This document provides tips for increasing energy through diet and lifestyle changes. It recommends fueling the body with nutrient-dense whole foods like quinoa, eggs, and Eziekel bread instead of processed foods. Specific foods to avoid that sap energy are listed, like sugar-laden cereals and drinks. The document also stresses the importance of getting adequate sleep, staying hydrated, managing stress, meal planning, and supplementing with herbal remedies to support healing and boost immunity. Overall, the document promotes a naturopathic approach of making lifestyle the priority for holistic health and sustainable energy levels.

1. 7 Steps to Blast Your
Energy

2. “All the methods of a Naturopath are natural
methods, the agents of life such as food, air,
sun, exercise, relaxation, sleep and the use
of herbs”
Naturopaths do not treat, diagnose or cure.
Naturopaths educate and empower.
Educate you to Balance your body.

4. Americans
Live to
eat!

5. We SHOULD be
eating to LIVE!
• Repair Damaged Tissue
• Fuel (Premium) Your Body
• Proper Immune Function
• Digestion, Assimilation &
Elimination

6. Our Children Are Unhealthy Too
• 1 in 3 children will get cancer in their lifetime
• 1 in 2 born today will develop heart disease
• 20 million U.S. children are obese
• By age 12, 70% of all American children
have developed the beginning stages of
hardening of the arteries.

7. Can you Relate to Any of These Health Issues?
Problem Conventional Healing Solutions
Solution
Allergies/Asthma Meds Food
Sinus, Flu, Bronchitis Meds Food
IBS, Digestive Issues Meds Food
Hormonal Imbalance Meds FSA and Food/Herbs
Excess Weight Meds FSA and Food
High Cholesterol Meds FSA and Food/Herbs
Depression Meds FSA and Food/Herbs

8.  Sugar-free foods  Excess animal
 Diet/Low fat foods protein
 Diet Sof t Drinks  White bread, pasta,
rice
 Weight-loss drinks &
bars  Fiber bars, cereals
 High-sugar/Energy  Overeating/obsessio
drinks n with food
 Ar tificial sweeteners  Weight-loss pills,
Nutrasweet™/aspar tam potions, creams
e
Splenda™/sucralose

9. Is this food?
•
White boneless chicken, water, food starch-modified, salt, chicken flavor
(autolyzed yeast extract, salt, wheat starch, natural flavoring (botanical
source), safflower oil, dextrose, citric acid, rosemary), sodium phosphates,
seasoning (canola oil, mono- and diglycerides, natural extractives of
rosemary). Battered and breaded with: water, enriched flour (bleached
wheat flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic
acid), yellow corn flour, food starch-modified, salt, leavening (baking soda,
sodium acid pyrophosphate, sodium aluminum phosphate, monocalcium
phosphate, calcium lactate), spices, wheat starch, whey, corn starch.
Prepared in vegetable oil ((may contain one of the following: Canola oil,
corn oil, soybean oil, hydrogenated soybean oil, partially hydrogenated
soybean oil, partially hydrogenated corn oil with TBHQ and citric acid
added to preserve freshness), dimethylpolysiloxane added as an
antifoaming agent). CONTAINS: WHEAT AND MILK

10. Energy Zappers
 Coffee, orange juice, energy drinks, black tea
 Frozen pastries, breakfast meals or fast foods
 Processed boxed cereals
 High sugar or artificially sweetened yogurt
 Sugar- laden instant oatmeal
 Ready-to-drink, high sugar, preservative laden
weight-loss or energy drinks

11. Energy Blasters
 Water (distilled or purified)
 Quinoa (grain)
 Boiled or poached eggs with whole grain toast
 Oatmeal/Oat bran with nuts, seeds, Chia
and/or ground flax seed
 Organic Greek yogurt
 Plant-based protein drink (little or no
preservatives, non GMO soy)

12.  Rice
 Bread
 Flour
 Cereal
 Pasta
Whole Grain = first ingredient.
Enriched = stripped of nutrients and
replaced with synthetics.

13.  Rice
 Bread
 Flour
 Cereal
 Pasta
High addictive, genetically engineering
(GMO). Can create bloating, gas,
heaviness, allergies, etc.
 Sprouted Breads digest easier (Eziekel Bread)

14.  Downsize your dinner plate
 Use measuring cups not serving spoons
 More Veggies than Meat (3 oz), Make ½ of
Your Plate
 ½ c = serving veggies
 Increase your salad size. 2 c greens = serving
 Almonds/Nuts = ¼ c nuts/seeds = serving
 Oats, Rice, Quinoa – 1 cup too much?
Eat until SATISFIED, not until FULL

15.  Animal Protein
 Hard to digest
 Slow transit time, body works harder
 Acidic
 Calcification > painful aging
 Lacking antioxidants
 Lacking fiber
Incorporate a Meatless Monday! Make dinner a salad
with a Beans/Rice dish.
People who live the longest eat LESS meat.

16. Provides feeling of fullness, detox, colon
rollin)
High or Good source = 5 g/ser ving
Goal: 25+g/day
 Fresh fruits: currants, dates, apricots, raisins,
berries, figs
 Fresh Vegetables: peas, sweet potatoes,
artichokes
 Legumes: lentils, garbanzo beans, black beans

17. Fiber Energy Zappers
 Processed high fiber cereal (loaded with white
and/or chemical sugar)
 Fiber powders and Pills
Produced in Lab: maltodextrin and polydextrose
Isolated Fibers: inulin, soy hulls, oat and sorghum
fibers
Better options: pure psyllium

18.  Ask yourself, “Am I hungry or THIRSTY?”
 Body/brain is 75-85% water
 Types: Distilled, Reverse Osmosis, Alkaline
 Coffee, black tea, alcohol Dehydrate
 Raw Fruits/Veggies count
 Flush Toxins

19.  1% dehyration = thirst
 2% dehyration = fatigue & short-term memory
loss
 5% dehyration = decline in muscle strength
 10% = can mean serious health problems such
as delirium and blurred vision
 Water reduces the brains desire for excessive
amount of external energy sources!

20.  Sleep – body repairs and rebuilds
 10a-2p
 7-9 hours (listen to YOUR body)
 Avoid Electronic Insomnia
 Power Down hour – no TV, PC or Cell Phone
 Other Sleep Stealers:
 Pets/Children
 Alcohol
 Sleeping Pills

21.  Read ingredient label before Nutrition Facts
 Document everything you eat/drink
 Statistics prove people that track Food Intake
eat better and therefore lose more weight
 Time/Date/Amount
 How did the food/meal make you feel?
 Energetic, light, focused, happy, satisfied
 Bloated, lethargic, gassy, irritable, full

22.  Weekends are best for most
 Decide which 2 meals for week (Let spouse or kids
pick one) and what snacks will be
 Inventory ingredients and make List (10 min)
 Shop (60 minutes) from List
 Prepare/wash fruits veggies for week (30 min)
 Make meals (120 min)

23.  Quinoa
 Green Smoothie
 Juice Plus Complete Meal Replacement
 Farm fresh eggs with Greens
 Eziekel toast with coconut oil and
almond/sunflower seed butter

24.  Quinoa with pasta sauce
 Wild Fish over Salad Greens
 Roasted root veggies w/sauted greens
 Sweet potato lentil stew
 Anything Chef Christin cooks for me

25.  Private Coaching Wellness or Weight Loss
 Classes – Ultimate Wellness Series 4/19/12
 Retreat – Eat, PLAY and Love Your Body 10/13/12
 Labs: 24 Hour Urinalysis, Hair Tissue Analysis
 Juice Plus Whole Food concentrates, Tower Gardens
 Pure Herbs
 Therapy Grade Essential Oils
B-Renewed with Bonnie Schnautz
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