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Eating for Health
1.
2. Processed fast food
Omega 6 heavy diet (fried)
No fiber
Unlimited volume/starvation
High salt
Distracted eating/alone/fast
Don’t move
Hate everyone
Avoid spirituality
3. The 100+ year old Blue Zone qualities:
-mostly whole food plant based diet
-walking daily
-sleeping/napping value
-family belonging
-spiritual/religious belief
4. Common failed eating practices:
-lowfat, nocarb
-meal replacements
-eat once a day
-pick and choose from a diet philosophy
-eat oat meal and celery
If you really knew what to do, you would be able to do it…..get a coach with exp
5. High end ways to change practice:
low glycemic index/loads
gluten free/dairy free
high fiber
hari hachi bu
gluten free/dairy free
mindful eating (control your hormones)
6. How fast food gets into the bloodstream
The more processed, the faster the rise
The faster the rise the quicker the dump
Insulin Dumping brings on hunting for
more fast food!!! (repeat)
8. Women 25g/d Men 35g/d
Whole foods mostly plant based
Metamucil/fibercon/benefiber
9. Leptin/Ghrelin/Cortisol/Insulin/Dopamine
-an ancient tradition now proven to allow 30minutes of
stomach stimulation to reach the brain and give satiety
-hormones are delicately secreted and absorbed to
regulate all the bodies functions, unless your diet is bad!!?
10.
11.
12. Pray or pause before eating
Get up for seconds (non family style food-walk
to your meal)
Sectioned plates/smaller plates/portions
Chew slow/take your time/stop when about 8
10ths full (Hari Hachi Bu)
DrRic Go Bags (snack size bags with something
to eat if running behind/stuck in traffic/sleepy)
14. Seven Countries Study
Greece = lowest heart + longest lived
OliveOil, Fruit&Veggie, Legumes, Fish,
and Wine = Med Diet
15.
16. Increase Fiber to 25grams or 35grams/day
Omega 3 supplement 2000mg/day
Fish Friday/Meatless Monday
Switch off dairy (gluten fast if in a fight)
Pick an author-read cover to cover
Mindful eating (before/during/after meals)
Limit caffeine to pre-exercise only as needed
Embrace sleep REMx6 per night
Dress for season (exercise 12months/year)
17. Fiber for Cholesterol/Sugar
Fish for Cholesterol/Mood/Arthritis/Heart
B’s for Fatigue
Fermented for IBS (Pro/Pre biotics)
Vitamin D/sun for Bone/Hormone Issues
Cherry juice for Gout
Turmeric/Spice for Brain/Pain/Inflammation
Resveratrol/wine for Cancer
Magnesium for Blood Pressure
19. 19
Family Unit (great great grandparents involved
always)
Social networks/weekly gathering
Mostly whole food plant based eating
Spirituality
Moving/walking
Getting outside
(many of the studied centenarians were
living independently)
20.
21. Everyone has a blueprint
Set realistic goals/love your change
Get some sleep
Calendar review/journal
Reassess and get a “coach” (trainer, yoga
teacher, exercise physiologist, physical therapist, counselor,
psychologist, nutritionist, registered dietician)
See an Integrative Medicine Doctor