goal setting - naturessunshine.com · totally attainable objectives. ... according to the...

These days, our schedules have gotten so busy that we have forgotten the simple point of eating: to provide pleasure and satisfy hunger. This module will help you get back to these basics by breaking down your eating habits, identifying when and why you may be overeating, and create a solid plan for meeting your goals. After all, if you don’t have a simple, comprehensive plan, your goal may be destined for failure. So we’re going to simplify the way you think about food to help you reach your goals.

Sometimes don’t you wish you could live in great-grandma’s era, without a phone in your pocket, a fast food restaurant on every corner and a traffic jam every afternoon? Back then, even the cookbooks were simpler and, frankly, used more often.

The American Woman’s Cook Book, first published back in 1927, contained sage health advice:

“The purpose of food is to satisfy hunger and to give pleasure. After hunger is satisfied, more food is a hindrance to health.”

Makes you wonder if society has actually progressed.

We’re eating out much more frequently, and we’re spending a lot of money doing it. The Centers for Disease Control reported in 1960 that about one quarter of the money we spent on food was eaten away from home, and by 2011 that number jumped to nearly half. Great-grandma would probably be appalled.

Families are balancing school, work, play, and busy schedules – which translates to more meals on the go.

As Americans eat more and more meals away from home, they’re eating larger portions. The average restaurant meal today is more than four times larger than in the 1950s. Where’s all that food going? Bluntly put, to our waistline, jowls, and buttocks.

Do we really need four times more food than we did in 1950?

In addition to adding extra calories, we continue to spend more and more of our food budget on meals prepared outside the home.

Consequently, one of the primary goals of the IN.FORM system is to teach you how to eat better tasting food, achieve your weight goals, and save time and money in the process – lofty, yet totally attainable objectives.

Don’t even dream about starting until you acknowledge that you have more control than you think. You’re in charge of what goes into your mouth. You can eat more vegetables. You can eat out less. You can plan meals and snacks that are healthy. You decide.

Just change one thing at a time. Even small changes can make a big difference. And that big difference may just be a healthier, smaller you.

IN THE GOOD OLD DAYS

IN THE BAD NEW DAYS

YOU CAN DO IT. YOU REALLY CAN.

GOAL SETTINGIN THE GOOD OLD DAYS Pg. 18

IN THE BAD NEW DAYS Pg. 18 YOU CAN DO IT. YOU REALL CAN Pg. 18 TIPPING THE HUNGER SCALE Pg. 19 SIX SOURCES OF INFLUENCE Pg. 20

KEEP A FOOD JOURNAL Pg. 21

FAIL IS A FOUR LETTERED WORD Pg. 23

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Goal Setting

With IN.FORM, we eat smaller, balanced meals every 2-3 hours. By eating on this schedule, we are less likely to feel uncomfortably full or uncomfortably hungry.

Check the following hunger scale regularly. You should try to eat before you get to a 3 and you should stop eating when you get to a 7.

According to the best-selling book Change Anything, there are six sources of influence at play with every aspect of our lives. If we are prepared to make a change, we can make those six sources work for us!

If you bring the personal motivation, we’ll help you with the other areas so you have the best chance at success.

PERSONAL MOTIVATION • What is your why? What is your motivation?

PERSONAL ABILITY • More than just willpower, we will teach you the skills you’ll need

to be successful over the next 12 weeks.

SOCIAL MOTIVATION AND ABILITY • Because you are part of a community, you will feel the social

motivation to meet your goals. • We’ll also teach you to use your existing social network for good.

We will show you how to teach your accomplices to support and not hinder your progress.

STRUCTURAL MOTIVATION Your IN.FORM community and social network will recognize you when you make progress and meet your goals.

STRUCTURAL ABILITY• We’ll help you improve your food environment and know what to

do when those cravings hit.• We’ll help you know what to eat.

BE YOUR OWN SOCIAL SCIENTIST• As you begin your journey, you’ll need to evaluate and assess

yourself. What works for someone else may not work for you. Your coach is here for you all along the way.

You may have successes and “failures,” but the failures are really just learnings. You can learn something from every negative experience that, in the long run, will help you to succeed.

TIPPING THE HUNGER SCALE SIX SOURCES OF INFLUENCE

Empty. Feeling faint or sick because you are so hungry, as if you haven’t eaten for days.

Starving. Your stomach is growling. You are easily irritated and edgy. Ravenous.

You are hungry. You feel a little low on energy and are slightly uncomfortable.

You feel hungry but signs and symptoms are manageable.

You feel neutral though hunger is on the horizon.

You are comfortable and can eat with control.

You are feeling full. Stop eating or don’t start eating yet.

Feeling too full, a few too many bites.

Uncomfortably full, bloated.

Thanksgiving Day full. Not hungry at all. You never want to look at food again.

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When you are at a 1-3 on the hunger scale, eat with caution as cravings are stronger and overeating is easy to do. Carry snacks with you and plan ahead so you don’t feel this way very often.

It’s time to eat. You are hungry and food sounds great. You have more self-control here than at 1, 2 or 3. You can practice mindful, healthy eating.

If you find yourself poking around in the refrigerator, ask yourself what is it that you REALLY need or want. Are you bored? Tired? Avoiding other tasks? Be honest with yourself. You are full, you don’t need to eat.

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Goal Setting

Numerous studies reveal that when people keep a food diary, they lose nearly twice as much weight. Why? Keeping track increases your awareness of what you are eating. And the more details you include, the better you understand both why and what you are eating.

HERE’S WHAT PEOPLE TEND TO TRACK:

• Food and beverage consumption• Portion size of foods eaten• Ounces of water consumed• Portion size of all beverages consumed• Where the meal or snack took place• Who was present when the meal or snack was consumed• Daily activity or exercise• Time spent on exercise• The number of hours slept • Stress level • Date of the monthly cycle • Meals skipped • Progressive body measurements and weight• Energy levels• Emotions• Barriers and breakthroughs

It may seem like a lot of information, but the more you hold yourself accountable, the better your results will be.

Go ahead… put a checkmark next to the items that you would like to monitor and ignore those you’d rather not track.

KEEP A FOOD JOURNAL (WE PROMISE YOUR MOM WON’T READ IT.)

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Goal Setting

Ask yourself, “What is my goal?” Keep in mind, there are no wrong answers and a lot of right ones. Just make sure your answer… is S.M.A.R.T.:

Specific, Measurable, Accountable, Realistic, and Time Bound.

S.M.A.R.T. goal setting is vital to your success.

If you set realistic goals and you know exactly how much you’d like to achieve by a specific date or time, you are far more likely to succeed.

Sadly, without S.M.A.R.T. goal setting, most people don’t know what they are going for… and if you don’t know what you are going for, how can you expect to achieve it? The truth is, 50% of people who embark on an exercise program will fail within six months.

But if you follow the program, you will succeed… because you are S.M.A.R.T.!

You can’t just hope your way to health. Nothing worthwhile comes easily or haphazardly. Now is the time to plan. And now is the time to execute your plan. If you do, it will be a worthwhile journey. Cross our hearts.

FAIL IS A FOUR-LETTER WORD

YOU EITHER HAVE A PLAN OF ACTION, OR A PLAN OF INACTION. WHICH SOUNDS MORE PROMISING?

MY S.M.A.R.T. GOAL FOR THIS WEEK IS:

HOMEWORK:

EXERCISE TIP:

JOURNALING:

Plan your workouts ahead of time. Set out your tennis shoes and workout gear so you are ready to go

Thoughts for the week:

READ MODULE 2

CREATE A SOLID PLAN TO MEET YOUR GOALS

KEEP YOUR FOOD JOURNAL

CHECK YOUR HUNGER SCALE BEFORE EACH MEAL

EAT SMALLER, BALANCED MEALS EVERY 2-3 HOURS

IDENTIFY YOUR PERSONAL SIX SOURCES OF INFLUENCE

IF YOU HAVEN’T STARTED YOUR IN.FORM METABOLIC AGE SUPPORT SYSTEM,

START NOW

NICE WORK THIS WEEK!(NOW, LET’S SET SOME GOALS.)

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Goal Setting

IT’S A WONDERFULLY TOXIC WORLD Pg. 26

FOOD FOR THOUGHT Pg. 27 EATING GREENER IS GREATER Pg. 28 OUT WITH THE BAD Pg. 29

In the past 75 years, many chemicals that are harmful to our bodies have circulated through every part of our lives. In this module, we’re going to show you how to get rid of these toxins and promote good habits that keep them from entering your system in the first place. This is important, because those toxins not only can make us sick, but also may play a part in weight management. Chemicals are everywhere, but there are always ways to limit your exposure to them.

LOSE WEIGHT BY LOSING TOXICITY

Since the mid-20th century, the planet has manufactured chemicals at an astounding rate. Tens of thousands of toxins have been created and released into the environment without much thought about the consequences. Unfortunately, thinking of your body as an impenetrable fortress that can defend itself is far too naive.

The Centers for Disease Control published a report in 2015 that makes it clear – every human on the planet carries a chemical burden in their system.

Chemicals can be found in dust, vapor, gas, fumes, mists, liquids, and solids. There are chemicals in the water we drink and many of the foods we eat. We bathe in chemicals and rub them on our skin. They are all around us and we usually haven’t been warned what they are.

The longer we expose ourselves to toxic elements the sicker we will get. The Environmental Protection Agency estimates that chronic exposure to air pollutants can result in illnesses that range from cancer to tuberculosis. Whether it gets that serious or not, you can bet these toxins are wreaking havoc on the biomes in our gut.

But there is a silver lining! We humans are not made of stone or steel. Our bodies are membranes and we are living organisms. That means our cells can regenerate and we can heal… if we give ourselves the chance.

Another smart reason to get serious about IN.FORM.

IT’S A WONDERFULLY TOXIC WORLD

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Lose Weight By Losing Toxicity

A 2012 study published in the National Toxicology Program suggests that chemical exposure may alter fat cells.

By eating more greens, you are supporting your body’s efforts to rid itself of stored toxins and you are supplying vital nutrients that fuel healthy bacteria.

Nature’s Sunshine products also can be valuable tools to help your body maintain balance in your gut. Prebiotics, Probiotics, and herbs all help to create bacterial harmony – and with that, your body can continue to operate in a healthy way.

EATING GREENER IS GREATER

Look at this statistic: Nearly one half of Americans’ food comes from outside the home. That says something important about who we are. Calories found in fast foods are often under-reported and these foods are sorely lacking in the nutrient department. Conversely, they are usually generous in the areas that do the body harm. Typically, fast foods are stuffed with dangerous trans fats, processed sugar, and chemical additives.

But even those who are eating from their own kitchens are vulnerable. Salt, sugar, white flour, unhealthy fats, preservatives, and chemicals are all added to our food. Pesticides, herbicides, fertilizers, and GMOs are also common tools in modern farming. Any food that is not in its original state (for example, lunch meats) is processed, which means it is likely made with chemicals as well.

FOOD FOR THOUGHT

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HOMEWORK:

EXERCISE TIP:

JOURNALING:

When watching TV, sit up instead of lying on the sofa or stretch.Better yet, spend a few minutes pedaling on a stationary bicycle


READ MODULE 3

MINIMIZE YOUR EXPOSURE TO TOXINS

START A CLEANSE WITH CLEANSTART


CleanStart is our most comprehensive cleanse kit. It supports elimination and provides a sense of improved energy and wellbeing. It also provides 10 grams of fiber per day. CleanStart supports colon health, soothes bowel tissue, helps counteract toxins, helps prevent odor, encourages the elimination of pollutants, and more. (Drink mix + capsules.) Available in regular and mild formulas.

Detox Basics is a daily detoxifying program that supports toxin elimination and helps maintain the delicate balance of the gut microbiome. It features cleansing detoxifiers like milk thistle, N-acetyl cysteine and dandelion along with berberine (combats endotoxins) and Bacillus coagulans (shelf-stable probiotics) to support the healthy microflora in the gut. This program helps neutralize, prepare, and convert toxins for transport and elimination from the body on a daily basis.

IN.FORM Metabolic Age Support Probiotic is a blend of 11 beneficial strains of bacteria to help maintain and replenish friendly bacteria in the gut. A balanced microbiome can contribute to healthy metabolic function. IN.FORM Probiotic provides 18 billion colony-forming units (CFU) which helps support repopulation and optimization of beneficial bacteria in the gut. This is a key component of your IN.FORM Product System pack.

CLEANSTART

DETOX BASICS

IN WITH THE GOOD

Remember, it’s a good idea to cleanse several times during a weight loss program due to the release of toxins from the shrinking fat cells. Losing weight at a normal rate will give the body time to adapt to the added burden of toxins, and cleansing will usher them into your elimination channels. Added bonus: Proper cleansing improves elimination of waste and absorption of nutrients.

In addition to your metabolic age support system, try one of these great cleanses to enhance your results.

OUT WITH THE BAD…

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BMI RANGE WEIGHT CLASSIFICATION

less than 18.5 Underweight18.5 to 24.99 Healthy25 to 29.99 Overweightover 30 Obese30-34.99 Severly obesegreater than 35 Morbidly obese

Did you know the body needs amino acids (protein) within 20 minutes to 1 hour of waking?

Especially when dieting, adults require at least 30 grams of protein at each meal. Yes, each. Eating 65% of our daily protein for dinner does not fully stimulate muscle growth or improve satiety.

Protein actually has the greatest impact at breakfast, due to overnight fasting. Sadly, most adults consume less than 10 grams of protein in the morning.

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PROTEIN. IT’S WHAT’S FOR BREAKAST, LUNCH, AND DINNER.

BMI (BASICALLY MISLEADING INFORMATION)Historically, the Body Mass Index (BMI) has been used to categorize weight.

THE WORLD HEALTH ORGANIZATION BMI CLASSIFICATION SYSTEM FOR ADULTS IS:

Scientists, however, say that there are problems with the BMI in that it lumps all body mass together rather than singling out the more dangerous abdominal fat. By not distinguishing between bone mass, beneficial fat and muscles, muscular individuals will show an elevated BMI because of increased muscle mass.

The IN.FORM Meal Plan isn’t just about eating more vegetables. For a healthy musculoskeletal system, you will also need to make sure that you are eating the right amount of lean protein. In fact, losing muscle and bone mass is a major concern for all of us as we age. It’s important that you understand how protein works and what sources of protein are best for your body.

This is why IN.FORM focuses on healthy body composition rather than BMI or pounds lost.

THE IMPORTANCE OF PROTEINBMI (BASICALLY MISLEADING INFORMATION) Pg. 32

PROTEIN. IT’S WHAT’S FOR BREAKFAST, LUNCH, AND DINNER Pg. 32 THE MANY PROS OF PROTEIN Pg. 33 BUT WHAT ABOUT THE CALORIES? Pg. 34

MUSCLE TISSUE - USE IT OR LOSE IT Pg. 35

GET YOUR FIGURE BACK (BY LOWERING BAD BACTERIA) Pg. 36 IN.FORM METABOLIC AGE SUPPORT SHAKES Pg. 37

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The Importance of Protein

THE MANY PROS OF PROTEIN BUT WHAT ABOUT THE CALORIES?

In a study of women aged 50-79 years, there was a significant reduction of risk of stroke in women who consumed 20% more protein in their daily diets, as well as lowered blood pressure.

In addition to providing “satiety” (feeling full) and aiding in “thermogenesis” (increased burning of calories), protein-rich diets have shown to improve the prevention of:

• Type 2 diabetes • Osteoporosis • Muscle loss • Heart disease

Protein is the major functional and structural component of all the cells in the body. After 30, adults need increased protein to support structural tissue as well as for tissue repair when in recovery from illness or surgery.

And because the amino acid l-glutamine is also the major fuel source for intestinal cells, it is crucial for individuals with gut disorders to get adequate protein in their diet.

But the importance of protein doesn’t stop there…

I know what you’re thinking. “But what about the calorie content?”

And there is a good reason to ask that question. One cup of cottage cheese has 163 calories and 28 grams of protein. But if we attempt to get the same amount of protein (28 grams) from eating almonds, we would consume almost 800 calories. Yikes!

While you don’t have to start counting calories, it’s important that you find low-calorie sources of protein. Some examples include:

• IN.FORM Metabolic Age Support Shakes • Fish: Shrimp, Tuna, Tilapia • Poultry: Turkey Breast, Chicken Breast • Cottage Cheese • Vegetarian: Tofu, Tempeh • Eggs

Keep in mind, not all calories are the same! Protein uses more energy (calories) during the digestion process, so they are not as damaging to your body as those from sugar or carbohydrates.

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MUSCLE TISSUE – USE IT OR LOSE IT

DID YOU KNOW? The musculoskeletal system makes up about 42% of all body weight; that is, until you begin to lose mass as you age.

It is a process called Sarcopenia and it starts to set in around age 45.

By age 60, you will have lost upwards of 15% of bone mass and another 15% of muscle mass.That means, if you weighed 150 pounds at age 30 and you still weigh 150 pounds at age 60, you’ve actually replaced almost 20 pounds of bone and muscle with fat. Yikes!

THE FORMULA FOR SARCOPENIA IS:

Low Protein + Low Exercise

That’s why it is important to work on increasing your lean muscle mass throughout your lifetime. With a high-protein diet and just 60 minutes of moderate physical activity daily, you can support your weight maintenance goals and increase your energy levels. You can also reduce the risk of chronic disease. If you don’t exercise, expect to lose about 1% of your muscle mass each year.

GET YOUR FIGURE BACK (BY LOWERING BAD BACTERIA)

Studies show that an obese person’s microbiome tends to favor bad bacteria, while a leaner person’s microbiome favors good bacteria.

We also know that a high-fat, high-sugar diet can lead to greater proportions of bad bacteria in the gut. On the other hand, a low-fat, high-fiber diet can decrease bad bacteria populations. Several studies have also demonstrated an association between lower levels of good bacteria and obesity.

So how do we raise good bacteria and lower bad bacteria? We eat more protein!

Diets high in protein and plant-based diets are associated with an abundance of good bacteria. Additionally, where the diet is primarily plant-based (vs. animal based) a greater diversity of helpful bacteria is found. These diets have been shown to increase healthy bacteria, increase insulin sensitivity and lipid profiles, and improve the gut barrier.

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HOMEWORK:

EXERCISE TIP:

JOURNALING:

When walking, pick up the pace from leisurely to brisk


READ MODULE 4

CONSUME 5 SERVINGS OF PROTEIN EACH DAY (3 MEALS, 2 SNACKS)

STEP-UP YOUR DAILY PHYSICAL ACTIVITY LEVEL


IN.FORM METABOLIC AGE SUPPORT SHAKES

IN.FORM Metabolic Age Support shakes are a cornerstone of the clinically-studied IN.FORM program is to support and maintain healthy body composition and metabolic age. Each shake delivers 20 grams of protein and 2 grams of heart-healthy phytosterols.

• Helps to promote muscle recovery after physical exercise and enhanced the buildup of lean muscle mass.

• Promotes healthy body composition when combined with exercise and a healthy diet.

• Makes an ideal high-protein, low-carb snack or meal replacement.• Provides 20% or more daily value of 17 vitamins and minerals.• Delicious vanilla flavor!

IN.FORM PEA

Protein is free from common allergens; dairy free, lactose-free, gluten-free, soy-free and is Vegan Certified.

WHAT’S THE DIFFERENCE?

IN.FORM SOY

Utilizes non-GMO soy and is rich in soy isoflavones.

IN.FORM WHEY

Protein contains ultra-filtered, lactose-free, undenatured whey protein isolate.

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In addition to the effects of weight loss and a balanced microbiome, our cardiovascular system stand the most to gain from our efforts. It’s a good thing too… because heart health has more impact on our wellness than any other organ in our bodies. Let’s learn more about how we can take care of this extremely vital system.

REPAIR YOUR HEART HEALTH

THE HEART OF THE MATTER

THE HISTORY OF OUR HEARTS

Let’s get down to the basics.

We know that the gut plays a central role in how the body functions. The liver, kidneys, spleen, brain, lymphatic system, tissues, and heart – ALL depend on the vital balance of bacteria within the gut microbiome. But let’s focus for a moment on one of those dynamics: the relationship between our gut and heart health.

More and more science is proving that foods rich in fiber, fermented vegetables, and prebiotic foods may reduce blood pressure, heart rate, and cholesterol. They also can induce weight loss and decrease toxin-producing bacteria. And don’t forget about the clinically proven impact the IN.FORM system and meal plan have on our health. On the other hand, a diet high in animal fats and protein has been shown to limit the diversity of gut bacteria, which can wreak havoc on your cardiovascular system.

So we need to make this crystal clear: what you put in your body affects the gut. The nutrients from plant-based diets, combined with pre- and probiotics, can help make your gut’s ecosystem whole. When we eat foods that deprive our body of the vital elements it needs to operate, we are affected.So it is vital that we keep gut health close to our hearts.

Our food and diets have changed dramatically over the last century.

In the early 1900s, food went directly from farm to table. It was not tampered with. By the 1950’s however, food shortages had created the need for longer shelf-lives. So, food processing and pesticides went into use on industrial farms around the world. As a result, the connection between fresh farm food and the family table was broken.

To make foods more shelf-stable, manufacturers needed to remove the plant nutrients that caused them to spoil, like omega-3 fatty acids, enzymes, vitamins and minerals. Nutritious foods were replaced with empty, cheap ingredients.

To make matters worse, baby boomers were taught not to leave anything on their plates. This makes sense, since their parents were raised in food-scarce conditions. However, food portions have grown since then. We are continuing to finish everything we’ve been served, while ignoring what our bodies actually need.

Needless to say, overeating the wrong kinds of food can be disastrous for heart health. By eating plant-based, organic, and whole foods in more appropriate portions, we can experience dramatic improvements in our metabolic age and in support of our cardiovascular system.

THE HEART OF THE MATTER Pg. 40

THE HISTORY OF OUR HEARTS Pg. 40 THE SKINNY ON CHOLESTEROL Pg. 41 AFRAID OF FAT? FACE THE FACTS Pg. 42

TRANS FAT: UNMASKING THE REAL CULPRIT Pg. 43

A FEW ANTI-INFLAMMATORY REMARKS Pg. 43 CARDIO KIT Pg. 44

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Repair Your Heart Health

THE SKINNY ON CHOLESTEROL AFRAID OF FAT? FACE THE FACTS

Not so long ago, we only worried about our total cholesterol count. Then, we learned there are two kinds of cholesterol. There is HDL (good) and LDL (bad). Now, we know that oxidized LDL cholesterol is even more dangerous than LDL alone.

Oxidation, in simple terms, is the corrosive effect oxygen has on atoms and molecules. It works by removing their electrons, which can be extremely destructive. An old car that rusts when it is left in the rain is a great example.

Our bodies go through oxidation when they break food down into energy, also known as metabolism. While it is an essential function of life, it also creates dangerous byproducts called free radicals. Free radicals are electronically unstable molecules which can snatch electrons from other molecules in order to become more stable. This electron-grabbing process is called – you guessed it – oxidation.

Recently, science has discovered that bergamot fruit has some amazing cardiovascular health implications, particularly when it comes to moderating cholesterol and preventing cholesterol oxidation. Bergamot is a key ingredient in CardioxLDL which is found in theIN.FORM Cardio Kit.

We all like fatty foods - they taste good. But, for the longest time, we’ve been taught to avoid them. Most likely, that’s because the word “fat” makes us think of our own visceral fat. Or maybe it’s because most of us consume the wrong kind of fats.

But it’s important that we don’t judge all fat too quickly. The truth is, there are “healthy” fats that are vital to our cardiovascular health, called essential fatty acids. These include omega-3, omega-6, and omega-9. Our bodies don’t make these fats on their own, so we have to supply them through our diet.

While we tend to get plenty of omega-6, since they are in a wide range of foods, the challenge is getting enough omega-3 and omega- 9. These can be found in fatty fish (such as salmon), flax seed, and walnuts.

These healthy fats are essential because they are critical for the body to function properly. They are needed for growth and development, metabolism function, skin health, brain function, cell membrane integrity and more.

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CARDIO KIT

The IN.FORM™ Metabolic Age Support Cardio Kit is a convenient, daily use solution for essential cardiovascular support.

The ingredients contained in the Cardio Kit – featuring a patent-pending, breakthrough phytonutrient blend plus omega-3 fatty acids, vitamins and minerals – were selected for their ability to promote healthy cardiometabolic function.

TRANS FATS: UNMASKING THE REAL CULPRIT

A FEW ANTI-INFLAMMATORY REMARKS

Trans fats are the opposite of fatty acids. These dangerous “bad” fats can attract free radicals and oxidize the LDL particles in your bloodstream. Oxidized LDL cholesterol then begins the formation of arterial plaque, resulting in the narrowing of blood flow and a decrease of oxygen to the heart, potentially affecting its function.

While most of us tend to look at the overall fat content on labels, trans fats are where we really need to put our focus. Sadly, many food manufacturers can say their products have zero trans fats even if they do include it in processing. So, make sure you look for the words “partially hydrogenated” or “hydrogenated” when you read the ingredients section. If these terms are present, the product contains trans fats.

Eating healthy foods along with living a healthy lifestyle can help you get closer to reaching your wellness goals. We also recommend the following tips:

• Eat plenty of fruits and vegetables• Minimize saturated and trans fats• Eat a good source of omega-3 fatty acids such as • fish, walnuts, and Super Omega-3 EPA• Eat lean protein sources such as chicken and beef from • grass-fed cattle or IN.FORM Pea, Soy or Whey protein shakes• Avoid refined and processed foods• Use spices like ginger, curry, cinnamon or turmeric • for an added anti-inflammatory effect

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HOMEWORK:

EXERCISE TIP:

JOURNALING:

Play your favorite music while exercising; enjoy something that motivates you


READ MODULE 5

INCLUDE OMEGA-3S IN YOUR DIET (FATTY FISH, FLAX SEED, WALNUTS)

LOOK FOR TRANS FATS ON LABELS AND AVOID THEM

USE ANTI-INFLAMMATORY SPICES IN A HOME-COOKED MEAL


CARDIOXLDL™

CardioxLDL is a clinically studied, patent-pending formula, featuring bergamot fruit and a proprietary antioxidant blend. This product helps modulate the oxidation of LDL cholesterol, and its antioxidants help to quench dangerous free radicals. These include turmeric, green tea, grape seed and mangosteen, each known for its antioxidant value. But the sum total of everything together in this formula makes it greater than its parts in terms of effectiveness. Additionally, clinical studies on CardioxLDL demonstrate its effectiveness at supporting healthy blood lipid numbers already in the normal range in several categories.

SUPER OMEGA-3 EPA

Omega-3 fatty acids are one of four basic fats that the body derives from foods, but most of us don’t get enough. The body uses omega-3 fatty acids as one of the primary components of cell membranes and they are especially good for your heart. Super Omega-3 EPA supplies your body with 1,000 mg of this healthful fat per softgel.

SUPER SUPPLEMENTAL VITAMIN AND MINERAL

Augments any diet. Balanced nutrients are often in short supply during periods of physical stress or in a diet consisting mostly of processed foods. Super Supplemental can help fill the void.

THE CARDIO KIT INCLUDES:

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goal setting - naturessunshine.com · totally attainable objectives. ... according to the...

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