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WHAT TO EAT and HOW TO EXERCISE for your BODY TYPE guide ADRENAL BODY TYPE • Sagging abdomen • Round face • Buffalo hump • Poor sleep • Stressed, anxiety • Craves salty foods or chocolate • Inflammation or pain • Twitch on the left eye lid • Needs coffee to keep awake • Best sleep is half an hour before the alarm goes off • Low vitamin D levels Adrenal body types need more protein than other types – between 15 and 20 grams per main meal and preferably animal protein due to the lower carbohydrate content. If you’re vegetarian tempeh and tofu are great options. Adrenal types need more snacks between meals due to unstable blood sugar levels. The key mineral needed for adrenal types is potassium. Our bodies need 4700 mg each day, which means over a period of 1 day, you must consume 7-9 cups of vegetables or salad. Avoid sugars, grains, and foods with hidden sweeteners, such as juice and flavoured yogurt. The best exercise for an adrenal type is aerobic exercise (cardio) because your adrenals are already overworked. Adding more stress will make things worse. Do not do anything anaerobic (high intensity) until you start sleeping through the night. THYROID BODY TYPE • Weight gain all over the body • Hair loss • Cravings for carbs (breads, cakes, and sweets) • Loose skin under arms and neck • Loss of outer eyebrows • Cold feet • Brittle nails • Depression or sluggishness • Despite lots of sleep, still don’t feel rejuvenated Thyroid body types need smaller amounts of protein – between 8 and 12 grams per main meal. This is because of their lowered metabolism. It’s important to consume a protein breakfast to establish stable blood sugars all day long. If you consume a grain breakfast, you will notice major cravings later in the evening. Because the metabolism is slower in a thyroid type, excessive snacking is not recommended. Avoid soy products and ensure that your meats, cheeses, dairy products, etc., are hormone free. Many thyroid gland problems are secondary to high levels of estrogen. The key mineral thyroid types need is iodine. The thyroid needs this mineral to produce its hormones. Foods high in iodine are sea kelp, seafood, and strawberries. Avoid sugars, grains, and foods with hidden sweeteners, such as juice and flavoured yogurt. Some fruits are OK, but berries are preferable. The best exercise for thyroid types is anaerobic however you must start with aerobic Start with walking – aerobic, and progress weekly until you can do anaerobic without it compromising your sleep and energy levels. ESTROGEN BODY TYPE • Bad menstrual cycle • Hot flashes • PMS • Cravings for ice cream, yogurt Estrogen types need a moderate amount of protein – between 10 and 15 grams per main meal. It is not important for the estrogen type to consume a high-protein breakfast. Because estrogen is high, you want to avoid estrogenic foods like soy and ensure that animal meats and dairy products are hormone free. Good snacks for this body type are nuts, berries, and cheeses (hormone free). Estrogen types do well with cruciferous vegetables because they are antiestrogenic – perfect for the estrogen type. I recommend a kale shake (kale and berries) in the morning. The key mineral estrogen types need is iron. The estrogen type usually has menstrual cycle problems and iron is the mineral that replaces and fortifies blood. Avoid sugars, grains, and foods with hidden sweeteners, such as juice and flavoured yogurt. Some fruits are OK, but berries are preferable. The best exercise for estrogen types is a combination of anaerobic and aerobic. Aerobic exercise using your legs will help stimulate blood flow to your problem area. Anaerobic exercise will help stimulate fat burning hormones. Start from wherever you are and progress until you are doing both. LIVER BODY TYPE • Pot Belly • Skin issues • Right shoulder pain • Bloating after eating • Grouchy in the morning (due to low blood sugar) • Headaches • High cholesterol • Liver belly is fluid, not fat – called ascites, which means fluid Liver types need the least amount of protein – between 8 and 10 grams per meal. Excess protein is hard on the liver. Some is OK, but low-stress protein like fish, sea food, and eggs is preferred. The best types of vegetables for the liver are cruciferous. These include kale, broccoli, brussels sprouts, cabbage, bok choy, and collard greens. Despite being bitter, they can greatly help the liver heal. The type of belly a liver type has is a “potbelly,” which is usually fluid, not fat. Eating more vegetables that are high in potassium can re-balance the fluids in the body. The liver doesn’t do to well on fats either. Coconut oils are OK, but limit fats and oils to small amounts. Nuts can also aggravate the liver and gallbladder. Good snacks for the liver type are veggies, berries, and fruits. Avoid sugars, grains, and foods with hidden sweeteners, such as juice and flavoured yogurt. And stay away from alcohol. The best exercise for liver types is anaerobic however you must start with aerobic Start with walking – aerobic, and progress weekly until you can do anaerobic without it compromising your sleep and energy levels. For more information on your specific body type: http://bit.ly/What_is_Adrenal http://bit.ly/Eat_Exercise_Adrenal http://bit.ly/What_is_Thyroid http://bit.ly/Eat_Exercise_Thyroid http://bit.ly/What_is_Estrogen http://bit.ly/What_is_Liver http://bit.ly/Eat_Exercise_Estrogen http://bit.ly/Eat_Exercise_Liver Follow Tarryn Thompson every Monday - Thursday at 8am NZ time live on Periscope https://www.periscope.tv/YourVirtualHealth