TIP #2: Eat your Veggies Eat 3 cups of cruciferous vegetables daily Among the various vegetables, broccoli and other cruciferous species appear most closely associated with reduced cancer risk in organs such as the colorectum, lung, prostate and breast. http://www.ncbi.nlm.nih.gov/pubmed/23679237 L-sulforaphane (LSF) is a natural isothiocyanate found in cruciferous vegetables particularly broccoli. LSF has been identified as a potent antioxidant and anti-cancer agent and is widely known to regulate phase II detoxifying enzymes. http://www.ncbi.nlm.nih.gov/pubmed/24392461 Cabbage, Broccoli, Cauliflower, Brussels sprouts, Arugula, Bok Choy, Kale, Radish, rapini, turnip, micro sprouted greens, watercress, radish, wasisbi These foods increases satiety, fiber intake and nutrient density. Vegetables are full of water Increase pH
TIP #3: Drink Plain Water H2O Should be the primary source of liquid Drink ½ your body weight in Ounces daily The amount of water you drink during your workout does not count towards your water intake. Plain clean water should be the number nutrient that enters the body. No Chemicals, No food coloring, no sugar.
TIP #4: Have great poop EVERYDAY Essential for weight loss Primary indicator of not being in optimal health Stomach is what breaks down food Intestinal tract helps absorb nutrients Increases pressure on the liver Eliminate Inflammation Take probiotics & Digestive enzymes
TIP#5: Eat a Sugar Free Breakfast Eating sugar first thing in the AM will wake up your Blood Sugar It leads to eating more calories through out the day Protein has more amino acids to help with detoxification and immune system Improves Alertness
TIP#6: Eat a Sugar Free Breakfast Breakfast led to beneficial alterations in the appetitive, hormonal, and neural signals that control food intake regulation. Only the HP breakfast led to further alterations in these signals and reduced evening snacking compared with BS, although no differences in daily energy intake were observed. These data suggest that the addition of breakfast, particularly one rich in protein, might be a useful strategy to improve satiety, reduce food motivation and reward, and improve diet quality in overweight or obese teenage girls. This trial was registered at clinicaltrials.gov as NCT01192100. http://www.ncbi.nlm.nih.gov/pubmed/23446906 http://www.ncbi.nlm.nih.gov/pubmed/23446906 Increased dietary protein consumed at breakfast leads to an initial and sustained feeling of fullness during energy restriction compared to other meal times. http://www.ncbi.nlm.nih.gov/pubmed/19283886
TIP #7: Do some form of Exercise EVERYDAY Contraction of muscles increase cellular communication Improves Body Composition Burns off Fat Increases Lactic acid Production increases Growth Hormone Do something every day! Lift weight 3-4 weekly an do 1 yoga session weekly. Do not forget to walk outside!
7 Benefits of Regular Exercise By: Mayo Clinic No. 1: Exercise controls weight No. 2: Exercise combats health conditions and diseases No. 3: Exercise improves mood No. 4: Exercise boosts energy No. 5: Exercise promotes better sleep No. 6: Exercise puts the spark back into your sex life No. 7: Exercise can be fun
TIP #8: Eliminate Inflammation Foods Wheat Dairy Soy Eggs Tomatoes Shellfish Peanuts Corn The most common allergens in the world. This will lead to decreased inflammation, this will decrease water retention.
Symptoms of food sensitivities: Bloated Gassy or Burpy Run to the washroom Drowsy Loose focus Feel weaker Cramps These foods are causing : INFLAMMATION
TIP #9: Sleep like a champion Goal: to sleep 6-9 hours UN- Interrupted Every time you wake up more than 2 seconds, it is considered a sleep disturbance Rebuild the immune system, detoxifies and it produces Growth Hormone Sleep is the #1 option to rebuild adrenals Aids in decreasing sugar cravings Goal: to sleep 6-9 hours UN- Interrupted Every time you wake up more than 2 seconds, it is considered a sleep disturbance Rebuild the immune system, detoxifies and it produces Growth Hormone Sleep is the #1 option to rebuild adrenals Aids in decreasing sugar cravings What is your issue? Falling Asleep or Staying asleep? Try 1,000mg of Mg nightly What is your issue? Falling Asleep or Staying asleep? Try 1,000mg of Mg nightly Make sure your room is dark and electromagnetic free.
TIP #10: Detoxify Chemicals “the average new born has 287 chemicals in her umbilical cord blood, 217 of which are neurotoxic” Dr. Mark Hyman, the Blood Sugar Solution Eliminate all metals, parabens, glycols, food coloring, preservative from your body. Def“obesegens”:dietary, pharmaceutical, and industrial compounds that may alter metabolic processes and predispose some people to gain weight.8,9 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279464/ Def“obesegens”:dietary, pharmaceutical, and industrial compounds that may alter metabolic processes and predispose some people to gain weight.8,9 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3279464/ Visit www.ewg.org skin deepwww.ewg.org Visit www.ewg.org skin deepwww.ewg.org
Always love yourself! Change the way you look at yourself Food is a hormone “ Food The most abused drug in the world ”
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