Workbook And Journal - The Heartburn Solution...

Discover The Heartburn Solution By Tracking Your

Daily Activities and Progress

Workbook And Journal

By Tom and Isabelle Lanewww.TheHeartburnSolution.com

http://www.TheHeartburnSolution.com

http://www.TheHeartburnSolution.com

Copyright © 2012 by Tom and Isabelle Lane

First Edition 2010Revised Edition 2012

All rights reserved. Unauthorized duplication of this material in any form is strictly prohibited. Violators will be prosecuted to the fullest extent of the law. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior written permission from the author/publisher.

DisclaimerThe author, publisher, and distributor of this product assume no responsibility for the use or misuse of this product, or for any injury, damage and/or financial loss sustained to persons or property as a result of using this report.

While every effort has been made to ensure reliability of the information within, the liability, negligence or otherwise, or from any use, misuse or abuse of the operation of any methods, strategies, instructions or ideas contained in the material herein is the sole responsibility of the reader. The reader is encouraged to seek competent, professional medical advice before using any tips and strategies shared in this publication.

No medical benefits are either claimed or implied. There can be both relative and absolute contraindications to the use of our products. Nothing in this offer is a substitute for proper health care. Whereas many health care professionals use our programs as a take home care modality for support purposes, this is not to be confused with health care per ser. If you have a serious physical or mental condition, see your health care provider before ordering any of our programs. We are in the business of helping people help themselves.

The Heartburn Solution Program is designed to end your suffering from the discomfort from heartburn, acid reflux and other digestive problems that you may have. You’ll be

amazed to discover that through healthy habits, heartburn-friendly diet, exercise and other holistic

means, your body is able to heal naturally without the use of conventional drugs.

From my personal experience and interaction with customers over the years, for the hundreds and thousands of men and women who have embraced The Heartburn Solution Program have reconnected with their vitality, stress-free and healthy side, and are amazed by the freedom that they enjoy.

However, The Heartburn Solution Program is not just a system for treating only heartburn and acid reflux. It’s a transformation to your health and it lets you regain energy, vitality, concentration, and eliminate emotional distress with a healthy diet and a lifestyle change. You can apply the methods at ease to not only ease the uncomfortable sensation of heartburn, but also as a way to maintain the current state of tranquility and peacefulness.

But sometimes things aren’t that easy. Human nature is to forget things as time passes, or the adrenaline may have decreased and you need some motivation to keep you on the right track. This is where The Heartburn Solution Workbook and Personal Journal come into play.

The Heartburn Solution - Workbook and Journal

Workbook and Journal -TheHeartburnSolution.com| Page 1

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This journal will allow you to record down your personal diet, and the degree of your acid reflux. You will be able to develop insights on your own behavior, and reflect on the tools and knowledge that you possess and how it has helped your journey to alleviate heartburn. This journal is not just a diary. By penning down regularly, and truthfully, what you ate, and what you actually did during the times where there’s acid reflux or when you experience digestive problems.

Moreover, The Heartburn Solution - Workbook and Journal will help to to keep tabs on your daily activities and progress along the way. At the beginning it’s common to be unfamiliar with the adjustments that you will have to make. Nevertheless, once you have taken the first steps and practice it everyday, it will gradually become a natural habit.

Be honest with your comments, what you eat, the meridian massages, aromatherapy, your exercise regime, and other remedies you have tried. Heartburn requires a complete and holistic system to solve it. You will discover what triggers your heartburn that is causing so much disturbance and you WILL be able to stop the burning feeling.

The journal is laid out in a format that is easy to follow. Simply record down the details after each meal, what you did at different periods of the day, the remedies you have attempted and the goals you want to accomplish. At the end of all this you will be able to understand the causes behind heartburn, which is unique to each individual heartburn sufferers, and now you will know what to do to prevent it.

I’m excited to congratulate you on starting this journey towards being free from heartburn and embark on this lifelong journey to more energy, tranquility and better health.

To Your Good Health,

Tom Lane




Goals and MotivationsIt starts out by asking yourself some of the questions regarding your health and heartburn conditions, and having you fill in the number of days in a month you are committed to follow the The Heartburn Solution Program and signing your name below.

You will also see 2 columns where you can write down your goals and motivations for doing the The Heartburn Solution Program.

Your reasons for embarking on the The Heartburn Solution Program.

Reasons why I want to embark on The Heartburn Solution Program

How not finishing The Heartburn Solution Program will have a negative impact on your life




The Heartburn Solution Program

My PledgeNow that you have committed to The Heartburn Solution Program, prepped yourself with the necessary ingredients, the positive attitude to see you through this program, you are now ready to get the solution to your heartburn. But preparations aside, the most important thing to kickstart this system is not the ingredients or the environment - it is the promise you commit to yourself.

After penning down the reasons why you want to heal your heartburn, and the consequences or the negative impact of not following through the remedy, you’ll probably have an inner voice in your mind to assure yourself that you’ll stay committed to achieve a healthier body.

But I’m sure you are like many of us who have tried making resolutions or promises but gradually forgotten about these promises. Most likely, you have attempted to stop heartburn before, or change your diet and commit to a fit and trim body, but all these have not sustained till now.

You may ask, what’s in it for me this time round that is different from the previous attempts? For one, this will be a guided approach that combines exercise, the right diet, simple home remedies and supplements that will put an end to the acid reflux. You will be able to see extraordinary results. This will further reinforce that you are in the right direction and the natural and holistic way to heal your heartburn and relieve you from the nasty feeling every time when there is an acid reflux.




The results are right before your very eyes. It’s common for you to see the results a few days after you have started on The Heartburn Solution Program.

My wish is for you to stay on this healthy diet for life. The Heartburn Solution Program is not just about living a life free of acid reflux, it encompasses all aspects of good health.

Do not be discouraged if it doesn’t work out for you immediately. It is not instant push button formula. While changing your approach to your health and lifestyle and persevere through the plan, you will be sure to experience relief.

A pledge is very personal. Some people like to paste their pledge in their room, on the refrigerator door, to make the pledge ‘public’ and reiterate their commitment to the pledge.Others find it useful to gather friends and family members for support before starting on this journey. It doesn’t matter which approach you take.The crux is to instill a “never give up attitude” by constantly looking at the pledge. Commit to the promise and include markers towards your goal.

We have included a template for the pledge for The Heartburn Solution Program. Alternatively, you can use the pledge that you have written for yourself. It is important for you to have a pledge and use it.




My PledgeI am committed to follow The Heartburn Solution Program religiously

and diligently to put an end to my heartburn. I will correct without

invalidate by not punishing myself if I eat the wrong food or practice the

wrong habits. I will remind myself constantly to do what I need to do to

rid of acid reflux. I will ask for support from my family and friends to act

as my mentor, guide and tour guides to navigate me out of acid reflux

and to better health. I will not hesitate to remove any obstacles there is

to continue on this path. I will love myself and my body and nurture it

to good health. I will write diligently in The Heartburn Solution Program

journal everyday and review my diet and activities for the day. Most

importantly, I will live my life with purpose, love, passion and embrace

and love my body and health, and give it what it needs for good health. I

will not rely on conventional medicine or any push button formula. I will

embark on this healthy journey using holistic and natural remedies.

I’m committed to follow the The Heartburn Solution Program _____ days/week.

_______________ _____________

(Sign your name) Date




My Pledge(Alternatively, you can write your own pledge)

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

____________________________________________________________

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I’m committed to follow the The Heartburn Solution Program _____ days/week.

_______________ _____________

(Sign your name) Date





Exercise LogIntroduction

Recall the latest day when you exercised. If it has been a while since you exercised, you have company. About 60 per cent of Americans don’t exercise regularly. Exercise is not just targeted at curing heartburn. If you don’t exercise, your heart will not be healthy, your muscles, joints are at risk of sprains and injury. To kickstart your exercise routine, you should not go straight into a 60 minutes workout. Gradually condition your body from 10 minutes, 20 minutes, then 30 minutes sessions.

If you are over forty, consult your doctor before starting any intensive exercise sessions. Despite this, exercise brings many benefits to your health and digestive system. It’s advisable to include thirty minutes to an hour of physical activity every day.

Types of Exercise

Choose aerobic exercises like swimming, running, brisk walking and cycling as it pumps more oxygen into your body.

Resistance exercise is a form of strength training to develop your muscle strength and size. It can be done using gym equipment, resistance bands or swimming machine.

Besides exercising for stamina and resistance, we should also keep our joints and back healthy by performing flexibility exercise regularly.




Lastly, it is important to train your sense of balance. There are many ways to achieve good hand-eye coordination. You can play tennis, badminton or table tennis with your friends. These racket sports help to improve coordination in the long run.

Exercise LogDescribe the exercises you perform on a weekly basis. Begin with the exercise that you have done followed by the frequency and intensity.

What exercise did I do? How long was the exercise? Was it done at a mild, moderate or high intensity?

What aerobic exercise did you do? (Tick when appropriate)

Swimming

Running

Brisk Walking

Cycling

Others (please state) __________________________________

What resistance exercise did you do today? (Tick when appropriate)

Weight training

Muscle Building Exercises

Isometrics





What flexibility exercise did you do today? (Tick when appropriate)

Stretching exercies

Tai Chi

Yoga


What balancing exercise did you do today? (Tick when appropriate)

Stability ball

Racket Sports (e.g. Tennis, badminton, table tennis, squash)

Yoga

Tai Chi


What is my heartbeat after the exercise?

_________________________________

Ideally, you should train 3 times a week to achieve the healthy level for optimal

fitness.





Eating MindfullyIntroduction

One of the ways to reduce stress is to eat mindfully. What does eating mindfully mean? It is a moment where you intentionally allow yourself to be fully aware of what you are eating and to experience it wholly and fully. Many of us do not get to savor the food that we eat. We are so stressed and trying to get ahead of time that we gobble through our tasks. It’s no surprise that purposely stuffing of food lead to indigestion.

This exercise will help you to be conscious of the process of eating so that you can take better care of your digestive wellness and cure heartburn.

Elevating Your Tasting ConsciousnessThis test is adapted from Dr Jon Kabat-Zinn, a Professor of Medicine Emeritus and founding Director of Center for Mindfulness in Medicine, Healthcare and Society.

When you become more aware of your eating and drinking behavior, you will cut down on the excessive amount of food you consume. Besides experiencing relief from heartburn, you will also get to enjoy lesser indigestion, bloating and lose weight.




Here are some guidelines for you to follow:

1. Start by recognizing that you are hungry. Acknowledge that you are hungry and would like to fill the hunger by eating healthy foods. Be interested that you are hungry even before start eating.

2. Eat when you are hungry, not famished. Be adequately full, do not wait for your battery to run low near zero per cent. It’ll increase the chance of overeating.

3. Decide how many per cent you want to be full. The best is to be seventy per cent full. That’s the level optimal for the stomach’s digestion.

4. Do not be distracted while eating. Switch off the television, do not chat on the phone. Let yourself have some peace while eating.

5. Choose a healthy food which you enjoy. When you first switch to healthy eating, you’ll be overwhelmed by types of unhealthy food that you’ll have to give up. So it’s advisable to start with healthy food for your gut.

6. Create a pleasant ambience for eating. Clear the mess on the table, wipe it clean, and place some decorations like flowers.

7. Appreciate that you are eating. Show appreciation that you have the opportunity to sit down and enjoy a meal.

8. Sit down when eating. Do not stand, squat or eat when you are in any other posture. This is to facilitate digestion. Fix a dining spot to have meals. It can be the kitchen table at home and your office desk at work.




Mindful Eating Exercise

Follow these steps:

1. Prepare a fruit salad. Include fruits of different colors. For example, you can include red apple, green grapes, mandarin oranges, blueberries, cranberries etc.

2. Extend you hand slowly towards the salad bowl.

3. Examine the various ingredients and pick just one fruit which you like.

4. Do not eat it right away. Hold it at eye level and look at it carefully.

5. Pay attention to the color of the fruit. Is it bright or dull? Look at the folds, are they uniform or random? If you chose the apple, look at the fruit skin and the flesh and the contrast between the yellow flesh and red skin. If you have chosen berries look at the stalk and the place where it attach itself to the middle of the fruit.

6. Gently lift the fruit and smell its fruity fragrance. Take it the burst of citrusy goodness or the berry aroma.

7. Next, rub the fruit gently at the side of your ears. Listen to the sound it makes.

8. Do the following actions for a few minutes.

9. Finally, place the fruit into your mouth. Hold on a second, don’t chew it first! Use your tongue to feel the texture of the fruit. Move it from the left side of your mouth to the right side. At this stage your saliva will already begin to flow!




10.Close you mouth. Do not chew. Taste the burst of flavors from the fruit through your mouth.

11.Now it is the time to chew the food! Chew it slowly and feel each and every bite. Enjoy the delightful flavors from the fruit!

Compare this experience to your previous instance of speed munching your fruits and completing a bowl of fruits in mere minutes. I’m sure you’ll find this experience much more satisfying!

Try doing the same whether you’re having breakfast, lunch or dinner. Of course, you don’t have to eat at that very slow speed for all the meals. You can pick any meal of the day and try it. Personally, I will pick dinner as it’s the time of the day where you don’t have to rush to work, or rush to complete your meal. Take the time to relax and make it a good habit to do mindful eating once a day.

Mindful thinking should be new to you and you’ll make discoveries along the way. It’s great for you to pen down your reflections after mindful eating. Soon, you’ll develop mindful eating as a habit.

Reflections

How is mindful eating different from how you usually have your meals?

Was it a pleasurable experience? What are some things that you have discovered with mindful eating?

Are you now more aware of the food you’re eating and can you tell whether the food is good for you?

Do you enjoy better digestion, elimination of waste and toxins, and do you see improvements in burping, gas, and fullness?




Eating Well For Good Health

Sometimes eating well is a difficult task as there are many factors that might stop you. Your circle of friend and family members may influence your food choices and sometimes it’s hard not to entertain them.

How do you then break out of your circle of unhealthy food dining? You have to be firm in your choice of food and even the dining places. When you’re at the restaurant where majority of the items on the menu are heavily caloried french fries and acidic sizzling steak, sit in a corner and begin scanning the menu for the healthiest choice. You can have a salad or a plate of grilled vegetables. Move your diet to a fat loaded hard-to digest choice to a vegetables and fruits alternative.

You may even be in charge of cooking for your family. You definitely do not want your family members or even your children to have unhealthy options. Therefore, for your good health and that of your family, making healthy choices and include more fresh fruits and vegetables in your selection. Ditch the processed food and go organic whenever your budget allows. You can find healthy recipes in the 20 Delicious Heartburn Friendly Recipes, so go ahead and whip up a healthy spread!





Food DiaryTake charge of your diet today! Simply jot down what you eat and the amount you eat. With this awareness, you are on your way to a healthier diet.

One Day The Heartburn Solution Food DiaryWhat did you have for breakfast?

What did you have for lunch?

What did you have for dinner?

Describe what you eat for breaks, snacks, drinks, suppers etc?

Do you see any change in your eating habits?

Breakfast Lunch DinnerWhat I ate

How I felt after the

meals

Changes in eating habits




1 Week The Heartburn Solution Food Diary

Do NOT just simply stop at a one day food diary. Continue this weekly plan and feel the difference!

Planning and Designing Your Meals


Date Breakfast Lunch Dinner

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday




Workbook and JournalName:

____________________________________________________________

Start Date:

____________________________________________________________

____________________________________________________________

_______________________________________

Initial Thoughts and Expectations:

____________________________________________________________

____________________________________________________________

_______________________________________

What Is Your Ideal Outcome You Want To Achieve By Embarking on The Heartburn Solution Program?

____________________________________________________________

____________________________________________________________

_______________________________________




Today’s Date: __________________________________

Heartburn/ Digestive Symptoms: _______________________

Other Symptoms: ______________________________________

Overall Mood: __________________________________________

How I Feel After Meals: _________________________________

Meals and Beverages (List the ingredients for each dish. Refer to the section ‘Food Diary’):

____________________________________________________________

____________________________________________________________

Meridian Massage Position (if any):

____________________________________________________________

____________________________________________________________

Medication (if any):

____________________________________________________________

Aromatherapy (if any):

____________________________________________________________

Exercise Plans (Refer to the section ‘Exercise Log):

____________________________________________________________

Cleansing and Fasting (if any):

____________________________________________________________




My Evaluation at the End of the Day

Date: ___________________________________________

Did I experience heartburn or acid reflux today?

__________________________________________________________________

What remedies worked for me today?

__________________________________________________________________

What remedies did not work for me today?

__________________________________________________________________

What food helped me with my heartburn/acid reflux today?

____________________________________________________________

What food worsen my heartburn/acid reflux today?

____________________________________________________________

What will I do/ eat differently tomorrow?

____________________________________________________________

____________________________________________________________

What’s my reflections and thoughts?

____________________________________________________________




Today’s Date: __________________________________

Heartburn/ Digestive Symptoms: _______________________

Other Symptoms: ______________________________________

Overall Mood: __________________________________________

How I Feel After Meals: _________________________________

Meals and Beverages (List the ingredients for each dish. Refer to the section ‘Food Diary’):

____________________________________________________________

____________________________________________________________

Meridian Massage Position (if any):

____________________________________________________________

____________________________________________________________

Medication (if any):

____________________________________________________________

Aromatherapy (if any):

____________________________________________________________

Exercise Plans (Refer to the section ‘Exercise Log):

____________________________________________________________

Cleansing and Fasting (if any):

____________________________________________________________




My Evaluation at the End of the Day

Date: ___________________________________________

Did I experience heartburn or acid reflux today?

__________________________________________________________________

What remedies worked for me today?

__________________________________________________________________

What remedies did not work for me today?

__________________________________________________________________

What food helped me with my heartburn/acid reflux today?

____________________________________________________________

What food worsen my heartburn/acid reflux today?

____________________________________________________________

What will I do/ eat differently tomorrow?

____________________________________________________________

____________________________________________________________

What’s my reflections and thoughts?

____________________________________________________________




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