Day 13

Day 13 – Third Day of Supplements!!


PROBIOTICS

The World Health Organization and the Food and Agriculture Organization of the United Nations, is that probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.” (Microorganisms are tiny living organisms — such as bacteria, viruses, and yeasts — that can be seen only under a microscope.)

Probiotics are available in foods and dietary supplements (for example, capsules, tablets, and powders) and in some other forms as well. Examples of foods containing probiotics are yogurt, fermented and unfermented milk, miso, tempeh, and some juices. In probiotic foods and supplements, the bacteria may have been present originally or added during preparation.[blockquote]If you have ever, and I mean ever, used antibiotics – you need probiotics.[/blockquote]

Most probiotics are bacteria similar to those naturally found in people’s guts, especially in those of breastfed infants (who have natural protection against many diseases). Most often, the bacteria come from two groups, Lactobacillus or Bifidobacterium. Within each group, there are different species (for example, Lactobacillus acidophilus and Bifidobacterium bifidus), and within each species, different strains (or varieties). A few common probiotics, such as Saccharomyces boulardii, are yeasts, which are different from bacteria.

Some probiotic foods date back to ancient times, such as fermented foods and cultured milk products. Interest in probiotics in general has been growing; Americans’ spending on probiotic supplements, for example, nearly tripled from 1994 to 2003.

Probiotics are very useful in our quest for health with your 30 day plan!  One thing I have learned in the last 30 years of helping people obtain health is the fact that if their guts are not optimal (i.e. they do not absorb food correctly) they have a hard time dropping pounds and getting healthy.  If you have ever, and I mean ever used antibiotics – you need probiotics.  Antibiotics kill all the bacteria in your system, including the good bacteria interested in probiotics for health purposes. Good bacteria are vital for the immune system, to protection against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies. Interactions between a person and the microorganisms in his body, and among the microorganisms themselves, can be crucial to the person’s health and well-being.

[note title=”Recommendation:”] Days 1-30: Take one chewable probiotic every day.[/note]

Don’t worry, we’ll recap all the supplements as we go.

Click here for a summary of the Supplements

Step 1

Don’t forget to take your supplements and track them in the tracker!

Step 2

Don’t forget to do your walking. Today you need to walk 1+ mile in at least 21 minutes.

Click here for the walking chart

Step 3

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set

Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Shoulder Press”]

This is another resistance training exercise, using minimal equipment. With a shoulder press, we are targeting upper shoulder strength, as well as your tricep and bicep muscles.

While sitting on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time, or together in one fluid motion, you will raise the weight to your shoulders, push upward, slowly release downward, rest, and repeat.

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[toggle title=”Chair or Wall Press”]

This is a great exercise for beginners. It is easy, and great for your core and arm muscles. This exercise can be done almost anywhere and uses only your upper body strength so it is excellent for those doing these sets at home or outside.

Lean up against a wall, or with a straight body lean on a chair. Make sure your arms are straight, with a slight bend in the elbow. Slowly bend your arms bringing your chest close to the object, and then slowly push back against the object until your arms are straight again. Start with your arms shoulder width apart, and as you gain strength and stamina with this exercise you can slowly bring your arms closer together.

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[blockquote align=”center” cite=”Vince T. Lombardi”] “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” [/blockquote]
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