron
Linoleic acid (essential fatty acid)
Anti aging sesquiterpenoids*
Betaine (for the liver)
Antioxidants*
Polysaccharides*
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Super foods-Goji
Qualities: (continued)
betaine (for the liver)
antioxidants*
Polysaccharides*
Goji berries are available dried, powdered, juiced, extracts, oil, fresh berries and processed into nibs, candies and bars.
Goji berries are gelatinous, like chia seeds they can add richness and texture to many recipes.
Goji berries are pretty easy to add to smoothies. By adding goji berries in to our foods, we are bringing it all
together....body, mind and spirit. Throw a handful into your next smoothie!
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Day 22
Super foods-Maca
Maca is a turnip-like root vegetable native to the Andean mountains in Peru. Grown at altitudes of
14,000 feet where no other crops can survive, maca is a hardy, resilient plant that’s incredibly rich in
amino acids, phytonutrients, fatty acids, vitamins and minerals. Maca earns its superfood status not
merely on the grounds of this nutritional density, but from maca’s true super-power: its renowned—
clinically proven—ability to regulate, support and balance hormonal systems in both men and women.
Maca (like ginseng) is classed as an adaptive—an adaptogen is a substance that produces a
response in your body which increases your power of resistance against multiple stressors and has a
normalizing influence on your body’s multiple systems.
Maca has an uncanny ability to regulate and rejuvenate your adrenal glands—an especially important
action in a modern life full of uncomplimentary stresses that tire and overwhelm the adrenal system,
sapping you of energy and making stress even more challenging. Properly supported, your adrenal
gland will restore your stamina, improve mental clarity and your ability to handle stress.
If adrenal support isn’t enough to convince you of maca’s superfood status, consider this: maca’s
adaptogenic properties restore hormonal balance in both genders (as proven by scientific studies and
human clinical trials).
If you’re a man, maca’s reputation as “the Viagra of the Herbal Kingdom” may be of interest: used
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Super foods-Maca
traditionally in Peru, maca as a fertility and libido enhancer, recent human clinical trials published in a
peer-reviewed medical journal showed a 180% increase in libido and a 200% increase in sperm count.
If you’re a woman, you’ll want to remember maca as you approach menopause—it’s a non-estrogen
alternative to hormone replacement therapy known to relieve the hot flashes, depression and other
symptoms of menopause.
Supporting the adrenal gland and balancing hormones with maca has another key benefit: it slows
down the aging process and can reverse some of the physical signs of aging.
The impressive resume of the superfood maca can be capped off with one more thing: maca
possesses the amino acid building blocks of serotonin, helping your body curtail stress, support mental
health and reduce cravings for artificial stimulants, like refined sugar and caffeine.
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Day 23
Task
What unhealthy habits do you have ? Consider taking steps to eliminate them. Talk to your health coach
about it.
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Day 24
Task
Today, make sure you are eating vegetables at EVERY meal. Continue through to day 28.
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Day 24
Organics
Bust Out of Food Label Overwhelm and Let Go of 8 Extra Pounds
Reading nutritional labels can make an 8 pound difference in your weight! According to a
2012 Agricultural Economics report, women who scrutinize nutritional labels have a body
mass index (BMI) 1.49 points lower than women who ignore them. Adding this additional
reading into your health regimen not only makes you smarter, it will make you and you
healthier.
While it can seem there is a new food label every other day. In this series, I'd like to help
clear some of these words up for you. Keep in mind, that while many of the labels are used
for marketing, they are clearly defined and may not mean everything we want them to mean.
Last night at a party during a really juicy conversation I was asked a question I get asked
often, maybe you've been puzzled about it too…
Why buy organic?
What is Organic?
Why should I be concerned about organic?
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Day 24
Organics
Maybe, like the lady I met last night, you've even heard organic isn't any better than conventional
food? To be honest, I've just learned most of this myself through my nutritional studies.
What is Organic?
Organic has become a huge marketing term these days. It's everywhere and on everything! The
USDA has specific guidelines that must be verified by a USDA-approved independent agency.
All organic agricultural farms and products must:
• Abstain from the application of prohibited materials which include synthetic fertilizers, pesticides,
and sewage sludge for 3 years prior to certification and then continually throughout their organic
license.
• Prohibit the use of genetically modified organisms and irradiation.
• Employ positive soil building, conservation, manure management and crop rotation practices.
• Provide outdoor access and pasture for livestock.
• Refrain from antibiotic and hormone use in animals.
• Sustain animals on 100% organic feed.
• Avoid contamination during the processing of organic products.
• Keep records of all operations.
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Day 24
Organics
Because the USDA currently has very clear and publicly stated guidelines on the use of the word
'organic' in description of the food, you can purchase products labeled organic with expectation
of a better, cleaner product.
Organic Bore-ganic, why should I care?
Well, not to be a smart aleck, but take another look at the bullet points above. To qualify for
organic the land must be free of synthetic fertilizers AND sewage sludge. For 3 years! Yikes!
I've only just learned that fertilizer from sewage sludge, human waste material, is used in
conventional agriculture. It happens so often in conventional farming that it a distinguishing and
clearly stated guideline to becoming USDA certified organic.
I've known for a while that gray water, storm run off and un-potable water, is used in many
municipal irrigation systems; but learning about sewage sludge has helped me understand why
we have viral outbreaks of e coli and salmonella through contaminated produce.
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Organics
There are many reasons I choose organic when it is both available and affordable, but human
waste based fertilizer…it's a real turn off. Always wash your produce, conventional and organic,
before storing in your pantry or refrigerator.
Is Organic food really better than Conventional food?
Stanford University made big food news when they released the results of their meta-analysis
comparing the nutritional value of organic food compared to conventionally grown food. They
concluded that there was little nutritional difference between organic and conventional foods.
Stanford University made New York Times headlines with their controversial conclusion.
They did not address the real differences between organic and conventional foods which revolve
around chemicals, pesticides (reproductive disruptors), synthetic fertilizers (environmental
toxins), sewage sludge (virus and disease breeding grounds), antibiotics, hormones and GMOs.
Now guess what, one year earlier Newcastle University in England completed a similar decade
long study and found the opposite to be true, that organic is the preferred choice for health and
wellness. How confusing is that?
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Day 24
Organics
So is Organic better?
That's up to you. If organic food is better for the environment because of the way it is
produced, isn't loaded with chemicals, bacteria, foreign DNA (GMO) and has the same or
slightly better nutritional properties -- do you think it is better for your health and longevity?
Organic food can be more affordable when you join a CSA. Check out Local Harvest to find
a CSA near you now so you can get in on the Spring Garden and sometimes Winter
Goodies!
Rommy Kirby, CHC Radiant Optimum Wellness
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Super Foods
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Day 25
Task
Create a vision board. It can be digital or paper. You can cut out magazine pictures and paste it to a
board…use Pinterest or a photo software.
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Day 25
Motivation
Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the
pavement and lazing around the house all day. It's the crucial element in setting and attaining goals and research
shows you can influence your own levels of motivation and self-control. So figure out what you want, power through
the pain period, and start being who you want to be.
What does research show about how high achievers really think? High achievers are often marked, unsurprisingly,
by a strong motive to achieve. Less accomplished individuals are often more motivated to avoid failure.
Achievement motivated individuals have a strong desire to accomplish something important, and gain gratification
from success in demanding tasks. Consequently they are willing to expend intense effort over long timespans in the
pursuit of their goals.
Failure-avoiding individuals are more focused on protecting themselves from the embarrassment and sense of
incompetence that can accompany failing at a valued task. Consequently they are less likely to attempt
achievement-oriented tasks, and may give up quickly if success is not readily forthcoming. Where total avoidance of
tasks is not possible, failure-avoiding individuals may
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Motivation
procrastinate, give less than their best effort, or engage in other self-handicapping behavior that provides a face-saving
excuse in the event of failure (e.g. drinking heavily the night before the morning of an important exam).
Of course, achievement motivation versus failure avoidance motivation exist on a continuum, with most of us falling
somewhere in the middle. In the research literature, this continuum is described as Relative Motive Strength.
An individual's relative motive strength does not exist in a vacuum, but is associated with an elaborate matrix of beliefs
that justify the commitment of intense effort toward goal achievement, or the relative lack thereof.
The core beliefs that differentiate achievement motivated individuals are:
1. Success is your personal responsibility
Achievement motivated individuals tend to believe that initiative, effort, and persistence are key determinants of success
at demanding tasks. Failure-avoiding individuals are more likely to view success as dependent on available resources and
situational constraints (e.g. the task is too hard, or the marker was biased).
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Motivation
2. Demanding tasks are opportunities
Achievement motivated individuals tend to see demanding tasks where success is uncertain as
‘challenges' or ‘opportunities'. Failure avoiding individuals are more likely to see them as ‘threats'
that may lead to the embarrassment of failure. An achievement motivated individual might tell a
failure avoiding individual, "Anything worthwhile is difficult, so stop acting so surprised".
3. Achievement striving is enjoyable
Achievement motivated individuals associate effort on demanding tasks with dedication,
concentration, commitment and involvement. Failure-avoiding individuals categories such effort as
overloading or stressful. They see perseverance in the face of setbacks and obstacles as slightly
compulsive.
4. Achievement striving is valuable
Achievement motivated individuals value hard work in and of itself. Failure-avoiding individuals may
mock achievement striving as uncool (e.g. the attitude that the L on learner plates stands for Loser).
They may associate achievement striving with lack of a social life or even early death by heart
attack.
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Motivation
5. Skills can be improved
Achievement-motivated individuals have a strong belief that they can improve their performance on demanding tasks
with practice, training, coaching, and dedication to learning. Failure-avoiding individuals tend to see skills as fixed and/or
dependent on innate talents. The research into how skills can most effectively be improved is discussed here.
6. Persistence works
Achievement motivated individuals are inclined to believe that continued effort and commitment will overcome initial
obstacles or failures. Failure-avoiding individuals are inclined to see initial failure as a sign of things to come. So the
achievement motivated individual says, "Don't assume that you can't do something until you've tried. And I mean really
tried, like tried 3000 times, not that you tried three times, and 'oh I give up.’” And the failure-avoiding individual responds,
"You really need to learn when to quit."
Fly Rock, Wellington, New Zealand - (C) Carl Beuke 2007
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Motivation
The beliefs held by achievement-motivated individuals are not necessarily more logical or objectively
correct than the beliefs held by failure-avoiding individuals, certainly not in all situations. However,
they are empirically associated with high levels of achievement.
Once you understand the modes of achievement motivated versus failure-avoiding thinking, you will
recognize them in the way that others talk about their goals, dreams, successes, and setbacks. You
will also recognize them in your own thinking, and you can choose to cultivate the beliefs that will
support you to achieve your goals.
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Strategies
Some strategies for Motivation:
1) Use music - It is proven, with music, your body perceives less exertion and you can achieve a
higher level of output.
2) Self talk – look for the progress from your actions. Choose words that empower and motivate
you. Inspire with self talk…ex. Powerful, strong, intelligent, creative….
3) Focus – what you focus on is your reality.
4) Group – use a group to motivate, support and encourage.
5) Goals – set goals and then visualize them; long term, mid term and short term.
6) Rewards – set rewards for yourself. Then follow through. If you do not follow through and give
yourself a reward, you won’t trust yourself and they will no longer hold value.
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Day 25
Motivation
Desire is the key to motivation, but it's
determination and commitment to an
unrelenting pursuit of your goal - a
commitment to excellence - that will enable
you to attain the success you seek.
Mario Andretti
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Day 26
Task
Make a list of 3 of your all time funny movies and pick one to watch. Enjoy the laughter.
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Day 26
Laughter & Joy
“Laughter is the best medicine.”
We are drawn to laughter much in the way that we are drawn to sugar. It makes us feel good. Laughter
affects stress hormones, the immune system and the disease process. Laughter has actual therapeutic
properties.
A study at Johns Hopkins shows that laughter, when used with teaching, improves memory, learning and test
scores. When the left brain hears a joke, then the right brain is activated when they “get” the joke, then the
whole brain activity creates optimal mental and emotional well-being.
Laughter:
• Relaxes the effect on the nervous system, controlling things like our heart rhythm, blood pressure, breathing
and mental tension.
• Shifts perspective, allowing us to see situations in a less threatening way
• Relaxes the whole body
• Rejuvenates the body by lowering cortisol levels, adrenalin and producing natural pain blockers and human
growth hormone.
• Helps boost the immune system
• Dissolves negative emotions.
• Brings people together, and passes the good feelings on
Not all laughter is healthy. Ridicule, inappropriate religious or sexist humor creates the opposite effect.
Laughter is just what the doctor ordered. Make a list of movies, people and situations that make you laugh.
Try to enjoy humor daily.
Adapted from Bill Phillips, Transformation
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Day 26
This Little Light of Mine
We all have star qualities! Don’t be afraid to show yours off!
Enjoy the spotlight and the ability to enjoy the gifts you have been blessed with.
If you love to sing…sing loud! Put some feeling into it and shine it for everyone to see.
Show off your humor, your compassion, your cooking ability, your gardening, your intelligent
conversation….whatever it is that you are gifted with. Use it!
Start looking at accepting and clarifying your gifts. Experiment with them and find what you
love. Experiment and fearlessly throw yourself into the things that call to you. You are laying
the foundation for many good things to come.
Adapted from Bill Phillips, Transformation
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Day 27
Task
Have a great weekend. Congratulate yourself on 28 days of progress! Celebrate!
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Day 27
12 Easy Steps
Over the past 28 days, you have learned a lot of life changing information.
Here is a list you can keep nearby as a reminder.
#1 The first secret...is that everyone's secrets are different. It is called bio-individuality. Vegan eating can be right
for you...but not for your neighbor. The more you learn about nutrition and the more you listen to your body, the
easier it will be to figure out what is right for you.
#2 Hunger doesn't always signal a need for food. Sometimes hunger means you need some attention. Maybe
you are sad, lonely, confused, bored...so, if you take a minute before heading for the kitchen...and really try to think
what it is you really want. Sometimes, it just means you are thirsty. If you pay attention to the urge you are
feeling, you can learn from it...and let it go.
#3 Eat healthy 90% of the time. This way you don't look at a food you really want...and think "I better eat it now
because I can never have it again."...or worse "oh poor me, I am so deprived". Just be sure you are up on your
math and 90 doesn't turn to 50.
#4 Eat at home. Prepare your food with love and enjoy it.
#5 Eat whole foods. You will notice a difference in how you feel almost immediately. (YES, that means no more
Lucky Charms)
#6 Meditate or Pray to reduce stress.
#7 Move your body...every chance you get.
#8 Journal...I can't say it enough. If it is down on paper...you reap treasure.
#9 Eat more green veggies.
#10 Get a good night's sleep
#11 Drink more water...and throw some lemon in there while you are at it!
#12 EAT • small amounts of protein
• fruits and vegetables
• whole grains
• small amounts of healthy fats (nuts, coconut oil, virgin olive oil, avocado)
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Day 28
Task
Another day of celebration. Consider carrying on your progress and success
for another 3-6 months with your health coach.
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Day 28
Program Renewal
We covered a lot in these 28 days. The next 3 months will see you making advanced progress. You will
set new goals, and now, from experience, you can visualize achieving them. In the next 3 months we will
cover more goal setting, habits and addictions, stress, motivation, nutrition basics, lifetime intentions, and
of course, anything specific to your needs which should be covered.
You should renew your program if you have had wonderful results and want to continue your momentum,
want to change direction and start working on another goal, want the support and service that I have
provided to carry on.
I would like to go ahead and set your appointments for the next three months so that we can continue on
the same schedule. If you would like a more in depth program, I will also create a custom program for
people who have completed the 3 month program so we can visit more often or focus in a different
direction.
I have enjoyed working with you and welcome the opportunity to continue our work together. If you have
any questions at all, I am happy to help.
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Day 28
His Own Life
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Resources
Works Cited
Alice Henneman, MS, RD, UNL Extension in Lancaster County. "UNL Food: Food, Nutrition & Health." n.d. Lancaster County Extension. 1
2013. <http://lancaster.unl.edu/food/>.
Barton Goldsmith, Ph.D. "The Best Tools for Building a Healthy Relationship Foundation." Psychology Today February 2012.
Brazier, Brendan. Thrive Fitness. Cambridge: Da Capro Press, 2009.
Carl Beuke, Ph.D. You're Hired. New Zealand, 2011.
James Scala, Ph.D. The New Eating Right For a Bad Gut. New York: Penguin Group, 2000.
Kirby, Rommy. Radiant Optimal Wellness. January 2013. http://www.radiantoptimalwellness.com/blog/2013/01/decode-insane-food-labelsorganic. January 2013.
Marano, Hara Estroff. "Relationship Rules." 1 October 2004.
Moran, Victoria. Creating a Charmed Life. New York: Harper Collins Publishers, 1999.
Nicholas Perricone, MD. No 1 Superfood. February 2011. http://www.oprah.com/health/Acai-Dr-Perricones-No-1-Superfood. January 2013.
Phillips, Bill. Transformation. Los Angelos: T-Media, Inc., 2010.
Ratey, J.R. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company, 2008.
Righter-Mulligan, Roo. "Make Exercise Fun." THCG Nutrition (2013).
—. "The Bar Method." THCG Nutrition (2013).
—. "Zumba." Nutrition Packet THCG (2013).
Rollins School of Public Health, Emory University. "National Diabetes Prevention Program." 2012. PDF. January 2013.
Shapiro, Susan. Huffington Post. 4 April 2012. http://www.huffingtonpost.com/susan-shapiro/habit-or-addiction. January 2013.
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. "Summary Halth Statistics for US Adults:
National Health Interview Survey"." 2008.
USDA. Choose My Plate. December 2012. 10 December 2012.
<http://www.choosemyplate.gov/downloads/GettingStartedWithMyPlate.pdf>.
Whole Foods. Gluten Free Whole Grains. n.d. http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains. January.
Willcox, Dr. Gloria. Feelings, Turning Negatives to Positives. Kearney, NE: Morris Publishing, 2001.
Yankovich, Karen. Feel the Inner Peace Meditation. October 2012. http://karenyankovich.com/feel-the-inner-peace-meditation/. January
2013.
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Works Cited
Works Cited
Alice Henneman, M. R. (n.d.). UNL Food: Food, Nutrition & Health. Retrieved 1 2013, from Lancaster County Extension:
http://lancaster.unl.edu/food/
Barton Goldsmith, P. (2012, February). The Best Tools for Building a Healthy Relationship Foundation. Psychology Today.
James Scala, P. (2000). The New Eating Right For a Bad Gut. New York: Penguin Group.
Kirby, R. (2013, January). Radiant Optimal Wellness. Retrieved January 2013
Marano, H. E. (2004, October 1). Relationship Rules.
Moran, V. (1999). Creating a Charmed Life. New York: Harper Collins Publishers.
Phillips, B. (2010). Transformation. Los Angelos: T-Media, Inc.
Ratey, J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company.
Robbins, A. (2010, August). The Power of Momentum. Retrieved November 2012, from Anthony Robbins:
http://training.tonyrobbins.com/103/new-year-new-life/
Rollins School of Public Health, Emory University. (2012). National Diabetes Prevention Program. Retrieved January 2013
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2008). Summary Halth Statistics for
US Adults: National Health Interview Survey". U.S. Department of Health and Human Services.
USDA. (2012, December). Choose My Plate. Retrieved December 10, 2012, from USDA - Choose My Plate.gov:
http://www.choosemyplate.gov/downloads/GettingStartedWithMyPlate.pdf
Yankovich, K. (2012, October). Feel the Inner Peace Meditation. Retrieved January 2013
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The Health Coach Group was founded by Cathy Sykora to help many
people find health and wellness through lifestyle changes. She works
toward disease prevention to replace the need for diagnosis and
treatment. The Health Coach Group makes up a new layer in health
care that will bring many who need it to a better quality of life.
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