Marlene's Talk - 10 Tricks - 4 print

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10 Tricks for Better Health For Every Woman at Every Stage By Corinna Bellizzi, Health Enthusiast & Truth Seeker [email protected] m: 831-419-9500

Transcript of Marlene's Talk - 10 Tricks - 4 print

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10 Tricks for Better HealthFor Every Woman at Every Stage

By Corinna Bellizzi, Health Enthusiast & Truth [email protected] m: 831-419-9500

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1. How to enter a calm meditative state without “meditation”2. How to support your body’s natural energy production 3. A simple (and controversial) trick to reduce stress & fuel

your fire4. How to improve your body’s gut health one day at a time5. Foods to avoid if you have a sluggish metabolism6. How to kick start your metabolism7. How to protect your heart while safeguarding your bones8. How to effectively reduce unhealthy food cravings9. When supplements can help – and which ones to take10. When to ask for help

What you will learn today:

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Flow Meditation – what is it?Flow Meditation by Mihaly Csikszentmihalyi

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How to achieve “Flow”FROM: Flow Meditation by Mihaly Csikszentmihalyi – Page 4• There are clear goals every step of the way• There is immediate feedback to one’s actions• There is balance between challenges and skills• Action and awareness are merged• Distractions are excluded from consciousness• There is no worry of failure• The sense of time becomes distorted• The activity becomes an end in itself

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How to achieve “Flow”FROM: Flow Meditation by Mihaly Csikszentmihalyi – Page 105

“The similarities between Yoga and flow are extremely strong; in fact it makes sense to think of Yoga as a very thoroughly planned flow activity. Both try to achieve a joyous, self-forgetful involvement through concentration, which in turn is made possible by a discipline of the body.”

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Natural Energy Production

If glucose and oxygen fuel our body’s engine – and I’m getting plenty of those keyingredients of energy production – why don’t I feel energetic?

What factors are getting in the way?

What nutrients help drive energy production forward?

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Natural Energy ProductionIf glucose and oxygen fuel our body’s engine – and I’m getting plenty of those keyingredients of energy production – why don’t I feel energetic? What factors could be getting in the way? Not drinking enough water Lack enough B vitamins to build cellular energy Stress-related adrenal fatigue Over-consumption of caffeine Age related decline in d-ribose production High carbohydrate/low nutrient and low protein diet Low activity level

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Natural Energy ProductionWhat nutrients help drive energy production forward? B-vitamins: High potency B-Complex High potency multivitamin to fill nutritional gaps Omega-3s: Delivering at least 500+ mg EPA + DHA D-ribose: 5 – 10 grams per day Diet rich in green leafy vegetables, nuts, seeds, and with moderate fruit

and protein consumption Weight-bearing and cardiovascular exercise

SimplyOne Women 40mg B1 30mg B2 40mg B3 (Niacin) 100mg B6 1000mcg Folic acid 150mcg B12 22mg Iron 225 mcg Iodine

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Not just sex, but good sex reduces stress, and improves mood. It does this by releasing endorphins while also reducing stress. You may even lower your risk of chronic health concerns.

Trick: Fulfilling intimacy

If anything prevents you from having fulfilling sex such as personal drynessor pain, supplements that support your body’s hormone balance may help.Look for products that contain herbs like vitex and at least 100mg vitamin B6.

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A Gut FeelingKeeping a healthy gut healthy isn’t rocket science, or is it?

“It is estimated that 500 to 1,000 species of bacteria live in the human gut. Bacterial cells are much smaller than human cells, and it is often said that there are atleast 10 times as many bacteria as human cells in the body, although the actual ratio has not been strictly defined”

https://en.wikipedia.org/wiki/Human_microbiota

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A Gut FeelingWeed, Feed and Seed to Maintain a Health Gut!

Weed: If certain foods aggravate your system, avoid them If you suspect yeast or fungal overgrowth, eliminate

sugars, starches, grains and alcohol from your diet Use antibiotics only when necessary and at the

recommendation of your healthcare providerFeed: Take enzymes with every meal Consume nutritious, nurturing foods

Seed: Consume healthy gut bacteria (pre & probiotics) When using antibiotics always take extra probiotics

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Sluggish Metabolism?Here are some culprits that may slow a healthy metabolism: Alcohol: When you drink alcohol you burn less fat as your body

uses the alcohol for fuel first Refined carbohydrates & sugars: They spike your blood glucose

and they’re quickly absorbed into your system creating a more sluggish system because your body doesn’t have to work hard

Foods inordinately high in fats: While inundated with fat, your muscles can’t adequately use sugars, further slowing metabolism

Foods high in pesticides: Wash your fruit & veggies! And don’t forget to eat organic whenever possible

http://www.vtnews.vt.edu/articles/2015/04/041315-cals-skeletal.htmlhttp://www.fitday.com/fitness-articles/fitness/weight-loss/4-foods-that-slow-your-metabolism-down.html

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Kick Start Your Metabolism!A few simple tricks to get your metabolic rate humming… Kick start your day by eating breakfast – women who skip this

important meal are 4.5X more likely to be obese!!! Eat enough – eating too little slows your metabolism Eat smaller meals throughout the day to keep humming Eat protein with each meal – research shows that protein

containing meals boost calorie burn by 35% i.e. 3 oz lean meat, 2 tablespoons of nuts, 8 oz yogurt

Get more vitamin D! It’s essential for preserving muscle mass 4% of people over 50 get enough vitamin D from their diet

Drink plenty of water – and drink it COLD! Drinking 6 cups of cold water burns an extra 50 calories a day

http://www.prevention.com/weight-loss/diets/boost-metabolism-high-metabolism-diet

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Love Your Protect Your Vitamins A, D, and K2 = Heart & Bone Protective Partners

Vitamin A stimulates osteoclasts which break away old bone Vitamin D stimulates osteoblasts which lay down new bone Vitamin K2 stimulates matrix GLA protein (MGP) which activates

osteocalcin. Osteocalcin directs calcium to bones & teeth, away from soft tissues for long-term heart health & bone strength

This complete process ensures healthy bone remodeling throughout our lives – and we therefore must ensure we consume these critical nutrients with regularity.

Vitamin K2 and the Calcium Paradox by Kate Rheuame-Bleu, ND

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Kill Your Cravings1. Drink water2. Practice mindful eating3. Eat more protein4. Plan your meals5. Avoid extreme hunger6. Fight stress7. Get enough sleep8. Eat proper meals9. Don’t shop hungry10. Distance yourself from the craving11. Ensure you have the right supplement plan

https://authoritynutrition.com/11-ways-to-stop-food-cravings/

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The “Right” Supplement Plan Multivitamin / Multi-mineral Omega-3 (with at least 500mg EPA + DHA) Greens / Superfoods Protein / Smoothie Mix Enzyme + Probiotic

And if you want an extra boost: B-complex Bone builder Brain support formula Hormone support formula Antioxidant support formula

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Q: When do I ask for help?A: When you have to ask that very question or you think you need it!

Where do I go for assistance? Marlene’s Market & Deli! Your healthcare practitioner

Some useful tools for your toolshed: Touch the Top of the World

by Erik Weihenmayer Savor by Thich Nhat Hanh

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CORINNA BELLIZZIHealth Enthusiast & [email protected]

Cell: 831-419-9500

Thank You!May you each attain the health of your dreams.