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DETOX WORKOUT Monday WORKOUT Tuesday WORKOUT Wednesday WORKOUT Thursday REST DAY Friday WORKOUT Saturday CHALLENGE Sunday Pre-Workout *1/2 Banana *Apple *1/2 Banana *Pear REST DAY *1/2 banana *Apple Mixed Berry- *Scrambled eggs *1/2 cup rolled-oats Refreshing Berry-Peach Protein *Veggie Omelet (1 Oatmeal & Banana Breakfast Pomegranate (1 egg, 2 egg *1 tbp almond Smoothie Pancakes egg, 2 egg whites) Smoothie Smoothie whites) butter 1 serving protein pow- spinach, tomatoes, *1/4 cup old- 1.5 servings protein der, 1 ripe peach, 1/2 all veggies! fashioned, slow *Spices *Cinnamon (substitute milk for powder, 1 cup frozen cup frozen strawberries, cooked oats, 1/2 *1/4 cup berries *1/4 chopped apple almond milk) mixed berries, 1/4 3/4cup unsweetened banana, 1/2 cup cup POM juice, 1.5 almond milk unsweetened al- tbsp almond butter, 1 tbsp chia seeds mond milk, 1 tbsp 1/4 cup water, 1/4 almond butter, cin- 1/2 cup ice cup ice. namon, 1 serving protein Snack *1 Hard-Boiled Egg *Apple *1/2 cup berries *1/2 tomato sliced *1 cup sliced Green Smoothie *1/4 cup raw nuts Green Smoothie *1/2 chicken breast Green Smoothie *1 tbsp olive oil veggies *spices Southwest Tuna Salad: *1 Chopped Chicken 12 large broiled shrimp Keep it Tight® *Tuna Salad *1 Grilled Chicken Lunch Quinoa Salad ® 4 oz canned tuna, Breast brushed with Tilapia *Half-Can Tuna Breast & 3 cups salad greens, ½ cup *3 cups spinach 2 tsp EVOO *Serve with GREEN *1 finely chopped Stuffed Red Pepper chickpeas, 5 *1 /4 cup each: 1 cup broccoli sautéed SALAD celery stalk, 1 stalk chopped baby car- chopped peppers, in 1 tsp EVOO and carrot, 1/ red pep- rots, sliced cucumbers, 1 tsp diced clove garlic per. 1 tbs. Olive oil 10 grape tomatoes; 1/2 cup chopped tomatoes. Serve over mixed 1/2 cup brown rice blackberries *1 tbsp olive oil & greens. 2 slices cu- squeezed lemon cumber. *2 tbsp Hummus *3 slices nitrate-free *2 Brown Rice Cake Snack Green Smoothie *1-2 cups mixed Green Smoothie turkey Green Smoothie *1.5 tbsp Almond Green Smoothie veggies. *6 baby tomatos Butter *4oz-6oz Wild *1 cup spaghetti *4oz-6oz Lean Beef *Roasted Chicken Breast White Bean Chili ® *1 Chicken Breast Chili-Chicken Dinner Salmon squash, serve with *1/4 cup brown rice & *8 stems Asparagus Kebobs ® 3/4 cup home- Cauliflower Mash *1/4 cup brown rice *2 cups cooked spin- *1/2 cup sweet po- Spinach & made tomato/lean *1 cup broccoli/ ach tatoes Veggie Salad ground cauliflower turkey sauce. Post-Workout *Protein Shake with *Banana and 1 tbsp *2 brown rice cakes *Protein Shake with REST DAY *Apple *Protein Shake with Water Almond Butter *1.5 tbsp AB Water *1 tbsp Almond Water butter Welcome to your official DETOX. We highly recommend that you detox for 2 weeks. This is the only phase of your en- tire program where we ask you to follow our program 100%. You will also be required to journal EVERYTHING during this phase from the foods that you eat to your energy levels throughout the day. This will help us to understand any deficiencies in your body, and allow us to plan a proper course of action for your unique goals. There is zero calorie restrictions during this time, however we have laid out a sample meal plan for you to follow. The plan was designed for women, so men are asked to double their portion sizes. It is very important that you take the time to enjoy your food, and STOP when you are full. As this diet is very rich in green vegetables/minerals/anti- oxidants you may experience a few symptoms that are part of the detoxing process. You may experience headaches, fatigue, moodiness and other unpleasant symptoms. Please journal during this process and write exactly how your body is feeling. Please also be aware of your moods, you may feel angry, sad, depressed, ex- cited, anxious, happy, joyous or any combination of any of those things through-out your day. As your fat cells hold “toxins” in your body, you fat cells also hold emotions. It is important that you express these through your journaling. It is also important that you invest in high-quality supplementation for this challenge as well as for life. You re-map your brain to think of food as FUEL, and not to associate it with family, friends, triumphs or upsets. It is important that you eat local and organic as much as possible. I know this may seem like the more expensive way to live, but you will save hundreds of dollars down the road if you commit to feeding your body all the proper nutrients, minerals, fatty- acids, amino acids and love that it truly needs. The cheap multi-vitamin you can buy at the grocery store doesn’t tell you it has toxic amounts of certain minerals and actually does more damage for your body than good. It also wont tell you Centrum one a day has sawdust as a filler, and that a one-a-day dosage is good only for the 4 hour period it is in your body before you excrete the excess amounts in your urine. You will literally be pissing your money away. I am not in the business of “selling supplements”. I actually don’t want to sell anybody anything. Especially stuff, you don’t need. The only supplements I provide at the studio is supplements I take, and that I truly believe everyone should be consuming, not only to promote weight loss, but to live a long and healthy life. As our farm-land is over processed due to mass-farming, we can no longer get our required vitamins , minerals, and nu- trients from food alone. This is why scientists and the food industry is working to create Genetically Modified Food. This food is tested on animals (not humans), once it is deemed “safe” it is released and is tested on us. The factory- farming of cows/chickens/etc pumps these animals full of steroids, antibiotics and many other un-known substances. This is “food” you are ingesting, feeding your children, and your family all in the event of saving money. If you try to combat this by taking a low-quality multi-vitamin you are NOT reaping the rewards of eating clean & proper supple- mentation. Pair this with inactivity and your body is now a walking toxic-mill. The next two weeks is going to be focused on combatting this toxicity. High-Quality Food, High-Quality- Supplementation, and High-Quality Exercise. It is also important that you take this next two week to detox your living space (is there clutter, disorganization, chaos?), your kitchen (is there artificial sweeteners, pre-packaged food, food containing hydrogenated oils?), your social life (is there a saboteur, debby-downer, alcoholic?). You need complete balance in your life in all areas for long-term success. I am going to leave you with some homework videos for you to watch: This is NOT optional. 23 1/2 hours Got Milk? Food Matters What the Bleep-Addiction The Rules: Eat lean protein, low-glycemic carbs and healthy fats at each meal and snack. Following this rule will help to keep your blood sugar and insulin levels stable. This means you will never eat a fruit/carb alone (unless it is a pre- workout snack, followed after the workout by a balanced meal). To maintain stable blood sugar and hormones we must balance our protein with carbs and fats at every meal and snack. Taking in a steady supply of protein throughout the day is important because we can’t hang onto it for later use the way we can store sugar and fat. Avoid having a starch at breakfast most days of the week. If you stick to a high-protein moderate starch meal, you will enjoy better appetite control and avoid that mid-afternoon slump. This means NO breads, cereals, bagels dur- ing the entire duration of the program, (and you should try to avoid them after as well). A low GI oatmeal or cereal is okay, but avoid white and children's cereal at all costs...for you and your children! Include olive oil (extra virgin, cold pressed), nuts, why protein isolate and an apple in your diet each day. Eat fresh, locally grown organic produce and chose organic or wild sources of meat, fish , eggs and dairy, which are free of hormone-disrupting additives, and pesticides whenever you can. For better appetite control, try having soup of salad at the beginning of you meal. Besides giving you a serving of veggies, these high-water dishes stretch you stomach and help you to feel full Drink as much water as possible during the day between meals. (Detox water!). Women want 2-4 liters and men want to aim for 4-5 liters per day. Eat recommended serving sizes and avoid overeating at any one particular meal, otherwise you will create stress on your metabolism. Aim to eat every 3-4 hours. Remember that the thermic effect of food can increase your metabolic rate from 5-15 precent after a meal, and the more small meals you eat per day, the faster your metabolism will be. Find the best combination of meals and snacks for you, depeding on your work, and workout schedule. But do not miss any one meal! The Rules: Enjoy your meals at the same time every day. Peo- ple who eat at the same times daily have lower blood sugar and insulin levels, which fosters better hormonal balance for fat loss Eat within 1 hour of rising and never within the 3 hour period before bedtime. Waiting too long to eat raises your cortisol and slows your metabolic rate, which eating too close to bedtime raises your body temperature and interferes with the natural fat- burning effects of sleep. Please avoid alcohol during the 10 week period of your program. Alcohol consumption, distrupts the hormones involved in digestion and appetite control, plus alcohol is essentially a toxic sugar. If you decide to cheat with this avoid any other startch with your meal otherwise you will be eating too many carbs and store fat rapidly. Always eat something within 45 mins (I say 20) of finishing your workout. This mean or snack should not contain much fat and should be higher in carbohydrates and protein. This combination will maximize the release of growth hormone and stimulate muscle repair and building. Never do weight training on an empty stomach. You need adequate food to ensure you have enough energy to get through a safe and effective workout. You may complete your cardio training before eating, if your session is 30 minutes or less. Many of these Rules can be found in the LIFESTYLES E-BOOK. If you see a repeat it is obviously very important and we’ve repeated it for a reason! :) Sample Food/Supplement/Activity Journal Breakfast (7:30AM): Supplements: Sleep: 8 Hours -1/4 cup steel-cut oats -Omega (3 total at B,L, D) Energy Levels: Feeling Energized! Had -1/4 cup unsweetened almond milk -CLA (4 total at B, L, D) a great workout this AM with Andrea! -1/2 scoop protein -Multi-Vitamin (3 total at B, L, D) Feeling ready for the day! -pinch of cinnamon -Cal-Mag (2 total at bed-time) Notes: Ask about supplements/ nutri- tion for headaches/ migraine. Request -1 tsp ground flax -Greens+ (taken as meal) a coaching on "Emotional Eating". Snack #1 (10:30AM): -Protein in shake Activity Log: -Greens+ Shake Water: O O O O O O O O O O *6:00AM Boot-Camp (Upper-Body) -10 Almonds Back/Biceps Lunch (1:30PM): Review with YOUR trainer if *12:00PM Power-Flow Yoga -Green salad (recipe in Meal Plans) *7:30PM Walk with family after dinner -1 chicken breast there is anything they want (45 mins) -Herbal tea you specifically to include in My Goals: (Revised WEEKLY) Snack #2 (4:30PM:) Starting Weight: 180 your journals. Journaling is -Reeces Peices protein shake Current Weight: 162 -1 scoop chocolate not an optional portion of this Weight Lost:18lbs -1 cup unsweetened almond milk transformation. Goal Weight: 140 -1 tbsp natural peanut butter Distance from Goal: 22lbs Dinner (6:00PM) Always write before you bite, Estimated Dealine (1-2lbs/week): 11 -4oz grilled salmon -22 weeks pre-plan your week, and your -1/2 cup organic brown rice May 30th -8 steamed asparagas day. My Fitness Goal: -8 steamed broccoli Run 5KMS without stopping in under Trainers will review weekly. 35 minutes. -1 tsp olive oil DO NOT MISS A DAY! Current Time to complete: 44 pH Testing Strips Check your Body PH. Acidity in the whole body (outside the stomach) is a major cause of hormo- nal imbalance. Hormones function best at neutral to slightly alkaline pH. Test your body fluids (saliva or urine) using litmus paper strips purchased from your local health-food store. To use these strips first thing in the morning or 1 hour before a meal or 2 hours after eating. Before brushing your teeth, fill your mouth with saliva and swallow; repeat; then spit directly on the pH test strip. This three-step process will ensure a clean saliva sample. Keep a Record Measure your saliva in the same manner again later in the day, at least 2 hours after eating. Match your strip to the associated colour on the package of pH papers to determine your body pH. Ideally, your pH strip matched Week 1– Measure your pH two with 7.2-7.4 on the package (usually a dark green or bluish, depending on times/day and keep a record in the brand of a pH papers.) your food journal. Week 2– Measure your pH once/ day and keep a record in your food journal. Week 3 –Week 10 –Measure your pH twice/week and keep a record in your food journal. Detox Water The juice of one-half or one whole fresh organic lemon 1-inch piece of fresh ginger, sliced Pinch of Cayenne Pepper 1 litre of reverse-osmosis water The spices in the mixture increase metabolism, lower insulin, suppoer digestion and improve liver function. Capsaicin, which is the active in- gredient in cayenne, may boost sympathetic nervous system activity in a way that dampens hunger and caloric intake later in the day. Related re- search found that capsiate, a compound found in sweet peppers, hinder fat storage, boots weight loss and increases metabolism. Remember, unwanted FAT leaves the body through the During Detox you need to excretion of urine (and sweating). In order for this drink 2L of this Detox Water to happen you NEED to DRINK 2-4Litres of water per day for best results. PER DAY. The Ultimate Super Food™ VegeGreens is a comprehensive combination of over 60 land, sea and cruciferous veg- etables, as well as super green foods, EFAs, pre and probiotics, enzymes and herbal ex- tracts. With 9 distinctive blends of green foods and plant extracts, VegeGreens sup- plies an extraordinary spectrum of nutrients ranging from the rare trace minerals found in sea vegetables to the health-enhancing compounds exclusive to cruciferous vegetables. Each small scoop provides the nutrient equivalent of 6 to 8 servings of fresh vegetables. Features: Benefits: A combination of over 60 ingredients Restores a healthy pH Land, sea and cruciferous vegetables Supports liver function Super green foods, EFAs, pre and probiotics, enzymes Detoxifies the body and herbal extracts Cleanses the colon Nutrient equivalent of 6 to 8 servings of fresh vegeta- Increases energy and renews mental clarity bles Stimulates and enhances brain function Naturally flavoured and sweetened Strengthens immune system Professionally formulated and energetically tested Supports cardiovascular health Balances blood sugar Boosts metabolism Improves digestive function Promotes clear, healthy skin Acts as an anti-inflammatory Helps to relieve allergies Tastes great! Age, Gender and Activity Specific Multi-Vitamins Age Specific – Our needs change as we age. For example, maintaining our bone mass and balancing our hormones become higher priorities and require the correct nutritional support. Gender Specific – Men and women are physiologically different. As a result, so are the nutrients we require. The Progressive Adult Men's & Women's formulas take these differences into account. Specific ratios of vitamins, minerals and herbal extracts are incorporated into each formula to meet your unique requirements. Activity Specific – If you exercise often your body needs additional nutrients. Increased energy production, greater free radical defense, elec- trolyte replacement and the maintenance of muscle tone all elevate your nutritional demands. The Progressive “Active” formulas contain higher potencies of the key nutrients responsible for supporting a more active lifestyle. Divided Dose Our bodies aren’t designed to accept nutrients in one large dose once a day. By eating smaller, more frequent meals your body will absorb more nutrients from your food. The same principle applies to vitamins and minerals, which often have a short life span in your system and need to be replenished throughout the day. This reduces the benefit of a “one-a-day” formula. Progressive MultiVitamins are designed to provide a constant supply of nutrients and deliver the right potency at the right time. Vegetable Capsules Many experts feel that capsules, when compared with traditional hard tablets, offer far greater and more thorough absorption of the nutri- ents they contain. For this reason, Progressive MultiVitamins are packaged in easy-to-digest, easy-to-swallow capsules. In addition, only pure vegetable-based capsules are used, eliminating concerns over the impurities and potential contaminants associated with beef-and pork- based gelatin capsules. Isolate and Botanical Ingredients Isolated nutrients provide the high potency of vitamins and minerals you need in the smallest possible capsule. Botanical compounds add the holistic benefit of the complete plant. The botanical ingredients in our MultiVitamins have also been chosen for their gender-and life- style-specific benefits. Multi-Vitamins Progressive MultiVitamins for Active Men/Women is designed for women on the go. Whether you exercise, work long hours, raise a family or any combination of the above, your body needs the support of an Active MultiVitamin formula. Features: Features: 90% of Canadians are defi- cient in at least one vital nu- Glutamine, ALA & Co Q10 Grape Seed, ALA & Co Q10 Green Food Concentrates Green Food Concentrates trient/mineral. Such defi- Tribulus & Malic Acid Mineral Citrates ciencies can cause your body Extra B Vitamins Extra B Vitamins Plant Enzymes Plant Enzymes to become acidic, hindering fat-loss. Deficiencies are also Benefits: Benefits: a leading cause of CRAVINGS. Combats stress and fatigue On the next page you will see Combats stress and fatigue Increases energy and stamina Increases energy and stamina Replaces lost electrolytes some common symptoms of Replaces lost electrolytes Provides additional antioxidant support our body and the causes be- Provides additional antioxidant support Accelerates recovery following exercise hind them. A high quality Accelerates recovery following exercise Protects your heart Protects your heart Supports healthy thyroid function multi-vitamin can not only Supports healthy thyroid function Strengthens immune function help you shed fat but keep Strengthens immune function Helps with red blood cell formation you healthy from the inside Helps with red blood cell formation Promotes clear, healthy skin out. Vitamin Deficiencies The following can be pointers to deficiencies, but they do not apply in all cases. HANDS cold hands - magnesium deficiency, hypothyroidism, chronic fatigue with low cardiac output NAILS white spots - mineral deficiency but often low zinc ridges - zinc deficiency soft or brittle nails - magnesium deficiency bitten nails - general mineral deficiency SKIN stretch marks - zinc deficiency follicular hyperkeratosis - vitamin A deficiency spontaneous bleeds - vitamins C or K or platelet deficiency dry scaly skin with hair follicles plugged with coiled distorted hairs and a red halo - vitamin C deficiency yellow palms - excessive beta carotene intake pimply rough skin at the back of the upper arms "chicken skin" - essential fatty acid deficiency MOUTH pale fissured tongue - iron deficiency sore painful fissured tongue - vitamin B3 deficiency sore burning tongue and lips and peeling of lips - vitamin B2 deficiency swollen tongue with lateral teeth indentations - food intolerance painful sore tongue with a smooth appearance - folic acid deficiency cracked lips - vitamin B2 deficiency, thrush GUMS pyorrhoea - Co Q 10 deficiency bleeding gums - vitamin C deficiency gum disease - co Q 10, folica acid, vitamin C deficiency Vitamin Deficiencies SKIN OF FACE greasy red scaly skin of face and sides of nose - vitamin B2 deficiency seborrhoeic dermatitis around nose and an acne like forehead rash - vitamin B6 deficiency EYES cataracts - chromium deficiency or excess free radicals - see Antioxidants bags or dark rings under eyes - allergies or food intolerances blue eyes and blond hair are often found in hyperactive male children - zinc magnesium, B6 and essential fatty acids de- ficiencies blue eyes and premature grey hair - vitamin B12 deficiency - a feature of pernicious anaemia THROAT thyroid swelling - iodine deficiency, hypothyroidism HEART any problem with the heart, including irregular beat, high blood pressure, cardiomegaly - magnesium and Co Q 10 defi- ciencies and sensitivity to caffeine. See Ischaemic Heart Disease - what really causes it? LEGS tender calf muscles - magnesium deficiency brisk knee reflexes - magnesium deficiency The following problems can suggest particular deficiencies or allergies: Nasal polyps - salicylate sensitivity Catarrh, sinusitis, history of removal of tonsils or adenoids - milk intolerance Poor healing - zinc deficiency Can't remember dreams - vitamin B6 deficiency Sugar craving, blood sugar swings, low blood sugar - chromium deficiency, carbohydrate intolerance and gut fermenta- tion syndrome Pre-menstrual syndrome - magnesium, zinc and essential fatty acid deficiencies Glandular fever - inadequate liver detoxification mechanisms Sensory symptoms - B12, B1, magnesium deficiencies Mental symptoms - any B vitamin deficiency! Allergies, toxic stress. Vitamin Deficiencies Cervical dysplasia - vitamin B6 and folic acid deficiency Arthritis - Boron and sulphur (MSM) deficiency Measles - vitamin A deficiency Persistent diarrhoea leading to fatigue - magnesium and potassium deficiencies Many diuretics cause magnesium and potassium deficiencies Muscle cramps - magnesium deficiency Shaking hands - magnesium and vitamin B1 deficiencies Hypertension - magnesium deficiency Dysphagia - magnesium deficiency Sensitivity to light - magnesium deficiency Osteoporosis - don't forget to think about magnesium High blood pressure in pregnancy - magnesium deficiency Hair loss - thyroid, iron stores (must measure serum ferritin), biotin, zinc and essential fatty acid deficiencies Frequent colds - zinc and vitamin C deficiencies Infertility, miscarriages and premature labour - zinc deficiency Poor sense of smell and taste - zinc deficiency Poor vision or night blindness - zinc and vitamin A deficiencies Dry eyes - vitamin A deficiency The contraceptive pill and HRT can cause an increase in copper levels and zinc, magnesium and vitamin B6 deficiencies Blocked nose with red wine - molybdenum deficiency Any cancer or family history of cancer - selenium deficiency Mercury amalgams in teeth - selenium and glutathione deficiencies Cardiomyopathies (Keshan Disease) - selenium deficiency Heart attacks - vitamin E deficiency (Shute brothers) Hair loss, dandruff, eczema, excessive ear wax production, poor wound healing, excessive thirst (especially in hyperac- tive children), pre-menstrual symptoms of any sort- essential fatty acid deficiency Carpal tunnel syndrome - vitamin B6 deficiency Vegans - vitamin B12, zinc and Fe deficiencies Gastrectomy - vitamin B12 and hydrochloric acid deficiencies Diabetic peripheral neuropathy - vitamin B12 deficiency Elderly - low everything, especially vitamin Bs and HCI deficiencies Persistent infections vitamin C and zinc deficiencies O Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and M performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry E skin, heart problems, mood swings or depression, and poor circulation. It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty G acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. It is important to ensure you an getting a proper supplementation of 3-6-9 for best benefits. A Features: 3 Complementary fish oils Cold water and wild caught Molecularly distilled Unique family of support nutrients 100% all natural ingredients A clean, pleasant taste Benefits: Supports cardiovascular health Improves focus, concentration and mental acuity Assists with healthy mood balance Strengthens immune function For BEST RESULTS...Omega supplementation is to be May reduce occurrence of asthma and allergies taken for the entire period of your DETOX, 10 week Reduces inflammation Promotes healthy skin and hair program and your life. High cholesterol People who follow a Mediterranean style diet tend to have higher HDL or “good” cholesterol levels, which help promote heart health. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Several studies have shown that fish oil supplements reduce triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ANA, which converts to omega-3s in the body) have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels. High blood pressure Several clinical studies suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension. An analysis of 17 clinical studies using fish oil supplements found that taking 3 or more grams of fish oil daily may reduce blood pressure in people with untreated hypertension. Doses this high, however, should only be taken under the direction of a phy- sician. Heart disease The role of omega-3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart dis- ease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid, the 2 omega-3 fatty acids found in fish oil) help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries. Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures. Diabetes People with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower tri- glycerides and apoproteins (markers of diabetes), and raise HDL, so eating foods or taking fish oil supplements may help peo- ple with diabetes. Another type of omega-3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can' t efficiently convert ANA to a form of omega-3 fatty acids that the body can use. Al- so, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil, so talk to your doctor to see if fish oil is right for you. Rheumatoid arthritis Most clinical studies examining omega-3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. A number of small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. One study suggests that people with RA who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs (NSAIDs). However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs. Laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may help people with osteoarthritis, although more study is needed. New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and im- prove walking pace in a small group of people with osteoarthritis. For some people, symptoms got worse before they im- proved. An analysis of 17 randomized, controlled clinical trials looked at the pain relieving effects of omega-3 fatty acid supplements in people with RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids, along with conventional therapies such as NSAIDs, may help relieve joint pain asso- ciated with these conditions. Systemic lupus erythematosus (SLE) Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition character- ized by fatigue and joint pain. However, 2 small studies found fish oil had no effect on lupus nephritis (kidney disease caused by lupus, a frequent complication of the disease). Osteoporosis Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who don' t get enough of some essen- tial fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density. Depression Studies have found mixed results as to whether taking omega-3 fatty acids can help depression symptoms. Several studies have found that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. Other studies show that omega-3 fatty acid intake helps protect against postpartom depression, among other benefits. However, other studies have found no benefit. Studies are also mixed on whether omega-3 fatty acids alone have any effect on depression. Depression is a serious illness and you should not try to treat it on your own. See a doctor for help. Bipolar disorder In a clinical study of 30 people with bipolar disorder, those who took fish oil in addition to standard prescription treatments for bipolar disorder for 4 months experienced fewer mood swings and relapse than those who received placebo. But another 4 month long clinical study treating people with bipolar depression and rapid cycling bipolar disorder did not find that EPA helped reduce symptoms. Schizophrenia Preliminary clinical evidence suggests that people with schizophrenia may have an improvement in symptoms when given omega-3 fatty acids. However, a recent well designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. Attention deficit/hyperactivity disorder (ADHD) Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids had more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. However, studies examining whether omega-3 fatty acids help improve symptoms of ADHD have found mixed results. A few studies have found that omega-3 fatty acids helped improve behavioral symptoms, but most were not well designed. One study that looked at DHA in addition to stimulant therapy (standard therapy for ADHD) found no effect. More research is needed, but eating foods that are high in omega-3 fatty acids is a reasonable approach for someone with ADHD. Cognitive decline A number of studies show that reduced intake of omega-3 fatty acids is associated with increased risk of age related cogni- tive decline or dementia, including Alzheimer's disease. Scientists believe the omega-3 fatty acid DHA is protective against Alzheimer's disease and dementia. Skin disorders In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements. However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who took EPA with their prescription medica- tions did better than those treated with the medications alone. However, a larger study of people with psoriasis found no benefit from fish oil. Inflammatory bowel disease (IBD) Results are mixed as to whether omega-3 fatty acids can help reduce symptoms of Crohn' s disease and ulcerative colitis, the 2 types of IBD. Some studies suggest that omega-3 fatty acids may help when added to medication, such as sulfasalazine (a standard medication for IBD). Others find no effect. More studies are needed. Fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea). Asthma Studies examining omega-3 fatty acids for asthma are mixed. In one small, well designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months reduced their symptoms compared to children who took placebo. However, most studies have shown no effect. Menstrual pain In one study of 42 women, they had less menstrual pain when they took fish oil supplements than when they took placebo. Coloncancer Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high fat diet, but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Ani- mal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer. Preliminary stud- ies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements. Breast cancer Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to devel- op breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer. Prostate cancer Population based studies of groups of men suggest that a low fat diet including omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Conjugated Linoleic Acid Allmax CLA (conjugated linoleic acid) is a naturally occurring fatty acid found in meat, cheese and dairy products. Supplementing with CLA has been shown in studies to help reduce body fat by inhibiting the activity of the enzyme lipoprotein lipase (LPL). This enzyme transfers fats from the bloodstream to the fat cells. As a result of the de- creased enzyme activity the transport of fat into fat cells is blocked. At the same time CLA also stimulates the breakdown of stored body fat (lipolysis). CLA has been the subject of a variety of research in the past several years, and findings also suggest that some of the other benefits of CLA include the following: Increases metabolic rate -- This would obviously be a positive benefit for thyroid patients, as hypothyroidism -- even when treated -- can reduce the metabolic rate in some people. Decreases abdominal fat -- Adrenal imbalances and hormonal shifts that are common in many people cause rapid accumulation of abdominal fat, so this benefit could be quite helpful to those who store fat in the abdomen. Enhances muscle growth -- Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management. Lowers cholesterol and triglycerides -- This speaks for itself! The lower these numbers are the better your in- ternal health! Lowers insulin resistance -- Insulin resistance is a risk for some many obese and overweight people and lower- ing it can also help prevent adult-onset diabetes and make it easier to control weight. Reduces food-induced allergic reactions -- Since food allergies can be at play when weight loss becomes diffi- cult, this can be of help to everyone. Many intolerances in the body harder to recognize. Enhances immune system -- enhancing the immune system's ability to function properly is a positive benefit. Taking CLA will help with weight loss, keep in mind that it's not a magic pill, and you will need to start a pro- gram of diet and exercise in order to successfully lose weight and keep it off. A proper dose of CLA is 3.4 g, or 3400 mg, per day -- you would need to take 4 of these capsules a day, with meals. For the duration of your DETOX, 10 week program & LIFE! Protein During your 10-week challenge your protein levels are increased. Protein does won- derful things for your metabolism and your hormones including the following: The very act of eating stimulates your metabolism, but especially when you con- sume protein. Known as the Thermic Effect of Food (TEF), this is the amount of calories that it takes your body to digest, absorb, transport, and metabolize your food. It makes up approximately 5-15 precent of your total calorie expenditure. Proteins tend to increase TEF at a rate double that of carbs and almost triple that of fats, which is one reason I advocate having an adequate amount of protein at each meal. Eating protein also helps to support muscle growth and repair, especially after your Cross-Train Fitness workouts and challenges. Higher protein intake keeps your blood sugar balanced and your insulin levels low—a metabolic must for appetite control and fat loss. The recipes and meal plans we provide are higher in protein to make up for the reduced selection of carbohydrates. Consume a high- Protein in a necessary building block for many hormones, including serotonin, melatonin, growth hormone, thyroid hormone and dopamine. If we fail to get quality protein shake enough protein in our diet, we can experience mood disorders, memory loss, in- with water within 20 creased appetite and cravings, decreased metabolism, sleep disruption, muscle minutes of a loss and weight gain. It may also help you to maintain bone density. Protein packs a hormonal punch because it stimulates the activity of many of our strength/bootcamp- fat-burning and appetite-controlling hormones when we consume it in the right camp workout. amounts. A higher-protein diet helps to shed stubborn belly fat.
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