|
 STAY
HYDRATED
Drink an average
of 1/2 cup [4 oz.] per hour,
64 oz. per day.
EAT
CLEAN, LEAN PROTEIN
[every 3 to 5 hours]
for mental productivity and to
manage blood sugars.
CHOOSE
ESSENTIAL OILS & "MONO-UNSATURATED FATS"
to manage inflammation, blood fats and moods.
SELECT
LOW-GLYCEMIC CARBOHYDRATES
to manage moods,
blood fats and blood sugars.
CHOOSE
COLORFUL PLANT FOODS
to strengthen immunity and balance hormones,
naturally.
FIBER-RICH
GRAINS & LEGUMES
to balance hormones and clean the gut.
SAVOR
FLAVORS
Slow the pace of eating. Chew
thoroughly to slim down.
SHRINK
STOMACH
MUSCLES
Cut
the size of your meal in half.
GET
YOUR REAR IN GEAR
30-60 cumulative minutes per day.
BREATHE
When
stressed out, breathe deeply. Relax mid-day.
SCHEDULE
JOY!
Generate joy in your own life. Schedule
it in.
Stay connected to
joy...it is inside you.
Copyright © 2007 Helene Berk, M.Ed., R.D.
I am currently 46,
and
this "simple recipe" allows me to maintain
an ideal percentage of body fat
without dieting or overdoing exercise, like I used to. In addition, I balance my hormones, naturally, with high fiber foods and natural
hormone boosters!
I cultivated this checklist to kick
a life-threatening eating disorder I wrestled with throughout my late teens, twenties and early thirties.
I would like to practice each of the 11 habits, perfectly, but have finally
realized the desire for perfection has been the problem all along. Shooting
for perfection with this checklist is much like dieting, obsessively. My
body is at least 75% muscle and no more than 25% fat. For now, that's good enough for me.
I refuse to diet,
or be "perfect" with any program -- including my own. Yet, I am leaner,
healthier and much happier than I was in high school. I love life. And, I wish you the same sense of joy and inner
peace.
SO, KEEP IN MIND:
"All
or Nothing"
is an ineffective approach.
Implement
75% of
the checklist,
and you will
be doing extremely well.
As you explore this checklist, you will notice it over-flows with
ideas for behavioral changes. I provide a spectrum of strategies. Select one
habit at a time. When you have embraced that new habit to the core, move on
to the next one when you are truly ready. Slowly cultivate realistic and "doable" lifestyle habits
at your own unique
pace.
Remember:
any kind of change is stressful.
So, from now
on, stop following someone else's
magical, mystical, marvelous
diet, because that is
stressful, too.
You can now
trust
your body's instincts.
For example, when you crave protein,
eat lean protein. When you crave carbohydrates, select fiber-rich,
nutrient-dense versions. When
you are thirsty, drink water. Your body knows what it needs and the proper dose. When your body tells you
to stop
eating, listen to your Self and STOP EATING.
It is that simple.
As you review the
metabolic makeover
lifestyle checklist,
remember to
focus on only one or two habits to adopt.
When you least
expect it, you will catch your reflection in the mirror and suddenly
realize you are leaner, healthier and feeling energized!
That, my friend, is a
metabolic makeover.
Excess baggage simply melts away
as you embrace these common-sense guidelines.
So, pick a habit -- any habit.
Get
your personally signed copy of my book
which is based on my
metabolic
makeover
mental
checklist.
Be
Lean, Healthy &
Energetic!
medical
health planner for a metabolic makeover
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Be
FREE
of stringent dieting!
Unleash the chains
and
age gracefully!
 Click on my book to purchase a
personally signed copy
or to learn more about the 52 chapters and
therapeutic recipe index.
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