生活方式排毒SM

LIFESTYLE DETOXIFICATION

延緩老化、控制體重的簡單方法

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.