Download Vitamins Day 4 - The Health Coach Group

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Slim, Sexy & Smart
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Vitamins
Audio Self Esteem
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The Health Coach Group
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Copyright © 2014 by The Health Coach Group
All Rights Reserved. No part of this program may be reproduced or
redistributed in any form or by any electronic or mechanical means,
including information storage and retrieval systems, without permission in
writing from the publisher.
Published in the United States by:
The Health Coach Group, LLC,
7601 Military Avenue, Omaha, NE 68134
http://www.thehealthcoach.net
http://www.thehealthcoachgroup.com
This program cannot be construed as a recommendation of medical
treatment or medication. It is not professed to be physical or medical
treatment nor is any such claim made.
There are no medical recommendations or claims for the 28 Day Slim, Sexy
& Smart program or for any of the vitamin or mineral regimens described in
this program.
No individual should undertake the 28 Day program or any of its regimens
without first consulting and obtaining the informed approval of a licensed
medical practitioner. The author makes no warranties or representation as to
the effectiveness of the 28 Day Slim, Sexy & Smart Program.
Copyright 2014
The Health Coach Group
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Day 4
Task
 Start your day today with a ½ a lemon squeezed into a warm glass of water. Continue this
through the end of the program.
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The Health Coach Group
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Day 4
Vitamins
Vitamins are organic compounds containing carbon which is essential for life. They are either
water or fat soluble meaning they either need water or fat to be digested and absorbed.
Water soluble include (all are B-vitamins expect for Vitamin C):
Vitamin C
Thiamin
Riboflavin
Niacin
B6
B12
Folic acid
Biotin
Pantothenic acid
Fat soluble include:
Vitamin A
Vitamin D
Vitamin E
Vitamin K
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The Health Coach Group
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Day 4
Vitamins
Vitamin A
Active form is retinal
Inactive form (which is activated by the body) is carotene (i.e. beta carotene found in carrots)
Vital for vision especially night vision
Needed for repair of tissue and bone
Involved in reproduction and fetal development
Helps immune system function
Food sources include whole eggs, dairy, beef liver, dark green vegetables, yellow/orange colored
vegetables
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The Health Coach Group
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Day 4
Vitamins
B-Vitamins
Group of vitamins all involved in turning the food we eat into useable energy by the body
Include thiamin, riboflavin, niacin, B6, B12, folic acid, biotin, pantothenic acid
Some B vitamins work solely to turn the food we eat into useable energy, others have
additional roles
Thiamin (B1) assists the nervous system, heart muscle and regulates appetite
Riboflavin (B2) plays a role in mucous membrane formation and skin formation
B6 helps maintain normal homocysteine levels in the blood, which is an amino acid that helps
reduce the risk of heart disease
Folic acid (B9) helps form the brain and spinal cord during fetal development and is involved in
cell division and red blood cell formation
B-vitamins are widespread in the food supply. Found mostly in green vegetables, meats, dairy
and fortified foods
B12 is the only B-vitamin not found in plant foods and therefore needs to be supplemented for
those who are vegan
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The Health Coach Group
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Day 4
Vitamins
Vitamin C
Also known as ascorbic acid
Functions as antioxidant
Assists formation of collagen
Needed for wound healing
Decreases risk of cancer and heart disease
Found in fruits, vegetables especially citrus, bell peppers, kiwi, broccoli, strawberries, tomatoes,
watermelon, potatoes, bananas and carrots
Vitamin D
Known as the sunshine vitamin because we get most of what we need from sun exposure
Needed for calcium absorption
Helps maintain bones and teeth
Prevents rickets and osteoporosis
Assists in immune function, cell growth and fetal development
Lately has been shown to reduce risks of some cancers
Found in fatty fish, cod liver oil, dairy that has been fortified, egg yolks and beef liver
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The Health Coach Group
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Day 4
Daily Intentions
Journal
Physical activity
Home made food
Prayer/meditation
Mindful eating
Meaningful connections
Reduce one food
Loving work
Tongue scraper
Laughter
Dry skin brush
Alone time
Conscious breathing
Visualization
Fresh air and sunshine
Quality sleep
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Day 4
The Food Diary
Be honest. Write down what you really eat.
Be accurate. Measure portions and read labels.
Be complete. Include every little scrap you eat.
Diary
Time
Portion
What
How do you feel?
Breakfast
Snack
Lunch
Snack
Dinner
Snack
Liquids
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