TO P 10 T IPS F OR

H E A LT H & W E L L N E S S
N U T R I T I O N S T A R T E R P A C K
 S shawacademy
Delivering great education, accessibly and affordably, to everyone.

Your Course Starts Soon

Lesson 1

JUNE

26
Your lessons will be held live at

7pm (London time)

2pm (New York time)
(Mondays and Wednesdays)
 How Do I Attend?
Joining a live lesson is simple. You can click the link in your reminder emails or click
the Go To Webinar button in your members area at www.shawacademy.com

Live Lesson Reminder Emails

24 Hour Reminder 12 Hour Reminder 1 Hour Reminder

24 hours before each 12 hours before each 1 hour before each

lesson you will receive
an email reminding you
about your next live
lesson. The e-mail
will also contain a link
to your members area
lesson you will receive
an email reminding you
about your next live
lesson. The Email
will also contain a link
to take you to the
live lesson
lesson you will receive
an email reminding you
about your next live
lesson. The Email
will also contain a link
to take you to the
live lesson

Go To Webinar Button

Clicking the Go To Webinar button will take you through to your next live lessons

Access Your Course Anywhere

Attend Via Pc, Laptop, SmartPhone, Tablet
 Why Attend Live ?
What makes live interactive courses so powerful in helping students achieve their
goals. Here at Shaw Academy we have 3 simple ingredients that are changing the
face of education and ensuring that each and every one of our students succeed.
Our live lessons are built and delivered using the simple formula of Engagement,
Improvement and Completion

Engagement
To master any subject and get ahead you need access to industry professionals
and the most up to date information delivered in an engaging environment.
Our live interactive webinars allow you to engage live with masters level industry
professional educators who will motivate you and guide you through the course.
You can get involved in live discussions on trending topics, ask questions and
receive highly contextualized personalized answers, all in real time.

Improvement
At Shaw Academy our ethos is Everything Gets Better Every Time. This means we
improve our courses continuously from lesson to lesson. For you as a student this
is invaluable, it means every live webinar is delivering the most up to date informa-
tion in the industry. We also use a data driven and analytics approach to improve-
ment to always ensure we are delivering the content and skills that you want and
need.

Completion
Engaging lessons and rich cutting edge content delivered in an exciting way, guides
you to through your course and ensures that you achieve your goals and master
your subject. Our simple formula for delivering high quality education in an afford-
able and accessible way means you are over 10 times more likely to complete their
course than any other online learning platform. Our students succeed!
 Top 10 tips for Health & Wellness

IN TRO D U CTI O N
He al t hy e ati ng is n ot a b o u t s tr ict d iet ary limit ati ons, st aying unreal isti cal ly t hi n, o r
d ep ri v i ng yo urself of th e fo o d s yo u love. Rat her, it s about feeling great , hav i ng
m ore e ne rg y, i m p rov in g yo u r o u tlo ok , and st abil iz ing your mood. If you feel
ove r w he l m e d by a ll th e co n icti n g nut riti on and diet advice out t here, you re not
al on e . It se e m s th at fo r ever y exp ert who tel ls you a cert ain food is good for yo u -
you l l nd a not h er s ay in g exa ctly the opposite. But by using t hese simpl e ti p s, yo u
c an cut t hro ug h th e co nfu s io n a n d l earn how to creat e a t ast y, varied, and h e althy
d i et t hat i s a s go o d fo r yo u r m in d as it is fo r your body.

Wh et he r yo ur go a l is to lo s e weight , gain weight , build muscl e, become tt er, fe e l

b ett e r, fe e l st ro n ger, feel m o re en ergised, run t hat ex t ra mil e or complete t hat
m arat ho n by next yea r Hea lth a n d t ness will most denitely pl ay a part in yo u r
ac h i eve me nt s. Keep rea d in g a n d p ick up a few ti ps to help you achieve t he new
i m p rove d yo u!

01
 Top 10 tips for Health & Wellness

STEP 1: GOAL S E TTING

Se t ta r g ets : F i n d yo u r go a l , m a ke the plan and work towards it!

B aby S tep s : To s et yo u rs el f u p fo r suc c ess, think about planning a healthy die t a s

a n u m ber of sm a l l , m a n a gea b l e s t epslike adding a salad to your diet onc e a
d ay ra ther th a n o n e b i g d ra s t i c cha nge. As your small c hanges bec ome habit,
yo u c a n c on tin u e t o a d d m o re h ealthy c hoic es.

Pa ti enc e i s key : Yo u m u s t b e p a t i ent and your results will f ollow

Ma n a g e yo u r t i m e: I f yo u d o nt d o this well then everything that makes you

h e a l thy s uffers yo u w o nt get enough sleep, you won t have time to prepar e
h e a l thy fo o ds, a n d yo u w o nt n d the time to exerc ise. Book appointments f o r
t h e g y m or s o m e t i m e fo r yo u rs el f in your diary just as you would meetings fo r
wo r k o r th e f a m i l y.

02
 Top 10 tips for Health & Wellness

STEP 2: D I E T I S K E Y
Fo o d i s a ba s i c n eed fo r t h e ef ci ent f unc tioning of the human body. T he hum a n
b ody needs a s p eci c q u a n t i t y o f dif f erent ingredients to f unc tion.

C ut ba c k o n r egu l a r t ea a n d co ffee intake whic h are high in c af f eine. Substitu tin g

a ll- na tu ra l g reen t ea i s a n excel l ent way to boost your weight loss and your
h e a l th. N ot o n l y d o es i t h ave t h e power to boost your metabolism, but it also
c o n ta i n s the h i gh es t co n cen t ra t i on of c atec hins, antiox idants f ound in plants th a t
h ave been f o u n d t o p ro t ect a ga i n st heart disease and even some c anc ers. S ip o n
a f ew c u p s o f green t ea t h ro u gh o ut the day to get all of its amaz ing benets .

D itc h th e wh i t e s t u ff! Sw i t ch yo ur white c arbs to brown: Wholegrain c arbs a r e

f u l l of br e a n d go o d n es s , m a ke t his swit c h and watc h the dif f erenc e it make s to
yo u r wa i s tl i n e. Mo s t w h i t e fo o d s (bread, ric e, pasta, sugar, our) are primar ily
m a de u p of r e n ed ca rb o hyd ra t es and empty c alories, so c utting them out o f
yo u r di et i s o n e o f t h e q u i ckes t w ays to shed pounds and improve your
w el l - bei n g .

Fo o d di a r i es ca n a l s o h el p t a rget areas f or improvement. For instanc e, a f ood

d ia r y mi g h t m a ke s o m eo n e rea l i ze that he or she is eating 1 , 0 0 0 c alories at lu n ch
a n d s et a g oa l t o t ri m l u n ch es . Jo tting down everything you c onsume will
e n c o u ra g e i nd i v i d u a l s t o ea t a h ealthy diet and be physic ally ac tive. Diet di a r ie s
a re p o w er f u l t o o l s t o m a ke t h e i n dividual ac c ountable f or the f ood that they a r e
putti ng i n th ei r b o d i es a n d t h ey a lso inc rease the awareness of where those
extra c a l or i es a re co m i n g fro m .

03
 Top 10 tips for Health & Wellness

S TE P 3: WATE R

Wat e r i s a ma jo r co m p o n en t o f t h e human body and c an make up 4 5 - 7 5 % of tota l

b o d y ma s s . B od y w a t er co n t en t ca n vary greatly between individuals. Most of th is
wat e r i s c o n ta i ned i n s i d e o u r cel l s

I n c r ea s e yo u r w a t er co n s u m p t i o n .

A l ot o f ti me o u r b ra i n s t el l o u r b odies we are hungry when it is ac tually just

d e hydra ted a n d t h i rs t y.

I t w ou l d be a go o d i d ea t o i nves t i n a good quality PBA- f ree water bottle w h ich

yo u c a n r eus e a n d keep yo u rs el f hydrated throughout the day.

O u r bo di es a r e m a d e u p o f 60-70% of water.

Wa ter i s no t o n l y go o d a t l l i n g you up and slimming you down. It is also

ext r emel y ben e ci a l fo r yo u r s k i n and teeth.

04
 Top 10 tips for Health & Wellness

S TE P 3: WATE R
D rink i n g w a ter i s s o i m p o rt a n t fo r staying healthy, energiz ed, and even losing
w e i g h t. T her e are s o m a ny rea s o n s to stay hydratedhunger is of ten disguise d a s
t h i rs t, i t bo o s ts yo u r m et a b o l i s m , a nd water is the best energy drink available .

Maxi mu m a c ti v i t i es o f h u m a n b o d y are dependent on water f or their proper

f u n cti on s . T here i s n o o n e ri gh t a n s wer to how muc h water you need, as it depe n ds
o n e a c h p er s o n a n d t h ei r l i fes t y l e you may need to modif y your uid intake
d e pendi n g o n ho w a ct i ve yo u a re, where you live, your health, and if you are
pre gn a nt a nd/o r b rea s t feed i n g.

L ack of a p p r o p ri a t e q u a n t i t y o f w a t er may c ause a lot of disorders, so it is

re co m men ded to t a ke a p ro p er q u a ntity of water daily.

D rink p l enty of w a t er. Wa t er h el p s ush our systems of waste produc ts and tox in s ,
ye t m a ny p eo p l e go t h ro u gh l i fe d ehydratedc ausing tiredness, low energy, an d
h e a da c hes . I t s co m m o n t o m i s t a ke thirst f or hunger, so staying well hydrated will
a ls o hel p you ma ke h ea l t h i er fo o d choic es.

I n d iv i du a l s w ho a re exerci s i n g d u ri ng the day will require an even greater vol u m e o f

w at e r i n ta ke du e t o t h e ext ra u i d l oss during their workout. Athletes c an
expe r i en c e up to 3 l i t res o f u i d l o s s per hour, during intense exerc ise. We c a n wo r k
o u t h o w m uc h ext ra l i q u i d i s req u i re d, ba sed on our c alorie intake. It is
re co m men ded to i n t a ke 1m l o f w a t e r f or every c alorie of f ood c onsumed. e. g. A die t
o f 25 0 0 kc a l w i l l req u i re a 2500m l i ntake of water.

05
 Top 10 tips for Health & Wellness

STEP 4: PO RTION CO N T RO L
D o no t r u s h yo u r m ea l s . Ea t s l o w l y to allow your body to digest your f ood. T h is
wil l a l l o w you r b o d y t i m e t o regi s ter that it is f ull and prevent you f rom
ove r ea ti ng .
E LE M EN T
Re a l l y enj oy yo u r fo o d by p ay i n g attention to the taste, tex ture, aroma etc . ,
whi c h wi l l g i ve yo u m o re s a t i s fa ct ion f rom your meal and prevent you f rom
re a c h i ng fo r un h ea l t hy s n a ck s s h ortly af t er meals.

Fo c u s o n ho w yo u feel a ft er ea t i n g . This will help f oster healthy new habits a n d

t a s tes . T h e mo re h ea l t hy fo o d yo u eat, the better you ll f eel af ter a meal. T h e
m o r e j un k fo o d yo u ea t , t h e m o re likely you are to f eel unc omf ortable, nause o u s ,
o r dra i n ed o f en ergy.

Avo i d m i n dl es s ea t i n g. M i n d l es s eating is c lassied as any other reason othe r

t h a n hu n g er t o ea t - s i gh t , s m el l , s tress, taste, tex ture, boredom, anx iety etc. I f
yo u a r e no t tr u l y h u n gry d i s t ra ct yourself with a positive ac tivity- walking,
re a di n g , p a i nt i n g, t a l k i n g t o a fri end etc .

U s e s ma l l er b o w l s , p l a t es a n d cu p s as studies have shown that people serve

t h ems el ves 2 0-40% m o re fo o d w hen they are using larger plates.

AC TI O N P LAN
T hi nk a bo u t yo u r fo o d w h i l e you are eating it

R ea d l a bel s t o get t o gri p s w ith portion siz e

B e awa r e o f t h e ca l o ri es yo u are eating

Avoi d hi d d en ca l o ri es

Us e a s ma l l er p l a t e ( 9 1 / 2 -10 1 / 2 inc h- 2 4 - 2 5 c m plate)

Lo a d th e p l a t e w i t h veget a b l e s

D o n t have u n h ea l t hy fo o d s e asily ac c essed

P La n yo u r s i t u a t i o n s t h a t yo u know trigger mindless eating

B e r ea l i st i c a n d aw a re o f s t re ss eating and emotional eating

06
 Top 10 tips for Health & Wellness

STEP 5: T RE AT YOU R S E L F
If yo u s tuc k to a p l a n a n d co m p l et ed what you aimed f or this week reward you r s e lf.
No n - f o o d r ew a rd s ( b eyo n d ch o co l a te).

Tre at yo u r s el f on ce a w eek: W h a t ever your treat meal is, one day a week have
wh a tever yo u wa n t a n d en j oy i t ! Th is c reates balanc e and longevity.

Fe e l i n g g ui l ty ab o u t t h a t gi a n t i ce cr eam sundae you enjoyed at your niec e's

b i rt h day p a r ty ? Do n' t b ea t yo u rs el f up! It takes a lot of c alories3 , 5 0 0 to ga in a
po u n d of bo dy fa t . So rea l l y, t h a t o ne of f day doesn't usually result in any sign i ca n t
we i g ht g a i n. I t' s a b o u t w h a t yo u d o the nex t day and the day af ter that's really
im por ta n ts o do n' t s t ay o ff-t ra ck . So be sure to whittle away at those ex tra c a lo r ie s
ove r the nex t d ay o r t w o , p refera b l y by boosting exerc ise rather than eating to o
lit t le. S ta r v a ti on i s n o t t h e h ea l t hy answer!

07
 Top 10 tips for Health & Wellness

STEP 6: FOO D P R E PA RAT I O N

M ake yo u r ow n h ea l t hy t rea t s . P rep aration is key.

Have p l en ty of s p i ces , fres h h erb s , and lemons at your c ooking bec k and c all. I t's
am a zi ng w ha t a l i t t l e d a s h o f s p i ce, sprinkle of herbs, pinc h of lemon z est, or s qu ir t
o f l ime ju i c e c a n d o t o l i ven u p a d i shand your diet. T he best part: They c onta in
alm o s t n o c a l ori es . Exp eri m en t w i t h your dinner, tonight!

Re ga r dl es s of wh a t yo u re d o i n g, p reparing yourself in a dvanc e gives you the be s t

ch a nc e to a c c o m p l i s h yo u r go a l s . Try preparing your f ood in advanc e to ensur e th a t
yo u do no t ea t u n h ea l t hy fo o d s o r s kip meals.

Sh o p o n c e a week : O n e d ay a w eek , get your f ood shop done, stoc k the f ridge a n d
yo u wi l l be a ma zed h o w m u ch ea s i er it is to be healthy.

P re p a r e m or e of yo u r o w n m ea l s . Cooking more meals at home c an help you t a ke

ch a rg e of wh a t yo u re ea t i n g a n d b etter monitor ex ac tly wha t goes into your f o o d

Re ad the l a bel s. I t s i m p o rt a n t t o b e aware of what s in your f ood as manuf ac tu r e r s

o f t e n hi de l a r g e a m o u n t s o f s u ga r or unhealthy f ats in pac kaged f ood, even f o o d
clai m i n g to be hea l t hy.

C o o k a t h o m e. Yo u ' l l h ave m o re co n trol over what you c onsume, and you know wh a t
t h at fo o d c o n tai n s , a n d h o w m u ch o f it you're eating. T hat makes f or a more de ta ile d
e n t ry i n yo u r f o o d d i a ry.

08
 Top 10 tips for Health & Wellness

STEP 7: MA K E B R E A K FA ST M A N DATO RY
Yo u ' ve hea r d i t b efo re, b u t i t ' s w o rth repeating: Breakf ast is still the most
im por ta n t m ea l o f t h e d ay ! Sk i p p i n g the rst meal of the day c an inc rease risk fo r
o b e s i ty m or e th a n fo u rfo l d . I f yo u don't eat right when you wake up, your body
s e n s es a f a mi ne i s co m i n g a n d s l o w s your metabolism to c ompensate. Then, wh e n
yo u r bo dy i s p r es en t ed w i t h fo o d l a ter, it's ravenous and wants to pac k it in, le a din g
t o b ing ei n g w i t h a s l o w m et a b o l i s m a rec ipe f or weight gain.

To o bus y f o r brea kfa s t ? Try a s m o o t hie. Smoothies with a n avoc ado, Greek yog u r t o r
b a n a n a a r e g r e a t a d d i t i ves t o m a ke any smoothie or juic e c reamier.

Le m o n up : B o i l i n g w a t er w i t h l em o n is f antastic f or your skin, hair and digest io n ,

ch e ap a n d effect i ve.

09
 Top 10 tips for Health & Wellness

S TE P 8: MOVE MOR E - C A RD I O & ST RE N G T H

TRAINING
To get the bes t res u l t s w e n eed t o do a mix ture of both Aerobic (Physic al exer cis e
t h at r equi r es oxy gen t o m eet en ergy demands- c ardio training) and Anaerobic
exe rc i s e w hi c h i s m o re i n t en s e t ra i ning that triggers lac tate f ormation promo tin g
s t re ng th a n d p o w er- res i s t a n t t ra i n ing)

Have f u n : N o ma t t er w h a t exerci s e you do; it has to be f un! If it s f un you will

co n t i n u e to do i t , h o w m a ny p eo p l e c ontinue with sports they don t enjoy?

St re n g th :
Bu i ld m or e mu s cl e m a s s . O n ce w e p ass the age of 4 0 we start to lose musc le ma s s
an d i t l ea ds to a s l o w er m et a b o l i s m , middle- aged weight gain and a dec line in
s t re ng th a n d fu n ct i o n . Yo u ca n b u i l d musc le mass by doing strength training
exe rc i s es .

M o re mu s c l e equ a l s m o re en ergy b urned. Af ter burn ef f ec t- metabolism remain s

e l eva ted a n d you keep b u rn i n g ca l o ries long af ter you have worked out.

Wo men do n t b e a fra i d t o s t ren gt h train. It will not make you look like the hulk -th a t
is a c om p l ete my t h . U n fo rt u n a t el y, these myths are keeping too many women fr o m
exper i en c i ng the p ro fo u n d b en e t s of resistanc e training. Simply put, women a r e nt
b u ilt th e s a me way a s m en a re a n d we do not gain musc le mass as easily. Wom e n la ck
t h e r i g h t ba l a n ce o f h o rm o n es , t es t osterone and growth hormone, to put on mu s cle
m a s s the way men d o .

10
 Top 10 tips for Health & Wellness

T h e h u g e a dv a n t a ge t o w ei gh t t ra i n ing is your body's ability to burn f at durin g a n d

af t e r exer c i s e.

Re s is ta n c e tra i n i n g ca u s es a n i n crease in energy ex penditure hours af ter you tra in .

L i f t ing w ei g hts ca n red u ce yo u r ri s k of heart disease and was approved as a he a lthy

f o rm o f exer c i s e fo r t h o s e a t ri s k from the Americ an Heart Assoc iation. A study in
t h e Jo u r n a l of S t ren gt h a n d Co n d i t i oning f ound that those who lif t weights ar e le s s
like l y have hea r t d i s ea s e ri s k fa ct o r s suc h as a large waist c irc umf erenc e, high
t ri gl yc er i des , e l ev a t ed b l o o d p res s ure, and elevated gluc ose levels.

As yo u a g e, yo u a re a t ri s k o f l o s i n g both bone and musc le mass. Postmenopau s a l

wo m en a r e a t a grea t er ri s k fo r o s t eoporosis bec ause the body no longer sec r e te s
o e s t r og en. R es i s t a n ce t ra i n i n g i s a n exc ellent way to c ombat loss of bone mas s , a n d
it d e c r ea s es th e ri s k o f o s t eo p o ro s i s.

In a ddi ti o n , r es i s t a n ce-t ra i n i n g s t u dies on older adults show that moderate in te n s ity

we i g h tl i f ti n g i mp roves m em o ry a n d c ognitive f unc tion. Nex t time you need to blo w
o f f s o m e s tea m, h i t t h e w ei gh t s .

11
 Top 10 tips for Health & Wellness

E xe rc i s e do es n o t h ave t o b e p erfo r med in the gym. It c an be done at home, in th e

lo c al p a r k , a t th e b ea ch et c. W h a t ever type or f orm of exerc ise you c hoose, ma ke
s u re i t do es n o t feel l i ke a ch o re a n d that it is enjoyable f or you.

If t i m e i s a n i s su e a n d yo u ca n n o t d e dic ate an hour a day to work out. It is all a bo u t

s m a l l c h a ng es . Brea k i t u p i n t o 10 minutes of ac tivity- it will all add up. J ust m a ke
s u re you a r e mov i n g m o re a t every opportunity you get e. g. take the stairs, do 20
j u m p i ng j a c k s du ri n g ea ch co m m ercial break, play with the kids, take the dog fo r a
walk , u s e 2 0 mi n u t es fro m yo u r l u n c h hour to take a brisk walk. Get of f your bu s a
f e w s top s ea r l y a n d w a l k t h e res t o f the way home.

Wh e n yo u exer ci s e, fo cu s , d o nt s i mply move arms and legs up and down. You n e e d

t o f o c u s o n th e m u s cl es . I f yo u a ct u ally think about the move you re doing and
s q u eeze th e mu s cl e yo u re w o rk i n g while you do it you rec ruit more musc le br e s
an d g et a f a s ter, m o re effect i ve res ult.

E xe rc i s e i n g en era l i s a grea t w ay t o manage stress. Researc hers have c onsist e n tly

f o u n d th a t th o s e w h o regu l a rl y s t re ngth train tend to manage stress better an d
exper i en c e f ew er a d vers e rea ct i o n s to stressf ul situa tions as those who do no t
exe rc i s e. Ou r bo d i es ca n' t recover as well if we're not strong, so a balanc ed w o r ko u t
pl an tha t i n c l ud es s t ren gt h , ca rd i o , and ex ibility training is rec ommended.

12
 Top 10 tips for Health & Wellness

Fo r b eg i nn er s - I n t ro d u ci n g exerci s e gradually is the most ef f ec tive way of ma k in g it

a l o n g ter m ha bi t . As yo u b eco m e m ore c omf ortable and c ondent you will be a ble to
s lo w l y i nc r ea s e yo u r a ct i v i t y l evel .

Bre a k up you r wo rko u t s . I f yo u d read a long workout, break it into small c hun k s .
" F i ve mi nu tes here, 5 m i n u t es t h ere - - it all adds up,

Si m p l y t r i c k s :

S t re tc h f o r 1 0 mi nutes bef o re yo ur mor ning showe r.

Take a br i sk , 2 0 -mi nute w a l k a t l unc h.

L i f t w ei g h t s w h i l e you wa i t f or your past a wat e r t o boil.

Take the st a i r s instea d o f the el eva to r

Park the c a r a bi t f urther f rom the shop or at wor k .

Walk a ro und t h e bl oc k a f ter di nner- make it a habit !

C h ang e you r wo rko u t s : Bo d i es rea ct to c ha nge, so c hange your workouts as o fte n a s

po s s i bl e to g et t h e b es t res u l t s .

St re tc h. I t ma ke s yo u m o re exi b l e, relieves musc le tension, and improves pos tu r e .

It als o hel p s yo u t u n e i n t o yo u r b o dy.

If yo u do n t r es t , yo u d o nt get t h e results you desire. Have two rest days a w e e k

it s d u r i ng r es t t h a t yo u r b o d y s t rengthens and grows. Overtraining will also le a d to
yo u l o s i n g en j oy m en t i n w h a t yo u re doing. Sometimes, when lif e is hec t ic , you wo nt
wan t to wo r k o u t a n d yo u s h o u l d a s k yourself where that c omes f rom: is it an excu s e
o r is yo u r bo dy t ry i n g t o t el l yo u t h at it needs more rest?

13
 Top 10 tips for Health & Wellness

S TE P 9: C O NS I S TE NC Y
Ke ep yo u r s el f m o t i v a t ed . Trea t yourself to new sports gear. Buy yourself a
c o m f y p a i r of ru n n ers t o w a l k t o work. Make yourself a new music playlist wh ich
yo u nd u p l i ft i n g a n d t o rea l l y get you going.

C ha l l eng e you rs el f. St ep i t u p . Work out 5 minutes longer. Raise the inc line leve l
o n yo u r tr ea dm i l l . Go fo r a few extra repetitions. It makes a dif f erenc e. We
sh o u l d a l way s b e p u s h i n g o u rs el ves.

E n j oy the C ha l l en ge: By em b ra ci n g every c hallenge you f ac e you will see gr e a te r

i m p r ovemen t s b o t h m en t a l l y a n d physic ally.

14
 Top 10 tips for Health & Wellness

STEP 10: S LE E P
T h e o l d s ay i n g ' yo u s n o o ze, yo u l o s e' c ouldn't be more ac c urate when it c ome s to
s h e ddi ng p o u n d s . Dep ri v i n g yo u r b ody of sleep c an speed up the aging proc es s a n d
d e t e r you r wei g h t -l o s s effo rt s . Th e brain c raves c arbohydrates when you're tir e d, s o
yo u c o u l d un k no w i n gl y s a b o t a ge even the best laid plans. Aim f or a good 6 - 8 h o u r s
(m i n i m um ) of s l eep every n i gh t t o a llow your body to restore and to prot ec t v ita l
o rgan f u n c ti o n s .

All h um a n bo dy o rga n s n eed res t fo r their normal f unc tions. The human body is like
a m a c h i ne a n d i f t h i s m a ch i n e i s over worked it may lose its balanc e. Over wor k ,
b o t h p hy s i c a l a n d m en t a l m ay ca u s e loss of health and muc h disorder. C ontinuo u s
wo rk a n d a bs ence o f res t i s b a d fo r a healthy body. T here is no spec ic time fo r
t a k in g r es t bu t a s m u ch res t a s yo u r body f eels f resh and c omf ortable is
re c o m men ded. I t i s a l s o reco m m en ded f or ladies and espec ially f or pregnant la die s
t o t a ke a s mu c h res t a s p o s s i b l e b ec ause they need it more than a normal per s o n .

15
 Stacey L Machesney MSc Public Health Nutrition

E NJ OY YO UR NU TR I TI O N CO U R S E
AN D YO U WILL LE A R N A LOT MORE
IN TH E NE X T 4 WE E K S .

T H IS PACK WILL
J U ST GE T YO U
START E D

16