SUPERFOODS FOR A SUPERLIFE

LETrsquoS GET ENERGIZED

PROTEIN amp EXERCISE

copy drjoel

copy drjoel

1 Why is protein important 2 What is the best source of

protein

3 What is a complete vs

non complete protein 4 How much protein do you

need

5 How can I get my daily

protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

6 What are the advantages of vegan

protein (Methionine Restriction)

7 What are the nutrients cautions for

veganvegetarian diets

8 Am I low in protein amp Can I eat too

much protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

9 Exercise amp Sarcopenia

10 Exercise amp Energy

11 Top 10 Exercises

12 Exercise amp Hot Flashes

13 Protein Powder Comparison

14 Coconut Water ldquo Naturersquos

Gatoraiderdquo

15 B12 amp Folic Acid

1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN

bull Skin Hair Organs Connective Tissue Muscles (1)

bull Enzymes Energy Neurotransmitters

bull Digestion Detoxifcation Immunity Hormones (1)

bull Protein Turnover Re-synthesis Ongoing (2)

bull RESERVE OF FUEL (4 KCALGRAM)

(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull

Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4

(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently

available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports

copy drjoel

1 Why is protein important 2 What is the best source of

protein

3 What is a complete vs

non complete protein 4 How much protein do you

need

5 How can I get my daily

protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

6 What are the advantages of vegan

protein (Methionine Restriction)

7 What are the nutrients cautions for

veganvegetarian diets

8 Am I low in protein amp Can I eat too

much protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

9 Exercise amp Sarcopenia

10 Exercise amp Energy

11 Top 10 Exercises

12 Exercise amp Hot Flashes

13 Protein Powder Comparison

14 Coconut Water ldquo Naturersquos

Gatoraiderdquo

15 B12 amp Folic Acid

1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN

bull Skin Hair Organs Connective Tissue Muscles (1)

bull Enzymes Energy Neurotransmitters

bull Digestion Detoxifcation Immunity Hormones (1)

bull Protein Turnover Re-synthesis Ongoing (2)

bull RESERVE OF FUEL (4 KCALGRAM)

(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull

Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4

(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently

available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports

1 Why is protein important 2 What is the best source of

protein

3 What is a complete vs

non complete protein 4 How much protein do you

need

5 How can I get my daily

protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

6 What are the advantages of vegan

protein (Methionine Restriction)

7 What are the nutrients cautions for

veganvegetarian diets

8 Am I low in protein amp Can I eat too

much protein

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

9 Exercise amp Sarcopenia

10 Exercise amp Energy

11 Top 10 Exercises

12 Exercise amp Hot Flashes

13 Protein Powder Comparison

14 Coconut Water ldquo Naturersquos

Gatoraiderdquo

15 B12 amp Folic Acid

1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN

bull Skin Hair Organs Connective Tissue Muscles (1)

bull Enzymes Energy Neurotransmitters

bull Digestion Detoxifcation Immunity Hormones (1)

bull Protein Turnover Re-synthesis Ongoing (2)

bull RESERVE OF FUEL (4 KCALGRAM)

(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull

Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4

(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently

available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports

WHAT YOUrsquoLL LEARN TODAY

copy drjoel

9 Exercise amp Sarcopenia

10 Exercise amp Energy

11 Top 10 Exercises

12 Exercise amp Hot Flashes

13 Protein Powder Comparison

14 Coconut Water ldquo Naturersquos

Gatoraiderdquo

15 B12 amp Folic Acid

1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN

bull Skin Hair Organs Connective Tissue Muscles (1)

bull Enzymes Energy Neurotransmitters

bull Digestion Detoxifcation Immunity Hormones (1)

bull Protein Turnover Re-synthesis Ongoing (2)

bull RESERVE OF FUEL (4 KCALGRAM)

(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull

Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4

(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently

available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports

1 WHY IS PROTEIN IMPORTANT A PART OF EVERY CELL TISSUE amp ORGAN

bull Skin Hair Organs Connective Tissue Muscles (1)

bull Enzymes Energy Neurotransmitters

bull Digestion Detoxifcation Immunity Hormones (1)

bull Protein Turnover Re-synthesis Ongoing (2)

bull RESERVE OF FUEL (4 KCALGRAM)

(1) Hermann Janice R Protein and the Body Oklahoma Cooperative Extension Service Division of Agricultural Sciences and Natural Resources bull

Oklahoma State University Tndash3163ndash1 ndash Tndash3163ndash4

(2) Dietary Reference Intakes The Essential Guide to Nutrient Requirements published by the Institute of Medicines Food and Nutrition Board currently

available online at httpfnicnalusdagovdietary-guidancedietary-reference-intakesdri-reports

COMPLETE PROTEIN All 9 Essential Amino Acids Animal meat dairy eggs fish etc

PlantVegan blackblack

eyedchick peassoy beans

amaranth buckwheat hemp

seed spirulina cashews chia

hemp pistachios pumpkin seeds

turnip greens (1-21)

3 COMPLETE VS INCOMPLETE

INCOMPLETE PROTEIN

lt 9 Essential Amino Acids PlantVegan beans rice grains

legumes (other than soy)

and vegetables

PlantVegan ltlysine (methionine

and threonine)(22)

(22) Young VR Pellett PL (1994) Plant proteins in relation to human protein and amino acid

nutrition (PDF) AMERICAN JOURNAL OF CLINICAL NUTRITION 59 (5 Suppl) 1203S-1

You Can Put Your Calculators Away

Amino Acids Can Be Pooled With a Variety of Foods (4)(5)(6)

Vegetables Nuts Seeds Unrefined Grains amp Legumes (1) Suppl 1203Sndash1212S PMID 8172124 (2) httpwwwcdcgovnutritioneveryonebasicsproteinhtml (3) Position of the American Dietetic Association and Dieticians of Canada Vegetarian dietsrdquo JADA 2003 pp 748-765

IF I AM VEGANVEGETARIAN DO I NEED TO

CALCULATE COMPLETE PROTEINS

EVERY MEAL

10-25 ~ 1 gkg Body Weight (kg=lbs22)

RDA 08-12 gkg (036- 055lb) bullGood Health amp Sedentary 08gkg (036)

bullModerate Health Seniors amp Exercise 12gkg (055)

bullStress Pregnant Recovery from Illness Exercise Significantly 18gkg (082)

bullIe 125 lbs = 69 gmday moderate- 103 significant

bullIe 180 lbs=99 gmday moderate-148 significant

bull Recommended monitoring with your health care team

4 HOW MUCH PROTEIN DO I NEED

4 HOW MUCH PROTEINMEAL

WOMEN 20-25meal

MEN 25-30meal Frequency= 2-3 hours

Absorption Rate= 13g-10ghr(1)

Liver Breakdown = 25-30 gramsmeal (1)

Caution Digestive Imbalance

(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport

Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921

4 HOW MUCH PROTEINMEAL

WOMEN 20-25meal

MEN 25-30meal Frequency= 2-3 hours

Absorption Rate= 13g-10ghr(1)

Liver Breakdown = 25-30 gramsmeal (1)

Caution Digestive Imbalance

(1) Bilsborough S1 Mann N A review of issues of dietary protein intake in humans Int J Sport

Nutr Exerc Metab 2006 Apr16(2)129-52 PMID16779921

5 HOW CAN I GET MY DAILY PROTEIN Chicken Beef Pork 35 oz= 30-35g

Fish 35 oz =21g

Beans 1 cup=14-20 g Cottage Cheese frac12 cup = 15 g

Nuts and Seeds frac14 cup 8-9 g

Quinoa Amaranth Teff 1 c = 10 g Brown Rice 1 c = 5 g

Egg large= 6g Vegetables 1 cup broccoli peas spinach = 5-10 g

Meat Amount Protein Vegan Amount Protein

Beef (most cuts)

35 oz 245 grams

Tofu frac12 cup 20

grams Chicken 35 oz 30

grams Spirulina 3 Tbsp 15

grams

Fish 35 oz ~22

grams

Tempeh frac12 cup 15

grams

Tuna 6 oz can 40

grams

Soy Beans frac12 cup 14

grams

Milk Yogurt 1 cup 7-10

grams

Green Beans frac12 cup 13

grams

Cheese 1 oz 6-8

grams

Buckwheat frac12 cup 115

grams

Egg 1 6 grams Hemp Seeds 3 Tbsp 10

grams

Beans amp

Legumes

frac12 cup

(cooked)

7-10

grams

Pumpkin Seeds frac14 cup 98

grams

Quinoa 1 cup 9 grams

Nuts amp Seeds frac14 cup 4-8

grams

PROTEIN SOURCES TABLE

Foods

Tofu- Add to soups salads entreacutees and desserts

Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads

Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles

Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base

Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use

chopped nuts in vegetable sauces or pesto

Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in

smoothies or in baking such as cookies muffins bread

Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces

Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche

Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make

an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche

smoothies

Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe

Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009

ADD PROTEIN QUICK TIPS

Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 1 cup oatmeal 6

1 cup soy milk 7

2 Tbsp almonds 4

Lunch 1 cup quinoa salad 9

1 cup Vegetarian Baked Bean Stew

12

Dinner 35 oz salmon 21

1 cup cooked broccoli 4

1 cup cooked brown rice 5

2 Tbsp almonds

4

Snack 1 medium apple

Total 72 grams

SAMPLE MALE

WELL HEALTH

copy drjoel

SAMPLE FEMALE

SPECIAL NEEDS

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 2 slices whole grain toast 6

2 Tbsp peanut butter 8

1 cup soy milk 8

Lunch 1 cup lentil soup ( frac12 cup lentils)

9

1 medium sweet potato 25

2 cups salad with frac12 avocado

1 ounce sesame seeds

2

65

2 Tbsp almonds 4

Dinner 35 oz salmon 21

1 cup cooked quinoa salad

frac12 cup edamame beans

10 sprigs parsley

9

145

03

1 cup peas 5

Snack 1 cup soy milk 8

Total 1038

Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

Meat Amount Protein Vegan Amount Protein

Beef (most cuts)

35 oz 245 grams

Tofu frac12 cup 20

grams Chicken 35 oz 30

grams Spirulina 3 Tbsp 15

grams

Fish 35 oz ~22

grams

Tempeh frac12 cup 15

grams

Tuna 6 oz can 40

grams

Soy Beans frac12 cup 14

grams

Milk Yogurt 1 cup 7-10

grams

Green Beans frac12 cup 13

grams

Cheese 1 oz 6-8

grams

Buckwheat frac12 cup 115

grams

Egg 1 6 grams Hemp Seeds 3 Tbsp 10

grams

Beans amp

Legumes

frac12 cup

(cooked)

7-10

grams

Pumpkin Seeds frac14 cup 98

grams

Quinoa 1 cup 9 grams

Nuts amp Seeds frac14 cup 4-8

grams

PROTEIN SOURCES TABLE

Foods

Tofu- Add to soups salads entreacutees and desserts

Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads

Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles

Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base

Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use

chopped nuts in vegetable sauces or pesto

Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in

smoothies or in baking such as cookies muffins bread

Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces

Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche

Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make

an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche

smoothies

Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe

Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009

ADD PROTEIN QUICK TIPS

Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 1 cup oatmeal 6

1 cup soy milk 7

2 Tbsp almonds 4

Lunch 1 cup quinoa salad 9

1 cup Vegetarian Baked Bean Stew

12

Dinner 35 oz salmon 21

1 cup cooked broccoli 4

1 cup cooked brown rice 5

2 Tbsp almonds

4

Snack 1 medium apple

Total 72 grams

SAMPLE MALE

WELL HEALTH

copy drjoel

SAMPLE FEMALE

SPECIAL NEEDS

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 2 slices whole grain toast 6

2 Tbsp peanut butter 8

1 cup soy milk 8

Lunch 1 cup lentil soup ( frac12 cup lentils)

9

1 medium sweet potato 25

2 cups salad with frac12 avocado

1 ounce sesame seeds

2

65

2 Tbsp almonds 4

Dinner 35 oz salmon 21

1 cup cooked quinoa salad

frac12 cup edamame beans

10 sprigs parsley

9

145

03

1 cup peas 5

Snack 1 cup soy milk 8

Total 1038

Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

Foods

Tofu- Add to soups salads entreacutees and desserts

Legumes Dry peas or beans -Add to pasta pancakes soups casseroles salads

Wheat Germ -Sprinkle on cereal Use in baking Add to casseroles

Quinoa Amaranth or Teff- Add to your favorite pancakes or muffin recipe OR use the flour for the base

Nuts amp Seeds -Eat nuts and seeds as snacks Add chopped nuts to desserts muffins and fruit Use

chopped nuts in vegetable sauces or pesto

Nut Butter Spreads- Try them on toast crackers nut ball truffles celery sticks or fruit sections Use in

smoothies or in baking such as cookies muffins bread

Whey OR Vegan Protein Powder- Add to smoothies muffins puddings sauces

Meat Fish amp Poultry- Add diced meat to salads soups Use in omelets quiche

Eggs- Finely chopped eggs can be added to - salads sauces casseroles Try adding to a soup to make

an egg drop soup Prepare entreacutees beverages and desserts that contain eggs - omlettes quiche

smoothies

Fish- Add anchovies herring or sardines to your favorite Caesar salad dressing burger or pizza recipe

Reference Adapted from A Nutrition Guide For Patients Families and Friends McGill Cancer Nutrition Rehabilitation Program N Swinton and N MacDonald 2009

ADD PROTEIN QUICK TIPS

Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 1 cup oatmeal 6

1 cup soy milk 7

2 Tbsp almonds 4

Lunch 1 cup quinoa salad 9

1 cup Vegetarian Baked Bean Stew

12

Dinner 35 oz salmon 21

1 cup cooked broccoli 4

1 cup cooked brown rice 5

2 Tbsp almonds

4

Snack 1 medium apple

Total 72 grams

SAMPLE MALE

WELL HEALTH

copy drjoel

SAMPLE FEMALE

SPECIAL NEEDS

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 2 slices whole grain toast 6

2 Tbsp peanut butter 8

1 cup soy milk 8

Lunch 1 cup lentil soup ( frac12 cup lentils)

9

1 medium sweet potato 25

2 cups salad with frac12 avocado

1 ounce sesame seeds

2

65

2 Tbsp almonds 4

Dinner 35 oz salmon 21

1 cup cooked quinoa salad

frac12 cup edamame beans

10 sprigs parsley

9

145

03

1 cup peas 5

Snack 1 cup soy milk 8

Total 1038

Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

Protein Recommendation for 180 pound male in well health ( based on 033 to 050 per pound body weight (1)= 594-90 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 1 cup oatmeal 6

1 cup soy milk 7

2 Tbsp almonds 4

Lunch 1 cup quinoa salad 9

1 cup Vegetarian Baked Bean Stew

12

Dinner 35 oz salmon 21

1 cup cooked broccoli 4

1 cup cooked brown rice 5

2 Tbsp almonds

4

Snack 1 medium apple

Total 72 grams

SAMPLE MALE

WELL HEALTH

copy drjoel

SAMPLE FEMALE

SPECIAL NEEDS

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 2 slices whole grain toast 6

2 Tbsp peanut butter 8

1 cup soy milk 8

Lunch 1 cup lentil soup ( frac12 cup lentils)

9

1 medium sweet potato 25

2 cups salad with frac12 avocado

1 ounce sesame seeds

2

65

2 Tbsp almonds 4

Dinner 35 oz salmon 21

1 cup cooked quinoa salad

frac12 cup edamame beans

10 sprigs parsley

9

145

03

1 cup peas 5

Snack 1 cup soy milk 8

Total 1038

Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

copy drjoel

SAMPLE FEMALE

SPECIAL NEEDS

MEAL PROTEIN SOURCE PROTEIN (gm)

Breakfast 2 slices whole grain toast 6

2 Tbsp peanut butter 8

1 cup soy milk 8

Lunch 1 cup lentil soup ( frac12 cup lentils)

9

1 medium sweet potato 25

2 cups salad with frac12 avocado

1 ounce sesame seeds

2

65

2 Tbsp almonds 4

Dinner 35 oz salmon 21

1 cup cooked quinoa salad

frac12 cup edamame beans

10 sprigs parsley

9

145

03

1 cup peas 5

Snack 1 cup soy milk 8

Total 1038

Protein Recommendation for 130 pound female losing weight during inactive training to rebuild muscle loss from sarcopenia (loss of muscle during the aging process) (based on 065-080 per pound body weight (1)= 845-104 grams per day Tip- The exact number depends on age exercise level amp health factors (1)Dr Reshma L Mahtani How much protein do I need Caring 4 Cancer 2010

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

6 METHIONINE RESTRICTED DIET (MRD)

Lab Studies Low Methionine Cancer Cells Limited Growth amp ldquoAptosisrdquo

Animal Studies Tumor growth more slowly spread less often and improved longevity

Human Study Short Term 17-18 weeks safe (methionine 2mgkgday)

Methionine Dependent Cancers (MDC) Breast Bladder Pancreatic Lung Brain Stomach Leukemia Lymphoma Head Neck Melanoma Ovarian Prostate Sarcomas etc

MDC Mutations Absolute Methionine Dependence in tumor growth suppressor genes (genes that turn cancer growth off)

Vegan Animal Products Higher Methionine

Med Hypotheses 2009 Feb72(2)125-8 doi 101016jmehy200807044 Epub 2008 Sep 11

httpwwwintegrativeoncology-essentialscom201407kill-cancer-restricting-methionine-rich-foodssthashhKEhwWa7dpuf

McCarty MF1 Barroso-Aranda J Contreras F The low-methionine content of vegan diets may make methionine restriction

feasible as a life extension strategy PMID18789600

7 WHAT ARE COMMON DEFICIENCIES FOR

VEGANSVEGETARIANS VEGAN NUTRIENT PLUS

Fiber Magnesium Folic Acid Vitamin C Vitamin E Iron Phytochemicals

Lower Calories Saturated Fat amp Cholesterol (1)

VEGAN NUTRIENT LOOKOUT Long Chain FA W-3 Vitamin D Calcium Zinc Vitamin B1 (2) amp B12

Lysine (Grains lt)38mgkg amp Methionine (Legumes lt) amp Threonine (2)(3)

LONGEVITY CALORIEMETHIONINE RESTRICTION Low Methionine Benefits(3)

VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)

Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk

Alternatives (Fortified)

Calcium Dark Greens Nuts amp Seeds Beans amp Legumes

Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils

Oats Sweet Potato Peanuts

Vitamin B2 Almonds Mushrooms Sesame Seeds

VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast

Zinc Beans Nuts Whole Grains

Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios

Pumpkin Seeds

Threonine Watercress Spirulina Soy

Methionine Limit 2mgkg Vegan Benefits

8 AM I LOW IN PROTEIN

bull Energy low

bull Mood low motivation

bull Hair loss brittle splitting or reduced pigmentation

bull Nails weak brittle white lines across ( Muehrcke`s lines)

bull Muscle weakness fatigue post exercise

bull Wound healing slow

bull Digestion diarrhea constipation or both

bull Blood disorders clotting hemoglobin concerns

bull Water retention moon shaped face

bull Skin rashes

bull Cognition poor

8 CAN I EAT TOO MUCH PROTEIN

bull FAT amp WEIGHT

bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL

bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance

bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes

bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism

Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of

Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6

doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed

VEGANSVEGETARIANS POWER FOODS Long Chain FA W-3 Chia amp Flax Seeds (Fish)

Vitamin D Sunlight Mushrooms Tofu Cereals amp Milk

Alternatives (Fortified)

Calcium Dark Greens Nuts amp Seeds Beans amp Legumes

Vitamin B1 Sunflower amp Sesame Seeds Beans amp Lentils

Oats Sweet Potato Peanuts

Vitamin B2 Almonds Mushrooms Sesame Seeds

VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast

Zinc Beans Nuts Whole Grains

Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios

Pumpkin Seeds

Threonine Watercress Spirulina Soy

Methionine Limit 2mgkg Vegan Benefits

8 AM I LOW IN PROTEIN

bull Energy low

bull Mood low motivation

bull Hair loss brittle splitting or reduced pigmentation

bull Nails weak brittle white lines across ( Muehrcke`s lines)

bull Muscle weakness fatigue post exercise

bull Wound healing slow

bull Digestion diarrhea constipation or both

bull Blood disorders clotting hemoglobin concerns

bull Water retention moon shaped face

bull Skin rashes

bull Cognition poor

8 CAN I EAT TOO MUCH PROTEIN

bull FAT amp WEIGHT

bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL

bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance

bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes

bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism

Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of

Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6

doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed

VEGANSVEGETARIANS POWER FOODS Vitamin B12 Nutritional Yeast

Zinc Beans Nuts Whole Grains

Lysine Quinoa Amaranth Teff Legumes Seitan (gluten) Tofu Tempeh Soy Lentils Pistachios

Pumpkin Seeds

Threonine Watercress Spirulina Soy

Methionine Limit 2mgkg Vegan Benefits

8 AM I LOW IN PROTEIN

bull Energy low

bull Mood low motivation

bull Hair loss brittle splitting or reduced pigmentation

bull Nails weak brittle white lines across ( Muehrcke`s lines)

bull Muscle weakness fatigue post exercise

bull Wound healing slow

bull Digestion diarrhea constipation or both

bull Blood disorders clotting hemoglobin concerns

bull Water retention moon shaped face

bull Skin rashes

bull Cognition poor

8 CAN I EAT TOO MUCH PROTEIN

bull FAT amp WEIGHT

bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL

bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance

bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes

bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism

Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of

Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6

doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed

8 AM I LOW IN PROTEIN

bull Energy low

bull Mood low motivation

bull Hair loss brittle splitting or reduced pigmentation

bull Nails weak brittle white lines across ( Muehrcke`s lines)

bull Muscle weakness fatigue post exercise

bull Wound healing slow

bull Digestion diarrhea constipation or both

bull Blood disorders clotting hemoglobin concerns

bull Water retention moon shaped face

bull Skin rashes

bull Cognition poor

8 CAN I EAT TOO MUCH PROTEIN

bull FAT amp WEIGHT

bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL

bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance

bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes

bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism

Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of

Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6

doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed

8 CAN I EAT TOO MUCH PROTEIN

bull FAT amp WEIGHT

bull PROTEIN OXIDATION=BURN FEWER CARBSFATS FOR FUEL

bull I Gluconeogenesis gtSugar Insulin IGF-1 Ghrenlin Leptin amp Insulin Resistance

bull II Endothelial Damage ltNitric Oxide gtCVD gtAutoImmune D gtDiabetes

bull III Aging (1) gtmTOR gtCancer (2) gt Alzheimers gt Diabetes gtObesity gtDepression gt Autism

Ritacco F V Graziani E I Summers M Y Zabriskie T M Yu K Bernan V S Carter G T Greenstein M (2005) Production of

Novel Rapamycin Analogs by Precursor-Directed Biosynthesis Applied and Environmental Microbiology 71 (4) 1971ndash6

doi101128AEM7141971-19762005 PMC 1082568 PMID 15812028 httpwwwncbinlmnihgovbooksNBK9962[full citation needed

FOOD INSULIN INDEX (FII) Measures blood INSULIN levels

EXCESS CARBS

amp

PROTEIN

INSULIN ELEVATION

IGF-1 FAT STORAGE

CANCER RISK

Laura Sampson Kent Mary Franz Jennie Brand Miller Walter Willett BEYOND GLYCEMIC INDEXNEW FOOD INSULIN INDEX

Department of Nutrition Harvard School of Public Health University of Sydney httpwwwnutrientdataconforgpastconfndbc354-2_sampsonpdf copydrjoel

PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN

RATING

GLYCEMIC INDEX

GLYCEMIC LOAD

FRUCTOSE INSULIN INDEX

SATIETY SCORE

Serving Size (grams)

PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz

Beef Protein B2B3 Zn C

B12 Fe PCu Se

(Choleterol)

0 0 0 51 176 3 oz

Lamb Protein B2 B3 B12 Fe

Zn Cu Se (Cholesterol)

0 2 0 na na 3 oz

Chicken Protein B3 B6 P Se

(Cholesterol)

0 0 0 na na 3 oz

Turkey Protein B2 P Se

(Cholesterol Na)

0 1 0 na na 3 oz

Fish Protein B3 B12 PSe

(Cholesterol )

0 0 0 59 225 3 oz

Eggs Protein B2 B12 P Se

(Cholesterol Saturated

fat)

0 0 0 31 150 1 egg

Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal

of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)

copydrjoel

PROTEIN FII amp GII FOOD REVIVELIFEtrade BE LEAN

RATING

GLYCEMIC INDEX

GLYCEMIC LOAD

FRUCTOSE INSULIN INDEX

SATIETY SCORE

Serving Size (grams)

PROTEIN Protein B Fe Se P 0 0-2 0 31-51 15-225 3 oz

Beef Protein B2B3 Zn C

B12 Fe PCu Se

(Choleterol)

0 0 0 51 176 3 oz

Lamb Protein B2 B3 B12 Fe

Zn Cu Se (Cholesterol)

0 2 0 na na 3 oz

Chicken Protein B3 B6 P Se

(Cholesterol)

0 0 0 na na 3 oz

Turkey Protein B2 P Se

(Cholesterol Na)

0 1 0 na na 3 oz

Fish Protein B3 B12 PSe

(Cholesterol )

0 0 0 59 225 3 oz

Eggs Protein B2 B12 P Se

(Cholesterol Saturated

fat)

0 0 0 31 150 1 egg

Holt Susanne HA Brand-Miller Janette Cecile Petocz Peter Farmakalidis E (September 1995) A satiety index of common foods European Journal

of Clinical Nutrition 49 (9) 675ndash690 PMID 7498104 Lay summary ndash The Satiety Index mdash What Really Satisfies (2005-01-10)

copydrjoel

Reference Dr Barnard Neal Reilly Jennifer RD The Cancer Survivorrsquos Guide Foods that help you fight back ISBN 978-1-57067-225-5

copydrjoel

COOKING CHART DRIED BEANS BEAN OR LEGUME WATER BEAN RATIO COOKING TIME FINAL YIELD

Adzuki( aduki) 41 45 min 3 cups

Black ( turtle) 31 1-1 12 hr 3 cups

Black-eyed peas 31 30 min 2 frac12 cups

Chickpeas ( garbanzo

beans)

41 1-1 12 hr

3 cups

Great Northern Beans 31 1-1 12 hr 2 frac34 cups

Kidney or red beans 31 1-1 12 hr 2 frac34 cups

Lentils brown 21 30 min 3 cups

Lentils green 21 30-45 min 2 cups

Lentils red 21 15-20 min 3 cups

Lima beans 31 1 hr 3 cups

Mung beans 31 45 min 3 cups

Navy ( pea) or small white

beans

31 45-60 min 1 frac34 cups

Pinto or pink beans 31 45-60 min 3 frac14 cups

Soybeans 41 2-3 hr 2 frac34 cups

Split peas green or yellow 41 45-60 min 2 cups

ADD SLOWLY amp SMALLER ie black beans lentils

LARGER NEXT ie fava pinto

PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water

poured over amp rest at room temperature drain fresh water to

cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda

CANNED Drain amp Rinse

copy drjoel

REDUCE BELLY BLOATING

ldquoRAFFINOSErdquo

PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan

MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)

HEALTHY FATS w-3 (412 DV)

WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells

HEART w-3 gt Nitric Oxide amp BONES Menopause

CANCER 11000th the potency of human estrogens

May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)

VITAMINS amp MINERALS B vitamins

Magnesium Manganese Potassium Iron Zinc Copper

BLOOD PRESSURE Natural Diuretic (high-potassium

low-sodium)

CHOLESTEROL Soluble fiber ldquogelrdquo

Source of weak phytoestrogens

copy drjoel

PROTEIN 21 percent of the calories from protein

VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)

Riboflavin Folate Copper Manganse

WEIGHT Low glycemic index food diabetic friendly food

HEART Cholesterol (soluble fiber ldquo gelrdquo)

Source of weak phytoestrogens

copy drjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

ADD SLOWLY amp SMALLER ie black beans lentils

LARGER NEXT ie fava pinto

PRE-SOAK dried beans 8-12 hrs cold water3-4 hrs boiled water

poured over amp rest at room temperature drain fresh water to

cover by several inches COOK amp ADD minced kombu or wakame or 1 tsp baking soda

CANNED Drain amp Rinse

copy drjoel

REDUCE BELLY BLOATING

ldquoRAFFINOSErdquo

PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan

MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)

HEALTHY FATS w-3 (412 DV)

WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells

HEART w-3 gt Nitric Oxide amp BONES Menopause

CANCER 11000th the potency of human estrogens

May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)

VITAMINS amp MINERALS B vitamins

Magnesium Manganese Potassium Iron Zinc Copper

BLOOD PRESSURE Natural Diuretic (high-potassium

low-sodium)

CHOLESTEROL Soluble fiber ldquogelrdquo

Source of weak phytoestrogens

copy drjoel

PROTEIN 21 percent of the calories from protein

VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)

Riboflavin Folate Copper Manganse

WEIGHT Low glycemic index food diabetic friendly food

HEART Cholesterol (soluble fiber ldquo gelrdquo)

Source of weak phytoestrogens

copy drjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

PROTEIN Complete 1 cup 57 DV Molybdenum Tryptophan

MINERALS Manganese Iron (491 DV) Magnesium (Naturersquos Relaxant) (37 DV)

HEALTHY FATS w-3 (412 DV)

WEIGHT lt 300 calories Genistein (Isoflavone) lt amp Size Fat Cells

HEART w-3 gt Nitric Oxide amp BONES Menopause

CANCER 11000th the potency of human estrogens

May reduce risk of hormone sensitive cancers CAUTION Gallbladder or Kidney Disease (oxalates)

VITAMINS amp MINERALS B vitamins

Magnesium Manganese Potassium Iron Zinc Copper

BLOOD PRESSURE Natural Diuretic (high-potassium

low-sodium)

CHOLESTEROL Soluble fiber ldquogelrdquo

Source of weak phytoestrogens

copy drjoel

PROTEIN 21 percent of the calories from protein

VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)

Riboflavin Folate Copper Manganse

WEIGHT Low glycemic index food diabetic friendly food

HEART Cholesterol (soluble fiber ldquo gelrdquo)

Source of weak phytoestrogens

copy drjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

VITAMINS amp MINERALS B vitamins

Magnesium Manganese Potassium Iron Zinc Copper

BLOOD PRESSURE Natural Diuretic (high-potassium

low-sodium)

CHOLESTEROL Soluble fiber ldquogelrdquo

Source of weak phytoestrogens

copy drjoel

PROTEIN 21 percent of the calories from protein

VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)

Riboflavin Folate Copper Manganse

WEIGHT Low glycemic index food diabetic friendly food

HEART Cholesterol (soluble fiber ldquo gelrdquo)

Source of weak phytoestrogens

copy drjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

PROTEIN 21 percent of the calories from protein

VITAMINS amp MINERALS Vitamin C (1cup 33 DV) Iron (13 DV)

Riboflavin Folate Copper Manganse

WEIGHT Low glycemic index food diabetic friendly food

HEART Cholesterol (soluble fiber ldquo gelrdquo)

Source of weak phytoestrogens

copy drjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

REDUCES RISK Cancer Heart Disease Diabetes amp

Hypertension

BALANCES Hormones amp Immunity

INCREASES Energy Mood Sleep Quality

Digestion

WEIGHT Natural Endorphins amp Stress (Cortisol)

STRENGTHENS Muscles Bones amp Mind

copy drjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

STRENGTH TRAINING As we age our need to rebuild our muscles increases

Sarcopenia bull30 total loss with age

bullAge 30 plus frac12 lbyear

bullfrac12 lb burns 50-100 calories per day

bullMuscle Loss slows down metabolism by up to 45

bullAge 40 250-500 less calories

bullAge 50 500-1000 less caloriesday

copy drjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

Reference ( WCRF and AICR)( World Cancer Research Fund and American Institute for Cancer Research)

FA

CT

ldquoRegular Exercise= 30 minutes

day or 60 minutes 5 days a week

moderate to vigorous physical

activityrdquo

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

TYPES OF EXERCISE 1 Cardiovascular

2 Weight Bearing

3 Yin Stretching amp Yoga

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

WEEKLY EXERCISE SCHEDULE MONDAY WEDNESDAY FRIDAY

30 minutes of each Cardio amp Strength Training

TUES amp THURS 30- 60 minutes of Yin exercises ie yoga urban

poling swimming canoeing kayaking or gentle biking

TIP-Arrange social activities around exercise ie nine and dine

golfing walking around the canal and then going for a tea

playing tennis with the kids copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

PHASE 1 IN MOTION Your energy = 0-410 ldquoActive Treatmentrdquo Cortisol H (adrenaline) or VL Energy amp Sleep Poor

Goal Prioritize Rest Exercise Timing amp Yin Exercise

PHASE II INTRODUCING EXERCISE Your energy = 5-610

ldquoActive Treatmentrdquo Cortisol LN Energy amp Sleep Moderate Goal Prioritize rebuilding the body timing of exercise and being mindful of

when the body needs to rest

PHASE III REGULAR EXERCISE Your energy = 7-1010 Post ldquo Active Cancerrdquo Cortisol N Energy amp Sleep N

Goal Prioritize strengthening the cardiovascular system strength lost muscle mass and maintaining a moderate to vigorous exercise routine as

a part of prevention and well health

copy drjoel

EXERCISE amp ENERGY

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

TIPS TO GETTING IN MOTION ENJOY Daily 30 minutes of moderate activity daily

Several shorter bouts of activity are just as beneficial

GOALS Achievable amp Maintainable

SOCIAL EVENTS Family or Friend Affair

ie Friday lsquoNine and Dinersquo with friends biking to the school

with the kids

SUPPORT Community events that promote physical

activity copy drjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

REVIVELIFE TOP 10 EXERCISES

EXERCISE AND HOT FLASHES

Revivelife Top 10 Exercises by Ottawa Naturopathic Dr Joel Lee Villeneuve

httprevivelifecliniccom20110307having-hot-flashes-think-exercise

copydrjoel

copy drjoel

SOURCE FEATURES SPECIAL NOTE ACTIVE INGREDIENT

HEALTH ACTION PROTEIN (gm)30gm serving

WHEY PROTEIN ISOLATE or CONCENTRATE

Complete BCAA Most bioavailable source of protein Tolerated by most lactose sensitive

Isolate-most bioavailalbe source of protein tolerated by most lactose sensitive Concentrate- ldquo fillingrdquo lactose Pre or post workout

Antioxidant-Glutathione

Repairs and builds muscle Fat burning Maintenance muscle mass Immunity General Health

25 grams

SOY Complete Vegan Caution hormone cancers

Isolate-more isoflavones

Anti-estrogenic Isoflavones

Fat burning General health Menopausal sxrsquos Breast cancer risk reduction

20-25 grams

BROWN RICE Incomplete ( minus lysine) Pair with milk or soy milk

Easy on digestion 15 grams

HEMP Incomplete Pair with grains vegetables grains Vegan

Buy organic Breakfast

W-3 Immunity Cholesterol ( fiber amp w-3) Memory Muscle recovery

10 grams

PEA Incomplete Pair with grains vegetables grains Vegan

Isolate-low in fat zero carbohydrates

25 grams

PROTEIN POWDERS

COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo

Electrolytes Potassium Chloride Sodium Calcium Magnesium

Vitamins and Minerals Same level as our plasma

ldquoFluid of Liferdquo Natural Isotonic

Pacific War of 1941- 45 Plasma transfusions

Health Benefits Electrolytes Energy Immunity amp pH

Low in Carbs 99 fat free

copy drjoel

VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation

Homocysteine breakdown

Deficiency may be linked to stomach oral and cervical cancers

Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the

July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed

journal of the American Cancer Society

copydrjoel

PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad

Black Beauty Sliders

Protein Power Soup

H-Bonus Bean Salad H-Chickpea Curry

H-Lentil Walnut Loaf

copydrjoel

THIS WEEKS CHECKLIST PROTEIN amp EXERCISE

Grocery Store Beans Dried Canned

EthnicInternational

Recipe X 1 Beans

Exercise Top 10

copydrjoel

COCONUT WATER-NATURErsquoS GATORADE Fluid from ldquo Young Coconutsrdquo

Electrolytes Potassium Chloride Sodium Calcium Magnesium

Vitamins and Minerals Same level as our plasma

ldquoFluid of Liferdquo Natural Isotonic

Pacific War of 1941- 45 Plasma transfusions

Health Benefits Electrolytes Energy Immunity amp pH

Low in Carbs 99 fat free

copy drjoel

VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation

Homocysteine breakdown

Deficiency may be linked to stomach oral and cervical cancers

Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the

July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed

journal of the American Cancer Society

copydrjoel

PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad

Black Beauty Sliders

Protein Power Soup

H-Bonus Bean Salad H-Chickpea Curry

H-Lentil Walnut Loaf

copydrjoel

THIS WEEKS CHECKLIST PROTEIN amp EXERCISE

Grocery Store Beans Dried Canned

EthnicInternational

Recipe X 1 Beans

Exercise Top 10

copydrjoel

VITAMIN B12 amp FOLIC ACID B12 Red Blood Cell amp Nerve Cell Formation

Homocysteine breakdown

Deficiency may be linked to stomach oral and cervical cancers

Folic acid may prevent cancer progression and promote regression of disease according to a new study Published in the

July 15 2006 issue of CANCER (httpwwwintersciencewileycomcancer-newsroom) a peer-reviewed

journal of the American Cancer Society

copydrjoel

PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad

Black Beauty Sliders

Protein Power Soup

H-Bonus Bean Salad H-Chickpea Curry

H-Lentil Walnut Loaf

copydrjoel

THIS WEEKS CHECKLIST PROTEIN amp EXERCISE

Grocery Store Beans Dried Canned

EthnicInternational

Recipe X 1 Beans

Exercise Top 10

copydrjoel

PROTEIN amp BEAN RECIPES Mighty Mung Quinoa Salad

Black Beauty Sliders

Protein Power Soup

H-Bonus Bean Salad H-Chickpea Curry

H-Lentil Walnut Loaf

copydrjoel

THIS WEEKS CHECKLIST PROTEIN amp EXERCISE

Grocery Store Beans Dried Canned

EthnicInternational

Recipe X 1 Beans

Exercise Top 10

copydrjoel

THIS WEEKS CHECKLIST PROTEIN amp EXERCISE

Grocery Store Beans Dried Canned

EthnicInternational

Recipe X 1 Beans

Exercise Top 10

copydrjoel