M9 (1)

BEANS

HOW TO MAKE DIGESTION EASIER
• Soak beans overnight
• Use a pressure cooker
• Chew beans thoroughly
• Start with smaller portions of beans & gradually increase as tolerated
• Experiment with different sizes of beans; smaller are easier to digest; soy is most difficult
• Sason with a digestive aid such as sea salt or kombu
• Add fennel, ginger, or cumin to help prevent gas
• Use apple cider vinegar or white wine vinegar to soften the beans and make them more digestible
• Take enzymes with your meal

MACRONUTRIENTS 101 - PROTEIN

• 2 types of dietary protein: COMPLETE & INCOMPLETE
• Animal protein is complete because it contains all essential amino acids
• Plant-based is incomplete except for quinoa and soy (but eating a variety of food ensures all amino acids); protein combining is unnecessary
• High quality veg protein: quinoa, legumes, seeds, nuts, nutritional yeast, spirulina, organic soy

FUNCTIONS OF PROTEIN
• Provide structure to our tissues and cells, supports our immunity, & even helps support growth
• Used to create many of our hormones, which help our bodies maintain homeostasis by signalling that a particular action should either begin or cease
• Enzymes which help precipitate chemical reactions, are another type of protein in the body
• Protein digestion occurs mostly in the stomach & ends in the small intestine; when food is digested, dietary protein breaks down into useable amino acids in the gastrointestinal tract to be transported to cells throughout the body to perform a variety of functions

• Proteins are made up of amino acids
• 20 amino acids are found in the human body; able to synthesize 11 of them
• 9 remaining cannot be synthesized in the body & must be obtained from our diets (ESSENTIAL AMINO ACIDS)

ENEGY AND PROTEIN
• Protein contains 4 calories per gram
• RDA: 0.8 g per kg of body weight; Most of us need 10-35% of our total caloric intake from protein; Our protein needs are higher when we're sick or growing, as we age, & with physical activity

*Higher protein diets are gaining popularity & may be tolerated by some; but concern that these diets contain high levels of saturated fats & may stress the kidneys

*Why do you want to be healthy? What do you want to do with your good health?

THE ATKINS DIET WITH COLETTE HEIMOWITZ, MS

INSULIN RESISTANCE (Inability to properly metabolize carbs) = Carb intolerance
• Diabetes = Side effect of consuming too much carb relative to person's tolerance

• Portion control OR cut back on carbs

• When you eat a carb, blood sugar goes up
• Then the pancreas produces insulin (hormone that takes blood sugar out of the blood stream & into the cell for energy

 - What it doesn't need is stored in the muscle as glycogen first, & the rest is stored as fat

• Too many carbs effects their fat metabolism - turns into tryglicerides (if over 100, eating too many carbs)
• Low carbs switches their metabolism (can either burn sugar or burn fat for fuel… When not enough carbs, switch to fat) *Under 50g carbs/day

• Low carbs improves inflammation markers

THE PRIMAL BLUEPRINT WITH MARK SISSON

• It's all about gene expression
• We all have a recipe that we've inherited through generations for how to be healthy & happy
•

HUMAN DIET - 100,000 generations:
• Animals & plants
• No guarantees or schedules
• No sugar, grains, dairy, legumes, seed oils

• Best results, with least struggling
• Do you want to be a runner or a healthy being?

• Our DNA & genes are essentially the same
• 2 1/2 million years ago: Hunter-gatherer "fat-burners", keto-adapted, selection pressure = "blueprint", no obesity or civilization disease
• 10,000 years (<500 generations): Sugar burners with advent of grain-based agriculture, decline in health, size, life expectancy

• Find unique carb balance
• Start low and in each phase, start to add more carbs until you gain weight

4 PHASES - 5g increments; find carb tolerance

CHECK-IN: PRIMARY FOOD 1

EXERCISE
• Move from love; move to thrive, not as punishment
• Rather than intense cardio, do yoga or 30 min strength workout 6 days per week & walk and bike for transportation

FINANCES
• Get clear on my financial situation
• Trust the universe and repeat affirmations daily
• I am abundant, the universe supports me, I am financially stable and supported, I have all that I need

• I feel good about my education & spirituality

• Our ability to manufacture keytones
• Keytones take the place of glucose for much of the brain
• You can live your entire life without eating any carbs?

CONTROL INSULIN
• Fat storage hormone
• High level locks fat into fat cells so we can't access it
• Takes 21 days for body to start to understand and manifest changes

GRAINS ARE TOTALLY UNNECESSARY
• Evolutionary shock (<500 generations)
• What about whole grains? Might be the worst! (anti-nutrients)
• Nutrition?: Inconsequential vs. Primal foods; Fiber?: SAD is excessive; Taste?: It's the stuff you put on top!
*Lectins cause leaky gut syndrome (cause of almost all autoimmune disease)

• 0-50g: Keto
• 50-100g: Weight loss sweet spot
• 100-150: Effortless weight maintenance
• 150-300: Insidious weight gain
• 300+: Insidious weight gain

• Fruit doesn't represent what was in the wild years ago
• Was seasonal in many places
• Fructose converts into tryglycerides
• Athletes need fruit to restore glycogen... Once it's restored, you don't need more

• Breakfast doesn't matter! If you can live on your fat stores

Use IF

• If you increase saturated fat, HDL (good cholesterol) increases & LDL decreases

WHAT'S THE ROOT CAUSE OF THE PAIN?
• I'm exhausted from my workouts, they don't feel fun
• I have a belief that I will always be in debt and it makes me anxious and not want to take care of my financial situation
• I don't believe in myself; I don't believe that I can support myself; i believe that Mastercard supports me (lol)

ACTION PLAN
• 1 month: Excited and calm, at peace with food and exercise, feeling good in my body, feeling confident in myself
Check in with myself before exercise, try yoga, be more chill, quit the pre-workout Meditate for 5 minutes each day
Positive affirmations about body and confidence (trigger: Eating or drinking) Focus on positive brain function


• 6 mos: Glowing skin, belief that this is it, tons of energy and life and self-love, fit and lean body, body confidence
Be okay with changing bio-individual needs Affirmations
*Conscious exercise


• After program: Confidence, healthy, happy, excited, glowing, feeling good in my body, amazing relationships, financial abundance, joy
Make financial spreadsheet; get loan Schedule family calls when ready; don't force things; do things with my energy


• 5 years: Connection to others, strong sense of intuition, healthy and glowing and energized, SO CONFIDENT, fit and healthy, at ease
*Trust life

*Consistent small changes are the best source of change