Note all readers: This free e-booklet was created with the intention to help you achieve better health and is for informational purposes only. Any statements or claims about the possible health benefits of implementing these changes have not intended to diagnose, treat, cure or prevent any disease. Readers are advised to take full responsibility for their actions, use common sense and if need be, consult with a health care practitioner before making changes to diet or lifestyle!

© All Rights Reserved, Hawaii Naturopathic Retreat Center, 2014

YOU DESERVE YOUR

IDEAL WEIGHT

ARE YOU READY FOR IT IN 2015?

By Hawaii Naturopathic Retreat Center

5

DIET • Eliminate snacks, sugar and all sweeteners

(natural or artificial)

• Increase the amount of raw vegetables

• Eat mindfully

HELPFUL LINKS: Breakfast Smoothie Green Juice Recipe Omega-3 Vinaigrette 5 Element Detox Broth

ELIMINATE CHRONIC SITTING After each hour of sitting stand up for 5 minutes and stretch.

Interrupt sitting sessions every hour

Standing up or bending down increases the force of gravity on your body, and this is the

key to counteracting the cellular degeneration that occurs when you're sitting down

according to Dr. Joan Vernikos, former director of NASA's Life Sciences Division and author

of Sitting Kills, Moving Heals.

One of the most recent studies in this field found that taking a five-minute walk for

every hour you spend in your chair can reduce the heart disease risks associated with

chronic sitting.

Although benefits were shown after just a five minute walk in this study, Dr. James Levine,

co-director of Obesity Solutions at Mayo Clinic in Phoenix and Arizona State University,

recommends getting at least 10 minutes of movement for every hour you sit down.

EXERCISE Take A Walk Daily After An Early Dinner

We all know that we need to exercise to maintain and lose weight. Choose

an exercise that you will enjoy. Do not set yourself up for failure with lofty

fitness and exercise program goals. Start with an exercise you always

wanted to take up or do. A walk in the morning or after dinner is a simple

way to get your body moving. The time can also be used to plan your day,

set goals and intentions for the day or to reflect in a meditative walk at

the end of the day. Small persistent exercise activity will go much further

than a frantic exercise regime that you drop after two weeks. Which

exercise did you always want to take up? What is realistic for you to

maintain?

Take a warm bath and make sure that you get regenerative sleep.

SLEEP Research has shown that when you are lacking sleep, the brain’s frontal lobe, the

center of decision–making and impulse control, is less active. Therefore, you lack the

the mental stamina to make good decisions. Lack of sleep leads to increased snacking

and craving fatty high-carbohydrate foods. Use mindfulness to observe this behavior in

yourself next time you do not get enough sleep and make conscious choices to

counteract this natural occurrence.

Sleep affects your hunger and fullness hormones. Ghrelin signals your brain that it is

time to eat. When you are sleep-deprived, your body makes more ghrelin. Leptin, on

the other hand tells your brain that you are satiated. When you are not getting enough

sleep, leptin levels drop, signaling your brain to eat more food.

The hormone cortisol is also affected. Cortisol spikes with too little sleep. Cortisol is

a stress hormone that tells your body to save energy. In other words: to hang on to fat.

Studies also show that sleep deprivations affects insulin metabolism. Insulin is

needed to change sugar, starches and other food into energy. When your body does not

respond properly to insulin, your body has trouble processing fats from your

bloodstream, so it ends up storing them as fat.

HELPFUL LINKS: Recipe for Stress Reducing Bath Tools for Restful Sleep Sleep Insomnia

Make Sure To Use Mindfulness And Meditation To

Let Go Of Worries. Cultivate Happiness.

STRESS MANAGEMENT

HELPFUL LINKS: Mindfulness Stress Reduction Strategy Stress Anxiety & Fear in Modern Society

Managing stress is essential to lose weight or maintain weight due to

the effects of the stress hormone cortisol that signals the body to store

fat. Come up with a strategy to manage and reduce stress in 2015 to

support a body biochemistry that will be pro weight loss and

management.

It’s your turn to take

action in 2015!

Listen to a podcast interview on

Detoxification for Weight Loss and

Lifestyle Changes for Permanent

Weight Management with Dr. Maya

Nicole Baylac. www.HawaiiNaturopathicRetreat.com/blog

Write down a plan of action right now on how will

incorporate these lifestyle changes into your daily

life.

Small persistent changes practiced and accumulating

on a daily basis is far more powerful than sweeping

all or nothing changes.

These lifestyle changes will come about much easier

if it’s enjoyable. Work the things you love to do into

your lifestyle change plan. Always wanted to try Tai

Chi? Work that into your stress management plan. Did

you want to take a raw food prep class? Don’t

postpone any longer. Curious about mindfulness, pick

up that book and start practicing mindfulness in your

life. Get to it in 2015!

About Hawaii Naturopathic Retreat Center

Aloha! Our center offers individualized medically supervised programs, detox

programs and healthy vacations. The programs focus on biochemical, mental and

emotional detoxification, using natural methods such as raw food nutrition,

juice, fasting, exercise, infrared sauna, hydrotherapy, counseling psychotherapy

and meditation. Physical, emotional and spiritual balance is restored with the

ancient, time-tested medical traditions of acupuncture and massage therapy. The

immune system is strengthened with the most advanced, holistic, research-based

alternative medicines, such as nutritional IV therapy.

Hawaii Naturopathic Retreat heals a wide variety of chronic illness such as:

addiction, cancer, diabetes, autoimmune diseases, chronic fatigue, fibromyalgia,

obesity, multiple chemical sensitivity and heavy metal toxicity. We also

successfully treat a wide range of mental disorders, using multi-faceted therapies

such as: Emotional Freedom Technique, Reichian Breathwork, The Work of Byron

Katie and dialectical cognitive therapy to help individuals release anxiety,

depression, eating disorders, addiction or post traumatic stress disorder. We

provide the nurturing environment and tools to awaken a long, happy, and

responsible life.

Interested in a Weight Loss Program?

• 10 DAY DETOX TO KICK-START WEIGHT LOSS

• 21 DAY RESIDENTIAL DETOX AND WEIGHT LOSS PROGRAM

• WEIGHT LOSS QUESTIONNAIRE. START JOURNALING ABOUT IT

Are You Suffering From an Eating Disorder or Food Addiction?

REVIEW this presentation, Psychology, Spirituality and Lifestyle Changes in

Naturopathic Medicine

Email us at contact2013@HawaiiNaturopathicRetreat.com

Stay in touch on FACEBOOK/HawaiiNaturopathicRetreatCenter

Call us at 808-933-4400