HEALTHY FOR LIFE

FEBRUARY 24, 2013

Taught by Rosie Bank

Certified Health and Wellness Consultant

Sanoviv Certified Nutrition Advisor

www.rosiebank.com

650-573-7177

rosie@manifestingvision.com

FIRST THINGS FIRST

My story

Your story

Discovering your Why

Issues/concerns/goals

BENEFITS OF THIS SYSTEM

Promote

health

Weight loss/weight

management

Look better/

Feel better

Have more energy

Be more in control/more

at peace Save money

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WHAT DOORS WOULD OPEN FOR YOU? www.rosiebank.com

THE BASICS

Nutrition

Meal and snack choices

Hydration

Exercise/Movement

Stress Management

Sleep/Restoration

Damaged cells after adding

digested products from

a typical fast-food meal

Similar cells when oxidation

defense mechanisms

are included

• Our health starts with the health of our cells.

• Proper nutrition is essential to maintaining cellular health.

• Nutrients and antioxidants give our cells the boost they need to win the fight against free radicals caused by stress, radiation, toxins, and pollution.

Healthy human

cells in culture

Oxidation Damage to the cell at the molecular level (unpaired

electron) Creates free radicals Promotes inflammation Creates imbalance in the function of the cell

Why is Inflammation bad? Cause of degenerative diseases (cancer, diabetes,

cholesterol, high blood pressure, arthritis, cardiovascular disease, Alzheimer’s)

Promotes weight gain. Creates hormonal imbalance.

INFLAMMATION

Foods can increase inflammation

High glycemic carbs, simple sugars, red meats, and processed foods.

Foods that can inhibit inflammation

Fish oil (Omega 3s), olive oil, and grape seed extract, broccoli, garlic, spinach, onions, soaked walnuts, ginger, turmeric.

Other factors:

Mild exercise, sufficient sleep and low serum glucose (blood sugar) levels also reduce inflammation.

High quality nutritional supplements reduce inflammation.

Stress management restorative sleep reduces inflammation.

CARB ADDICTIONS:

WHAT HAPPENED?

Excess weight

Processed food

Low-fat craze

Sedentary lifestyle

Portion size

Economic factors

Cost of food

HIGH GLYCEMIC FOODS –

AVOID THE DEADLY “WHITES”

85-90% of Carbs consumed in the US are considered High Glycemic 9

Sugar, candy, ice cream,

cookies

Cereals, bagels, pastries

Instant foods Soda and fruit juice

Nearly all processed foods

White flour, white rice, tortillas,

pancakes

Most bread, pasta, cake, pie,

donuts

White potatoes

Stuffing yourself with anything

Beware: trigger foods!

WHEN BLOOD GLUCOSE SPIKES

» Brain puts the pancreas to work to release insulin

» Insulin's job is to remove glucose (sugar) from blood stream and store it right away

» It stores in TWO places

1. Muscles (as glycogen, energy)

OR (when in excess)

1. Adipose tissue (as fat), mainly in the central area of the body

10

This is called Central Obesity and is a precursor to diabetes. It is also called

“deadly fat”

1. Glycemic Stress: wear and tear on

blood vessels (glycation, result of

build-up of blood glucose)

2. Insulin Resistance: cannot move

sugar from blood. (Our bodies do

not respond to the insulin)

3. Metabolic Syndrome: further

damage to blood vessels, storage

of fat, stress on pancreas,

unhealthy changes in blood

panels (increase in “bad” cholesterol”)

4. Type 2 Diabetes: need extra

insulin, body not responding to its

own production

6

DIABETES IS EPIDEMIC AND UP TO 85% PREVENTABLE. SOME EXPERTS SUGGEST THAT IT IS 100% PREVENTABLE. 30% OF ADULTS HAVE DIABETES AND 40% OF THEM HAVE NOT EVEN BEEN DIAGNOSED!

Calories

NORMAL INSULIN

Calories

TOO MUCH INSULIN

WHAT IS GLYCEMIC INDEX?

Measures the speed at which carbs are converted to glucose (blood sugar) to be absorbed in our intestines

14

Foods rated below 55 are the BEST!

Glycemic Roller Coaster High Blood Sugar • Inflammation / free radicals

• Weight gain

• Risk of degenerative disease when chronic

Bad Carbs

Good

Carbs

Low Blood Sugar • Overeat

• Tired/weak/low energy

• Forgetful/irritable

• Mental fogginess

• Get hungry more quickly

EAT EAT

Ideal Blood Sugar • More energy

• Healthy blood vessels

• Ideal body weight

• Mental clarity

• Make better choices

• Free from cravings

Good Carbs = Low Glycemic

Bad Carbs = High Glycemic

AVOID INFLAMMATION

IT PAYS TO BE HEALTHY

Wear and tear on family

Non-productive time at work/can’t work

Medicine and co-pays

Take hard-earned assets to buy back

health

THE COST OF DIABETES IN THE U.S.

$350 to $900 monthly for those who do not have

insurance.

$23.7 million yearly.

Source: www.diabeteshealth.com Reporting from the

American Diabetes Association

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HEALTHY FOOD CHOICES

WHAT TO EAT • Fruits

• Veggies

• Fish

• Eggs

• Non-fat yogurt

• Low-fat cheese

• Raw nuts

• Multi-grain bread

• Organic chicken

• Soy/tofu

• Marinara sauce

• Beans

• Pesto

• Nut butters

• Seeds

• Whole grain pasta and cereal

• Unsweetened jams

• Hummus

• Olives

• USANA Reset, Nutrimeal and bars

• Quinoa

BEAUTIFUL FOOD, BEAUTIFUL BODY

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MINI-MEAL

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HEALTH FACT

Carbohydrates trigger the experience of

fullness after twenty minutes.

Fats and proteins trigger the experience

of fullness right away.

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• Shakes and bars for meals and snacks

• Adding one low-glycemic dinner and snack per day

• Taking a multivitamin-mineral supplement each day

• Exercising 20-45 minutes a day

Shakes and Bars

A Simple Approach

Results of 12 week program

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MEAL REPLACEMENTS

• More than 60 published studies conclude that on

average, people using meal replacements are 2.5 to 3

times more likely to maintain their weight versus those

on traditional diets.

• Decreases “decision anxiety” about what or what not to eat.

• No calorie counting or guessing.

• Nutritious-dense, simple, convenient, delicious, cost-

effective

• Curbs cravings

• Easily integrated

• Reverse metabolic syndrome (through lifestyle

changes)

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Fat free Hagaan Daz Regular Hagaan Daz

When you are stressed

When you are bored

When you are not hungry (with exceptions)

When there is food on your plate that you don’t want.

When you are satiated

When you are hurrying

Under peer pressure

No variety

When you are full

When you are distracted

DIETS DON’T WORK

Based on deprivation (not love)

Wrong mindset – good/bad, can/can’t Creating versus denying

Get hooked on feeling better

Does not address lifestyle ease and

convenience

Is not sustainable

Trigger fat storage/hormone imbalance

Average 41% increase of weight following

a diet (UCLA study.

EATING IN A RESTAURANT » Avoid going to a restaurant starving. Maybe an hour before the meal, if you start to feel hungry, have a little snack to take the edge

off. Maybe a piece of fruit, some carrots, a small container of unsweetened yogurt, a low-glycemic bar. Something to help you not be

ravenous when you arrive.

» Park as far away from the front door as you possibly can. Getting your metabolism up before and prior to your meal can do wonders

for your body's ability to convert the calories to energy instead of storing it as fat.

» Drink some water or get some hot tea before your food comes. This will cause you to fill up sooner than eating on an empty stomach.

» When the waiter brings the bread, simply say, "No, thank you." The glycemic index of the bread will take your blood sugar through the

roof! Save room for nutritious-dense food and avoid those empty calories.

» Consider ordering from the appetizers. Normally an appetizer and a salad is plenty of food.

» Invite someone to share an entree with you. One entree and two salads is plenty of food for one person.

» Ask the waiter to bring you a to-go box with your meal. As soon as it arrives, put half in the box. Out of sight, out of mind. And you get

two meals for the price of one!

» Avoid drinking sugary soda, sweetening your iced tea and coffee, and anything else that would just add additional calories to your

meal.

» Make personal requests. Customize your order. (Dressing and butter on the side, whole grain bread)

» Share dessert with others, or have none at all. A few bites are far more innocuous than the whole thing.

» EAT MORE SLOWLY! BREATHE! PAUSE BETWEEN BITES! FEEL YOUR BODY AND NOTICE THAT YOU ARE FILLING UP!

TWO THINGS YOU CAN DO

Drink more water

Metabolize fat

Eliminate and dilute toxins

Feel more full

Eat more fiber

Lower blood cholesterol and glucose

Release sugar more slowly

Will cause you to eat less

Contain fewer calories per volume

Improve digestive health

BENEFITS OF WATER

NOT ENOUGH WATER

The Harmful Effects Result from Dehydration:

» Tiredness

» Dry skin

» Weight gain

» Migraine

» Constipation

» Muscle cramps

» Irregular blood-pressure

» Kidney problems

» 20% dehydrated – Risk of death

EXERCISE AND MOVEMENT

Promotes weight loss

Promotes better sleep

Helps reduce stress

Suppress cortisol

Promotes mood elevation

Help combat inflammation

Strengthens muscles and bones

Increases resting metabolic rate

Helps prevent degenerative disease

Muscle burns calories more effectively than fat does

Promotes movement of glucose from blood vessels to muscles

STRESS MANAGEMENT

Relaxation

Self-honoring

Being at peace

Decision making

Reduce inflammation

Counter stress hormones

Improve cardiovascular health

Strengthen your immune system

Reduce anxiety and muscle tension

Laughing, crying, sex, massage, restorative sleep

BENEFITS OF SLEEP

Heart health – blood pressure and cholesterol

Less degenerative disease

Reduce stress

Increase alertness

Reduce inflammation

Counter stress hormones

Help lose weight

Reduce risk of depression

Make you smarter

Repair and restoration

SUPPLEMENTATION

» An extra layer of protection

» Promotes disease prevention » Cancer, heart disease, diabetes, osteoarthritis, stroke, Alzheimer's,

hypertension, macular degeneration, bone damage

» Promote dis-inflammation

» Prevent and repair damage to the cells

» Increases sensitivity to insulin

» Combats premature aging

» Reduces risk of prescription medicine

» Improves function of all organs

» Eliminates toxins (including during fat loss)

SPECIFICS

» Grape seed extract ˃ Reduce inflammation

˃ Reduce cortisol

˃ Fight allergens, carcinogens, viruses

» B Vitamins ˃ Help burn fat and glucose

˃ Increase energy and metabolism

˃ -- Ease Stress -- Treat anxiety and depression -- Aid memory -- Relieve PMS -- Reduce heart-disease risk

» Fish oil » Eases Depression

» Lowers Cholesterol

» Lowers Triglyceride Levels

» Reduces Inflammation In The Body

» Eliminates Joint Pain

» Improves Your Skin

» Promotes Weight Loss

» May Prevent Schizophrenia (minimal side-effects)

» Improves Brain Function In Babies Increases your focus

» Co-enzyme Q10 » http://www.natural-remedies-review.com/health-benefits-

of-coenzyme-q10.html

˃ Cardio-vascular support

˃ Energy

˃ Gingivitis

˃ Sensitivity to Leptin

˃ Healthy gums

» Vitamin D ˃ Fighting the flu

˃ Strengthens bones and immune system

˃ Prevent/slow growth cancer

˃ Prevent Type II diabetes

˃ Pain relief

˃ Improve mental health

˃ Relief auto-immune

˃ Increase liver’s breakdown of fat ˃ Increase muscle strength

˃ Signals satiety signals to the brain

http://www.fish-oil-advice.com/what-does-fish-oil-do/

HOW TO CHOOSE

Food grade versus Pharmaceutical grade

New York Times congressional

investigation on herbal

nutritional supplements found

arsenic, lead, cadmium,

mercury and other

contaminants, pesticide

residues, steroids, vitamins

from China plants not

inspected by RFDA.

Potentially large discrepancy in

potency.

Unregulated

Guaranteed potency

Guaranteed purity

Standards for bioavailability

Standards for absorption

Standards for dissolution

Certificates of analysis

GMP certified

Guaranteed label/contents

Highly regulated

EVERYTHING COUNTS

Not sweetening your coffee or tea

Taking stairs versus the elevator

Stopping before you are stuffed

Parking your car further away

Leaving food on your plate

Taking quality supplements

Walking after dinner

Using smaller plates

Being well rested

Reducing stress

Sharing meals

Smaller portions

Fruit for dessert

Drinking water

FREE ON LINE RESOURCES

www.rosiebank.com

Special Report – It Pays to Stay Healthy

Newsletter – Healthy News You Can Use

SF Examiner Nutrition and Weight Loss Expert

http://www.examiner.com/sf-in-san-francisco/rosie-bank

Pre-recorded live webinar – The Five Keys to Optimal

Health and Permanent Weight Loss

WHAT TO ALL OLYMPIC ATHLETES

HAVE IN COMMON?

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HEALTH COACHING

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• Uncover concerns and issues

• Help identify goals and objectives

• Create accountability

• Recommended adjustments to meal and snack choices,

exercise program, time management

• Provide support in choosing optimal nutrition

• Tracking system/measurable results

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“The goal in life is to die young, as late as possible.” Ashley Montague

TAKE GOOD CARE OF YOURSELF

The world is a better

place when you make

your own health a priority.

Whose life might you

inspire with your healthy

choices?

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