health

Frederick Douglas' famous quote is "Without struggle there is no progress".
Overcoming also is a measure of strength. For week one in starting the program,
eliminating those foods we love and are unhealthy for the body and eating every
three hours may be the struggle. Be sure not to consume any salt, sugar, oils
(except canola, sunflower or olive oil sparingly), and dairy. Think all natural and
fresh. Drink at least 100 oz. of water daily. Stay focused on the final outcome.

Something to know:
Eating every three hours increases the basal metabolic rate, your energy levels,
suppresses appetite naturally, lowers cholesterol levels, and reduces the
belly-bulging cortisol. Remember drink water.

Fitness:
You should stretch at least 10-15 minutes a day. Before waking or going to sleep
stretch in bed. At the desk at work. While watching TV. Take a deep breathe and
extend your arms over your head and reach for the sky. Then exhale while
releasing your arms to your side. Bend forward to reach towards your ankles. Turn
your upper body to the left while keeping your lower body in place, hold then
repeat on right. Stretches should be held for 5 seconds and abs in. If you have not
been into exercising you may want to first consult your doctor. When you start
begin in moderation. Maybe walk for 15-20 then add 5-10 minutes each week to
build endurance. If you don't like cardio, you may want to try yoga or pilates. They
help length the muscles to make them leaner (you also sweat because they focus
on particular areas and you use muscles you usually don't).

Dr. Tamara B. Payne
Group Leader C


			Total Health Makeover 25 lb. Challenge

		Hello, As most of you may know, recently I have made great strides in improving my physical appearances and more importantly, my health with the lost of over 70 pounds. I have invited a few other friends to join the quest in which we supported each other and they have also lost weight and improved their health. Having you all in mind, I thought it would be wonderful if we all supported each other and make tremendous progress while doing so. We don't have to walk this walk alone. It is too important that we all approach this with a can do attitude. Make it priority. Let's get it done for some and started for others. We will kick off January 2nd. This approach will be a holistic, more natural approach to good health. We will incorporate Michael Thurmond's 6-week body makeover and some suggestions from natural health specialists as well as fitness strategies. To join first all participants need to get their body type (steps below). Each body type will have slightly different food items on the menu. All menus consists of good portions of vegetables, some poultry and fish (little red meat), grains and beans, and some fruit. It eliminates flour, oil (olive oil allowed sparingly), sugar, white rice (for some), pastas, butter, egg yolks, sodas, juices, alcohol, and dairy. Water is a must. You will be assigned a body type group leader, who will track each group member's progress, assist with the eating plan, and lead the support communication. Your group leader will provide support and has probably already been on the program. Then take a look at the calendar and weekly progress form. You can submit your progress through the website. It is due every Monday by noon. No one should be bashful of where they are in their journey. You can't receive a blessing if you don't ask. Now let us be a blessing to one another. I'm excited and I hope that you are too!! Sincerely, LaWanda Morrison Group Leader A No more participants this cycle. Closed entry 1/18/07. Joining the challenge Step #1 Click to get body type. Click on 6-week body makeover and then blueprint for free (go to lower right side of site). Answer all questions. Once you get your body type, go to step 2. Step #2 Click to complete initial form for group leader. Be sure to click the submit button. This will be sent to the group leader for your body type.

	Group Members 6-week Calendar Submit report by noon on Monday. Weekly Progress Report



Additional Resources: (all books can be found in bookstores and online) 6 Week Body Makeover by Michael Thurmond www.bodymakeover.com 6 Day Body Makeover by Michael Thurmond The 3-Hour Diet by Jorge Cruise www.JorgeCruise.com (use for reference about diets; different plan) For those with little time or don't like to exercise. 8 Minutes in the Morning by Jorge Cruise (excellent exercise to lose weight) 8 Minutes in the Morning: Lean Hips and Thin Thighs by Jorge Cruise Windsor Pilates DVD set (has a 20 minute workout) Yoga or mixed (Yoga and Pilates) DVDs Natural Health Information Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health by Andrew Weil, M.D. (discuss everything; also has recipe books) Natural Cures: "They" don't want you to know about by Kevin Trudeau www.naturalcures.com