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8 DEAD Easy Steps to looking and feeling good for life
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Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Contents
Disclaimer
About the Author
Step 1: D is for DEDICATION
Step 2: E is for EAT
Step 3: A is for AVOID
Step 4: D is for DOCTOR
Step 5: E is for EXERCISE
Step 6: A is for ADAPT
Step 7: S is for SLEEP
Step 8: Y is for YES!
Further Reading
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Disclaimer
This eBook contains information that is intended to help the readers be better informed
consumers of health care. It is presented as general advice on health care. Always consult
your doctor for your individual needs.
Before beginning any new exercise program it is recommended that you seek medical advice
from your personal physician.
This book is not intended to be a substitute for the medical advice of a licensed physician.
The reader should consult with their doctor in any matters relating to his/her health.
The author has made every effort to ensure the accuracy of the information within this book
was correct at time of publication. The author does not assume and hereby disclaims any
liability to any party for any loss, damage, or disruption caused by errors or omissions,
whether such errors or omissions result from accident, negligence, or any other cause.
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
About the Author
I am Nicola Skinner - the Holistic
Business Coach.
I have an overwhelming urge to help people,
coupled with an even stronger enthusiasm for
learning. I love to share knowledge on anything
and everything.
In 2010 I set up my own Virtual Assistant company offering practical admin assistance to sole
traders and small businesses. Not long after starting I gained a new client who worked in the
health and wellbeing industry - it was then that I realised the health of a business is directly
correlated to the health - both physically and emotionally - of the business owner.
So I took myself off to learn all I could about complementary and holistic therapies – I even
considered going back to Uni and becoming a doctor, but I’m not sure even I could achieve
THAT work/life balance!!
Today, I am proud to say I am The Holistic Business Coach, helping business owners align
their Mind, Body, Spirit AND Business to achieve a work/life balance and to love what they do.
In September 2014, I ran the first (certainly in the north east) Mind Body Spirit & Business
Summit, addressing topics such as the Law of Attraction, Meditation, Stress Management,
Movement and Social Media and how they can be used to find your purpose whilst increasing
your wellbeing and success! You can see the pictures at mindbodyspiritbusiness.co.uk
This book focusses on the BODY aspect of Mind, Body, Spirit and Business alignment.
Watch out for further installments in the series.
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
8 DEAD EASY Steps to Losing Weight and Feeling Great
Without further ado, I’m just going to jump straight into the eight steps - no need to ramble on
as to why you should lose weight etc - how know that already otherwise you wouldn’t have
got this ebook, right?
If there are any aspects you don’t fully understand, take a look at the references section at the
end, which provides links to back up my arguments and also go into a bit more detail.
You can also get in touch with me direct:
email: [email protected]
Twitter: @HolisticBizCch
Facebook: The Holistic Business Coach
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 1: D is for DEDICATION
“Motivation is what gets you started. Habit is what keeps you going.” ~Jim Rohn
“Do or Do Not. There is no try” ~ Yoda
The first step is to DECIDE you want to make a lifestyle change - NOT A QUICK FIX DIET
BUT A LONG TERM HEALTHY LIFESTYLE! Once you’ve made that decision the key to
sticking to it is dedication. You must be DEDICATED to making the change.
Don’t wait for the perfect time ie until birthdays are out of the way or til Monday - DO IT NOW!
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on
earth can help the man with the wrong mental attitude.” ~Thomas Jefferson
“This one step – choosing a goal and sticking to it – changes everything.” ~Scott Reed
You must WANT to do this for YOURSELF. Not because society thinks you should.
Not because your partner thinks you should. BUT because YOU KNOW YOU
SHOULD.
DEDICATE your healthy lifestyle to YOU - because you DESERVE it!
Your Pledge - complete and cut out. Display where you will see it every day
___________________________________________________________________________
I _______________________________ promise to look after myself and do only good
for my mind, body and soul.
The food that enters my system is to nourish me physically.
The activities I partake in will benefit not burden me.
Signed
_____________________________ Date: _________________________
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 2: E is for EAT
“I’ve been on a diet for two weeks and all I’ve lost is
fourteen days.” ~Totie Fields
“A diet is a plan, generally hopeless, for reducing
your weight, which tests your will power but does
little for your waistline.” ~Herbert B. Prochnow
“DIETS” DO NOT WORK. They simply send your body into shock - you may lose weight the
first couple of weeks, until your metabolism adjusts, then your body goes into hibernation
and, just like the squirrel, you will start to “store” food (in particular fat) to survive the famine.
So EAT - just EAT right.
Losing weight really is simple - you need to burn off more energy than you consume. Your
metabolism plays a great part in this. Think of your metabolism as the furnace of your body -
you need to keep it alight and to do this you need to “stoke” it with food (the RIGHT foods).
It takes a lot more work to start a fire from scratch than it does to simply keep one burning.
The same goes for your metabolism. Start it as soon as you wake with hot water and lemon,
then keep the fire burning by fuelling it with food - PROPER FOOD - REGULARLY throughout
the day.
I’m not going to preach on about the types of food you should be eating. You KNOW this
already. But on the next page is a list of metabolism boosting foods that you should be
introducing into your diet on a regular basis if not already doing so. Frozen will suffice, fresh
is better, organic is best, if available. Make sure you wash all fresh produce thoroughly.
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
● Avocado
● Cold Water
● Green tea and green coffee
● Grapefruit
● Lean protein
● Capsicum (peppers and
chillies)
● Coconut (substitute
vegetable for coconut oil)
● Apples
● Artichokes
● Asparagus
● Berries
● Broccoli
● Brussels sprouts
● Cabbage
● Cantaloupe and other
melons
● Carrots
● Cauliflower
● Celery
● Cranberries
● Cucumbers
● Eggplant
● Garlic
● Grapes
● Green Beans
● Kale
● Leeks
● Lemon
● Lime
● Lettuce
● Mushrooms
● Nectarines
● Okra
● Onions
● Papaya
● Parsley
● Pears
● Pumpkin
● Radish
● Scallions
● Spinach
● Squash
● Tomatoes
● Turnips
● Watermelon
Drink plenty of water daily too. It keeps you hydrated and flushes out toxins. The
recommended daily intake is 2 litres (approx 8 glasses).
“If you have formed the habit of checking on every new diet that comes along, you will
find that, mercifully, they all blur together, leaving you with only one definite piece of
information: french-fried potatoes are out.” ~Jean Kerr
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 3: A is for AVOID
If it didn’t grow from the ground - don’t eat it!
If it didn’t have a mother - don’t eat it!
Avoid fast foods
We have become obsessed with convenience - getting things done quickly and easily - and
this has spilt over into our eating habits. We have resorted to ready-made “microwave”
meals, packets and jars as opposed to fresh fruit and vegetables.
These “convenience” foods are
crammed with sugar, salt and other
chemical additives to prolong their shelf
life. We are intoxicating ourselves.
Prepare meals from scratch so you know
exactly what is going into them. Make
extra so you can freeze it and re use on
busy days.
Avoid getting hoodwinked
If you really have no culinary skills and must use pre-made items - please check the label.
Don’t be fooled by LOW FAT foods - not all fats are bad for you (we do actually need fat) and
low fat often means high sugar.
TRANS FATS and SATURATED fats raise your cholesterol and increase your risk for heart
disease. UNSATURATED fats are the “healthy” fats. Unsaturated fat, such as omega-3
essential fatty acids, is found in:
● oily fish such as salmon, sardines and mackerel
● nuts and seeds
● sunflower and olive oils
Avoid Sugar
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Sugar contains no nutrients and is bad for your teeth - so why do we use it?
Simple answer is because we become ADDICTED. Basically, sugar makes us feel good but
it does us no good.
Worse, when you eat a lot of sugar, it can cause resistance to the hormone insulin, which
can contribute to many diseases, such as DIABETES and METABOLIC SYNDROME
REDUCE your sugar intake as much as possible. I promise you won’t notice the lack of
sugar in your tea after a while. Even small steps such as reducing to one sugar as opposed
to two in your drinks is beneficial. Look towards aiming for NO sugar eventually. Don’t ADD it
to food or drink and stop drinking soft drinks (the chemicals in those are far worse than the
sugar anyway!)
Avoid Bisphenol A (BPA)
BPA is a chemical found in most plastics. BPA
has been shown to contaminate our food,
when stored in plastic containers, especially if
subsequently used in a microwave. BPA can
cause havoc with your hormones leading to all
sorts of nasty symptoms. Where possible buy
BPA free plastics.
Avoid cow’s milk
Cow’s milk is another hormone disruptor. Only calves are meant to drink cow’s milk. Our
cattle is pumped full of drugs to produce better yields. Those drugs can be passed via the
milk onto us. Pasteurisation kills any beneficial constituents of milk so it is best to go for nut
milks such as hazelnut, coconut or almond milk. See how to make your own almond milk
here:
http://www.burrelleducation.com/2014/how-to-make-almond-milk-dodge-the-cows-milk-nasti
es/
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 4: D is for DOCTOR
There are a handful of conditions that make losing weight near impossible. All the healthy
eating and exercise in the world won’t help CURE these conditions and it is time for a
DOCTOR’s intervention.
That’s not to say that if you have one of these conditions you shouldn’t eat healthily or
exercise. You most definitely should as having a healthy body is paramount in fighting any
disease, syndrome or condition.
But if you are eating a healthy diet of fresh fruit and vegetables plus lean meat and are
exercising regularly (more on that later) and you’re STILL not losing weight or feeling full of
energy then it’s time to consult a doctor.
You should also consult a doctor before embarking on any diet and/or exercise routine if you
are pregnant, breast feeding and/or suffering any medical condition.
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 5: E is for EXERCISE
I know it. You know it. Everyone knows it. The No1 way to lose weight and get fit is to MOVE.
It doesn’t have to be strenuous to start with but you do have to START. Aim to improve on
your current situation. Starting with 5 minutes is better than nothing. 10 minutes is better than
5 and so on. Aim for 10 minutes or exercise, three times a day - that is all it takes to get fitter
than you currently are.
Move so that you are out of breath but can still hold a conversation. Walking to the
fridge or chip shop doesn’t count.
Exercise has many benefits other than just losing weight:
● Reduces anxiety
● Lowers risk of depression
● Aids sleep
● Lowers risk of heart disease
● Improves blood pressure
● Get to enjoy the great outdoors
● Improves mental clarity
● Inspires creativity
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 6: A is for ADAPT
As human beings, we have the blessing and the curse that we're able to adapt to almost anything. No matter how extreme the circumstances you're in, they become normal.
Kevin Powers You don’t have to make HUGE sweeping changes to benefit from healthy eating and
exercise. Making simple yet small changes is enough as long as you keep making simple yet
small changes. Don’t get complacent or stagnate -
keep moving, learn from any mistakes.
Learn to swap your usual “bad” foods for healthy
options. (eg sweet potatoes for regular potatoes or
cauliflower rice for packet rice).
When eating out choose boiled rice instead of fried
rice; have sauces “on the side”, skip the bread
basket. Or - what the hell - if it’s a special occasion
go all out and order what you like, there’s always
tomorrow!
Be aware of your choices and why you make them (boredom, emotions etc) By being aware
of your triggers you can be prepared.
The occasional treat will not kill you (nor make you a “bad” person) as long as they are only
occasional, otherwise it’s not a treat!
Adapt your way of thinking! You are not punishing yourself for being fat by changing your
lifestyle - rather - you are rewarding the new you with nutritious, wholesome food for a
better, longer life.
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 7: S is for SLEEP
Research has found that people who sleep less than seven hours per night are more likely to
be overweight or obese
Sleep is a basic requirements of ALL human beings. It is recommended that we get 8 hours
every night. Some of us will require more. Some
less.
Benefits of a good night’s sleep:
● Gives your body time to repair
● Improves heart health
● Reduces stress
● Improves memory
● Reduces inflammation
● Better attention span
● Increased energy levels
How to get a good night’s sleep:
● Set the scene - comfortable bed, dark curtains, no electronics or harsh lighting
● Have a bedtime routine (just like the kids)
● Try not to nap during the day
● Avoid using gadgets for at least an hour before bed
● Don’t mull over things - keep a notepad and pen next to the bed to write them down
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
● Avoid stimulants such as caffeine (tea, coffee, chocolate) and alcohol before bed
● Light exercise
● Relaxation techniques (eg meditation)
Finally, go to bed when you’re tired and get up slowly and stretch when you wake - resist the urge to turn back over!
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Step 8: Y is for YES!
YES - you can have treats!
YES - you can “fall off the wagon”
YES - you can get back on
YES - to the new you!
YES - you are DEDICATED!
YES - you EAT right!
YES - you AVOID the things that aren’t good for you!
YES - you went to the DOCTOR!
YES - you EXERCISE regularly!
YES- you ADAPT to stay on track!
YES - you SLEEP well!
YES - YOU can keep doing it!
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.
Further Reading
http://authoritynutrition.com/10-disturbing-reasons-why-sugar-is-bad/
http://www.bbc.co.uk/science/0/21835302
http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
http://www.naturalnews.com/025258_milk_health_dairy.html
http://www.metaboliceffect.com/hormones-in-milk/
http://www.burrelleducation.com/2014/how-to-make-almond-milk-dodge-the-cows-milk-nasti
es/
http://scienceblogs.com/aetiology/2012/06/19/growth-hormones-in-milk-mythfact/
http://www.webmd.boots.com/healthy-eating/guide/understanding-trans-fats
http://www.bupa.co.uk/health-information/directory/b/benefits-of-exercise
http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise
http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm
http://www.health.com/health/gallery/0,,20459221,00.html
http://www.sleepcouncil.org.uk/wp-content/uploads/2013/01/Get-a-Good-Nights-Sleep.pdf
http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
Copyright © Nicola Skinner - The Holistic Business Coach 2014 All Rights Reserved.