Clinix's TLC - 21 Chronic Diseases book

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TABLE OF CONTENTS BY LESSON Lesson 1 – Metabolic Syndrome

Lesson 3 – Depression

l AFFIRMATION: I will love where I am right now

l CONTEMPLATION: Metabolic Syndrome 1

l SUPPLEMENTATION: Metabolic Syndrome 2 Medical Foods l INFORMATION: Insulin

l NUTRIZATION: Glycemic Index

l INSPIRATION: Reasons 1 l MOTIVATION: Reasons 2 l ACTIVATION: Fitness

l RELAXATION: Alternate Nostril Breathing

l CONFIRMATION: I will love where I am right now

9 10 11 12 13 14 15 16 17 18

Lesson 2 – Autoimmune Disorders

l AFFIRMATION: I am attracting its Vibrational Essence 19 l CONTEMPLATION: Autoimmune Disorders 1

l SUPPLEMENTATION: Autoimmune Disorders 2 Nutri-Omega l INFORMATION: Hypoglycemia

l NUTRIZATION: Carbohydrates

l INSPIRATION: Procrastination 1 l MOTIVATION: Procrastination 2

l ACTIVATION: The FITT Principle

l RELAXATION: Acupressure

l CONFIRMATION: I am attracting its Vibrational Essence

20 21 22 23 24 25 26 27 28

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l AFFIRMATION: My slightest improvement is of such great value l CONTEMPLATION: Depression 1

l SUPPLEMENTATION: Depression 2 - Nutri-B l INFORMATION: Myths & Facts

l NUTRIZATION: Ketogenic Diets l INSPIRATION: Beliefs 1 l MOTIVATION: Beliefs 2

l ACTIVATION: Endorphins

l RELAXATION: Exercise

l CONFIRMATION: My slightest improvement is of such great value

29 30 31 32 33 34 35 36 37 38

Lesson 4 – High Blood Pressure

l AFFIRMATION: It is natural for my body to be well

l CONTEMPLATION: High Blood Pressure 1

l SUPPLEMENTATION: High Blood Pressure 2 Nutri-Health l INFORMATION: Water

l NUTRIZATION: Calories l INSPIRATION: Focus 1 l MOTIVATION: Focus 2

l ACTIVATION: Aerobic Exercise l RELAXATION: Yoga

l CONFIRMATION: It is natural for my body to be well

39 40 41 42 43 44 45 46 47 48

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Lesson 5 – GERD

l AFFIRMATION: Absolute well-being is the basis of my universe l CONTEMPLATION: GERD 1

l SUPPLEMENTATION: GERD 2 - Nutri-Digestion l INFORMATION: Metabolism

l NUTRIZATION: Proteins & Essential Amino Acids l INSPIRATION: Fear 1 l MOTIVATION: Fear 2

l ACTIVATION: Basal Metabolic Rate l RELAXATION: Yogic Breathing

l CONFIRMATION: Absolute well-being is the basis of my universe

Lesson 8 – Constipation 49 50 51 52 53 54 55 56 57

59 60

l INFORMATION: Carboholism 1

62

l SUPPLEMENTATION: Osteoarthritis 2 - Nutri-Joint 61

l INSPIRATION: State Management 1

l MOTIVATION: State Management 2 l ACTIVATION: Warming Up

l RELAXATION: Massage

l CONFIRMATION: I am a Vibrational Transmitter and Receiver

63 64 65 66 67

l CONTEMPLATION: Chronic Fatigue 1 l SUPPLEMENTATION: Fatigue 2 Nutri-Boost

l INFORMATION: Know Your Enemies l NUTRIZATION: Shopping

l INSPIRATION: Sabotage 1

l MOTIVATION: Sabotage 2 l ACTIVATION: Five R’s

l RELAXATION: Imaging

l CONFIRMATION: First, I reach for joy and all else follows

2

l INFORMATION: Emotional Eating l NUTRIZATION: Labels

l INSPIRATION: Difficult People 1 l MOTIVATION: Difficult People 2

l ACTIVATION: Burning, Breathing and Cooling Down l RELAXATION: Positive Affirmations

l CONFIRMATION: Success is about the joy I feel

81 82 83 84 85 86 87 88

l AFFIRMATION: Why is it taking me so long?

89

l CONTEMPLATION: Osteoporosis 1

90

l INFORMATION: Intensity

92

l SUPPLEMENTATION: Osteoporosis 2 - Nutri-Bone 91 l NUTRIZATION: Fasting

l INSPIRATION: Confidence 1 l MOTIVATION: Confidence 2 l ACTIVATION: Super Circuit

l RELAXATION: Music Therapy

l CONFIRMATION: Why is it taking me so long?

93 94 95 96 97 98

68

Lesson 7 – Chronic Fatigue

l AFFIRMATION: First, I reach for joy and all else follows

l SUPPLEMENTATION: Constipation 2 - Nutri-Fiber

80

Lesson 9 – Osteoporosis

l CONTEMPLATION: Osteoarthritis 1

l NUTRIZATION: Carboholism 2

l CONTEMPLATION: Constipation 1

79

58

Lesson 6 – Osteoarthritis

l AFFIRMATION: I am a Vibrational Transmitter and Receiver

l AFFIRMATION: Success is about the joy I feel

Lesson 10 – Back Pain 69 70 71 72 73 74 75 76 77 78

l AFFIRMATION: When I reverse the thought, I reverse the condition l CONTEMPLATION: Back Pain 1

l SUPPLEMENTATION: Back Pain 2 - Nutri-C l INFORMATION: Fat Loss

l NUTRIZATION: Calorie Diets

l INSPIRATION: Pattern Interrups 1 l MOTIVATION: Pattern Interrups 2 l ACTIVATION: Walk, Run, Jog

l RELAXATION: Essential Oils

l CONFIRMATION: When I reverse the thought, I reverse the condition

99 100 101 102 103 104 105 106 107 108

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Lesson 11 – Skin Disorders

l AFFIRMATION: My uncontrolled thoughts are not to be feared l CONTEMPLATION: Skin Disorders 1

l SUPPLEMENTATION: Skin Disorders 2 Nutri-Women’s

l INFORMATION: The GLA Fat Burners l NUTRIZATION: Water

l INSPIRATION: Coping Skills 1 l MOTIVATION: Coping Skills 2 l ACTIVATION: Flexibility

l RELAXATION: Self-Hypnosis

l CONFIRMATION: My uncontrolled thoughts are not to be feared

Lesson 14 – Stroke 109

l CONTEMPLATION: Insomnia 1

l SUPPLEMENTATION: Insomnia 2 - Nutri-Sleep

l INFORMATION: Rules

l NUTRIZATION: Facts, Rules and Hints

l INSPIRATION: Impatience 1 l MOTIVATION: Impatience 2

l ACTIVATION: Muscle Movements

l RELAXATION: Progressive Relationships

l CONFIRMATION: In my appreciation, I offer no resistance

l CONTEMPLATION: Stroke 1

140

111

l INFORMATION: Fat Cells and Points

142

112 113 114 115 116 117 118

l CONTEMPLATION: PCOS 1

l SUPPLEMENTATION: PCOS 2 - Nutri-Hormone

l INFORMATION: Reward Meals l NUTRIZATION: Cooking

l INSPIRATION: Problem Solving 1 l MOTIVATION: Problem Solving 2 l ACTIVATION: Muscle Fibers

l RELAXATION: Time Management

l CONFIRMATION: My greatest gift to give is my happiness

l SUPPLEMENTATION: Stroke 2 - Nutri-Inflammation 141 l NUTRIZATION: Fat

l INSPIRATION: Anchors 1 l MOTIVATION: Anchors 2

l ACTIVATION: Strength Training l RELAXATION: Meditation

l CONFIRMATION: Nothing happens without my having invited it

143 144 145 146 147 148

Lesson 15 – Obesity 119 120 121 122 123 124 125 126 127 128

Lesson 13 – PCOS

l AFFIRMATION: My greatest gift to give is my happiness

139

110

Lesson 12 – Insomnia

l AFFIRMATION: In my appreciation, I offer no resistance

l AFFIRMATION: Nothing happens without my invited it

l AFFIRMATION: I now hold the key to creating my every desire l CONTEMPLATION: Obesity 1

l SUPPLEMENTATION: Obesity 2 - Nutri-TLC

l INFORMATION: MSG

l NUTRIZATION: Cholesterol l INSPIRATION: Set Backs 1 l MOTIVATION: Set Backs 2

l ACTIVATION: Cycle - Swim - Bounce l RELAXATION: Reflexology

l CONFIRMATION: I now hold the key to creating my every desire

149 150 151 152 153 154 155 156 157 158

Lesson 16 – Headaches 129 130 131 132 133 134 135 136 137 138

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l AFFIRMATION: All-That-Is…is benefitting from by existence

l CONTEMPLATION: Headaches 1

l SUPPLEMENTATION: Headaches 2 Nutri-Inflammation l INFORMATION: Carbo-craving Triggers l NUTRIZATION: Fat

l INSPIRATION: Change 1 l MOTIVATION: Change 2 l ACTIVATION: Exercising

l RELAXATION: Nutrition

l CONFIRMATION: All-That-Is…is benefitting from by existence

159 160 161 162 163 164 165 166 167 168

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Lesson 17 – Stress

l AFFIRMATION: Whatever I can imagine, the universe can deliver l CONTEMPLATION: Stress 1

l SUPPLEMENTATION: Stress 2 - Nutri-Stress l INFORMATION: Juicing

l NUTRIZATION: Digestion and Metabolism l INSPIRATION: Excuses 1

l MOTIVATION: Excuses 2

l ACTIVATION: Weight Training

l RELAXATION: Stress Reduction Bath

l CONFIRMATION: Whatever I can imagine, the universe can deliver

Lesson 20 – Hypothyroidism 169 170 171 172 173 174 175 176 177 178

Lesson 18 – Cancer

l AFFIRMATION: To receive what I want, I must not push… l CONTEMPLATION: Cancer 1

l SUPPLEMENTATION: Cancer 2 - Nutri-E

l INFORMATION: Additives l NUTRIZATION: Fiber

l INSPIRATION: Difficult Situations 1 l MOTIVATION: Difficult Situations 2 l ACTIVATION: Circuit Training

l RELAXATION: Color Therapy

l CONFIRMATION: To receive what I want, I must not push…

l AFFIRMATION: My life is supposed to be fun l CONTEMPLATION: Hypothyroidism 1

l SUPPLEMENTATION: Hypothyroidism 2 Nutri-Thyroid l INFORMATION: Setpoints & Plateaus l NUTRIZATION: The Basics

l INSPIRATION: Coping Tools 1 l MOTIVATION: Coping Tools 2 l ACTIVATION: Perfection

l RELAXATION: Positive Relationships

l CONFIRMATION: My life is supposed to be fun

199 200 201 202 203 204 205 206 207 208

Lesson 21 – High Cholesterol 179 180 181 182 183 184 185 186 187 188

l AFFIRMATION: Behind my every desire is my desire to feel good l CONTEMPLATION: High Cholesterol 1

l SUPPLEMENTATION: High Cholesterol 2 Nutri-Lipid

l INFORMATION: Stress and Seasonal Weight Gain l NUTRIZATION: Nutrients l INSPIRATION: Habits 1 l MOTIVATION: Habits 2 l ACTIVATION: Exercise

l RELAXATION: Journaling

l CONFIRMATION: Behind my every desire is my desire to feel good

209 210 211 212 213 214 215 216 217 218

Lesson 19 – Diabetes

l AFFIRMATION: The most powerful law in the universe l CONTEMPLATION: Diabetes 1

l SUPPLEMENTATION: Diabetes 2 - Nutri-Sugar

l INFORMATION: Alcohol l NUTRIZATION: Snacks l INSPIRATION: Goals 1 l MOTIVATION: Goals 2

l ACTIVATION: Lean Muscle Mass l RELAXATION: Sleep

l CONFIRMATION: The most powerful law in the universe

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189 190 191 192 193 194 195 196 197 198

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TABLE OF CONTENTS BY CHAKRA l AFFIRMATION: I will love where I am right now I am attracting its Vibrational Essence. My slightest improvement is of such great value. It is natural for my body to be well Absolute well-being is the basis of my universe. I am a Vibrational Transmitter and Receiver First, I reach for joy and all else follows. Success is about the joy I feel. Why is it taking me so long? When I reverse the thought, I reverse the condition. My uncontrolled thoughts are not to be feared. In my appreciation, I offer no resistance. My greatest gift to give is my happiness. Nothing happens without my invited it. I now hold the key to creating my every desire. All-That-Is…is benefitting from by existence. Whatever I can imagine, the universe can deliver. To receive what I want, I must not push… The most powerful law in the universe My life is supposed to be fun. Behind my every desire is my desire to feel good.

l SUPPLEMENTATION: 9 19 29 39 49 59 69 79 89 99 109 119 129 139 149 159 169 179 189 199 209

l CONTEMPLATION: Metabolic Syndrome 1 Autoimmune Disorders 1 Depression 1 High Blood Pressure 1 GERD 1 Osteoarthritis 1 Chronic Fatigue 1 Constipation 1 Osteoporosis 1 Back Pain 1 Skin Disorders 1 Insomnia 1 PCOS 1 Stroke 1 Obesity 1 Headaches 1 Stress 1 Cancer 1 Diabetes 1 Hypothyroidism 1 High Cholesterol 1

Metabolic Syndrome 2 - Nutri-TLC Autoimmune Disorders 2 - Nutri-Omega Depression 2 - Nutri-B High Blood Pressure 2 - Nutri-Health GERD 2 - Nutri-Digestion Osteoarthritis 2 - Nutri-Joint Chronic Fatigue 2 - Nutri-Boost Constipation 2 - Nutri-Fiber Osteoporosis 2 - Nutri-Bone Back Pain 2 - Nutri-C Skin Disorders 2 - Nutri-Women’s Insomnia 2 - Nutri-Sleep PCOS 2 - Nutri-Hormone Stroke 2 - Nutri-Inflammation Obesity 2 - Nutri-TLC Headaches 2 - Nutri-Inflammation Stress 2 - Nutri-Stress Cancer 2 - Nutri-E Diabetes 2 - Nutri-Sugar Hypothyroidism 2 - Nutri-Thyroid High Cholesterol 2 - Nutri-Lipid

11 21 31 41 51 61 71 81 91 101 111 121 131 141 151 161 171 181 191 201 211

l INFORMATION: 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210

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Insulin Hypoglycemia Myths & Facts Water Metabolism Carboholism 1 Know Your Enemies Emotional Eating Intensity Fat Loss The GLA Fat Burners Rules Reward Meals Fat Cells and Points MSG Carbo-craving Triggers Juicing Additives Alcohol Setpoints & Plateaus Stress and Seasonal Weight Gain

12 22 32 42 52 62 72 82 92 102 112 122 132 142 152 162 172 182 192 202 212

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l NUTRIZATION: Glycemic Index Carbohydrates Ketogenic Diets Calories Proteins & Essential Amino Acids Carboholism 2 Shopping Labels Fasting Calorie Diets Water Facts, Rules and Hints Cooking The Two C’s Cholesterol Fat Digestion and Metabolism Fiber Snacks The Basics Nutrients

l MOTIVATION: 13 23 33 43 53 63 73 83 93 103 113 123 133 143 153 163 173 183 193 203 213

l INSPIRATION: Reasons 1 Procrastination 1 Beliefs 1 Focus 1 Fear 1 State Management 1 Sabotage 1 Difficult People 1 Confidence 1 Pattern Interrups 1 Coping Skills 1 Impatience 1 Problem Solving 1 Anchors 1 Set Backs 1 Change 1 Excuses 1 Difficult Situations 1 Goals 1 Coping Tools 1 Habits 1

6

Reasons 2 Procrastination 2 Beliefs 2 Focus 2 Fear 2 State Management 2 Sabotage 2 Difficult People 2 Confidence 2 Pattern Interrups 2 Coping Skills 2 Impatience 2 Problem Solving 2 Anchors 2 Set Backs 2 Change 2 Excuses 2 Difficult Situations 2 Goals 2 Coping Tools 2 Habits 2

15 25 35 45 55 65 75 85 95 105 115 125 135 145 155 165 175 185 195 205 215

l ACTIVATION: 14 24 34 44 54 64 74 84 94 104 114 124 134 144 154 164 174 184 194 204 214

Fitness The FITT Principle Endorphins Aerobic Exercise Basal Metabolic Rate Warming Up Five R’s Burning, Breathing and Cooling Down Super Circuit Walk, Run, Jog Flexibility Muscle Movements Muscle Fibers Strength Training Cycle - Swim - Bounce Exercising Weight Training Circuit Training Lean Muscle Mass Perfection Exercise

16 26 36 46 56 66 76 86 96 106 116 126 136 146 156 166 176 186 196 206 216

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l RELAXATION: Alternate Nostril Breathing Acupressure Exercise Yoga Yogic Breathing Massage Imaging Burning, Breathing and Cooling Down Music Therapy Essential Oils Self-Hypnosis Progressive Relationships Time Management Meditation Reflexology Nutrition Stress Reduction Bath Color Therapy Sleep Positive Relationships Journaling

l CONFIRMATION: 17 27 37 47 57 67 77 86 97 107 117 127 137 147 157 167 177 187 197 207 217

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I will love where I am right now I am attracting its Vibrational Essence. My slightest improvement is of such great value. It is natural for my body to be well Absolute well-being is the basis of my universe. I am a Vibrational Transmitter and Receiver First, I reach for joy and all else follows. Success is about the joy I feel. Why is it taking me so long? When I reverse the thought, I reverse the condition. My uncontrolled thoughts are not to be feared. In my appreciation, I offer no resistance. My greatest gift to give is my happiness. Nothing happens without my having invited it. I now hold the key to creating my every desire. All-That-Is‌is benefitting from by existence. Whatever I can imagine, the universe can deliver. To receive what I want, I must not push‌ The most powerful law in the universe My life is supposed to be fun. Behind my every desire is my desire to feel good.

18 28 38 48 58 68 78 88 98 108 118 128 138 148 158 168 178 188 198 208 218

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TLC – Lesson 1

AFFIRMATION I will love where I am right now. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

There is nothing that you cannot be, do, or have, and we want to assist you in achieving that. But we love

where you are right now, even if you do not,

because we understand how joyful the journey to

where you want to go will be.

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TLC – Lesson 1

CONTEMPLATION Metabolic Syndrome 1 Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and diabetes. These conditions include: • High Blood Pressure • Obesity, particularly around your waist (having an "apple shape") • An elevated level of the blood fat called triglycerides • A low level of high-density lipoprotein (HDL) cholesterol — the "good" cholesterol • A high level of low density liportein (LDL) — the “bad” cholesterol • Resistance to insulin, a hormone that helps to regulate the amount of sugar in your body • A high Body Mass Index (BMI) Having one component of metabolic syndrome means you're more likely to have others.And the more components you have, the greater are the risks to your health. If you have metabolic syndrome or any of the components of metabolic syndrome, you have the opportunity to make aggressive lifestyle changes. Making these changes can delay or derail the development of serious diseases that may result from metabolic syndrome. Exercise Doctors recommend 20 to 30 minutes of moderate intensity exercise, such as brisk walking, every other day. Lose weight Losing as little as 5 percent to 10 percent of your body weight can reduce insulin levels and blood pressure and decrease your risk of diabetes. Eat healthy The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean Diet, like many healthyeating plans, limit unhealthy fats and emphasize fruits, vegetables, fish and whole grains. • eat more protein or drink a protein shake • eat more fiber or add fiber to protein shake • eat more fish or add fish oil (Omega) to protein shake Stop smoking Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome.

Good Morning, Sunshine! I am your Intestines. I am a coiled tube looping through your body. I digest virtually everything you eat and pass it into your blood or lymph system. But first, I must work my

magic. Most of the food you eat would be a deadly venom if it got into your

bloodstream. I make it acceptable. I convert the bacon from your breakfast into fatty acids and glycerol. I turn the protein from your dinner steak into amino acids. And I change the carbohydrates from that mound of mashed potatoes

into sugary glucose. 10

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TLC – Lesson 1

SUPPLEMENTATION Metabolic Syndrome 2 - Nutri-TLC

by CLINIX

Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Lipid is a Plant Sterol Complex for Support of Healthy Cholesterol Levels. It is a naturally derived vegetable preparation featuring plant sterols which help to lower blood cholesterol in a natural manner. The National Institutes of Health recommends a healthy diet, along with the consumption of 2 grams of plant sterols daily, to promote cardiovascular health. Nutri-Heart is a comprehensive heart support formula that features extracts of hawthorn and arjuna that supports the heart by helping to maintain blood vessel dilation and lowering blood pressure. Complementing these herbs is a blend of amino acids and minerals—including magnesium, potassium, and calcium—that play important roles in heart muscle function.

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TLC – Lesson 1

INFORMATION Insulin • Too much insulin is produced for the amount of carbohydrate that is consumed. • This excess of insulin results in a decrease in the number of receptors and decrease in removal of insulin and glucose from the blood, thus an increase in insulin and fat storage. • Over consumption or frequent consumption of carbohydrates will shift the body’s metabolism of carbohydrates to fat storage and carbohydrate cravings. • Serotonin levels do not rise sufficiently to cause the sensation we identify as satisfaction; the carbohydrate addict does not get the signal to stop eating and continues to eat carbohydrate-rich foods. • Production of insulin rises with each subsequent carbohydrate intake. • Greater and more frequent quantities of carbohydrates may be consumed with no increase in satisfaction.

Normal Metabolism

Carbohydrate Addict Metabolism (Large amounts once a day or small amounts to often)

Sensation of hunger

Changes in the brain chemistry

Consumption of a carbohydrate meal

Over time, there are changes in the insulin-to-blood sugar ratio

Carbohydrates in the food become sugars in the blood

Release of insulin into the blood

Sensation of satisfaction

Changes in brain chemistry

Insulin and blood sugars leave the blood and enter the cells of the body

Sensation of hunger

No changes in brain chemistry

Consumption of a carbohydrate meal

Carbohydrates in the foods become sugars in the blood

Calories stored as fat

Too much insulin is released into the blood

Over sensitive pancreas releases to much insulin into blood

in·su·lin • \in(t)-s(U-)lUn\ a protein hormone that is synthesized in the pancreas from proinsulin and secreted by the beta cells of the islets of Langerhans, that is essential for the metabolism of carbohydrates, lipids, and proteins, that regulates blood sugar levels by facilitating the uptake of glucose into tissues, by promoting its conversion into glycogen, fatty acids, and triglycerides, and by reducing the release of glucose from the liver, and that when produced in insufficient quantities results in diabetes mellitus

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TLC – Lesson 1

NUTRIZATION Glycemic Index It is very important to think of carbohydrates in terms of the peak or rise of glucose that they can cause within the body when eaten. This is the glycemic index. Glucose has been assigned a relative value of 100 as its glycemic index, and the values of other carbohydrates are simply related to this level. When a carbohydrate is eaten, there is a rise in blood glucose level commensurate with the type and amount of carbohydrate ingested, (higher for sugar, lower for fresh fruit). This rise in blood sugar (glucose) is then followed by the release of insulin and fat storage. Glycemic Index for Common Foods HIGH (Vegetables) Baked potato 95 Mashed potato 95 Carrots 85 French Fries 80 Beets 75 Sweet Corn 60 MODERATE (Vegetables) Sweet Potatoes 55 Yams 50 Green Peas 45 LOW (Vegetables) Dried beans 30-40 Green Beans 40 Lentils 30 Soybeans 15 Green vegetables 0-15 HIGH (Fruits) Watermelon 70 Pineapple 65 65 Raisins Bananas, ripe 60 MODERATE (Fruits) Orange juice from concentrate 55 Mango 50 Kiwi 50 Grapes 50 Pears 45 Orange juice, fresh 45

LOW (Fruits) Apricots, dried 30 Grapefruit 25 Cherries 25 Tomatoes 15 Apricot, fresh 10 HIGH (Grains, Breads, Cereals) White bread 75-95 French bread 75 Corn flakes 90 Instant rice 90 Rice cakes 80-90 Pretzels, white flour 80 Corn chips 75 Graham crackers 75 Saltines crackers 75 Bagel, white flour 75 Grape Nuts 75 English muffins 75 Croissant 70 White rice 70 Taco shells 70 Cream of Wheat 70 Shredded Wheat 70 Special K 70 Melba toast 70 Whole-wheat crackers 65 Nutri-Grain cereal 65 Regular pasta 65

Stoned Wheat Thins Regular pasta Raisin bran Couscous Basmati rice Spaghetti, white flour Wild rice Brown rice Oatmeal Cracked-wheat bread White rice Oat and bran bread Pita bread, stone-ground whole wheat Wheat grain Barley grain

65 65 60 60 60 60 55 55 55 50 50 50 45 45 45

Myth or Fact? You don’t gain weight from alcohol because of

its low glycemic index.

Fact: Alcohol is processed in the body first before the proteins, fats and carbs. This slows

down the fat burning process and can indeed add pounds Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 1

INSPIRATION Reasons 1 Why do people diet? Why do people overeat? Why do people eat the right foods? Why do people binge? Why do people snack? Why do people do anything? People “do” things for two emotional reasons. • We do things to avoid emotional PAIN. • We do things to gain emotional PLEASURE. People don’t like the emotional pain of being: • Hungry • Bored • Depressed • Lonely • Fearful Foods distracts from emotional pain People create emotional pleasure with: • Pastries • Fried Foods • Pizza • Twinkies People “don’t” do things for two reasons. People don’t go on diets to avoid the EMOTIONAL PAIN of being: • Hungry • Thirsty • Deprived • Bored/Depressed • Lonely • Fearful People don’t go on diets to gain the EMOTIONAL PLEASURE of: • Sugar energy • Fatty-food relaxation • Emotional distraction

People finally do things when they have enough good reasons. The Past:

The Present:

The Future:

We over eat to avoid PAIN and gain PLEASURE.

We over eat to avoid PAIN and gain PLEASURE.

We will control food to avoid PAIN and gain PLEASURE.

The past must not - will not equal the future.

You are about to control foods for the right reason.

Reasons to give you PLEASURE and reasons to help you avoid PAIN. 14

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TLC – Lesson 1

MOTIVATION Reasons 2 The pain of overeating and being overweight The pleasure of controlled eating and losing weight Use pain and pleasure Don’t let pain and pleasure use you What PAINS are created by being overweight? _______________________________________________________________________________________ What PLEASURES will be gained by losing weight? _______________________________________________________________________________________ What PAINS prevent you from losing weight? _______________________________________________________________________________________ What PAINS will be avoided by losing weight? _______________________________________________________________________________________ What PLEASURES will motivate you to lose weight? _______________________________________________________________________________________ What will it COST you if you continue to overeat & be overweight? _______________________________________________________________________________________ What will it COST you when you do lose the weight? _______________________________________________________________________________________ REASONS TO BE OVERWEIGHT

REASONS TO LOSE WEIGHT

1.

1.

2.

2.

3.

3.

4.

4.

5.

5.

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TLC – Lesson 1

ACTIVATION Fitness Average

Fitness and Blood Pressure

Fitness and Percent Body Fat

Fitness and Body Weight (lbs)

Fitness and Glucose

Fitness and Cholesterol

Fitness and HDL Cholesterol

Fitness and Total Cholesterol/HDL Ratio

Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent Fitness Category Very Poor Poor Fair Good Excellent

4 TLC Tip:

Systolic 132.5 126.8 124.6 122.5 121.1

Diastolic 86.3 83.9 83.3 80.8 79.8 Average 29.2 26.9 23.9 20.8 18.2 Average 196.0 189.6 182.5 174.9 167.9 Average 112.5 107.9 105.5 104.0 102.1 Average 237.1 238.5 228.8 222.8 217.3 Average 37.0 40.0 41.5 44.5 49.3 Average 6.06 5.66 5.14 4.86 4.28

Make the most of each day.

Every day, ask yourself how you will make your life healthier. It can be as

simple as drinking more water or parking farther away from the front door.

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TLC – Lesson 1

RELAXATION Alternate Nostril Breathing The name alternate nostril breathing is due to the fact that we alternate between the two nostrils when we do the breathing.Yogis believe that this exercise will clean and rejuvenate your vital channels of energy. Benefits The exercise produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This also creates a more balanced person, since both halves of the brain are functioning properly. Research has discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The yogis went one step further. They observed that disease was due to the nasal cycle being disturbed; that is, if a person breathed for too long through one nostril. To prevent and correct this condition, they developed the alternate nostril breathing technique. This clears any blockage to air flow in the nostrils and reestablishes the natural nasal cycle. Technique Close the right nostril with your right thumb and inhale through the left nostril. Do this to the count of four seconds. Immediately close the left nostril with your right ring finger and little finger, and at the same time remove your thumb from the right nostril, and exhale through this nostril. Do this to the count of eight seconds. This completes a half round. Inhale through the right nostril to the count of four seconds. Close the right nostril with your right thumb and exhale through the left nostril to the count of eight seconds. This completes one full round. Start by doing three rounds, adding one per week until you are doing seven rounds. If you have a cold or if your nasal passages are blocked, you should refrain from alternate nostril breathing until the passages are clear again.

Cortisol Kickers: Deep Breathing Deep breathing is an easy stress reliever that has numerous benefits for the body, including oxygenating the blood, which ‘wakes up’ the brain, relaxing muscles

and quieting the mind. Breathing exercises are especially helpful because you

can do them anywhere, and they work quickly so you can de-stress in a flash.

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17


TLC – Lesson 1

CONFIRMATION I will love where I am right now. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! People who postpone happiness are like children who try

chasing rainbows in an effort to find the pot of gold at the

rainbow’s end…Your life will never be fulfilled until you are

happy here and now.

18

— Ken Keyes, Jr.

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TLC – Lesson 2

AFFIRMATION I am attracting its Vibrational Essence. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

You can allow it or not, but the basis of your world is Well-Being.

The Law of Attraction says: That which is like unto itself

is drawn. And so, the essence of whatever you give your

attention to is unfolding in your experience. Therefore, there

is nothing that you cannot be, do or have. This is Law.

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19


TLC – Lesson 2

CONTEMPLATION Autoimmune Disorders 1 Metabolic syndrom may cause authoimmune disorders. Autoimmune diseases are characterized by the body's immune responses being directed against its own tissues. This causes prolonged inflammation and tissue destruction. Autoimmune disorders can cause immune-responsive cells to attack the linings of the joints—resulting in rheumatoid arthritis—or trigger immune cells to attack the insulin-producing islet cells of the pancreas leading to insulin-dependent diabetes. A healthy immune system recognizes, identifies, remembers, attacks, and destroys bacteria, viruses, fungi, parasites, and cancer cells and wreaks havoc throughout the host by directing antibodies against its own tissues. Any disease in which cytotoxic cells are directed against self-antigens in the body's tissues is considered autoimmune in nature. Such diseases include, but are not limited to, celiac disease, Crohn's disease, pancreatitis, systemic lupus erythematosus, Sjogren's syndrome, Hashimoto's thyroiditis, and other endocrinopathies. Allergies and multiple sclerosis are also the result of disordered immune functioning. The autoimmune system needs a good nutritional foundation over a long period of time to alleviate or reverse lifestyle autoimmune dysfunction. Supplementation with omega-3 essential fatty acids (EFAs) from fish, flax, or perilla oils can alleviate many symptoms of autoimmune disease through their anti-inflammatory activity. Docosahexaenoic acid (DHA) extracted from fish oil may be as effective as some prescription medications in reducing inflammation. Cigarette smoking has been causally linked to the development of multiple autoimmune diseases, including rheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis, Graves' hyperthyroidism, and primary biliary cirrhosis, among others.

Good Morning, Sunshine! I am your Immune System. I am a collection of mechanisms that protect you against disease by identifying and killing pathogens and

tumor cells. I detect a wide variety of agents, from viruses to parasitic worms,

and need to distinguish them from your own healthy cells and tissues in order to

function properly.

Detection is complicated as pathogens adapt and evolve new ways to successfully

infect you and make you ill. I am constantly trying to keep ahead of new emerging threats. If I fail to act quickly, recurring and life-threatening infections will invade you and possibly take over. 20

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TLC – Lesson 2

SUPPLEMENTATION Autoimmune Disorders 2 - Nutri-Omega

by CLINIX

Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Detox is a low-sodium blend that promotes kidney and liver detoxification capacity and enhances the excretion of toxins out of the body by promoting an alkaline urinary pH status with potassium citrate. Nutri-Inflammation is an easily digested medical food that provided nutritional support for patients with Rheumatoid Arthritis, Ulcerative Colitis, Crohn’s disease, Eczema and Psoriasis. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant.

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21


TLC – Lesson 2

INFORMATION Hypoglycemia An “official” diagnosis of insulin-related reactive hypoglycemia calls for a five-hour laboratory sampling of blood. Here are some simple signs to help you see if you have this blood sugar imbalance. Within approximately two hours after eating a full meal: • Do you feel weak? • Do you feel uncoordinated or somewhat confused? • Do you perspire without reason? • Do you get hungry or experience strong cravings? • Does eating make you feel better immediately and do you eat rapidly or consume great amounts of food? • Does your heart beat rapidly or start to pound? • Do you feel anxious or fearful without reason? • Do you feel irritable? • Do you feel restless or uneasy? • Do you lose energy, feel very tired, fatigued or lose motivation? • Do you get a headache? • Do you feel faint? • Do you feel drowsy? • Do you have a strange sense of altered awareness, almost a feeling of observing your own behavior? If you sometimes have one or more of these signs after eating, the chances are you may have insulin-related reactive hypoglycemia, which can lead to weight gain and possibly diabetes.

hy·po·gly·ce·mia • /h¯i -po¯-gl ¯i -se¯ -me¯ -U/ abnormal decrease of sugar in the blood

22

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TLC – Lesson 2

NUTRIZATION Carbohydrates Carbohydrates are the best source of energy and classified in three ways. • Monosacharides are simple sugars like glucose and fructose. These simple sugars are found in honey and fruits. • Disaccharides like sucrose and lactose are found in table sugar and milk. • Polysaccharides are often referred to as complex carbohydrates. These are starches that can be found in whole grains, vegetables, nuts and legumes. When you consume carbohydrates, your digestive system converts them to blood sugar (glucose). This glucose is stored in your muscle cells and in your liver.Your brain operates with the help of glucose in your blood as energy. When your exercise is intense, glycogen stored within your muscles provides most of the energy for contractions. When your intensity is low to moderate, your blood-borne sugar acts as an energy source. A problem occurs when there is left over glucose in your blood following a refill of carbohydrate stores. The remaining carbohydrates are stored as fat. MILK GROUP Low-fat (2%) milk Skim milk Chocolate milk Pudding, any flavor Fruit flavored low fat yogurt FRUIT GROUP Apple, medium sized Apple juice Applesauce Banana Cantaloupe Cherries, raw Cranberry juice cocktail Dates, dried Fruit cocktail, own juice Fruit rollups Grapes Grape juice Orange Orange juice Pear Pineapple Prunes, dried

Qty. 1 cup 1 cup 1 cup 1/2 cup 1 cup

Calories 121 86 208 161 225

Carbs 12 12 26 30 42

1 1 cup 1 cup 1 1 cup 10 1 cup 10 1/2 cup 1 roll 1 cup 1 cup 1 1 cup 1 1 cup 10

81 111 232 105 57 49 147 228 56 50 114 96 65 112 98 77 201

21 28 60 27 14 11 37 61 15 12 28 23 16 26 25 19 53

VEGATABLES Carrots, medium sized Corn Lima beans Peas, green Potato Sweet potato Navy beans Refried beans GRAIN GROUP Bagel Biscuit White bread Whole wheat bread Breadsticks Cereal, ready-to-eat Oatmeal Cream of Rice Graham crackers Saltine crackers Pancakes, 4” diameter Rice Noodles, spaghetti Flour tortilla

Qty. 1 1/2 cup 1 cup 1/2 cup 1 large 1 large 1 cup 1/2 cup

Calories 31 89 217 63 220 118 259 142

Carbs 8 21 39 12 50 28 48 26

1 1 1 slice 1 slice 2 1 cup 1/2 cup 3/4 cup 2 sq. 5 1 1 cup 1 cup 1

165 103 61 55 77 110 66 95 60 60 61 223 159 85

31 13 12 11 15 24 12 21 11 10 9 50 34 15

Myth or Fact? Low-carb diets encourage eating certain vegetables and fruits?

Fact: because vegetables and fruits are mainly carbohydrates, it is believed that they are not

allowed on low-carb diets. The opposite is true. people who follow a low-carb way of eating

almost always eat more vegetables that the general population. Therapeutic Lifestyle Change delivered with Tender Loving Care

23


TLC – Lesson 2

INSPIRATION Procrastination 1 How many times have you tried to lose weight? How many times did you say you would try? And how many times did you just put it off? Procrastination Q: What makes people PROCRASTINATE about dieting? A: Conflicting emotions! Procrastination and conflicting emotions • EMOTIONS shape our character and determine our behavior. Negative activities create PAINFUL EMOTIONS: • The emoton of feeling deprived • The emoton of eating less food Positive activities create PLEASURABLE EMOTIONS: • The emoton of feeling pampered and satisfied • The emoton of stuffing ourselves with salt, sugar and fat When two opposing activities create two opposing and conflicting emotions, procrastination is created. Losing Weight Creates: Short-term emotion of pain of being deprived vs. Long-term emotion of pleasure of health and success. Over-Eating Creates: • Short-term pleasure of distraction and satisfaction vs. -Long-term pain of obesity and disease. Result: • You are stuck • You know you should • But you fear you can’t

Procrastination Procrastination is the conflict of pleasure and pain. Procrastination is the conflict of fear and desire.

Procrastination is the conflict of short term vs. long term gratification. It’s the old “I WANT TO vs. I HAVE TO. 24

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TLC – Lesson 2

MOTIVATION Procrastination 2 Get more reasons Interrupt old patterns Trigger new states Pulverise procrastination 1. Visualize yourself overweight, lethargic and procrastinating. 2. Visualize yourself lean, confident, energetic and powerful. 3. See the desired lean picture small. Put it in a rubber band sling shot. Pull it back smaller and smaller, farther and farther. Pull it back tighter and tighter. Pull it back behind the fat procrastinating picture. 4. Feel and hold the tension. 5. See the old fat - see the new lean. 6. Let Go! CLAP YOUR HANDS 7. See the power lean image closer and closer. See the power lean image brighter and brighter. See the power lean image bigger and bigger. See and feel the lean powerful you destroy and break through The old you. 8. See, hear, and feel the new lean you.

Success can be as simple as procrastinating procrastination!

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25


TLC – Lesson 2

ACTIVATION The FITT Principle THE FITT PRINCIPLE applies to any type of resistance training. It is especially suited to beginners’ efforts because it spells out exactly what he or she should do to get started. Applying the FITT principle will ensure that your training is reasonably effective. There are four components to this principle:

Frequency of Exercise: How often should you exercise each week? Answer: twice for maintenance, 3 times for beginners, 5 times for serious fitness enthusiasts and up to 14 or more times for elite athletes.

Intensity of Exercise: How hard should you exercise? Answer: If training 2 or 3 times weekly, train with high intensity; if training 5 or more times weekly, train with less intensity. Avoid under training, avoid over training.

Time to Exercise: How long should you exercise each session? Answer: For anaerobic train for less than one hour. For aerobic train for under twenty minuet maximum intensity.

Type of Exercise: What exercises should you do? Answer:The more the merrier!

4 TLC Tip: Remember what Arnold said. “Anything I did yesterday is no longer

exercise today, and what I do today is not exercise tomorrow.” It is very important to vary your exercise program often!

26

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TLC – Lesson 2

RELAXATION Acupressure Acupressure uses the same principles points as acupuncture, but works through finger pressure, massage and stroking rather than needles to effect stimulation. Acupressure and massage therapy are frequently combined in a healing stimulation session. As with other natural therapies, the aim is to regulate, balance and normalize so the body can trigger its own power to heal itself. Organ massage, reflexology and deep breathing techniques are frequently used in conjunction with acupressure. Fourteen primary meridians or channels of energy run through your body. Each meridian is name for the organ or function connected to its energy flow. Acupressure manually stimulates these points to release blocked energy. Acupressure Massage: Anti-Aging Facial The face, head and neck contain nerve centers and reflex points corresponding to your entire body. When you give yourself or receive a facial or face massage, you will also derive many other benefits; including stress relief, increased energy, clearer eyesight, improved digestion and a more relaxed and youthful face. Use the middle fingers on both sides of the face simultaneously. Do two rounds. For the first use medium pressure and hold each point for five counts. For the second round, use lighter pressure and hold for three counts. Point 1 Point 2 Point 3 Point 4 Point 5 Point 6 Point 7 Point 8 Point 9 Point 10 Point 11/12 Point 13 Point 14 Point 15

Hairline (in line with pupils) Mid forehead (in line with pupils) Above the midpoint of eyebrows Below the midpoint of eyebrows Orbital ridge (in line with pupils) Sides of nose Sides of mouth Above midpoint of jawbone Above jawbone, one inch from #8 Under the chin Top and bottom midpoint of jawbone Midpoint in front of ears Temples Cheeks (straight line down from #14)

1 2 3 4

14 13 15 8

5 6

9

7

11/12 10

Cortisol Kickers: Reward Yourself We all need to feel recognized and rewarded for what we do. If your job doesn’t have built-in opportunities for recognition, or if rewards are infrequent, you may need

to add rewards and recognition to your own life. You may decide to take yourself to

a movie, buy yourself something nice, or give yourself other small but nurturing

rewards when you complete a project or complete another month of hard work. Therapeutic Lifestyle Change delivered with Tender Loving Care

27


TLC – Lesson 2

CONFIRMATION I am attracting its Vibrational Essence. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moon Shine! If we only knew deeply, absolutely, that our smallest act, our smallest thought, has such far-reaching effects; setting

forces in motion; reaching out to the galaxy, how carefully

we would act and speak and think. How precious life

would become in its integral wholeness…

28

—Irina Tweedie

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TLC – Lesson 3

AFFIRMATION My slightest improvement is of such great value. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

There is tremendous value when you are able to deliberately cause even the slightest improvement in the way you feel, for even in

that small emotional improvement, you may have regained

a measure of control. You no longer feel powerless. And so,

your trek back up the Emotional Scale is now not only possible,

but it is relatively easy.

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29


TLC – Lesson 3

CONTEMPLATION Depression 1 Metabolic Syndrome may lead to depression. Depression is a common psychiatric disorder, characterized by a persistent lowering of mood, loss of interest in usual activities and diminished ability to experience pleasure. Although the term "depression" is commonly used to describe a temporary depressed mood when one "feels blue", clinical depression is a serious illness that involves the body, mood, and thoughts that cannot simply be willed or wished away. It is often a disabling disease that affects a person's work, family and school life, sleeping and eating habits, general health and ability to enjoy life. The course of clinical depression varies widely: depression can be a once-in-a-life-time event or have multiple recurrences, it can appear either gradually or suddenly, and either last for a few months or be a life-long disorder. Having depression is a major risk factor for suicide; in addition, people with depression suffer from higher mortality from other causes. There are many causes of Depression: Some types of depression run in families, indicating that a biological vulnerability to depression can be inherited. Some research has indicated that susceptibly to depression is caused by a chemical imbalance in the brain. Certain illnesses, including cardiovascular disease, hepatitis, mononucleosis, and hypothyroidism, may contribute to depression. Certain prescription drugs such as hormonal contraception and steroids may cause depression. Depression also occurs in patients with chronic pain. The increase in depression in industrialized societies has been linked to diet, particularly to reduced levels of omega-3 fatty acids in intensively farmed food and processed foods. Poor sleep quality also co-occurs with major depression. Major depression leads to alterations in the function of the hypothalamus and pituitary causing excessive release of cortisol which can lead to poor sleep quality. Low self-esteem and self-defeating or distorted thinking are connected with depression. Psychological factors related to depression include the complex development of one's personality and how one has learned to cope with external environmental factors such as stress. Life experiences such as child abuse, grief, trauma and work-related stress can cause depression.

Good Morning, Sunshine! I am your Neurotransmitters. I am a chemical that transmits information across a junction (a synapse ) that separates one nerve cell

(neuron) from another nerve cell. We are stored in the nerve cell's bulbous end (the axon). When an electrical impulse traveling along the nerve reaches the axon, we travel across the synapse, either prompting or inhibiting continued electrical impulses along the nerve. We

transmit information within the brain and from the brain to all the parts of the body.

Three groups of us called serotonin, norepinephrine, and dopamine regulate emotions,

reactions to stress, and the physical drives of sleep, appetite, and sexuality. Keeping us in balance helps you control depression, anxiety and other mood disorders.

30

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TLC – Lesson 3

SUPPLEMENTATION Depression 2 - Nutri-B

by CLINIX

Nutri-B capsules supply a combination of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine. Nutri-Female is a low-allergy-potential, powdered medical food that provides a combination of macroand micro-nutrients specially selected for their ability to promote optimal hormone balance. It features fortified rice protein, natural phytoestrogens, antioxidants, and fiber, along with all essential vitamins and minerals and a variety of well-researched ingredients that support healthy estrogen metabolism and healthy hormone cycles. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Thyroid is a blend of vitamins and herbs designed for thyroid support, conversion of T4 to T3 (active thyroid) and cell sensitivity to thyroid hormone. Nutri-Hormone is a synergistic combination of plant-based ingredients including di-indolylmethane (DIM) designed to support healthy hormone balance and immune health for both men and women. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels

by CLINIX Therapeutic Lifestyle Change delivered with Tender Loving Care

31


TLC – Lesson 3

INFORMATION Myths & Facts Myth: Fact:

Aerobics is better for shaping up than weight training. To transform your physique, you must train with weights.

Myth: Fact:

If you exercise, it doesn’t matter what you eat. If you exercise, it matters even more what you eat.

Myth: Fact:

If women lift weights, they’ll get bulky. Resistance exercise helps women create lean, toned bodies.

Myth: Fact:

Weight training is only for young athletes. People of all ages should be weight training.

Myth: Fact:

Muscles grow while you’re working out. Fat burning muscle grows while you’re resting and recuperating.

Myth: Fact:

A certain number of sets and reps get the job done. High-intensity effort produces the best results.

Myth: Fact:

Eating right means three square meals a day. Eating 5 - 6 nutritious meals a day is the right way!

Myth: Fact:

People who overeat lack will power. Overeating is a natural instinct.

Myth: Fact:

High-carbohydrate, low-fat diets work best. People are becoming fat from a “carb overdose.”

Myth: Fact:

You have to count every calorie you eat. You should count portions, not calories. Myth: If you eat right, you don’t need to take supplements. Fact: Studies show many of us do need to take supplements. Myth: Fact:

You need to drink water only when you are thirsty. Your body needs more water than it’s telling you.

Myth: You have to eat perfectly all the time. Fact: There’s no such thing as eating perfectly.

32

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TLC – Lesson 3

NUTRIZATION Ketogenic Diets High Protein, Low Carbohydrates, Low Fat • A high-protein diet will expedite the burning of cholesterol triglycerides and stored body fat. Restricting dietary carbohydrates will quickly deplete blood sugar and stored sugar. Insulin levels will normalize. A fat-burning metabolism called ketosis will occur. The by-product of burning fats is ketones. Ketones are used by the brain to suppress appetite centers. • When insulin levels are lowered, hyper-insulin and insulin resistance conditions disappear. Elevated insulin levels are associated with the drastic weight gain of Type II diabetes. Lower insulin levels prevent salt and water retention. Lower insulin levels also decrease blood pressure. Lower insulin levels reduce cholesterol formation. • High dietary protein increases the production of desirable neurotransmitters. Serotonin and endorphins decrease irritability and depression. They promote relaxation, stress reduction and normal sleep patterns. • Obesity exists for metabolic reasons. • Diets high in carbohydrates promote too much insulin. • Hyperinsulinism promotes insulin resistance cells and diabetes. • Insulin prevents fat burning. Insulin increases triglyceride storage, cholesterol formation by the liver, salt and water retention, low energy, food cravings, mood swings and depression. Claims

Do’s

Don’ts

10-lb. weight loss in 2 weeks Decreased cravings Decreased appetite Decreased binging Decreased cholesterol Decreased water weight

20g-40g carbohydrates Only 20% of daily diet from fats Unlimited protein to 50g of protein per day Lean meats Skinless fowl 1 gallon water daily

No alcohol No caffeine No dairy No simple sugars No starchy food No fruit juice

Supplements B, C and E EPA/DHEA

Chromium picolinate Evening primrose oil

Sodium Potassium

Kelwick-Pawan Study: Diet of 90% protein created weight loss Diet of 90% fat created weight loss. Diet of 90% carbohydrates created weight gain.

Myth or Fact? Ketosis is a form of starvation that is very

harmful to your body.

Fact: Ketosis is a normal physiologic state caused by very normal and healthy body functions. Ketosis allows the body to function efficiently and live off fat when

necessary. Ketones are by-products of partially burned fat and they curb appetite.

An average American eats eight times too many carbohydrates (300g). Therapeutic Lifestyle Change delivered with Tender Loving Care

33


TLC – Lesson 3

INSPIRATION Beliefs 1 What do overweight people BELIEVE? What do lean fit people BELIEVE? What makes some BELIEVE dieting is easy? Why do others BELIEVE dieting is difficult? Beliefs Whatever we associate to a situation (pain or pleasure) will determine our BELIEFS. Our BELIEFS determine our behavior.

Overweight people associate more pleasure and less pain to overeating.

Thin people BELIEVE there is less pain and more pleasure in not overeating.

False marketing myths create false weight loss beliefs.

Overeating is not pleasure.

Being fat is not pleasure.

Sensibly eating is pleasure.

Being fit is pleasure.

“The advertising industry is a multi-billion dollar industry

leading a multi-billion dollar advertising campaign to associate

pleasure to fatty, sugary, over-salted, and over-caloried foods.

34

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TLC – Lesson 3

MOTIVATION Beliefs 2 Beliefs determine behavior. Change the beliefs - change the action. Destroy the belief - destroy the action. • Television has created many weight loss myths and false BELIEFS. Name one television ad and describe the myth or false belief.

• What false eating & drinking MYTHS or BELIEFS have your peers created?

• What false eating & drinking MYTHS or BELIEFS has your family created?

• List three past LIMITING WEIGHT LOSS BELIEFS. 1.

2.

3. • List three NEW EMPOWERING WEIGHT LOSS BELIEFS. 1.

2.

3.

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35


TLC – Lesson 3

ACTIVATION Endorphins Endorphins are feel good hormones. Many of the feelings of well being and even euphoria often associated with running and other aerobic exercise have been traced to powerful hormones called endorphins, which the body produces during exercise. Endorphins are morphine like substances that are released from the pituitary gland in a variety of situations, including vigorous exercise. • Endorphins are like morphine, because they can act to control pain. But at comparable dosages, they are about 200 times more powerful than morphine, and the effects they can have on the body are nothing short of phenomenal in terms of producing a natural feeling of well being. • The endorphin molecule is identified and associated with the feeling of euphoria and well being that occurs after vigorous exercise. This feeling may last with a fair degree of intensity for 30 minutes to an hour or longer. • After all-out exercise, there is a marked increase in the body’s endorphin levels - as much as a fivefold increase. • Endorphins may have a direct relationship to the relief of some mental problems. Psychiatrists throughout the world have been using exercise as a standard treatment for depression for years. In some cases of depression, the endorphin levels are abnormally low, and in such situations, physical activity should be of value with its exercise-induced endorphin “high.” • Many physicians believe that exercise is nature’s best physiological tranquilizer. And in addition to using exercise as a means of controlling depression, psychiatrists are using it as a way of relieving some types of stress and emotional anxiety. • The soreness or stiffness in muscles or joints that may precede aerobic exercise often disappears after the exercise is under way. Why should this be? Endorphins may be the answer. In other words, this morphine like substances may spread through the body and suppress pain you would normally be feeling. The problem here is that if a person is suffering from a real injury and not just transient soreness, the endorphins may mask the pain. The result may be an even greater injury and more intense pain once the endorphin effect wears off.

4 TLC Tip: Stress Relief What do you do when you are stressed? Chances are it isn’t running.

But exercise can be a great way to relieve stress, releasing endorphins which will

improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.

36

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TLC – Lesson 3

RELAXATION Exercise Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits. Even light physical activity in small, manageable doses will trigger a cascade of stress-busting benefits, from lower blood pressure to improving mood. The Two-Minute De-Stressor If you’re fed up and need to reduce your stress in an instant, here’s something you can do when you can't "press play." Take 2 minutes to bring your body into focus. This quick and simple stretch and breathing exercise may seem similar to how you start any Beach Body workout, but can be effective on its own to refocus your mind and body. 1. Standing tall, lift your head up so that you stretch your neck. Take a deep slow breathe in through your nose, pulling it down deep into your lungs. 2. Slowly exhale while turning your head to the right and then to the left. Dip your head and return to looking straight ahead. 3. Keep breathing with this deep, slow pattern and slowly rotate your head in a clockwise and then counter-clockwise direction, keeping your chin to your chest and shoulders. 4.Take your shoulders back as far as they will go. Lift your left shoulder and relax it down again. Now swap and lift and relax your right shoulder. 5. Swing your right arm slowly in a full circular movement to free the shoulder. Swing your left arm in the same way. 6. Raise and relax both shoulders. Keep breathing slowly. 7. Put your right hand over your right shoulder and touch your left shoulder blade. Repeat with your left hand to your right shoulder. 8. Repeat 10 times, focusing solely on your breathing the entire time.

Cortisol Kickers: Incorporate Exercise in Little Ways throughout your Day

Small spurts of exercise while going about the day can do a lot to increase your metabolic. You don’t have to become a tri-athlete to improve your fitness level.

Little things like - taking the stairs instead of the elevator, parking farther way

from the store in the parking lot and playing with the kids – boost your energy

as well as your base metabolic rate. Therapeutic Lifestyle Change delivered with Tender Loving Care

37


TLC – Lesson 3

CONFIRMATION My slightest improvement is of such great value. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! The moment you start moving in the direction

of accomplishment, you will find that life will

accommodate you…

38

—Jack Addington

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TLC – Lesson 4

AFFIRMATION It is natural for my body to be well. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

You do not have to think specific positive thoughts about your body,

but you have to not think specific negative thoughts. If

you could never again think about your body, and instead

just think pleasant thoughts, your body would reclaim its

natural place of wellness.

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TLC – Lesson 4

CONTEMPLATION High Blood Pressure 1 Metabolic Syndrome may lead to high blood pressure. Blood pressure is the force of blood against the walls of arteries. Blood pressure is recorded as two numbers — the systolic pressure (as the heart beats) over the diastolic pressure (as the heart relaxes between beats). The measurement is written one above or before the other, with the systolic number on top and the diastolic number on the bottom. For example, a blood pressure measurement of 120/80 mm Hg (millimeters of mercury) is expressed verbally as "120 over 80." Normal blood pressure is less than 130 mm Hg systolic and less than 85 mm Hg diastolic. Optimal blood pressure is less than 120 mm Hg systolic and less than 80 mm Hg diastolic. High blood pressure is also called hypertension. High blood pressure increases your chance (or risk) for getting heart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has no warning signs or symptoms. Regardless of race, age, or gender, anyone can develop high blood pressure. It is estimated that one in every four American adults has high blood pressure. Once high blood pressure develops, it usually lasts a lifetime.You can prevent and control high blood pressure by taking action: • Maintain proper weight. • Avoid drugs known to raise blood pressure. • Cut down on salt. • Eat fruits and vegetables to increase potassium in your diet. • Exercise more. If your blood pressure is high, you and your healthcare provider need to work out an individual strategy to bring it down to the normal range.Your doctor may prescribe medicines that help lower blood pressure. Controlling blood pressure will also help you avoid heart disease, stroke, diabetes, and kidney failure.

Good Morning, Sunshine! I am your Circulatory System. I am your blood stream. The health of all your other organs depends on my ability to keep moving – from

your heart to your toes and back again. My pipeline consists of red cells, white cells (leucocytes) as well as platelets and a variety of other soluble constituents such as cholesterol, sugar, salts, enzymes, fats and liquid plasma.

If there is a break in my pipeline such as the flu, a virus, pollen,

splinters, etc, I bring out my weapons known as antibodies. Without these

antibodies, even the most minor infection could be deadly for you. I am

constantly at work to protect you against danger. Can you do anything to ease my burden? Yes. You can watch your blood pressure, exercise, and refrain from

eating too much fat. 40

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TLC – Lesson 4

SUPPLEMENTATION High Blood Pressure 1 - Nutri-Heart

by CLINIX

Nutri-Heart is a comprehensive heart support formula that features extracts of hawthorn and arjuna that supports the heart by helping to maintain blood vessel dilation and lowering blood pressure. Complementing these herbs is a blend of amino acids and minerals—including magnesium, potassium, and calcium—that play important roles in heart muscle function. Nutri-Lipid is a Plant Sterol Complex for Support of Healthy Cholesterol Levels. Nutri-Heart II is a naturally derived vegetable preparation featuring plant sterols which help to lower blood cholesterol in a natural manner. The National Institutes of Health recommends a healthy diet, along with the consumption of 2 grams of plant sterols daily, to promote cardiovascular health. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage • High levels of Folic Acid to support women who may be pregnant. Nutri-Bone is a real bone supplement consists of organic MCHC and therapeutic levels of Vitamin D. NutriBone is an optimal supplement for overall bone health and has more studies on it than any other calcium supplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as the spine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a small percentage

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TLC – Lesson 4

INFORMATION Water Fact: There is a 75 percent chance that as you read this you are dehydrated. Fact: Water is the most essential of all of the nutrients that we need to live and breathe. When you don’t consume enough water, virtually every function that your body performs is compromised. This includes the important functions of digestion and fat metabolism. The Amazing Benefits of Water • Water drives all the chemical reactions that are needed to burn calories both at rest and during exercise. • Your digestion is improved when you drink enough water. Dehydration can lead to incomplete digestion. • Water fills you up. By drinking enough water you can curb your appetite. • When you’re dehydrated, you eat more.When you’re dehydrated, your body signals you to eat, when all it really requires is water. • Your exercise is much more effective if you’re fully hydrated. If you’re not fully hydrated before you start exercising, you’ll do less work and burn fewer calories. Get into the habit of having a glass of water thirty minutes before you exercise. Remember:The more fully hydrated muscles that you have in your body, the more potential “fat burners” you’ll have working for you. Keep in mind that the entire process of becoming leaner is not only a process of losing body fat and gaining active muscle, but also a process of gaining water. Your Self-Watering Instructions • Sparkling water can have a diuretic effect, so it doesn’t count. Even though other beverages, such as soda and coffee, contain water, they also don’t count. Neither do foods that you eat, regardless of whether or not they have a high water content. • Get out of the habit of drinking water only when you’re thirsty. Our thirst mechanism is flawed. By the time you experience thirst, your body is already in a state of dehydration. Even when your thirst is satisfied, you still may be dehydrated. • Each time you reach for a beverage other than water, ask yourself if water would do the trick instead. • Alcohol dehydrates you, so you should limit the amount of alcohol you consume. • Caffeine is a strong diuretic. You should limit the amount of caffeine you consume. • Be aware that if you’re trying to kick the smoking habit or limit your alcohol consumption, being fully hydrated has been shown to help these two worthy efforts tremendously!

hy·dra·tion • \h¯i -dra¯-shUn\ the act or process of combining or treating with water as the introduction of additional fluid into the body, hydration sometimes helps to reduce the concentration of toxic substances in the tissues 42

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TLC – Lesson 4

NUTRIZATION Calories Calories describe the energy potential in foods. The term Calories is derived from Latin and means heat. A calorie is the amount of energy needed to raise one gram of water one degree centigrade. Food is usually defined in terms of calories as a convenient basis for comparing energy value. CARBOHYDRATES = 4 calories per gram PROTEIN = 4 calories per gram FATS = 9 calories per gram ALCOHOL = 7 calories per gram Although calories are supplied by three of the six nutrient groups, calories are not nutrients in themselves. Calories are energy. A calorie is the energy in food. Energy needs vary enormously among individuals. The average American male consumes 2,800 calories a day. The average female consumes 2,100 calories a day. They could both maintain stable weights if they work off enough calories each day to avoid any surplus energy to be stored as fat. If you want to lose weight, you must run up a calories deficit. You must burn more calories than you consume. HEALTHY DIET?

WEIGHT LOSS DIET

Fat 15%

Protein 15% Carbohydrates 70%

Fat 30% Carbohydrates 40%

Protein 30%

Myth or Fact? The more you cut calories, the more weight you’ll lose. Fact: Cut your calories too far—below 1,200 a day—and you’ll decrease your metabolism

and muscle mass. To get the most out of the calories you do eat, choose whole foods such as produce, fresh meat and fish, and whole grains that are as close to their natural state as

possible.

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TLC – Lesson 4

INSPIRATION Focus 1 Why do some people know how to control food? Why can’t some people control food? Why do some people control their focus? Why don’t some people control their focus? YOUR BRAIN IS ALWAYS RIGHT IF YOU THINK YOU CAN - YOU CAN IF YOU THINK YOU CAN’T - YOU CAN’T Focus your brain on HOW TO - SO IT CAN. Focus your brain on CAN - SO IT WILL. THE BRAIN’S FAVORITE QUESTIONS • WHAT DOES THIS MEAN? • WHAT DO I DO? To maintain a focus of power and diet control, simply answer both the questions. • TELL THE BRAIN WHAT THE FOOD CRAVING MEANS. • TELL THE BRAIN THE RIGHT THINGS TO EAT AND DO. Focusing the brain • When feeling out of control: TELL THE BRAIN WHY AND WHAT TO DO • When feeling needy: TELL THE BRAIN WHY AND WHAT TO DO • When feeling unconfident: TELL THE BRAIN WHY AND WHAT TO DO Self talk • TELL your brain it feels cravings because it’s losing its attraction to fatty, sugared, high-calorie junk food. • TELL your brain what alternative exercise or foods to use instead of eating fattening, lethal junk. • TELL your brain more reasons to be thin.

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TLC – Lesson 4

MOTIVATION Focus 2 Actions from beliefs Beliefs from emotional control Control from states And states from focus Ask the brain “what does it mean”? • Tell your brain WHY you CAN lose weight and diet. • Tell your brain HOW you CAN lose weight and diet. • Tell your brain the PLEASURE of controlling weight. • Tell your brain the PAIN of not controlling weight. Tell your brain what to do. Tell your brain seven alternate activities for food. 1. 2. 3. 4. 5. 6. 7.

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TLC – Lesson 4

ACTIVATION Aerobic Exercise Aerobic Exercise requires you to use a lot of oxygen.When you train your body using a highly aerobic exercise, such as power walking or aerobic dancing, you are essentially increasing the body’s need to get and use more oxygen. While you’re exercising, your body’s elevated need for oxygen triggers higher breathing rates and an increased heart rate. Consistently sending this same message through regular aerobic exercise – that you need additional oxygen – strengthens your heart and lungs (your cardiovascular system). Perhaps the most important information this message sends is that you require a greater ability to utilize oxygen. This eventually leads your body to produce and store more of the aerobic enzymes that are found mostly within your muscles. More aerobic enzymes will help you burn more fat – so, obviously, you want a lot of them. And while the elevation in your heart rate and your breathing rate is immediate when you begin to exercise, the increase in the amount of aerobic enzymes occurs over a period of weeks and months. This is why it takes time before you’re capable of increasing the amount of work you can perform during exercise. This process of training also works in reverse.When you are inactive, especially over a period of years, your muscles lose the ability to use oxygen and, therefore, lose the ability to burn calories. This is one of the reasons that your metabolism decreases over time, especially when you’re inactive, and why so many people regain their lost weight. Aerobic Benefits • Aerobic exercise promotes strong and healthy bones. • Aerobic exercise will help you control the physical and emotional stress in your life. • Aerobic exercise acts as an antidote for emotional disturbances. • Aerobic exercise can improve your intellectual capacity and increase your productivity. • Aerobic exercise is a realistic way to lose weight and keep it off. • Aerobic exercise provides significant protection from heart disease. • You can get the maximum benefits in a minimum amount of time in a variety of aerobic programs.

4 TLC Tip:

Isolate your Weakness.

If falling off the exercise wagon is a common occurrence for you, find out

why. Do you not enjoy exercising? Is it a lack of time? Is it feeling self-

conscious at the gym? Is it a lack of fitness know-how? As soon as you can isolate your weakness, you make steps to improve the situation.

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TLC – Lesson 4

RELAXATION Yoga The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated.We can think of the union occurring between the mind, body and spirit. What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses. The practice of Yoga has been around for centuries. The original purpose of Yoga was to "find the union of the individual with the divine. This was accomplished by using Yoga techniques along with proper diet, exercise, breathing, posture, and mediation. Hatha-yoga is probably the most popular type of this practice. People use Hatha-yoga in order to improve their health and sense of well being. This is accomplished by learning body control through breathing exercises, posture positions, and by concentration of the mind. The people of today's modern society usually practice Yoga for the benefits of relaxation. Pose of a Child The Pose of a Child is a relaxation pose which is used to normalize the circulation. It is a resting pose that can be done to precede or follow any other pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain. 1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asana or Thunderbolt Pose). 2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward. 3. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up. 4. Breathe gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to an upright kneeling position with your back straight and your hands on your thighs. 5. Repeat the posture at least one more time.

Cortisol Kickers: Make an Altar Making an altar is not necessarily a religious act or ritual, but rather it is a way to benefit your health, relieve stress and get in touch with yourself. Find a

quiet space indoors or outdoors. Collect items that have meaning for you and place them on your altar along with candles and perhaps some soothing

aromatherapy oil. Spend time each day at your altar, using it as a special

place where you can meditate and nurture yourself. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 4

CONFIRMATION It is natural for my body to be well. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Illnesses hover constantly about us – they are seeds blown

by the wind, but they do not take root in the body unless it

is ready to receive them…

48

— Claude Bernard

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TLC – Lesson 5

AFFIRMATION Absolute well-being is the basis of my universe. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

Well-being is the basis of All-That-Is. It flows to

you and through you. You only have to allow it.

Like the air you breathe, you only have to open, relax,

and draw it into your Being.

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TLC – Lesson 5

CONTEMPLATION GERD 1 Metabolic Syndrome may lead to GERD. GERD (Gastroesophageal Reflux Disease) is a condition when stomach acid seeps into the esophagus, the tube leading from the throat to the stomach, causing a variety of symptoms including heartburn or a sour or bitter taste in the mouth or regurgitation. Other symptoms of GERD include: • Belching • Chronic sore throat • Difficulty or pain when swallowing • Waterbrash (sudden excess of saliva) • Hoarseness • Sour taste in the mouth • Bad breath • Inflammation of the gums • Erosion of tooth enamel (the surface of the teeth) GERD is a common condition that affects from 5% to 7% of the population. According to new research, it appears that obesity raises the risk of GERD and two other conditions – erosive esophagitis and cancer of the esophagus. As BMI rises, so do GERD symptoms. A new study found that having a high BMI (body mass index – a measure of body fat) increased symptoms of GERD. Being overweight is defined as having a body mass index or BMI between 25 and 29.9 and obesity is defined as having a BMI of 30 or higher. This number is determined by using weight and height. Being overweight increased the odds of having GERD symptoms by 50 percent when compared to having a normal weight. Being obese was found to have doubled the odds. Untreated GERD can lead to some serious complications. They include: • Esophagitis - irritation and inflammation of the lining of the esophagus. • Dysphagia - difficulty swallowing. • Barrett's esophagus – precancerous esophagus cells. • Esophageal cancer – resulting in years of exposure of acid to the stomach.

Good Morning, Sunshine! I am your Esophagus. I am the least complex section of the digestive system. My role in digestion is

simple: I am a conduit for food. I begin as an extension of the pharynx in the back of the oral cavity. I then go down the neck next to the trachea, through

the thoracic cavity, and penetrate the diaphragm to connect with the stomach.

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TLC – Lesson 5

SUPPLEMENTATION GERD 2 - Nutri-Digestion

by CLINIX

Nutri-Digestion provides comprehensive support and delivers a variety of enzymes that split proteins, peptides, carbohydrates, fats, cellulose, maltose, lactose, and sucrose. Nutri-Probiotic is advanced probiotic nutrition designed to provide intestinal and digestive support on multiple levels. Nutri-Gut is uniquely designed to nutritionally support the overall health and function of the upper gastrointestinal (GI) tract. Nutri-Fiber is a low sodium blend of soluble and insoluble fibers in a 1:1 ratio. Nutri-Fiber is a powdered product designed primarily to provide the metabolic benefits of fiber, while also supporting intestinal function and integrity. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels

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51


TLC – Lesson 5

INFORMATION Metabolism The most dramatic changes to your body are going to occur due to changes in your metabolism. Rev up your metabolism and you’ll lose body fat. Allow your metabolism to drop and your body fat increases – it’s that simple. Metabolism is the rate that your body burns calories. Many people make the mistake of thinking it’s simply the amount of calories your body burns. The key word here is rate. The rate of calories that your body burns can change, depending on what it is you are doing. If you are sleeping, your metabolism will be burning calories at a relatively slow rate. This rate is often referred to as your resting, or basal metabolic rate. Even though you may be asleep, you still need to burn calories for the basic functions of your body, such as breathing, maintaining your nervous system, and performing any digestion system function.All these functions slow down when you’re asleep. Once you wake up, so do all the functions that your body performs. This raises your metabolism.When you begin your basic daily activities, your metabolism increases further to meet your increased energy demands. During exercise, your metabolism increases in direct proportion to the amount and intensity of your exercise. This is why your metabolism increases immediately in response to your activity level when you are exercising. Did you know that you can also make more permanent changes to your total metabolism and elevate it all twenty-four hours of each day of your life? This can be accomplished by exercising regularly. That is one of the secrets to making dramatically positive changes to your body! Basal Metabolic Rate Adult Male: 1. Multiply male’s weight by 10. 2.Add double the male’s weight to this value. 3. For example, for a 150 lb. male: BMR = (10 x 150) + (2 x 150) = 1,800 cal/day

Adult Female: 1. Multiply female’s weight by 10. 2.Add the female’s weight to this value. For example, for a 120 lb. female: BMR = (10 x 120 + 120 = 1,320 cal/day

After age 20, BMR should be lowered by 2 percent per decade. That is, estimated BMR should be lowered by 2 percent for people in their 30s, 4 percent for those in their 40s, 6 percent for those in their 50s, and so on.

me·tab·o·lism • \mU-tab-U-liz-Um\ the sum of the processes in the buildup and destruction of protoplasm; specifically : the chemical changes in living cells by which energy is provided for vital processes and activities and new material is assimilated <methods of determining body and tissue metabolism 52

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TLC – Lesson 5

NUTRIZATION Proteins & Essential Amino Acids • P ro t e i n is essential for growth and development. • P ro t e i n provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes, and tissues. • P ro t e i n helps maintain the proper acid-alkali balance in the body. When protein is consumed, the body breaks it down into amino acids.Amino acids are the building blocks of the body. Some of the amino acids are designated nonessential. This means that they do not have to come from the diet because they can be synthesized by the body from other amino acids. Other amino acids are considered essential, because the body cannot synthesize them. They must be obtained from the diet. Whenever the body makes a protein - when it builds muscle, for instance - it needs a variety of amino acids for the protein-making process. These amino acids may come from dietary protein or from the body’s own pool of amino acids. If a shortage of amino acids occurs, the building of protein in the body stops, and the body suffers. It is important to consume proteins that provide all of the necessary amino acids. Dietary proteins are considered to belong to two different groups, depending on the amino acids they provide. Complete proteins, which constitute the first group, contain ample amounts of all of the essential amino acids. These proteins are found in meat, fish, poultry, cheese, eggs, and milk. Incomplete proteins, which constitute the second group, contain only some of the essential amino acids. These proteins are found in a variety of foods, including grains, legumes, and leafy green vegetables. Essential Amino Acids The body needs 22 amino acids to manufacture new protein. Thirteen of these can be manufactured in the body from almost any source of nitrogen. The nine that cannot be produced in the body are called essential amino acids. They must come directly from what we eat. For the body to properly synthesize protein, all the essential amino acids must be present at the same time and in the proper proportions.

Myth or Fact? You need to worry about getting enough

protein.

Fact: As we bet older, our calorie needs may go down, but not our need for protein. If

you get too little protein in your diet, the body will draw on muscle for the amino acids

it needs for vital organ functions. Over time, the lost muscle leads to weakness. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 5

INSPIRATION Fear 1 Why don’t some people try to lose weight? What prevents some people from attempting a diet? What makes some people afraid to even try? FEAR Fear of failure is the great crippler • FEAR is False Expectations Appearing Real • FEAR is False Evidence Affecting Reality

FEAR Eliminate weight loss fear • • • • • • •

Decide your weight and health must change. Erase old diet failure feelings. Identify the pains of staying overweight. Identify the pleasures of losing weight. Redefine an easier definition of successful weight control. Redefine a more difficult definition of failed weight control. Decide past failure was merely helpful information for new attempts.

FEAR Erasing fear and failure • Picture a past failed dieting attempt on film • Run the film in reverse • Run it forward blurry and fuzzy • Rerun it in reverse and blurry and fuzzy • Smile, laugh, clap your hands and say

“ The past does not equal the future!”

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TLC – Lesson 5

MOTIVATION Fear 2 Knowledge comes from good judgment Good judgment comes from experience Experience comes from bad judgment Eliminate fear and change its meaning Define what must happen to feel successful about this program.

Define what must happen to feel failure about your weight control.

Write a new EASIER definition about the success of this program.

Write a new MORE DIFFICULT definition about failing at weight control.

Fear and failure into knowledge What worked well about your last diet program?

How and what will you try differently this time?

Describe your last weight loss experience.

What did you learn about you and weight loss?

How can you use what you learned?

Why must you try to lose weight again?

The hardest judgement is self imposed. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 5

ACTIVATION Basal Metabolic Rate Most of the body’s energy, about 60-70 percent, goes to support the ongoing metabolic work of the body’s cells, the basal metabolic rate, or simply the BMR. This continual work of the body includes the beating of the heart, respiration, and the maintenance of body temperature. The energy needs for these processes must be met before any calories can be used for physical activity or food digestion. A person who needs a total of 2,000 calories a day will expend as many as 1,200-1,400 calories to support the BMR. Age: In general, the younger the person, the higher the BMR. The BMR peaks at age 20 for both males and females, then decreases by 2 percent per decade throughout life. Height: The greater a person’s amount of body surface, the faster the metabolism. Tall, thin people have higher BMRs. For example, for two people of different shape but of the same weight, the shorter, stocky person will have a slower metabolic rate than the taller, thinner person. Lean body mass: Lean tissue uses more calories than fat tissue. Muscle tissue is metabolically highly active even when at rest. Fat tissue is comparatively inactive metabolically. An increase in muscle mass elevates the BMR. Conversely, the more fat tissue, the lower the BMR. The lean mass of the body is the major influence on the body’s energy requirements and nutrient needs. This direct relationship between lean body mass and the elevation of the BMR points to the importance of strength training for a weight-loss program. Fasting and dieting: A client’s metabolic rate can drop as low as 20 percent during fasting or dieting. This drop is due to the loss of lean tissues, as well as to the body’s effort to conserve energy by slowing down the BMR. This slowing down of the metabolism seems to be a protective mechanism to conserve fat stores when there is a food shortage. This slowing hampers weight loss. Ample protein is a must to maintain lean body mass and metabolic rate. Environmental temperature: Both heat and cold raise the body’s BMR. People living in a tropical climate generally have metabolisms 5-20 percent higher than those living in more temperate areas. Exercising in the heat also raises BMR. Muscular shivering in colder climates can increase BMR. Exercise: Many studies have demonstrated the effect of exercise on increasing the BMR.

4 TLC Tip:

Increase your Basal Metabolism.

In addition to increased strength training, you can increase your basal metabolic rate by increasing your water

and protein intake. Dehydration can contribute to an inefficient metabolism, by affecting body temperature. When you are dehydrated, your body temperature drops slightly, and causes your body to store fat as a way to help raise or maintain the temperature.

Making sure you drink enough liquids, preferably at least 64 ounces of water per day, to avoid this metabolic pitfall. Resting metabolic rate typically increases as much as two to three times more after eating proteins versus carbohydrates and fats.

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TLC – Lesson 5

RELAXATION Yogic Breathing Yogic Breathing is used to maximize inhalation and exhalation. Its purpose is to gain control the breath, correct poor breathing habits and increase oxygen intake. Yogic breathing may be practiced at any time and is especially useful in situations of high stress for calming the nerves. Breathing Exercise Inhale 1. Sit or lie in a comfortable position with your arms by your side. Relax your entire body. 2. Inhale slowly and deeply, allowing the abdomen to expand fully. 3. Try to breathe so slowly that little or no sound of the breath can be heard. 4. Feel the air reaching into the bottom of the lungs. 5. At the end of abdominal expansion, start to expand the chest outward and upward. 6. When the ribs are fully expanded, inhale a little more until expansion is felt in the upper portion of the lungs around the base of the neck. The shoulders and color bone should also move up slightly. Some tension will be felt in the neck muscles. 7. The rest of the body should be relaxed. 8. Feel the air filling the upper lobes of the lungs. This completes one inhalation. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point. There should be no jerks or strain. The breathing should be like the swell of the sea. Exhale 1. Now start to exhale. 2. First, relax the lower neck and upper chest, then allow the chest to contract downward and the inward. 3. Next, allow the diaphragm to push upward and toward the chest. 4. Without straining, try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine. The entire movement should be harmonious and flowing. Hold the breath for a few seconds at the end of the exhalation. This completes one round of yogic breathing. At first perform 5 to 10 rounds and slowly increase to 10 minutes daily.

Cortisol Kickers: Get Fragrant Flowers It’s fragrance. None of our other four senses has the power to trigger emotions

as strong or memories as sweet as scent. Roses work well for the scent as well

as their beauty. Another favorite flower is the lilac, because it often reminds

people of a loved one. So, visit your favorite florist and enjoy! Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 5

CONFIRMATION Absolute well-being is the basis of my universe. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Well-being is the basis of All-That-Is. It flows to you and through you. You only have to allow it. Like the air you breathe, you

only have to open, relax, and draw it into your Being.

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TLC – Lesson 6

AFFIRMATION I am a Vibrational Transmitter and Receiver Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

In every moment, you are broadcasting a very specific vibrational signal that is instantly being understood and answered‌and

immediately your present and future circumstances begin

changing in response to the signal you are projecting. The entire

Universe, right now, is being affected by what you are offering.

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TLC – Lesson 6

CONTEMPLATION Osteoarthritis 1 Metabolic Syndrome may cause osteoarthritis. The word arthritis means inflammation (swelling) of a joint. Osteoarthritis, also known as "wear and tear" arthritis is the most common type of arthritis. Osteoarthritis is a type of arthritis that is caused by the breakdown and eventual loss of the cartilage of one or more joints. Cartilage is a protein substance that serves as a "cushion" between the bones of the joints. Osteoarthritis is also known as degenerative arthritis. Osteoarthritis affects over 20 million people in the United States. Osteoarthritis occurs more frequently as we age. Before age 45, osteoarthritis occurs more frequently in males.After age 55 years, it occurs more frequently in females. Osteoarthritis is a common joint disorder that most often affects the joints in your knees, hips, and lower back. Extra weight appears to increase the risk of osteoarthritis by placing extra pressure on these joints and wearing away the cartilage (tissue that cushions the joints) that normally protects them.Weight loss can decrease stress on the knees, hips, and lower back and may improve the symptoms of osteoarthritis. Osteoarthritis is mostly related to aging.With aging, the water content of the cartilage increases and the protein makeup of cartilage degenerates. Repetitive use of the joints over the years irritates and inflames the cartilage, causing joint pain and swelling. Eventually, cartilage begins to degenerate by flaking or forming tiny crevasses. In advanced cases, there is a total loss of the cartilage cushion between the bones of the joints. Loss of cartilage cushion causes friction between the bones, leading to pain and limitation of joint mobility. Inflammation of the cartilage can also stimulate new bone outgrowths (spurs) to form around the joints.

Good Morning, Sunshine! I am your Knee. Although I may look like a simple joint, I am one of the most complex. I am more likely to be injured than any other joint in the body.

I am essentially made up of four bones. The femur, which is the large bone in your thigh, attaches by

ligaments and a capsule to your tibia. Just below and next to the tibia is the fibula, which runs parallel to the tibia. The patella, or what we call my knee cap, rides on my joint as the I

bend. Cartilage is the smooth coating that covers the surface of the bones inside me. It also cushions and helps lubricate the joint surfaces.

In osteoarthritis the cartilage begins to degrade. Over time the cartilage can

thin or form cracks. Pieces of cartilage may come loose and float inside me,

further irritating my joint. After a long period of time the cartilage can become completely "worn away" and the bones begin to rub together.

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TLC – Lesson 6

SUPPLEMENTATION Osteoarthritis 2 - Nutri-Joint

by CLINIX

Nutri-Joint is a comprehensive formula designed to provide broad support for healthy joint function by featuring premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) in addition to other nutrients that support healthy connective tissue. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Bone is a real bone supplement consists of organic MCHC and therapeutic levels of Vitamin D. NutriBone is an optimal supplement for overall bone health and has more studies on it than any other calcium supplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as the spine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a small percentage Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels

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TLC – Lesson 6

INFORMATION Carboholism 1 Yo u m a y b e a c a r b o h o l i c i f … • A frequent focus on eating. Q: Do you spend a great deal of time thinking about food, dieting, or your weight?

“ Yo u m a y b e a C a r b o h o l i c ! ” • Lack of satisfaction or the desire to eat again a couple of hours after eating. Q: Do you get the feeling you aren’t really satisfied after eating, no matter what you eat? Are you hungrier two hours after eating than if you hadn’t eaten at all?

“ Yo u m a y b e a C a r b o h o l i c ! ” • A sense of fatigue or tiredness. Q: Do you get a sensation of sluggishness, almost of feeling drugged after eating? Do you feel like lying down, perhaps even drifting off for a nap? Do you put off work or planned activities because you just don’t have the energy for them? Do you get hungry/tired in the middle of the afternoon?

“ Yo u m a y b e a C a r b o h o l i c ! ” • An unexplained feeling of anxiety or anger. Q: Do you have a certain unexplained nervousness or irritability? Do you have a desire to be alone? Do you find that you are angry at or blaming yourself?

“ Yo u m a y b e a C a r b o h o l i c ! ” • A heightened emotion change. Q: Do you find yourself feeling sad or weepy without reason? Do you ever experience a feeling of hopelessness, an intense feeling of loneliness, a generalized feeling of fear? Do you ever go to extremes, with a feeling of euphoria or heightened happiness, only to feel later inexplicably sad or hopeless?

“ Yo u m a y b e a C a r b o h o l i c ! ”

complex carbohydrate a polysaccharide (as starch or cellulose) consisting of usually hundreds or thousands of monosaccharide units; also a food (as rice or pasta) composed primarily of such polysaccharides 62

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TLC – Lesson 6

NUTRIZATION Carboholism 2 • A difficulty in stopping, once you start to eat starches, snack foods, or sweets • A tendency to gain weight easily or to regain weight that has been lost through dieting • A desire to snack or eat again about two hours after eating • Extreme sluggishness or tiredness after a large meal • Signs of low blood sugar (hypoglycemia) • Hunger and/or tiredness in the mid-afternoon, on a regular basis. • Hunger or cravings in response to stress, tiredness, or boredom. Level 1 Food Cravings: Good, wholesome meals are desired and enjoyed at Level 1. There is a desire for a wide variety of foods. Typical favorites salads, vegetables, fruit and fruit juices, red meats, fish, fowl, and cheeses in combination with breads, pasta, potatoes, and desserts. Level 2 Food Cravings: An increasing desire for carbohydrates emerges at Level 2, especially for breads and baked goods, potatoes, rice, pasta, snack foods (e.g., potato chips, popcorn, pretzels, cheese puffs). Sometimes there can be a desire for beer or wine. The desire for vegetables and salads lessens. Level 3 Food Cravings: Snacks and sandwiches become the principal foods at Level 3. Cakes candy, potato chips, popcorn, cookies, chocolate, pies, puddings, and other carbohydrate-rich foods are the staples at this stage to the exclusion of other foods. Meals are replaced by less defined periods of intermittent snacking. It is important to understand that many carbohydrate addicts who are overweight do not necessarily consume more food than slim people. Carbohydrate addicts often eat far less. The carbohydrate addict’s body is more efficient at turning food energy into fat. Your body’s tendency to gain weight easily will tend to increase “naturally” with each passing year. Changing hormonal levels make your body more efficient at storing food energy in the form of fat. Stress, emotional upheavals, menopause, some medications, and smoking cessation can also increase your cravings for carbohydrates. A n a d d i c t i o n t o c a r b o hy d ra t e s m a y b e a s i m p l e re s u l t o f a n ex c e s s o f t h e “ h u n g e r h o r m o n e ” i n s u l i n .

Myth or Fact? There is such thing as “Carbohydrate Addiction”. Fact: Carbohydrate addiction, the urge to eat mass quantities of carbohydrates

(sugar) is a result of overproduction of insulin. While the right amount of insulin

preserves our lives, too much can kill us. It leads to high blood pressure, heart disease,

elevated cholesterol, elevated triglycerides, and type II diabetes. It also leads to weight

gain and obesity.

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TLC – Lesson 6

INSPIRATION State Management 1 Why do you FEEL you need a fattening snack? Why do you FEEL better after the first bite? Why do Americans FEEL better feeding themselves to obesity? Why do kids like to FEEL the buzz of sugar? Feelings - People become addicted to sugars, fats, foods, alcohol, and drugs for reasons. • We don’t like the way we feel without them. • Food and alcohol distracts from undesirable feelings. • Sugars temporarily change energy levels and how we feel. • Fats temporarily change emotional levels and how we feel. • Food changes the old undesired feelings into new desirable feelings. State management – Energy levels – Feeling of control • Certain food addictions can change your feelings. • Certain food addictions can change your energy levels and how you feel. • Certain food addictions can change your moods and how you feel.

STATE MANAGEMENT — ENERGY LEVELS — FEELING OF CONTROL • MENTAL STATES:What you think determines your feeling and actions. • PHYSICAL STATES: How you, breathe, and move determines your FEELINGS and your diet actions.

Perfection is a state and a feeling that only exists in your mind.

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TLC – Lesson 6

MOTIVATION State Management 2 I am what I feel I feel what I am I become my feelings My feelings become me Awarness Learn to recognize when you feel in control of your diet. Learn to recognize when you don’t feel in control of your diet. What are your thoughts when you are in diet control? How do you stand and breathe when you are in diet control? How do you stand, breathe, sound, feel, and walk when you are in diet control? Mental state management Close your eyes. I

n your mind see yourself in diet control. In your mind hear yourself in diet control. In your mind feel yourself in diet control.

Physical state management: Stand/Sit like you are in DIET CONTROL. Breathe like you are in DIET CONTROL. Speak like you are in DIET CONTROL. Clap your hands and say YES!

Don’t like how you feel? Just change your feelings!

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TLC – Lesson 6

ACTIVATION Warming Up Warming up before working out or competing is essential to improving performance and preventing injuries. Athletes do various types of exercise to warm up - slowly going through the motions of their sport, stretching and running in place. The theoretical purposes of warm-up exercises include: • Increased muscle temperature. • Increased release of oxygen from red blood cells • Improved metabolic adjustment to heavy work. • Increased velocity of nerve conduction, and greater numbers of capillaries opened in the muscles. Warming up • Athletes engaged in short, explosive types of sports such as power lifting benefit from warming up thus improved performance. • Athletes engaged in progressive-type sports or endurance events do not benefit from warming up. • Warming up before an endurance-type sport often will decrease performance because of fatigue. • Direct warm-ups (exercise directly related or the same as the sport) of moderate intensity and duration prior to explosive sports enhances trained athletes performance, but not necessarily that of untrained athletes. • Indirect warm-ups (exercise not directly related to the sport) often can aid performance, as can bicycling for 4-5 minutes and/or flexibility (stretching) exercises. • Almost all studies showing a detrimental effect from warming up used untrained people as the subjects, who apparently cannot tolerate high-intensity warm-ups. • Heavy, non-related warm-ups interfere with one’s ability to perform sports skills requiring careful control. • Your warm-up should ensure improved performance, and only careful experimenting will yield the best type, intensity and duration for you.

4 TLC Tip:

Do it for Yourself.

Go for yourself. Not to Impress. Going to the gym with the only goal

of looking great is like starting a business with only the goal to make

money. The effort can’t justify the results. But if you go to the gym to push yourself, gain energy and have a good time, then you can keep going even when results are slow.

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TLC – Lesson 6

RELAXATION Massage A massage can wipe away our blues, reduce our stress and offer the healing power of human touch. Most of us treasure a self-indulgent massage from our spouse, a friend or a professional massage therapist. But, massage is far more than indulgence and relaxation. Massage helps relieve pain, break up scar tissue, correct poor posture from spinal curvature and whiplash, promote recovery from fatigue and is an effective treatment for cardiovascular disorders, actually helping to prevent heart disease by improving the flow of blood throughout the entire circulatory system. Two types of massage specifically help the body detoxify: • Deep Tissue Massage removes waste in the muscles by using deep pressure across the grain of the muscles to release chronic patterns of tension, and stress accumulation. It also increases circulation to facilitate the movement of waste products of the muscle tissue. Recent evidence shows that deep tissue massage can break up scar tissue and eliminate it. • Lymphatic Draining is a highly specialized kneading technique over a large surface area. The technique uses precise, complex hand movements to encourage the draining of lymph fluids. In comparison, normal massage techniques are much too forceful to allow drainage in the tissues and may actually hinder transport. Self Massage Most people suffer from occasional stiff necks, aching shoulders and headaches, so the shoulders are the perfect place to begin self-massage. 1. Stroke your right shoulder with your left hand. Mold your hand to the curves of your body. Starting at the base of your skull, stroke down the side of your neck, over your shoulder and down your arm to the elbow. Glide back to your neck and repeat at least three times. Then do the other side. 2. Make circular pressures with your fingertips on either side of the spine.Work up the neck and around the base of the skull. Then knead each shoulder; squeeze and release the flesh on your shoulders and at the top of your arms. 3. Loosely clench your left hand into a fist and gently pound your right shoulder. Keep your wrist flexible. This springy movement improves the circulation and can be very invigorating if you are tired. Repeat on the other side. 4. Finish by stroking softly and smoothly both hands. Start with your hands on the side of your face and glide them gently down under your chin. Slide your hands past each other at the front of the neck, so that each hand is on the opposite shoulder. Stroke gently over your shoulders, down your arms and off at the fingertips. Repeat as often as you like. This hypnotic stroke is so relaxing and can relieve headaches and tension.

Cortisol Kickers: Sex You probably already know that sex is a great tension reliever, but have you

officially thought of it as a stress-relieving practice? Perhaps you should. The

physical benefits of sex are numerous, and most of them work very well toward

relieving stress.

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TLC – Lesson 6

CONFIRMATION I am a Vibrational Transmitter and Receiver Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! To visualize is a form of prayer. It is the sending out

of a dynamic positive desire which does not have to be

put in words…

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— Ambrose Worrall Therapeutic Lifestyle Change delivered with Tender Loving Care


TLC – Lesson 7

AFFIRMATION First, I reach for joy and all else follows. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

Once you consciously identify your current state of emotion, it becomes easier for you to understand whether you are choosing

thoughts that move you closer to your desired destination or

farther from your desired destination. If you will make the

improved feeling or emotion your real destination, then anything

and everything that you want will quickly follow. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 7

CONTEMPLATION Chronic Fatigue 1 Metabolic syndrome may lead to Chronic Fatigue. Chronic Fatigue is a feeling of weariness, tiredness, or lack of energy. Fatigue is different from drowsiness. In general, drowsiness is feeling the need to sleep, while fatigue is a lack of energy and motivation. Drowsiness and apathy (a feeling of indifference or not caring about what happens), lessened capacity for work and reduced efficiency of accomplishment are symptoms of fatigue. Fatigue can be acute and come on suddenly or chronic and persistent. Fatigue can be a normal and important response to physical exertion, emotional stress, boredom, or lack of sleep. However, it can also be a nonspecific sign of a more serious psychological or physical disorder.When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by a medical provider. Because fatigue is a common complaint, sometimes a potentially serious cause may be overlooked. Symptoms of fatigue include: • Excessive tiredness and exhaustion • Non-recuperating sleep • Overwhelmed by or unable to cope with stressors • Feeling rundown or overwhelmed • Low stamina, slow to recover from exercise • Low immune function • Slow to recover from injury, illness or stress • Difficulty concentrating, brain fog • Poor digestion There are many possible physical and psychological causes of fatigue. Some of the more common are: • An allergy that leads to hay fever or asthma • Anemia (including iron deficiency anemia) • Depression or grief • Persistent pain • Sleep disorders such as ongoing insomnia, obstructive sleep apnea, or narcolepsy • Under or over active thyroid • Regular use of alcohol or illegal drugs

Good Morning, Sunshine! I am your Endocrine System.

I am a network of glands throughout your body that produce more than fifty

different hormones or chemical messengers to maintain and regulate basic bodily functions. My life processes include growth and development, reproduction, immunity and homeostasis. 70

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TLC – Lesson 7

SUPPLEMENTATION Chronic Fatigue 2 - Nutri-Boost

by CLINIX

Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stress hormone production which then creates energy. Nutri-B capsules supply a combination of most of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine. Nutri-Thyroid is a blend of vitamins and herbs designed for thyroid support, conversion of T4 to T3 (active thyroid) and cell sensitivity to thyroid hormone. Nutri-Stress is specifically designed to help with adaptation to stress and optimization of adrenal gland health. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.

Nutri-Hormone is a synergistic combination of plant-based ingredients including di-indolylmethane (DIM) designed to support healthy hormone balance and immune health for both men and women.

by CLINIX Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 7

INFORMATION Know Your Enemies The (seeming) Supporters • Seeming supporters will tell you that they want to help, that they approve of your goal of losing weight. But then they turn around and bring you gifts of food. • They tease you about your weight, telling you that they tease you because they care. • They tell you that dieting is just a matter of willpower - then proceed to urge you to eat. The Skeptics • The skeptics may tell you that your weight is “in your genes” and there’s nothing you can do about it. • They’ll tell you that your diet will never work, that you’re losing weight too slowly, or you’re losing weight too fast. • Then they tell you that you looked better before you lost the weight. The Double-Crossers • Double-crossers listen and nod when you talk about your diet - and then they make you feel selfconscious about everything you eat. • They tell you that you would lose weight if you really wanted to. • They eat in front of you, or leave food around where you are forced to see it. The Naysayers • Naysayers pull no punches; they just straight out try to convince you to give up your diet. • Naysayers don’t help you in any way - their lack of interest or support can lead to feelings of anger, hurt, or, for many, a loss of confidence in your diet choice. • They refuse to believe that you have a problem.

en·e·my • \e-nU-me¯ \ one that is antagonistic to another; especially one seeking to injure, overthrow, or confound an opponent

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TLC – Lesson 7

NUTRIZATION Shopping The supermarket is a very dangerous place. Like a restaurant, it is designed by experts to encourage the dieter to impulsively buy too much.Why are the cookies at the end of the aisle? Why is the candy near the checkout? Advertising strategies are created to entice the palate of the overweight person with an emphasis on salts, sweets and fats. Even so called “healthy” granola bars are loaded with calories. Golden rules for shopping • EAT BEFORE YOU GO Purchasing high calorie junk food is increased when a shopper is hungry. Shopping after a meal results in fewer impulse buys. If it isn’t in the house, you can’t eat it. • MAKE A LIST Don’t be at the mercy of those who are paid to make food look good. “I’m here to buy nutrition, not Twinkies and Ding Dongs”. • PRE-PLAN Get in! Get nutrition! Get out! • STICK TO THE PERIPHERY Fruits and vegetables are on the outside. If you can't find the fat, you can't buy it or eat it. • UNPREPARED FOODS ONLY Prepared foods are loaded with fats, sugars, salts, additives, preservatives and calories. • TAKE MINIMAL CASH If you can't buy it, you can't eat it.

Myth or Fact: Eating healthy, especially locally-grown organic food, costs more. Fact! Yes, it costs more to eat well than it does to eat junk. To reach a wide market, food has to travel

well and resist spoiling. That means preservatives and chemicals and removing everything that would cause it to spoil, which, coincidentally, is often the very things that makes it nutritionally useful. And to be economical to produce, it has to be resistant to climate, pests, bugs and the like. And that means

pesticides. To make the product palatable, the food industry sweetens it. To make it visually pleasant,

they color it. To make it inexpensive they process and package crops, meat, grains and dairy into "food

products." What does the consumer get? Two things: convenience and price. The problem

is, it's a devil's bargain. When you realize that there is a strong nutritional component to

about 7 of the 10 leading causes of death in this country, then you begin to think that this

trade-off might not be such a bargain after all. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 7

INSPIRATION Sabotage 1 Why do people lose and gain back their weight? Why do dieters relapse and gain more weight? Why do some quit just before they win? Why do we self-sabotage and self-destruct? Self Sabotage Anything we do, we do for positive intent. Even self-sabotage has positive intent as a short-term goal. SELF-SABOTAGE IS SHORT-TERM pleasure.We SELF-SABOTAGE because of the mixed associations of short-term food pleasure and long-term health pleasure. Sabotaging Sabotage 1. Identify your weight loss sabotage tactics. 2. What is short-term food pleasure? 3. What is the long-term health pleasure? 4. What if you do lose weight? 5. What if you don’t lose weight? 6. See, hear, feel the long term pleasure! Recalling Sabotage Recall the pain of being overweight! Identify all the words associated with weight loss! Recall all the awards of youth! Recall and describe all accomplishments of youth! Recall and ridicule old eating beliefs! Recall who will you help by not losing weight and living longer? Recall how your weight loss will help them?

REWRITE YOUR GOALS RETHINK YOUR GOALS RECREATE YOUR GOALS REMIND YOUR GOALS!

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TLC – Lesson 7

MOTIVATION Sabotage 2 If I could - I should! If I should - I will! If I will - I will do it now! Sabotage If you SELF-SABOTAGE, it is because you believe that losing weight will cause more pain than pleasure. Sabotage Potential 1. Word associations - List your first three thoughts. Dieting a. b. c. Eating a. b. c. Food a. b. c. 2. Mixed messages - List your thoughts concerning eating: Parental message a. b. Peer message 1. 2. Sabotaging Sabotage 1.Write the pleasures of weight loss.

2.Write the pains of dieting.

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TLC – Lesson 7

ACTIVATION Five R’s Range of Motion: When we speak of range of motion, we mean the complete movement capability of a joint. Each and every exercise must be performed through the complete range of motion. In other words, from a fully stretched position of the targeted muscle(s) to a fully contracted position. Resistance: The resistance (that is, the weight moved, or the air pressure you’re pushing against on Keiser equipment) must be small enough that the exercise can be performed through its full range of motion without “cheating” or using body swing.Yet, the resistance must be such that it taxes the muscles for the desired number of repetitions. Repetitions: When choosing the number of repetitions (how many times the exercise is to be done), you must first decide what results you want from the program. Generally, low repetitions (3-8) produce absolute strength. Medium repetitions (10-20) produce anaerobic strength endurance. High repetitions (20-40) produce aerobic strength endurance. Rest: The fourth R is rest. The body needs about two to four minutes rest between each set of repetitions before it is ready to function near full capacity again. For example, several repetitions of the curl would constitute one set of curls. A second set of repetitions should begin after about two to four minutes of rest. The first set will have depleted the cells’ Adenosine Triphosphate (ATP) and phosphocreatine (PC), your muscles’ energy for contraction. ATP and PC cannot be replenished in less than about two minutes. Recovery: The last R, recovery, is very important. Adequate time must be allowed between one workout and the next so the exercised muscles can complete their recovery processes. As a general rule, you should not exercise the same muscle group two days in a row, and usually not more than three times a week. If you do not give your muscles a rest, they will take one on their own - you’ll get over trained or (worse) injured.

4 TLC Tip:

Create a Ritual

Your workout routine should become so ingrained that it becomes a

ritual. This means that the time of day, place or cue automatically starts you towards grabbing your bag and heading out. If your workout times

are completely random, it will be harder to benefit from the momentum of a ritual.

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TLC – Lesson 7

RELAXATION Imaging Imaging, also known as visualization or imaginal relaxation, makes use of mental images as a means of achieving a deeply relaxed state. After meditation, it is probably one of the oldest relaxation techniques practiced by humankind. In this type of exercise, vivid images associated with rest, tranquility, and serenity are used as positive feedback messages to the rest of the body. These images act as cues that stimulate the nervous system and cause tense muscles to respond subconsciously. Once practiced, imaging can be one of the simplest and most enjoyable of all relaxation techniques. And like other relaxation techniques, it too acts as a trigger of the relaxation response; in this case, by conditioning the brain to associate mental images with relaxation, and perhaps even bliss. Imaging Exercise The use of visualization is very powerful in changing your thoughts, emotions and feelings. This exercise is easily done by recreating a beautiful place you’ve visited or by creating a place in your imagination that is serene, relaxing and beautiful. Visualize a beach….a beautiful and immaculate beach with white soft sand. It is located off a remote island and dotted with tall palm trees, swaying lightly in the breeze. The water is an incredible aquamarine color and is clear and translucent. You see seagulls flying overhead amidst large white clouds on a bright sunny day. You hear the sounds of the crashing into the beach. The sounds come in waves….loud and roaring, and then soft and silence. You feel the warmth of the sun on your body and the light tropical breeze brushes your skin. You feel the warmth and comfort of the sand around you, supporting you and calming you. You are relaxed and calm. The longer you lie on the beach the deeper and deeper your relaxation becomes. You feel safe and protected. As you breathe you feel the warmth and comfort enter your body on the inhalation and your feel a deeper relaxation on the exhalation. You linger at the beach for as long as you’d like, knowing you can return at any time you want.

Cortisol Kickers: Corpse Pose The Corpse Pose, if done correctly, will stimulate blood circulation and will lessen or relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will also improve one’s mental concentration.

Rotate your legs in and out, and then let them fall gently out to the sides. Let your arms fall alongside your body, slightly separated from the body,

palms facing upwards. Rotate the spine by turning your head from side to side

to center it.

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TLC – Lesson 7

CONFIRMATION First, I reach for joy and all else follows. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Negative thinking will always lead to failure and nervous

prostration; but positive faith- positive thinking – will lead

you towards happy, healthy and abundant living…

— Albert E. Cliffe

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TLC – Lesson 8

AFFIRMATION Success is about the joy I feel. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

When you are genuinely thrilled by someone else’s success, that means you are right on the track of your own. Success is not

about getting it done; the measure of success in life is not the

attainment of the money or the stuff – the measure of success is

absolutely the amount of joy you feel.

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TLC – Lesson 8

CONTEMPLATION Constipation 1 Metabolic Syndrome may lead to constipation. Constipation is medically defined as fewer than three bowel movements per week. Severe constipation is defined as less than one bowel movement per week. With constipation stools are usually hard, dry, small in size, and difficult to eliminate. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating, and the sensation of a full bowel. Constipation is one of the most common gastrointestinal complaints in the United States. More than 4 million Americans have frequent constipation, accounting for 2.5 million medical visits a year. There are many causes of constipation including: • Lack of dietary fiber • Eating large amounts of dairy products • Lack of physical activity • Medications • Hormonal disorders • Irritable bowel syndrome • Changes in life or routine such as pregnancy, aging, disease and travel • Abuse of stimulant laxatives • Ignoring the urge to have a bowel movement • Dehydration • Problems with the colon, rectum or intestinal function Treatment of constipation may include dietary fiber, laxatives, enemas, suppositories, biofeedback training and surgery. Self-treatment of constipation with over-the-counter laxatives is by far the most common choice for relief. Around $725 million is spent on laxative products each year in America. It is important to distinguish acute (recent onset) constipation from chronic (long duration) constipation. Acute constipation requires urgent assessment because a serious medical illness may be the underlying cause (e.g., tumors of the colon). Acute constipation also requires an immediate assessment if it is accompanied by worrisome symptoms such as rectal bleeding, abdominal pain and cramps, nausea and vomiting, involuntary weight loss, or is not responding to simple, safe treatments.

Good Morning, Sunshine! I am your Colon. I am part of the digestive system, which is a series of organs from mouth to

anus. My major functions are to absorb water, nutrients, and salts from the

partially digested food that enters from the small intestine.

Two pints of liquid matter enter me from the small intestine each day. Stool volume is a third of a pint. I contract several times a day to send this waste

out. Constipation is medically defined as straining, bloating, and the sensation

of a full bowel. 80

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TLC – Lesson 8

SUPPLEMENTATION Constipation 2 - Nutri-Fiber

by CLINIX

Nutri-Fiber is a blend of fiber to add to a healthy diet to maintain regularity, hormone metabolism, and healthy levels of cholesterol. Nutri-Rehydration is a re-hydration drink mix with a unique blend of electrolyte minerals that are found in muscle cells. Nutri-Gut is uniquely designed to nutritionally support the overall health and function of the upper gastrointestinal (GI) tract. Nutri-Digestion provides comprehensive support and delivers a variety of enzymes that split proteins, peptides, carbohydrates, fats, cellulose, maltose, lactose, and sucrose. Nutri-Probiotic is advanced probiotic nutrition designed to provide intestinal and digestive support on multiple levels. Nutri-Detox is a low-sodium blend that promotes kidney and liver detoxification capacity and enhances the excretion of toxins out of the body by promoting an alkaline urinary pH status with potassium citrate. Nutri- TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels

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TLC – Lesson 8

INFORMATION Emotional Eating If there is a secret to the mystery of permanent weight loss, it is the complete elimination of emotional eating. If you are like the majority of people who want to lose weight, you almost certainly have struggled long and hard with this issue. Do any of these statements sound familiar? • “Eat this and you will feel better.” • “Be a good girl and clean your plate.” • “Have a cookie and stop your crying.” • “He’s a good eater, just like his father.” One of your earliest unconscious lessons was that food equaled comfort. You began receiving your earliest emotional messages as an infant, when you learned that being fed made you feel happy, safe and content, while feeling hungry made your stomach churn and gurgle and caused you to cry. As you grew up, you may have dealt with various personal stresses as well as traumatic experiences by turning to food for comfort and emotional satisfaction. If so, you are not alone. Eliminating all or most of your emotional eating is the most important thing you can do with respect to how you eat, look, live, and feel. It is time for you to finally break free of that vicious cycle of comforting yourself with fattening food and empty calories. Game Plan • Begin to understand the causes of and eliminate your emotional eating. • Drink a minimum of eight glasses of water each day. • Increase your weight training to five times per week. • Increase your aerobic exercise. • Begin to journal • Eat slowly • Eat mindfully: taste and enjoy every bite.

emo·tion • \i-mo¯ -shUn\ a conscious mental reaction (as anger or fear) subjectively experienced as strong feeling usually directed toward a specific object and typically accompanied by physiological and behavioral changes in the body 82

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TLC – Lesson 8

NUTRIZATION Labels

New page coming from Colleen

Myth or Fact? Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism

(the way your body uses energy, or calories) for a short time, but they do not cause

weight loss.

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TLC – Lesson 8

INSPIRATION Difficult People 1 Some people watch others lose weight. Some people wonder how others lose weight. Some people actually lose the weight. Some people will help you lose the weight. And others hope you fail. Role models: You are not the first to diet. Others have already gone through the process. Ask for help, ask for advice, and ask for input. Use what you like and disregard the rest.

Helpful people: There are people out there that really want to see you lose weight. FIND “EM”, ENLIST “EM”, and ask for support as often as possible.

Dangerous people: • INDULGERS Avoid, escape, and run away. Don’t be timid. If you can’t run away, tell them you are trying to lose some weight. Refuse the wine! Decline the beer! Just say “NO THANK YOU”. Be sensitive but be firm. • EX-DIETERS Some have forgotten how tough it is to diet and will demean your efforts claiming, “It’s a cinch”. Thank them and RUN AWAY. • BINGING SPOUSES They can be difficult. Discuss the problem early. Create the terms in advance what, when, where, and how they can eat around you. • OVERWEIGHT FRIENDS They feel guilty - they feel ashamed - they feel unhealthy - they feel fat and they want company. Misery loves company - RUN AWAY.

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TLC – Lesson 8

MOTIVATION Difficult People 2 A friend in need may be needy Difficult people solved List the problem people.

List your supporters.

Create a MATE DEAL.

Write a “No thank you” statement to refuse difficult people.

Write a “Could you help me” question for helpful people.

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TLC – Lesson 8

ACTIVATION Burning, Breathing and Cooling Down Metabolism Muscle is very active tissue with high-energy requirements for maintenance and rebuilding processes. Even when we are asleep, our skeletal muscles are responsible for over 25 percent of our calorie use.An increase in muscle tissue causes a corresponding increase in our metabolic rate, and a decrease in muscle tissue causes a corresponding decrease in our metabolic rate. The gradual loss of muscle tissue means that non-training adults will experience reduction in metabolic rate every year of life. This gradual decrease in metabolism is closely related to the gradual increase in body-fat that typically accompanies the aging process.When less energy is required for daily metabolic function, calories that were previously necessary may end up in fat storage.Although our metabolism eventually slows down with age, this and other degenerative processes can be markedly delayed through regular strength training. Breathing Two general rules about breathing should be followed when working out on exercise equipment: • Do not hold your breath continuously for several consecutive repetitions. • Try to develop a rhythmic pattern of breathing that corresponds to the exercise cycle. Exhale during the most strenuous (concentric) portion of each repetition, and inhale during the least strenuous (eccentric) portion. In either case, it is vital that you DO NOT HOLD YOUR BREATH during an entire set of repetitions. This could lead to dizziness and possible fainting, among other more serious complications. Cooling Down At the end of each exercise session, it is highly recommended that you cool down for five to ten minutes. This is especially important after high-intensity exercise which contains an anaerobic component (for example, very high-resistance training).Anaerobic exercise results in lactic acid accumulation in the bloodstream and muscles.A cool-down period comprised of light aerobic activity will help remove the lactic acid. New studies may suggest that to maintain high fat burning metabolism do not cool down, but to just stop. This shock to the system keeps the body in a “ready” state and maintains the possibly needed high metabolism

4 TLC Tip:

Prepare the night before

Prepare for your workout the night before by packing your gym bag or, if you

work out at home, laying out your workout clothes so when you get home, you’re ready to go. Also, eat regularly throughout the day so that you have sufficient energy to complete your workout.

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TLC – Lesson 8

RELAXATION Positive Affirmations Every thought you think every word you say is an affirmation. All of our self-talk or inner dialogue is a stream of affirmations.We are continually affirming subconsciously with our words and thoughts and this flow of affirmations is creating our life experience in every moment. Our beliefs are just learned thought patterns that we have developed since childhood, many of these work well for us, but others may now be working against us, they are dysfunctional and may be sabotaging us from achieving what we believe we want. Every affirmation we think or say is a reflection of our inner truth or beliefs. It is important to realize that many of these "inner truths" may not actually be true for us now or may be based on invalid or inappropriate impressions we constructed as children, which if examined as an adult can be exposed as inappropriate. You can use Positive Affirmations which are usually short positive statements targeted at a specific subconscious set of beliefs, to challenge and undermine negative beliefs and to replace them with positive self-nurturing beliefs. Replace Negative Thoughts Use this technique to help yourself stop negative self-talk and worry, and replace it with feelings of wellbeing and calm. Negative thoughts and worry rob you of energy and feelings of relaxation and well-being. Our negative thoughts add to and even create our feelings of stress in life. When you next catch yourself being self-critical or worrying, say the following to yourself. “I do the very best I can and choose to let go of negative self-talk. Worry serves no purpose. I choose not to worry.” You can say these phrases to yourself repeatedly, like a broken record. Every time a negative thought enters your mind, simply replace it with the broken record phrase you have chosen. You may replay this phrase dozens of times in a day. With repetition and commitment, you can begin to change your automatic negative self-talk to thoughts of self-love and acceptance.

Cortisol Kickers: Think Positive You can usually change your experience of your current circumstances by changing your attitude about them. Developing an optimistic point of view and changing

negative self talk patterns can go a long way toward helping you see the glass

half-full, as well as actually making you more productive and less stressed! Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 8

CONFIRMATION Success is about the joy I feel. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! The people who are successful are those who are grateful for

everything they have…Giving thanks for what we have, always

opens the door for more to come, and ungratefulness always closes

the door…

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— Alan Cohen Therapeutic Lifestyle Change delivered with Tender Loving Care


TLC – Lesson 9

AFFIRMATION Why is it taking me so long? Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

The only reason you have not already received what you

desire is because you are holding yourself in a

vibrational pattern that does not match the

vibration of your desire.

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TLC – Lesson 9

CONTEMPLATION Osteoporosis 1 Metabolic Syndrome may lead to osteoporosis. Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist. Bone mass (bone density) is the amount of bone present in the skeletal structure. The higher the bone density is, the stronger the bones. Normally, bone density accumulates during childhood and reaches a peak by around age 25.After age 35, both men and women will normally lose 0.3% to 0.5% of their bone density per year as part of the aging process. During the first five to ten years after menopause, women can suffer up to two to four percent loss of bone density per year. This can result in the loss of up to 25 to 30% of their bone density during that time period. Accelerated bone loss after menopause is a major cause of osteoporosis in women. Osteoporosis bone fractures are responsible for considerable pain, decreased quality of life, lost workdays and disability. Up to 30% of patients suffering a hip fracture will require long-term nursing home care. Elderly patients can further develop pneumonia and blood clots in the leg veins that can travel to the lungs (pulmonary embolism) due to prolonged bed rest after a hip fracture. Some 20% of women with a hip fracture will die in the subsequent year as an indirect result of the fracture. In addition, once a person has experienced a spine fracture due to osteoporosis, he or she is at very high risk of suffering another such fracture in the near future.About 20% of postmenopausal women who experience a vertebral fracture will suffer a new vertebral fracture of bone in the following year. It is difficult to rebuild bone that has been weakened by osteoporosis. Prevention of osteoporosis is as important as treatment. Osteoporosis prevention measures include lifestyle changes such as quitting cigarette smoking, curtailing alcohol intake, exercising regularly, and consuming a balanced diet with adequate calcium and vitamin D. With the aging of America, the number of people with osteoporosis related fractures will increase exponentially. The pain, suffering, and economic costs will be enormous.

Good Morning, Sunshine! I am your Parathyroid. We are four mustard-yellow glands normally the size and shape of a grain of

rice. We reside in your neck just behind the thyroid gland. Our main purpose

is to regulate the calcium level in your blood and bones. If we are afflicted with

hyperparathyroidism, we overproduce calcium in your blood and take away

calcium from your bones. If you have parathyroid disease, you will develop osteoporosis regardless of your age or sex.

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TLC – Lesson 9

SUPPLEMENTATION Osteoporosis 2 - Nutri-Bone

by CLINIX

Nutri-Bone is a real bone supplement consists of organic MCHC and therapeutic levels of Vitamin D. NutriBone is an optimal supplement for overall bone health and has more studies on it than any other calcium supplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as the spine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a small percentage Nutri-D supplies high levels of vitamin D, which helps maintain healthy bone strength and immune function. Nutri-Joint is a comprehensive formula designed to provide broad support for healthy joint function by featuring premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) in addition to other nutrients that support healthy connective tissue. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Hormone is a synergistic combination of plant-based ingredients including di-indolylmethane (DIM) designed to support healthy hormone balance and immune health for both men and women.

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TLC – Lesson 9

INFORMATION Intensity INTENSITY refers to the difficulty of a workout or exercise schedule. One’s training “intensity” may be (but not necessarily) increased by: • Amplification of mental effort - getting “psyched” • Approaching a game or training movement with maximum mental focus • Approaching your training with a burning passion • Adding reps • Adding weight • Decreasing rest between reps • Decreasing rest between sets • Increasing the number of exercises per body part • Increasing the total number of exercises or body parts trained at one session • Increasing the number of training sessions per day • Increasing the speed of movement • Increasing the amount of work done at maximum pain tolerance

I NT E N S ITY TIME

in·ten·si·ty • \in-ten(t)-sUt-e¯\ 1. the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling 2. the magnitude of a quantity (as force or energy) per unit (as of surface, charge, mass, or time) 92

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TLC – Lesson 9

NUTRIZATION Fasting Fasting is an effective and safe method of helping the body detoxify. Fasting is recommended for any illness, as it gives the body the rest it needs to recover. By relieving the body of the work of digesting foods, fasting permits the system to rid itself of toxins while facilitating healing. The toxins enter the bloodstream, causing the body to experience a “low” or “down” cycle. During such a cycle, you may suffer from headaches, diarrhea, or depression. Fasting regularly can give all of your organs a rest, and thus help reverse the aging process. During a fast: • The natural process of toxin excretion continues, while the influx of new toxins is reduced. This results in a reduction of total body toxicity. The energy usually used for digestion is redirected to immune function, cell growth, and eliminatory processes. • The immune system’s workload is greatly reduced. • The digestive tract is spared any inflammation due to allergic reactions to food. • Due to a lowering of serum fats that thin the blood, tissue oxygenation is increased and white blood cells are moved more efficiently. • Fat-stored chemicals, such as pesticides and drug, are released. • Physical awareness and sensitivity to diet and surroundings are increased. A fast can help you: • Heal with greater speed • Cleanse your liver and kidneys • Purify your blood • Help you lose excess weight and water • Flush out toxins • Clear the eyes and tongue • Cleanse the breath Depending on the length of the fast, it accomplishes different things. • A three-day fast helps the body rid itself of toxins and cleanses the blood. • A five-day fast begins the process of healing and rebuilding the immune system. • A ten-day fast can take care of many problems before they arise and help to fight off illness, including the degenerative diseases that have become so common in our chemically polluted environment. “Remember to keep drinking water!”

Myth or Fact? Fasting is bad for the body and should by avoided. Fact: There have been any number of examples, both from the medical field as well as

personal experiences to reinforce the fact that fasting is advantageous to the human body.

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TLC – Lesson 9

INSPIRATION Confidence 1 What makes people certain they CAN lose weight? What makes others certain that they can’t lose weight? Why do some people feel strong, capable and willing to try? Why do others feel weak, needy and fearful? What makes losers hesitant? What makes winners eager? Confidence • What would you try if you could not fail? Anything! • Would you try to control your diet? YES! • What would you attempt if success was certain? EVERYTHING! • Would you try to diet? YES! • What would you try if weight loss were guaranteed? ANYTHING & EVERYTHING! • Would you stick to the proper diet & exercise for 21 days? YES! Instant Confidence MENTAL FOCUS 1. For sixty seconds expect that you will lose weight. 2. For sixty seconds tell yourself what is good about losing weight. 3. For sixty seconds tell yourself what is great about losing weight. PHYSICAL FOCUS 1. For 30 seconds stand with CONFIDENCE knowing you will lose weight. 2. For 30 seconds breathe with CONFIDENCE knowing you will lose weight. 3. For 30 seconds gesture with CONFIDENCE knowing you will lose weight. 4. For 30 seconds speak with CONFIDENCE knowing you will lose weight. CORE BELIEFS 1. SEE IT! HEAR IT! FEEL IT! 2. WALK YOUR LEAN WALK FOR SIXTY SECONDS. 3. TALK YOUR LEAN TALK FOR SIXTY SECONDS. THE CONFIDENCE CYCLE WEIGHT LOSS —————— WEIGHT LOSS ACTION CONFIDENCE

WEIGHT LOSS —————— WEIGHT LOSS BELIEFS RESULTS ACTION BREEDS RESULTS ACTION BREEDS CONFIDENCE 94

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TLC – Lesson 9

MOTIVATION Confidence 2 Talk your weight loss talk Walk your weight loss walk And you will walk your talk List your three GREATEST ACCOMPLISHMENTS. 1. 2. 3. List three projects you STARTED AND FINISHED. 1. 2. 3. List three TROPHIES or AWARDS you have received. 1. 2. 3. List three PROUD MEMORIES. 1. 2. 3. Write two CONFIDENT WEIGHT LOSS sentences. 1. 2. 3.

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TLC – Lesson 9

ACTIVATION Super Circuit Isometric Exercise: These activities are characterized by physical exercise that contracts muscles with no joint movement. For example, if you stand in front of a mirror, contract your biceps or upper arm muscle for 10 to 20 seconds, and then relax the muscle. You have completed a typical isometric exercise.Also, pushing against an immovable object, such as a doorjamb, or pulling up on the chair in which you are sitting are all classic examples of isometrics. Studies have shown that it’s possible to increase your muscle size and strength with isometric exercise. Isometric exercises have little beneficial effect on the cardiovascular system. To the contrary, an isometric contraction of the hand, as by gripping something tightly for several seconds, may cause a brief increase in blood pressure that would potentially be dangerous for a person with hypertensive problems. Isotonic Exercise: These are exercises that require contraction of a muscle and then movement of a joint, an extremity, or both. Classic examples would be weight lifting and calisthenics. These exercises help build greater muscle mass and strength, but have little effect on the cardiovascular system. In other words, they don’t build long-distance endurance, increase blood volume, increase lung capacity, or contribute to lower blood pressure and pulse rates. Circuit Training: A combination of various types of isotonic and isokinetic exercise for short periods is gaining popularity and scientific support. It is called “circuit weight training.” Stations are set up around a room or gymnasium, and at each station, 30 seconds of activity is performed. Approximately twelve to fifteen repetitions at a resistance equal to 40 percent of a one-repetition maximum is the goal during the 30 seconds, followed by 30 seconds of rest before beginning the next exercise. Two sets of each exercise are completed in 20 minutes, and exercise sessions are scheduled a minimum of four times per week. A further modification of this approach has been called “the super circuit.” The only difference is that with the super circuit, the 30-second rest period is eliminated and the person is required to run in place for 30 seconds.

4 TLC Tip:

Get a Buddy

Grab a friend to join you. Having a social aspect to exercising can

boost your commitment to the exercise habit.

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TLC – Lesson 9

RELAXATION Music Therapy Music Therapy is an established healthcare profession that uses music to address physical, emotional, cognitive, and social needs of individuals of all ages. Music therapy improves the quality of life for persons who are well and meets the needs of children and adults with disabilities or illnesses. Music therapy interventions can be designed to: • promote wellness • express feelings • manage stress • enhance memory • alleviate pain • improve communication • promote physical rehabilitation. Listening to music does wonders to alleviate stress. Please note that everyone has different tastes in music. Listen to the music that you feel comfortable. Some experts suggest that it is the rhythm of the music or the beat that has the calming effect on us although we may not be very conscious about it. They point out that when we were a baby in our mother's womb, we probably were influenced by the heart beat of our mother.We respond to the soothing music at later stages in life, perhaps associating it with the safe, relaxing, protective environment provided by our mother. Music Therapy Exercise This exercise is one that puts you in touch with your soul through the use of music. Music is a wonderful backdrop for experiencing the inner self. When we are in touch with the deeper aspects of ourselves, it is easier to cope with life’s challenges. 1. Lie down on a rug or blanket on the floor. 2. Place a pillow under your head and cover yourself with a blanket. 3. Select a piece of music that is relaxing, artful, and soothing to listen to. This should be music that inspires you to go deeper within yourself rather than music that takes you outside of yourself. 4. As you listen to the music, observe the various parts of your body and how your body feels. Feel the music as vibration that is pulsing through your body, organs and veins. Feel the music as healing energy that is feeding your body, spirit and soul. 5. Listen and feel the music. As you listen, discern the individual sounds that combine to produce this music. Hear the music as if you have never heard music before. 6. If your mind begins to wander in thought, simply bring it back to just listening and feeling, listening and feeling. 7. Spend 15 to 30 minutes today just listening to music. Be mindful….listen and feel the music.

Cortisol Kickers: Work Music into your Day You can use music in your daily life and achieve many stress relief benefits. One of

the great benefits of music as a stress reliever is that it can be used while you conduct

your regular activities so that it really doesn’t take time away from your busy

schedule. Play music during your commute or, if allowed, while at work. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 9

CONFIRMATION Why is it taking me so long? Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Flowers do not force their way with great strife. Flowers

open to perfection slowly in the sun…Don’t be in a hurry

about spiritual matters. Go step by step and be very sure…

— White Eagle

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TLC – Lesson 10

AFFIRMATION When I reverse the thought, I reverse the condition. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

There is no condition so severe that you cannot reverse it be choosing

different thoughts. However, choosing different thoughts

requires focus and practice. If you continue to focus as

you have been, to think as you have been, and to believe as

you have been, then nothing in your experience will change.

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TLC – Lesson 10

CONTEMPLATION Back Pain 1 Metabolic syndrome may lead to back pain. The spine is designed to carry the body's weight and distribute the load encountered during rest and activity.When excess weight is carried, the spine is forced to assimilate the burden, which may lead to structural compromise and damage. In order to compensate for the extra weight, the spine can become tilted and stressed unevenly.As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop. In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain. Lack of exercise and body conditioning leads to poor flexibility and weak muscles in the back, pelvis, and thighs. This can increase the curve of the lower back causing the pelvis to tilt too far forward. Further, this is detrimental to proper posture. As posture weakens, other regions of the spine may become painful. Obesity can also extend or prevent the healing process following an injury. Since the back and spine can't handle the everyday stress of the excess weight, there is no way it can heal an injury. This can turn minor back injuries into lifelong conditions. Back pain, neck pain, and headaches can also be caused by poor body posture which is usually a result of obesity. The three most common diagnoses in obese patients include spondylolisthesis, which is a slippage in the lower back from wear and tear; degenerative disc disease, which includes wear and tear of the disc itself; and a disc rupture or herniation. Obese patients are also at an increased risk of developing spondylolysis, a fracture in the vertebrae, and spinal stenosis, which is narrowing of the spinal canal. Obesity also contributes to Osteoporosis, and is one of the main causes of stress fractures in the vertebrae of older obese individuals. Patients who are able to lose the weight find a significant improvement in back pain as a direct result of the weight loss. Physical activity is extremely important and the most often prescribed treatment for spine health since back joints and discs rely on motion to keep them healthy. Overweight patients often suffer from muscle atrophy due to inactivity which worsens back symptoms and problems.

Good Morning, Sunshine! I am your Spine. I am one of the most important parts of your body. I give you structure and support.

Without me, you could not stand up or keep yourself upright. I also protect your spinal cord, a column of nerves that connects your brain to the rest of your body, allowing you to control your movements. I consist of three major sections: the cervical, the thoracic, and the lumbar spine. Each section of me is made up of individual bones called

vertebrae. I have 7 cervical (neck) vertebrae, 12 thoracic (mid-back) vertebrae, and 5 lumbar (low back) vertebrae. 100

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TLC – Lesson 10

SUPPLEMENTATION Back Pain 2 - Nutri-C

by CLINIX

Nutri-C chewable tablets contain vitamin C in a pleasant-tasting, chewable form that provides 250 mg of vitamin C per tablet, the equivalent of 4 oranges. Great Orange Blast flavor—kid-tested and approved! Terrific for kids and adults who would rather not swallow tablets/capsules. Contains the natural sweetener, xylitol, known to pr Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Joint is a comprehensive formula designed to provide broad support for healthy joint function by featuring premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) in addition to other nutrients that support healthy connective tissue. Nutri-Bone is a real bone supplement consists of organic MCHC and therapeutic levels of Vitamin D. Nutri-Bone is an optimal supplement for overall bone health and has more studies on it than any other calcium supplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as the spine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a small percentage Nutri-C chewable tablets contain vitamin C in a pleasant-tasting, chewable form that provides 250 mg of vitamin C per tablet, the equivalent of 4 oranges. Great Orange Blast flavor—kid-tested and approved! Terrific for kids and adults who would rather not swallow tablets/capsules. Contains the natural sweetener, xylitol, known to prevent tooth decay. Nutri-Inflammation is an easily digested medical food that provided nutritional support for patients with Rheumatoid Arthritis, Ulcerative Colitis, Crohn’s disease, Eczema and Psoriasis.

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TLC – Lesson 10

INFORMATION Fat Loss Thermogenesis is the production of body heat through oxidation of food by physical and biochemical means.

• There are many ways to induce a calorie-burning thermogenic response in your body so that your fatloss efforts will be far more effective. Saunas, certain herbs, exercise, and frequent (but smaller) meals are but a few.

• Vigorous resistance exercises will maintain or increase your lean body weight (the total weight of your muscles). As you increase your lean weight your metabolism also increases, both during exercise and at rest. Remember, bigger muscles burn more calories all day long than little muscles. One way to keep your muscles at least normal size is through vigorous resistance exercise. Your fat loss efforts will be considerably enhanced and longer lasting if you do so. This is why dieting alone is not an effective means to losing fat. Even dieting with aerobics isn’t the complete answer.

• Research shows us that dieting does not reduce the number of fat cells you have but it can reduce the size of these cells. It is believed that your number of fat cells is somewhat genetic and can be increased by overeating. You can always gain fat cells but you can never lose them. You can only shrink them.

• A problem many people face is their willingness to starve themselves in order to lose fat. By starving yourself, your fat cells learn to conserve energy (fat) more efficiently. So, your body’s fat-storing process becomes extremely efficient - at the expense of your body’s calorie-burning efficiency.

• The adage “You must eat to lose fat” is very true. If you lower your calorie intake too much, your metabolism will slow down and you will be defeating your sole purpose of dieting. It will become more and more difficult to lose fat. This occurs even if you are exercising regularly.

ther·mo·gen·e·sis • \thUr-mo¯ -jen-U-sUs\ the production of heat especially in the body (as by oxidation)

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TLC – Lesson 10

NUTRIZATION Calorie Diets CALORIES describe the energy potential in foods. Calorie means heat. Food is usually defined in terms of calories as a convenient basis for comparing energy value. CARBOHYDRATES PROTEIN FATS ALCOHOL

= = = =

4 4 9 7

calories calories calories calories

per per per per

gram gram gram gram

The average male consumes 2,800 calories a day. The average female consumes 2,100 calories a day. If you want to lose weight, you must run up a calorie deficit. You must burn more calories than you consume. You must eat less and exercise more. CALORIE DIETS: • Low Fats • Low Proteins • Low Carbohydrates These simplistic diets create dramatic weight loss by burning stored body fat for energy due to the low calorie and energy deficient diet. If you consume fewer calories than your body needs to function, your stored fat will be used to provide the extra needed energy. Fasts are an extreme example of low calorie diets. After 36-72 hours the body starts burning stored fat as fuel. KETONES are the fat burning by-products. KETONES will signal the brain to suppress the appetite. Exercise also triggers appetite suppression. Claims: • 1 lb/day of weight loss

• Increases energy levels

• Quick weight loss creates confidence

• Increases self esteem

• Organs rest and repair

• Decreases obesity related diseases

• Liver detoxifies

• Improves digestion

Myth or Fact? The more you cut calories, the more weight you’ll lose. Fact: Cut your calories too far — below 1,200 a day — and you’ll decrease your

metabolism and muscle mass. To get the most out of the calories you do eat, choose whole

foods such as produce, fresh meat and fish, and whole grains that are as close to their natural

state as possible.

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TLC – Lesson 10

INSPIRATION Pattern Interrups 1 What puts you in the “MOOD” to overeat or binge? What makes you “FEEL LIKE” you need to overeat or binge? What makes people FEEL EMOTIONALLY MOODY? Pattern interrupts EMOTIONAL PATTERNS CREATE MOODS EMOTIONAL PATTERNS CREATE FEELINGS FEELINGS AND MOODS COME FROM EMOTIONS Pattern interrupts Interrupt the Emotion to Overeat - Break the Mood to Overeat Interrupt the Emotion to Overeat - Break the Feeling to Overeat Interrupt the Feeling or Mood and don’t Overeat Pattern interrupts kill the desire to binge Pattern interrupts: Make them fun, make them easy, and make them abrupt. • Splash COLD water in your face. • Run as fast as you can around the block. • Brush your teeth. • Start an activity. • Drink water. • Breathe deeply for three minutes. • Chomp on celery. • Binge on broccoli. • Splurge on spinach. • Yell as loud as you can. • Snap your fingers. • Clap your hands.

Anything that will interrupt your emotional needy state will break the emotional

distracting eating pattern. Pattern interrupts destroy the emotional desire to

overeat or binge.

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TLC – Lesson 10

MOTIVATION Pattern Interrups 2 Control emotions and control behavior Control behavior and control yourself Control yourself and create your weight loss and lean destiny

NOW When would you need a pattern interrupt? What is a Pattern Interrupt?

List as many Pattern Interrupts as possible.

Explain how you finally DECIDED to make this program work and lose weight.

Create the positive emotion and create the positive behavior Create the positive behavior and create the positive man

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TLC – Lesson 10

ACTIVATION Walk, Run, Jog Walking is that it can be done anywhere by anyone, regardless of age or sex. Walking takes about three times as long to get the same aerobic benefit from walking as from running. WALKING versus JOGGING versus RUNNING Walking, Jogging and Running are excellent aerobic activities. The difference between the three is usually defined in terms of how fast you go. Those who run faster than 9 minutes per mile, I consider to be running; and those who run slower than 9 minutes per mile are jogging. Of course, other people have other definitions, faster or slower than the ones I’ve suggested. Most people who get into aerobic conditioning choose jogging because it’s the most convenient - there’s always an available street or sidewalk just outside your door. Also, you get some of the greatest benefits from this sport in the shortest period of time. Finally, jogging is popular because the level of skill required is quite low in comparison to swimming, cross-country skiing, and most of the other top-level aerobic activities. The problem with jogging lies in the injuries that may occur if you do not warm up properly, or if you begin to run excessive distances. Certainly, there are exceptions; some runners have routinely run 50 or more miles each week for many years, with no apparent harm. The important thing is just to listen to your body: If it rebels, respond accordingly. The potential danger of subjecting your feet and legs to pounding on the ground is the other side of the coin of a major strength of jogging. Because the bones and joints get more pressure exerted on them in this sport, they tend to get thicker and stronger and thus become better protected from the onset of osteoporosis, or deterioration of the bones that occurs with aging. ACTIVITY Walk Walk-Jog Jog Run

SPEED/MILE 14:01 min. or longer 12:01-14:00 min 09:00-12:00 min Under 9:00 min.

There are many aerobic activities that you can do to get the desired conditioning effect. For example, you may prefer a racket sport like squash, tennis, or handball, roller skating, or aerobic dancing. The important thing is to pick an activity that you can truly enjoy, one that you can remain enthusiastic about for many years into the future. You should do more than one aerobic activity. You should alternate back and forth among several (particularly for seasonal activities such as skiing) and that’s perfectly acceptable. The only consideration is that you should do the activity at an intensity and for a duration that will give you an adequate aerobic conditioning effect. Keep your heart rate up well above normal - at least at 130 beats per minute and preferably close to your target heart rate.

4 TLC Tip:

Get a Pedometer.

A new study shows that people who start a walking program for their health get

more out of it by using a pedometer. People who use step counting pedometers

increase their physical activity by about 2,000 steps a day, about a mile. They also seem to lower their blood pressure and lose more weight. It is nearly impossible to not lose weight at 10,000 steps a day.

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TLC – Lesson 10

RELAXATION Essential Oils Essential oils are the life source of a plant. They are so concentrated that they are only ever used in dilution and in very small quantities. The oils are extracted from various parts of a plant: the flowers, leaves, stalks, stems, sap, wood, bark, nuts or berries. There are two ways in which essential oils can enter the body: absorption and inhalation. The molecules are small enough to be absorbed directly through the skin and then around the body, working on its nerves and organs. Essential oils are very volatile and vaporize easily when heat is applied to them. When the aromatic steam is inhaled, the molecules travel directly to the brain’s limbic system. How to Use Essential Oils • In the Bath – Add the recommended number of drops of essential oil (but no more than 10) to one tablespoon of neutral or vegetable oil and pour it under running water. • As a Massage – Blend 10-12 drops of one or more essential oils into 30 ml of a carrier massage oil. • For a Facial Moisturizer – Place 2 drops of essential oil in 4 ml of a neutral lotion or cream base. Avoid applying it near the eyes. • For a Body Lotion – Place 5 drops of essential oil in 10 ml of a neutral lotion or cream base. • In a Sauna – Ad 3 or 4 drops of essential oil to a ladle of water and pour it over the hot coals. • In a Perfume Diffuser or Vaporizer – Add 3 or 4 drops of essential oil to a little water in the dish before switching it on or lighting the candle underneath. • In a Room Spray – Add 2 drops of essential oil to 150 ml of warm water in a clean plant mister. Healing Powers of Essential Oils • Anti-Depressant: Bergamot, chamomile, clary sage, geranium, jasmine, lavender, orange, rose, sandalwood • Antiseptic: Bergmot, eucalyptus, juniper, lavender, rosemary, sandalwood • Aphrodisiac: Clary sage, rose, sandalwood, ylang ylan • Detoxifying: Fennel, garlic, juniper, rose • Diuretic: Benzoin, chamomile, cedar wood, cypress, fennel, frankincense, geranium, juniper, rosemary, sandalwood. • Expectorant: Benzoin, bergamot, eucalylptus, marjoram, myrrh, sandalwood • Hypnotic: Chamomile, lavender, marjoram, ylang ylang • Moisturizer: Carrot oil • Relief: Bergamot, chamomile, lavender, marjoram, rosemary • Sedative: Benzoin, bergamot, clary sage, frankincense, juniper, lavender, marjoram, rose, sandalwood

Cortisol Kickers: Take a Bath Soaking in a tub of bubbles can rinse away tension and leave your body

pampered and your mind free. It’s also a great segue to sleep. Taking a bath

at night is a good routine before bedtime. You can also integrate self-care habits

such as conditioning your hair, deep clean your pores, or care for your feet. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 10

CONFIRMATION When I reverse the thought, I reverse the condition. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Change your thoughts and you change your world.

Norman V. Peale

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TLC – Lesson 11

AFFIRMATION My uncontrolled thoughts are not to be feared. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

here is no reason to worry about your thoughts, for they are not like a

loaded gun that may wreak powerful and instantaneous

destruction. For you have plenty of time – as soon as

you become aware of any negative feelings – to begin to

choose other less-resistant thoughts and thereby choose a more

desired outcome.

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TLC – Lesson 11

CONTEMPLATION Skin Disorders 1 Metabolic Syndrome may lead to skin disorders. Poor lifestyle habits can cause skin disorders. Some skin disorders can be the result of infections. This may pose a serious threat to those who have diseases such as Diabetes or whose immune systems are already compromised. Cellulite Cellulite refers to dimpled or lumpy skin most commonly found in the abdomen, buttocks and thighs. There are a number of contributing factors to the formation of cellulite. Hormones play a dominant role, especially estrogen. It seems to initiate, and aggravate cellulite. Other hormones including insulin, thyroid hormones, and prolactin have all been shown to participate in the development of cellulite. In addition, diet has been shown to affect the development and amount of cellulite. Excessive amounts of fat, carbohydrates, salt, alcohol or too little fiber can all contribute to an increase in cellulite. Smoking, lack of exercise, tight clothes, high heeled shoes, and sitting or standing in a single position for long periods have all been correlated with cellulite increase. Stretch Marks Stretch marks are a form of scarring on the skin with a silvery white hue. They are caused by tearing of the dermis, and over time can diminish but not disappear completely. Stretch marks are the result of the rapid stretching of the skin associated with rapid growth (common in puberty) or sudden weight gain. Although the skin is fairly elastic, rapid stretching of the skin will leave permanent stretch marks. They first appear as reddish or purple lines, but tend to gradually fade to a lighter color. The affected areas appear empty and soft to the touch. Stretch marks most likely appear in places where larger amounts of fat are stored. Most common areas are the abdomen, breasts, upper arms, underarms, thighs, hips, and buttocks. Intertrigo An intertrigo, a bacterial infection, usually develops from the chafing of warm, moist skin in the areas of the inner thighs and genitalia, the armpits, under the breasts, the underside of the belly, behind the ears, and the web spaces between the toes and fingers.An intertrigo usually appears red and raw-looking, and may also itch, ooze, and be sore. Intertrigos occur more often among overweight individuals, those with diabetes or those restricted to bed rest.

Good Morning, Sunshine! I am your Skin. I come in three layers: the epidermis, dermis and subcutaneous tissue. My

outer layer, the epidermis, is paper thin. The shedding of my outer layer is a

slow, steady process where dead cells fall off and new ones come to the surface.

About every 27 days, this outer layer is formed anew. The dermis is my tough

hide that keeps everything in while the subcutaneous layer acts a shock absorber and protector of your internal organs.

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TLC – Lesson 11

SUPPLEMENTATION Skin Disorders 2 - Nutri-Women’s

by CLINIX

Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it.

Nutri- TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-E aids in the production of red blood cells and promotes a healthy circulatory systems.

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TLC – Lesson 11

INFORMATION The GLA Fat Burners Certain fats actually burn fat. These food sources supply the highest amounts of linolenic acid, which can convert to gamma-linolenic acid help burn fats. Unrefined Vegetable Oil

% of Linolenic Acid

Safflower Sunflower Corn Soy Walnut Cottonseed Sesame Rice bran Peanut Olive Coconut

78 69 62 61 59 54 43 32 31 15 2

Omega-3s There is a great variety of essential fat available with the EPA Omega-3 food group. Many cold-water fish and seafood contain sufficiently high amounts of EFA for optimal cardiovascular benefit. The highest concentrations of EFA have been found in North Atlantic sardine oil at 18% EFA, while salmon oil contains 9 and mackerel oil has about 5%. In general, the fattier the fish, the more Omega-3 it contains. Oils from smaller fish are preferred due to their lower Mercury count. The following chart shows the highest EFA content of selected fish: EFA Content in 3.5 ounce FISH

MILLIGRAMS OF EFA

Anchovy Salmon, Chinook Herring Mackerel Tuna, albacore Halibut, Pacific Cod,Atlantic Trout, rainbow Haddock Swordfish Red snapper Sole

747 633 606 585 337 194 93 84 72 30 19 10

ome¡ga-3 being or composed of polyunsaturated fatty acids which are found especially in fish (as tuna and salmon), fish oils, green leafy vegetables, and some vegetable oils 112

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TLC – Lesson 11

NUTRIZATION Water WATER is as important to the body as oxygen. The adult body weight is approximately 55-65% water. An infant’s body weight is nearly 70% water. A 10% loss of body water creates disease and health risk. A 20% loss of body water may cause death. The function of WATER to the body is to move nutrients into cells and waste out of and away from cells. • WATER is the medium for all body fluids, including blood, lymph, digestive juices, urine, perspiration and life itself. • WATER is the most abundant substance found in your body. WATER is roughly two-thirds of your body weight. • WATER is involved in nearly every body process, including digestion, absorption, circulation, and excretion. • WATER helps to maintain normal body temperature and is essential to carry nutrients to every cell of your body. Blood purification is one of waters most important functions. Blood is purified through our two kidneys and toxins are excreted through our urinary system. This purification system will operate efficiently only if we drink enough water. Dehydration is one of the biggest single threats to our body. If dehydration continues, body fluids become poisoned, resistance is lowered and disease is more likely. How much water should you drink? More than you drink now. Drinks, such as coffee, sodas, and many teas are diuretics and should not be included in the daily water allowance. Water requirements are increased by exercise and medications. The best water to consume may be filtered or distilled.

Myth or Fact? Everyone should drink eight 8-ounce glasses of water a day Fact: Your water consumption depends on many factors: including your health, how

active you are and where you live. Though no single formula fits everyone, knowing

more about your body's need for fluids will help you estimate how much water to drink

each day.

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TLC – Lesson 11

INSPIRATION Coping Skills 1 WHY IS IT THAT… Those who plan and run away. Live thin and happy all the day? Coping skills Once you decide to diet for all the right reasons, there will undoubtedly be some tough times. There will be some difficult times that will test your resolve and your commitment. Be ready! Predict, plan, and develop your coping skills. Like any other skill, coping skills need to be trained, exercised and rehearsed. Develop your skill And Strengthen your power Coping skills • AVOID Think through potential trouble binging times and AVOID, AVOID, AVOID. If bars, parties or stressful situations are potential problems, you must – PREDICT, PLAN and AVOID! • ESCAPE Who are the indulgers in your life? Who really doesn’t want to see you lose weight? Who are the potential problems? Find them, warn them and always avoid over eaters. RUN AWAY! • CHANGE Do you have a favorite eating area? Do you own a favorite bowl or dish? Is there one or are there many special restaurants? Change your environment to ensure success.

Hide it, toss it and change it! 114

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TLC – Lesson 11

MOTIVATION Coping Skills 2 Predict Predict and plan Predict, plan and prepare Predict, plan, prepare and conquer Coping skills What are your favorite “NO-NO” foods?

How will you avoid “NO-NO” foods?

Who do you know that over indulges?

How will you AVOID over indulgers?

What personal eating habits need to be CHANGED or ELIMINATED?

To err is human

To cope is divine

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TLC – Lesson 11

ACTIVATION Flexibility Flexibility refers to how well your joints and muscles move throughout a range of motion.Your flexibility decreases with age, particularly the flexibility of your joints.Your flexibility can also be diminished by inactivity or through excessive or improperly performed exercise. It’s no secret that flexibility exercises are frequently ignored when many people begin a structured fitness regimen, perhaps because stretching exercises take up additional time. Of course, not having enough time is the most common excuse given for not doing any type of exercise. Flexibility exercises, however, such as yoga and pilates, have many benefits. • Increased physical efficiency and performance - A flexible joint has the ability to move farther in its range and requires less energy to do so. • Decreased risk of injury - Increasing range of motion decreases the resistance in various tissues. • Increased blood supply and nutrients to joint structures - Flexibility training increases tissue temperature, which in turn increases circulation and nutrient transport, thus allowing greater elasticity of surrounding tissues. • Increased quality and quantity of joint synovial fluid - Increasing the quantity and decreasing the viscosity, or thickness, of synovial fluid enables more nutrients to be transported to the joint. • Increased neuromuscular coordination - Studies have shown that nerve impulse velocity is enhanced with flexibility training. • Reduced muscular soreness - Slow, static stretching is extremely effective in reducing localized delayed muscular soreness after exercise. • Improved muscular balance and postural awareness - Flexibility helps realign soft tissue structures which may have adapted poorly to the effects of gravity and postural habits. • Decreased risk of low-back pain - Strong clinical evidence indicates that lumbar-pelvic flexibility is critical in decreasing stress to the lumbar spine. • Reduced stress - In general, stretching promotes muscular relaxation. Muscular relaxation encourages healthy nutrition directly to the muscle, which decreases the accumulation of toxins and diminishes fatigue. • Enhanced enjoyment - A physical training program must be enjoyable if a person is to stick with it. Many trainers find that relaxing both mind and body increases a sense of well-being and personal gratification.

4 TLC Tip:

Stretch.

You should hold each stretch for at least five seconds, then relax it for five seconds. The stretch and release is performed at least two times. Do not bounce. Breathe deeply but comfortably during each stretch.

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TLC – Lesson 11

RELAXATION Self-Hypnosis Hypnosis is safe and possibly a very effective way of helping you cope with stress. Hypnosis is simply a deeply focused state that makes you more acutely aware of suggestions and allows you to be more receptive to those suggestions. You will not be asleep or unconscious and you will not lose control. You won’t do anything you don’t want to do. Inducing a Light Hypnotic Trance 1. Find a comfortable position in a quiet, dimly lit room where you feel totally safe and will not be interrupted. Relax as much as possible, take off your shoes, and loosen tight clothing. You will need anywhere from 15-30 minutes, so give yourself enough time. 2. Focus on an object across the room. The object can be anything, but choose an object above you line of sight. 3. As you look at the spot, silently say to yourself:“My eyelids are becoming heavier and heavier…my eyelids feel as if weights are pulling them down…soon they will begin to close…” Repeat these statements every 30 seconds. Soon you will begin to notice that your eyes will close on their own. Don’t fight the sensation. 4. As your eyes begin to close, say to yourself,“Relax and let go.” When your eyes close, take in a deep breath through your nose and hold it for 10 seconds. Slowly exhale through your mouth. Repeat this process a few times. As you do, try to let every muscle, from your face down to your toes, relax. Let the feeling of relaxation deep for a few moments. Coming out of the Hypnotic Trance Slowly count backwards form 20 to 1. Say to yourself,“When I open my eyes, I will feel totally awake and refreshed. I will continue to feel content and relaxed the rest of the day. I will not let stress rule my life. I have control and power over stress.” As you count, notice your eyes becoming light and lighter, and slowly start to open. Helpful Hints • Give yourself enough time to reach a trance state, 15-30 minutes. • Don’t ask yourself,“Am I hypnotized yet”? • As you move into a trance, use the breathing a muscle relaxation skills, which help speed the hypnosis process. • Remember that you can change any of the wording to suit your needs. As you get more comfortable with selfhypnosis, it will become totally your own.

Cortisol Kickers: Positive Affirmations Positive affirmations are a great tool to reprogram your unconscious mind from

negative thinking to positive. Take positive statements of what you would like to see manifested, a Positive affirmations are a great tool to reprogram your

unconscious mind from negative thinking to positive. Take positive statements

of what you would like to see manifested, and repeat them enough so that

they’re part of your way of thinking and seeing the world. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 11

CONFIRMATION My uncontrolled thoughts are not to be feared. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! If a man can control his own mind, he will find the way to Enlightenment, and all wisdom and virtue will

naturally come to him…

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— Gautama Buddha

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TLC – Lesson 12

AFFIRMATION In my appreciation, I offer no resistance. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

Appreciation and self-love are the most important aspects you

could ever nurture. Appreciation of others and the

appreciation of yourself are the closest vibrational

matches to Source Energy of anything we have ever

witnessed anywhere in the Universe.

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TLC – Lesson 12

CONTEMPLATION Insomnia 1 Metabolic Syndrome may lead to insomnia. Nearly everyone has occasional sleepless nights, perhaps due to stress, heartburn, or drinking too much caffeine or alcohol. Chronic insomnia is defined when you have problems falling asleep, maintaining sleep, or experience non-restorative sleep that occurs on a regular or frequent basis, often for no apparent reason. How much sleep is enough varies from person to person.Although 7 to 8 hours of sleep is about average, some people do well on four to five hours of sleep. Other people need nine to 10 hours of sleep each night. The most common causes of insomnia are medications, depression or anxiety (psychological conditions), travel, jet lag, altitude changes (environmental changes), or stressful events. Insomnia is classified by the symptoms: transient, short-term or chronic. Transient Insomnia is the inability to sleep well over a period lasting fewer than four weeks. This type of insomnia is usually brought on by excitement or stress. Short-Term Insomnia is the inability to sleep well for a period of four weeks to six months. Periods of ongoing stress at work or at home, medical conditions, psychiatric illness or other persistent factors can result in short-term insomnia. Chronic Insomnia affects more than 20 million Americans. It is defined as poor sleep every night or most nights for more than six months. Chronic insomnia is believed to primarily occur in patients with predisposing factors such as chronic pain, respiratory disease, depression, bi-polar disorder and the use of stimulant drugs. Insomnia can affect not only your energy level and mood, but also your health as well because sleep helps bolster your immune system. Fatigue, at any age, leads to diminished mental alertness and concentration. Lack of sleep caused by insomnia is linked to accidents both on the road and on the job. Studies find that the less people sleep, the more likely they are to be overweight or obese. People who sleep fewer hours tend to prefer eating foods that are higher in calories and carbohydrates. Hormones that are released during sleep control appetite and the body’s use of energy. Insomniacs often have high levels of a hormone called ghrelin (which causes hunger) and low levels of a hormone called leptin (which normally helps to curb hunger). In addition, people who don’t get enough sleep often have insulin and blood sugar levels put them at risk for diabetes.

Good Morning, Sunshine! I am your Pineal Gland. I am a small organ weighing little more than 0.1 gram. I look like a little

pinecone and I lie deep between the two sides (hemispheres) of your brain. I am the source of a hormone called Melatonin that helps regulate your circadian rhythm (sleep cycle).

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SUPPLEMENTATION Insomnia 2 - Nutri-Sleep

by CLINIX

Nutri-Sleep is formulated to promote a restful, relaxed state and relieve occasional sleeplessness by beneficially modulating the metabolism of melatonin and GABA. Promotes restful, quality sleep for those with occasional sleeplessness. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stress hormone production which then creates energy. Nutri-Stress is specifically designed to help with adaptation to stress and optimization of adrenal gland health. Nutri-Detox is a low-sodium blend that promotes kidney and liver detoxification capacity and enhances the excretion of toxins out of the body by promoting an alkaline urinary pH status with potassium citrate.

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INFORMATION Rules Rule: Always eat at least two or three small meals and two or three small snacks a day. Two or three meals simply isn’t often enough. If your body doesn’t get the calories it needs, it gets those calories by cannibalizing its own muscle tissue! That’s the same muscle tissue that burns your body fat! Rule: When you sit down to eat, ask yourself,“What am I going to be doing for the next three hours of my life?” Then, if you’re taking a nap, eat less; if you’re planning on exercising, eat more protein.And so forth. To avoid cannibalizing your fat burning lean muscle note the following: •Calories in meal preceding strenuous exercise: (add 300 calories to average meal) •Calories in meal preceding moderate exercise: (add 200 calories to average meal) •Calories in meal preceding vigorous activity: (add 100 calories to average meal) •Calories in meal preceding moderate activity: (average meal) •Calories in meal preceding light activity: (subtract 100 calories from average meal) •Calories in meal preceding relaxing: (subtract 200 calories from average meal) •Calories in meal preceding a nap: (subtract 300 calories from average meal) Rule: If you’re trying to put on muscle mass without also putting on fat, never try to gain more than 2-4 pounds of lean muscle mass each month.Your body simply can’t “biosynthesize” muscle tissue any faster, even under the most ideal biochemical circumstances. Here’s how it’s done: •Add 2 calories per pound of body weight to your daily caloric intake. •The added calories should be mostly protein and some complex carbohydrates (no added fat calories). •Spread these added calories equally among your 5 meals per day. •For example, a 150-pound person should add 300 calories per day to their diet; over 5 meals, that equals about a 60-calorie increase per meal. •With intense weight training, the additional 300 calories will, with intense weight training, result in a gain of approximately 1 -2 pounds of added muscle per month.

rule • \rül\ a prescribed guide for conduct or action

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NUTRIZATION Facts, Rules and Hints Facts: • Despite eating less fat, Americans are fatter than ever. • Eating fat doesn’t make you fat, as long as it’s the right type of fat. • Athletes perform better on a high-fat diet than on a high-carbohydrate diet. • Exercise alone will rarely overcome the negative effects of a high-carbohydrate diet • Food may be the most powerful drug you will ever take. Rules: • Know how much protein your body needs. • Every time you eat, maintain at least a minimum of a 1:1 ratio of protein to carbohydrate. • Spread your protein requirement throughout the day in three small meals and three snacks. • Never let more than five hours pass without eating protein meal or snack. • Make your protein choices low fat. • Make your carbohydrate choices from favorable carbohydrates (fiber-rich vegetables). • Make your fat choices from monounsaturated fats. Hints: • Plan your daily dietary strategy based on your wake-up time. Predetermine the times throughout the day when you’ll need to eat your meals and snacks. Don’t skip meals or snacks. Treat food as if it were a prescribed medication. • Always drink more water. Gradually reduce caffeine intake to zero whenever possible. The breakdown products of caffeine will tend to increase insulin and estrogen, thus weight gain. • No matter how consistently you follow this dietary strategy, you are bound to make mistakes. This is especially true at parties or when traveling. Remember, you’re only one day away from reentering Ketosis and burning fat.

Myth or Fact? Just follow the traditional food pyramid for

optimum health.

Fact: The old food pyramid has been replaced, maybe even turned upside down. The base of the pyramid are fruits and vegetables followed by protein. Carbohydrates,

such as breads and cereals, no longer is suggested as the majority of our sources of

nutrition.

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INSPIRATION Impatience 1 “I’m frustrated.” “I’ve only lost….” “I’m still not a size….” “In the mirror I still see….” “My friends have lost….” Impatient? “Everyone is.” How come some gain weight over a period of 10 – 20 years and expect dramatic weight loss in 1 – 2 weeks. It just doesn’t work that way! Impatient? Impatience comes from focusing on negative thoughts. Results come from being happy today and constantly renewing your commitment to change and improve one step at a time. Losing weight the right way by strengthening your body, gradually busting your metabolism with exercise and improving your eating habits takes time. Powerful results take time! Focus on the Fact Most people who are successful at maintaining their motivation take a long-term view of improving their life and health. • • • •

Focus Focus Focus Focus

on on on on

the the the the

fact fact fact fact

that that that that

you you you you

feel a bit better today. will feel a bit better tomorrow. are feeling a bit better about yourself today. will be feeling better about yourself tomorrow.

Take Time Take time to praise yourself everyday. Take time to recognize small positive change. Take time to recognize that your clothes fit differently.

Above all be sure to acknowledge the many Ways that your life has improved!

KEEP A JOURNAL!

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MOTIVATION Impatience 2 Yes I can! Yes I will! Yes I did! Make a list of 21 positive small improvements. 1. I feel better. 2. I sleep better. 3. My clothes fit better. 4. I’m not feeling as stressed. 5. My energy is better. 6. I feel stronger. 7. I feel I can walk anywhere. 8. I’m no longer out of breath. 9. I’m getting compliments. 10. My skin looks better. 11. I look healthier. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21.

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ACTIVATION Muscle Movements For many years strength training programs have been described as being isometric, isotonic, or isokinetic, based on the type of muscle contraction involved during the exercise. (The prefix “iso” means “same.”) Isometric Isometric (same length) refers to exercises that develop high intensity contractions in the muscle with no change in muscle length. Generally, isometric exercises call for a maximum effort against an immovable object, like a wall or a desk. Isometric training clearly increases muscle strength, but unfortunately only at the joint angle where the contraction occurs. Isotonic Isotonic (same tone or tension) refers to exercises that use a given amount of external resistance, which is challenged through the movement’s entire range of motion. It is not correct to assume that the tension in the muscle is constant throughout the range of motion. The actual amount of force generated by a muscle will change throughout the movement because of the biomechanics at the joint or joints involved. For example, even though a 10-pound dumbbell is obviously a constant weight throughout a bicep curl, the bicep does not generate a constant 10 pounds of force throughout its entire contraction. Isokinetic Isokinetic (same speed) refers to a type of resistance exercise that causes the exercising muscles to generate a maximum amount of force throughout the entire range of movement by keeping the speed of movement constant. Isokinetic and dynamic resistance exercises are performed with either concentric or eccentric muscle contractions, or both. Concentric (shortening) movements are often referred to as the positive phase of a lift. Eccentric (lengthening) movements, on the other hand, are referred to as the negative phase. The type of contractions involved during strength training appears to have an impact on the degree of muscle soreness, which occurs one to three days after training.

4 TLC Tip:

Reward showing up.

Woody Allen once said that, “Half of life is showing up.” The hardest

part of beginning an exercise is effort it takes just to get there. You can

worry about your weight, amount of laps you run or the amount you can bench press later.

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TLC – Lesson 12

RELAXATION Progressive Relationships You cannot have the feeling of well-being in your body and at the same time experience psychological stress. Progressive relaxation of your muscles reduces pulse rate and blood pressure as well as decreasing perspiration and respiration rates. Deep muscle relation, when successfully mastered, can be used an antianxiety pill. Most people do not realize which of their muscles are chronically tense. Progressive relaxation provides a way of identifying particular muscles and muscle groups and distinguishing between sensations of tension and deep relaxation. For major muscle groups will be covered: 1. Hands, forearms and biceps. 2. Head, face, throat and shoulders, including concentration on the forehead, cheeks, nose, eyes, jaws, lips, tongue and neck. Considerable attention is devoted to your head, because from the emotional point of view, the most important muscles in your body are situated in and around this region. 3. Chest, stomach and lower back. 4. Thighs, buttocks, calves and feet. Progressive relaxation can be practiced lying down or in a chair what your head supported. Each muscle or muscle grouping is tensed from five to seven seconds and then relaxed for twenty to thirty seconds. This procedure is repeated at least once. If an area remains tense, you can practice up to five times. You may also find it useful to use the following relaxing expressions when untensing: Let go of the tension. Throw away the tension – I am feeling calm and rested. Relax and smooth out the muscles. Let the tension dissolve away.

Cortisol Kickers: Kick It

Cortisol is a hormone secreted in response to physical and psychological stress during the fight or flight

response. Higher and more prolonged levels of cortisol in the bloodstream (chronic stress) have been shown to have negative effects, such as: • Impaired cognitive performance and suppressed thyroid function • Blood sugar imbalances such as hyperglycemia • Decreased bone density and decrease in muscle tissue • Higher blood pressure • Lowered immunity and inflammatory responses in the body, slowed wound healing, and other health consequences. Increased abdominal fat, which is associated with a greater amount of health problems

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CONFIRMATION In my appreciation, I offer no resistance. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Words of praise, gratitude, or thanksgiving expand, set free and in every

way radiate energy…You can praise a weak body into strength, a fearful heart into peace and trust; shattered nerves into poise and power, a

failing business into prosperity and success; want and insufficiency into

supply and support…

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– Charles Fillmore Therapeutic Lifestyle Change delivered with Tender Loving Care


TLC – Lesson 13

AFFIRMATION My greatest gift to give is my happiness. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

The greatest gift that you could ever give is your own happiness. When

you are in a state of joy or appreciation, you are connected

to the Stream of Source Energy that is truly who-you-are

– and anything or anyone that you are holding as your object

of attention benefits from your attention

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TLC – Lesson 13

CONTEMPLATION PCOS 1 Metabolic Syndrome may lead to Polycystic Ovary Syndrome (PCOS). PCOS is a hormone imbalance that can cause irregular periods, unwanted hair growth, and acne. PCOS is a common problem among young women. In fact, PCOS affects approximately 5 to 10 percent of women of childbearing age.Women with PCOS often are obese, have excess hair growth, and have reproductive and other health problems due to high levels of hormones called androgens. Young women with PCOS commonly have one or more signs. Common signs include: • Irregular or no menstrual periods • Acne • Weight gain/Obesity • Abnormal hair growth and distribution • Oily skin • Dandruff • Infertility • Skin discolorations • High cholesterol levels • Elevated blood pressure PCOS is caused by an imbalance in the hormones in the brain and ovaries. Many girls also have higher than normal levels of insulin from the pancreas. PCOS usually happens when the LH levels or the insulin levels are too high, which results in extra testosterone production by the ovary. Women with PCOS are at a higher risk for a number of illnesses, including high blood pressure, diabetes, heart disease, and cancer of the uterus. Much of this risk can be reversed by exercise and weight loss.Additionally, it is important for women with PCOS to have regular periods. If a woman does not have regular periods, her risk of cancer of the uterus is increased. While there is no cure for PCOS, it can be treated.A healthy lifestyle is very important, including healthy eating and daily exercise. There are excellent long-term medications to help manage irregular periods, hair growth, and acne. The most common form of treatment for PCOS is the birth control pill. Birth control pills contain hormones the body needs to treat PCOS.

Good Morning, Sunshine! I am your Ovaries. We are a pair of female reproductive organs. Each of us is about the size and

shape of an almond located on each side of the uterus. We produce female hormones, estrogen and progesterone. We also make a small amount of

testosterone. Unfortunately, in a girl with PCOS, we make too much

testosterone. 130

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SUPPLEMENTATION PCOS 2 - Nutri-Hormone

by CLINIX

Nutri-Hormone is a synergistic combination of plant-based ingredients including di-indolylmethane (DIM) designed to support healthy hormone balance and immune health for both men and women. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Cycle is a unique blend of nutrients in combination with a time-honored Chinese formula designed to relieve common symptoms associated with the menstrual cycle. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.

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INFORMATION Reward Meals Reward Meal Musts • Reward meals must be consumed in only one hour. ONLY ONE HOUR! Eating longer will result in a second insulin release and more weight gain. Reward Meal Do’S • Phone ahead. Call either the restaurant or the home of your host and explain your Reward Meal time limit. Inform them that timing is essential to maintaining your eating program (many people simply say they have a “medical condition” which requires a time limitation). • If you hit resistance, make alternative plans. Choose a different restaurant or tell your host that you will come for “coffee” after the meal. Then have your Reward Meal on your own and join the party after you have taken care of yourself. • Upon arriving, remind your host or waitperson of your needs.Ask for their help but do not apologize. If you required medication, you would insure your ability to get what you needed.Your eating program is no less important. • Pack a portable dessert. In your jacket or pocketbook, hide a “goodie” that you can count on if dessert is late in coming. Even the most well-intentioned host can forget promises made prior to the pressures of entertaining.While meals are often served within the one-hour time limit, desserts can be put off until everyone has finished the meal and the plates are cleared away.With a dessert “up your sleeve,” you are free to pull it out or excuse yourself and enjoy the final pleasure of your meal without compromising your Program’s guidelines.

Reward Meal Don’ts • Don’t trust that you will “somehow” be able to get the food you need within the one-hour Reward Meal time limit. That can be a setup in which you end up in a compromising situation where you either have to fight for your meal or give up on trying to comply with this very important guideline. • Do not be shy, unassertive, or afraid of “being a bother.” If you are dining at a friend’s home, they almost certainly want to make your meal most pleasurable. If you are dining at a restaurant, don’t wait for the waitperson to wander by to tell them what you need. Explain what you need and when you need it.When you eat out, tell the waitperson to bring your dessert with your meal.

re·ward • \ri-wo˙rd\ something that is given in return for good or evil done or received or that is offered or given for some service or attainment

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TLC – Lesson 13

NUTRIZATION Cooking Stir Sautéing Sautéing is cooking in small amounts of liquid or oil (water, seed oil, canola oil, virgin olive oil, vegetable broth, or de-fatted chicken broth) at medium heat. Do not use polyunsaturated vegetable oils such as safflower or corn, which are extremely heat sensitive. Steaming Steaming is cooking over boiling water in a large or small steamer pot, stainless steel folding basket. Steaming preserves nutrients, color, and texture, and accentuates flavor while keeping in moisture. The leftover liquid can be used for soups or stir sautéing.When cooking highly concentrated carbohydrate foods such as a sweet potatoes and yams, steam instead of bake. The baking temperatures precipitate the natural sugar into a caramelized substance, changing the complex carbohydrate into a simple sugar. Broiling Broiling is cooking in a broiler with overhead direct heat. Fat should be allowed to drip away. Keep the oven door open. Nutrients are destroyed when the oven door is closed. The food dehydrates when surrounded by dry heat. Microwave Microwave cooking heats the food by friction of the food’s molecules. Cooking in a microwave does not make the food radioactive despite the common misconception. Microwave cooking may even protect vitamins and minerals better than conventional methods but care must be taken with certain foods. Frying – A Must to Avoid Frying cooks food in heated fat. Frying is an all too common technique used in coffee shops and restaurants, as well as in the preparation of popular snack foods such as doughnuts, potato chips, and many bakery products. Tasty as these foods are, overheating of polyunsaturated oils produces more free radicals than overheating of saturated fats. Grilling Grilling is cooking over an open flame,allowing fat to drain away. Avoid browning or charring. The oxidative reaction of charcoal grilling (a combination of browning and charring) is toxic and can be carcinogenic. Food soaks up added chemicals from the charcoal briquettes. One piece of barbecued meat may be the carcinogenic equivalent of sixty cigarettes. It would be wise to cut off any burned, charred, or blackened portions of meat. Charcoal broiling should be avoided. Gas grilling, with adequate ventilation is acceptable if there is no sensitivity to hydrocarbons, the toxic by-products of gas combustion.

Myth or Fact: Microwave cooking destroys nutrients more

than other cooking methods.

Fact! It's true that cooking reduces the level of some nutrients, but this is true of all

cooking methods. It's the heat that does it. Microwaves pose no special risk and in fact

may preserve nutrients because cooking times and temperatures may be lower. Therapeutic Lifestyle Change delivered with Tender Loving Care

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INSPIRATION Problem Solving 1 Why do people lose control, relapse, and binge? Why do small problems become large? Why do little stresses paralyze winners? Overwhelm Sometimes you just lose it. Your mind gets fuzzy. You say “TO HELL WITH IT” and YOU EAT & YOU EAT & YOU EAT! Eighty percent of any problem is our focus and our emotional state. Avoiding OVERWHELM creates positive action. If you feel in the mood to bad snack, binge, or over eat: Do something! Do anything! Any alternate activity is good Indecision is the only bad decision Problem solving overwhelm LOSING AND REGAINING CONTROL: 1. Regain and recreate emotional state of weight loss control. 2. Define the food craving problem. 3. Create possible low calorie or calorie burning solutions. 4. ANSWER THE FIVE QUESTIONS OF CONTROL. • What is good about this? It’s good because I recognize the urge and can avoid it by using alternate activities, pattern interrupts, state changes coping tools or techniques, focus changes, writing reasons or champing on celery. • What isn’t perfect yet? My resolve isn’t quite perfect yet so I can rewrite reasons or reread goals. Maybe intensely remembering the pain of obesity. • What am I willing to do. I’m willing to do many things. I just need one to get me through this tough time. Maybe I’ll remember the health reasons to go for a run, or maybe a relaxation technique. • What am I not willing to do? I’m not willing to blow my diet. • How can I make it fun? I’ll make it fun by rewarding myself with my resolve.

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MOTIVATION Problem Solving 2 Problems are opportunities Opportunities are exercise Exercise creates strength PREDICT a potential craving.

Regain your controlled confident state - AVOID OVERWHELM.

Define the real problem.Why am I so hungry?

What are possible weight-loss calorie-burning options.

The five questions of control. 1. What is good about this craving?

2. What isn’t perfect about my food control yet?

3.What am I willing to do to beat the urge?

4.Why am I not willing to bad snack or overeat?

5. How can I make an alternate weight loss activity fun?

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TLC – Lesson 13

ACTIVATION Muscle Fibers Humans have two basic types of skeletal muscle fibers. SLOW-TWITCH muscle fibers are best suited for aerobic energy use. They have the ability to produce lower levels of force for longer periods of time. FASTTWITCH muscle fibers are best suited for anaerobic energy utilization. They have the ability to produce higher levels of force for shorter periods of time. Red The slow-twitch fiber contracts more slowly than the fast-twitch fiber. The slow-twitch has a high aerobic capacity, and therefore is fatigue-resistant. White Fast-twitch fibers, also called white fibers, are larger than slow-twitch.White fast-twitch do not have the aerobic capability of slow-twitch fibers. In terms of the distribution of fast and slow-twitch fibers, there are two general considerations. The distribution of fast and slow-twitch fibers is different in different muscles. For example, there is a different percentage of fast and slow-twitch fibers in the biceps compared to the quadriceps and in the deltoids compared to the triceps. Most men and women have a fairly even mix of slow-twitch and fast-twitch muscle fibers. Some people inherit a high percentage of slow-twitch muscle fibers that enhances their performance potential for endurance exercise. For example, world-class distance runners are born with a preponderance of slow-twitch muscle fibers that enables them to be successful in their events given appropriate training programs. Other people inherit a high percentage of fast-twitch muscle fibers that enhances their performance potential for power activities. For example, world-class sprinters are born with a preponderance of fasttwitch muscle fibers that enables them to be successful in their events given appropriate training programs. Although both fiber types respond positively to progressive resistance training, the fast-twitch fibers experience greater increases in size and strength (hypertrophy). Consequently, persons with a preponderance of fast-twitch muscle fibers may obtain better results from their strength-training program.

4 TLC Tip:

Make it Fun

If you don’t enjoy yourself at the gym, it is going to be hard to keep it

a habit. There are thousands of ways you can move your body and

exercise, so don’t give up if you’ve decided lifting weights or doing crunches isn’t for you. Many large fitness centers will offer a range of programs that can suit your tastes.

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TLC – Lesson 13

RELAXATION Time Management Time Management skills can allow you to spend more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress. Try the following to help you manage time and alleviate stress. 1. Learn to say no. Don't over-commit yourself. If you take on too much, you are creating stress. Decide ahead of time that you will say "no" to the nonessential demands on your time. 2. Focus. Do one thing at a time.When you try to do too many things at once, each usually takes more time than it would if you focused on it alone. In some situations, you can do two things at once, but when you see a decrease in productivity or an increase in stress symptoms, go back to doing one thing at a time. 3. Concentrate. Minimize distractions and interruptions. Ask others to give you a specific block of time when you are not disturbed. 4. Delegate. Ask someone else to take on a task. It is not always important to have all the control. 5. Schedule time for fun. If you spend every second of your day getting things done, you may resent never having time for yourself. This resentment can make your work time less efficient and productive. 6. Keep a record of how you spend your time, including work, family, and leisure time. Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting shortterm deadlines. 7. Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you. Finding time to get all the things done that you want or need to do often leads to stress.You may be able to relieve some of this stress by prioritizing your time according to what is urgent and important.

Cortisol Kickers: Clean! Mess means stress. Just sitting in a cluttered room can create stress. It is a visual reminder of how much work you have to do. Living or working in a

cluttered environment can create constant low-grade stress and subtly but steadily drain your energy. Being in a space characterized by order, tranquility, and a

physical manifestation of your tastes, on the other hand, can soothe you and

help release stress.

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TLC – Lesson 13

CONFIRMATION My greatest gift to give is my happiness. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Happiness comes not from without but from within. It comes not from the power of possession but from the power of

appreciation…

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– J. Walter Sylvester

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TLC – Lesson 14

AFFIRMATION Nothing happens without my having invited it. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

When you understand the Law of Attraction, you are never surprised by what occurs in your experience, for you understand that –

through your own thought process – you have invited every bit

of it in. Nothing can occur in your life experience without your

invitation of it through your thought.

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TLC – Lesson 14

CONTEMPLATION Stroke 1 Metabolic Syndrome may cause stroke. Stroke ranks as the third leading killer in the United States. A stroke can be devastating to individuals and their families, robbing them of their independence. It is the most common cause of serious, long-term adult disability. Each year more than 50,000 Americans have a stroke, with about 145,000 dying from stroke-related causes. A stroke occurs when blood flow to the brain is interrupted.When a stroke occurs, brain cells in the immediate area begin to die because they no longer receive the oxygen and nutrients they need to function. Stroke occurs in all age groups, in both sexes, and in all races in every country. It can even occur before birth, when the fetus is still in the womb. In African-Americans, the death rate from stroke is almost twice that of the white population. High blood pressure increases your risk of stroke four to six times. Heart disease can double your risk of stroke.Your risk also increases if you smoke, have diabetes, sickle cell disease, high cholesterol or transient ischemic attacks (TIAs) or a family history of stroke. Having a risk factor for stroke doesn't mean you'll have a stroke. On the other hand, not having a risk factor doesn't mean you'll avoid a stroke. But your risk of stroke grows as the number and severity of risk factors increases. What makes stroke symptoms distinct is their sudden onset: • • • • •

Sudden Sudden Sudden Sudden Sudden

numbness or weakness of face, arm or leg — especially on one side of the body. confusion or trouble speaking or understanding. trouble seeing in one or both eyes. trouble walking, dizziness, loss of balance or coordination. severe headache with no known cause.

To reduce your risk of stroke, monitor your blood pressure, track your cholesterol level, stop smoking, exercise regularly, know a stroke's warning signs and find out if you should be taking a drug to reduce blood clotting.

Good Morning, Sunshine! I am your Brain. I am not just part of you, I am you – your personality, your reactions, your

mental capacity. Your ears, tongue and fingers merely gather information, but

I am the one who processes and interprets that data. I am responsible for many

of your body’s functions, both conscious and autonomic. I have 30 billion nerve cells (neurons) that signal to each other chemically. Unfortunately, if my cells

die, I cannot reproduce them. 140

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SUPPLEMENTATION Stroke 2 - Nutri-Inflamation

by CLINIX

Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-B capsules supply a combination of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine. Nutri-Heart is a comprehensive heart support formula that features extracts of hawthorn and arjuna that supports the heart by helping to maintain blood vessel dilation and lowering blood pressure. Complementing these herbs is a blend of amino acids and minerals—including magnesium, potassium, and calcium—that play important roles in heart muscle function.

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INFORMATION Fat Cells and Points Fat Cells: We are all born with a predetermined number of fat cells. Heredity is the primary factor controlling the number of fat cells in the body, with females inheriting more fat cells than males. In early life, genetic and nutritional factors seem to influence the number of fat cells we gain. It was first thought that after adolescence, only the size and not the number of fat cells could increase to cause obesity. But evidence indicates severe obesity can cause fat cells to proliferate even in adulthood. There are two types of fat cells in the body, brown and white. There is evidence to believe that fat cells are capable of releasing hormones that may increase or decrease appetite and fat storage. Brown Cells: Brown fat cells, which make up about 1-2 percent of body fat, are metabolically active and are found above the kidneys, surrounding the heart, and between the shoulder blades. Brown fat burns energy like a radiator and serves to regulate body temperature. Brown fat cells contain a high amount of iron and hemoglobin, which are found in red blood cells. However, instead of storing fat, brown fat cells have the capacity to produce as much as 25-50 percent of the body’s heat by burning fat. Recent research on the obese has shown that they have less active brown fat. This may be one of the subtle factors that cause the obese not to burn energy as efficiently as others, while other people simply do not gain weight. White Cells: The other 98-99 percent of body fat is composed of white fat cells. This is the storage form of fat, the fat we can see on hips and buttocks. The number of white fat cells can be altered during childhood and adolescence. Excessive caloric intake and inactivity tends to promote production of white fat cells in these formative years. Set-Point: Several researchers have proposed that the body has an internal control mechanism that drives it to maintain a particular level of body fat. This set-point theory assumes an individual metabolic regulation of body fat. The set-point mechanism acts much like a thermostat, turning energy expenditure up or down to avoid either weight gain or weight loss. The weight-regulating mechanism directs the body to maintain the set-point weight when dieting threatens its stability. That is, when calorie intake is restricted, the body attempts to maintain its weight and fat by lowering the metabolic rate. Conversely, the body will lose weight gained in excess of its internally regulated point by increasing metabolism. This may explain why some people can lie in bed all day and never gain an ounce while others have to exercise a great deal in order not to gain weight. The major way of manipulating the set-point is by increasing exercise, thereby programming the body to store less fat.

fat cell a fat-containing cell of adipose tissue – called also adipocyte, lipocyte 142

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NUTRIZATION The Two C’s Chromium drain Chromium is lost when we eat carbohydrate-rich foods, particularly simple sugars (table sugar, candy, cakes, cookies, soft drinks, fruits and fruit juices, and the like).When eating a typical American high carbohydrate diet there is a draining of the body’s reserves of the essential nutrient chromium. The type of chromium that your body requires to help insulin to do its jobs is called Glucose Tolerance Factor chromium, or GTF for short.Without enough of this type of chromium, your body will often overproduce insulin - leading you to crave carbohydrates that robbed it of its chromium stores in the first place. In addition to simple sugars, processed flour can also steal the chromium from your body.The phosphates in milk can bind up the chromium in your food and make it unusable. Even “healthy foods” like fruit, juice, and milk can steal the chromium that keeps your blood sugar in balance and helps protect you from heart disease and diabetes, obesity and weight gain. The importance of Glucose Tolerance Factor chromium is just beginning to be realized. Scientists are discovering, that chromium deficiency may raise insulin levels in the blood, increase the body’s resistance to insulin, and add to other undesirable physical changes that can lead to atherosclerosis and weight gain.

Caffeine Caffeine, whether it is found in coffee, tea, colas, or other drinks, can increase your carbohydrate cravings. Acting as an anti-nutrient, caffeine appears to flush potassium and thiamine as well from your body. Caffeine may lead to increased carbohydrate cravings as part of a less understood process in which caffeine may stimulate the sympathetic nervous system, which, in turn, can lead to increased insulin levels. Higher insulin levels will promote weight gain. While little research has yet been able to clarify the process, this increase in insulin may explain why so many of us have an inclination to reach for “something sweet” along with our coffee. Caffeine also promotes estrogen production in both women and men resulting in carbohydrate cravings, water weight gain and accumulated body fat.

[Need}] Myth or Fact?

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INSPIRATION Anchors 1 What if you could eliminate the urge to snack or overeat? What if you could create the confidence to control eating forever? What if you could eliminate cravings at the snap of a finger? What if you could create strength and power with a clap of your hands? How did alcohol get linked to eating? How did food get liked to alcohol? How did stress and relaxation get linked to overeating & alcohol? More importantly, how do you destroy these unhealthy associations? How do you create healthy new associations? Anchors Whenever you are in an intense emotional state, anything that happens repeatedly gets linked or associated or ANCHORED to the emotional state. The emotion and the activity become cues or triggers for each other. Anchors The emotion gets anchored to the activity The activity gets anchored to the emotion 1. Parties = FUN Food = PARTIES Food = FUN

4. Dinner time = TV TIME Eating time = DINNER TIME TV time = EATING TIME

2. Birthdays = NOT LONELY Cake = BIRTHDAYS Cake = NOT LONELY

5. Social events = FEEL GOOD Beer and wine = SOCIAL EVENTS Beer and wine = FEEL GOOD

3. Ball games = EXCITING Hot dogs = BALL GAMES Hot dogs = EXCITING

Anchors Destroy old eating anchors and triggers with a snap of your fingers!

Anchors Create new healthy anchors and triggers with a clap of your hands! 144

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MOTIVATION Anchors 2 Collapse bad anchors and collapse bad habits Create good anchors and create good habits Good habits create great destinies Destroying old anchors with a snap of the fingers 1. Remember a time when you were in diet control. Remember a time when you didn’t overeat or binge. 2. Remember and feel yourself in control of your diet. Remember and see yourself in control of your diet. Remember and hear yourself in control of your diet. 3.

Snap your fingers say “NO!” Feel control - Snap and say “NO!” See control - Snap and say “NO!” Hear control - Snap and say “NO!”

4. Repeat the entire process three more times. Next time you feel the urge to snack or binge SNAP YOUR FINGERS AND JUST SAY “NO” Next time you crave fatty, salty, sugary food CLAP YOUR HANDS AND JUST SAY “NO” Creating new anchors with a clap of your hands • Identify the new desired controlled emotional state (confidence, control, energy). • Intensely imagine the emotion. • Intensely see the emotion. • Intensely feel the emotion. • Intensely hear the emotion. • While intensely imagining the desired emotion, repeat a handclap and say “yes.” • Activity and new desired state are now anchored. • Repeating the activity will re-create the desired emotion.

No means No — So say it!

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ACTIVATION Strength Training Strength training is an entirely different activity than your aerobic workout. Many people make the mistake of trying to make them interchangeable. They’re not. They accomplish different goals. Your time spent strength training does not apply toward your weekly aerobic minutes. Strength training and aerobic activity can be performed within the same exercise session.Whether you follow your aerobic workout with your strength training routine or vice versa is entirely up to you, but your strength training routine should follow your functional exercises. There are essentially two different muscular qualities that you’ll want to improve through strength training: • Muscular strength • Muscular endurance There is one similarity between your aerobic workout and your strength-training regimen. If you want to show improvement, you must progressively challenge yourself. How effective your strength-training regimen is will depend on: • The number of times a week that you strength train. • The number of repetitions (reps) that you perform. • The amount of resistance (weight) that you use. • The number of sets that you perform. • The types of exercises that you perform. • How aggressively you progress your exercise. Most studies conclude that when you strength train once a week, your muscular strength can be maintained, though your muscular endurance may slightly decline over time. When you strength train twice a week, your muscular strength can gradually be improved and your muscular endurance can, more or less, be maintained. When you train three times a week, both your muscular strength and your muscular endurance improve significantly. If you train four times a week, the rate of improvement increases slightly.

4 TLC Tip:

Schedule your workouts each week, just

like you would a doctor’s appointment. Also document

your sessions, making notes about what you did, how you

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RELAXATION Meditation Meditation is a practice of focusing the mind on an object of thought or awareness. It usually involves turning attention to a single point of reference. Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease, strokes, migraines, and autoimmune diseases such as diabetes and arthritis. Is has also proved helpful in curtailing obsessive thinking, anxiety, depression, stress and hostility. The most common form of meditation throughout the world is Mantra Meditation. Before you begin, select a word or syllable that you like. It may be a word which has meaning to you. Or it may be two nonsense syllables, the sound of which you find pleasant. Many meditators prefer the universal mantra “OHM”. 1. Find your posture and center yourself. Take several deep breaths. 2. Chant your mantra silently to yourself. Say the word or syllables over and over within your mind. When your thought strays, note that then bring your attention back to your mantra. If you notice any sensations in your body, note the feeling, then return to the repetition of your own special word. You needn’t force it. Let your mantra find its own rhythm as you repeat it over and over again. 3. If you have the opportunity, you may want to try chanting your mantra aloud. Let the repetitions extend so that they blend from one to the other. Let the sound of your own voice fill you as you relax. Notice whether the sensations in your body are different from those you felt when you chanted silently. Which is more relaxing? 4. Remember, meditation is to be practiced with awareness. You may find that the repetition of a mantra, especially when repeated silently, can easily become mechanical. When this happens, try to stay aware of each repetition of each syllable. Chakra Sounds A chakra sound corresponds to each chakra, or energy center, in your body. Chakra Base/Muladhara Sacral/Svadhisthana Solar Plexus/Manipura Heart/Anahata Throat/Vishuddha Brow/Ajna Crown/Sahasrara

Mantra LAM VAM RAM YAM HAM OHM OHM

Musical Note Notes of deep C Note of D Note of E Note of F Note of G Note of A Note of B

Sound Sounding like “larm’ Sounding like “varm” Sounding like “rarm” Sounding like “yarm” Sounding like “harm” Sounding like “AUM” Sounding like “AUM”

During meditation, feel the sound vibration and concentrate on the corresponding chakra. This can bring healing and balance to that energy center of your body.

Cortisol Kickers: Sing! As kids, we sung tons of songs, from The Itsy-Bitsy Spider to whatever was on the radio, with little self-

consciousness. But how often do you sing as an adult, or even hum or whistle? See if you can get more music in your life and express yourself loudly, quietly, publicly or only in the shower. Don’t worry about being on key, just enjoy yourself. Singing can be a

beautiful, fast, cathartic and free stress reliever that just about anyone can enjoy.

“So sing. Sing a Song. La la la la la la la!” Therapeutic Lifestyle Change delivered with Tender Loving Care

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CONFIRMATION Nothing happens without my having invited it. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moon Shine! If you did not desire your present position, you would not

be doing everything possible to maintain it…

148

—Leo Tolstoy

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TLC – Lesson 15

AFFIRMATION I now hold the key to creating my every desire. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

It is not possible to consistently feel positive emotion about something and have it turn out badly – for the way you feel will tell you if

you are allowing your natural Well-Being or not. Once you

understand that the way you feel indicates your level of allowing

or resisting, you now hold the key to creating anything you desire.

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CONTEMPLATION Obesity 1 Metabolic Syndrome may lead to obesity. Obesity means having too much body fat. It is different from being overweight, which basically means weighing too much. Obesity is considered a chronic (long-term) disease, like high blood pressure or diabetes. It has many serious long-term consequences for your health, and it is the second leading cause of preventable deaths in the United States (tobacco is the first). Being overweight or obese increases the risk of heart disease, high blood pressure, stroke, type II diabetes, gallstones, breathing problems, and certain cancers. Reaching and staying at a healthy weight is a long-term challenge for people who are obese. But it also can be a chance to lower the risk of other serious health problems.With the right treatment and motivation, it is possible to lose weight and lower the risk of long-term disease. For most people, overweight and obesity are caused by not having energy balance.Weight is balanced by the amount of energy or calories from food and drinks (this is called energy IN) equaling the energy the body uses for things like breathing, digesting, and being physically active (this is called energy OUT). The same amount of energy IN and energy OUT over time equals weight that stays the same. More IN than OUT over time equals weight gain. More OUT than IN over time equals weight loss. Obesity, however, has many causes. The reasons for the imbalance between calorie intake and consumption vary by individual.Age, sex, genes, psychological makeup, and environmental factors all may contribute. Obesity is an epidemic in the United States and in other developed countries. More than half of Americans are overweight—including at least 1 in 5 children. Nearly one third are obese. Obesity is on the rise in our society because food is abundant and physical activity is optional. Each year,Americans spend billions of dollars on dieting, diet foods, diet books, diet pills, and the like.Another $45 billion is spent on treating diseases associated with obesity.Also, businesses suffer an estimated $20 billion loss in productivity each year from absence due to illness caused by obesity.

Good Morning, Sunshine! I am your Metabolism. I am a complex chemical process in your body's cells that converts fuel from food

into energy. I am a constant and vital process that begins when you are

conceived and ends when you die. If I am sluggish, you blame me when for your weight gain or trouble losing weight. But you can give me a boost by building your muscle mass and eating often throughout the day. 150

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SUPPLEMENTATION Obesity 2 - Nutri-TLC

by CLINIX

Nutri- TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-B capsules supply a combination of most of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine.

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INFORMATION MSG Monosodium Glutamate (MSG) is a concentrated form of sodium that is usually extracted from grains or beets. MSG has long been known as the “magic powder of the East.” MSG is often added to foods because it intensifies flavors and is used in commercially processed foods such as canned soups, sauces, luncheon meats, bottled and dry salad dressings and dips, canned and frozen meats, fowl, and fish. It is the main ingredient in flavor enhancers and is added to hot dogs and many other foods. MSG has long been used in Chinese cooking, and although some people think that they are able to avoid its effects by requesting “no MSG” in their meals, they may be unaware that it is virtually impossible to avoid MSG in Chinese food because it is present in the bean curd and soy sauce and so prevalent in this type of cooking. MSG goes under many names. According to a recent report on the television show 60 Minutes, MSG can be listed in any of the following ways: monosodium glutamate, MSG, hydrolyzed food starch, hydrolyzed plant protein, flavor enhancers, or natural flavors. A food that claims to contain natural flavors, then, can contain MSG without listing it as such. Scientists give MSG to laboratory animals to make the laboratory animals fat MSG’s effects are much more pronounced than in others. After consuming the additive, some people experience one or more symptoms of an “MSG reaction,” including intense headaches, disorientation, or leg swelling. Others may be unaware of any reaction whatsoever although the lack of symptoms does not mean that MSG is not taking its toll. Some people may be aware of weight gain, increased hunger or cravings, and/or water retention after consuming MSG. Others never make the connection between their intense enjoyment of Chinese food or their weight gain following the consumption of many processed or fast foods with the MSG that is so often present. Scientists have documented all of the following reactions to MSG intake: substantial weight gain (2 to 4 pounds in one day), water retention, irritability, tiredness, lack of motivation, strong cravings for carbohydrate-rich foods in general or an intense and repeated desire for the same food that originally contained the MSG (Chinese food for instance). Very few people are aware that MSG is actually given by scientists to laboratory animals for research purposes, to make the laboratory animals fat. MSG appears to affect the hunger and weight control centers of the brain. Many scientists are still trying to clarify the mechanism behind its actions.

mono·so·di·um glu·ta·mate a crystalline salt C5H8NO4Na derived from glutamic acid that is used to enhance the flavor of food and medicinally to reduce ammonia levels in blood and tissues in ammoniacal azotemia (as in hepatic insufficiency) — abbreviation MSG 152

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TLC – Lesson 15

NUTRIZATION Cholesterol Cholesterol is a cousin to the fatty acid family and has a link with fats in your diet. Known as the “silent killer”, atherosclerosis or plaque build-up in the arteries is a result of a high concentration of cholesterol in your blood. Although cholesterol is manufactured by your body, it is a useful agent in cell membrane and nerve fiber construction and acts in the building of some hormones. A problem occurs when the cholesterol that is circulating in your blood sticks to the walls of your arteries. This closes off the blood flow and can lead to a heart attack or stroke. Cholesterol is found in foods that come from animals such as meats and dairy products. Both of these food types are high in saturated fats. Cholesterol is processed in your liver. This process is in part the result of cholesterol taken in through your diet. But heredity has a great influence on how much cholesterol your body actually manufactures for itself. Cholesterol comes in two main classes. Low-density cholesterol often referred to as LDL (low-density lipoproteins) which carries the cholesterol through the bloodstream to deposit it for cell building. The problem that arises is with the excess LDL that gets attached to the artery walls. It closes the arterial opening. High-Density Lipoproteins (HDL) attach to these excess cholesterol deposits and takes them to the liver for remanufacturing or excretion. For these reasons alone, LDL is labeled “bad” cholesterol and HDL as “good” cholesterol. Since saturated fats usually stimulate the production of LDL, a high consumption of saturated fats will raise your overall cholesterol levels and increase your risk of heart disease. Polyunsaturated fats can lower your levels of LDL. Recent research shows that some polyunsaturated fats found in fish oil might provide additional benefits. This oil reduces the chances of blood clotting and lowers your chances of blocked arteries. Monounsaturated oils such as olive oil have recently been discovered to have LDL-lowering properties, which is a plus in lowering high cholesterol.

Myth or Fact? Cholesterol is an alien substance that is dangerous in any amount. Fact: Cholesterol is an essential component in the body. It is found in all the cells of the

body, particularly in the brain and nerve cells. Body cells are continually dying and new

ones being made. Cholesterol is a major building block from which cell walls are made. The

problem occurs when there is too much cholesterol in your blood and clogs the arteries of your

circulatory system.

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INSPIRATION Set Backs 1 “Have I gained a half a pound?” Look, no improvement since yesterday.” “Is this tight or what!” Setbacks I Let me get this out in the open right now.You will experience setbacks - everyone does. The best way to look at setbacks is to see them as challenges and a natural part of your progress. Challenges add meaning to your life and represent opportunities for you to grow. If you can overcome your setbacks and reach your goals despite them, you have shown true strength, character, discipline, and determination.Your ultimate sense of accomplishment will be that much greater. Setbacks II Many people use setbacks to let themselves off the hook. Consciously or unconsciously, they secretly want the opportunity to get out of the hard work of change or to confirm that they weren’t meant to achieve what they set out to do. Don’t be someone who waits for setbacks to occur; by doing so, you are really just using them as excuses to throw in the towel. Using setbacks in this way is a major reason that people return to their old habits and their previous way of life. Don’t give in to it. Don’t give up! Setbacks III Needless to say, it helps to have a sense of humor - especially when you’re trying to improve yourself and your life. Keep a positive attitude.When it comes to maintaining weight loss, a positive attitude is one of the most important traits to possess. At the root of having a positive attitude is the core belief that you are fully capable of doing what it takes to reach your goals and the belief that you’re going to continue doing what it takes through thick and thin. And that means for the rest of your life. Setbacks IV Don’t let setbacks take away from your pride in the progress you’ve made.View these stumbling blocks as life’s way of asking you: “How much do you really want this?” Be prepared to occasionally experience: • • • • •

Muscular soreness Blisters Body aches Colds Flu

• Disappointment • Family commitments • Work commitments • Vacations • Lack of motivation.

HEY THAT’S LIFE! 154

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MOTIVATION Set Backs 2 See yourself completing and accomplishing your goals. See your self-maintaining all of the necessary positive behaviors to insure your well-being. Visualizing yourself reaching your goals will reinforce the need for you to shrug off “bad” days. Maintain a positive attitude and focus on today. Written exercise Write about any times that you encountered setbacks in your life and over came them. Include the approximate dates that these events occurred. Include how you felt when you triumphed over these obstacles. Date:_____________ Setbacks: ________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ Triumph: ________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ Date:_____________ Setbacks: ______________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Triumph:_______________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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ACTIVATION Cycle - Swim - Bounce Cycling causes less wear and tear on the joints and muscles than jogging. People with joint problems, particularly older people can benefit from cycling. Speeds of less than 10 miles per hour are worth very little from an aerobic standpoint, whereas speeds in excess of 20 miles per hour are racing speeds. For the average person, a cycling speed slightly greater than 15 miles per hour is the optimum rate for a good training effect. If you use a stationary bicycle, you’ll put out considerably more effort to get the same benefit as you will with outdoor cycling. The reason is that, when outdoor cycling, you are not only overcoming the resistance of the bicycle, but you are propelling your body weight. In contrast, with indoor cycling you are merely cycling against the resistance in the bicycle. Consequently, the legs tire faster; so, almost invariably, exercise heart rates are higher with outdoor than indoor cycling. Although it’s not impossible to get an adequate aerobic benefit from stationary cycling, it requires more effort and greater resistance than the average person’s legs can handle. In any case, it’s important to use the heart rate monitoring technique. Swimming involves all of the major muscles in the body, and as a result, it gives you more of a total conditioning effect than many other sports. Also, swimmers tend to have fewer problems with injuries than runners because the buoyancy of the water helps reduce excessive pressure on the joints and bones. Swimmers can swim up to 10 miles per day without any great danger of pulling a muscle or harming a joint. This level of exercise would be practically impossible for a runner, who would have to run almost 300 miles per week. If a runner could achieve such distances on a regular basis, he or she could be expected to seriously damage the bone and joint system in the process. Rebounding on a small trampoline just large enough to enable a to be person to run in place, is one of the latest and highly touted exercises. Exercise on the rebounder maybe better than jogging since the rebounder reduces the hard impact on the floor and therefore reduces the incidence of muscle injuries and joint problems. The rebounder provides unusually good conditioning benefits in a very short period of time. For example, it’s been stated that 10 minutes on the small rebounder is roughly the equivalent of running 2 miles.

4 TLC Tip:

Enjoyment before Effort.

After you finish any workout, ask yourself what parts you enjoyed

and what parts you did not. As a rule, the enjoyable aspects of your

workout will get done and the rest will be avoided. By focusing on how

you can make workouts more enjoyable, you can make sure you want to keep going with an exercise regime.

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TLC – Lesson 15

RELAXATION Reflexology When we treat the hands and feet, we are treating the rest of the body through nerve endings and reflex points. There is a special healing modality associated with this, called reflexology. The ancient art of reflexology has been practiced for at least 5,000 years in India, China and Egypt. Reflexology is a therapy that involves applying pressure to certain points, called reflex points, in the hands and feet that correspond to internal organs and systems. The benefits include improved circulation, detoxification of the physical and emotional body, relaxation and healing internal organs. It is easier to treat more acute problems by performing reflexology on the hands, and more chronic problems by performing it on the feet. If you have a headache, for example, it is more useful to work the reflex points on the hands. If you have chronic headaches, however, you should perform reflexology on the feet. Although it is easier for reflexology to be performed by a profession certified reflexologist, or your partner, you can perform reflexology on yourself. Self Reflexology Begin with the following oils. 6-12 drops peppermint essential oil 4 drops tea tree essential oil 2 tablespoons pure vegetable oil Blend essential oils and mix with vegetable oil. As you massage your feet with the oils, place your thumb between the bones leading to your big toe and the second toe. Slide up between the bones until you find the point that may be sensitive just before the bones join. This point is your liver point. Press deeply between the bones into this area and slowly breathe out, slow and long. Now use circular motions, especially around each cuticle and nail bed. Use your thumb on the bottom of your foot, holding and supporting it with both hands. Let both thumbs glide up your foot through the center until you can locate a point in the middle just below the pad of your joint of the big toe. This is your kidney point. Again press deeply and breathe out, slow and long. This flow of breath is used to increase your energy, and the peppermint oil has the proper of stimulating blood flow and decreasing any muscle cramping and/or spasm. Repeat on the other foot.

Cortisol Kickers: Give yourself a Pedicure Give yourself a pedicure. Be sure to trim your toenails, slough off the dead, dry skin and moisturize. Your feet are your body’s foundation. Pamper your feet

and pamper your entire body.

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TLC – Lesson 15

CONFIRMATION I now hold the key to creating my every desire. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Our thought is the key which unlocks the doors of the universe…

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–Samuel M. Crothess

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TLC – Lesson 16

AFFIRMATION All-That-Is…is benefiting from my existence. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

No matter what has caused your unique point of view to come about – it has come about. You do exist; you are thinking; you are

perceiving; you are asking – and you are being answered.

And All-That-Is is benefiting from your existence and from your

point of view.

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TLC – Lesson 16

CONTEMPLATION Headaches 1 Metabolic Syndrome can cause headaches. There are different types of headaches. Tension headaches are the most common headache. As many as 90% of adults have tension headaches; affecting more women than men. Migraine headaches are the second most common. An estimated 28 million people in the United States have migraine headaches. Migraines often go undiagnosed or are misdiagnosed as tension or sinus headaches. Cluster headaches are a rare but important type headache, affecting mainly men. "Cluster" refers to the tendency of these headaches to occur periodically, with active periods interrupted by spontaneous remissions. Along with the different types of headaches, there are many causes; several of which are lifestyle or environmental factors. Excessive Weight Widening waistlines may increase the chances of frequent, painful headaches. A new study shows that chronic daily headaches are more common among those who are obese. In a survey of over 143,000 participants, researchers learned that a third (33%) of those who were obese missed more than four days of work in a year because of severe headaches, compared 26% of those who were of normal weight. Obese people were also more likely to have severe pain. Smoking Smoking and second hand smoke is a major trigger for many headaches, particularly migraines and cluster headaches. Studies have shown that abstinence from smoking nearly eliminated headaches in some sufferers of chronic daily headache. Smoking increases carbon dioxide, decreases oxygen delivery to the brain, and may actually be directly toxic to the brain in some instances. Poor Nutrition The connection between headaches and food is limited since a headache may not develop until the day following the ingestion of the offending food. Often food, or lack of food, can be a trigger to a headache. Common culprits are coffee, chocolate, and alcohol (especially red wine). Since many beverages, like coffee and tea, as well as over-the-counter pain relievers have caffeine, health professionals recommend moderation in beverage choices.Although there is little scientific consensus, there is a possible role of artificial sweeteners and MSG in bringing on a headache.

Good Morning, Sunshine! I am your Head. I am the region of the body consisting of the skull, its contents, and related

structures. I house your brain and the uppermost portion of the spinal cord with

their coverings (meninges), blood vessels, and the important cranial nerves, as

well as the cerebrospinal fluid system. I have two principal parts: the cranium

and the face. The skin, hair, and subcutaneous tissues over the top of the skull

are collectively known as my scalp. 160

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TLC – Lesson 16

SUPPLEMENTATION Headaches 2 - Nutri-Inflamatioon

by CLINIX

Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-B capsules supply a combination of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine.

by CLINIX Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 16

INFORMATION Carbo-craving Triggers Carbo-craving Triggers • Antacid pills and liquids (over the counter) • Anti-inflammatory drugs (including aspirin, acetaminophen, ibuprofen, etc) • Anti-hypertensive drugs • Beta Blockers • Birth Control Pills • Lipid-lowering drugs • Cold and allergy lozenges, cough drops and syrups (over the counter) • Corticosterol (Cortisones) • Diuretics • Synthetic Female hormones • Insulin replacement therapy and/or blood sugar regulators • Stool softeners • Vasodilators Aspirin, used for reducing coronary risk, is typically prescribed at dosages so low that they may or may not cause a significant insulin response. Never stop or reduce prescribed or recommended medications or remedies because of concerns regarding your insulin levels, your cravings, or your weight. Your physician must guide you in all of these matters. Self-prescribing is clearly not the intent of this chart.

trigger mechanism something (as a specific act or stimulus) that in interaction with the body constitutes a physiological trigger; especially one by which an attack (as of disease or referred pain) is precipitated 162

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TLC – Lesson 16

NUTRIZATION Fat Fats are referred to as lipids and fats can be found in solid or liquid form. Fats are the most highly concentrated source of energy. Fats have nine calories per gram. It’s easy to see why foods high in fat are also high in calories. Fats act as the storage substance for excess calories that you consume. This applies not only to fats but also the excess carbohydrates and proteins. Fat is an essential ingredient in maintaining healthy skin and hair, in addition to acting as a carrying agent in the transportation of the fat-soluble vitamins. Fats in our diet provide us with essential fatty acids responsible for many bodily functions. Fats also help in the regulation of cholesterol in your blood. In addition, fats provide satiety because they increase the time needed to empty food from your stomach. Excessive fat intake is a major factor in obesity, high blood pressure, coronary heart disease, and colon cancer, and has been linked to a number of other disorders as well. Fats are composed of building blocks called fatty acids. Saturated fatty acids are found primarily in animal products, including dairy items, such as whole milk, cream, cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can see in beef and pork is composed of saturated fat. Some vegetable products including coconut oil, palm kernel oil, and vegetable shortening are also high in saturates. The liver uses saturated fats to manufacture cholesterol. Excessive dietary intake of saturated fats can significantly raise the blood cholesterol level of bad low-density lipoproteins (LDLs). Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturates. Unlike the saturated fats, polyunsaturates may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturates also have a tendency to reduce your good high-density lipoproteins (HDLs). Seed oils are good for cooking. Monounsaturated fatty acids are found mostly in vegetable and nut oils such as olive, peanut, and canola. These fats appear to reduce blood levels of LDLs without affecting HDLs in any way. However, this positive impact upon LDL cholesterol is relatively modest. Olive oils are great at room temperature but not as good for cooking. Hydrogenation makes unsaturated fats more saturated. This process is done to preserve the shelf life of unsaturated fats and is no better for you than saturated fats. Hydrogenated unsaturated fats become harder. Such is the case with margarines and shortenings that are solid at room temperature.Another common term for hydrogenated fat is rancid fat.

Myth or Fact? All fats are bad. Fact: There’s a general rule for knowing which fats are okay and which ones

are not okay. If it is solid at room temperature, like butter, margarine, or

shortening, it’s bad news. Good fats include safflower oil, sesame oil, grapeseed

oil, flax seed oil, olive oil and the fat in avocados. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 16

INSPIRATION Change 1 How do people CHANGE eating habits? How do people CHANGE unhealthy eating habits? How do people CHANGE twenty year old, lethal eating habits? How do people CHANGE at all? Change People change eating patterns for reasons. People change because they decide to change. When the overweight have reasons, they changes. Change Why do some people lose weight after a heart attack or stroke? THEY DECIDE TO! Why do some people lose weight with hypnosis? THEY DECIDE TO! Why do some people lose weight with liquid diets? THEY DECIDE TO! Why do some people lose weight with protein diets? THEY DECIDE TO! Why do some people finally take control of their diet? THEY DECIDE TO! YOU WILL CONTROL YOUR FOOD & YOUR WEIGHT WHEN YOU DECIDE TO! The steps of change: 1. DECIDE YOUR EATING HABITS MUST CHANGE. 2. DECIDE YOU MUST CHANGE THEM. 3. DECIDE YOU CAN CHANGE THEM.

If it ain’t changing, it’s dead!

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TLC – Lesson 16

MOTIVATION Change 2 If I can - I must! If I must - I can! If I can - I will! • What exactly about your eating habits MUST CHANGE? 1.

2.

• List 2 reasons why your diet MUST CHANGE? 1.

2.

• List 2 reasons why only YOU CAN CHANGE your eating and diet? 1.

2.

• Identify 2 REWARDS for changing your diet? 1.

2.

Know now this time, you can this time, you must

this time, you will.

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TLC – Lesson 16

ACTIVATION Exercising Frequency Frequency refers to the number of exercise sessions per week included in the program. The frequency of exercise depends on the duration and intensity of the exercise session. Lower intensity exercise done for shorter periods of time can warrant more sessions per week. To improve both cardiorespiratory fitness and maintain body-fat at near optimum levels, a person should exercise at least three days a week with no more than two days between sessions. The American College of Sports Medicine recommends three to five days a week for most aerobic programs. Duration Duration refers to the number of minutes of exercise during the conditioning period. The conditioning period, inclusive of the warm-up and cool-down, may vary from 20 to 60 minutes to gain significant cardiorespiratory benefits. The duration required to achieve cardiorespiratory benefits is dependent upon exercise intensity. The conditioning response to an exercise program is the result of the product of the intensity and duration of exercise (total energy expenditure). Intensity Intensity refers to the speed or workload (resistance) of exercise. Intensity is probably the most important and most involved determinant of the program. Lower intensities are advised for beginners. Exercise intensities as high as 75 to 85 percent of maximal oxygen consumption and heart rate reserve may be more appropriate for those who are apparently healthy and in the higher fitness classifications. The talk-test method Another means of evaluating intensity of exercise is the talk test. Breathe comfortably and rhythmically throughout all phases of a workout to ensure a safe and comfortable level of exercise, especially for those just beginning an exercise program. If when you speak you are well understood, exercise harder. If when you speak, you are not well understood, slow down.

4 TLC Tip:

Commit for Thirty Days

Make a commitment to workout every day (even just for 20 minutes) for one

month. This will solidify the exercise habit. By making a commitment, you also take pressure off yourself in the first week back of deciding whether to go.

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TLC – Lesson 16

RELAXATION Nutrition What you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep, called sleepers. Sleepers are tryptophan-containing foods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter that slows down your brain so you can sleep. These are foods high in the sleep-inducing amino acid tryptophan: • Dairy products: cottage cheese, cheese, milk • Soy products: soy milk, tofu, soybean nuts • Seafood • Meats • Poultry • Whole grains • Beans • Rice • Hummus • Lentils • Hazelnuts, Peanuts • Eggs • Sesame seeds, sunflower seeds Lighter meals are more likely to give you a restful night’s sleep. High-fat meals and large servings prolong the work your digestive system needs to do, and all the gas production and rumblings may keep you awake. Some people find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you suffer from heartburn. Going to bed with a full stomach does not, for most people, promote a restful night’s sleep. While you may fall asleep faster, all the intestinal work required to digest a big meal is likely to cause frequent waking and a poorer quality of sleep. Eat your evening meal early. Heed the sleep wisdom:“Don’t dine after nine.” Magnesium Foods high in magnesium can relax your nerves and muscles, build and strengthen bones and keep your blood circulating smoothly. If you are experiencing muscle weakness or spasm, increased heart rate, headaches, imbalanced blood sugar levels and elevated blood pressure; take magnesium to calm you down and keep you healthy. Excellent sources of magnesium include Swiss chard and spinach, salmon and halibut, sunflower and sesame seeds, as well as black and navy beans. Avoid overcooking to minimize loss of magnesium.

Cortisol Kickers: Eat a Balanced Breakfast Breakfast is known as ‘the most important meal of the day’ for a very good

reason. A healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without

it, you will be less resilient, both physically and mentally. Be sure to have plenty

of protein and fruit, not just caffeine and empty calories! Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 16

CONFIRMATION All-That-Is…is benefiting from my existence. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Let no man imagine that he has not influence. Whoever he may be, and wherever he may be placed, the man who

thinks becomes a light and a power…

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– Henry George

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TLC – Lesson 17

AFFIRMATION Whatever I can imagine, the universe can deliver. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

If you have the ability to imagine it, or even to think about

it, this Universe has the ability and the resources

to deliver it fully unto you, for it is like a well-

stocked kitchen with every ingredient imaginable at

your disposal.

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TLC – Lesson 17

CONTEMPLATION Stress 1 Metabolic Syndrome may be caused by stress. We all have stress sometimes. For some people, it happens before having to speak in public. For other people, it might be before a first date.What causes stress for you may not be stressful for someone else. Sometimes stress is helpful – it can encourage you to meet a deadline or get things done. But long-term stress can increase the risk of diseases such as depression, heart disease and a variety of other problems. Stress management can be complicated and confusing because there are different types of stress: acute stress, episodic acute stress, and chronic stress. Each has its own characteristics, symptoms, duration, and treatment approaches. Acute Stress is the most common form of stress. It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future.Acute stress is thrilling and exciting in small doses, but too much can be exhausting. Episodic Acute Stress is acute stress experienced frequently. Sufferers of episodic acute stress tend to take on too much, have too many irons in the fire, and cannot organize the slew of self-inflicted demands and pressures clamoring for their attention. Often, lifestyle and personality issues are so ingrained and habitual with these individuals that they see nothing wrong with the way they conduct their lives. Chronic Stress is the grinding stress that wears people away day after day, year after year. Chronic stress destroys bodies, minds and lives. It wreaks havoc through long-term attrition. Chronic stress comes when a person never sees a way out of a miserable situation. It is the stress of unrelenting demands and pressures for seemingly interminable periods of time.With no hope, the individual gives up searching for solutions. The worst aspect of chronic stress is that people get used to it. They forget it's there. People are immediately aware of acute stress because it is new; but they ignore chronic stress because it is old, familiar, and sometimes, almost comfortable. Chronic stress kills through suicide, violence, heart attack, stroke, and, perhaps, even cancer. People wear down to a final, fatal breakdown. Because physical and mental resources are depleted through long-term attrition, the symptoms of chronic stress are difficult to treat and may require extended medical as well as behavioral treatment and stress management.

Good Morning, Sunshine! I am your Adrenal Glands. We are a pair of small, triangular-shaped endocrine glands located on the top of

each kidney. Our job is to help your body to deal with stress. In fact, your resiliency, energy, endurance and your very life all depend on us.

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TLC – Lesson 17

SUPPLEMENTATION Stress 2 - Nutri-Stress

by CLINIX

Nutri-Stress is specifically designed to help with adaptation to stress and optimization of adrenal gland health. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-Meal is a fortified medical food designed for nutritional support of individuals affected by metabolic Syndrome. Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stress hormone production which then creates energy. Nutri-B capsules supply a combination of most of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to:

by CLINIX

• Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels

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TLC – Lesson 17

INFORMATION Juicing Fruits and vegetables are excellent sources of a wide range of vitamins, minerals, and other nutrients, including phytochemicals - compounds that have been shown to combat cancer. Plants appear to produce particular phytochemicals that work against cancer in particular ways, it is suggested that a rich assortment of fruits and vegetables be included in the diet. It is also recommended that you consume two glasses of fresh juice a day for health maintenance. Juicing is an excellent means of adding fruits and vegetables to your diet. Since juice contains the whole fruit or vegetable - except for the fiber, which is the indigestible part of the plant, it contains virtually all of the plants’ health-promoting components. Because fresh juices are made from raw fruits and vegetables, all of the components remain intact. Vitamin C and other water-soluble vitamins can be damaged by over-processing or overcooking. Enzymes, which are proteins needed for digestion and other important functions can also be damaged by cooking. Fresh juice, however, provides all of the plants’ healthful ingredients in a form that is easy to digest and absorb. It has been estimated that fruit and vegetable juices can be assimilated in twenty to thirty minutes. The Basics of Juice Fasting In the morning and for lunch juice fruits and vegetables. In the afternoon and evening juice veggies.When you create your own juices, there are four main fruits and vegetables that should usually form the base of each juice. These include: carrots, apples, celery, and tomatoes Suggested Juicing Recipes BREAKFAST JUICES

LUNCH JUICES

DINNER JUICES

Drink 1 1/2 small lemon or lime, peeled 1 cup berries 3 oranges, peeled 1 scoop Green Superfood (optional)

Drink 1 1 beet 2 carrots 2 celery stalks 1/2 sweet potato (uncooked)

Drink 1 1/4 - 1/2 cabbage 2 stalks celery 1/2 cucumber

Drink 2 1 handful of parsley 1 tomato 1 cucumber 2 celery stalks 1 garlic clove (optional)

Drink 2 4 med. Tomatoes 2 celery stalks 1/2 cucumber 1 handful alfalfa sprouts or broccoli sprouts 1 garlic clove (optional)

Drink 2 1/2 cantaloupe 1 cup berries Drink 3 1 pink grapefruit, peeled 1/2 small lemon or lime, peeled 1 apple 1 scoop Green Superfood (optional)

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Drink 3 2 celery stalks 4 carrots 1 handful of parsley 1 garlic clove

Drink 3 4 carrots 1 handful of dandelion greens or root

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TLC – Lesson 17

NUTRIZATION Digestion and Metabolism Digestion encompasses the entire process from the time food is eaten until it is finally absorbed by the intestinal cells and sent on its way to the liver for metabolism. The most important aspect of digestion is the breakdown of proteins, fats, and carbohydrates into successively smaller units. An integral part of the digestive process is the mixing and the churning that occurs in the stomach. This mixing finally culminates in the gradual emptying of material from the stomach into the small intestine. Liquids empty from the stomach within minutes, solids empty much more slowly. The time that it takes for half of the stomach’s solid contents to empty is somewhere between thirty and sixty minutes. Smaller solid particles empty before larger ones in a very orderly, sequential fashion. The last solids to empty are fiber or indigestible solids, such as those found in leafy vegetables. The more slowly the stomach empties the more slowly the blood sugar rises, and thus the insulin peaks more slowly. Stomach emptying can be delayed by many external factors, including the types of foods eaten.A meal containing a large amount of fat can significantly delay stomach emptying, as can the drinking of large amounts of alcohol prior to, or with, the meal.While this may lower somewhat the glycemic result, slow or delayed stomach emptying can lead to the reflux of acidic stomach contents into the lower esophagus, causing heartburn. Metabolism To metabolize essentially means “to change,” and it entails the many processes that transform the nutrients in food to chemical substances that can be used by our bodies. The entire process is obviously quite complex. Metabolic rates often vary from person to person. This means that weight gain or loss for two people on the identical diet can vary considerably. Although the process is complex, you should know that the liver plays the central role in the metabolism of foods, including alcohol, and in the metabolism of the majority of medications. So it’s easy to see the importance of the liver in our nutritional wellbeing. It behooves us all to take very good care of our liver because medical science cannot duplicate its functions.A dirty liver promotes weight gain. A very dirty liver promotes death.

Myth or Fact? As we age, our metabolism slows and we can’t do anything about it. Fact: The resting metabolic rate of most people goes down by 2 to 3 percent with

each decade once we reach our thirties, a direct result of the loss of muscle mass that

often accompanies aging. Luckily, we can prevent this loss with regular strength-

training exercises, which are designed to build or preserve muscle.

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TLC – Lesson 17

INSPIRATION Excuses 1 “I don’t have the time” “I don’t like to sweat” “The rest of my family would never eat that?” “Then I’d have to shower before I go to work.” “My shins hurt when I do that.” “I have asthma.” “I get a rash when I do that?” “Then what do I do with all those sweaty clothes?” “I’ll start the first of the year.” Excusing Excuses So many people just want to talk about changing. But when it comes right down to doing the hard work or making the tough decisions, they prefer to offer an excuse why they must continue living their lives just as they are. Don’t be a victim of your own excuses. If you have excuses, you’re not ready, plain and simple. If you are afflicted with “chronic excuse syndrome” there’s still hope. You must first recognize that you are using excuses to hold on to the life you currently have. You must fully understand the consequences negatively affects you, you must understand it negatively affects others in your life. Accept that you’ve been avoiding these issues.

When you are no longer satisfied defending your choices through excuses, and are willing to take responsibility for all of your choices - past, present, and future -

you’re ready to Get with the Program.

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TLC – Lesson 17

MOTIVATION Excuses 2 Chronic Excuse Syndrome Write down some of the excuses that you have used in the past for not doing something that would have improved your life. Place a check mark next to any that you have used in the past thirty days. Upon review and reflection, circle those that you now feel are without genuine merit and which ended up holding you back from something you really wanted to accomplish.

Excuse: _________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________

Excuse: _________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________

Excuse: _________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________ _______________________________________________________________________________________

Excuse:________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

Excuse:________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________

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TLC – Lesson 17

ACTIVATION Weight Training Chest • Dumbbell bench press • Dumbbell flies

• Incline dumbbell press • Barbell bench press

Shoulders • Seated dumbbell press • Side raise

• Standing barbell press • Bent-over raises

Back • Wide-grip pull downs • Reverse-grip pull downs

• One-arm dumbbell rows • Dumbbell pullovers

Triceps • Dumbbell extensions • Bench dips

• Close-grip pushdowns • Lying dumbbell extensions

Biceps • Incline dumbbell curls • Standing barbell curls

• Seated dumbbell curls • Hammer curls

Quadriceps • Leg extensions • Barbell squats

• Leg press • Dumbbell squats

Hamstrings • Dumbbell lunges • Lying leg curls

• Standing leg curls • Straight-leg deadlifts

Calves • Seated calf raises • One-leg calf raises

• Standing calf raises • Angled calf raises

Abdominal • Floor crunches • Twist crunches

• Decline sit-ups • Bent-knee leg raises

• Weight train intensely for no more than three times per week. Perform aerobic exercise first thing in the morning on an empty stomach three times per week. • Alternate training the major muscles of the upper and lower body. • Perform two exercises for each major muscle group of the upper body. Perform two exercises for the lower body quadriceps. Train the abdominal muscles everyday. • On all lifts use a cadence of two seconds to lower the weight and one second to lift it and hold in the top and bottom positions for a count of one. • For each muscle group rest for one minute between the sets.Wait two minutes before moving on to your next muscle group. • Maximize intensity and push yourself to reach higher levels every week. • Always plan your training beforehand. Plan what time you re going to exercise, which particular exercises you’ll be doing, how much weight you’ll be lifting, and how long it will take you to complete the session. Also keep accurate records.

4 TLC Tip:

Measure Fitness

Weight isn’t always the best number to track. Increase in muscle can offset

decreases in fat so the scale doesn’t change even if your body is.

But fitness improvements are a great way to stay motivated. Recording simple

numbers such as the number of bench presses or the increasing pounds you can lift help you see that the exercise is making you stronger.

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TLC – Lesson 17

RELAXATION Stress Reduction Bath Bathing has wonderful medicinal and spiritual values. Of all the spa treatments that have been passed down from ancient cultures, the bath is the easiest to achieve, and one the most effective. Bathing has been significant not only in great healing traditions throughout the ages, but in religious and mystical ceremonies in ancient Egypt, Rome and Greece, and all major religions. Hot springs throughout Asia have been used for centuries for both spiritual cleansing and medicinal treatments. Bathing Stress Stress puts a tremendous strain on both the nervous system and the immune system, and can produce a state of mental and physical exhaustion. As the aromatic fumes of the essential oils envelop you, they will help to strengthen and revive your nervous system. At the same time, they will relax your body and soothe away your anxieties. 6 drops basil essential oil 6 drops rosemary essential oil 6 drops chamomile essential oil Bath on the Run Most days, however, we don’t have time for a long, luxurious bath. But we can turn our precious few showering minutes into a spa experience that will help to make the rest of the day go more smoothly. Put a few drops of your favorite essential oil on the bottom of the tub and close the drain as if you are going to take a bath. Then run the shower. You’ll benefit from the oil in two ways, you’ll breathe them in, and they will be absorbed through your feet. Place some sea salts in the shower too for detoxification through your feet. Before jumping in the shower, you may want to do a quick scrub by rubbing your body with jojoba or even vegetable oil and sea salt. As you stand under the water, envision white light showering through your body and cleansing you at every level: body, mind and spirit – and removing all your tensions. Visualize achieving your goals for the day – for the year, for your life – as your mind relaxes and you breathe in the scents of whatever oil you have chosen.

Cortisol Kickers: Take a Day Take a full day (a day that you have off from work) and stay in your jammies. Relax, stay comfortable, and do what you want. It’ll feel like a mini-vacation

and you won’t even have to leave the house!

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CONFIRMATION Whatever I can imagine, the universe can deliver. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! The world of reality has its limits; the world of imagination is boundless…

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– Jean J. Rousseau

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TLC – Lesson 18

AFFIRMATION To receive what I want, I must not push against the unwanted. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

This is an expanding Universe, and all things must be allowed. In other words, for you to understand and

experience what you desire, you must understand

that which you do not desire. For in order to be able

to choose and focus, both must be present and understood.

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TLC – Lesson 18

CONTEMPLATION Cancer 1 Metabolic Syndrome may lead to cancer. Several types of cancer are associated with being overweight. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at greater risk for developing cancer of the colon, rectum, and prostate. For some types of cancer, such as colon or breast, it is not clear whether the increased risk is due to the extra weight or to a high-fat and high-calorie diet. Cancer begins in your cells, which are the building blocks of your body. Normally, your body forms new cells as you need them, replacing old cells that die. Sometimes this process goes wrong. New cells grow even when you don't need them, and old cells don't die when they should. These extra cells can form a mass called a tumor. Tumors can be benign or malignant. Benign tumors aren't cancer while malignant ones are. Most cancers are named for where they start. For example, lung cancer starts in the lung, and breast cancer starts in the breast. The spread of cancer from one part of the body to another is called metastasis. Symptoms and treatment depend on the cancer type and how advanced it is. Treatment plans may include surgery, radiation and/or chemotherapy. There are actions you can take to help reduce the risk of cancer: Don't use tobacco. All types of tobacco put you on a collision course with cancer.Avoiding tobacco in any form significantly reduces your risk of several cancers, including: Lung, Esophagus, Larynx, Mouth, Bladder, Kidney, Pancreas, Cervix and Stomach as well as Acute Myeloid Leukemia. Even if you don't smoke, reduce your exposure to secondhand smoke. Each year, about 3,000 nonsmokers die of lung cancer caused by secondhand smoke. Eat a variety of healthy foods. Though making healthy selections at the grocery store and at mealtime can't guarantee you won't get cancer, it may help reduce your risk.About 30 percent of cancers are related to issues of nutrition, including obesity. Try to be physically active for 30 minutes or more on most days of the week.Your exercise sessions can include such low-key activities such as brisk walking, raking the yard or even ballroom dancing. Safe exercise programs are available for just about everyone.

Good Morning, Sunshine! I am your Body’s Cells. I am a cell, one of 60 trillion in your body. We are as different in form and function and we come in all

shapes and sizes. We also form a communication system. Hormones are part of the communication system, acting as messengers. For example: if your blood sugar starts rising, your pancreas steps up production of insulin.

Cancer cells are different to normal cells in several ways. They are not

specialized, but stay immature. They don’t die off. They just keep reproducing and they don’t communicate with other cells for proper bodily function. They don’t stick together in one place, but rather, move to other organs. 180

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TLC – Lesson 18

SUPPLEMENTATION Cancer 2 - Nutri-E

by CLINIX

Nutri-E aids in the production of red blood cells and promotes a healthy circulatory systems. Nutri-C chewable tablets contain vitamin C in a pleasant-tasting, chewable form that provides 250 mg of vitamin C per tablet, the equivalent of 4 oranges. Great Orange Blast flavor—kid-tested and approved! Terrific for kids and adults who would rather not swallow tablets/capsules. Contains the natural sweetener, xylitol, known to prevent tooth decay. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-B capsules supply a combination of most of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine.

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TLC – Lesson 18

INFORMATION Additives Additives are placed in foods for a number of reasons: to lengthen shelf life; to make a food more appealing by enhancing color, texture, or taste; to facilitate food preparation; or to otherwise make the product more marketable. Certain additives, like sugar, are derived from natural sources. Other additives, like aspartame (NutraSweet), are made synthetically. CONSUMPTION Although many additives are used in very small amounts, it has been estimated that the average American consumes about 5 pounds of additives per year. If you include sugar the food-processing industry’s most used additive the number jumps to 135 pounds a year.Anyone whose diet is high in processed products clearly consumes a significant amount of additives and artificial ingredients. VALUE At their best, additives and artificial ingredients simply add little or no nutritional value to a food product.At their worst, additives pose a threat to your health. The history of additive use includes a number of products that were once deemed safe but later were banned or allowed to be used only if accompanied by warnings. The artificial sweeteners cyclamate and saccharin are just two examples of such products. Other additives, like monosodium glutamate (MSG) and aspartame, are used without warnings, but have been known to cause problems ranging from headaches and diarrhea to confusion, memory loss, and seizures Sugar Substitutes SUGAR SUBSTITUTES may “fool” the body calorie-wise but they cannot deceive the body’s insulin response. Though they are short on calories they can, nevertheless, cause an excess release of insulin and the cravings and weight gain that usually follow. The rule of thumb is this: if it tastes sweet, your body thinks it is getting sugar. If your body thinks that it is getting sugar, your body releases insulin, and if you are prone to releasing too much insulin, then anything that tastes sweet, no matter how “low-calorie” it is, can lead to increased cravings and weight gain

as·par·tame • \as-pUr-ta¯ m\ a crystalline dipeptide ester C14H18N2O5 that is synthesized from the amino acids phenylalanine and aspartic acid and is used as a low-calorie sweetener 182

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TLC – Lesson 18

NUTRIZATION Fiber Fiber: There are many good things to say about a high fiber diet. Various studies have shown that an increase in fiber can help prevent constipation and other colon problems, including irritable bowel syndrome. A high level of dietary fiber may lower the risk of colon cancer. The fiber pectin in oatmeal and fruit may lower cholesterol. Fiber aids in blood sugar control preventing obesity and weight gain. The refining process has removed much of the natural fiber from most foods. The American diet is lacking fiber. FOOD GRAINS Oat Bran All-Bran Oat bran muffin Oatmeal Rye bread Whole wheat bread DRIED BEANS & PEAS Black-eyed peas Kidney beans Pinto beans Navy beans Lentils Split peas VEGETABLES Peas Corn Sweet potato Zucchini Cauliflower Broccoli FRUIT Prunes Pear Apple Banana Orange

SERVING

SOLUBLE FIBER (g)

1/3 cup dry 1/3 cup 1 3/4 cup cooked 2 slices 2 slices

2.0 1.7 1.6 1.4 0.6 0.5

1/2 1/2 1/2 1/2 1/2 1/2

cup, cooked cup, cooked cup, cooked cup, cooked cup, cooked cup, cooked

3.7 2.5 2.3 2.3 1.7 1.7

1/2 cup, canned 1/2 cup, cooked 1 Baked 1/2 cup, cooked 1/2 cup, cooked 1/2 cup, cooked

2.7 1.7 1.3 1.3 1.3 0.9

4 4 4 4 4

1.9 1.1 0.9 0.8 0.7

Myth or Fact? The only reason to eat fiber is for constipation. Fact: Fiber has a number of roles in the body besides promoting regularity and general

health. It combats obesity and lowers the risk of developing high blood pressure, diabetes,

stroke and some types of cancer. A high-fiber diet also lowers the risk of heart disease by

about 30 percent compared to a low-fiber diet. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 18

INSPIRATION Difficult Situations 1 There will be stressful times. There will be difficult times. There will be times that catch you by surprise. These are the times that try men’s soul. Predict • Plan • Prepare Holidays, parties, social gatherings are a time of particular difficulty with food.Whether it’s Thanksgiving, Christmas or your birthday, there will be high-calorie food and drinks. Unfortunately, it usually isn’t celery and Perrier. It’s tough to say no to prime rib, cake or a favorite wine. The good news is that feasts are predictable.You know your festivities, you know your family, and you can simply say “NO”. Think ahead. Thanksgiving could be a 6,000-calorie bash. PREDICT and PLAN which calories. Simply say “NO”. Predict • Plan • Prepare Plan ahead, predict smaller portions and eliminate some foods. Newfound self-confidence may even suggest a change in the traditional menu - birthday salad with candles? Remember you need not suffer in silence.You live in a social environment. Ask some allies for help and avoid the bingers. An ounce of prevention is worth a pound of cure.What will be your tough times? Be aware that holidays, parties, social activities, big meals, bowling alleys, card games, lonely evenings and work environments can be difficult. PREDICT PR E D I C T AND PLAN P R E D I C T, PLAN AND PRE PARE

Rehearse the Problem Rehearse the Resolve

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TLC – Lesson 18

MOTIVATION Difficult Situations 2 My resolve is my power My test is my strength My control is my destiny List 2 potential difficult situations when cravings or binging could occur. 1.

2.

For each situation, list 2 different ways to handle the urge. 1. 2. 1. 2. Make a list of 10 possible coping techniques and tools. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

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TLC – Lesson 18

ACTIVATION Circuit Training Circuit Training is an excellent system for beginners aspiring to improve general fitness. The main objective is to complete all “stations” in the circuit.

Twelve cardio stations alternate with twelve lifting stations that produce cardio benefits as well as fat burning calories, while creating fat burning muscle. You perform each exercise in succession, attempting always to increase intensity.

A Circuit Training System is a good, sound program from the perspective of achieving general fitness, but should be altered in order to accommodate your own weaknesses and/or goals.

The circuit may be repeated for as many sets as desired, either by resting between sets at each station, or by going through the circuit non-stop several times. Naturally, the amount of resistance used at each station will vary depending on individual differences in strength and stamina.

Each station is done in sequence to involve body areas that are not related to each other, a practice designed to avoid fatigue in any given muscle or muscle group hampering your efforts to derive maximal overload.

STATLC CIRCUIT TRAINING Isometric Contraction to Maximize Muscle Strength and Ligament Stability

DYNAMIC CIRCUIT TRAINING Isotonic Contraction to Maximize Muscle Endurance and Cardiovascular Conditioning

4 TLC Tip:

Schedule during quiet hours.

Don’t put exercise time in a place where it will easily be pushed aside

by something more pressing. Right after work or first thing in the morning are often good places to put it. Lunch-hour workouts might be too easy to skip if work demands start mounting.

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TLC – Lesson 18

RELAXATION Color Therapy Color therapy uses colors for their healing abilities in treating emotional and physical disturbances. Color therapy is based on the premise that different colors evoke different responses in people. For example, some colors are considered to be stimulating, whereas others may be soothing. Different colors are associated with different chakras, or energy centers of the body. RED stimulates brain wave activity, increases heart rate, respirations and blood pressure, excites sexual glands. It energizes the first chakra (coccyx). ORANGE is the color of joy and wisdom. It affects the second chakra (sacral). It gives an energy, stimulates appetite and it is a good color for illnesses of the colon and digestion. YELLOW is the solar plexus chakra. It energizes, relieves depression, improves memory, stimulates appetite and helps in digestive problems. GREEN affects the heart chakra. Green is soothing, relaxing mentally as well as physically, and helps those suffering from depression, anxiety and nervousness. It is a good color for cardiac conditions, high blood pressure and ulcers. BLUE is the color for the throat chakra. It is a good color in respiratory illness or throat infections. Blue is calming and cooling to our system and a good color to counteract hypertension. INDIGO is the color for healing of the brow chakra. It is a good color for sinusitis, immunity problems, and all face problems. VIOLET is the color of the crown chakra. It is cleansing, strengthening, and awakening, and provides a peaceful environment. It affects the skeletal system of the body. It is a good color for improving immunity, cancerous conditions, and arthritis. It also purifies the system and is an excellent color for headaches and migraines. The Color of Relaxation This technique can be used to focus the mind, and turn your attention inward to find deep relaxation. Sit with your eyes closed, and be aware of any color that comes into your mind: it may be any color of the rainbow. You may actually see the color in your mind’s eye or you may just think the color. See or think or imagine the color….Then slowly and gradually allow that color to change to a blue or green color, allowing it to fill the whole of your mind’s eye and replacing all other colors. Continue to allow other colors to enter your mind, replacing the previous colors. You will find a feeling of relaxation growing as the new color builds in your mind. Now take one of the colors that felt most relaxing to you. As you inhale, let this color permeate your whole being. Imagine all parts of your body, all organs, and all cells being filled with this color. As the color fills your being, feel deeper relaxation. Feel the color restoring, healing and nurturing you.

Cortisol Kickers: Get Creative! Getting in touch with your creative side may have been easy for you during

childhood, but if you’ve lost touch with your penchant for drawing, it’s not too

late to pick it up again! You can use the benefits of art to express your creative

side and drawing skills to reduce stress and get in touch with your feelings. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 18

CONFIRMATION To receive what I want, I must not push against the unwanted. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! Destiny is not a matter of chance; it is a matter of choice; it

is not a thing to be waited for, it is a thing to be achieved…

—William J. Bryan

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TLC – Lesson 19

AFFIRMATION The most powerful law in the universe Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

Every thought vibrates, every thought radiates a signal,

and every thought attracts a matching signal

back. We call that process the Law of

Attraction. The Law of Attraction says: That

which is like unto itself is drawn.

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TLC – Lesson 19

CONTEMPLATION Diabetes 1 Metabolic Syndrome may lead to diabetes. Diabetes is a disorder of metabolism—the way our bodies use digested food for growth and energy. Most of the food we eat is broken down into glucose, the form of sugar in the blood. Glucose is the main source of fuel for the body. After digestion, glucose passes into the bloodstream, where it is used by cells for growth and energy. For glucose to get into cells, insulin must be present. Insulin is a hormone produced by the pancreas, a large gland behind the stomach. When we eat, the pancreas automatically produces the right amount of insulin to move glucose from blood into our cells. In people with diabetes, however, the pancreas either produces little or no insulin, or the cells do not respond appropriately to the insulin that is produced. Glucose builds up in the blood, overflows into the urine, and passes out of the body. Thus, the body loses its main source of fuel even though the blood contains large amounts of glucose. There are different types of Diabetes, but Type II Diabetes is the most common. About 90 to 95 percent of people with diabetes have Type II. This form of diabetes is most often associated with older age, obesity, family history of diabetes, previous history of gestational diabetes, physical inactivity, and certain ethnicities.About 80 percent of people with type 2 diabetes are overweight. When Type II Diabetes is diagnosed, the pancreas is usually producing enough insulin, but for unknown reasons the body cannot use the insulin effectively, a condition called insulin resistance.After several years, insulin production decreases. The result is the same as for type 1 diabetes—glucose builds up in the blood and the body cannot make efficient use of its main source of fuel. The symptoms of Type II Diabetes develop gradually. They may include fatigue, frequent urination, increased thirst and hunger, weight loss, blurred vision (even blindness), poor circulation that results in slow healing of wounds or sores (particularly in the feet).

Good Morning, Sunshine! I am your Pancreas. I am a very busy organ. Without the enzymes I produce, you could consume mountains of food and still be malnourished. Actually, I am two glands wrapped in one package, and I produce two important hormones that empty into your bloodstream. My

glucose, or blood sugar, is the fuel for cells, the chief provider of energy. My

insulin keeps blood sugar at proper levels and sees that it is burned properly.

I also produce about two pints of digestive juices a day. When food leaves your

stomach, it is highly acidic which could be disastrous if it traveled to other digestive organs. So, I produce enough alkaline to neutralize the stomach juice.

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TLC – Lesson 19

SUPPLEMENTATION Diabetes 2 - Nutri-Sugar

by CLINIX

Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • • • •

Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio Reduce total cholesterol, LDL cholesterol, and triglyceride levels Increase HDL cholesterol (good cholesterol) levels Lower homocysteine levels

Nutri-Sugar from Clinix is an amazing blend of nutrients designed to balance blood sugar after a meal and throughout the day. The formula includes a unique combination of green tea, cinnamon, alpha-lipoic acid that will be sure to help anyone with any blood sugar imbalance. Nutri-Glycemia is a powdered medical food designed for nutritional support of individuals with insulin resistance and Type II Diabetes. Insulin is the primary hormonal modulator of blood sugar and has a significant impact on the onset and development of Type II diabetes. Additionally, insulin activity helps regulate a variety of metabolic activity; therefore, its proper control is important in the management of weight loss, lipid disorders, heart disease, and hypertension. Nutri-Glycemia is a great tasting beverage mix formula that provides high-quality protein, carbohydrate, and fat, with the inclusion of specific fibers, vitamins, minerals, and phyto-nutrients to nutritionally support insulin and sugar response. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.

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TLC – Lesson 19

INFORMATION Alcohol Consuming alcohol has a few strikes against it when it comes to your body weight and your well being. Alcohol’s first problem is that it has a lot of calories! Take a look at the following comparison of calorie sources: Carbohydrates = 4 calories per gram Protein = 4 calories per gram Alcohol = 7 calories per gram Fat = 9 calories per gram Alcohol is absorbed immediately from the stomach and dumped right into the bloodstream. It can be quickly converted to body fat. Alcohol doesn’t occupy any space in your stomach, you can drink it and then immediately fill up on foods to double the damage! The worst effect of alcohol is that it slows down your metabolism. This effect can linger for days, changing the rate at which you burn calories. If that’s not bad enough, alcohol consumption can have negative motivational effects as well. It’s no secret that alcohol tends to dampen your enthusiasm for eating the right foods. And it certainly doesn’t make you feel like having strong workouts. Alcohol derails your weight loss efforts in direct proportion to how much you consume. Simple Ways to Cut Down on Your Consumption of Alcohol • When you feel like having a drink, try nonalcoholic beverages. Healthy snack foods can also be a substitute. You can also try hot, herbal tea or soup, since having something warm can be a comfort. • When you feel like having a drink to relax, find alternative activities to do. Take a walk, play a sport, read a novel, take a bubble bath, meditate, or just play soothing music. • When you do drink, use less alcohol in your drinks. You can make a wine spritzer with sparkling water or cut your hard liquor drinks with water or club soda. Follow your first drink with club soda with a twist of lemon or lime. • Be sure to have plenty of water and try eating before you attend a social event at which you know alcohol will be served. By being full, you’ll feel less like drinking once you’re there. • One drink is considered to equal: – one ounce of hard liquor – one glass (or six ounces) of wine – one can or twelve ounces of beer

al·co·hol • \al-kU-ho· l\ ethanol especially when considered as the intoxicating agent in fermented and distilled liquors

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TLC – Lesson 19

NUTRIZATION Snacks While snacking itself is not bad for you, snacks are usually eaten in response to psychological not physiological hunger. Hunger pangs are usually stimulated by environmental cues and last only 20 minutes. So, if you wait 21 minutes, you’ll be just fine. Remember • Delay. Set a timer when you feel hungry and have the snack only after waiting 21 minutes.You may not want it. • Put the food down between bites. Make the one snack last 21 minutes. • Snack only at a pre-designated, predetermined snack location. Let’s hope it takes 21 minutes to get there. • Substitute activity for snacking.Walk, exercise, bike, Putt Putt, anything at all, but make it last 21 minutes. • Pre-plan snacks. Select low-calorie snacks at pre-set times. Remember, make it last 21 minutes. • Don’t finish the food. Leave some behind. Don’t enjoy that last morsel until the 21st minute. 21 Snacking Tips 1. Make snacks hard to get. Hide them. 2. Popcorn requires preparation. 3. Frozen bananas are consumed slowly. 4. Don’t skip meals. 5. Protein snacks decrease food cravings. 6. Water overcomes hunger. 7. Caffeine stimulates hunger. 8. Alcohol is high in calories. 9. Alcohol stimulates appetite. 10. Alcohol lowers self-control. 11. Read labels, maybe reread for 21 minutes. 12. Diet colas have 0 calories. 13. Water-packed foods are lower in calories. 14. Carry a low-calorie sweetener with you. 15. Fiber is fabulous. Eat raw vegetables. 16. Low-sodium bouillon, warm or hot. 17. Breathing deeply will decrease hunger. 18. Keep healthful low calorie snacks handy. 19. Walk. 20. Jog. 21. Run.

Myth or Fact?

Snacking is bad for you and interferes with weight loss.

Fact: The truth is that it's “not” snacking that is bad, but rather the type of food and

quantities that people choose. You don't need to avoid snacks altogether. Instead, plan

them with moderation and variety in mind. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 19

INSPIRATION Goals 1 Why do some people diet successfully? Why do some lose weight and regain weight? Why don’t others ever begin to lose weight? The difference between success & failure is the resolve of your goals. YOUR BRAIN • YOUR GOALS • YOUR BODY The brain, can and will, compel the body to meet all goals, if three questions are constantly being answered. • What does this mean? • What do I do? • What’s in it for me? Whenever you are confronted by the opportunity to eat or exercise, ask and answer the three questions. Doughnut: What does this mean - HEART ATTACK AND FAT! What do I do - DON’T EAT IT! What’s in it for me - HEALTH & A 30 INCH WAIST! Bon Bon: What does this mean - DIABETES & NO MATE! What do I do - GET SOME CELERY! What’s in it for me - MODELING CAREER & A SIZE 4 Treadmill: What does this mean - LONGEVITY & PRIDE! What do I do - START WALKING, JOGGING & RUNNING! What’s in it for me – SELF ESTEEM! You have set a Goal: To lose weight and gain health. You have a commitment: To diet and control eating. • DO WHATEVER IT TAKES UNTIL YOU LOSE THE WEIGHT. • DO WHATEVER IT TAKES UNTIL YOU LOSE THE WEIGHT FOR GOOD! Goals WHAT THE MIND CONCEIVES AND BELIEVES THE BODY ACHIEVES AS YOU THINK, SO SHALL YOU BECOME YOUR FOCUS BECOMES YOUR EXPERIENCE Setting a GOAL is acknowledging to your conscience and sub-conscience minds that you are not where you want to be. You are over fat and you don’t want to be.

Having a GOAL creates positive inner pressure to diet properly. Positive pressure is

helpful. Create the pressure, manage the pressure and meet the goal! 194

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TLC – Lesson 19

MOTIVATION Goals 2 You have a goal You have a commitment As Nike says - “JUST DO IT” Write your weight loss GOAL.

Why are you COMMITTED to diet and lose weight?

Set a deadline for your weight loss GOAL.

What are the PLEASURES of setting and meeting weight loss GOALS?

Write a paragraph about why you MUST meet your weight loss GOAL.

Write a paragraph about why you CAN meet your weight loss GOAL.

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TLC – Lesson 19

ACTIVATION Lean Muscle Mass For the past three decades or so, the fitness community somehow has been convinced into thinking that aerobic exercise is the key to losing unwanted body fat. Most of us would agree that we want more muscle, without the fat. The more muscle you have, the higher your metabolic rate. Bigger muscles burn more calories than little ones, even during sleep! Aerobic exercise raises your metabolism. The only problem is that the muscle-wasting consequence of this sort of activity tends to cancel out much of the benefit. If you’re still in doubt, compare the physiques of world-class 100-meter runners against elite marathoners. Even though sprinters do little or no aerobic conditioning, they are just as lean as their aerobic counterparts, but with more muscle. If the body begins to figure out that it will be called upon to make numerous and lengthy excursions, it will quickly begin to unload itself of all unnecessary baggage. Some of this baggage is fat, but most is muscle. Upon entering your gym or health club, check out the physiques of people working out in the aerobic room, and those found in the weight room. Much like the sprinter-vs-marathoner scenario, the aerobic enthusiasts are lean but not much else, while the “weightlifters” are also lean but much more muscular. Muscle gain is the result of the intensity, not the number, of exercises that you perform.You must work hard enough to “scare” your body into growing more fat-burning muscle for fear that you might do it again. Lean body mass is the total weight of all nonfat body tissue. To calculate lean body mass, multiply your body weight by your percentage of body fat. Use the following formula to determine body-fat weight: Body-fat weight (lbs.) = Body weight x Percent of body fat 100 Once you know the weight of your total body fat, you subtract that amount from your total weight, which results in your lean body mass. Lean body mass (lbs.) = Body weight - Body fat weight

4 TLC Tip:

Habits first, equipment later.

Fancy equipment doesn’t create a habit for exercise. Despite this,

some people still believe that buying a thousand dollar machine will make

up for their inactivity. It won’t. Start building the exercise habit first, only afterwards should you worry about having a personal gym.

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TLC – Lesson 19

RELAXATION Sleep Adequate sleep is crucial to proper brain function – no less so than air, water, and food. Research has found that patients with insomnia who had the highest degree of sleep disturbance secreted the highest amount of cortisol. Deep, restful, effective sleep is possible without drugs. In fact, if you implement the following sleep techniques, you may not need to take anything at all. In adjusting input to the five physical senses—sight, hearing, touch, smell, and taste—you can achieve healthy sleep patterns. Most of these techniques are easy and inexpensive to try, and you may find that they make an incredible difference in your quality of sleep. Sight Our physical bodies are genetically engineered to take their cues from the amount of light. More light means wake up, less light means go to sleep. Trying to fight this biological imperative is doomed to fail. To promote sleep, you need to make your room as dark as possible for the time you plan to sleep. If you are on a regular work schedule, this should be fairly simple, but if you work at night or have rotating shifts, you'll have to be more creative. Room-darkening blinds and sleep masks are where you should start. Hearing This might seem obvious, but you'd be surprised how many people try to sleep in noisy environment.You'll face extra challenges if you have a roommate, older children or a snoring spouse. But eliminating disturbing noises is essential if you want to be able to fall asleep, and achieve deep, restorative sleep. If the environmental factors cannot be eliminated, try wearing comfortable ear plugs. Touch Sleeping on a worn-out or cheap mattress can make it difficult to sleep well. If you can't replace your mattress right now, try adding a pillow top to make it softer. Breathable cotton sheets are a good choice for sleeping. Look for a higher thread count when purchasing sheets—they'll be softer and last longer. Also, keeping the room cooler will help you sleep. Smell Lavender is well-known for having relaxing properties. Try using a lavender scented spray before bedtime. Another option is to put a few drops of lavender essential oil on a cotton ball, then sleep with the cotton ball near your pillow. Taste Try some chamomile tea before going to bed. There are several teas that include chamomile to promote relaxation and drowsiness. These are perfectly safe and many people find them very effective.

Cortisol Kickers: Take a Nap Research shows that you can make yourself more alert reduce stress and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more

patience, less stress, better reaction time, increased learning, more efficiency and

better health.

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TLC – Lesson 19

CONFIRMATION The most powerful law in the universe Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! If you realized how powerful your thoughts are, you would never think a negative thought. They can have a powerful influence

for good when they’re on the positive side, and they can and do

make you physically ill when they’re on the negative side.

—Peace Pilgrim

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TLC – Lesson 20

AFFIRMATION My life is supposed to be fun. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

Be easy about all of this. Life is supposed to be fun. It is our desire that you return to your state of self-

appreciation. We want you to feel love for your

life, for the people of your world, and most of all, for

yourself. There is great love here for you.

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TLC – Lesson 20

CONTEMPLATION Hypothyroidism 1 Hypothyroidism is a common condition. It is estimated that 3 to 5% of the population has some form of hypothyroidism. The condition is more common in women than in men, and its incidence increases with age. Hypothyroidism, or underactivity of the thyroid gland, may cause a variety of symptoms and may affect all body functions. Common symptoms include: • Fatigue • Depression • Weight gain • Cold intolerance • Excessive sleepiness • Dry, coarse hair • Constipation • Dry skin • Muscle cramps • Increased cholesterol levels • Decreased concentration • Vague aches and pains • Swelling of the legs As the disease becomes more severe, there may be puffiness around the eyes, a slowing of the heart rate, a drop in body temperature and heart failure. In its most profound form, severe hypothyroidism may lead to a life-threatening coma (myxedema coma). Properly diagnosed, hypothyroidism can be treated with thyroid hormone replacement. If left untreated, hypothyroidism can lead to an enlarged heart, worsening heart failure, and an accumulation of fluid around the lungs. The most common cause of hypothyroidism is Hashimoto's thyroiditis, a disease of the thyroid gland where the body's immune system attacks the gland. Hypothyroidism can also be caused by the failure of the pituitary gland to secrete a hormone to stimulate the thyroid gland. Other causes include birth defects, surgical removal of the thyroid gland, irradiation of the gland or inflammatory conditions.

Good Morning, Sunshine! I am your Thyroid. I produce hormones that play a major role in regulating your body's

metabolism. I am located in the lower part of your neck, below the Adam's

apple. I look like a butterfly formed by two wings (lobes) that wrap around the

windpipe (trachea). I’m in charge of energy, fat loss, and healthy hair. I also give you a warm feeling of contentment.

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TLC – Lesson 20

SUPPLEMENTATION Hypothyroidism 2 - Nutri-Thyroid

by CLINIX

Nutri-Thyroid is a blend of vitamins and herbs designed for thyroid support, conversion of T4 to T3 (active thyroid) and cell sensitivity to thyroid hormone. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage. • High levels of Folic Acid to support women who may be pregnant. Nutri-B capsules supply a combination of most of the B vitamins, including a therapeutic 2 mg dose of Biotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and in metabolizing leucine. Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stress hormone production which then creates energy.

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TLC – Lesson 20

INFORMATION Setpoints & Plateaus Sometimes you stop losing body fat for a period of time or body fat increases slightly. Your body actually “defends” a certain percentage of body fat. Given your genetics, your average daily activity, what and how much you eat, and the way you exercise, your body tightly regulates the amount of body fat that you maintain and keeps it within a certain range. • If you don’t change anything that you’re currently doing (such as increase your level of exercise), you’ll remain at more or less this level of body fat. In other words, you’ve realized your set point.

• Think of your set point as the setting on your body fat “thermostat.” Each setting corresponds to the total amount of body fat that your body will maintain. Every time you make an adjustment to your thermostat by changing your exercise or eating habits, you change the setting.

• Increase the amount of exercise you perform, and you maintain a lower percentage of body fat.

• Cut out certain unhealthy foods, and, again, you maintain a lower percentage of body fat.

• The important part about knowing when you’ve reached a real plateau is that it signals when it’s time to add more exercise or move to the next phase of your eating program, or both.

• The key is to know when you’ve reached a real plateau, as opposed to one of the many other reasons why your body fat may have ceased to decrease.

JOLT YOUR DIET! CHANGE YOUR EXERCISE!

set point the level or point at which a variable physiological state (as body temperature or weight) tends to stabilize

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TLC – Lesson 20

NUTRIZATION The Basics Food Types Beverages

Foods to Avoid Alcoholic drinks, coffee, cocoa, pasteurized and/or sweetened juices and fruit drinks, sodas, tea. Dairy products All soft cheeses, all pasteurized or artificially colored cheese products, ice cream.

Eggs Fish Fruits

Fried or pickled. All fried fish, all shellfish, salted fish, anchovies, herring, fish canned in oil. Canned, bottled, or frozen fruits with sweeteners added; oranges.

Grains

All white flour products, white rice, pasta, crackers, cold cereals, instant types of oatmeal and other hot cereals.

Meats

Beef; all forms of pork; hot dogs; luncheon meats; smoked, pickled, and processed meats; corned beef; duck; goose; spare ribs; gravies; organ meats. All saturated fats, hydrogenated margarine, refined processed oils, shortenings, hardened oils.

Oils (fats)

Seasonings

Vegetables

Black or white pepper, salt, hot red peppers, all types of vinegar except pure natural apple cider vinegar. All canned or frozen with salt or additives

Foods to Enjoy Herbal teas, fresh vegetable and fruit juices, cereal grain beverages, mineral or distilled water. Raw goat cheese, nonfat cottage cheese, kefir, unsweetened yogurt, goat’s milk, raw or skim milk, buttermilk, rice milk, all soy products. Boiled or poached. All freshwater white fish, salmon, broiled or baked fish, water-packed tuna. All fresh, frozen, stewed, or dried fruits without sweeteners, unsulfured fruits, home-canned fruits. All whole grains and products containing whole grains: cereals, breads, muffins, whole-grain crackers, cream of wheat or rye cereal, buckwheat, millet, oats, brown rice, wild rice. Skinless turkey and chicken, lamb.

All cold-pressed oils: corn, safflower, sesame, olive, flaxseed, soybean, sunflower, and canola oils; margarine made from these oils; eggless mayonnaise. Garlic, onions, cayenne, Spike, all herbs, dried vegetables, apple cider vinegar, tamari, miso, seaweed. All raw fresh, frozen or home-canned without salt

Myth or Fact? Vegetarian diets aren't balanced. Fact: A typical vegetarian diet has a good proportion of complex carbohydrates,

protein, and fat - the three macro nutrients that are the cornerstone of any diet.

Plus, vegetarian food sources (plants) tend to be higher sources of most of micro

nutrients.

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TLC – Lesson 20

INSPIRATION Coping Tools 1 The food was fattening! The goals were set! The reasons were sound! But…dieting is painful and you really could use a snack. Coping Tools Add some leverage to your arsenal of coping skills. Before you say “To Hell With It”, try these quick and effective coping tools. Instead of giving in, try these proven coping tools instead of a fattening snack. • DEEP BREATHING: Breathe in deeply and slowly through your nose. Expand your stomach while inhaling. Hold the oxygen in your lungs for ten seconds and kill the urge. Breathe out slowly for another ten seconds. Let your stomach relax. • FLEX AND RELAX: Clench your fists. Hold it tighter and tighter. Focus on the tension in the muscles. Keep it tense till the muscles begin to quiver. Let go. Observe the contrast in feeling between tension and relaxation. Repeat and observe the feelings of warmth and relaxation again. Repeat the procedure progressively with your forearms, shoulders and neck. Feel the warmth, feel the relaxation. Begin again with your toes, and feet. Now concentrate on your stomach, chest and back. Start again with your face, eyes, forehead, and jaw. • IMAGING:Transport your mind’s eye to a pleasant, relaxing situation. Imagine lying on the beach, under the sun feeling the nice warm sand beneath you. Feel the relaxed state with no worries, with no interruptions, with no stress. Feel the warming sun. Feel the drowsiness. Hear the surf. Listen to the sea gulls. Smell and feel the slight breeze as you relax. FEEL, SEE HEAR, SMELL AND IMAGINE for 5 minutes. • WARMING RELAXATION:Take a deep breath and repeat “my arms are heavy . . . my neck is heavy . . . my head is heavy . . . my shoulders, neck and arms are all heavy. I can feel the weight of my body pushing into the chair. I feel a warmth all over my body. The warmth goes down my spine into my thighs, into my legs, and warms my feet. Every muscle melts. I am relaxed. • MENTAL EXERCISE:Visualize fats and sugars as hooded invaders poisoning every cell in your body. Use hand grenades, bazookas, stealth bombers and white knights to kill these fattening invaders.

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TLC – Lesson 20

MOTIVATION Coping Tools 2 Practice makes perfect Healthy practice makes healthy habits Healthy habits make me healthy and lean Every day and every way i get stronger and leaner What are the ALTERNATIVE WEIGHT LOSS COPING TOOLS to avoid bad snacking?

Which WEIGHT LOSS COPING TOOL will be the most effective for you?

Create two additional WEIGHT LOSS COPING TOOLS to be used as alternatives to eating.

Write one new PATTERN INTERRUPT.

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TLC – Lesson 20

ACTIVATION Perfection? Now that you’ve begun your exercise program, it’s vitally important that you protect your confidence. One way to do that is to forget about the whole concept of perfection. It doesn’t exist. Chasing after perfection is as futile as trying to find the pot of gold at the end of a rainbow. Perfection is an illusion, and if your objective is to achieve perfection in any aspect of this program, you may end up with a sense of deficiency and uncertainty, which is not what you want. If you don’t strongly believe in what you’re doing - if you cannot over come feelings of self-doubt, it doesn’t matter how much accurate information about training and nutrition you have.Without confidence, you won’t be able to stay on course. Think of the athlete who’s having a great game until he makes a mistake. He throws an interception that is returned by the opposing team for a touch down; he misses a critical free throw; he strikes out in a key situation. In a matter of seconds, he can plummet from extreme confidence to uncertainty. If he doesn’t know how to get his confidence back, he’ll fall into a slump. He’ll lose his energy. He’ll stop playing to win, and instead, he will begin playing “not to lose.” Athletes aren’t the only ones who need to maintain a strong sense of confidence in order to excel. Actors, artists, businessmen - all of us - we’re at our best only when we’re operating from a confident Power Mindset. Take virtually all successful people, extract their sense of certainty, and you’ll strip them of everything else that has put them where they are - their talent, their drive, their energy, their judgment, their insight. On the other hand, if you take people who are struggling - who are uncertain of themselves - and give them a healthy dose of confidence, their lives will turn inside out for the better, and fast. And that’s what happens when you focus on progress. Even when you don’t get everything ‘just right,” you’ll still feel strong.You’ll still maintain your confidence and momentum.

4 TLC Tip:

Don’t Break the Habit

The easiest way to keep things going is simply not to stop. Avoid long

breaks in exercising or rebuilding the habit will take some effort. This advice may be a little too late for some people. But if you have an exercise habit going, don’t drop it at the first sign of trouble.

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TLC – Lesson 20

RELAXATION Positive Relationships Research shows that healthy and supportive relationships can reduce stress and improve your overall health and sense of well-being. Building a network of supportive friends, or even just one supportive relationship, can be vital to your wellbeing. Meeting People- The more people you have in your life, the more likely you are to have truly supportive relationships with at least one of them. It’s beneficial to be able to regularly add new people to your circle. The following are ways to meet new people. Join a Gym. If you’re not comfortable striking up a conversation with the person on the next stairmaster, most gyms offer yoga, aerobics or even martial arts classes, which provide a more intimate setting and opportunities to meet people, perhaps finding a workout buddy. Get Involved in a Hobby. If you enjoy making things with your hands, perhaps you can enroll in a community art class. If you like writing, a writer’s workshop will provide a great opportunity to improve your writing skills and get to know other writers at the same time. Volunteer. Getting involved with a charity you believe in will give you a sense of doing something positive to help the world, which has a great way of relieving stress in itself, and you’ll meet others with similarly big hearts and great passion for helping. Have a Party. If you invite all of your current friends and encourage each to bring a friend, you’ll have a pool of new people to meet. Plus, you may inspire your friends to throw their own parties, where you’ll meet even more new people. Smile! This one may sound simple, but if you give off an ‘approachable vibe’, you may find that you’re striking up conversations with new people wherever you go. Not all these conversations need to lead to a new friendship, but some might, and just one warm exchange with someone new can brighten up your day (and theirs)! Friends can bring out different qualities in one another that benefit all of you. For example, your outgoing friend could bring your shy empathic friend out of her shell, and the three of you could go out and party together. Plus, your friends can introduce you to more friends, giving you a greater pool of pre-screened potential friends. Studies show that a sense of belonging is extremely important for emotional health and well-being; those who have social support but don't feel a sense of belonging are much more likely to suffer from undue stress and depression.

Cortisol Kickers: Pets For those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super-soft cat rubs up against your hand. Pets can be there for you in ways that people can’t. They can

offer love and companionship, and can also enjoy comfortable silences, keep

secrets and are excellent snugglers Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 20

CONFIRMATION My life is supposed to be fun. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! When we learn to smile at life, we shall find that the problems we encounter dissolve…

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– Donald Curtis

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TLC – Lesson 21

AFFIRMATION Behind my every desire is my desire to feel good. Take 5 full minutes to answer the following questions. Keep thinking and writing for 5 full minutes. Who am I? _______________________________________________________________________________________ What do I want? _______________________________________________________________________________________ What is my mission? _______________________________________________________________________________________ What is my goal today? _______________________________________________________________________________________ What actions today will take me closer to what I want? _______________________________________________________________________________________ What actions today will take me further away from what I want? _______________________________________________________________________________________ What are the reasons today to meet my goals? _______________________________________________________________________________________ What do I need to learn today to help me? _______________________________________________________________________________________ Who will I ask for help today? _______________________________________________________________________________________

There is no desire that anyone holds for any other reason than that

they believe they will feel better in the achievement of it.

Whether it is a material object, a physical state of being,

a relationship, a condition, or a circumstance‌at the heart

of every desire is the desire to feel good.

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TLC – Lesson 21

CONTEMPLATION High Cholesterol 1 Metabolic Syndrome may lead to high cholesterol. Cholesterol is a cousin to the fatty acid family and has a link with fats in your diet. Known as the “silent killer,” atherosclerosis or plaque build-up in the arteries is a result of a high concentration of cholesterol in your blood.Your body manufactures cholesterol. Cholesterol is a useful agent in cell membrane and nerve fiber construction, and acts in the building of some hormones. A problem occurs, however, when the cholesterol that is circulating in your blood sticks to the walls of your arteries. This closes off the blood flow and can lead to a heart attack or stroke. Cholesterol is found in foods that come from animals, such as meats and dairy products. Both of these food types are high in saturated fats. Cholesterol is processed in your liver. This process is in part the result of cholesterol taken in through your diet. But heredity has an influence on how much cholesterol your body actually manufactures for itself. Cholesterol comes in two main classes. Low-density cholesterol, often referred to as LDL (lowdensity lipoproteins), carries the cholesterol through the bloodstream to deposit it for cell building. A problem when arises is excess LDLs attach to the artery walls. It closes the arterial opening. High-density lipoproteins (HDLs) attach to excess cholesterol deposits and takes them to the liver for remanufacturing or excretion. For these reasons alone, LDL is labeled “bad” cholesterol and HDL is known as “good” cholesterol. Because saturated fats usually stimulate the production of LDLs, a high consumption of saturated fats will raise your overall cholesterol levels and increase your risk of heart disease. Polyunsaturated fats can lower your levels of LDLs. Recent research shows that some polyunsaturated fats found in fish oil might provide additional benefits. This oil reduces the chances of blood clotting and lowers your chances of blocked arteries. Monounsaturated oils such as olive oil have recently been discovered to have LDL-lowering properties, which is a plus in lowering high cholesterol. Since fat contains a high number of calories, a high consumption of fat can easily lead to obesity. This increases your chance of heart disease.

Good Morning, Sunshine! I am your Liver. I am the largest organ inside the body – weighing about three pounds. I produce

over 1000 enzymes to handle my chemical conversions. I am the great

detoxifier. I take in toxins such as fat, caffeine, drugs, or too much glucose and make them safer for the body to process.

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TLC – Lesson 21

SUPPLEMENTATION High Cholesterol 2 - Nutri-Lipid

by CLINIX

Nutri-Lipid is a Plant Sterol Complex for Support of Healthy Cholesterol Levels. Nutri-Heart II is a naturally derived vegetable preparation featuring plant sterols which help to lower blood cholesterol in a natural manner. The National Institutes of Health recommends a healthy diet, along with the consumption of 2 grams of plant sterols daily, to promote cardiovascular health. Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support for patients with metabolic syndrome and cardiovascular disease. It supplies a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones. In individuals with metabolic syndrome and high cholesterol, Nutri-TLC has been clinically shown to: • Lower the apoliprotein B-to-apolipoprotein A1 (apoB/apoA1) ratio • Reduce total cholesterol, LDL cholesterol, and triglyceride levels • Increase HDL cholesterol (good cholesterol) levels • Lower homocysteine levels Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only three pharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high blood pressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids. Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion of the population than many other folic acid supplements. There are two things about this vitamin that make it better than other Men’s formulas. • It is shown to breakdown in the stomach in less than 15 minutes • It is the only Multi-Vitamin that you can actually feel when you take it. Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It contains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A few other key benefits of this formula are: • A proprietary blend of vitamins to prevent free radical damage • High levels of Folic Acid to support women who may be pregnant.

by CLINIX Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 21

INFORMATION Stress and Seasonal Weight Gain Stress When you experience stress of any kind, either good or bad, your body releases “stress hormones.” Several of these hormones can trigger your body’s tendency to over release insulin. Moderate levels of stress that continue for some time appear to cause different physical changes than shortterm periods of acute stress Both appear to result in higher levels of insulin and increased cravings and weight gain. When you’re stressed the body will hold water. It is not uncommon for your weight to increase 10 pounds or more due to water weight gain when under stress. Seasonal Weight Gain Have you ever noticed that you carry more weight in the winter months? There are several reasons for this. • We move less in the winter. • When we spend more time indoors, we tend to have fewer choices of activities, which, in turn, can lead to eating more. • Most of the “power eating” holidays occur in the colder months. • There actually may be a biological mechanism that causes us to gain weight in the winter. While this is not 100 percent proven or understood, it does make sense. Perhaps your body is “programmed” to store more fat in the winter to ensure you’re insulated against the cold and won’t starve if there’s a shortage of food. • Seasonal weight gain is natural, as well as temporary, and there is no need to adjust what you’re doing to respond to it. If your seasonal weight gain is higher than ten pounds, it’s time to look at some other explanation for the gain.

stress • \stres\ a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation

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TLC – Lesson 21

NUTRIZATION Nutrients Macronutrients are the largest portion of the human diet. They supply fuel for work and they help regulate body heat. The Macronutrients are: • CARBOHYDRATES are sugars and starches. They serve as the body’s chief source of energy and help regulate the metabolism of proteins and fats. Fiber is a carbohydrate that facilitates digestion. • PROTEINS are broken down into amino acids during digestion. Amino acids are vital for the growth and maintenance of muscles, blood, organs, glands, skin, hair, and nails. • FATS are derived from animal and plant sources. Fats carry the fat-soluble vitamins A D E and K. Fats are the precursors for many hormones and enzymes. Micronutrients are vitamins and minerals. They have no caloric value but are absolutely necessary for good health. Most micronutrients are not manufactured within the human body and must be obtained from food. • VITAMINS are complex organic molecules essential for body chemistry. They sometimes fulfill hormone-like functions and aid in the protection of cells and cell membranes. • MINERALS are naturally occurring inorganic elements performing structural and catalytic roles. They activate hormones and enzymes. Minerals, unlike vitamins are destroyed during cooking. Enzymes are catalysts. An enzyme or catalyst helps body chemistry to take place. Vitamins are chemicals that combine with other chemicals to form enzymes. Enzymes help facilitate many biochemical reactions in the human body including the breakdown, digestion, absorption and metabolism of fats, proteins and carbohydrates. If digestive enzymes are lacking, incomplete protein digestion may occur, causing symptoms as varied as hypoglycemia, allergies or weight gain. One enzyme, pancreatin, seems to decrease food intake causing subsequent weight loss. LPL (Lipoprotein Lipase) is an enzyme that encourages weight gain. LPL is produced by fat cells and causes blood fats to be deposited in fatty tissue. EXERCISE WILL INCREASE WEIGHT LOSS ENZYMES.

Myth or Fact? Vitamin supplements are necessary for everyone. Fact: If you eat a well-balanced diet and the right quantity of calories and have no

nutritional disorders, you may not need to supplement. Most Americans, however, need the nutritional help that supplements provide. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 21

INSPIRATION Habits 1 Did you like the taste of alcohol the first time? Did you enjoy the feeling of your first hangover? Did you ever think such a disgusting activity could become a habit? Habits Success in life is nothing more than a series of activities that are consistent with a goal or desired result repeated for 21 days. Habits Overeating and over drinking are nothing more than habits created by a series of unhealthy activities that change the way you feel and distract from undesirable emotions. Habits Proper eating is nothing more than a series of healthy activities repeated consistently until a healthy habit is created. A healthy habit is consistent with weight loss and well being. Habits Bad eating activities create bad habits. Habits Good eating activities create good habits. “ R ” Y O U R N E W E AT I N G H A B I T S I N TO R E A L I T Y RITE IT READ IT R E L AT E I T RETELL IT REVIEW IT R E P E AT I T

Anything repeated for 21 consecutive days becomes a habit. 214

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TLC – Lesson 21

MOTIVATION Habits 2 Read, rewrite and repeat for 21 days Repetition is the mother of invention 1.What daily activities lead to the habit of bad snacking and binging?

2.What daily eating activities if maintained for 21 days are consistent with positive weight control?

3.What daily activities if maintained for 21 days are consistent with positive weight control?

4.Write a paragraph describing the proper eating and exercising activities of a typical weekday.

5.Write a paragraph describing the proper eating and exercising activities of a typical weekend day.

6.Write a paragraph describing the proper eating and exercising activities of a holiday or celebration day.

7.Write a paragraph describing the proper eating and exercising activities of a typical vacation day.

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TLC – Lesson 21

ACTIVATION Exercise Exercise - try it, you will like it. Exercise is a natural appetite suppressant. Exercise alters body chemicals to make you feel less hungry. When you exercise, you eat less because you want less. Exercise is the only way to make your body metabolically thin. It makes your hormones and your metabolic brown fat work in ways that encourage slenderness by maximizing calorie burn-off. Exercise makes you burn more calories during and for 24 hours following your activity. Exercise is the best way to avoid the yo-yo syndrome. It also helps create and maintain lean muscle mass. Muscle mass burns calories during human metabolism almost like an additional fat burning furnace or furnaces. Aerobic activity also provides the necessary oxygen to initiate the combustion of your stored fat. Several studies have shown that humans who adopt a sedentary lifestyle increase their food intake (just like cattle at a feedlot). Conversely, when sedentary desk-bound people become more active, they eat less and lose weight. (Do cattle at a feedlot eat proteins, fats or carbohydrates?) Several bonuses are gained when an exercise program is initiated. • If you incorporate exercise in your daily routine, a high proportion of the weight you lose will come from fat deposits. • Some form of exertion or activity added to a dull routine can relieve boredom or stress which usually initiates binging or overeating. • Strenuous exercise has a specific effect on the appetite. It will decrease your appetite, especially before a meal. • As you lose weight, your body will gain a thin athletic shape. • Your body tone will improve and your cardiovascular system will become stronger and healthier. • You will enjoy life more.

4 TLC Tip: Exercise may be one of the few ways of lowering your metabolic set

point. Unless you can lower your set point, your body will always want to regain the weight.

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TLC – Lesson 21

RELAXATION Journaling Journaling is a term coined for the practice of keeping a diary or journal that explores thoughts and feelings surrounding the events of one’s life. Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper. Journaling about traumatic events helps one process them by fully exploring and releasing the emotions involved By engaging both hemispheres of the brain, the process allows the experience to become fully integrated in one’s mind. As for the health benefits of journaling, research shows the following: • Journaling decreases the symptoms of asthma, arthritis, and other health conditions. • It improves cognitive functioning. • It strengthens the immune system, preventing a host of illnesses. • It counteracts many of the negative effects of stress. Create a Stress Journal You may not know what is causing your stress, exactly how your body responds to stress, or how you cope with stress. To find out, use a journal to keep track of each time you feel stressed.Write down: • What may have triggered the stress. Guess if you aren’t sure. • How you felt and behaved in response to the stressful situation (symptoms of stress). • What, if anything, you did to cope with the stressful situation. • Look over your notes to learn how often you are feeling stressed and how you are coping. • Ask yourself which ways of coping with stress work best and which don’t work or have other effects you do not like. The more notes you take, the more you can learn about your stress patterns. Keeping the journal for 1 to 2 weeks is best, although taking notes for even 1 or 2 days can be helpful. Here’s a sample of what a stress journal might look like. Time

Stressful Event

7:30

Kids not getting ready for school

Felt tightness in stomach, yelled at them

Had a doughnut when I got to work

9:30

Late for meeting with supervisor

Tight stomach, fear about performance review

Talked with Janet about it and felt better

11:00

Copier broke down again

Headache, snapped at Bill to call repair person

Not sure

3:15

Call from sister about her divorce interrupted my work

Headache got worse

Daydreamed about trip to Hawaii

5:30

Meeting ran overtime, couldn’t leave at 5:00

Headache still there, neck begins to ache

Went out for a few drinks with colleagues

·

Reaction

Coping Response

Cortisol Kickers: Overcome Perfectionism Are you are perfectionist? Are you a person who is displeased by anything that does not meet very high standards? If you’re a perfectionist, you’re most likely causing

unnecessary stress to yourself and those around you. If everything has to be perfect,

then everything you do will be a stressor. Therapeutic Lifestyle Change delivered with Tender Loving Care

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TLC – Lesson 21

CONFIRMATION Behind my every desire is my desire to feel good. Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today? _______________________________________________________________________________________ What today still needs improvement? _______________________________________________________________________________________ What am I am I not willing to do tomorrow? _______________________________________________________________________________________ What was fun today? _______________________________________________________________________________________ What was my positive thought today? _______________________________________________________________________________________

Good Night Moonshine! We cannot stand still. We must grow. We must keep on improving ourselves. This is life’s main issue. All the

experiences of life are for the purpose of making us more

wonderful.

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—Elinor MacDonald Therapeutic Lifestyle Change delivered with Tender Loving Care


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