APPLES

BELLPEPPERS

CELERY

CORN

CHERRIES

PEARS

POTATOES

RED RASPBERRIS

SPINACH

STRAWBERRIES

PRODUCE WITH THE HIGHEST AMOUNTS OF PESTICIDES

CUCUMBERS

GRAPES

KALE

NECTARINES

PEACHES

TIPS FOR BUYING AND CLEANING PRODUCE

1 Tbls Lemon Juice2 Tbls Baking soda1 Cup WaterMix put in spray bottleSpray produce and let sit 5 -1 0 minutes and rinse

½ Cup White Vinegar ¼ Cup Baking Soda In a large glass bowl of water.Soak for 5 -10 minutes.Makes berries last longer, and refreshes produce, especially lettuces

AVOID THE 10 MOST GENETICALLY MODIFIED FOODS AND ALL THE FORMS THEY COME IN

80% OFF ALL PROCESSED FODDS CONTAIN GMOs

Cottonseed - found in snack items, roasted nuts and breads

Soy - soybean oil, soy milk ,soy sauce, soy flour edamame, lecithin, tempeh miso

Sugar - sugar, beet sugar

Corn - maize, corn starch, corn meal, corn syrup, corn oil and especially High fructose corn syrup

Canola -– Salad dressings, pasta sauces, frozen foods,

Check the “Natural” Section of your Grocery Sore for these Brands

NON GMO BRANDS OF FOOD

Check the “Natural” Section of your Grocery Sore for these Brands

NON GMO BRANDS OF FOOD

1. Sit up straight in your chair, feet flat on the floor.,

2. Put one hand on your chest and one over your navel.

3. Exhale deeply, contracting the belly, eliminating all air

4. Inhale Slowly as you expand the belly, feeling if rise (count to 3)

5. Continue inhaling as you expand the chest, feeling the ribcage rise keeping shoulders relaxed ( hold, count to 3)

6. Exhale relaxing chest, feeling the ribcage lower (counting to 3)

7. Contract the belly to the count of 3 releasing all air (Repeat)

BRAIN GYM ACTIVITY FOR QUICK ENERGY

1. Curl forward, head between your hands. Exhale fully

2. As you breathe in, scoop you neck forward, gently lifting your head, curving and lengthening your back

3. Exhale as you reverse, bringing your to your chest to lengthen the back of your neck.

4. Repeat 3 – 5 times as needed

ELIMINATE

ALL ARTIFICAL SWEETENERS

HIGH FRUCTOSE CORN SYRUP

REFINED SUGAR

USE IN MODERATION

LOCAL ORGANIC HONEY

CANE SUGAR

STEVIA

NATURAL ALTERNATIVES TO HFC, SUGAR AND ARTIFICAL SWEETENERS

Eat only all-natural organic sweets with natural sugars no more than 3 times per week

NO MORE WHITE FLOUR, RICE, PASTA, OR WHEAT!

LOOK FOR THESE ALTERNATIVES Amaranth ( a complete protein)

Barley (Hulled)

Brown RiceBuckwheatFlaxKamutMilletQuinoa (a complete protein)

Spelt

ELIMINATE

REPLACE WITH

.

1.Exhale deeply, contracting the belly, eliminating all air2.Begin with a long slow inhale 3.Follow with a quick, powerful exhale (through the nose) generated from the lower belly4.Once comfortable with the contraction, up the pace to one inhale-exhale (all through the nose) every one to two seconds, for a total of 10 breaths

CLEANSING BREATH

Shake off stale energy and wake up the brain. Alternate Nostril Breathing is like coffee. Consider this a Shot of Espresso(Helps to eliminate the need for caffeine!)

1. Exhale deeply, contracting the belly,

eliminating all air2. Place right thumb over right nostril, inhaling

deeply a full breath through left nostril .3. Hold for a 3 seconds, remove thumb and

place forefinger over the left nostril and then exhale through the right nostril

4. Keeping forefinger over left nostril, inhale full deep breath through the right nostril

5. Hold for 3 seconds remove forefinger and place thumb over right nostril to exhale through the left nostril….

6. Continue for 5cycles

1. Inhale Left. 2. Exhale Right

3.Inhale Right 4. Exhale Left

BREATHING FOR QUICK ENERGY PICK UP

Holding these points stimulates the brain and relieves mental fatigue, as well as increasing organizational skills and enhancing focus on near objects

1.Rest two fingers under your bottom lip2.Place the heel of the other hand on your navel with fingers pointing down3.Breathe deeply as you look to the floor, moving only your eyes.4.Gradually look up to the ceiling and down again5.Repeat for three or four breaths as your eyes and entire body relax

BRAIN GYM ACTIVITY TO RELIEVE MENTAL FATIQUE

This stimulates the carotid arteries that supply freshly oxygenated blood to the brain. It helps re-establish messages from parts of the body to the brain, improving reading, writing, speaking and following directions

1.Rest one hand over your navel, keep it still2.Use thumb and forefingers of other hand under your collar bone about 1 inch out from the sternum.3.Rub vigorously for 30 seconds to one minute as you look to the left and to the right

BRAIN GYM ACTIVITY FOR INCREASED COMPREHENSION

Gently rocking on our tailbone helps loosen fixations of the vertebrae after sitting all day, and assists with general body coordination

Be Responsible: If you have a back condition adapt this activity; simply wiggling back and forth on your chair will work.

1.Sit on the floor, on a padded surface, place your hands behind your hips with fingertips pointing forward.2.Gently lift your feet off the ground putting your weight on your hands and rock back and forth on your tailbone in circles for 2 minutes, or until tension is relieved

BRAIN GYM ACTIVITY FOR TENSION RELEASE AND INCREASED FOCUS

HEALTH BOUNCE.. This is great for circulating our lymphatic fluid! This activity does not raise our heart rate or respiration, there for we can talk on the phone while exercising.Recommended to warm up prior to a more vigorous workout, and for cooling down after a vigorous workout -- it helps to keep lactic acid from pooling in the muscles.

FUN EASY EXERCISE DETOXIFY LYMPHATIC FLUID

1. Start with feet together2. Bend knees to gently create a bounce where your feet

DO NOT leave the mat3. Bounce for 3 minutes4. This can be done several times through out a day

This bounce is very detoxifying, so if you are just starting an exercise routine do this only 2 times a day for the first week.

FUN EASY EXERSICE BODY TONING

1. Jump so both feet leave the mat at the same time2. Bounce for 10 minutes3. You can change your body and feet positions to

create a "dance routine", making your workout more enjoyable.

4. Move on to the Fitness Bounce is desired

TONING BOUNCEThe vertical loading of acceleration and deceleration due to the force of gravity creates an increased G force that each cell of the body is subject to, making each individual cell stronger. This is known as "cellular exercise". Many athletes use this activity to improve the tone of all the parts of the body that are missed by other forms of exercise

1. Stand in the center of the mat and jog or run. 2. Do it at your own pace. 3. Try to get your knees up, occasionally get them as

high as your hips if you can.4. Bounce for 15 minutes or until your heart rate is at

your recommended training rate Before doing this vigorous exercise, warm up with

the Health Bounce for about 3 minutes, then 2 minutes with the Toning. After 10 -15 minutes of the Fitness Bounce, cool down with the Health Bounce

FUN EASY EXERCISE AEROBIC/CARDIO FITTNESS

FITNESS BOUNCEYou can raise your heart rate and respiration with a vigorous Fitness Bounce workout.

EATING TIPS

•Make changes slowly - Begin replacing the items you eat the most with Organic and Non GMO

•Take time, relax and breath while eating

•Don not eat at your desk

•Be mindful and thankful for the food you are consuming

•Chew your food 20 – 30 times each bite.

•Choose organic restaurants

EXERSICING TIPS

•Begin Slow – 10 minutes a day, If rebounding, it is recommended to begin even slower just 2 – 5minutes!. •Increase to the recommended 2 ½ hrs per week (according to the CDC)

•Divide up exercise time – no need to get it all at once. Space it out during your busy day

•Make it Fun – Try new things

•Exercise with a friend or group – This helps keep everyone accountable

•Set Realistic Goals – make them easy to obtain. Once there reset goals for your next level

•Breathe slowly and easily through your nose.

•Let your belly expand as you inhale and retract as you exhale.

If you have trouble redirecting your breathing from the chest to the stomach try the following: Interlace your fingers across your stomach and practice pushing your stomach out, then pulling it in, without breathing, As you begin to get the feeling of your stomach expanding and contracting, pair your breathing with it,

•Sense yourself being supported by the earth.

•Visualize your feet rooting into mother earth.

•Keep your shoulders down and relaxed as you breathe.

•Set a reminder every hour to check how you are breathing.

BREATHING TIPS