LIFESTYLE DETOXSM
Slow Down Aging the Easy Way
Eat, Sleep, Exercise, and Relax to Optimize Health
EXERCISE PROGRAM
Brisk walking is most popular; get a pedometer; Minimum steps per day=10000; park farther away; use phone app to check steps taken
SLEEP PROGRAM
6 to 8 hours of sleep; avoid stimulatory activities 2 hours before sleep; Use phone app to monitor sleep efficiency
RELAX THE MIND PROGRAM
meditation; prayer; thankfulness; gratitude; forgiveness; life coach for professionals;
FOOD DETOXIFICATIO PROGRAM
The Seven Habits of Highly Effective Weight LossSM
Lose Weight Naturally, Easily, and Flexibly… Without the Cravings
Habit 1: What Not to Eat: Totally Avoid
Food Immunology Testing Avoid Items:
Cautious Items(Yellow): Only twice a week
No-No Items(Red and Orange): Eliminate
Protein/Seasoning/Vegetables/Fruits
High-Fat Protein: Fried food; Regular cheese; High fat meats of prime rib, spareribs, sausages, and hamburgers
Starch: white bread; white pasta; noodles; rice; french fries; carrots/potatoes
Seasoning: Salty food; Regular ketchup; table sugar; margarine; Corn oil
Vegetables/fruits: watermelon/grapes/avocado/pineapple/banana/mango
Snacks/Drinks
Snacks: Popcorn; candy bars; potato chips; crackers; doughnuts; ice cream; Baked goods using butter, margarine, cookies, cakes, pies; chocolate
Drinks: Regular soda; fruit juices; regular milk
Habit 2: What to Eat: Enjoy
Food Immunology Testing Okay Items
Protein/Seasoning/Vegetables/Fruits
Low-fat protein: all types of fish; lean cuts of beef, veal, and lamb; skinless chicken; Maximum 2 shellfish;
To-Fu; egg white; low-fat cheese; cheese sticks
tuna salad; chicken salad
Seasoning: steamed or boiled food
onions, garlic, ginger, pepper, all powdered spices fat-free salad dressing; mustard
olive oil for cooking and dressing; eliminate other cooking oil
Smart Balance butter light; low-fat mayo; sugar-free(low carb) ketchup
minimal cooking oil; minimal soy sauce peanut butter(Maximum 2 tablespoons daily)
Vegetables/fruits: all veggies
fat-free whole grain bread
Maximum of 2 servings per day for the following:
bread(1 slice per serving):Nature’s Own 100% whole wheat; Double Fiber
whole wheat pasta or soy noodles(1 palm size per serving)
vegetables: carrots; corn(1/2 cup per serving); nuts(twenty per serving)
fruits(1 per serving): apple; pear; grapefruit; cantaloupe; orange;
fruits(1 cup per serving): strawberries; raspberries
Snacks/Drinks
Snacks: sugar-free jello-O; fat-free yogurt; sugar-free oatmeal; high-fiber crackers
Maximum of 2 servings per day for the following:
legumes(pecans, walnuts, soy)
low-fat yogurt(1 cup per serving)
Drinks: 64 oz of water everyday, divided in four to six times a day
Sugar-free tea; sugar-free non-fat coffee; Sugar-free soymilk; non-fat milk
1% low-fat milk(Maximum 2 cups daily); Diet caffeine free drinks
Fiber : Benefiber(Soluble Fiber) 2 tablespoon in full glass of water each meal
Habit 3: When to Eat: Have a nice breakfast everyday; Eat five times a day; 3 meals a day and 2 snack servings every day Eat a light dinner; avoid late dinner; no late night snacks; The later you eat the more veggies and less fat you need to eat
Habit 4: How to Eat: Eat a palm size of low-fat protein every meal; Eat until satisfied but no overfull; do not need to finish everything on your plate
Habit 5: Where to Eat: Eat self-prepared food at home as much as possible; do not eat in front of the television. While eating in restaurants, ask for low calorie low fat selection; ask for menu modifications
Habit 6: Why to Eat: Do not eat for emotional control; do not because food is convenient; At home, put away high calorie food; display fruit and vegetable instead in prominent locations
Habit 7: Check Yourself: Check your weight once or twice a week; check with your peer support such as a weight watcher or a weight-loss doctor at least twice a month to help you. Reduce calories and reduce fat intake: <2000 kcal with <30 fat gram total daily Learn to read food label and nutrition information to select food of reduced calories and fat.
LIFESTYLE DETOXSM 生活方式拍毒SM
Slow Down Aging the Easy Way
Eat, Sleep, Exercise, and Relax to Optimize Health
緩慢老化的簡單方法
食物，睡眠，鍛煉和輕鬆優化健康
EXERCISE PROGRAM鍛煉計畫
快步走是最受歡迎;到一個計步器;每天最低步驟 = 10000;公園遠; 使用電話應用程式來檢查採取的步
SLEEP PROGRAM 睡眠計畫 6 至 8 小時的睡眠;避免刺啟動動 2 小時前睡眠; 使用電話應用程式來監測睡眠效率
RELAX THE MIND PROGRAM 冥想放鬆心靈計畫 禱告;有感恩的心;感激之情;寬恕;生活教練專業人員
FOOD DETOXIFICATIO PROGRAM 食品排毒 高效減肥的七種習慣SM 自然，輕鬆，彈性的瘦身…不需餓肚子
習慣1：什麼不能吃：完全避免
食物免疫測試避免項目：謹慎的項目（黃色）：每週兩次
絕對不行（紅色和橙色）:嚴格控制
蛋白質/調味料/蔬菜/水果
High-Fat Protein 高熱量，高蛋白: Fried food 油炸食品; Regular cheese 起司; High fat meats of prime rib高筋肉, spareribs排骨, sausages香腸, and hamburgers 和漢堡包
Starch澱粉:White bread白麵包; white pasta意大利面; noodles麵條; rice白飯; French fries炸薯條; potatoes土豆
Seasoning: 調味料：Salty food鹹味食物; Regular ketchup番茄醬; table sugar白糖; margarine人造黃油; Corn oil玉米油
Vegetables/fruits蔬菜/水果: Watermelon西瓜/grapes葡萄/avocado鱷梨/pineapple菠蘿/banana香蕉/mango芒果
Snacks/Drinks零食/飲料
Snacks零食: Popcorn爆米花; candy bars糖果; potato chips薯片; crackers餅乾; doughnuts甜甜圈; ice cream冰淇淋; Baked goods using butter黃油, margarine人造奶油, cookies餅乾, cakes蛋糕, pies派; chocolate巧克力
Drinks飲料: Regular soda汽水; fruit juices水果汁; regular milk牛奶
習慣2：要吃什麼: 享受
Food Immunology Testing Okay Items 食物免疫學測試： 可以吃的項目
Protein/Seasoning/Vegetables/Fruits蛋白質/調味料/蔬菜/水果
Low-fat protein低脂蛋白: all types of fish各類魚類; lean cuts of beef瘦牛肉, veal小牛肉, and lamb羊肉; skinless chicken無皮雞; Maximum 2 shellfish最多2種貝類;
To-Fu 豆腐; egg white 雞蛋蛋白; low-fat cheese低脂奶酪; cheese sticks 起司条
Tuna salad金槍魚沙拉; chicken salad雞肉沙拉
Seasoning: 調味料：steamed or boiled food蒸或煮熟的食物
onions洋蔥, garlic大蒜, ginger姜, pepper胡椒粉, all powdered spices fat-free salad dressing所有無脂粉末香料拉醬; mustard芥末；olive oil for cooking and dressing用於烹飪和敷料的橄欖油; eliminate other cooking oil ;避免其他食用油；Smart Balance butter light平衡黃油; low-fat mayo低脂美奶滋; sugar-free(low carb) ketchup無糖（低糖）番茄醬；minimal cooking oil少量烹飪油; minimal soy sauce peanut butter(Maximum 2 tablespoons daily) 少量醬油，花生醬（每日最多2湯匙）
Vegetables/fruits蔬菜/水果: all veggies所有蔬菜
fat-free whole grain bread 無脂全麥麵包
Maximum of 2 servings per day for the following以下每天最多2份
bread(1 slice per serving):Nature’s Own 100% whole wheat; Double Fiber
麵包（每次1片）：100％全麥;雙倍纖維
whole wheat pasta or soy noodles(1 palm size per serving)
全麥麵條或黃豆麵條（每次1隻手掌量）
vegetables: 蔬菜 carrots胡蘿蔔; corn(1/2 cup per serving) 胡蘿蔔玉米（每份1/2杯）; nuts(twenty per serving) 堅果（每份二十份）
fruits(1 per serving) 水果（每次1份）: apple蘋果; pear梨; grapefruit葡萄柚; cantaloupe哈密瓜; orange橙子;
fruits(1 cup per serving) 水果（每次1杯）: strawberries草莓; raspberries山莓
Snacks/Drinks零食/飲料
Snacks零食: Sugar-free jello-O無糖Jello-O; fat-free yogurt無脂酸奶; sugar-free oatmeal無糖燕麥片; high-fiber crackers高纖維餅乾
Maximum of 2 servings per day for the following以下每天最多2份:
legumes(pecans, walnuts, soy) 豆類（山核桃，核桃，大豆）
low-fat yogurt(1 cup per serving) 低脂酸奶（每份1杯）
Drinks飲料: 64 oz of water everyday, divided in four to six times a day
每天64盎司的水，每天分四至六次
Sugar-free tea無糖茶; sugar-free non-fat coffee無糖無脂咖啡; Sugar-free soymilk無糖豆漿; non-fat milk不含脂肪的牛奶
1% low-fat milk(Maximum 2 cups daily) 1％低脂牛奶（每日最多2杯; Diet caffeine free drinks無咖啡因飲料
Fiber : Benefiber(Soluble Fiber) 2 tablespoon in full glass of water each meal
BeneFiber（可溶性纖維）每餐2湯匙一杯水
習慣3：什麼時候吃
Have a nice breakfast everyday; Eat five times a day; 3 meals a day and 2 snack servings every day Eat a light dinner;
avoid late dinner; no late night snacks;
每天都要有豐盛的早餐; 每天吃五次;每天3餐和每天2份小吃。晚餐需簡單點; 避免很晚的晚餐或宵夜;
The later you eat the more veggies and less fat you need to eat
越晚吃，你就需要多食蔬菜和少食高脂食物
習慣4：怎麼吃
Eat a palm size of low-fat protein every meal; 每餐吃手掌大小的低脂食物;
Eat until satisfied but no overfull; do not need to finish everything on your plate吃飽但不過分, ;不需要吃完所有
習慣5：哪裡吃？
Eat self-prepared food at home as much as possible; do not eat in front of the television.
While eating in restaurants, ask for low calorie low fat selection; ask for menu modifications
盡可能多地在家吃自製食物;不要在電視機前吃飯。 在餐廳吃飯時，選擇或要求低卡路里，低脂肪的食物
習慣6：為什麼吃？
Do not eat for emotional control; do not because food is convenient;
At home, put away high calorie food; display fruit and vegetable instead in prominent locations
不要情绪化进食; 不要因为图方便; 在家不要放高熱量的食物;多放水果和蔬菜
习慣7：自检
Check your weight once or twice a week; check with your peer support such as a weight watcher or a weight-loss doctor at least twice a month to help you. 每週檢查一次或兩次體重;請與您的 体重控制计划人员或減肥醫生至少每以幫助您。
Reduce calories and reduce fat intake: <2000 kcal with <30 fat gram total daily減少卡路里，減少脂肪攝入量：<2000千卡，每天<30克脂肪
Learn to read food label and nutrition information to select food of reduced calories and fat.
學習閱讀食物標籤和營養信息，選擇少熱量和脂肪的食物。