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Legal Disclaimer The entire content of this report is for reference purposes only. It is not intended to be a substitute for advice given by a medical doctor. It is not advised to use the information contained in this report for self-diagnosis or treating any disease or condition. If you suspect that you have a medical condition, contact your primary care physician immediately. Information and statements regarding any nutritional supplements have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or health condition.

Copyright Notice © 2010 The Healing Canopy. All Rights Reserved. All content contained in “Secrets the Weight Loss Industry Hopes You Never Find Out” is protected under copyright. All literary work contained in “Secrets the Weight Loss Industry Hopes You Never Find Out” is the sole property of its publisher and can only be reprinted with written permission.

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Like the waistlines of many North Americans today, the weight loss industry is growing at a rapid rate with no sign of decreasing any time soon. We are bombarded through mass media with more exercise gadgets, fat burning supplements, fitness gurus, diet books, specialized weight loss centers and weight loss television programs than ever before. Yet somehow more than half of all North Americans are overweight and even worse, one third of the population is now classified as clinically obese. Logic would dictate that with the vast sums of money being spent on all of these weight loss products, that everyone would be the proud owner of “six pack abs” and “buns of steel”. Unfortunately for most people the only six-pack and buns they're familiar with, come from cases of beer and the fast food industry. So what’s really going on here? How can so many continue to fail in their efforts to shed excess body fat permanently? Could it be that an entire generation of people have been cursed by their parent’s bad genes or is it simply an over abundance of readily available fast foods that is the major culprit? The sad truth is that the very individuals and companies you look to for answers when it comes to weight loss are not actually in the business of helping you to lose weight. I know it sound preposterous, maybe even down right crazy to claim that the weight loss industry doesn’t want you to lose weight, but read on and I promise you it will start to make sense… You see it's really all about making money on the promise of a better body and not the actual delivery - selling the sizzle and not the steak. The commercial weight loss industry is built upon and depends on yo-yo dieters and fad exercisers, without whom the entire house of cards would come crumbling down and billions of dollars in profit along with it. The sad fact is that there is no big reoccurring revenue in helping people become fit and healthy permanently. Helping people to help themselves and coaching them to become independently healthy just isn’t very profitable. After all, most of the companies involved in the weight loss industry are not selling health; they’re simply selling widgets. If you feel you’ve been taken advantage of by some aspect of the weight loss industry, then what you’re about to discover in this report can help you to avoid wasting another dime of your hard earned money on ineffective weight loss products and services. You will finally learn the truth about healthy sustainable weight loss that will have you looking and more importantly, feeling great for the rest of your life!

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Secrets the Weight Loss Industry Hopes You Never Find Out
Every January when the festivities of the holidays have faded away, reality begins to sink in for millions of North Americans when they look at themselves naked in the washroom mirror. Of course, they vow that this year will be the year they finally get into shape; the year they finally look good in a bikini or fit into the jeans they used to wear in high school. This type of individual is the bread and butter of the health club industry, who looks to sign them up and lock them into a year long (or more) contract that automatically charges the new member a monthly fee whether they show up or not. In fact, some clubs hope that you don't show up because if everyone they signed up does show up consistently they wouldn't have enough room to accommodate them all! Of course, they know that only a small percentage of the new members will continue to show up after a couple of months but the health club continues to collect their fees regardless. Another common practice of many health clubs is that they will continue to deduct money from members’ accounts even after they've cancelled their membership. It can be incredibly frustrating trying to get the money back and often your only recourse is to take the owners to small claims court or simply write the money off. I suspect the latter is what these types of gym owners are counting on. Personal training is another health club offering that's designed to make your wallet thinner more so than your waistline. Often times in the corporate health club environment, personal trainers are encouraged to focus more on being salesmen rather than effective exercise coaches. Training packages are pushed on members who pay a large upfront fee for a 3-4 month exercise program that promises to get them into "the best shape of their lives!" Unfortunately what they usually receive for their money is a ‘rent-a-friend’ who may or may not know much more about exercise than the average gym enthusiast. The key here is to keep new members believing that they need to work with a personal trainer indefinitely if their weight loss goal is to be achieved. Now to be fair, there are gyms and personal trainers all across the nation that care deeply about the individual health and well-being of their members. They work hard to coach their members with the best possible information on exercise and nutrition, helping them Copyright  2010 The Healing Canopy 4

to achieve their fitness goals. Unfortunately, they tend to be in the minority. If you are fortunate enough to come across one of these exceptional facilities or trainers, count your blessings.

Healthful Hints:
When joining a health club for the first time avoid signing a long-term contract and do not give them access to your checking account or credit card numbers. Pay cash upfront, but only for 3-6 months, that way if the gym owners happen to close down with out any notice (more common than you realize) you won't be out the full amount. This should also save you money, as most gyms will give you a discount on your membership for paying cash upfront. Also, tell them that you don't want to pay the "initiation fee" (often $200 or more) when signing up - again it's just a cash grab perpetrated on unsuspecting new members. If they refuse to waive the fee, thank them for their time and tell them you're going to join their competitor's gym down the street... then watch how fast they suddenly get approval from their manager to waive the initiation fee. If you're embarking on a fitness program for the first time, I do recommend that you work with a personal trainer who specializes in exercise program design and technique. This will ensure that you get the best results in the shortest amount of time possible, with less chance of injury. Many authorities will proclaim that the best trainers are the ones with the most credentials, but it has been my experience that having a long list of letters after one’s name doesn't always guarantee that they're good at what they do. I recommend choosing a trainer with 'in the trenches' experience who specializes in a holistic approach to designing exercise programs - this means evaluating your entire lifestyle from a physical, mental and emotional stand point. They need to discover who you truly are and what your goals are, as well as what has prevented you from achieving those goals in the past. They should be a coach instead of just an instructor and they should be educating you along the way by imparting the knowledge and tools you need to stay fit and healthy for a lifetime. It's your prerogative if you choose to work with a trainer indefinitely but if the trainer does his/her job correctly, then you should be more than capable of training on your own when your program is finished. Another option, if you are self-motivated, is to purchase your own fitness equipment and get fit in the comfort of your home. No lining up for machines, no other members leaving their sweat on benches, no random naked people striking up conversations with you in the change room, no annoying music... you get the idea. Copyright  2010 The Healing Canopy 5

Some of the equipment I recommend (depending on your budget and available space) are dumbbells or Power Blocks, a barbell and Olympic plates, a solid bench, squat stands, kettlebells, sandbags, Olympic rings or a TRX, a Swiss-ball, a Power Wheel, a door way chin-up bar and Club-bells. Most of this equipment will allow you to perform any exercise you can do in a commercial gym and sometimes more.

Dieting Disasters
We've all been told that diets don't work, but type the word "diet" into Google and you'll get back millions of hits on this one topic alone. Likewise with, type the word diet into the book section search field and you'll get title listings in the hundreds of thousands. For something that doesn’t appear to be very effective for long-term fat loss, it certainly is a popular subject. Publishing companies love diet books because year after year they continue to be a cash cow for the industry. With an endless stream of eager customers willing to part with their hard earned money in the hopes that the quest for their desired body will finally be discovered in the pages of the next chapter. The back cover of diet books will often be text rich with celebrity endorsements proclaiming how this diet helped them get into the most fabulous shape of their careers before a red carpet appearance at the Oscars. What they fail to mention, is the hired team of personal chefs and fitness trainers at their beckon call that helped them to slim down, so that they could fit into that designer gown or tuxedo. One more thing about celebrities - don't believe any of the photographs you see in popular magazines with them looking impossibly fit and gorgeous. Photoshop (digital photo editing software) is fairly standard when it comes to touching up "little blemishes" that make the rest of us look human. If you doubt the editing power of Photoshop, watch this video: With many of these diets, the weight loss is temporary and can be the result of not just fat loss but also water, muscle and even bone density loss. This could result in serious long term consequences for your body's metabolism and overall wellness. As your metabolism begins to malfunction, this could result in a regaining of the lost weight and often an additional amount gained on top of that. Like constantly taking two Copyright  2010 The Healing Canopy 6

steps forward and three steps back, this is the yo-yo effect that can be so frustrating for dieters and so rewarding for diet book publishers. The problem with 99% of all diet books on the market today is that they fail to acknowledge the biochemical individuality of human beings. As different as we are from each other on the outside, we are also as different on the inside. This is why with onesize-fits-all diet plans, you have some people who claim it worked wonders for them, others will say it did nothing for them at all and still others who will say that it actually made them get fatter and feel worse! Because of factors such as genetic heritage, environmental influences, food intolerances, stress levels and physical activity levels, every person will have different nutritional requirements in order to generate energy and well-being. Without the correct dietary approach to address these issues, your body cannot maintain homeostasis (health balance) and your quest to burn body fat and build lean muscle will become a never-ending struggle.

Healthful Hints:
The only eating plan available today that can accurately determine the correct nutritional requirements for your unique metabolism is called Metabolic Typing. The Metabolic Typing nutrition plan utilizes an in-depth questionnaire that identifies the correct macronutrient ratios (protein, carbohydrates and fats) and the appropriate foods that will help your body's trillions of cells to create sufficient energy and maintain homeostasis. Upon completion of the Metabolic Typing questionnaire, your personal Metabolic Type will fall under one of three basic categories: 1. The Carbohydrate Type (also known as a slow oxidizer or sympathetic dominant) - this person requires more carbohydrates and less fat and protein in order to optimize their metabolism. 2. The Protein Type (also known as a fast oxidizer or parasympathetic dominant) - this person requires more protein and fat and less carbohydrates in order to optimize their metabolism. 3. The Mixed Type (also known as a balanced or mixed oxidizer) - This person requires a balanced ratio of carbohydrates, proteins and fat in order to optimize their metabolism. Metabolic Typing nutrition plans also give you a detailed listing of all the foods in each category that have shown to be the most beneficial for each particular Metabolic Type, therefore allowing you to better achieve optimum health. This will not only move you Copyright  2010 The Healing Canopy 7

naturally toward your body's healthy set weight point, but it will strengthen your entire system so you can better your odds of preventing disease in the future. To obtain the best results from your Metabolic Typing profile, it's recommended that you work closely with a Certified Metabolic Typing Advisor (CMTA), who will help guide you through the set up and implementation of your Metabolic Typing nutritional program. CMTA's will also evaluate your lifestyle and educate you on how to enhance the benefits of your Metabolic Typing plan by improving factors such as proper sleep, healthy grocery shopping guidelines, safe cooking tips, reducing stress, detoxification, appropriate selection of nutritional supplements and helping you to choose and source the best possible natural foods in your area. Once you've discovered your Metabolic Type and are working towards fine tuning the correct macro-nutrient ratios with each meal and snack, you will also want to use the following guidelines when grocery shopping: - Purchase as much organically grown produce as possible and from local farmer's markets in available in your area. - Purchase free-range pasture raised eggs and meat free from hormones and antibiotics. - Purchase only wild caught fish such as salmon, sardines, mackerel or trout. - Shop more often to ensure that your food is fresh. - Use organic whole butter and virgin coconut oil for cooking and extra virgin olive oil for salads and vegetables. Also, when shopping for produce look for the Price Look-Up code (PLU) sticker to help you identify how the produce was grown: - PLU's beginning with the #9 are organically grown. - PLU's beginning with the #4 or 5 are conventionally grown. - PLU's beginning with the #8 are genetically modified organisms (GMO's). If budget constraints make it difficult to buy all of your food organic, then below is the “dirty dozen” listing of produce (based upon pesticide contamination levels) that you should make certain to only buy organic: 1. Peach 2. Apple 3. Bell Pepper Copyright  2010 The Healing Canopy 8

4. Celery 5. Nectarine 6. Strawberries 7. Cherries 8. Kale 9. Lettuce 10. Grapes (imported) 11. Carrot 12. Pear

Fat Burning in a Bottle
Open any popular health and fitness magazine today and you'll be bombarded by page after page of fat burning supplement ads all claiming that their product will effortlessly incinerate body fat and build lean, sexy muscles virtually over night. The ad copy is carefully constructed by expert writers to instantly get your attention and draw you in by hitting emotional triggers that you may not even be aware are lurking deep within your subconscious. Powerful images of before and after photos complete with touching and inspiring testimonials (usually fake and/or paid models) are placed strategically to further convince you that their product is the magic bullet you need to finally win the weight loss battle. If you viewed the video on the power of Photoshop editing in the previous dieting section, you should no longer need convincing that these images are far from reality. Not only is Photoshop used to make the before and after photos more dramatic, but so is lighting, body positioning, hair and makeup, as well as liberal use of spray on tans and sometimes even chemical enhancements (i.e. anabolic steroids). I've even spoken to fitness models who were in amazing shape to begin with and were asked by a supplement company to intentionally gain weight for the before photo and then lose it all again for the after photo. Of course, these models never even used the company's product to lose the weight! Many of these fat burning supplements contain questionable ingredients, derived from questionable sources and are back by pseudo scientific studies if any at all. They are often loaded with 'natural' stimulants that gives the user a temporary boost of energy caused by an over stimulation of the adrenal glands as well as various neurotransmitters in the brain.

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Long-term use can throw your entire hormonal system out of whack and deplete your crucial supply of brain chemicals such as dopamine and serotonin. This will make fat loss next to impossible and eventually lead to other disorders like chronic fatigue, insomnia, eating disorders, addictions of all kinds, multiple pain syndromes, digestive problems, anxiety and depression.

Healthful Hints:
The only supplements that I recommend people use to aid their fat loss are fish oil, green tea and coconut oil. To be honest, I don't even consider these to be supplements, as they are more like functional foods with many health-promoting benefits that extend beyond just increased fat loss. Fish Oil: - Increases body thermogenesis. - Supports a healthy cardiovascular system. - Aids in optimal brain function. - Maintains healthy joints. Only choose molecularly distilled wild caught fish oil to ensure all toxins have been removed. Green Tea: - Increases metabolism. - Increases energy and mental focus. - An excellent source of antioxidants. - Strengthens immune system function. Only choose green tea that is organic and has been harvested in Japan using traditional methods. Coconut Oil: - Increases metabolism by optimizing thyroid function. - Fights viral, bacteria, parasites and fungal infections. Copyright  2010 The Healing Canopy 10

- Helps to strengthen the immune system. - Promotes a healthy cardiovascular system. - Improves the absorption of vitamin and minerals. Only choose organic virgin coconut oil. Visit for more information on these products.

Televised Trickery
Another popular trend in the fitness industry are weight loss shows where overweight contestants are placed on calorie restricted diets and are forced through punishing daily workouts by celebrity trainers, all for the chance to win big bucks. The problem with these programs is that it gives viewers a false idea of what it takes to get in shape and be healthy for a lifetime. Crash dieting and high stress workouts day in and day out may work temporarily for those on the show, who are in a bubble surrounded by cameras, with full-time trainers, having meals prepared for them and do not have any of the obligations or distractions of real life. But what happens when these contestants go home and all of a sudden there is no one around to monitor and push them? What happens when they have access to all of the junk food unavailable on the show and their metabolisms start going haywire from previous forced caloric restriction? Who will they turn to when nagging injuries and chronic fatigue begin to set in if they attempt to maintain the pace of the punishing workouts on the show? These television shows are popular because people love before and after spectacles, where in a nice 30-60 minute tightly edited package they can imagine themselves magically transforming from the unhappy chubby girl, into the slim and sexy popular girl. However, when the show is over the question then becomes: Is this program of diet and exercise healthy and more importantly is it sustainable? If you haven’t already guessed, my answer would be absolutely not. Of course the producers of the show would argue that it is sustainable and everyday folks can get the same amazing results as the contestants on the show and I’m sure they'd be

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more than happy to sell you their new spin off diet and exercise books and DVD’s to show you how to do it. Follow the link below to find out what life is like for one the contestants of these “reality” shows two years after the cameras stopped rolling:

Healthful Hints:
Turn off your television and go for a walk outdoors.

How to Lose Weight and Feel Great for Life!
So far we've covered the negative side of the weight loss industry and hopefully I've opened your eyes to some of the deceptions that are designed to take your money and keep you on the weight loss roller coaster for life. Now it's time to switch gears and reveal the fat loss secrets that will help you gain a better understanding of your body and what you need to do to keep yourself fit and healthy for life!

Exercise Prescription
Holistic Health Practitioner Paul Chek has often said that "Exercise is like a drug, if you give the wrong prescription, then you'll get the wrong response!” When designing an exercise program for fat loss, it's important to take into account the total stress load in your life. Your body responds to the stress of rush hour traffic much the same way it would have hundreds of thousands of years ago if you were being chase by a saber toothed tiger. When the stress presents itself, a sequence of events occurs inside your body that triggers your ‘fight or flight response’. In a split second, you marshal the resources to either stand your ground and fight or quickly run away from the perceived danger by producing the hormones adrenaline and cortisol from your adrenal glands. Despite the fact that these hormones are catabolic in nature (meaning they break down your body's tissues), they are necessary to your survival in a stressful situation because they provide the following benefits: Copyright  2010 The Healing Canopy 12

- A quick burst of energy and strength. - Heightened mental focus. - Enhanced immune function. - Decreased sensitivity to pain. - Anti-inflammatory in case of injury. Once the danger has been averted and the stress subsides, your body returns to a more relaxed state (for days or even weeks) and any necessary repairs are initiated. This is the natural stress cycle that humans have evolved to handle. However with the fast pace of modern living, stress is often unrelenting with little down time for your body to recover. If you happen to have a lot of negative stress in your life, then adding excessive exercise to your daily routine will only serve to compound the problem by chronically elevating your stress hormones. Your total stress capacity is like a bucket and the daily stress you encounter is like water that is placed into that bucket. Too much water and it will eventually overflow resulting in a whole host of chronic illnesses such as: - Insulin resistance. - High blood pressure. - Obesity. - Heart disease. - Diabetes. - Lowered immunity. - Decreased brain function. - Insomnia. - Loss of muscle mass. - Decreased bone density. - Loss of libido. - Depression. Copyright  2010 The Healing Canopy 13

- Anxiety. - Emotional instability.

Healthful Hints:
Before starting your new exercise program, the first thing you'll want to do is to identify all of the sources of negative stress in your life and move toward reducing them. Use the following stress list as a guide: 1. Mental Negative - Excessive worrying, negative thinking, information overload, verbal abuse, over analyzing problems, overly self critical, underestimating your skills and self worth. Positive - Happy thoughts, learning to quiet the mind, having dreams and setting goals, being assertive, taking time to read more, set limits on work, self confidence, faith in your abilities and laughing. 2. Physical Negative - Excessive exercise, lack of exercise, excessive and/or unsafe sex, poor posture, abusive relationship, poor digestion, lack of sleep, parasites, injuries and structural imbalances. Positive - Balanced exercise program, making love, deep breathing, good posture, regular bowel movements. 3. Nutrition Negative - Processed junk food, excessive alcohol, sugar, restrictive dieting, flavor enhancers, food additives, artificial sweeteners, preservatives, eating on the run, refined salt, excessive caffeine, overeating, unhealthy fats, dehydration, food allergies and/or intolerance's. Positive - Organic whole foods, eating right for your Metabolic Type, quality nutritional supplements, fresh water, mindful eating, unrefined sea salt, chewing food thoroughly, healthy fats, protein, vegetables and fruits.

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4. Electromagnetic Negative - Electromagnetic pollution from computers, cell phones, cell phone towers, microwave ovens, television set, electric blankets, power lines, over exposure to UV rays from sunlight, x-rays. Positive - Moderate sun-bathing, contact with earth's magnetic field with bare feet, negative ions found near running water or water falls. 5. Thermal Negative - Extreme temperature fluctuations (hot or cold), frostbite, sun burn. Positive - Maintaining a constant body temperature as close to normal as possible under any circumstance at 37°C (98°F). 6. Chemical Negative - Pesticides, herbicides, fungicides, fossil fuel emissions, xenoestrogens, pharmaceutical drugs, recreational drugs, tobacco smoke, hair dyes, cleaning products. Positive - Influencing your powerful internal biochemistry with organic whole foods, balanced exercise, fulfilling relationships, proper sleep, a positive outlook on life. Once you have made your best effort to de-stress your life and become as calm as a Buddhist monk, you can begin designing an exercise program tailored to your unique situation and goals. What you will be attempting to do is create a program that will push you to the edge of your current physical capabilities, but not over that edge. Fat loss and muscle building is all about selecting the correct exercises, level of intensity and the right volume at the right time to optimize your anabolic hormones (testosterone, DHEA, human growth hormone etc.) while minimizing production of your catabolic hormones (cortisol, epinephrine and norepinephrine). When designing your own program or choosing one designed by someone else, make sure that it adheres to the following principles: 1. Focus on compound movements that utilize large muscle groups in the primal pattern movements of squatting, lunging, pushing, pulling, bending and twisting. 2. Pair opposing exercises together and perform them back to back or group 4-6 exercises together and perform them in a circuit style fashion with minimal rest in-between.

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3. Keep your workout brief (under 45 min.) and intense. This will ensure that you minimize the production of catabolic hormones and that you leave the gym with your anabolic hormones at their peak levels. 4. Start with just 2-3 training sessions per week and try to rest 1-2 days in-between each workout. 5. Have a knowledgeable trainer identify your postural imbalances and prescribe any corrective exercises that may be necessary. 6. When including cardio in your program, do interval training by sprinting all out for 3060 sec. and then walking for 30-60 sec. for 3 rounds. If you're more advanced you can try the Tabata protocol by sprinting all out for 20 sec. and then resting for 10 sec., repeating this sequence eight times in total. The latest research has shown that the net effect of this style of training is that it significantly raises your metabolism, so much so that you will continue burning calories for up to 36 hours after your last training session! A sample fat burning exercise program looks like this: Warm-up: 5 min. cardio + joint mobility drills. (A1) Barbell deadlift (A2) Swiss-ball jack knife push-ups Perform exercises back to back for 3 sets (10-12 reps each) with 30 seconds rest inbetween each set. Intervals on the treadmill: Sprint for 30-60 sec. + walk for 30-60 sec. (perform 2 rounds). (B1) 3-point dumbbell rows (on each side) (B2) Step-ups on bench w/ dumbbells (reps on each side) Perform exercises back to back for 3 sets (10-12 reps each) with 30 seconds rest inbetween each set. Intervals on the treadmill: Sprint for 30-60 sec. + walk for 30-60 sec. (perform 2 rounds). (C1) Dumbbell thrusters (C2) Pull-ups or chin-ups (assisted if needed) Perform exercises back to back for 3 sets (10-12 reps each) with 30 seconds rest inbetween each set. Intervals on the treadmill: Sprint for 30-60 sec. + walk for 30-60 sec. (perform 2 rounds). Copyright  2010 The Healing Canopy 16

(D1) Cable wood chops (reps on each side) (D2) 4-point planks (hold for 1 min.) Perform for 2 sets (10-12 reps each) with 30 seconds rest in-between each set. The above exercise program may look simple to execute, but make no mistake - it is not for the faint of heart. I highly recommend that if you're just starting out, to take the first 3-4 weeks to build a good foundation of cardiovascular conditioning and you'll want to work with a skilled trainer to coach you with proper form on the various lifts. Check out the directory below for exercise descriptions and demonstrations: Always remember that with exercise less is more and when it comes to managing your own stress load for fat loss, what you do outside of the gym is as equally important as what you do inside of the gym. The fitter and healthier you become, the more in tune with your body you will be and this will allow you to judge day to day whether you need to increase or decrease your training volume and/or intensity.

Toxic Troubles
Today we live in a world far different from the one our great grandparents knew for most of their lives. Since the 1950's, billion of tons of synthetic chemicals have been and are being dumped into our environment on a yearly basis, which eventually find their way into our bodies through food, water and air. Professor Jonathan Brostoff, Emeritus of Allergy and Environmental Health, Kings College, London has stated, "Someone who is eating an average diet and drinking unfiltered tap water is likely to ingest and be exposed to at least 200 different synthetic chemicals and chemical cocktails everyday." The human body’s systems of elimination (liver, kidneys, skin, lungs, bowels and lymphatic system) are often not capable of dealing with such an overwhelming onslaught of synthetic chemicals, that never existed before on Earth up until the 20th century. The result has been increasing rates of environmental diseases such as cancer, despite the fact that governments and various cancer associations have raised and spent hundreds of billions of dollars to "fight the war on cancer."

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So by now you may be thinking, "What does environmental chemical exposure have to do with me losing body fat?" and that's a fair question since your fear of getting cancer may be minuscule compared to your fear of wearing a new swim suit for the first time at the beach. Many scientist claim that we are currently swimming in a sea of estrogen because of a class of environmental toxins called xenoestrogens found in plastics, industrial waste, pesticides, household cleaning and personal care products to name a few. These manmade chemicals enter our bodies and mimic the hormone estrogen, thereby increasing levels far beyond normal, which ultimately throws your entire hormonal system out of balance. In women this could result in an excess accumulation of body fat, painful periods, infertility, agonizing menopausal symptoms, osteoporosis, fatigue, loss of libido, anxiety, depression, insomnia and greatly increase your chances of getting cancer (especially breast cancer), as well as type II diabetes and heart disease. In men, excessive levels of xenoestrogens will decrease testosterone levels, leading to a loss of muscle mass, loss of libido, fatigue, infertility, anxiety, depression, loss of confidence, insomnia, accumulation of body fat and an increased risk of cancer (most notably prostate cancer), as well as type II diabetes and heart disease. Nasty stuff to say the least... The liver is the main detoxifying organ of the body and is responsible for breaking down and clearing excess hormones from your body that can lead to the dysfunctions and diseases listed above. The problem is that the liver is already overwhelmed by a long list of toxins from sources such as pharmaceutical and recreational drugs, alcohol, cigarettes, paints, glues, new carpets off gassing, car exhaust, household cleaning products, personal care products, air pollutants, pesticides, herbicides, tap water, artificial sweeteners, food additives, preservatives and dyes etc. Unable to deal with this massive influx of synthetic chemicals, toxins become backed up in the liver and spill over into your system where they begin to wreak havoc on a cellular level. In an effort to protect the major organs, your system will shuttle these toxins to the further reaches of your body by depositing them into fat tissue. As long as your liver remains overburdened by these toxins, your effort to lose weight will be a struggle despite adhering faithfully to even the best exercise and nutrition program. This is because your body in an attempt to protect your major organs will not release the toxin filled fat into your system to be burned as fuel. Another growing environmental concern is heavy metals, which can accumulate in your body's vital organs and tissues disrupting their ability to function optimally. Metals such Copyright  2010 The Healing Canopy 18

as aluminum and mercury can block essential minerals (e.g., calcium, magnesium, zinc) that are needed for maintaining health. Many of us are constantly being exposed to toxic heavy metals everyday from sources such as thousands of food products, household cleaning products, personal care products and industrial products. Precautions must be taken in order to minimize your exposure to these metals and measures taken to remove them from your body if you've already been exposed (e.g. chelation therapy).

Healthful Hints:
Although modern living makes it impossible to avoid synthetic chemicals entirely, it's crucial that you begin to reduce your exposure to prevent any long-term health consequences. The following is a list of various areas in your life that can be addressed to help minimize your over all toxic load: - Avoid toxic household cleaning supplies (use white vinegar and baking soda for most jobs). - Choose natural personal care products free from synthetic petroleum based chemicals (shampoos, conditioners, hair coloring, hair styling products, perfumes, colognes, toothpaste, deodorants, antiperspirants, makeup etc.). Check out this link to find out if your personal care products contain toxic chemicals: - Try to wear clothing made from organic and natural materials such as cotton and hemp, free from toxic bleaches and dyes. If this is not possible make certain to wash new clothes thoroughly before wearing them for the first time. - Work with your health care provider to reduce or eliminate your use of unnecessary pharmaceutical drugs. - Avoid recreational drugs, cigarettes and over consumption of alcoholic beverages. - Use supplements such as milk thistle, dandelion root and N-Acetyl-Cysteine (NAC) to strengthen and cleanse your liver one-week per month. - If possible avoid residing in densely populated areas, especially areas with a large industrial base.

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- Avoid having your clothes cleaned at a dry cleaner (as extremely toxic chemicals are used) by only purchasing clothes that can be washed at home. - Do not spray your lawn with pesticides. - Avoid conventional produce, especially those grown in Central and South America and Asia (eat organic local food as often as possible). - Avoid drinking tap water and only drink spring water or reverse osmosis that has been remineralized. - Store as much of your food in glass containers rather than plastic. - Minimize or eliminate your usage of a microwave oven. - Try to decorate or renovate your home using only natural materials instead of synthetic materials such as carpet, glues and paint that "off-gas" toxic fumes. - Strategically place living plants such as spider plants, which will do an amazing job of purifying the air in your home. - Consider having your amalgam fillings replaced with a safer composite material. - Avoid most seafood, especially swordfish, tuna, shellfish, shark and sushi as these have been shown to contain high levels of mercury. - If you are found to have high levels of heavy metals in your body, you may want to find a health care practitioner skilled in the use of chelation therapy.

Master Your Metabolism
Many fitness and nutrition gurus continue to mislead the general public by saying that weight loss is simply a matter of "calories in vs. calories out". This over simplification has lead many people to attempt to subsist on very low calorie diets while at the same time exercising 5-6 days per week for up to two hours per day with the mistaken belief that this will get them lean and healthy. But after initial weight loss is achieved at the start of such a program (often from water, muscle as well as fat) your body's survival mechanisms will be activated and your

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metabolism will begin to slow down to protect you from the perceived famine. Couple this with an increase in stress hormones caused by semi-starvation and you’ll have a rebound effect that will cause your body to eventually crash and gain all of the fat back and then some. When talking about controlling your metabolism, we have to go beyond just eating less food and exercising more by looking to the main regulator of your metabolism, the thyroid gland. The thyroid gland is a butterfly shaped gland located at the base of your throat that is not only responsible for your metabolic rate, but also for temperature regulation, energy production, calcium balance and influences the body’s processing of proteins, carbohydrates and fats. Thyroid dysfunction can be caused by a number of factors including genetics, excess estrogen, autoimmune dysfunction due to environmental factors, and chronic stress. A low functioning thyroid can result in the following symptoms: - Fatigue - Cold hands and feet - Increase in weight gain - Foggy thinking - Constipation - Depression - Thinning hair - Frequent colds and/or flu - Dry skin or eczema - Muscle and joint pain - PMS or menstrual irregularities - Insomnia - Irritability - Low sex drive Copyright  2010 The Healing Canopy 21

As you can see, a low functioning thyroid gland will not only have an impact on your weight loss efforts, but on your entire quality of life. Unfortunately conventional medicine still views hypothyroidism as an isolated dysfunction of the thyroid gland and often fails to recognize the interconnection of the body's entire hormonal system. Although there are cases of thyroid dysfunction caused by autoimmune disease (such as Hashimoto's disease where the body's own immune system attacks the thyroid gland) some cases of thyroid dysfunction may actually be the result of high cortisol levels from overactive adrenals glands precipitated by excessive stress. Cortisol impacts thyroid function by suppressing the pituitary gland in the brain and preventing it from releasing thyroid stimulating hormone (TSH), which tells the thyroid to produce the hormones T4 and T3. High cortisol levels will also prevent the conversion of T4 into T3 (the more active form of the thyroid hormone), as well as damaging receptor sites on the body's cells to prevent T3 from getting into the cells and exerting it's metabolic effects. Another factor that can affect thyroid function is liver health, because the thyroid hormone T4 is converted by the liver into the more active form T3. Also, excess T4 is excreted from the body via the liver. If your liver is already overburdened by toxic chemicals from your food, water, air, personal care products etc., this conversion will be impeded and your metabolism with be adversely effected. The liver is also responsible for excreting excess estrogen out of the body and when estrogen becomes too high it too will prevent the conversion of T4 to T3 affecting your body's rate of metabolism. This may explain why more women than men suffer from hypothyroidism (particularly post-menopausal woman) and why women on the birth control pill tend to gain excess weight. Because a small percentage of thyroid hormones also need to be metabolized in the intestines to become active, having dysbiosis (an imbalance of good to bad bacteria in the gut) can decrease the amount of active T3 hormone; therefore further decreasing your metabolic rate.

Healthful Hints:
If you think you may have hypothyroidism due to an autoimmune disorder it is imperative that you speak with your doctor and have him/her order the appropriate blood tests to determine if you are a candidate for thyroid hormone replacement therapy. However, if your tests come back in the normal ranges and yet you still suffer from many of the symptoms listed above, you can try monitoring your body temperature using a

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mercury thermometer first thing in the morning. Low body temperature appears to be an underlying symptom of hypothyroidism. As a result, upon rising in the morning take your temperature from under your armpit for several consecutive days. A consistent reading of below 97.6 degrees F. may indicate slightly lowered thyroid function even though blood tests appear normal. If you suspect that your weight loss struggles may be due to a mild case of low functioning thyroid, despite the fact that your blood tests are within the normal range, try the following methods to bring your body's hormonal system back into balance: 1. Reduce negative stress from all sources (see stress list in the exercise prescription section) as this will help to reduce the negative impact of cortisol on the thyroid gland and thyroid hormone conversion. 2. Reduce the toxic load on your liver by eating organic food, using natural personal care and household cleaning products, avoiding drugs, alcohol and smoking, getting appropriate amounts of daily exercise and periodically perform a liver cleanse using safe and natural herbs like milk thistle and dandelion root. 3. Reduce excess estrogen caused by synthetic xenoestrogens in the environment by replacing plastic food storage containers and drinking bottles with glass containers. If you are currently taking the pill, it is a good idea to stop all together - Mother Nature never intended for women to be perpetually pregnant! 4. Avoid drinking chlorinated and fluoridated tap water as these chemicals fall into a class of elements known as halogens, which can bind to receptor sites on the thyroid gland and inhibit thyroid hormone production. Instead drink pure spring water or drink reverse osmosis water that has been remineralized. 5. Avoid the use of stimulants such as ephedrine (Mu Haung), guarana and excess caffeine as these will stress your adrenals, raising cortisol and adrenaline levels. 6. Avoid foods containing goitrogens such as broccoli, cauliflower, cabbage, turnips, kale, spinach, Brussels sprouts, kohlrabi, rutabagas, radish and mustard greens as these may inhibit thyroid function. Cooking these foods does somewhat reduce the goitrogens, but it is still best to avoid them if you suspect low thyroid issues. Soy products are another food that can negatively affect thyroid function due to phytoestrogens that not only inhibit thyroid hormone production, but also have been linked to thyroid cancer. Avoid food products that contain soy if you value your health! The only exceptions would be occasional small amounts of fermented soy foods such as tempeh or miso. 7. Eating foods such as molasses, egg yolks, parsley, apricots, dates, seaweed, kelp, seafood, prunes, fish, chicken and raw milk can help to maintain a healthy thyroid gland. Copyright  2010 The Healing Canopy 23

Virgin coconut oil is another underrated food that although is classified as a saturated fat, is comprised mainly of medium chain fatty acids that aid in supporting the thyroid gland, increase your metabolism, raise your basal temperature and promote healthy weight loss. 8. Keep your colon clean by eating more fiber, foods that contain probiotics (healthy bacteria) such as organic yogurt, sauerkraut, Kim chi and kefir and stay well hydrated with pure water. As you can see, weight loss can very difficult without a properly balanced hormonal system and when it comes to regulating your metabolism, your thyroid gland truly is the master regulator.

Curb Your Cravings
Most people at one time or another in their lives have tried to lose weight, but quite often their efforts are thwarted by uncontrollable cravings for foods such as cookies, candy, chocolate and ice cream. Many of these people feel that if they could just summon the will power and discipline to control these cravings, they could finally achieve the permanent weight loss they desire. What's unusual though about many of these perceived 'weak willed' individuals, is that they are quite disciplined in many other areas of their lives such as finances, business, family life and daily exercise. So how can it be that when it comes to certain food cravings they give in so easily to temptation? The key element that these individuals may be missing is not will power, but brain chemistry. The human brain produces chemicals called neurotransmitters that communicate information between neurons in the brain and throughout the body. Neurotransmitters can either be inhibitory, meaning they help you to be calm and relaxed or they can be excitatory, meaning they stimulate and energize you. They can have profound effects on things such as mood, concentration, weight loss, energy, appetite, sleep and pain. When these neurotransmitters become out of balance (either too high or too low) adverse symptoms can occur. Neurotransmitter balance can be impacted by factors such as excessive stress, sensory overload from television, computer monitors, fluorescent lights, video games, the wrong diet for your Metabolic Type, poor digestion and gut dysbiosis, over use of stimulants such as caffeine, ephedrine and/or amphetamine based drugs like Ritalin, cocaine, crystal

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meth or ecstasy, certain neurotoxins such as Mono Sodium Glutamate (MSG) and Aspartame or a genetic predisposition for low output from birth. If you suffer from the following symptoms, it may indicate that you have an imbalance in your neurotransmitter levels: - Depression - Panic attacks - Low blood sugar - Fibromyalgia - Chronic fatigue - Migraine headaches - ADD/ADHD - Obesity - Insomnia - Anorexia or bulimia - Restless leg syndrome - Low libido - Cravings for sweets The four key neurotransmitters that need to be addressed are dopamine, GABA, serotonin and norepinephrine. Dopamine: This is the neurotransmitter that is responsible for mental focus and motivation. When levels are high or low you will have trouble focusing and memory difficulties. Stimulants help with production of dopamine, which aids mental focus, but over time this over stimulation will eventually lead to depletion. Low levels of dopamine have also been implicated in Parkinson's disease. Dopamine differs from the other neurotransmitters in that it can be both inhibitory and excitatory in nature. GABA: This inhibitory neurotransmitter is often referred to as nature's Valium as it helps to calm and relax the brain. When levels become low due to depletion or over stimulation from one of the excitatory neurotransmitters, anxiety and restlessness can often result.

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Serotonin: This inhibitory neurotransmitter helps maintain stable moods and emotions, as well as proper sleep, appetite and cravings, pain control and digestive function. Low serotonin levels are associated with depression, sugar cravings, lowered immune function, insomnia and low libido. It is often referred to as your 'feel good' brain chemical and it is the one that conventional medicine tends to focus on when prescribing selective serotonin re-uptake inhibitor (SSRI's) drugs for depression. Norepinephrine: This excitatory neurotransmitter helps to stimulate and energize the body along with epinephrine, which regulates heart rate and blood pressure. High levels of this neurotransmitter can cause anxiety, attention deficit disorder and a 'tired but wired' sensation. Low levels can cause chronic fatigue and loss of mental focus. As you can see, neurotransmitters can exert powerful effects upon your brain and body that no amount of will power or self-discipline can overcome. Make no mistake food is like a drug and when you have an imbalance in any of these neurotransmitters, then just like a drug addict your brain will force you to obtain what it needs to make up for a lack of brain chemicals in order to function. This often comes in the form of high glycemic carbohydrates that leads to weight gain, insulin resistance and potentially diabetes.

Healthful Hints:
1. Optimize digestion function by eating fiber rich foods, drinking adequate fresh water daily, eating probiotic rich foods such as sauerkraut, kefir, yogurt and performing abdominal strengthening exercises to encourage healthy bowel movements. 90 percent of serotonin is produced in the gut, so having a healthy digestive tract is crucial for balancing both brain and body levels. 2. Add more high quality protein to your diet from naturally raised grass fed meat, wild caught fish and free range eggs. You may also want to add digestive enzymes that include hydrochloric acid (HCI) and pepsin to ensure proper breakdown of protein into the amino acids that are the building blocks for neurotransmitters. Speak with your doctor before taking HCI supplements if you have a history of stomach ulcers. 3. Reduce or eliminate sources of stimulants including caffeine and sugar, as well as amphetamine based drugs as these can all cause neurotransmitter depletion in the brain. 4. Work to minimize stress in your life from all sources (financial, emotional, physical etc.) by speaking with a qualified counselor, learn meditation, do yoga or Tai Chi and get in touch with nature. Copyright  2010 The Healing Canopy 26

5. Avoid foods that contain neurotoxins such as MSG, artificial sweeteners (Aspartame, Sucralose, Acesulfame-K etc.) and heavy metals like mercury and aluminum. 6. Work with a qualified health care practitioner to assess your neurotransmitter levels (through questionnaires and urinalysis testing) and have them design an individualized supplement protocol that may include various amino acids, vitamins, minerals and herbs that can serve to optimize production and facilitation of your neurotransmitters.

Food Intolerance Alert
Many people know what foods they shouldn't be eating if they want to avoid becoming overweight (cake, cookies, ice cream, candy etc.), but what many people don't realize is that even healthy foods can make you gain body fat and lose muscle! Each of us has a unique biochemical individuality, meaning that you digest and assimilate nutrients in various foods differently than everyone else. This also means that you may have adverse reactions to any type of food even if it has been labeled as a “health food.” The traditional definition of a food allergy is when you ingest an offending food and have an acute reaction in the form of hives, gastrointestinal pain, diarrhea, an asthma attack or the most severe type of reaction that requires immediate medical attention, anaphylactic shock. But quite often people will consume foods on a daily basis that causes them to have a less severe reaction called a food intolerance. Although food intolerances are not as much of a concern in the short term as food allergies, over time they can degrade your health by contributing to a breakdown in the balance of your body's systems leading to dysfunction and disease. Often these food intolerances go unrecognized because the symptoms are vague and can show up as much as four days after consumption making it difficult to pinpoint the offending foods. Symptoms can be as diverse as headaches, joint and muscle pain, anxiety, mild depression, constipation and/or diarrhea, foggy thinking, insomnia, fatigue, mood swings, irritability and irregular periods and painful PMS. When you eat an offending food that you are sensitive to, your body breaks it down and recognizes it not as sustenance but instead as a foreign antigen that causes your body to release pro-inflammatory molecules called inflammatory cytokines. These molecules can have a number of adverse effects on your body. Two of the most detrimental effects are increased oxidative stress and an increase in the stress hormone cortisol. Copyright  2010 The Healing Canopy 27

The effect of oxidation on the trillions of cells in the body is similar to the reaction on the surface of an apple that has been cut in half; the browning is oxidation in action. Eating foods that you have an intolerance to will increase your internal oxidative damage, in affect aging you from the inside out at a much faster rate. Excessive oxidative stress is now being recognized by conventional medicine as a major contributing factor in many diseases such as autoimmune diseases, heart disease, strokes, cancer and even Alzheimer's disease. If you consume foods that you are intolerant to, it will cause inflammation to the lining of your gastrointestinal tract diminishing levels of the immunoglobulin secretory IgA, the first line of defense for your immune system. This can lead to a condition known as leaky gut which is a separation of the tight junctions along the intestinal lining, allowing undigested and partially digested food particles to enter your blood stream where they can travel to various parts of your body causing an autoimmune reaction. One of the most desired goals for individuals embarking on a new exercise routine is to have flat six-pack abdominals. Unfortunately, if there is significant inflammation in the gut from various food intolerances, you will experience constant gas and bloating which will inhibit proper contraction and functioning of the abdominal wall muscles. In this case you can do crunches until exhaustion and all you'll have is a bad lower back and a 'keg' instead of a 'six-pack'. If these conditions are allowed to persist for years on end, then gaining weight will be the least of your worries as chronic fatigue, digestive disturbances, insomnia, anxiety and depression all start to impact your life from the chronic high cortisol levels produced by your adrenal glands in response to the inflammation. As noted in the previous sections on stress, your body will try to adapt to the stress of food intolerances by over producing the hormone cortisol, which initially is a good thing as it works as an anti-inflammatory agent. However, prolonged excess production of cortisol will eventually adversely effect your health and body composition resulting in the storage of body fat, loss of lean muscle tissue, decreasing your bone density and suppression of your immune system.

Healthful Hints:
1. First start by eliminating some of the most common offending foods for allergies and intolerance for one month and observe how you feel: Soy, eggs, dairy, pork, nightshade vegetables (potatoes, tomatoes, eggplant, peppers, cape gooseberry, tomatillo, ground cherry, tree tomato), corn, citrus fruits, and gluten. 2. Do a rotation diet whereby you make groupings of various foods and consume them all in the same day, but then you do not consume any foods in that particular grouping for 3Copyright  2010 The Healing Canopy 28

4 days. For example, if you eat lamb for your meat source on Monday, then you will not consume lamb again until Friday. As you go along, it is a good idea to keep a food journal recording your reactions to different foods by observing your energy, mental clarity, sleep, food cravings, digestive reactions and moods. When you think that you have isolated an offending food, you simply remove it from the rotation grouping for a period of at least two months after which time you can choose to reintroduce it back into your diet and see if the previous negative reactions still occur. 3. It is also a good idea to take a digestive enzyme with hydrochloric acid supplement with each meal in order to ensure proper breakdown and absorption of food, as well as any killing pathogenic organisms such as parasites that may be hitch hiking on your food in search of a dysfunctional gastrointestinal tract to take up residence in. 4. You may want to work with a qualified health care practitioner who can perform a food intolerance blood test and is skilled at interpreting and applying the results. Be forewarned though, this type of testing can be expensive and the results are not 100 percent accurate. 5. Once you have discovered and eliminated the foods causing inflammation, you will want to utilize a supplement protocol that will help to repair your gut. There are many natural remedies that can help to soothe inflammation and repair the subsequent damage to your intestinal lining such as: - De-Glycyrrhizinated Licorice. - Aloe Vera juice. - L-Glutamine. - Slippery elm. - Marshmallow root. 6. Having a healthy intestinal tract also means maintaining the proper ratio of beneficial bacteria to pathogenic bacteria so that your intestinal tract can function optimally. You can choose a high quality probiotic supplement or you can eat foods that naturally contain their own probiotics such as sauerkraut, yogurt, Kim chi and kefir. You can also help the beneficial bacteria in your gut multiply by feeding them prebiotics, which they thrive on, found in foods such as asparagus, garlic, leek, onion and artichokes.

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Thoughts Become Things
Research has shown that the average person going about their daily routine has approximately 68,000 thoughts per day and of those thoughts up to 90 percent are negative in nature. Since the body follows the mind (and vice versa), just think about the profound effect all of those negative thoughts can have on one’s health. When you get angry because someone cuts you off in traffic your heart rate increases, your entire body tenses up and shakes as it is flooded with adrenaline and anger surges through your mind preparing you for a possible physical confrontation. When you become fearful your mouth becomes dry, your heart rate increases, you get 'knots' or 'butterflies' in your stomach and your mind is gripped by overwhelming panic and the urge to ‘take flight’ from the situation. These are both prime examples of how your thoughts affect your body, which in turn influence your actions. Most people are completely unaware of the incredible power they possess within their own mind and instead feel as though life just keeps dealing them one bad hand after another, none of which they feel is ever their fault and they feel completely powerless to change it. Anyone who has ever read a self-help book or attended a seminar on the power of positive thinking knows that the thoughts we hold in our minds all day long eventually manifest themselves and become our reality. Whether they are negative or positive thoughts, what you focus on most, your subconscious mind believes to be of great importance and will ultimately find a way to manifest. Not only are your thoughts important, but so are the words you use to express those thoughts and emotions. I often have to correct my clients when they say something like, "Ugh, my fat thighs are getting in the way when I squat!" I'll stop them right away and respond, "No negative self talk allowed, only positive talk please!" Changing words and statements from the negative to the positive can have a profound effect on your outlook and it's as easy as changing a negative statement such as "I have to go to the gym and workout." to a positive statement such as "I get to go to the gym and workout!" The mind body connection is a two way street and just as much as your mind affects your body the reverse is also true. Having a sick and broken body makes it almost impossible to think happy and positive thoughts. If you have back pain all day long, you will be hard pressed not to think negatively about your situation and about life in general. Colors will

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be less bright, food will be less appealing, people will irritate you more and the future will look dark, bleak and hopeless - not a fun way to live life. This is why we can never separate the mind and body, as they are one and the same, each influencing and supporting the other like the two halves of the symbol Yin and Yang. Correcting physical manifestations of dysfunction will do wonders for freeing up your mind from the prison of pain and allowing you to achieve your fullest potential. Like wise, focusing on how fat you think your body may be will only make you depressed, robbing you of your motivation and confidence, ultimately bringing you more of the same. You need to start focusing on what you want your body to look and feel like, what time frame you want to accomplish it in and then take immediate action toward making it happen and the details of ‘how’ will take care of themselves.

Healthful Hints:
1. You must define your goals with clarity and focus. Your subconscious mind does not work well with ambiguity and generalizations, so write out in as much detail as possible exactly what it is want, why you want it and how you will feel when you do accomplish it for both short term and long term goals. 2. Set realistic deadlines to accomplish your goals, but remain open and flexible to changing those deadlines if unexpected situations happen to arise. 3. Take the time each day to sit quietly, close your eyes and visualize yourself achieving your goals as if you already have. Take in every sight, sound, touch, taste and smell of the experience so that you feel it with every fiber of your being. Remember, your subconscious mind cannot distinguish the difference between your visualizations and reality.

It is my hope that by reading this report, you may find some of the answers you've been looking for in your quest to become fit, healthy and happy. You truly do deserve to have the body and life you’ve always dreamed of! Yours in health and fitness, Jason Simpkins FDN Copyright  2010 The Healing Canopy 31

About the Author Jason Simpkins is a Functional Diagnostic Nutritionist and Certified Personal Trainer based in Ontario Canada. He has an immense passion for all things health related and shares that passion with clients all over North America through his online wellness coaching program “The Lose Weight and Feel Great for Life Revolution!” Blending the wisdom of nature with the intelligence of science, Jason uses in-depth questionnaires and cutting edge metabolic and nutritional testing to create the most comprehensive customized nutrition and exercise programs available today. It is his mission in life to enrich the lives of as many people as possible with the message of a healthy mind, body and spirit.

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