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Transcript of Nutritional Coach to Busy ... Nutritional Coach to Busy People Busy People's Blueprint 3...

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    2

    Contents

    Introduction ................................................................................................................................................................................. 3

    Stress: Let’s Talk About It ........................................................................................................................................................ 4

    Sleep: You’re Short On It… I Can’t Imagine Why?! ........................................................................................................ 5

    You Skip Breakfast: I Just Don’t Have Time In The Morning ....................................................................................... 6

    Cravings: Are You Eating Your Kids’ Leftovers? .............................................................................................................. 7

    Busy People's Blueprint ........................................................................................................................................................... 8

    Nutritional Cleansing: I’m Not Talking About A Colon Cleanse ................................................................................ 8

    Protein: Not All Protein Is Equal ......................................................................................................................................... 10

    Burning Pounds: Ways To Be Active With Your Kids .................................................................................................. 11

    You Have The Blue Print: Now Take Action! .................................................................................................................. 12

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    3

    Introduction

    I have helped 100’s of people lose weight and gain energy for many years It’s not your fault we all live crazy, busy lives and it doesn’t get easier!

    We all say it: “I don’t have the body I want”, “I don’t have the time to eat right”, ”there’s rarely anytime to hit the gym.”

    You are not alone!

    Most people stress about being able to “get it all done” in a day. So, the question we ask ~ “How do I burn pounds without burning myself out?”

    Well, Everyone makes mistakes that stop us from reaching our “ideal body” goals.

    This blueprint outlines some common mistakes people make with regards to weight gain and illustrates strategies for losing body fat, gaining muscle and feeling more energetic.

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    4

    Stress: Let’s Talk About It

    Here’s how it works: You body doesn’t know the difference between physical or mental stress. Stress is stress! Stress elevates your cortisol levels, signaling your body to hold onto toxins, which may cause you to feel tired and depressed, this leads to weight gain and unhealthy lifestyle choices.

    What is cortisol? Cortisol is a hormone that signals your body to replenish energy. Consequently, this also controls your appetite. Higher cortisol levels will lead to hunger cues which lead to snacking.

    “Instead, we crave sweet, salty, and high-fat foods because they stimulate the brain to release pleasure chemicals that reduce tension,” explains Elissa Epel, PhD, a researcher on stress eating at the University of California, San Fancisco.

    This soothing effect becomes an addiction. Meaning, every time you’re anxious or stressed, you want fattening foods! Cortisol also encourages your body to store visceral fat or “belly fat”. This dangerous fat surrounds vital organs and releases fatty acids into your blood, raising cholesterol and insulin levels, thus leading to accelerated aging and weight gain.

    Sounds awful, right? It gets worse. Cortisol also affects your sleep.

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    5

    Sleep: You’re short on it… I Can’t Imagine Why?!

    A recent study found that people who slept FIVE hours or fewer per night are 32 percent more likely to experience major weight gain over a 16-year period, according to the American Journal of Epidemiology. We’re willing to bet that a good percentage of those people are reading this right now!

    While I can’t offer you the magic cure-all for getting your kids to sleep, calming your crazy work week or slowing your day down I do want to emphasize the importance of catching up on your zzz’s whenever you get the opportunity.

    Sleep is nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to that Ben & Jerry’s.

    Plus, when you’re overtired, your brain's reward centers rev up, looking for something that feels good. So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of birthday cake.

    We all seem to adjust to the suffering and the sleepless nights as “normal”. Don’t fall into that trap! Everyone needs to remember that if they want to be productive, feel good and have the stamina for 16 hours a day, they need to sleep the other EIGHT.

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    6

    You Skip Breakfast: I just don’t have time in the morning

    No one knows the stress of the morning rush quite like parents. Although you’d never send your kids to school without a healthy, nutritious start to their days, the likelihood of YOU skipping breakfast yourself (or calling your coffee “breakfast”) is pretty high. You are actually doing yourself a disservice because your body needs protein in the morning to jumpstart your metabolism.

    The desire to lose weight is frequently cited as a reason for skipping breakfast. However, studies have found that people who skip breakfast are more likely to be overweight. Unfortunately, those who skip breakfast make-up for the missed calories in the morning by eating more at lunch or snacking all day long. Your body NEEDS protein to jumpstart your metabolism…especially in the morning.

    Half the dry weight of your body is protein in some form or other. All of these proteins have to be made from the proteins you eat. If you eat inferior proteins you will grow an inferior body, no matter what else you do to guard your weight and your health. You have to eat the right protein everyday. Why? Because the human body does not produce protein, it does not store protein, but it does store fats and carbohydrates.

    We all know the feeling of an afternoon crash: eyes dropping, our concentration is drifting to thoughts of a quick nap and our energy feels drained. Well, a new study suggests that protein is not only an excellent start to your day, but that we should also eat it at lunch to help you stay awake and burn calories for the rest of the afternoon.

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    7

    Cravings: Are you eating your kids’ leftovers, overeating at night?

    It’s 9 p.m. and you find yourself eating your son or daughters’ leftover mac n’ cheese…Why?!

    Many parents cook differently because their child is a “picky eater”. If healthy options are apart of your child’s menu, then taking a few extra bites of their left overs won’t have you feeling so guilty.

    Try a mantra – a simple phrase you repeat to help support an action you would like to take. Here are a few examples:

    ◉ It’s not my personal responsibility to rid the world of macaroni and cheese

    ◉ Cookies will exist tommorrow

    ◉ I do not need to eat this PB& J, it’s better off in the trash then around my waist

    And my personal favorite:

    ◉ Nothing tastes as good as skinny feels

    Everyone needs to carve out their own time to eat. It might be quick but getting the nutrition you need is one lesson to master.

    So, what’s the blueprint?

  • Busy People's Blueprint

    Nutritional Coach to Busy People

    8

    Every Busy Person’s Blueprint:

    Nutritional Cleansing: I’m not talking about a colon cleanse

    Toxic Chemicals are the real reason you are gaining weight.

    Imagine taking a shower, but for the inside of your body.

    THINK ABOUT IT…….

    ◉ We change the oil in our cars and trucks so they don’t break down. We also change the filters in our furnaces and air conditioning units to keep them running at maximum efficiency.

    ◉ We brush our teeth to prevent decay - can you even imagine skipping a day? Don’t ignore the importance of protecting your body! It’s the only one you get.

    ◉ When we clear out the junk in our systems and put in good nutrition, we get healthy cells, a healthy attitude and a beautiful body!

    Nutritional Cleansing has been practiced throughout human history. It builds upon the health routine of cleansing and intermittent fasting. It supports your body’s natural detoxification system while providing nourishment with vital nutrients.

  • Busy People's Blueprint