Focus ~ Food ~ Fitness


IMPLEMENTATION

Implementing Your Pivotal Health Plan
If you have Registered to Participate in the PHP, the following Information will be Useful

We must emphasis that PHP is not a weight loss programme. It is a personal life-transformation program: 

You need to reboot your system: remove the bad stuff out of your body and put in the good stuff, and hopefully your body function again as normal. Indeed you will need to put your body back to factory setting and start a healthy and fulfilled life. Remember, each of us will need to prove to ourselves that the FOCUS, FOOD and FITNESS approach is working for us. 
 
Every participant has his/her own reasons to join the PHP, and their own personal goals to achieve: 
 
You may be suffering with symptoms of lethargy (tiredness), weight gain, dizziness sugar or salt craving, brain fogs, excessive appetite: your mind is fully occupied by food, interrupted sleep at night, poor memory or even lack of balance or ability to solve problems, altered bowel habit, difficulty passing urine, low sex drive, or stomach acids. You might be suffering from high blood pressure, high cholesterol, poor circulation, or even diabetes, heart disease, kidney disease, anxiety and depression, dementia, skin allergy, psoriasis, varicose veins, swollen ankles, arthritis, back pain, neuropathy or just accelerated ageing

All these symptoms speak about one condition: the Metabolic Disease that happened because you put the wrong fuel into your body. Damaging your metabolic machinery at molecular level that put you at risk of a wide range of chronic diseases (see Metabolic Syndrome)

To make the best of this program you need to take personal responsibility, tap into available resources, and to communicate with your colleagues in the group (to share experience and support each other). 

PHP CHECKLIST 
  • Open a journal - where are you now? Where you want to be? How you get there? 
  • Set up your smart goals and fall in love with them - elaborate on why you want them and put out your best photo to motivate you. 
  • Complete the metabolic questionnaire and record your total score in your journal. 
  • Measure up your numbers (weight, height, hip size, BP, blood sugar and cholesterol). 
  • Rid your kitchen of the bad stuff. 
  • Make your shopping healthy & bring in the good stuff. 
  • Find a good water filter and a water bottle. 
  • Purchase your supplements, according to you needs. 
  • Check with your doctor if you are on any medications. 
  • Get your fitness gear ready. 
  • Review your sleep hygiene. 
1. Rid your kitchen of bad food
Any food presented in a can or a box
  • All fake food (factory produced, processed food). 
  • All food and drinks that contain sugar. 
  • Any foods that contain artificial sweeteners. 
  • Any alcoholic drinks. 
  • Any vegetable oils. 
  • Any food that contains gluten, milk or dairy products. 
  • Any food that contain hydrogenated oil, trans fat and additives. 
2. Make your own healthy shopping list
You are changing to Pegan diet: a combination of Paleo & Vegan, with no restriction
  • Extra virgin olive oil 
  • Extra virgin coconut oil 
  • Sea salt 
  • Detoxifying and anti inflammatory herbs including ginger, turmeric, cinnamon, black. pepper, thyme, cumin, sage, oregano, garlic, onion, coriander, paprika and parsley. 
  • Nuts: including walnuts, almond, cashews, pistachios but no peanuts. 
  • Seeds including hemp, Chia, flax, pumpkin and sesame. 
  • Unsweetened almond or coconut milk. 
  • Grass fed butter or ghee. 
  • Organic or free range eggs. 
  • Organic or free range chicken. 
  • Caught fish particularly the small oily such as sardines, herring and salmon. 
  • Organic dark leafy greens. 
  • Low calorie vegetables such as celery & cucumber. 
  • High quality coffee. 
3. Water filter and water bottle

A simple mobile filter like “Brita” can do. You need a stainless steel or glass water bottle to keep hydrated during the day. Aim for 8 glasses of water every day. 

4. Set up a meals frequency

You need to go back to three meals a day (as it was in the 60s). In very exceptional cases two small snacks are allowed. 

5. Purchase your supplements
Basic supplements for everyone
  • High-quality-multi vitamin: Multivitamin one 1 capsule breakfast (pure Bio). 
  •  Omega 3 liquid: 5 ml breakfast & dinner (Pure Bio). 
  • Magnesium glycinate: 120mg breakfast & evening (Pure Bio). 
  • Alpha lipoic acid: 200mg breakfast & dinner (Pure Bio). 
  • Chromium picolinate: 200mg breakfast & dinner (Pure Bio). 
  • Probiotic 50B: one capsule at night (Pure Bio). 
Supplements to suppress cravings
  • Ashwaghanda 500mg breakfast & dinner (organic India from Amazon). 
  • Brahmi 500mg breakfast & dinner (organic India from Amazon). 
Supplements to support adrenal gland
  • Pantothine 450mg breakfast & dinner (Jarrow from Amazon). 
  • Vitamin C Hip Rose 1000mg breakfast & dinner (Swanson). 

Food Content in More Detail

Anti inflammatory diet

Eat fresh, organic vegetables and fruits (avoid sugary ones), preferably those of low glycaemic load and high fibre content. There are two types of fibre: soluble fibre that slow down glucose and fat absorption to prevents insulin spikes and feeds your best friends, the friendly gut bacteria while insoluble fibre facilitates food movement along your gut. Again plant-based food is alkaline: helps to neutralise acids in your systems to prevent body parts corrosion. 

Aim for 9 portions of fruits and vegetables per day. These should include all the rainbow colours that contain phytonutrients. These are strong anti-oxidant and discovered to have greater benefits. They can talk to your genes to prevent disease and promote health and vitality. Eat at least one portion of cruciferous vegetables including broccoli, cabbage, cauliflower, kale and spinach per day. These support your liver and detoxification system, sharpen your vision and have an anti cancer effect. 

You should consume onion, garlic and ginger on regular bases. These enhance energy production, reduce inflammation and help your body fight invading organisms. 

Consume healthy fat such as avocados, nuts, seed and olive oil every day. In particular omega 3 in salmon, Mackerel and sardines. However reduce pro inflammatory omega 6 fat in vegetable oils. So use extra virgin olive oil for salad dressing and coconut oil for high heat cooking. Eat animal or plant based protein with every meal to curb your appetite.  

Enjoy the right food with no restrictions but avoid the wrong one with no regret. 

Pro inflammatory diet and lifestyles

It makes sense now to avoid altogether addictive HFCS in soft drink and soda, high glycaemic refined carbohydrate in, white bread, rice and breakfast cereals. You also need to avoid toxic trans fat in crisps and fast food such as French fries. 

Avoid cooking with vegetable oil as is altered by heat. Again reduce the number of times you eat outside home, to avoid inflammatory & toxic food. 
 
Stop drinking alcohol altogether and refrain from smoking to reduces your body toxins and lower inflammation. 

Relaxation

You should find and remove any cause of stress at home or work. You may benefit from stress management techniques such as yoga and meditation. Keeping your cortisol down reduce inflammation and risk of many conditions including dementia. You need physical activity for 30 minutes, at least 5 days a week. You can vary between cardio, slow and interval training. Also increase non-intended exercise such as household works and gardening. 
 
Sleep

Recent studies have confirmed that sleeping between 7 and 8 hours at night give the best heath benefit. However under 7 and over 8 hours of sleep is associated with adverse effects. 
 
Sleep Hygiene

Practices that allow you to enjoy good night sleep such as: 
  • Avoid caffeine after 2pm onwards and water after 6pm. 
  • Avoid alcohol as for poor quality of sleep. 
  • Enjoy good physical activity during the day. 
  • Expose yourself to light during the day. 
  • Make lunch your biggest meal. 
  • Take your last meal 3 to 4 hours before bedtime. 
  • Make your bedroom dark at night. 
Remember, you need clean filtered water, plenty of fresh air, love and connection and a meaningful life with worthy purpose. As the inflammation level comes down your insulin sensitivity goes up. Glucose gains access to your cells to fuel the metabolic machine to produce abundance of energy and vitality.  

All Participants to Print & Complete the Questionnaire Below

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