The Sweet Life & Smoothies & Habit Transformation - Week 1.pdf · GastRointestinal Liver,»gallbladder,»colon,»and»the»entire»Gi»tract URinaRy Kidneys,»bladder,»and»urethra

The Sweet Life & Smoothies& Habit Transformation

Rapid Refresh & RebootWEEK ONE

alexandrajamieson.com

»» An»understanding»of»how»my»detox»plan»works»–»and»why»it’s»better»than»many»others

»» A»look»under»the»hood»of»how»your»body»cleanses»and»what»organs»you»need»to»support»so»you»can»start»feeling»better»and»lose»weight

»» Specific»steps»for»adding»whole»foods»that»will»start»your»body»cleansing»right»away

»» The»1st»step»to»transform»the»“bad”»eating»habits»that»sabotage»your»best»health»and»weight»intentions

»» Crowding»out»damaging»sweet»foods»with»delicious,»healthy»sweets

»» Your»new»breakfast»adventure

WHAT YOU’LL LEARN IN THIS MODULE

How My Detox Plan Works & WhyIt’s Better Than Many Others

RApid»RefReSh»&»RebooT:»WeeK»1 3

»» We’ll»be»adding»3-4»recommendations»a»week»-»both»food»&»lifestyle»techniques,»or»“food»games»and»brain»games”.

»» it’s»not»just»what»you»take»out»of»your»diet»that»counts,»it’s»also»what»you»put»in.

»» We»won’t»be»using»starvation,»liquid-only»meth-ods»because»we’re»all»busy»and»that»method»doesn’t»work»for»most»people.

»» Replenish»necessary»nutrients»and»remove»stored»toxins»from»essential»organs.

»» fasting»isn’t»my»style.

»» fasting»can»be»awesome»-»but»not»very»often.»people»have»used»fasting»(avoiding»all»or»most»food»and»liquids)»historically»for»overall»well-being»and»gaining»insight»into»some-thing»deeper.

»» We»want»to»gain»insights,»but»we»also»have»to»keep»working,»taking»care»of»our»families,»and»managing»our»modern»lives.

»» We»can»achieve»long-lasting»benefits»and»habits»by»using»real,»whole»foods,»and»getting»clear»on»our»habits»in»a»non-judgmental»way»rather»than»a»deprivation»style»fasting»detox»program.

Getting Clear On Your Triggers or Cues


»» What»are»your»cues»for»eating»snacks,»binging»or»other»“bad”»food»habits»that»are»stopping»you»from»getting»to»your»goals?

»» it’s»like»a»self-inventory»-»figure»out»the»things»that»make»you»eat

»» What»are»the»rewards»you»get»from»eating»those»“bad”»foods?»» What»ultimate»sensation»are»you»craving?

»» examples:»escape,»relaxation,»companionship,»etc.

Getting Clear On Your Triggers or Cues



»» There»is»a»proven»way»to»change»habits

»» The»old»habit»cycle

»» Cue,»Routine/Action,»Reward

Nail Biting

Routine: Bite Nails

Reward: Activity & RelaxationCue:

Boredom or Anxiety

Transform Your “Bad Habits”


»» Cue,»Action,»Reward

»» example:

»» Cue:»You»drive»home»from»work,»stressed»out,»and»pass»a»Mcdonald’s

»» Action:»drive»thru»and»eat

»» Reward:»happy»sensors»in»your»brain»light»up»(fat,»salt,»sugar)

The Habit Cycle


»» Whenever»you»feel»your»“cue”»coming»up,»im-mediately»use»another»response»(ex:»instead»of»biting»nails,»put»hands»in»pockets»or»grip»a»pencil.»Then»search»for»something»else»to»do»for»a»quick»physical»stimulation»-»such»as»rubbing»arms»or»stretching»-»anything»that»will»produce»a»physical»response)

»» The»cues»and»rewards»stay»the»same,»only»the»routine»changes.

»» Remember:»what»do»you»feel/think»right»before»you»head»for»the»chocolate,»chips,»ice»cream,»etc?

»» This»is»called»Awareness»Training

Transforming The Habit Cycle


»» This»week:»Use»The»Cravings»Card

»» Get»a»3x5»card»and»when»you»feelthe»“cue”»starting.

Transforming The Habit Cycle


How Your Body Cleanses & What Organs You Need To Support To Start Detoxing

RespiRatoRy Lungs,»bronchial»tubes,»throat,»sinuses,»and»nose

GastRointestinal Liver,»gallbladder,»colon,»and»the»entire»Gi»tract

URinaRy Kidneys,»bladder,»and»urethra

skin and deRmal Sweat»and»sebaceous»glands»and»tears

lymphatic Lymph»channels»and»lymph»nodes

yoUR thoUGhts Weekly»“brain»games”

DETOXIFICATION SYSTEMS


»» drinking»enough»water»will»help»prevent»fluid»retention»&»keep»your»body’s»waste»disposal»system»-»liver,»kidneys,»lungs,»digestive»system,»lymphatic»system,»skin»-»functioning»efficiently.

»» Water»flushes»out»toxic»materials,»reduces»bloating,»helps»keep»your»skin»clear,»and»is»essential»for»a»successful»detox.

»» When»you’re»craving»caffeine»or»sweets»in»the»morning»or»afternoon,»try»water»first»-»dehydration»is»more»common»than»you»think.

» action step:»hydrate,»hydrate,»hydrate!»16»oz»before»breakfast,»16»oz»before»lunch,»16»oz»around»4pm,»8»oz»before»dinner,»8»oz»about»1»hour»before»bed.

How Your Body Cleanses & What Organs You Need To Support To Start Detoxing


»» Get»a»nice»looking»pitcher»and»a»nice»glass»for»work»and/or»your»counter»at»home»-»keep»in»a»high-traffic»area.»Your»eyes»will»be»drawn»to»it»reminding»you»to»drink.

»» drinking»with»meals»dilutes»digestive»enzymes,»so»drink»before»and»1»hour»after»meals.

»» Get»a»quality»stainless»steel»re-usable»water»bottle»-»plastics»contain»chemicals»that»we»are»trying»to»avoid.

»» Rooibos»and»Honeybush»herbal»teas»are»non-di-uretic»and»can»be»made»into»pitchers»of»iced»tea»for»flavor»and»variety.

Tips For Drinking Enough Water For Detoxing


»» Green»smoothies»are»“fast»food”»that’s»healthful.»You»can»make»a»smoothie»the»night»before,»and»put»it»in»a»quart»thermos»in»the»frig.»Just»grab»the»smoothie,»a»straw»and»a»napkin,»and»put»them»in»an»insulated»lunchbox»with»a»re-freezable»cold»pack,»and»take»it»to»work»or»school.

»» or»make»one»fresh»for»breakfast»or»a»mid-day»snack

»» because»the»blender»acts»as»a»great»set»of»teeth,»green»smoothies»are»a»dream»come»true»for»your»digestive»enzymes.»Nutrients»are»absorbed»quick-ly»and»easily.

»» A»good»smoothie»is»60%»fresh»fruit»mixed»with»40%»green»leafyvegetables,»as»the»sweet»fruit»takes»away»the»bitter»taste»of»greens.

Green Smoothies: Adding Greens For Glowing Skin & Energy


Green Smoothies: Adding Greens For Glowing Skin & Energy

» smoothie 1

»» 2»cups»dandelion»leaves

»» 2»cups»cubed»watermelon

»» 6»strawberries,

»» 1»cup»of»grapes

» smoothie 2

»» 1»bunch»kale»(ribs»removed)

»» 2»peeled»oranges,

»» 6»strawberries,

»» 1»cup»of»grapes

» GReen smoothies download


»» eating»lots»of»sugar»causes»big»peaks»and»dips»in»the»amount»of»glucose»in»your»blood.

»» Symptoms»=»fatigue,»irritability,»dizziness,»insomnia,»night»sweats,»poor»concentration»and»forgetfulness,»excessive»thirst,»depression»and»crying»spells,»digestive»disturbances,»etc.

»» Your»brain»depends»on»an»even»supply»of»glucose,»&»peaks/dips»in»blood»glucose»=»aggressive»behavior,»anxiety,»depression,»and»fatigue.

»» Lots»of»refined»sugar»and»refined»carbohydrates»(meaning»white»bread,»pasta,»rice»and»most»processed»foods,)»is»also»linked»with»depression»because»these»foods»not»only»supply»very»little»in»the»way»of»nutrients»but»they»also»use»up»the»mood»enhancing»b»vitamins.»A»study»of»3,456»adults,»published»in»british»Journal»of»psychiatry»found»people»who»had»a»diet»which»contained»a»lot»of»processed»foods»had»a»58%»increased»risk»for»depression,»whereas»those»whose»diet»could»be»described»as»containing»more»whole»foods»had»a»26%»reduced»risk»for»depression.

How Sweet It Isn’t


»» Why»we»crave»sweetness:»chemical»&»emotional»reasons.

»» our»body»chemistry»creates»brain»chemistry.

»» Whole»foods»can»provide»a»wealth»of»essential»nutrients»for»the»brain.»There»are»even»serotonin-promoting»foods»such»as»walnuts,»pineapple,»plum.»tomatoes,»eggplant,»and»avocados»which»may»help»lift»a»blue»mood.

»» eliminating»or»greatly»reducing»refined»sugars»from»your»diet»will»have»a»dramatic»effect»on»your»weight»loss,»energy,»skin,»and»clarity»of»mind»and»mood.

» action steps:»build»in»sweet»flavors»toyour»meals»but»avoid»sugar»and»refined»carbohydrates

Sweet Sensation


»» Use»your»Craving»Card»-» for»noticingyour»“cue”.

»» hydrate:»hydrate,»hydrate,»hydrate!»16»oz»before»breakfast,»16»oz»before»lunch,»16»oz»around»4»pm,»8»oz»before»dinner,»8»oz»about»1»hour»before»bed.

»» Green»smoothies»for»breakfast.

»» Use»more»naturally»sweet»foods»throughoutyour»day.

»» download:»Sweet»Sensation»andGreen»Smoothie»Recipes.

»» Start»adding»these»detox»recipes»to»your»day»and»share»on»the»facebook»group»about»your»experi-ence!

Action StepS

Documents

The Sweet Life & Smoothies & Habit Transformation - Week 1.pdf · GastRointestinal Liver,»gallbladder,»colon,»and»the»entire»Gi»tract URinaRy Kidneys,»bladder,»and»urethra