Back in Balance

Workbook

discipline,

discipline is not a punishment. it’s not deprivation or restriction. it’s liberation. it’s self-respect. it’s respecting yourself, your body, your mind, and your dreams. the word discipline derives from the latin word ‘discipulus’, meaning ‘to learn’, and the french word ‘disciple’, meaning ‘folower’--a better way of thinking about discipline is being a disciple, a loyal follower, of your best self and your dreams. discipline is the willingness and determination to take responsibility for your own well-being and show up time and time again to turn your desires into reality. and that’s not something you have to do, but something that you get to do.

Balance Your Hormones

Heal your life

Vision Workbook

Welcome

My intention for you is that within the next few weeks, you begin to see what is possible for your life.

Together, we'll explore the foundations of creating health, so that you can live with more energy, less stress, and more joy.

You'll change your story by changing your thoughts, words, and your vision for your future.

GET THE BODY RIGHT, AND THE BRAIN WILL FOLLOW

GET THE BRAIN RIGHT, AND THE MIND WILL FOLLOW

All rights reserved. No portion of this manual may be reproduced or transmitted in any for or by any means, electronic, or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use.

My Vision

With the information you'll be learning, you're going to see that you don't need to be defined by a diagnosis or symptoms.

So let's start by seeing yourself as you would like to look, feel, and be...

WHAT IS MY VISION FOR THE NEXT MONTH

HOW DO I WANT TO FEEL IN MY BODY & MY MIND

IF YOU CAN SEE IT, YOU CAN ACHIEVE IT

IF YOU CAN FEEL IT, THEN YOU CAN BE IT

- Napoleon Hill

My Strengths

The VIA Character Strengths Survey is located on https://www.viacharacter.org/survey Knowing your top strengths is a great way to leverage what you do well and apply it to situations you may find challenging right now.

WHAT ARE MY TOP 3 STRENGTHS

WHERE HAVE I USED THESE SUCCESSFULLY IN THE PAST?

HOW CAN I USE THESE TODAY?

WHETHER YOU THINK CAN OR YOU CAN'T,

YOU'RE RIGHT

- Henry Ford

My Symptoms

I'd like you to think about the ONE thing you're currently struggling with that you'd like to improve.

In this program, you'll be asked to complete a Metabolic Chaos Scorecard Assessment. Once you do this, please note your score, and the date. You may have multiple symptoms that you may not realize are actually connected to that ONE thing -anxiety, bloating, brain fog, constipation, dehydration, low energy, insomnia, heart palpitations reflux, restless legs, teeth grinding...

I suggest you review this every quarter so you can track any changes and note improvements / progress.

DATE

SCORE

YOU CAN'T MANAGE WHAT YOU DON'T MEASURE

- Peter Drucker

My Intentions

People who set intentions are 10x more likely to see them become reality. There are 365 Days in a year, and every passing minute is a chance to turn things around.

Small, Measurable, Actionable, Results-Oriented and Time Specific (SMART) Goals can help you really take right action!

WHAT ONE THING WILL I FOCUS ON IN THE NEXT WEEK?

WHO WILL KEEP ME ACCOUNTABLE?

HOW CAN I USE THESE TODAY?

WHAT YOU FOCUS ON GROWS

ENERGY FLOWS WHERE ATTENTION GOES

- Dr Wayne Dyer

Break through Barriers

WHAT ARE MY BARRIERS TO SUCCESS?

HOW MUCH TIME DO I SPEND DOING THINGS THAT STEAL MY TIME?

WHAT ARE MY DISTRACTIONS?

WHAT DO I REALLY WANT?

WHY DO I WANT IT?

“Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.”

- Albert Einstein, Genius

Review the Day

LIST 3 - 5 THINGS THAT WENT WELL TODAY

HOW DID THAT MAKE YOU FEEL IN YOUR BODY?

HOW DID THAT MAKE YOU FEEL IN YOUR MIND?

DID I STRETCH MYSELF ENOUGH TO GROW?

Restore Energy

Over the next 3 months, we'll be going through the 7R Protocol. The first phase will be supporting the body's mitochondria. This diagram is your roadmap for how we're working and what will happen next

Nearly all of the chronic diseases that cause so much suffering and are steadily driving up the cost of health care, all share mitochondrial dysfunction, excessive inflammation, high cortisol levels, and other markers of broken biochemistry.

- Dr Terry Wahls, Author The Wahls Protocol

Balance Your Hormones

Heal your life

DIET WORKBOOK

My Metabolic Type

When you eat more in line with your genetic requirements, you're able to create energy. This is what we call eating for your Metabolic Type.

Energy is the first marker of health. If you notice you eat something then end up needing a nap within 2 hours, that's a clue you haven't been eating right your type, your blood sugar is off, or you're sensitive to that food.

If you've been eating low fat, low protein and high carb, but you're a Fast Oxidizer, you'll feel pretty burnt out and will likely snack a lot because you're not getting what you need from your food.

You'll be customizing your nutrition firstly by eating for your Metabolic Type, and using the Diet Check Record below to notice how you feel after each meal or snack so you can determine if that meal was satisfying your metabolic requirements.

Feel full, satisfied

Do NOT have sweet cravings

Do NOT desire more food

Do NOT feel hungry

Do NOT need to snack before next meal

Energy feels renewed

Have good, lasting, “normal” sense of energy

Improved well-being

Sense of feeling refueled, renewed and restored

Some emotional upliftment

Improved mental clarity and sharpness

Normalization of thought processes

Feel physically full, but still hungry

Have desire for something sweet

Not satisfied, feel like something was missing

Already hungry

Feel the need for a snack

Meal gave too much or too little energy

Became hyper, jittery, shaky, nervous or speedy

Felt hyper, but exhausted “underneath”

Energy dip – exhaustion, sleepiness,

drowsiness, listlessness or lethargy

Mentally slow, sluggish, or spacy

Inability to think quickly or clearly

Hyper, overly rapid thoughts

Inability to focus or concentrate

Apathy, depression, withdrawal or sadness

Anxious, obsessive, fearful, angry or irritable

My Sensitivities

Secondly, you'll be removing the foods that you're sensitive to. Eating foods that you are intolerant to can really zap you of energy.

A sensitivity to most foods can be felt within a couple hours but as much as 72 hours after eating. For gluten, it can be even longer... up to 6 months!

And this will really blow your mind!

Not all food sensitivities show up in digestion. They can show up as neuro-psychological issues, poor vision, and skin conditions like eczema, hives and psoriasis.

Why? Because the liver becomes congested from dealing with multiple stressors.

I'm suggesting you remove known inflammatory foods like Dairy, Gluten, Sugar and Alcohol, because they drain the body of it's energy. It's common to begin feeling noticeably better within the first 7 - 14 days, once you're putting back in nutrients.

Hydrate

We often forget how important it is for us to stay hydrated. Water constitutes 60% - 80% of the human body. As little as a 2% drop in hydration impairs performance in tasks that require attention, psychomotor and memory skills, as well as the ability to make decisions. Adding a small pinch of Redmond's or Celtic grey sea salt to your water will amplify your hydration efforts and support your adrenals.

KEEP A 500ml BOTTLE OF WATER NEXT TO YOUR BED AND TAKE A FEW SIPS ON WAKING

EAT CELERY, CUCUMBERS, AND WATERMELON OR OTHER WATER RICH FOODS TO SUPPLEMENT YOUR FLUID INTAKE

WATER IS LIFE'S MATTER AND MATRIX, MOTHER AND MEDIUM. THERE IS NO LIFE WITHOUT WATER.

- Albert Szent Gyorgi

Protein

The building block of your neurotransmitters and your hormones. Consuming more protein with each meal will not only make you more emotionally balanced, but also satiated. Chemically, you are slowing down the conversion of glucose and balancing your blood sugar. You're also supporting Phase 2 Liver Detoxification!

REAL FOOD DOESN'T HAVE INGREDIENTS

REAL FOOD IS INGREDIENTS

- Jamie Oliver

Essential Fats

Your brain is made up of 60% fat. Your hormones are made from B Vitamins and Cholesterol! Good fats are vital for health. They carry, absorb, and store fat-soluble vitamins (A, D, E, and K) in your bloodstream.

If ever you've been low in Vitamin A or D, consider drizzling your vegetables in organic, grass-fed butter, Extra Virgin Olive or Coconut Oil.

Almond Butter

Avocado

Chia Seeds

Coconut

Free Range Eggs

Flax Seeds

Nuts (Walnuts)

Olives

Salmon

Energy Lifters

Thiamine (Vitamin B1) - Decreased levels affect mitochondrial activity (aka the powerhouse of the cell) thereby decreasing energy production. Find it in black beans and cauliflower.

Vitamin B6 - Low levels correlate with the brain using less glucose to produce energy and disrupts brain cell communication. Incorporate more eggs, chicken, and watermelon to add in B6!

Folate (Vitamin B9) - A deficiency disrupts cell development meaning your body requires more energy for normal activity. Find it in dark leafy greens like spinach and asparagus.

Vitamin B12 - You can’t get this on a plant-based diet so choose beef, eggs, and salmon.

Vitamin C - This essential antioxidant is vital for energy, and for helping the liver. If levels are low, it can lead to fatigue and low immunity.Find it in camu camu, broccoli, brussels sprouts, and kiwis!

Vitamin D - When deficient, inflammation occurs and your brain can be damaged. You’ll mostly get it from sunlight but food sources include mushrooms, sardines, and egg yolks. If you're supplementing, you require Vitamin K2 and Magnesium to help it convert.

Vitamin E - If you have a digestive disorder you may become deficient in this vitamin, causing problems for nervous system development. Find it in almonds, spinach, and sunflower seeds!

Zinc - Zinc deficiency is fairly common and is a hallmark of chronic fatigue syndrome. Seafood, namely oysters.

Magnesium - Decreases inflammation and relaxes the nervous system. Find it in Almonds, Avocados, Buckwheat and Cacao.

Liver Support

DHEA, Estrogen, Progesterone and Testosterone make up our sex hormones. If we experience issues like headaches, acne, sore boobs, or night sweats, it can indicate an imbalance in our sex hormones and a sign of liver congestion. Helping the liver out with supportive foods will reduce the stress the body is under.

NAC - which is sulfur rich - is found in eggs, while glutathione can be found in Rooibos Tea. You may also need to supplement NAC and Glutathione to reach the required levels if you're not absorbing adequately through food.

Remove Alcohol

Brassicas

Citrus

Antioxidants

Reduce junk food

Dandelion Tea

Filtered/spring Water

Oily Fish

NAC + Selenium

Healthy Hormones

DHEA, Estrogen, Progesterone and Testosterone make up our sex hormones. Painful periods, heavy periods, endometriosis, PCOS, and PMS can indicate estrogen dominance. Periods that just go and on can indicate a lack of progesterone. Consuming Bitter Greens and Pink or Purple Vegetables combined with B Vitamins & animal protein, maca root powder, pumpkin seeds, flaxseeds, sunflower seeds and sesame seeds, regulating blood sugar and cortisol will support healthier sex hormones.

Bok Choy

Brussel Sprouts

Cabbage

Carrots

Cauliflower

Collard Greens

Mustard Greens

Radish

Turnips

GREEN ISN'T JUST A LUCKY COLOUR.

IT'S A KEY NUTRIENT FOR YOUR BRAIN AND MENTAL HEALTH

- Dr Uma Naidoo

Nitric Oxide

We measure oxidative stress with the Metabolic Wellness Panel, which will tell us how our cells are aging and if there is damage.

Vegetables like arugula, beetroot and celery are packed with nitrates, which are converted to nitric oxide (NO) in your body. NO promotes vasodilation, improving cardio vascular health, making the blood vessels a little more full and lowering blood pressure. It is crucial to maintain the required levels of NO as it supports stem cell activation and can slow down or reverse telomere shortening, therefore preventing brain degeneration.

A telomere is the end of a chromosome. Telomeres are made of repetitive sequences of non-coding DNA that protect the chromosome from damage. Nitric oxide has an anti-aging effect on telomeres.

One of the easiest ways to improve NO Production is while we sleep by inhaling and exhaling through the nose. But there are lots of ways to to improve NO, including supplementation.

Arugula

HIIT

Beetroot

Mouth Taping

Celery

Redlight

Reducing Toxins

We're surrounded by chemicals and toxins in our air, water, personal care products, pots and pans, electromagnetic radiation from our smart phones, computers and microwaves, and our food. While you're not always in control of the air, you can take steps to reduce toxic exposure by starting with food. Make sure to buy organic produce and to wash thoroughly before eating.

Occasionally cook vegetables to help reduce the amounts of oxalates in your diet. Oxalates are a part of the anti-nutrients.

Apples

Celery

Cherries

Collard Greens, Kale,

Mustard Greens

Grapes

Nectarines

Peaches

Pears

Peppers

Spinach

Strawberries

Tomatoes

Anti - nutrients

Anti-nutrients block the absorption of nutrients. Anti-nutrients are naturally found in animals and many plant-based foods. In plants, they are compounds designed to protect from bacterial infections and being eaten by insects.

The term “anti-nutrients” suggests what they are. Whereas nutrients are substances that nourish plants and animals to grow and live, anti-nutrients earn their title because they can block the absorption of nutrients. Anti-nutrients are naturally found in animals and many plant-based foods. In plants, they are compounds designed to protect from bacterial infections and being eaten by insects.

There are several compounds in the foods we eat classified as anti-nutrients. Examples include:

• Glucosinolates and goitrogens in cruciferous vegetables (broccoli, Brussels sprouts, cabbage, kale)—can prevent the absorption of iodine, which may then interfere with thyroid function and cause goiter. Those already with an iodine deficiency or a condition called hypothyroidism are most susceptible.
  
• Lectins in legumes (beans, peanuts, soybeans), whole grains—can interfere with the absorption of calcium, iron, phosphorus, and zinc.
  
• Oxalates in green leafy vegetables, tea, beans, nuts, beets—can bind to calcium and prevent it from being absorbed.
  
• Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium.
  
• Saponins in legumes, whole grains—can interfere with normal nutrient absorption.
  
• Tannins in tea, coffee, legumes—can decrease iron absorption.
  

It is not known how much nutrient loss occurs in our diets because of anti-nutrients, and the effects vary among individuals based on their metabolism and how the food is cooked and prepared. Many anti-nutrients like phytates, lectins, and glucosinolates can be removed or deactivated by soaking, sprouting, or boiling the food before eating.

Another consideration is that these anti-nutrients affect the absorption of nutrients eaten at the same meal. Therefore to lower this risk, it is recommended to avoid eating large quantities of foods containing anti-nutrients at one meal, and to eat a balanced diet throughout the day with a variety of foods.

Text above is quoted from the following article:

https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/

Healthy Swaps

Regular

Bread

This bread mix has only 5 ingredients.

Made with coconut and almond flour,

all you add is a little olive or coconut oil

and eggs / flax eggs.

Gluten-Free

Bread

This brown rice penne contains only

organic brown rice so it’s a safer option

than some of the other products, as

brown rice is high in protein.

Regular

Pasta

Gluten-Free

Pasta

WHATEVER YOU ARE NOT CHANGING, YOU ARE CHOOSING

- Dr Nasha Winters

Grocery Hacks

Remember to pick up vegetables that will last. Consider fresh produce that has a longer shelf-life like Cabbage, Carrots, Onions, Oranges, Peppers, Sweet Potatoes and Tomatoes.

Find organic frozen broccoli, cauliflower, asparagus, sugar snap peas and even freeze some yourself, so they keep longer, and all you need to do is steam or lightly cook them for 5 minutes when you're ready.

Order Organic Grass Fed Beef from Piedmontese, Beef Sticks from Paleo Valley, and Wild Caught Fish from Wild Alaskan.

MASTERY IS NOT A DESTINATION. IT'S AN EVOLUTION

- Dr Nasha Winters

Beautiful Skin

Since older cells are constantly shed and replaced by younger ones, our body needs a steady supply of key nutrients to support this rapid growth. Feed your skin the vital nutrients it needs to help it stay soft, supple, wrinkle-free and blemish-free.

Vitamin A in Liver

Collagen

Vitamin C

Vitamin E

Exercise

Omega 3s

Sleep

Meditation/Prayer

Sunlight

Create The Perfect Meal

Mix and match these ingredients for maximum flavor (and minimal work). The result? Hundreds of perfectly portioned meals that encourage you to eat from the rainbow, and support your health goals. If you’ve gotten your MRT and MT results back, keep your results and protocol in mind.

PER SERVING:

PROTEIN

Women: 1 palm

Men: 2 palms

VEGETABLES

Women: 1 fists

Men: 2 fists

CARBS

Women: 1 cupped hand

Men: 2 cupped hands

FAT

Women: 1 thumb

Men: 2 thumbs

ADJUST PORTIONS UP OR DOWN ACCORDING TO:

• How frequently you eat

• How active you are

• Your size/caloric needs

• Your Metabolic Type

• Appetite and satiety

• Time of Day

BEING STRESSED MAY CHANGE THE FLOW OF BILE

BILE IS NEEDED TO SOLUBILIZE FATS AND ELIMINATE TOXINS

- Dr Deanna Minich

Add fresh herbs to your vegetable, or garnish the whole dish at the end.

Add dried spices to your smart carb.

Squeeze fresh citrus juice over your protein.

Sprinkle preserved foods and/or chopped nuts over at the end.

Additional flavour tips

SAMPLE MEALS

Mix and match these ingredients however you choose. Here are a few combos to get your imagination going.

MAKE AN AMAZING MEAL TONIGHT

• It’s easy to do

• Based on flavor science

• The template is flexible

• The meals taste great

• They’re good for you

The Perfect Plate

2L Purified or spring Water Per Day

PROTEIN SERVING SIZES

Women: 1 Palm

Men: 2 Palms

Coconut Halibut

• 4 tbsp coconut aminos
• 1 unwaxed lemon, juiced
• 1 cup water
• 1 tbsp sesame oil
• 2” piece of ginger, peeled and finely chopped
• 1 small head of cabbage, halved and sliced
• 1 large carrot, cut into matchsticks
• 1 lb fillet wild halibut or other white fish, de-boned and cut into 4 pieces
• 1 serrano chile, thinly sliced (garnish)
• 2 scallions, thinly sliced (garnish)

In a large dutch oven style pot, combine the

coconut aminos, lemon juice, water, oil, ginger, cabbage and carrot. Gently stir in the pot and

bring to a gentle simmer.

Place the fish on top of the simmering bed of cabbage and cover with a tight fitting lid. Cook until the fish is just done (barely opaque in the center) around 4-8 minutes, depending on the thickness of the filets.

Spoon the fish into bowls, placing a spoon of cabbage mixture into each bowl and garnish with serrano chiles and scallion slices.

Serve and enjoy!

Potassium Broth

Potassium is one of the most crucial nutrients for energy, heart health, and liver detoxification and we need 4,700mg of it per day! Sadly due to western diets, we're not getting enough of it. But here's a simple broth you can create, batch into canning jars and freeze for quick access to potassium.

• 6 medium Russet potatoes
  
• 6 celery stalks
  
• 1 bunch parsley
  
• 1 medium parsnip
  
• 2 medium carrots
  
• 1 oz. kelp/kombu
  
• 12 cups purified water
  
• ginger root, 5 1-in. slices
  
• Italian seasonings blend (optional)
  

1. Measure water into 6 qt pot, then cover. Bring water to a boil.
2. While water heats up, wash produce gently - avoid hard scrubbing as this will deplete minerals found in the vegetables' skins.
3. Peel potatoes to a depth of 1/8 in. Set potato bodies aside for other use, or discard them.
4. Cut other vegetables in half, so they will fit into the pot.
5. When water boils, put all veggies (except potato bodies) and seasoning into the water.
6. Bring broth to a boil, with the lid on, again, then simmer, with the lid on, for 1.5 hrs.
7. Add the ginger slices; then continue simmering with the lid on, for 30 min.
8. Remove large vegetable matter, then allow small vegetable matter to settle for 5 minutes with the lid on.
9. Ladle into canning jars (fill to neck). This will allow you to expose smaller portions of the broth to airborne bacteria for less time, preventing premature spoiling.
10. To get the last of the broth, pour it through a mesh strainer.

Bonus Recipe

Healing Adrenal Smoothie

This drink contains the perfect ratio of protein, fats, carbs to balance blood sugar, therefore assisting in proper metabolism, adrenal, and thyroid function. This drink is supportive for about 80% of people. If you struggle with bacteria or yeast overgrowth, you may not react well at first due to the sugar content, but you can add this in after completing a Heal Your Gut protocol.

Fresh squeezed orange juice provides the liver with enough glucose to regenerate, while giving quick carbs to the thyroid so it can better work to regulate metabolism.

Collagen is loaded with amino acids, which are 12g pure protein. It's helpful for thickening the gut lining and helping it heal.

Coconut cream provides the brain supporting fat that will slow the release of glucose in the OJ enough to provide balanced blood sugar. It also contains a calming peptide, which helps quell anxiety.

Celtic Sea salt contains all 84 essential trace minerals that the adrenals and nervous system need to function properly.

Ingredients

• 6 oz. orange juice (fresh squeezed or cold pressed like Evolution brand)
• 2 Tbsp. organic coconut cream
• 2 Tbsp. Pasture-Raised Collagen
  
• ¼ to ½ teaspoon Celtic Sea Salt

Throw them altogether in the blender and serve, or pop into moulds and freeze. Enjoy first thing in the morning and one other time throughout the day

Alternatively, you can order the Jigsaw Adrenal Cocktail which is low sugar, and high in Sodium and Potassium, minerals needed to move toxins out of the body .

https://www.jigsawhealth.com/products/adrenal-cocktail-wholefood-vitamin-c

Diet Check Record

Use this 1 - 2 hours after each meal to see if your new eating habits are stabilizing your blood sugar and you're getting the energy you need from your food

My Meal Ideas

Variety is an essential nutrient. Eat the spectrum of phytonutrients for health and use this to map your perfect day of foods you enjoy!

BREAKFAST

LUNCH

DINNER

Practice 3 slow breaths before eating, and chew slowly, because it's not only what you eat or absorb, it's how you eat!

Review the Week

LIST 3 - 5 THINGS THAT WENT WELL

HOW DID THAT MAKE YOU FEEL IN YOUR BODY?

HOW DID THAT MAKE YOU FEEL IN YOUR MIND?

DID I STRETCH MYSELF ENOUGH TO GROW?

Balance Your Hormones

Heal your life

REST WORKBOOK

Rest

Have you heard the expression, REST for SUCCESS? So often with our frantic 21st Century lives, we're always on, always being notified by our devices, and very rarely feel like we can enjoy downtime without feeling guilty.

This state of constantly doing - and overdoing - can leave us feeling frazzled, and is disruptive of our Hormones, Immunity, Memory, Metabolism and Mood (H.I.M.M.)

IN ORDER FOR THE BODY TO HEAL,

IT HAS TO BE IN A HEALING STATE

- Alex Howard

Quality & Quantity

Quality - as well as quantity - of rest is important. The average adult is sleeping less than 7 hours per night. We're sleeping less than our grandparents due to the stresses of modern life.

The list below highlights some of the most important things you can do to improve both your quality and quantity of sleep.

HOW MANY OF THESE THINGS ARE YOU DOING?

IS THERE ANYTHING YOU CAN BEGIN DOING NOW?

Circadian Rhythm

Our bodies CLOCK Gene, PER, regulates what we know as our Circadian Rhythm. This rhythm is influenced by light.

In the morning, when our cortisol is at its highest, our melatonin is at its lowest. At night, when our melatonin should be at its highest, our cortisol should be at its lowest.

Have a look at this clock so you can understand the different processes that occur at specific times. This is the way you learn how to live in harmony with your body.

A way that we can help support healthy sleep-wake hormones is to get our lighting right! Block all blue light (light from phones, computers, artificial lighting, etc.) at least two hours before bed.

If you’re a night shift worker, investing in blue-light blocking glasses to wear while you’re at work will help your hormones tremendously! Try to get a red or orange lens pair for best results.

Cortisol

Cortisol is a steroid hormone secreted from the adrenal gland, and is highest on waking, trailing off toward the end of the day

It counterbalances the action of insulin, your blood sugar hormone. Blood sugar will drop when cortisol spikes so the body seeks out the fastest way to get the body back to homeostasis. This is why we have cravings and often make poorer food choices when stressed.

Cortisol also competes with melatonin and will always win. Meaning that if you are in a highly stressed state, whether that’s psychological stress or physical stress, your body will struggle to produce melatonin. It then becomes difficult to wind down.