Flt 7 Keys To Good Health Edited Without Pg#


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7 Keys to Good Health

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Flt 7 Keys To Good Health Edited Without Pg#

  1. 1. Seven Keys to keeping your Energy up, your Weight down and maintaining Good Health Dr Richard Guerreso R.Ph., DC 2014 Lawrenceville Suwanee Rd Suwanee Ga 30024 770-995-6789 [email_address] www.ComprehensiveWellnessCenter.com
  2. 2. Don’t Diet: Make Good Choices a Habit <ul><li>People diet; then regain the weight </li></ul><ul><ul><li>95% of dieters regain their lost weight and more within 1 to 5 years* </li></ul></ul><ul><ul><li>40%-50% of American women are trying to lose weight at any point in time </li></ul></ul><ul><li>*National Eating Disorders Association </li></ul>
  3. 3. #1 Eat Breakfast <ul><li>Include protein, low GI foods </li></ul><ul><li>Avoid high GI breakfast cereals (no refined carbohydrates)‏ </li></ul><ul><li>Use research-based UltraMeal® to keep up your energy and support healthy body composition </li></ul><ul><ul><li>Advanced low GI nutrition </li></ul></ul><ul><ul><li>With essential vitamins & minerals </li></ul></ul><ul><ul><li>Non-dairy, gluten & wheat free, no artificial ingredients </li></ul></ul>
  4. 4. #2 Frequent Meals <ul><li>Plan 3 small meals & 2-3 snacks per day </li></ul><ul><ul><li>to stabilize blood sugar and insulin levels </li></ul></ul><ul><li>Focus on low GI foods from your list ‏ </li></ul><ul><ul><li>To ensure optimal balance </li></ul></ul><ul><li>Eat healthy proteins and fats </li></ul><ul><li>UltraMeal bars for your snack options </li></ul>
  5. 5. #3 Eat low GI Foods; low GL Meals <ul><li>Eat foods listed in the FLT Guidebook (low GI foods)‏ </li></ul><ul><ul><li>Eat a variety of foods from each category </li></ul></ul><ul><ul><li>The right carbohydrates </li></ul></ul><ul><ul><li>Healthy proteins </li></ul></ul><ul><ul><li>The right fats </li></ul></ul><ul><li>Foods to avoid (high GI food list)‏ </li></ul><ul><li>Portion size and it’s relationship to Glycemic Load </li></ul>
  6. 6. Top 10 Low & High GI Foods Candy - Cookies Juices with added sugar White potatoes Chips (corn and potato)‏ Sugar Most breakfast cereals Sweetened soda Sweet snacks White bread and bagels (processed flour)‏ Apples Berries and cherries Barley Grapefruit Legumes (lentils, beans, peanuts)‏ Nuts (almonds, walnuts, soy nuts)‏ Oatmeal (unsweetened)‏ Green peas Tomatoes Unsweetened plain yogurt Top 10 High GI Foods These foods can produce harmfully high blood sugar levels and a high insulin response: Top 10 Low GI Foods These foods support normal blood sugar levels and an optimal insulin response
  7. 7. #4 Drink Water <ul><li>No soft drinks </li></ul><ul><li>No artificial sweeteners </li></ul><ul><ul><li>alter perception of sweetness and cause cravings for sweets </li></ul></ul><ul><ul><li>aspartame has been shown to be carcinogenic in rat experiments ( Environ Health Perspect. 2006 March; 114(3): A176 ) . </li></ul></ul><ul><li>Tips to increase water intake (2.8)‏ </li></ul><ul><ul><li>Keep a daily diary & add a glass per day every 2 days to get to ½ your body weight in ounces daily </li></ul></ul><ul><ul><li>Keep a 64 oz. bottle with you & finish it in a day </li></ul></ul>
  8. 8. #5 Take your Supplements <ul><li>Everybody needs a quality multivitamin </li></ul><ul><li>If you take UltraMeal you don’t need another multi-vitamin/mineral; it’s in there </li></ul><ul><li>Discuss your specific nutrient needs with your healthcare practitioner </li></ul>
  9. 9. #6 Move <ul><li>Use it or lose it </li></ul><ul><li>Brisk walking 30 minutes per day is enough for most people </li></ul><ul><li>Find a way to make it a habit </li></ul>
  10. 10. #7 Don’t Stress <ul><li>Do what you can to make stress less stressful </li></ul><ul><ul><li>Breathing, meditation, etc. </li></ul></ul><ul><li>Focus on the important things in life </li></ul><ul><li>Helpful reading: “Don’t Sweat the Small Stuff” (and it’s all small stuff) A series of books by Dr. Richard Carlson, a stress management consultant, on various aspects of life </li></ul><ul><li>Optional: Stress Relief through Guided Imagery CD </li></ul>
  11. 11. It’s Easier Than It Looks <ul><li>Explain how good you feel when you follow these keys </li></ul><ul><li>Plan ahead </li></ul><ul><ul><li>Don’t wait till 8:00 am to think about what to eat </li></ul></ul><ul><ul><li>Have snacks prepared </li></ul></ul><ul><ul><li>Have UltraMeal bars on hand </li></ul></ul><ul><ul><li>Have UltraMeal at home for a quick, healthy, low-GI breakfast </li></ul></ul>
  12. 12. Just Do It! <ul><li>Don’t wait another year and then say, “I wish… </li></ul><ul><li>It’s easier now than it will ever be later </li></ul><ul><li>Take control of your health Today or it may take control of you and limit your full potential! </li></ul>