Some carbohydrates raise the blood sugar more than others. Refined, processed carbohydrates, such as white rice, potato chips, and white flour, are much harder for your body to break down. Complex carbohydrates, such as whole grains, brown rice, and vegetables, cause minimal to moderate increases in your blood sugar. By cutting back on bad carbohydrates, you force your body to use fat reserves for energy which results in a healthier metabolism and balance.

The other source of energy our body uses are proteins and fats. Eaten alone, protein and fat do not raise Insulin levels. In order for your body to store fat, Insulin must be present. Our bodies need protein and good fats (unprocessed) for healthy cells, good skin, strong, lean muscles, concentration, and a stable mood. If you do not “combine” Protein/Fats with Carbohydrates, you will not store fat.
The purpose of Food Combining is to balance and regulate your body at its optimal level. The benefits are a lean body, increased energy, increased concentration, and elevated mood. Food Combining is not a diet. Diets are short-term and restrictive. Food Combining is a healthy way of eating that you can follow the rest of your life. Deciding to make a change in your Lifestyle takes effort, and some getting used to. Once you practice the concepts of Food Combining, break bad habits, and see the results, you will find the principles become second nature. A healthier you will emerge!

Notes and Summary:

*There are two Meal Choices:
1. Protein/Fats and Veggies
2. Carbs and Veggies

*Once your body becomes completely balanced, and you look and feel the way you like, you can start adding Carbohydrates in moderation to your Protein meals.

*ShapeWorks Shakes are meal replacements for either type of meal having both protein and good carbohydrates.

*Nuts are best eaten alone as they contain both protein and carbohydrates.

*Before beginning any change in eating habits, diet, or exercise always consult your physician.

By: Life Coach Nova Reed Copyright © Step Stones For Life 2009 Food Combining

1. Clear away “untruths”

Untruths comprise a limited self-definition of oneself inconsistent with your soul. They are by definition untrue to your soul. Untruths can be difficult for the individual to spot, but speak clearly through language. I look for untruths in my clients within the language that they use, such as I can’t, or I shouldn’t. Experiences of the past can reinforce untruths and quietly convince us we can’t accomplish our goals, find true love, or trust. By delving into the experiences that have somehow supported an untruth, while at the same time finding experiences that contradict this limited self-belief, the untruth becomes an apparent road block to burst through. Your soul has been waiting to plow through that road block, and has been providing you clues to investigate the validity of your pain, frustration, and unhappiness. Happiness is living congruently with your soul, serving your purpose, and reaching your destiny. Make the decision to break free from hindering self-doubt, conformity, and hesitation. Clear the way for your soul.

2. Clear away physical congestion

Physical Congestion results from imbalance – emotional, physical, and spiritual. Physical symptoms of stress such as headaches, muscle pains, and fatigue are flashing red lights to take notice and care for yourself. Exercise in moderation filtered into your daily routine provides a sure way to address imbalance and clear the way for positive energy. Diet remains a hot issue in our society, and fad diets have hit an all time high. Here’s the key when seeking to live congruently with your soul: Moderation – simple, effective, and doable. Feed your soul with foods that will comfort you physically. Now this is a trick sentence, as processed foods we tend to think of as “comfort” food, do not comfort you physically, but rather poison our body’s natural ability to metabolize and burn our food as fuel. Comfort food in my book comforts your body naturally by increasing serotonin levels in the brain, giving you more energy, and satiating hunger. Don’t leave your soul hungry! What do you eat? My rule of thumb is…anything that God makes is OK to eat, whole grains, natural proteins, veggies, and fruit. Protein has been a focus of study after study, finding that our bodies need protein to maintain health, mentally and physically. Eat small meals frequently throughout the day rather than three large meals. Focus on eating to live rather than living to eat.

3. Listen to your soul

Once you have cleared the way, your soul will speak more clearly. The voice will sound like a familiar whisper of intuition, a nudge in the right direction. And when you listen, well, I get chills. Your body will signal when you get it right. Your life will signal when you are listening to your soul. Your relationships will improve, your outlook on life will be brighter, and your whole being will be at peace. You may not be consciously aware you are moving in the right direction until you reach a milestone which signals your arrival of success. Staying on your path takes work, so when you feel off balance – stop – and refocus. Follow the steps above again until you find your path to fulfillment once again. The more you focus on living congruently with your soul, the brighter your path will become. The brighter your path becomes, the more detailed your preferred life will become. The more detailed your preferred life, the richer your experience in the world becomes. The richer your experience in the world, the more meaning you find in your life. The more meaning you have in your life, the greater your purpose becomes…and you become congruent with your soul.

Here’s to your journey!

Comments? Questions? Please feel free to post your comments or questions at the bottom of the page. We all learn and grow from each other.

Author: Nova Reed, M.A., Life Coach
Website: www.StepStonesForLife.com

You can contact Nova by email: Nova@StepStonesForLife.com
Or Call: 949-858-2442

*Consult your physician before beginning any exercise routine or modifying your diet, especially if you have been inactive or have health concerns.

Step Stones For Life Copyright © 2006

2. Have your ShapeWorks shake in the morning. The soy protein is long lasting and will signal to your body that you have enough nutrients and protein which will reduce your cravings. For added fullness use soy milk in your shakes. You can add fruit to your morning shake.

3. Ideally substitute 2 meals a day with your yummy ShapeWorks Shakes. If you have a meal instead do not have your shake. The shakes are meal replacements only.

4. Your afternoon snack is important. Have a protein or veggie snack. Snacks should be around 100 calories. Good choices are veggies of any kind, string cheese, half a protein bar, slices of turkey or chicken. I like to roll up a couple of turkey slices in lettuce with a little mustard. Yum. I also like soft mozzarella slices with a fresh basil leaf and tomato on top. Super Yum. Your afternoon snack will keep you energized, keep your metabolism going, and help you keep your portions small for dinner.

5. Stay away from white flour, white bread, regular pasta, white rice, sugar, and alcohol. Have whole wheat (make sure by reading labels), durum wheat pasta (De Cecco is really good), and brown rice. Because even good carbohydrates raise your insulin levels which make you absorb fat, when you do have whole grain carbs keep your fat intake low. For example you can have durum wheat pasta with a nonfat organic tomato sauce and veggies sautéed in bullion (no butter or oil). Try to have carbs during the day not at night so you have enough time to burn them off.

6. Have protein and veggies at night. Fish, chicken, steak, turkey, or soy products with a salad and yummy grilled, sautéed, or steamed veggies. It is OK to add a little butter if you do not have carbs! I use a product called Earth Balance rather than butter. It is a soy product that tastes just like sweet butter with no carbs or cholesterol!

7. Drink water all day long!! Often our bodies send “hunger signals” when really we are dehydrated. Being well hydrated helps satiate hunger, flushes toxins from your body, and reduces water weight. Carry a water bottle all day long and get in the habit of sipping on water throughout the day. Drink three big 10 oz. glasses of water with your supplements. Make sure you get at least 64 oz. of water a day.

8. EXERCISE. Get moving at least 30 minutes a day. Make it part of your life. We pay so much attention to taking care of our homes, our cars, our children, our loved ones, while often times putting ourselves on the back burner!! No more. You have made a commitment to yourself with the ShapeWorks Program to take control of your health and your weight, and exercise is your number one priority. Walking is a great start. Every day try to go a little farther and a little faster, until you can jog or hike up hill. Try to incorporate some strength training as well for added muscle building which will increase your metabolism and is great for bone density. Exercising everyday will make it a habit, a routine, an essential part of your life, and a tool for staying young, agile, and sexy! (If you have not been physically active or have any chronic conditions please consult your physician before beginning any exercise routine).

9. Do not eat 2 hours before you go to bed. This is so important! Night time snacking is the biggest downfall for weight loss success, and is largely attributed to emotional eating. Try an alternative instead; Take a hot bath, sip on hot decaffeinated herbal tea, and write down your feelings. Often just releasing your emotions through words is helpful and cathartic while honoring your personal feelings. Start a journal just for you. Learning to recognize and take care of your emotional needs is a key element for weight loss success and maintenance. Snack Defense also helps with night time munchies.

10. Pay attention to your eating patterns and track your progress. Look for patterns of success. The above suggestions are guidelines for your success based on the science of how our bodies respond to protein, fat, and carbohydrates. But remember, every body is unique and responds differently, so pay attention to what works BEST for YOU. For example, I find that my body can only tolerate about 2 whole grain – nonfat meals a week. If I have more than that I start to put on weight. So I generally stick with my shakes in morning/afternoon, and protein and veggies at night. Occasionally I will have whole wheat pasta, or a veggie sandwich on whole wheat bread, or brown rice with veggies for lunch or dinner. I also find the more water I drink, the more I lose weight! Look for YOUR patterns of success so you can get the optimal results for YOUR body!

Remember every morning the reason why you began the ShapeWorks Program. Close your eyes and picture your goal. Create a vision of success. You can do it with ShapeWorks and your ShapeWorks Coach! I believe in you.

Here’s to your health!

Nova Reed, M.A., Life Coach
Step Stones For Life

Buy ShapeWorks Now! Go to www.herbal-nutrition.net/nova

nova@stepstonesforlife.com
949-858-2442
Toll Free: 1-877-484-LIFE

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