Instead of covering up your digestive symptoms with medications laden with side effects many of which actually cause further digestive damage rather than fix the real prob- lem , why not dig deeper? Why not uncover the true foundational digestive imbalances that, when resolved, eliminate the need for such treatments in the first place?
What if, by balancing your gut bacteria with the right foods, sup- plements, and lifestyle, you might be able to finally drop the weight that has burdened you for so long?
Could the answer really lie within you? Could the bacteria you house within your gut have the power to turn your health around for the better? It sure can. And I will show you how. The Skinny Gut Diet is a lifestyle that will transform your health by giving you the tools to eat well for your gut, so that you can fi- nally lose weight and feel great. You will learn how to eat foods that nourish you and the population of beneficial bacteria within you.
You will discover the three simple rules that make eating healthy easy and delicious. A two-week menu planner will guide your meal decisions and give you inspiration to adapt the diet to your own preferences. A simple supplementation guide will help you round out your diet to keep you nourished from the inside out, and a rescue kit will help you navigate in the world with your new eating habits. By traveling back to the source of your overall health and address- ing the imbalances in your gut, you can fundamentally change the downstream effects that have kept you overweight and unhappy for so long.
This book will give you the tools you need to finally shed unwanted weight—both of physical pounds and of unhappiness. Yours in vibrant health, Brenda Watson. I t is no secret that your digestive tract performs vital functions that allow your body to work optimally. After all, over the course of a lifetime you will eat over 60 tons of food that must be broken down into nutrients that can be absorbed and used by your body, while the rest—what we usually think of as waste—is removed via bowel movements.
Digestive function is hardly a new discovery. What is most remarkable about your digestion, however, is at the microscopic level—your gut microbes, mostly composed of the bacteria within your digestive tract.
Living inside you at this very moment is a community of organ- isms. You house a literal ecosystem inside your digestive tract made up of trillion microorganisms that outnumber—by ten times! Numerically speaking, you are only 10 percent human.
The other 90 percent is mostly bacteria along with other microbes such as yeasts, viruses, and, yes, even parasites. In fact, it is no longer plausible to consider yourself as one being. You may now think of yourself in the plural— we rather than I. The vast majority of your gut microbes are bacteria. The remaining microbes include yeasts, viruses, and parasites. Your heart will beat an average of 2. Your microbial genes work together with your human genes to keep you healthy or, in certain cases, cause dis- ease.
The DNA of your bacteria is unique to you, like a fingerprint, and research shows that your bacterial genes may impact your health even more than your own genes will. Considered an organ in their own right,1 the microorganisms in your digestive tract perform an astonishing array of functions that are only recently being regarded as an integral component of human health.
Once con- sidered simply passengers as they traveled through our intestines, it is now known that not only do our microbes rely on us but, perhaps even more so, we rely on them.
Every surface of your body—both the outer cover of the skin and the inner linings that include the digestive tract, urogenital tract, and even the respiratory tract—is covered in microbes. Researchers world- wide are currently hard at work trying to characterize these microbes and determine their relationship to human health. Their discoveries are turning out to be some of the most exciting medical advances of our time.
Your gut bacteria can help you:. Reduce silent inflammation the root cause of chronic dis- ease. Improve immune function. Reduce digestive distress and stay regular.
Reduce depression and anxiety. Pretty remarkable, I would say. Did you have any idea your gut bacteria could do so much? The bacteria in your gut are hard at work, day in and day out, keeping you healthy and protecting you against disease. If you are reading this book, you are likely facing the same strug- gle with weight that I have faced—endless dieting, endless cheating, and endless fluctuations of not only weight but the moods and other health conditions along with it.
I went on a search for the real answer to weight loss and good health. What I found would surprise you. Through my research and experience working with others, I found that the only way to truly achieve lasting weight loss was by looking within and balancing the gut—that is, increasing the beneficial bacteria and decreasing the harmful bacteria.
Without gut balance, you will only lose superficial weight and you will only achieve superficial health. By balancing your gut—and addressing your health at its true core—you will be able to finally get to the heart of what ails you physically, mentally, and emo- tionally, as you will see.
Truly, your health begins in your gut. I suffered from chronic fatigue and migraine headaches, and a range of diges- tive disorders that persisted into adulthood. Plus, I was overweight. All these conditions, I learned later, were directly related to my gut. I, perhaps like you, was a child of the antibiotic revolution—I was given antibiotics in early childhood for just about everything.
If I had a bad cold or sore throat, I took antibiotics. If I had an earache, there were more antibiotics. Stubbed my toe? Just in case, I took antibiotics. You know the routine. As a result of too many courses of unnecessary antibiotics, the good bacteria in my digestive system were destroyed, which led to my poor health later in life. After being frustrated for many adult years going to doctors who had no answers for my health problems, I took matters into my own hands and began to seek natural solutions.
I became my own health advocate. This was in the s, mind you, when natural health was considered strange at best.
But it called out to me because of the central theme that the body should be treated as a whole—that each system is connected to the others, and that there are natural means to help bring balance back to the body. Studies are continually being published that document gut im- balance largely due to antibiotic overuse and its correlation not only to digestive and immune health but also to a broad range of negative health conditions, including diabetes, heart disease, arthritis, mood disorders, and, of course, to the obesity epidemic currently plaguing the nation.
At the start of my journey, I did not know that my gut was the core of my health problems. But I made a decision at that time, based on what I had read in natural health books I found in a health food store, to work on my digestive health so that my overall health would improve. That decision turned out to be one of the biggest and best choices I have ever made. Everything changed when I rebuilt my di- gestive health.
It was like a light went on. By dealing with my inner landscape—by balancing my gut—I was able to finally rid myself of.
Over a period of time I regained con- trol of my health, weight, energy levels, and the inflammation that was at the root of my problems. Even though the information I had available to me at the time was not backed up with the scientific evi- dence we have today, it worked.
The basic principles of returning the digestive system to health through internal cleansing, healing a leaky gut more about that later , and restoring the balance of good bacteria are what eventually healed me.
Today, science is proving that these principles work. I became an expert in nutrition and natural med- icine, earning a degree in natural health and founding five natural health clinics.
I wrote nine books and produced five public televi- sion shows, as well as gave hundreds of lectures and radio interviews, all about the crucial foundational role of digestive health on overall health. The power of gut health to heal the body is the core of my message, and I share it whenever I can. Over the years I have worked with thousands of people struggling with health issues.
In most cases being overweight is a central theme of poor health. A few years ago, in an effort to assist family members, I dis- covered a new way of helping people with their weight that also had an amazing effect on their health issues. By restoring the balance of friendly bacteria, along with adding foods that feed the good bacteria and removing foods that feed the bad bacteria, people were finally able to drop their weight for good—and their health issues resolved.
Blood pressure dropped, cholesterol went down, blood sugar normal- ized, energy increased, and moodiness disappeared. The Skinny Gut Diet program also changed my own life. I have always known the power of probiotics—these good bacteria have been a part of my health program for many years—but by eating. I am thrilled to share this program with you. Together, we can achieve vibrant health and optimal weight. Many of these people are trying earnestly to eat less and move more, yet their weight continues to climb.
Why is it that some people can eat all they want and not get fat, while others count every calorie and regularly work out, only to gain five pounds by looking at a piece of chocolate cake? That same balance can either contribute to weight gain or to weight loss.
When your gut bacteria are out of balance, you gain weight. Conversely, when you balance your gut by eating the right foods and by avoiding the wrong foods you lose weight, reduce cravings, ease digestive upsets, boost immunity, reduce inflammation and feel great. This is what the Skinny Gut Diet is all about! The Skinny Gut Diet is a lifestyle that will transform your health by giving you the tools to eat well for your gut so that you can finally lose weight and feel great.
You will learn how to eat foods that nourish you and the population of beneficial bacteria within you. The Skinny Gut Diet is made up of 3 simple rules:. Eat more healthy fat to reduce silent inflammation Healthy fats — especially those high in omega-3 — will help to quell the silent inflammation that comes with being overweight. On the Skinny Gut Diet, you will not have to track your fat intake. Instead, you will simply make sure that you are eating the right fats while avoiding the wrong ones.
Eat living foods every day to balance your gut. In the Skinny Gut Diet, living foods include those foods that increase your good gut bacteria. The living foods that you will eat daily include the following:.
Living foods either contain beneficial bacteria or they act as food for the beneficial bacteria already in the gut. When you eat living goods on a regular basis, you will replenish the good bacteria in your gut, and you will increase your fiber intake, which helps control your appetite.
Fermented foods include the following:. Prebiotics — Food for Probiotics In addition to fermented foods, you will also eat plenty of foods rich in soluble fibers called prebiotics that feed the good bacteria in your gut.
Aim to include these high-prebiotic foods in your diet as often as possible. Eat protein at every meal and with every snack to eliminate cravings. Protein is an important part of the Skinny Gut Diet. You will eat protein at each meal and snack to help keep your appetite satisfied.
Eating protein throughout the day will help curb your cravings. Do you tend to crave carbs, snacks, or sweets mid-morning, mid-afternoon, or before bed? This is your body chasing the sugar high and your unfriendly gut microbes chasing their next meal. The Skinny Gut Diet is divided into two phases: 1. Get Lean Phase and 2. Stay Lean Phase. If you are satisfied with your weight as it relates to your frame and you are choosing to make nutritional improvements to decrease silent inflammation, deal with chronic health issues, or to simply restore your sense of vitality and wellness, you may choose to begin with the less rigorous program offered in the Stay Lean Phase.
I designed the Stay Lean Phase to be flexible because everyone is unique. Apr 15, IAW the Air Force Documentation procedures. Supplemental training, resources or other needs as identified. A school administrator should be informed immediately after each incident of student restraint. As outlined by the Crisis Prevention Institute: 4. This handbook provides guidelines for the Clinical Education component of the curriculum of George Fox University's.
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