1. By Corinna Bellizzi, Health Enthusiast & Truth Seeker
Corinna.Bellizzi@gmail.com m: 831-419-9500

2. 1. How to enter a calm meditative state without “meditation”
2. How to support your body’s natural energy production
3. A simple (and controversial) trick to reduce stress & fuel your fire
4. How to improve your body’s gut health one day at a time
5. Foods to avoid if you have a sluggish metabolism
6. How to kick start your metabolism
7. How to protect your heart while safeguarding your bones
8. How to effectively reduce unhealthy food cravings
9. When supplements can help – and which ones to take
10. When to ask for help
What you will learn today:

3. Flow Meditation – what is it?
Flow Meditation by Mihaly Csikszentmihalyi

4. How to achieve “Flow”
FROM: Flow Meditation by Mihaly Csikszentmihalyi – Page 4
• There are clear goals every step of the way
• There is immediate feedback to one’s actions
• There is balance between challenges and skills
• Action and awareness are merged
• Distractions are excluded from consciousness
• There is no worry of failure
• The sense of time becomes distorted
• The activity becomes an end in itself

5. How to achieve “Flow”
FROM: Flow Meditation by Mihaly Csikszentmihalyi – Page 105
“The similarities between Yoga and flow are extremely strong; in
fact it makes sense to think of Yoga as a very thoroughly planned
flow activity. Both try to achieve a joyous, self-forgetful
involvement through concentration, which in turn is made
possible by a discipline of the body.”

6. Natural Energy Production
If glucose and oxygen fuel our body’s engine – and I’m getting plenty of those key
ingredients of energy production – why don’t I feel energetic?
What factors are getting in the way?
What nutrients help drive energy production forward?

7. Natural Energy Production
If glucose and oxygen fuel our body’s engine – and I’m getting plenty of those key
ingredients of energy production – why don’t I feel energetic? What factors
could be getting in the way?
 Not drinking enough water
 Lack enough B vitamins to build cellular energy
 Stress-related adrenal fatigue
 Over-consumption of caffeine
 Age related decline in d-ribose production
 High carbohydrate/low nutrient and low protein diet
 Low activity level

8. Natural Energy Production
What nutrients help drive energy production forward?
 B-vitamins: High potency B-Complex
 High potency multivitamin to fill nutritional gaps
 Omega-3s: Delivering at least 500+ mg EPA + DHA
 D-ribose: 5 – 10 grams per day
 Diet rich in green leafy vegetables, nuts, seeds, and with moderate fruit
and protein consumption
 Weight-bearing and cardiovascular exercise
SimplyOne Women
 40mg B1
 30mg B2
 40mg B3 (Niacin)
 100mg B6
 1000mcg Folic acid
 150mcg B12
 22mg Iron
 225 mcg Iodine

9. Not just sex, but good sex reduces stress, and improves mood. It does this by
releasing endorphins while also reducing stress. You may even lower your risk
of chronic health concerns.
Trick: Fulfilling intimacy
If anything prevents you from having fulfilling sex such as personal dryness
or pain, supplements that support your body’s hormone balance may help.
Look for products that contain herbs like vitex and at least 100mg vitamin B6.

10. A Gut Feeling
Keeping a healthy gut healthy isn’t rocket science, or is it?
“It is estimated that 500 to 1,000 species of
bacteria live in the human gut. Bacterial cells
are much smaller than human cells, and it is
often said that there are atleast 10 times as
many bacteria as human cells in the body,
although the actual ratio has not been strictly
defined”
https://en.wikipedia.org/wiki/Human_microbiota

11. A Gut Feeling
Weed, Feed and Seed to Maintain a Health Gut!
Weed:
 If certain foods aggravate your system, avoid them
 If you suspect yeast or fungal overgrowth, eliminate
sugars, starches, grains and alcohol from your diet
 Use antibiotics only when necessary and at the
recommendation of your healthcare provider
Feed:
 Take enzymes with every meal
 Consume nutritious, nurturing foods
Seed:
 Consume healthy gut bacteria (pre & probiotics)
 When using antibiotics always take extra probiotics

12. Sluggish Metabolism?
Here are some culprits that may slow a healthy metabolism:
 Alcohol: When you drink alcohol you burn less fat as your body
uses the alcohol for fuel first
 Refined carbohydrates & sugars: They spike your blood glucose
and they’re quickly absorbed into your system creating a more
sluggish system because your body doesn’t have to work hard
 Foods inordinately high in fats: While inundated with fat, your
muscles can’t adequately use sugars, further slowing metabolism
 Foods high in pesticides: Wash your fruit & veggies! And don’t
forget to eat organic whenever possible
http://www.vtnews.vt.edu/articles/2015/04/041315-cals-skeletal.html
http://www.fitday.com/fitness-articles/fitness/weight-loss/4-foods-that-slow-your-
metabolism-down.html

13. Kick Start Your Metabolism!
A few simple tricks to get your metabolic rate humming…
 Kick start your day by eating breakfast – women who skip this
important meal are 4.5X more likely to be obese!!!
 Eat enough – eating too little slows your metabolism
 Eat smaller meals throughout the day to keep humming
 Eat protein with each meal – research shows that protein
containing meals boost calorie burn by 35%
 i.e. 3 oz lean meat, 2 tablespoons of nuts, 8 oz yogurt
 Get more vitamin D! It’s essential for preserving muscle mass
 4% of people over 50 get enough vitamin D from their diet
 Drink plenty of water – and drink it
 Drinking 6 cups of cold water burns an extra 50 calories a day
http://www.prevention.com/weight-loss/diets/boost-metabolism-high-metabolism-diet

14. Love Your Protect Your
Vitamins A, D, and K2 = Heart & Bone Protective Partners
 Vitamin A stimulates osteoclasts which break away old bone
 Vitamin D stimulates osteoblasts which lay down new bone
 Vitamin K2 stimulates matrix GLA protein (MGP) which activates
osteocalcin. Osteocalcin directs calcium to bones & teeth, away
from soft tissues for long-term heart health & bone strength
This complete process ensures healthy bone
remodeling throughout our lives – and we
therefore must ensure we consume these
critical nutrients with regularity.
Vitamin K2 and the Calcium Paradox
by Kate Rheuame-Bleu, ND

15. Kill Your Cravings
1. Drink water
2. Practice mindful eating
3. Eat more protein
4. Plan your meals
5. Avoid extreme hunger
6. Fight stress
7. Get enough sleep
8. Eat proper meals
9. Don’t shop hungry
10. Distance yourself from the craving
11. Ensure you have the right supplement plan
https://authoritynutrition.com/11-ways-to-stop-food-cravings/

16. The “Right” Supplement Plan
 Multivitamin / Multi-mineral
 Omega-3 (with at least 500mg EPA + DHA)
 Greens / Superfoods
 Protein / Smoothie Mix
 Enzyme + Probiotic
And if you want an extra boost:
 B-complex
 Bone builder
 Brain support formula
 Hormone support formula
 Antioxidant support formula
}

18. Q: When do I ask for help?
A: When you have to ask that very question or you think you need it!
Where do I go for assistance?
 Marlene’s Market & Deli!
 Your healthcare practitioner
Some useful tools for your toolshed:
 Touch the Top of the World
by Erik Weihenmayer
 Savor by Thich Nhat Hanh