| Where should I start?…
I’m over-whelmed with information! |
You have started! Read
on… and jot down any concerns – an individually
tailored program is easy to implement! One conscious change/month
= 12 new habits/year! |
| Most common wellness problem? |
Constipation…usually due to sluggish digestion,
poor nutrient absorption, lack of fibre.1-2 “good”
bowel movements/day without straining is normal for most
people. |
| How do I get more fibre? |
Fruits, veggies, pectin-rich fruits
(apples), oatmeal, beans/legumes, ground flaxseeds, psyllium,
whole grains, brown rice. Ask for a detailed program for
your specific needs. |
| Best digestion advice? |
Chewing! Chew each mouthful of food 20-30 times. This
is where digestion starts!Under-eat instead of over-eating…and
don’t eat 3-4 hours before bed. |
| How much water should I drink? |
8-10 glasses per day. For each caffeinated beverage…add
2 more glasses. To get technical…halve your weight
in lbs. & divide by 8 = # of 8 oz glasses/day required. |
| How long will it take me to get “well”? |
First year of illness = 3 months. For every additional
year, add one month. Ex: You’ve been sick for 5
years… 3+4 months = 7 months on a “healing”
protocol. |
| Should I take supplements? |
Yes, unless you have no nutritional imbalances/symptoms
of ill-health, and you eat only organically grown food.
Our food supply is nutrient-poor, due to poor soil. Air
& environmental pollution further stress the body’s
detox abilities…increasing the need for anti-oxidants. |
| Can’t I just “pop” a super-vitamin
pill each day? |
Depending on what your body needs…it may not be
available in this form. Certain vitamins like B’s
& C’s are better to take in the a.m., &
Calcium/Magnesium in the p.m. |
| Which foods should I specifically avoid? |
Sugar, pop, coffee, alcohol, hydrogenated/saturated
fats, “white”-pasta; bread; rice, canned foods
(have lost 94% of nutrients), frozen foods (have lost
83% of nutrients) |
| Which foods contain common allergens? |
Wheat, dairy (milk & cheese), corn, peanut, citrus
fruits, soy, night-shade veggies |
| How should I combine my foods…what should I avoid? |
A) Drink water between meals
B) Eat fruits ½ hour before or 3 hours after meals
C) Eat veggies + protein OR veggies + grains…but
NOT Protein + Grains (for weight loss) |
| Why & how do I decrease acid in my diet? |
Acidity can lead to degenerative conditions…weight
gain, joint pain, bladder/kidney problems, etc. Eat 70%
alkaline foods (veggies/fruits), 30% acid foods (protein,
grain, oils, dairy), & supplement with coral calcium.
Ask for a detailed handout on pH. |
| How much protein should I eat? |
0.4 – 0.7 g/lb of body weight…depends on
activity level.Ex: 150 lbs X 0.5 = 75 grams/day. (3 oz
of baked salmon has about 22 grams of protein) |
| What are the best fats, and what on earth are EFAs? |
Best oil for cooking: grapeseed, ghee, or coconut. Butter
(1-2 tsp/day) is okay for most. EFAs are Essential Fatty
Acids that your body cannot make. Sources: cold-pressed
flax oil, salmon, sardines, legumes, dark green leafy
veggies, hemp seeds. Do not heat EFA oils. |
| Should I go on a high protein, Low-cal, or another “diet”? |
It depends on why you want to diet! High protein is
O.K. for most…no longer than 2 months…any
longer & you start to feel sluggish, kidney strain,
nutrient-deficient. Low-cal diets are deficient in good
fats…& leave you feeling deprived. No one “diet”
is right for one person 100% of the time! |
| What are “phyto-nutrients”?(Phyto = plant) |
Natural chemicals with anti-oxidant/anti-inflammatory
properties. There are > 4000. Best sources: fresh raw
fruits/ veggies & their juices, & deep-coloured
veggies & berries. |
| What are some “power” foods? |
Spirulina, Aloe Vera juice, broccoli, garlic, kefir,
chlorophyll, whey protein, zucchini, apples, kiwi, lemon,
flaxseed oil, wheat grass. |
| How much should I weigh? |
Men: 106 lbs for the 1st 5’ + 6 lbs for each extra
inch = midpoint of healthy range.Women: 100 lbs for the
1st 5’ + 5 lbs for each extra inch = midpoint. |
| How do I calculate BMI? Is it a good assessment tool?
|
BMI = weight in lbs divided by (height in inches squared)
X 705Ex: [200 lbs/(72”)2 ] X 705 = 27. 18-25 = avg.,
25-30 = overweight, >30 = obese.Not to be used for
– tall; short; muscular; pregnant; elderly or those
with edema. |
| What is better…weight lifting or aerobic exercise? |
Both are great! However, weight lifting builds muscle
and bone. Therefore lift weights 3X/week if you have to
choose. (More muscle = more calorie-burning power!) |
