Flip The Switch on Fat in 30 Days - PowerPoint Presentation

1. Flip The Switch on Fat in 30 DaysReset Diet

2. Week 1 QuickstartSTART

3. First StepsQuizStarting waist circumferenceStarting weightStarting AM resting heart rateWelcome intake

4. Quiz InstructionsInstructions for the quiz:place a check mark in front of any symptoms you experience on a regular basis. For each symptom mark a response from 0-3 based on how often you experience it.0Never123Several times per dayDailyWeekly

5. Quiz Section 1AnxietyDepressionFrequent urinationFidgetyHard to concentrateHeadachesIrritabilityJaw pain or teeth grindingLack of joy or enthusiasmMemory diminishedPicking at skin or fingernailsPoor sleepSighing frequentlySection 1 total

6. Allergies worseningBlurred VisionBlood pressure: too low or highFatigue throughout the dayFacial swellingFast heart rateIntolerance to cold weatherMid body weight gainMuscle crampsMuscular weaknessNeck stiffnessSensitive to bright lightsShaking handsSection 2 totalQuiz Section 2

7. Caffeine needed each morningConstipationCravings heavy or fatty foodsDehydrationFatigue in the afternoonGas and bloatingHeartburnIrregular stoolsIrritability when meals are delayedJoint painNauseaSalt cravingsSugar cravings Section 3 totalQuiz Section 3

8. Quiz Scoring Total up the numbers in each section and add these three scores together. Total Stress Load (Section 1+2+3): 0 - 15Thriving18 - 30Stressed33 - 45Wired and Tired46+ChrashedQUIZ RESULTS

9. Starting Waist CircumferenceABDCMeasure diameter around waist at level of belly button Completely relax abdomenRecord this initial readingMeasure first thing in the morning

10. Starting WeightWeight on home scale – use same scale for all future readings1Weigh first thing in the morning after using restroom and before any food or liquid2Weight without clothing3

11. Starting AM Heart RateWithin 5 minutes waking up and before getting out of bedUse index and middle finger of dominant handFeel pulse on opposite wrist or side of neckMeasure for 1 minuteRecord pulse

12. What to expectTypical 30 day results include:2.19 inches waist loss9.2 pounds weight loss5.8 % reduction in body fat

13. Big pictureBIGPICTUREDepressionStressAdrenal DysfunctionFat StorageAppetite changesFatigue

14. How it all worksProblemsProcessed FoodPollutantsPressures of LifeDetailsFructoseToxic ProteinsEnvironmentalLightRelationshipsWorkFinancesConsequencesAdrenal Fat Switch gets set to survival mode. Hunger increases, energy decreases, and food is stored as fat.CuresCarbonhydrateCyclingCircadian RepairClarityHowLow Carb in AMHigh Carb in PMDaily DetoxImproved SleepTonicsBrain ExercisesDaily HabitsResultsAdrenal Fat Switch resets to Thriving mode. Hunger lowers, energy increases, and food is burned for fuel.

15. Quickstart BreakfastBreakfast = Shake Blend all ingredients with ice and water.Reset Shake – 1 serving1/2 cup raspberries1 tablespoon whole chia seeds1/4 cup cooked navy beans1/2 cup unsweetened coconut milk

16. Quickstart LunchLunch = Mixed Salad1 palm-sized piece of salmon or chickenUnlimited greens and low starch veggies as in snack list. Avoid corn, potatoes, or sweet potatoes. 1/2 cup kidney or garbanzo beans1 tablespoon olive oilVinegar as needed

17. Quickstart DinnerDinner = Stir fry Palm sized serving lean beef or chickenUnlimited free veggies1 cup cooked brown rice or quinoaTamari soy sauceGingerGarlic1 teaspoon toasted sesame oil

18. Quickstart Snacks

19. Quickstart JuiceBeet - 2 medium, peeled and quarteredCilantro – 1/2 bunch, rinsed and ends trimmedGreen apple – 1 whole fruit, washed and quarteredKale – 1 cup frozen or 2 cups washed fresh leavesLemon – 1/4 fruit, peeledTurmeric – 1/2 inch sliced fresh root or 1/4 teaspoon of dried powder

20. Week 2 – Adrenal Nutrition

21. Protein

22. Fats

23. Carbs

24. ProportionsCalorie breakdown:1/4Fat1/3Protein~1/2 starch

25. ServingsBreakfastLunchDinnerPalm of your handGolf ballGolf ballBilliard ballBaseballProteinFatCarbs

26. How it all worksProblemsProcessed FoodPollutantsPressures of LifeDetailsFructoseToxic ProteinsEnvironmentalLightRelationshipsWorkFinancesConsequencesAdrenal Fat Switch gets set to survival mode. Hunger increases, energy decreases, and food is stored as fat.CuresCarbonhydrateCyclingCircadian RepairClarityHowLow Carb in AMHigh Carb in PMDaily DetoxImproved SleepTonicsBrain ExercisesDaily HabitsResultsAdrenal Fat Switch resets to Thriving mode. Hunger lowers, energy increases, and food is burned for fuel.

27. Week 3 – Daily Rhythms

28. Getting your light rightElectronicAMBedtimeSunset

29. Circadian FixesChillSpill

30. How it all worksProblemsProcessed FoodPollutantsPressures of LifeDetailsFructoseToxic ProteinsEnvironmentalLightRelationshipsWorkFinancesConsequencesAdrenal Fat Switch gets set to survival mode. Hunger increases, energy decreases, and food is stored as fat.CuresCarbonhydrateCyclingCircadian RepairClarityHowLow Carb in AMHigh Carb in PMDaily DetoxImproved SleepTonicsBrain ExercisesDaily HabitsResultsAdrenal Fat Switch resets to Thriving mode. Hunger lowers, energy increases, and food is burned for fuel.

31. Week 4 - Daily Retreats

32. Alternate Nostril

33. Progressive Muscle Relaxation

34. Relaxation Response

35. Breathing Fire

36. How it all worksProblemsProcessed FoodPollutantsPressures of LifeDetailsFructoseToxic ProteinsEnvironmentalLightRelationshipsWorkFinancesConsequencesAdrenal Fat Switch gets set to survival mode. Hunger increases, energy decreases, and food is stored as fat.CuresCarbonhydrateCyclingCircadian RepairClarityHowLow Carb in AMHigh Carb in PMDaily DetoxImproved SleepTonicsBrain ExercisesDaily HabitsResultsAdrenal Fat Switch resets to Thriving mode. Hunger lowers, energy increases, and food is burned for fuel.

37. RecapQuizStarting waist circumferenceStarting weightStarting AM resting heart rateNext steps intake