Restore Your Body s Natural Fat Burning Ability 3 Easy Steps For Better Energy, Greater Mental Clarity & Natural Weight Management

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1 Restore Your Body s Natural Fat Burning Ability 3 Easy Steps For Better Energy, Greater Mental Clarity & Natural Weight Management ***with Ingrid DeHart***

2 It is important to burn fat even if you are not overweight. The truth is everyone needs to burn fat to maintain optimal health. In this class you will learn 1. Why it is important to burn fat even if you are not overweight. 2. What foods cause you to store fat instead of burning it 3. Information on whether eating frequently will help you increase your metabolism and burn fat or is that a myth. 4. The latest research on A NEW way to exercise to lose fat fast! 5. A simple yet powerful change you can make in your life which will automatically help you burn more fat.

3 What kind of fuel do you think your body is burning? Once the fat is restored as an active fuel supply you will have: Better Energy More Stable Moods Greater Mental Clarity Better Sleep Less Cravings Natural And Permanent Weight Management

4 Who am I? Ingrid DeHart

5 Hormones Estrogen Progesterone Adrenalin and Thyroid Hormones Cortisol and Insulin

6 Pay Attention to Your Hunger Energy Cravings Insulin is food driven Cortisol is stress driven

7 Normal function of the body s tissues and cells, when they are sensitive to insulin In the brain= insulin shuts off hunger In the liver= basically stores sugar and does not use resources to create more In the muscle= causes entry of fuel into the cells In the fat= increases entry of fat and decreases the exit of fat (makes the fat cell stingy)

8 Abnormal function of the body s tissues, when they are insulin resistant In brain= insatiable hunger and thirst In liver= Increase sugar breakdown and production (i.e increased blood glucose levels) In the muscle= less uptake of fat, sugar, amino acids and other nutrients (i.e. muscle cell starvation and increased blood fats and blood sugar) In the fat cell= decreased fat uptake and increased fat released (i.e. high blood fats= high triglycerides)

9 Cortisol is one of your primary stress hormones. It helps your react to stress. It is your fight or flight hormone. Chronic Stress =Too much cortisol Belly fat Increases cholesterol High blood pressure Heart Disease

10 Strategy for Eating 70% of Your Diet as Vegetables 1.BREAKFAST -Start your day with a green smoothie with some good fat and protein You can use a high quality protein powder, hemp or chia seeds 2. LUNCH - Have a large salad with protein, free range chicken, beans, canned wild salmon or sardines and avocado for fat. 3. DINNER - Clean lean protein, salad, vegetables and low glycemic carbohydrates.

11 Recipes Low Glycemic Blueberry Lemon Smoothie Sautéed Kale with Butternut Squash Braised Swiss Chard with White Beans Quinoa with Mushrooms

12

13 SNACKING When you eat every 2-3 hours your body becomes dependent on a constant supply of fuel. The body loses its ability to tolerate missing a meal and the blood sugar will crash and often crash hard.

14 Snack to Maintain Your Blood Sugar as you Transition to 3 meals a day. Choose snacks with: Protein Fat Fiber

15 Here are some additional tips to make the transition to 3 meals a day easier: Eat a breakfast with vitamins, minerals, protein fat and fiber Drink lots of water between each meal. When you eat your meals: relax - dine and enjoy the meal before you. Snack if you need to maintain your blood sugar (protein, fat, fiber) Start with four meals a day and work down to three once 4 is easy. Make each meal count 70% vegetables 30% protein, fats & carbs Avoid late night meals, eat before 7pm Eat whole foods rather than processed foods.

16 Exercise is one of the most powerful tools you have available to normalize your insulin levels and reduce cortisol which will turn your fat burning mechanisms on. Interval Training or Bursts Warm up for three minutes. Burst which mean go full out for seconds. Recover for 1-2 minutes (twice the burst) Repeat to accumulate 4-8 total minutes of bursting Cool down for three minutes

17 NOURISHING FOODS CLEANSE 5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit Fall Cleanse "Clean-Up" Your Small Intestine Mon, October 29-Fri, November 2 Come join me this Fall to Clean-Up your Small Intestine Here's your chance to feel leaner, lighter and energized in just 5 days Pre-Cleanse Information Class: Sat Oct 27 Noon EST (recording will be sent to you) Cleanse Dates: Mon, October 29 Fri, November 2 REGISTER NOW $97

18 SLEEP Lack of sleep causes: Increase stress, irritability and relationship difficulties Greater risk of depression, heart disease, diabetes, accidents and injuries Changes in metabolism that can lead to weight gain A compromised immune system that can lead to worse and more frequent colds. Decreased mental sharpness and diminished decision making ability More rapid aging.

19 Steps to Help You Sleep Eat adequate protein throughout the day Get to bed by 10pm Darken your bedroom Get the best mattress you can afford Turn off your electronics Don t eat after 8pm Listen to some soothing music Take a detox bath Have some herbal tea Keep a notebook by your bed

20 3 Tips You Can Start Using Today to Restore Your Natural Fat Burning Ability Eat 70% of your diet as vegetables All meals and snacks should contain Protein, Fat & Fiber. Adequate SLEEP will make you into a good fat burner once again.

21 NOURISHING FOODS CLEANSE 5 Days of Easy & Nourishing Foods for Your Body, Mind & Spirit Fall Cleanse "Clean-Up" Your Small Intestine Mon, October 29-Fri, November 2 Come join me this Fall to Clean-Up your Small Intestine Here's your chance to feel leaner, lighter and energized in just 5 days Pre-Cleanse Information Class: Sat Oct 27 Noon EST (recording will be sent to you) Cleanse Dates: Mon, October 29 Fri, November 2 REGISTER NOW $97

22 SOURCES _n_ html#s234464&title=improve_memory Meal frequency and energy balance. Br J Nutr Apr;77 Suppl 1:S John Douillard, The 3 Season Diet, Random House 2000 Melanson, et. al. Exercise improves fat metabolism in muscle but does not increase 24-hr fat oxidation. Exercise and Sport Sciences Reviews. 2009;37(2): Miller, et. al. A meta analysis of the past 25 years of weight loss research using diet, exercise or diet plus exercise intervention. International Journal of Obesity. 1997;21: Schuenke, et. al. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implicationsfor body mass management European Journal of Applied Physiology. 2002;86:

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