Copyright 2014 The Health Coach Group All Rights Reserved

Copyright 2014 The Health Coach Group All Rights Reserved 4 2 Vitamins Audio Self Esteem Slim, Sexy & Smart

Copyright 2014 The Health Coach Group All Rights Reserved 3 Copyright © 2014 by The Health Coach Group All Rights Reserved. No part of this program 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, LLC, 7601 Military Avenue, Omaha, NE This program cannot be construed as a recommendation of medical treatment or medication. It is not professed to be physical or medical treatment nor is any such claim made. 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 28 Day 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 Program.

Copyright 2014 The Health Coach Group All Rights Reserved Task Day 4 4  Start your day today with a ½ a lemon squeezed into a warm glass of water. Continue this through the end of the program.

Copyright 2014 The Health Coach Group All Rights Reserved Vitamins Vitamins are organic compounds containing carbon which is essential for life. They are either water 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): Vitamin C Thiamin Riboflavin Niacin B6 B12 Folic acid Biotin Pantothenic acid Fat soluble include: Vitamin A Vitamin D Vitamin E Vitamin K Day 4 5

Copyright 2014 The Health Coach Group All Rights Reserved Vitamins Vitamin A Active form is retinal Inactive form (which is activated by the body) is carotene (i.e. beta carotene found in carrots) 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 Day 4 6

Copyright 2014 The Health Coach Group All Rights Reserved Vitamins Day 4 7 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 the 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

Copyright 2014 The Health Coach Group All Rights Reserved Vitamins Day 4 8 Vitamin C Also known as ascorbic acid Functions as antioxidant Assists formation of collagen 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 and 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

Copyright 2014 The Health Coach Group All Rights Reserved Daily Intentions Day 4 9 Journal Home made food Mindful eating Reduce one food Tongue scraper Dry skin brush Conscious breathing Fresh air and sunshine Physical activity Prayer/meditation Meaningful connections Loving work Laughter Alone time Visualization Quality sleep

Copyright 2014 The Health Coach Group All Rights Reserved The Food Diary Be honest. Write down what you really eat. Be accurate. Measure portions and read labels. Be complete. Include every little scrap you eat. 10 DiaryTimePortionWhatHow do you feel? Breakfast Snack Lunch Snack Dinner Snack Liquids Day 4

Copyright 2014 The Health Coach Group All Rights Reserved 11.