Clinix's TLC book w/ diet & exercise

Delivered with Tender Loving Care

Clinix Healing Center

Volume 1

Therapeutic LifeStyle Changes

Therapeutic LifeStyle Changes

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TLC_book_cover_6x9_simple_sir_speedy.pdf 9/11/2009 12:07:25 PM

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Therapeutic Lifestyle ChangesIntroduction

Intro

Therapeutic LifeStyle Changes delivered with Tender Loving Care

Therapeutic lifestyle changes are actions that improve your health and quality of living. It means making choices every day that you and only you can make, to improve and possibly save your life.

Many of today’s chronic diseases started out as yesterday’s poor choices regarding food, physical activity, and stress management. These small choices caused small damages and over the years have developed into big problems.

The good news is that the same small, yet positive choices can make a diff erence. It is never too late to incorporate therapeutic lifestyle changes into your daily activities. Therapeutic Lifestyle Changes will improve your health now and prolong your life.

The CLINIX Therapeutic Lifestyle Change Programs outlined in this book will put you on the path to optimal health and ideal body composition, through a combination of balanced eating, regular exercise, stress reduction, and Nutri-Scripts. The end result is a program that helps prevent chronic disease and prolong vitality.

There are 9 diff erent CLINIX Therapeutic Lifestyle Change Programs, each one

designed to get you on the path to a healthier life.

The CLINIX Therapeutic Lifestyle Change

Programs:

• Asthma

• Back Pain

• Diabetes

• Hyperlipidemia

• Hypertension

• Metabolic Syndrome

• Stress/Anxiety/Depression

• Weight Loss

&

Detox

Welcome to Therapeutic Lifestyle Changes Quiz Willingness to Change 5 Quiz Explanation Stages of Change 6 TLC Goals Journaling 7 Your Health TLC Stats 8 Your Health Vitals 9 Your Health BMR Calorie Requirements 10 Menu Planning Servings Per Day 11 Menu Plan Worksheet 12 Food Categories Menu Plan 14

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Therapeutic Lifestyle ChangesTable of Contents

Table of Contents

Therapeutic LifeStyle Change delivered with Tender Loving Care

Lesson 1 Affi rmation I am your Metabolism 17 Education Protein 18 Inspiration Reasons 20 Motivation Reasoning Reasons 21 Activation Walking does Wonders 22 Relaxation Acupressure 24 Confi rmation It is natural for my body to be well 26

Lesson 2 Affi rmation I am your Pancreas 27 Education Carbohydrates 28 Inspiration Beliefs 30 Motivation Believing Beliefs 31 Activation Stretching 32 Relaxation Positive Relationships 34 Confi rmation I am attracting it’s Vibrational Essence 36

Lesson 3 Affi rmation I am your Circulatory System 37 Education Fats 38 Inspiration Pattern Interrupts 40 Motivation Interrupting Pattern Interrupts 41 Activation Core Stabilization 42 Relaxation De-Stessors 44 Confi rmation All-That-Is... 46

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Therapeutic Lifestyle ChangesTable of Contents

Table of Contents


Lesson 4 Affi rmation I am your Intestines 47 Education Shopping 48 Inspiration Self Sabotage 50 Motivation Sabotaging Self Sabotage 51 Activation Ball and Bands 52 Relaxation Time Management 54 Confi rmation Absolute well-being... 56

Lesson 5 Affi rmation I am your Liver 57 Education Label Reading 58 Inspiration Coping Skills 60 Motivation Skillfull Coping Skills 61 Activation Yoga 62 Relaxation Journaling 64 Confi rmation I will love where I am right now 66

Lesson 6 Affi rmation I am your Neurotransmitters 67 Education Portion Size vs. Serving Size 68 Inspiration Impatience 70 Motivation Impatient Impatience 71 Activation Pilates 72 Relaxation Stress Reduction Bath 74 Confi rmation My slightest improvement... 76

Disease Management

Asthma 78 Back Pain 80 Diabetes 82 Hyperlipidemia 84 Hypertension 86 Metabolic Syndrome 88 Weight Loss 90 Anxiety/Stress/Depression 92 Detox 94 + 2 weeks of Daily Diet Journals! 96

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Therapeutic Lifestyle ChangesProgram Fundamentals

Intro


The CLINIX Therapeutic Lifestyle Change Program:

The Fundamentals

• Documentation – Learn about your vitals and statistics on your health throughout the TLC Program.

• Preparation – Learn how to create easy to follow daily menu plans.

• Contemplation – Learn about the causes and conditions of your particular chronic disease.

• Implementation - Learn about what treatment protocols are in place for your specifi c needs.

• Supplementation - Learn about which particular supplements are fi tted for your needs.

• Affi rmation – Learn how to identify and understand your current emotional state.

• Education – Learn how to create balanced eating habits that lead to a healthier lifestyle and boosts energy levels.

• Inspiration - Learn how to identify reasons for certain behavior habits and how to make positive ones.

• Motivation – Learn how to recognize your negative habits and learn ways to incorporate positive ones through fun and easy activities.

• Activation – Learn how to incorporate a variety of aerobic, strength train-ing and fl exibility exercises into your lifestyle.

• Relaxation – Learn how to manage your stress and improve your vitality.

• Confi rmation – Learn how journaling can let you evaluate and explore your newfound knowledge and lifestyle changes.

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QuizWillingness to Change

Quiz


How do you feel about your current condition?

_______________________________________________________________________

What concerns do you have about health risks?

_______________________________________________________________________

Are you considering making changes about your health?

_______________________________________________________________________

What have you tried in the past?

_______________________________________________________________________

How do you feel about starting the Therapeutic Lifestyle Changes program?

_______________________________________________________________________

_______________________________________________________________________

_______________________________________________________________________

Willingness to Change Scale:

On a scale of 1-10, with 10 being 100%, how ready are you to begin the Therapeutic Lifestyle Change Program?

1 2 3 4 5 6 7 8 9 10

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• If you scored a 1-4 on the WiIlingness to Change scale, you are considered to be in the Precontemplation Stage.

Precontemplation:

The precontemplation stage is when you are not considering changing, or you may be unaware of the problem. Some have even tried unsuccessfully so many times to change that they have simply given up while others may be in denial.

• If you scored a 5-7 on the WiIlingness to Change scale, you are considered to be in the Contemplation Stage.

Contemplation:

The contemplation stage is when you are undecided about changing. You are aware of the need to change and may even have the desire to change, however, you may be wrestling with the numerous barriers to change (e.g. time, expense, fear, etc.). Here in the contemplation stage, you are still weighing the cost and benefi ts of committing to the change.

• If you scored a 8-10 on the WiIlingness to Change scale, you are considered to be in the Planning/ Preparation/Action Stage.

Planning/Preparation/Action:

The Preparation/Action Stage is when you are making preparations to take action on the specifi c changes. You sign up for a program, buy equipment and begin to practice modifying your behaviors. You are ready to integrate the Therapeutic Lifestyle Changes into your lifestyle.

Congratulations!

Quiz ExplanationsStages of Change

Quiz


8

Your TLC Goals Journaling

Goals


What are your Therapeutic Lifestyle Change goals?

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

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Your HealthTLC Stats - Before & After

Stats


Blood Pressure (mm Hg):

Weight (lbs):

Lean Body Mass (lbs):

Fat Body Mass (lbs):

Body Fat Percentage:

Total Cholesterol:

LDL:

HDL:

Triglycerides:

Blood Sugar:

Hemoglobin A1C:

Other:

Your health at a glance:

Goals:

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

After:

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

Before:

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

_________

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Your HealthVitals

Stats


Initial Visit

Visit #1 Visit #2 Visit #3 Visit #4 Visit #5 Visit #6

Blood Pressure

Pulse

Respirations

Weight

LBM

FBM

Waist-to Hip Ratio

BMI

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Your HealthMetabolic Rate

Diet

Calculating BMR Calorie Requirements

BIA BMR:

Activity Adjustment :

Subtotal

Weight Loss Adjustment:

BMR:


_________________________

x________________________

=________________________

-________________________

=________________________

Activity Adjustments

Sedentary behavior or minimal activity = BMRMild daily activity = BMR x 1.1Moderate daily activity = BMR x 1.3Strenuous daily activity = BMR x 1.5

Weight Loss Adjustment

MENBMI 19-25 No need to subtract calories unless increased fat % or WHRBMI 25-30 Subtract 500 caloriesBMI 30+ Subtract 700 calories

WOMENBMI 19-25 No need to subtract calories unless increased fat % or WHRBMI 25-30 Subtract 300 caloriesBMI 30+ Subtract 500 calories

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Menu PlanningServings per day

Diet


Your Daily Calorie goal __________________

Additional Notes: ________________________

___________________________________

___________________________________

___________________________________

1,300 Calorie

1,600 Calorie

1,800 Calorie

2,000 Calorie

2,200 Calorie

2,400 Calorie

2,600 Calorie

2,800 Calorie

Medical Food

1 serving = 2 scoops

2 2 2 2 2 2 2 2

Concentrated

Protein

1 serving = 3-4 oz (chicken/beef )

2 3 3 3 3 4 4 5

Legumes 1 2 2 2 3 3 3 3

Dairy/Dairy

Alternative

0 1 1 1 1 2 2 3

Nuts & Seeds 1 1 1 2 2 2 2 3

Vegetable -

Category 1

M i n . 3- 4

M i n . 3- 4

M i n . 3- 4

M i n . 3- 4

M i n . 3- 4

M i n . 3- 4

Min. 4 Min. 5

Vegetable -

Category 2

1 1 1 2 2 2 2 3

Fruits 2 2 3 3 3 3 4 4

Grains 1 1 1 1 1 2 2 3

Oils 4 4 6 6 6 6 6 6

EPA/DHA

Supplement

2 caps 3 caps 3 caps 3 caps 4 caps 4 caps 4 caps 4 caps

TLC6x9book-version2.indd 12TLC6x9book-version2.indd 12 5/27/2009 5:07:17 PM5/27/2009 5:07:17 PM

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Menu Plan Name: ________________________________

Menu Plan Worksheet


Morning Meal Snack:

Mid-day Meal Snack:

Evening Meal Snack:

Exercise/Activity

Type:Duration:

Medical Food

Concentrated Protein

Legumes

Dairy/Alternatives

Nuts/ Seeds

Category 1 Veggies

Category 2 Veggies

Fruits

Grains

Oils

______servings per day










Your recommended Food Categories:Directions:Use the previous Servings Per

Day calculation page to fi ll in the correct amount of servings of each food group. Below is a sample menu for a 1,800 calorie diet. Use the Menu

Plan on the right to create a sample daily menu which includes your daily servings and recommended food groups. Food suggestions are provided on the following pages. At the back of the book is a Daily Diet Journal, to track your daily intake and success.

Water/Drinks:

Nutri-TLC blended with ½ cup frozen berries and 1/8 cup sliced almonds

1 cup mixed greens½ cup mixed vegetables (bean sprouts, tomatoes, mush-rooms, cucumber)½ cup black beans3-4 ounces Grilled Chicken

3-4 ounces Grilled Shrimp with lemon and garlic½ cup roasted aparagus, sprinkle with olive oil, taste with salt and pepper½ cup Quinoa with ½ cup mixed bell peppers

Walking 30 minutes

¼ cup Salsa

½ cup Lowfat cottage cheese½ cup Celery sticks with ¼ cup Hummus

½ medium apple2-3 ounces low-fat turkey lunch meat

Nutri- TLC blended with 6 ounces plain yogurt and 3 tbls coconut milk

8 - 8 oz glasses of water throughout the day

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Menu PlanName: _________________________________

Menu Plan Worksheet


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Plan your sample menu utilizing the Servings Per Day page and Food Categories pages.

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Food CategoriesMenu Plan

Diet


_________________________________________________________

_________________________________________________________

Fruits: Serving Size as indicated

(1 serving = approx. 80 calories)

-Apple ,1 medium -Apricots, 3 medium -Berries, 1 cup -Cantaloupe, 1/2 medium -Fresh fi gs, 2 -Grapefruit, 1 whole -Grapes, 15 -Honeydew melon, 1/4 small -Mango, 1/2 medium - Nectarines, 2 small - Orange, 1 large - Peaches, 2 small - Pear, 1 medium - Plums, 2 small - Persimmon, 1/2 - Tangerines, 2 small - Watermelon, 2 cups

Legumes: Serving Size = 1/2 cup cooked


-Beans—garbanzo, pinto, kidney, black, lima, cannellini, navy, mung, fat-free refi ned, green, soy -Peas—split, sweet green, lentils-Bean/lentil soups, 3/4 cup-Hummus, 1/4 cup

Dairy/Dairy Alternatives: Serving Size = 6 oz or as indicated


-Almond, hemp, or plain soy milks, nonfat or 1% milk-Yogurt (soy, Greek, goat) plain, nonfat and unsweetened, 4-6 oz-Fat free feta cheese, 2 oz

Concentrated Protein: Serving Size = 3-4 oz cooked


Meat, poultry, and fi sh should be grilled, baked or roasted. Fish may also be poached.Keep cheese intake low due to saturated fat.-Eggs—2 whole, or 3 whites plus 1 whole egg –or– egg substitute, 2/3 cup-Fish, shellfi sh—3 oz fresh of 3/4 cup canned in water-Skinless poultry; chicken or Cornish hen (breast only), turkey-Leg of lam, lean roast-Beef—very lean (5% or less fat); buff alo, venison, elk-Tofu—5-6 oz or 1 cup fresh or 2-3 oz of cube (baked)-Temph—3 oz or 1/2 cup—Seitan 1/3 cup-Soy or veggie burger, 4 oz-Cottage cheese—non– or lowfat, 1/2 cup-Ricotta—part skim or nonfat, 2 oz or 1/2 cup shredded-Parmesan cheese grated, 6 tbsp

Nuts & Seeds: Serving Size as indi-

cated

(1 serving = approx.

100 calories)

-Almonds, hazelnuts—10-12 nuts-Coconut, unsweetened 3tbsp-Nut butter (made from above nuts), 1 tbsp-Peanuts, 18 nuts or 2tbsp-Pine nuts, 2tbsp-Pistachios, sunfl ower, pumpkin or sesame seeds, 2 tbps-Walnuts or pecans, 7-8

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Food CategoriesMenu Plan

Diet


Category 1 Vegetables: Serving Size 1/2 cup

(1 serving = Approx. 10-25 calories)

Fresh juices made from these are allowed-Artichokes - Asparagus - Bamboo Shoots - Bean sprouts - Bell and other peppers - Broccoli - Broccofl ower - Brussels sprouts - Cabbage - Caulifl ower - Celery - Chives - Cucumber - Eggplant - Garlic - Green beans - Greens (bok choy, escarole, Swiss chard, kale, collard greens, spinach, dandelion, mustard and beet greens) - Leek - Lettuce/mixed greens (romaine, red and green leaf, endive, spinach, arugula, radic-chio, watercress, chicory) - Mushrooms - Okra - Onion - Radishes - Salsa (sugar-free) - Scallions - Sea vegetables (kelp, etc) - Snow peas - Sprouts - Squash (zucchini, yellow, summer, spaghetti) - Tomatoes or mixed vegetable juice (low-sodium) - Water chestnuts, 5 whole_________________________________________________________

_________________________________________________________

Grains: Serving Size 1/2 cup cooked, or as indicated

(1 serving = approx. 75-100 calories)

-Basmati or other brown rice, wild rice-Barley, buckwheat groats, or millet-Whole oats, raw, 1/3 cup; cooked oatmeal ¾ cup-Whole wheat, spelt, or kamut berries-Whole grain rye crackers, 2 each-Bread: mixed whole grain or 100% whole rye, 1 slice-Whole wheat tortilla or pita, ½-Low-carb tortillas, 2 small or 1 large-Kashi 7 whole grain puff s cereal, 1 cup

Category 2 Vegetables: Serving Size = 1/2 cup

(1 serving = approx. 45

calories)

-Beets - Squash (winter, acorn, butternut) -Carrots, 1/2 cup cooked or 2 medium raw or 12 baby carrots-Sweet potatoes or yams, 1/2 medium baked-Potatoes (Yukon Gold, new or red), 1/2 medium

Oils:Serving Size: 1 tsp. or as indicated

Oils should be cold pressed


Plant Oils-Avocado (fruit), 1/8-Coconut milk, light, 3 tbsp.-Coconut milk, regular, 1 ½ tbsp.-Flaxseed oil (refrigerate)

-Olives, 8-10 medium-Olive oil, extra virgin (preferable)Cooking Oils-Olive oil-Canola oil-Coconut Oil, 1 tsp-Grapeseed oil, 1 tsp.-EarthBalance spread, 1 ½ tsp.

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Therapeutic Lifestyle Changes

Lessons 1 - 6

18

AffirmationI am your Metabolism

Lesson 1

Please fi ll in the circle with your answer.

During the past 4 weeks... How do you feel life has been going for you?

During the past 4 weeks… What was the most diffi cult level of physical activity you were able to maintain for at least 2 minutes?

During the past 4 weeks… How has your physical and emotional health limited your social activities with family, friends, neighbors or groups?

How would you rate your overall health now compared to how you felt at your initial visit?


Very Bad Pretty Bad Good & Bad Parts Pretty Good Very Well

Very Heavy Heavy Moderate Light Very Light

Not at all Slightly Moderately Quite a bit Extremely

Much Better Little Better About the same Little Worse Much Worse

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

Good Morning, Sunshine! I am your Metabolism.I am a complex chemical process in your body’s cells that converts fuel from food into energy. I am a constant and vital process that begins when you are conceived and ends when you die. If I am sluggish, you blame me when for your weight gain or trouble losing weight. But you can give me a boost by building your muscle mass and eating often throughout the day.g

19

EducationProtein

Lesson 1


Of the three main nutrients the body needs, protein is very important. Proteins are made from amino acids and are used to build and repair all cells of the body.

There are 22 amino acids the body needs and they are classifi ed in two ways:

1. There are 13 non-essential amino acids which are made by the body from nitrogen found in the diet.

2. There are 9 essential amino acids which cannot be made by the body and must come from the food we eat.

Proteins are necessary in our diet and are classifi ed in two ways:

1. Complete Proteins – contain all essential amino acids and are found in meat, poultry, fi sh, poultry, cheese, eggs and milk (see Concentrated Proteins section of your Menu Plan). 2. Incomplete Proteins – contain a variety of amino acids, but not all of them, and are found in whole grains, legumes and green leafy vegetables.

Combining diff erent incomplete proteins in a meal, like a whole wheat tortilla with black beans can make a complete protein.

Protein intake helps you gain lean muscle mass, which can increase the amount of calories you burn each day and help you toward your weight management goals.

Increasing the amount of protein in your diet can also help keep you more satisfi ed throughout your day. It can even get you though cravings for candy and other junk foods.

TLC Tip: Try a Nutri-TLC shake in chocolate fl avor, or add a serving from the Fruits category from your Menu Plan to help satisfy that sweet tooth!

20

EducationProtein

Lesson 1


Myth or Fact? You need to worry about getting enough protein.

Fact: As we get older, our calorie needs may go down, but not our need for protein. If you get too little protein in your diet, the body will take the amino acids it needs from the muscles to feed the vital organs. Over time, the lost muscle leads to weakness., inflammation and disease.

Your muscles and organs love protein! Without it they don’t function well. Use your Menu Plan to identify your favorite proteins:

Complete Incomplete

______________________________ ________________________________

______________________________ ________________________________

______________________________ ________________________________

______________________________ ________________________________

Use your Menu plan to create two meals that use incomplete proteins combined to make complete proteins:

Meal 1:_______________________________________________________________

_____________________________________________________________________

Meal 2:_______________________________________________________________

_____________________________________________________________________

21

InspirationReasons

Lesson 1


Why do people diet?

Why do people overeat?

Why do people eat the right foods?

Why do people binge?

Why do people snack?

Why do people do anything?

People “do” things for two emotional reasons.

•We do things to avoid emotional PAIN. •We do things to gain emotional PLEASURE.

People don’t like the emotional pain of being:

• Hungry • Bored • Depressed • Lonely • Fearful

Foods distracts from emotional pain.

People create emotional pleasure with:

• Pastries • Fried Foods • Pizza • Twinkies

People “don’t” do things for two reasons.

• People don’t go on diets to avoid the EMOTIONAL PAIN of being: • Hungry • Thirsty • Deprived • Bored/Depressed • Lonely • Fearful

• People don’t go on diets to gain the EMOTIONAL PLEASURE of: • Sugar energy • Fatty-food relaxation • Emotional distraction

People finally do things when they have enough good reasons.

The Past: We over eat to avoid PAIN and gain PLEASURE.The Present: We over eat to avoid PAIN and gain PLEASURE.The Future: We will control food to avoid PAIN and gain PLEASURE.

The past must not - will not equal the future.You are about to control foods for the right reason.Reasons to give you PLEASURE and reasons to help you avoid PAIN.

22

Motivation Reasoning Reasons

Lesson 1


The pain of overeating and being overweight!

The pleasure of controlled eating and losing weight!

Use pain and pleasure!

Don’t let pain and pleasure use you!

What PAINS are created by being overweight?

_______________________________________________________________________

What PLEASURES will be gained by losing weight?

_______________________________________________________________________

What PAINS prevent you from losing weight?

_______________________________________________________________________

What PAINS will be avoided by losing weight?

_______________________________________________________________________

What PLEASURES will motivate you to lose weight?

_______________________________________________________________________

What will it COST you if you continue to overeat & be overweight?

_______________________________________________________________

What will it COST you when you do lose the weight?

_______________________________________________________________

REASONS TO LOSE WEIGHT

1.

2.

3.

4.

5.

23

ActivationWalking does Wonders

Lesson 1

Exercise and diet are the most important factors in achieving and maintaining optimal mental, physical and emotional health. One of the safest ways to begin exercising is walking. No matter what shape you are in, walking gets your body burning fat and gets you healthier.

Set yourself up for success by creating a routine. Only 30 minutes of walking a day can make signifi cant health improvements, so schedule time for walking. You can divide the time in to 10 minute increments throughout the day or 30 minutes all at once.

Aerobic exercise, such as walking, requires your body to use a lot of oxygen. While walking, your body’s need for oxygen increases which triggers an increase in your heart and breathing rate, to deliver more oxygen to the moving muscles. This process increases your muscle tone, which increases your metabolic rate and helps you burn more fat.

The more you follow a walking routine, the more potential you have to burn fat. This means the more you exercise, the more calories you burn, even at rest!

Walking versus Jogging versus Running

Adding diff erent aerobic exercise in to your routine will help beat boredom and keep you moving toward your goals. Log your time and distance to help you see your im-provements. As your walking routine becomes easier, challenge yourself by switching to jogging and then running.

Use the following time scale as a guide to monitor your speed and help you progress to jogging and running.

Activity Minutes per Mile

Walk 14:01 or longer Walk-Jog 12:01 - 14:00 Jog 9:00 – 12:00 Run less than 9:00

Always remember to be safe when you exercise. Wear proper fi tting shoes, walk in safe areas, and check with your Clinix medical provider if you have any questions or concerns.


24

TLC Tip: Make the most of each day.

Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.

ActivationWalking does Wonders

Lesson 1


Rate of Perceived Exertion Scale (RPE Scale)

Time and distance are excellent tools to monitor progress in your routine, but monitor-ing your intensity is just as valuable. The RPE scale lets you put a numerical value to how hard you think you are working. Just like time, as your RPE decreases, you might be ready to increase your intensity.

Create a log like the one below to track your daily exercise.

RPE Scale

1 – Minimal Eff ort

2 – Weak

3 – Moderate

4 – Somewhat Strong

5 – Strong

6 – Very Strong

7 – Moderately Hard

8 – Hard

9 – Very Hard

10 – Maximal Eff ort

Date Excercise Duration Distance RPE8/4 walking 30 minutes 2 miles 3

25

RelaxationAcupressure

Lesson 1

Acupressure uses the same principles as acupuncture, but works through fi nger pressure, massage and stroking rather than needles to eff ect stimulation. Acupressure and massage therapy are frequently combined in a healing stimulation session. As with other natural therapies, the aim is to regulate, balance and normalize so the bodycan trigger its own power to heal itself. Organ massage, refl exology and deep breathing techniques are frequently used in conjunction with acupressure.

There are several diff erent instruments for applying acupressure by rubbing or roll-

ing against the body.

Acu ball

The acu ball (also magic ball) is a small ball made of rubber, wood or plastic, covered with small bumps. It is used to apply acupressure and relieve muscle and joint pain.

Energy roller

The energy roller is a small cylinder covered with small bumps. It is held between the hands and rolled back and forth to apply acupressure.

Foot roller

The foot roller is a cylindrical roller covered with small bumps. It is placed on the fl oor and the foot is rolled back and forth over it.

Your own hands

Use your own hands to give yourself a relaxing and refreshing Refl exology treatment on your hands or feet.


Head/Neck/Shoulder

Chest

Abdomen

Reproductive Organs

Work the same

areas on the hands,

as outlined on the

foot diagram for

more relief

26

RelaxationAcupressure

Lesson1

Point 1- Hairline (in line with pupils)Point 2- Mid forehead (in line with pupils)Point 3- Above the midpoint of eyebrowsPoint 4- Below the midpoint of eyebrowsPoint 5- Orbital ridge (in line with pupils)Point 6- Sides of nosePoint 7- Sides of mouthPoint 8- Above midpoint of jawbonePoint 9- Above jawbone, one inch from #8Point 10- Under the chinPoint 11/12- Top and bottom midpoint of jawbonePoint 13- Midpoint in front of earsPoint 14- TemplesPoint 15- Cheeks (straight line down from #14)


Acupressure Massage: Anti-Aging Facial

The face, head and neck contain nerve centers and refl ex points corresponding to your entire body. When you give yourself or receive a facial or face massage, you will also derive many other benefi ts; including stress relief, increased energy, clearer eyesight, improved digestion and a more relaxed and youthful face.

Self Acupressure Facial Massage

Use the middle fi ngers on both sides of the face simultaneously. After two rounds of relaxation. For the fi rst round, use medium pressure and hold each point for fi ve counts. For the second round, use lighter pressure and hold for three counts.

1234

56

78

9

10

11/12

1314

15

Stress Kickers: Give yourself a Pedicure

Give yourself a pedicure. Be sure to trim your toenails, slough off the dead, dry skin and moisturize. Your feet are your body’s foundation. Pamper your feet and pamper your entire body.

27

ConfirmationIt is natural for my body to be well.

Lesson 1

Take 4 full minutes to answer the following questions. Keep concentrating and writing for 4 full minutes.

What did I do well today?

_______________________________________________________________________

What did I learn today?

_______________________________________________________________________

What am I going to try tomorrow?

_______________________________________________________________________

What still needs improvement?

_______________________________________________________________________


_______________________________________________________________________

What is my positive thought today?

_______________________________________________________________________

Illnesses hover constantly about us, they are seeds blown by the wind, but they do not take root in the body unless it is ready to receive them. - Claude Bernard


28

AffirmationI am your Pancreas

Lesson 2


Good Morning, Sunshine! I am your Pancreas.I am a very busy organ. Without the enzymes I produce, you could consume mountains of food and still be malnourished. Actually, I am two glands wrapped in one package, and I produce two important hormones that empty into your bloodstream. My glucose, or blood sugar, is the fuel for cells, the chief provider of energy. My

insulin keeps blood sugar at proper levels and sees that it is burned properly. I also produce about two pints of digestive juices a day. When food leaves your stomach, it is highly acidic which could be disastrous if it traveled to other digestive organs. So, I produce enough alkaline to neutralize the stomach juice.

y

p


Since your last visit… How much have you been bothered by emotional problems such as feeling anxious, depressed, irritable or downhearted and blue?

Since your last visit… How much diffi culty have you had doing your usual activities or tasks, both inside and outside the house because of your physical and emotional health?

Since your last visit… Was someone available to help you if you needed and wanted help? For example if you felt nervous, lonely or blue, or got sick and had to stay in bed

How would you rate your overall health now compared to 2 weeks ago?


No diffi culty Little diffi culty Some diffi culty Much diffi culty Could not do

Yes, As much as I wanted

Yes, Quite a bit

Yes, Some Yes, a little No, not at all

Excellent Very good Good Fair Poor

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

29

EducationCarbohydrates

Lesson 2

Carbohydrates are the best source of energy for the body. They are made of glucose, or sugar, chained together in diff erent confi gurations. The diff erent shapes contribute to how fast or slow the glucose is digested by the body and the impact the glucose has on the blood sugar.

Foods high in carbohydrates that have a high impact, or raise the blood sugar include breads, pastas, beans, potatoes, bran, rice and cereals. These types of carbohydrates are often referred to as Bad Carbohydrates.

Bad Carbohydrates are found mainly in man-made or processed foods like high-fructose corn syrup, baked goods, desserts, chips and crackers. They can also be found in foods like honey, table sugar and starchy vegetables like potatoes.

Foods lower in carbohydrates include vegetables, fruits, and unprocessed (whole) grains. Low carbohydrate foods are digested slowly and do not raise the blood sugar as high or as fast when digested. These are often referred to as Good Carbohydrates.

Good carbohydrates have a higher fi ber content, which makes them digest slower in the body. The most common good carbohydrates are outlined in your Meal Plan in Category 1 Vegetables, Grains and Legumes.

After eating, especially a meal high in carbohydrates, the blood sugar rises and insulin is released from your pancreas to push the sugar into the body cells for energy. When blood sugar is consistently high from poor eating habits, insulin is constantly “talking” to the body cells telling them to take in sugar. After too much “talking”, the cells stop listening and become resistant to the insulin, and sugar stays in the blood. This leads to cravings, overeating, increase in infl ammation and chronic disease.

High consumption of bad carbohydrates can lead to diabetes, high blood pressure, weight gain and cancer. High consumption of good carbohydrates decreases fatigue, cholesterol, cancer risk, diabetes risk, and promotes weight loss and management.


30

EducationCarbohydrates

Lesson 2


Myth or Fact? Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

Myth: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.

The response of blood sugar and insulin levels with eating has a dramatic eff ect on overall health. Constant “spikes” in blood sugar and insulin can increase cortisol and infl ammation in the body. These spikes contribute to insulin resistance in the body’s cells and even diabetes. See the diagrams below for examples of blood sugar spikes and steady-state levels.

Spikes = Poor carbohydrate choices Steady-state = Good carbohydrate choices

Normal Blood Sugar level

Hunger

= Blood Sugar

--------- = Insulin

Use your meal plan to list carbohydrates that correspond to the Poor carbohydrate graph and the Good carbohydrate graph below.

GOOD POOR

________________________________ __________________________________

________________________________ __________________________________

________________________________ __________________________________

________________________________ __________________________________

Example: Chips & Hummus Chips

31

InspirationBeliefs

Lesson 2


What do overweight people BELIEVE?

What do fi t people BELIEVE?

What makes some BELIEVE dieting is easy?

Why do others BELIEVE dieting is diffi cult?

Beliefs

Whatever we associate to a situation (pain or pleasure) will determine our BELIEFS.

Our BELIEFS determine our behavior:

Overweight people associate more pleasure and less pain to overeating.

Thin people BELIEVE there is less pain and more pleasure in not overeating.

False marketing myths create false weight loss beliefs.

Overeating is not pleasure.

Being fat is not pleasure.

Sensibly eating is pleasure.

Being fi t is pleasure.

The advertising industry is a multi-billion dollar industry leading a multi-billion dollar advertising campaign to associate pleasure to fatty, sugary, over-salted, and over-caloried foods.

32

MotivationLesson 2


Beliefs determine behavior.

Change the beliefs - change the action.

Destroy the belief - destroy the action.

A limiting belief is ...“I’ll never lose weight no matter what I try”. An empowering belief is... “I can change my weight with Therapeutic Lifestyle Changes”.

• Television has created many weight loss myths and false BELIEFS. Name onetelevision ad and describe the myth or false belief.

• What false eating & drinking MYTHS or BELIEFS have your peers created?

• What false eating & drinking MYTHS or BELIEFS has your family created?

List three past LIMITING WEIGHT LOSS BELIEFS.

1.

2.

3.

List three NEW EMPOWERING WEIGHT LOSS BELIEFS.

1.

2.

3.

Believing Beliefs

1.

1.

1.

33

ActivationStretching

Lesson 2

One of the most underestimated and most often forgotten activities to improve the health and appearance of your body is stretching. Stretching increases the fl exibility of your muscles and joints which can decrease with age and cause major problems in the body.

Stretching is one of the oldest forms of exercise dating back 2000 ago. Ancient civilizations, such as the Chinese and Indian cultures, embraced stretching in very diff erent ways. From yoga to Tai Chi and Pilates, any form of stretching can benefi t the body from decreased stress levels to decreased pain to increased physical perfor-mance and better posture.

The best way to stretch is to keep it easy. Stretching into pain or strain actually causes muscles to become tighter! When you stretch, you should only feel mild tension, never pain. Also, keeping the body in proper positions while stretching and holding the position steady, not bouncing is very important. This prevents injury to other parts of the body.

Try the following stretches daily to improve your fl exibility. Hold each stretch for 30

seconds each:


1. Laying head-to-toe stretch

2. Laying alternate arm stretch

3. Laying neck stretch

4. Low back stretch

5. Laying leg stretch

34

ActivationStretching

Lesson 2

TLC Tip: Don’t Break the Habit

The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. This advice may be a little too late for some people. But if you have anexercise habit going, don’t drop it at the first sign of trouble.


Push into door

6. Side leg stretch

7. Seated twist stretch

8. Standing calf stretch

9. Over head arm stretch10. Door chest stretch

35

RelaxationPositive Relationships

Lesson 2

Research shows that healthy and supportive relationships can reduce stress and improve your overall health and sense of well-being. Building a network of supportive friends, or even just one supportive relationship, can be vital to your wellbeing.

Meeting People- The more people you have in your life, the more likely you are to have truly supportive relationships with at least one of them. It’s benefi cial to be able to regularly add new people to your circle.

The following are ways to meet new people:


Join a Gym. If you’re not comfortable striking up a conversation with the person on the next stairmaster, most gyms off er yoga, aerobics or even martial arts classes, which provide a more intimate setting and opportunities to meet people, perhaps fi nding a workout buddy.

Get Involved in a Hobby. If you enjoy making things with your hands, perhaps you can enroll in a community art class. If you like writing, a writer’s workshop will provide a great opportunity to improve your writing skills and get to know other writers at the same time.

Volunteer. Getting involved with a charity you believe in will give you a sense of doing something positive to help the world, which has a great way of relieving stress in itself, and you’ll meet others withsimilarly big hearts and great passion for helping.

Have a Party. If you invite all of your current friends and encourage each to bring a friend, you’ll have a pool of new people to meet. Plus, you may inspire your friends to throw their own parties, whereyou’ll meet even more new people.

Smile! This one may sound simple, but if you give off an ‘approachable vibe’, you may fi nd that you’re striking up conversations with new people wherever you go. Not all these conversations need to lead to a new friendship, but some might, and just one warm exchange with someone new can brighten up your day (and theirs)!

36

RelaxationPositive Relationships

Lesson 2

Friends can bring out diff erent qualities in one another that benefi t all of you. For example, your outgoing friend could bring your shy empathic friend out of her shell. Plus, your friends can introduce you to more friends, giving you a greater pool of pre-screened potential friends. Studies show that a sense of belonging is extremely important for emotional health and well-being; those who have social support but don’t feel a sense of belonging are much more likely to suff er from undue stress and depression.

Take several minutes and contemplate the following questions:

1. Identify the positive relationships in your life:

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

2. How can you improve the relationships in your life?

________________________________________________________________________

________________________________________________________________________

________________________________________________________________________

Stress Kickers: Pets

For those who love animals, it’s virtually impossible to stay in a bad mood when a pair of loving puppy eyes meets yours, or when a super-soft cat rubs up against your hand. Pets can be there for you in ways that people can’t. They can offer love and compan-ionship, and can also enjoy comfortable silences, keep secrets and are excellent snugglers.


37

ConfirmationI am attracting it’s Vibrational Essence.

Lesson 2

Good Night Moon Shine!

If we only knew deeply, absolutely, that our smallest act, our smallest thought, has such far-reaching effects; setting forces in motion; reaching out to the galaxy, how carefully we would act and speak and think. How precious life would become in its integral wholeness... - Irina Tweedie




_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________

What was my positive thought today?

_______________________________________________________________________

38

AffirmationI am your Circulatory System

Lesson 3


Good Morning, Sunshine! I am your Circulatory System.I am your blood stream. The health of all your other organs depends on my ability to keep moving from your heart to your toes and back again. My pipeline consists of red cells, white cells (leucocytes) as well as platelets and a variety of other soluble constituents such as cholesterol, sugar, salts, enzymes, fats and liquid

plasma. If there is a break in my pipeline such as the flu, a virus, pollen, splinters, etc, I bring out my weapons known as antibodies. Without these antibodies, even the most minor infection could be deadly for you. I am constantly at work to protect you against danger. Can you do anything to ease my burden? Yes. You can watch your blood pressure, exercise, and refrain from eating too much fat.

p


Since your last visit... How do you feel life has been going for you?

Since your last visit… What was the most diffi cult level of physical activity you were able to maintain for at least 2 minutes?

Since your last visit.… How has your physical and emotional health limited your social activities with family, friends, neighbors or groups?

How would you rate your overall health now compared to how you felt at your last visit?





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39

EducationFats

Lesson 3


Fat is one of the best things for your body, if it is the right kind. Good fats protect the organs, transport vitamins, and maintain healthy skin. Good fats can also help you feel fuller and digest your meal slower, helping stabilize the blood sugar.

Fats act as storage bins for excess calories that you consume and have more energy per gram than carbohydrates or proteins. Many people think that by skipping meals they lose fat weight, but they don’t. The body thinks it is starving and will take healthy muscle tissue for food, not fat.

Moderation is the key with fats.

Good fats are unsaturated and are liquid at room temperature. They are found in vegetables, nuts, seeds and fi sh. Unsaturated fats can decrease blood cholesterol levels of LDL (bad cholesterol) and help raise HDL (good cholesterol), and have an anti-infl ammatory action on the body.

Good fats to choose are:

Olive oil Fish oil Grapeseed oil Saffl ower oil Flaxseed oil Almonds Sesame oil Avocado Olives

Bad fats are saturated and are usually solid at room temperature. They are found in dairy products, animal meats, butter, margarine, vegetable shortening and almost all pre-packaged foods. These fats increase the bad cholesterol levels; decrease good cholesterol levels and can cause infl ammation in the body.

Bad fats to avoid:

Butter Meat fat/Lard Ice Cream Margarine Palm oil Pizza Palm kernel oil Cheese Cheeseburger

Trans-fats are processed fats and are super-saturated. This causes major trouble in the body when highly consumed. These fats come when any food is processed from its natural state to be put on a shelf (i.e. grain to fl our to cake mix). The processed food now contains preservatives, stabilizers, etc. that take your body on a rollercoaster of increased infl ammation and weight and decreased health and energy. Avoid these fats at all costs!

Trans-fats to avoid:

“Hydrogenated - ___ “ Shortening Potato chips “Partially Hydrogenated- ___” Doughnuts Cake

40

EducationCut the Fats

Lesson 3


Myth or Fact? All fats are bad.

Myth: There’s a general rule for knowing which fats are okay and which ones are not okay. If it is solid at room temperature, like butter, margarine, or shortening, it’s bad news. Good fats include safflower oil, sesame oil, grapeseed oil, flax seed oil, olive oil and the fat in avocados.

Identify the foods on the right as containing good or bad fats. Draw a line from the fats catagory to the proper food.

Cottage Cheese Granola bar Avocado

Draw a line & match the food types with an image below:

Carbs Fat Protein

Good Fat

Good Fat

Bad Fat

Bad Fat

Pizza

Avocado

Hamburger

Fish

Answers: 1. Pizza = Bad Fat, Avocado = Good Fat, Hamburger = Bad Fat, Fish = Good Fat 2. Cottage Chesse =Protein, Granola = Carbohydrate, Avocado = Fat

41

InspirationPattern Interrupts

Lesson 3


What puts you in the “MOOD” to overeat or binge?

What makes you “FEEL LIKE” you need to overeat or binge?

What makes people FEEL EMOTIONALLY MOODY?

Pattern interrupts

EMOTIONAL PATTERNS CREATE MOODS EMOTIONAL PATTERNS CREATE FEELINGS FEELINGS AND MOODS COME FROM EMOTIONS

Pattern interrupts

Interrupt the Emotion to Overeat - Break the Mood to Overeat Interrupt the Emotion to Overeat - Break the Feeling to Overeat Interrupt the Feeling or Mood and don’t Overeat

Pattern interrupts kill the desire to binge

Pattern interrupts: Make them fun, make them easy, and make them abrupt. • Splash COLD water in your face. • Run as fast as you can around the block. • Brush your teeth. • Start an activity. • Drink water. • Breathe deeply for three minutes. • Chomp on celery. • Binge on broccoli. • Splurge on spinach. • Yell as loud as you can. • Snap your fi ngers. • Clap your hands.

Anything that will interrupt your emotional needy state will break the emotional distracting eating pattern. Pattern inter-rupts destroy the emotional desire to overeat or binge.

42

MotivationInterrupting Pattern Interrupts

Lesson 3


Control emotions and control behavior

Control behavior and control yourself

Control yourself and create your weight loss and lean destiny

NOW

What is a Pattern Interrupt?

When would you need a pattern interrupt?

List as many Pattern Interrupts as possible.

Explain how you fi nally DECIDED to make this program work and lose weight.

Create the positive emotion and create the positive behavior.Create the positive behavior and create the positive man.

43

ActivationCore Stabilization

Lesson 3

Many exercise programs claim to strengthen or stabilize your core, but what does that really mean? It means more than just sit-ups. The “core” of the body is more than just the abdominal muscles; it includes the muscles of the back, hips, legs and shoulders.

When the muscles are balanced and working together to transfer forces from walking and everyday activities, they body performs more naturally and pain and injury risk are virtually non-existent. A strong core also provides good posture, less pain and more energy throughout the day.

Follow the exercises below to increase the strength of your core. Perform 2 sets of 10

repetitions for each exercise.


Upper Body:

Scapular Squeeze

44

ActivationCore Stabilization

Lesson 3

TLC Tip: Exercise for Stress Relief

What do you do when you are stressed? Chances are it isn’t running. But exercise can be a great way to relieve stress, releasing endorphins which will improve your mood. The next time you feel stressed or tired, try doing an exercise you enjoy. When stress relief is linked to exercise, it is easy to regain the habit even after a leave of absence.


Lower Body:

1.

2.

3.

Glute Bridge

45

RelaxationDe- Stressors

Lesson 3

The Two-Minute De-Stressor

If you’re fed up and need to reduce your stress in an instant, here’s something you can do when you can’t “press play.” Take 2 minutes to bring your body into focus. This quick and simple stretch and breathing exercise may seem similar to how you start any Beach Body workout, but can be eff ective on its own to refocus your mind and body.


1. Standing tall, lift your head up so that you stretch your neck. Take a deep slow breathe in through your nose, pulling it down deep into your lungs.

2. Slowly exhale while turning your head to the right and then to the left. Dip your head and return to looking straight ahead.

3. Keep breathing with this deep, slow pattern and slowly rotate your head in a clockwise and then counter-clockwise direction, keeping your chin to your chest and shoulders.

4.Take your shoulders back as far as they will go. Lift your left shoulder and relax it down again. Now swap and lift and relax your right shoulder.

5. Swing your right arm slowly in a full circular movement to free the shoulder. Swing your left arm in the same way.

6. Raise and relax both shoulders. Keep breathing slowly.

7. Put your right hand over your right shoulder and touch your left shoulder blade. Repeat with your left hand to your right shoulder.

8. Repeat 10 times, focusing solely on your breathing the entire time.

46

RelaxationDe- Stressors

Lesson 3

Pose of a Child

The Pose of a Child is a relaxation pose which is used to normalize the circulation. It is a resting pose that can be done to precede or follow any other pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain.

1. Sit on your knees with your feet together and buttocks resting on your heels. Separate your knees about the width of your hips. Place your hands on your thighs, palms down.

2. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

3. Rest your forehead on the fl oor, if possible, and then bring your arms around to your sides until the hands on resting on either side of your feet, palms up.

4. Breathe gently through your nostrils as you hold the posture. Hold for about one to two minutes. Then return to an upright kneeling position with your back straight and your hands on your thighs.

5. Repeat the posture at least one more time.

Stress Kickers: Incorporate Exercise in Little Ways throughout your Day

Small spurts of exercise while going about the day can do a lot to increase your metabolism. You don’t have to become a tri-athlete to improve your fitness level. Little things like; taking the stairs instead of the elevator, parking farther way from the store in the parking lot and playing with the kids... boost your energy as well as your base metabolic rate.


47

ConfirmationAll-That-Is…is benefi ting from my existence.

Lesson 3

Good Night Moonshine!Let no man imagine that he has not influenced. Whoever he may be, and wherever he may be placed, the man who thinks becomes a light and a power.




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48

AffirmationI am your intestines

Lesson 4










Yes, Quite a bit



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Good Morning Sunshine! I am your Intestines.I am a coiled tube looping through your body. I digest virtually everything you eat and pass it into your blood or lymph system. But first, I must work my magic. Most of the food you eat would be a deadly venom if it got into your bloodstream. I make it acceptable. I convert the bacon from your breakfast into fatty acids and glycerol.

I turn the protein from your dinner steak into amino acids. And I change the carbohydrates from that mound of mashed potatoes into sugary glucose.

G d M g

ytyb

49

EducationShopping

Lesson 4


Learning all about foods and nutrition is not complete until you put it into practice. Challenge your newfound nutrition knowledge to dangerous places: the grocery store.

Millions of dollars and hours have been spent to get you to buy more stuff , and not necessarily the good stuff . The grocery store is specifi cally set up to “showcase” products; encouraging you to buy impulsively.

The Golden Rules of Grocery Shopping:

Pre-Planning

Eat before you go! Flashy advertizing and hunger pangs will spike your impulse to buy unnecessary items.

Plan your meals for the week.

Sit and review your schedule for the week ahead. Plan where you will be and coordinate meals and snacks.

Make a list!

Use your Meal Plan to create a shopping list of foods for the week.

At the supermarket:

Work to the periphery The best foods (produce, meats, etc.) are places around the outer perimeter of the stores. Spend some time in the produce section. Use your Menu Planner to familiarize yourself with the wide variety of produce your store carries. Choose organic produce whenever possible.

Choose lean cuts of meat. Cut the fat, literally! Choose round, or loin cuts of meat; skinless chicken and turkey and low-fat deil meats. Choose pasture-fed, hormone-free, antibiotic-free organic meats.

Frozen vegetables and fruits are a nutritious option. These can save time and money because they are easily accessible and won’t wilt away before you use them.

Try to avoid most pre-packaged foods

50

EducationShopping

Lesson 4


Use your Meal Planner and the following to help you create a specifi c list for your next grocery trip!

Category 1 Vegetables

Category 2 Vegetables

Fruits

Grains

Nuts/Seeds

Meats

Legumes

Dairy/Alternatives

Oils

Myth or Fact? If I shop at a health food store I can buy anything there and it is good for me.

Myth: Although foods in health food stores have less chemicals, preservatives, and antibiotics, they can still contain processed carbohydrates. A box of crackers from a conventional store and a health food store both contain high glycemic carbohydrates. Stick to the perimeter of all stores and stay out of the middle isles.

51

InspirationSelf Sabotage

Lesson 4


Why do people lose then gain back their weight?

Why do dieters relapse and gain more weight?

Why do some quit just before they win?

Why do we self-sabotage and self-destruct?

Self Sabotage

Anything we do, we do for positive intent. Even self-sabotage has positive intent as a short-term goal. SELF-SABOTAGE IS SHORT-TERM pleasure.We SELF-SABOTAGE because of the mixed associations of short-term food pleasure and long-term health pleasure.

Sabotaging Sabotage

1. Identify your weight loss sabotage tactics. 2. What is short-term food pleasure? 3. What is the long-term health pleasure? 4. What if you do lose weight? 5. What if you don’t lose weight? 6. See, hear, feel the long term pleasure!

Recalling Sabotage

Recall the pain of being overweight! Identify all the words associated with weight loss! Recall all the awards of youth! Recall and describe all accomplishments of youth! Recall and ridicule old eating beliefs! Recall who will you help by not losing weight and living longer? Recall how your weight loss will help them?

REWRITE YOUR GOALSRETHINK YOUR GOALSRECREATE YOUR GOALSREMIND YOUR GOALS!

52

MotivationSabotaging Self Sabotage

Lesson 4

If I could - I should!

If I should - I will!

If I will - I will do it now!

Sabotage

If you SELF-SABOTAGE, it is because you believe that losing weight will cause more pain than pleasure.

Sabotage Potential

1. Word associations - List your fi rst three thoughts. Dieting a. b. c. Eating a. b. c. Food a. b. c.2. Mixed messages - List your thoughts concerning eating:

Parental message a. b.

Peer message 1. 2.

Sabotaging Sabotage

1.Write the pleasures of weight loss.

2.Write the pains of dieting.


53

RelaxationTime Management

Lesson 4

Time Management skills can allow you to spend more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.


Try the following to help you manage time and alleviate stress:

1. Learn to say no. Don’t over-commit yourself. If you take on too much, you are creating stress. Decide ahead of time that you will say “no” to the nonessential demands on your time.

2. Focus. Do one thing at a time. When you try to do too many things at once, each usually takes more time than it would if you focused on it alone. In some situations, you can do two things at once, but when you see a decrease in productivity or an increase in stress symptoms, go back to doing one thing at a time.

3. Concentrate. Minimize distractions and interruptions. Ask others to give you a specifi c block of time when you are not disturbed.

4. Delegate. Ask someone else to take on a task. It is not always important to have all the control.

5. Schedule time for fun. If you spend every second of your day getting things done, you may resent never having time for yourself. This resentment can make your work time less effi cient and productive.

6. Keep a record. Of how you spend your time, including work, family, and leisure time. Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short term deadlines.

7. Prioritize your time. By rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you. Finding time to get all the things done that you want or need to do often leads to stress.You may be able to relieve some of this stress by prioritizing your time according to what is urgent and important.

54

RelaxationTime Management

Lesson 4

Take charge of your Therapeutic Lifestyle Changes by creating a weekly check list

and check off each completed task each day.

Stress Kickers: Clean!

Mess means stress. Just sitting in a cluttered room can create stress. It is a visual reminder of how much work you have to do. Living or working in a cluttered environment can create constant low-grade stress and subtly but steadily drain your energy. Being in a space characterized by order, tranquility, and a physical manifestation of your tastes, on the other hand, can soothe you and help release stress.


Mon. Tues. Wed. Thurs. Fri. Sat. Sun.

Daily Diet Journal

Exercise

Stress Relief

55

ActivationBall and Bands

Lesson 4

Two of the most inexpensive yet eff ective pieces of exercise equipment you can buy are the stability ball and resistance bands. These two pieces of equipment can potentially replace a gym full of equipment.

The stability ball creates an instable surface that activates more of the deep postural muscles in the body. The instable surface keeps the muscles “awake and guessing” because they are always readjusting their tension to keep the body in position.

The resistance bands come in all strengths and colors and provide quite an eff ective alternative to weights. Resistance bands are used in the same exercises as weights, which makes them a great introduction or supplement to a structured strength training program using weights. Resistance bands are also versatile enough to be incorporated with exercises like yoga and Pilates.

Use the following Ball and Band exercises to start or supplement your current work-

out routine. Perform 2 sets of 10 repetitions for each exercise.


Wall Ball Push Up

1.

2.

56

ActivationBall and Bands

Lesson 4

TLC Tip: Habits first, equipment later.

Fancy equipment doesn’t create a habit for exercise. Despite this, some people still believe that buying a thousand dollar machine will make up for their inactivity. It won’t. Start building the ex-ercise habit first, only afterwards should you worry about having a personal gym.


Squat with Bicep Curl

1. 2.

3.

Front View

57

ConfirmationAbsolute well-being is the basis of my universe.

Lesson 4

Good Night Moonshine!

Well-being is the basis of All-That-Is. It flows to you and through you. You only have to allow it. Like the air you breathe, you only have to open, relax, and draw it into your Being.




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58

AffirmationI am your Liver

Lesson 5



Since your last visit... How do you feel life has been going for you?

Since your last visit… What was the most diffi cult level of physical activity you were able to maintain for at least 2 minutes?

Since your last visit.… How has your physical and emotional health limited your social activities with family, friends, neighbors or groups?

How would you rate your overall health now compared to how you felt at your last visit?





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Good Morning, Sunshine! I am your Liver.

I am the largest organ inside the body... weighing about three pounds. I produce over 1000 enzymes to handle my chemical conversions. I am the great detoxifier. I take in toxins such as fat, caffeine, drugs, or too much glucose and make them safer for the body to process.b

59

EducationLabel Reading

Lesson 5

All packaged foods may not be bad for you; but label reading takes some practice. It is an art and a science to know what you are looking for and where to fi nd it.

What does the label really mean?

Fat-

Free less than 0.5 grams of fat per serving

LowLess

3 grams or less per serving25% less than the original

Light 50% or less fat than the original

Saturated Fat Free

less than 0.5 grams of saturated fat and 0.5 grams of trans-fats per serving

Cholesterol-

Free Less than 2mg of cholesterol per serving

Low 20mg or less per serving

Calorie-

Reduced At least 25% fewer calories per serving vs. the original

Low 40 calories or less per serving

Light 1/3 fewer calories than the original

Sugar-free Less than 0.5 grams per serving

Sodium-free Less than 5 g of sodium/salt per serving

When choosing packaged foods, your best bet is to look for short ingredient lists. The more “stuff ” in your food, the more processed it is. When reading ingredient lists, begin in the upper left corner. The most abundant ingredients begin the list and the lower right corner shows the least abundant.

Words ending in “ose” are sugars that add empty calories causing weight gain and fatigue. Other ingredients to avoid are High fructose corn syrup, Monosodium glutamate (MSG), Sodium Nitrate/Nitrite, Hydrogenated oil (trans-fat), Partially hydrogenated oils, Sucralose, Saccharin, Asparatame, and Acesulfame.


60

EducationServing Sizes

Lesson 5


Food is usually defi ned in terms of calories, or energy.

Carbohydrates have 4 calories per gram Proteins have 4 calories per gram Fats have 9 calories per gram Alcohol has 7 calories per gram

Calories can be a major component of weight management, but the ways the calories are combined (through carbohydrates, proteins and fats) and portion sizes have the biggest eff ect.

Use the Nutrition Label to identify

proper portions though Serving

Sizes and calculate how much

carbohydrate, protein and fat is

really in each!

Example 1:(2g fat) x (9g calories/g fat) = 18 calories(18 calories) / (35 total calories) = 51% Fat!!

Excercise 1:Use the Nutrition label to fi ll in the

blanks:

( ______ g fat) x ( ______ g calories/g fat)= ______ calories

( ______ calories) / ( ______ total calories) = ______ % Fat

Myth or Fact? Snacking is bad for you and interferes with weight loss.Myth: The truth is that it’s not snacking that is bad, but rather the type of food and quantities that people choose. You don’t need to avoid snacks altogether. Instead, plan them with moderation and variety in mind.

Answers: (14g fat) x (9g calories/ g fat) = 126 calories (126 calories) / (200 total calories) = .63 = 63% fat

61

InspirationCoping Skills

Lesson 5

WHY IS IT THAT…

Those who plan and run away.

Live thin and happy all the day?

Coping skills

Once you decide to diet for all the right reasons, there will undoubtedly be some tough times.

There will be some diffi cult times that will test your resolve and your commitment.

Be ready!

Predict, plan, and develop your coping skills.

Like any other skill, coping skills need to be trained, exercised and rehearsed.

Develop your skill

And

Strengthen your power

Coping skills

• AVOID Think through potential trouble binging times and AVOID,AVOID,AVOID. If bars, parties or stressful situations are potential problems, you must –

PREDICT, PLAN and AVOID!

• ESCAPE Who are the indulgers in your life? Who really doesn’t want to see you lose weight? Who are the potential problems? Find them, warn them and always avoid over eaters.

RUN AWAY!

• CHANGEDo you have a favorite eating area? Do you own a favorite bowl or dish? Is there one or are there many special restaurants? Change yourenvironment to ensure success.


Hide it, toss it and change it!

62

MotivationSkillful Coping Skills

Lesson 5


Predict

Predict and plan

Predict, plan and prepare

Predict, plan, prepare and conquer

Coping skills

What are your favorite “NO-NO” foods?

How will you avoid “NO-NO” foods?

Who do you know that over indulges?

How will you AVOID over indulgers?

What personal eating habits need to be CHANGED or ELIMINATED?

To err is human To cope is divine

63

ActivationYoga

Lesson 5

Yoga – once a word that brought to mind contorting your body in to a pretzel, is now a more known and accepted form of physical exercise. Born from ancient traditions more than 5,000 years ago, yoga was meant to be a series of exercises or postures to prepare the body for long periods of sitting during meditation.

Nowadays we don’t have much time for long periods of meditation, but the physical, mental and emotional benefi ts of yoga are well worth the eff ort. Yoga can increase your physical fi tness, decrease your stress, decrease pain and increase your fl exibility; all without turning you into a pretzel.

Use the Yoga poses to start or supplement your current workout routine. Perform

the following routine in a slow rhythmic pattern for 2-3 cycles.


Standing Standing Cat/Cow

1. 2. 3.

64

ActivationYoga

Lesson 5

TLC Tip: Get a Pedometer.

A new study shows that people who start a walking program for their health get more out of it by using a pedometer. People who use step counting pedometers increase their physical activity by about 2,000 steps a day, about a mile. They also seem to lower their blood pressure and lose more weight. It is nearly impossible to not lose weight at 10,000 steps a day.


Forward Bend

Downward Dog

Standing

4.5.

6.

7.

Forward Bend

65

RelaxationJournaling

Lesson 5

Journaling is a term coined for the practice of keeping a diary or journal that explores thoughts and feelings surrounding the events of one’s life. Journaling allows people to clarify their thoughts and feelings, thereby gaining valuable self-knowledge. It’s also a good problem-solving tool; oftentimes, one can hash out a problem and come up with solutions more easily on paper. Journaling about traumatic events helps oneprocess them by fully exploring and releasing the emotions involved by engaging both hemispheres of the brain. The process allows the experience to become fully integrated in one’s mind.

As for the health benefi ts of journaling, research shows the following: • Journaling decreases the symptoms of asthma, arthritis, and other health conditions. • It improves cognitive functioning. • It strengthens the immune system, preventing a host of illnesses. • It counteracts many of the negative eff ects of stress.


Create a Stress Journal

You may not know what is causing your stress, exactly how your body responds to stress, or how you cope with stress. To fi nd out, use a journal to keep track of each time you feel stressed.Write down:

• What may have triggered the stress. Guess if you aren’t sure.

• How you felt and behaved in response to the stressful situation (symptoms of stress).

• What, if anything, you did to cope with the stressful situation.

• Look over your notes to learn how often you are feeling stressed and how you are coping.

• Ask yourself which ways of coping with stress work best and which don’t work or have other eff ects you do not like.

The more notes you take, the more you can learn about your stress patterns. Keeping the journal for 1 to 2 weeks is best, although taking notes for even 1 or 2 days can be helpful.

66

RelaxationStress Journal

Lesson 5

Cortisol Kickers: Overcome Perfectionism

Are you are perfectionist? Are you a person who is displeased by anything that does not meet very high standards? If you’re a perfectionist, you’re most likely causing unnecessary stress to yourself and those around you. If everything has to be perfect, then everything you do will be a stressor.


C

A

y

Here’s a sample of what a stress journal might look like.

Time Stressful Event Reaction Coping Response

7:30am Kids not getting ready for school

Felt tightness in stom-ach, yelled at them

Had a cherry yogurt when I got to work

9:30am Late for a meeting with boss Tight stomach, fear about performance review

Talked with Janet about it and felt better

11:15am Copier broke down again Headache, snapped at Bill to call repair person

Not sure

3:30pm Call from my sister about her divorce interrupted my work

Headache got worse Daydreamed about trip to Hawaii

5:30pm Meeting ran overtime, couldn’t leave at 5pm

Headache still there, neck begins to ache

Went out for a few drinks with colleagues

Now, create your own stress journal!

Time Stressful Event Reaction Coping Response

67

ConfirmationI will love where I am right now.

Lesson 5


People who postpone happiness are like children who try chasing rainbows in an effort to find the pot of gold at the rainbow’s end Your life will never be fulfilled until you are happy here and now.




_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________


_______________________________________________________________________

68

AffirmationI am your Neurotransmitters

Lesson 6










Yes, Quite a bit



1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

1 2 3 4 5

Good Morning, Sunshine! I am your Neurotransmitters.

I am a chemical that transmits information across a junction (a synapse ) that separates one nerve cell (neuron) from another nerve cell. We are stored in the nerve cell’s bulbous end (the axon). When an electricalmpulse traveling along the

nerve reaches the axon, we travel across the synapse, either prompting or inhibiting continued electrical impulses along the nerve. We transmit information within the brain and from the brain to all the parts of the body. Three groups of us called serotonin, norepinephrine, and dopamine regulate emotions, reactions to stress, and the physical drives of sleep, appetite, and sexuality. Keeping us in balance helps you control depression, anxiety and other mood disorders.

jjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjjj

69

EducationPortion Size vs Serving Size

Lesson 6


Many people confuse portion size with serving size. Serving size is a standardized unit of measuring foods found on product and nutrition labels. For example, a serving size of ice cream is ½ a cup, but many of us portion out much more than that into the bowl.

Portion size is the amount of a single food item served in a single eating occasion, such as the amount off ered to a person in a restaurant, or the amount a person chooses to put on his or her plate.

For example, bagels or muffi ns are often sold in sizes that constitute at least 2 servings, but we often eat the whole thing, thinking that we have eaten 1 serving. We do not realize that we have selected a portion size that was more than 1 serving.

Portion Distortion

Portion sizes have dramatically increased over the years, along with our waistbands. This increase has disoriented our view of what a meal should look like. For example:

Was (20 years ago) Is (Today)

3 - inch Bagel 6 - inch Bagel

140 Calories 350 Calories

Cheeseburger 340 Calories 590 Calories

70

EducationAssessing Amount of Intake

Lesson 6


Myth or Fact: Microwave cooking destroys nutrients more than other cooking methods.

Myth! It’s true that cooking reduces the level of some nutrients, but this is true of all cooking methods. It’s the heat that does it. Microwaves pose no special risk and in fact may preserve nutrients because cooking times and temperatures may be lower.

1/2

your plate

should

be

Fruits

and Vegetables

1/4 should be Whole Grains 1/4 should be Lean M

eat o

r Pr

otei

n

• 1 serving of meat equals the size of a deck of cards

Brown Rice• 1 serving equals 1/2 cup cooked which

is about the size of a computer mouse

Assessing Amount of Intake

Even though there is information available about appropriate serving sizes, people generally do not correctly assess the amount they are eating. Use the following pictures as a guide to properly fi ll your plate.

Sweet peas• 1 cup of fruits or veggies equals the size of a baseball

Potato• A medium potato equals the size of a computer mouse

Chicken

71

InspirationImpatience

Lesson 6

“I’m frustrated.”

“I’ve only lost….”

“I’m still not a size….”

“In the mirror I still see….”

“My friends have lost….”

Impatient?

“Everyone is.” How come some gain weight over a period of 10 – 20 years and expect dramatic weight loss in 1 – 2 weeks?

It just doesn’t work that way!

Impatient?

Impatience comes from focusing on negative thoughts. Results come from being happy today and constantly renewing your commitment to change and improve one step at a time.

Losing weight the right way by strengthening your body, gradually busting your me-tabolism with exercise and improving your eating habits takes time.

Powerful results take time!

Focus on the Fact

Most people who are successful at maintaining their motivation take a long-term view of improving their life and health. • Focus on the fact that you feel a bit better today. • Focus on the fact that you will feel a bit better tomorrow. • Focus on the fact that you are feeling a bit better about yourself today. • Focus on the fact that you will be feeling better about yourself tomorrow.

Take Time

Take time to praise yourself everyday.Take time to recognize small positive change.Take time to recognize that your clothes fi t diff erently.

Above all be sure to acknowledge the many

Ways that your life has improved!

KEEP A JOURNAL!


72

MotivationImpatient Impatience

Lesson 6

Yes I can!

Yes I will!

Yes I did!

Make a list of 21 positive small improvements.

1. I feel better.

2. I sleep better.

3. My clothes fi t better.

4. I’m not feeling as stressed.

5. My energy is better.

6. I feel stronger.

7. I feel I can walk anywhere.

8. I’m no longer out of breath.

9. I’m getting compliments.

10. My skin looks better.

11. I look healthier.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.


73

ActivationPilates

Lesson 6


Pilates, or as it is sometimes called Contrology, was created by Joseph Pilates to incorporate the mind and the body to move in grace and balance. Pilates exercises teach awareness of breath and alignment of the spine, and aim to strengthen the muscles of the back, abdomen, hips and shoulders.

Pilates creates strength, tone, fl exiblity, and balance all the muslces in the body by following the “Principals of Pilates”:

• Breathing • Centering • Concentration • Control • Precision • Flow • Flexibility

Following these pricnipals will bring better posture and reduced pain and fatigue in the body.

Use the pilates poses to start or supplement your current workout routine. Perform

2 sets of 10 repetitions of these exercises.

Neutral Spine to Imprint

1.

2.

74

ActivationPilates

Lesson 6

TLC Tip: Enjoyment before Effort.

After you finish any workout, ask yourself what parts you enjoyed and what parts you did not. As a rule, the enjoyable aspects of your workout will get done and the rest will be avoided. By focusing on how you can make workouts more enjoyable, you can make sure you want to keep going with an exercise regime.


Spine Stack1.

2.

Pilates Ab Crunch

1. 2.

75

RelaxationStress Reduction Bath

Lesson 6

Bathing has wonderful medicinal and spiritual values. Of all the spa treatments that have been passed down from ancient cultures, the bath is the easiest to achieve, and one of the most eff ective.

Bathing has been signifi cant not only in great healing traditions throughout the ages, but in religious and mystical ceremonies in ancient Egypt, Rome and Greece, and all major religions. Hot springs throughout Asia have been used for centuries for both spiritual cleansing and medicinal treatments.

1 - Bathing Stress

Stress puts a tremendous strain on both the nervous system and the immune system, and can produce a state of mental and physical exhaustion. As the aromatic fumes of the essential oils envelop you, they will help to strengthen and revive your nervous system. At the same time, they will relax your body and soothe away your anxieties. 6 drops basil essential oil 6 drops rosemary essential oil 6 drops chamomile essential oil


2 - Bath on the Run

Most days, however, we don’t have time for a long, luxurious bath. But we can turn our precious few showering minutes into a spa experience that will help to make the rest of the day go more smoothly.

Put a few drops of your favorite essential oil on the bottom of the tub and close the drain as if you are going to take a bath. Then run the shower. You’ll benefi t from the oil in two ways, you’ll breathe them in, and they will be absorbed through your feet. Place some sea salts in the shower too for detoxifi cation through your feet. Before jumping in the shower, you may want to do a quick scrub by rubbing your body with jojoba or even vegetable oil and sea salt.

As you stand under the water, envision white light showering through your body and cleansing you at every level: body, mind and spirit – and removing all your tensions. Visualize achieving your goals for the day – for the year, for your life – as your mind relaxes and you breathe in the scents of whatever oil you have chosen.

76

RelaxationBath Therapy

Lesson 6

Stress Kickers: Take a Day

Take a full day (a day that you have off from work) and stay in your jammies. Relax, stay comfortable, and do what you want. It’ll feel like a mini-vacation and you won’t even have to leave the house!


3 - Bath Therapy dates back to the Roman Empire and was used to treat numerous medical conditions and to create a sense of calm and relaxation.

Use the following as a base recipe for your baths:

1/4 cup Epsom Salt1/4 cup Sea Salt3 Tbsp. powdered milk (optional)6 - 12 drops of essential oil

Cold & Cough: lavender & eucalyptus Stress Relief: lavender & chamomile Energizing: lavender & orange

After the bath:

• Make sure to drink 8-16oz. of purifi ed water

• Mix 1-2 drops of the essential oils of your choice to 1/8 cup of olive oil or jojoba oil and use as an after bath body moisturizer

• Now that your muscles are relaxed try 3- 5 total body stretches for 30 seconds each (refer to Lesson 2 - Activation)

77

ConfirmationMy slightest improvement is of such great value.

Lesson 6


The moment you start moving in the directionof accomplishment, you will find that life willaccommodate you... - Jack Addington




_______________________________________________________________________


_______________________________________________________________________


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78

Therapeutic Lifestyle Change

Delivered with Tender Loving Care

Disease Management • Asthma • Back Pain • Diabetes • Hyperlipidemia • Hypertension • Metabolic Syndrome • Stress/Anxiety/Depression • Weight Loss &

Detox

79

ContemplationAsthma

Disease Management

Asthma is very common chronic condition of the

lungs characterized by infl ammation and

excessive mucus production in the respiratory tract. The respiratory tract consists of the mouth, nose, throat and lungs. These areas are all connected to help us breath and speak. When these areas become infl amed or irritated by allergens, foods or stress, it causes an asthma attack.

During an asthma attack, the muscles surrounding the airways go into spasms, causing the airways to con-strict so air cannot get through. Many chronic asthma suff erers carry rescue inhalers with them in case of an asthma attack. The rescue inhalers help to reduce the muscle spasms and reopen the airways. Asthma can be controlled through proactive measures like medications and journaling. Tracking symptoms and triggers helps them and their medical providers keep the asthma under control.

Asthma has many triggers, and one not often thought about is poor food choices. Processed foods and improper eating habits can cause irritation in the digestive system. The infl ammation of the digestive tract results in poor absorption of nutrients from the foods you eat and contributes to the overall levels of infl ammation in the body, even the lungs. A food allergy can also cause the asthma attack.

Stress is a major trigger for most asthma suff erers, as well as those with any other chronic diseases. The fact of having the chronic disease of asthma can be stressful; but when it is combined with a hectic lifestyle and poor food choices, the total body infl ammation levels rise and can trigger asthma attacks. The asthma suff erer can get caught in a viscous cycle of stress and infl ammation.


For more information or to purchase these products please visit

www.clinixusa.com

Supplementation:

* Nutri-Infl ammation * Nutri-Omega

* Nutri-Breathe

80

ImplementationAsthma Treatment Protocol

Disease Management


Common Diagnosis:

• Asthma Intrinsic • Asthma Extrinsic (Exercised Induced) • Reactive Airway Disease

Recommended Labs:

• Allergen Specifi c (food) • Allergen Specifi c IgE (dog/cat) • Allergen Specifi c IgE (Region) • CBC, Platelets and Diff erential

Recommended Diagnostic Testing:

• Spirometry (Lung Capacity Testing) • ECG (electrocardiogram) • Chest X-ray

Recommended Vaccinations:

• Infl uenza • Tetanus • Pneumovax

Referrals:

• Pulmonologist • Allergist

Treatment Plan:

• Yearly VIP Physical • Yearly baseline Spirometry • 6 Visits- Manipulation Therapy • 3 Visits- Nutrient and Lifestyle Modifi cation Therapy • 4 Visits - Therapeutic Exercise to establish Home Exercise Program

Follow Up:

• Acute exacerbation • Three Months for Labs or as needed if no improvement or is symptoms worsen

Patient Education:

• Group Offi ce Visit • Peak Flow Meter • Asthma Medication – Metered dose inhaler • Allergy/Asthma Education

Optional Alternative Treatments:

•3 Visits Aromatherapy • 3 to 5 Visits Microcurrent Therapy • 5 Visits Holistic Comprehensive Program

81

ContemplationBack Pain

Disease Management

The spine is designed to carry the body’s weight and distribute the load

encountered during rest and activity. When excess weight is carried, the spine is forced to carry the burden, which may lead to structural damage. In order to compensate for the extra weight, the spine can become tilted and stressed unevenly. As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop. In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain.

A lack of exercise, physical activity and body conditioning leads to poor fl exibility and weak muscles in the back, pelvis, and the thighs. This increases the curve of the lower back causing the pelvis to tilt too far forward and is detrimental to proper posture. As posture weakens, other regions of the spine may become painful.

When the back and spine can’t handle the everyday stress of the excess weight, it causes injury, and without treatment and correcting the problem, there is no way it can heal an injury. This can turn minor back injuries into lifelong conditions of back pain, neck pain, and headaches, which can also be caused by poor body posture which is usually a result of obesity.

The three most common diagnoses in obese patients include spondylolisthesis, which is a slippage in the lower back from wear and tear; degenerative disc disease, which includes wear and tear of the disc itself; and a disc rupture or herniation. Obese patients are also at an increased risk of developing spondylolysis, a fracture in the vertebrae, and spinal stenosis, which is narrowing of the spinal canal.

Patients who are able to lose the weight fi nd a signifi cant improvement in back pain as a direct result of the weight loss. Physical activity is extremely important and the most often prescribed treatment for spine health since back joints and discs rely on motion to keep them healthy.



www.clinixusa.com

Supplementation:

* Nutri-Infl ammation * Nutri-Omega

* Nutri-Arthrex

82

ImplementationBack Pain Treatment Protocol

Disease Management


Common Diagnosis:

• Low Back Pain • Neck Pain • Shoulder Pain • Knee Pain • Wrist Pain • Multiple Joint Pain

Recommended Labs:

• Arthritis Profi le • CCP Antibody


• Diagnostic X-Rays

Referrals:

• MRI • CT Scan • MRA • Orthopedist • Podiatrist • Neurologist • Rheumatologist

Treatment Plan:

• Yearly VIP Physical • 6 Visits Manipulative Therapy • 3 Visits Neuromuscular Massage Therapy • 6 Visits of Therapeutic Exercise to Establish Home Exercise Program • Acupuncture Therapy

Follow Up:

• Medical Follow up after manipulation, massage and exercise therapy • After prescribed pain medication

Patient Education:

• Group Offi ce Visit • Back problems and procedures: Low back pain exercises • Neck problems and procedures: Neck pain exercises • Muscle Strains • Pain: Chronic

Optional Alternative Therapies

• 2 Visits Aromatherapy • 4 Visits Microcurrent Therapy

83

ContemplationDiabetes

Disease Management

Diabetes is a disorder of the metabolism which controls

how food and its nutrients are utilized in the body. Food is broken down into glucose, or sugar and passes into the bloodstream, where cells for use it growth and energy.

For glucose to get into cells, insulin must be present. Insulin is a hormone produced by the pancreas, and when we eat, the pancreas automatically produces the right amount of insulin to move glucose from blood into our cells. In people with diabetes, however, the pancreas either produces little or no insulin, or the cells do not respond appropriately to the insulin that is produced. When the cells do not take in the glucose, it builds up in the blood and then overfl ows into the urine. This makes the body lose its main source of fuel even though the blood still contains large amounts of glucose.

There are diff erent types of Diabetes, but Type II diabetes is the most common. About 90 to 95 percent of people with diabetes have Type II. This form of diabetes is most often associated with older age, obesity, and family history of diabetes, previous history of gestational diabetes, physical inactivity, and certain ethnicities. About 80 percent of people with Type II diabetes are overweight.

When Type II Diabetes is diagnosed, the pancreas is usually producing enough insulin, but for unknown reasons the body cannot use the insulin eff ectively, a condition called insulin resistance. After several years, insulin production decreases. The result is the same as for type I diabetes—glucose builds up in the blood and the body cannot make effi cient use of its main source of fuel.

The symptoms of Type II Diabetes develop gradually. They may include fatigue, frequent urination, increased thirst and hunger, weight loss, blurred vision (even blindness), poor circulation that results in slow healing of wounds or sores.



www.clinixusa.com

Supplementation:

* Nutri-Glycemix * Nutri-Omega

* Nutri-CoQ10

84

ImplementationDiabetes Treatment Protocol

Disease Management


Recommended Labs:

• Basic Chem Panel with HDL • C-Peptide • Hemoglobin Glyclated (HGB A1C) • Lipoprotein • VAP Cholesterol Profi le • NMR Cholesterol • Hepatic Function Panel • Renal Function Panel • MicroAlbumin – Random Urine • 24 hr Urine Protein with Creatinine • eGFR • Creatinine Clearance


• Lab Work • ECG • Spirometry • Chest X-Ray

Referrals:

• Endocrinologist • Nephrologists • Opthalmologist

Treatment Plan:

• Yearly VIP Physical • Check for Protein in Urine • Dilated Eye Exam • 3 Visits Nutrient and Lifestyle Education

Modifi cation Therapy

• 4 Visits Therapeutic Exercise to establish a home program • 3 Visits Foot Therapy • Monofi lament Sensory Exam • Education to establish home monitoring • Foot Biomechanics Evaluation • Medical Pedicure

Follow Up:

• 3 Months – Lab Work • 1 Week – Blood Pressure Check • 2 Weeks – Medication Change • 1 Week - Infection

Patient Education:

• Group Offi ce Visit • Diabetes Mellitus Type I • Diabetes Mellitus Type II • Smoking - How to Quit • Diabetes - Foot Complications


• 3 Visits Aromatherapy • 3 Visits Microcurrent • 5 Visits Holistic Comprehensive Program

85

ContemplationHyperlipidemia

Disease Management

Cholesterol is a cousin to the fatty acid family and

has a link with fats in your diet. Known as the “silent killer,” atherosclerosis or plaque build-up in the arteries is a result of a high concentration of cholesterol in your blood.

Cholesterol is a useful agent in cell membrane and nerve fi ber construction, and acts in the building of some hormones. A problem occurs, however, when the cholesterol that is circulating in your blood sticks to the walls of your arteries. This closes off the blood fl ow and can lead to a heart attack or stroke.

Cholesterol is found in foods that come from animals, such as meats and dairy products. Both of these food types are high in saturated fats. Your body can also manufacture cholesterol on its own. But heredity has an infl uence on how much cholesterol your body actually manufactures for itself.

Cholesterol comes in two main classes. Low-density cholesterol, often referred to as LDL (low-density lipoproteins) carries the cholesterol through the bloodstream to deposit it for cell building. A problem when arises is excess LDLs attach to the artery walls and begins to close the arterial opening. High-density lipoproteins (HDLs) at-tach to excess cholesterol deposits and take them to the liver for remanufacturing or excretion. For these reasons alone, LDL is labeled “bad” cholesterol and HDL is known as “good” cholesterol.


For more information or to purchase these products please visitwww.clinixusa.com

Supplementation:

* Nutri-TLC * Nutri-Omega * Nutri-CoQ10

86

ImplementationHyperlipidemia Treatment Protocol

Disease Management


Recommended Labs:

• Basic Chem Panel with HDL • VAP Cholesterol Panel • NMR Cholesterol Profi le • Lipoprotein • Renal Function Panel • Hepatic Function Panel • Hemoglobin A1C


• Electrocardiogram (EKG) • Cardiovascular Stress Test • Ambulatory BP Monitoring • Chest X-Ray

Referrals:

• Cardiologist • Endocrinologist • Nephrologist

Treatment Plan:

• Yearly VIP Physical • 6 Visits Nutrient and Lifestyle Modifi cation Therapy • 4 Visits Therapeutic Exercise to Establish Home Exercise Program

Follow Up:

• 3-6 Months- Fasting Lab Work

Patient Education:

• Group Offi ce Visit • Cholesterol: Controlling • Cholesterol: High • Diet: To control cholesterol • Smoking: Ways to Quit

Optional Alternative Therapies:

• Holistic Comprehensive Program

87

ContemplationHypertension

Disease Management

Blood pressure is the force of blood against the

walls of arteries. Blood pressure is recorded as two numbers — the systolic pressure (the pressure the arteries the heart beats against to push blood through the body) over the diastolic pressure (the pressure in the heart when it relaxes and refi lls with blood). The measurement is written one above or before the other, with the systolic number on top and the diastolic number on the bottom. For example, a blood pressure measurement of 120/80 mm Hg (millimeters of mercury) is expressed verbally as “120 over 80.”

Normal blood pressure is less than 130 mm Hg systolic and less than 85 mm Hg diastolic. Optimal blood pressure is less than 120 mm Hg systolic and less than 80 mm Hg diastolic. High blood pressure is also called hypertension. High blood pressure increases your chance (or risk) for getting heart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has no warning signs or symptoms.

Regardless of race, age, or gender, anyone can develop high blood pressure. It is estimated that one in every four American adults has high blood pressure. Once high blood pressure develops, it usually lasts a lifetime. You can prevent and control high blood pressure by taking action with therapeutic lifestyle changes.

If your blood pressure is high, you and your healthcare provider need to work out an individual strategy to bring it down to the normal range. Your doctor may prescribe medicines that help lower blood pressure. Controlling blood pressure will also help you avoid heart disease, stroke, diabetes, and kidney failure.



www.clinixusa.com

Supplementation:

* Nutri-TLC * Nutri-Omega * Nutri-Heart

88

ImplementationHypertension Treatment Protocol

Disease Management


Recommended Labs:

• MicroAlbumin- Random Urine • Creatnine Clearance • 24 hr Urine Protein with creatinine • VAP Cholesterol Profi le • NMR Cholesterol • Lipoprotein • Basic chem Panel with HDL


• Electrocardiogram (EKG) • Cardiovascular Stress Test • Ambulatory BP Monitoring • Chest X-Ray

Referrals:

• Cardiologist • Endocrinologist • Nephrologists

Treatment Plan:

• Yearly VIP Physical • 6 Visits Nutrient and Lifestyle Modifi cation Therapy • 4 Visits Therapeutic Exercise to Established Home Exercise Program

Follow Up:

• One week - Medication Change

Patient Education:

• Group Offi ce Visit • Essential Hypertension • Low Sodium Diet • Weight Control • Blood Pressure, defi nition and guidelines for controlling • Smoking: Ways to quit

Alternative Treatment Therapies:

• Massage Therapy • Foot Therapy • Manipulative Therapy

89

ContemplationMetabolic Syndrome

Disease Management

Metabolic syndrome is a cluster of conditions that occur together, increasing

your risk of heart disease, stroke and diabetes. These conditions include: • High Blood Pressure • Obesity, particularly around your waist (having an “apple shape”) • An elevated level of the blood fat called triglycerides • A low level of high-density lipoprotein (HDL) cholesterol — the “good” cholesterol • A high level of low density liportein (LDL) — the “bad” cholesterol • Resistance to insulin, a hormone that helps to regulate blood sugar • A high Body Mass Index (BMI)

Having one component of metabolic syndrome means you’re more likely to have others. And the more components you have, the greater are the risks to your health. Making changes in your lifestyle can delay or derail the development of serious diseases that may result from metabolic syndrome.

Exercise

Doctors recommend 20 to 30 minutes of moderate intensity exercise, such as brisk walking, every other day.

Lose weight

Losing as little as 5 percent to 10 percent of your body weight can reduce insulin levels and blood pressure and decrease your risk of diabetes.

Eat healthy

Limiting unhealthy fats and emphasizing fruits, vegetables, fi sh and whole grains into your diet can keep your blood sugar and insulin levels steady throughout the day.

Stop smoking

Smoking cigarettes increases insulin resistance and worsens the health consequences of metabolic syndrome.



www.clinixusa.com

Supplementation:

* Nutri-TLC * Nutri-Omega

* Nutri-CoQ10

90

ImplementationMetabolic Syndrome Treatment Protocol

Disease Management


Recommended Labs:

• Basic Chem Panel with HDL • C-Peptide • Hemoglobin Glyclated (HGB A1C) • Lipoprotein • VAP Cholesterol Profi le • NMR Cholesterol • Hepatic Function Panel • Renal Function Panel • MicroAlbumin – Random Urine • 24 hr Urine Protein with Creatinine • eGFR • Creatnine Clearance


• Electrocardiogram (EKG) • Cardiovascular Stress Test • Ambulatory BP Monitoring • Lab Work • ECG • Spirometry • Chest X-Ray

Referrals:

• Endocrinologist • Nephrologists • Ophthalmologist • Cardiologist

Treatment Plan:

• Yearly VIP Physical • Check for Protein in Urine • 6 Visits Nutrient and Lifestyle Modifi cation Therapy • 4 Visits Therapeutic Exercise to Establish Home Exercise Program

Follow Up:

• 3-6 Months – Lab Work

Patient Education:

• Group Offi ce Visit • Diabetes Mellitus Type I • Diabetes Mellitus Type II • Cholesterol: Controlling • Cholesterol: High • Diet: To control cholesterol • Smoking: Ways to Quit



91

ContemplationWeight Loss - Obesity

Disease Management

Obesity means having too much body fat. Obesity is considered a chronic (long-term) disease, like high blood pressure or diabetes. It has many serious long-term consequences for your health, and it is the second leading cause of preventable deaths in the United States (tobacco is the fi rst). Being overweight or obese increases the risk of heart disease, high blood pressure, stroke, type II diabetes, gallstones, breathing problems, and certain cancers. Reaching and staying at a healthy weight is a long-term challenge for people who are obese. It also can be a chance to lower the risk of other serious health problems. With the right treatment and motivation, it is possible to lose weight and lower the risk of long-term disease.

For most people, overweight and obesity are caused by not having an energy balance. Weight is balanced by the amount of energy or calories from food and drinks (this is called energy IN) equaling the energy the body uses for things like breathing, digesting, and being physically active (this is called energy OUT).

The same amount of energy IN and energy OUT over time equals weight that stays the same.

More IN than OUT over time equals weight gain.

More OUT than IN over time equals weight loss.

Obesity, however, has many causes. The reasons for the imbalance between calorie intake and consumption vary by individual. Age, sex, genes, psychological makeup, and environmental factors all may contribute. Obesity is an epidemic in the United States and in other developed countries. More than half of Americans are overweight—including at least 1 in 5 children. Nearly one third are obese. Obesity is on the rise in our society because food is abundant and physical activity is optional.

Each year, Americans spend billions of dollars on dieting, diet foods, diet books, diet pills, and the like. Another $45 billion is spent on treating diseases associated with obesity. Also, businesses suff er an estimated $20 billion loss in productivity each year from absence due to illness caused by obesity.



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Supplementation:

* Nutri-TLC * Nutri-Omega

* Nutri-Multi with or without Iron

92

ImplementationObesity Treatment Protocol

Disease Management


Recommended Labs:

• Basic Chem Panel with HDL • C-Peptide • Hemoglobin Glyclated (HGB A1C) • Lipoprotein • VAP Cholesterol Profi le • NMR Cholesterol • Hepatic Function Panel • Renal Function Panel • MicroAlbumin – Random Urine • 24 hr Urine Protein with Creatinine • eGFR • Creatnine Clearance


• Electrocardiogram (EKG) • Cardiovascular Stress Test • Ambulatory BP Monitoring • Lab Work • ECG • Spirometry • Chest X-Ray

Referrals:

• Endocrinologist • Nephrologists • Ophthalmologist • Cardiologist

Treatment Plan:

• Yearly VIP Physical • Check for Protein in Urine • 6 Visits Nutrient and Lifestyle Modifi cation Therapy • 4 Visits Therapeutic Exercise to Establish Home Exercise Program

Follow Up:

• 3-6 Months – Lab Work Patient Education: • Group Offi ce Visit • Diabetes Mellitus Type I • Diabetes Mellitus Type II • Cholesterol: Controlling • Cholesterol: High • Diet: To control cholesterol • Smoking: Ways to Quit



93

ContemplationStress/Anxiety/Depression

Disease Management

Depression is a common psychiatric disorder, characterized

by a persistent lowering of mood, loss of interest in usual

activities and diminished ability to experience pleasure. Although the term “depression” is commonly used to describe a temporary depressed mood when one “feels blue”, clinical depression is a serious illness that involves the body, mood, and thoughts that cannot simply be willed or wished away. It is often a disabling disease that aff ects a person’s work, family and school life, sleeping and eating habits, general health and ability to enjoy life.

Stress is the body’s reaction mentally, physically and/or emotionally to

experiences and happenings in your environment. What causes stress for you may not be stressful for someone else. Long-term stress can increase the risk of diseases such as depression, heart disease and a variety of other problems. As important as stress management is, it can be complicated and confusing because there are diff erent types of stress. Acute Stress is the most common form of stress and comes from demands and pressures of the recent past and anticipated demands and pressures of the near future.

Episodic Acute Stress is acute stress experienced frequently and comes when you tend to take on too much, have too many irons in the fi re, and cannot organize the slew of self-infl icted demands and pressures clamoring for your attention.

Chronic Stress is the grinding stress that wears people away day after day, year after year destroying bodies, minds and lives. It is the stress of unrelenting demands and pressures for seemingly interminable periods of time.

Anxiety is similar to depression and stress in its eff ects on the mental, physical

and emotional areas of life. It is characteristic in its physical eff ects and symptoms it causes such as feelings of uneasiness and impending doom, sweating, dizziness and possibly nausea.



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Supplementation:

* Nutri-Meal * Nutri-Mood * Nutri-Stress

94

ImplementationStress/Anxiety/Depression Treatment

Disease Management


Recommended Labs:

• Serotonin • Basic Chem Panel with HDL • Complete blood count

Referrals:

• Psychiatrist • Psychologist • Counseling/Therapy

Treatment Plans: • Yearly VIP Physical • Therapeutic Exercise to Establish Home Exercise Program • Massage Therapy • Nutrient and Lifestyle Modifi cation Therapy

Follow Up: • Medication Changes • As needed or if no improvement or symptoms worsen

Patient Education:

• Group Offi ce Visit • Depression: Diagnosis and Treatment • Anxiety: Emotional Health

Alternative Treatment Therapies:

• Aromatherapy • Microcurrent

95

ContemplationDetox

Disease Management



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Supplementation:

* Nutri-Detox * Nutri-Fiber

* Nutri-Clear * Nutri-Cleanse

Detoxifi cation is a natural process the body does automatically to eliminate toxins. The liver, kidneys, lungs and skin are major organs of detoxifi cation. Toxins are eliminated through the urine, feces and sweat. The body does a good job of detoxifying itself under normal circumstances, but with toxins in the air we breath, in the food we eat and in the water we drink, the body can get “clogged”.

Common ways we are exposed to toxins:

• Eating a diet high in processed foods and fat• Drinking tap water• Excessive consumption of caffi nated beverages• Excessive alcohol consupmtion• Tobacco use• Recreational drug use• Chronic use of medication(s)• Hormone Replacement Therapy• Use of pesticides, herbicides, paint, and cleaning prodcuts• Living or working near areas of high vehicle traffi c or industrial plants

The buildup of toxins can cause a slowing of the body’s normal functions and may cause damage to the body’s cells. This leads to infl ammation. Infl ammation can contribute to many acute and chronic conditions.

Detoxifi cation can be very benefi cial to the body in most cases. It is important to consult with your CLINIX Medical Provider before starting a detox program.

Signs you may need to detoxify:

Fatigue Headache Mental Fog Joint Pain Muscle Pain

Digestive Problems Acne Food Reactions Allergies Weakend Immune System

96

ImplementationDetoxifi cation Protocols

Disease Management


Labs:

Basic Chem Panel with HDL VAP cholesterol with NMR Hormone Panel

Treatment Plans:

10 day Detox 28 day Detox Detox developed for individuals with specifi c health concerns

Alternative Therapies:

Massage Therapy Exercise Therapy Acupuncture Therapy Microcurrent Therapy

Detox Phases:

Phase 1: Initial Clearing In this step potentially allergenic foods are eliminated and the detoxifi cation nutritional supplementation of the Nutri-Scripts is increased.

Example Detox Instructions: Start to eliminate foods from the diet, eating from specifi c categories of Fruit, Vegetables, Fats, Beverages and Starches outlined by your CLINIX Healthcare Provider. Begin the Nutri-Detox, Nutri-Fiber, and Nutri-Cleanse.

Phase 2: Detoxifi cation In this step you will be following a low-allergy diet along with three servings of your Nutri-Scripts per day for nutritional support.

Example Detox Instructions: Continue to eliminate the food categories as outlined by your CLINIX Heahtcare Provider. Increase the amount of the Nutri-Detox, Nutri-Fiber, and Nutri-Cleanse. Phase 3: Reintroduction In this step you will slowly start to reintroduce foods eliminated in Phase 1 and slowly decrease the detoxifi cation nutrition supplementation and slowly increase the daily nutritional support of the Nutri-Scripts.

Example Detox Instructions: Begin to reintroduce specifi c food categories as directed by your CLINIX Healthcare Provider and slowly decrease the Nutri-Detox, Nutri-Fiber, and Nutri-Cleanse. Begin the Nutri-Clear for continued detoxifi cation support.

97

Daily Diet JournalDATE: _________________________

Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings

Protein Veggie Fruit Dairy Bread Fat

98


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


99


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


100


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


101


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


102


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


103


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


104


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


105


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


106


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


107


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


108


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


109


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


110


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


111


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


112


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


113


Diet Log


Wake Up

Time: _______________

Morning Meal

Time: ______________Snack:

Time: ____________

Mid-day Meal

Time: ______________Snack:

Time: ____________

Evening Meal

Time: ______________Snack:

Time: ____________

Water/ Drinks

Exercise/Activity

Type:Duration:

Check # of servings


Documents

Clinix's TLC book w/ diet & exercise