ALIVE Across America Week #11

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1 WEEK #11 MIXING IT UP, TRAINING DIGESTION Stuff You Need to Know The Digestive System is perhaps the key player in the loss or maintenance of health as we age. If we recognize that the gut is its own ecosystem, supporting trillions of tiny life-forms, some of them protective, others harmful, we realize it must be nurtured, protected, and cared for, just as our planet. As a reminder, the Gut is one of the points of the Six Point Secret and it is inseparably entwined with the immune system, the mind, and the brain. We can consider the Gut the hub of health. Today, as we attempt to field our way through manufactured foodstuffs and corporate-farmed produce, unless we take an added responsibility for keeping the digestive system healthy, we are easily pushed forward toward escalating dis-ease. Here are a few of the vital considerations that give us true power to maintain or improve our health via care of that lengthy twisted living system that handles our incredible ability to put foods in our mouths, draw necessary nutrients and energy into the cells, and eliminate that which would be considered waste. Bacterial Support o The balance between pro-biotics and harmful bacteria should be 85% pro - 15% bad. In most cases of American adults, this requires a repopulating of the gut flora, a seeding of good bacteria Enzymatic Support o Enzymes enable metabolic conversions and are vital to human health. Because they re destroyed in the heating of foods, and absent in processed foods, restoration of vital enzymes is a key component to optimal health Page 1

2 Maintaining System Integrity o The intestinal wall is the source of most nutrient absorption, but both toxic builtup and leaky gut reduce nutrient absorption and increase risks of pathogens entering the bloodstream. And then of course, there s the important key to anabolism and energy... putting the right foods through the digestive system consistently. In this Week #11, we re going to explore some dietary shifts, consider some strategies for giving the digestive system an edge, and further moving toward the condition I referred to at the onset as Perfect Health. You ll awake and stimulate periastalsis, asking the digestive tract to move without any interference. This allows for a clearing, a movement of internal sludge without the presence of proteins, fats, and digestive fluids and acids. The first meal will be fiber-filled, nutrient dense, and highly digestible in the form of a vegetable and fruit blended smoothie Further meals will allow for an ample mix of proteins, natural organic carbohydrates, essential fats, and supplemental nutrient additions aimed at healthful balance You ll drink plenty of clean spring or filtered water to continue the cleansing benefits of this part of the program. Page 2

3 The Routine All of this week s exercise movements and strategies should be familiar to you now. You can review previous webinars or handouts if you need specific direction. In this week, as we improve digestion, through exercise we facilitate the cleansing process, stimulate metabolic activity to optimize positive cellular shift, and continue to improve nutrient delivery and waste elimination. The exercise session is modest to allow for recovery, yet stimulating enough to represent progression and coax positive change. Three Breaths (Diaphragmatic Breath followed by Lung Inhale / Full Exhale) Three Deep-Breath Jump Squats (Inhale as you slowly descend, launch upwards and exhale forcefully) Windmill Twists (lumbar taps) Four Poses (Child s Pose, Upward Dog, 6-inch Pushup (static), Downward Dog) Chrysalis hold each pose 30 seconds, Phoenix 1 minute, Thoroughbred seconds) Next, you integrate the Functional 6 with short aerobic segments and bursts (30 seconds Chrysalis, 40 seconds Phoenix, 45 seconds Thoroughbred) Squat Curl Press Side / Front Lateral Raise o 2 ½ minutes aerobic exercise with an all-out burst Lying Leg Curl Hip Roll o 2 ½ minutes aerobic exercise with an all-out burst Dynamic Pull with rotation and movement through space Dynamic Push with rotation and movement through space o 4 minutes of aerobic exercise with a 40-second sprint Cool down Page 3

4 Nutritional Suggestions Suggested Supplements: Probiotic caps Digestive Enzymes Magnesium CoQ10 Week #11 Meal Plan PRELIM Upon waking (or after exercise) drink 8 ounces of warm water with the juice of ½ organic lemon FIRST MEAL minutes after the wake up drink, grab your blender, chop and tear and smash some fresh organic greens into a pulpy drink (see green drink recipe following), and slowly drink this easy-to-digest nutrient-dense smoothie. It is not necessary to add protein. If, however, you worked out upon waking, you may want to add a small amount of hemp or pea protein. You might also add in chia seeds and a shot of Kombucha. You don t want to add any dairy, egg, meat-based proteins as you re creating a low-energy highly efficient digestive cleanse. SECOND MEAL 3 ½ hours or so after the smoothie, have a meal mixing fresh greens with a lean protein. Before the meal take your probiotic caps, digestive enzyme caps, magnesium, and CoQ10 THIRD MEAL. The next meal should be a low-sugar protein shake (Meal Replacement Powder) or An apple and a tablespoon of organic almond butter or cashew butter or A slice of millet toast (wheat and gluten free) with a light coat of coconut oil and almond or cashew butter. Page 4

5 As another option you may have sliced avocado and organic tomato on millet toast with dripping of organic virgin olive oil and s small handful of organic pistachio nuts. You may have a few slices of fresh organic pineapple immediately before or immediately after this meal if you choose. DINNER (FOURTH MEAL) For dinner, a lean protein with ¼ cup of quinoa and a generous serving of fibrous carbohydrate (preceded by digestive enzymes). FIFTH MEAL Before bed, Golden Milk (magnesium, CoQ10) Additional Nutritional Notes Throughout the day, drink clean water. Do not eat any wheat products, any GMO foods, any grains other than quinoa (or amaranth), or any non-organic foods. Even small amounts may compromise the health benefit of this supportive cleansing strategy. Recipes First Meal Green Drink Chop four (4) celery stalks into pieces Peel the skin off an organic green apple and chop into pieces (toss the core) Peel the skin off an organic pear and chop into pieces (toss the core) Place the apple celery, and pear pieces together on a small plate or in a small bowl to be added to the blender shortly Chop up a full head of organic romaine lettuce and blend into 12 ounces of spring water (or you may use some coconut water) in a blender to form a base. Grab a generous handful of organic spinach leaves and blend in Add a small handful of cilantro (leaves a bit of stem OK) Mix in the apple, pear, and celery Squeeze in the juice of ½ organic lemon (left over from morning lemon and water drink) For additional thickness and flavor add a peeled organic banana Blend until the liquid maintains an even consistency. Put ½ in a glass jar in the fridge and enjoy the rest. Page 5

6 Golden Milk... a sort of tea-like drink with anti-inflammatory qualities The ALIVE program has been proven to reduce inflammatory markers and symptoms of chronic disease. The meeting of modern day science and ancient Eastern wisdom have clearly evidenced that some nutritional compounds that have natural anti-inflammatory properties. When these nutrients are combined, they can have a profound effect upon joint pain, headaches, muscle ache, and other symptoms of inflammatory disease. Based both on research and anecdote, I suspect that regular use of the Tumeric and Ginger Golden Milk I m going to introduce you to can contribute to gradual movements away from inflammation and contribute to the process of restoring Perfect Health. I typically introduce it in Week #11 of my ALIVE program, as with the antiinflammatory benefits or strategic exercise and supportive eating, it brings a next step in the progression toward Perfect health. I mentioned it has Eastern roots. Golden Milk is a staple in the Indian art/science of Ayurvedic Medicine and this variation comes with enhanced benefit. In order to assess how it works for you, drink it daily for 10 consecutive days, at least one cup per day. Here s the recipe. It ll take you 15 minutes for the first batch and 7 or 8 once you have the paste in the fridge. You may also try Golden Milk without the ginger as it removes on step from the simple preparation (although for maximum benefit in restoring immune system compromise, the ginger plays a restorative role). Tumeric and Ginger Golden Milk What Do You Need? Fresh organic Ginger Root Unsweetened Almond Milk and/or Coconut Milk Turmeric powdered spice Finely ground black pepper Coconut Oil (Raw, Organic, in a jar... not liquid) Cinnamon Step #1: Make Tumeric Paste Get a large bottle of turmeric spice Mix 1/4 cup of turmeric, 1 teaspoon organic finely ground black pepper, and ½ cup of spring water or filtered water in small saucepan Page 6

7 Heat water until it almost boils stirring as it heats (don t allow it to come to rapid boil as you ll find yourself investing some time cleaning your stove afterwards) Turn down the heat and continue to stir until a paste forms Let the paste cool and then store it in a glass jar in the fridge Step #2: Preparing the Drink Boil generous slices of ginger root in ½ cup of water. Allow it to boil for 2-3 minutes then put aside to cool. Water should evaporate to about ¼ cup. Remove ginger root slices Add ¾ cup almond milk to ginger water. Add I generous tablespoon of organic coconut oil. Sprinkle cinnamon generously. Mix in ¼ teaspoon of the turmeric paste. Bring to boil. Remove from heat as soon as boil begins. Allow to cool a bit and drink as you would a cup of tea. Optional: Mix in 1 teaspoon of raw organic honey Recommendation: For an appreciable sense of enhanced well-being, consume a cup of Tumeric and Ginger Tea immediately after swallowing 1-2 ounces of Isagenix Ionix Supreme (a science-based adaptogenic formula) For anti-aging benefits swallow two capsules of Isagenix Product B telomere formula before drinking Golden Milk For additional anti-inflammatory benefits, four hours before or after consuming Tumeric and Ginger Golden Milk take 3 capsules of Isagenix Brain Boost & Renewal and Product B Telemere formula Page 7