Change Your Body, Mind and Life: Wellness Guide
110
Change Your Body, Mind and Life: Wellness Guide
110eBook
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Overview
Product Details
| ISBN-13: | 9781504377355 |
|---|---|
| Publisher: | Balboa Press |
| Publication date: | 04/07/2017 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| Pages: | 110 |
| File size: | 1 MB |
About the Author
Read an Excerpt
CHAPTER 1
Before We Begin, I Must Warn You
This program opens the door to a new world! It is targeted primarily at the body and mind but also touches the spirit, because everything is connected to everything else!
With this program you will begin major changes in your life. You will speed up your metabolism, begin to reduce body fat, change body composition, heal, restore and rebalance yourself. You will increase your energy and fitness level, as well as your creativity and intuition. Stress, joint pains, abdominal pain, back pain, allergies, migraine, high cholesterol, and similar inconveniences will gradually migrate or completely disappear. You will again feel young physically as well as mentally. You will become an active, positive, satisfied, fit and balanced person. That's beautiful! Yes, that's what you want.
However, get ready for the fact that you will change not only the body and mind but also something from your surroundings to which you have been accustomed. Which is not bad, it's just a process of transformation and healing on all levels. For example, you may lose some of your relationships, but for sure you will get new ones that will suit you better. It's like when you clean your house and giving away things no longer needed. Well, you may lose some of your friends, and get a new awesome one who will enjoy your new lifestyle. You may change your occupation, or residence, to get better like those you have been dreaming about. You maybe buy a pet, even if you never even thought about it. Many things can happen. But surely, you will change your wardrobe.
And of course, prepare yourself to live a very long and active life. Instead of slippers and a rocking chair, you'll be buying sneakers and a bike! Are you ready for all that? Are you ready that in your 50s, 60s, 70s, and maybe even your 80s, you will ski, run marathons, play tennis, travel, and go out on a date?
Do you want that?
Yes, of course you do! That's why you're here! So let's get started!
CHAPTER 2
Clarifying The "Aging Process"
Have you ever noticed that whatever you do, whether you're surfing the Internet, reading a magazine, newspaper or book, watching the television, listening to the radio, whether you are at work, driving in your car, riding the bus, or just walking down the street you always see and hear the words: obesity, overweight, cardiovascular disease, high blood pressure, high cholesterol, diabetes, allergies, indigestion, poor immunity, joint pain, back pain, arthritis, osteoporosis, premenstrual syndrome, menopause, stroke, heart attack, tiredness, and stress? Of course you have!
Well, some doctors argue that the cause of these problems is simply the aging process of your body, but studies, research and results have shown that these problems may never appear at all if we maintain a healthy lifestyle and pay attention to wellness in body, mind, and spirit. And I for one completely agree with that.
So, here we are at the beginning of your new, beautiful, fit, healthy and happy life.
Let's take the first step.
CHAPTER 3
Training Of Body And Mind In 10 Steps
Training of Body and Mind is built on three essential pillars:
1. Optimized and balanced NUTRITION
2. Optimized and balanced EXERCISE
3. Optimized and balanced THOUGHTS
REMEMBER: EVERY TIME YOU ARE GOING TO FULFILL A NEW GOAL, IMAGINE THAT JUST THIS GOAL IS SITTING ON THE LAST STEP OF THE STAIRS. GO UP THE STAIRS AND LEARN WHAT YOU NEED TO LEARN ON THE FIRST STEP, THEN GO UP THE NEXT STEP, LEARN, AND THE NEXT, LEARN, AND THE NEXT, UNTIL YOU REACH THE LAST ONE. IT'S A GAME! PLAY WITH IT LIKE A LITTLE KID AND YOU WILL REACH WHATEVER YOU DECIDE. JUST SAY YES AND DO YOUR VERY BEST. THROW AWAY ALL THE SHOULD, AND GO FOR IT. IF YOU DO A GOOD THING, THEN THE WHOLE UNIVERSE WILL SUPPORT YOU AND HELP YOU.
Take a deep breath, we're going to take the first step!
Step 1
The Balance
If you take away only one thing from this book, please let it be the word BALANCE.
Repeat after me: Balance, balance, balance
And once more: Balance
Balance is essential for the whole life as well as to THE WHOLE being! Think about it. If you can't maintain balance, you fall down. Without balance you can't even take one step. When your muscles are not balanced, you feel pain. Without balance of internal and external environment the human body is sick or dies. Balance applies to everything – money, health, thinking, relationships, jobs, diet, exercise, healthy weight, everything.
REMEMBER: KEEP THE BALANCE OF BODY, MIND, SOUL AND SPIRIT AND YOU WILL SEE HOW MIRACLES CAN HAPPEN AND HOW YOUR LIFE CAN SMOOTHLY CHANGE FOR THE BETTER. WHAT YOU GIVE OUT COMES BACK TO YOU. YOU GET AS MUCH AS YOU GIVE.
NOTE: THINK ABOUT BALANCE WHEN YOU READ THIS BOOK, WHEN YOU WORK OUT, WHEN YOU COOK, EAT, WORK, THINK, SLEEP OR PLAY WITH CHILDREN.
Notes:
___________________________________________________________
___________________________________________________________
Step 2
The Personal Daily Journal
Trust me when I say that a journal plays an important role in the whole process of a lifestyle change and weight loss.
An expert could say that keeping a journal is old-fashioned but who cares? I know it works very well so why not take advantage of it?
A journal helps in setting and maintaining rules, order, discipline, motivation and attention. It also helps you remember goals and rules, keep track of what you eat, drink, exercise, think and clearly see an improvement in your body weight and measurement. A journal works as a good friend who gives you the true feedback and shows your progress.
What kind of journal you choose is completely up to you. Clarity is important. You'll use your journal several times a day and carry it with you. I suggest that you choose a reasonable size journal with a moderate number of pages.
The rules to master your journal:
1. Track F-E-T-E-G – every day:
* Food and drinks – What, when, and how much you eat and drink during the day.
* Exercise – What type of movement, and how much time you exercise during the day.
* Thoughts – What you think, such as new ideas or questions.
* Experience – One enjoyable experience every day. Ask yourself: What went great today?
* Goals – Make a list of 2 new goals you want to accomplish for the next day. At first, they should relate to this program. Every night before bedtime, check them off if you complete them.
2. Track Body Weight – every Monday:
* Weight and record your weight every Monday morning before breakfast. You will receive further instructions in Step 6.
3. Track Body Measurement – every second Monday:
* When you enter into Step 7, than begin to Measure and record your body measurement every second Monday. You will receive further instructions in Step 7.
This step was not so bad, right? So go out and buy a nice journal, and then follow me on the next step.
Notes:
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___________________________________________________________
Step 3
Optimized And Balanced Nutrition
You should understand that your metabolism is exactly like f ire. Keeping your metabolism burning is like keeping a good fire burning. If you want fire in the fireplace, you must stoke the fire with the right wood. If you want fire in the body, you must use the right food.
The rules to master your food:
1. Basic rules for healthy eating:
* Keep your caloric intake between 15002000 Kcal per day if you are a woman, and 20002500 Kcal per day if you are a man.
* Eat 3-5 portions per day. Bigger breakfast, smaller lunch and small dinner + 1 small snack throughout the day.
* Eat the right amount of healthy balanced food depending on how active you are.
* Keep the right value of carbohydrates, protein, fat, fibre, vitamins and minerals.
* Keep the right percentage ratio of carbohydrates, proteins and fats, per
DAY:
50% carbs of daily energy intake (no more than 10% of sugar)
25% protein of daily energy intake and between 0.7 and 1 gram of protein per kg of body weight. Warning: High protein diet can increase health risks!
25% fat of daily energy intake (80% unsaturated fat, 20% saturated fat).
MEAL:
Breakfast: High carbs + medium protein + small amount of fat intake.
Lunch: Medium carbs + medium protein + small amount of fat intake.
Dinner: Low carbs + medium protein + small amount of fat intake.
EXERCISE- Before and after sport/exercise:
90 min before workout: Complex carbs; small amount of protein; small amount of fat; really small amount of fibre.
90 min after workout: Medium carbs; medium protein; small amount of fat intake.
* Keep a break of 2-4 hours between each meal (snack).
* Avoid eating carbs after 2pm.
* Finish dinner at 6-7pm.
* Avoid eating at night (after 7pm).
* Never try to starve yourself.
* Plan your meals and snacks in advance.
* Do not eat the same food every day.
* Eat colourfully.
* Eat fresh food every day.
* Eat RAW or gently cooked food.
* Choose NATURAL / ORGANIC food as much as possible.
* Reduce intake of gluten and acidforming foods.
* Choose the right food for maintaining proper pH levels in the body, as much as possible.
* Stay away from junk, processed and GMO food, with preservatives and chemicals.
* Follow the general principles of food hygiene.
* Read food labels.
* Listen to your body.
* Choose 1 day a week when you can eat one regular portion of your favourite meal or sweet.
* Use a daily food journal to keep track of your food.
2. Say YES to this food:
Your diet should include the following range of foods.
* HEALTHY CARBS
Whole grains, beans, fruit and vegetables. Potatoes, legumes, cereals, peas, lentils, beans, oats, millet. Choose whole grain varieties whenever possible – bread, brown rice, millet, quinoa, barley, fruits and vegetables.
* FRUITS AND VEGETABLES
There are many fruit and vegetables with lots of health benefits. Eat fresh and organic as much as possible. I recommend you eat seasonal fruit and vegetables grown in your region or country, for which your body is tuned. Reduce the amount of tropical fruit you consume (especially in the winter) unless you actually live in a tropical climate.
* HEALTHY FATS
Fats from plants, seeds, and fish help reduce bad cholesterol (LDL) in your blood, and help develop and maintain your body's cells.
* Monounsaturated fatty acids – From many plants, nuts and seeds, such as olives, canola, peanuts, sunflowers, sesame, avocados, almonds, hazelnuts, pecans, pumpkin, sesame.
* Polyunsaturated fatty acids – Omega-3 and Omega-6 – fatty fish, such as salmon, herring, mackerel, anchovies, sardines, and unheated sunflower oil, flaxseed oil, soybean oil, corn oil, walnut oil. Choose cold pressed varieties whenever possible.
* HEALTHY PROTEIN
Fish, turkey, beans, nuts, seeds, and eggs. The key is variety. Eat at least two portions of fish, seafood, or seaweed every week. Eat at least one portion of lean and skinless chicken or turkey every week. Choose only fermented milk products, such as cottage cheese and plain yogurt, fat-free or low-fat varieties whenever possible.
* SPICES AND HERBS
There are many spices and herbs with numerous health benefits. Use fresh and organic as much as possible. Among my favourites are cinnamon, ginger root, parsley, sage, rosemary, calendula officinalis, basil, pepper, caraway seeds, clove, and garlic.
* WATER
Helps flush your body of waste products and toxins and burn up your metabolism. Drink six to eight glasses of water per day. When it is a hot day, drink more. Drink warm rather than cold water.
Start your day with a glass of warm fresh lemon-water to balance your pH levels, clean your body, boosts your immune system, stimulate bowel movements, and get many other important benefits.
* HIGH IN POTASSIUM & LOW IN SODIUM DIET
Avocado, apricot, banana, and a variety of green vegetables, such as kale, spinach, and lettuce. Potassium is naturally present in most fruits and vegetables. Sodium (salt) is naturally present in all foods, even fruit and vegetables. But salt is also added into a lot of food!
* ORGANIC
Choose organic as much as possible.
REMEMBER: DO NOT STOP EATING, JUST CHANGE THE WAY YOU EAT. DO NOT GO ON A STRONG DIET, JUST DO STOP EATING THE WRONG FOOD.
3. Say NO to this food:
The following should be reduced or eliminated from your diet.
* BAD CARBS
Cut them down as much as possible.
• Ref ined sugar – Lower the consumption of this as much as possible.
• White flour and gluten- You need to significantly reduce white flour and intake of gluten as much as possible.
NOTE: THE COLOUR OF THIS TYPE OF CARBS IS WHITE.
* BAD FATS
Cut them down as much as possible.
• Saturated fats – Raises your bad (LDL) cholesterol and lowers your good (HDL) cholesterol. Increases your risk of heart disease, stroke, overweight, obesity and type 2 diabetes. Comes from animal sources (meat – beef, lamb, pork, poultry with skin), whole milk dairy products (butter, lard, milk, cheese, cream, creamy yogurts, and other dairy products made from 2 or more percent fat milk). Some oils from plants contain primarily saturated fats, but do not contain cholesterol (palm oil, palm kernel oil and coconut oil).
• Trans fats (or trans-unsaturated fatty acids) – Type of unsaturated fats that are uncommon in nature and have been implicated in serious health problems. Comes from processed food made of hydrogenated vegetable oil, fried food, baked goods (usually packaged), cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, candies, margarines.
NOTE: WHEN THIS TYPE OF FAT IS COOLED, ITS COLOUR IS WHITE.
* SALT, PRESERVATIVES AND CHEMICALS
• Canned food, sausage, candy, roasted nuts and seeds. Warning: 1g of sodium is equivalent to 2.5g of salt. Salt is essential for our good health, however, no more than 5g a day for adults is needed. High sodium and low potassium intakes can increase health risks including high blood pressure, cardiovascular disease, and stroke.
* FRIED FOOD
* BURNED FOOD
* PRESERVED FOOD
* PROCESSED FOOD
* ROTTEN FOOD
* GMO FOOD
* ACID-FORMING FOOD
* ALCOHOL
* BLACK COFFEE AND TEA (CAFFEINE)
* TOBACCO
* DRUGS
WARNING: READ FOOD LABELS. FOOD OR INGREDIENTS OF NO GROUP MAY BE ADDED IN FOOD AND DRINKS OF YES GROUP.
REMEMBER: WHENEVER YOU SEE WHITE-COLOURED FOOD, THINK TWICE. ASK YOURSELF IN WHICH FOOD GROUP IT BELONGS. I AM NOT SAYING THAT ALL WHITE FOOD IS BAD.
THE BALANCE IS THE KEY TO WEIGHT MANAGEMENT.
* THAT MEANS IF YOU WANT TO LOSE WEIGHT, YOU NEED TO REDUCE ENERGY INTAKE (LESS FOOD) AND INCREASE ENERGY EXPENDITURE (MORE EXERCISE).
* YOU HAVE TO MAKE A LIFESTYLE CHANGE = YOU HAVE TO CHANGE YOUR WAY OF THINKING, STOP EATING THE WRONG FOOD, AND DO REGULAR EXERCISE.
Well done!
HOMEWORK:
Now take a highlighter, please, and select five rules that attract you most and that you will apply to your life from this moment on. Also, make two copies of the rules to master your food and hang one on the fridge and place the other on the nightstand.
Then, every second Monday take a highlighter and select one more rule. Write down this regular homework into your journal and calendar too!
Done? Great.
Master your shopping list:
Never write a shopping list when you're hungry. Likewise, never shop for food when you're hungry!
Please read this step once again and then think of the possibilities of your new diet and about specific foods that you will need to buy. Ask family members for their ideas and suggestions. They might join you and follow a healthy diet with you. Make a shopping list. Bear in mind that you can buy organic products online.
Already done? Then you're on the right track!
NOTE: AT THE END OF THIS BOOK, IN THE CATEGORY OF BONUSES, YOU WILL FIND MEAL TIPS AND AN EXAMPLE OF A WEEKLY MENU PLANNER TO HELP YOU WITH COMPLETING YOUR FINAL SHOPPING LIST.
Let's jump to the next step.
Notes:
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___________________________________________________________
(Continues…)
Excerpted from "Change Your Body, Mind and Life"
by .
Copyright © 2017 Daniela Gjurisic Lojkova.
Excerpted by permission of Balboa Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Preface, vii,
I Am Going To Tell You My Story, Why I Became A Wellness Coach, ix,
Introduction, xiii,
Before We Begin, I Must Warn You, 1,
Clarifying The "Aging Process", 3,
Training Of Body And Mind In 10 Steps, 5,
Step 1: The Balance, 7,
Step 2: The Personal Daily Journal, 9,
Step 3: Optimized And Balanced Nutrition, 13,
Step 4: Optimized And Balanced Exercise, 27,
Step 5: Optimized And Balanced Thoughts, 37,
Step 6: Calculate Your Optimum Body Weight, 47,
Step 7: Body Measurements, 51,
Step 8: Deadline By Which You Will Lose Weight, 55,
Step 9: Face Fear, 61,
Step 10: Say Yes and Do Your Very Best, 69,
Bonuses, 71,
Bonus 1: Summary of the Basic Rules of Training Body and Mind, 73,
Bonus 2: Summary Of The 3 Essential Pillars, 75,
Bonus 3: 4-Week Beginner's Workout Program, 79,
Bonus 4: The Core Workout, 83,
Bonus 5: Meal Tips, 85,
Bonus 6: Weekly Menu Planner, 87,
Bonus 7: Checklist (Step 1-4), 89,
Bonus 8: Checklist (Step 5-10), 91,
About the Author, 93,