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The Real Five Day Detox

IMPORTANT INFORMATION

The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. References are provided for informational purposes only and do not constitute endorsement of any websites or other sources. Readers should be aware that the websites listed in this book may change.

WHAT THIS BOOK IS NOT!

 

Whilst I have referred where appropriate to important medically based studies, books and medical papers, this book has not been written as a medical research paper, designed to cover dozens of scientific subjects.

I have deliberately avoided the current trend in many diet books to constantly cherry pick medical and scientific studies to support the book’s conclusions. This book is not intended as a reference item to satisfy those readers that might be looking for useful research material.

This book is about a real life journey and the real life testing processes that have identified the most effective ways to develop great eating behaviours and incorporating those behaviours into our daily food choices.

There will be a detailed bibliography attached to this book. This is a truly exciting and rapidly evolving science and there is a vast amount of material to read and study about Epigenetics and Functional Medicine in general, especially in the way that these insights apply to intelligent weight management. If you require further information, I suggest you contact me for specific recommendations at [email protected]

Copyright © 2015 by Beran Parry

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the author’s email address: [email protected]

The

5 Day

Minus 5 Pound

Paleo – Keto

Post Holiday Gentle Fast and Detox

By

Beran Parry

GET THIS FREE EBOOK

UNLEASH your LEANER NEW YOU Right Now

 

[* http://www.skinnydeliciouslife.com/30-days-to-leaner-you*]

 

FREE PERSONALISED EATING BEHAVIOUR TEST

Take the Skinny Delicious Eating Behaviour Test online and see if your score is over 100 or less…or is it over 150 or even 200…check out your final score results at the end

Click this website link now and you will also be able to print out the test for easier reference.

http://www.skinnydeliciouslife.com/blog/

Foreword

The holiday season is truly a time for celebration, for enjoying festive evenings with friends and family and the relaxing atmosphere of a fully laden dining table. But it’s also a time when the calories begin to count and the body faces a host of challenges as the quantity and quality of the feasting takes its toll. 

The holiday season traditionally begins around Thanksgiving and rolls on past New Year and even into the springtime. For most of us, those extra pounds and expanding waistlines too easily become a permanent feature of our body shape and we all know only too well how difficult it can be to shake off that stubbornly persistent extra weight. The years slip by and the weight just increases. But is it inevitable? Is there anything we can do to break this yearly cycle of weight gain? Can we enjoy the holiday season to the max and still lose weight? Is it possible to reverse the effects of eating and drinking too much and get ourselves back into better shape? The answer is a resounding Yes and the Paleo Keto Post-Holiday Detox Diet is the best place to start.

We know that many of the foods that make up the modern, western diet are producing far too many health problems and an explosion in obesity rates. The answer to this problem can be found in the brilliantly researched Paleo-Keto Diet that recognises what our bodies have been telling us for years: we really can eat healthily and enjoy every meal whilst burning off unwanted fat and promoting optimum health.

Table of Contents

Foreword

Table of Contents

Preface

Chapter 1 

My Story and my Holiday Temptation Checklist!

Chapter 2

So Why Can’t I Lose Weight? And why can’t I keep the weight off?

Chapter 3

Epigenetics + PALEO/KETO Eating Behaviours

The PALEO-KETO EPIGENETIC EATING PROGRAM – what is it?

KETOGENICS

Chapter 4

The Paleo Keto Mythbuster Chart

CHAPTER 5

Getting Organised!

CHAPTER 6

GUT BIOLOGY

CHAPTER 7

The Skinny Delicious Paleo Keto Transformation

The Paleo Keto Detox Shopping Guide

Chapter 8

Toxins and weight loss problems

Chapter 9

The Exercise For Detox Recommendations

Skinny Delicious Exercise Planner and Workbook

Chapter 10

Your weight loss helpers!….Vitamin D and Magnesium

Chapter 11

The Paleo Keto Detox DAILY FOOD AND DINING OUT GUIDE

Chapter 12

The Paleo – Keto Post Holiday Detox 5 Day MINUS 5 Pound Fast and 21 day Plan

Introduction

Who needs to detox?

What are toxins?

When is it best to detox?

How long does detox take?

CLEANING OUT: THE PROCESS

5 Day 5 Pound Loss Fast

DAY 1 –

Day 2

Day 3

Day 4and 5

Chapter 13

Paleo Keto Detox Recipes at your disposal

i.Tempting Tomato Basil Soup

ii.Healing Chicken/Turkey Vegetable Soup

iii.Sumptuous Saffron Turkey Cauliflower Soup

iv.Divine Chicken or Turkey and Baby Bok Choy Salad

v.Mediterranean Medley Salad

vi.Spicy Eastern Salad

vii.Basil Avocado Bonanza Salad

viii.Chinese Divine Salad

ix.Divinely Delish Salad Surprise

x.Avocado Salad with Cilantro and Lime

Chapter 14

The Vision

About the Author

Bibliography

By the Same Author

Further Reading

Acknowledgements for the Skinny Delicious Programs.

The inspiration to write this book began more than thirty years ago when I embarked on my first nutritional science courses under the tutelage of Dr Boris Chaitow in South Africa. During the past three decades, I have been most fortunate to receive the guidance, teachings and encouragement of some immensely talented and dedicated doctors and professors. It has been a fascinating journey of exploration, the pathway lit by the giants of natural medicine and naturopathic nutrition. More recently, my studies in the field of Functional Medicine have proved immensely helpful and I would like to pay tribute to the genius, courage and dedication of the following specialists who have assisted me enormously in my quest to share the life-changing knowledge contained in this book.

Among them are Dr Boris Chaitow, Debra Waterhouse, Dr Christiane Northrup, Dr Carolyne Dean, Dr Vasant Lad, Dr Mona Lisa Shulz, Dr Loren Cordain, Dr Patrick Vercammen and Dr Ron Grisanti.

I would particularly like to acknowledge the shining inspiration of a truly remarkable doctor who has been a constant source of knowledge, encouragement and inspiration. Dr Ann Lannoye, a Functional Medicine Specialist and member of the Institute of Functional Medicine, has been a most generous and tireless source of knowledge and enthusiasm for the benefits of Functional Medicine. She provided the inspiration to link my nutritional and eating behaviour work with the Functional Diagnostic Medicine and the analysis of Epigenetic Expression. Dr Lannoye’s extensive knowledge and scientific rigour have been one of the major cornerstones of our next book about Functional Medicine in which I hope to have Dr Lannoye join me as a contributor and authority. 

My functional medicine research and its conclusions have been so fundamental to my understanding of intelligent nutrition, that I undertook studies at the Functional Medicine University in South Carolina. Dr Ron Grisanti has been a most generous provider of case study information in these vitally important subjects.

I am also delighted to announce a series of further projects with Dr Ann Lannoye and Greg Parry PhD, also based in the field of Functional Medicine. We are scheduling a series of international seminars, professional training courses and wellbeing conventions. If you would like to know more go to…

www.skinnydeliciouslife.com

www.parrywellness.eu

Preface

The amazing Paleo Keto Detox Diet did not appear magically overnight or out of thin air. It’s the result of many years of research, trial, tribulation and intensive investigation. Despite studying nutrition intensively for over 30 years, I found that I never really reached the permanent weight loss that I wanted. No matter how much weight I lost, I was never really where I wanted to be with my weight. 

That has got to be one of the greatest frustrations you can experience when you’re trying to get your weight under control. There was usually some initial success but then there’d be some unexpected relapse and this made me realise that there had to be a lot more to real, sustainable weight loss than just following the latest fad or fashion in dieting.

But I never gave up. 

If permanent weight loss and becoming a skinnier, healthier version of myself was really possible, I was going to find out how to do it. Safely, scientifically and effectively. And that meant more studying, more learning, more experiments, more trials, more creativity, inventing, developing. I approached the problem from every possible angle.

I researched countless scientific studies, the psychological aspects of food choice, the psychology of eating disorders, genetic analysis, functional medicine, naturopathic principles and ayurvedic medicine until a clear picture finally emerged of how to really manage weight issues.

I slowly refined and toned and developed the entire system that has become the Skinny Delicious Diet. It’s what you’re holding in your hands right now. It’s been a long journey but the effort was totally worthwhile. Finally, we’ve got the smart way for your body to function the way that Nature intended.

My final personal leaner more delicious transformation began seven years ago.  After 3 decades of never quite getting there from a weight loss point of view, I decided that enough was enough! It was now or never reaching my real weight loss goals. I knew there was a skinner, more energised, healthier version of me just waiting to get out! With my family’s history of weight problems and issues with eating behaviour, plus my own experience of yo-yo dieting and a penchant for delicious food, this was the moment to put my twenty-five years of knowledge to the toughest test.

The guinea pig for this extraordinary experiment? You guessed it. Me! I decided it was time to get really serious about my weight loss programme and finally unleash the skinnier new me. I used everything I’d learned, applied the methods I’d been investigating and the pounds slipped away.

And they stayed away. Forever.

I’d finally made all the connections between the different functions of the body and discovered how to eliminate the garbage and toxins from our cells. I’d identified the worst toxins that poison our food. I knew how to create a natural, healthy environment in the gut. I’d discovered how to feed the body with the essential nutrients that would promote natural weight loss and all-round health. In the final phase of my experiment, I learned about the epigenetics revolution from some incredible Doctors of Functional Medicine like Dr Ann Lannoye.

Then I devised a program on how to use this scientific feedback. During this process of creating a completelyeffective formula for sustainable weight control a skinnier new me emerged. Finally!

It was a long journey but I learned so much in every moment of it, and now I am going to teach it to YOU.

The Paleo Ketomethods have already helped countless numbers of people just like you who were looking for a real alternative to all the crazy ideas about weight management.

The Paleo Ketoprocess enables me to look you in the eye and say I KNOW this WORKS. And now you can enjoy the benefits yourself. 

Whatever your age, your weight, your gender, the state of your hormones, your current adopted eating behaviour, we are going to work together to make your potential skinny eating habits into your smart permanent eating behaviour so that you can become your best body weight and realise your own leaner potential. And keep it forever!

[*Let’s Start *]

Chapter 1 

My Story and my Holiday Temptation Checklist!

Welcome to the start of a whole new way of life! We’re about to embark on an adventure together and my job is to help and guide you on your new pathway to the health, weight and wellbeing of your dreams. My name is Beran Parry and for the past thirty-five years I’ve been studying, practising and advising thousands of people about truly effective nutrition and weight loss. A lot of this passion comes from my family background. Growing up in a family with major health and weight problems, I realised at a very early age that body shape, weight and health are all deeply connected. To complicate matters, I became pregnant at the tender age of 18 and I experienced all the dismay and daily disappointment of significant weight gain plus the frustration of struggling to get rid of the extra pounds after giving birth to my lovely son Christopher.

By the time I was twenty-two, more than thirty years ago, I began studying nutrition, exercise physiology, integrative medicine and holistic health. I was immensely fortunate to find myself studying at one of the early pioneering centres of Integrative Alternative Medicine. This was the world renowned High Rustenberg Hydro, set in the beautiful countryside around Stellenbosch University, not far from my birthplace, Cape Town, in South Africa.

I studied very intensively for four years under the guidance of various medical and homeopathic doctors whilst also studying banking and finance. My studies continued right up until 1986 when I moved from South Africa to Europe.

The most exciting news to emerge from the latest scientific research on human metabolism is that we really can choose how our bodies look and behave. It’s really a question of controlling the influences that determine how our bodies function and right at top of that list of influences is the way we eat. We’re entering a revolutionary phase in our understanding of how the human body functions, letting go of outdated concepts and myths and balancing our health needs with the most up to date revelations about human physiology.

The conclusions from all of this pioneering and often surprising research is that our bodies function best on a low-carb, medium-protein and relatively high-fat dietary regime. We certainly didn’t evolve to live off the grain-rich foods that form the basis of the western diet. Grains are largely inflammatory and encourage the storage of fat, two particular problems that are damaging the health of hundreds of millions of people around the world every day. The old advice to cut down on fats has produced a completely unexpected rise in obesity rates and many medical practitioners have been confused and frustrated by the results of their well-meant advice to patients to cut fat out of their diets. The rise in obesity rates continues. So we understand now that humans need fat in their diets in order to metabolise the fat that’s been stored in their bodies. We also recognise today that cutting out grains and sugars can have a powerful and dramatic impact on health and weight-loss issues.

My Holiday Temptation Checklists!

Firstly, some general advice… if you take note now of these particular issues, it will be so much easier later when you are completing your detox…

Let’s raise a toast to the holiday festivities and make room for one more slice of pie and another helping of cake. Yummie! The holiday season was certainly intended as a time of celebration and what better way to enjoy the company of family and friends than with a suitably delicious array of tasty food and drink. But the fact is that this is the time of year when all that food and drink increases our weight, piles on the pounds and, little by little, our weight just gets heavier and heavier. Perhaps that’s because the celebrations begin around Thanksgiving and roll right into the New Year. We just eat too much, drink too much and those extra pounds become the most stubborn ones to shift. And, unlike the festive decorations, those pesky extra pounds like to stick around our waists forever. 

It’s no surprise that there’s usually a consequence to all that rich food and celebrating and it’s the unmistakable feeling that your body’s suffering from toxic overload. So what can we do about it? Well, all is not lost! There are two fabulously helpful approaches to the holiday season binge fests – prevention and cure. If you can avoid some of the problems of eating too much of the wrong food in the first place, your body won’t suffer the awful feelings of sluggishness and bloating that accompany an overdose of goodies. But if you end up overdoing the dessert and sipping a couple of cocktails too many, don’t panic. Help is at hand with our super post-binge de-tox programme. Let’s start with the prevention phase.

#
p<>{color:#000;}. Clear the decks and throw out all those tempting, fattening foods from your kitchen. Removing the sources of temptation from the house is a great step towards keeping yourself free from all those fattening treats that will poison your body.

#
p<>{color:#000;}. Replace temptation by preparing lots of healthy snacks for home and work so that you can nibble on healthy, wholesome, cleansing veggies rather than sugary snacks.

#
p<>{color:#000;}. Start every day by moving your body. Stretch when you get out of bed, take a walk, go for a jog, hit the Yoga mat, anything you like but get moving. It’s a life saver.

#
p<>{color:#000;}. Start the day with the most important meal of the day and that means breakfast. A properly fuelled body gives you all the energy you need and you won’t be so tempted to snack later on in the day.

#
p<>{color:#000;}. Finish the day with a light snack. Don’t eat after eight in the evening and don’t burden your body with a heavy meal that will interfere with your sleep.

#
p<>{color:#000;}. Don’t skimp on your sleep. We need around seven to eight hours a night to function at our best and the rest helps us to control our weight too.

#
p<>{color:#000;}. Get family and friends on your side right from the start. Ask everyone to support your healthy eating campaign and give you lots of encouragement along the way. It really works when you have your personal cheerleaders on hand to keep you from temptation.

So what do you do if the prevention phase wasn’t watertight? What do you do if you fell off the calorie wagon and hit the desserts with a shovel instead of a fork? It’s time to roll out the repair and resorption programme!

 

#
p<>{color:#000;}. Move your body. That’s right. You need exercise to stimulate your metabolism and help you build up a sweat. 

#
p<>{color:#000;}. You need more water. Not just because you’re exercising but because we often turn to food when we really just need to hydrate. The water will help to flush garbage out of your body.

#
p<>{color:#000;}. Drink more herb teas, especially the ones that encourage your body to release toxins. Cut down on tea and coffee for a time to give your body a rest from these liquid stimulants.

#
p<>{color:#000;}. Eat more vegetables. If you choose the leafy, green varieties and cut down on the starchy vegetables, and you’ll cleanse your system and reduce the carb content in your diet. Eating properly washed, raw veggies is a pure delight and so good for you that they should be part of your daily eating plan.

#
p<>{color:#000;}. Increase consumption of antioxidant foods, particularly berries, but be careful to avoid the sweet fruits that contain a lot of sugar. If you’re serious about detoxing your body, especially after a binge, you need to eliminate sugar from your diet completely. 

#
p<>{color:#000;}. Take supplements to ensure your body has access to the full range of essential nutrients to promote health, weight loss and stimulate your immune system. 

 

Of course, the best way to handle the festivities is to make a simple, binding promise to yourself that first and foremost you’ll take absolute care of yourself. You pledge to avoid the things that cause the problems in the first place. You commit to eating healthily and you’ll emerge from the holiday season feeling fitter, healthier, slimmer and more energised than you ever thought possible. Great health is the best gift you can give to yourself any time of the year.

But before we put on our party hats and open the champagne, let’s take a closer look at the usual culprits that can produce a food or drink hangover:

Wine. The lubricant of choice at all social gatherings and the innocent source of so many morning-after headaches and diet-busting feelings of regret. Wine contains a fair number of calories. If you consumed ten bottles over a two-week period, you’d have added more than 5,000 calories to your diet sheet. Sweet white wines will take the tally to well over 7,000 calories. 

The obvious answer is to limit your intake to a maximum of two glasses at any social event and then switch to water. Too much vino puts a strain on your liver and you can follow the Post-Holiday Skinny Delicious Detox for three weeks to restore normal functioning to your body.

Beer. If we allow for a seemingly modest four cans of lager per day over the two-week holiday period, we can chalk up a belt-busting 12,500 calories just from this simple beverage. The twin evils of gluten and all the extra calories can cause havoc to your waistline and your digestive system. 

The answer is to cut out the beer altogether because the gluten is a long-term inflammatory agent that can cause problems throughout the body. Cleanse your body with lots of salads, fresh vegetables, lean meat and plenty of water. You need exercise too to stimulate your metabolism and make a dent in that liquid mountain of calories.

Cold meats. It’s amazing how much processed meat we chew through during the holiday season: sliced sausage, salami, prosciutto – the list is both tempting and full of artery-clogging saturated fats, salts and preservatives. The salt is one of the main areas of concern because too much will increase your blood pressure and interfere with the fluid levels in your cells. The answer? Celery juice will work wonders for your system but not everybody relishes the flavour. Nutritionists will often recommend a calcium, magnesium and potassium supplement for a few days to help restore balance. If in doubt, consult a qualified nutritionist to find a better long-term approach to maintain peak health and fitness.

Cakes, pastries and the joys of sugar-filled desserts. Sweet, white and deadly, sugar is one of the great plagues of the modern diet and a source of too many problems to list here. The answer is radical but essential. Eliminate sugar from your diet. Right now. Use a harmless, zero calorie, natural alternative like pure stevia to sweeten your cravings but remove sugar from your diet and stand by to be amazed at the changes in your body.

Ice cream. Who doesn’t love ice cream? But it’s full of those incredibly harmful sugars and saturated fats that pile on the pounds and encourage fat retention. If you’ve ever looked at a bowl of melted ice cream and seen the way it starts to look like industrial waste, this is one of the best ways to change your mind about the stuff. It’s full of sugar so banish it from your diet. Forever. We’ve got some totally fabulous cold and sweet desserts that taste amazing and are actually good for you. So there is hope and there is a huge range of delicious alternatives to those tubs of industrially produced toxic tubs of ice cream.

Chapter 2

So Why Can’t I Lose Weight? And why can’t I keep the weight off?

 

These are good questions because even champion weight losers often put the weight back on, suffering the seemingly inevitable see-saw effect of cyclical weight loss followed by weight gain. Can we do something to correct this problem? Of course we can! That’s exactly what this book is for.

Epigenetic PARADIGM PYRAMID 1 – YOUR BIGGEST WEIGHT INFLUENCER

If you would like to learn more about the New Paleo PKE Diet, we suggest you download the initial book in this series at the following link

[_ http://www.amazon.com/gp/product/B0131B2S5Y?ie=UTF8&camp=1789&creativeASIN=B0131B2S5Y&linkCode=xm2&tag=onelifeblog-20_]

Chapter 3

Epigenetics + PALEO/KETO Eating Behaviours

Epi – WHAT??

Perhaps you haven’t heard all the excitement in medical and scientific circles about the latest revelations in the field of Epigenetics. Epi-what? OK. Before we go any further, you’re probably wondering what on earth Epigenetics really means. Is it contagious? Can we get it at the grocery store? Does it come in my size? So let’s start by answering an important question: “What exactly is Epigenetics?”

The formal description of Epigenetics from the text books refers to the study of changes in organisms caused by modification of gene expression rather than by an alteration of the genetic code itself. That might not tell us very much but it really is an important statement! It’s no longer simply a case of identifying which particular genes you have.

We now know that it’s the way your genes are influenced and made to work that makes the difference. Gene expression accounts for so many of our characteristics. And changes in gene expression have been related to a very wide range of environmental influences and that includes – are you ready for this? – What we eat!

Yes, that’s absolutely right. The kind of food we consume every single day, the quality of the food we eat, the eating choices we make all contribute far more to our total health and wellbeing than was ever appreciated before. It’s not a question of being pre-programmed by our DNA. We’ve been bombarded by articles and news items for decades telling us every day that everything in our lives is caused by our genes.

The PALEO-KETO EPIGENETIC EATING PROGRAM – what is it?

The PALEO-KETO Epigenetic Eating Three Golden Food Rules!

#
p<>{color:#000;}. Weight loss is all about insulin

Moderate your insulin production levels by eliminating sugar and grains (yes, even whole grains) and you will lose the excess body fat without dieting – plus you will improve your energy levels, reduce inflammation throughout the body and eliminate disease risk. Maybe this should be printed in a very large font size in the brightest colour your printer can produce!

#
p<>{color:#000;}. Eating lean…… protein but plenty good quality fat

Vegetable and some correctly sourced animal protein with high good fat content is not only healthy but is the key to effortless weight loss, a healthy immune system and boundless energy.

#
p<>{color:#000;}. Eat Clean

When we examine the role that food plays in avoiding or encouraging weight gain, you might be shocked to discover that one of the biggest influences is concealed in the way that our food is processed. Hold onto your hat, my friend. This can get scary! The most significant components of food that play the largest role in weight gain and obesity are food additives, chemicals, and food processing techniques. 

It’s time to get some much needed clarity into the discussion. So, let’s begin by asking – What exactly is the Ketogenic Diet?

KETOGENICS

We’re going to start by defining precisely what ketosis is and why it’s so important for so many aspects of our health and wellbeing, and that includes sustainable weight loss too.

Ketosis (pronounced KEY-TOE-SIS) is a word that describes the metabolic state that occurs when you consume a very low-carb, moderate-protein, high-fat diet. Ketosis causes your body to switch from using glucose as its primary source of fuel to running on ketones. Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.

In other words, in the simplest and most dramatic way of summing up the process, your body changes from a sugar-burner to a fat-burner. Depending on your current diet and lifestyle choices, becoming keto-adapted can take as little as a few days and or as much as several weeks. In some cases it’s even taken months. So “being in ketosis” just means that you are burning fat. You might need some good, old-fashioned, patience and persistence but the range of benefits absolutely justifies the effort as you pursue ketosis.

Here are some of the many health benefits that come from being in ketosis: (DISCLAIMER – Some of these benefits may be hampered by poor health and lifestyle choices in other areas than diet!)

Natural hunger and appetite control

*
p<>{color:#000;}. Effortless weight loss and maintenance

*
p<>{color:#000;}. Mental clarity

*
p<>{color:#000;}. Sounder, more restful sleep

*
p<>{color:#000;}. Normalized metabolic function

*
p<>{color:#000;}. Stabilized blood sugar and restored insulin sensitivity

*
p<>{color:#000;}. Lower inflammation levels

*
p<>{color:#000;}. Feelings of happiness and general well-being

*
p<>{color:#000;}. Lowered blood pressure

*
p<>{color:#000;}. Increased HDL (good) cholesterol

*
p<>{color:#000;}. Reduced triglycerides

*
p<>{color:#000;}. Lowered or eliminated small LDL particles (bad cholesterol)

*
p<>{color:#000;}. Ability to go twelve to twenty-four hours between meals

*
p<>{color:#000;}. Use of stored body fat as a fuel source

*
p<>{color:#000;}. Endless energy

*
p<>{color:#000;}. Eliminated heartburn

*
p<>{color:#000;}. Better fertility

*
p<>{color:#000;}. Prevention of traumatic brain injury

*
p<>{color:#000;}. Increased sex drive

*
p<>{color:#000;}. Improved immune system

*
p<>{color:#000;}. Slowed aging due to reduction in free radical production

*
p<>{color:#000;}. Improvements in blood chemistry

*
p<>{color:#000;}. Optimized cognitive function and improved memory

*
p<>{color:#000;}. Reduced acne breakouts and other skin conditions

*
p<>{color:#000;}. Heightened understanding of how foods affect your body

*
p<>{color:#000;}. Improvements in metabolic health markers

*
p<>{color:#000;}. Faster and better recovery from exercise

*
p<>{color:#000;}. Decreased anxiety and mood swings

If you would like to learn more about the New Paleo PKE Diet, we suggest you download the initial book in this series at the following link

[* http://www.amazon.com/gp/product/B0131B2S5Y?ie=UTF8&camp=1789&creativeASIN=B0131B2S5Y&linkCode=xm2&tag=onelifeblog-20*]

Summary – Epigenetics

Your genetic profile is not the full story

Your genes can be switched on and off

The food you eat is the key to influencing your genetic responses

Methylation and diet change the rules of the genetic game

Managing insulin levels by eliminating all grains

Eat Lean, Clean and Good fats

Take practical steps to address food addiction

Chapter 4

The Paleo Keto Mythbuster Chart

The Epigenetic Mythbuster Chart…..your 5 point blueprint and lifelong passport to the happy realm of total weight control and permanent residence in the Land of Skinnier. 

CMR Conventional Medical Recommendation.

DEFINITION: The old view of what is supposed to be good for you.

SPS Skinny Paradigm Shift.

DEFINITION: The revolutionary new advances in medical and scientific research that will transform your health

 Let’s get serious. Fact: If the old ways worked, we wouldn’t be having an explosion of obesity in the developed world and we wouldn’t be having this conversation, would we? Clearly something is missing. Our mission is to show you what the problem really is, how to fix the problem and fix it forever.

table=. =. |=.
p<>{color:#000;}. Steps |=.
p<>{color:#000;}. CMR |=.
p<>{color:#000;}. SPS | =. |=.
p<>{color:#000;}. 1. Grains |=.
p<>{color:#000;}. Insists that grains are actually good for you. Wheat, rice, corn, cereal, bread, pasta etc. Most governments recommend 8-10 servings per day as the principle daily source of energy, nutrition and fibre. Entire industries are devoted to promoting this idea as the healthiest way to live. Ask pretty much anyone and they’ll tell you how good it is to eat grains. 

  |=.
p<>{color:#000;}. UCLA lecturer and world famous evolutionary biologistJared Diamond stipulates “Grains are the worst mistakeof the human race.” In nutritional terms, grains are simplyinferior to plants. Grains trigger insulin production and fat storage.

They produce allergic reactions, suppress the immune response andtrigger a wide range of intolerances as well as imbalances in the intestinal flora.

  | =. |=.
p<>{color:#000;}. 2. Fats |=.
p<>{color:#000;}. Fat makes you fat therefore if you reduce fat you’ll lose fat. The world is awash with countless ‘fat free’ and ‘low fat’ products and we have a ballooning obesity problem.

|=. p<>{color:#000;}. Good quality fat drives efficient fat and protein metabolism, encouraging weight loss and boosting energy levels. | =. |=. p<>{color:#000;}. 3. Meal Habits |=. p<>{color:#000;}. Three square meals a day plus snacks are best to stave off hunger pangs and stabilise metabolism

  |=.
p<>{color:#000;}. Any steps to normalise your insulin production encouragesyour skinny genes to take over. Occasional fasting using protein soupmeals can help you to reprogram your fat burning potential  | =. |=.
p<>{color:#000;}. 4. Cardio exercise |=.
p<>{color:#000;}. 30-60 minutes cardio per day. Lift weights regularly using isolated parts of the body and aim for maximum resistance, even going for the point of failure to increase strength.

  |=.
p<>{color:#000;}. Weight resistance using the whole body in short bursts plusslower more regular cardio exercise for shorter periods per day withsporadic intense bursts of intensity. This system really does work! | =. |=.
p<>{color:#000;}. 5. sun exposure |=.
p<>{color:#000;}. Wear sunscreen every day, in all weather and in every season. It should have a sun protection factor (SPF) of 30 and say “broad-spectrum” on the label, which means it protects against the sun’s UVA and UVB rays. Put it on at least 15 minutes before going outside. Use 1 ounce, which would fill a shot glass |=.
p<>{color:#000;}. Sunshine can be a tricky thing. We need it, but it can also be harmful.

Striking the right balance between getting enough sunshine toproduce optimal levels of Vitamin D, and protecting ourselves fromthe harm the sun can do, can be a challenge. Most experts recommend 15-20 minutes of sun exposure several times a week for the average fair-skinned person, as this is enough to produce optimal levels ofVitamin D while not being so much to damage skin. Darker skin toneswith more melanin need to stay in the sun longer to synthesize vitamin D effectively…see more info below 

Vitamin D, which our body produces when we are exposed to sunlight,does wonders for us – from improving mood to boosting our immunesystems, reducing inflammation and much more, it’s key to our health.

 According to some new research, it seems there is yet anotherreason to get the right amount of sunlight. Researchers foundthat older women (65+) with low Vitamin D levels are more likelyto gain weight.

 

|

Time Bomb Triggers

It’s very controversial but it looks increasingly likely that humans made a massive and deeply influential error around seven thousand years ago. It wasn’t intended as an error. It happened because it looked exactly like a brilliant strategy for survival. In fact the idea was so good that it rapidly spread and became the foundation for human civilisation. The brilliant idea was agriculture.

Brilliant because it helped to solve the constant challenge of ensuring a regular food supply. A profound error because it encouraged our ancestors to become completely dependent on grains. Seven thousand years ago is effectively yesterday in evolutionary terms. Our bodies did not evolve to exist on a grain-rich diet. But that is what has happened over the last seven thousand years.

The human genome hasn’t changed very much during this time span but our diet and lifestyle have diverged dramatically from the way our ancestors lived before the introduction of agriculture. It is believed that many of our contemporary diseases have arisen as a result of this revolution in our dietary habits.

We’ll take a closer look at these important issues as we explore the great behaviours you can use to transform your weight and your life. For now let’s concentrate on the more obvious consequences of the way we eat.

You’ve probably already guessed the most obvious outcome of these changes in our diet; an astonishing increase in disease at a time of unprecedented medical advances. Scientists are beginning to suspect a common cause to this tendency towards disease: it’s all in our diet. Seven thousand years might not have been long enough for humans to have adapted successfully to a grain-oriented diet. And then, of course, we have the strange phenomenon of obesity. The problem, like many waistlines, is getting bigger.

In 1980 there were approximately 875 million overweight and obese people in the world. In 2013, the number had grown to 2.1 billion. That’s an increase of 28% in adult obesity and, more alarmingly, a 47% increase in the number of overweight children in just the past thirty-three years. What could be causing such a radical shift in the average size and weight of humans in such a dramatically short period of time? The answer might lie within us. Or, to be more precise, within our gut.

Recent discoveries about the trillions of microorganisms that live in and on the human body are now changing the traditional perspective on human health and disease. In terms of obesity, we’re learning that it’s not just heredity and gene expression related to our human genome that play a role, but also the trillions of microorganisms that make up the vastly larger (in terms of unique genetic material) second genome in our body, the human microbiome. Studies have begun to describe each human gut as a highly complex eco-system, populated by communities of bacteria as well by viruses, fungi and moulds. The contents of our gut seem to exert an extraordinary influence on our digestive system, but these micro flora also affect our health in general, our wellbeing and even our mental and emotional balance. Imbalances in the micro flora of the gut have now been identified as an important cause of obesity. The gut’s microbiome, that miniature universe within our digestive system, is where many of our health and weight issues are focused. 

The obese gut microcosm

One of the disorders that we now know is associated with an altered gut microflora is obesity. There is a wealth of fascinating evidence from initial studies that reveal a distinct connection between the microbes in our gut and the way our bodies regulate fat storage. These results have been widely replicated and numerous other reports have confirmed this relationship. By now it’s well established that obesity is characterised by an obese-oriented microbiota and that gut microbes really can influence fat storage through a variety of mechanisms.

Adding depth to our understanding of the obesity problem, we know that obesity is virtually unheard of in hunter-gatherer populations and the same observation holds true for many non-westernised societies. So we can conclude that obesity is predominantly a disease of civilised, grain-consuming societies. There’s a major clue here about some of the causes of unhealthy weight gain that dominate developed societies.

We can look a little deeper into this question about the influence of our gut flora. Obese or overweight people have different gut flora compared to lean individuals. Yes they do. Hunter gatherers also have a very different microbiome compared to the intestinal flora of westernised peoples. And we know that hunter gatherers don’t do fat! It also seems clear that flora in the gut can influence metabolic hormones such as leptin and insulin, key influencers in the body’s inflammatory response. Research is identifying the extraordinary role of prebiotics, probiotics and other microbiome stabilisers in encouraging fat loss in humans and animals. Surprised? Utterly amazed that changing and re-balancing your gut flora can be so beneficial for your health and weight loss issues? Stay with me, my friend. We’re just getting started!

More on the importance of correct sun exposure.

Vitamin D, which our body produces when we are exposed to sunlight, does wonders for us – from improving mood to boosting our immune systems, reducing inflammation and much more, it’s key to our health. According to some new research, it seems there is yet another reason to get the right amount of sunlight. Researchers found that older women (65+) with low Vitamin D levels are more likely to gain weight

Folks, without question, the best way to get the right amount of vitamin D is to spend some time in the sun. 

You always want to avoid getting burned, but generally speaking you can safely spend anywhere from 20 minutes to two hours in the sun every day with beneficial effects. If you have dark-coloured skin or live far from the equator, you will need to spend more time in the sun than someone who is light-skinned living close to the equator.

There are many available books and studies on the benefits and risks of too sunlight and vitamin d depletion. Contact me for a recommend reading list at [email protected]

It’s becoming clear now that the pathway to sustainable health and wellbeing, to a leaner, fitter, stronger and happier body is not in the outdated Conventional Medical Recommendations. The future is in the Epigenetics Revolution and the Skinny Paradigm Shift.

Summary – Mythbuster

The folly of grains in the human diet

Welcome to the inner universe of your microbiome

Being overweight is closely connected to the state of your gut flora

CMR versus SPS

SPS – The smarter way to live long, lose weight and live better

CHAPTER 5

Getting Organised!

5 Steps to Re Organising Your Permanent Weight Reduction and Skinnier Pathway!

Time to re-programme your food choices and eating behaviour

We are going to learn how to:

Exorcise the past and be free of old habits

Why we prioritise our activities in the wrong order

I’ve heard it so often, it’s almost become the mantra of the unwilling, the permanent excuse for letting things slide. “There just isn’t enough time to eat healthily and plan special meals, let alone shop or cook them or take them with me when I’m out of the house.”

Sound familiar? …here are more excuses…..

I feel so awful when I’ve eaten badly.

I feel such a failure.

My life is a mess.

Why is it such a struggle to lose weight?”

The result is a fairly miserable outlook and a lack of confidence, an unwillingness to recognise what is possible.The mind-set of the victim. But we’re here to address these issues. We want you to feel the confidence that comes from daily, planned success. And getting organised takes all the pain and doubt from the process.

The irony is that the people who claim there’s no time to incorporate these important changes in their lives have often been completely successful in other areas of their lives. Their success shows up in an infinite number of ways: they were incredibly accomplished managers or employees, highly creative artistic individuals, massively good parents or even someone who was good at something else. Every time you make a decision to do something, you’re engaging your creative power. All we have to do is harness that potential.

Unhappiness can undoubtedly play its part in the way we treat our bodies. If you have doubts about your self-worth – I know, welcome to the human condition! – It often shows up in unhealthy eating habits and poor choices. It’s a huge area and so important that it will be the subject of a future book.

That’s why I’d like to encourage you to do something incredibly powerful right now. I want you to look in the mirror for a few moments. And smile. That’s right. Smile. Look at yourself and smile. Your conscious mind might feel that the act is a little silly but your subconscious – and your body – will begin to get the message that you’re giving them your personal stamp of approval. Have you ever noticed how a small child lights up when you really smile at them? Your body needs exactly that same recognition, that same high wattage smile of approval. Do it every time you step into the bathroom. Look into the mirror and smile. The results will amaze you.

We want your body and your subconscious to work with you. Give them that dazzling smile and you will find your body begins to co-operate in the most extraordinary ways. Try it. It’s a very powerful technique for removing behavioural obstacles and we want to make this entire process as easy and comfortable as possible.

This entire book is designed to help you take control of your health, your weight and ultimately your happiness. Being kind to yourself, respecting the miracle of your body, learning to enjoy living in such an extraordinary structure, optimising its potential and being at peace with yourself. These are powerful keys to a very fulfilling way of experiencing the gift of life.

So the underlying theme to these methods is to be kind to yourself. To do things that benefit rather than harm your health. To respect your body’s needs and live life to the full.

An abiding love and acceptance of yourself, despite all the imperfections, really helps you to overcome any harmful habits and behaviours and puts an end to the self-criticism and self-loathing that lowers self esteem and sabotages our efforts. It really is extraordinary how quickly we can change our lives simply by learning to accept ourselves and focus not on what might be amiss but on how we truly want to be. 

#
p<>{color:#000;}. Identify your behaviours and habits.

Take a moment. Listen to that inner voice, the way you speak to yourself; check the way you feed yourself; think about your hygiene and sleeping habits.

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Which of these areas makes you feel uncomfortable in any way?

Here were a few examples

Allowing yourself to eat unhealthy food because there just wasn’t the time or opportunity to make the effort

Believing that the needs of others are more important than taking care of your body and your weight

Eating food that isn’t good for you at any time

Eating late at night or just eating too much

Eating while standing up, out of the package, staring at a computer screen or watching TV

If you catch yourself in the cycle of doing something that you really know you shouldn’t, it’s an important indicator that there are unresolved issues at work in the subconscious that continue to influence your behaviour.

#
p<>{color:#000;}. Think about the real consequences of your behaviour.

You might discover that these behaviours and habits are very effective at preventing you from having the things you really want, particularly in terms of having a fit and healthy body that you can really appreciate. 

In every moment we are thinking, feeling and doing things that either bring us closer to the person we want to be and the life we want to have or our behaviours take us away from those precious possibilities.

Behaviours ultimately reflect how we really feel about ourselves. Learn to accept yourself right now and the process of transformation will flow so much more smoothly. Learn to smile at yourself and your deeper resources will turn their power towards your new, healthier goals and desires.

#
p<>{color:#000;}. Learn to understand where your habits came from.

So much of our behaviour was laid down during our early childhoods that we completely forget how we came to be the way we are. Much of our conditioning is no more than a series of programmed reflexes that were given to us at a very impressionable age and those behaviours have survived in our attitudes, thoughts, feelings and beliefs ever since.

Whether they are entirely appropriate can only be measured in terms of whether you’re really experiencing all the health, self expression and happiness that is available to you. Most people are not. Sad. But true. Take a look around you. Not too many happy smiling faces, are there? I rest my case. If you’re feeling unhappy, comfort is something that is obviously missing and food is one of the easiest sources of a temporary quick fix.

Yes. We’re talking chocolate here!  So many people reach for the chocolate for an instant rush of pleasure, a way to escape the reality of a stressed and unfulfilled life. Pure comfort food. And I like chocolate too. The intention always seems positive. You give yourself a measure of much needed comfort and an ounce of joy. Unfortunately, it isn’t the healthiest way to give yourself those things and it comes with the undesired effects of insulin spikes, sugar crashes and inevitable weight gain followed by a bout of guilt and quiet despair! There has to be a better way. (There is a better way to eat chocolate too…I promise!)

As adults, we’re expected to understand the consequences of engaging in a particular thought or behaviour but we often do it anyway. The motivation is always moving away from pain or increasing pleasure. And so many of these actions are a product of that early (and now unconscious) conditioning. It’s as if the adult has to be driven so often by a rebellious four year old! No wonder much of our behaviour doesn’t make sense. No wonder we don’t always behave like truly responsiblegrownups.

Comfort food can be very satisfying. We know that many unhealthy behaviours feel good in the short-term (the sugar rush, the comfort, the satisfaction) but we have to recognise that they have long-term detrimental effects. There can also be that familiar hint of the rebel, the thrill of ignoring good advice and breaking the rules.What is it about ourselves that prompts us to do really things to our bodies?

Awareness is very helpful in these circumstances. Spotting the moment when you get a kick from doing the wrong thing helps you to question what’s really happening. The adult gets a chance to intervene and make a better choice. That moment when you pause for an instant and wonder why you’re doing something, even wondering who is really making the decision. Consciously and deliberately making a wiser, healthier choice. Feeling really good because you’ve done the right thing. A positive feedback loop that reinforces good behaviour, good choices, adult decisions.

#
p<>{color:#000;}. Create “house meal planning and eating rules.”

Parents make rules because they understand that their children might not have the right perspective for good judgement. Parents can see the consequences that are usually beyond the child’s range of experience.

If you have a particularly hard habit to break and you know it’s not good for your well-being, consider making it a “house rule” never to have that habit in the home. When something is non-negotiable it removes the inner dialogue where we bargain with ourselves and the simple rule reinforces the right decisions.

#
p<>{color:#000;}. Develop your powers of awareness.

Be kind to yourself. Most people don’t respond well to punishment. Treat yourself gently and with consideration. You’ve embarked on an important journey and that requires courage and a large measure of recognition. 

Be infinitely patient with yourself, as you would be with a child. If you slip up once, instead of throwing everything out the window, learn to accept the failure and resolve to do better.

Understand why you did what you did. What did you need in that moment? Use your new set of rules to support your new behaviour. The rules are your friends. They are there to help you.

What are your new “house eating rules”? How can you maintain your new habits in a way that is supportive, effective and nurturing?

Here are some examples

#
p<>{color:#000;}. I always make sure that I have the healthy foods I love at home by doing the shopping myself or by having someone do the shopping for me

#
p<>{color:#000;}. I always make sure that I have a healthy snack available to me in my refrigerator at all times

#
p<>{color:#000;}. I always call restaurants ahead of time to order my personal food requirements so that I won’t feel uncomfortable when I get there

#
p<>{color:#000;}. I always take healthy snacks with me to avoid temptation

#
p<>{color:#000;}. I never allow myself to get too hungry and then I won’t have an excuse to eat unhealthy food

Summary – Getting organised

Identify your behaviours and eating choices

Learn to understand the real consequences of your behaviours

Accept your body and start to treat yourself with kindness and understanding

Identify where your habits and behaviours came from

Set up house rules and meal planning schedules

Switch on your awareness

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CHAPTER 6

GUT BIOLOGY

Your gut biology and the secrets of effective, sustained weight loss

Let’s get right down to the guts of the matter! Whilst countless diet books have focused on fads and fleeting feeding fashions, we’ve had to wait until now to discover that the key to successful weight control is hidden in our intestinal flora. Encouraging the right balance of microbes in our gut and enhancing natural digestion are two of the most important and positive contributions we can make towards generating great health and real weight control.

There is an ancient tradition in many cultures that our intelligence is not simply located in the brain. You might find it surprising that recent research is taking a fresh look at this unusual question and producing some unexpected answers.

Dr Natasha Campbell Macbride, an authority in this fascinating area, states “The importance of your gut flora, and its influence on your health cannot be overstated. It is truly profound. Your gut literally serves as your second brain and even produces more of the neurotransmitter serotonin – known to have a beneficial influence on your mood – than your brain does”.

It gets better. 

Your gut is also home to countless bacteria, both good and bad. These bacteria outnumber the cells in your body by at least ten to one. We refer to the world of your intestinal flora as the microbiome.

Your microbiome is closely inter-connected with both of your brain systems. Yes. We’re proceeding on the basis that we have two locations for the body’s operating systems. In addition to the brain in your head, embedded in the wall of your gut is the enteric nervous system (ENS), which works both independently of and in conjunction with the brain in your head.

According to New Scientist: “The ENS is part of the autonomic nervous system, the network of peripheral nerves that control visceral functions. It is also the original nervous system, emerging in the first vertebrates over 500 million years ago and becoming more complex as vertebrates evolved, possibly even giving rise to the brain itself.”

Our ancient enteric nervous system is thought to be largely responsible for your “gut instincts,” responding to environmental threats and sending information to your brain that directly affects your well-being. I’m sure you’ve experienced various sensations in your gut that accompany strong emotions such as fear, excitement and stress. Feeling “butterflies” in your stomach is actually the result of blood being diverted away from your gut to your muscles, as part of the fight or flight response.

These reactions in your gut happen outside of your conscious awareness because they are part of your autonomic nervous system, just like the beating of your heart. Your ENS contains around 500 million neurons. Why so many? Because eating is potentially fraught with danger: “Like the skin, the gut must stop potentially dangerous invaders, such as bacteria and viruses, from getting inside the body”. This sounds like a perfectly helpful defence mechanism to foster our survival. And what better place to locate a defensive system to protect the body than in the very spot where food can cause the most damage: the gut.

Evolution really has been generous in equipping us with so many ways to keep us safe. If a pathogen should cross the gut lining, immune cells in the gut wall secrete inflammatory substances, including histamine, which are detected by neurons in the ENS. The gut brain then either triggers diarrhoea or alerts the brain in the head, which may decide to initiate vomiting, or both. In other words, the reactions in the gut will send instructions to purge the system as rapidly as possible.

We now know that this communication link between your “two brains” runs in both directions and is the main pathway for the way that foods affect your mood. For example, fatty foods make you feel good because fatty acids are detected by cell receptors in the lining of your gut, which then send warm and fuzzy nerve signals to your brain. Knowing this, you can begin to understand how not only your physical health but also your mental health is deeply influenced by the state of your gut and the microbial zoo that lives there. Your intestinal microbes affect your overall brain function, so this means that your eating behaviour is also affected by the health of your gut!

When it comes to Inflammation, Your Microbiome Rules

Scientists have found a specific pattern of intestinal microbes that can measurably increase your risk for Type 2 diabetes. This pattern can serve as a biomarker for diabetes probability. Similarly, researchers have also found marked differences in bacterial strains between overweight and non-overweight people. A strain of beneficial bacteria called Lactobacillus rhamnosus has been identified as being helpful for women to lose weight.

The best way to optimize your gut flora is through your diet. A gut-healthy diet is one rich in whole, unprocessed, unsweetened foods, along with traditionally fermented or cultured foods. But before these powerful foods can work their magic in your body, you have to eliminate the damaging foods that get in their way.

The conclusions of the latest research confirm that a good place to start is by drastically reducing grains and sugar. We covered this in our very first piece of advice. Did you print out the warning and tape it to your fridge? We also need to avoid genetically engineered ingredients, processed foods, and pasteurised foods. Pasteurised foods can harm your good bacteria and sugar promotes the growth of pathogenic yeast and other fungi (not to mention fuelling cancer cells). Grains containing gluten are particularly damaging to your microflora and overall health. This would be a good time for you to review the table above that lists foods, drugs and other agents that harm your beneficial microbes so that you can take steps right now to avoid as many as possible.

And In with the Good!

Consuming naturally fermented foods is one of the best ways to optimize your microbiome.

Not only are your gut bacteria important for preventing disease, but they also play a critical role in defining your body weight and composition. 

Scientific studies have revealed a positive-feedback loop between the foods you crave and the composition of your microbiome, which depends on those nutrients for survival. So, if you’re craving sugar and refined carbohydrates, you may actually be feeding a voracious army of Candida! Once you’ve begun eliminating foods that damage your beneficial flora, start incorporating fermented foods such as sauerkraut and naturally fermented pickles for example.

Your gut bacteria – and therefore your physical and mental health – are continuously affected by your environment, and by your diet and lifestyle choices. If your microbiome is harmed and thrown out of balance (dysbiosis), all sorts of illnesses can result, both acute and chronic. Unfortunately, your fragile internal ecosystem is under constant assault nearly every single day. 

Some of the factors posing the gravest dangers to your microbiome are outlined in the following table. You should be already familiar with some of these toxic substances from previous chapters!

*
p<>{color:#000;}. Refined sugar, especially processed high fructose corn syrup (HFCS)

*
p<>{color:#000;}. Genetically engineered (GE) foods (extremely abundant in processed foods and beverages)

*
p<>{color:#000;}. Agricultural chemicals, such as herbicides and pesticides. Glyphosate appears to be among the worst

*
p<>{color:#000;}. Conventionally-raised meats and other animal products; CAFO animals are routinely fed low-dose antibiotics and GE livestock are raised on Gluten

*
p<>{color:#000;}. Antibiotics (use only if absolutely necessary, and make sure to reseed your gut with fermented foods and/or a good probiotic supplement) NSAIDs (Nonsteroidal anti-inflammatory drugs) damage cell membranes and disrupt energy production by mitochondria)

The microbes in our gut have evolved to function as highly efficient food processors and they are directly affected by whatever we eat. When the microbiome is out of balance, we often see varying degrees of inflammation throughout the body.  [* *]

The Skinny Delicious Diet, which is blissfully free of refined grains, flour, sugar, and processed vegetable oils supports the healthiest mixture of gut microflora. On the other hand, the typical Western diet – very high in calories from refined carbohydrates but lacking in essential nutrients – tends to have the opposite effect, contributing to a harmful imbalance in gut bacteria. This is so serious that it can lead to the development of[+ +]insulin resistance, diabetes, obesity, and heart disease. An unhealthy microbiome naturally tends towards weight gain so we can see how closely our health and wellbeing is linked to the state of our intestinal flora. When the unhealthy microbes predominate in the gut, they send signals to the brain to supply more fuel in the form of refined carbohydrates, dramatically increasing the chances of you putting on more weight. As we’ve stated earlier in the book, taking control of your weight is only one of the benefits of creating a normal and healthy environment for your gut flora. Better health, longer life and a reduction in the risk of disease are all connected to a healthy, efficient and happy microbiome!

 

Gut Biology Summary

The gut is the site of the ‘second brain’

Inflammatory conditions are deeply influenced by the microbiome

Correcting intestinal flora is the key to health and weight loss

identify the toxins that harm the body and disrupt normal gut functioning

Eliminate harmful substances from daily diet to restore balance

CHAPTER 7

 

Welcome to Your brand new and exciting career! You are now Managing Director of Your Skinny Delicious Life. Inc. Congratulations. It’s simply the Best Job in the Whole World and now it’s yours.

Your most important job from now on is to focus on making the right food choices. You don’t need to weigh or measure, you don’t need to count calories. Wow, I bet that sounds like a new way of dealing with the old weight loss issue, doesn’t it? Just make that one decision to follow the programme under any and all circumstances, under any amount of stress and your body will do the rest.

Your only job?

The most important job in your life!

Eat The Right Food for Your Skinny Delicious Life 

Fall madly in love with your absolute best weight-loss foods – and watch them fall in love with you and your new, skinnier body

From all the information you’ve absorbed so far, you’ll know for sure that certain food groups (like sugars, grains and dairy products) could be having a very negative impact on your health and wellbeing without you even noticing. But when you think about your present state of wellbeing, you might be wondering how much of your health – or lack of it – has been caused by the food you’ve been eating. Weight loss is a great example. If you’ve tried to lose weight but always found it a struggle, experiencing initial success but then putting the pounds back on, you know that you have to do something different. It’s time to recognise that cutting down the calories isn’t enough. If you’re still eating the wrong foods, the problems will remain. It’s time to remove the source of the problem and that’s only going to happen by removing all the harmful, toxic foods from your diet.

Say goodbye to all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups and see the weight fall off. That’s right. You might want to read that sentence again. It’s essential to your future health. Let your body heal and recover from the years and years of weight gain and from all the other nasty effects of those nasty, toxic foods. It’s time to re-programme your metabolism and flush away the inflammation.

Learn once and for all how the foods you’ve been eating are really affecting your health, your weight and your long term health. We’ve arrived at one of the most important reasons for you to follow this programme.

This is about to change your life.

Epigenetics demonstrates the vital link between the things you do and how you live to the way your body behaves, all the way down to the cellular level. This might be one of the most surprising revelations about the entire body transformation programme. I think you’re going to like it because you’re going to love the results.

We cannot possibly put enough emphasis on this simple fact.

Like many of the most important elements in our lives, the answers are so simple that it’s too easy to blink and miss the power of this revelation.

[+ https://www.flickr.com/photos/[email protected]/5950220990+]

The Skinny Delicious Paleo Keto Transformation

Are you ready for this?

Well, take a deep breath, my friend, because this is the answer you’ve been waiting for.

Eat. Real. Food.

Eat real food.

Only eat real food.

And now you know.

 

Real food is unprocessed, additive free and as natural as nature intended.

Real food includes lean, organic game and poultry, line caught seafood, organic free range eggs, tons of fresh vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds.

Eat foods with very few ingredients and no additives, chemicals, sugars or flavourings. Better yet, eat foods with no ingredients listed at all because then they’re totally natural and unprocessed.

Don’t worry, these guidelines are outlined in extensive detail in our essential life-enhancing Skinny Delicious Shopping list.

What to avoid if you want to be healthier, leaner, skinnier and in better shape forever.

More importantly, here’s what NOT to eat. Cutting out all of these foods and drinks will help you regain your natural, healthy metabolism, reduce systemic inflammation and help you to realise exactly how these foods are truly affecting your weight, fat percentage, health, fitness and every aspect of your life.

*
p<>{color:#000;}. Sugar. It’s out. It’s that simple. Do not consume added sugar of any kind whether it’s real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, Xylitol. The only exception is Stevia, the natural sweetener that avoids the toxicity of all the other sweeteners. Start reading the labels because food companies love to use sugar in their products to cater for your sugar addiction and they use it in ways you might not recognise. Great way to sell more products. Disastrous for your health.

*
p<>{color:#000;}. Do not consume beer in any form, not even for cooking. And let’s be brutal about that other global addiction – tobacco. Absolutely no tobacco products of any sort. Ever. Wine though, in moderation, is fine. Ideally you’ll opt for dry wines and a small amount of spirits but NO liqueurs ever!

*
p<>{color:#000;}. Do not eat grains. This includes wheat, rye, barley, oats, corn, rice, millet, bulgur, or sprouted grains

*
p<>{color:#000;}. The very occasional exceptions are buckwheat and quinoa which are not technically grains but, unfortunately, they have many grain like qualities. The answer is to limit your consumption and always exercise moderation. Cutting out grains also includes all the ways we add wheat, corn, rice and other starches to our foods in the form of bran, wheat germ, modified starch and so on. Again, read the labels.

*
p<>{color:#000;}. Do not eat legumes, except for some occasional sprouted legumes.  This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy, soy sauce, miso, tofu, tempeh, edamame and all the many ways we sneak soy into foods (like lecithin).

*
p<>{color:#000;}. Do not eat dairy. This includes cow, goat or sheep’s milk and milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream. Use coconut milk, coconut yoghurt and coconut cream. It’s the Delicious in Skinny Delicious!

*
p<>{color:#000;}. Do not consume carrageenan, MSG, sulphites or any additives whatsoever. If these ingredients or any E numbers appear in any form on the label of your processed food or beverage, don’t even touch it!.

https://www.flickr.com/photos/tsausawest/8508069576

Sounds tough, doesn’t it? But that’s because we’ve been conditioned to connect really bad food and sugary sweet flavourings with good times. We get sweets and candy as a reward during childhood and the comforting feeling gets embedded in our behaviour.

Before long we’re addicted to all the things that effectively poison us. Take a look around you. Do you see much evidence of happy, healthy people in the local population? Disease incidence and obesity are ballooning. Something’s radically wrong and you are one of the few, lucky ones to know exactly where the problem really lies.

Knowledge is power, my friend. Let’s put this life-changing knowledge to the best possible use. Right now. You know what to do. All you have to do is make one powerful choice for health, normal weight and a tremendous increase in energy and the quality of your life and your body will do the rest.

At this stage of the programme, you might be surprised to know that we’re not going to obsess too much about the weighting scales. The really important changes are taking place inside your body and your weight will improve naturally as you allow it to flush out all the toxins and reduce inflammation levels.

The Fine Print

These foods are the exceptions to the rule and the good news is they are all allowed in your new super healthy eating plan

*
p<>{color:#000;}. Certain legumes. Green beans and peas. While they’re technically a legume, these are generally good for you.

*
p<>{color:#000;}. Vinegar. Most forms of vinegar, including white, apple cider, red wine, and rice, are allowed. The only exceptions are balsamic, vinegars with added sugar, or malt vinegar, which generally contains gluten.

*
p<>{color:#000;}. Salt but only low sodium or sodium-free salt. Did you know that all iodised table salt contains sugar? Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidising and being lost.

 

Limitation Foods – be careful 5%

High sugar fruits – watermelon, grapes, mangoes.

Buckwheat and quinoa – it behaves like a starchy carbohydrate a bit

Clever but slightly naughty indulgences – 10%

Chocolate – organic cocoa powder,

Fried potatoes – use sweet potatoes or lots of vinegar to help with digestion,

Muffins cakes and cookies with almond and coconut flour and stevia

Nut and Seed Butters..its ok but still processed

Fats to help you burn fat – 20—%

Coconut oil, extra virgin olive oil, walnuts, macadamias and their oils, coconut products, avocados

Vegetables to fuel your system 30%

Really go to town and enjoy as many servings in as many formats as you can…raw is best, but steamed and stir fried work wonderfully well

Proteins for weight loss 35%

Fish, Turkey (chicken if you must), game and hemp seed protein are the best forms for weight loss

The Paleo Keto Detox Shopping Guide

Being overweight is expensive in every possible way. And it costs far too much in terms of your quality of life. So it’s vitally important to make healthy eating your absolute top priority and there are many of ways for you to maximize your food budget. We’ll start with the top priority foods in the Skinny Delicious Diet

The next three items ALL SHARE EQUAL PRIORITY

Priority #1: Protein

Always start at the game, poultry, fish, and eggs section first because the majority of your budget should be spent on high quality animal protein.

*
p<>{color:#000;}. Prime choice:

Always look for organic and/or raised in the wild. Buy whatever’s available, and learn how to cook it, if necessary. If you have room in your budget, buy extra and freeze it for later. Go for organic, free-range eggs – they’re still one of the cheapest sources of good protein.

*
p<>{color:#000;}. Alternative choice:

If you can’t afford organic meat, go for game (ostrich and venison are best), fish and eggs. Chicken is still controversial because we don’t know how many hormones and GMO grains are added to chickenfeed these days. Avoid beef and pork since they are too high in fat and usually contain anti-biotics and hormones.

*
p<>{color:#000;}. Never:

Bypass all commercially-raised and/or processed meats (like bacon, sausage and deli meats).

*
p<>{color:#000;}. If you are against consuming animal protein for any reason, you have a great alternative in Hemp Protein Powder

Hemp protein, made from the hemp seed, is a high-fibre protein supplement that can be used to enhance total protein intake for vegans and non-vegans alike. Hemp can be considered a superior protein source due to its above-average digestibility, which also makes it ideal for athletes. When a protein is efficiently digested, it can be deployed more effectively by the body. The digestibility of any given protein is related to the concentrations of its amino acids. A study published in 2010 in the "Journal of Agricultural and Food Chemistry" tested the protein digestibility-corrected amino acid score (PDAAS) -- a rating that determines the bioavailability of a protein -- for various proteins derived from the hemp seed. The results showed that hemp seed proteins have PDAAS values greater than or equal to a variety of grains, nuts and legumes. We’re big fans of hemp seed protein because it enhances the immune system and boosts energy levels as well as protecting the kidneys.

Hemp Background

Hemp is a remarkably diverse crop that can be grown for both food and non-food purposes. Hemp seed, which is used to manufacture hemp protein, is composed of approximately 45 percent oil, 35 percent protein and 10 percent carbohydrates. The hemp seed possesses many nutritional benefits, according to Agriculture and Agri-food Canada. In addition to its health benefits, hemp is very environmentally friendly, as it can be grown without the use of fungicides, herbicides and pesticides and it efficiently absorbs carbon dioxide. How many more good reasons do you need to fall in love with hemp seed protein?

Priority #2: Vegetables

Now that you’ve organised your essential protein supplies, it’s time to move on to the vegetables. These are the second tier of your super new plan for effective weight loss and new levels of wellbeing.

*
p<>{color:#000;}. Vegetables are very important in the epigenetic diet plan because they help the body to eliminate toxins and re-balance the microbiome. (By this we mean your gut bacteria). Local produce is the first choice and aim to eat whatever’s in season as these veggies are going to be the least expensive and the most nutritious. Choose veggies that are super dense with nutrients. If you have to peel it before eating (or if you don’t eat the skin), organic isn’t as important. Frozen vegetables can also be an excellent budget-friendly option.

*
p<>{color:#000;}. Fruits: Buy what you can locally (and organically, if possible). If you can’t get it locally then it’s probably not in season, which means it’s not as fresh, not as tasty, and more expensive. Frozen fruits (like berries) are superb, inexpensive alternatives. Add berries and low sugar apples to your shopping list. Bananas, peaches and pineapple should always be consumed in small quantities and we recommend that you eat sparingly grapes, mango, tropical and dried fruit especially during the three week detox phase.

Priority #3: Healthy Fats

Healthy fats make up the last items on your shopping list. Some of the healthiest fats are also the least expensive and it’s always a good idea to keep a good supply of oils, nuts, and seeds at home to help in preparing your super, new skinny delicious meals.

*
p<>{color:#000;}. Canned coconut milk is delicious and provides 72 grams of fat per can. Avocados are a great, all year-round choice too when it comes to sourcing healthy fat.

*
p<>{color:#000;}. Almond milk and other nut-based milks are also recommended but always make sure there is no sugar or salt in the list of ingredients

*
p<>{color:#000;}. Almond or coconut flour make an ideal alternative for baking or for thickening sauces.

*
p<>{color:#000;}. Stock up on coconut oil, extra virgin olive oil, walnut, avocado and hazelnut oil.

*
p<>{color:#000;}. Nuts are a great source of healthy fats but you need to consume them in moderation. Nut butters often contain unnecessary additives to be careful to read the labels. Too many cheaper nuts are salted and roasted in seed or vegetable oils – a less healthy option – so always opt for the raw, natural varieties. 

 

Additional Items

Low Sodium Salt – An Absolute Essential

Let’s start with the fact that sodium is an essential part of your daily diet. But, as many of us now know, too much sodium can be downright harmful to the body. Lower levels of sodium in the diet can really help your heart, kidneys, and all of your body systems.. The 2010 Dietary Guidelines for Americans recorded by the MayoClinic.com recommends that adults who are healthy should limit sodium to no more than 2,300 mg/day.

Sodium and Your Health

Cut down your salt intake. 

The American Heart Association states that “Sodium is an element that’s needed for good health. However, too much salt or too much water in your system will upset the balance.” There are many benefits to following a low sodium diet. Reducing your intake of sodium, or salt, helps to reduce blood pressure and helps to prevent swelling of the extremities, such as your legs.

People who reduce their salt intake may experience an initial weight loss that is rapid, but limited. Sodium causes a person to retain water, which adds to body weight, according to Diets In Review, an online resource about healthy eating. Though someone who begins a low-sodium diet may be pleasantly surprised to see a seemingly large weight loss at first, these results typically end once the dieter returns to adding the more usual amounts of salt to their daily eating habits.

Important Considerations

Not all stevia is the same. Do try several different brands but always ensure that there are no other additives whatsoever. Stevia liquid in glycerite tends to be the best tasting!

Ways to Reduce Sodium

Salt often disguises the more subtle flavours in our food so it can be a very pleasant surprise to banish salt and discover what real food tastes like! Checking food labels will soon reveal how many daily products contain added salt. It’s everywhere. Frozen dinners, for example, can have low fat content but very high sodium levels. Using fresh or frozen vegetables can help reduce the sodium content of foods, and rinsing canned vegetables can rid them of the salt that is used in the preservation process. Using fresh or dried herbs can give meat, fish and vegetables a fabulous flavour without adding salt, fat or calories. Once you get used to less salt in your food, your taste buds come alive and reward you with a whole new sensory experience with layers of delightful subtlety that can revolutionise the eating experience forever.

The only safe sweetener for Weight Loss

Using the highly refined extracts from the stevia leaf as a zero-calorie, 100 percent natural sweetener can help reduce your intake of sugar. Stevia is actually 300 times sweeter than regular sugar with a minimal aftertaste, yet it is suitable for sugar-sensitive people, such as diabetics. Stevia will not cause cavities and is heat-resistant enough for use in baking and cooking, according to the 2005 book by ;Dr. Gillian McKeith called Living Food for Health. Refined, simple sugars are a leading cause of obesity in the U.S., according to KidsHealth, and substituting other non-caloric sweeteners for table sugar can promote weight loss and maintenance.

The Paleo Keto Detox Shopping List

Items in italics – limit choice

https://www.flickr.com/photos/mimi70273/7133429249

PROTEIN

<>\2.
p<>{color:#000;}. Poultry
<>.
<>.
<>.

table<>. <>. |<>\2.
p<>{color:#000;}. Game | <>. |<>.
p<>{color:#000;}. Not Good: |<>.
p<>{color:#000;}.  

<>.
<>.
<>.
<>.
<>.

VEGETABLES

table<>. <>. |<>.
p<>{color:#000;}. Acorn Squash

Fennel Root

Artichoke

Arugula

Asparagus

Beets

Bell Peppers

Bok Choy

Broccoli/baby broccoli

Brussels Sprouts |<>.
p<>{color:#000;}. Butternut Squash

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Garlic

Green Beans

Greens (beet, mustard, turnip) |

table<>. <>. |<>.
p<>{color:#000;}. Kale

Leeks

Lettuce (bibb, butter, red)

Mushrooms (all)

Okra

Onion/Shallots

Parsnips

Potatoes – smaller

Pumpkin

Radish |<>.
p<>{color:#000;}. Rhubarb

Snow/Sugar Snap Peas

Spaghetti Squash

Spinach

Sprouts

Summer Squash

Sweet Potato/Yams

Swiss Chard

Tomato

Turnip

Watercress

Zucchini – Courgettes |

FRUITS

table<>. <>. |<>.
p<>{color:#000;}. Apples

Apricots

Bananas

Blackberries

Blueberries

Cherries

Figs |<>.
p((<>{color:#000;}. Exotic Fruit (star fruit, quince)

Grapefruit

Grapes (green/red)

Kiwi

Lemon/Lime

Mango

Melon |

table<>. <>. |<>.
p<>{color:#000;}. Nectarines

Oranges

Papaya

Peaches

Pears (all varieties)

Pineapple

Plum |<>.
p<>{color:#000;}. Pomegranate

Raspberries

Strawberries

Tangerines

Watermelon

NO DRIED FRUIT |

FATS

table<>. <>. |<>.
p<>{color:#000;}. Best: Cooking Fats |<>.
p<>{color:#000;}. Best: Eating Fats |<>.
p<>{color:#000;}. Sometimes: Nuts and Seeds | <>. |<>.
p<>{color:#000;}. Coconut oil

Extra-Virgin Olive Oil |<>.
p<>{color:#000;}. Avocado

Cashews

Coconut Butter

Coconut Meat/Flakes

Coconut Milk (canned)

Hazelnuts/Filberts

Macadamia Nuts

Macadamia Butter |<>.
p<>{color:#000;}. Almonds

Almond Butter

Brazil Nuts

Pecans

Pistachio

Flax Seeds

Pine Nuts

Pumpkin Seeds

Sesame Seeds

Sunflower Seeds

Seed Butters

Walnuts |

SUMMARY

Fall in love with the best weight-loss foods

Eliminate sugars, grains and dairy products from your diet

Eat real, natural, unprocessed food

Eliminate additives

Eliminate legumes

Take charge of your body, your weight and your well being

https://www.flickr.com/photos/pbev/155036323

Chapter 8

Toxins and weight loss problems

Food processing or food poisoning techniques?

The modern industrial approach to food production and processing is responsible for a ghastly range of chemicals and additives that are directly involved in producing weight gain, fat and obesity. Amongst the thousands of additives, we have bovine growth hormone and antibiotics injected into meat, poultry, and dairy products, flavour enhancers such as monosodium glutamate, artificial sweeteners such as NutraSweet (aspartame) and Splenda (sucralose). Our list also includes man-made sugars such as high fructose corn syrup, corn syrup, dextrose, sucrose, fructose, highly refined white sugar, processed molasses, processed honey, maltodextrin, etc., plus the other 15,000 plus chemicals that are routinely added to virtually every product you buy, and that includes conventionally grown fruits and vegetables.

Man-made trans-fats such as hydrogenated or partially hydrogenated oils also cause weight gain and obesity. Even standard food processing techniques such as pasteurisation, which now applies to virtually every product in a bottle or carton, homogenisation and irradiation all contribute to weight gain.

At the end of this disturbing list of toxins, poisons and health-damaging additives we have some refreshing and deeply reassuring news. Your revolutionary skinny delicious epigenetic weight control system addresses all of these issues safely and effectively and offers the fast lane out of the nightmare of processed food. Once you know you have the tools to make things better, you can breathe a sigh of relief and start to take action..

Poisons polluting the planet and everything that lives on it. You’ve probably heard a lot already about the increasing levels of toxicity in the environment. The fact is that our environment has become increasingly more toxic. Our exposure today is higher than at any point in human history.

We are exposed to more than 10,000 different forms of toxin and they are almost everywhere. They’re in the air we breathe, the water we drink and wash in, our daily cleaning materials, cosmetics and, of course, our precious food supplies. If you add the daily quota of toxic chemicals we consume in the form of artificial sweeteners, flavour enhancers such as MSG, pesticides, preservatives, caffeine, over-the-counter medications, alcohol, nicotine and damaged fats, the list of daily toxic consumption could give you nightmares. But beyond the discomfort of a nightmare, these toxins are harming your body. We should also include those naturally occurring toxins produced by the body as a result of normal, essential cellular functions.

The problem is that these pesky toxins can accumulate in the body and that’s when the damage occurs. It is the accumulation of these toxins that creates total havoc in the body. Yes we can process and remove many harmful substances and neutralise their influence but when we take on board more than we can handle, the body is effectively poisoned. As a result, excessive oxidative stress occurs, which in turn threatens our health by damaging our precious DNA. And as you now know, damaged DNA can lead to a long list of health problems.

Let’s get this uncomfortable subject sharply into focus. Entire populations are suffering the effects of toxicity: the problems show up as a combination of headaches, fatigue, joint pain, insomnia, mood changes, weakened immune system, or other chronic issues. This total toxic overload has been implicated in: cardiovascular disease, cancer, chronic fatigue, weight loss resistance, allergies, skin conditions, asthma, mental illness, hypertension, gastritis, kidney disease and obesity. Not a happy list.

We know you like to have all the facts so let’s see how toxins can even influence human metabolism.

There are five important mechanisms that are harmed by toxins:

hormone regulation,

neuro-regulatory mechanisms,

immuno-regulatory mechanisms,

mitochondrial function,

and oxidative stress.

Toxins alter thyroid hormone metabolism and receptor function leading to a slow down in metabolic rate. Slower metabolic activity means more fat retention. It isn’t difficult to see the connections between constant exposure to toxins and lots of nasty little health problems, unintended weight gain being one of the most obvious.

The Environmental Protection Agency in the U.S. has monitored human exposure to toxic environmental chemicals since 1972.

That's when they began the National Human Adipose Tissue Survey. This study measures the levels of various toxins in fat tissue extracted during autopsies and from surgical procedures. Five of what are recognised as the most toxic chemicals were found in 100% of all samples.

Toxic chemicals from industrial pollution dominated the samples, toxins that damage the liver, heart, lungs, and nervous system. Nine more chemicals were found in 91-98% of samples: benzene, toluene, ethyl benzene, DDE (a breakdown product of DDT, the pesticide banned in the US since 1972), three dioxins, and one furan. Polychlorinated biphenyls (PCBs) were found in 83% of the population.

A Michigan study found DDT in over 70% of 4 years olds, probably received through breast milk. With the spread of the global economy, we may be eating food that was picked a few days before in Guatemala, Indonesia, Africa or Asia, where there are fewer restrictions on pesticides than there are in the United States or Europe.

I don't want to put you off your lunch but many of these chemicals are stored in fat tissue, making animal products a potentially concentrated source of contamination. One hundred percent of beef in the U.S. is contaminated with DDT, as is 93% of processed cheese, hot dogs, bologna, turkey, and ice cream. Bon appetit!

But just because there are plenty of reasons to get paranoid about our food, there are plenty of healthy, life-affirming, nourishing and tasty alternatives out there. 

https://www.flickr.com/photos/melliegrunt/4457372401

OBESITY AND TOXICITY: What is the real connection?

Effects on Thyroid and Metabolic Rate

If you’ve ever attempted a weight loss programme, you’ll probably recognise the familiar plateau phase where many people lose a few pounds but then find it really difficult to shed the rest.

What might be getting in the way of further weight loss and even interfering with the metabolic control system? A review paper, “Energy balance and pollution by organochlorines and polychlorinated biphenyls,” published in Obesity Reviews in 2003 describes the effects of toxins on metabolic rate and weight regulation.

The authors conclude that pesticides (organochlorines) and PCBs (from industrial pollution), which are normally stored in fat tissue, are released during the weight loss process and lower the metabolic rate. That will slow down the rate at which we can lose the pounds. How do the chemical toxins interfere with our metabolism?

People with a higher body mass index (BMI) have a larger volume of places to hold onto the toxins. They store more toxins because they have more fat. Those toxins interfere with many normal aspects of metabolism, including reducing thyroid hormone levels, and increasing excretion of thyroid hormones via the liver.

Toxins also compete with the thyroid hormones by blocking the thyroid receptors and competing for the thyroid transport proteins. We all know that toxins are bad news for the health but clearly we need to have an effective strategy to deal with the effects of toxins leaking into the system as we launch our weight management system. The good news is that we’ve got a great strategy for handling this problem! And we’ll be getting to it very soon.

The Secret Power of Leptin!

Leptin is a very powerful and influential hormone and it’s produced by your fat cells.

Putting it simply, science has discovered that leptin is an incredibly powerful metabolic regulator and it tells your brain whether you should be hungry, whether you should eat and whether to produce more fat. Leptin is the way that your fat communicates with your brain to let your body know how much energy is available and, very importantly, what to do with it.

In a perfect world, as you gain weight, you secrete more leptin from your fat cells. This in turn tells your brain you have stored enough fat so it naturally reduces your appetite, sending messages to help you balance your system by burning excess fat. 

But there’s a problem! Sometimes the leptin doesn’t get the chance to communicate effectively. It isn’t good news because many people have something called “leptin resistance”. This means that no matter how much leptin you create from your fat cells, the brain just doesn’t see it. This leads to a cycle of unhappy consequences.

Your brain thinks you are starving, so you burn fewer calories, your appetite goes into overdrive and finally every morsel of food you consume gets stored around your belly! So, until you address leptin resistance, you’re not going to lose weight.

Optimal Leptin Levels

When you have your leptin levels checked by a professional, your goal is to keep your leptin below 12. But not too low. Researchers have discovered that when leptin levels fall too far below the 12 mark, we can expect an increase in Alzheimer’s and dementia. A leptin above 12 is not considered healthy either.

Leptin levels can now be measured with a simple blood test. Levels above 12 are linked to weight gain, accelerated ageing, increased risk of infertility, diabetes and heart attack. In addition, high leptin levels are associated with belly fat and numerous cancers. Leptin rises if you don’t sleep well and if you have any kind of perceived stress. So it really is an important and often ignored component in the whole weight control mechanism.

Thyroid Connection

If you are having difficulty losing weight, I recommend you get your leptin checked. Remember you want it under 12. From a thyroid perspective, if your leptin is above 12 you will commonly see low T3 (the most metabolically active thyroid hormone) and elevated reverse T3. This is not good for those trying to lose weight.

The Solution:

You become leptin resistant by eating the typical American or western diet, which is full of sugar, refined grains, and processed foods. The solution is to eat a diet that emphasises good fats and avoids blood sugar spikes.

These answers are often surprising because they really are incredibly simple. When you choose a diet that emphasises those essential, healthy fats, lean meats and lots and lots of vegetables, (raw whenever possible), your body can recover its natural healthy functioning and those pesky pounds start to melt away.

For a full thyroid/leptin analysis, I recommend a medical practitioner with a thorough training and knowledge in functional medicine.

For a list of Functional Medicine Doctors in your area contact us via our website, www.skinnydeliciouslife.com

Toxins Summary

Pollutions and toxins are everywhere

Obesity and toxicity are closely related

The power of leptins

The thyroid connection

Cleansing and healing the body for permanent weight control

Chapter 9

The Exercise For Detox Recommendations

One of the great myths about weight loss is that all you have to do is burn more calories and everything will be absolutely fine. Clearly, from all the information we’ve studied and absorbed so far, we know this cannot be the whole story.

We know for a fact that people can lose weight and detox by burning more calories. No question.

The problem is that it’s rarely a permanent loss. As soon as you take a break from the routine, the pounds pile back on and retoxification starts!….. And we’re committed to a permanent and healthy weight adjustment and cleansing system that will benefit every aspect of your life. So let’s remind ourselves that if we’re going to take control of our weight, and the toxic state of our bodies, we need to change our metabolism. If we can encourage our metabolism to speed up, we’ll burn our food more efficiently and encourage our bodies to burn fat and eliminate toxins.

Adding exercise to our routine can certainly help to speed up the weight loss programme but we’re encouraging you to exercise because it really can improve the overall quality of your life. We want you to be fitter, stronger, leaner, cleaner, more flexible and happier in the way your body works. Does that sound like a good idea? Do you want to live in a body that works the way Nature intended? It’s a lot more fun than being trapped in an overweight, physically uncomfortable body that lacks the energy and stamina to enjoy life to the full.

When it comes to exercise, we’re truly spoiled for choice. It seems that every time we turn on the TV there’s a super-fit girl or boy bouncing up and down with the latest fitness fad, screaming at us to join the craze. But fitness is not about fashion. It isn’t about gadgets and it isn’t about trying to look like someone else. It’s about feeling great and making the body as efficient as nature intended. Yes, we have to move the body to make it fitter but using exercise intelligently will serve our purposes better than blindly following the latest exercise in television fitness marketing.

The first question to raise in our quest for intelligent exercise is “What kind of exercise will help me lose excess fat and weight most efficiently?” The short answer, perhaps not surprisingly, is the kind of exercise that burns the most calories. But we need to burn calories in the most efficient manner possible for the longest period of time whilst encouraging an increase in metabolic rate. OK. Not such a short answer but even a simple question can offer important insights into what we’re really seeking in terms of safe, intelligent exercise.

There is a common consensus that cardiovascular workouts are the best in terms of straightforward calorie burning but there is a growing realisation that interval workouts, where we switch between short bursts of high intensity effort followed by brief periods of less intense exercise, are one of the best ways to turn up the fat-burning mechanism. Interval training can raise your metabolic rate for up to four hours after a session, meaning you’ll burn more calories even after the workout is over.

Easy? Well before you jump into your exercise shorts and slip on the Spandex leotard, we need to recognise that too many intense cardio sessions can harm your body, causing burn out, leaving you tired, low in energy, suffering strained joints and muscles and too exhausted to keep up the exercise programme. Less is sometimes more. Try using the higher intensity interval approach a couple of days a week and substitute a less intense endurance session for your other workouts. Endurance training means exercising at an intensity where you can still talk without getting breathless. This combination gives the body time to recover, reduces strain whilst still promoting a more efficient metabolism. And you’ll probably enjoy it more too.

Muscle, my friend. You were probably wondering about muscles, weren’t you? You’ll definitely need more metabolically active lean muscle mass to give your body new strength, shape and definition while you continue to reveal the skinnier new you. Light resistance exercises will help. Using lighter weights will help you use whole body without risk of strain or injury Lighter weights mean more repetitions and more reps will give you the lean definition that is a sure sign of a fit and healthy body.

The real challenge is getting started, taking the first step and then committing to a programme of movement and exercise. That’s why it’s helpful to recognise the importance of enjoying the exercise as much as possible. Find alternatives to the dreaded treadmill. Join group classes that focus on high energy movement. Take Pilates classes every week or follow a Pilates video with an excellent teacher. The body positively thrives on new and different movements so yoga and Pilates are fantastic ways to develop a stronger, more flexible body. An active yoga class, for example, that keeps your heart rate elevated can count as a cardio session and a Pilates class that incorporates added resistance from bands or weights can count as strength training.

Finally, don’t forget that it’s really easy to eat back all the calories you burned off at the gym in just a few unplanned minutes of pure self-indulgence. So for permanent weight loss success, combine your workouts with our Skinny Delicious Epigenetic Diet. That’s an unbeatable combination for health, fitness and total wellbeing.

Here are the Skinny Delicious Intelligent Exercise Choices that have proved effective time and time again!

#
p<>{color:#000;}. Walking

[+ https://www.flickr.com/photos/boudewijnberends/5196433112+]

Walking your way to weight loss? Yes! It absolutely helps.

Walking really is an ideal exercise for weight loss even if your eyebrows just shot up in surprise! Walking really works. But it’s something you have to do every single day. You don’t need special equipment, you don’t need special clothes, you don’t even need a gym membership to do it. Just you and a pair of comfortable shoes. It’s a low-impact exercise too, which reduces strain on your knees, feet and hips.

For those with obesity and heart disease, walking is an effective, low-intensity weight-loss activity that can lead to better overall health, as well as better mental wellbeing. Depending on how much you weigh, walking at a pace of four miles per hour will burn between 5 and 8 calories every minute, or between 225 and 360 calories for a 45-minute stroll. If you’re interested in the maths, walking every day at this pace for 45 minutes can mean losing up to a pound a week without changing any other habits. That’s every week and the accumulative effect can be truly dramatic.

So put on your walking shoes, turn up the headphones and go for a brisk stroll through the neighbourhood. If you live close to where you work or shop, make walking your primary mode of transportation and watch the excess weight slip away. Don’t let the weather get in the way of your daily walk. When the weather’s bad, walk indoors or take your stroll on a treadmill.

There’s a lot to be said for breathing fresh air too so, if the opportunity presents itself, experience the joy of taking a walk in the woods or in the countryside. It’s a good idea to take water with you too, keeping the body properly hydrated. If you aren’t used to walking, take your time.

Start gently. Don’t push yourself too much. Patience is a key to good exercise routines and building up your capacity to do more should leave you feeling motivated to extend your range until you can walk comfortably for as long as you wish. That in itself can mark a significant achievement and boost your confidence in your increasing levels of fitness.

#
p<>{color:#000;}. Swimming

Splish splash! Come on in, the water’s lovely!

Swimming is such a fun way to enjoy your exercise. It’s another great way to share the benefits of physical exercise and include the family as well. The great news is that this exercise works. It’s really effective for weight loss and for toning. When we swim, we use all the major muscle groups, including your abdominals and back muscles, your arms, legs, hips and glutes. It’s a great way of enhancing the effects of other exercises, like running and walking, or it can be your preferred form of fitness. It’s also widely recognised that swimming is ideal during pregnancy, especially during the last trimester, but it’s often forgotten that it’s a perfect way to exercise for obese individuals and for arthritis sufferers. Water supports ninety percent of the body’s weight yet provides twelve times the resistance of air so moving or swimming in the pool is a perfect way to strengthen and tone the body whilst burning calories.

Swimming has long been used as an effective tool for building stamina so you can look forward to getting fitter and building healthy reserves of energy whilst having fun in the water. Whether you’re walking from side to side in the shallow end or swimming lengths, the pool is a perfect place to measure your progress. Just add an extra width or length every week and you’ll be amazed how quickly your fitness levels start to climb.

Don’t be square. Round is much more fun!

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p<>{color:#000;}. Elliptical Training

A fantastic alternative to the dreaded treadmill is the elliptical trainer, regarded by many as the better way to work out at home or at the gym. The main advantage over the conventional treadmill is that the elliptical trainer provides a low impact cardio workout that reduces strain on the key, load-bearing joints of the body. It’s an ideal piece of equipment for burning calories and boosting the metabolism. Elliptical trainers have moving handles which encourage you to move your arms and give you the benefit of an upper body workout. You can select an appropriate level of resistance and intensity to match your growing levels of strength and fitness and you can expect to burn a respectable 600 calories an hour.

When you’re overweight, running places enormous strain on your joints and the combination of poor posture, inadequate muscle strength and poor lumbar support is a recipe for pain and injury. The elliptical trainer is an ideal machine for allowing gentle, safe and controlled movement without stressing hips, knees and ankles. The elliptical movement that the equipment is named for reduces back strain and opens up the possibility of effective and risk free weight reduction.

As with swimming, you can increase the speed or intensity of the workout every week and build up your stamina, strength and fitness gently, carefully and effectively as the excess pounds fall away.

Not just for supermodels! Pilates really is for everyone. And that includes you!

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p<>{color:#000;}. Pilates

As a Pilates Master Teacher and Yoga Teacher, I can vouch for the fact that Pilates especially contributes to weight loss – and so does yoga – but this indirectly as explained later on in the chapter…but look at the change in shape of my body and that is all you need to see if you are looking at getting into your best shape!

Pilates is deservedly famous for creating longer, leaner, fitter bodies. The Pilates method promotes weight loss and a leaner, more muscular appearance. But how does it work?

The precisely positioned exercise burn calories. How many calories you burn obviously depends on your body type and the level of effort.

Creating lean muscle mass, as Pilates does, is one of the best ways to increase your calorie-burning potential.

Pilates tones and shapes the whole body.

Sample some Pilates mat exercises:

One of the best ways to look and feel thinner is to have beautiful posture. Pilates creates a leaner look by emphasizing both length and better, healthier bodily alignment.

Pilates promotes deep and efficient respiration, which is essential for calorie burning and tissue regeneration.

Engaging in an exercise program, like Pilates, promotes self-esteem and heightened lifestyle consciousness. Both are associated with weight loss.

One of the most frequently asked questions about Pilates is: Will Pilates help me lose weight? The short answer is yes, Pilates is supportive but not the cause of weight loss. In many cases just beginning a Pilates class, or a home routine, is enough to jump start weight loss. However, as time goes by you may find that your body becomes accustomed to your workout level. Then, you will need to increase the intensity of your workout enough to help you continue to burn extra calories. Here are some ideas to help you ramp up your workout:

If you take a Pilates class regularly, talk to your instructor and find out if it is possible to move the class along a little more quickly. Sometimes a class needs to take that step. On the other hand, it may be that some members of your class are not ready to increase the pace of their workouts and you will have to graduate yourself to a more advanced class. 

If you workout at home, it is a good idea to have a routine or two that you know quite well. That way you can focus on the breath and flow of the workout and not have to pause to review the exercise instructions or sequence. 

Another great way to get a weight loss workout at home is to expand your Pilates DVD collection. Look for workouts that push your current level or add a new challenge like the magic circle, fitness band, or exercise ball. There are also a number of excellent Pilates based DVDs specifically oriented toward weight loss. As a Pilates Master Trainer I will be happy to give you a personal recommendation for good quality Pilates DVD’s. Contact me at [email protected]

Fully Commit to Each Exercise

Even if you can’t move through a routine rapidly, do make sure that you get the most out of each exercise. Stretch to your fullest length at every opportunity, go for the extra scoop of the abs, breathe deeply, be precise, move with control and grace. This kind of fully engaged attitude is very much in keeping with what Joseph Pilates taught, and increases the exertion level (read weight loss potential) of your workout tremendously.

Add Equipment

Adding equipment, or different equipment, to your workout will help build muscle and strength by giving your body new challenges. Remember, muscle burns a lot of fat. If you go to a studio to workout, you could move from the mat to the reformer. If you have been using the reformer, take a chance and sign up for a class that includes a new piece of equipment, like the wunda chair or ladder barrel.

At home, smaller types of Pilates equipment such as magic circles, exercise balls and fitness bands can add the extra challenge. They also help keep your workouts interesting. 

Use Less Resistance

Now here is a Pilates trick that is not used by many other fitness systems: If you are working out with Pilates resistance equipment, decrease the resistance level. This seems counter intuitive, but the instability that less resistance creates provides a significant challenge to the muscles as they attempt to maintain control and balance, especially the core muscles. This technique works very well on the reformer where you can use lighter springs, but you can apply the same principle to a lighter resistance magic circle or fitness band. You may be surprised at the level of intensity that instability can add to your workout, especially as you work to maintain precision and control during both the exertion and the release phase of an exercise, as we do in Pilates.

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p<>{color:#000;}. Yoga

Will Doing Yoga Help Me Lose Weight?

Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger andmore flexible, toning your muscles,reducing stress, and improving your mental and physical well-being. But will it help you lose weight? Practicing any type of yoga will build strength, but studies show that yoga does not raise your heart rate enough to make it the only form of exercise you need to shed pounds.

In order to lose weight, you must eat correctly and burn calories by doing exercise that raises your heart rate on a regular basis. More vigorous yoga styles can provide a better workout than gentle yoga, but if weight loss is your primary goal, you will want to combine yoga with running, walking, or other aerobic exercise.

How Yoga Can Help

Yoga can still help you lose weight by bringing you to a better in tune with your body, improving your self-image and sense of well-being, and encouraging a healthy lifestyle.

If you are just starting to do yoga, are very overweight, or are quite out of shape, always choose a beginner-level class. To minimize the risk of injury, make sure find good teachers and listen to your body first and foremost.

What Kinds of Yoga Are the Most Vigorous?

The most athletic yoga styles fall in the vinyasa or flow yoga category. These styles usually start with a fast-paced series of poses called sun salutations, followed by a flow of standing poses which will keep you moving. Once you are warmed up, deeper stretches and backbends are introduced. Vinyasa includes many popular, sweaty yoga styles, such as:

Ashtanga:

Ashtanga yoga is a very vigorous style of practice and its practitioners are among the most dedicated of yogis. Beginners are often encouraged to sign up for a series of classes, which will help with motivation.

Power Yoga:

Power yoga is extremely popular at gyms and health clubs, though it is widely available at dedicated yoga studios as well. Power yoga is based on building the heat and intensity of Ashtanga while dispensing with fixed series of poses.

Hot Yoga:

Vinyasa yoga done in a hot room ups the ante by guaranteeing you’ll sweat buckets. Be aware that Bikram and hot yoga are not synonymous. Bikram is a pioneering style of hot yoga, which includes a set series of poses and, indeed, a script developed by founder Bikram Choudhury. These days, there are many other styles of hot yoga that make use of the hot room but not the Bikram series.

Yoga Workouts at Home

Keep yourself exercising by doing yoga at home on the days you can’t make a class. Follow along with a video if you are new to yoga. When you are ready to plan your own workouts, use these yoga sequencing ideas to help you come up with yoga sessions of varying lengths that will fit your schedule. To maximize yoga’s benefits, it’s great to do a little bit each day.

Your Skinny Delicious Exercise Plan and Log

Keeping an exercise log helps you stay motivated, track progress, and plan improvements. This becomes even more relevant when you have a goal like weight loss. 

Skinny Delicious Exercise Planner and Workbook

 Monday:

am – walking 20-60 minutes or a slow jog orswimming

pm – pilates

eve – 10-60 minutes meditation

 Tuesday:

am – walking 20-60 minutes or a slow jog or elliptical orcycling training ortake a fun dance or movement class

pm – yoga

eve – 10-60 minutes meditation

 Wednesday:

am – walking 20-60 minutes ora slow jog or swimming

pm – pilates

eve – 10-60 minutes meditation

Thursday:

am – walking 20-60 minutes or a slow jog or elliptical orcycling training or take a fun dance or movement class

pm – yoga

eve – 10-60 minutes meditation

 Friday:

am – walking 20-60 minutes or a slow jog orswimming

pm – pilates

eve – 10-60 minutes meditation

Saturday:

am walking 20-60 minutes or a slow jog or elliptical or cycling training or

take a fun dance or movement class

pm -

eve – 10-60 minutes meditation

Sunday:

am – walking 20-60 minutes or a slow jog

pm -

eve – 10-60 minutes meditation

Workout More Frequently

Working out more often is an obvious choice for weight loss and it can work like a charm. After all, the more opportunity you take to increase your respiration, build strength, and tone your muscles, the more weight you can lose and the trimmer you will appear

Exercise Summary

Check out a selection of exercises that are best for weight loss

The smart way to exercise is best

Walking your way to health – a fabulous daily habit!

Swimming as a safe alternative – or choose something unusual

Use Pilates to shape your body!

Boost your programme with Yoga

Chapter 10

Your weight loss helpers!….Vitamin D and Magnesium

Now that you’ve taken the most important steps possible to take total control of your weight and give your body the best possible opportunity to feel simply amazing, it’s time to introduce you to a select group of helpers that can make your programme even more effective. We’re going to start with Vitamin D, the famous sunshine vitamin. Now, as you might have guessed by now, we love sharing the results of cutting edge medical and scientific research. So when we looked at the conclusions of over 3,000 independent clinical studies that have been carried out all over the world in the last year alone, we were not surprised to learn that good old Vitamin D has now been recognised as the superstar in the weight loss supplement industry.

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p<>{color:#000;}. Vitamin D and Weight Loss

Vitamin D is produced by the body when it’s exposed to sunlight. It’s a naturally occurring substance and it can also be acquired through diet or supplements. The great news is that it increases the metabolic energy of fat cells which encourages faster weight loss. Surprised? Happy to have another potent asset to help you move those excess pounds and keep you trimmer, fitter and healthier? Not only does it speed up metabolic rates for fat cells but it helps to eliminate toxins too. Now that’s another great reason to ensure healthy levels of Vitamin D in your body.

One surprising insight that has emerged from the research is that both muscle and fat may well act in a similar way when it comes to storing vitamin D for future use.

New research using mathematical models has shown that a heavily muscled man and an obese man who weigh exactly the same would need the same amount of vitamin D. The key to determining how much vitamin D is appropriate for an individual would seem to be connected to body weight rather than body fat. The research is fresh so this important revelation has not been widely appreciated by most experts.

If you’re overweight you’re more likely to need more vitamin D than a thinner person. This new rule also applies to people with higher body weights even when it’s a result of muscle mass.

Your best source for this vitamin is daily exposure to the sun, without sunblock on your skin, until your skin turns the lightest shade of pink. Too much sun is as bad as too little so don’t be tempted to overdose on anything and that includes sunshine. Getting healthy exposure to the sun isn’t always possible due to seasonal changes and the simple fact of where you live but moderate exposure is the ideal to aim for as it will optimize your vitamin D levels naturally.

To use the sun to maximize your vitamin D production and minimize your risk of skin damage, the middle of the day (roughly between 10:00 a.m. and 2:00 p.m.) is the best and safest time. During this UVB-intense period you will need the shortest sun exposure time to produce the most vitamin D.

If getting out into the sunshine isn’t possible, you might consider using one of the safer tanning beds. These use electronic rather than magnetic ballasts and this avoids unnecessary EMF exposure. Safe tanning beds produce less of the dangerous UVA than sunlight, while unsafe ones have more UVA than sunlight. If neither of these options are available to you, then you should take an oral vitamin D3 supplement and this is where the dosage becomes important.

What’s the Correct Dose of Vitamin D?

Based on research published by GrassrootsHealth from the D*Action study, the average adult needs to take 8,000 IU’s of vitamin D per day in order to elevate his or her levels above 40 ng/ml. This is considered to be the minimum requirement necessary for disease prevention. Ideally, you’ll want your levels to be between 50-70 ng/ml. As Carole Baggerly, director and founder of GrassrootsHealth, noted:

“We just published our very first paper. We have about 10 people in this study now that are taking 50,000 IU a day and they’re not reaching a potential toxicity level of 200 ng/ml.  It should be noted, however, that this is not a recommended intake level. The study reported data on about over 3,500 people. … One very significant thing shown by this research was that even with taking the supplement, the curve for the increase in the vitamin D level is not linear. It is curvilinear and it flattens, which is why it’s even hard to get toxic with a supplement.”

This means that even if you do not monitor your vitamin D levels on a regular basis, there is very little risk of taking too much. There is evidence that the safety of vitamin D is dependent on vitamin K, and that vitamin D toxicity (although very rare with the D3 form) is actually aggravated by vitamin K2 deficiency. So if you take oral vitamin D, ideally you should take vitamin K2 as well or use organic fermented foods that are high in vitamin K2, as you need about 150 mcg per day.

It must be said that it is challenging to work out precisely how much vitamin D your body produces naturally and then calculate how much you might need in supplement form. Most people are deficient in Vitamin D and the best way to correct this imbalance is to consult your doctor, take the 25 OH D blood test and then either increase your exposure to sunlight or request supplements with a dose somewhere in the range of 5,000-40,000 IU. Follow up tests should be done to check your new Vitamin D levels after a few months of taking the recommended supplements.

The latest clinical data concerning the benefits of healthy Vitamin D levels reveal that this essential chemical does a lot more than help with weight issues. It’s got an impressive list of advantages for everyone:

*
p<>{color:#000;}. targets belly fat first

*
p<>{color:#000;}. turns body into fat burning mode instead of fat storing mode

*
p<>{color:#000;}. lowers high blood pressure

*
p<>{color:#000;}. helps form stronger bones to fight osteoporosis

*
p<>{color:#000;}. helps protect against different cancers

*
p<>{color:#000;}. boosts natural immune system

*
p<>{color:#000;}. reduces inflammation & joint stiffness

*
p<>{color:#000;}. influences the important hormone leptin

Calcium and the Link to Vitamin D

As you can see from the list above, there are many health benefits associated with having sufficient Vitamin D in the body. When the body experiences a lack of calcium, it is usually due to a vitamin D deficiency. This triggers the body to increase its production of synthase, a fatty acid enzyme that turns calories into fat. A calcium deficiency will cause the body to increase its synthase production by up to 500%, which may explain a further cause of obesity. When vitamin D supplements are combined with sunlight, calcium, and a low-calorie diet, it helps the body to regulate blood sugar levels, digest food properly and, for those who are interested in losing the excess pounds, it also promotes weight loss.

Recommended Intake of Vitamin D

The recommended daily intake of vitamin D should be between 400 and 600 IU. However, current research has suggested that a higher dosage would be more therapeutic. In order to improve health and heal the body, the body needs approximately 4,000 and 10,000 IU of vitamin D per day. Depending on skin tone, the body will need 10 to 20 minutes of sun every day to produce 10,000 IU of vitamin D. When the sun is not a viable option, it is best to supplement your diet with a vitamin D supplement.

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p<>{color:#000;}. Magnesium and Weight Loss

Obesity. Is it really connected to your epigenetic behaviour?

The popular view in the media has constantly repeated the myth that obesity is somehow inherited. People have looked at their obese relatives, sighed sadly over their bulging stomachs and resigned themselves to the apparent injustice of their bad genes. But it just isn’t that simple. Oh, no. If you take a mouse with an obesity gene and deprive it of B vitamins, the obesity will be expressed. The mouse gets chubby. But if it receives plenty of B vitamins, the obese gene stays in neutral and our little mouse stays thin. The process of metabolising B vitamins is called methylation and magnesium is one of the most important elements in this process.

Magnesium plays a crucial role in many aspects of the body’s health but here are some of the most relevant examples

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p<>{color:#000;}. Magnesium helps the body to digest, absorb, and process proteins, fats, and carbohydrates.

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p<>{color:#000;}. Magnesium is an essential chemical to allow insulin to open cell membranes for glucose.

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p<>{color:#000;}. Magnesium helps prevent obesity genes from expressing themselves.

Magnesium and THE WEIGHT CONNECTION

Magnesium and the B-complex vitamins are important for helping to access the energy that’s contained within our food. They’re responsible for switching on enzymes that control digestion, nutrient absorption and the way we process proteins, fats, and carbohydrates. When our bodies don’t get enough of these essential nutrients, we can experience a surprising range of negative consequences. Some of the unexpected consequences include hypoglycaemia, anxiety, depression and even our old friend, obesity.

The fact is that amidst an extraordinary array of foods and an incredible choice of what and how much to eat, we are often starved of essential nutrients. There is a fascinating research project that has identified the connection between our food cravings for foods and the way our bodies lack those essential nutrients.

Processed foods that lack the essential nutritional content that supports healthy metabolism are effectively empty calories. They only serve to add unhealthy weight to the body without contributing to the body’s total nutritional requirements. So, as a result, you’re often really hungry. So you keep eating. But you’re still hungry and your body’s packing on the extra weight but in reality you’re starved of good nutrition.

The study suggested that changing to a healthy diet can re-set the brain’s triggers for high fat, high calorie food and create a much healthier response to food choices that avoids over-eating and focuses on a naturally low-fat, high energy diet. You just know that’s going to help to keep the unwanted weight off and introduce you to a whole new world of feeling great.

Magnesium also produces the metabolic reaction that instructs insulin to allow the transfer of energy-providing glucose into our cells. If the body doesn’t have enough magnesium to fulfil this important role, both insulin and glucose levels increase. The excess glucose is converted into fat and this obviously contributes to obesity problems. Having excess insulin also raises the risk of diabetes.

Is stress connected to weight gain? Oh yes it is. But we have the answer!

The powerful connection between stress and obesity has long been understood. When our bodies are stressed, we produce more of the chemical cortisol and the cortisol effectively forces a metabolic reversal that makes weight loss almost impossible. The great news is that our good friend and helper, magnesium, can effectively neutralise these undesirable effects of stress.

ABDOMINAL Fat – Is a corset the only answer? No!!

Gaining weight around your middle is strongly related to magnesium deficiency and an inability to properly utilise insulin. This is when we run the risk of encountering Syndrome X. You only need a tape measure to diagnose a predisposition to Syndrome X. If you have a waist size above 40 inches in men and above 35 in women then you’re at risk. In their book The Magnesium Factor, authors Mildred Seelig, M.D., and Andrea Rosanoff, Ph.D., refer to research that demonstrates over half the insulin in the bloodstream is directed at abdominal tissue. They suggest that as more and more insulin is produced to deal with a high-sugar diet, abdominal size increases mainly to process the extra insulin.

Magnesium and SYNDROME X

The term “syndrome X” refers to a set of conditions that are really the product of long-standing nutritional deficiency, especially magnesium deficiency. Syndrome X is simply the result of starving the body of those essential nutrients. The long list of problems includes high cholesterol, hypertension and obesity. It also includes elevated triglycerides and high levels of uric acid. High triglycerides are usually found when cholesterol levels are too high but it happens most often with people who consume a daily high-sugar diet and that includes fizzy drinks, cakes, biscuits, candy and pastries. Syndrome X is a description of what happens when we eat badly.

Vitamins and minerals are the driving forces that produce our metabolism. Without them, we get problems. So, the first step in treating non-specific symptoms is to consider diet and dietary supplements, not drugs. It is also important to note that many of the diets that people adopt to lose weight are often deficient in the vital ingredient that can make such an important contribution to weight control – magnesium.

We mentioned above that magnesium is an essential part of the process that allows insulin to play its part in the way that glucose is transferred into our cells. The cells need that energy to function normally so, if there isn’t enough magnesium, the cells can’t absorb the glucose and this is what follows:

#
p<>{color:#000;}. Glucose levels become elevated.

#
p<>{color:#000;}. Glucose is stored as fat and leads to obesity.

#
p<>{color:#000;}. Elevated glucose leads to diabetes.

#
p<>{color:#000;}. Obesity puts a strain on the heart.

#
p<>{color:#000;}. Excess glucose becomes attached to certain proteins (glycated), leading to kidney damage, neuropathy, blindness, and other diabetic complications.

#
p<>{color:#000;}. Insulin-resistant cells don’t allow magnesium into the cells.

#
p<>{color:#000;}. Further magnesium deficiency leads to hypertension.

#
p<>{color:#000;}. Magnesium deficiency leads to cholesterol build-up and both these conditions are implicated in heart disease.

Syndrome X, according to Dr. Gerald Reaven, the individual who coined the term, may be responsible for a large percentage of the heart and artery disease that occurs today. Unquestionably, magnesium deficiency is a major factor in the origins of each of its signs and symptoms, from elevated triglycerides and obesity to disturbed insulin metabolism.

INSULIN RESISTANCE

Food. Food. Glorious Food.

We’ve made lots of references and observations about food. Well, it’s one of the keys to truly great weight management. It’s time now to take a closer look at the way that specific foods can make you gain unwanted weight at an alarming rate and stack the fat around your belly.

Insulin is a very powerful hormone and, as you might expect, it can produce very powerful reactions in humans. You’ve probably seen news items and articles referring to the glycemic index. Foods that feature at the top of this index are a cause of massive increases in insulin secretion and this produces intense cravings, hunger and an increase in fat production. Foods that score high on the glycemic index are a disaster for healthy weight control and a menace to good health. There’s a great deal of debate about saturated or unsaturated fats. All of these components have some level of importance. However, nutritionists and doctors virtually never mention the most important and significant components of food which can lead to weight gain and obesity. We need to lift the lid right now on food processing techniques

We’ve identified a key role that insulin plays in the body: it opens up sites on cell membranes to allow the flow of glucose, a cell’s source of energy. Cells that no longer respond to the signals from insulin and refuse the entry of glucose are called insulin-resistant. As a result, blood glucose levels rise and the body produces more and more insulin. Glucose and insulin are pumped around the body, causing tissue damage that results in further depletion of magnesium, an increased risk of heart disease and the likelihood of adult onset diabetes.

So, get your weight loss cure today. Start taking magnesium, soak in Epsom Bath Salts or spray it on your body and watch the weight drop off. Sometimes it really is the simplest things that can make the most dramatic difference. In this case, we’re highlighting magnesium as one of the best allies we can recruit to our weight control cause.

Helpers – Summary

The power of sunshine and the Vitamin D connection

Magnesium and weight loss

Syndrome X

Insulin resistance

Relieving health issues with smart nutrition

Disclaimer:

The information you have read in this chapter needs to be matched with your current medical status to determine how to use these fantastic weight loss aids safely and effectively. Please consult with a Functional Medicine Specialist in order to take these supplements safely. I will be happy to recommend a suitable professional in your area. Just contact me on [email protected]

Chapter 11

The Paleo Keto Detox DAILY FOOD AND DINING OUT GUIDE

Your Personal Guide to a Skinnier, New You is full of the latest research on how your body really works. We’ve armed and prepared you with the science, the knowledge and the facts about intelligent, effective weight control and now we want to expand your knowledge further by sharing a great list of things that you can eat and enjoy plus a list of the unhelpful things that you really cannot afford to have in your diet if you plan to control your weight and discover the real meaning of total health. You’re going to be a great detective and find all the clues to what you’re really eating by reading the labels on your food.

Sugar, my little sweetie, is always off the menu. Just because the amount listed is very small, it’s still sugar and you have to look for every form of sweetener, real or artificial, because if it’s on the label it just isn’t going into your mouth. Sugar is out. Gone. Adios, amigo. Forever.

Almond Flour. “You can make flour from almonds?” Yes you can and you can eat it. People are discovering the benefits of coconut flour too because these flours do not come from grains. That makes them much safer alternatives to the traditional flour that contains inflammatory-provoking glutens. It’s even possible to make almond milk too but the commercially produced variety usually contains sweeteners so gets disqualified before you even open the carton. If in doubt, it’s better to make your own almond milk and that way you can absolutely control the purity of the ingredients. The controversial use of almond flour is to use it as a substitute for baking bread, biscuits or anything else where we would previously have used regular flour. In cleansing the body, it might not be appropriate to use almond or coconut flour for baking. Sorry.

Bacon is incredibly popular because it tastes so good. One of the reasons for that great flavour is that the meat processors often add sugar as a preservative and flavour enhancer. Sourcing hormone-free and antibiotic-free meat is a real challenge so bacon is definitely off the menu.

Bean sprouts have been a staple of the vegetarian diet since records began but it’s the plant that is good to eat, not the seeds. The beans contain compounds that are difficult for humans to digest successfully. So it’s a resounding yes to the sprouts and no to the beans themselves.

Bread. You’re not serious, are you? Did you expect a green light for bread? Sorry, folks. It’s definitely a no. Make that a capital N-O just to be certain. If you miss the old demon slice of toxicity, try using almond flour, sweet potato flour or flaxseed flour as your new basic ingredient for making a dramatically healthier alternative to grain-based bread.

Buckwheat might surprise you because it’s long been associated with the image of a healthy diet. Buckwheat though is a pseudo cereal. Technically speaking, it isn’t a grain but it still causes similar problems to all the grains we’re eliminating from our daily diet. So buckwheat goes onto the No No pile.

Cocoa. At last we’ve found something tasty that we can consume! Pure cocoa is fine as long as – you guessed it! – it does not contain any sugar or sweeteners. It’s increasingly being used as a flavour enhancer with people adding it to their coffee and tea and even incorporating it in spices and sauces to accompany meat dishes. More versatile than you might imagine and a welcome guest on the menu!

Carob. Often used as a substitute for chocolate, this legume is usually consumed as carob powder. Happily the powder is made from the pod rather than the potentially harmful seed of the carob. So as long as you avoid the seeds, carob is a good food choice as far as healthy eating is concerned.

Chia. These are another great choice is a healthy eating plan. Chia seeds are not part of the same family of seeds that we find in grains and legumes so they’re fine to eat.

Citric Acid. We often find it used as a preservative in canned produce and in jars of preserved foods. Amongst all the harmful substances that are used as food additives, citric acid stands out as one of the few products that is completely acceptable. 

Coconut water. It’s naturally sweet and delicious but you must check the label to make absolutely sure there is no added sugar. It is not a substitute for fizzy drinks so it’s important to limit your consumption. And it isn’t a replacement for your daily quota of water. But it is on the goodie list so it’s OK to drink and enjoy.

Coffee is good for you. Pure, organic coffee is a potent anti-oxidant and has been linked to a variety of health benefits. Just make sure you don’t add sugar, sweeteners, artificial flavourings or milk.

Chocolate is an addictive substance and is the drug of choice for many people. But if you opt for the sugar-free, dairy-free, dark varieties with at least 70% cocoa, you can enjoy your addiction - always in moderation! - with a clear conscience.

Dates contain high quantities of naturally occurring sugar but they are a great source of high octane energy. Feel free to enjoy them but limit your consumption.

Flax seeds are not part of the same group of seeds that are linked to grains, which means that they are a fine source of nutrition.

French fries are a particularly unhealthy way to enjoy potatoes. The problem lies in the fact that they are fried in vegetable oil and this is off limits to anyone seeking to control their weight and boost their wellbeing. If you make your own fries at home, you can use coconut oil instead of vegetable oil or you can bake them or roast them to avoid the frying problem altogether.

Fruit juice is off the agenda. That’s right. Fruit juice delivers way too much sugar to your bloodstream way too quickly and produces a massive insulin reaction. Not good! The only way to enjoy fruit juice is when it’s still inside the fruit. The body has to work a lot harder to extract the energy from the fruit pulp and this slows down the absorption rate of the sugars, avoiding the sudden sugar rush and the subsequent dramatic fall off as the insulin kicks in. There’s an enormous amount of advertising surrounding the supposed health benefits of drinking fruit juice. It’s giving you the wrong information. Stick to the fruit instead and live longer.

Guar gum is a natural thickener and it’s a perfectly acceptable item on your food list.

Green beans get our yes vote despite the fact that they’re a legume and contain seeds. But green beans have very small, immature seeds inside a large green pod so the potential for damage is correspondingly small.

Hemp seeds are a great source of healthy protein. They’re not related to the harmful seeds that occur in grains so you’re free to add hemp seeds to your diet plan and enjoy the benefits.

Hummus always looks so healthy but it’s made from a not so healthy legume, the garbanzo bean or chick pea. It seems tough, but hummus just got fired from the list.

Mayonnaise usually contains sugar. I know. It’s everywhere. Even the healthy-sounding olive oil based mayo is largely made up from soybean oil so your best alternative is to make your own. It really is fast and easy. Organic eggs (one yolk) and extra virgin olive oil (one cup), a little apple cider vinegar( 2 teaspoons), a pinch of garlic powder and black pepper to taste…and you’ll be amazed how great real mayo tastes.

Mustard is a great gift to many meals, adding some much-needed flavour to otherwise bland and tasteless dishes. Just be careful about the label. Some manufacturers add flavourings, sugar, colouring agents and wine. Pure and natural are your watchwords. Once again make your own with a seed grinder, one cup ground (semi) mustard seeds, two tablespoons olive oil, one tablespoon apple cider vinegar and stevia to taste.

Potatoes are a surprising candidate for healthy eating. All varieties get the stamp of approval. If you’re conscious of the need to lose weight, be careful with the larger calorie-dense white varieties. You can eat them, of course, but you are much better off with the small red skinned potatoes andyou need to eat them sparingly. Needless to say perhaps, but you need to avoid the commercially prepared, deep fried potato chips or French fries. 

Protein shakes have become increasingly popular as the protein diet fashion has persuaded countless individuals to use a scoop of protein powder as a substitute for intelligent nutrition. But have you read the ingredients on the label? Protein shakes are full of the things you really need to avoid if you’re planning on losing weight and getting seriously healthy. The only exception to the rule is our old friend hemp. Hemp protein powder can be a useful assistant in your health and wellbeing plan because your body works so well with this potent little seed.

Quinoa can be found filling the shelves in health stores everywhere but it can act very much like a grain and produce similarly harmful effects. Quinoa just got cancelled. The same applies to buckwheat, amaranth and other gluten-free grain substitutes.

Safflower or sunflower oil is also off the menu because we want to cut out vegetable oils as much as possible.

Salt is an important part of the human diet. You might not know that iodised table salt also contains a sugar in the form of dextrose. This sugar is used to block the oxidisation process that would effectively neutralise the potassium iodine that’s an important part of iodised salt. You still need salt in your diet and it’s almost impossible to eat outside of the house without encountering iodised salt: it’s added to restaurant and processed food as standard.

Smoothies get top marks for health as long as they’re based on fresh vegetables. no colourants, unnatural flavourings or artificial additives. 

Stevia is the only sweetener that passes our healthy additive test. It’s natural and we recommend the less-processed leaf rather than the liquid or powder versions.

Tahini is made from sesame seeds and gets a welcome ‘Yes’ on our list of acceptable, healthy foods. Plus it tastes really, really great!

Vanilla extract is such a favourite flavour enhancer in so many baking recipes but it usually contains sugar or alcohol. The extract is a no-no but you can use vanilla bean powder to get the super flavour without the sugar or alcohol additives.

DINING GUIDE

Whether by choice or profession, you will at some point find yourself at a restaurant, with the challenge of what to eat. Restaurant menus can be a confusing territory – but these tips will make your healthy dining experience fun, satisfying, and stress-free.

Ahead of time

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p<>{color:#000;}. Call ahead to make sure the restaurant will cope with your requirements.

*
p<>{color:#000;}. When dining with a group, take charge and suggest a restaurant that meets your specifications.

*
p<>{color:#000;}. Smaller, local restaurants are generally more accommodating to substitutions or customization than larger chains.

*
p<>{color:#000;}. Research the menu beforehand and plan your order so you won’t be tempted by other less healthy dishes when you arrive.

*
p<>{color:#000;}. Pack your own small bottle of dressing. Don’t make a big deal out of it and most servers won’t say anything.

When seated

*
p<>{color:#000;}. Upon being seated, ask the server not to serve you bread.

*
p<>{color:#000;}. Don’t hesitate to ask about food sourcing, hidden ingredients (like cheese on a salad), or preparation methods.

*
p<>{color:#000;}. Be specific about any allergies, sensitivities, or preferences, especially if you experience health consequences when exposed – write them down for the chef if there is confusion.

Ordering

*
p<>{color:#000;}. Be firm but nice about your requests. Say things like, “Would it be possible…?” or “I’d love it if…”

*
p<>{color:#000;}. Get creative! Order sandwiches without bread, pasta toppings on a bed of spinach, or double vegetables as your side.

*
p<>{color:#000;}. If you’ve got wild-caught or organic protein options, choose those above conventionally raised protein.

*
p<>{color:#000;}. Ask for vegetables to be steamed or sautéed with olive oil, instead of cooked or fried in vegetable oil.

*
p<>{color:#000;}. Omelets are often infused with milk or pancake batter (!) to make them fluffier. Request boiled eggs, or order them poached.

*
p<>{color:#000;}. Request individual bottles of olive oil and vinegar and some fresh lemon to use as a dressing on salad, vegetables, or protein.

*
p<>{color:#000;}. Bill, please

*
p<>{color:#000;}. When you have a good experience, thank the server and the chef – and tip well, especially if the restaurant is one you visit often.

*
p<>{color:#000;}. Relax about being assertive with your demands – you are the customer after all!

*
p<>{color:#000;}. Make it a top priority to never be compromised in a restaurant again!

Chapter 12

The Paleo – Keto Post Holiday Detox 5 Day MINUS 5 Pound Fast and 21 day Plan

Introduction

Detox, or to give it its full name ‘detoxification’ has been around since humans first became civilised and is a very natural way of getting rid of harmful pollutants that may have built up in our bodies.

Sometimes people are scared of ‘detoxing’ because they think that it will mean going without food for the entire process and existing only on water with the occasional shot of lemon juice. But this is not the case. Detox is simply a way of cleaning out your body, helping to give the internal organs a little breathing space, so that they can recharge and continue to operate as they should.

In this chapter you will learn just how to detox safely, with minimum discomfort, so that your body becomes clean, pure and is returned as near as possible, to its optimum state of well being.

Who needs to detox?

Unless you live on a very remote island, where there is no traffic, no processed food and you grow all your own fruit and vegetables (organically of course) and you rear all your own cattle, animals for meat and milk them yourself, then you need to detox.

Every day people are subjected to toxins. These build up in the body and mean that instead of dealing with natural substances only our poor old kidneys and livers have to handle lots of ‘foreign’ matter, in other words : the ‘terrible toxins’.

This can make people more susceptible to stress, so if you are constantly feeling as if you are stressed out and tired, then a detox program could certainly help you to regain some balance.

But there are other symptoms of too many toxins being present in the body and these include:

*
p<>{color:#000;}. Tiredness

*
p<>{color:#000;}. Overly rapid pulse rate

*
p<>{color:#000;}. Swollen ankles

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p<>{color:#000;}. Craving sweet or salty/fatty foods

*
p<>{color:#000;}. Poor digestion

*
p<>{color:#000;}. Insomnia

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p<>{color:#000;}. Cellulite

*
p<>{color:#000;}. Decreased sex drive

*
p<>{color:#000;}. Problems in concentrating

*
p<>{color:#000;}. Dry mouth

*
p<>{color:#000;}. Bladder problems

There are many more symptoms, but these are often the most common and the ones that can be most easily remedied, by a simple detox program that will help flush out all those toxins, leaving you fresh and bright, with a renewed vigor and zest for life.

What are toxins?

So what are these toxins? Well basically toxins can be grouped into three different sections. There are exogenous toxins, endogenous toxins and finally autogenous toxins.

Exogenous toxins are ones that are created from outside, or things that we eat. They can be residue from herbicides that are sprayed onto vegetables or fruit, but they can also be stimulants, alcohol, caffeine, too much sugar or fat in the body, the build up that has been caused by breathing in fumes that are in the air if you live in a city or big town.

Endogenous toxins are more complex. These often are formed in the bowel and they are the residual waste that have been created after you have a virus or some kind of bacterial infection. So, you get an infection, you get ‘better’ and you think that life carries on as normal. Well deep in the heart of your bowel, lots of little toxins are left over from the infection and they just clog up the work that your bowel is trying to do! The only thing you can do to help your bowel is to get rid of ‘em.

Finally, the last group of toxins are the autogenous toxins. These are all made by you yourself. Everyone has these. They are simply a way of the body dumping out some refuse, as a result of the natural metabolic process. So they are completely natural, but they can still act as a barrier to your body working as well as it could.

When is it best to detox?

You may read different things about the best time to detox, but in reality there is only one best time to go through a detox program and that is NOW! Some people like to detox in spring, because they think that it is a time for new beginnings, time to clean the home, yard and basically get fit for the summer. But it is really ok to detox any time. After all if you are thinking about detoxing in the fall and then you leave it till spring time, then you may well forget about it, so try to plan your detox for as soon as possible, to make sure that it actually happens.

There is only one time when detox may not be a good thing and that is if you are facing a really difficult time in your life, in terms of your health, or the health of a loved one, or if work is particularly stressful etc. There is no point setting yourself up to fail, so try to build in a few days where you can just unwind, relax and have a nice easy time of it at the start of your detox. That way you are more likely to succeed and this makes the whole process just that bit more enjoyable and fun!

You also need to be aware that if you are living a toxic lifestyle at the moment, whereby you are eating lots of processed food, or sweet, fatty foods, drinking lots of alcohol or coffee or even just caffeine based drinks such as cola, then you will have to prepare your body for detox. That means you will have to cut down on caffeine, alcohol and other toxic foods, so that you do not feel withdrawal symptoms after you start your program. So if you are very toxic, start cutting down for a week before you actually initiate the program.

How long does detox take?

Our detox plan is initially a 5 day one, with an optional 21 day post fast paleo-keto eating program to lose even more weight!….which will help give you enough time to really cleanse your body, without being too rigorous. You will be living on more than water and a squeeze of lemon juice, so don’t worry you will do just great!

Some detox plans can often be very difficult to follow and so you start off with the best of intentions, but the process is simply too arduous, so what happens? Well you start off day one just great, day two is a bit of a struggle, but on day three, well boy, you have just had enough, so you quit and head down to the nearest burger bar or pizzeria and you are suddenly blitzing your body with toxins that you had actually been trying to get rid of!

That’s isn’t any use, so we are going to take you through a nice, easy detox plan. You will have the chance to pamper yourself, get a little quality time for yourself and just look after yourself for a little bit.

h2={color:#000;}.

CLEANING OUT: THE PROCESS

Ok, so by now you have probably figured out when the best time to detox is and you can’t wait to get started. But before we go into the program, we need to look at the process in terms of what happens to your organs when you detox. Just to give you a little motivation!

The Liver:

The liver will effectively sweep up all the toxins that are in your body. So this means that when you detox, the liver has a chance to get rid of all the toxins. So how does it do this? Well, giving your liver a bit of a break, through your program, means that it has the time, capacity and the energy to alter toxins, so that it can make them easy to get rid of in your urine.

It also leaks toxins into the bile it produces, which makes it easier for the body to get rid of the toxins through your bowel movements.

The lungs:

The lungs will also get some breathing space (excuse the pun please) because they will not have as many toxins coming in and as a result, they can simply breathe out the toxins that are in there. These toxins are the ones that we breathe in, through living in polluted cities.

The kidneys:

The kidneys are the unsung heroes of the body! Those little guys are kept really busy, since they take all the waste stuff that is in blood system (up to 12 pints an hour) filter it, take out all the nasty stuff, the toxins and then send the fluid back to the body, so that the blood is cleaned. They keep going, all the time, never usually complain, but giving them a break from having to filter out quite so much junk, will mean that they can work just that little bit more efficiently.

The intestines:

The intestines have to ‘cope’ with all the dietary toxins that we eat or drink. So they get the full impact of all the salt, sugar, caffeine and alcohol. They also (often) have to deal with a lack of fiber in the diet. This means that they cannot ‘hook’ toxins onto fiber and then get rid of the toxins. A detox program can increase your fiber intake and thereby give your intestines a chance to clean out some of the toxins lurking in your guts.

The skin:

The skin is often overlooked in the detox process, yet as the largest organ in the body, the skin can be used to eliminate toxins, through increasing sweat production. Initially the skin may look a little bit weary or even spotty as all those toxins start flooding out. But after a week of detox your skin will look refreshed, renewed and much more relaxed than it has for years: so stick with it!

Who can’t detox?

Anyone can detox to a greater or lesser degree, but if you are pregnant, lactating, have a serious medical condition or are diabetic, then you should check with your physician prior to undertaking the program outlined here. People who have kidney problems, liver problems, gallstones or any other medical condition should only embark on this program if they have first discussed the program in detail with a physician.

This program has not designed to be followed by anyone who has a serious or chronic medical condition, nor is it appropriate for women who may be pregnant or lactating, so ensure that you are well enough to undergo the program. If you are unsure as to whether or not it is appropriate for you, then discuss it in detail with your physician.

OK: LET’S DO IT!

So now all the preparation has been done. If you are a caffeine junkie or like too many salty foods or too many glasses of wine of an evening, then you should have spent a week or so preparing for this detox process. But if you live a relatively healthy lifestyle, then you can just jump straight in.

As you are going through each day, then it may be helpful to consult the sections on supplements as well as alternative therapies that may help ease the process of detoxification. So if you have a day where you are finding things a bit tough, then flick through to the sections on supplements and then alternative therapies, just to equip yourself with all the weapons you need to beat those toxins out of your body: for good!

There are some things that you are going to have to live without for 10 days. They will not assist the detox process and may simply work against it. So they cannot be taken: even in moderation.

These are:

*
p<>{color:#000;}. Coffee, tea, alcohol and all drinks except water, vegetable juice and herbal teas

*
p<>{color:#000;}. Salt (low sodium salt is allowed)

*
p<>{color:#000;}. Processed soups

*
p<>{color:#000;}. Sugar, even hidden sugars in food. Sweeteners are also not allowed except for Stevia in your tea

*
p<>{color:#000;}. No snacks for 5 days

Choose your foods with care!

You are about to embark on a detox program and mini fast to rid your body of toxins, so as far as possible, always, but always, choose organic produce for your soups that has been carefully grown and nurtured without using pesticides or any nasty chemicals. Otherwise, you are simply putting more toxins back in your body. Initially you may find this awkward, due to the expense involved, but you will be cutting down on expensive items such as meat and fish, so you will find that the shopping bill is not much higher than normal.

This is too important to mess up just for the sake of vegetables that may cost a couple of dollars more than standard produce. After all, aren’t you worth just that little bit extra?

Before you start on the detox, make sure that you have lots of vegetables in and that during your detox you are able to source, fresh and organic vegetables with ease. Do not leave it until day 1 and then find that you have to spend most of the day trying to find vegetables that are pure enough for you to eat on your detox.

Introduction to Intermittent Fasting

There is a long-established tradition in many cultures that we can live longer and certainly experience better health by fasting on a regular basis. Fasting however takes many forms. At one extreme, it can involve total abstention from food for an extended period of time and this technique has been used to treat a range of severe illnesses including many forms of cancer.

Conducted under strict medical supervision, this form of extreme fasting with close monitoring in a controlled, clinical environment has produced extraordinary results in severely ill patients. There are several theories explaining why the technique is so effective but it is sufficient to know that certain elements of the medical fraternity have been using the method successfully for several decades.

It seems that the body possesses latent powers of healing and regeneration that are triggered during this form of controlled starvation. But it should only ever be attempted under the advice and supervision of experienced, medical professionals.

The Epigenetic Eating Take on Intermittent Fasting

On a lighter scale, fasting can involve abstaining from solid food for 1-30 days whilst drinking lots of liquids, soups and juices.

Obviously energy levels can suffer during fasting and some people experience initial unpleasant side effects as the body flushes out the old toxins and restores a more natural balance to the digestive system. The results are usually extremely worthwhile and most people feel a surge of new energy as well as visible changes in their skin and overall condition.

Intermittent fasting is a safe and effective method for re-setting the body’s metabolic system and for re-balancing those critical insulin levels. All from simple fasting. The best approach is to try it for 48 hours following by a 3 day semi fasting paleo keto program.

Our Epigenetic Eating Detox Program introduces a gentle, easy but effective way to employ Intermittent Fasting to help you lose weight effectively and safely! This program can be safely repeated every three months but ALWAYS check with your physician if its appropriate for you

The fact is that we are surrounded by toxins at every level and a simple regime of regular fasting is one of the best ways to flush the garbage out of your system. It’s got to be one your strongest methods for experiencing total wellbeing and supercharging your weight loss program at the same time!.

In our 21 day detox plan you will learn exactly how to apply these excellent eating regimes to benefit you according to your individual epigenetic needs.

h3<{color:#000;}.

[] 5 Day 5 Pound Loss Fast

[] DAY 1 –

When you get up today, congratulate yourself for doing something really good: for you! Think positively. This is going to be a really exciting 5 days. You are going to have a really good time, You are going to cherish your body. Wow, this is just going to be so good for you, so let’s get started…..

½ hour before breakfast:

One cup of boiled water (allowed to cool slightly) with a dash of lemon or lime juice in it.

Breakfast:

Vegetable juice, preferably freshly squeezed using 10 carrots, 4 sticks celery, One small beet and a fist of ginger.

Drink it in two servings…one immediately and one an hour later with two heaped tablespoons of hemp protein powder added

Morning snack:

Ginger tea made from boiling two fists of ginger in a litre of x-water – add stevia drops if you need it sweetened…sip throughout the morning

Lunch:

Two large bowls of Vegetable broth made from any fresh vegetable you enjoy – here is my favourite…avoid onion and garlic…

6-10 large tomatoes

1 bunch celery leaves

5 carrots

lots of fresh herbs sprinkled on top

NOTHING ELSE

Just drink the broth with low sodium salt or if very hungry blend the vegetables into the broth

Afternoon snack:

Any Herb tea of choice – go for nettle tea for optimal detox

Dinner:

Same as lunch but use a different soup – I prefer a whole pumpkin with whole celeriac and 6 carrots

Plenty of herbal teas and more juice, along with water. Aim to drink at least 4 pints of fluid a day, rising to 5 pints if you can manage it: but don’t overdo fluid intake.

Take things easy today, don’t overdo exercise or go for a sauna, just relax, read a little, try to have a nice relaxing bath or shower and pamper yourself a little.

It can be helpful to keep a journal of how you feel and the ways in which your body seems to be reacting. This can be helpful to learn lessons from your detox, so that you can adapt a generally healthier lifestyle, after your program has ended.

[]Day 2

 

Follow day 1 instructions for pre breakfast, breakfast and morning snack and lunch

Dinner:

Instead of soup eat one tin of wild caught salmon – eat another tin if you are very hungry

During the day try to take a little exercise

Go out for a walk, breathe in some good fresh air, or if the weather is bad, do some stretches at home. If you are working, try to get out of the work environment at lunchtime, just to try and promote maximum concentration for the afternoon.

Remember to keep your fluid uptake high and keep drinking lots of water, herbal teas and vegetable juice. Note however, that vegetable juice can be a little too sweet on the stomach, so water and herbal teas are best.

[]Day 3

Follow instructions for Day 2 pre-breakfast, breakfast and mid-morning snack, lunch and dinner but add a small handful of walnuts or macadamias twice during the day

During day 3 you should try to do a little more exercise

Try to do something that will bring up a sweat, so that you can eliminate even more of those nasty little toxins. If you are in good shape, go for a run, or take a long cycle ride. If you aren’t in such good shape, then try to run on the spot, or skip until you build up a sweat. If you have any kind of fitness dvd, then put this on and simply get active. Any kind of workout is better than none at all, so even some energetic work at home is better than simply sitting around.

By now, your body may feel a little ‘strange’ you may even find that you are thinking a lot about food, or cakes, bread or just a cool glass of wine etc. That is perfectly normal, but it can also be helpful to take some of the supplements listed in the next chapter, just to help your body to heal itself and get through the process without getting too down about it

[] Day 4and 5

Ok, by now most of the intense cleansing process has been done, things now get a whole lot easier.

Pre-breakfast and breakfast are the same as for other days, but try to have a protein salad lunch from the delicious recipe list in the next chapter and for dinner stick with one of the protein soups from our delicious range of recipes.

Fluid and fiber

By now you will find that you are probably starting to feel a little more refreshed. But it is important to ensure that you keep drinking plenty of fluids. Remember that you have been taking in a lot of dietary fiber with all those vegetables, so you need fluids to bulk out the fiber and to help you feel full. Otherwise you will simply feel uncomfortable.

Exercise!

You also need to undertake some pretty rigorous exercise these days. This will help your skin to eliminate toxins, so the more energetic you can be, the better. It will also help you to sleep a little better. Don’t worry if your skin is looking a little peaky and not very bright at this stage; that is only because the toxins are coming up towards the surface of your skin and another couple of days will start to see it looking much more alive and refreshed.

Skin cleansing

You may also want to consider having some kind of skin cleansing routine today, just to speed up the process. This could be either covering yourself in a mud cleansing product, which helps to literally ‘draw out’ the toxins, or you can simply brush your skin in the bath or in the shower. This will also help your circulation.

However, leave the skin cleansing routine until after you have exercised, for maximum effect.

Supper:

Finally, for supper, include some nuts, along with sunflower seeds and a few pumpkin seeds.

So that is the end of the fasting period and you have done brilliantly to get this far. Treat yourself by having some kind of indulgence. This may just be a long bath or shower, a facial, a massage from your loved one, or reading a good book. But you need something as a treat and reward for having come so far and today has probably been much easier than the first three and you are now on the home straits!

And that dear friend, is the conclusion of the detox program. It isn’t rocket science, it isn’t about surviving on 2 lettuce leaves and a glass of spinach juice for a week. In fact, let’s be honest, it wasn’t actually all that painful and it is something that you could actually do once every couple of months, just to keep your body in optimum condition and the more you do it, the easier it becomes, because your body has fewer toxins to get rid of….

But there are things that you can do throughout the detox process, just to make life a little easier for you and to help your body to eliminate as many toxins as possible. So the next 2 chapters will look at supplements followed by things that can help if you are finding it hard to get rid of toxins.

Supplements

Not everyone who goes on a detox program has to take supplements. But they can help. It is possible to list about 100 different supplements that you could take, but the reality is that you only need one or two and although all the supplements that we suggest are completely natural, if you overload your system with supplements, then this keeps the kidneys and liver busy processing them. So when it comes to supplements; be very frugal and don’t just take them without thinking about what you are doing.

So who needs supplements?

If you have been living a quite toxic lifestyle and you find that you have been really stressed, perhaps drinking too much, if you smoke or if you are very overweight, then it may be helpful to take some supplements, just to make sure that you give your body every support during the detox process. However, it is completely up to you: you do not have to take supplements and your detox will work as well without them. But if you are concerned that there are a LOT of toxins in your body, then you can take one or two supplements, just to help things along a bit. Also if you are very stressed, then a supplement that can help you to relax, may improve your chances of making it through. The program is actually very easy, but if you are pretty ‘toxic’ and you are stressed, fatigued and a little bit on edge, then it is more likely that you will jump off the wagon and end up eating junk food and fizzy drinks before the end of day 3, so again, a supplement can help.

Some supplements that you may be advised to take during a detox program, such as Evening Primrose Oil will only start to take effect after 3 months of continual use, so their actual benefits during your detox will be minimal.

Milk thistle

Milk Thistle is a really useful supplement to take, since it can help to support your liver. Remember that your liver is busily dealing with all the toxins that have built up in your body over time. So taking milk thistle is in effect a crutch to help your liver through a busy period! It can be useful to take this for a month or so, then have a break. Most people find that milk thistle will work in about 5 days and it is usually taken for a month at a time.

Vitamin E

Vitamin E is a powerful antioxidant which can help protect the body from the effect of ‘free radicals’, which can be released during an intensive period of detox. Vitamin E could help neutralise them and so you are protecting your body against these free radicals which are pretty nasty, if you have too many of them flying about your body unchecked.

Dandelion

Some people like to take dandelion extract when going through a detox, since this can help the kidneys operate more effectively. It makes you urinate more often and it also has a mild laxative effect on the bowels. For this reason, and the fact that you are taking in a lot of fruit and vegetables during your detox, it may be best to only take dandelion for a few days at the beginning and if you are not at work, since your frequent trips to the restroom may become a little embarrassing !

Yerba Mate Tea

Yerba Mate is often referred to as the ‘friendship drink’ since it is used extensively in South America, where it is very much associated with relaxing amongst friends. It has a balancing effect on the body, helping it to cope with stresses and strains. It also helps the body to relax and sleep more soundly, but when you wake up, you don’t feel groggy, instead you wake up feeling alive and full of vitality. It is great if you are experiencing long term stress, since it just seems to help the body to bat the stress away and, when it comes to your detox program, Yerba Mate can help you to simply enjoy the process: no matter how stressed you are.

How do supplements help?

Supplements such as those listed above, are simply aids to detoxing, because they support the body and the mind when you are going through the process. They are not ‘wonder drugs’ they simply are an aid, to help give you an edge and make sure that people can stick to the program. Although the detox program outlined here is not that strict and it is actually quite easy to adhere to, some people have got themselves so tired, stressed and fatigued with a toxic lifestyle that they fear they will never last the course. So these supplements are just a little bit of ammunition, to be pulled out, if you feel that the whole program is simply too much for you!

But only take one or two of those listed: perhaps milk thistle and yerba mate tea are the 2 most important. All the others can be dispensed with, but these really do pack a punch and can make all the difference to a detox program. With them, the process seems easy, without them, it can at times be a little bit of a struggle.

Yet we have more ammunition for you. Yes, you are going to go into detox armed with as many weapons as we can give you, just to make sure that you find it a really simple and easy process and not a struggle at all. This is where our detox is straightforward and easy to achieve, rather than being too abstract and theoretical. Only through going through it can you know that at times it can be hard not to go back to toxic patterns of behaviour and eating, so that is why you are fully equipped with knowledge of how to beat temptation!

What to do when things feel bad

Some people who have been on a detox program will tell you that it was so easy, they just sailed through, they never even thought about burgers, fries or a glass of wine. No they just had a great week or 10 days and all they ate was a spinach leaf (ok, that was an exaggeration, but you get the picture, don’t you?). Others will tell you that it was bad. Really bad. They spent a whole week or 10 days dreaming about burgers, fries, wine, beer and so on. It was hell. They thought they would crack up and so on and so on.

So which experience will you have? Well to some extent that depends on your mindset. If you think that you will enjoy it and you know that you have lots of little tricks up your sleeve, to make the process as easy as possible, then you probably will go through it without any real difficulties. But there may be times when you may find that it feels a little bit harder than others: a stressful day, the kids are misbehaving or work just has been real tough. Well when this happens, then you need to bring out the ‘Big guns’ and these are the tricks that will simply calm you back down and help you become more focussed again.

Yoga/Stretches

If you have never done yoga, then now may be a good time to take it up. So enrol for a beginners class. If you have done it before, then go along to a class and just refresh yourself with the techniques. If you can’t face a class or beginning something new, then simply stretch your body as much as you can. Stretch upwards, lifting your arms to the ceiling, breathing inwards deeply, then bend down towards the floor, keeping your arms and legs straight, exhale as you do this. Keep your breathing steady and even. Try to do this every time you feel stressed or uptight. If you are at work, go to the restroom and do it in private. At home, you can do it anywhere that is quiet and peaceful.

Exercise

Throughout the program you have been advised to take exercise, apart from the first day or so. Exercise will help relax your body as well as releasing toxins, so it is important to keep up the exercise and not let things slide: remember this is an important program, so it needs to be followed carefully.

Deep breathing

Deep breathing really does calm the body down. This is a scientific fact, so use it to ensure that you keep your body and soul calm and composed. Breathe in slowly, through your nose, to a count of 8. Hold the breath there for a count of 7. Then breathe out again, to a count of 11. Yes, you are breathing out for longer than you are breathing in, but this is what actually calms you down the fastest. Some people advise deep breathing once an hour, for at least the first few days of a detox program, but it is up to you. You can either do it as often as once an hour, or you can just do it whenever you feel yourself becoming a little bit stressed.

Aromatherapy

Have a few drops of clary sage, lavender or neroli in a relaxing bath, or buy some good quality almond oil and mix in a few drops of your favourite relaxing aromatherapy oil. Then apply whenever you feel anxious or uptight. If you apply it to your pulse points, then you can breathe it in and this will actually help you to calm down much quicker.

Patterns of thought

We are what we think to a large extent, which means that we are capable of effecting change, even when we may not be aware of this power. Often if we have been living a toxic lifestyle, then our patterns of thought are also pretty toxic. So we are always thinking negatively or focussing on bad stuff, rather than being gentle with ourselves and thinking positive thoughts, about who well we are doing, how much love there is in our lives and so on. All these negative thoughts need to be fought, so try to repeat affirmations to yourself on a regular basis throughout t the detox program and change your ‘toxic thoughts’ into sweet, life affirming ones. This can take some time to get used to, but it really does work, so make the effort to think positively and in an upbeat fashion.

End of Detox

Now that you have reached the end of detox, what do you do? Do you crack open a bottle or two of wine, sit down to burgers and fries and then several candy bars? Well if you do, then you probably are going to find that you need to detox again pretty soon. Try to learn from your detox and make sure that you reduce the amount of processed food, sweet, sugary food, caffeine and alcohol that you consume on a regular basis and steer clear of the salt cellar!

A detox program such as this can help you make long term changes to your diet and ensure that you lead a happier life, with less stress and fatigue. Your intestines, kidneys, skin, bowel, liver and even your brain will be given good food with all the nutrients that your body needs, without having to deal with toxins or poisons that you consume regularly.

Your body is now cleansed, and we have included a three week ongoing detox program to help it stay cleansed and introduce new and delicious eating behaviours and choices try to keep it that way and ensure that your body is maintained at its optimum state of health and fitness. If you do this, then you will also find that next time you detox it is a much easier process to go through.

Change for life

Change your patterns of thinking and adopt a lifestyle that is all about keeping your body cherished and nurtured. You service your automobile, so why not your body? Make a conscious effort to think about the foods that you consume. Are they healthy, why are you eating them? If you are comfort eating or eating because you are stressed, in a rush or think that you don’t have time to create a healthy and nutritious meal, then try to make the lifestyle changes that will enable you to have time to cherish and look after yourself.

This may take time, but on the other hand, you have completed a detox program and you have shown that you are capable of taking active measures to rid your body of all the nastiness that has built up over the years. Maintain the level of cleansing that you have achieved by eating a balanced and nutritious diet and within a month or so you will find that sweet, sugary foods or even very salty, processed foods have simply lost most of their appeal and instead you simply feel more energized and you have vitality, enthusiasm and a lust for life that you never knew you had!

So simply enjoy all these new sensations, emotions and your whole new way of being using your ongoing 21 day eating plan below

Chapter 13

Paleo Keto Detox Recipes at your disposal

All these delicious recipes are unbelievably tasty and they are ALL:

Grain free

Gluten free

Dairy free

Sugar Free

Processed Free

Low Sodium

To enjoy and to benefit even more consider downloading the full 100 recipe Paleo Detox Book

#
h3<{color:#000;}. [] Tempting Tomato Basil Soup

Ingredients:

4 cans whole tomatoes, crushed Note: check for ones without added sugar or salt!

4 cups tomato juice and part low sodium vegetable broth or chicken broth (I use 2 cups tomato juice and 2 cups low sodium chicken broth)

12 or 14 fresh basil leaves

1 cup coconut milk

Low sodium salt and cracked black pepper to taste

 

Instructions:

Combine tomatoes, juice and/or broth in stockpot. Simmer 30 minutes.

Purée, along with basil leaves, in small batches in a food processor, blender or better yet, a hand-held immersion blender right in the pot.

Return to pot and add coconut milk while stirring over low heat.

#
h3<{color:#000;}. [] Healing Chicken/Turkey Vegetable Soup

Ingredients:

Coconut Oil 1 tablespoon

1 medium onion, medium dice

3 medium carrots, medium dice

1 zucchini, medium dice

¼ medium butternut squash, chopped into cubes

12 oz. container of mushrooms, rough dice

2-4 cups shredded chicken

1 tsp. dried thyme

1-2 tsp. dried rosemary + dried basil

½-1 tsp. ground cumin

1 Tbsp. Apple Cider Vinegar

Low sodium salt + pepper

chicken stock

Lemon {optional}

 

Instructions:

Get a big soup pot on the stove heating on medium with your favourite fat -- I liked coconut oil here because it really warmed up the soup's flavour!

Clean + chop your vegetables and add them in -- literally this is a chop + drop soup. Meaning as you chop just drop it all in and stir occasionally.

Add in as much chicken as you want, I did somewhere between 3-4 cups. I like a lot of chicken in my soup!

Add in your herbs, cumin, apple cider vinegar, low sodium salt + pepper and stir everything together well.

Add in your chicken stock -- I used around half of a batch but honestly just use as much as you want. You want it to cover the vegetables and chicken but after that it's totally up to you how much you add in. And if you don't have enough stock on hand you can always add in a little bit of water!

Stir everything up, cover {with the lid cracked just a little}, and let simmer on low for around an hour or until dinner!

When serving I like to squeeze on a little bit of fresh lemon juice! It makes it even more yummy that it already is!

 

Notes:

If you want to make this even heartier than it already is, you can add small layer of cauliflower rice to the bottom of your soup bowl, and then ladle the soup on top!

#
h3<{color:#000;}. [] Sumptuous Saffron Turkey Cauliflower Soup

Ingredients:

2 tbsp extra virgin olive oil

1 medium onion, chopped (about 1 cup)

2 large garlic cloves, chopped

2 lbs frozen or fresh cauliflower florets

½ tsp low sodium salt

¼ tsp ground black pepper

5 cups of water or vegetable broth

20 saffron threads

Diced Turkey Breast

 

Instructions:

Sautée onion and garlic in olive oil on a soup pot, over medium heat, until onion is translucent, about 10 minutes.

Add cauliflower florets, low sodium salt and pepper and continue cooking for 10-12 minutes

Add 5 cups of water, bring to a boil and simmer until cauliflower is tender, 20-25 minutes.

Turn off heat. Add saffron, stir and cover. Let the saffron steep for about 20 minutes.

Blend soup in a blender until creamy.

Add Turkey Breast before or after blending

#
h3<{color:#000;}. [][] Divine Chicken or Turkey and Baby Bok Choy Salad

Ingredients:

For the salad:

2 cups grilled chicken or turkey, chopped

6 baby bok choy, grilled & chopped

2 green onions, chopped

1/4 cup cilantro, chopped

1 Tblspn sesame seeds

For the dressing:

1 Tblspn fresh ginger, chopped

2 Tblspn coconut cream

1 Tblspn soy sauce

1 Tblspn sesame oil

2 Tblspn fresh lime juice

1 tsp stevia powder

 

Instructions:

Combine all of the salad ingredients until well mixed. 

Add all of the ingredients for the dressing into a blender or food processor, and blend until mostly smooth

Pour the dressing over the salad and toss lightly until coated. 

Garnish with more sesame seeds if desired.

#
h3<{color:#000;}. [] *Mediterranean Medley Salad*

Ingredients:

1 roasted chicken (organic, soy-free and pastured is best) or turkey or ostrich steak

 

Dressing:

1/2 cup of olive oil,

1/4 cup apple cider vinegar and garlic powder and chilli powder to taste

1/4 cup fresh cilantro, chopped

1 head of romaine or butter lettuce

1 red onion, diced

1 lemon, juiced

low sodium salt and pepper as desired

 

Instructions:

Shred the chicken/turkey etc or chop up and put it in a big bowl.

Add the dressing…also red onion, cilantro, lemon, low sodium salt and pepper.

Mix well and serve on a lettuce boat.

#
h3<{color:#000;}. [] Spicy Eastern Salad

Ingredients:

2/3 cup fresh lime juice

1/3 cup fish sauce(optional)

Stevia to taste

3/4 cup low sodium chicken stock (preferably homemade)

1 1/2 pounds ground chicken or turkey

1 cup thinly sliced green onions

3/4 cup thinly sliced shallots

3 tablespoons minced lemongrass

1 tablespoon thinly sliced serrano chilli

1/2 cup chopped cilantro leaves

1/3 cup chopped mint leaves

low sodium salt

1 head of butter lettuce or other green leaves

 

Instructions:

Whisk together lime juice, fish sauce (optional – try low sodium version)..stevia and Set aside.

Warm chicken stock in a medium heavy-bottomed pot over medium heat until simmering.

Add ground chicken and simmer until cooked through. As the chicken is cooking, stir occasionally to break up the meat. This should take 6 to 8 minutes.

Add green onion, shallot, lemongrass and chilies, stirring to combine. Continue cooking until shallots turn translucent, stirring occasionally (about 4 minutes).

Remove from the heat and drain off any liquid in the pot. I do this by clamping the lid on, then cracking it just a hair. I turn the entire pot over the sink and let the liquid drain out.

Stir in lime juice-fish sauce mixture, cilantro and mint. Season to taste with low sodium salt (not much is needed if any).

Transfer mixture to a large bowl and serve beside a pile of lettuce leaves. Using a slotted spoon, scoop on to the lettuce leaves and enjoy!

#
h3<{color:#000;}. [] Basil Avocado Bonanza Salad

Ingredients:

2 boneless, skinless chicken or turkey breasts (cooked and shredded)

1/2 cup fresh basil leaves, stems removed

2 small or 1 large ripe avocado, pits and skin removed

2 Tbsp. extra virgin olive oil

1/2 tsp. low sodium salt (or more to taste)

1/8 tsp. ground black pepper (or more to taste)

 

Instructions:

Place the cooked shredded chicken in a medium sized mixing bowl.

Place the basil, avocado, olive oil, low sodium salt and ground black pepper in a food processor and blend until smooth.

Pour the avocado and basil mixture into the mixing bowl with the shredded chicken and toss well to coat.

Taste and add additional low sodium salt and ground black pepper if desired. Keep in the fridge until ready to serve.

#
h3<{color:#000;}. [] *Chinese Divine Salad*

Ingredients:

Salad :

1 small head (or 4 cups) savoy cabbage, finely shredded –

1 cup carrot, julienned (about 1 large carrot) 

1/4 cup scallions, trimmed and julienned (about 3 scallions) 

1/4 cup radishes, julienned 

1/4 cup fresh cilantro, chopped 

1/4 cup fresh mint, chopped 

2 cups cooked chicken or turkey

 

Vinaigrette:
2 tablespoons coconut or rice vinegar

Low sodium salt to taste 

2 tablespoons sesame oil

1 chipotle pepper

1/2 teaspoon chilli flakes

1 clove garlic, crushed 

1 teaspoon fresh ginger, grated 

Stevia to taste

 

Instructions:

Salad – Combine cabbage, carrots, scallions and radishes. Top with chicken, cilantro and mint and set aside. 

Vinaigrette –Combine the vinaigrette ingredients. Taste to see if it needs any adjustments. If it is too spicy, you can add more lime juice to counteract it.

Drizzle salad with vinaigrette & enjoy

#
h3<{color:#000;}. [] *Divinely Delish Salad Surprise*

Ingredients:

1/2 lbs (ish) leftover chicken, turkey or boiled egg cooked and chopped

1 tsp. coconut or olive oil

1/4 c. water

Shredded lettuce

Optional Toppings – sliced olives, tomatoes, red onion, avocado, bell peppers

Non-optional Toppings – crushed sweet potato chips

Divine Dressing:

Mix together, 4 Tbsp. chili powder, 1 tsp each garlic powder, onion powder, and oregano, 2 tsp each paprika and cumin, 4 tsp low sodium salt, and 1/8-1/4 tsp red pepper flakes. Add 1 cup olive oil and half cup rice vinegar

 

Instructions:

Then, in a skillet, heat the oil and add in chicken etc –. Add in water let simmer until liquid is gone.

Meanwhile, shred, chop, and dice all your toppings.

Assemble, lettuce, optional toppings, chicken, dressing, and crushed chips.

Add Divine Dressing

#
h3<{color:#000;}. [] *Avocado Salad with Cilantro and Lime*

Ingredients:

Turkey Breast chopped

Two avocados, diced

2/3 green cabbage, chopped

5 green onions (scallions), white and pale green parts, minced

Juice of 2 limes

Two handfuls of fresh cilantro, chopped

low sodium salt to taste

One large English Cucumber

 

Instructions:

Mix all ingredients except cucumber -slice it thinly and use it as a base for the salad.  For “party style”, slice 1-2 inch sections, scoop out the center with a grapefruit spoon, and fill the cucumber “cups” with the salad.

 

Divine Dressing:

Mix together, 4 Tbsp. chili powder, 1 tsp each garlic powder, onion powder, and oregano, 2 tsp each paprika and cumin, 4 tsp low sodium salt, and 1/8-1/4 tsp red pepper flakes. Add 1 cup olive oil and half cup rice vinegar

Chapter 14

The Vision

We’ve covered some very important ground so far in identifying the best ways to detox to get you to the healthier, leaner, new you. Epigenetics prove in the clearest possible terms that we can influence and control our bodies at every level by taking control of what we eat and how we behave.

We’ve introduced you to the key points in your action plan for weight loss control and opened up a whole new world of health and wellbeing possibilities. But we have another important insight to share with you. And now is the perfect moment to reveal it!

Humans have a secret weapon in their behavioural armoury that can work powerfully to help us – or it can work just as powerfully against us. It’s our imagination. Or rather it’s our ability to visualise. Most of the time, our thoughts drift around in a random pattern of uncoordinated ideas, prompted by whatever happens to pop up around us. We are drawn to whatever grabs our fickle attention.

Our thoughts and feelings are largely conditioned from early childhood experiences that shape our future emotional framework. We learn from an early age to let our thoughts pretty much wander wherever they choose. The mind follows random currents, blown around like a leaf in the wind, lacking focus or any sense of direction. A ship without a rudder.

This is where the risks of self-sabotage emerge; uncontrolled thoughts and feelings, self-doubt, memories of failure, feelings of a lack of self-worth. The list is endless and potentially destructive to our plans for absolute wellbeing. So now is the perfect time to switch on our powers of visualisation and give the mind some clear directions to follow for the future. It’s time to bring on the really powerful support system that is hidden within your own mind!

It’s incredible to realise how much our expectations shape our perceptions and our behaviour. Our programmed attitudes and responses play a major role in determining many of the outcomes in our lives. Happily, humans possess the immensely powerful gift of visualisation.

By visualising a desired outcome, our behaviours shift to favour those clearly visualised results. The technique of visualisation is incredibly simple. All we have to do is relax. That’s right. Relax. Sit down and relax and close your eyes. Now breathe a little more deeply. And see yourself exactly as you really, deeply desire yourself to be.

See your smiling face, see each part of your radiantly healthy, skinnier new body. Smile at the strength, health, energy and vitality that surges through your newly visualised body. And feel really happy about it. Underline the vision with a warm, happy feeling of complete wellbeing. Hold the picture and imagine taking a photograph with your mind. Hear the camera shutter click as you record the stunning new picture of how you are. The picture of who you are becoming.

The powerful vision of the happier, fitter, skinnier new you! Lock this picture in your mind. Hold it in your heart. See it every time you close your eyes. This vision is the future. Use it all the time and you will rally all your hidden creative resources to bring this beautiful new vision of yourself into being. 

We do not live in a culture that highlights the importance of mindfulness. We are constantly bombarded by images, noises, distractions and background chaos. We also have to live with the judgement of everyone around us. No wonder we find it difficult to concentrate and to relax. But there are many, simple and effective methods that can help us train our minds to follow our directions and meditation probably offers the simplest, most obvious and direct advantages. There is no religious or philosophical aspect to this exercise. It’s just a technique for calming the mind. It takes only fifteen minutes. But it’s a method that requires fifteen minutes every day. The daily repetition amplifies the results.

The only equipment you need is a chair, preferably a firm chair with good support for your back. A straight back is supposed to be better for meditation. Being comfortable is also very helpful. Relax your hands on your lap, close your eyes, focus on the spot between your eyebrows and breathe. Just follow your breath gently in and out. That’s it. No chanting, humming or repeating strange mantras.

Just good old-fashioned breathing and the focus of concentrating lightly on the breath. The effects are cumulative. They build up gradually as you practise every day. You’ll feel calmer. You’ll find your powers of concentration improve. You’ll be able to relax more easily. Your power to visualise will become more sharply defined. Your mind will begin to follow your directions. You will get a sense of the potential within you. Mastering the mind is a method for mastering ourselves. All this from just fifteen minutes a day. The effects might surprise you because as you learn to become calmer, your body will feel much more comfortable. No prescriptions are required. Just those simple fifteen minutes of daily meditation and you’ll soon be looking forward to the sessions with real enthusiasm. You might enjoy the benefits so much that you’ll want to meditate for longer. 

Your vision of the happier, fitter, skinnier new you is the new background picture of your life. It represents the possibility of achieving everything you have chosen for yourself. Every day, you are living the journey of moving towards that possibility. The vision does not have a deadline. There can be no disappointment with the results because you are living every day in the possibility of its realisation.

Even if you slip and go backwards, the vision will put you back on track, guiding you every day towards its fulfillment. That’s a powerful tool to have at your disposal. Put it to work right now. Use it every day. Use it every time you close your eyes and see the vision of how you are transforming yourself. 

Ultimately, it’s our behaviour that will guide our choices. Meditation is rightly considered to be a very powerful technique for bringing gentle control into the chaos of our minds. As we become more aware of our choices, as we experience the benefits of mindfulness, we can detect old patterns of behaviour that no longer fit our vision of health and vitality. We can understand the advantages of better choices.

We begin to respect the body’s needs from a deeper, more caring perspective. The vision represents who we are becoming. The daily meditation helps us to become calmer, more resistant to stress and this healthier emotional framework lends itself to a physically healthier body. We also recommend a short meditation before you go to sleep at night. It’s another effective way to calm the mind, still the thoughts and prepare for truly restful sleep.

Meditation has been practised as a tool for managing and directing the mind for thousands of years. It’s so effective because we’ve been using it and refining the techniques as a species for millennia. We’ve highlighted the fundamental method here because we already use a form of meditation all the time. Have you noticed how easy it can be to day-dream? To drift off into another world of memories or fantasies, oblivious of what’s happening around you? A brief reverie or a moment when you lose focus on what’s going on around you?

These are altered states of consciousness and they happen all the time. Our purpose with the super simple meditation method is to control that tendency and direct it towards a focused, positive outcome. A way to become mindful yet relaxed. Aware yet calm. Centered yet connected. Still but alive with nurturing, positive energy. And all from fifteen minutes a day! Sounds like the bargain of a lifetime and it’s all yours. For now and for the rest of your life.

You’ve heard it before and you’re about to hear it again. We Are What We Eat. There’s no getting away from it. You’ve learned enough by now to understand the vital connection between what you eat and how your body looks. Putting garbage into your body will ruin it. Eat garbage and you’ll look like sh.., I mean, waste products. But you know this. That’s why you’ve joined us on this mission of personal transformation.

So far we’ve been exploring the mechanics of healthy weight control, shedding unwanted pounds and promoting the best health we can possibly enjoy and we fully appreciate the importance of intelligent nutrition. But there are other challenges out there and we’ve hinted at some of them earlier in Chapter….. We’re talking toxins, my friend. Those totally unfriendly substances that pollute our food, poison our drinks and surround us in the air we breathe. Our world has become a scarily toxic place to exist and most of the problems are man-made. That doesn’t make them any easier to live with.

You already know how important it is to avoid toxins by eating as naturally as possible but what about the toxins we inhale? What about the poisons that leach into our skin from the environment? The answer to this problem and the best the way to give your body a fair chance to neutralise these poisons is to use a cleansing diet for a few days. Fresh vegetables are the easiest and best source of natural cleansing. They promote natural digestion and contain nutrients that are very helpful in maintaining your health and wellbeing.

Stick to a detox section of the PKD diet for a few days and you’ll be amazed at the difference you’ll feel in your overall wellness. And drink plenty of water too. The idea of cleansing the body is hardly new. We’re just too busy to think of it. But now that we’re on a journey of total physical transformation, let’s give our bodies the best chance to feel fantastic.

And that means flushing out the garbage to restore total health and wellbeing. Getting away to a place with fresh air is another helpful way to restore balance to your body. Just breathing – and meditating – in the fresh air can work wonders for our health and vitality. Sea air, mountain air, the fresh air in the forest or open countryside can restore you at so many levels. If it’s at all possible, make a regular date for a mini cleanse and for some valuable down time in the fresh, open air.

Get a little help from your friends.

You’re not alone. It’s all too easy to imagine that we’re the only ones who are experiencing problems, and think that the rest of the world is having fun, eating well and enjoying life to the full. But most of the world just isn’t like that. Sharing your experiences, your challenges and difficulties, sharing your goals and intentions can gather support from everyone around you. You’ll be surprised how many people will offer their encouragement and enthusiasm for your new way of life. It will help to reinforce your personal commitment to a healthier, fitter and happier way of being. So feel free to share and build that beautiful support group.

Personal Vision – Summary

Engaging the power of visualisation

Meditating on the powerful new you

Building a clear picture of who you are becoming

Daring to dream and engaging the power of focused visualisation

Total health and well being

About the Author

By the time I was twenty-two, more than thirty years ago, I began studying nutrition, integrative medicine and holistic health. I was immensely fortunate to find myself studying at one of the early pioneering centres of Integrative Alternative Medicine. This was the world renowned High Rustenberg Hydro, set in the beautiful countryside around Stellenbosch University, not far from my birthplace, Cape Town, in South Africa. 

The Hydro at Stellenbosch, also known as the High Rustenberg Health Hydro, was founded by Sir Cleto Saporetti in 1972. The Hydro has become a world leader in holistic health and healing techniques, developing a range of methods to produce a balanced mind, healthy body and positive mental attitude. The original establishment comprised fourteen rooms and a staff of 25 under the supervision of Saporetti’s co-visionary, Dr Boris Chaitow. 

I studied very intensively for four years under the guidance of various medical and homeopathic doctors whilst also studying banking and finance. My studies continued right up until 1986 when I moved from South Africa to Europe. 

The happy story takes a tougher turn when I went through the trauma of divorce and promptly acquired an extra 20 kilos of weight! I really piled on the pounds in record time and battled so hard to lose every single ounce. I really do understand the challenges of effective and enduring, healthy weight loss! In the meantime I was talking to colleagues about the practicalities of expanding my work experience and moving to Europe. Sometimes Fate takes a hand and, whilst attending a relative’s funeral on my mother’s behalf close to Europe, I applied for an interesting position offered in London by a financial institution that was well known to me in South Africa. One flight to London, a series of interviews, and I got the job. 

Beran Moves to Europe! 

As you might imagine, leaving my beautiful home in warm, sunny Cape Town and relocating to the cold and damp of northern Europe was not an easy process. The stress levels went off the chart and, well, I bet you can guess what happened. That’s right. Those 20 kilos I’d worked so hard to lose came back with a vengeance. It was a fat-fuelled action replay of those dark days after my divorce. But it really made me wonder about the real connections between stress and unhealthy weight gain. 

One of the more positive and completely unexpected blessings of moving to Europe was meeting and falling in love with Greg. This extraordinary man would become my husband and business partner, an inspiration and support that helped me through the challenges that the future held for us. We set up a commercial company in Brussels where I found myself managing and consulting in the field of pensions and finance, working in the areas that had become so familiar to me during my years in banking. But even during those incredibly busy years, my fascination with health and nutrition always encouraged me to follow more courses, to pursue intensive studies and then to discover the inspiration to apply all this accumulated knowledge to my own weight issues. And guess what? Right again! The pounds slipped away and this time they stayed away. I’d finally found the methods and formulas that really worked. But life rarely follows a straight line and in 2000, my path took an unexpected detour when I was diagnosed with a serious health problem. It was my thyroid gland. This incredibly important little gland had produced a 6cm tumour that was growing and gradually blocking my windpipe. Not a happy discovery!

It was a turning point in my life and I realised in my heart that this time I really had to apply all my energies to the issues of health, weight control and wellbeing. This became my focal point. It grew into a passionate quest to share my knowledge and experience with as many people as possible. What started as a search for answers to my own health problems all those years ago became a quest to find universal principles that would apply to everyone. We made many changes from that point onwards and, as my health completely recovered, we discovered more insights into what really constitutes great health and profound wellbeing.

The range of interests broadened, encompassing naturopathic medicine, eating behaviours and disorders, orthomolecular medicine and the ancient Ayurvedic traditions that are witnessing a global revival after thousands of years of practise.

Those years of training, study, practise and experience are distilled and crystallised right here in your personal transformation workbook.

The reality is that I’m fitter and healthier today than at any other time in my life. Despite all the negative expectations surrounding the subjects of ageing and weight control, I can show you how to tame your body-fat problems and turn back the clock, helping you to find a younger, fitter, skinnier, stronger, healthier you. So let’s get started!

I am so delighted that you have chosen this book and it’s been a pleasure writing it for you. My mission is to help as many readers as possible to benefit from the content you have just been reading. So many of us are able to take new information and apply it to our lives with really positive and long lasting consequences and it is my wish that you have been able to take value from the information I have presented.

Thank you for staying with me during this book and for reading it through to the end. I really hope that you have enjoyed the contents and that’s why I appreciate your feedback so much. If you could take a couple of minutes to review the book, your views will help me to create more material that you find beneficial. 

I am always delighted to hear from my readers and you can email me personally at[email protected]if you have any questions about this book or future books.Let us know how we can help you by sending a message to the same email address.  

Thanks again for your support and encouragement. I really look forward to reading your review.

Stay Healthy!

Click to the Amazon Book Page to write your review

Bibliography

Eating Disorders and the Brain by Bryan Lask

The Paleo Diet Revised: by Dr Loren Cordain PhD

The Protein Boost Diet by Dr Ridha Arem

Eating Well: How to build good eating habits to have your perfect body and overcome eating disorder

Stephen Ecker

The Anderson Method: The Secret to Permanent Weight Loss

William Anderson, Dr. Mark Lupo

The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problems

Michael F. Holick Ph.D. M.D., Andrew Weil

OBESITY GENES and their Epigenetic Modifiers

by James Baird

Genes and Obesity (Progress in Molecular Biology & Translational Science)

by C. Bouchard

Practical Manual of Clinical Obesity

by Robert Kushner and Victor Lawrence

The Epigenetics Revolution: How Modern Biology Is Rewriting Our Understanding of Genetics, Disease, and Inheritance…by Nessa Carey

Transgenerational Epigenetics by Trygve Tollefsbol

The Evolution of Obesity by Michael L. Power and Jay Schulkin

The China Study: by Thomas Campbell and T. Colin Campbell

Death by food pyramid by Denise Minger

Primal blueprint by Mark Sissons

The magnesium miracle Dr Carolyn Deane

What are you hungry for by deepak chopra

Gut and Psychology Syndrome: by Dr Natasha Campbell-McBride

By the Same Author

The most delicious way to eat your way to a leaner, fitter, healthier body and enjoy every single mouthful.

A deliciously enjoyable companion volume to Beran Parry’s ground-breaking works on using the well-researched Paleo approach to the nutritional needs of modern, twenty-first century people in every part of the world. Full of the most deliciously nutritious recipes, this is an extremely useful guide to daily meal-planning throughout the year and adds variety and choice to please every taste and palate.

The PALEO Epigenetic RECIPE BOOK

420 Paleo Meals, 365 Paleo Recipes, 12 Paleo Food Categories

BONUS 12 WEEK PALEO DIET and MEAL PLANNER:

Your Ultimate Paleo Smart Genetic Guide

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Master the behaviours that control your eating habits and say hello to a happier, healthier, skinnier new you.

One of the most important areas of weight control management that is often overlooked by medical professionals and healthcare advisors alike is the critical question of why people feel the need to overeat in the first place. Now this vital question is answered and explained by best-selling author and wellbeing expert, Beran Parry. Drawing on the latest research and decades of experience, this deeply sympathetic and inspirational manual guides the reader through the complexities of overeating and offers practical and proven advice on how to resolve the issue forever.

The Skinny Delicious Series

Master Your Emotional Eating

Free Yourself from Overeating Forever

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The revolutionary approach to natural weight loss, optimum health and renewed vitality.

The definitive manual on the latest and most effective dietary techniques to get your weight under control, banish health problems and restore your body to its best possible condition. Full of must-have information and practical guidance on mastering your body’s potential for optimum health, this is the manual recommended by doctors and health professionals around the world.

Paleo Diets

The New Paleo PKE Diet: Paleo-Keto-Epigenetic Diet Revolution

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Put the power of natural rejuvenation into your body with the smartest nutrition and anti-ageing methods available today.

Taming the tides of time with the latest research in rejuvenation techniques, this is the intelligent way to fuel the body and restore youthful vitality from the inside. Filled with delicious, nutritious and highly effective recipes, this is a superb companion volume to the original Paleo Epigenetic Bible.

Paleo Recipe Book

The Fifty, Fit and Fabulous Anti-Ageing PALEO Cookbook

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Further Reading

To See More Books by Beran Parry

Please do visit the Amazon Author pages

BERAN PARRY

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The Real Five Day Detox

The best antidote to over-indulgence and a perfect recipe for cleansing the body, the Real Five Day Detox delivers a totally effective five-day natural cleansing programme including a Paleo Approach that will flush out the toxins and peel off the pounds. Based on the super-efficient Paleo-Keto dietary method, the Real Five Day Detox harnesses the most natural way for your body to be freed from the harmful effects of over-eating. The Detox will help you: Flush toxins from your organs Encourage your body to burn belly fat Restore a healthier glow to your skin Re-balance your energy levels Help you to sleep better Freshen your breath Scrub your arteries Clean and purify your body from top to toe Trim your waist Boost your vitality This is also one of the tastiest ways to get your body into a whole better shape. Cleansed, purified, refreshed and re-vitalised, your energy levels will soar and your thinking will get surprisingly clearer. They're all the natural advantages of using this amazing Real Five Day Detox method. You'll eat well, savouring the most deliciously nutritious food your body can get, you'll lose weight and you'll feel better than you ever thought possible. It's your body. It's where you live. Let's clean it inside and out and get it looking and feeling fabulous.

  • ISBN: 9781310263965
  • Author: Beran Parry
  • Published: 2016-01-04 04:35:43
  • Words: 34420
The Real Five Day Detox The Real Five Day Detox