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The best drink for your body? Water.
Fresh coconut water is very similar in electrolyte composition as our bodies. Check out a cool
electrolyte test at www.renegadehealth.com . Type in electrolyte test in the “search” box (it is
episode number 405).
Try to lessen or eliminate the amount of cow milk and other dairy products you use. They are full of
cholesterol, saturated fats and other harmful contaminants. Milk has been linked to osteoporosis,
weight gain and heart disease.
Where do you get your Calcium from?
Here is a small compilation of calcium sources based on the USDA Nutrient Data Base:
NUTS and SEEDS
Sesame seeds
Ground flax seeds
Sunflower seeds
Pumpkin seeds
Pecans
Almonds
Walnuts
BEANS and GRAINS
Tofu
Tempeh
Edamame (soy beans)
All beans
Quinoa
DRIED FRUITS
Black Mission Figs
Prunes
Raisins
GREENS
Turnips
Kale
Parsley and basil
Collards
Mustard
Arugula
Dandelion
Seaweeds (sea vegetables)
Other resources:
www.soystache.com The China Study by Dr. T. Colin Campbell
www.vegkitchen.com/tips/calcium www.foodincmovie.com
www.notmilk.com The Kind Diet by Alicia Silverstone
Fresh coconut water is very similar in electrolyte composition as our bodies. Check out a cool
electrolyte test at www.renegadehealth.com . Type in electrolyte test in the “search” box (it is
episode number 405).
Try to lessen or eliminate the amount of cow milk and other dairy products you use. They are full of
cholesterol, saturated fats and other harmful contaminants. Milk has been linked to osteoporosis,
weight gain and heart disease.
Where do you get your Calcium from?
Here is a small compilation of calcium sources based on the USDA Nutrient Data Base:
NUTS and SEEDS
Sesame seeds
Ground flax seeds
Sunflower seeds
Pumpkin seeds
Pecans
Almonds
Walnuts
BEANS and GRAINS
Tofu
Tempeh
Edamame (soy beans)
All beans
Quinoa
DRIED FRUITS
Black Mission Figs
Prunes
Raisins
GREENS
Turnips
Kale
Parsley and basil
Collards
Mustard
Arugula
Dandelion
Seaweeds (sea vegetables)
Other resources:
www.soystache.com The China Study by Dr. T. Colin Campbell
www.vegkitchen.com/tips/calcium www.foodincmovie.com
www.notmilk.com The Kind Diet by Alicia Silverstone
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Healthy Habits
Information gathered by Stephanie Passalaqua
Information gathered by Stephanie Passalaqua
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What is a calorie and why do they matter?
A calorie is a unit of energy. The average women should eat between
1,200 and 1,500 calories per day. The average man should eat
between 2,000 and 2,500 calories per day.
If you eat beyond your needed daily caloric intake, your body stores
the calories as fat. Fat = stored energy/excess calories. You must
burn 3,500 calories in order to lose just 1 pound of fat!
Fat is stored and will only be used as energy if there is a deficit of
glucose/sugar. To burn fat and lose weight you must first burn off
the supply of glucose/sugar that is stored in the blood and muscles of
your body. After the glucose is burned your body will start to burn fat.
Higher intensity workouts will help to burn fat quicker than low
intensity workouts. Get your heart pumping! During a workout your
blood and muscle glucose will start to lower. Your body will start
looking for energy to use, i.e. stored energy/fat.
CALORIES BURNED has to be MORE THAN CALORIES EATEN to
LOSE WEIGHT
What should I do first?
1. Clean out your cupboards. It is very important to get rid of all
the inflammatory and tempting foods from your home. Donate
unopened items to a food shelter if it is too painful to throw away. It’s
time to eat clean!
High fructose corn syrup/sugar and sugar substitutes
All items with white flour: bread, crackers, pasta, flour for baking,
cookies…
Enriched food - This means your food has been processed and striped
of its goodness.
Processed/deli meats – they are high in fat, cholesterol, chemicals,
binders and salt
Canned fruits and vegetables – hidden sugars and chemicals.
Hydrogenated or partially hydrogenated oils
Ice cream and other high fat dairy like cheese.
2. Go grocery shopping. Buy fruits, vegetables, lean proteins and
whole grains. If you must have bread try an organic or sprouted grain
bread. For pasta try a whole grain brand. Whole grain does not
necessarily mean whole wheat.
a. Read your Labels. The food you eat should have minimal
ingredients and whole food ingredients. If sugar is in the first five
ingredients put it down. If you cannot pronounce or do not know
what an ingredient is, put it down. If you cannot take a handful of an
ingredient and eat it without becoming ill or die, put it down!
b. Whole grains: barley, brown rice, quinoa, amaranth and
oatmeal.
3. Cut your portions. You will be hungry and you may get grumpy
but this will go away in a few days when your body adjusts to your
new calorie deficit.
a. Each meal should contain 3-4 oz lean protein, big portion of
vegetable and ½ cup of whole grain or piece of fruit. Use herbs,
spices and extra virgin olive oil for flavor. (Lean protein,
carbohydrate/fiber and fat).
Instead of that…try this
White and brown sugar … maple syrup, sucanant, honey and dates
Boxed cereals…..steel cut oatmeal or homemade granola
Fatty meats…..fish, high quality meat, tofu, tempeh
Pasta….kelp noodles, zucchini noodles, whole grain
Bread…sprouted grain or organic
Dairy…almond, hemp, soy, and coconut milks
*leafy greens, sesame seeds, almonds and broccoli are just some of
the foods that have high levels of calcium.
A calorie is a unit of energy. The average women should eat between
1,200 and 1,500 calories per day. The average man should eat
between 2,000 and 2,500 calories per day.
If you eat beyond your needed daily caloric intake, your body stores
the calories as fat. Fat = stored energy/excess calories. You must
burn 3,500 calories in order to lose just 1 pound of fat!
Fat is stored and will only be used as energy if there is a deficit of
glucose/sugar. To burn fat and lose weight you must first burn off
the supply of glucose/sugar that is stored in the blood and muscles of
your body. After the glucose is burned your body will start to burn fat.
Higher intensity workouts will help to burn fat quicker than low
intensity workouts. Get your heart pumping! During a workout your
blood and muscle glucose will start to lower. Your body will start
looking for energy to use, i.e. stored energy/fat.
CALORIES BURNED has to be MORE THAN CALORIES EATEN to
LOSE WEIGHT
What should I do first?
1. Clean out your cupboards. It is very important to get rid of all
the inflammatory and tempting foods from your home. Donate
unopened items to a food shelter if it is too painful to throw away. It’s
time to eat clean!
High fructose corn syrup/sugar and sugar substitutes
All items with white flour: bread, crackers, pasta, flour for baking,
cookies…
Enriched food - This means your food has been processed and striped
of its goodness.
Processed/deli meats – they are high in fat, cholesterol, chemicals,
binders and salt
Canned fruits and vegetables – hidden sugars and chemicals.
Hydrogenated or partially hydrogenated oils
Ice cream and other high fat dairy like cheese.
2. Go grocery shopping. Buy fruits, vegetables, lean proteins and
whole grains. If you must have bread try an organic or sprouted grain
bread. For pasta try a whole grain brand. Whole grain does not
necessarily mean whole wheat.
a. Read your Labels. The food you eat should have minimal
ingredients and whole food ingredients. If sugar is in the first five
ingredients put it down. If you cannot pronounce or do not know
what an ingredient is, put it down. If you cannot take a handful of an
ingredient and eat it without becoming ill or die, put it down!
b. Whole grains: barley, brown rice, quinoa, amaranth and
oatmeal.
3. Cut your portions. You will be hungry and you may get grumpy
but this will go away in a few days when your body adjusts to your
new calorie deficit.
a. Each meal should contain 3-4 oz lean protein, big portion of
vegetable and ½ cup of whole grain or piece of fruit. Use herbs,
spices and extra virgin olive oil for flavor. (Lean protein,
carbohydrate/fiber and fat).
Instead of that…try this
White and brown sugar … maple syrup, sucanant, honey and dates
Boxed cereals…..steel cut oatmeal or homemade granola
Fatty meats…..fish, high quality meat, tofu, tempeh
Pasta….kelp noodles, zucchini noodles, whole grain
Bread…sprouted grain or organic
Dairy…almond, hemp, soy, and coconut milks
*leafy greens, sesame seeds, almonds and broccoli are just some of
the foods that have high levels of calcium.
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