the Complete Urban Wellness

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the Complete Urban Wellness
Urban
Wellness
Bootcamp
with Ana Verzone, MS, FNP, CNM
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
1
™
Congratulations!
Hey there, Gorgeous!
Congratulations - it is a pleasure to welcome you to the Urban Wellness Bootcamp!
You just have embarked on quite the journey. You have made the important decision to make healthy
changes in your life on all levels. The information you receive in this packet is the foundation for this
month-long program. You will be setting your own goals – so this program is customized to YOUR
specific goals and needs. So please take the time to look this over and print it out if you can.
Remember: myself and others in the discussion group are here for you throughout the entire time. Your
success is important to me. It is why I am here!
My intention is that this program will powerfully change the course of your future. For that to happen,
you must also be with me 100%. Please use this program and all its resources - the discussion group,
handouts, activities, task assignments, etc - as it is an awesome toolkit available to you throughout the
duration of the program and beyond.
It will be uber-beneficial for you to be comfortable with sharing your thoughts and concerns. From
experience, when you feel yourself holding back, that is usually the time that you most need to vocalize
what is happening, ask questions, ask for support and step out. This is why community is so powerful!
You will always have someone on the same page willing to support you all the way.
Congratulations again on enrolling in this Bootcamp. You are in for an exciting and powerful time!
Love,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
2
What to expect
You will receive groovy daily emails that will bring to your inbox some or all of the below:
:: inspirational quotes
:: an activity/task/worksheet to focus on for the day
:: a journaling activity/idea(s)
:: health and wellness information that will either teach you something you don’t already know, or help
spark questions to go deeper into things you already know about. Post your questions on the forum!
Please share freely, compassionately, and openly on the Urban Wellness Club forum (following
the guidelines posted there;) This is a confidential and respectful place to ask questions, receive
support, share successes, and make us all laugh if you are so inclined ;)
There will be 2 group calls during the month - you’ll should have received an email with the dates
and times at the end of January. Please check your inbox for the details, or check on the forum as well.
You’ll be emailed a reminder at least the day before the calls. Block out the dates ahead of time so you
know you’ll be able to ask your questions - it’s worth it;) This is a great time for those of you wellversed in some of the concepts to ask more in-depth questions or tailor them more specifically to YOUR
bio-individuality.
If you can’t be there, the calls will be recorded. You can email in questions, but priority will be given to
those live on the call.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
3
All Rights Reserved
What to expect
This packet contains over 275 pages of information! Here are the specifics:
:: All the daily emails in one place in case you happen to be doing the Bootcamp and can’t always
access internet. Feel free to peruse them, but try to resist the temptation to do things or take it in all it
once. They are paced to give you small bits to integrate daily - which is easier for the mind to digest!
:: Shopping list and Online Resources Guide - feel free to use these if you need help with ideas for
whole foods and healthier options. However, don’t feel this is by any means a restrictive list of what you
can or can’t eat. It’s meant to be a tool to help you if you’re stuck on ideas.
:: Recipe ideas. This is delivered as a separate PDF file to allow for better formatting Admittedly, I didn’t try all these recipes, but other health coaches contributed to this list as well - and if
they submitted it, that means at least they liked it! So I think they’re at least worth a try;) Again,
remember that these are just ideas - feel free to experiment and use others’ suggestions for cleaner
eating as well. That’s part of the fun!
:: Pages for a food diary and journaling. Please note that this packet contains a LOT of pages. If you
decide to print it out, you should make sure you have lots of ink and paper. You can select which
pages you want to print before starting the printing process, and exclude the food journal
pages which are at the end, for example. Keeping this as a digital resource where everything is in
one place and only printing what you absolutely need is your best bet - and most environmentally
friendly too. If you have a nice journal you already use, you can feel free to use that, or maybe
purchase a nice journal that you dedicate specifically to the Bootcamp.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
4
What’s Next
•
You will receive a shopping list of healthy foods that you are encouraged to use to make
healthier choices - this is in this packet as well.
•
You will learn that everyone is different! I am not going to tell you what you have to eat. I
am going to teach you how to discern this yourself. You will eat what is best for your
body. So, don’t expect no-carb, low fat, raw, vegetarian. You are going to learn the secrets
the best health coaches know…bio-individuality!
•
You will learn more about super foods and how to select them.
•
You will find out which supplements you should have for you.
•
We are going to teach you about digestion and probiotics and enzymes. Your body will
thank us for it.
•
You are going to learn that you can lose weight by adding in healthy foods.
•
We will teach which foods you should never eat. You may be surprised.
•
We encourage cooking at home with delicious whole foods.
•
Find out the truth about “carbs”.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
5
What’s Next (cont’d)
•
Learn how to eat out.
•
Yes…you can travel and eat healthfully. I’ll will show you how!
•
There are healthy fats…and you will find out which ones.
•
What are Primary Foods, and how getting those straightened around can influence your
weight more than calorie counting and deprivation.
•
Beauty tips that can’t be found at the cosmetic counter.
•
...and more!
Note that you will have a couple of “days off” each week, and you may not receive
an email on Day 7 of each week. This break is not to go splurge and make your body
whacky - rather, it is a pause to help you integrate and implement what you’ve been learning
for the week. If that happens to include a splurge, so be it! This Bootcamp is for learning
what YOUR body needs and wants - it is not intended to be a cleanse or detox. We’ve got
those scheduled later in the year;) Use this to build a foundation for your year to come.
Also, if you are relatively well-versed in the concepts we are discussing, use the
forum and Q&A calls to get deeper into the topics.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
6
Urban Wellness
Bootcamp
S
:: Shopping Ideas: Restock Your Kitchen
:: Online natural food resources
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
7
Cleaning the Kitchen
A few things you can feel comfortable eliminating or
buying less of as you feel ready:
•
•
•
•
•
•
•
•
•
•
Beer and alcohol
Cheese
Cookies
Cakes
Chips
Pies
Sugar
Aspartame
Crackers
Bologna and other processed meats
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
8
Restock
Have fun with this. If there is
anything on this list that you do
not recognize, Google it. Get an
image!
The people at the store don’t
always know what it is if it isn’t in
a box with a name on it. You can
ask and you may get lucky, but
most of the time, if you want
something healthy, you will need
to find it yourself.
One thing to remember: most
whole foods do not have a 6 year
shelf life like many of the things
you may be used to. You will
need to go to the grocery store at
least once or twice a week.
If you do buy something with a
label, read it. As a general
guidelines, five or less ingredients
is a safer bet for healthier
options.
Produce
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Alfalfa Sprouts
Apple
Avocados
Bananas
Blueberries
Celery
Cilantro
Cucumbers
Fennel
Garlic
Ginger
Grapes
Kale
Lemons
Lettuce
Mung Bean Sprouts
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
 Mushrooms
 Nori Sheets
 Peppers (red, yellow,
green)
 Onion
 Oranges
 Parsley
 Raspberries
 Scallions
 Snap peas
 Strawberries
 Sweet Potatoes
 Tomatoes
 Watercress
 Zucchini
9
Restock
Raw cacao
Sea Salt
Tahini
Spices & Condiments
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 Black Pepper
 Bragg’s Liquid Aminos
 Bragg’s raw apple cider
vinegar
 Cayenne Pepper
 Chili Powder
 Coconut Oil
 Cumin
 Dill
 Extra Virgin Olive Oil
 Golden miso
 Ground Cinnamon
 Himalayan (non iodized) salt
 Namu Shoyu
 Raw Agave Nectar
 Raw Honey
 Raw Soy Sauce
 Raw Vanilla
Beverages
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Coconut Water
Coconut Milk
Aloe Juice
Green Tea
Water (Clean Spring)
Dried Fruits, Grains,
Nuts & Legumes
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Almonds
Amaranth
Apricots
Black Beans
Brazil Nuts
Buckwheat
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved

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Cashews
Chickpeas
Dates
Dried Lentils
Flax Seeds
Hemp Seeds
Kidney Beans
Lentils
Macadamia Nuts
Millet
Quinoa
Pecans
Pine Nuts
Pinto Beans
Pumpkin Seeds
Raisins
Rice
Sunflower Seeds
Teff
Walnuts
White Beans
10
Healthy Food Online
Healthy Food Online
Check out these helpful online shopping sites. Try something new!
Full Circle - Organic produce delivered to your door
http://www.FullCircle.com
Nuts Online
http://www.nutsonline.com
Amazon
http://www.amazon.com
The Green Polka Dot Box
http://www.greenpolkadotbox.com/
Sungrown Organics
http://sungrownorganics.com/
Tropical Traditions
http://www.tropicaltraditions.com/virgin_coconut_oil.htm
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
11
Healthy Food Online
Natural Lifestyle
http://www.natural-lifestyle.com
A wonderful site with high-quality pantry items for the body and home. Plus, in-depth articles about their
products. Catalog available.
Organic Provisions
www.orgfood.com
A complete shop-at-home natural store. Items to purchase include clothing, health and beauty supplies
and kitchen supplies.
Rejuvenate Foods
http://www.rejuvenative.com
Organic raw cultured vegetables including raw sauerkraut and raw nut and seed butters.
South River Miso Company
http://www.southrivermiso.com
Unpasteurized, organic, handmade miso in a number of different varieties.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
12
Natural Food Stores
Natural Food Store Directories
Listing of small, individually owned health food stores:
www.greenpeople.org/healthfood.htm
Listing of natural food stores and restaurants nationally and globally:
www.happycow.net/
Find a natural foods co-op near you:
www.coopdirectory.org/
Find a health food store in your area:
http://www.vegetarianusa.com/downloadcity.html
Find organic and natural food stores:
http://www.organicstorelocator.com/
Find food co-ops and health food stores:
http://www.organicconsumers.org/purelink.html
Find a Whole Foods Market in your area:
www.wholefoodsmarket.com/
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
13
Urban Wellness
Bootcamp
E
Email Schedule and Daily Emails - all in one place!
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
14
Urban Wellness Bootcamp
Index
3 weeks – Supplement ordered and sent
2 weeks - Module 1 - Recipes and Preparation
Day 7
Day 14
Day 21
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Goals
Implement
Journaling
Vitamins
Nutrition Basics
More Nutrition
Basics
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Exercise
Basics
Implement
Caffeine
Minerals
Meditation
Day 15
Day 16
Day 17
Day 18
Day 19
Advanced
Nutrition
Implement
Lemon
Water
Beauty
Positive Outlook
Day 22
Day 23
Day 24
Day 25
Day 26
Super Foods
Implement
Organics
Motivation
Joy
Day 20
Day 27
Day 28
Congrats!
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
15
Day 1
Good Morning!
Are you ready to get this thing started?
I am attaching your goal setting packet. Please work
through all of the worksheets and tasks in this packet. You
will have today and tomorrow to complete your goals. See
you on the flip side!
To Your Kickass Wellness,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
16
Urban Wellness
Bootcamp
1
Goals
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
17
Day 1
Task
Your task today is simple. Read your packet on goal
settings and follow all the directions to set your
goals. You will have two days to do this.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
18
Day 1
Goals
Before even setting the goal, you should take several steps to be sure that you have clarity and you
are striving for goals that are really important to you. If you are confused or misguided on your goals,
it is harder to stick with your plan.
7 Ways to Set Goals:
1. Clarity
You must get clear on where you were and where you are.
2. Certainty
Once you get clear on where you are, you must become certain that you can attain this goal.
3. Excitement
After figuring out where you are and that you can achieve anything you set your mind to, you need to
decide where you want to be.
4. Focus
Out of your list of goals, circle the top 3 or 4 you would like to achieve. Which of those goals would
inspire you to take action?
5. Commitment
Take each of your 3 or 4 goals and decide why you MUST achieve them. What are some of the things
you don’t want to do, that you will have to, if you want to achieve them.
6. Momentum
Resolve to do one small and one large thing immediately to move toward reaching your goals.
7. Get S.M.A.R.T
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
19
Day 1
Goals
One popular guideline for setting goals known as the SMART method.
The more often you measure yourself and hold yourself accountable,
the stronger your results.
S – Specific (or Significant)
M – Measurable (or Meaningful)
A – Attainable (or Action-Oriented)
R – Relevant (or Rewarding)
T – Time-bound (or Trackable).
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
20
Day 1
Goals
To help you clarify what health goals or concerns you want to address during your bootcamp, please take a few moments
to fill in the following. Please write three goals for each time period - and feel free to share on the forum!
Week 1
Week 2
Week 3
Week 4
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
21
Day 1
A Piece of Good News
"Everyone has inside of him a
piece of good news. The good
news is that you don't know how
great you can be! How much you
can love! What you can
accomplish! And what your
potential is!" ~ Anne Frank
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
22
Day 2
Today is a continuation of goal setting.
Even if you think you are finished, please go back and
review your goals again. This will be a deciding factor of
what you get out of the next 28 days, since being clear is a
key first step. Please let me know if you have any
questions!
Have an awesome day!
To Your Health,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
23
Urban Wellness
Bootcamp
2
Affirmation
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
24
Day 2
Task
Please use this day to go over the goals you set yesterday. Be sure that they are
within your attainable for you in the next month, and that you have the resources you
need to accomplish them! Over the next 28 days you’ll be receiving more information
that will help you attain them.
Remember to set SMART goals:
Specific (or Significant)
Measurable (or Meaningful)
Attainable (or Action-Oriented)
Relevant (or Rewarding)
Time-bound (or Trackable)
Check out the next page to read about things you’ll be learning that can help you
set some goals.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
25
Day 3
Lifestyle Changes
In this Bootcamp, some of the things you will learn are:
•
Facts about healthy eating and being active.
•
Why it is hard for you to eat healthy and be active.
•
How to change some habits so that new habits work for you, not against you.
Remember this should be easy!
•
Finding and creating the time to be active.
•
Ask for what you want when you go out to eat. Learn to listen to your body.
•
Keep things around you at home and at work that make you want to be active and eat
healthy. Environment is huge for a full overhaul.
•
Release the things that get in your way or cause you to lose your healthy balance.
•
Replace negative thoughts with positive ones.
•
Get back on your feet if you slip from your plans for healthy eating and being active.
•
Learn to handle stress, social events, and other people that make it hard for you to
change.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
26
Day 2
Implementation
Today’s Bootcamp Goals for you are:
1.
2.
3.
4.
5.
Add one healthy food item in each day
Take out one unhealthy food each day.
Get a minimum of 25 minutes of exercise daily.
Drink 8 glasses of water.
Start your day with a cup of warm lemon water.
The Health Coach Group
Copyright 2013 All Rights Reserved
27
Day 3
Good morning beautiful!
I am glad you got through the goal setting!
Today you will be going through the fundamentals of
journaling. Journaling, like tracking your food, can be the
difference between success and failure. Put everything
into journaling and you will be surprised by the rewards.
To Your Health,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
28
Urban Wellness
Bootcamp
3
Journaling
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and Ana Verzone
All Rights Reserved
29
Day 3
Task
Today you will set up your journal. You will also enter your first
journal entry! This is a task that will carry through for the
remaining days. Set aside a time that you can sit quietly each
day and keep your journal. It will become a close friend.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
30
Day 3
Journaling
~ Tips for Finding Time to Journal ~
It can be very difficult to make time for journaling every morning.
1. Try getting up just a half hour or even 20 minutes earlier. This gives you 20-30
minutes of quiet time before the house becomes fully alive.
2. You might find a few minutes after everyone else is out of the house.
3. You may find 15 minutes in a coffee shop or juice stop on your way to work gives you
the time you need to write, and, will add to the pleasure.
4. 15 minutes before you start your work routine may be the time for you. You may think
it will cause you to stay later at work to get everything accomplished, but writing is
like your morning workout; it is amazing how spending the time can buy you more
time through the day. Your head will be clearer and you can do your job and handle
people more efficiently and effectively.
Journaling in the morning allows you to clear the cobwebs in your brain. You'll notice the
effects almost immediately. It helps to focus you, and you will find that you do things that
you would have skipped over otherwise. Try to journal every day. If you don’t…then
sometimes will work too. It’s all about getting into the practice of writing in the moment.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
31
Day 3
Journaling
These are some ideas to help
put your thoughts on paper feel free to explore and use
your own style.
Thoughts, feelings, intuitions
(spiritual, family, inspirational)
Gratitude
You can try:
Goals
1.
2.
Action Steps
3.
4.
Poetry
Morning pages…just start
writing free-flow for 3
full pages a day. (from
The Artist’s Way, J.
Cameron)
Letter writing
Blogging
The idea is to become
introspective as well as
documenting for better
understanding when you look
back on it later.
Joy, Laughter, Play
Movement or Fitness Plans
Meals/Water/liquids/
Vegetables/Fruits/Supplements
Progress (3 things you did well
yesterday and 1 thing you will
do better tomorrow)
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
32
Day 3
Daily Intentions
Select some of these daily intentions to do. Feel free to pick
one or two - or all!
Journal
Physical activity
Home made food
Prayer/meditation
Mindful eating
Meaningful connections
Reduce one food
Loving work
Tongue scraper
Laughter
Dry skin brush
Alone time
Conscious breathing
Visualization
Fresh air and sunshine
Quality sleep
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
33
Day 3
Checkup
Energy
Digestion
Cravings & Addictions
Hair and Skin
Mouth, teeth and tongue
Body shape and weight
Posture and breathing
Mood and emotions
Relating to others
Gratitude
Contribution
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
34
Day 4
Hola!
You are receiving information on vitamins today. The
information that is included today will explain to you why
you are going to be feeling and looking so much better with
a multivitamin and a few key supplements!
To Your Health,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
35
Urban Wellness
Bootcamp
4
Supplements
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
36
Day 4
Task
Start your day today with a ½ of a lemon
squeezed into a warm glass of water. Continue
this through the end of the program.
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
37
Day 4
Vitamins
Vitamins are organic compounds which means they contain carbon, essential for life. Either water
soluble or fat soluble meaning they either need water or fat to be digested and absorbed.
Water soluble include (all are B-vitamins expect for vitamin C):
! Vit C
! Thiamin
! Riboflavin
! Niacin
! B6
! B12
! Folic acid
! Biotin
! Pantothenic acid
Fat soluble include:
! Vitamin A
! Vitamin D
! Vitamin E
! Vitamin K
Vitamin A
! Active form is retinal.
! Also found in inactive form, which is activated by the body. This form is carotene (i.e. beta
carotene found in carrots)
The Health Coach Group
Copyright 2013 All Rights Reserved
38
Day 4
Vitamins
Vitamin A (cont’d)
! Vital for vision especially night vision
! Needed for repair of tissue and bone
! Involved in reproduction and fetal development
! Helps immune system function
! Food sources include – whole eggs, dairy, beef liver, dark green vegetables, yellow/orange
colored vegetables
B-Vitamins
! Group of vitamins all involved in turning the food we eat into useable energy by the body
! Include thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, pantothenic acid
! Some B vitamins work solely to turn the food we eat into useable energy. Others have
additional roles
! Thiamin (B1) assists the nervous system, heart muscle and regulates appetite
! Riboflavin (B2) plays a role in mucous membrane formation and skin formation
! B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that
helps reduce the risk of heart disease
! Folic acid (B9) helps form brain and spinal cord during fetal development and is involved in
cell division and red blood cell formation
! B vitamins are widespread in the food supply. Found mostly in green vegetables, meats,
dairy and fortified foods
! B12 is the only B vitamin not found in plant foods and therefore needs to be supplemented
for those who are vegan
The Health Coach Group
Copyright 2013 All Rights Reserved
39
Day 4
Vitamins
Vitamin C
! Aka ascorbic acid
! Functions as antioxidant
! Assists formation of collegen
! Needed for wound healing
! Decreases risk of cancer and heart disease
! Found in fruits, vegetables especially citrus, bell peppers, kiwi, broccoli, strawberries, tomatoes,
watermelon, potatoes, bananas and carrots
Vitamin D
! Known as the sunshine vitamin because we get most of what we need from sun exposure
! Needed for calcium absorption
! Helps maintain bones and teeth
! Prevents rickets and osteoporosis
! Assists in immune function, cell growth, fetal development
! Lately has been shown to reduce risks of some cancers
! Found in fatty fish, cod liver oil, dairy that has been fortified, egg yolks and beef liver
Vitamin E
! Acts as an antioxidant
! Contributes to immune function and DNA repair
! Sources include vegetable oil, nuts, beans, whole grains and fortified cereals
Vitamin K
! Plays an essential role in blood clotting
! Main source is green leafy vegetables, cabbage, beef liver
! Synthesized somewhat by the bacteria in the large intestine so we get some of what we need by our own
body production
The Health Coach Group
Copyright 2013 All Rights Reserved
40
Day 4
Vitamin Vacation
Did you know that you should not be taking vitamins every day for weeks, months
and years at a time? They can become less effective as your body adapts to them,
so after a while you are wasting your money and your time swallowing all those
expensive pills.
It is good to take a break from your supplements for about a week every
other month.
Talk to your health coach or provider about what kind of supplements you should be
taking.
The Health Coach Group
Copyright 2013 All Rights Reserved
41
Day 5
Happy Friday!
Nutrition Basics is our packet today! You are going to learn
a lot …even if you already understand nutrition.
Let me know if you have any questions as you go through
this packet. There is a lot there.
To Your Health,
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
42
Urban Wellness
Bootcamp
5
Nutrition Basics
© Copyright 2014 Freedom Junkie, LLC
and Ana Verzone
All Rights Reserved
43
Day 5
My Plate
In 2011, the USDA released MyPlate. Many people
agree that MyPlate is a step in the right direction
towards improved health and well-being. However,
the icon does not include physical activity as was
previously emphasized in MyPyramid. Major food
groups included are:
Fruits
Vegetables
Protein (previously meat & beans)
Grains
Dairy (previously milk)
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44
Day 5
The Integrative Nutrition Plate
The Integrative Nutrition Plate - created
by Joshua Rosenthal, the founder of the
Institute for Integrative Nutrition - is a
dietary model which further drives upon
the concept of modern nutrition using
the plate format as a helpful tool.
On the outer rim of the Integrative
Nutrition Plate are primary foods –
relationships, physical activity, career,
and spirituality.
The inner pieces of the Integrative
Nutrition Plate encompass our
secondary foods, which include:
Fruits
Vegetables
Whole Grains
Protein
Water
Fats & Oils
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Day 5
My Plate Plus
The following diagram offers a compromise between the two, although personally, I find the
Integrative Nutrition Plate ideal since while I LOVE cheese, I know dairy isn’t necessary.
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46
Day 5
Your Plate
Start by choosing one or more tips to help you build a healthy plate
Before you eat, think about what goes on your plate or in your cup or bowl. Foods like
vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the
nutrients you need without too many calories. Try some of these options.
•
•
•
•
•
Make half your plate fruits and vegetables.
Switch to skim or 1% milk.
Make at least half your grains whole.
Vary your protein food choices.
Keep your food safe to eat - learn more at http://www.FoodSafety.gov and http://
www.ewg.org
Cut back on foods high in solid fats, added sugars, and salt
Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added
sugars and fats load foods with extra calories you don't need. Too much sodium may
increase your blood pressure.
•
•
•
Choose foods and drinks with little or no added sugars.
Look out for salt (sodium) in foods you buy - it all adds up.
Eat fewer foods that are high in solid fats.
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47
Day 5
My Plate
Eat the right amount of calories for you
Everyone has a personal calorie limit. Staying within yours can help you get to or maintain
a healthy weight. People who are successful at managing their weight have found ways to
keep track of how much they eat in a day, even if they don't count every calorie.
•
•
•
•
•
Enjoy your food, but eat less.
Cook more often at home, where you are in control of what's in your food.
When eating out, choose lower calorie menu options.
Write down what you eat to keep track of how much you eat.
If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women, or
2 drinks a day for men.
Be physically active your way
Pick activities that you like and start by doing what you can, at least 10 minutes at a time.
Every bit adds up, and the health benefits increase as you spend more time being active.
Note to parents: What you eat and drink, and your level of physical activity are important
for your own health, and also for your children's health.
You are your children's most important role model. Your children pay attention to what you
do more than what you say.
You can do a lot to help your children develop healthy habits for life by providing and eating
healthy meals and snacks. For example, don't just tell your children to eat their vegetables
- show them that you eat and enjoy vegetables every day.
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48
Day 5
Food Groups
The food groups of My Plate are listed below. Write down your ideas for healthy food choices in each of
these food groups.
Grains
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Vegetables
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Fruits
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Dairy (optional)
____________________________
____________________________
______________________
______________________
____________________________
____________________________
Protein
____________________________
____________________________
______________________
______________________
____________________________
____________________________
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49
Day 5
My Plate Style
Write in the foods you would eat in one day for each of the food groups.
Food
Breakfast
Lunch
Dinner
Snacks
Grains
Vegetables
Fruits
Dairy
Protein
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50
Day 5
Task
Add a fun salad to your lunch. Any kind of lettuce, some colorful
fruits and veggies and some kind of protein, nut, beans or lean
meat. Give your salads themes…or nationalities – have fun with
your salads. You will have a salad for lunch for each day until
day 28.
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51
Day 5
Ways to Eat Healthy
Eating less fat and fewer calories is an important part of losing weight. However,
that is only one important part of healthy eating. Another part of healthy eating is
changing the way we eat and what we eat.
Here are a few tips to help:
• Spread your calories out through the day. Doing so helps keep you from getting too
hungry and losing control. Eat 3 meals each day and let yourself have 1 or 2 healthy
snacks.
• Don’t skip meals. Try to eat at the same time each day. Regular meals will also keep
you from getting too hungry and losing control
• Eat slowly. Try pausing between bites. Put down your fork and take a break between
bites. Drink water with meals and enjoy the taste of your food. Eating slowly will help
you digest your food better, be more aware of what you are eating and be more aware
when you are full.
• Don’t worry about cleaning your plate. Serve yourself smaller portions to begin with
and understand that the greatest waste of food is eating more than you want or need.
• Change your eating environment. Eat with others, do not eat while watching television
or doing anything else that can take your attention away from your meal. When it is
meal or snack time really create your atmosphere and let it be an experience.
• Use tools like My Plate to help you choose healthier foods in amounts that you need.
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52
Day 5
Weight Management
Why is weight management important?
In addition to helping you feel and look better, reaching a healthier body weight is good for
your overall health and well being. If you are overweight or obese, you have a greater risk
of developing many diseases including type 2 diabetes, heart disease, and some types of
cancer.
The secret to success is making changes and sticking with them.
First - Find out what you eat and drink. A key step in managing your weight, is taking an
honest assessment of where you are.
Next - Find out what to eat and drink. Get a personalized daily food plan - just for you - to
help guide your food choices.
Then – Begin making better choices and notice how doing so changes how you feel.
Everyone is different. Compare what you eat and drink, to what you should eat and drink.
The ideas and tips in this section can help you make better choices, which can have a
lasting impact on your body weight over time.
Children and adolescents: The advice in this section is for adults. If your child is overweight
or obese, consult a health care provider to determine appropriate weight management for
him or her. Because children and adolescents are growing, their BMI is plotted on growth
charts for sex and age. You can learn more about BMIs for children and adolescents, and
determine your child's weight status using a BMI calculator.
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53
Day 6
Happy Break!
We are going to take it easy on you for a couple of days;)
Please practice what you are learning: Add in healthy
habits and squeeze some bad ones out. Enjoy your
break, integrate your goals and information, and we will
see you in a couple of days!
To Your Health,
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54
Urban Wellness
Bootcamp
6
More Nutrition Basics
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55
Day 6
Task
Enjoy a break and maintain your new
habits!
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56
Day 6
Lifestyle vs. Diet
Let’s be honest - diets that restrict don’t work. They are potentially dangerous and almost
always lead to weight gain in the end. The only way to lose weight and maintain the loss is
to change your lifestyle. When you maintain a healthy lifestyle, you maintain energy,
weight loss and health. Eating right is the answer. Once you learn what you need to know
about healthy eating, you will always know what to eat.
“ We can make a commitment to
promote vegetables and fruits and
whole grains on every part of every
menu. We can make portion sizes
smaller and emphasize quality over
quantity. And we can help create a
culture - imagine this - where our kids
ask for healthy options instead of
resisting them.”
Michelle Obama
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Day 6
Instead of …
Choose different foods and prepare in a new way.
Pick low-fat foods
Choose fresh fruit and vegetables for snacks.
Serve meatless dinners several times each week
Eat fruit for dessert
Pick low-fat meats
Buy lean cuts
Trim off all the fat
Remove the skin from chicken and turkey
Choose white meat
Drain the fat after cooking meat and blot the meat with a paper towel
Avoid frying foods. Choose healthier preparation methods
Poach or boil eggs or egg whites or scramble them
Use two egg whites instead of one whole egg
Steam, bake or boil vegetables in a small amount of water
Bake, roast, broil, barbecue or grill
Stir-fry; heat the pan to high, add no more than 1 tsp. oil or use cooking spray. Stir until cooked
well.
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58
Day 6
About Calories
There is a reason we eat calories — our bodies need them to survive. They fuel everything
we do, even our breathing. The number of calories we use for an activity depends on the
type of activity, the amount of time we are active, and how much we weigh. The number
of calories we use depends on our weight and how far and long we carry it.
The Calorie Balance
Calorie balance means that the calories we take in through eating and drinking should
equal the calories we use through physical activity and our body’s other energy needs (for
example, breathing, digesting food, sleeping).
Energy Use Through Activity
A rule of thumb is that one mile of brisk walking uses about 100 calories. Most people walk
a mile in 15 to 20 minutes. So you can see that it would take many miles to burn off a
high-fat meal.
Tipping the Balance
How many calories and how much physical activity is needed to tip the balance in favor of
losing weight?
The amount varies from person to person. This program has many tools to help you tip the
balance in the healthy direction. Just remember, the best way to tip the balance is to both
reduce the amount we eat and drink and increase the time we are physically active.
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59
Day 6
Eat Whole Foods
Eat only food in it’s natural state or lightly processed – “real food.” Limit or avoid processed foods
that are boxed or canned.
Food is processed to make it safe, available and easy to use. The processing may do bad things.
It adds in fat, sugar, salt, chemicals and calories.
Whole foods are packed with vitamins, minerals, fiber, antioxidants and other nutrients. Fast food
is often calories with no nutrients. Whole food is usually grown locally and doesn’t have
packaging. Food is always best when it doesn’t have a label on it.
• You can prepare a healthy meal almost as quickly as something that is processed and
convenient. Preparation is the key.
• Plan your menus with fresh fruits and vegetables. Then add whole grain pastas as sides or as a
base for the main meal.
• Whole foods are not processed or changed from their natural state, so they retain the nutrients.
The secret to shopping for whole foods is to stay in the outside aisles of the grocery store.
• Freezing preserves the nutrients in vegetables and fruits. The process changes the appearance
slightly. These frozen veggies and fruits can be easily thawed and added to meals.
• If you do use processed foods…get the ones with the shortest list of ingredients.
• Rinse canned foods in water to eliminate salt.
• Keep a stockpile of easy menu ideas for rainy days. Recipes that include common ingredients
and can be prepared in 20 minutes or less are best to have on hand.
• Find ways to ease your meal preparation. Cut and chop fresh ingredients the night before or on
Sundays for the week.
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Day 6
Serving Size
1 Vegetable serving -- 1 baseball
1 Fruit serving – 1 tennis ball
1 Carb serving – 1 hockey puck
1 Protein/Dairy serving – 1 deck of cards
1 Fat Serving – 1-2 dice
Not all foods fit into this guideline.
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Day 6
Vegetables
Item (25 calories ea.. svg) One serving is
Item (25 calories ea.. svg) One serving is
Alfalfa sprouts
1 cup
Cauliflower
1 cup florets (8)
Artichoke bud
½ bud
Celery
4 med stalks
Artichoke heart
½ cup
Collard Greens
½ cup
Arugula
2 cups
Cucumber
1 cup sliced
Asparagus
½ cup or 6 spears
Eggplant (cooked)
1 cup cubed
Bamboo shoots
½ cup
Jicama (yambean)
½ cup sliced
Bean sprouts
1 cup
Kale, cooked
2/3 cup
Beans, green
2/3 cup
Leek, cooked
½ cup
Beets
½ cup sliced
Lettuce
2 cups chopped
Bell pepper
½ cup sliced (1 med)
Marinara
2 tbsp..
Broccoli
1 cup florets
Mushrooms
½ cup
Brussel Sprouts
½ cup or 4 sprouts
Okra
½ cup (3 pods)
Cabbage, bok choy,
Chinese
Cabbage, green or red
2 cups chopped or 1
cup cooked
1 cup chopped or ½
cup cooked
½ cup baby
Onions, sweet, white or
red
Onions, young green
(scallions)
Radishes
½ cup sliced
Carrots
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¾ cup or 8 shoots
25 medium
62
Day 6
Vegetables
Item (25 calories ea. svg)
One serving is
Salsa, vegetable
¼ cup
Shallots
3 tbsp. chopped
Spinach
2 cups
Spinach, cooked
½ cup
Squash, summer
¾ cup sliced
Tomatillo
½ cup diced or med
Tomato
1 medium
Tomato, cherry or grape
1 cup (about 8)
Tomato, stewed
½ cup
Tomato paste
2 tbsp.
Tomato sauce
1/3 cup
Water chestnuts, sliced
¾ cup
Zucchini
¾ cup
Vegetables are nutritional powerhouses, but
they’re too often treated as accompaniments
or side dishes to the main course. Use their
vibrant flavors, colors and textures to expand
their role in your diet.
Corn and potatoes are listed as
carbohydrates. Green peas are listed with
protein.
2010 Mayo Foundation for Medical Education and Research
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Day 6
Fruits
Item (60 calories ea. svg)
One serving is
Item (60 calories ea. svg)
One serving is
Apple
1 small
Grapefruit
Apple, dried
½ cup
¾ cup sections or ½
large
Applesauce, sweetened
1/3 cup
Grapes
1 cup (about 30)
Guava
2 fruits or ½ cup
Honeydew melon
1 cup cubed
Kiwi
1 large
Lemon
3 medium
Applesauce,unsweetened ½ cup
Apricot
4 whole
Banana
1 small
Berries, mixed
¾ cup
Blackberries
1 cup
Litchi (lychee)
10 fruits ( ½ cup)
Blueberries
¾ cup
¾ cup sections
Breadfruit
¼ cup
Mandarin Orange
(canned)
Cantaloupe (muskmelon)
1 cup cubed
Mango
½ cup diced
Cherries
15 fruits
Melon Balls
1 cup (8 balls)
Clementine
2 small
Mixed fruit, dried
3 tbsp.
Dates
3 fruits
Mixed fruit cocktail
¾ cup
Figs
2 small
Nectarine
1 fruit
Orange
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2010 Mayo Foundation for Medical Education and Research
¾ cup sections or 1
medium
64
Day 6
Fruits
Item (60 calories ea. svg)
One serving is
Item (60 calories ea. svg)
One serving is
Papaya
Star fruit or carambola
2 medium to large
Strawberries
1 ½ cup whole
Peach, canned in juice
1 cup cubes or 1
medium
¾ cup sections or 1
medium
½ cup slices
Tangerine
1 large or 2 small
Pear
1 small
Watermelon
1 1/3 cups cubed or
small wedge
Pear, canned in juice
½ cup slices
Peach
Pineapple
1/2 cup cubed or 2
rings
Pineapple, canned in juice 1/3 cup crushed or 2
rings
Plums
2 fruit
Pomegranate
½ cup
Prunes
3 fruit
Quince
1 fruit (3 oz.)
Raisins
2 tbsp.
Raspberries
1 cup
Fruits shrink when they are dried, so a small piece
of dried fruit can contain a lot of calories. Dried
fruits like apples, raisins, dates, bananas are still
okay to eat, they should be eaten in moderation.
Fruits like cranberries and rhubarb are tart and
often prepared with lots of sugar before eating.
These fruits are found in the sweets listing.
Fruit juices are in the beverages list.
2010 Mayo Foundation for Medical Education and Research
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Day 6
Carbohydrates
Item (70calories ea. svg)
One serving is
Item (70 calories ea. svg)
One serving is
Animal crackers
6 crackers
Crackers, cheese
14 small
Bagel
½ bagel (3 inch)
1 cracker (1 oz.)
Barley, cooked
1/3 cup
Crackers, matzo, whole
wheat
Biscuits, from dry mix
1 small
Crackers, Melba
½ cup or 6 rounds
Bread
1 slice
Crackers, saltine
5 squares
Breadsticks, crispy
2 sticks (6-8”)
Crackers, wheat
8 crackers
Bulgur, cooked
½ cup
Croutons
½ cup
Bun or roll, whole grain
1 small
English muffin
1/2
Cereal, cold, bran type
½ cup
Cereal, cold, flake type
¾ cup
Graham crackers
1
Cereal, granola, low fat
¼ cup
Kasha, cooked
½ cup
Cereal, hot (with water)
½ cup
Mixed vegetables
1 cup
Corn
½ cup
Muffin
1 small
Cornbread (from dry mix)
1 oz.
Noodles, egg
1/3 cup
Corn on the cob
½ large ear
Noodles, Japanese (soba) 2/3 cup
Couscous, cooked
1/3 cup
Noodles, rice
1/3 cup
2010 Mayo Foundation for Medical Education and Research
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Day 6
Carbohydrates
Item (70calories ea. svg)
One serving is
Item (70 calories ea. svg)
One serving is
Orzo, cooked
¾ cup
Sweet potatoes, baked
½ large
Pancake
1 cake (4 inch)
Taco shell, hard
1 medium (5 inch)
Parsnips
¾ cup
Tortilla, corn
1 round (6 inch)
Pasta, cooked
1/3 cup
Turnips, cooked
1/3 cup
Pasta, whole grain
½ cup
Waffle, frozen
1 (4 inch)
Pita bread, whole-wheat
½ round (6 inch)
Potatoes, baby
½ medium
Potatoes, baked
½ medium
Potatoes, mashed
½ cup
Pumpkin, cooked
1 ½ cups
Rice, brown, cooked
1/3 cup
Rice, white, cooked
1/3 cup
Rice, wild, cooked
½ cup
Rutabaga, cooked
¾ cup
Squash, winter, cooked
1 cup
Refined carbohydrates have had most of their
nutrients stripped away during processing.
Although some vitamins and minerals may be
added back into products, such as white rice and
white flour, they still don’t have as many other
nutrients as whole grains do.
2010 Mayo Foundation for Medical Education and Research
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67
Day 6
Protein and Dairy
Item (110 calories/serving
One serving is
Item (110 calories ea.
serving)
One serving is
Bacon, Canadian style
2 ½ oz.
Beans, baked, canned
½ cup
Cheese, feta
1 2/3 oz. or ¼ cup
Beans, black
½ cup
Cheese, Gouda
1 oz.
1/3 cup
Cheese, mozzarella, part
skim
1 ½ oz. or ½ cup
shredded
Beans, chickpeas
Beans, kidney
½ cup
Cheese, parmesan
¼ cup grated
Beans, navy
¾ cup
Cheese, ricotta
1/3 cup
Beans, refried, low fat
½ cup
Cheese, swiss
1 oz.
Beef, ground, regular
2 oz. patty
Chicken breast, boneless
2 ½ oz.
Beef, steak, trim fat
2 oz.
Chicken drumstick
skinless
2 ½ oz.
Beef jerky
1 oz.
Clams, fresh or canned
3 oz. (10 small)
Burger, vegetarian
3 oz. patty
Crab
4 oz.
Cheese, American
3 oz.
2 ½ oz.
Cheese, cheddar or colby
2 oz. or ½ cup
shredded
Duck, breast, skinless,
trimmed of fat
Egg, whole
1 large
Egg whites
1 cup
Cheese, cottage, low-fat
2/3 cup
2010 Mayo Foundation for Medical Education and Research
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68
Day 6
Protein and Dairy
Item (110 calories ea.
serving)
One serving is
Item (110 calories ea.
serving)
Fish, Atlantic Salmon,
grilled or broiled
2 oz.
Peas, green, fresh, frozen ½ cup
Fish, cod, grilled or broiled 3 oz.
Fish, haddock, grilled or
broiled
3 oz.
Fish, halibut, grilled or
broiled
3 oz.
Fish, orange rough, grilled 3 oz.
or broiled
One serving is
Pheasant breast, skinless
Pork chops, boneless,
trimmed of fat
3 oz.
3 oz.
Pork sausage, smoked
2 small links
Pork tenderloin, roasted
trimmed of fat
3 oz.
Scallops
3 oz.
Shrimp
4 oz.
Ham
3 oz.
Lamb, lean
2 oz.
Lentils
½ cup
Soy milk, low fat
8 oz.
Lobster, boiled
4 oz.
Tempeh
2 oz. or ½ cup
Milk
8 oz.
Tofu
2 slices (1 inch wide)
Mussels
2 oz.
Tuna
3 oz. or ½ cup
Peas, green canned
½ cup
Turkey, dark meat skinless 2 oz.
2010 Mayo Foundation for Medical Education and Research
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69
Day 6
Protein and Dairy
Item (110 calories ea.
serving)
One serving is
Turkey, white meat
skinless
3 oz.
Turkey breast lunch meat, 4 oz.
fat free
Americans often consume more
protein than the daily amount
recommended by the Food and Drug
Administration.
Vegetarians should ensure that they
are getting enough protein by
including lentils, peas and nuts to
their diets.
Turkey, ground, cooked
2 oz.
Veal
3 oz.
Venison
3 oz.
Yogurt, fat free, plain,
unsweetened or reduced
calorie
Yogurt, with
soy, fruit
plain,
8 oz. or 1 cup
6 oz. or 2/3 cup
unsweetened
2010 Mayo Foundation for Medical Education and Research
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70
Day 6
Fats
Item (45 calories ea.
serving)
One serving is
Item (45 calories ea.
serving)
One serving is
Avocado
1/6 section of fruit
Nuts, cashews
4 whole
Butter
1 tsp.
Nuts, hickory
2 whole
Coconut, shredded,
sweetened
1 ½ tbsp.
Nuts, peanuts
8 whole
Nuts, pecans
4 halves
Cream, heavy
1 tbsp. liquid, 4 tbsp.
whipped
Nuts, walnuts
4 halves
Cream cheese
1 tbsp.
Oil
1 tsp.
Gravy
1/3 cup
Olives
9 large or 12 small
Guacamole
2 tbsp.
Peanut butter
1 ½ tsp.
Half and half
2 tbsp.
Seeds
1 tbsp.
Honey mustard dressing
1 ½ tbsp.
Sour cream
2 tbsp.
Margarine
1 tsp.
Mayonnaise
2 tsp.
Nuts, almonds
4 tsp. slivered or 7
whole
1 whole
Nuts, Brazil
Monounsaturated fats and polyunsaturated
fats – are found in vegetable oils, fish,
olives and nuts. Saturated and trans fats
are unhealthy and found in animal products.
All fats are calorie dense and should be
eaten in moderation.
2010 Mayo Foundation for Medical Education and Research
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71
Day 6
Sweets
Item (75 calories/serving)
One serving is
Item (75 calories ea.
serving)
One serving is
Chocolate chips,
unsweetened
4 tbsp.
Sugar, powdered
2 tbsp.
Cranberry sauce,
sweetened
3 tbsp.
Syrup, maple
1 ½ tbsp.
Frosting, ready to eat
1 tbsp.
Topping
1 ½ tbsp.
Fruit butter, apple
2 ½ tbsp.
Gelatin
½ cup
Hard candy
4 pieces
Honey
1 tbsp.
Jellies, jams,
preservatives
1 ½ tbsp.
Jelly beans
20 small or 8 large
Molasses
1 ½ tbsp.
Rhubarb, cooked and
sweetened
¼ cup
Sugar, brown, unpacked
2 tbsp.
Sugar, granulated, white
4 tsp.
Sweet cravings are learned. You
can change your taste for sweets by
gradually reducing sugar intake and
substituting healthier foods.
2010 Mayo Foundation for Medical Education and Research
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Urban Wellness
Bootcamp
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7
73
Day 7
Task
Enjoy a break and maintain your new
habits! Notice someone else doing
something well…and comment.
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74
Day 8
Hello there!
We are starting this week off with exercise basics. I hope
you enjoy it! There are a lot of great ideas. Let them
inspire you to get out and move your body!
To Your Health,
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75
Urban Wellness
Bootcamp
8
Exercise Basics
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76
Day 8
Task
Make a plan for the remaining days (now) to spend at
least 25 minutes in rigorous activity. The plan should be
a daily log of which activity you will be engaging in.
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77
Day 8
Exercise
“A vigorous five-mile walk will do more good for an unhappy but otherwise
healthy adult than all the medicine and psychology in the world.”
Paul Dudley White (1886 – 1973) – an American physician and cardiologist
Of course we all know that exercise is good for us. Exercise helps us to
build muscles, get stronger and lose weight. Not all of us know that it is
scientifically proven that exercise makes us smarter, happier and more
successful as well as strengthening the immune system.
Exercise helps to relieve symptoms of both depression and anxiety if the
exercise is intense and done regularly. Exercise creates better sleeping
habits and enhances self esteem.
Spark: The Revolutionary New Science of Exercise and the Brain, by John
Rate, MD, Harvard Professor, says that students who scored highest on
fitness levels and lowest on body fat, scored twice as well on aptitude
tests in reading and math compared to children who were less fit.
Something to think about!
“Exercise can be used like a vaccine to prevent disease and a medication
to treat it. If there were a drug with the same benefits as working out, it
would instantly be the standard of care.” Robert Sallis, MD, VP American
College of Sports Medicine, Exercise is Medicine advisory board chairman.
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Day 8
Getting Started
Keeping track of your physical activity is just as important as keeping track of feelings, thoughts and
food intake. Everyone is different. For health and wellness, you should aim for a minimum of 150
minutes…or 25 minutes a day, 6 days a week.
Before starting any activity, think about how active you are now and how active you were in the past.
Think about your likes and dislikes when it comes to being active. This helps you to decide what you
want to do and how much activity is right for you.
•
•
•
•
Work up to this goal slowly. It will take about 4 weeks.
150 minutes of activity will burn about 700 calories per week.
Pick activities you like.
Choose moderate kinds of activity, such as brisk walking.
How Active Are You?
Before you begin a new physical activity routine, it is important to know how much activity you do now.
It is also important to figure out what type of activity is best for you, and how much. Answer these
questions about how active you are right now.
1. How active are you now?
________________________________________________________________________
2. What do you do? Where you do it? Whom do you do it with? How long do you do it? How often do
you do it?
_________________________________________________________________________
3. What activities have you done in the past?
_________________________________________________________________________
4. Why did you stop?
_________________________________________________________________________
5. What do you like and not like about being active or being inactive?
_________________________________________________________________________
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Day 8
Getting Started
It is not always easy to start being more active. But we are here to help.
Tips for make it easier:
• Work out or walk with a friend
• Have fun!
• Plan activities you enjoy.
Be Active — It’s Your Choice!
This session focuses on how to become more physically active as a lifestyle choice. We have
lots of choices in life, and each of us can choose a healthy lifestyle if we want to.
However, we have busy lives, and changing is not simple but it can be done – you just have to
be willing to begin and set the time aside.
Finding the Time
We never seem to have enough time for everything we want or need to do. Physical activity is
one of the hardest things to budget time for. If you struggle in finding the time, you may be
surprised at the simple things you can do to fit exercise into your day.
Having an active lifestyle means making choices to move instead of sit. One example would
be to choose to walk up the steps instead of taking the elevator. An active choice would be to
walk places within walking distance, or to park away from the store and walk to the entrance.
Any of these choices will add up toward your activity level.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
Being active doesn’t have to mean trips to the gym or walking for a long time on a treadmill.
You can be active anywhere. The place is not important. What is important is finding the time
to be active and being active regularly throughout the day.
Instructions
Each week, starting with Week 5, place a dot beside the total minutes you have been
physically active for that week.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
You Can Find the Time!
We all have busy lives so it seems we have little time for physical activity. That is just not true!
It’s all about what you choose to give a priority in your life.
Here are tips on how to make time to be active.
1. Every day set aside one block of time to be active. Decide on a good time to set aside 20 to
30 minutes to do an activity you enjoy. If one block of time will not work, think about trying
smaller blocks of time:
• 10 minutes three times a day
• 15 minutes twice a day
• 10 minutes in the morning, 10 minutes in the afternoon, and another 10 minutes in the
evening
2. Replace less active blocks of time with active ones.
• Walk for half an hour instead of watching an extra half hour of TV.
• Instead of reading a book seated, read while on an exercise bike.
Adapted from National Diabetes Prevention Program
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Day 8
Getting Started
Keep it Safe
Being active is usually safe, but sometimes problems can come up. The best way to
avoid problems is to prevent them. Here are some ways to prevent common minor
injuries.
Prevent sore muscles or cramps
Increase only a little at a time how often, how intensely, and how long you are active.
• Drink plenty of fluids (especially water) before, during, and after being active.
• Warm-up before every activity, and cool-down afterwards (10-15 minutes)
If you do get a muscle cramp, treat it this way:
Stretch the muscle, and then massage it. Repeat until the cramp goes away.
If you still have pain, put ice on the pain for a few minutes. Then repeat the stretching
and massaging.
Adapted from National Diabetes Prevention Program
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Day 8
Benefits
Most of us know that if we are going to have a lean, healthy, strong body, exercise is the
key. Not all people know that the benefits of exercise reach far beyond weight loss and
strength.
•
Happiness
•
Intelligence
•
Heart disease
•
Diabetes
•
Cancer
•
Reduces stress
•
Anti aging
•
Depression
•
Improves learning
•
Increases self esteem and body image
•
Creates euphoria (endorphins)
•
Alzheimer's
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Day 8
Benefits
John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain, says
"Exercise is the single best thing you can do for your brain in terms of mood, memory, and
learning, even 10 minutes of activity changes your brain.“
Chemicals in our brain, like serotonin, dopamine, and norepinephrine are stimulated during
exercise and naturally reduce stress. Studies from the University of California (SF), show
that women who exercised (vigorously) an average of 45 minutes over a 3 day time period,
had cells that showed fewer signs of aging that those of inactive women. The study
coauthor, Elissa Epel (associate professor of psychiatry) says that “by altering blood flow to
those areas in the brain involved in triggering us to relive these stressful thoughts again and
again” we don’t dwell on them.
A 2010 study found that 3 yoga sessions a week boosted levels of GABA in the brain,
improving anxiety and mood. Research shows that sustained, high intensity (sweaty)
activity can reduce symptoms of depression just as effectively as antidepressants. Be sure
to use exercise to compliment, not replace treatment for depression.
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Day 8
Basics
Strength Endurance is the ability to repeatedly produce higher levels of force for prolonged
periods of time.
Flexibility is the normal extensibility of all soft tissues that allow the full range of motion of a
joint.
Muscular endurance is the ability to produce and maintain relatively low levels of force over
prolonged periods of time.
Stability is the ability of the kinetic chain’s stabilizing muscles to provide optimal dynamic
joint stabilization and maintain correct posture during all movements.
The National Academy of Sports Medicine
Essentials of Personal Fitness Training
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Day 8
Make Exercise Fun
4 Ways to Make Exercise Fun
Many people dread exercise. They think it is hard and uncomfortable. Oprah even made it
mainstream when she admitted she hates to exercise and has to force herself to do it. Exercise does
not have to be something you dread. With the right mindset you may even begin to look forward to
it.
Here are 4 simple ways to make exercise fun.
Change Your Definition of Fun- Most people who dislike exercise think it “should be” easy. The
exertion, struggle and achy muscles are a turn off, but, whoever said fun means easy? Think of
watching horror movies. Some people love to watch those terror filled films. They think it is fun when
their heart pounds, the anxiety mounts, and they jump from fear. Or, think of riding a roller coaster.
Being strapped into the hard plastic seat with the thick bars pressing down on your shoulders is not
much fun, but the anticipation when you slowly roll up and up knowing you are going to rocket down
at top speed builds your excitement. If someone were to explain a horror movie it most likely would
not sound like fun. The same is true of riding a roller coaster but millions of people love them both.
Fun comes in many forms. To enjoy exercise all you have to do is change your definition of fun.
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Wear Appropriate Clothes- When we are dissatisfied with our bodies, the temptation is to
dress in baggy t-shirts and loose sweatpants. We throw on any old pair of ratty tennis shoes
and slump our way through class or trudge along on the treadmill. When we hide behind our
clothes, we feel even worse. We develop the mindset that we are not worth looking or
feeling good. It is hard to stay motivated and enjoy yourself when all you want to do is hide.
Putting on a clean, regular sized t-shirt and wearing shorts or sweatpants that fit will help to
connect your mind to your body. You become a participant rather than an outside observer
of others. The correct fitness shoes support your feet and energize your legs. Yoga pants
make everyone’s butt look good and flatter all body types. Put on some great exercise
clothes and observe your reaction to the thought of taking a class or going to the gym. Your
mood and sense of anticipation will improve greatly!
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Work-Out with a Partner- Working out on your own works well because you can pop in a DVD and get
some exercise when it fits your schedule. You don’t have to worry about how you look or whether
you have to take a break when things get too difficult. The problem with working out alone is you
have to motivate yourself. You have to have strong willpower and follow through with your plan.
There is no one to back you up. Working out with a partner keeps you in line. If your partner
managed to get up early and
come to the designated meeting spot you can too. You don’t want to let the other person down.
When they feel like sitting on the couch and eating ice cream you can encourage them to workout
with you and vice versa. The two of you can still work out at home you just need enough floor space
so you don’t crash into each other.
There is a great website called Yoga Glo, (www.yogaglo.com) that is a monthly membership site like
Netflix. For a small monthly fee you gain access to hundreds of yoga and meditation classes of
varying lengths and difficulties. You and your partner can log into Yogaglo and energize each other to
get a great workout. Yoga is a great workout for those who dislike exercise because they think it has
to be all masculine, power crunches and sweaty treadmill running. Yoga uses your own body weight
to build long, lean muscles and it relaxes your mind, and relieves stress while building up oxygen in
your system.
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Make Exercise Fun
Anticipate the Endorphins – During exercise your body releases endorphins which are
polypeptides that control pain, stress, cravings for chocolate or alcohol and make you feel
good. There is a term, “a runner’s high” because a runner releases endorphins which cause
euphoria and the feeling of being high. Your body feels lighter and you get a rush. Just like
people turn to caffeine to wake up without necessarily loving the taste of black coffee,
people can turn to exercise anticipating the endorphins and knowing in just 20 minutes they
are going to be feeling really good.
The bottom line from the above is that you can change your mindset from dreading exercise.
If you wear the proper clothing, change your definition of pleasure and anticipate the
endorphins, you can learn to see the fun in exercise.
Roo Mulligan, Seattle Healthy Living Examiner
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90
Day 8
The Bar Method
The Bar Method Will Give You A Dancer’s Body (No Joke!)
The Bar Method is a workout that was designed by a former dancer. Using isometrics, body weight,
balance and light weights, the Bar Method sculpts the long lean muscles of a dancer. While the
exercises are isometric, they also offer an aerobic work- out through short bursts of energy. The Bar
Method targets the large muscles of the body which helps to sculpt the muscles into the long, lean,
toned look. The only bar exercise to incorporate physical therapists in its design, the Bar Method is
safe and effective. Each exercise uses stretching and elongating in the movement.
What to expect in a Bar Method Class:
1. A one hour total body workout
2. Start with a warm up, free weight exercises (mostly using light weights) and push ups
3. Leg and rear exercises utilizing the bar
4. Abdominal work, different from regular crunches because you use the bar as well as the mat.
5. Stretching throughout the exercises as well as the end to “set” the muscles.
The Bar Method is an excellent over all work-out. Many people have re-sculpted their bodies to have
flat abdominals, lean triceps, and long, firm quadriceps. These celebrities rave about the Bar MethodDrew Barrymore, Kelly Osbourne, Natalie Portman, Madonna, Zooey Deschanel, and Kelly Rippa.
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The Bar Method
If you are expecting an easy work-out with a few leg lifts and light weight-lifting you are in
for a shock. The Bar Method is tough. You utilize the bar to stretch as well as for balance
while you do the moves, often doing 1000s of repetitions or staying up on your toes for 3
minutes. You will come to realize quickly why dancers are in such great shape.
The Bar Method has several DVDs available so you can get a great work-out at home. Many
areas have local studios that specialize in the Bar Method and offer special discounts to new
students. If you want a great work out that sculpts long lean muscles definitely give the Bar
Method a try.
Roo is a Certified Fitness Specialist with a background in Dance. Roo is also a wellness life coach and a
counselor who emphasizes the connection between body and mind. She offers individual coaching and
group programs through her website www.healthylivingisfun.com. Her writing can be found on
MindBodyGreen.com, Tinybuddha.com and Healthylivingisfun.com
Roo Mulligan, Seattle Healthy Living Examiner
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Day 8
Cardio Training
Cardio workouts can be almost any exercise ranging from: dance, running, walking,
bicycling, swimming, elliptical to jump rope. Basically anything that raises and maintains
your heart rate over a period of time. You strengthen your heart and lungs and lower your
resting heart rate. Cardiovascular fitness allows you to build long lasting endurance over
time.
•
Workout at least 3 times a week about 25 minutes
•
Drink water before, during and after a workout.
•
Always warm up and cool down
•
Train in your target heart rate zones
running – cycling – swimming – hockey – cross country skiing –
dance – kickboxing – roller blading – elliptical – jump rope –
interval training – plyometrics – step ups – box jumps – skate
boarding – hiking – power walking – football – aerobics – body
pump – kayaking – rowing – snow shoveling – housework
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Day 8
HIIT
“There’s a persistent misunderstanding about exercise. It generally goes like this: The more
time you put into it, the more you get out of it. It seems to make sense on the surface: after
all, on the popular TV weight-loss shows we see people working out for four to six hours a
day or more.
The fact of the matter is, when it comes to exercise, more isn’t better; in fact, more is less.
And this isn’t just my opinion. This is something that has been proven over and over again in
scientific studies. In one study published in the scientific journal Metabolism researchers
discovered that people who performed intense interval training for 20-30 minutes burned 3
times more body fat than people who exercised twice as long but at a lower intensity level.
So we see that there is a compelling scientific case to be made for working out for less time
and with greater intensity. There’s also the factor of practicality. What I’ve seen in the real
world over the past couple decades with helping people make exercise and fitness a part of
their lifestyle is that if people are expected to do hours of exercise a day, very few will stick
with it long term.”
Bill Phillips Transformation
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HIIT
The four key factors for every good workout plan:
1) Consistency - Workouts only work if we do them consistently. Basic plans are best and
increase compliance. The 5-25 method is basic and smart. You can do it at home or at a
gym. You don’t need any fancy equipment.
2) Intensity - Our workout sessions offer a wonderful opportunity to train the mind’s ability
to recognize more of our potential. Far too many people approach exercise the way they do
the rest of their lives which is with little passion or intensity and a lot of false, limiting beliefs
about what they’re capable of. The 5-25 workouts must be intense.
3) Efficiency - We want the most benefit in the least amount of time. My 5-25 plan delivers
just that. I guarantee that each 25-minute workout will produce a greater fat-burning effect
and help improve cardiovascular fitness more than most two-hour exercise sessions.
4) Sustainability - People who get healthy and stay healthy are the ones who stick with it for
the long term. Yes, some people might be able to dedicate many hours a day to exercise for
a short period of time but it’s not sustainable. The 5-25 plan is very realistic and most
everyone can fit it into their daily schedule, no matter how busy they are. It’s also safe and
it produces motivating results in terms of fat loss and muscle strength, while it gives you
increased energy throughout the day.
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Day 8
Walking
Walking
Researchers at the Harvard School of Public Health found that walking half an hour a day cut
the overall risk of heart disease by 18 percent. In a study of the benefits of walking for
people with diabetes, the Centers for Disease Control and Prevention, found that just two
hours of walking per week can reduce the risk of death from heart disease by 34 percent.
With that in mind…
Enjoy your walk! Walk with a friend, walk with music, listen to a class or self improvement
audio while you are walking.
•
•
•
•
•
If you're worried about how brisk walking might affect your health, talk with your doctor
before you start a walking program.
Start with a short-term goal. For example, walk for 5 or 10 minutes every day. Or
increase your number of steps by 300 to 500 each day.
After you've made walking a habit, set a longer-term goal. You may want to set a goal
of walking briskly for at least 30 minutes a day or work up to 10,000 steps a day. You
can try to do this 5 days a week or more.
You can wear a pedometer to track your steps each day.
To stay motivated, find a walking partner, such as a family member, friend, or coworker.
Daily dog walks are also a great way to keep up your walking routine.
Adapted from Webmd.com
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Day 8
Running
Running can be even more effective than walking if you can do it safely. In the Harvard study, people
who ran at least one hour per week cut their risks of heart disease by 42 percent. High intensity
aerobic exercise, such as running, has been associated with improvements in a wide range of
cardiovascular risk factors, including physical fitness, increased HDL (the good cholesterol),
decreased blood pressure and decreased inflammation, says Frank Hu, M.D., from the Harvard
School of Public Health. For many of us, body and soul unite in running. It strengthens the body at
the same time that it soothes the soul.
Walk before you run. Start out slow and make a plan. Think about what is realistic for you right now
and what your goal is. If you know where you are and where you want to be, it is always so much
easier to get there. Start out with a 5K before you sign up for a ½ of full marathon. Unless you are
very athletic and have recently been in an intense program, start out with a walk/run plan. Set your
goal for 4 times a week at about 20 or 30 minutes each.
Where to run. If your knees are bad, or you are just starting out, don’t start on the street. Start
someplace soft and smooth. Don’t run along the road either, because one little dip can cause foot or
ankle injury. Choose a treadmill, a rubber track, a well kept track with chips to soften (but not if
there are holes), and if you can’t do that, at least choose blacktop over cement.
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Day 8
Running
Week 1
Run 2 minutes, walk 4 minutes (complete 5 cycles)
Week 2
Run 3 minutes, walk 3 minutes (complete 5 cycles)
Week 3
Run 5 minutes, walk 2.5 minutes (complete 4 cycles)
Week 4
Run 7 minutes, walk 3 minutes (complete 3 cycles)
Week 5
Run 8 minutes, walk 2 minutes (complete 3 cycles)
Week 6
Run 9 minutes, walk 2 minutes (complete 2 cycles, then run 8 minutes)
Week 7
Run 9 minutes, walk 1 minute (complete 3 cycles)
Week 8
Run 13 minutes, walk 2 minutes (complete 2 cycles)
Week 9
Run 14 minutes, walk 1 minute (complete 2 cycles) if you feel good this week move on to
week 10, if not, repeat week 9 until you feel good)
Run 30 minutes.
Week 10
Runners World
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Day 8
Running
If you are running for weight loss try HIIT or High intensity interval training. It is very
easy to do this and the glory is, the same formula works for everyone.
2 Minutes Walking
2 Minutes Jogging
1 Minute Running
(5 cycles)
It always takes 25 minutes. You walk at your own pace, you jog at your own pace and
then you run as hard as you can – at your own level. Each time you perform 25
minutes of HIIT your endurance improves and you step it up a level. Where you start
today will not be the same place as the person next to you and you will improve at your
own pace.
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Day 8
Running Safety
1. Do get a medical exam before beginning a running program.
2. Don’t try to train through an injury. You must take time off to seek medical advice or to recover.
3. Do dress appropriately. If you are running in the dark, wear something people can see. If it is
cold, wear warm layers. If it is hot, wear sunblock, sunglasses, a cap and light clothing. Be
smart!
4. Don’t run in worn out shoes or the wrong style of shoes.
5. Do tell someone where you are running, what time you started and what time you expect to
return.
6. Do stretch before and after your workout.
7. Don’t expect drivers to watch out for you. Run facing traffic and do not cross an intersection
without making eye contact with a driver and proceeding cautiously.
8. Do run with a partner when possible.
9. Don’t wear headphones that cancel out noise when you are running outside. Be aware of what is
happening around you.
10. Do run in populated areas. If you don’t have a partner, carry self defense spray or run with a
dog.
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Day 8
Beyond Beginners
Avoid hills when you first start out. You will probably be ready for them about the time you are
ready to speed up. When you do start running hills, start out slowly.
Hills are good for you because they build both cardiovascular and muscular strength. They have a
mental advantage as they help to ward off boredom. Uphill and downhill running can be a challenge.
Start out with small rolling hills and build up to the big hills later. Grassy hills that are a little softer
are better to start off on than concrete.
When you are ready to run your first race, start out local and laid back. There are fun runs that are
about 2 miles, 5k’s, 10ks, ½ and full marathons. Start off with the fun run and move up. Pay
attention to the course and choose one that is flat. Choose a run during a comfortable season, when
you can expect reasonable weather that will not add difficulty. Try a time that is not too hot and
humid or cold. Find a friend or a group of friends to run with, that will add to the fun. Start off slow
in the run, you can always pick up the pace. Sometimes that is hard to do because there is so much
excitement and adrenaline in the air. Be careful, it is a lot easier to slow down than to finish a race
when you have already run out of steam! Most important - have fun.
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Day 8
Yoga
Yoga may help reduce the risk of heart disease by decreasing cholesterol levels,
lowering blood pressure, and by reducing stress and anxiety. In one study,
researchers in India followed people with heart disease. At the end of one year,
people who practiced a yoga-based lifestyle, including dietary changes and stress
management, found an overall drop in their total cholesterol of 23 percent and a
decreased LDL cholesterol of 26 percent, and an improvement of their heart disease
overall between 43 and 70 percent.
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Day 8
Weight Training
Weight-Training more than 30 minutes per week decreased heart disease risk by 23
percent in the Harvard study. Weight training can help lower high blood pressure,
improve cholesterol levels and help control blood sugar levels says Dr. Hu. By
increasing lean muscle tissue and decreasing fat tissue in the body, it may also help
boost your metabolism to help you maintain a healthy weight. How much do you
need to do? Perhaps not as much as you think.
“We usually recommend doing eight to 10 different kinds of weight-lifting exercises,”
says Barry Franklin, Ph.D., a spokesperson for the American Heart Association.
Although three sets of 8 to 12 repetitions per exercise has traditionally been
prescribed, research shows that people who do just one set of 8 to 10 repetitions of
each exercise experience improvements in muscle strength and endurance similar to
improvements experienced by those who do three sets of each exercise. You get the
biggest bang for your buck just by doing the first set, and you can do this entire
exercise regimen in just 10 to 12 minutes.
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Day 8
Worksheet-Upper Body
Chest
Back
Choose 2 from each list
Choose 2 from each list
Barbell Bench Press
Alternate Dumbbell Curls
Barbell Incline Press
Barbell Curls
Dumbbell Bench Press
Preacher Curls
Dumbbell Incline Press
Concentration Curls
Dumbbell Flies
Cable Curls
Cable Crossovers
Hammer Curls
Pull-ups
Wide-Grip Lat Pulldowns
Shoul
-ders
Biceps
Tricep
s
Seated Triceps Presses
Lying Triceps Presses
One-Arm Dumbbell Rows
Triceps Kickbacks
Seated Cable Rows
Triceps Pushdowns
Back Extensions
Cable Extensions
Straight Arm Pulldowns
Bench Dips
Seated Dumbbell Press
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
For best results, make a plan to rotate these with lower body
strength training 3 times per week. You may do (3) sets of 12 of (2)
for each muscle group, or the old Body for Life Style
x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try increasing
your weight on each set, but don’t sacrifice form. Never do the
same muscle group within 24 hours of each workout. The muscles
strengthen as they repair and need the rest.
Upright Barbell Rows
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Day 8
Worksheet-Lower Body
Quadri- Choose 2 from each list
ceps Barbell Squats
Leg Presses
Abs
Choose 2 from each list
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Leg Extensions
Ham- Dumbbell Lunges
strings
Straight-Leg Deadlifts
Lying Leg Curls
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Calves Seated Calf Raises
Standing Heel Raises
For best results, make a plan to rotate these with lower body strength training 3 times per week. You may do (3) sets of 12
of (2) for each muscle group, or the old Body for Life Style x12,x10,x8,x6,x12,x12 or (2) of each muscle group. Try
increasing your weight on each set, but don’t sacrifice form. Never do the same muscle group within 24 hours of each
workout. The muscles strengthen as they repair and need the rest.
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Day 8
Zumba
Zumba is a Latin inspired dance- style fitness workout that started in 2001. The story behind
the style is that the creator, Beto Perez, went to teach an aerobics class in Miami and forgot
to bring his music so he taught the class using his own personal playlist of Latin music. The
Zumba style of fitness was born.
Zumba is now taught in over 150 countries in all types of fitness facilities from YMCAs to
Karate studios and Gold’s gyms.
Zumba is a fun, effective workout that does not require prior dance experience. The
instructor dances in front of the class, changing the routine to each song. The moves are
repeated and the students follow along. There is no stopping the music and counting out the
steps before each song. The music moves along at a fast pace and the students do the best
they can to pick up the steps and join in. The music is Latin based with a quick beat.
The moves consist of hip shaking and shimmying with hints of hip hop thrown in. One
cannot be shy or inhibited while doing Zumba. Naturally the instructors make each move
look easy while
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Day 8
Zumba
the rest of the class fumbles about, stiff legged and off beat. The reason Zumba is so
fun is because there is no pressure to get it right. The main focus is on fun. The
instructors encourage you to move your body, swing your hips and enjoy the music.
Everyone looks a bit silly so you will not be noticed. Rarely is the class on the same
beat or even lifting the same arm.
One thing to be careful of while doing Zumba is the amount of pivoting on one foot.
If you have bad knees, be sure to wear shoes that will slide on the floor or take off
your sneakers and dance in your socks.
The students workout in everything from form fitting yoga gear to loose t-shirts and
cargo pants. You do not need any special equipment just plenty of water to
rehydrate and a towel to wipe the sweat from your brow.
Zumba classes are offered in many locations. Many studios will offer special deals
and discounts to new students. You can google Zumba classes in your area to find
local facilities that offer classes. If you are looking for a fun and different way to get
in a good work out, you should give Zumba a try.
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Day 8
Rebounder
Gentle jumping on the mini trampoline:
•
Releases endorphins and other hormones
•
Stimulates and exercises EVERY cell in the body at the same time
•
Stimulates muscle tone and strength
•
Increases flexibility
•
Oxygenates the blood
•
Improves circulation
•
Helps to release toxins
•
Stimulates the lymphatic system
You can set the rebounder up in the living room bounce and watch television at the same
time. Try turning on the music and bouncing.
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Day 9
Good Morning,
Today is implementation day! That means you are going to
get caught up on everything you have missed for the last 8
days and go back over and reevaluate your goals. Perhaps
there are new ones you want to make instead, or ones that
aren’t serving you as well (read: not motivating you).
How are you doing on your journaling? Today is a good
day to go back, read and see everything you have learned
and all the progress you have made.
To Your Health,
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110
Day 9
Task
Make a list of 10 things
you are grateful for today.
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Day 10
Hola!
Today’s packet is on eating out. Yes, even at the fast food
joint down the street. It is all in being assertive and
choosing what is good for you.
Have an amazeballs day!
To Your Health,
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10
Caffeine
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Day 10
Task
Think of someone who is important
to you. Write them a note telling
them that they are important to you
and why. Thank them.
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Day 10
Caffeine
1. Cardiovascular Problems
Caffeine increases heart rate, elevates blood pressure and can contribute to the development of heart
disease. Drinking both decaf and regular coffee may increase cholesterol and homocysteine, the
biochemical that science has linked to increased risk for heart attack. Caffeine is also linked to coronary
vasospasms, which cause 20% of all fatal heart attacks, that kill otherwise perfectly healthy people.
2. Stress
Caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety,
irritability, muscular tension and pain, indigestion, insomnia and decreased immunity. Increased levels of
stress can keep you from making healthy responses to normal daily stress.
3. Emotional Disturbances
Anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, but equally
important are depression and attention disorders. Depression may occur as part of the letdown after the
stimulant effects of caffeine wear off. It may also appear during the recovery period after quitting
caffeine while the brain's chemistry is readjusted. Rather than increasing mental activity, caffeine actually
decreases blood flow to the brain by as much as 30% and negatively affects memory and mental
performance.
4. Blood Sugar Swings
Diabetics and hypoglycemics should avoid caffeine. Caffeine stimulates a temporary surge in blood sugar
followed by an overproduction of insulin, which causes a blood sugar crash within hours. This
rollercoaster causes weight gain since insulin's message to the body is to store excess sugar as fat.
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Caffeine
5. Gastrointestinal Problems
Many people experience a burning sensation in their stomach after drinking coffee because coffee
increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Coffee, including
decaf, reduces pressure on the valve between the esophagus and the stomach so that the highly acidic
contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal
reflux disease.
6. Nutritional Deficiencies
Caffeine inhibits the absorption of some nutrients and causes the urinary excretion of calcium,
magnesium, potassium, iron, and trace minerals.
7. Male Health Problems
Milton Krisiloff, MD, has found that in the majority of cases, men can significantly reduce their risk for
urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine.
8. Female Health Problems
Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight and
menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth
control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine.
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Caffeine
9. Aging
Many people find that in their 40s, they can no longer tolerate the same level of caffeine consumption
they could in their 20s and 30s. Production of DHEA, melatonin and other vital hormones decline with
age, but caffeine speeds up that process. Caffeine dehydrates the body and contributes to aging of the
skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify
foreign toxins.
10. Adrenal Exhaustion
Caffeine consumption leads to eventual adrenal exhaustion, which can leave you vulnerable to a variety
of health disorders related to inflammation and fatigue.
Adapted from Caffeine Blues: Wake Up to the Hidden Dangers of America's #1 Drug, by Stephen
Cherniske.
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Day 11
Good Morning Sunshine!
Your body needs minerals! That is what you are going to
learn about today.
Eat healthy.
Get out and move.
Do something for someone else!
To Your Health,
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119
Day 11
Task
Make a list of 20
things you like
about yourself.
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Day 11
Minerals
Categorized as either major or trace dependent upon how much our body needs. Trace
minerals are needed just as much for function but they are needed in much smaller
amounts than major minerals.
Major minerals include:
! Calcium
! Phosphorus
! Potassium
! Sodium
! Chloride
! Magnesium
! Sulfur
Trace minerals include
! Iron
! Iodine
! Zinc
! Chromium
! Selenium
! Fluoride
! Molybdenum
! Copper
! Manganese
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Minerals
Minerals are inorganic, they do not contain carbon. They are much more simple in structure
than vitamins. Therefore they are much less vulnerable to damage from heat, light,
cooking, processing etc. They can be bound to other substances, such as oxylates in
spinach and tea and phytates in legumes and grains, making them unavailable for
digestion by the body.
Calcium
! Involved in bone and teeth structure
! Aids in muscle contraction, blood clotting, blood vessel contraction and dilation
! Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy,
sesame, almonds, fortified foods
Fluoride
! Plays role in bone health
! Prevents tooth decay and cavities
! Found in fortified tap water, tea and seafood
! Fortified toothpaste
Iodine
! Needed for thyroid function
! Found in iodized salt, seafood
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Day 11
Minerals
Minerals are inorganic, they do not contain carbon. They are much more simple in structure
than vitamins. Therefore they are much less vulnerable to damage from heat, light,
cooking, processing etc. They can be bound to other substances, such as oxylates in
spinach and tea and phytates in legumes and grains, making them unavailable for
digestion by the body.
Calcium
! Involved in bone and teeth structure
! Aids in muscle contraction, blood clotting, blood vessel contraction and dilation
! Found in dairy foods, dark green vegetables, seaweeds, canned fish with edible bones, soy,
sesame, almonds, fortified foods
Fluoride
! Plays role in bone health
! Prevents tooth decay and cavities
! Found in fortified tap water, tea and seafood
! Fortified toothpaste
Iodine
! Needed for thyroid function
! Found in iodized salt, seafood
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Day 11
Minerals
Iron
! Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which
are oxygen carrying cells
! Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy
vegetables, dried fruits, enriched grains
! We absorb animal form better than plant form. Vitamin C source improves absorption of plant
form
Magnesium
! Assists in nerve and muscle function
! Regulates muscle contractions and blood clotting
! Maintains bones and teeth
! Helps prevent constipation
! Sources include green leafy vegetables, legumes, nuts, seeds, whole grains
Phosphorus
! Required for bone and tooth structure
! Part of DNA
! Found in most foods including animal and plant
Potassium
! Maintains water and electrolyte balance
! Helps control activities of heart, muscle and nervous system
! Present in almost all animal and plant foods
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Day 11
Minerals
Iron
! Needed for the formation of hemoglobin in the blood and myoglobin in muscle, both of which
are oxygen carrying cells
! Sources include red meat, organ meats, fish, poultry, eggs, beans, lentils, green leafy
vegetables, dried fruits, enriched grains
! We absorb animal form better than plant form. Vitamin C source improves absorption of plant
form
Magnesium
! Assists in nerve and muscle function
! Regulates muscle contractions and blood clotting
! Maintains bones and teeth
! Helps prevent constipation
! Sources include green leafy vegetables, legumes, nuts, seeds, whole grains
Phosphorus
! Required for bone and tooth structure
! Part of DNA
! Found in most foods including animal and plant
Potassium
! Maintains water and electrolyte balance
! Helps control activities of heart, muscle and nervous system
! Present in almost all animal and plant foods
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Day 11
Minerals
Selenium
! Functions as antioxidant
! Helps prevent some cancers
! Found in meat, chicken, fish, seafood, brazil nuts, grains, garlic, mushrooms
Sodium
! regulates water and electrolyte balance
! required for nerve and muscle activity
! maintains regular acid/base balance
! Found in table salt, soy sauce, milk products, sea vegetables
Zinc
! Assists in the activity of numerous enzymes
! Essential to immune function and wound healing
! Aids in DNA synthesis and reproduction
! Maintains sense of smell and taste
! Food sources include meat, poultry, seafood, eggs, dairy, whole grains, fortified cereals, and
legumes
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Day 12
Good morning,
It is almost time for another break…what better day to
learn to relax! Pour yourself some warm lemon water, sit
back and read our packet for today on meditation.
To Your Health,
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128
Day 12
Task
Set aside 15 minutes to
meditate or pray. Schedule this
15 minutes into the remainder
of our 28 days.
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Day 12
Meditation
Whether you call it reflection, meditation or prayer, it calms and clears our minds and provides for
necessary inner health. Our world is so busy and if we allow the external happenings around us to
integrate with our inner peace, stress and physical illness can ensue.
Meditate in Latin, means to connect and align with our center. Prayer is to align with our God. Either
way, we are silencing our outer world and aligning with our true self.
Meditation and prayer have been around since ancient times. It is even more important now because
of the “busyness” we surround ourselves with. If we can start out with just a few minutes a day and
let the time grow, we will experience gains in many areas of our lives. One of the best things,
meditation is free! If we can find the time, we can do it almost anyplace. We don’t have to dress up
or have anything special.
Just make yourself comfortable and go for it.
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Meditation
Benefits:
• Clarity
• Perspective
• Wisdom
• Creates inner peace
• Understanding
• Spiritual harmony
• Relaxation
• Enlightenment
• Deepens relationship with God
• Introspection
• Ideas
• Assurance
• Puts us in the present
• Improves flow of oxygen to lungs
• Improves blood flow
• Reduces anxiety
• Decreases tension
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Day 12
Meditation
Benefits:
• Reduces release of cortisol (weight gain)
• Enhances immunity
• Decreases aging
• Raises DHEA level
• Helps headaches
• Increases self confidence
• Releases fears
• Creativity
• Focus
• Intuition
• Productivity
• Purifies thoughts
• More assertive, less aggression
• Reduces worry
• Reduces guilt
• Increases tolerance
• Centers
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Day 12
Meditation
Meditation, where do you find the time, and how do you stay focused? What’s the
best way to get started?
To be honest, I’m still working on that. I’ll always be working on it! I started with
guided meditations, which help me stay focused. I had never been particularly good
at sticking with meditation, so I made a commitment that I would meditate every
day. I kept hearing it would change my life. I loaded up my IPOD with guided
meditations, you can find them free all over the Internet. Now, I was stressing about
having TOO many meditations! Not a great start.
You really have to stick with it, and keep on meditating, even if you feel like you
spend more time thinking about all the laundry you should be doing. My mind runs at
100 MPH most of my waking hours, I really wanted to learn how to turn it off on
occasion! It does get better and better as you practice. I’m probably about five
years into it now, and I see the benefits everyday. The more I practice at quieting my
mind for meditation, the quicker and easier quieting my mind is in my everyday life.
It’s so important to really isolate yourself when you start to meditate. You need to
really shut out the external and internal distractions as best you can. Not an easy
thing to do, unless you live alone, with no pets. My initial goal was to try to meditate
first thing in the morning, and last thing before I go to sleep. That almost never
happens. I already get up before 6AM every morning, and unless I literally don’t get
out of bed before I meditate, something grabs my attention first. I have to tiptoe into
the bathroom and hope the puppy doesn’t hear me! Not likely.
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Day 12
Meditation
I downloaded some meditations to my phone, so that on weekday mornings I can just
grab my phone, literally before I even get out of bed, and start my day with some quiet
time.
You can also bookmark meditations on YouTube, which are easy to find on the fly. On
weekend mornings I get up, take care of the dog, get myself a cup of tea, and head back
to my room or out to my deck to meditate. I love morning meditations, it’s awesome to
start your day with a clear mind.
Evening meditations are wonderful, you’re sleepy so it’s a very different experience. There
are some nice guided meditations that are designed to be listened to when you’re going to
sleep. It’s a fabulous way to wind down your day, and calm down your mind for a good
nights rest. If there’s something in your life you’re hoping to manifest or focus on,
meditating on that topic before you go to sleep is said to tune your dreams and soul into
those desires. I find I dream so much more when I meditate before sleep! I’m keeping a
dream journal, that’s a topic for another day.
I’ve even tried to meditate during the day! On weekends that’s do-able, on weekdays it’s
a riot. I’ve tried to find a quiet lot, in my car, sitting in a pretty place, hoping no cops
come by and knock on my
window wondering if I’m alive!
There’s the delicate balance of needing the car battery on so I can listen to the meditation,
and since it’s cold, so that the heat can run. I don’t want to asphyxiate myself, so then
there has to be open windows, you’re starting to get the picture. Not exactly the stress
free environment I’m shooting for.
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Day 12
Meditation
Meditating, for me, is starting to feel like a splurge on myself, fabulous!
Making time to meditate is now as wonderful as making time for pedicures and
massages. I had no idea I would be so enthusiastic about it! I love the little bit
of tranquility it brings to my life. With all of the decisions that I have to make on
a daily basis, this tranquility is much appreciated.
.
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Day 12
Meditation
Progress, not perfection.
Here are some resources to check out when you have some time:
For those of you that use iTunes, go the iTunes store, search for meditations, and narrow
down to podcasts. They’re free, and there are tons and tons of them. Try and find the
ones that feel right for you.
Here’s Deepak Chopra on learning to meditate. He did this clip for the Dr. OZ show
awhile back.
http://www.mindbodygreen.com/0-491/Meditation-Techniques-for-BeginnersDemonstrated-by-Deepak-Chopra-Video.html
There are some different meditation techniques. There are Mantra meditations, Chakra
meditations, Heart Centered meditations, Trataka meditations, and more. You really
have to experiment and find what resonates with you. I find different techniques work
for me at different times, so play around. Here’s a good article describing different
techniques.
http://www.healthandyoga.com/html/meditation/meditationtechniques.html
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Day 13
Hey there!
It’s almost been two weeks!
Practice what you have learned. Eat to feed your body, rest
to feed your soul, and move your body whenever you can!
Happy Break!
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138
Day 13
Task
Enjoy the break! Think of someone who is
important to you and spend 30 minutes with
them….just enjoying each other. Put away your
cell phone, turn off the television and enjoy their
company uninterrupted.
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140
Day 14
Task
Have some fun. Think of something you really
enjoy doing and do it.
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Day 15
Hello!
This week, we will start with some nutrition information that
may change your life! Advanced nutrition principles may
not sound so exciting now, but when you find out what it will
do for you, you will start to appreciate the importance!
I hope you have an epic week;)
To Your Health,
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15
Advanced Nutrition
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Day 15
Task
Try some green juice. Consider cutting
out your caffeine.
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Day 15
Green Vegetables
Dark leafy green vegetables supply:
•
minerals (calcium, iron
•
Vitamins
•
Folic acid
•
Fiber
Health Benefits of Green Vegetables:
•
Alkalizes (cancer prevention
•
Liver, gall bladder and kidney function
•
Immune system
•
Reduces mucus
•
Circulation
•
Antioxidants
•
Better digestion (enzymes)
•
Carotenoids
•
Energy
•
Phytochemicals
•
Cleans blood
•
Micronutrients
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Day 15
Green Vegetables
“As a shopper, you may pass by them many times, looking but not buying, noticing, the dazzling array
of fresh, crisp, and nutritious greens – curly kale, red and green chard, collards, bok choy, mustard
greens, arugula, frisee, mesclun, and other exotic looking lettuces. A little uncertain, a little
confused, you tuck these impressions into a corner of your mind. Then, at a favorite restaurant, an
exotic-looking salad is served, or perhaps tender beet greens with garlic and olive oil. The next trip to
the market once again serves to conjure up these tasty dishes. This time, you buy some beet greens,
some arugula, even frisee, and take them home. Now what?” Greens Glorious Greens
“Diets that are rich in vegetables and fruits are protective against many cancers – there is an
enormous amount of work on this,” says Lee Wattenberg, a professor at the University of Minnesota
who has been studying cancer prevention for 30 years. “Over the last decade a fairly large number of
prevention compounds have been found in fruits and vegetables. When you look at the totality, it’s
quite impressive.”
As impressive as the health benefits of greens may be, you should not picture a pile of tasteless, hard
to chew greens on your plate. You don’t have to eat them just because they are healthy for you. We
are here to say that leafy greens are not only beautiful to behold, but also tasty and capable of
transporting us (through recipes) to far corners of the earth where greens have been a way of life for
centuries. The
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Day 15
Green Vegetables
Knowledge that you can transform
greens into a variety of delicious
dishes is what you hope to pass
along.
With the exception of spinach and
lettuce, and some use of collards ant
turnips greens in the South, leafy
greens have generally not been part
of the American diet.
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Day 15
Green Vegetables
Oxalates include some leafy greens, berries, fruits and vegetables high in vitamin C, some nuts and
seeds, coffee, tea and chocolate. That is why it is important to have a nice variety of foods in your diet
and not be extreme in any one thing.
Oxalate is a molecule that, under certain circumstances, links up with calcium and crystalizes. It is
important to eat a low oxalate diet if you suffer from kidney stones, fibromyalgia, inflammation, or have
had part of your intestine removed.
A food is considered high in oxalates when it has more than 10mg of the compound per serving.
Some of the foods high in oxalate include, spinach, green beans, rhubarb, kidney beans, soy, sweet
potatoes, strawberries, raspberries, tangerines and kiwis. Meat and dairy do not have oxalate.
To balance vegetables that are high in oxalates combine them with richer foods like seeds, nuts, beans or
oil.
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Day 15
Green Vegetables
Arugula
Endive
•
Cruciferous
• Bitter, leafy
•
Peppery taste
• Belgian endive, escarole, and curly endive
•
High in potassium
•
Manages blood pressure
•
Prevents osteoporosis
•
Boosts memory (phytochemicals)
•
Antioxidants
(frisée).
• Good source of potassium, (manages blood
pressure and preventing osteoporosis)
• Vitamin K (may prevent bone fractures).
Escarole
• Leafy
• Good source of potassium, a mineral involved
Collard Greens
in managing blood pressure and preventing
•
Cruciferous and leafy
•
From the cabbage family
•
Good source of beta-carotene
•
Helps prevent and manage arthritis, cataracts,
osteoporosis
• Good source of vitamin K( may prevent bone
fractures).
macular degeneration
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Day 15
Green Vegetables
Kale
•
cruciferous and leafy from the cabbage
•
Good source of antioxidants, including vitamin C,
beta-carotene, lutein, and zeaxanthin (helps
maintain healthy eyes, hair, and skin)
•
Calcium and potassium (keeps bones and teeth
strong)
•
Quercetin (anti-inflammatory) (arthritis and
memory loss)
• Good source of antioxidants, (helps prevent arthritis,
cataracts, and macular degeneration, as well as maintain
healthy hair and skin)
• Good source of potassium (manages blood pressure and
prevents osteoporosis)
• Vitamin K (may prevent bone fractures)
Mustard Greens
• Pungent, peppery flavor
•
Riboflavin (may protect against migraines)
•
Vitamin K (may prevent bone fractures)
• Antioxidants (vitamin C, beta-carotene, lutein, and
zeaxanthin, which help prevent arthritis and maintain
healthy eyes, hair, and skin)
• Contains folate, (may help reduce the risk of heart disease,
Lettuce
enhance memory, and improve mood)
•
Leafy
•
Romaine, green leaf, red leaf, bibb, and butterhead
•
Good source of antioxidants
• Vitamin K (may prevent bone fractures)
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Day 15
Green Vegetables
Radicchio
•
leafy vegetable with a bitter taste
•
good source of potassium (manages blood
pressure and prevents osteoporosis)
•
Vitamin E
•
Lutein (maintains healthy eyes and skin)
• Vitamin K (may prevent bone fractures)
• Iron and Vitamin B
Swiss Chard
• Leafy green vegetable
• Similar to spinach
• Good source of antioxidants (vitamin E, beta-carotene,
lutein, and zeaxanthin)
Spinach
• Magnesium
•
Dark leafy green vegetable
•
Nutrient-dense
•
High in fiber
•
Can help you manage type 2 diabetes
•
Good source of antioxidants (vitamin C, beta
•
• Potassium
• Vitamin K
Turnip Greens
• Leafy green vegetable
carotene, lutein, and zeaxanthin)
• Good source of antioxidants
Very high amounts of potassium
• Contains folate
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Day 15
Green Vegetables
Watercress
•
Leafy green vegetable
•
Peppery flavor
•
Good source of beta-carotene, lutein, and
zeaxanthin
•
Vitamin K
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Day 15
Phantastic Phacts
Do you understand the importance of alkaline and acid in the body?
The most important thing to know is that illness is cause by acid. Acid and alkaline balance is important
to your health. THIS IS THE FACT:
•
Illness is caused by Acidification
•
Alkaline -acid balance is one of the big keys to health. Once you master this in your diet. You will
thrive. You will be surprised by all the diseases and ailments that are caused by acidity in the diet…
and then in the body.
Acidity causes disturbance in your enzymes, demineralization and seriously
harmful acid activity.
If you are too acidic you may suffer from the following; No energy, Depression, Nervousness and
agitation, Low stress threshold, Tooth and gum disease, Conjunctivitis, Cracking at the corners of your
lips, Acidic diarrhea, Mineral and calcium depletion of bones, Osteoporosis, Inflamed intestines, Burning
in the bladder, Runny nose and chills, dry skin, thin nails, dull, dry hair, leg cramping, Rheumatism,
Arthritis, Sciatica, Tendinitis, Migrant joint pains
UNDERSTAND PH BALANCE:
The pH scale goes from 0 to 14
The numbers below 7 are acidic (low on oxygen)
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Phantastic Phacts
THIS IS IMPORTANT…
•
Blood, lymph and cerebral spinal fluid in the human body are designed to be slightly alkaline at a pH
of 7.4.
•
At a pH slightly above 7.4 cancer cells become dormant
•
At pH 8.5 cancer cells will die while healthy cells will live.
THIS IS WHAT YOU MUST DO TO BE OPTIMALLY HEALTHY…
•
60-80% of the diet should be alkaline
•
20-40% should be acidic for an optimum result.
ACIDIC DIETS EAT UP YOUR MINERALS – ALKALIZING DIETS REPLENISH YOUR MINERALS
So, what is acidic? Fried foods, animal products ….you get it. Alkaline is the good green stuff.
When
you eat acidic food, your body works like crazy to bring it back to an alkaline state…that is how you get
sick…it robs your mineral stores to overcompensate…this is where the trouble comes in.
The standard American diet (sad) is acidic, burgers, cheese, coffee….all the stuff that gets eaten every
day is eating up all the good things in your body. Bottom line is you need your minerals. Your body does
not replenish its minerals. Once you use them, they are gone. If you want more you need to eat them.
Minerals help your body to build essentials to its health; proteins, enzymes, hormones, etc. Foods that
are high in minerals are alkaline.
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Phantastic Phacts
You can exercise to improve your PH balance! Exercise helps the body to balance PH.
AVOID
ENJOY!
cold-water fish
cream
asparagus
spirulina
lemons
beef
synthetic supplements
beets
sprouts
limes
venison
pharmaceutical drugs
bell peppers
zucchini
mangoes
pork
sugar
broccoli
buckwheat
melons
wild game
coffee
carrots
millet
poultry
margarine
cauliflower
quinoa
shellfish
roasted peanuts
chlorella
amaranth
eggs
soft drinks
celery
stevia
strawberries
milk (raw &
isolated soy protein
chicory
beans
flax seed
pasteurized)
isolated whey protein
cucumbers
peas
hemp seed
butter
kelp
cold pressed hemp,
white chia seed
cheese
leafy greens
flax and borage seed oil
radish
apples
cantaloupe
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avocados
papayas
pomegranates
bananas
sesame seed
almonds
coconut
brazil nuts
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The Dirty Dozen
1. Apples - a tree fruit that always makes the list: Apples. More than 40 different pesticides have been detected
on apples, because fungus and insect threats prompt farmers to spray various chemicals on their orchards. Not
surprisingly, pesticide residue is also found in apple juice and apple sauce, making all apple products smart
foods to buy organic. Some recommend peeling apples to reduce exposure to pesticide residue, but be aware
that you're peeling away many of the fruit's most beneficial nutrients when you do so! Can't find organic
apples? Safer alternatives include watermelon, bananas and tangerines.
2. Celery - Another perennial food on the dirty dozen list is celery. It's a good one to commit to memory, since it
doesn't fit the three main categories of foods with the highest pesticide residue (tree fruits, berries and leafy
greens). USDA tests have found more than 60 different pesticides on celery. Can't find organic celery? Not to
worry some safer alternatives with a similar crunch include broccoli, radishes and onions.
3. Strawberries - Strawberries are always on the list of dirty dozen foods, in part because fungus prompts
farmers to spray, and pesticide residue remains on berries sold at market. Nearly 60 different pesticides have
been found on strawberries, though fewer are found on frozen strawberries. Can't find organic strawberries? No
worries! Safer alternatives include kiwi and pineapples.
4. Peaches - Another tree fruit that always makes the dirty dozen list: peaches. more than 60 pesticides have
been found on peaches, and nearly as many in single-serving packs, but far fewer in canned peaches. Safer
alternatives include watermelon, tangerines, oranges and grapefruit.
5. Spinach - Leading the leafy green pesticide residue category is spinach, with nearly 50 different pesticides.
(While frozen spinach has nearly as many, canned has had fewer detected pesticides.)
6. Nectarines (imported) - Nectarines, at least imported ones, are among the most highly contaminated tree
fruits. Domestic nectarines don't test with as much pesticide residue, but overall 33 pesticides have been
detected on nectarines. Can't find organic nectarines? Try pineapple, papaya or mango instead.
7. Grapes - Another perennial entrant on the dirty dozen list, imported grapes can have more than 30 pesticides.
Raisins, not surprisingly, also have high pesticide residue tests. Makes you wonder about wine, eh?
Adapted from The Daily Green
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The Dirty Dozen
8. Sweet Bell Peppers – Another fruit that usually makes the dirty dozen list because it tends to have
high pesticide residue is the sweet bell pepper, in all of its colorful varieties. Nearly 50 different pesticides
have been detected on sweet bell peppers.
9. Potatoes - America's favorite vegetable is the potato; unfortunately, more than 35 pesticides have
been detected on potatoes in USDA testing. Sweet potatoes offer a delicious alternative with less chance
of pesticide residue.
10. Blueberries - Blueberries usually make the dirty dozen list, since more than 50 pesticides have
been detected as residue on them. Frozen blueberries have proved somewhat less contaminated.
Unfortunately, obvious alternatives like cranberries and cherries, while they may not make the dirty
dozen list this year, are often contaminated themselves. For breakfast cereal, if you can't find blueberries,
consider topping with bananas.
11. Lettuce - Joining spinach in the leafy greens category, lettuce makes the list of dirty dozen foods
with the most pesticides. More than 50 pesticides have been identified on lettuce. If you can't find
organic lettuce, alternatives include asparagus..
12. Kale - A superfood, traditionally kale is known as a hardier vegetable that rarely suffers from pests
and disease, but it was found to have high amounts of pesticide residue when tested in each of the past
two years. Can't find organic kale? Safer alternatives include cabbage, asparagus and broccoli. Dandelion
greens also make a nutritious alternative
Adapted from The Daily Green
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Juice or Blend
Blenders retain everything from the food.
They take the fiber and pulp and blend it all together.
Juicers separate the pulp from the juice and we drink the juice only.
When you first start out, juicing is a lot easier on your body. Whether you are juicing to treat a health
condition or just to stay healthy, you will experience a lot of detoxification if you are not used to all that
fiber.
The juice will still give you loads of energy.
When you get used to the juice, and if you enjoy the texture, go ahead and try smoothies.
When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.
Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and
wounds. The chlorophyll remakes our blood. It is centered on magnesium and our blood is centered on
iron.
*IMPORTANT JUICE NOTE:
You need to be careful to use simple juices if you are on a lot of medication. If you are very sick, you
will probably release toxins very quickly. This will happen in the form of bowel movements. Sometimes
your liver dumps a lot of toxins. Chlorophyll is a neutralizer of toxins and can deal with anything you
have. It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.
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Day 15
Sugar Addiction
FACT: WE ARE ALL PROGRAMMED TO LIKE SUGAR. New research shows some are genetically much
more prone to sugar and food addiction than others. I have observed this in my patients, but now it
is becoming clear why some have more trouble kicking the sugar habit than others.
The science demonstrating that people can be biologically addicted to sugar in the same way we can
be addicted to heroin, cocaine or nicotine is clear. Bingeing and addictive behaviors are eerily similar
in alcoholics and sugar addicts. In fact, most recovering alcoholics often switch to another easily
available drug: Sugar.
It seems that we all vary a bit in our capacity for pleasure. Some us need a lot more stimulation to
feel pleasure, thus driving us to a range of addictive pleasures that stimulate our reward center in
the brain – drug and alcohol addictions, compulsive gambling, sex addiction and, of course, sugar,
food addiction, and compulsive eating.
We often see these as moral failures or results of character defects. In fact, it may be that addicts of
all stripes are simply unlucky and born with unfortunate genetic variations in our reward and
pleasure mechanisms.
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify its
activity by modulating your brain chemistry and receptor function with the use of specific nutrients …
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
The Genetics of Pleasure
In our brain, a little receptor, the dopamine receptor D2 (or DRD2 for short), must be activated or
switched on for us to feel pleasure. The amino acid dopamine triggers this response. Sugar and other
stimulating addictions increase dopamine in the short term.
The only problem is it appears that those with sugar addictions, compulsive eating, and obesity have
DRD2 systems that need much more stimulation to feel pleasure. Those who have sugar addiction, it
seems have fewer D2 dopamine receptors and they need extra stimulation to make them “turn on”.
(i)
Functional MRI studies of teenagers, both lean and obese, found that the obese teenagers whose
brains didn’t light up as much in the dopamine reward centers were more likely to be obese and gain
weight later.(ii) They also were more likely to have the DRD2 gene that coded for fewer receptors.
Some studies have pointed to drugs or nutrients that can modulate this defective dopamine reward
response. In one study, naltrexone, an opioid blocker (blocks the effects of heroin and morphine on
the brain) was used in sugar addicts. When they took this drug, which prevented them from getting
the temporary high from sugar, they craved less and ate less.
We also know that amphetamines are natural appetite suppressants and reduce cravings. That is why
children who take stimulant ADHD drugs (which are actually just fancy amphetamines that stimulate
dopamine receptors) have trouble gaining enough weight as they grow.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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There are also some promising studies of
nutraceuticals that can modulate dopamine
receptor function and appetite regulation.
Bruce Ames, PhD found that high levels
nutrients can reduce disease in people with
50 different gene variants, nutrients may
modulate the function of our genes, improve
their function, or affect the activity of
enzymes that genes produce. In fact, one
third of our entire DNA has one simple job: To
code for and produce enzymes controlled by
nutrient co-factors. This means that nutrients
have a powerful ability to modify the
expression of your genes.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Overcoming Your Addiction to Sugar
Despite being stuck with the sugar addiction low pleasure gene, you may be able to modify
its activity by modulating your brain chemistry and receptor function with the use of specific
nutrients that either improve gene expression, or modify the activity, the enzymes, or the
receptors, even if they are somewhat impaired.
Regulation of hormones and neurotransmitters that affect appetite and cravings is complex
and involves many factors including how quickly food spikes our blood sugar, stress, getting
enough sleep, nutritional deficiencies, chemicals such as artificial sweeteners, food
sensitivities which drive inflammation, and more.
For those with personal struggles with food addiction, remember it is not a moral failing or
lack of willpower.
1. Balance your blood sugar: Research studies say that low blood sugar levels are
associated with LOWER overall blood flow to the brain, which means more BAD decisions. To
keep your blood sugar stable:
Eat a nutritious breakfast with some protein like eggs, protein shakes, or nut butters.
Studies repeatedly show that eating a healthy breakfast helps people maintain weight loss.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Also, have smaller meals throughout the day. Eat every 3-4 hours and have some protein
with each snack or meal (lean animal protein, nuts, seeds, beans).
2. Avoid eating 3 hours before bedtime.
3. Eliminate sugar and artificial sweeteners and your cravings will go away: Go cold turkey.
If you are addicted to narcotics or alcohol you can’t simply just cut down. You have to stop
for you brain to reset. Eliminate refined sugars, sodas, fruit juices, and artificial sweeteners
from your diet. These are all drugs that will fuel cravings.
4. Determine if hidden food allergies are triggering your cravings. We often crave the very
foods that we have a hidden allergy to.
5. Get 7-8 hours of sleep. Research shows that lack of sleep increases cravings.
6. Optimize your vitamin D level: According to one study, when Vitamin D levels are low, the
hormone that helps turn off your appetite doesn’t work and people feel hungry all the time,
no matter how much they eat.
7. Optimize omega-3s: Low levels of omega three fatty acids are involved in normal brain
cell function, insulin control and inflammation
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Sugar Addiction
Consider taking natural supplements for
cravings control. Glutamine, tyrosine, 5-HTP
are amino acids that help reduce cravings.
Stress reducing herbs such as Rhodiola can
help. Chromium balances blood sugar and
can help take the edge off cravings.
Glucomannan fiber is very helpful to reduce
the spikes in sugar and insulin that drive
cravings and hunger.
Adapted from Blood Sugar Solution, Dr. Mark Hyman
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Day 15
Swapping Sweet
Sweetener
Substitution Ratio
Confectioners' sugar
1 3/4 cups for each 1 cup sugar
Brown sugar
1 cup firmly packed for each 1 cup
sugar
Turbinado sugar
1 cup for each 1 cup sugar
Maple syrup
3/4 cup for each 1 cup sugar
Honey
3/4 cup for each 1 cup sugar
Barley malt or rice syrup
3/4 cup for each 1 cup sugar
Molasses
1 1/4 cups for each 1 cup sugar
Stevia
Read packaging label
Dates
1 cup pureed
Banana
1 cup mashed
Figs
8 oz pureed
Use sparingly!
Adapted from Whole Foods
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Sugar & Aging
Sugar & Aging
Sugar in all of its forms (corn syrup, cane sugar, high fructose corn syrup, etc.) is extremely damaging to the
skin--and in fact to all organ systems. Yes, enjoy that yogurt-a very healthy food—remove but eat it plain or add
fresh fruit. The sweetened varieties sabotage a healthy lifestyle.
Here's why:
Sugar suppresses the activity of our white blood cells. This makes us more susceptible to infectious disease (colds,
flu and so forth) as well as cancer. The same dysfunction of the white blood cells can also make allergies worse.
Collagen's Natural Enemy - Adapted from 10/12 Dr. Perricone on Sugar
As a dermatologist, I know that wrinkles, deep lines and sagging skin are a partial by-product of the process
known as glycation. Sugar and other high-glycemic carbohydrates (breads, starches, potatoes, baked goods,
pastas, desserts, soda) are rapidly converted to glucose in your bloodstream. This overload can cause a reaction
called glycation, in which the excess sugar molecules attach themselves to collagen fibers. Glycation occurs when a
glucose (sugar) molecule binds to a protein molecule without the influence of enzymes, (proteins that accelerate
the rate of chemical reactions). In scientific terms, we refer to these sugar/protein bondings as AGEs, an
appropriate acronym for advanced glycosylation end products. This causes them to lose their strength and
flexibility, so the skin becomes less elastic and more vulnerable to sun damage, lines, and sagging.
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Sugar
Not Just Skin Deep
While wrinkled skin is one of the visible appearances of AGEs, most degenerative diseases are affected in one way
or another by disease-producing glycation reactions. These reactions result in major damage to the body, including
arterial stiffening, atherosclerosis, the formation of cataracts, neurological impairment, diabetic complications,
wrinkled, sagging skin, and more. In fact, AGEs lie at the very heart of the aging process across all specialties from
the skin to the brain. AGEs can be responsible for wrinkles, heart disease, cancer, diabetes, and much more,
including the age-related memory loss and even Alzheimer's disease.
Simply put, the formation of AGEs is responsible for serious damage to the body, both internally and externally and
sugar is a major culprit.
The Glycation Fighter: Alpha Lipoic Acid
We also have a number of highly effective topical anti-glycation treatments for skin. Alpha lipoic acid (ALA), a very
powerful nutrient when taken as a supplement, is also important as a topical treatment. It is highly recommended
as a nutritional supplement because it has powerful anti-glycating effects and is an extremely important antiinflammatory.
Alpha lipoic acid increases the cell's ability to take up glucose for metabolism. This removes it from the blood,
thereby helping to prevent damaging glycation reactions. Because it is both fat and water soluble, it can reach all
portions of the cell, providing complete protection. This is true whether it is taken as a supplement or used as a
topical. ALA's fat
Adapted from 10/12 Dr. Perricone on Sugar
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Sugar
solubility allows it to penetrate into the skin where it can wield its anti-inflammatory power to great
benefit. It protects the cells from free radical damage and halts the initiation of skin-damaging
inflammatory cascade.
What About Sweeteners?
My patients often ask me is eating sugar and other forms of sweeteners can contribute to acne and the
answer is yes. When our blood sugar and insulin levels rise, whether from a poor diet (sugary, starchy
foods) or from stress, we experience a serious increase in inflammatory chemicals at a cellular level. This
causes inflammatory diseases such as acne to worsen dramatically. Cortisol and other adrenal steroids
can act as androgens (male hormones) and stimulate the sebaceous (oil) glands resulting in a flare-up of
acne.
If you are concerned about your health, and not accelerating the aging process, it is best to avoid all
forms of refined sugar as well as chemical artificial sweeteners. There are natural sugars found in fruits
and vegetables that should be our only source of sugar. These foods are high in anti-inflammatory antioxidants, help stabilize blood sugar, and nutrients that promote beautiful skin and a healthy body.
Adapted from 10/12 Dr. Perricone on Sugar
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Day 16
Good Morning, Badass!
Today is implementation day again! By now you should be
building upon your progress.
Take this moment to write down 3 things you have done
well to move toward your goals and another three things
you are going to do better this week that will help you to
achieve the goals you set.
Enjoy implementation day!
To Your Health,
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Urban Wellness
Bootcamp
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16
170
Day 16
Task
Is there someone you need to apologize to?
Make a heartfelt apology today.
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Day 17
Good Morning!
I bet you had a good implementation day! Did you realize
how far you’ve come and make plans for how to get the rest
of the way?
Today’s packet has great tips for traveling healthy!
To Your Health,
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Urban Wellness
Bootcamp
17
Traveling
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173
Day 17
Task
Is there an acquaintance/stranger who really helped
you out recently? A barista who made your drink
perfectly, someone in customer service who went
above-and-beyond to make your day easier, a bank
teller who took the time to explain details to you?
Write a letter to their manager praising them - and
don’t forget to tell them how much you appreciated it
too!
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174
Day 17
Lemon Water
Starting every morning with a glass of warm lemon water is actually a ritual in Ayurveda or Yogic
traditions, used to stimulate digestion for the day and clear the body of any toxins that may have
settled in the digestive tract overnight. While it is tricky to apply the strict burden of evidence
expected by Western science to traditional practices (often called “folk medicine”) that originated long
before modern medical science standards were developed, research on the nutritional elements found
in lemons suggests the numerous health benefits traditionally associated with drinking fresh lemon
water daily may have merit.
We tend to reach for those warm beverages in the morning like coffee and tea, but try starting your
day with some warm lemon water first to kick-start digestion. The water doesn’t always have to be
warm, but it should be purified. Simply use half a fresh lemon per large glass of water or to taste and
sip throughout the day. On a simple level, fresh lemons take plain old water up a notch. Here are 5
health benefits of drinking lemon water that elevate drinking it for reasons beyond just taste:
Support immune function: Lemons are high in antioxidant vitamin C, known for its supportive role in
healthy immune function1,2 which may reduce the risk of respiratory infection3. Ascorbic acid (vitamin
C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for
asthma and other respiratory symptoms4,5. Lemons also contain saponins6, which show antimicrobial
properties that may help keep cold and flu at bay. Last but not least, ascorbic acid enhances iron
absorption in the body; iron plays an important role in immune function7.
Alkalize the body: Although the tartness of a lemon may make them seem acidic, lemons are actually
one of the most alkalizing foods for the body. Lemons contain both citric and ascorbic acid, weak acids
easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood.
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Lemon Water
Aid digestion: Citrus flavonols8 are believed responsible for lemon’s traditional use as a digestive tonic.
Believed to stimulate and purify the liver, lemon juice is traditionally understood to support digestive
hydrochloric acid in the stomach further aiding digestion. Vitamin C status has been associated with
reduced risk of peptic ulcers caused by the bacteria Helicobacter pylori9.
Clear skin: Vitamin C and other antioxidants in lemons combat free radical damage. Free radical
damage — especially as caused by UV exposure and environmental toxins — is responsible for many
symptoms of aging. Antioxidant intake can help offset this damage, minimizing wrinkles. Further,
lemon juice can be applied topically to scars and age spots to help reduce their appearance.
Traditionally used as a liver stimulant, lemon water is also believed to help purge toxins from the
blood, helping to keep skin clear of blemishes.
Promote healing: Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing,
and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage10. As
noted previously, vitamin C also displays anti-inflammatory properties. Combined, vitamin C is an
essential nutrient in the maintenance of good health and recovery from stress and injury.
1http://www.ncbi.nlm.nih.gov/pubmed/22429343 2http://www.ncbi.nlm.nih.gov/pubmed/21184650 3http://
www.ncbi.nlm.nih.gov/pubmed/22070691 4http://www.ncbi.nlm.nih.gov/pubmed/21917705 5http://
ajrccm.atsjournals.org/content/163/5/1246.long 6http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf
7http://jn.nutrition.org/content/131/2/568S.full 8http://www.docsdrive.com/pdfs/medwelljournals/ijmmas/2006/1-6.pdf
9http://www.ncbi.nlm.nih.gov/pubmed/12897042 10http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?
id=182&lang=eng
Adapted from VEGA
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Day 18
Hey there!
Today’s packet is on beauty! We aren’t going to talk about
makeup or hair sculpting - we are going to talk about the
things that add real beauty. The kind of beauty that
doesn’t need those things. It is a glow from inside, an
energy people can feel. You’ve seen it before. You’ve felt
it. Now go get it!
Enjoy your packet today!
To Your Health,
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18
Beauty
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178
Day 18
Task
Make a list of 10 ways
you are beautiful.
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Day 18
Beauty
Internal cleanliness creates external beauty. This is the great surprise. All the things
you do in this 28 day program lead you to a way of life that creates a beauty that
glows from the inside out. The principles you have learned, nutrition and exercise.
The advanced principles of ph balance, acid and alkaline are key factors in creating
external beauty.
“Proper nutrition is an art. It is an art form. Every bite is a brush stroke. Every
swallow is a new color. Each meal is a cloud or a tree or a flower. – a piece of the
beautiful painting you are becoming. You are becoming an even more attractive work
of art each day. You are truly a work of art in progress.” David Wolfe
If you apply the lessons contained within this program to improve your appearance,
vitality and health, beauty is the natural outcome of healthy living.
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180
Day 18
Inflammation
It has become increasingly obvious that chronic inflammation is the main cause of
many chronic illnesses - heart disease, many cancers, and Alzheimer's disease.
We recognize inflammation as redness, heat, swelling and pain. It is a natural healing
response to bring nourishment and immunity to an injury or infection. When the
inflammation serves no purpose and refuses to go away, it causes illness.
Some of the things that contribute to inflammation include stress, lack of exercise,
dietary choices, genetics, and exposure to toxins (like secondhand tobacco smoke,
prescription drugs like steroids and NSAID’s and metals). Learning how to adjust
dietary choices is one of the best ways to deal with chronic inflammation.
There is a blood test that detects inflammation – you should talk to your doctor and
have them check your CRP or C-reactive protein. It is a protein that is found in the
blood and is the major red flag for inflammation.
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Day 18
Inflammatory Foods
1. Sugar - Sugar is in many processed foods and we don’t even realize it.
2. Cooking Oils - Corn, cottonseed, safflower, soy, sunflower,
3. Trans Fats – Check all labels and NEVER eat trans fats.
4. Dairy - Milk is a common allergen that can trigger inflammation, stomach
problems, skin rashes, hives and even breathing difficulties.
5. Feedlot-Raised Meat - Animals are fed the foods that cause inflammation for us.
They are also given hormones and antibiotics..
6. Red and Processed Meat - We develop antibodies that cause inflammation
7. Alcohol - Regular alcohol use creates irritation and inflammation to numerous
organs, which can lead to cancer.
8. Refined Grains - "Refined" products have no fiber and have a high glycemic
index. These include white rice, flour, bread and pasta.
9. Artificial Food Additives - Aspartame and MSG
10. Allergens - Any food that you are allergic to and eat anyway.
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Day 18
Anti-Inflammatory Foods
•
Blueberries
•
Chocolate (Dark, uncooked)
•
Cruciferous Vegetables
•
Extra Virgin Olive Oil
•
Ginger
•
Garlic
•
Green Tea
•
Kelp
•
Sweet Potato
•
Turmeric
•
Watercress
•
Wild Alaskan Salmon.
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Day 19
Hello,
Have you ever been around someone who can’t stop
looking at the glass half empty? Learn why you are
happier and healthier with a positive attitude.
To Your Health,
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Positive Thinking
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Day 19
Task
Do the exercise in “Keeping Track” from this weeks packet.
Recognize the things you have to be grateful for and make sure
you are around positive people who bring out the best in you.
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Day 19
Negative Thinking
“Watch your thoughts, they become words.
Watch your words, they become actions.
Watch your actions, they become habits.
Watch your habits, they become your character.
Watch your character, it becomes your destiny.”
Lao Tzu
Negative thoughts sneak into our mind and it is hard to turn them off. Instead of stopping
the negative thoughts purposefully put yourself into a positive mindset with a variety of
different techniques. Some excellent examples include:
1. Keep a gratitude journal. Each day write down 3 things that you are grateful. It
magically takes the focus of negative things and reminds us how lucky we really are.
2. Push your shoulders back, stand up or sit up straight and smile as big as you can. This
changes your state immediately.
3. Take quiet time to reflect or just let mind release everything until it is just sitting there
with you- empty of thought.
4. Surround yourself with people who believe in you and are positive influences.
5. Don’t be a victim. Take responsibility for everything you do.
6. Don’t let other peoples bad thoughts seep into your head. Let them own it, it is not
yours.
7. Do something for someone else. That lifts spirits better than anything.
8. Laugh! Watch a funny movie and laugh until you cry!
9. Turn the music up loud and sing with it…as loud as you can.
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Day 19
Keeping Track
An exercise in looking at achievement on a daily basis instead of looking at the
things you did wrong.
Please list 3 things you did well today that will move you toward your goal.
1. ________________________________________________________
2. ________________________________________________________
3. ________________________________________________________
Please write down 1 thing you will do better tomorrow.
1. ________________________________________________________
Do this daily and you will see your focus change. You will be seeing the daily
steps you take toward an accumulated improvement. This allows for constant
and never ending improvement.
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Day 20
Hola, amiga!
Here we are again at practicing, because new habits don’t
usually happen with the snap of a finger. We need to keep
doing new things!
Practice what you have learned. Eat to feed your body, rest
to feed your soul and move your body whenever you can!
Happy Break!
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190
Day 20
Task
Enjoy this break! Practice an act of kindness with no
expectation of return.
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192
Day 21
Task
Find a spot in your house that is
cluttered. Clear it out.
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Day 22
Hello there!
Today is the day! You are going to learn about SUPER
FOODS! You are going to be SUPER surprised at all the
goodies that can be packed into one little nutrient!
Try to add one super food into your menu EACH WEEK!
Enjoy…and let me know if you have any questions!
To Your Health,
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195
Day 22
Task
Select 2 Superfoods that you do not currently eat
from the list in your packet. Decide to incorporate
them into your diet for the next 7 days.
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Day 22
Super foods
As more of us shop at whole food markets and have become aware of the importance of eating clean and
organic foods, we are naturally moving toward foods that have the potential to make us incredibly
healthy! Super foods are not new, as a matter of fact, they all go back to ancient times. We are just
rediscovering what our ancestors knew instinctively.
Super foods are natural food sources with highly concentrated, complex supply of high quality nutrients
with the least negative properties.
The magazines are pushing them as diet aids, the truth is they are not always low in calories, but, for the
number of calories present, they are always high in nutrients. They are an excellent addition to any
healthy diet.
Super foods should not be the only part of your diet. A really healthy diet would include live, raw plant
foods, super herbs and super foods.
Super foods can help nourish the brain, muscles, bones, organs,
immune system and hair, skin and nails. They also correct imbalance in the diet. The ultimate goal
would be to be able to quit taking vitamin and mineral supplements and actually get these nutrients from
your foods.
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Day 22
Super foods-Acai
Acai (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree. Harvested in the rainforests of
Brazil, açaí tastes like a vibrant blend of berries and chocolate. Hidden within its royal purple pigment is
the magic that makes it nature's perfect energy fruit. Açaí is packed full of antioxidants, amino acids and
essential fatty acids.
Açaí pulp contains:
•
A remarkable concentration of antioxidants that help combat premature aging, with 10 times more
antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.
•
A synergy of monounsaturated (healthy) fats, dietary fiber and phytosterols to help promote
cardiovascular and digestive health.
•
An almost perfect essential amino acid complex in conjunction with valuable trace minerals, vital to
proper muscle contraction and regeneration.
•
The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid.
Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell
membrane; together they help make cell membranes more supple. By keeping the cell membrane
supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is
particularly important because high insulin levels create an inflammatory state, and we know,
inflammation causes aging.
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Day 22
Super foods-Aloe
Aloe grows in 200 species in Africa, America, Asia and Europe. The gel of raw aloe has
vitamins A, C and E, the minerals, sulfur, calcium, magnesium, zinc, selenium, and chromium
and antioxidants, fiber, amino acids, enzymes, sterols, lignins, and polysaccharides.
The polysaccharides lubricate the joints, brain, nervous system and the skin. Aloe can be used
for digestive problems. The same polysaccharides that make you limber, smart, and beautiful
also calm digestion. It cuts the mucous in the intestines and allows for more nutrients to be
absorbed. Aloe is also useful in killing candida (yeast). Aloe reduces inflammation, radiation
sickness, cancer, heart disease, and diabetes.
Aloe Vera is also an adaptogen. Adaptogens help to balance blood sugar and enhance the liver,
digestive system and skin.
You can purchase aloe in whole leaves, bottled as gel or water, dried powder or lotions.
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Day 22
Super foods - Cacao
“There’s nothing better than a good friend, except a good friend with chocolate.” – Linda Grayson
Beans – Powder – Butter – Nibs - Paste
Cacao (chocolate) is one of the most delicious and healthy super foods that exist. It is beneficial with PMS
symptoms, good for metabolizing glucose, heart healthy, easing depression and it helps as a delivery agent for
many other super-foods like mushrooms, goji berries and spirulina. In addition to supporting cardiac health and
lifting moods, cacao is well-known to east symptoms of PMS, enhance glucose metabolism and may even help
prevent colon cancer.
“All you need is love. But a little chocolate now and then doesn’t hurt.” – Charles M. Schulz
Cacao is a seed. Everything chocolate comes from a seed and called cocoa beans. Chocolate does not have sugar
or dairy not unless you add it. If you want a delicious, high energy weight loss food; chocolate is your bean!
What is in chocolate and what it does:
•Magnesium
– high in magnesium, increases blood flow to heart, brain, muscle cramping, elimination, alkaline,
bone strength
•Iron - increases levels in blood improving cell oxygenation
•Chromium - balances blood sugar
•Copper - strengthens blood, immunity
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Super foods - Cacao
Vitamin C, Manganese and Zinc - improves immunity, strengthens liver, pancreas, skin
•
Omega-6 Fatty Acids (healthy unless chocolate is cooked…then it is a trans fat)
•
Phenylethlamine - focus, alertness, appetite suppressant
•
Anandamide - an endogenous cannabinoid neurotransmitter. (effect similar to endorphin experience and
•
what is released after exercising)
Tryptophan - mood enhancing
•
Seratonin - stress defense and resilience (helps you feel good)
•
Fiber - aids in elimination
•
Methylxantines - antibacterial, cardiovascular
•
Oxalic Acid (when cooked is bad for the kidneys)
•
•
There are good reasons to eat chocolate only when raw.
The oxalic acid and omega 6 fatty acids
become problematic (trans fat and oxalates). There are a lot of delicious ways to use raw cacao!
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Day 22
Super foods - Chlorella
Chlorella contains more chlorophyll—the alkaline-promoting powerhouse—than any other known plant, chlorella is
a freshwater green algae with an amazing growth rate that makes it the fastest growing plant on earth.
Not to be underestimated because of its microscopic size, chlorella packs an impressive punch on many fronts.
Chlorella is a strongly alkalizing, complete food that shines as a vitamin and mineral supplement. One of the few
plant-based sources of B-12, chlorella is a welcome addition to any vegetarian or vegan diet based on this fact
alone.
At whopping 65% protein, chlorella is an incredibly efficient source of protein, possessing 19 amino acids—
including all ten essential amino acids—as well as essential fatty acids and a host of vitamins, minerals and
enzymes. Clean and green, chlorella is being researched as a future alternative to protein farming.
Renowned for its cleansing and detoxifying abilities, chlorella enhances your immune system at a cellular level.
Able to quadruple in a single day, chlorella’s impressive growth rate stems from a compound called chlorella growth
factor (CGF)—combined with nucleic acids (RNA and DNA), the superfood chlorella is a supplement built for
healing. Consuming chlorella regularly speeds cell regeneration, enhancing healing, expediting muscle recovery
and slowing the signs of aging. The CGF in chlorella stimulates tissue repair, supporting your immune system in
times of stress and helping you avoid getting sick. If you choose to take a chlorella supplement, look for one that’s
had the cell-walls cracked so your body can digest its goodness.
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Day 22
Super foods - Coconut
Coconut tastes delicious and the health benefits are astounding!
Coconut oil can be used as a cleanser, anti-fungal and moisturizer There is a lot to be said for anything that is
chemical free that we can use on our bodies. There are some people who use coconut oil on their faces.
Coconut oil is great to massage into your scalp. It is nice for the hair and the skin.
Coconut oil is great in recipes:
You can use a tablespoon of coconut oil daily in your morning smoothie. It gives it such a nice texture and it is
so good for you. Coconut can be used in recipes with chocolate and helps to bind the ingredients as it
solidifies. A pinch of coconut oil in hot tea with a pinch of raw cacao for a special treat as well.
Coconut oil can also be used with cashews and stevia to make a delicious frosting. There are a lot of ways to
use coconut oil…there are even more reasons why you should.
Coconut oil has lauric acid, caprylic acid, capric acid. These acids give it antimicrobial, antifungal, antibacterial
and antioxidant abilities. It is mostly saturated fat, 92% with a small percentage being mono unsaturated and
poly unsaturated. Coconut oil is a healthy fat.
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Super foods-Coconut
Some of the benefits that are attributed to coconut oil include:
• Diabetes
•
•
•
•
•
•
•
•
Weight loss
Heart disease
Immunity
Healing and infections
Digestion
Candida
Kidney stones
Liver disease
• Stress
• Bone loss
• Tooth decay
• Alzheimers
• Hormone regulation
“Coconut oil has fewer calories than any other fat source. Unlike the high-calorie, cholesterol-soaked, long-chain,
saturated animal fats found in meat and dairy products, coconut cream and coconut oil are made of raw saturated
fats containing mostly medium-chain fatty acids that the body can metabolize efficiently and convert to energy
quickly.”(Wolfe, 2009)
Coconut oil helps to regulate blood sugar. It is one fat that diabetics can eat without fear.
Coconut oil is useful for bone and dental health because it improves calcium and magnesium absorption. This is
good for dental health. It is especially beneficial to women who are at the age to develop osteoporosis.
Be sure to purchase: organic-raw-extra virgin-cold pressed.
There is also coconut water, shredded coconut and coconut butter.
If you choose to add coconut oil to your household, you will not be sorry!
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Day 22
Super foods - Goji
Goji Berry is a superfood that is known for anti aging properties.
They are also called wolfberries. It is a bright orange-red berry that comes from a shrub that's native to
China. It is foundational to the Chinese medicine system. In Asia, goji berries have been eaten for
generations in the hopes of living longer. Goji berries are an adaptogen*.
They are often recommended
for chronic conditions. The health benefit they are best used for is nourishing and supporting healing.
Goji berries are not a rich source of vitamin C. They are a wonderful antioxidant, with about 3 times the
amount of antioxidants as are found in blueberries! Goji berries are also the only food known to
stimulate human growth hormone (hgh) naturally!
Qualities:
•
21 or more trace minerals (zinc, iron, copper, calcium, germanium, selenium, phosphorous)
•
Vitamins B1, B2, B6 and E
•
Complete protein source (19 different amino acids) (8 essential amino acids)
•
Beta sitosterol (anti inflammatory)
•
Iron
•
Linoleic acid (essential fatty acid)
•
Anti-aging sesquiterpenoids
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Super foods-Goji
•
•
•
•
•
•
•
•
•
Vitamins B1, B2, B6 and E
Complete protein source (19 different amino acids) (8 essential amino acids)
Beta sitosterol (anti inflammatory)
Iron
Linoleic acid (essential fatty acid)
Anti aging sesquiterpenoids*
Betaine (for the liver)
Antioxidants*
Polysaccharides*
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Super foods-Goji
Qualities: (continued)
betaine (for the liver)
antioxidants*
Polysaccharides*
Goji berries are available dried, powdered, juiced, extracts, oil, fresh berries and processed into nibs,
candies and bars. Goji berries are gelatinous, like chia seeds they can add richness and texture to many
recipes.
Goji berries are pretty easy to add to smoothies. By adding goji berries in to our foods, we are bringing it
all together....body, mind and spirit. Throw a handful into your next smoothie!
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Day 22
Super foods - Maca
Maca is a turnip-like root vegetable native to the Andean mountains in Peru. Grown at altitudes of
14,000 feet where no other crops can survive, maca is a hardy, resilient plant that’s incredibly rich
in amino acids, phytonutrients, fatty acids, vitamins and minerals. Maca earns its superfood status
not merely on the grounds of this nutritional density, but from maca’s true super-power: its
renowned—clinically proven—ability to regulate, support and balance hormonal systems in both
men and women.
Maca (like ginseng) is classed as an adaptive—an adaptogen is a substance that produces a
response in your body which increases your power of resistance against multiple stressors and has
a normalizing influence on your body’s multiple systems.
Maca has an uncanny ability to regulate and rejuvenate your adrenal glands—an especially
important action in a modern life full of uncomplimentary stresses that tire and overwhelm the
adrenal system, sapping you of energy and making stress even more challenging. Properly
supported, your adrenal gland will restore your stamina, improve mental clarity and your ability to
handle stress.
If adrenal support isn’t enough to convince you of maca’s superfood status, consider this: maca’s
adaptogenic properties restore hormonal balance in both genders (as proven by scientific studies
and human clinical trials).
If you’re a man, maca’s reputation as “the Viagra of the Herbal Kingdom” may be of interest: used
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Super foods-Maca
traditionally in Peru, maca as a fertility and libido enhancer, recent human clinical trials
published in a peer-reviewed medical journal showed a 180% increase in libido and a
200% increase in sperm count. If you’re a woman, you’ll want to remember maca as you
approach menopause—it’s a non-estrogen alternative to hormone replacement therapy
known to relieve the hot flashes, depression and other symptoms of menopause.
Supporting the adrenal gland and balancing hormones with maca has another key benefit:
it slows down the aging process and can reverse some of the physical signs of aging.
The impressive resume of the superfood maca can be capped off with one more thing:
maca possesses the amino acid building blocks of serotonin, helping your body curtail
stress, support mental health and reduce cravings for artificial stimulants, like refined
sugar and caffeine.
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Day 23
IMPLEMENTATION DAY!
Use today to get caught up, ask questions and rev up your
engines.
Take this moment to write down 3 things you have done
well to move toward your goals, and another three things
you are going to do better this week that will help you to
achieve the goals you set.
Enjoy implementation day!
To Your Health,
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211
Day 23
Task
What unhealthy habits do you have ? Consider taking steps to
eliminate them. Talk to your health coach about it.
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212
Day 24
Hi there,
Organics is the subject today. You are finally going to have
those burning questions about organics answered! Is it
really important to eat organic foods, or is it all hype?
Are you eating healthfully? Getting at least 25 minutes of
good exercise/movement a day?
You have been doing this Bootcamp for 24 days now!
Good for you;) Give yourself a pat on the back and favorite
beverage. Life is just getting better!
As always, any questions, just let me know.
To Your Health,
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214
Day 24
Task
Today, make sure you are eating vegetables at EVERY meal.
Continue through to day 28.
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Day 24
Organics
Bust Out of Food Label Overwhelm and Let Go of 8 Extra Pounds
Reading nutritional labels can make an 8 pound difference in your weight!
According to a 2012 Agricultural Economics report, women who scrutinize
nutritional labels have a body mass index (BMI) 1.49 points lower than women
who ignore them. Adding this additional reading into your health regimen not
only makes you smarter, it will make you and you healthier.
While it can seem there is a new food label every other day. In this series, I'd like
to help clear some of these words up for you. Keep in mind, that while many of
the labels are used for marketing, they are clearly defined and may not mean
everything we want them to mean.
Last night at a party during a really juicy conversation I was asked a question I
get asked often, maybe you've been puzzled about it too…
Why buy organic?
What is Organic?
Why should I be concerned about organic?
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Organics
Maybe, like the lady I met last night, you've even heard organic isn't any better than
conventional food? To be honest, I've just learned most of this myself through my nutritional
studies.
What is Organic?
Organic has become a huge marketing term these days. It's everywhere and on everything! The
USDA has specific guidelines that must be verified by a USDA-approved independent agency.
All organic agricultural farms and products must:
• Abstain from the application of prohibited materials which include synthetic fertilizers,
pesticides, and sewage sludge for 3 years prior to certification and then continually throughout
their organic license.
• Prohibit the use of genetically modified organisms and irradiation.
• Employ positive soil building, conservation, manure management and crop rotation practices.
• Provide outdoor access and pasture for livestock.
• Refrain from antibiotic and hormone use in animals.
• Sustain animals on 100% organic feed.
• Avoid contamination during the processing of organic products.
• Keep records of all operations.
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Organics
Because the USDA currently has very clear and publicly stated guidelines on the use of the word
'organic' in description of the food, you can purchase products labeled organic with expectation of
a better, cleaner product.
Organic Bore-ganic, why should I care?
Well, not to be a smart aleck, but take another look at the bullet points above. To qualify for
organic the land must be free of synthetic fertilizers AND sewage sludge. For 3 years! Yikes! I've
only just learned that fertilizer from sewage sludge, human waste material, is used in conventional
agriculture. It happens so often in conventional farming that it a distinguishing and clearly stated
guideline to becoming USDA certified organic.
I've known for a while that gray water, storm run off and un-potable water, is used in many
municipal irrigation systems; but learning about sewage sludge has helped me understand why we
have viral outbreaks of e coli and salmonella through contaminated produce.
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Organics
There are many reasons I choose organic when it is both available and affordable, but human
waste based fertilizer…it's a real turn off. Always wash your produce, conventional and organic,
before storing in your pantry or refrigerator.
Is Organic food really better than Conventional food?
Stanford University made big food news when they released the results of their meta-analysis
comparing the nutritional value of organic food compared to conventionally grown food. They
concluded that there was little nutritional difference between organic and conventional foods.
Stanford University made New York Times headlines with their controversial conclusion.
They did not address the real differences between organic and conventional foods which revolve
around chemicals, pesticides (reproductive disruptors), synthetic fertilizers (environmental toxins),
sewage sludge (virus and disease breeding grounds), antibiotics, hormones and GMOs.
Now guess what, one year earlier Newcastle University in England completed a similar decade
long study and found the opposite to be true, that organic is the preferred choice for health and
wellness. How confusing is that?
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Organics
So is Organic better?
That's up to you. If organic food is better for the environment because
of the way it is produced, isn't loaded with chemicals, bacteria,
foreign DNA (GMO) and has the same or slightly better nutritional
properties -- do you think it is better for your health and longevity?
Organic food can be more affordable when you join a CSA. Check out
Local Harvest to find a CSA near you now so you can get in on the
Spring Garden and sometimes Winter Goodies!
Rommy Kirby, CHC Radiant Optimum Wellness
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Day 25
Hiya!
Motivation is literally the desire to do things. It's the
difference between waking up before dawn to pound the
pavement, and lazing around the house all day.
It's the crucial element in setting and attaining goals, and
research shows you can influence your own levels of
motivation and self-control.
So figure out what you want, power through the pain period,
and start being who you want to be!
Enjoy today’s packet!
To Your Health,
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Super Foods
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Day 25
Task
Create a vision board. It can be digital or paper. You can cut out
magazine pictures and paste it to a board…use Pinterest or a
photo software.
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Day 25
Motivation
Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the
pavement and lazing around the house all day. It's the crucial element in setting and attaining goals and
research shows you can influence your own levels of motivation and self-control. So figure out what you want,
power through the pain period, and start being who you want to be.
What does research show about how high achievers really think? High achievers are often marked,
unsurprisingly, by a strong motive to achieve. Less accomplished individuals are often more motivated to avoid
failure.
Achievement motivated individuals have a strong desire to accomplish something important, and gain
gratification from success in demanding tasks. Consequently they are willing to expend intense effort over long
timespans in the pursuit of their goals.
Failure-avoiding individuals are more focused on protecting themselves from the embarrassment and sense of
incompetence that can accompany failing at a valued task. Consequently they are less likely to attempt
achievement-oriented tasks, and may give up quickly if success is not readily forthcoming. Where total
avoidance of tasks is not possible, failure-avoiding individuals may
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Motivation
procrastinate, give less than their best effort, or engage in other self-handicapping behavior that provides a facesaving excuse in the event of failure (e.g. drinking heavily the night before the morning of an important exam).
Of course, achievement motivation versus failure avoidance motivation exist on a continuum, with most of us falling
somewhere in the middle. In the research literature, this continuum is described as Relative Motive Strength.
An individual's relative motive strength does not exist in a vacuum, but is associated with an elaborate matrix of
beliefs that justify the commitment of intense effort toward goal achievement, or the relative lack thereof.
The core beliefs that differentiate achievement motivated individuals are:
1. Success is your personal responsibility
Achievement motivated individuals tend to believe that initiative, effort, and persistence are key determinants of
success at demanding tasks. Failure-avoiding individuals are more likely to view success as dependent on available
resources and situational constraints (e.g. the task is too hard, or the marker was biased).
Adapted from You’re Hired , Carl Beuke, Ph.D.
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2. Demanding tasks are opportunities
Achievement motivated individuals tend to see demanding tasks where success is uncertain as
‘challenges' or ‘opportunities'. Failure avoiding individuals are more likely to see them as ‘threats'
that may lead to the embarrassment of failure. An achievement motivated individual might tell a
failure avoiding individual, "Anything worthwhile is difficult, so stop acting so surprised".
3. Achievement striving is enjoyable
Achievement motivated individuals associate effort on demanding tasks with dedication,
concentration, commitment and involvement. Failure-avoiding individuals categories such effort
as overloading or stressful. They see perseverance in the face of setbacks and obstacles as
slightly compulsive.
4. Achievement striving is valuable
Achievement motivated individuals value hard work in and of itself. Failure-avoiding individuals
may mock achievement striving as uncool (e.g. the attitude that the L on learner plates stands
for Loser). They may associate achievement striving with lack of a social life or even early death
by heart attack.
Adapted from You’re Hired , Carl Beuke, Ph.D.
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5. Skills can be improved
Achievement-motivated individuals have a strong belief that they can improve their performance on demanding
tasks with practice, training, coaching, and dedication to learning. Failure-avoiding individuals tend to see skills as
fixed and/or dependent on innate talents. The research into how skills can most effectively be improved is discussed
here.
6. Persistence works
Achievement motivated individuals are inclined to believe that continued effort and commitment will overcome initial
obstacles or failures. Failure-avoiding individuals are inclined to see initial failure as a sign of things to come. So the
achievement motivated individual says, "Don't assume that you can't do something until you've tried. And I mean
really tried, like tried 3000 times, not that you tried three times, and 'oh I give up.’” And the failure-avoiding
individual responds, "You really need to learn when to quit." ~ Fly Rock, Wellington, New Zealand - (C) Carl Beuke
2007
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Motivation
The beliefs held by achievement-motivated individuals are not necessarily more logical
or objectively correct than the beliefs held by failure-avoiding individuals, certainly not in
all situations. However, they are empirically associated with high levels of achievement.
Once you understand the modes of achievement motivated versus failure-avoiding
thinking, you will recognize them in the way that others talk about their goals, dreams,
successes, and setbacks. You will also recognize them in your own thinking, and you can
choose to cultivate the beliefs that will support you to achieve your goals.
Adapted from You’re Hired , Carl Beuke, Ph.D.
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Day 25
Strategies
Some strategies for Motivation:
1) Use music - It is proven, with music, your body perceives less exertion and you can
achieve a higher level of output.
2) Self talk – look for the progress from your actions. Choose words that empower and
motivate you. Inspire with self talk…ex. Powerful, strong, intelligent, creative….
3) Focus – what you focus on is your reality.
4) Group – use a group to motivate, support and encourage.
5) Goals – set goals and then visualize them; long term, mid term and short term.
6) Rewards – set rewards for yourself. Then follow through. If you do not follow
through and give yourself a reward, you won’t trust yourself and they will no longer
hold value.
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Day 25
Motivation
Desire is the key to motivation, but it's
determination and commitment to an
unrelenting pursuit of your goal - a
commitment to excellence - that will
enable you to attain the success you
seek. ~ Mario Andretti
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Day 26
Hello again!
We are coming to the end of our 28 days. So you won’t be
too sad, we are focusing on joy and laughter today.
We are drawn to laughter much in the way that we are
drawn to sugar. It makes us feel good. Laughter affects
stress hormones, the immune system and the disease
process. Laughter has actual therapeutic properties. You
will learn more in today’s packet.
Find time this weekend for a funny movie or some of your
funniest friends. Make a list of your all time 3 favorite funny
movies and select from it - and share it on the forum!
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Day 26
Task
Make a list of 3 of your all time funny movies
and pick one to watch. Enjoy the laughter.
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Day 26
Laughter & Joy
“Laughter is the best medicine.”
We are drawn to laughter much in the way that we are drawn to sugar. It makes us feel good. Laughter
affects stress hormones, the immune system and the disease process. Laughter has actual therapeutic
properties.
A study at Johns Hopkins shows that laughter, when used with teaching, improves memory, learning and
test scores. When the left brain hears a joke, then the right brain is activated when they “get” the joke,
then the whole brain activity creates optimal mental and emotional well-being.
Laughter:
• Relaxes the effect on the nervous system, controlling things like our heart rhythm, blood pressure,
breathing and mental tension.
• Shifts perspective, allowing us to see situations in a less threatening way
• Relaxes the whole body
• Rejuvenates the body by lowering cortisol levels, adrenalin and producing natural pain blockers and
human growth hormone.
• Helps boost the immune system
• Dissolves negative emotions.
• Brings people together, and passes the good feelings on
Not all laughter is healthy. Ridicule, inappropriate religious or sexist humor creates the opposite effect.
Laughter is just what the doctor ordered. Make a list of movies, people and situations that make you
laugh. Try to enjoy humor daily.
Adapted from Bill Phillips, Transformation
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Day 26
This Little Light of Mine
We all have star qualities! Don’t be afraid to show yours off!
Enjoy the spotlight and the ability to enjoy the gifts you have been
blessed with.
If you love to sing…sing loud! Put some feeling into it and shine it for
everyone to see. Show off your humor, your compassion, your
cooking ability, your gardening, your intelligent
conversation….whatever it is that you are gifted with. Use it!
Start looking at accepting and clarifying your gifts. Experiment with
them and find what you love. Experiment and fearlessly throw
yourself into the things that call to you. You are laying the foundation
for many good things to come.
Adapted from Bill Phillips, Transformation
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Day 27
I know it is a break day, but I’m going to give you
an assignment anyway;) Come’on, there are only
2 days left!
Fill in the box below with all the ways you have
grown and met your goals over the few weeks.
Be sure to pull your list of goals back out when
you do this.
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237
Day 27
Task
Have a great break!
Congratulate yourself on 28 days of progress!
Celebrate!
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Day 27
12 Easy Steps
Over the past 28 days, you have learned a lot of life changing information.
Here is a list you can keep nearby as a reminder.
#1 The first secret...is that everyone's secrets are different. It is called bio-individuality. Vegan
eating can be right for you...but not for your neighbor. The more you learn about nutrition and the
more you listen to your body, the easier it will be to figure out what is right for you.
#2 Hunger doesn't always signal a need for food. Sometimes hunger means you need some
attention. Maybe you are sad, lonely, confused, bored...so, if you take a minute before heading for
the kitchen...and really try to think what it is you really want. Sometimes, it just means you are
thirsty. If you pay attention to the urge you are feeling, you can learn from it...and let it go.
#3 Eat healthy 90% of the time. This way you don't look at a food you really want...and think "I
better eat it now because I can never have it again."...or worse "oh poor me, I am so deprived". Just
be sure you are up on your math and 90 doesn't turn to 50.
#4 Eat at home. Prepare your food with love and enjoy it.
#5 Eat whole foods. You will notice a difference in how you feel almost immediately. (YES, that
means no more Lucky Charms)
#6 Meditate or Pray to reduce stress.
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Day 27
12 Easy Steps
6. Meditate or Pray to reduce stress.
7. Move your body...every chance you get.
8. Journal...I can't say it enough. If it is down on paper...you reap treasure.
9. Eat more green veggies.
10. Get a good night's sleep
11. Drink more water...and throw some lemon in there while you are at it!
12. EAT:
• small amounts of protein
• fruits and vegetables
• whole grains
• small amounts of healthy fats (nuts, coconut oil, virgin olive oil, avocado)
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Day 28
Good Morning, Beautiful!
First, Congratulations for making it through the Urban Wellness
Bootcamp! You are awesome!
We covered a lot in these 28 days, so feel free to keep returning to
the material and see if there is another way you can uplevel your
health and wellness by integrating a new habit or releasing one
that no longer serves you.
If you’d like more individualized attention, you can consider
working with me 1:1 in a 3-month or, 6-month program, or
scheduling a few laser sessions. By doing this, we will solidify all
the things you have started and turn them into habits based on
your unique circumstances.
No matter what, know that you have what it takes in you to achieve
your goals and manifest your dreams!
To Your Health,
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242
Day 28
Task
Another day of celebration! Consider carrying
on your new daily habits, and continue to
connect with and set new goals with your
health coach and/or new tribe of Wellness
Warriors!
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Day 28
What’s Next?
We covered a lot in these 28 days! The next few months will see you making advanced
progress. You will set new goals, and now, from experience, you can visualize achieving
them. Continue with your goal setting, self-care, decreasing stress, uplifting your motivation,
learning more about nutrition and wellness, and of course, anything specific to your needs!
And please do let me know if there is something specific you’d like to see me teach or have a
guest speaker talk about. I want to help you grown in the ways only YOU know you need to.
What can you do if you want more support?
Feel free to schedule a laser strategy session with me for personalized feedback,
advice, and coaching. I offer a special rate to anyone who has completed the Urban
Wellness Bootcamp of $95 for one hour (my hourly rate is usually $250, so that is quite a
savings!). Email [email protected] to schedule your strategy session at a time that
works best for you. Just let me know you’re interested, and we’ll go from there!
I am honored to be a part of your Wellness journey, and would welcome the opportunity to
continue our work together. If you have any questions at all, I am happy to help!
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Day 28
Dare to Experiment!
Change and growth take place
when a person has risked
themselves and dares to become
involved with experimenting with
their own life.
~ Herbert Otto
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References
Works Cited
Alice Henneman, MS, RD, UNL Extension in Lancaster County. "UNL Food: Food, Nutrition & Health." n.d. Lancaster County
Extension. 1 2013. <http://lancaster.unl.edu/food/>.
Barton Goldsmith, Ph.D. "The Best Tools for Building a Healthy Relationship Foundation." Psychology Today February 2012.
Brazier, Brendan. Thrive Fitness. Cambridge: Da Capro Press, 2009.
Carl Beuke, Ph.D. You're Hired. New Zealand, 2011.
James Scala, Ph.D. The New Eating Right For a Bad Gut. New York: Penguin Group, 2000.
Kirby, Rommy. Radiant Optimal Wellness. January 2013. http://www.radiantoptimalwellness.com/blog/2013/01/decode-insanefood-labels-organic. January 2013.
Marano, Hara Estroff. "Relationship Rules." 1 October 2004.
Moran, Victoria. Creating a Charmed Life. New York: Harper Collins Publishers, 1999.
Nicholas Perricone, MD. No 1 Superfood. February 2011. http://www.oprah.com/health/Acai-Dr-Perricones-No-1-Superfood.
January 2013.
Phillips, Bill. Transformation. Los Angelos: T-Media, Inc., 2010.
Ratey, J.R. Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company, 2008.
Righter-Mulligan, Roo. "Make Exercise Fun." THCG Nutrition (2013).
—. "The Bar Method." THCG Nutrition (2013).
—. "Zumba." Nutrition Packet THCG (2013).
Rollins School of Public Health, Emory University. "National Diabetes Prevention Program." 2012. PDF. January 2013.
Shapiro, Susan. Huffington Post. 4 April 2012. http://www.huffingtonpost.com/susan-shapiro/habit-or-addiction. January 2013.
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. "Summary Halth Statistics for US
Adults: National Health Interview Survey"." 2008.
USDA. Choose My Plate. December 2012. 10 December 2012. <http://www.choosemyplate.gov/downloads/
GettingStartedWithMyPlate.pdf>.
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Works Cited (cont’d)
Whole Foods. Gluten Free Whole Grains. n.d. http://wholegrainscouncil.org/whole-grains-101/gluten-freewhole-grains. January.
Willcox, Dr. Gloria. Feelings, Turning Negatives to Positives. Kearney, NE: Morris Publishing, 2001.
Yankovich, Karen. Feel the Inner Peace Meditation. October 2012. http://karenyankovich.com/feel-theinner-peace-meditation/. January 2013. Alice Henneman, M. R. (n.d.). UNL Food: Food, Nutrition & Health.
Retrieved 1 2013, from Lancaster County Extension: http://lancaster.unl.edu/food/
Barton Goldsmith, P. (2012, February). The Best Tools for Building a Healthy Relationship Foundation.
Psychology Today.
James Scala, P. (2000). The New Eating Right For a Bad Gut. New York: Penguin Group.
Kirby, R. (2013, January). Radiant Optimal Wellness. Retrieved January 2013
Marano, H. E. (2004, October 1). Relationship Rules.
Moran, V. (1999). Creating a Charmed Life. New York: Harper Collins Publishers.
Phillips, B. (2010). Transformation. Los Angelos: T-Media, Inc.
Ratey, J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown and Company.
Robbins, A. (2010, August). The Power of Momentum. Retrieved November 2012, from Anthony Robbins:
http://training.tonyrobbins.com/103/new-year-new-life/
Rollins School of Public Health, Emory University. (2012). National Diabetes Prevention Program. Retrieved
January 2013
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2008).
Summary Halth Statistics for US Adults: National Health Interview Survey". U.S. Department of Health and
Human Services.
USDA. (2012, December). Choose My Plate. Retrieved December 10, 2012, from USDA - Choose My
Plate.gov: http://www.choosemyplate.gov/downloads/GettingStartedWithMyPlate.pdf
Yankovich, K. (2012, October). Feel the Inner Peace Meditation. Retrieved January 2013
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Copyright
Copyright © 2014 Freedom Junkie, LLC and Ana Verzone.
All Rights Reserved. No part of this book may be reproduced or redistributed in any form or by any electronic or
mechanical means, including information storage and retrieval systems, without permission in writing from the publisher.
The information contained in this book is intended to help readers make informed decisions about their health. It should
not be used as a substitute for treatment by or the advice of a physician. Although the author and publisher have
worked hard to ensure that the information provided here is complete and accurate, they will not be held responsible for
loss or damage of any nature suffered as a result of reliance on any of this book’s contents or any errors or omissions
herein. There are no medical recommendations or claims for the Urban Wellness Bootcamp program or for any of the
vitamin or mineral regimens described in this program. No individual should undertake the this program or any of its
regimens without first consulting and obtaining the informed approval of a licensed medical practitioner. The author
makes no warranties or representation as to the effectiveness of the Urban Wellness Bootcamp.
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Urban Wellness
Bootcamp
J
Food Diary and Journaling
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Remember
Take a moment to respond to these questions in the space provided below.
Why did I join the Urban Wellness Bootcamp?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
What do I hope to achieve by taking part in this program?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
How will healthy eating and being active help me and others?
_____________________________________________________________________________
_____________________________________________________________________________
_____________________________________________________________________________
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Day 1
The Food Diary
It's the most important part of changing your behavior.
Be honest. Write down what you really eat.
Be accurate. Measure portions, and read labels.
Be complete. Include every little scrap you eat.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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251
Day 2
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 3
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 4
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 5
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 6
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 7
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 8
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 9
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 10
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 11
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 12
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 13
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 14
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 15
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 16
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 17
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 18
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 19
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 20
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 21
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 22
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 23
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 24
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 25
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 26
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 27
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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Day 28
The Food Diary
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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