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CLINIX's original Therapeutic Lifestyle Changes book following 21 chronic diseases.
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Therapeutic Lifestyle Change delivered with Tender Loving Care 1
Lesson 1 – Metabolic Syndromel AFFIRMATION: I will love where I am right now 9
l CONTEMPLATION: Metabolic Syndrome 1 10
l SUPPLEMENTATION: Metabolic Syndrome 2 - 11Medical Foods
l INFORMATION: Insulin 12
l NUTRIZATION: Glycemic Index 13
l INSPIRATION: Reasons 1 14
l MOTIVATION: Reasons 2 15
l ACTIVATION: Fitness 16
l RELAXATION: Alternate Nostril Breathing 17
l CONFIRMATION: I will love where I am right now 18
Lesson 2 – Autoimmune Disordersl AFFIRMATION: I am attracting its Vibrational Essence 19
l CONTEMPLATION: Autoimmune Disorders 1 20
l SUPPLEMENTATION: Autoimmune Disorders 2 - 21Nutri-Omega
l INFORMATION: Hypoglycemia 22
l NUTRIZATION: Carbohydrates 23
l INSPIRATION: Procrastination 1 24
l MOTIVATION: Procrastination 2 25
l ACTIVATION: The FITT Principle 26
l RELAXATION: Acupressure 27
l CONFIRMATION: I am attracting its Vibrational 28Essence
Lesson 3 – Depressionl AFFIRMATION: My slightest improvement is of 29
such great value
l CONTEMPLATION: Depression 1 30
l SUPPLEMENTATION: Depression 2 - Nutri-B 31
l INFORMATION: Myths & Facts 32
l NUTRIZATION: Ketogenic Diets 33
l INSPIRATION: Beliefs 1 34
l MOTIVATION: Beliefs 2 35
l ACTIVATION: Endorphins 36
l RELAXATION: Exercise 37
l CONFIRMATION: My slightest improvement is of 38such great value
Lesson 4 – High Blood Pressurel AFFIRMATION: It is natural for my body to be well 39
l CONTEMPLATION: High Blood Pressure 1 40
l SUPPLEMENTATION: High Blood Pressure 2 - 41Nutri-Health
l INFORMATION: Water 42
l NUTRIZATION: Calories 43
l INSPIRATION: Focus 1 44
l MOTIVATION: Focus 2 45
l ACTIVATION: Aerobic Exercise 46
l RELAXATION: Yoga 47
l CONFIRMATION: It is natural for my body to 48be well
TABLE OF CONTENTS BY LESSON
Therapeutic Lifestyle ChangeDelivered with Tender Loving Care
2 Therapeutic Lifestyle Change delivered with Tender Loving Care
Lesson 5 – GERDl AFFIRMATION: Absolute well-being is the basis 49
of my universe
l CONTEMPLATION: GERD 1 50
l SUPPLEMENTATION: GERD 2 - Nutri-Digestion 51
l INFORMATION: Metabolism 52
l NUTRIZATION: Proteins & Essential Amino Acids 53
l INSPIRATION: Fear 1 54
l MOTIVATION: Fear 2 55
l ACTIVATION: Basal Metabolic Rate 56
l RELAXATION: Yogic Breathing 57
l CONFIRMATION: Absolute well-being is the basis 58of my universe
Lesson 6 – Osteoarthritisl AFFIRMATION: I am a Vibrational Transmitter and 59
Receiver
l CONTEMPLATION: Osteoarthritis 1 60
l SUPPLEMENTATION: Osteoarthritis 2 - Nutri-Joint 61
l INFORMATION: Carboholism 1 62
l NUTRIZATION: Carboholism 2 63
l INSPIRATION: State Management 1 64
l MOTIVATION: State Management 2 65
l ACTIVATION: Warming Up 66
l RELAXATION: Massage 67
l CONFIRMATION: I am a Vibrational Transmitter 68and Receiver
Lesson 7 – Chronic Fatiguel AFFIRMATION: First, I reach for joy and all 69
else follows
l CONTEMPLATION: Chronic Fatigue 1 70
l SUPPLEMENTATION: Fatigue 2 - 71Nutri-Boost
l INFORMATION: Know Your Enemies 72
l NUTRIZATION: Shopping 73
l INSPIRATION: Sabotage 1 74
l MOTIVATION: Sabotage 2 75
l ACTIVATION: Five R’s 76
l RELAXATION: Imaging 77
l CONFIRMATION: First, I reach for joy and all 78else follows
Lesson 8 – Constipationl AFFIRMATION: Success is about the joy I feel 79
l CONTEMPLATION: Constipation 1 80
l SUPPLEMENTATION: Constipation 2 - Nutri-Fiber 81
l INFORMATION: Emotional Eating 82
l NUTRIZATION: Labels 83
l INSPIRATION: Difficult People 1 84
l MOTIVATION: Difficult People 2 85
l ACTIVATION: Burning, Breathing and Cooling Down 86
l RELAXATION: Positive Affirmations 87
l CONFIRMATION: Success is about the joy I feel 88
Lesson 9 – Osteoporosisl AFFIRMATION: Why is it taking me so long? 89
l CONTEMPLATION: Osteoporosis 1 90
l SUPPLEMENTATION: Osteoporosis 2 - Nutri-Bone 91
l INFORMATION: Intensity 92
l NUTRIZATION: Fasting 93
l INSPIRATION: Confidence 1 94
l MOTIVATION: Confidence 2 95
l ACTIVATION: Super Circuit 96
l RELAXATION: Music Therapy 97
l CONFIRMATION: Why is it taking me so long? 98
Lesson 10 – Back Painl AFFIRMATION: When I reverse the thought, 99
I reverse the condition
l CONTEMPLATION: Back Pain 1 100
l SUPPLEMENTATION: Back Pain 2 - Nutri-C 101
l INFORMATION: Fat Loss 102
l NUTRIZATION: Calorie Diets 103
l INSPIRATION: Pattern Interrups 1 104
l MOTIVATION: Pattern Interrups 2 105
l ACTIVATION: Walk, Run, Jog 106
l RELAXATION: Essential Oils 107
l CONFIRMATION: When I reverse the thought, 108I reverse the condition
Therapeutic Lifestyle Change delivered with Tender Loving Care 3
Lesson 11 – Skin Disordersl AFFIRMATION: My uncontrolled thoughts are 109
not to be feared
l CONTEMPLATION: Skin Disorders 1 110
l SUPPLEMENTATION: Skin Disorders 2 - Nutri-Women’s 111
l INFORMATION: The GLA Fat Burners 112
l NUTRIZATION: Water 113
l INSPIRATION: Coping Skills 1 114
l MOTIVATION: Coping Skills 2 115
l ACTIVATION: Flexibility 116
l RELAXATION: Self-Hypnosis 117
l CONFIRMATION: My uncontrolled thoughts are 118not to be feared
Lesson 12 – Insomnial AFFIRMATION: In my appreciation, I offer 119
no resistance
l CONTEMPLATION: Insomnia 1 120
l SUPPLEMENTATION: Insomnia 2 - Nutri-Sleep 121
l INFORMATION: Rules 122
l NUTRIZATION: Facts, Rules and Hints 123
l INSPIRATION: Impatience 1 124
l MOTIVATION: Impatience 2 125
l ACTIVATION: Muscle Movements 126
l RELAXATION: Progressive Relationships 127
l CONFIRMATION: In my appreciation, I offer 128no resistance
Lesson 13 – PCOSl AFFIRMATION: My greatest gift to give is my 129
happiness
l CONTEMPLATION: PCOS 1 130
l SUPPLEMENTATION: PCOS 2 - Nutri-Hormone 131
l INFORMATION: Reward Meals 132
l NUTRIZATION: Cooking 133
l INSPIRATION: Problem Solving 1 134
l MOTIVATION: Problem Solving 2 135
l ACTIVATION: Muscle Fibers 136
l RELAXATION: Time Management 137
l CONFIRMATION: My greatest gift to give is my 138happiness
Lesson 14 – Strokel AFFIRMATION: Nothing happens without my 139
invited it
l CONTEMPLATION: Stroke 1 140
l SUPPLEMENTATION: Stroke 2 - Nutri-Inflammation 141
l INFORMATION: Fat Cells and Points 142
l NUTRIZATION: Fat 143
l INSPIRATION: Anchors 1 144
l MOTIVATION: Anchors 2 145
l ACTIVATION: Strength Training 146
l RELAXATION: Meditation 147
l CONFIRMATION: Nothing happens without my 148having invited it
Lesson 15 – Obesity l AFFIRMATION: I now hold the key to creating 149
my every desire
l CONTEMPLATION: Obesity 1 150
l SUPPLEMENTATION: Obesity 2 - Nutri-TLC 151
l INFORMATION: MSG 152
l NUTRIZATION: Cholesterol 153
l INSPIRATION: Set Backs 1 154
l MOTIVATION: Set Backs 2 155
l ACTIVATION: Cycle - Swim - Bounce 156
l RELAXATION: Reflexology 157
l CONFIRMATION: I now hold the key to creating 158my every desire
Lesson 16 – Headachesl AFFIRMATION: All-That-Is…is benefitting from 159
by existence
l CONTEMPLATION: Headaches 1 160
l SUPPLEMENTATION: Headaches 2 - 161Nutri-Inflammation
l INFORMATION: Carbo-craving Triggers 162
l NUTRIZATION: Fat 163
l INSPIRATION: Change 1 164
l MOTIVATION: Change 2 165
l ACTIVATION: Exercising 166
l RELAXATION: Nutrition 167
l CONFIRMATION: All-That-Is…is benefitting 168from by existence
4 Therapeutic Lifestyle Change delivered with Tender Loving Care
Lesson 17 – Stressl AFFIRMATION: Whatever I can imagine, the 169
universe can deliver
l CONTEMPLATION: Stress 1 170
l SUPPLEMENTATION: Stress 2 - Nutri-Stress 171
l INFORMATION: Juicing 172
l NUTRIZATION: Digestion and Metabolism 173
l INSPIRATION: Excuses 1 174
l MOTIVATION: Excuses 2 175
l ACTIVATION: Weight Training 176
l RELAXATION: Stress Reduction Bath 177
l CONFIRMATION: Whatever I can imagine, the 178universe can deliver
Lesson 18 – Cancerl AFFIRMATION: To receive what I want, I must 179
not push…
l CONTEMPLATION: Cancer 1 180
l SUPPLEMENTATION: Cancer 2 - Nutri-E 181
l INFORMATION: Additives 182
l NUTRIZATION: Fiber 183
l INSPIRATION: Difficult Situations 1 184
l MOTIVATION: Difficult Situations 2 185
l ACTIVATION: Circuit Training 186
l RELAXATION: Color Therapy 187
l CONFIRMATION: To receive what I want, I must 188not push…
Lesson 19 – Diabetesl AFFIRMATION: The most powerful law in 189
the universe
l CONTEMPLATION: Diabetes 1 190
l SUPPLEMENTATION: Diabetes 2 - Nutri-Sugar 191
l INFORMATION: Alcohol 192
l NUTRIZATION: Snacks 193
l INSPIRATION: Goals 1 194
l MOTIVATION: Goals 2 195
l ACTIVATION: Lean Muscle Mass 196
l RELAXATION: Sleep 197
l CONFIRMATION: The most powerful law in the 198universe
Lesson 20 – Hypothyroidisml AFFIRMATION: My life is supposed to be fun 199
l CONTEMPLATION: Hypothyroidism 1 200
l SUPPLEMENTATION: Hypothyroidism 2 - Nutri-Thyroid 201
l INFORMATION: Setpoints & Plateaus 202
l NUTRIZATION: The Basics 203
l INSPIRATION: Coping Tools 1 204
l MOTIVATION: Coping Tools 2 205
l ACTIVATION: Perfection 206
l RELAXATION: Positive Relationships 207
l CONFIRMATION: My life is supposed to be fun 208
Lesson 21 – High Cholesteroll AFFIRMATION: Behind my every desire is my
desire to feel good 209
l CONTEMPLATION: High Cholesterol 1 210
l SUPPLEMENTATION: High Cholesterol 2 - Nutri-Lipid 211
l INFORMATION: Stress and Seasonal Weight Gain 212
l NUTRIZATION: Nutrients 213
l INSPIRATION: Habits 1 214
l MOTIVATION: Habits 2 215
l ACTIVATION: Exercise 216
l RELAXATION: Journaling 217
l CONFIRMATION: Behind my every desire is my desire to feel good 218
Therapeutic Lifestyle Change delivered with Tender Loving Care 5
TABLE OF CONTENTS BY CHAKRA
l AFFIRMATION:I will love where I am right now 9I am attracting its Vibrational Essence. 19My slightest improvement is of such great value. 29It is natural for my body to be well 39Absolute well-being is the basis of my universe. 49I am a Vibrational Transmitter and Receiver 59First, I reach for joy and all else follows. 69Success is about the joy I feel. 79Why is it taking me so long? 89When I reverse the thought, I reverse the condition. 99My uncontrolled thoughts are not to be feared. 109In my appreciation, I offer no resistance. 119My greatest gift to give is my happiness. 129Nothing happens without my invited it. 139I now hold the key to creating my every desire. 149All-That-Is…is benefitting from by existence. 159Whatever I can imagine, the universe can deliver. 169To receive what I want, I must not push… 179The most powerful law in the universe 189My life is supposed to be fun. 199Behind my every desire is my desire to feel good. 209
l CONTEMPLATION:Metabolic Syndrome 1 10Autoimmune Disorders 1 20Depression 1 30High Blood Pressure 1 40GERD 1 50Osteoarthritis 1 60Chronic Fatigue 1 70Constipation 1 80Osteoporosis 1 90Back Pain 1 100Skin Disorders 1 110Insomnia 1 120PCOS 1 130Stroke 1 140Obesity 1 150Headaches 1 160Stress 1 170Cancer 1 180Diabetes 1 190Hypothyroidism 1 200High Cholesterol 1 210
l SUPPLEMENTATION:Metabolic Syndrome 2 - Nutri-TLC 11Autoimmune Disorders 2 - Nutri-Omega 21Depression 2 - Nutri-B 31High Blood Pressure 2 - Nutri-Health 41GERD 2 - Nutri-Digestion 51Osteoarthritis 2 - Nutri-Joint 61Chronic Fatigue 2 - Nutri-Boost 71Constipation 2 - Nutri-Fiber 81Osteoporosis 2 - Nutri-Bone 91Back Pain 2 - Nutri-C 101Skin Disorders 2 - Nutri-Women’s 111Insomnia 2 - Nutri-Sleep 121PCOS 2 - Nutri-Hormone 131Stroke 2 - Nutri-Inflammation 141Obesity 2 - Nutri-TLC 151Headaches 2 - Nutri-Inflammation 161Stress 2 - Nutri-Stress 171Cancer 2 - Nutri-E 181Diabetes 2 - Nutri-Sugar 191Hypothyroidism 2 - Nutri-Thyroid 201High Cholesterol 2 - Nutri-Lipid 211
l INFORMATION:Insulin 12Hypoglycemia 22Myths & Facts 32Water 42Metabolism 52Carboholism 1 62Know Your Enemies 72Emotional Eating 82Intensity 92Fat Loss 102The GLA Fat Burners 112Rules 122Reward Meals 132Fat Cells and Points 142MSG 152Carbo-craving Triggers 162Juicing 172Additives 182Alcohol 192Setpoints & Plateaus 202Stress and Seasonal Weight Gain 212
6 Therapeutic Lifestyle Change delivered with Tender Loving Care
l NUTRIZATION:Glycemic Index 13Carbohydrates 23Ketogenic Diets 33Calories 43Proteins & Essential Amino Acids 53Carboholism 2 63Shopping 73Labels 83Fasting 93Calorie Diets 103Water 113Facts, Rules and Hints 123Cooking 133The Two C’s 143Cholesterol 153Fat 163Digestion and Metabolism 173Fiber 183Snacks 193The Basics 203Nutrients 213
l INSPIRATION:Reasons 1 14Procrastination 1 24Beliefs 1 34Focus 1 44Fear 1 54State Management 1 64Sabotage 1 74Difficult People 1 84Confidence 1 94Pattern Interrups 1 104Coping Skills 1 114Impatience 1 124Problem Solving 1 134Anchors 1 144Set Backs 1 154Change 1 164Excuses 1 174Difficult Situations 1 184Goals 1 194Coping Tools 1 204Habits 1 214
l MOTIVATION:Reasons 2 15Procrastination 2 25Beliefs 2 35Focus 2 45Fear 2 55State Management 2 65Sabotage 2 75Difficult People 2 85Confidence 2 95Pattern Interrups 2 105Coping Skills 2 115Impatience 2 125Problem Solving 2 135Anchors 2 145Set Backs 2 155Change 2 165Excuses 2 175Difficult Situations 2 185Goals 2 195Coping Tools 2 205Habits 2 215
l ACTIVATION:Fitness 16The FITT Principle 26Endorphins 36Aerobic Exercise 46Basal Metabolic Rate 56Warming Up 66Five R’s 76Burning, Breathing and Cooling Down 86Super Circuit 96Walk, Run, Jog 106Flexibility 116Muscle Movements 126Muscle Fibers 136Strength Training 146Cycle - Swim - Bounce 156Exercising 166Weight Training 176Circuit Training 186Lean Muscle Mass 196Perfection 206Exercise 216
Therapeutic Lifestyle Change delivered with Tender Loving Care 7
l RELAXATION:Alternate Nostril Breathing 17Acupressure 27Exercise 37Yoga 47Yogic Breathing 57Massage 67Imaging 77Burning, Breathing and Cooling Down 86Music Therapy 97Essential Oils 107Self-Hypnosis 117Progressive Relationships 127Time Management 137Meditation 147Reflexology 157Nutrition 167Stress Reduction Bath 177Color Therapy 187Sleep 197Positive Relationships 207Journaling 217
l CONFIRMATION:I will love where I am right now 18I am attracting its Vibrational Essence. 28My slightest improvement is of such great value. 38It is natural for my body to be well 48Absolute well-being is the basis of my universe. 58I am a Vibrational Transmitter and Receiver 68First, I reach for joy and all else follows. 78Success is about the joy I feel. 88Why is it taking me so long? 98When I reverse the thought, I reverse the condition. 108My uncontrolled thoughts are not to be feared. 118In my appreciation, I offer no resistance. 128My greatest gift to give is my happiness. 138Nothing happens without my having invited it. 148I now hold the key to creating my every desire. 158All-That-Is…is benefitting from by existence. 168Whatever I can imagine, the universe can deliver. 178To receive what I want, I must not push… 188The most powerful law in the universe 198My life is supposed to be fun. 208Behind my every desire is my desire to feel good. 218
8 Therapeutic Lifestyle Change delivered with Tender Loving Care
Therapeutic Lifestyle Change delivered with Tender Loving Care 9
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?
_______________________________________________________________________________________
TLC – Lesson 1AFFIRMATION
I will love where I am right now.
There is nothing that you cannot be, do, or have, and we wantto assist you in achieving that. But we lovewhere you are right now, even if you do not,
because we understand how joyful the journey towhere you want to go will be.
10 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 1CONTEMPLATION
Metabolic Syndrome 1
Good Morning, Sunshine!
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 morecomponents 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 tomake aggressive lifestyle changes. Making these changes can delay or derail the development of serious diseasesthat may result from metabolic syndrome.
ExerciseDoctors recommend 20 to 30 minutes of moderate intensity exercise, such as brisk walking, every other day.
Lose weightLosing as little as 5 percent to 10 percent of your body weight can reduce insulin levels and blood pressure anddecrease your risk of diabetes.
Eat healthyThe Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean Diet, like many healthy-eating 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 youeat 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 yourbloodstream. I make it acceptable. I convert the bacon from your breakfast intofatty acids and glycerol. I turn the protein from your dinner steak into aminoacids. And I change the carbohydrates from that mound of mashed potatoesinto sugary glucose.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “thatfishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health likehigh blood pressure and high cholesterol, and has many neurological benefits; including mental clarity andmood 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 derivedvegetable preparation featuring plant sterols which help to lower blood cholesterol in a natural manner. TheNational Institutes of Health recommends a healthy diet, along with the consumption of 2 grams of plantsterols daily, to promote cardiovascular health.
Nutri-Heart is a comprehensive heart support formula that features extracts of hawthorn and arjuna thatsupports 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, andcalcium—that play important roles in heart muscle function.
Therapeutic Lifestyle Change delivered with Tender Loving Care 11
by CLINIX
by CLINIX
TLC – Lesson 1SUPPLEMENTATION
Metabolic Syndrome 2 - Nutri-TLC
12 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 1INFORMATION
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 andglucose from the blood, thus an increase in insulin and fat storage.
• Over consumption or frequent consumption of carbohydrates will shift the body’s metabolism ofcarbohydrates to fat storage and carbohydrate cravings.
• Serotonin levels do not rise sufficiently to cause the sensation we identify as satisfaction; the carbohydrateaddict 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
Carbohydrates
in the food
become sugars in
the blood
Release of insulin
into the blood
Insulin and blood
sugars leave the
blood and enter thecells of the body
Over time,
there are
changes in the
insulin-to-blood
sugar ratio
Sensation
of
satisfaction
Changes
in brain
chemistry
Sensation
of hunger
Consumption of acarbohydrate meal
Carbohydrates
in the foods
become sugars in
the blood
Too much insulin
is released into
the blood
Over sensitive
pancreas releases to
much insulin into
blood
No changes
in brain
chemistry
Calories stored
as fat
in·su·lin • \in(t)-s(U-)lUn\a protein hormone that is synthesized in the pancreas from proinsulin and secreted by the beta cellsof 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 itsconversion into glycogen, fatty acids, and triglycerides, and by reducing the release of glucose fromthe liver, and that when produced in insufficient quantities results in diabetes mellitus
Therapeutic Lifestyle Change delivered with Tender Loving Care 13
TLC – Lesson 1NUTRIZATION
Glycemic Index
It is very important to think of carbohydrates in terms of the peak or rise of glucose that they can causewithin the body when eaten. This is the glycemic index. Glucose has been assigned a relative value of 100 asits glycemic index, and the values of other carbohydrates are simply related to this level. When acarbohydrate is eaten, there is a rise in blood glucose level commensurate with the type and amount ofcarbohydrate ingested, (higher for sugar, lower for fresh fruit). This rise in blood sugar (glucose) is thenfollowed by the release of insulin and fat storage.
Glycemic Index for Common Foods
Myth or Fact? You don’t gain weight from alcohol because ofits 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
HIGH (Vegetables)Baked potato 95Mashed potato 95Carrots 85French Fries 80Beets 75Sweet Corn 60
MODERATE (Vegetables)Sweet Potatoes 55Yams 50Green Peas 45
LOW (Vegetables)Dried beans 30-40Green Beans 40Lentils 30Soybeans 15Green vegetables 0-15
HIGH (Fruits)Watermelon 70Pineapple 65Raisins 65Bananas, ripe 60
MODERATE (Fruits)Orange juice from concentrate 55Mango 50Kiwi 50Grapes 50Pears 45Orange juice, fresh 45
LOW (Fruits)Apricots, dried 30Grapefruit 25Cherries 25Tomatoes 15Apricot, fresh 10
HIGH (Grains, Breads, Cereals)White bread 75-95French bread 75Corn flakes 90Instant rice 90Rice cakes 80-90Pretzels, white flour 80Corn chips 75Graham crackers 75Saltines crackers 75Bagel, white flour 75Grape Nuts 75English muffins 75Croissant 70White rice 70Taco shells 70Cream of Wheat 70Shredded Wheat 70Special K 70Melba toast 70Whole-wheat crackers 65Nutri-Grain cereal 65Regular pasta 65
Stoned Wheat Thins 65Regular pasta 65Raisin bran 60Couscous 60Basmati rice 60Spaghetti, white flour 60Wild rice 55Brown rice 55Oatmeal 55Cracked-wheat bread 50White rice 50Oat and bran bread 50Pita bread, stone-ground
whole wheat 45Wheat grain 45Barley grain 45
14 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 1INSPIRATION
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: We over eat to avoid PAIN and gain PLEASURE.The Present: We over eat to avoid PAIN and gain PLEASURE.The Future: 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.
Therapeutic Lifestyle Change delivered with Tender Loving Care 15
TLC – Lesson 1MOTIVATION
Reasons 2
The pain of overeating and being overweightThe pleasure of controlled eating and losing weight
Use pain and pleasureDon’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.
16 Therapeutic Lifestyle Change delivered with Tender Loving Care
AverageFitness Category Systolic DiastolicVery Poor 132.5 86.3Poor 126.8 83.9Fair 124.6 83.3Good 122.5 80.8Excellent 121.1 79.8Fitness Category AverageVery Poor 29.2Poor 26.9Fair 23.9Good 20.8Excellent 18.2Fitness Category AverageVery Poor 196.0Poor 189.6Fair 182.5Good 174.9Excellent 167.9Fitness Category AverageVery Poor 112.5Poor 107.9Fair 105.5Good 104.0Excellent 102.1Fitness Category AverageVery Poor 237.1Poor 238.5Fair 228.8Good 222.8Excellent 217.3Fitness Category AverageVery Poor 37.0Poor 40.0Fair 41.5Good 44.5Excellent 49.3Fitness Category AverageVery Poor 6.06Poor 5.66Fair 5.14Good 4.86Excellent 4.28
TLC – Lesson 1ACTIVATION
Fitness
4 TLC Tip: 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.
Fitness and Blood Pressure
Fitness andPercent Body Fat
Fitness and Body Weight (lbs)
Fitness and Glucose
Fitness andCholesterol
Fitness and HDLCholesterol
Fitness and TotalCholesterol/HDL
Ratio
Therapeutic Lifestyle Change delivered with Tender Loving Care 17
TLC – Lesson 1RELAXATION
Alternate Nostril Breathing
The name alternate nostril breathing is due to the fact that we alternate between the two nostrils when wedo the breathing.Yogis believe that this exercise will clean and rejuvenate your vital channels of energy.
BenefitsThe exercise produces optimum function to both sides of the brain: that is optimum creativity and optimumlogical verbal activity. This also creates a more balanced person, since both halves of the brain arefunctioning properly. Research has discovered that the nasal cycle corresponds with brain function. Theelectrical activity of the brain was found to be greater on the side opposite the less congested nostril. Theright 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, theydeveloped the alternate nostril breathing technique. This clears any blockage to air flow in the nostrils andreestablishes the natural nasal cycle.
TechniqueClose the right nostril with your right thumb and inhalethrough the left nostril. Do this to the count of four seconds.
Immediately close the left nostril with your right ring fingerand little finger, and at the same time remove your thumb fromthe right nostril, and exhale through this nostril. Do this to thecount 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 thumband 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 ifyour nasal passages are blocked, you should refrain from alternate nostril breathing until the passages areclear again.
Cortisol Kickers: Deep BreathingDeep breathing is an easy stress reliever that has numerous benefits for the body,including oxygenating the blood, which ‘wakes up’ the brain, relaxing musclesand 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.
18 Therapeutic Lifestyle Change delivered with Tender Loving Care18 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 1CONFIRMATION
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 trychasing rainbows in an effort to find the pot of gold at therainbow’s end…Your life will never be fulfilled until you are
happy here and now. — Ken Keyes, Jr.
Therapeutic Lifestyle Change delivered with Tender Loving Care 19
TLC – Lesson 2AFFIRMATION
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 itselfis drawn. And so, the essence of whatever you give your
attention to is unfolding in your experience. Therefore, thereis nothing that you cannot be, do or have. This is Law.
20 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 2CONTEMPLATION
Autoimmune Disorders 1
Metabolic syndrom may cause authoimmune disorders. Autoimmune diseases are characterized by thebody's immune responses being directed against its own tissues. This causes prolonged inflammation andtissue destruction. Autoimmune disorders can cause immune-responsive cells to attack the linings of thejoints—resulting in rheumatoid arthritis—or trigger immune cells to attack the insulin-producing islet cellsof 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 owntissues.
Any disease in which cytotoxic cells are directed against self-antigens in the body's tissues is consideredautoimmune 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 otherendocrinopathies.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 orreverse lifestyle autoimmune dysfunction. Supplementation with omega-3 essential fatty acids (EFAs) fromfish, flax, or perilla oils can alleviate many symptoms of autoimmune disease through their anti-inflammatoryactivity. Docosahexaenoic acid (DHA) extracted from fish oil may be as effective as some prescriptionmedications in reducing inflammation.
Cigarette smoking has been causally linked to the development of multiple autoimmune diseases, includingrheumatoid arthritis, systemic lupus erythematosus, multiple sclerosis, Graves' hyperthyroidism, and primarybiliary 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 tofunction properly.
Detection is complicated as pathogens adapt and evolve new ways to successfullyinfect 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-threateninginfections will invade you and possibly take over.
Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 enhancesthe 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 withRheumatoid Arthritis, Ulcerative Colitis, Crohn’s disease, Eczema and Psoriasis.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. A few other key benefits of this formula are:
• A proprietary blend of vitamins to prevent free radicaldamage.
• High levels of Folic Acid to support women who may bepregnant.
Therapeutic Lifestyle Change delivered with Tender Loving Care 21
by CLINIX
by CLINIX
TLC – Lesson 2SUPPLEMENTATION
Autoimmune Disorders 2 - Nutri-Omega
22 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 2INFORMATION
Hypoglycemia
An “official” diagnosis of insulin-related reactive hypoglycemia calls for a five-hour laboratory sampling of blood. Here aresome 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 haveinsulin-related reactive hypoglycemia, which can lead to weight gain and possibly diabetes.
hy·po·gly·ce·mia • /hi -po-gl i -se-me-U/abnormal decrease of sugar in the blood
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TLC – Lesson 2NUTRIZATION
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 isstored 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. Theremaining carbohydrates are stored as fat.
MILK GROUP Qty. Calories Carbs VEGATABLES Qty. Calories CarbsLow-fat (2%) milk 1 cup 121 12 Carrots, medium sized 1 31 8Skim milk 1 cup 86 12 Corn 1/2 cup 89 21Chocolate milk 1 cup 208 26 Lima beans 1 cup 217 39Pudding, any flavor 1/2 cup 161 30 Peas, green 1/2 cup 63 12Fruit flavored low fat yogurt 1 cup 225 42 Potato 1 large 220 50FRUIT GROUP Sweet potato 1 large 118 28Apple, medium sized 1 81 21 Navy beans 1 cup 259 48Apple juice 1 cup 111 28 Refried beans 1/2 cup 142 26Applesauce 1 cup 232 60 GRAIN GROUPBanana 1 105 27 Bagel 1 165 31Cantaloupe 1 cup 57 14 Biscuit 1 103 13Cherries, raw 10 49 11 White bread 1 slice 61 12Cranberry juice cocktail 1 cup 147 37 Whole wheat bread 1 slice 55 11Dates, dried 10 228 61 Breadsticks 2 77 15Fruit cocktail, own juice 1/2 cup 56 15 Cereal, ready-to-eat 1 cup 110 24Fruit rollups 1 roll 50 12 Oatmeal 1/2 cup 66 12Grapes 1 cup 114 28 Cream of Rice 3/4 cup 95 21Grape juice 1 cup 96 23 Graham crackers 2 sq. 60 11Orange 1 65 16 Saltine crackers 5 60 10Orange juice 1 cup 112 26 Pancakes, 4” diameter 1 61 9Pear 1 98 25 Rice 1 cup 223 50Pineapple 1 cup 77 19 Noodles, spaghetti 1 cup 159 34Prunes, dried 10 201 53 Flour tortilla 1 85 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 notallowed 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.
24 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 2INSPIRATION
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?
ProcrastinationQ: 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 andsuccess.
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
ProcrastinationProcrastination 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.
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TLC – Lesson 2MOTIVATION
Procrastination 2
Get more reasonsInterrupt old patterns
Trigger new statesPulverise 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 throughThe old you.
8. See, hear, and feel the new lean you.
Success can be as simple as procrastinating procrastination!
26 Therapeutic Lifestyle Change delivered with Tender Loving Care
THE FITT PRINCIPLE applies to any type of resistance training. It is especially suited to beginners’ efforts because itspells out exactly what he or she should do to get started. Applying the FITT principle will ensure that your trainingis 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 to14 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, trainwith 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 maximumintensity.
Type of Exercise:
What exercises should you do?
Answer:The more the merrier!
TLC – Lesson 2ACTIVATION
The FITT Principle
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!
Therapeutic Lifestyle Change delivered with Tender Loving Care 27
TLC – Lesson 2RELAXATION
Acupressure
Acupressure uses the same principles points as acupuncture, but works through finger pressure, massage andstroking rather than needles to effect stimulation. Acupressure and massage therapy are frequently combined in ahealing stimulation session. As with other natural therapies, the aim is to regulate, balance and normalize so the bodycan trigger its own power to heal itself. Organ massage, reflexology and deep breathing techniques are frequentlyused in conjunction with acupressure.
Fourteen primary meridians or channels of energy run through your body. Each meridian is name for the organ orfunction connected to its energy flow. Acupressure manually stimulates these points to release blocked energy.
Acupressure Massage: Anti-Aging FacialThe face, head and neck contain nerve centers and reflex points corresponding to your entire body. Whenyou give yourself or receive a facial or face massage, you will also derive many other benefits; including stressrelief, 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 mediumpressure and hold each point for five counts. For the second round, use lighter pressure and hold for threecounts.
Point 1 Hairline (in line with pupils)Point 2 Mid forehead (in line with pupils)Point 3 Above the midpoint of eyebrowsPoint 4 Below the midpoint of eyebrowsPoint 5 Orbital ridge (in line with pupils)Point 6 Sides of nosePoint 7 Sides of mouthPoint 8 Above midpoint of jawbonePoint 9 Above jawbone, one inch from #8Point 10 Under the chinPoint 11/12 Top and bottom midpoint of jawbonePoint 13 Midpoint in front of earsPoint 14 TemplesPoint 15 Cheeks (straight line down from #14)
Cortisol Kickers: Reward YourselfWe all need to feel recognized and rewarded for what we do. If your job doesn’t havebuilt-in opportunities for recognition, or if rewards are infrequent, you may needto add rewards and recognition to your own life. You may decide to take yourself toa 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.
1234
56
78
9
10
11/12
1314
15
28 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 2CONFIRMATION
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; settingforces in motion; reaching out to the galaxy, how carefullywe would act and speak and think. How precious life
would become in its integral wholeness…—Irina Tweedie
There is tremendous value when you are able to deliberately cause eventhe slightest improvement in the way you feel, for even inthat 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.
Therapeutic Lifestyle Change delivered with Tender Loving Care 29
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?
_______________________________________________________________________________________
TLC – Lesson 3AFFIRMATION
My slightest improvement is of such great value.
30 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 3CONTEMPLATION
Depression 1
Metabolic Syndrome may lead to depression. Depression is a common psychiatric disorder, characterized by apersistent 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 "feelsblue", clinical depression is a serious illness that involves the body, mood, and thoughts that cannot simply bewilled or wished away. It is often a disabling disease that affects a person's work, family and school life, sleepingand 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 orsuddenly, and either last for a few months or be a life-long disorder. Having depression is a major risk factor forsuicide; in addition, people with depression suffer from higher mortality from other causes. There are manycauses of Depression:
Some types of depression run in families, indicating that a biological vulnerability to depression can beinherited. Some research has indicated that susceptibly to depression is caused by a chemical imbalance in thebrain.
Certain illnesses, including cardiovascular disease, hepatitis, mononucleosis, and hypothyroidism, maycontribute to depression. Certain prescription drugs such as hormonal contraception and steroids may causedepression. Depression also occurs in patients with chronic pain.
The increase in depression in industrialized societies has been linked to diet, particularly to reduced levels ofomega-3 fatty acids in intensively farmed food and processed foods. Poor sleep quality also co-occurs withmajor depression. Major depression leads to alterations in the function of the hypothalamus and pituitarycausing 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 factorsrelated to depression include the complex development of one's personality and how one has learned to copewith 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. Keepingus in balance helps you control depression, anxiety and other mood disorders.
Nutri-B capsules supply a combination of the B vitamins, including a therapeutic 2 mg dose of Biotin, animportant catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and inmetabolizing leucine.
Nutri-Female is a low-allergy-potential, powdered medical food that provides a combination of macro-and micro-nutrients specially selected for their ability to promote optimal hormone balance. It featuresfortified rice protein, natural phytoestrogens, antioxidants, and fiber, along with all essential vitamins andminerals and a variety of well-researched ingredients that support healthy estrogen metabolism and healthyhormone cycles.
Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “thatfishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health likehigh blood pressure and high cholesterol, and has many neurological benefits; including mental clarity andmood 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 ofplant-based ingredients including di-indolylmethane (DIM) designed to support healthy hormone balance andimmune health for both men and women.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 3SUPPLEMENTATION
Depression 2 - Nutri-B
by CLINIX
by CLINIX
Myth: Aerobics is better for shaping up than weight training.Fact: To transform your physique, you must train with weights.
Myth: If you exercise, it doesn’t matter what you eat.Fact: If you exercise, it matters even more what you eat.
Myth: If women lift weights, they’ll get bulky.Fact: Resistance exercise helps women create lean, toned bodies.
Myth: Weight training is only for young athletes.Fact: People of all ages should be weight training.
Myth: Muscles grow while you’re working out.Fact: Fat burning muscle grows while you’re resting and recuperating.
Myth: A certain number of sets and reps get the job done.Fact: High-intensity effort produces the best results.
Myth: Eating right means three square meals a day.Fact: Eating 5 - 6 nutritious meals a day is the right way!
Myth: People who overeat lack will power.Fact: Overeating is a natural instinct.
Myth: High-carbohydrate, low-fat diets work best.Fact: People are becoming fat from a “carb overdose.”
Myth: You have to count every calorie you eat.Fact: 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: You need to drink water only when you are thirsty.Fact: 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 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 3INFORMATION
Myths & Facts
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TLC – Lesson 3NUTRIZATION
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 willnormalize. A fat-burning metabolism called ketosis will occur. The by-product of burning fats isketones. Ketones are used by the brain to suppress appetite centers.
• When insulin levels are lowered, hyper-insulin and insulin resistance conditions disappear. Elevatedinsulin levels are associated with the drastic weight gain of Type II diabetes. Lower insulin levels preventsalt and water retention. Lower insulin levels also decrease blood pressure. Lower insulin levels reducecholesterol formation.
• High dietary protein increases the production of desirable neurotransmitters. Serotonin andendorphins decrease irritability and depression. They promote relaxation, stress reduction and normalsleep 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.
SupplementsB, C and E Chromium picolinate SodiumEPA/DHEA Evening primrose oil Potassium
Kelwick-Pawan Study:Diet of 90% protein created weight lossDiet of 90% fat created weight loss.Diet of 90% carbohydrates created weight gain.
Myth or Fact? Ketosis is a form of starvation that is veryharmful to your body.
Fact: Ketosis is a normal physiologic state caused by very normal and healthy bodyfunctions. Ketosis allows the body to function efficiently and live off fat whennecessary. Ketones are by-products of partially burned fat and they curb appetite.
An average American eats eight times too many carbohydrates (300g).
Claims10-lb. weight loss in 2 weeksDecreased cravingsDecreased appetiteDecreased bingingDecreased cholesterolDecreased water weight
Do’s20g-40g carbohydratesOnly 20% of daily diet from fatsUnlimited protein to 50g of protein per dayLean meatsSkinless fowl1 gallon water daily
Don’tsNo alcoholNo caffeineNo dairyNo simple sugarsNo starchy foodNo fruit juice
34 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 3INSPIRATION
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?
BeliefsWhatever 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 industryleading a multi-billion dollar advertising campaign to associatepleasure to fatty, sugary, over-salted, and over-caloried foods.
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 themyth 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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TLC – Lesson 3MOTIVATION
Beliefs 2
36 Therapeutic Lifestyle Change delivered with Tender Loving Care
Endorphins are feel good hormones. Many of the feelings of well being and even euphoria oftenassociated with running and other aerobic exercise have been traced to powerful hormones calledendorphins, which the body produces during exercise. Endorphins are morphine like substances that arereleased 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, theyare about 200 times more powerful than morphine, and the effects they can have on the body arenothing 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 thatoccurs after vigorous exercise. This feeling may last with a fair degree of intensity for 30 minutes toan hour or longer.
• After all-out exercise, there is a marked increase in the body’s endorphin levels - as much as a fivefoldincrease.
• Endorphins may have a direct relationship to the relief of some mental problems. Psychiatriststhroughout the world have been using exercise as a standard treatment for depression for years. Insome cases of depression, the endorphin levels are abnormally low, and in such situations, physicalactivity should be of value with its exercise-induced endorphin “high.”
• Many physicians believe that exercise is nature’s best physiological tranquilizer. And in addition tousing exercise as a means of controlling depression, psychiatrists are using it as a way of relieving sometypes of stress and emotional anxiety.
• The soreness or stiffness in muscles or joints that may precede aerobic exercise often disappearsafter 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 befeeling. The problem here is that if a person is suffering from a real injury and not just transientsoreness, the endorphins may mask the pain. The result may be an even greater injury and moreintense pain once the endorphin effect wears off.
TLC – Lesson 3ACTIVATION
Endorphins
4 TLC Tip: Stress ReliefWhat 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 willimprove 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 thehabit even after a leave of absence.
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 yourmetabolic. 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 energyas well as your base metabolic rate.
Therapeutic Lifestyle Change delivered with Tender Loving Care 37
TLC – Lesson 3RELAXATION
Exercise
Exercise increases your overall health and your sense of well-being, which puts more pep in your stepsevery 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 improvingmood.
The Two-Minute De-StressorIf 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 breathingexercise may seem similar to how you start any Beach Body workout, but can be effective on its own to re-focus your mind and body.
1. Standing tall, lift your head up so that you stretch your neck. Take a deep slow breathe in throughyour 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 tolooking straight ahead.
3. Keep breathing with this deep, slow pattern and slowly rotate your head in a clockwise and thencounter-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. Nowswap 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 inthe 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 yourleft hand to your right shoulder.
8. Repeat 10 times, focusing solely on your breathing the entire time.
38 Therapeutic Lifestyle Change delivered with Tender Loving Care
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?
_______________________________________________________________________________________
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?
_______________________________________________________________________________________
TLC – Lesson 3CONFIRMATION
My slightest improvement is of such great value.
Good Night Moonshine!The moment you start moving in the directionof accomplishment, you will find that life willaccommodate you…
—Jack Addington
Therapeutic Lifestyle Change delivered with Tender Loving Care 39
TLC – Lesson 4AFFIRMATION
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. Ifyou could never again think about your body, and instead
just think pleasant thoughts, your body would reclaim itsnatural place of wellness.
40 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 4CONTEMPLATION
High Blood Pressure 1
Metabolic Syndrome may lead to high blood pressure. Blood pressure is the force of blood against thewalls of arteries. Blood pressure is recorded as two numbers — the systolic pressure (as the heartbeats) over the diastolic pressure (as the heart relaxes between beats). The measurement iswritten one above or before the other, with the systolic number on top and the diastolic number on thebottom. For example, a blood pressure measurement of 120/80 mm Hg (millimeters of mercury) is expressedverbally as "120 over 80."
Normal blood pressure is less than 130 mm Hg systolic and less than 85 mm Hg diastolic. Optimal bloodpressure 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 gettingheart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has nowarning signs or symptoms. Regardless of race, age, or gender, anyone can develop high blood pressure. It isestimated that one in every four American adults has high blood pressure. Once high blood pressure develops, itusually 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 tobring 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 – fromyour 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 theseantibodies, even the most minor infection could be deadly for you. I amconstantly at work to protect you against danger. Can you do anything to easemy burden? Yes. You can watch your blood pressure, exercise, and refrain fromeating too much fat.
Therapeutic Lifestyle Change delivered with Tender Loving Care 41
TLC – Lesson 4SUPPLEMENTATION
High Blood Pressure 1 - Nutri-Heart
Nutri-Heart is a comprehensive heart support formula that features extracts of hawthorn and arjuna thatsupports 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, andcalcium—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 anaturally derived vegetable preparation featuring plant sterols which help to lower blood cholesterol in anatural manner. The National Institutes of Health recommends a healthy diet, along with the consumptionof 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 atherapeutic level of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profileof vitamin E rich plants. It also uses a patented blend of folic acid and folic acid metabolites that havegreater absorption for a larger portion of the population than many other folic acid supplements. There aretwo 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. Itcontains therapeutic doses of many nutrients that women need. A full spectrum B complex that helps withAdrenal and liver function. Nutri-Women’s contains Iron, which is important for women to replacemonthly. It also has the essential minerals like chromium and vanadium that help with metabolism, hormoneregulation 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. Nutri-Bone is an optimal supplement for overall bone health and has more studies on it than any other calciumsupplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as thespine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a smallpercentage
by CLINIX
by CLINIX
42 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 4INFORMATION
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’tconsume enough water, virtually every function that your body performs is compromised. This includes theimportant 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 itreally requires is water.
• Your exercise is much more effective if you’re fully hydrated. If you’re not fully hydrated before you startexercising, you’ll do less work and burn fewer calories. Get into the habit of having a glass of water thirtyminutes before you exercise. Remember:The more fully hydrated muscles that you have in your body, themore potential “fat burners” you’ll have working for you. Keep in mind that the entire process of becomingleaner 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 sodaand coffee, contain water, they also don’t count. Neither do foods that you eat, regardless of whether ornot 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 timeyou experience thirst, your body is already in a state of dehydration. Even when your thirst is satisfied, youstill 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 youconsume.
• Be aware that if you’re trying to kick the smoking habit or limit youralcohol consumption, being fully hydrated has been shown to helpthese two worthy efforts tremendously!
hy·dra·tion • \hi -dra-shUn\the act or process of combining or treating with water as theintroduction of additional fluid into the body, hydration sometimeshelps to reduce the concentration of toxic substances in the tissues
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TLC – Lesson 4NUTRIZATION
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 offenough 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.
Fat15%
Protein15%
Carbohydrates70%
Carbohydrates40%
Fat30%
Protein30%
TEID SSOL THGIEW?TEID YHTLAEH
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 asproduce, fresh meat and fish, and whole grains that are as close to their natural state aspossible.
44 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 4INSPIRATION
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 CANIF 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 tofatty, sugared, high-calorie junk food.
• TELL your brain what alternative exercise or foods to use instead ofeating fattening, lethal junk.
• TELL your brain more reasons to be thin.
Therapeutic Lifestyle Change delivered with Tender Loving Care 45
TLC – Lesson 4MOTIVATION
Focus 2
Actions from beliefsBeliefs from emotional control
Control from statesAnd 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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Aerobic Exercise requires you to use a lot of oxygen.When you train your body using a highly aerobicexercise, such as power walking or aerobic dancing, you are essentially increasing the body’s need to get anduse more oxygen.
While you’re exercising, your body’s elevated need for oxygen triggers higher breathing rates and anincreased heart rate. Consistently sending this same message through regular aerobic exercise – that youneed 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 utilizeoxygen. This eventually leads your body to produce and store more of the aerobic enzymes that are foundmostly within your muscles.
More aerobic enzymes will help you burn more fat – so, obviously, you want a lot of them.And while theelevation in your heart rate and your breathing rate is immediate when you begin to exercise, the increasein the amount of aerobic enzymes occurs over a period of weeks and months. This is why it takes timebefore 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, yourmuscles lose the ability to use oxygen and, therefore, lose the ability to burn calories. This is one of thereasons that your metabolism decreases over time, especially when you’re inactive, and why so many peopleregain 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.
TLC – Lesson 4ACTIVATION
Aerobic Exercise
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.
Therapeutic Lifestyle Change delivered with Tender Loving Care 47
TLC – Lesson 4RELAXATION
Yoga
The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated.We can think ofthe union occurring between the mind, body and spirit. What is commonly referred to as "yoga" can be moreaccurately 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 theindividual 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 theirhealth 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 Yogafor the benefits of relaxation.
Pose of a ChildThe Pose of a Child is a relaxation pose which is used to normalize the circulation. It is a resting posethat 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 kneesabout the width of your hips. Place your hands on your thighs, palms down. (This is the vajra-asanaor Thunderbolt Pose).
2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your armsforward.
3. Rest your forehead on the floor, if possible, and then bring your arms around to your sides until thehands 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 AltarMaking 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 aquiet space indoors or outdoors. Collect items that have meaning for you andplace them on your altar along with candles and perhaps some soothing
aromatherapy oil. Spend time each day at your altar, using it as a specialplace where you can meditate and nurture yourself.
48 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 4CONFIRMATION
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 blownby the wind, but they do not take root in the body unless itis ready to receive them…
— Claude Bernard
Therapeutic Lifestyle Change delivered with Tender Loving Care 49
TLC – Lesson 5AFFIRMATION
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 toyou 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.
50 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 5CONTEMPLATION
GERD 1
Metabolic Syndrome may lead to GERD. GERD (Gastroesophageal Reflux Disease) is a condition whenstomach acid seeps into the esophagus, the tube leading from the throat to the stomach, causing a variety ofsymptoms 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 – ameasure of body fat) increased symptoms of GERD. Being overweight is defined as having a body massindex or BMI between 25 and 29.9 and obesity is defined as having a BMI of 30 or higher. This number isdetermined by using weight and height.
Being overweight increased the odds of having GERD symptoms by 50 percent when compared to having anormal 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 issimple: I am a conduit for food. I begin as an extension of the pharynx in theback of the oral cavity. I then go down the neck next to the trachea, throughthe thoracic cavity, and penetrate the diaphragm to connect with the stomach.
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TLC – Lesson 5SUPPLEMENTATION
GERD 2 - Nutri-Digestion
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 onmultiple levels.
Nutri-Gut is uniquely designed to nutritionally support the overall health and function of the uppergastrointestinal (GI) tract.
Nutri-Fiber is a low sodium blend of soluble and insoluble fibers in a 1:1 ratio. Nutri-Fiber is a powderedproduct designed primarily to provide the metabolic benefits of fiber, while also supporting intestinalfunction and integrity.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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
by CLINIX
52 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 5INFORMATION
Metabolism
The most dramatic changes to your body are going to occur due to changes in your metabolism. Rev up your metabolismand 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 theamount of calories your body burns. The key word here is rate. The rate of calories that your body burns canchange, depending on what it is you are doing. If you are sleeping, your metabolism will be burning calories at arelatively 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 asbreathing, maintaining your nervous system, and performing any digestion system function.All these functionsslow down when you’re asleep.
Once you wake up, so do all the functions that your body performs. This raises your metabolism.When youbegin 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 alltwenty-four hours of each day of your life? This can be accomplished by exercising regularly. That is one of thesecrets to making dramatically positive changes to your body!
Basal Metabolic Rate
After age 20, BMR should be lowered by 2 percent per decade. That is, estimated BMR should be lowered by 2percent for people in their 30s, 4 percent for those in their 40s, 6 percent for those in their 50s, and so on.
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
me·tab·o·lism • \mU-tab-U-liz-Um\the sum of the processes in the buildup and destruction ofprotoplasm; specifically : the chemical changes in living cells bywhich energy is provided for vital processes and activities andnew material is assimilated <methods of determining body andtissue metabolism
Therapeutic Lifestyle Change delivered with Tender Loving Care 53
TLC – Lesson 5NUTRIZATION
Proteins & Essential Amino Acids
• PP rrootteeiinn is essential for growth and development.
• PP rrootteeiinn provides the body with energy, and is needed for the manufacture of hormones, antibodies, enzymes,and tissues.
• PP rrootteeiinn 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 thebody. Some of the amino acids are designated nonessential. This means that they do not have to come from thediet because they can be synthesized by the body from other amino acids. Other amino acids are consideredessential, 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 forthe protein-making process. These amino acids may come from dietary protein or from the body’s own pool ofamino 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 areconsidered 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 arefound 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 fromwhat we eat.
For the body to properly synthesize protein, all the essential amino acids must be present at the same time and inthe proper proportions.
Myth or Fact? You need to worry about getting enoughprotein.Fact: As we bet older, our calorie needs may go down, but not our need for protein. Ifyou 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.
54 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 5INSPIRATION
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?
FEARFear of failure is the great crippler
• FEAR is False Expectations Appearing Real
• FEAR is False Evidence Affecting Reality
FEAREliminate 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.
FEARErasing 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 5MOTIVATION
Fear 2
Knowledge comes from good judgmentGood judgment comes from experienceExperience comes from bad judgment
Eliminate fear and change its meaningDefine 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 knowledgeWhat 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.
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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 metbefore any calories can be used for physical activity or food digestion. A person who needs a total of 2,000calories 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 andfemales, 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 higherBMRs. For example, for two people of different shape but of the same weight, the shorter, stocky person willhave 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 activeeven when at rest. Fat tissue is comparatively inactive metabolically. An increase in muscle mass elevates theBMR. 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. Thisdirect relationship between lean body mass and the elevation of the BMR points to the importance of strengthtraining for a weight-loss program.
Fasting and dieting: A client’s metabolic rate can drop as low as 20 percent during fasting or dieting. Thisdrop is due to the loss of lean tissues, as well as to the body’s effort to conserve energy by slowing down theBMR. This slowing down of the metabolism seems to be a protective mechanism to conserve fat stores whenthere is a food shortage. This slowing hampers weight loss. Ample protein is a must to maintain lean body massand metabolic rate.
Environmental temperature: Both heat and cold raise the body’s BMR. People living in a tropical climategenerally have metabolisms 5-20 percent higher than those living in more temperate areas. Exercising in theheat also raises BMR. Muscular shivering in colder climates can increase BMR.
Exercise: Many studies have demonstrated the effect of exercise on increasing the BMR.
TLC – Lesson 5ACTIVATION
Basal Metabolic Rate
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 affectingbody 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 astwo to three times more after eating proteins versus carbohydrates and fats.
Therapeutic Lifestyle Change delivered with Tender Loving Care 57
TLC – Lesson 5RELAXATION
Yogic Breathing
Yogic Breathing is used to maximize inhalation and exhalation. Its purpose is to gain control the breath, correct poorbreathing habits and increase oxygen intake. Yogic breathing may be practiced at any time and is especially useful insituations of high stress for calming the nerves.
Breathing Exercise
Inhale1. 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. Sometension 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 ofbreathing 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.
Exhale1. 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 breathfor 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 10minutes daily.
Cortisol Kickers: Get Fragrant FlowersIt’s fragrance. None of our other four senses has the power to trigger emotionsas strong or memories as sweet as scent. Roses work well for the scent as wellas their beauty. Another favorite flower is the lilac, because it often reminds
people of a loved one. So, visit your favorite florist and enjoy!
58 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 5CONFIRMATION
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 throughyou. You only have to allow it. Like the air you breathe, youonly have to open, relax, and draw it into your Being.
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TLC – Lesson 6AFFIRMATION
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 signalthat is instantly being understood and answered…andimmediately your present and future circumstances begin
changing in response to the signal you are projecting. The entireUniverse, right now, is being affected by what you are offering.
60 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 6CONTEMPLATION
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 oneor 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 theUnited States. Osteoarthritis occurs more frequently as we age. Before age 45, osteoarthritis occurs morefrequently 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 lowerback. Extra weight appears to increase the risk of osteoarthritis by placing extra pressure on these joints andwearing away the cartilage (tissue that cushions the joints) that normally protects them.Weight loss candecrease 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 theprotein makeup of cartilage degenerates. Repetitive use of the joints over the years irritates and inflames thecartilage, causing joint pain and swelling. Eventually, cartilage begins to degenerate by flaking or forming tinycrevasses. In advanced cases, there is a total loss of the cartilage cushion between the bones of the joints. Lossof 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 thanany other joint in the body.
I am essentially made up of four bones. The femur, which is the large bone in your thigh, attaches byligaments 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 Ibend. Cartilage is the smooth coating that covers the surface of the bones insideme. It also cushions and helps lubricate the joint surfaces.
In osteoarthritis the cartilage begins to degrade. Over time the cartilage canthin 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 becomecompletely "worn away" and the bones begin to rub together.
Nutri-Joint is a comprehensive formula designed to provide broad support for healthy joint function byfeaturing premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) inaddition 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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. Nutri-Bone is an optimal supplement for overall bone health and has more studies on it than any other calciumsupplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as thespine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a smallpercentage
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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
Therapeutic Lifestyle Change delivered with Tender Loving Care 61
by CLINIX
by CLINIX
TLC – Lesson 6SUPPLEMENTATION
Osteoarthritis 2 - Nutri-Joint
62 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 6INFORMATION
Carboholism 1
YYoouu mmaayy bbee aa ccaarrbboohhooll iicc iiff……• A frequent focus on eating.
Q: Do you spend a great deal of time thinking about food, dieting, or your weight?
““YYoouu mmaayy bbee aa CCaarrbboohhooll iicc!!””
• 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?
““YYoouu mmaayy bbee aa CCaarrbboohhooll iicc!!””
• 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 youjust don’t have the energy for them? Do you get hungry/tired in the middle of the afternoon?
““YYoouu mmaayy bbee aa CCaarrbboohhooll iicc!!””
• 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?
““YYoouu mmaayy bbee aa CCaarrbboohhooll iicc!!””
• 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 toextremes, with a feeling of euphoria or heightened happiness, only to feel later inexplicably sador hopeless?
““YYoouu mmaayy bbee aa CCaarrbboohhooll iicc!!””
complex carbohydratea polysaccharide (as starch or cellulose) consisting of usuallyhundreds or thousands of monosaccharide units; also a food (as rice or pasta) composed primarily of such polysaccharides
Therapeutic Lifestyle Change delivered with Tender Loving Care 63
TLC – Lesson 6NUTRIZATION
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 1Food Cravings: Good, wholesome meals are desired and enjoyed at Level 1. There is a desire for a widevariety of foods. Typical favorites salads, vegetables, fruit and fruit juices, red meats, fish, fowl, and cheeses incombination with breads, pasta, potatoes, and desserts.
Level 2Food Cravings: An increasing desire for carbohydrates emerges at Level 2, especially for breads and bakedgoods, potatoes, rice, pasta, snack foods (e.g., potato chips, popcorn, pretzels, cheese puffs). Sometimes therecan be a desire for beer or wine. The desire for vegetables and salads lessens.
Level 3Food 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 stageto 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 consumemore food than slim people. Carbohydrate addicts often eat far less. The carbohydrate addict’s body is moreefficient at turning food energy into fat.Your body’s tendency to gain weight easily will tend to increase “naturally” with each passing year. Changinghormonal levels make your body more efficient at storing food energy in the form of fat. Stress, emotionalupheavals, menopause, some medications, and smoking cessation can also increase your cravings forcarbohydrates.
AAnn aaddddiiccttiioonn ttoo ccaarrbboohhyyddrraatteess mmaayy bbee aa ssiimmppllee rreessuulltt ooff aann eexxcceessss ooff tthhee ““hhuunnggeerr hhoorrmmoonnee”” iinnssuulliinn..
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.
64 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 6INSPIRATION
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 onlyexists in your mind.
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TLC – Lesson 6MOTIVATION
State Management 2
I am what I feelI feel what I am
I become my feelingsMy 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!
66 Therapeutic Lifestyle Change delivered with Tender Loving Care
Warming up before working out or competing is essential to improving performance and preventinginjuries.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 thusimproved 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 andduration prior to explosive sports enhances trained athletes performance, but not necessarily that ofuntrained athletes.
• Indirect warm-ups (exercise not directly related to the sport) often can aid performance, as canbicycling for 4-5 minutes and/or flexibility (stretching) exercises.
• Almost all studies showing a detrimental effect from warming up used untrained people as thesubjects, who apparently cannot tolerate high-intensity warm-ups.
• Heavy, non-related warm-ups interfere with one’s ability to perform sports skills requiring carefulcontrol.
• Your warm-up should ensure improved performance, and only careful experimenting will yield the besttype, intensity and duration for you.
TLC – Lesson 6ACTIVATION
Warming Up
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 makemoney. 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 keepgoing even when results are slow.
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TLC – Lesson 6RELAXATION
Massage
A massage can wipe away our blues, reduce our stress and offer the healing power of human touch. Most of ustreasure a self-indulgent massage from our spouse, a friend or a professional massage therapist. But, massage is farmore than indulgence and relaxation. Massage helps relieve pain, break up scar tissue, correct poor posture fromspinal curvature and whiplash, promote recovery from fatigue and is an effective treatment for cardiovasculardisorders, actually helping to prevent heart disease by improving the flow of blood throughout the entire circulatorysystem.
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 themovement of waste products of the muscle tissue. Recent evidence shows that deep tissue massage can breakup scar tissue and eliminate it.
• Lymphatic Draining is a highly specialized kneading technique over a large surface area. The technique usesprecise, complex hand movements to encourage the draining of lymph fluids. In comparison, normal massagetechniques are much too forceful to allow drainage in the tissues and may actually hinder transport.
Self MassageMost people suffer from occasional stiff necks, aching shoulders and headaches, so the shoulders are the perfectplace to begin self-massage.
1. Stroke your right shoulder with your left hand. Mold your hand to the curves of your body. Starting at thebase 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 thebase of the skull. Then knead each shoulder; squeeze and release the flesh on your shoulders and at the topof your arms.
3. Loosely clench your left hand into a fist and gently pound your right shoulder. Keep your wrist flexible. Thisspringy movement improves the circulation and can be very invigorating if you are tired. Repeat on the otherside.
4. Finish by stroking softly and smoothly both hands. Start with your hands on the side of your face and glidethem gently down under your chin. Slide your hands past each other at the front of the neck, so that eachhand 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: SexYou probably already know that sex is a great tension reliever, but have youofficially thought of it as a stress-relieving practice? Perhaps you should. Thephysical benefits of sex are numerous, and most of them work very well toward
relieving stress.
68 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 6CONFIRMATION
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 outof a dynamic positive desire which does not have to be
put in words…— Ambrose Worrall
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TLC – Lesson 7AFFIRMATION
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 becomeseasier for you to understand whether you are choosingthoughts that move you closer to your desired destination or
farther from your desired destination. If you will make theimproved feeling or emotion your real destination, then anything
and everything that you want will quickly follow.
70 Therapeutic Lifestyle Change delivered with Tender Loving Care
TLC – Lesson 7CONTEMPLATION
Chronic Fatigue 1
Metabolic syndrome may lead to Chronic Fatigue. Chronic Fatigue is a feeling of weariness, tiredness, orlack of energy. Fatigue is different from drowsiness. In general, drowsiness is feeling the need to sleep, whilefatigue is a lack of energy and motivation. Drowsiness and apathy (a feeling of indifference or not caringabout what happens), lessened capacity for work and reduced efficiency of accomplishment are symptoms offatigue. 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 ofsleep. However, it can also be a nonspecific sign of a more serious psychological or physical disorder.Whenfatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by amedical provider. Because fatigue is a common complaint, sometimes a potentially serious cause may beoverlooked.
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 EndocrineSystem.
I am a network of glands throughout your body that produce more than fiftydifferent hormones or chemical messengers to maintain and regulate basic bodily
functions. My life processes include growth and development, reproduction,immunity and homeostasis.
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Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stresshormone 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, animportant catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and inmetabolizing leucine.
Nutri-Thyroid is a blend of vitamins and herbs designed for thyroid support, conversion of T4 to T3 (activethyroid) 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and mood stabilization. Ifyou 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.
TLC – Lesson 7SUPPLEMENTATION
Chronic Fatigue 2 - Nutri-Boost by CLINIX
by CLINIX
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 weighttoo 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 self-conscious 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.
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TLC – Lesson 7INFORMATION
Know Your Enemies
en·e·my • \e-nU-me\one that is antagonistic to another; especially one seeking toinjure, overthrow, or confound an opponent
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TLC – Lesson 7NUTRIZATION
Shopping
The supermarket is a very dangerous place. Like a restaurant, it is designed by experts to encourage thedieter to impulsively buy too much.Why are the cookies at the end of the aisle? Why is the candy near thecheckout?
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 GOPurchasing high calorie junk food is increased when a shopper is hungry. Shopping after a mealresults in fewer impulse buys. If it isn’t in the house, you can’t eat it.
• MAKE A LISTDon’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-PLANGet in! Get nutrition! Get out!
• STICK TO THE PERIPHERYFruits and vegetables are on the outside. If you can't find the fat, you can't buy it or eat it.
• UNPREPARED FOODS ONLYPrepared foods are loaded with fats, sugars, salts, additives, preservatives and calories.
• TAKE MINIMAL CASHIf 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 travelwell and resist spoiling. That means preservatives and chemicals and removing everything that would causeit to spoil, which, coincidentally, is often the very things that makes it nutritionally useful. And to beeconomical to produce, it has to be resistant to climate, pests, bugs and the like. And that meanspesticides. 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 problemis, it's a devil's bargain. When you realize that there is a strong nutritional component toabout 7 of the 10 leading causes of death in this country, then you begin to think that thistrade-off might not be such a bargain after all.
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 SabotageAnything 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 ofshort-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 SabotageRecall 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 7INSPIRATION
Sabotage 1
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TLC – Lesson 7MOTIVATION
Sabotage 2
If I could - I should!If I should - I will!
If I will - I will do it now!
SabotageIf you SELF-SABOTAGE, it is because you believe that losing weight will cause more pain than pleasure.
Sabotage Potential1. Word associations - List your first three thoughts.
Dietinga.b.c.
Eatinga.b.c.
Fooda.b.c.
2. Mixed messages - List your thoughts concerning eating:Parental messagea.b.
Peer message1.2.
Sabotaging Sabotage1.Write the pleasures of weight loss.
2.Write the pains of dieting.
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Range of Motion:
When we speak of range of motion, we mean the complete movement capability of a joint. Each andevery exercise must be performed through the complete range of motion. In other words, from a fullystretched 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 Keiserequipment) must be small enough that the exercise can be performed through its full range of motionwithout “cheating” or using body swing.Yet, the resistance must be such that it taxes the muscles forthe desired number of repetitions.
Repetitions:
When choosing the number of repetitions (how many times the exercise is to be done), you must firstdecide what results you want from the program. Generally, low repetitions (3-8) produce absolutestrength. 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 repetitionsbefore it is ready to function near full capacity again. For example, several repetitions of the curl wouldconstitute one set of curls.A second set of repetitions should begin after about two to four minutesof 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 twominutes.
Recovery:
The last R, recovery, is very important.Adequate time must be allowed between one workout and thenext so the exercised muscles can complete their recovery processes.As a general rule, you shouldnot 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.
TLC – Lesson 7ACTIVATION
Five R’s
4 TLC Tip: Create a RitualYour workout routine should become so ingrained that it becomes a
ritual. This means that the time of day, place or cue automatically startsyou towards grabbing your bag and heading out. If your workout times
are completely random, it will be harder to benefit from the momentumof a ritual.
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TLC – Lesson 7RELAXATION
Imaging
Imaging, also known as visualization or imaginal relaxation, makes use of mental images as a means of achievinga deeply relaxed state. After meditation, it is probably one of the oldest relaxation techniques practiced byhumankind.
In this type of exercise, vivid images associated with rest, tranquility, and serenity are used as positive feedbackmessages to the rest of the body. These images act as cues that stimulate the nervous system and cause tensemuscles to respond subconsciously.
Once practiced, imaging can be one of the simplest and most enjoyable of all relaxation techniques. And likeother relaxation techniques, it too acts as a trigger of the relaxation response; in this case, by conditioning thebrain to associate mental images with relaxation, and perhaps even bliss.
Imaging ExerciseThe use of visualization is very powerful in changing your thoughts, emotions and feelings. This exercise is easilydone 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 anddotted with tall palm trees, swaying lightly in the breeze. The water is an incredible aquamarine color and isclear 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 thensoft and silence.
You feel the warmth of the sun on your body and the light tropical breeze brushes your skin. You feel thewarmth 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 theinhalation 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 PoseThe Corpse Pose, if done correctly, will stimulate blood circulation and will lessen or
relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, andinsomnia. 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 sideto center it.
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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 nervousprostration; but positive faith- positive thinking – will leadyou towards happy, healthy and abundant living…
— Albert E. Cliffe
TLC – Lesson 7CONFIRMATION
First, I reach for joy and all else follows.
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TLC – Lesson 8AFFIRMATION
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 meansyou are right on the track of your own. Success is notabout getting it done; the measure of success in life is not the
attainment of the money or the stuff – the measure of success isabsolutely the amount of joy you feel.
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TLC – Lesson 8CONTEMPLATION
Constipation 1
Metabolic Syndrome may lead to constipation. Constipation is medically defined as fewer than threebowel 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 areconstipated find it painful to have a bowel movement and often experience straining, bloating, and thesensation of a full bowel.
Constipation is one of the most common gastrointestinal complaints in the United States. More than 4million 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 andsurgery. Self-treatment of constipation with over-the-counter laxatives is by far the most common choicefor 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 underlyingcause (e.g., tumors of the colon).Acute constipation also requires an immediate assessment if it isaccompanied by worrisome symptoms such as rectal bleeding, abdominal pain and cramps, nausea andvomiting, 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 toanus. 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. Stoolvolume is a third of a pint. I contract several times a day to send this wasteout. Constipation is medically defined as straining, bloating, and the sensationof a full bowel.
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Nutri-Fiber is a blend of fiber to add to a healthy diet to maintain regularity, hormone metabolism, andhealthy levels of cholesterol.
Nutri-Rehydration is a re-hydration drink mix with a unique blend of electrolyte minerals that are foundin muscle cells.
Nutri-Gut is uniquely designed to nutritionally support the overall health and function of the uppergastrointestinal (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 onmultiple levels.
Nutri-Detox is a low-sodium blend that promotes kidney and liver detoxification capacity and enhancesthe 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 forpatients 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
TLC – Lesson 8SUPPLEMENTATION
Constipation 2 - Nutri-Fiber by CLINIX
by CLINIX
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 andhard 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 earliestemotional messages as an infant, when you learned that being fed made you feel happy, safe and content, whilefeeling 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 turningto 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 howyou eat, look, live, and feel. It is time for you to finally break free of that vicious cycle of comforting yourselfwith 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.
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TLC – Lesson 8INFORMATION
Emotional Eating
emo·tion • \i-mo-shUn\a conscious mental reaction (as anger or fear) subjectivelyexperienced as strong feeling usually directed toward a specificobject and typically accompanied by physiological and behavioralchanges in the body
Myth or Fact? Certain foods, like grapefruit, celery, or cabbage soup, can burnfat 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 causeweight loss.
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TLC – Lesson 8NUTRIZATION
Labels
New page coming from Colleen
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TLC – Lesson 8INSPIRATION
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:
• INDULGERSAvoid, escape, and run away. Don’t be timid. If you can’t run away, tell them you are trying to losesome weight. Refuse the wine! Decline the beer! Just say “NO THANK YOU”. Be sensitive but befirm.
• EX-DIETERSSome have forgotten how tough it is to diet and will demean your efforts claiming,“It’s a cinch”.Thank them and RUN AWAY.
• BINGING SPOUSESThey can be difficult. Discuss the problem early. Create the terms inadvance what, when, where, and how they can eat around you.
• OVERWEIGHT FRIENDSThey feel guilty - they feel ashamed - they feel unhealthy - they feel fatand they want company. Misery loves company - RUN AWAY.
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TLC – Lesson 8MOTIVATION
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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MetabolismMuscle is very active tissue with high-energy requirements for maintenance and rebuilding processes. Even whenwe are asleep, our skeletal muscles are responsible for over 25 percent of our calorie use.An increase in muscletissue causes a corresponding increase in our metabolic rate, and a decrease in muscle tissue causes acorresponding decrease in our metabolic rate.
The gradual loss of muscle tissue means that non-training adults will experience reduction in metabolic rateevery year of life. This gradual decrease in metabolism is closely related to the gradual increase in body-fat thattypically accompanies the aging process.When less energy is required for daily metabolic function, calories thatwere 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.
BreathingTwo 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 themost 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. Thiscould lead to dizziness and possible fainting, among other more serious complications.
Cooling DownAt the end of each exercise session, it is highly recommended that you cool down for five to ten minutes. Thisis especially important after high-intensity exercise which contains an anaerobic component (for example, veryhigh-resistance training).Anaerobic exercise results in lactic acid accumulation in the bloodstream and muscles.Acool-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. Thisshock to the system keeps the body in a “ready” state and maintains the possibly needed high metabolism
TLC – Lesson 8ACTIVATION
Burning, Breathing and Cooling Down
4 TLC Tip: Prepare the night beforePrepare 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’reready to go. Also, eat regularly throughout the day so that you have sufficient
energy to complete your workout.
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TLC – Lesson 8RELAXATION
Positive Affirmations
Every thought you think every word you say is an affirmation. All of our self-talk or inner dialogue is astream of affirmations.We are continually affirming subconsciously with our words and thoughts and thisflow of affirmations is creating our life experience in every moment. Our beliefs are just learned thoughtpatterns that we have developed since childhood, many of these work well for us, but others may now beworking against us, they are dysfunctional and may be sabotaging us from achieving what we believe wewant. Every affirmation we think or say is a reflection of our inner truth or beliefs. It is important to realizethat many of these "inner truths" may not actually be true for us now or may be based on invalid orinappropriate impressions we constructed as children, which if examined as an adult can be exposed asinappropriate.
You can use Positive Affirmations which are usually short positive statements targeted at a specificsubconscious set of beliefs, to challenge and undermine negative beliefs and to replace them with positiveself-nurturing beliefs.
Replace Negative ThoughtsUse this technique to help yourself stop negative self-talk and worry, and replace it with feelings of well-being 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 yourselfbeing 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 notto worry.”
You can say these phrases to yourself repeatedly, like a broken record. Every time a negative thought entersyour 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 tochange your automatic negative self-talk to thoughts of self-love and acceptance.
Cortisol Kickers: Think PositiveYou can usually change your experience of your current circumstances by changingyour attitude about them. Developing an optimistic point of view and changingnegative 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!
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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 foreverything they have…Giving thanks for what we have, alwaysopens the door for more to come, and ungratefulness always closes
the door…— Alan Cohen
TLC – Lesson 8CONFIRMATION
Success is about the joy I feel.
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TLC – Lesson 9AFFIRMATION
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 youdesire is because you are holding yourself in avibrational pattern that does not match the
vibration of your desire.
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TLC – Lesson 9CONTEMPLATION
Osteoporosis 1
Metabolic Syndrome may lead to osteoporosis. Osteoporosis is a disease in which bones become fragile andmore likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bonebreaks. 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 bonedensity is, the stronger the bones. Normally, bone density accumulates during childhood and reaches a peak byaround age 25.After age 35, both men and women will normally lose 0.3% to 0.5% of their bone density peryear 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 bonedensity 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 anddisability. Up to 30% of patients suffering a hip fracture will require long-term nursing home care. Elderlypatients 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. Inaddition, once a person has experienced a spine fracture due to osteoporosis, he or she is at very high risk ofsuffering another such fracture in the near future.About 20% of postmenopausal women who experience avertebral 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 asimportant as treatment. Osteoporosis prevention measures include lifestyle changes such as quitting cigarettesmoking, curtailing alcohol intake, exercising regularly, and consuming a balanced diet with adequate calciumand vitamin D.
With the aging of America, the number of people with osteoporosis related fractures will increaseexponentially. 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 ofrice. 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 withhyperparathyroidism, we overproduce calcium in your blood and take awaycalcium from your bones. If you have parathyroid disease, you will develop
osteoporosis regardless of your age or sex.
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TLC – Lesson 9SUPPLEMENTATION
Osteoporosis 2 - Nutri-Bone
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 calciumsupplement showing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as thespine compared to the ever so popular calcium carbonate that is only shown to slow bone loss by a smallpercentage
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 byfeaturing premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) inaddition 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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.
by CLINIX
by CLINIX
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TLC – Lesson 9INFORMATION
Intensity
INTENSITY refers to the difficulty of a workout or exercise schedule. One’s training “intensity” may be (butnot 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 N T E N S I T Y
T I M E
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 feeling2. the magnitude of a quantity (as force or energy) per unit (as of
surface, charge, mass, or time)
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TLC – Lesson 9NUTRIZATION
Fasting
Fasting is an effective and safe method of helping the body detoxify. Fasting is recommended for any illness, asit gives the body the rest it needs to recover. By relieving the body of the work of digesting foods, fastingpermits the system to rid itself of toxins while facilitating healing. The toxins enter the bloodstream, causing thebody to experience a “low” or “down” cycle. During such a cycle, you may suffer from headaches, diarrhea, ordepression.
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 aspersonal experiences to reinforce the fact that fasting is advantageous to the human body.
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TLC – Lesson 9INSPIRATION
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 ConfidenceMENTAL 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 FOCUS1. 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 BELIEFS1. 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 LOSSCONFIDENCE ACTION
WEIGHT LOSS —————— WEIGHT LOSSBELIEFS RESULTS
ACTION BREEDS RESULTSACTION BREEDS CONFIDENCE
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TLC – Lesson 9MOTIVATION
Confidence 2
Talk your weight loss talkWalk your weight loss walkAnd 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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Isometric Exercise: These activities are characterized by physical exercise that contracts muscles with nojoint movement. For example, if you stand in front of a mirror, contract your biceps or upper arm muscle for10 to 20 seconds, and then relax the muscle. You have completed a typical isometric exercise.Also, pushingagainst an immovable object, such as a doorjamb, or pulling up on the chair in which you are sitting are all classicexamples 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 isometriccontraction of the hand, as by gripping something tightly for several seconds, may cause a brief increase in bloodpressure 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, anextremity, 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, orcontribute to lower blood pressure and pulse rates.
Circuit Training: A combination of various types of isotonic and isokinetic exercise for short periods is gainingpopularity 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 isthe goal during the 30 seconds, followed by 30 seconds of rest before beginning the next exercise. Two sets ofeach exercise are completed in 20 minutes, and exercise sessions are scheduled a minimum of four times perweek.
A further modification of this approach has been called “the super circuit.” The only difference is that with thesuper circuit, the 30-second rest period is eliminated and the person is required to run in place for 30 seconds.
TLC – Lesson 9ACTIVATION
Super Circuit
4 TLC Tip: Get a BuddyGrab 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 9RELAXATION
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 welland meets the needs of children and adults with disabilities or illnesses. Music therapy interventions can bedesigned 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 thebeat that has the calming effect on us although we may not be very conscious about it. They point out thatwhen we were a baby in our mother's womb, we probably were influenced by the heart beat of our mother.Werespond to the soothing music at later stages in life, perhaps associating it with the safe, relaxing, protectiveenvironment provided by our mother.
Music Therapy ExerciseThis exercise is one that puts you in touch with your soul through the use of music. Music is a wonderfulbackdrop for experiencing the inner self. When we are in touch with the deeper aspects of ourselves, it iseasier 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 energythat is feeding your body, spirit and soul.
5. Listen and feel the music. As you listen, discern the individual sounds that combine to produce thismusic. 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 andfeeling.
7. Spend 15 to 30 minutes today just listening to music. Be mindful….listen and feel the music.
Cortisol Kickers: Work Music into your DayYou can use music in your daily life and achieve many stress relief benefits. One ofthe great benefits of music as a stress reliever is that it can be used while you conductyour 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.
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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. Flowersopen to perfection slowly in the sun…Don’t be in a hurryabout spiritual matters. Go step by step and be very sure…
— White Eagle
TLC – Lesson 9CONFIRMATION
Why is it taking me so long?
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TLC – Lesson 10AFFIRMATION
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 choosingdifferent thoughts. However, choosing different thoughtsrequires focus and practice. If you continue to focus as
you have been, to think as you have been, and to believe asyou have been, then nothing in your experience will change.
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TLC – Lesson 10CONTEMPLATION
Back Pain 1
Metabolic syndrome may lead to back pain. The spine is designed to carry the body's weight and distributethe load encountered during rest and activity.When excess weight is carried, the spine is forced to assimilatethe burden, which may lead to structural compromise and damage. In order to compensate for the extraweight, the spine can become tilted and stressed unevenly.As a result, over time, the back may lose its propersupport 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 extraweight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lowerback 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 becomepainful.
Obesity can also extend or prevent the healing process following an injury. Since the back and spine can'thandle the everyday stress of the excess weight, there is no way it can heal an injury. This can turn minor backinjuries into lifelong conditions. Back pain, neck pain, and headaches can also be caused by poor body posturewhich is usually a result of obesity.
The three most common diagnoses in obese patients include spondylolisthesis, which is a slippage in the lowerback from wear and tear; degenerative disc disease, which includes wear and tear of the disc itself; and a discrupture or herniation. Obese patients are also at an increased risk of developing spondylolysis, a fracture in thevertebrae, 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 ofolder obese individuals.
Patients who are able to lose the weight find a significant improvement in back pain as a direct result of theweight loss. Physical activity is extremely important and the most often prescribed treatment for spine healthsince back joints and discs rely on motion to keep them healthy. Overweight patients often suffer from muscleatrophy 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 spinalcord, a column of nerves that connects your brain to the rest of your body, allowing youto 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 calledvertebrae. I have 7 cervical (neck) vertebrae, 12 thoracic (mid-back) vertebrae, and 5lumbar (low back) vertebrae.
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TLC – Lesson 10SUPPLEMENTATION
Back Pain 2 - Nutri-C
Nutri-C chewable tablets contain vitamin C in a pleasant-tasting, chewable form that provides 250 mg of vitaminC per tablet, the equivalent of 4 oranges. Great Orange Blast flavor—kid-tested and approved! Terrific for kidsand 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 levelof B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. Italso uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion ofthe population than many other folic acid supplements. There are two things about this vitamin that make it betterthan 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal and liverfunction. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has the essentialminerals like chromium and vanadium that help with metabolism, hormone regulation and weight control. A fewother 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 byfeaturing premium quality glucosamine sulfate, chondroitin sulfate, and methylsulfonyl methane (MSM) in additionto 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-Boneis an optimal supplement for overall bone health and has more studies on it than any other calcium supplementshowing it not only stops bone loss but actually is proven to rebuild bone in the hips as well as the spine comparedto 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 vitaminC per tablet, the equivalent of 4 oranges. Great Orange Blast flavor—kid-tested and approved! Terrific for kidsand adults who would rather not swallow tablets/capsules. Contains the natural sweetener, xylitol, known toprevent tooth decay.
Nutri-Inflammation is an easily digested medical food that provided nutritional support for patients withRheumatoid Arthritis, Ulcerative Colitis, Crohn’s disease, Eczema and Psoriasis.
by CLINIX
by CLINIX
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ther·mo·gen·e·sis • \thUr-mo-jen-U-sUs\the production of heat especially in the body (as by oxidation)
TLC – Lesson 10INFORMATION
Fat Loss
Thermogenesis is the production of body heat through oxidation of food by physical and biochemicalmeans.
• There are many ways to induce a calorie-burning thermogenic response in your body so that your fat-loss efforts will be far more effective. Saunas, certain herbs, exercise, and frequent (but smaller) mealsare but a few.
• Vigorous resistance exercises will maintain or increase your lean body weight (the total weight of yourmuscles). As you increase your lean weight your metabolism also increases, both during exercise and atrest. Remember, bigger muscles burn more calories all day long than little muscles. One way to keepyour muscles at least normal size is through vigorous resistance exercise. Your fat loss efforts will beconsiderably enhanced and longer lasting if you do so. This is why dieting alone is not an effective meansto 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 thesize of these cells. It is believed that your number of fat cells is somewhat genetic and can be increasedby 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 starvingyourself, your fat cells learn to conserve energy (fat) more efficiently. So, your body’s fat-storing processbecomes 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, yourmetabolism will slow down and you will be defeating your sole purpose of dieting. It will become moreand more difficult to lose fat. This occurs even if you are exercising regularly.
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TLC – Lesson 10NUTRIZATION
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 = 4 calories per gram
PROTEIN = 4 calories per gram
FATS = 9 calories per gram
ALCOHOL = 7 calories per 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 youconsume. 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 lowcalorie and energy deficient diet. If you consume fewer calories than your body needs to function, yourstored 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 asfuel. 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 wholefoods such as produce, fresh meat and fish, and whole grains that are as close to their naturalstate as possible.
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TLC – Lesson 10INSPIRATION
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 interruptsEMOTIONAL PATTERNS CREATE MOODSEMOTIONAL PATTERNS CREATE FEELINGSFEELINGS AND MOODS COME FROM EMOTIONS
Pattern interruptsInterrupt the Emotion to Overeat - Break the Mood to OvereatInterrupt the Emotion to Overeat - Break the Feeling to OvereatInterrupt 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 emotionaldistracting eating pattern. Pattern interrupts destroy the emotional desire to
overeat or binge.
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TLC – Lesson 10MOTIVATION
Pattern Interrups 2
Control emotions and control behaviorControl 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 behaviorCreate the positive behavior and create the positive man
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Walking is that it can be done anywhere by anyone, regardless of age or sex. Walking takes about three times as long toget 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 termsof how fast you go. Those who run faster than 9 minutes per mile, I consider to be running; and those who run slowerthan 9 minutes per mile are jogging. Of course, other people have other definitions, faster or slower than the ones I’vesuggested.
Most people who get into aerobic conditioning choose jogging because it’s the most convenient - there’s always anavailable street or sidewalk just outside your door. Also, you get some of the greatest benefits from this sport in theshortest period of time. Finally, jogging is popular because the level of skill required is quite low in comparison toswimming, 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 runexcessive distances. Certainly, there are exceptions; some runners have routinely run 50 or more miles each week formany 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 majorstrength of jogging. Because the bones and joints get more pressure exerted on them in this sport, they tend to getthicker and stronger and thus become better protected from the onset of osteoporosis, or deterioration of the bonesthat occurs with aging.
ACTIVITY SPEED/MILEWalk 14:01 min. or longerWalk-Jog 12:01-14:00 minJog 09:00-12:00 minRun Under 9:00 min.
There are many aerobic activities that you can do to get the desired conditioning effect. For example, you may prefer aracket sport like squash, tennis, or handball, roller skating, or aerobic dancing. The important thing is to pick an activitythat 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 forseasonal activities such as skiing) and that’s perfectly acceptable. The only consideration is that you should do the activityat an intensity and for a duration that will give you an adequate aerobic conditioning effect. Keep your heart rate up wellabove normal - at least at 130 beats per minute and preferably close to your target heart rate.
TLC – Lesson 10ACTIVATION
Walk, Run, Jog
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 pedometersincrease 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 nearlyimpossible to not lose weight at 10,000 steps a day.
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TLC – Lesson 10RELAXATION
Essential Oils
Essential oils are the life source of a plant. They are so concentrated that they are only ever used in dilutionand 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 moleculesare small enough to be absorbed directly through the skin and then around the body, working on its nervesand organs. Essential oils are very volatile and vaporize easily when heat is applied to them. When thearomatic 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 BathSoaking in a tub of bubbles can rinse away tension and leave your bodypampered and your mind free. It’s also a great segue to sleep. Taking a bathat 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.
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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
TLC – Lesson 10CONFIRMATION
When I reverse the thought, I reverse the condition.
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TLC – Lesson 11AFFIRMATION
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 aloaded gun that may wreak powerful and instantaneousdestruction. For you have plenty of time – as soon as
you become aware of any negative feelings – to begin tochoose other less-resistant thoughts and thereby choose a more
desired outcome.
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TLC – Lesson 11CONTEMPLATION
Skin Disorders 1
Metabolic Syndrome may lead to skin disorders. Poor lifestyle habits can cause skin disorders. Some skindisorders can be the result of infections. This may pose a serious threat to those who have diseases such asDiabetes or whose immune systems are already compromised.
Cellulite Cellulite refers to dimpled or lumpy skin most commonly found in the abdomen, buttocks and thighs. Thereare a number of contributing factors to the formation of cellulite. Hormones play a dominant role, especiallyestrogen. It seems to initiate, and aggravate cellulite. Other hormones including insulin, thyroid hormones, andprolactin 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 ofexercise, tight clothes, high heeled shoes, and sitting or standing in a single position for long periods have allbeen 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 thedermis, and over time can diminish but not disappear completely. Stretch marks are the result of the rapidstretching of the skin associated with rapid growth (common in puberty) or sudden weight gain. Although theskin is fairly elastic, rapid stretching of the skin will leave permanent stretch marks. They first appear asreddish or purple lines, but tend to gradually fade to a lighter color. The affected areas appear empty and softto the touch. Stretch marks most likely appear in places where larger amounts of fat are stored. Mostcommon 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 theinner thighs and genitalia, the armpits, under the breasts, the underside of the belly, behind the ears, and theweb 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 thoserestricted 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 aslow, 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 toughhide that keeps everything in while the subcutaneous layer acts a shock absorberand protector of your internal organs.
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TLC – Lesson 11SUPPLEMENTATION
Skin Disorders 2 - Nutri-Women’s
Nutri-Women’s daily Vitamin is a key supplement any women should take for optimal wellness. It containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 levelof B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin E rich plants. Italso uses a patented blend of folic acid and folic acid metabolites that have greater absorption for a larger portion ofthe population than many other folic acid supplements. There are two things about this vitamin that make it betterthan 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 forpatients 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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.
by CLINIX
by CLINIX
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ome·ga-3being or composed of polyunsaturated fatty acids which are foundespecially in fish (as tuna and salmon), fish oils, green leafyvegetables, and some vegetable oils
TLC – Lesson 11INFORMATION
The GLA Fat Burners
Certain fats actually burn fat. These food sources supply the highest amounts of linolenic acid, which canconvert to gamma-linolenic acid help burn fats.
Unrefined Vegetable Oil % of Linolenic Acid
Safflower 78Sunflower 69Corn 62Soy 61Walnut 59Cottonseed 54Sesame 43Rice bran 32Peanut 31Olive 15Coconut 2
Omega-3sThere is a great variety of essential fat available with the EPA Omega-3 food group. Many cold-water fish andseafood contain sufficiently high amounts of EFA for optimal cardiovascular benefit. The highest concentrationsof EFA have been found in North Atlantic sardine oil at 18% EFA, while salmon oil contains 9 and mackerel oilhas about 5%. In general, the fattier the fish, the more Omega-3 it contains. Oils from smaller fish are preferreddue 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 747Salmon, Chinook 633Herring 606Mackerel 585Tuna, albacore 337Halibut, Pacific 194Cod,Atlantic 93Trout, rainbow 84Haddock 72Swordfish 30Red snapper 19Sole 10
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TLC – Lesson 11NUTRIZATION
Water
WATER is as important to the body as oxygen. The adult body weight is approximately 55-65% water. Aninfant’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, perspirationand life itself.
• WATER is the most abundant substance found in your body. WATER is roughly two-thirds of yourbody weight.
• WATER is involved in nearly every body process, including digestion, absorption, circulation, andexcretion.
• WATER helps to maintain normal body temperature and is essential to carry nutrients to every cell ofyour 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. Thispurification 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 becomepoisoned, 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 teasare diuretics and should not be included in the daily water allowance. Water requirements are increased byexercise 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 dayFact: Your water consumption depends on many factors: including your health, how
active you are and where you live. Though no single formula fits everyone, knowingmore about your body's need for fluids will help you estimate how much water to drinkeach day.
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TLC – Lesson 11INSPIRATION
Coping Skills 1
WHY IS IT THAT…Those who plan and run away.Live thin and happy all the day?
Coping skillsOnce 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 skillAnd
Strengthen your power
Coping skills
• AVOIDThink through potential trouble binging times and AVOID,AVOID,AVOID. If bars, parties or stressfulsituations are potential problems, you must –
PREDICT, PLAN and AVOID!
• ESCAPEWho are the indulgers in your life? Who really doesn’t want to see you lose weight? Who are thepotential problems? Find them, warn them and always avoid over eaters.
RUN AWAY!
• CHANGEDo you have a favorite eating area? Do you own a favorite bowl ordish? Is there one or are there many special restaurants? Change yourenvironment to ensure success.
Hide it, toss it and change it!
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TLC – Lesson 11MOTIVATION
Coping Skills 2
PredictPredict and plan
Predict, plan and preparePredict, 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 humanTo cope is divine
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Flexibility refers to how well your joints and muscles move throughout a range of motion.Your flexibilitydecreases with age, particularly the flexibility of your joints.Your flexibility can also be diminished byinactivity or through excessive or improperly performed exercise.
It’s no secret that flexibility exercises are frequently ignored when many people begin a structured fitnessregimen, perhaps because stretching exercises take up additional time. Of course, not having enough time isthe most common excuse given for not doing any type of exercise. Flexibility exercises, however, such asyoga and pilates, have many benefits.
• Increased physical efficiency and performance - A flexible joint has the ability to move farther in itsrange 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 tissuetemperature, which in turn increases circulation and nutrient transport, thus allowing greater elasticityof surrounding tissues.
• Increased quality and quantity of joint synovial fluid - Increasing the quantity and decreasing theviscosity, 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 enhancedwith flexibility training.
• Reduced muscular soreness - Slow, static stretching is extremely effective in reducing localized delayedmuscular soreness after exercise.
• Improved muscular balance and postural awareness - Flexibility helps realign soft tissue structureswhich 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 iscritical in decreasing stress to the lumbar spine.
• Reduced stress - In general, stretching promotes muscular relaxation. Muscular relaxation encourageshealthy nutrition directly to the muscle, which decreases the accumulation of toxins and diminishesfatigue.
• Enhanced enjoyment - A physical training program must be enjoyable if aperson is to stick with it. Many trainers find that relaxing both mind andbody 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.
TLC – Lesson 11ACTIVATION
Flexibility
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TLC – Lesson 11RELAXATION
Self-Hypnosis
Hypnosis is safe and possibly a very effective way of helping you cope with stress. Hypnosis is simply a deeplyfocused state that makes you more acutely aware of suggestions and allows you to be more receptive to thosesuggestions. You will not be asleep or unconscious and you will not lose control. You won’t do anything you don’twant to do.
Inducing a Light Hypnotic Trance1. 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 15-30minutes, 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 ofsight.
3. As you look at the spot, silently say to yourself:“My eyelids are becoming heavier and heavier…my eyelids feelas if weights are pulling them down…soon they will begin to close…” Repeat these statements every 30seconds. 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 breaththrough your nose and hold it for 10 seconds. Slowly exhale through your mouth. Repeat this process a fewtimes. As you do, try to let every muscle, from your face down to your toes, relax. Let the feeling ofrelaxation deep for a few moments.
Coming out of the Hypnotic TranceSlowly 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 andpower 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 self-
hypnosis, it will become totally your own.
Cortisol Kickers: Positive AffirmationsPositive affirmations are a great tool to reprogram your unconscious mind from
negative thinking to positive. Take positive statements of what you would like tosee manifested, a Positive affirmations are a great tool to reprogram yourunconscious mind from negative thinking to positive. Take positive statementsof 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.
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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 wayto Enlightenment, and all wisdom and virtue will
naturally come to him…— Gautama Buddha
TLC – Lesson 11CONFIRMATION
My uncontrolled thoughts are not to be feared.
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TLC – Lesson 12AFFIRMATION
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 youcould ever nurture. Appreciation of others and theappreciation of yourself are the closest vibrational
matches to Source Energy of anything we have everwitnessed anywhere in the Universe.
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TLC – Lesson 12CONTEMPLATION
Insomnia 1
Metabolic Syndrome may lead to insomnia. Nearly everyone has occasional sleepless nights, perhaps due tostress, heartburn, or drinking too much caffeine or alcohol. Chronic insomnia is defined when you haveproblems falling asleep, maintaining sleep, or experience non-restorative sleep that occurs on a regular orfrequent 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 thesymptoms: transient, short-term or chronic.
Transient Insomnia is the inability to sleep well over a period lasting fewer than four weeks. This type ofinsomnia 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 ofongoing stress at work or at home, medical conditions, psychiatric illness or other persistent factors can resultin short-term insomnia.
Chronic Insomnia affects more than 20 million Americans. It is defined as poor sleep every night or mostnights for more than six months. Chronic insomnia is believed to primarily occur in patients with predisposingfactors 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 helpsbolster your immune system. Fatigue, at any age, leads to diminished mental alertness and concentration. Lackof 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 sleepfewer hours tend to prefer eating foods that are higher in calories and carbohydrates. Hormones that arereleased during sleep control appetite and the body’s use of energy. Insomniacs often have high levels of ahormone called ghrelin (which causes hunger) and low levels of a hormone called leptin (which normally helpsto curb hunger). In addition, people who don’t get enough sleep often have insulin and blood sugar levels putthem 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 littlepinecone and I lie deep between the two sides (hemispheres) of your brain. I amthe source of a hormone called Melatonin that helps regulate your circadianrhythm (sleep cycle).
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TLC – Lesson 12SUPPLEMENTATION
Insomnia 2 - Nutri-Sleep
Nutri-Sleep is formulated to promote a restful, relaxed state and relieve occasional sleeplessness bybeneficially modulating the metabolism of melatonin and GABA. Promotes restful, quality sleep for thosewith occasional sleeplessness.
Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 optimalstress hormone production which then creates energy.
Nutri-Stress is specifically designed to help with adaptation to stress and optimization of adrenal glandhealth.
Nutri-Detox is a low-sodium blend that promotes kidney and liver detoxification capacity and enhancesthe excretion of toxins out of the body by promoting an alkaline urinary pH status with potassium citrate.
by CLINIX
by CLINIX
Rule:Always eat at least two or three small meals and two or three small snacks a day. Two or three meals simplyisn’t often enough. If your body doesn’t get the calories it needs, it gets those calories by cannibalizing its ownmuscle 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 oflean muscle mass each month.Your body simply can’t “biosynthesize” muscle tissue any faster, even under themost 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 equalsabout a 60-calorie increase per meal.
•With intense weight training, the additional 300 calories will, withintense weight training, result in a gain of approximately 1 -2 pounds of
added muscle per month.
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rule • \rül\a prescribed guide for conduct or action
TLC – Lesson 12INFORMATION
Rules
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TLC – Lesson 12NUTRIZATION
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. Treatfood as if it were a prescribed medication.
• Always drink more water. Gradually reduce caffeine intake to zero whenever possible. The breakdownproducts 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 isespecially true at parties or when traveling. Remember, you’re only one day away from reenteringKetosis and burning fat.
Myth or Fact? Just follow the traditional food pyramid foroptimum health.
Fact: The old food pyramid has been replaced, maybe even turned upside down. Thebase 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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TLC – Lesson 12INSPIRATION
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 weightloss 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 andconstantly 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 withexercise 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 improvingtheir life and health.
• Focus on the fact that you feel a bit better today.• Focus on the fact that you will feel a bit better tomorrow.• Focus on the fact that you are feeling a bit better about yourself today.• Focus on the fact that you will be feeling better about yourself tomorrow.
Take TimeTake 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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TLC – Lesson 12MOTIVATION
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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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 withno change in muscle length. Generally, isometric exercises call for a maximum effort against animmovable object, like a wall or a desk.
Isometric training clearly increases muscle strength, but unfortunately only at the joint angle where thecontraction 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 thatthe 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 ofthe biomechanics at the joint or joints involved. For example, even though a 10-pound dumbbell isobviously a constant weight throughout a bicep curl, the bicep does not generate a constant 10pounds of force throughout its entire contraction.
Isokinetic
Isokinetic (same speed) refers to a type of resistance exercise that causes the exercising muscles togenerate a maximum amount of force throughout the entire range of movement by keeping the speedof movement constant. Isokinetic and dynamic resistance exercises are performed with eitherconcentric 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 ofcontractions involved during strength training appears to have an impact on the degree of musclesoreness, which occurs one to three days after training.
TLC – Lesson 12ACTIVATION
Muscle Movements
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 canworry about your weight, amount of laps you run or the amount you can
bench press later.
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TLC – Lesson 12RELAXATION
Progressive Relationships
You cannot have the feeling of well-being in your body and at the same time experience psychologicalstress. Progressive relaxation of your muscles reduces pulse rate and blood pressure as well as decreasingperspiration and respiration rates. Deep muscle relation, when successfully mastered, can be used an anti-anxiety pill.
Most people do not realize which of their muscles are chronically tense. Progressive relaxation provides away of identifying particular muscles and muscle groups and distinguishing between sensations of tensionand 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 ofview, 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 ormuscle grouping is tensed from five to seven seconds and then relaxed for twenty to thirty seconds. Thisprocedure is repeated at least once. If an area remains tense, you can practice up to five times. You mayalso 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 ItCortisol is a hormone secreted in response to physical and psychological stress during the fight or flightresponse. Higher and more prolonged levels of cortisol in the bloodstream (chronic stress) have beenshown 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, slowedwound healing, and other health consequences. Increased abdominal fat,which is associated with a greater amount of health problems
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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 everyway radiate energy…You can praise a weak body into strength, a fearfulheart into peace and trust; shattered nerves into poise and power, afailing business into prosperity and success; want and insufficiency into
supply and support…– Charles Fillmore
TLC – Lesson 12CONFIRMATION
In my appreciation, I offer no resistance.
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TLC – Lesson 13AFFIRMATION
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. Whenyou are in a state of joy or appreciation, you are connectedto the Stream of Source Energy that is truly who-you-are
– and anything or anyone that you are holding as your objectof attention benefits from your attention
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TLC – Lesson 13CONTEMPLATION
PCOS 1
Metabolic Syndrome may lead to Polycystic Ovary Syndrome (PCOS). PCOS is a hormone imbalancethat can cause irregular periods, unwanted hair growth, and acne. PCOS is a common problem among youngwomen. In fact, PCOS affects approximately 5 to 10 percent of women of childbearing age.Women with PCOSoften are obese, have excess hair growth, and have reproductive and other health problems due to high levelsof 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 thannormal levels of insulin from the pancreas. PCOS usually happens when the LH levels or the insulin levels aretoo 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, heartdisease, and cancer of the uterus. Much of this risk can be reversed by exercise and weight loss.Additionally, itis important for women with PCOS to have regular periods. If a woman does not have regular periods, herrisk 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 eatingand 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 containhormones 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 andshape of an almond located on each side of the uterus. We produce femalehormones, estrogen and progesterone. We also make a small amount oftestosterone. Unfortunately, in a girl with PCOS, we make too muchtestosterone.
TLC – Lesson 13SUPPLEMENTATION
PCOS 2 - Nutri-Hormone
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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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 designedto 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.
by CLINIX
by CLINIX
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 saythey 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 willcome for “coffee” after the meal. Then have your Reward Meal on your own and join the party after youhave taken care of yourself.
• Upon arriving, remind your host or waitperson of your needs.Ask for their help but do not apologize. Ifyou required medication, you would insure your ability to get what you needed.Your eating program isno less important.
• Pack a portable dessert. In your jacket or pocketbook, hide a “goodie” that you can count on if dessert islate in coming. Even the most well-intentioned host can forget promises made prior to the pressures ofentertaining.While meals are often served within the one-hour time limit, desserts can be put off untileveryone has finished the meal and the plates are cleared away.With a dessert “up your sleeve,” you arefree to pull it out or excuse yourself and enjoy the final pleasure of your meal without compromisingyour 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 haveto 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 almostcertainly 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 whatyou need. Explain what you need and when you need it.When you eat
out, tell the waitperson to bring your dessert with your meal.
TLC – Lesson 13INFORMATION
Reward Meals
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re·ward • \ri-word\something that is given in return for good or evil done or receivedor that is offered or given for some service or attainment
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TLC – Lesson 13NUTRIZATION
Cooking
Stir SautéingSautéing is cooking in small amounts of liquid or oil (water, seed oil, canola oil, virgin olive oil, vegetablebroth, or de-fatted chicken broth) at medium heat. Do not use polyunsaturated vegetable oils such assafflower or corn, which are extremely heat sensitive.
SteamingSteaming 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. Theleftover liquid can be used for soups or stir sautéing.When cooking highly concentrated carbohydratefoods such as a sweet potatoes and yams, steam instead of bake. The baking temperatures precipitate thenatural sugar into a caramelized substance, changing the complex carbohydrate into a simple sugar.
BroilingBroiling is cooking in a broiler with overhead direct heat. Fat should be allowed to drip away. Keep theoven door open. Nutrients are destroyed when the oven door is closed. The food dehydrates whensurrounded by dry heat.
MicrowaveMicrowave cooking heats the food by friction of the food’s molecules. Cooking in a microwave does notmake the food radioactive despite the common misconception. Microwave cooking may even protectvitamins and minerals better than conventional methods but care must be taken with certain foods.
Frying – A Must to AvoidFrying cooks food in heated fat. Frying is an all too common technique used in coffee shops andrestaurants, as well as in the preparation of popular snack foods such as doughnuts, potato chips, and manybakery products. Tasty as these foods are, overheating of polyunsaturated oils produces more free radicalsthan overheating of saturated fats.
GrillingGrilling is cooking over an open flame,allowing fat to drain away. Avoid browning or charring. Theoxidative reaction of charcoal grilling (a combination of browning and charring) is toxic and can becarcinogenic. Food soaks up added chemicals from the charcoal briquettes. One piece of barbecued meatmay be the carcinogenic equivalent of sixty cigarettes. It would be wise to cut off any burned, charred, orblackened portions of meat. Charcoal broiling should be avoided. Gas grilling, with adequate ventilation isacceptable if there is no sensitivity to hydrocarbons, the toxic by-products of gas combustion.
Myth or Fact: Microwave cooking destroys nutrients morethan other cooking methods.
Fact! It's true that cooking reduces the level of some nutrients, but this is true of allcooking 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.
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TLC – Lesson 13INSPIRATION
Problem Solving 1
Why do people lose control, relapse, and binge?Why do small problems become large?Why do little stresses paralyze winners?
OverwhelmSometimes 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 goodIndecision 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, patterninterrupts, state changes coping tools or techniques, focus changes, writing reasons orchamping on celery.
• What isn’t perfect yet?My resolve isn’t quite perfect yet so I can rewrite reasons or reread goals. Maybe intenselyremembering the pain of obesity.
• What am I willing to do.I’m willing to do many things. I just need one to get me throughthis tough time. Maybe I’ll remember the health reasons to gofor 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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TLC – Lesson 13MOTIVATION
Problem Solving 2
Problems are opportunitiesOpportunities are exerciseExercise 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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Humans have two basic types of skeletal muscle fibers. SLOW-TWITCH muscle fibers are best suited foraerobic energy use. They have the ability to produce lower levels of force for longer periods of time. FAST-TWITCH muscle fibers are best suited for anaerobic energy utilization. They have the ability to producehigher levels of force for shorter periods of time.
RedThe slow-twitch fiber contracts more slowly than the fast-twitch fiber. The slow-twitch has a high aerobiccapacity, and therefore is fatigue-resistant.
WhiteFast-twitch fibers, also called white fibers, are larger than slow-twitch.White fast-twitch do not have theaerobic capability of slow-twitch fibers.
In terms of the distribution of fast and slow-twitch fibers, there are two general considerations. Thedistribution of fast and slow-twitch fibers is different in different muscles. For example, there is a differentpercentage of fast and slow-twitch fibers in the biceps compared to the quadriceps and in the deltoidscompared 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 performancepotential for endurance exercise. For example, world-class distance runners are born with a preponderanceof slow-twitch muscle fibers that enables them to be successful in their events given appropriate trainingprograms.
Other people inherit a high percentage of fast-twitch muscle fibers that enhances their performancepotential for power activities. For example, world-class sprinters are born with a preponderance of fast-twitch 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 fibersexperience greater increases in size and strength (hypertrophy). Consequently, persons with apreponderance of fast-twitch muscle fibers may obtain better results from their strength-training program.
TLC – Lesson 13ACTIVATION
Muscle Fibers
4 TLC Tip: Make it FunIf 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 andexercise, 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 ofprograms that can suit your tastes.
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TLC – Lesson 13RELAXATION
Time Management
Time Management skills can allow you to spend more time with your family and friends and possiblyincrease 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. Decideahead 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 moretime than it would if you focused on it alone. In some situations, you can do two things at once, butwhen you see a decrease in productivity or an increase in stress symptoms, go back to doing onething at a time.
3. Concentrate. Minimize distractions and interruptions.Ask others to give you a specific block of timewhen 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 resentnever having time for yourself. This resentment can make your work time less efficient andproductive.
6. Keep a record of how you spend your time, including work, family, and leisure time. Deal withprocrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.
7. Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activitiesthat are important and meaningful to you. Finding time to get all the things done that you want orneed to do often leads to stress.You may be able to relieve some of this stress by prioritizing yourtime 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 acluttered environment can create constant low-grade stress and subtly but steadilydrain your energy. Being in a space characterized by order, tranquility, and aphysical manifestation of your tastes, on the other hand, can soothe you and
help release stress.
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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 comesnot from the power of possession but from the power ofappreciation…
– J. Walter Sylvester
TLC – Lesson 13CONFIRMATION
My greatest gift to give is my happiness.
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TLC – Lesson 14AFFIRMATION
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 bywhat 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 yourinvitation of it through your thought.
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TLC – Lesson 14CONTEMPLATION
Stroke 1
Metabolic Syndrome may cause stroke. Stroke ranks as the third leading killer in the United States.Astroke can be devastating to individuals and their families, robbing them of their independence. It is the mostcommon 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 theimmediate 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 beforebirth, when the fetus is still in the womb. In African-Americans, the death rate from stroke is almost twicethat of the white population.
High blood pressure increases your risk of stroke four to six times. Heart disease can double your risk ofstroke.Your risk also increases if you smoke, have diabetes, sickle cell disease, high cholesterol or transientischemic 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 factordoesn't mean you'll avoid a stroke. But your risk of stroke grows as the number and severity of risk factorsincreases.
What makes stroke symptoms distinct is their sudden onset:
• Sudden numbness or weakness of face, arm or leg — especially on one side of the body.• Sudden confusion or trouble speaking or understanding.• Sudden trouble seeing in one or both eyes.• Sudden trouble walking, dizziness, loss of balance or coordination.• Sudden 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 bloodclotting.
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, butI am the one who processes and interprets that data. I am responsible for manyof your body’s functions, both conscious and autonomic. I have 30 billion nervecells (neurons) that signal to each other chemically. Unfortunately, if my cellsdie, I cannot reproduce them.
Nutri-Men’s is a great multi Vitamin/Mineral for overall wellness and optimal health. It contains a therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 forpatients 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, animportant catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis, and inmetabolizing leucine.
Nutri-Heart is a comprehensive heart support formula thatfeatures extracts of hawthorn and arjuna that supports the heartby helping to maintain blood vessel dilation and lowering bloodpressure. Complementing these herbs is a blend of amino acids andminerals—including magnesium, potassium, and calcium—that playimportant roles in heart muscle function.
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TLC – Lesson 14SUPPLEMENTATION
Stroke 2 - Nutri-Inflamation
by CLINIX
by CLINIX
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TLC – Lesson 14INFORMATION
Fat Cells and Points
Fat Cells:We are all born with a predetermined number of fat cells. Heredity is the primary factor controlling thenumber of fat cells in the body, with females inheriting more fat cells than males. In early life, genetic andnutritional 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 severeobesity can cause fat cells to proliferate even in adulthood. There are two types of fat cells in the body, brownand white. There is evidence to believe that fat cells are capable of releasing hormones that may increase or decreaseappetite 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 thekidneys, surrounding the heart, and between the shoulder blades. Brown fat burns energy like a radiator andserves to regulate body temperature. Brown fat cells contain a high amount of iron and hemoglobin, which arefound in red blood cells. However, instead of storing fat, brown fat cells have the capacity to produce as muchas 25-50 percent of the body’s heat by burning fat. Recent research on the obese has shown that they have less activebrown 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 wecan 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 aparticular level of body fat. This set-point theory assumes an individual metabolic regulation of body fat. Theset-point mechanism acts much like a thermostat, turning energy expenditure up or down to avoid eitherweight gain or weight loss. The weight-regulating mechanism directs the body to maintain the set-point weightwhen dieting threatens its stability. That is, when calorie intake is restricted, the body attempts to maintain its weightand 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 canlie 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 manipulatingthe set-point is by increasing exercise, thereby programming the bodyto store less fat.
fat cella fat-containing cell of adipose tissue – called also adipocyte, lipocyte
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TLC – Lesson 14NUTRIZATION
The Two C’s
Chromium drainChromium 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 dietthere 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 Factorchromium, or GTF for short.Without enough of this type of chromium, your body will often overproduceinsulin - leading you to crave carbohydrates that robbed it of its chromium stores in the first place. In additionto simple sugars, processed flour can also steal the chromium from your body.The phosphates in milk can bindup the chromium in your food and make it unusable.
Even “healthy foods” like fruit, juice, and milk can steal the chromium that keeps your bloodsugar 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 arediscovering, that chromium deficiency may raise insulin levels in the blood, increase the body’s resistance toinsulin, and add to other undesirable physical changes that can lead to atherosclerosis and weight gain.
CaffeineCaffeine, 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 maystimulate the sympathetic nervous system, which, in turn, can lead to increased insulin levels. Higher insulin levelswill promote weight gain.
While little research has yet been able to clarify the process, this increase in insulin may explain why so many ofus 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, waterweight gain and accumulated body fat.
[Need}] Myth or Fact?
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TLC – Lesson 14INSPIRATION
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?
AnchorsWhenever you are in an intense emotional state, anything that happens repeatedly gets linked orassociated or ANCHORED to the emotional state. The emotion and the activity become cues ortriggers for each other.
Anchors
The emotion gets anchored to the activity
The activity gets anchored to the emotion
AnchorsDestroy old eating anchors and triggers with a snap of your fingers!
AnchorsCreate new healthy anchors and triggers with a clap of your hands!
1. Parties = FUNFood = PARTIESFood = FUN
2. Birthdays = NOT LONELYCake = BIRTHDAYSCake = NOT LONELY
3. Ball games = EXCITINGHot dogs = BALL GAMESHot dogs = EXCITING
4. Dinner time = TV TIMEEating time = DINNER TIMETV time = EATING TIME
5. Social events = FEEL GOODBeer and wine = SOCIAL EVENTSBeer and wine = FEEL GOOD
Collapse bad anchors and collapse bad habitsCreate 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 bingeSNAP YOUR FINGERS AND JUST SAY “NO”
Next time you crave fatty, salty, sugary foodCLAP 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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TLC – Lesson 14MOTIVATION
Anchors 2
4 TLC Tip: Schedule your workouts each week, justlike you would a doctor’s appointment. Also document
your sessions, making notes about what you did, how you
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Strength training is an entirely different activity than your aerobic workout. Many people make themistake 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 youfollow your aerobic workout with your strength training routine or vice versa is entirely up to you, but yourstrength 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 toshow improvement, you must progressively challenge yourself. How effective your strength-training regimenis 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 bemaintained, though your muscular endurance may slightly decline over time.
When you strength train twice a week, your muscular strength can gradually be improved and yourmuscular endurance can, more or less, be maintained.
When you train three times a week, both your muscular strength and your muscular endurance improvesignificantly. If you train four times a week, the rate of improvement increases slightly.
TLC – Lesson 14ACTIVATION
Strength Training
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TLC – Lesson 14RELAXATION
Meditation
Meditation is a practice of focusing the mind on an object of thought or awareness. It usually involves turningattention to a single point of reference. Meditation has been used successfully in the treatment and prevention ofhigh blood pressure, heart disease, strokes, migraines, and autoimmune diseases such as diabetes and arthritis. Is hasalso 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 wordor syllable that you like. It may be a word which has meaning to you. Or it may be two nonsense syllables, thesound 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 findits 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 thatthey blend from one to the other. Let the sound of your own voice fill you as you relax. Notice whether thesensations 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, especiallywhen repeated silently, can easily become mechanical. When this happens, try to stay aware of each repetition ofeach syllable.
Chakra SoundsA chakra sound corresponds to each chakra, or energy center, in your body.Chakra Mantra Musical Note SoundBase/Muladhara LAM Notes of deep C Sounding like “larm’Sacral/Svadhisthana VAM Note of D Sounding like “varm”Solar Plexus/Manipura RAM Note of E Sounding like “rarm”Heart/Anahata YAM Note of F Sounding like “yarm”Throat/Vishuddha HAM Note of G Sounding like “harm”Brow/Ajna OHM Note of A Sounding like “AUM”Crown/Sahasrara OHM Note of B Sounding like “AUM”
During meditation, feel the sound vibration and concentrate on the corresponding chakra. This can bring healing andbalance 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 youcan get more music in your life and express yourself loudly, quietly, publicly or only inthe shower. Don’t worry about being on key, just enjoy yourself. Singing can be abeautiful, fast, cathartic and free stress reliever that just about anyone can enjoy.
“So sing. Sing a Song. La la la la la la la!”
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TLC – Lesson 14CONFIRMATION
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 notbe doing everything possible to maintain it…
—Leo Tolstoy
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TLC – Lesson 15AFFIRMATION
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 andhave it turn out badly – for the way you feel will tell you ifyou are allowing your natural Well-Being or not. Once you
understand that the way you feel indicates your level of allowingor resisting, you now hold the key to creating anything you desire.
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TLC – Lesson 15CONTEMPLATION
Obesity 1
Metabolic Syndrome may lead to obesity. Obesity means having too much body fat. It is different frombeing overweight, which basically means weighing too much.
Obesity is considered a chronic (long-term) disease, like high blood pressure or diabetes. It has many seriouslong-term consequences for your health, and it is the second leading cause of preventable deaths in the UnitedStates (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 achance to lower the risk of other serious health problems.With the right treatment and motivation, it ispossible 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 theamount of energy or calories from food and drinks (this is called energy IN) equaling the energy the body usesfor 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 consumptionvary 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 areoverweight—including at least 1 in 5 children. Nearly one third are obese. Obesity is on the rise in our societybecause 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 billionloss 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 foodinto 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 yourweight gain or trouble losing weight. But you can give me a boost by buildingyour muscle mass and eating often throughout the day.
TLC – Lesson 15SUPPLEMENTATION
Obesity 2 - Nutri-TLC
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Nutri- TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 ofBiotin, an important catalyst of essential metabolic reactions tosynthesize fatty acids, in gluconeogenesis, and in metabolizingleucine.
by CLINIX
by CLINIX
Monosodium Glutamate (MSG) is a concentrated form of sodium that is usually extracted from grainsor 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 suchas 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 itseffects by requesting “no MSG” in their meals, they may be unaware that it is virtually impossible to avoidMSG in Chinese food because it is present in the bean curd and soy sauce and so prevalent in this type ofcooking.
MSG goes under many names.According to a recent report on the television show 60 Minutes, MSG can belisted in any of the following ways: monosodium glutamate, MSG, hydrolyzed food starch, hydrolyzed plantprotein, flavor enhancers, or natural flavors.A food that claims to contain natural flavors, then, can containMSG without listing it as such.
Scientists give MSG to laboratory animalsto make the laboratory animals fat
MSG’s effects are much more pronounced than in others.After consuming the additive, some peopleexperience one or more symptoms of an “MSG reaction,” including intense headaches, disorientation, or legswelling. Others may be unaware of any reaction whatsoever although the lack of symptoms does not meanthat MSG is not taking its toll.
Some people may be aware of weight gain, increased hunger or cravings, and/or water retention afterconsuming MSG. Others never make the connection between their intense enjoyment of Chinese food ortheir weight gain following the consumption of many processed or fast foods with the MSG that is so oftenpresent. Scientists have documented all of the following reactions to MSG intake: substantial weight gain (2to 4 pounds in one day), water retention, irritability, tiredness, lack of motivation, strong cravings forcarbohydrate-rich foods in general or an intense and repeated desire for the same food that originallycontained the MSG (Chinese food for instance).
Very few people are aware that MSG is actually given by scientists to laboratory animals for researchpurposes, to make the laboratory animals fat. MSG appears to affect the hunger
and weight control centers of the brain. Many scientists are still trying toclarify the mechanism behind its actions.
TLC – Lesson 15INFORMATION
MSG
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mono·so·di·um glu·ta·matea crystalline salt C5H8NO4Na derived from glutamic acid that isused to enhance the flavor of food and medicinally to reduceammonia levels in blood and tissues in ammoniacal azotemia (as inhepatic insufficiency) — abbreviation MSG
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TLC – Lesson 15NUTRIZATION
Cholesterol
Cholesterol is a cousin to the fatty acid family and has a link with fats in your diet. Known as the “silentkiller”, atherosclerosis or plaque build-up in the arteries is a result of a high concentration of cholesterol inyour blood. Although cholesterol is manufactured by your body, it is a useful agent in cell membrane andnerve 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 foodtypes are high in saturated fats.
Cholesterol is processed in your liver. This process is in part the result of cholesterol taken in through yourdiet. 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-densitylipoproteins) which carries the cholesterol through the bloodstream to deposit it for cell building. Theproblem that arises is with the excess LDL that gets attached to the artery walls. It closes the arterialopening.
High-Density Lipoproteins (HDL) attach to these excess cholesterol deposits and takes them to the liverfor 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 raiseyour overall cholesterol levels and increase your risk of heart disease.
Polyunsaturated fats can lower your levels of LDL. Recent research shows that some polyunsaturated fatsfound in fish oil might provide additional benefits. This oil reduces the chances of blood clotting and lowersyour 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 thebody, 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. Theproblem occurs when there is too much cholesterol in your blood and clogs the arteries of your
circulatory system.
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TLC – Lesson 15INSPIRATION
Set Backs 1
“Have I gained a half a pound?”Look, no improvement since yesterday.”
“Is this tight or what!”
Setbacks ILet me get this out in the open right now.You will experience setbacks - everyone does. The best way tolook at setbacks is to see them as challenges and a natural part of your progress. Challenges add meaning toyour 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 IIMany people use setbacks to let themselves off the hook. Consciously or unconsciously, they secretly wantthe opportunity to get out of the hard work of change or to confirm that they weren’t meant to achievewhat 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 excusesto throw in the towel. Using setbacks in this way is a major reason that people return to their old habitsand their previous way of life.
Don’t give in to it. Don’t give up!Setbacks IIINeedless to say, it helps to have a sense of humor - especially when you’re trying to improve yourself andyour life. Keep a positive attitude.When it comes to maintaining weight loss, a positive attitude is one of themost 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 toreach your goals and the belief that you’re going to continue doing what it takes through thick and thin.Andthat means for the rest of your life.
Setbacks IVDon’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 tooccasionally experience:
• Muscular soreness • Disappointment• Blisters • Family commitments• Body aches • Work commitments• Colds • Vacations• Flu • Lack of motivation.
HEY THAT’S LIFE!
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TLC – Lesson 15MOTIVATION
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 exerciseWrite about any times that you encountered setbacks in your life and over came them. Include theapproximate dates that these events occurred. Include how you felt when you triumphed over theseobstacles.
Date:_____________
Setbacks: ________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
Triumph: ________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
_______________________________________________________________________________________
Date:_____________
Setbacks: ______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Triumph:_______________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
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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 verylittle from an aerobic standpoint, whereas speeds in excess of 20 miles per hour are racing speeds. For theaverage person, a cycling speed slightly greater than 15 miles per hour is the optimum rate for a goodtraining effect.
If you use a stationary bicycle, you’ll put out considerably more effort to get the same benefit as you willwith outdoor cycling. The reason is that, when outdoor cycling, you are not only overcoming the resistanceof the bicycle, but you are propelling your body weight. In contrast, with indoor cycling you are merelycycling against the resistance in the bicycle. Consequently, the legs tire faster; so, almost invariably, exerciseheart rates are higher with outdoor than indoor cycling.
Although it’s not impossible to get an adequate aerobic benefit from stationary cycling, it requires moreeffort and greater resistance than the average person’s legs can handle. In any case, it’s important to use theheart rate monitoring technique.
Swimming involves all of the major muscles in the body, and as a result, it gives you more of a totalconditioning effect than many other sports. Also, swimmers tend to have fewer problems with injuries thanrunners 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 milesper week. If a runner could achieve such distances on a regular basis, he or she could be expected toseriously 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 thelatest and highly touted exercises. Exercise on the rebounder maybe better than jogging since therebounder reduces the hard impact on the floor and therefore reduces the incidence of muscle injuries andjoint 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.
TLC – Lesson 15ACTIVATION
Cycle - Swim - Bounce
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 yourworkout will get done and the rest will be avoided. By focusing on how
you can make workouts more enjoyable, you can make sure you wantto keep going with an exercise regime.
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TLC – Lesson 15RELAXATION
Reflexology
When we treat the hands and feet, we are treating the rest of the body through nerve endings and reflexpoints. 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. Reflexologyis a therapy that involves applying pressure to certain points, called reflex points, in the hands and feet thatcorrespond to internal organs and systems. The benefits include improved circulation, detoxification of thephysical 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 problemsby performing it on the feet. If you have a headache, for example, it is more useful to work the reflex points onthe 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, youcan perform reflexology on yourself.
Self ReflexologyBegin with the following oils.6-12 drops peppermint essential oil4 drops tea tree essential oil2 tablespoons pure vegetable oil
Blend essential oils and mix with vegetable oil. As you massage your feet with the oils, place your thumbbetween 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. Thispoint is your liver point. Press deeply between the bones into this area and slowly breathe out, slow andlong. 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 thumbsglide up your foot through the center until you can locate a point in the middle just below the pad of yourjoint of the big toe. This is your kidney point. Again press deeply and breathe out, slow and long. Thisflow of breath is used to increase your energy, and the peppermint oil has the proper of stimulating bloodflow and decreasing any muscle cramping and/or spasm. Repeat on the other foot.
Cortisol Kickers: Give yourself a PedicureGive yourself a pedicure. Be sure to trim your toenails, slough off the dead, dryskin and moisturize. Your feet are your body’s foundation. Pamper your feetand pamper your entire body.
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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 theuniverse…
–Samuel M. Crothess
TLC – Lesson 15CONFIRMATION
I now hold the key to creating my every desire.
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TLC – Lesson 16AFFIRMATION
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 – ithas come about. You do exist; you are thinking; you areperceiving; you are asking – and you are being answered.
And All-That-Is is benefiting from your existence and from yourpoint of view.
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TLC – Lesson 16CONTEMPLATION
Headaches 1
Metabolic Syndrome can cause headaches. There are different types of headaches. Tension headaches are themost 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 havemigraine 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 thetendency 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 orenvironmental factors.
Excessive WeightWidening waistlines may increase the chances of frequent, painful headaches. A new study shows that chronicdaily 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 yearbecause of severe headaches, compared 26% of those who were of normal weight. Obese people were alsomore likely to have severe pain.
SmokingSmoking and second hand smoke is a major trigger for many headaches, particularly migraines and clusterheadaches. Studies have shown that abstinence from smoking nearly eliminated headaches in some sufferers ofchronic daily headache. Smoking increases carbon dioxide, decreases oxygen delivery to the brain, and mayactually be directly toxic to the brain in some instances.
Poor NutritionThe connection between headaches and food is limited since a headache may not develop until the dayfollowing 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 andtea, as well as over-the-counter pain relievers have caffeine, health professionals recommend moderation inbeverage choices.Although there is little scientific consensus, there is a possible role of artificial sweeteners andMSG 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 withtheir coverings (meninges), blood vessels, and the important cranial nerves, aswell as the cerebrospinal fluid system. I have two principal parts: the craniumand the face. The skin, hair, and subcutaneous tissues over the top of the skullare collectively known as my scalp.
Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 forpatients 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 catalystof essential metabolic reactions to synthesize fatty acids, ingluconeogenesis, and in metabolizing leucine.
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TLC – Lesson 16SUPPLEMENTATION
Headaches 2 - Nutri-Inflamatioon
by CLINIX
by CLINIX
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TLC – Lesson 16INFORMATION
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 notcause a significant insulin response.
Never stop or reduce prescribed or recommended medications or remedies because ofconcerns regarding your insulin levels, your cravings, or your weight. Your physician mustguide you in all of these matters. Self-prescribing is clearly not the intent of this chart.
trigger mechanismsomething (as a specific act or stimulus) that in interaction withthe body constitutes a physiological trigger; especially one bywhich an attack (as of disease or referred pain) is precipitated
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TLC – Lesson 16NUTRIZATION
Fat
Fats are referred to as lipids and fats can be found in solid or liquid form. Fats are the most highlyconcentrated source of energy. Fats have nine calories per gram. It’s easy to see why foods high in fat are alsohigh in calories.
Fats act as the storage substance for excess calories that you consume. This applies not only to fats but alsothe excess carbohydrates and proteins. Fat is an essential ingredient in maintaining healthy skin and hair, inaddition to acting as a carrying agent in the transportation of the fat-soluble vitamins. Fats in our diet provideus with essential fatty acids responsible for many bodily functions. Fats also help in the regulation of cholesterolin your blood. In addition, fats provide satiety because they increase the time needed to empty food from yourstomach.
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 fattyacids.
Saturated fatty acids are found primarily in animal products, including dairy items, such as wholemilk, cream, cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can seein beef and pork is composed of saturated fat. Some vegetable products including coconut oil, palmkernel oil, and vegetable shortening are also high in saturates. The liver uses saturated fats tomanufacture cholesterol. Excessive dietary intake of saturated fats can significantly raise the bloodcholesterol level of bad low-density lipoproteins (LDLs).
Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, andsunflower 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, largeamounts 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, andcanola. 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 roomtemperature but not as good for cooking.
Hydrogenation makes unsaturated fats more saturated. This process is done to preserve the shelflife of unsaturated fats and is no better for you than saturated fats. Hydrogenated unsaturated fatsbecome harder. Such is the case with margarines and shortenings that are solid at roomtemperature.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, orshortening, it’s bad news. Good fats include safflower oil, sesame oil, grapeseed
oil, flax seed oil, olive oil and the fat in avocados.
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TLC – Lesson 16INSPIRATION
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?
ChangePeople change eating patterns for reasons.People change because they decide to change.When the overweight have reasons, they changes.
ChangeWhy 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 16MOTIVATION
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 canthis time, you must
this time, you will.
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FrequencyFrequency refers to the number of exercise sessions per week included in the program. The frequency ofexercise depends on the duration and intensity of the exercise session. Lower intensity exercise done forshorter periods of time can warrant more sessions per week.
To improve both cardiorespiratory fitness and maintain body-fat at near optimum levels, a person shouldexercise 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 aerobicprograms.
DurationDuration 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 gainsignificant 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 durationof exercise (total energy expenditure).
IntensityIntensity refers to the speed or workload (resistance) of exercise. Intensity is probably the most importantand 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 maybe more appropriate for those who are apparently healthy and in the higher fitness classifications.
The talk-test methodAnother means of evaluating intensity of exercise is the talk test. Breathe comfortably and rhythmicallythroughout all phases of a workout to ensure a safe and comfortable level of exercise, especially for thosejust beginning an exercise program.
If when you speak you are well understood, exercise harder. If when you speak, you are not wellunderstood, slow down.
TLC – Lesson 16ACTIVATION
Exercising
4 TLC Tip: Commit for Thirty DaysMake 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 alsotake pressure off yourself in the first week back of deciding whether to go.
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TLC – Lesson 16RELAXATION
Nutrition
What you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed ratherthan revved up. Some foods contribute to restful sleep, called sleepers. Sleepers are tryptophan-containingfoods, because tryptophan is the amino acid that the body uses to make serotonin, the neurotransmitter thatslows 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 thework your digestive system needs to do, and all the gas production and rumblings may keep you awake. Somepeople find that highly-seasoned foods (e.g., hot peppers and garlic) interfere with sleep, especially if you sufferfrom 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 frequentwaking and a poorer quality of sleep. Eat your evening meal early. Heed the sleep wisdom:“Don’t dine afternine.”
MagnesiumFoods high in magnesium can relax your nerves and muscles, build and strengthen bones and keep your bloodcirculating 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 youhealthy. Excellent sources of magnesium include Swiss chard and spinach, salmon and halibut, sunflower andsesame seeds, as well as black and navy beans. Avoid overcooking to minimize loss of magnesium.
Cortisol Kickers: Eat a Balanced BreakfastBreakfast is known as ‘the most important meal of the day’ for a very goodreason. A healthy meal in the morning can balance your blood sugar levels andgive 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 plentyof protein and fruit, not just caffeine and empty calories!
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TLC – Lesson 16CONFIRMATION
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. Whoeverhe may be, and wherever he may be placed, the man whothinks becomes a light and a power…
– Henry George
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TLC – Lesson 17AFFIRMATION
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 aboutit, this Universe has the ability and the resourcesto deliver it fully unto you, for it is like a well-
stocked kitchen with every ingredient imaginable atyour disposal.
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TLC – Lesson 17CONTEMPLATION
Stress 1
Metabolic Syndrome may be caused by stress. We all have stress sometimes. For some people, it happensbefore having to speak in public. For other people, it might be before a first date.What causes stress for youmay not be stressful for someone else. Sometimes stress is helpful – it can encourage you to meet a deadlineor get things done. But long-term stress can increase the risk of diseases such as depression, heart disease anda 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 treatmentapproaches.
Acute Stress is the most common form of stress. It comes from demands and pressures of the recent pastand 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 takeon too much, have too many irons in the fire, and cannot organize the slew of self-inflicted demands andpressures clamoring for their attention. Often, lifestyle and personality issues are so ingrained and habitual withthese 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 stressdestroys bodies, minds and lives. It wreaks havoc through long-term attrition. Chronic stress comes when aperson never sees a way out of a miserable situation. It is the stress of unrelenting demands and pressures forseemingly 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 immediatelyaware of acute stress because it is new; but they ignore chronic stress because it is old, familiar, andsometimes, almost comfortable.
Chronic stress kills through suicide, violence, heart attack, stroke, and, perhaps, even cancer. People wear downto a final, fatal breakdown. Because physical and mental resources are depleted through long-term attrition, thesymptoms of chronic stress are difficult to treat and may require extended medical as well as behavioraltreatment 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, yourresiliency, energy, endurance and your very life all depend on us.
TLC – Lesson 17SUPPLEMENTATION
Stress 2 - Nutri-Stress
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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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 metabolicSyndrome.
Nutri-Boost provides nutritional support for healthy adrenal function, which is important for optimal stresshormone 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 inmetabolizing leucine.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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-TLChas 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
by CLINIX
BREAKFAST JUICES
Drink 11/2 small lemon or lime, peeled1 cup berries3 oranges, peeled1 scoop Green Superfood(optional)
Drink 21/2 cantaloupe 1 cup berries
Drink 31 pink grapefruit, peeled1/2 small lemon or lime, peeled1 apple1 scoop Green Superfood(optional)
LUNCH JUICES
Drink 11 beet2 carrots2 celery stalks1/2 sweet potato (uncooked)
Drink 2 1 handful of parsley1 tomato1 cucumber2 celery stalks1 garlic clove (optional)
Drink 32 celery stalks4 carrots1 handful of parsley1 garlic clove
DINNER JUICES
Drink 11/4 - 1/2 cabbage2 stalks celery1/2 cucumber
Drink 24 med. Tomatoes2 celery stalks1/2 cucumber1 handful alfalfa sprouts
or broccoli sprouts1 garlic clove (optional)
Drink 34 carrots1 handful of dandelion greens orroot
TLC – Lesson 17INFORMATION
Juicing
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Fruits and vegetables are excellent sources of a wide range of vitamins, minerals, and other nutrients, includingphytochemicals - compounds that have been shown to combat cancer. Plants appear to produce particularphytochemicals that work against cancer in particular ways, it is suggested that a rich assortment of fruits andvegetables be included in the diet. It is also recommended that you consume two glasses of fresh juice a dayfor health maintenance.
Juicing is an excellent means of adding fruits and vegetables to your diet. Since juice contains the whole fruitor vegetable - except for the fiber, which is the indigestible part of the plant, it contains virtually all of theplants’ health-promoting components. Because fresh juices are made from raw fruits and vegetables, all of thecomponents 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. Freshjuice, however, provides all of the plants’ healthful ingredients in a form that is easy to digest and absorb. It hasbeen estimated that fruit and vegetable juices can be assimilated in twenty to thirty minutes.
The Basics of Juice FastingIn the morning and for lunch juice fruits and vegetables. In the afternoon and evening juice veggies.When youcreate your own juices, there are four main fruits and vegetables that should usually form the base of eachjuice. These include: carrots, apples, celery, and tomatoes
Suggested Juicing Recipes
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TLC – Lesson 17NUTRIZATION
Digestion and Metabolism
Digestion encompasses the entire process from the time food is eaten until it is finally absorbed by theintestinal cells and sent on its way to the liver for metabolism. The most important aspect of digestion is thebreakdown 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 mixingfinally culminates in the gradual emptying of material from the stomach into the small intestine. Liquids emptyfrom the stomach within minutes, solids empty much more slowly. The time that it takes for half of thestomach’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 emptyare fiber or indigestible solids, such as those found in leafy vegetables. The more slowly the stomach emptiesthe 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 containinga large amount of fat can significantly delay stomach emptying, as can the drinking of large amounts of alcoholprior to, or with, the meal.While this may lower somewhat the glycemic result, slow or delayed stomachemptying 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 infood 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 theidentical diet can vary considerably.
Although the process is complex, you should know that the liver plays the central role in the metabolism offoods, including alcohol, and in the metabolism of the majority of medications. So it’s easy to see theimportance of the liver in our nutritional wellbeing. It behooves us all to take very good care of our liverbecause medical science cannot duplicate its functions.A dirty liver promotes weight gain. A very dirty liverpromotes 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 thatoften 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 17INSPIRATION
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 ormaking the tough decisions, they prefer to offer an excuse why they must continue living their lives just asthey 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 affectsothers in your life.
Accept that you’ve been avoiding these issues.
When you are no longer satisfied defending your choices through excuses, and arewilling 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 17MOTIVATION
Excuses 2
Chronic Excuse Syndrome
Write down some of the excuses that you have used in the past for not doing something that would haveimproved your life. Place a check mark next to any that you have used in the past thirty days. Upon reviewand reflection, circle those that you now feel are without genuine merit and which ended up holding youback from something you really wanted to accomplish.
Excuse: _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Excuse: _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Excuse: _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Excuse:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
Excuse:________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
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Chest Shoulders• Dumbbell bench press • Incline dumbbell press • Seated dumbbell press • Standing barbell press • Dumbbell flies • Barbell bench press • Side raise • Bent-over raises
Back Triceps• Wide-grip pull downs • One-arm dumbbell rows • Dumbbell extensions • Close-grip pushdowns • Reverse-grip pull downs • Dumbbell pullovers • Bench dips • Lying dumbbell extensions
Biceps Quadriceps• Incline dumbbell curls • Seated dumbbell curls • Leg extensions • Leg press• Standing barbell curls • Hammer curls • Barbell squats • Dumbbell squats
Hamstrings Calves• Dumbbell lunges • Standing leg curls • Seated calf raises • Standing calf raises• Lying leg curls • Straight-leg deadlifts • One-leg calf raises • Angled calf raises
Abdominal• Floor crunches • Decline sit-ups• Twist crunches • Bent-knee leg raises
• Weight train intensely for no more than three times per week. Perform aerobic exercise first thing in themorning 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 thelower 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 thetop 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 toyour 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 exercisesyou’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.
TLC – Lesson 17ACTIVATION
Weight Training
4 TLC Tip: Measure FitnessWeight 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 canlift help you see that the exercise is making you stronger.
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TLC – Lesson 17RELAXATION
Stress Reduction Bath
Bathing has wonderful medicinal and spiritual values. Of all the spa treatments that have been passed downfrom 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 mysticalceremonies in ancient Egypt, Rome and Greece, and all major religions. Hot springs throughout Asia have beenused for centuries for both spiritual cleansing and medicinal treatments.
Bathing StressStress puts a tremendous strain on both the nervous system and the immune system, and can produce a stateof mental and physical exhaustion. As the aromatic fumes of the essential oils envelop you, they will help tostrengthen and revive your nervous system. At the same time, they will relax your body and soothe away youranxieties.
6 drops basil essential oil6 drops rosemary essential oil6 drops chamomile essential oil
Bath on the RunMost days, however, we don’t have time for a long, luxurious bath. But we can turn our precious few showeringminutes 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 totake a bath. Then run the shower. You’ll benefit from the oil in two ways, you’ll breathe them in, and they willbe 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 evenvegetable oil and sea salt.
As you stand under the water, envision white light showering through your body and cleansing you at everylevel: body, mind and spirit – and removing all your tensions. Visualize achieving your goals for the day – for theyear, for your life – as your mind relaxes and you breathe in the scents of whatever oil you have chosen.
Cortisol Kickers: Take a DayTake 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-vacationand you won’t even have to leave the house!
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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 imaginationis boundless…
– Jean J. Rousseau
TLC – Lesson 17CONFIRMATION
Whatever I can imagine, the universe can deliver.
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TLC – Lesson 18AFFIRMATION
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 andexperience what you desire, you must understand
that which you do not desire. For in order to be ableto choose and focus, both must be present and understood.
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TLC – Lesson 18CONTEMPLATION
Cancer 1
Metabolic Syndrome may lead to cancer. Several types of cancer are associated with being overweight. Inwomen, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are atgreater risk for developing cancer of the colon, rectum, and prostate. For some types of cancer, such as colon orbreast, 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 asyou need them, replacing old cells that die. Sometimes this process goes wrong. New cells grow even when youdon'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 cancerstarts in the breast. The spread of cancer from one part of the body to another is called metastasis. Symptomsand 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 anyform 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 yourexposure to secondhand smoke. Each year, about 3,000 nonsmokers die of lung cancer caused by secondhandsmoke.
Eat a variety of healthy foods. Though making healthy selections at the grocery store and at mealtime can'tguarantee you won't get cancer, it may help reduce your risk.About 30 percent of cancers are related to issuesof nutrition, including obesity.
Try to be physically active for 30 minutes or more on most days of the week.Your exercise sessions caninclude such low-key activities such as brisk walking, raking the yard or even ballroom dancing. Safe exerciseprograms 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 partof the communication system, acting as messengers. For example: if yourblood sugar starts rising, your pancreas steps up production of insulin.
Cancer cells are different to normal cells in several ways. They are notspecialized, but stay immature. They don’t die off. They just keep reproducing
and they don’t communicate with other cells for proper bodily function. Theydon’t stick together in one place, but rather, move to other organs.
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TLC – Lesson 18SUPPLEMENTATION
Cancer 2 - Nutri-E
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 ofvitamin 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 ofBiotin, an important catalyst of essential metabolic reactions to synthesize fatty acids, in gluconeogenesis,and in metabolizing leucine.
by CLINIX
by CLINIX
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as·par·tame • \as-pUr-tam\a crystalline dipeptide ester C14H18N2O5 that is synthesizedfrom the amino acids phenylalanine and aspartic acid and is usedas a low-calorie sweetener
TLC – Lesson 18INFORMATION
Additives
Additives are placed in foods for a number of reasons: to lengthen shelf life; to make a food more appealingby enhancing color, texture, or taste; to facilitate food preparation; or to otherwise make the product moremarketable. Certain additives, like sugar, are derived from natural sources. Other additives, like aspartame(NutraSweet), are made synthetically.
CONSUMPTIONAlthough many additives are used in very small amounts, it has been estimated that the averageAmerican consumes about 5 pounds of additives per year. If you include sugar the food-processingindustry’s most used additive the number jumps to 135 pounds a year.Anyone whose diet is high inprocessed products clearly consumes a significant amount of additives and artificial ingredients.
VALUEAt their best, additives and artificial ingredients simply add little or no nutritional value to a foodproduct.At their worst, additives pose a threat to your health. The history of additive use includes anumber of products that were once deemed safe but later were banned or allowed to be used only ifaccompanied by warnings. The artificial sweeteners cyclamate and saccharin are just two examples ofsuch products.
Other additives, like monosodium glutamate (MSG) and aspartame, are used without warnings, but havebeen known to cause problems ranging from headaches and diarrhea to confusion, memory loss, andseizures
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 cravingsand 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 isgetting sugar, your body releases insulin, and if you are prone to releasing too much insulin, then anything thattastes sweet, no matter how “low-calorie” it is, can lead to increased cravings and weight gain
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TLC – Lesson 18NUTRIZATION
Fiber
Fiber: There are many good things to say about a high fiber diet. Various studies have shown that an increasein 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 lowercholesterol. 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 SERVING SOLUBLE FIBER (g)GRAINS
Oat BranAll-BranOat bran muffinOatmealRye breadWhole wheat bread
1/3 cup dry1/3 cup
13/4 cup cooked
2 slices2 slices
2.01.71.61.40.60.5
DRIED BEANS & PEASBlack-eyed peasKidney beansPinto beansNavy beansLentilsSplit peas
1/2 cup, cooked1/2 cup, cooked1/2 cup, cooked1/2 cup, cooked1/2 cup, cooked1/2 cup, cooked
3.72.52.32.31.71.7
VEGETABLESPeasCornSweet potatoZucchiniCauliflowerBroccoli
1/2 cup, canned1/2 cup, cooked
1 Baked1/2 cup, cooked1/2 cup, cooked1/2 cup, cooked
2.71.71.31.31.30.9
FRUITPrunesPearAppleBananaOrange
44444
1.91.10.90.80.7
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 byabout 30 percent compared to a low-fiber diet.
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TLC – Lesson 18INSPIRATION
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’sThanksgiving, Christmas or your birthday, there will be high-calorie food and drinks. Unfortunately, itusually 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 youcan simply say “NO”.
Think ahead. Thanksgiving could be a 6,000-calorie bash. PREDICT and PLAN which calories. Simplysay “NO”.
Predict • Plan • Prepare
Plan ahead, predict smaller portions and eliminate some foods. Newfound self-confidence may evensuggest 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 andavoid the bingers.
An ounce of prevention is worth a pound of cure.What will be your tough times? Be aware thatholidays, parties, social activities, big meals, bowling alleys, card games, lonely evenings and workenvironments can be difficult.
PPRREEDDIICCTTPPRREEDDIICCTT AANNDD PPLLAANN
PPRREEDDIICCTT,, PPLLAANN AANNDD PPRREEPPAARREE
Rehearse the ProblemRehearse the Resolve
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TLC – Lesson 18MOTIVATION
Difficult Situations 2
My resolve is my powerMy 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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Circuit Training is an excellent system for beginners aspiring to improve general fitness. The mainobjective is to complete all “stations” in the circuit.
Twelve cardio stations alternate with twelve lifting stations that produce cardio benefits as well as fatburning calories, while creating fat burning muscle. You perform each exercise in succession, attemptingalways to increase intensity.
A Circuit Training System is a good, sound program from the perspective of achieving general fitness, butshould 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, orby going through the circuit non-stop several times. Naturally, the amount of resistance used at each stationwill 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 practicedesigned to avoid fatigue in any given muscle or muscle group hampering your efforts to derive maximaloverload.
STATLC CIRCUIT TRAININGIsometric Contraction to Maximize Muscle Strength and Ligament Stability
DYNAMIC CIRCUIT TRAININGIsotonic Contraction to Maximize Muscle Endurance and Cardiovascular Conditioning
TLC – Lesson 18ACTIVATION
Circuit Training
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 morningare 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 18RELAXATION
Color Therapy
Color therapy uses colors for their healing abilities in treating emotional and physical disturbances. Color therapy is basedon the premise that different colors evoke different responses in people. For example, some colors are considered to bestimulating, whereas others may be soothing. Different colors are associated with different chakras, or energy centers ofthe body.
RED stimulates brain wave activity, increases heart rate, respirations and blood pressure, excites sexual glands. It energizesthe first chakra (coccyx).ORANGE is the color of joy and wisdom. It affects the second chakra (sacral). It gives an energy, stimulates appetite andit 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 indigestive problems.GREEN affects the heart chakra. Green is soothing, relaxing mentally as well as physically, and helps those suffering fromdepression, 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 andcooling 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 faceproblems.VIOLET is the color of the crown chakra. It is cleansing, strengthening, and awakening, and provides a peacefulenvironment. It affects the skeletal system of the body. It is a good color for improving immunity, cancerous conditions, andarthritis. It also purifies the system and is an excellent color for headaches and migraines.
The Color of RelaxationThis 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. Youmay 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 enteryour 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 deeperrelaxation. 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 duringchildhood, but if you’ve lost touch with your penchant for drawing, it’s not toolate 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.
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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; itis not a thing to be waited for, it is a thing to be achieved…
—William J. Bryan
TLC – Lesson 18CONFIRMATION
To receive what I want, I must not push against the unwanted.
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TLC – Lesson 19AFFIRMATION
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 signalback. We call that process the Law of
Attraction. The Law of Attraction says: Thatwhich is like unto itself is drawn.
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TLC – Lesson 19CONTEMPLATION
Diabetes 1
Metabolic Syndrome may lead to diabetes. Diabetes is a disorder of metabolism—the way our bodies usedigested food for growth and energy. Most of the food we eat is broken down into glucose, the form of sugarin 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. Forglucose to get into cells, insulin must be present. Insulin is a hormone produced by the pancreas, a large glandbehind the stomach.
When we eat, the pancreas automatically produces the right amount of insulin to move glucose from blood intoour cells. In people with diabetes, however, the pancreas either produces little or no insulin, or the cells do notrespond 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 largeamounts of glucose.
There are different types of Diabetes, but Type II Diabetes is the most common. About 90 to 95 percent ofpeople with diabetes have Type II. This form of diabetes is most often associated with older age, obesity, familyhistory of diabetes, previous history of gestational diabetes, physical inactivity, and certain ethnicities.About 80percent of people with type 2 diabetes are overweight.
When Type II Diabetes is diagnosed, the pancreas is usually producing enough insulin, but for unknown reasonsthe body cannot use the insulin effectively, a condition called insulin resistance.After several years, insulinproduction decreases. The result is the same as for type 1 diabetes—glucose builds up in the blood and thebody cannot make efficient use of its main source of fuel.
The symptoms of Type II Diabetes develop gradually. They may include fatigue, frequent urination, increasedthirst and hunger, weight loss, blurred vision (even blindness), poor circulation that results in slow healing ofwounds 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 Iproduce two important hormones that empty into your bloodstream. Myglucose, 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 yourstomach, it is highly acidic which could be disastrous if it traveled to other digestiveorgans. So, I produce enough alkaline to neutralize the stomach juice.
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TLC – Lesson 19SUPPLEMENTATION
Diabetes 2 - Nutri-Sugar
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 andthroughout the day. The formula includes a unique combination of green tea, cinnamon, alpha-lipoic acidthat 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 insulinresistance and Type II Diabetes. Insulin is the primary hormonal modulator of blood sugar and has asignificant impact on the onset and development of Type II diabetes.Additionally, insulin activity helpsregulate a variety of metabolic activity; therefore, its proper control is important in the management ofweight loss, lipid disorders, heart disease, and hypertension.
Nutri-Glycemia is a great tasting beverage mix formula that provides high-quality protein, carbohydrate, andfat, with the inclusion of specific fibers, vitamins, minerals, and phyto-nutrients to nutritionally support insulinand sugar response.
Nutri-Omega is small batch Omega 3 fish oil produced in Norway and Manufactured in one of only threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “thatfishy taste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health likehigh blood pressure and high cholesterol, and has many neurological benefits; including mental clarity andmood stabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.
by CLINIX
by CLINIX
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TLC – Lesson 19INFORMATION
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 caloriesources:
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 quicklyconverted to body fat. Alcohol doesn’t occupy any space in your stomach, you can drink it and thenimmediately 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 therate at which you burn calories. If that’s not bad enough, alcohol consumption can have negative motivationaleffects as well. It’s no secret that alcohol tends to dampen your enthusiasm for eating the right foods. And itcertainly doesn’t make you feel like having strong workouts. Alcohol derails your weight loss efforts in directproportion 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 asubstitute. 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 anovel, 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 orcut your hard liquor drinks with water or club soda. Follow your first drink with club soda with a twistof lemon or lime.
• Be sure to have plenty of water and try eating before you attend a social event at which you knowalcohol 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 infermented and distilled liquors
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TLC – Lesson 19NUTRIZATION
Snacks
While snacking itself is not bad for you, snacks are usually eaten in response to psychological not physiologicalhunger. Hunger pangs are usually stimulated by environmental cues and last only 20 minutes. So, if you wait 21minutes, 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 Tips1. 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 andquantities that people choose. You don't need to avoid snacks altogether. Instead, plan
them with moderation and variety in mind.
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TLC – Lesson 19INSPIRATION
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 constantlybeing 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!
GoalsWHAT THE MIND CONCEIVES AND BELIEVES THE BODY ACHIEVESAS YOU THINK, SO SHALL YOU BECOME
YOUR FOCUS BECOMES YOUR EXPERIENCE
Setting a GOAL is acknowledging to your conscience and sub-conscience minds thatyou 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!
You have a goalYou 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 19MOTIVATION
Goals 2
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For the past three decades or so, the fitness community somehow has been convinced into thinking thataerobic 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 higheryour 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 thissort of activity tends to cancel out much of the benefit. If you’re still in doubt, compare the physiques ofworld-class 100-meter runners against elite marathoners. Even though sprinters do little or no aerobicconditioning, 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 willquickly 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 aerobicroom, and those found in the weight room. Much like the sprinter-vs-marathoner scenario, the aerobicenthusiasts 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 hardenough 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 bodyweight 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 fat100
Once you know the weight of your total body fat, you subtract that amount from your total weight, whichresults in your lean body mass.
Lean body mass (lbs.) = Body weight - Body fat weight
TLC – Lesson 19ACTIVATION
Lean Muscle Mass
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 makeup 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 19RELAXATION
Sleep
Adequate sleep is crucial to proper brain function – no less so than air, water, and food. Research has foundthat patients with insomnia who had the highest degree of sleep disturbance secreted the highest amount ofcortisol. Deep, restful, effective sleep is possible without drugs. In fact, if you implement the following sleeptechniques, 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 andinexpensive to try, and you may find that they make an incredible difference in your quality of sleep.
SightOur physical bodies are genetically engineered to take their cues from the amount of light. More light meanswake up, less light means go to sleep. Trying to fight this biological imperative is doomed to fail. To promotesleep, you need to make your room as dark as possible for the time you plan to sleep. If you are on a regularwork schedule, this should be fairly simple, but if you work at night or have rotating shifts, you'll have to bemore creative. Room-darkening blinds and sleep masks are where you should start.
HearingThis might seem obvious, but you'd be surprised how many people try to sleep in noisy environment.You'll faceextra challenges if you have a roommate, older children or a snoring spouse. But eliminating disturbing noises isessential if you want to be able to fall asleep, and achieve deep, restorative sleep. If the environmental factorscannot be eliminated, try wearing comfortable ear plugs.
TouchSleeping on a worn-out or cheap mattress can make it difficult to sleep well. If you can't replace your mattressright 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 theroom cooler will help you sleep.
SmellLavender 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 ballnear your pillow.
TasteTry some chamomile tea before going to bed. There are several teas that include chamomile to promoterelaxation and drowsiness. These are perfectly safe and many people find them very effective.
Cortisol Kickers: Take a NapResearch shows that you can make yourself more alert reduce stress and improvecognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more
patience, less stress, better reaction time, increased learning, more efficiency andbetter health.
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TLC – Lesson 19CONFIRMATION
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 neverthink a negative thought. They can have a powerful influencefor 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 20AFFIRMATION
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 isour 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, foryourself. There is great love here for you.
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TLC – Lesson 20CONTEMPLATION
Hypothyroidism 1
Hypothyroidism is a common condition. It is estimated that 3 to 5% of the population has some form ofhypothyroidism. 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 bodyfunctions. 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, adrop in body temperature and heart failure. In its most profound form, severe hypothyroidism may lead to alife-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 thelungs.
The most common cause of hypothyroidism is Hashimoto's thyroiditis, a disease of the thyroid gland wherethe body's immune system attacks the gland. Hypothyroidism can also be caused by the failure of the pituitarygland to secrete a hormone to stimulate the thyroid gland. Other causes include birth defects, surgicalremoval 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'sapple. I look like a butterfly formed by two wings (lobes) that wrap around thewindpipe (trachea). I’m in charge of energy, fat loss, and healthy hair. I alsogive you a warm feeling of contentment.
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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver function. Nutri-Women’s contains Iron, which is important for women to replace monthly. It also has theessential minerals like chromium and vanadium that help with metabolism, hormone regulation and weightcontrol. 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 ofBiotin, 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. If you were to take only one supplement it should be Omega-3 essential fatty acids.
Nutri-Boost provides nutritional support for healthy adrenalfunction, which is important for optimal stress hormone productionwhich then creates energy.
TLC – Lesson 20SUPPLEMENTATION
Hypothyroidism 2 - Nutri-Thyroid
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by CLINIX
by CLINIX
TLC – Lesson 20INFORMATION
Setpoints & Plateaus
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set pointthe level or point at which a variable physiological state (as bodytemperature or weight) tends to stabilize
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 thatyou 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’llremain 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 thetotal amount of body fat that your body will maintain. Every time you make an adjustment to yourthermostat 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 toadd 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 reasonswhy your body fat may have ceased to decrease.
JOLT YOUR DIET!CHANGE YOUR EXERCISE!
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TLC – Lesson 20NUTRIZATION
The Basics
Food Types Foods to Avoid Foods to EnjoyBeverages Alcoholic drinks, coffee, cocoa, pasteurized Herbal teas, fresh vegetable and fruit
and/or sweetened juices and fruit drinks, juices, cereal grain beverages, mineralsodas, tea. or distilled water.
Dairy products All soft cheeses, all pasteurized or artificially Raw goat cheese, nonfat cottage cheese,colored cheese products, ice cream. kefir, unsweetened yogurt, goat’s milk,
raw or skim milk, buttermilk, rice milk,all soy products.
Eggs Fried or pickled. Boiled or poached.Fish All fried fish, all shellfish, salted fish, All freshwater white fish, salmon, broiled
anchovies, herring, fish canned in oil. or baked fish, water-packed tuna.Fruits Canned, bottled, or frozen fruits with All fresh, frozen, stewed, or dried fruits
sweeteners added; oranges. without sweeteners, unsulfured fruits,home-canned fruits.
Grains All white flour products, white rice, pasta, All whole grains and products containingcrackers, cold cereals, instant types of whole grains: cereals, breads, muffins,oatmeal and other hot cereals. whole-grain crackers, cream of wheat or
rye cereal, buckwheat, millet, oats, brown rice, wild rice.
Meats Beef; all forms of pork; hot dogs; luncheon Skinless turkey and chicken, lamb.meats; smoked, pickled, and processed meats;corned beef; duck; goose; spare ribs; gravies;organ meats.
Oils (fats) All saturated fats, hydrogenated margarine, All cold-pressed oils: corn, safflower,refined processed oils, shortenings, sesame, olive, flaxseed, soybean, sunflower,hardened oils. and canola oils; margarine made from these
oils; eggless mayonnaise.Seasonings Black or white pepper, salt, hot red peppers, Garlic, onions, cayenne, Spike, all herbs,
all types of vinegar except pure natural apple dried vegetables, apple cider vinegar, tamari,cider vinegar. miso, seaweed.
Vegetables All canned or frozen with salt or additives 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 micronutrients.
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TLC – Lesson 20INSPIRATION
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 ToolsAdd some leverage to your arsenal of coping skills. Before you say “To Hell With It”, try these quick andeffective 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 tensionand relaxation. Repeat and observe the feelings of warmth and relaxation again. Repeat the procedureprogressively with your forearms, shoulders and neck. Feel the warmth, feel the relaxation. Begin againwith your toes, and feet. Now concentrate on your stomach, chest and back. Start again with yourface, eyes, forehead, and jaw.
• IMAGING:Transport your mind’s eye to a pleasant, relaxing situation. Imagine lying on the beach, underthe sun feeling the nice warm sand beneath you. Feel the relaxed state with no worries, with nointerruptions, with no stress. Feel the warming sun. Feel the drowsiness. Hear the surf. Listen to thesea gulls. Smell and feel the slight breeze as you relax. FEEL, SEE HEAR, SMELL AND IMAGINE for 5minutes.
• 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 spineinto my thighs, into my legs, and warms my feet. Every muscle melts. I am relaxed.
• MENTAL EXERCISE:Visualize fats and sugars as hooded invaders poisoningevery cell in your body. Use hand grenades, bazookas, stealth bombers andwhite knights to kill these fattening invaders.
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TLC – Lesson 20MOTIVATION
Coping Tools 2
Practice makes perfectHealthy practice makes healthy habits
Healthy habits make me healthy and leanEvery 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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Now that you’ve begun your exercise program, it’s vitally important that you protect your confidence. Oneway to do that is to forget about the whole concept of perfection. It doesn’t exist. Chasing after perfectionis 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 mayend 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’tmatter how much accurate information about training and nutrition you have.Without confidence, youwon’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 isreturned by the opposing team for a touch down; he misses a critical free throw; he strikes out in a keysituation. 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 stopplaying 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 PowerMindset.
Take virtually all successful people, extract their sense of certainty, and you’ll strip them of everything elsethat 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 thema healthy dose of confidence, their lives will turn inside out for the better, and fast.And that’s what happenswhen you focus on progress. Even when you don’t get everything ‘just right,” you’ll still feel strong.You’ll stillmaintain your confidence and momentum.
TLC – Lesson 20ACTIVATION
Perfection?
4 TLC Tip: Don’t Break the HabitThe easiest way to keep things going is simply not to stop. Avoid long
breaks in exercising or rebuilding the habit will take some effort. Thisadvice 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 20RELAXATION
Positive Relationships
Research shows that healthy and supportive relationships can reduce stress and improve your overall healthand 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 supportiverelationships 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 nextstairmaster, most gyms offer yoga, aerobics or even martial arts classes, which provide a more intimatesetting 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 acommunity art class. If you like writing, a writer’s workshop will provide a great opportunity to improveyour 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 somethingpositive to help the world, which has a great way of relieving stress in itself, and you’ll meet others withsimilarly 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 havea pool of new people to meet. Plus, you may inspire your friends to throw their own parties, whereyou’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’restriking up conversations with new people wherever you go. Not all these conversations need to lead toa new friendship, but some might, and just one warm exchange with someone new can brighten up yourday (and theirs)!
Friends can bring out different qualities in one another that benefit all of you. For example, your outgoingfriend could bring your shy empathic friend out of her shell, and the three of you could go out and partytogether. Plus, your friends can introduce you to more friends, giving you a greater pool of pre-screenedpotential friends. Studies show that a sense of belonging is extremely important for emotional health andwell-being; those who have social support but don't feel a sense of belonging are much more likely to sufferfrom undue stress and depression.
Cortisol Kickers: PetsFor those who love animals, it’s virtually impossible to stay in a bad mood when apair of loving puppy eyes meets yours, or when a super-soft cat rubs up againstyour hand. Pets can be there for you in ways that people can’t. They canoffer love and companionship, and can also enjoy comfortable silences, keep
secrets and are excellent snugglers
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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 theproblems we encounter dissolve…
– Donald Curtis
TLC – Lesson 20CONFIRMATION
My life is supposed to be fun.
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TLC – Lesson 21AFFIRMATION
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 thatthey 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 circumstance…at the heartof every desire is the desire to feel good.
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TLC – Lesson 21CONTEMPLATION
High Cholesterol 1
Metabolic Syndrome may lead to high cholesterol. Cholesterol is a cousin to the fatty acid family and has alink with fats in your diet. Known as the “silent killer,” atherosclerosis or plaque build-up in the arteries is aresult of a high concentration of cholesterol in your blood.Your body manufactures cholesterol. Cholesterol isa 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 yourarteries. 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 foodtypes are high in saturated fats. Cholesterol is processed in your liver. This process is in part the result ofcholesterol taken in through your diet. But heredity has an influence on how much cholesterol your bodyactually manufactures for itself.
Cholesterol comes in two main classes. Low-density cholesterol, often referred to as LDL (low-density lipoproteins), carries the cholesterol through the bloodstream to deposit it for cellbuilding. 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 theliver for remanufacturing or excretion. For these reasons alone, LDL is labeled “bad” cholesterol andHDL is known as “good” cholesterol.
Because saturated fats usually stimulate the production of LDLs, a high consumption of saturated fats will raiseyour overall cholesterol levels and increase your risk of heart disease.
Polyunsaturated fats can lower your levels of LDLs. Recent research shows that some polyunsaturated fatsfound in fish oil might provide additional benefits. This oil reduces the chances of blood clotting and lowersyour chances of blocked arteries.
Monounsaturated oils such as olive oil have recently been discovered to have LDL-lowering properties, whichis 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 increasesyour chance of heart disease.
Good Morning, Sunshine! I am your Liver.I am the largest organ inside the body – weighing about three pounds. I produceover 1000 enzymes to handle my chemical conversions. I am the greatdetoxifier. I take in toxins such as fat, caffeine, drugs, or too much glucoseand make them safer for the body to process.
Nutri-Lipid is a Plant Sterol Complex for Support of Healthy Cholesterol Levels. Nutri-Heart II is a naturallyderived 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 plantsterols daily, to promote cardiovascular health.
Nutri-TLC is a medical food formulated to provide specialized, multi-mechanistic nutritional support forpatients 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 threepharmaceutical licensed facilities in the world. Nutri-Omega capsules are enteric coated to eliminate “that fishytaste”. It helps reduce inflammation and body fat, relieve arthritis, improve cardiovascular health like high bloodpressure and high cholesterol, and has many neurological benefits; including mental clarity and moodstabilization. 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 therapeuticlevel of B vitamins, not just the RDA. It includes natural vitamin E made to resemble the profile of vitamin Erich plants. It also uses a patented blend of folic acid and folic acid metabolites that have greater absorption fora larger portion of the population than many other folic acid supplements. There are two things about thisvitamin 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 containstherapeutic doses of many nutrients that women need. A full spectrum B complex that helps with Adrenal andliver 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 withmetabolism, hormone regulation and weight control. A few otherkey 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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TLC – Lesson 21SUPPLEMENTATION
High Cholesterol 2 - Nutri-Lipid
by CLINIX
by CLINIX
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TLC – Lesson 21INFORMATION
Stress and Seasonal Weight Gain
StressWhen you experience stress of any kind, either good or bad, your body releases “stress hormones.” Several ofthese 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 short-term periods of acute stress Both appear to result in higher levels of insulin and increased cravings and weightgain.
When you’re stressed the body will hold water. It is not uncommon for your weight to increase 10 pounds ormore due to water weight gain when under stress.
Seasonal Weight GainHave 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, inturn, 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 bodyis “programmed” to store more fat in the winter to ensure you’re insulated against the coldand 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 whatyou’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 thegain.
stress • \stres\a physical, chemical, or emotional factor that causes bodily ormental tension and may be a factor in disease causation
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TLC – Lesson 21NUTRIZATION
Nutrients
Macronutrients are the largest portion of the human diet. They supply fuel for work and they helpregulate body heat. The Macronutrients are:
• CARBOHYDRATES are sugars and starches. They serve as the body’s chief source of energy and helpregulate 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 growthand 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. Fatsare the precursors for many hormones and enzymes.
Micronutrients are vitamins and minerals. They have no caloric value but are absolutely necessary forgood health. Most micronutrients are not manufactured within the human body and must be obtained fromfood.
• VITAMINS are complex organic molecules essential for body chemistry. They sometimes fulfillhormone-like functions and aid in the protection of cells and cell membranes.
• MINERALS are naturally occurring inorganic elements performing structural and catalytic roles. Theyactivate 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 chemicalsthat 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 ashypoglycemia, allergies or weight gain.
One enzyme, pancreatin, seems to decrease food intake causing subsequent weight loss. LPL (LipoproteinLipase) is an enzyme that encourages weight gain. LPL is produced by fat cells and causes blood fats to bedeposited 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 nonutritional disorders, you may not need to supplement. Most Americans, however, needthe nutritional help that supplements provide.
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TLC – Lesson 21INSPIRATION
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?
HabitsSuccess in life is nothing more than a series of activities that are consistent with a goal or desired resultrepeated for 21 days.
HabitsOvereating and over drinking are nothing more than habits created by a series of unhealthy activitiesthat change the way you feel and distract from undesirable emotions.
HabitsProper eating is nothing more than a series of healthy activities repeated consistently until a healthyhabit is created. A healthy habit is consistent with weight loss and well being.
HabitsBad eating activities create bad habits.
HabitsGood eating activities create good habits.
““RR””YYOOUURR NNEEWW EEAATTIINNGG HHAABBIITTSS IINNTTOO RREEAALLIITTYY
RRIITTEE IITT
RREEAADD IITT
RREELLAATTEE IITT
RREETTEELLLL IITT
RREEVVIIEEWW IITT
RREEPPEEAATT IITT
Anything repeated for 21 consecutive days becomes a habit.
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TLC – Lesson 21MOTIVATION
Habits 2
Read, rewrite and repeat for 21 daysRepetition 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 orcelebration day.
7.Write a paragraph describing the proper eating and exercising activities of a typical vacationday.
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Exercise - try it, you will like it. Exercise is a natural appetite suppressant. Exercise alters body chemicalsto 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 metabolicbrown fat work in ways that encourage slenderness by maximizing calorie burn-off. Exercise makes youburn 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 orfurnaces. 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 likecattle at a feedlot). Conversely, when sedentary desk-bound people become more active, they eat less andlose weight. (Do cattle at a feedlot eat proteins, fats or carbohydrates?) Several bonuses are gained whenan exercise program is initiated.
• If you incorporate exercise in your daily routine, a high proportion of the weight you lose will comefrom fat deposits.
• Some form of exertion or activity added to a dull routine can relieve boredom or stress which usuallyinitiates binging or overeating.
• Strenuous exercise has a specific effect on the appetite. It will decrease your appetite, especiallybefore 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.
TLC – Lesson 21ACTIVATION
Exercise
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 toregain the weight.
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TLC – Lesson 21RELAXATION
Journaling
Journaling is a term coined for the practice of keeping a diary or journal that explores thoughts and feelingssurrounding the events of one’s life. Journaling allows people to clarify their thoughts and feelings, therebygaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out aproblem and come up with solutions more easily on paper. Journaling about traumatic events helps oneprocess them by fully exploring and releasing the emotions involved By engaging both hemispheres of thebrain, 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 JournalYou may not know what is causing your stress, exactly how your body responds to stress, or how you copewith 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 2weeks 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 Reaction Coping Response
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 Headache got worse Daydreamed about trip to Hawaiiinterrupted my work
5:30 Meeting ran overtime, Headache still there, neck begins to ache Went out for a few drinks with colleaguescouldn’t leave at 5:00
·
Cortisol Kickers: Overcome PerfectionismAre you are perfectionist? Are you a person who is displeased by anything that doesnot meet very high standards? If you’re a perfectionist, you’re most likely causingunnecessary stress to yourself and those around you. If everything has to be perfect,
then everything you do will be a stressor.
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TLC – Lesson 21CONFIRMATION
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 onimproving ourselves. This is life’s main issue. All theexperiences of life are for the purpose of making us more
wonderful.—Elinor MacDonald
