Archive #3: May 23rd, 2009 May 24, 2009

Meeting #3 was a collaboration, with Annette giving a review of The Fat Flush Plan, Jordan speaking about addictive eating and the benefits of sunshine, and James C. leading us in basic yoga. The meeting was followed by a barbecue and a bit of ball catching.

Topics:

The Fat Flush Plan review
Addictive eating
Benefits of sunshine
Basic Yoga with James C.

The Fat Flush Plan review by Annette:

"The Fat Flush Plan has a rather basic and clear-cut mission: to increase metabolism, flush out bloat, and speed up fat loss... Each aspect of each phase of the plan is targeted like a guided missile to accomplish this goal: helpful essential fats [e.g., flaxseed oil, gamma-limolenic acid (GLA), and conjugated linoleic acid (CLA)], amounts of protein (8 ounces or more per day plus two eggs), antioxidant-rich vegetables, moderate amounts of fruits, calorie-burning herbs and spices (e.g., apple cider vinegar, mustard, cayenne, ginger and cinnamon), cleansing diuretic beverages, exercise, journaling, and even sleep." - from The Fat Flush Plan by Ann Louise Gittleman, M.s., C.N.S.

GLA sources: evening primrose oil, borage oil, hemp seed oil, spirulina
CLA sources: meat and dairy products, especially from grass-fed or "free range" animals, eggs, safflower and sunflower oil
Vegetarian protein sources: sunflower and hemp seeds, almonds and other nuts, leafy greens such as kale, chard, spinach, collards, endive, etc.

Strategies for healthy living:

Drink a Long Life Cocktail (taken morning and night): 1 tsp powdered psyllium husks or 1 Tbsp ground flax seeds in 4 oz unsweetened cranberry juice diluted with 4 oz water
Eat lecithin-rich foods: egg yolks, liver, soy, peanuts, corn, spinach, whole grains
Add lemon juice to your drinking water
Take apple cider vinegar: 1 Tbsp per day (can dilute or chase with water)
Eat protein at each meal, and low-glycemic fruit between meals
Food combining: Don't eat meat with grains or beans; don't eat fruits with vegetables (except celery and leafy greens)
Get enough sleep and exercise daily
Journaling (15 minutes daily): discover what motivates your food desires and what triggers your cravings; reduce anxiety and stress to bolster your immune system; focus on your goals

Addictive Eating:

Physical Causes:

Dopamine is a major pleasure chemical in the brain that is triggered by three things: sex, new experiences, and high-calorie foods.
"Empty" calories are foods that are void of nutrition, and because of this, you get a "bottomless pit" feeling as you eat them.

Emotional Causes:

Anxiety and Depression are feelings you could be avoiding by constantly eating highly stimulating foods.
Social norms affect your food choices through peer pressure, as well as through constant exposure to advertising.

Suggestions:

Make junk food inconvenient by not keeping it in the house.
Find rewards and hobbies other than food.
Learn to prepare fresh foods and discover new, inspiring recipes.
Meditate and use relaxation techniques, so you won't use heavy foods to bring yourself down after a stressful or busy day.
Don't eat when you're not hungry.
Create a life that's exciting and meaningful, so you won't want to eat from boredom. Face your fears.
Create support and deeper friendships; accept comfort from the people you love, so you won't look for it in food.

Sunshine & UV Index Cards:

"The human body is nourished directly by the stimulation of sunlight, or nourished indirectly by eating foods, drinking fluids or breathing air that has been vitalized by the sun's light energy... The human body is truly a living photocell that is energized by the sun's light, the nutrient of humankind." - from Light: Medicine of the Future by Jacob Liberman, O.D., Ph.D.

Benefits of Sunshine:

Decreased blood sugar
Decreased blood pressure and resting heart rate
Decreased respiratory rate
Increased energy, strength and endurance
Mood elevation and increased tolerance to stress

To Avoid Sunburn and Skin Damage:

Sunbathe when UV Index is 0-2, usually within 1-2 hours of sunrise or sunset, or when air temperature is 64 degrees or less (purchase UV index cards online at LessEMF.com)
Eat a more nutritious diet, reducing your intake of processed and highly heated fats
Avoid the sun when temporarily taking antihistamines, tranquilizers, diuretics and antibiotics

Basic Yoga with James C.:

Yoga link #1: yogatic.com

Yoga link #2: abc-of-yoga.com

Healthy Living Sac FtMThe holistic health project of the Sacramento FtM community