Welcome to Week 1! 6 Week Wellness & Weight Loss Class October 1, 2009

There is no failure, only feedback! As you move toward achieving your goals, the result of an action is either moving you closer toward your goal, or you are learning what does not work in reaching that particular goal and you can eliminate that as an option. Story from Chicken Soup for the Soul, 2nd Helping by Jack Canfield, edited by Marilyn Sargent

Goals All that you accomplish or fail to accomplish with your life is the direct result of your thoughts. - James Allen

Goals Come in All Shapes and Sizes

Goals – Short Term 1. ____________________ 2. ____________________ 3. ____________________ 4. ____________________ 5. ____________________

Goals – Long Term 1.____________________ 2.____________________ 3.____________________ 4. ____________________ 5.____________________

My 4 Main Goals ________________________________ “Thoughts Become Things…Choose the Good Ones!” Mike Dooley

Let’s Dig In !!! Today: Breakfast: Never leave home without it! Your Lunch and Dinner Plate 10 Day Elimination Down and Dirty Detox Alternatives to Eliminated Foods

Breakfast

Benefits of Breakfast Enhanced Nutrition Better Concentration & Mental Performance Improved Physical Strength & Endurance Decreases Bad Cholesterol (heart disease risk lowered) Improves Insulin Response (DMII risk lowered)

Benefits of Breakfast Helps maintain optimal weight!  Breakfast eaters weigh less than breakfast skippers.  Reduces cravings and hunger.  Less temptation to grab unhealthy food.

Non-Breakfast Eater’s Excuses I’m not hungry. Start out slow and small. Increase over time. I don’t have time. Prepare the night before. Get up 10 minutes earlier. I’m trying to lose weight. Not a good excuse….!

Breakfast Creed I will eat breakfast every day. It will be healthy and I will enjoy it!

Preparing Breakfast Protein (whole grains, legumes, nuts, seeds, lean animal protein) Fiber (whole grains, nuts, seeds, fruits, vegetables) Ensures stable blood sugar, energy and mood until next meal.

Breakfast Beverages Water Lemon water – especially if have trouble with moving bowels in the morning Herbal teas “Milks” – rice, soy, almond - (plain is best) Green or black tea Yerba mate tea

Breakfast Beverages High in B vitamins High in other vitamins and minerals Naturally caffeinated Helps with clarity, well- being Natural Appetite Suppressant! Drink early in day if causes trouble sleeping

Breakfast Beverages 100% Juice (limit to 1 glass)…consider mixing 50/50 with water – especially good for children. Coffee…(limit to 1 cup daily and as few additives as possible) No artificial additives!

Breakfast Ideas The sky is the limit!! Protein, Fiber and Healthy Beverage

Lunch and Dinner 1 serving of protein 2 servings of fiber full foods (1 serving = green or other vibrant colored fruit or vegetable) 1 serving healthy fat

Sense of Taste In the beginning you may not find your food as “appetizing”. Processed food has additives specifically added to “shock & entice” the taste buds. Real foods has…real ingredients. Sense of taste changes after a couple of weeks. Limit unhealthy additions to your real food (salt, sugar, etc)

Lunch and Dinner Ideas See handout Question: How Do I Know If I’m Eating Too Much or Too Little? AKA – “Why am I not counting calories?” LISTEN TO YOUR BODY…more to come!

Lunch and Dinner Summary Take Home Message: Focus on getting a high percentage of your meals from plant based fiber foods while also including a source of healthy protein and fat with each meal.

10 Day Detox & Elimination the Down and Dirty What Is THIS?? Why? How do I do this? What Should I Expect? Resources

What is a 10 Day Detox/Elimination? 10 Days to Help your Body Cleanse and Detox Remove most common foods that often sabotage weight loss and exacerbate health issues

Detox

Why Do I Have to Do a 10 Day Detox/Elimination? Improve health of liver and overall optimize health 1. Liver performs over 500 functions 2. Damaged by EtOH, chemicals (including cigarette smoke), drugs, processed foods and fats. 3. Signs of liver not functioning optimally…

The Liver’s Call for Help! A slow digestive system Inability to digest fats Overweight Slow or sluggish metabolism Irritable bowel Abdominal bloating Food and chemical intolerance Moody, depressed PMS Foggy head Fatigue Frequent headaches Unstable blood sugar levels and sugar cravings Coated tongue and bad breath Immune system problems Dark circles under the eyes

Why…con’t Discover foods that may be exacerbating other chronic issues… Pain CV GI CFS Infections Skin

Why Do I Have to Do a 10 Day Detox/Elimination? Jump start the weight loss process…really! Decrease amount of processed foods …decrease toxic load. Increase other foods you may not normally eat or may never have tried…increase vitamin and mineral intake and broaden the palette. In the process reduce “bad” fats, excess empty calories, simple carbs, excess sugar and sodium, artificial ingredients.

How Do I Do It? For the next 10 days you will eliminate: All wheat and wheat containing foods All dairy and dairy containing foods All sodas and artificial sweeteners All alcohol (or limit to 1 glass red wine/day) Limit caffeine to 1 cup or less per day Limit consumption of processed, white sugar

It’s Only 10 Days!!

Resources for the 10 Day D&E Bean & Grain Handout Alternatives to Dairy Handout Calcium Sources Handout Feeding the Whole Family by Cynthia Lair Cooking Free by Carol Fenster Gluten-Free Comfort Food by Bette Hagman Autism websites (gluten-casein free) Celiac websites (gluten free) – World’s Healthiest Foods Sprouts, TJ and other stores – ask for a list of alternative sources

What Should I Expect? May be irritable first few days (Remember this guy?) May have increased bowel movements May feel more hungry until discover other foods and ways to cook them

What Should I Expect? Other potential “side-effects”… Increased energy Better sleep Less swelling Fewer muscle aches Fewer headaches Weight Loss

Summary for Week 1 (i.e. Homework!) Daily Visualizations Eat Breakfast (protein and fiber) Lunch and Dinner (protein, 2 fibers, 1 fat) 10 Day Detox and Elimination Keep Daily Food Journal for at least 3 days, bring next week Exercise (Body Movement) at least 4 times in next 7 days – minimum of 30 minutes each.

Goals for Week 1 Kick start the body into weight loss mode Try new foods and explore new resources Find out how dependant we are on wheat and dairy Increase Energy Balance Blood Sugar Reduce Inflammation (blood pressure and cholesterol) And….

Move Towards Optimal Health

Sneak peak at next week Inflammation Protein Fiber Good Fat and Bad Fat Body Movement Reintroduction of Foods after Day 10

Remember – You are WORTH IT!