11. Exercise – 4 easy ways
Rebound
10min 3x/day
Sit on a ball at work
NET Time
Walk while kids are
at practice or lessons
12. #1 Eat Breakfast
Balances blood
sugars
Prevents more caloric
consumption later in
the day
Reduces stress
hormones
Provides energy,
focus and
concentration
13. Eating Frequency
Don’t skip meals
Skipping meals leads to increased production of
stress hormones that cause muscle loss
Eat frequently
3 small meals and 2-3 snacks daily
To maintain stable blood sugar and insulin levels
14. #3 Be an
Educated Eater
Eat whole foods
Avoid processed food
“if it wasn’t here 100
years ago don’t eat it”
Increase green leafy
vegetables
16. Calories are NOT Equal
Feather and Rock
McDonalds vs. Whole Food Diet
We need good QUALITY food to improve your
body composition, health, vitality, energy and
to fight disease
“The Thrive Diet” Brendan Brazier
17. Fake Food Diet
LOSE WEIGHT – maybe
GAIN HEALTH ?
Food is NOT just Calories…
18. Are they Sacrifices
320, 000 processed foods
116, 000 since 1990
$30 billion dollars is spent
on marketing fast foods
More money is spent on
fast food per year than
higher education, cars
and computers
combined
Mark Hyman Ultrametabolism 2006
20. Educated Eater
We can make daily food choices that
create health or promote disease
21. # 3 Healthy Fats
Cell Membrane
Weight loss
Blood Pressure/Chol
Memory
Growth & development
Skin health
Joint Health
99% of us are DEFICIENT!!
25. Action Step
WATER
2L/day
GOOD FATS MOVEMENT
4-6 servings/da 30min/day
CLARITY
vibrant energy
150lbs
calm
BREAKFAST
NUTRIENT DENSE Within
FOOD 30min
waking
26. Over exposure to
stress hormone
accounts for
75%-90% of all
primary care visits
#1 reason why people…
• Eat poorly
• Quit healthy lifestyle programs
• Practice substance abuse
(Na$onal Ins$tute for Occupa$onal Safety and Health)
American Ins$tute of Stress, “America’s #1 health problem.” 12‐16‐01. hHp://www.stress.org/problem.htm
28. “TRY”
There is no trying – to do or not to do
- unknown
We need to switch language…we are not
trying to be healthier, we are making
lifestyle changes
TRY CHAIR EXERCISE!!!
30. THANK YOU!
Mission Statement
Educate, inspire and give you the tools to make a
difference in your health, your family and in your
community!
http://www.vibrant-living.ca