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1
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 68134
http://www.thehealthcoach.net
http://www.thehealthcoachgroup.com
Disclaimer: This book contains affiliate links that compensate our company
should you make a purchase.
The information contained in this book is intended to help readers make
informed decisions about their business. It should not be used as a
substitute for representation or advice of a professional attorney, banker,
insurance agent or accountant. Although the author and publisher have
endeavored to ensure that the information provided herein is complete and
accurate, they shall 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.
Copyright 2014
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2
Slim, Sexy & Smart
E
Email Schedule
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Index
Day 7
Day 14
Day 21
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Goals
Implement
Journaling
Vitamins
Nutrition
Basics
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, this program is customized to your specific needs.
Remember, we are here for you throughout the 28 day period. Your success is important to
us and 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, it is an incredible tool for you
to use throughout the duration of the program and beyond. It will be tremendously beneficial for you
to be comfortable with sharing your thoughts and concerns. 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 one of the most exciting and
powerful months of your life!
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5
Day 1
Go confidently in the direction of your dreams. Live the life
you have imagined.
--Henry David Thoreau
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
Every great dream begins with a dreamer. Always remember, you have within you the
strength, patience, and the passion to reach for the stars and to change the world.
--Harriet Tubman
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!
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7
Day 3
Don’t be afraid to shine… the world needs your light.
–Sat Nam
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!
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Day 4
Hello!
You are receiving information on vitamins today.
The information that is included today will explain
why supplementation will help you to feel and
look so much better!
Don’t aim for success,
if you want it;
just do what you love and believe in,
and
it will come naturally.
–David Frost
To Your Health!
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9
Day 5
If you want to go somewhere, it is best to find
someone who has already been there.
–Robert Kiyosaki
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.
To Your Health!
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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!
Surround yourself only with people who are
going to take you higher. –Oprah Winfrey
To Your Health!
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Day 8
Our greatest glory is not in never falling, but in
rising every time we fall. –Confucius
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!
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Day 9
Start by doing what’s necessary; then do what’s possible; and
suddenly you are doing the impossible. –Francis of Assisi
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, revise what you have
learned 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.
The greatest discovery of all time is
that a person can change his future
by merely changing his attitude.
-Oprah Winfrey
Have a great day!
To Your Health!
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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.
The best way to find yourself
is
to lose yourself
in service to others.
Do something for someone else!
–Mahatma Gandhi
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 thing about
meditation is:
You become more and
Surround yourself with the dreamers
and the
doers,
more
you.
-David Lynch
the believers and
the thinkers, but most of all;
surround yourself with those who see
the greatness within you,
even when you don’t see it yourself.
–Edmund Lee
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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!
The new day has greeted us with no rules,
except for the rules we placed with it,
greet it with open arms
& endless possibilities.
–Steve Maraboli
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Day 15
To plant a garden isOnce we accept the
idea of impermanence,
to believe in tomorrow.
it’s not difficult to
–Audrey Hepburn
experience Who and
What we are.
-Justin Stone
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!
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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 three
things you have done well to move toward
your goals and another three things you
are going to do better this week.
Change must first begin
in your thoughts which
then communicates
with your soul,
Vision itwithout
is thenaction
you find the
is merely a dream.
answers within your
Actions withoutheart.
vision
just passes the time.
-Melanie Moushigian Koulosnis
Vision with action changes the world.
–Joel A Baker
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 is packed with great tips for traveling
healthy!
We live, in fact, in a
world
starved
for
When
your
heart
speaks,
solitude, silence, and
take good
notes
.
private;
and
therefore
starved
meditation
-Judithfor
Campbell
and true friendship.
-C.S. Lewis
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. We will
discuss the glow from the inside, an energy
people can feel.
Where ever there is a human in
need, there is an opportunity for
kindness and to make a
difference.
-Heath
Enjoy your packet today!
To Your Health!
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Day 19
Take time to be thankful for all you have.A person who never
You could have more…
but you could also have a lot less made a mistake never
tried anything new.
-Albert Einstein
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!
To see the invisible, look
within. View the world
through the eyes of the soul.
Have a great
weekend!
-Enza Currenti
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!
Your success and happiness
lies in you.
Resolve to keep happy, and your joy
and you shall form an invincible host
against difficulties.
-Helen Kellar
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.
Yoga takes us to the
present moment.
You can
either
The only place where
exists.
throw in thelife
towel
-Ellen Brenneman
Take this moment to write down three things
you have done well to move toward your
goals and another three things you are going
to do better this week. This will help you to
achieve the goals you set.
Enjoy implementation day!
or
use it to wipe the
sweat off your
face.
-Gatorade
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?
dream it
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.
wish it
do it
As always, if you have any questions, let me
know.
To Your Health!
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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.
The question isn’t who is going to let ME.
It's the crucial element in setting and attaining
goals and research shows you can influence
your own levels of motivation and self-control.
It’s who is going to stop me.
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!
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Day 26
Hello Again!
We are coming to the end of our 28 days.
Don’t worry, 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.
NOBODY REALLY CARES IF YOU ARE MISERABLE.
SO YOU MIGHT AS WELL BE HAPPY.
Find time this weekend for a funny movie.
Make a list of your all time three favorite funny
movies and select from it.
To Your Health!
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Day 27
I know it is Saturday, but we are going to give
you an assignment anyway. There are only 2
days left!
Fill in the box 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.
Our greatest glory is not in
never falling, but in rising
every time we fall.
–Confucius
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Day 28
The more man
meditates upon good
thoughts,
the better will be his
world and the world at
large.
There is no medicine greater than hope. No remedy
more powerful as expectation of a better tomorrow.
Good Morning!
-Confucius
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, or even 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!
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30
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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32
Checklist














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. 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.
We are going to teach you about digestion and probiotics and enzymes.
You are going to learn that you can lose weight by adding in healthy 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? We will show you 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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Agreement
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.
 Defines, clarifies and commits to specific action steps.
 Gives 24 hours notice in case of appointment reschedule.
 Takes responsibility for actions.
Health Coach
 Supports the client in his/her goals, action steps and outcomes.
 Supports the client in defining and clarifying action steps.
 Asks questions to assess the level of client commitment to the action steps.
 Tracks the client’s progress.
 Discusses options and possibilities while the client does the work.
 Respects the Client’s willingness to be truthful and keeps all information confidential and
private.
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Agreement
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 agreement. This agreement contains all the
terms and provisions applicable within.
__________________________
Print Name
______________________
Signature
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_________________
Date
35
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
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_______________
Date
36
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
Have fun with this. If there is anything
on this list that you do not recognize,
Google it and 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!
Produce
















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
38
Restock
Spices & Condiments
Beverages
 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







Raw cacao
Sea Salt
Tahini Coconut Water
Coconut Milk
Aloe Juice
Green Tea
Water (Clean, Spring)
Dried Fruits, Grains,
Nuts & Legumes








Almonds
Amaranth
Apricots
Black Beans
Brazil Nuts
Buckwheat
Cashews
Chickpeas
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Dried Fruits, Grains,
Nuts & Legumes



















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
39
Healthy Food Online
Shopping
sites
Check out these helpful online shopping sites. Try something new!
Available to US customers.
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
Available to UK customers.
Naturally Good Food
http://www.naturallygoodfood.co.uk
Amazon
http://www.amazon.co.uk
Real Foods
http://www.realfoods.co.uk/shop/raw-foods
Planet Organic
http://www.planetorganic.com
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40
Healthy Food Online
Shopping
sites
Check out these helpful online shopping sites. Try something new!
Available to Australian customers.
Honest to Goodness
http://www.goodness.com.au
Amazon
http://www.amazon.com.au
Organics Australia
http://www.organicsaustraliaonline.com.au
Australian Organic Products
http://www.australianorganicproducts.com.au
Available to Canadian customers.
Eat It
http://www.eatit.ca
Amazon
http://www.amazon.ca
Raw Nutrition
http://www.rawnutrition.ca
Truly Organic Foods
http://www.trulyorganicfoods.com
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41
Natural Food Stores
Listing of natural food stores and restaurants nationally and globally:
www.happycow.net
Find a natural foods co-op near you (US customers only):
www.coopdirectory.org
Find a health food store in your area:
http://www.vegetarianusa.com/downloadcity.html
http://www.nahs.co.uk
Individually
owned health
food stores
Find organic and natural food stores (US customers only):
http://www.organicstorelocator.com
Find food co-ops and health food stores:
http://www.organicconsumers.org/purelink.html
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42
Why you are
here
Remember
Take a moment to respond to the 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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43
Day 1
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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44
Day 2
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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45
Day 3
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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46
Day 4
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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47
Day 5
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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48
Day 6
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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49
Day 7
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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50
Day 8
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 9
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 10
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 11
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 12
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 13
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 14
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 15
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 16
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 17
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 18
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 19
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 20
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 21
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 22
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 23
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 24
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 25
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 26
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 27
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.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 28
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.
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
 Read your packet on goal setting 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. Together, we will help you reach your goals!
The program’s goals are safe and achievable. 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 do:









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 goals of the mind, body and spirit (this includes doing home
activities to practice what you learn).
Keep track of your meditations 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
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 is 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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Slim, Sexy & Smart
2
Affirmation
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Day 2
Task
 Continue 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 goals for you are to:
 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
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
It can be very difficult to make time to journal every morning. Here are some tips on how to find time:
1.
2.
3.
4.
Try getting up 20-30 minutes earlier in the morning. This gives you quiet time before the house
becomes fully alive.
Utilize the time you have once everyone else is out of the house.
Find a coffee shop or juice stop on your way to work and take 15 minutes out of your day to stop.
This gives you the time you need to write and enjoy the surroundings.
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 journaling 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 from 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 can’t, do it as often as you can. It’s all about
getting into the practice of writing in the moment.
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Day 3
Journaling
There are many ways to
journal, below are some
other ways to put your
thoughts on paper:
Thoughts, feelings, intuitions
(spiritual, family, inspirational)
1.
2.
Action Steps
3.
4.
Poetry
Morning pages, just start
writing
Letter writing
Blogging
The idea is to become
introspective as well as
documenting for better
understanding.
Gratitude
Goals
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 and 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 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 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
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Day 4
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
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Day 4
Vitamins
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
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Day 4
Vitamins
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
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Day 4
Vitamins
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
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
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. This will help 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.
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Day 5
Ways to Eat Healthy
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:

Fill half of your plate with 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 that are high in solid fats, added sugars and salt (sodium). Added sugars and
fats load foods with extra calories you don't need. Too much salt may increase your blood
pressure.

Choose foods and drinks with little or no added sugars.

Look out for salt in foods you buy, it all adds up.

Eat fewer foods that are high in solid fats.
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Day 5
Ways to Eat Healthy







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. 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. Help your children develop
healthy habits for life by providing and eating healthy meals and snacks.
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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.
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.
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Day 5
Food Groups
International Food Pyramid
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Day 5
Food Groups
The food groups of the food pyramid are listed below. Write down your ideas for healthy
food choices in each of these food groups.
Grains
____________________________
____________________________
____________________________
Vegetables
____________________________
____________________________
____________________________
Fruits
____________________________
____________________________
____________________________
Meat and Beans (Protein)
____________________________
____________________________
____________________________
Milk (Dairy)
____________________________
____________________________
____________________________
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Day 5
Food Groups
Write the foods you would eat in one day for each of the food groups.
Food
Breakfast
Lunch
Dinner
Snacks
Grains
Vegetables
Fruits
Milk (Dairy)
Meat and
Beans
(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.
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Day 6
Instead of …
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 and 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
• Poach, boil or scramble eggs or egg whites
 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. Calories fuel everything
we do. 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.
Calorie Balance – The calories we take in through eating and drinking should equal those we
use through physical activity and our body’s other energy needs (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. You can calculate how many miles it
would take 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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Eat Whole Foods
Only eat 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 like adding 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. Add whole grain pastas as sides or as a
base for the main meal.
 Freezing preserves the nutrients in vegetables and fruits. The process changes the
appearance slightly. These foods can be easily thawed and added to meals.
 If you 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
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Day 6
Measurements
Although there is an International System of Units (SI) which many countries use when it
comes to weights and measures, it has not been universally adapted. Some countries use the
metric system, some use the imperial system and some use a mixture of both. As this program
initially started in the United States, the measurements throughout are presented in the
imperial system. When you need to convert between imperial, metric and vice versa, look to
these tables for help.
Dry Measure Equivalents
3 teaspoons
1 tablespoon
1/2 ounce
14.3 grams
2 tablespoons
1/8 cup
1 ounce
28.3 grams
4 tablespoons
1/4 cup
2 ounces
56.7 grams
5 1/3 tablespoons
1/3 cup
2.6 ounces
75.6 grams
8 tablespoons
1/2 cup
4 ounces
113.4 grams
12 tablespoons
3/4 cup
6 ounces
.375 pound
32 tablespoons
2 cups
16 ounces
1 pound
http://www.exploratorium.edu/cooking/convert/measurements.html
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Measurements
Weight (Mass)
Volume (Dry)
American Standard
Metric
15 grams
1/8 teaspoon
.5 ml
1 ounce
30 grams
1/4 teaspoon
1 ml
3 ounces
85 grams
1/2 teaspoon
2 ml
3.75 ounces
100 grams
3/4 teaspoon
4 ml
4 ounces
115 grams
1 teaspoon
5 ml
1 tablespoon
15 ml
8 ounces
225 grams
1/4 cup
59 ml
12 ounces
340 grams
1/3 cup
79 ml
16 ounces or 1 pound
450 grams
1/2 cup
118 ml
2/3 cup
158 ml
3/4 cup
177 ml
1 cup
225 ml
2 cups or 1 pint
450 ml
4 cups or 1 quart
1 liter
1/2 gallon
2 liters
1 gallon
4 liters
American Standard
Metric(Grams)
1/2 ounce
http://www.exploratorium.edu/cooking/convert/measurements.html
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Serving Size
Serving Size Based on Food Groups
Fruits
½ banana
1 small apple, orange, or pear
½ cup of chopped, cooked or canned fruit
Vegetables
1 cup of raw leafy vegetables
½ cup of other vegetables; cooked, raw (chopped) or canned
½ cup of vegetable juice
Bread, Cereal, Rice, Starchy Vegetables and Pasta
1 slice of bread
1/2 English muffin, small bagel or pita bread
1 6-inch tortilla
1 ounce ready-to-eat cereal
½ cup cooked cereal, pasta or bulgur
1/3 cup cooked rice
1 small potato or ½ large potato
½ cup sweet potatoes or yams
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½ cup corn kernels, beans or peas
http://www.webmd.com/diabetes/understanding-serving-sizes
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Serving Size
Serving Size Based on Food Groups
Nuts, Poultry, Fish, Eggs, Dry Beans, Cheese and Meat
2-3 ounces cooked lean beef, veal, pork, lamb, chicken, turkey or fish
2-3 ounces low-fat natural cheese (such as swiss, cheddar, muenster, parmesan, mozzarella)
½ cup of cooked dry beans
1/4 cup tofu (bean curd)
1 egg (or equivalent serving of egg substitute)
2 tablespoons of peanut butter
½ cup low-fat cottage cheese
½ cup canned tuna (packed in water)
Milk and Yogurt
1 cup of low-fat milk
1 cup of low-fat yogurt
Not all foods fit into this guideline.
http://www.webmd.com/diabetes/understanding-serving-sizes
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Vegetables
Vegetables are nutritional powerhouses, but they’re too often treated as accompaniments or
side dishes. 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.
Item (25 calories per serving)
One Serving
Alfalfa Sprouts
1 cup
Artichoke Bud
½ bud
Artichoke Heart
½ cup
Arugula
2 cups
Asparagus
½ cup or 6 spears
Bamboo Shoots
½ cup
Bean Sprouts
1 cup
Beans, Green
2/3 cup
Beets
½ cup sliced
Bell Pepper
½ cup sliced (1 med)
Broccoli
1 cup florets
Brussel Sprouts
½ cup or 4 sprouts
2010 Mayo Foundation for Medical Education and Research
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Vegetables
Item (25 calories per serving)
One Serving
Cabbage, Bok Choy
2 cups chopped or 1 cup cooked
Cabbage, Green or Red
1 cup chopped or ½ cup cooked
Carrots
½ cup
Cauliflower
1 cup florets (8)
Celery
4 med stalks
Collard Greens
½ cup
Cucumber
1 cup sliced
Eggplant (cooked)
1 cup cubed
Jicama (yambean)
½ cup sliced
Kale, cooked
2/3 cup
Leek, cooked
½ cup
Lettuce
2 cups chopped
Marinara
2 tbsp.
Mushrooms
½ cup
Okra
½ cup (3 pods)
2010 Mayo Foundation for Medical Education and Research
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Vegetables
Item (25 calories per serving)
One Serving
Onions, Sweet, White or Red
½ cup sliced
Onions, Young Green (Scallions)
¾ cup or 8 shoots
Radishes
25 medium
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
2010 Mayo Foundation for Medical Education and Research
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Fruits
Fruits shrink when they are dried. A small piece of dried fruit can contain a lot of calories.
Dried fruits like apples, raisins, dates and bananas are still okay to eat but should be eaten in
moderation.
Fruits like cranberries and rhubarb are tart and often prepared with sugar before eating.
These fruits are found in the sweets listing.
Fruit juices are in the beverages list.
Item (60 calories per serving)
One serving
Apple
1 small
Apple, dried
½ cup
Applesauce, sweetened
1/3 cup
Applesauce, unsweetened
½ cup
Apricot
4 whole
Banana
1 small
Berries, mixed
¾ cup
2010 Mayo Foundation for Medical Education and Research
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Fruits
Item (60 calories per serving)
One serving
Blackberries
1 cup
Blueberries
¾ cup
Breadfruit
¼ cup
Cantaloupe (muskmelon)
1 cup cubed or 1/3 small melon
Cherries
15 fruits
Clementine
2 small
Dates
3 fruits
Figs
2 small
Grapefruit
¾ cup sections or ½ large
Grapes
1 cup (about 30)
Honeydew Melon
1 cup cubed
Kiwi
1 large
Lemon
3 medium
Litchi (lychee)
10 fruits ( ½ cup)
Mango
½ cup diced
2010 Mayo Foundation for Medical Education and Research
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Fruits
Item (60 calories per serving)
One serving
Melon Balls
1 cup (8 balls)
Mixed Fruit, dried
3 tbsp.
Mixed Fruit cocktail, canned
¾ cup
Nectarine
1 fruit
Orange
¾ cup sections or 1 medium
Papaya
1 cup cubes or 1 medium
Mango
½ cup diced
Melon Balls
1 cup (8 balls)
Mixed Fruit, dried
3 tbsp.
Mixed Fruit cocktail, canned
¾ cup
Nectarine
1 fruit
Orange
¾ cup sections or 1 medium
Papaya
1 cup cubes or 1 medium
Peach
¾ cup sections or 1 medium
Peach, canned in juice
½ cup slices
2010 Mayo Foundation for Medical Education and Research
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Fruits
Item (60 calories per serving)
One serving
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
Star fruit or carambola
2 medium to large
Strawberries
1 ½ cup whole
Tangerine
1 large or 2 small
Watermelon
1 1/3 cups cubed or small wedge
Star fruit or carambola
2 medium to large
2010 Mayo Foundation for Medical Education and Research
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Carbohydrates
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.
Item (70 calories per serving)
One serving
Animal Crackers
6 crackers
Bagel
½ bagel (3 inch)
Barley, cooked
1/3 cup
Biscuits, from dry mix
1 small
Bread
1 slice
Breadsticks, crispy
2 sticks (6-8”)
Bulgur, cooked
½ cup
Bun or roll, whole grain
1 small
Cereal, cold, bran type
½ cup
Cereal, cold, flake type
¾ cup
Cereal, granola, low fat
¼ cup
2010 Mayo Foundation for Medical Education and Research
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Carbohydrates
Item (70 calories per serving)
One serving
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
Sweet potatoes, baked
½ large
Taco shell, hard
1 medium (5 inch)
Tortilla, corn
1 round (6 inch)
Turnips, cooked
1/3 cup
Waffle, frozen
1 (4 inch)
2010 Mayo Foundation for Medical Education and Research
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Protein and Dairy
Item (110 calories per serving)
One serving
Bacon, Canadian style
2 ½ oz.
Beans, baked, canned
½ cup
Beans, black
½ cup
Beans, chickpeas
1/3 cup
Beans, kidney
½ cup
Beans, navy
¾ cup
Beans, refried, low fat
½ cup
Beef, ground, regular
2 oz. patty
Beef, steak, trim fat
2 oz.
Beef jerky
1 oz.
2010 Mayo Foundation for Medical Education and Research
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Protein and Dairy
Item (110 calories per serving)
One serving
Burger, vegetarian
3 oz. patty
Cheese, American
3 oz.
Cheese, Cheddar or Colby
2 oz. or ½ cup shredded
Cheese, Cottage, low-fat
2/3 cup
Cheese, Feta
1 2/3 oz. or ¼ cup
Cheese, Gouda
1 oz.
Cheese, Mozzarella, part skim
1 ½ oz. or ½ cup shredded
Cheese, Parmesan
¼ cup grated
Cheese, Ricotta
1/3 cup
Cheese, Swiss
1 oz.
Chicken breast, boneless
2 ½ oz.
Chicken drumstick skinless
2 ½ oz.
Clams, fresh or canned
3 oz. (10 small)
Crab
4 oz.
Duck, breast, skinless, trimmed of fat
2 ½ oz.
2010 Mayo Foundation for Medical Education and Research
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Protein and Dairy
Item (110 calories per serving)
One serving
Egg, whole
1 large
Egg whites
1 cup
Fish, Atlantic Salmon, grilled or broiled
2 oz.
Fish, Cod, grilled or broiled
3 oz.
Fish, Haddock, grilled or broiled
3 oz.
Fish, Halibut, grilled or broiled
3 oz.
Fish, Orange Rough, grilled or broiled
3 oz.
Ham
3 oz.
Lamb, lean
2 oz.
Lentils
½ cup
Lobster, boiled
4 oz.
Milk
8 oz.
Mussels
2 oz.
Peas, green canned
½ cup
Peas, green, fresh, frozen
½ cup
2010 Mayo Foundation for Medical Education and Research
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Protein and Dairy
Item (110 calories per serving)
One serving
Pheasant breast, skinless
3 oz.
Pork chops, boneless, trimmed of fat
3 oz.
Pork sausage, smoked
2 small links
Pork tenderloin, roasted trimmed of fat
3 oz.
Scallops
3 oz.
Shrimp
4 oz.
Soy milk, low fat
8 oz.
Tempeh
2 oz. or ½ cup
Tofu
2 slices (1 inch wide)
Tuna
3 oz. or ½ cup
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.
2010 Mayo Foundation for Medical Education and Research
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Day 6
Fats
Monounsaturated 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.
Item (45 calories per serving)
One serving
Avocado
1/6 section of fruit
Butter
1 tsp.
Coconut, shredded, sweetened
1 ½ tbsp.
Cream, heavy
1 tbsp. liquid, 4 tbsp. whipped
Cream cheese
1 tbsp.
Gravy
1/3 cup
Guacamole
2 tbsp.
Half and half
2 tbsp.
Honey mustard dressing
1 ½ tbsp.
Margarine
1 tsp.
Mayonnaise
2 tsp.
2010 Mayo Foundation for Medical Education and Research
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Fats
Item (45 calories per serving)
One serving
Mayonnaise
2 tsp.
Nuts, almonds
4 tsp. slivered or 7 whole
Nuts, Brazil
1 whole
Nuts, cashews
4 whole
Nuts, hickory
2 whole
Nuts, peanuts
8 whole
Nuts, pecans
4 halves
Nuts, walnuts
4 halves
Oil
1 tsp.
Olives
9 large or 12 small
Peanut butter
1 ½ tsp.
Seeds
1 tbsp.
Sour cream
2 tbsp.
2010 Mayo Foundation for Medical Education and Research
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Sweets
Sweet cravings are learned. You can change your taste for sweets by gradually reducing
sugar intake and substituting healthier foods.
Item (75 calories per serving)
One serving
Chocolate chips, unsweetened
4 tbsp.
Cranberry sauce, sweetened
3 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.
2010 Mayo Foundation for Medical Education and Research
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Sweets
Item (75 calories per serving)
One serving
Sugar, granulated, white
4 tsp.
Sugar, powdered
2 tbsp.
Syrup, maple
1 ½ tbsp.
Topping
1 ½ tbsp.
2010 Mayo Foundation for Medical Education and Research
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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
Of course we all know that exercise is good for us, but everyone may not know that it is
scientifically proven to make us smarter, happier and more successful as well as strengthening
our immune system.
Exercise helps us to build muscles, get stronger and lose weight. It also relieves symptoms of
both depression and anxiety if done regularly and with some intensity. 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!
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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 weekly (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.

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

Work up to your 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.
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Day 8
Getting Started
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? _______________
____________________________________________________________________
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
It is not always easy to start being more active. But we are here to help.
Here are some tips to 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. In life
we have a lot of choices, we can choose a healthy lifestyle. Change can happen, you just
have to be willing to begin and set the time aside.
Find the Time
We never 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. Examples include taking the stairs, parking far away
from entrances and walking, and walking, instead of driving, whenever possible.
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 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 arise. 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.

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



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, (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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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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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 and Kelly Rippa.
Roo Mulligan, Seattle Healthy Living Examiner
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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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Cardio Training
Cardio workouts can be almost any exercise ranging from dance, running, walking, bicycling to
swimming, elliptical and 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.
Some cardio activities include:
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
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More…
“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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HIIT
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, 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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Workout Plan
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%. 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%.
Enjoy your walk! Walk with a friend, walk with music, or 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 a Harvard study,
people who ran at least one hour per week cut their risks of heart disease by 42%.
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 because one little dip can cause injury.
Choose a treadmill, a rubber track, a well kept track with chips to soften and if you can’t do that, at
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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 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. Be careful, it is a lot easier to slow down than to
finish a race when you have already run out of steam! Most importantly, 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%, a
decreased LDL cholesterol of 26% and an improvement of their heart disease overall between 43
and 70%.
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Weight Training
Weight-Training more than 30 minutes per week decreased heart disease risk by 23% 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 eight to
12 repetitions per exercise has traditionally been prescribed, research shows that people who do
just one set of eight 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
Choose 2 from each list
Barbell Bench Press
Seated Dumbbell Press
Barbell Incline Press
Dumbbell Bench Press
Dumbbell Incline Press
Front Raises
Lateral Raises
Reverse Flyes
Dumbbell Flyes
Upright Cable Rows
Cable Crossovers
Upright Barbell Rows
Pull-ups
Wide-Grip Lat Pulldowns
Back
Shoulders
Chest
Worksheet-Upper Body
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
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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Worksheet-Upper Body
Choose 2 from each list
Biceps
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
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.
Cable Curls
Hammer Curls
Seated Triceps Presses
Triceps
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
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Choose 2 from each list
Choose 2 from each list
Barbell Squats
Floor Crunches
Oblique Floor Crunches
Leg Presses
Leg Extensions
Decline Crunches
Abs
Quadriceps
Worksheet-Lower Body
Decline Oblique
Calves
Hamstrings
Hanging Knee Raises
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Seated Calf Raises
Standing Heel Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
For best results, make a plan to rotate these with upper 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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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 the
rest of the class fumbles about, stiff legged and off beat.
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Zumba
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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171
Day 9
Task
 Make a list of 10 things you are grateful for today.
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Slim, Sexy & Smart
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
 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 has been linked to an increased risk of heart attack. Caffeine is also linked to
coronary vasospasms which cause 20% of all fatal heart attacks in otherwise healthy people.
 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.
 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.
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Caffeine
 Blood Sugar Swings
Diabetics and those with hypoglycemia 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.
 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.
 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 contributing to aging of
the skin and kidneys. It inhibits DNA repair and slows the ability of the liver to detoxify foreign toxins.
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Caffeine
 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, including eliminating coffee and caffeine.
 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.
 Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium,
magnesium, potassium, iron and trace minerals.
 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 Chemiske
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11
Minerals
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Day 11
Task
 Make a list of 10 things you like about yourself.
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Day 11
Minerals
Minerals are 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. 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 and fortified foods
Fluoride
Plays role in bone health
Prevents tooth decay and cavities
Found in fortified tap water, tea, seafood and toothpaste
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Minerals
Iodine
Needed for thyroid function
Found in iodized salt and seafood
Iron
Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which are
oxygen carrying cells
We absorb animal form better than plant form. Vitamin C source improves absorption of plant form
Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy vegetables,
dried fruits and enriched grains
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 and whole grains
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Minerals
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
Selenium
Functions as antioxidant
Helps prevent some cancers
Found in meat, chicken, fish, seafood, brazil nuts, grains, garlic and mushrooms
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Minerals
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 and 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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12
Meditation
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Day 12
Task
 Set aside 15 minutes to meditate or pray. Schedule this 15 minutes into the remainder of
your 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 our 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 100mph 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.
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Meditation
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!
I downloaded some meditations to my phone, so that on weekday mornings I can just grab my
phone 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.
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Meditation
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.
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 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 many meditation techniques including Mantra, Chakra, Heart, Trataka and more. You
really have to experiment and find what resonates with you. Here’s a good article describing
different techniques. http://www.healthandyoga.com/html/meditation/meditationtechniques.html
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Task
 Enjoy your weekend. Think of someone who is important to you and spend 30 minutes with
them, just enjoying each others company. Put away your cell phone, turn off the television,
enjoy their company uninterrupted.
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Day 14
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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Session Notes
Client Name _____________________
Date _______________
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Green Vegetables
Dark leafy green vegetables supply:
 Minerals including calcium and iron
 Vitamins
 Folic acid
 Fiber
Health Benefits of Green Vegetables:
 Alkalizes (cancer prevention)
 Immune system
 Circulation
 Better digestion (enzymes)
 Energy
 Cleans blood
 Liver, gall bladder and kidney function
 Reduces mucus
 Antioxidants
 Carotenoids
 Phytochemicals
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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
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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. This 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
 Cruciferous
 Peppery taste
 High in potassium
 Manages blood pressure
 Prevents osteoporosis
 Boosts memory (phytochemicals)
 Antioxidants
Endive
 Bitter, leafy
 Belgian endive, escarole and curly endive
(frisée)
 Good source of potassium (manages blood
pressure and preventing osteoporosis)
 Vitamin K (may prevent bone fractures)
Collard Greens
 Cruciferous and leafy
 From the cabbage family
 Good source of beta-carotene
 Helps prevent and manage arthritis,
cataracts, macular degeneration
Escarole
 Leafy
 Good source of potassium, a mineral
involved in managing blood pressure and
preventing osteoporosis
 Good source of vitamin K( may prevent bone
fractures)
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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)
 Calcium and potassium (keeps bones and
teeth strong)
 Quercetin (anti-inflammatory) (arthritis and
memory loss)
 Riboflavin (may protect against migraines)
 Vitamin K (may prevent bone fractures)
Lettuce
 Leafy
 Romaine, green leaf, red leaf, bibb and
butterhead
 Good source of antioxidants
 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)
 Vitamin K (may prevent bone fractures)
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Green Vegetables
Mustard Greens
 Pungent, peppery flavor
 Antioxidants (vitamin C, beta-carotene,
lutein and zeaxanthin, which help prevent
arthritis and maintain healthy eyes, hair
and skin)
 Contains folate (may help reduce the risk
of heart disease, enhance memory and
improve mood)
 Vitamin K (may prevent bone fractures)
Spinach

Dark leafy green vegetable

Nutrient-dense

High in fiber

Can help you manage type 2 diabetes

Good source of antioxidants (vitamin C, beta
carotene, lutein and zeaxanthin)

Very high amounts of potassium

Vitamin K (may prevent bone fractures)

Iron and Vitamin B
Radicchio

Leafy vegetable with a bitter taste

Good source of potassium (manages blood
pressure and prevents osteoporosis)

Vitamin E

Lutein (maintains healthy eyes and skin)
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Green Vegetables
Swiss Chard
 Leafy green vegetable
 Similar to spinach
 Good source of antioxidants (vitamin E,
beta-carotene, lutein and zeaxanthin)
 Magnesium
 Potassium
 Vitamin K
Turnip Greens
 Leafy green vegetable
 Good source of antioxidants
 Contains folate
Watercress
 Leafy green vegetable
 Peppery flavor
 Good source of beta-carotene, lutein
and zeaxanthin
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 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.
 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 acidic activity.
If you are too acidic you may suffer from the following; lack of 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, tendonitis and migrant joint pains.
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Phantastic Phacts
Understanding 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
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
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Phantastic Phacts
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 and 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.
You can exercise to improve your pH balance! Exercise helps the body to balance pH!
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Phantastic Phacts
AVOID
Cold-water fish
Beef
Venison
Pork
Wild game
Poultry
Shellfish
Eggs
Milk (raw and pasteurized)
Butter
Cheese
Cream
Coffee
Synthetic supplements
Pharmaceutical drugs
Coffee
Roasted peanuts
Soft drinks
Isolated soy and whey protein
Asparagus
Beets
Bell peppers
Broccoli
Carrots
Cauliflower
Chlorella
Celery
Chicory
Cucumber
Kelp
Leafy greens
Radish
Lemons
Limes
Mangoes
ENJOY
Melons
Avacado
Papayas
Pomegranates
Bananas
Strawberries
Flax seed
Hemp seed
White chia seed
Sesame seed
Almonds
Coconut
Brazil nuts
Spirulina
Sprouts
Zucchini
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Buckwheat
Millet
Quinoa
Amaranth
Stevia
Beans
Peas
Cold pressed hemp
Apples
Cantaloupe
Flax seed oil
Borage seed oil
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The Dirty Dozen
1. Apples – A tree fruit that always makes the list. 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. 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.
Adapted from The Daily Green
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The Dirty Dozen
4. Peaches – Another tree fruit that always makes the list. 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?
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.
Adapted from The Daily Green
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The Dirty Dozen
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.
9.
Adapted from The Daily Green
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Day 15
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 and 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
some 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 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 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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2014
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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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2014
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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 Copyright 2014
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Sugar Addiction
Overcoming Your Sugar Addiction
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.
Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2014
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Sugar Addiction
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:
1. 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.
2. 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 or beans).
3. Avoid eating 3 hours before bedtime.
4. Eliminate sugar and artificial sweeteners and your cravings will go away. 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.
5. Determine if hidden food allergies are triggering your cravings. We often crave the very foods
that we have a hidden allergy to.
6. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.
7. Optimize your nutrient status.
Adapted from Blood Sugar Solution, Dr. Mark Hyman Copyright 2014
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Sugar Addiction
8. 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.
9. Optimize omega-3s. Low levels of omega three fatty acids are involved in normal brain cell
function, insulin control and inflammation
10.Consider taking natural supplements for cravings control. Glutamine, tyrosine and 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 Copyright 2014
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Day 15
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
Adapted from Whole Foods
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Day 15
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, but eat it plain or add
fresh fruit. The sweetened varieties sabotage a healthy lifestyle.
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
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 and desserts) 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. 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, leaving the skin less elastic and more vulnerable to sun damage, lines,
and sagging.
Adapted from 10/12, Dr. Perricone on Sugar
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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.
Adapted from 10/12, Dr. Perricone on Sugar
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Sugar
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 antiglycating 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 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.
Adapted from 10/12, Dr. Perricone on Sugar
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Sugar
What About Sweeteners?
My patients often ask me if eating sugar and other forms of sweeteners can contribute to acne.
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
Lemon Water
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Day 17
Task
 Start every day with lemon water.
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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.
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Lemon Water
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.
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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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 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
cartilage10. 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.
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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 including 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 (a protein that is found in the blood and is the major red flag
for inflammation).
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Day 18
Inflammation
Anti Inflammatory Foods
 Blueberries
 Chocolate (dark, uncooked)
 Cruciferous vegetables
 Extra Virgin Olive Oil
 Ginger
 Garlic
 Green Tea
 Kelp
 Sweet Potato
 Turmeric
 Watercress
 Wild Alaskan Salmon
Inflammatory Foods
 Sugar
 Cooking Oils
 Trans Fats
 Dairy
 Feedlot-Raised Meat
 Red and Processed Meat
 Alcohol
 Refined Grains
 Artificial Food Additives: Aspartame and
MSG
 Any food that you are allergic to and eat
anyway
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Day 18
Inflammatory Foods
Sugar – Sugar is in many processed foods and we don’t even realize it.
Cooking Oils – Corn, cottonseed, safflower, soy and sunflower.
Trans Fats – Check all labels and NEVER eat trans fats.
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.
1.
2.
3.
4.
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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
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 you,
empty 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
Below is 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 in return.
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Day 21
Task
 Find a spot in your house that is cluttered and clear it out.
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22
Super Foods
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Day 22
Task
 Select 2 super foods 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 go back to ancient
times; we are just rediscovering what our ancestors knew instinctively.
Super foods are natural food sources with a highly concentrated, complex supply of high quality
nutrients with the least negative properties.
Magazines are pushing them as diet aids but the truth is they are not always low in calories.
Regardless of the 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 healthy diet should 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 get
these nutrients from your foods.
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Day 22
Super Foods – Açai
Açai (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Harvested in the rainforests
of Brazil, açai 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.
Açai 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 açai 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 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 exists. It is
beneficial with PMS symptoms, good for metabolizing glucose, heart healthy, eases depression
and it helps as a delivery agent for many other super foods like mushrooms, goji berries and
spirulina. In addition to supporting cardiac health and lifting moods, cacao enhances 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. 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!
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Day 22
Super Foods – Cacao
Chocolate – what’s in it and what does it effect?
Magnesium
heart, brain, muscle cramping, elimination,
alkaline, bone strength
Iron
blood
Chromium
balances blood sugar
Copper
blood, immunity
Manganese
blood
Vitamin C
immunity, liver, pancreas, skin
Zinc
immunity, liver, pancreas, skin
Omega-6 Fatty Acids
(healthy unless chocolate is
cooked…then it is a trans fat)
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Day 22
Super Foods – Cacao
Chocolate – what’s in it and what does it effect?
Phenylethlamine
focus, alertness, appetite suppressant
Anandamide
endorphin (same as what is released
after exercising)
Tryptophan
mood enhancing
Seratonin
stress defense
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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Day 22
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 plant-based 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.
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Day 22
Super Foods – Chlorella
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 super food
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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Day 22
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 people who use coconut
oil on their faces. Coconut oil is great to massage into your scalp, it benefits 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
can serve as a special treat. 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 and even more reasons why you
should.
Coconut oil has lauric acid, caprylic acid and capric acid. These acids give it antimicrobial,
antifungal, antibacterial and antioxidant abilities. It is mostly saturated fat, 92%, with a small
percentage being monounsaturated and polyunsaturated. Coconut oil is a healthy fat.
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Day 22
Super Foods – Coconut
“Coconut oil has fewer calories than any other fat
source. Unlike the high-calorie, cholesterolsoaked, 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 can have an effect on the
following:
 Weight loss
 Heart disease
 Immunity
 Healing and infections
 Digestion
 Candida
 Kidney stones
 Liver disease
 Diabetes
 Stress
 Bone loss
 Tooth decay
 Alzheimer’s
 Hormone regulation
If you choose to add coconut oil to your
household, you will not be sorry!
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. It is
especially beneficial to women who are at the age
to develop osteoporosis.
Be sure to purchase organic, raw, extra virgin, cold
pressed coconut oil. There is also coconut water,
shredded coconut and coconut butter.
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Day 22
Super Foods – Goji
Goji berry (or wolfberries) is a super food that is known for anti aging properties. A goji berry is a
bright orange red berry that comes from a shrub native to China. It is foundational to the
Chinese medicinal 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 found in blueberries! Goji berries are also the only food known to
stimulate human growth hormone (hgh) naturally!
Qualities:
21 or more trace minerals including zinc, iron, copper, calcium and germanium
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*
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Day 22
Super Foods – Goji
Goji berries are available dried, powdered, juiced, as extracts, oil, fresh berries and processed
into nibs, candies and bars. Goji berries are gelatinous and like chia seeds, 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 super food
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 super food status, consider this:
maca’s adaptogenic properties restore hormonal balance in both genders (as proven by
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Day 22
Super Foods – Maca
If you’re a man, maca’s reputation as “the Viagra of the Herbal Kingdom” may be of interest:
used 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 as it’s a non-estrogen alternative to hormone replacement therapy known to relieve
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 super food 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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24
Organics
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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.
In this series, I'd like to help clear some of the label wording 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 some questions I get asked
often, maybe you've been puzzled about them too…
Why buy organic?
What is Organic?
Why should I be concerned about organic?
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Day 24
Organics
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:
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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 the description of the food, you can purchase products labeled organic with the
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 on the previous slide. 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.
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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Day 24
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.
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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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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25
Motivation
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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. Try using 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. Research shows you can influence your own levels of motivation and self-control.
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.
Adapted from You’re Hired, Carl Beuke, PhD
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Day 25
Motivation
Where total avoidance of tasks is not possible, failure avoiding individuals may 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.
Adapted from You’re Hired, Carl Beuke, PhD
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Day 25
Motivation
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).
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
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compulsive.
Adapted from You’re Hired, Carl Beuke, PhD
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Motivation
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.
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. When 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."
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Adapted from You’re Hired, Carl Beuke, PhD
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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 can choose to cultivate the beliefs that will
support you to achieve your goals.
Adapted from You’re Hired, Carl Beuke, PhD
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Day 25
Motivational Strategies
Some strategies for motivation:
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Use music - It is proven, with music, your body perceives less exertion and you can achieve a
higher level of output.
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Self talk - Look for the progress from your actions. Choose words that empower and motivate
you.
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Focus - What you focus on is your reality, meditation helps a lot with this.
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Group - Use a group to motivate, support and encourage.
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Goals - Set goals and then visualize them; long term, mid term and short term.
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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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Slim, Sexy & Smart
26
Laughter
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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
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, the right brain is activated when the
person gets 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, adrenaline 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.
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 or bored. If you take a minute before heading
to the kitchen, try and think what it is you really want. You may just be 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.
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12 Easy Steps
7.
8.
9.
10.
11.
12.
Move your body every chance you get.
Journal! I can't say it enough. If it is down on paper, you reap treasure.
Eat more green veggies.
Get a good night's sleep.
Drink more water and throw some lemon in there while you are at it!
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 the last 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 and/or 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 3 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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Works Cited
Albi, J. 1996. Greens Glorious Greens.
Beuke, C. 2011. You're Hired. New Zealand.
Chemiske, S. 1998. Caffeine Blues: Wake Up to the Hidden Dangers of America’s #1 Drug.
Hyman, M. 2012. The Blood Sugar Solution.
Kirby, R. 2013. Radiant Optimal Wellness.
http://www.radiantoptimalwellness.com/blog/2013/01/decode-insane-food-labels-organic. January
2013.
Mayo Clinic (2010). Mayo Foundation for Medical Education and Research: www.mayoclinic.com
Perricone, N. 2011. No 1 Superfood. http://www.oprah.com/health/Acai-Dr-Perricones-No-1Superfood. January 2013.
Phillips, B. 2010. Transformation. Los Angeles: T-Media, Inc.
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Works Cited
Ratey, J.R. 2008. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown
and Company.
Righter-Mulligan, R. 2013. "Make Exercise Fun." THCG Nutrition.
"The Bar Method." 2013. THCG Nutrition.
"Zumba." 2013. Nutrition Packet THCG.
Rollins School of Public Health, Emory University. 2012. "National Diabetes Prevention Program.“
PDF. January 2013.
Runners World. 2002. http://www.runnersworld.co.uk/
The National Academy of Sports Medicine. Essentials of Personal Fitness Training.
The Science of Cooking. http://www.exploratorium.edu/cooking/convert/measurements.html
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Works Cited
The World At Table. (2011). New International Food Pyramids.
http://theworldattable.com/2011/01/19/new-international-food-pyramids/
WebMD. (2013) Serving Sizes and Diabetes.
http://www.webmd.com/diabetes/understanding-serving-sizes
Whole Foods. Gluten Free Whole Grains. n.d. http://wholegrainscouncil.org/whole-grains101/gluten-free-whole-grains. January 2013.
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Bibliography
Brazier, B. 2009. Thrive Fitness. Cambridge: Da Capro Press.
Goldsmith, B. 2012. "The Best Tools for Building a Healthy Relationship Foundation." Psychology
Today February 2012.
Henneman, A. 2013. UNL Extension in Lancaster County. "UNL Food: Food, Nutrition & Health."
n.d. Lancaster County Extension. <http://lancaster.unl.edu/food/>.
Marano, H.E. 2004. "Relationship Rules."
Moran, V. 1999. Creating a Charmed Life. New York: Harper Collins Publishers.
Scala, J. 2000. The New Eating Right For a Bad Gut. New York: Penguin Group.
http://www.radiantoptimalwellness.com/blog/2013/01/decode-insane-food-labels-organic. January
2013.
Shapiro, Susan. Huffington Post. 4 April 2012. http://www.huffingtonpost.com/susan-shapiro/habitor-addiction. January 2013.
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Bibliography
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention.
"Summary Health Statistics for US Adults: National Health Interview Survey". 2008.
Willcox, G. 2001. Feelings, Turning Negatives to Positives. Kearney, NE: Morris Publishing.
Yankovich, K. 2013. Feel the Inner Peace Meditation. October 2012.
http://karenyankovich.com/feel-the-inner-peace-meditation/.
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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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