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«BY TANA AMEN, BSN, RN Contents The Omni Diet Supplement Quiz 6 Creating Your Own Targeted Supplement Strategy 13 Longevity Supplements 14 On Your ...»

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The Omni Diet Supplement Quiz 6

Creating Your Own Targeted Supplement Strategy 13

Longevity Supplements 14

On Your Shopping List 15 Phase 1, Week 1 Success Menu 16 Phase 1, Week 2 Success Menu 17 Phase 2, Week 1 Success Menu 18 Phase 2, Week 2 Success Menu 19 A Rainbow of Antioxidants 20 Strength-Training Exercises 21 Sample Two-Week Workout 27 Phase 3, Week 1 Success Menu 29 Phase 3, Week 2 Success Menu 30 Super-Foods That Foster Longevity 31 Table 1 32 Table 2 33 Omni Recipes Omni Breakfasts 34 Brain-Smart Start Smoothie 34 Very Omega Cherry Smoothie 35 Mango Passion Smoothie 35 Sunrise Surprise Smoothie 36 Peach Fuzz Fantastico Smoothie 37 Chocolate-Covered Strawberry Smoothie 38 Chunky Chocolate Monkey Smoothie 38 Cacao Mint Madness 39 Cinnamon-Spice Stabilizer 40 Green Tea Berry Blastoff 41 Antioxidant Energizing Smoothie 42 Omni Oatmeal 43 Berry Nutty Breakfast Quinoa 43 Pacific Coast Scramble 44 Seafood Omelet for Super Focus 45 Super Surprise Frittata 46 Herb Garden Frittata 47 Omni-Style Crepes 48 Benedict-Style Poached Eggs 50 Feel-Good Eggs Ranchero 51 Southwestern Huevos 52 Brainy Breakfast Burrito 53 Clear Start Breakfast Burrito 54 Sausage in Green Blankets 54 Gluten-Free Blueberry French Toast 55 Omni Lunches 57 Heirloom Tomato Salad 57 Peaceful Asian Pear Salad 57 Spinach and Strawberry Salad with Pecans 58 Stay-Sharp Chard Salad 59 Seared Ahi with Cucumber Salad 59 Shrimp over Watermelon Mint Salad 60 Rainbow Quinoa Salad with Chicken

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To take the Omni Diet Supplement Quiz, rate each statement with a score of 1, 2, or 3, using the

following guide:

• Give yourself 1 POINT if the statement is USUALLY TRUE.

• Give yourself 2 POINTS if the statement is SOMETIMES TRUE.

• Give yourself 3 POINTS if the statement is USUALLY NOT TRUE.

After you finish each section, add up your points and write your score in the space given.

–  –  –

Part 2: Craving Control—Impulsive and Compulsive Behavior Part 3: Restful Sleep Part 4: Comfortable Movement Part 5: Mood and Emotion Part 6: Focus and Energy Part 7: Calmness and Relaxation

–  –  –

Supplements for Brain and Memory Power

• N-acetyl cysteine (NAC)

• Phosphatidylserine

• Huperzine A

• Acetyl-l-carnitine (ALC)

• Vinpocetine

• Ginkgo biloba Supplements for Craving Control

• N-acetyl cysteine (NAC)

• Glutamine

• Chromium and alpha lipoic acid

• Chocolate and DL phenylalanine Supplements for Restful Sleep

–  –  –

Supplements for Focus and Energy

• Green tea

• Choline

• Ashwagandha, rhodiola, and panax ginseng (adaptogens) Supplements for Calmness and Relaxation

–  –  –

Here are some other healthy foods to keep on hand:

• Hummus, salsa, and guacamole for dipping raw vegetables

• Shirataki, soy-free noodles (instead of pasta: my favorite brand is Miracle Noodle)

• Unbleached sea salt (instead of bleached table salt) to be used in very small amounts

• Salt substitute (potassium chloride), which is a great substitute for many people on a lowsodium diet

• Unsweetened almond milk or hemp milk (instead of cow’s milk)

• Coconut oil, grape-seed oil, macadamia-nut oil, and almond oil

• Almond, macadamia nut, or cashew butter instead of peanut butter

• Goji berries

• Raw, shaved coconut

• Vegan protein powder (sugar-free and sweetened with stevia)—Olympian Labs makes a great-tasting pea protein

• Flax and chia seeds

• Hemp seeds and hemp-seed oil

• Freeze-dried greens

• Earth Balance (butter substitute) or ghee

• Tamari sauce

• Coconut milk

• Liquid stevia sweetener (various flavors) instead of sugar

• Raw, unsweetened cacao (not commercial cocoa)

• Raw cacao nibs Sample Menus: Two Weeks to Jumpstart Your New Life

–  –  –

Be sure to include plenty of colorful antioxidant foods in your daily diet—they protect your body from oxidative stress. Eating from the rainbow ensures you are getting micronutrients and phytonutrients, which boost the antioxidant level in your body and help keep your body and brain young and healthy.

Some of the best include:

–  –  –

You get a lot of bang for your buck with split squats, which target all the big muscles in your legs, including the calves, hamstrings, quadriceps, inner and outer thighs, hips, and glutes (buttocks). That’s a lot of muscles to work with one simple move.

1. Start by standing with your feet hip-width distance apart.

2. Step your left foot back about two feet so you are resting on the ball of the left foot. Make sure your front foot is completely flat on the floor.

3. Slowly bend both knees and lower your body into a lunge so your left knee is almost touching the ground and your right knee is in line with or slightly behind your right toes. Keep your torso upright rather than leaning forward.

4. Come back to standing with your feet hip-width apart.

5. Do 15 to 20 reps on each side.

• If you are a beginner or feel unstable in this stance, you can do split squats without moving your feet. Simply lunge on one leg and come back to standing.

• If you are more advanced, you can alternate legs with each repetition.

• For the most advanced version, do walking lunges while carrying dumbbells.

Dumbbell Single Arm Rows

If you’ve ever leaned over to pick something up off the floor, you’ve done a single arm row.

Rows may look like they’re targeting your arm muscles, but they actually strengthen the muscles in your back. Start with 5- to 10-pound weights if you’re a woman, and 10- to 15-pound weights if you’re a man.

1. Start with your left knee and left hand on a bench (or couch or bed) and your back parallel to the floor. Your torso will hover above the bench with your back as flat as a table. Hold a free weight in your right hand, making sure it is in alignment with your right shoulder.

2. Bend your right elbow as you slowly pull the weight toward you, making sure you don’t hunch your shoulder up toward your ear.

3. Do 10 to 12 reps.

4. Switch sides so your right knee and right hand are on the bench/couch/bed and the weight is in your left hand.

5. Do 10 to 12 reps.

–  –  –

This is a great exercise to tone and tighten the glutes (buttocks) without the risk of hurting your back.

1. Start by lying on your back with both your knees bent and your feet flat on the floor. Allow your arms to rest on the ground at a 45 degree angle from your torso (this is for support and to aid in balance).

2. Push your weight into your heels and lift your hips up toward the ceiling.

3. Really squeeze your abs and slowly lift your right foot about 6 inches off the ground. Slowly lower your foot back to the ground. Lift your left foot about 6 inches off the ground. (To make this exercise more difficult, extend the leg you are lifting straight out.)

4. Perform 15 to 20 lifts on each leg.

–  –  –

This upper-body move targets the chest muscles. Use 5- to 8-pound weights if you’re a woman and 12- to 15-pound weights if you’re a man.

1. Lie down on the bench on your back with your feet on the floor and your knees bent.

2. Holding your dumbbells, put your arms out to your sides and bend your arms at a 90 degree angle to the floor.

3. Lift the weights straight up toward the ceiling, keeping your hands in alignment with your shoulders. Exhale as you lift.

4. Bend your elbows and lower the weights in a slow and controlled motion back down to the starting position.

5. Do 10 to 12 reps. If you can do more than 12 reps easily, the weight isn’t heavy enough. If you can’t do 10 reps, switch to lighter weights.

–  –  –

This move may look like it focuses on your arms, but it also targets your core muscles, which are essential for having a strong abdomen and healthy back.

1. Lie facedown on the ground and rest your forearms on the floor so that your right hand is near your left elbow and your left hand is near your right elbow.

2. Lift your body up so you are supporting your body weight on your forearms and your toes.

3. Pull your abs in and hold your body straight without letting your backside pop up in the air or letting your middle sag down toward the ground. Hold this position for 8 seconds.

4. Keeping your right arm bent, twist your body to the right so your right side is facing the ceiling. Don’t let your hips sag down toward the ground. Hold this position for 8 seconds.

5. Twist back down to the start position. Hold this position for 8 seconds.

6. Keeping your left arm bent, twist your body to the left so your left side is facing the ceiling.

Don’t let your hips sag down toward the ground. Hold this position for 8 seconds.

7. Start with 2 to 4 reps (1 rep = facedown, right, and left position). Eventually, work up to 12 reps.

–  –  –

This is one of the safest and most effective core exercises to strengthen the muscles that protect the spine.

1. Start on your hands and knees. You want your hands to be in alignment with your shoulders and your knees to be in alignment with your hips perpendicular to the floor. Make sure your eyes are looking straight at the ground and try really hard to keep you head in a flat line with your back parallel to the floor.

2. Slowly lift your right hand off the ground and extend it forward at a 45 degree angle. At the same time, lift your left knee off the ground and extend your left leg out straight behind you.

3. Hold both limbs off the ground for 5 seconds and then place your hand and knee back on the ground.

4. Now repeat with your left hand and right knee.

5. Do 4 reps per side. Eventually, work up to 10 to 12 reps on each side.

Sample Two-Week Workout

Using the moves in the previous pages, I’ve created a sample two-week routine that builds strength and endurance in the shortest time possible. Remember, the following strength-training exercises should be performed every other day: on Mondays, Wednesdays, and Fridays. On alternating days do cardiovascular training with bursting.

Here’s how to read the following workouts. These include “supersets,” which means you do one exercise (for example, A1), rest for the recommended number of seconds, do a second one (A2), rest, then go back to the first (A1). Do all sets of A1 and A2, then move onto the B exercises and the C exercises.

For example, your Week 1 workout would go as follows:

–  –  –

Be sure to allow your heart rate to return to slightly above normal between each set.

As your fitness level improves, you may want to add exercises that engage multiple major muscle groups, such as push-ups and pull-ups. Or you may want to add bursting segments into your strength-training workout by doing calisthenics, squat-thrusts, or running on stairs between sets of strength-training moves. Just make sure your heart rate comes back to target level before starting a new set.

Phase 3, Week 1 Success Menu Phase 3, Week 2 Success Menu

–  –  –

The following foods, herbs, and spices are nutritious for many reasons, but one of their claims to fame is that they contribute to longevity. If they’re not already part of your dietary repertoire, consider adding them.

• Avocado

• Basil

• Cardamom

• Cinnamon

• Cordyceps and reishi mushrooms

• Cruciferous vegetables such as broccoli, kale, collards, cabbage, cauliflower, and bok choy

• Curcumin

• Curry

• Garlic

• Green leafy vegetables such as spinach, collards, turnip greens, chard, and mustard greens

• Green tea

• Marjoram

• Olive oil, coconut oil, macadamia-nut oil

• Omega-3-rich seafood such as salmon, tuna, and halibut

• Oregano

• Papayas

• Raw nuts

• Rosemary

• Saffron

• Sage

• Seeds (flax, chia, hemp, sunflower, pepita, etc.)

• Thyme

• Turmeric Table 1 Table 2

–  –  –

• ½ cup frozen organic blueberries

• ½ cup frozen cherries • 1 ⁄3 banana • 8 ounces pure coconut water or unsweetened almond milk • 1 large handful baby spinach (about 1½ cups) (I promise you can’t taste it, but you can adjust the amount initially until you get used to it, if necessary) • 2 chard leaves or 1 small cucumber • 2 tablespoons hemp seeds, shelled • 1 tablespoon coconut butter • 1 tablespoon goji powder • 1 scoop vanilla, or berry-flavored, sugar-free pea protein powder (sweetened with stevia) (use 2 scoops for large men) • 1 tablespoon freeze-dried greens (Green Vibrance is one of my favorite brands) • 1 dropperful berry- or vanilla crème–flavored liquid stevia Optional

–  –  –

1. Add all ingredients to blender bowl.

2. Turn blender on low at first, then increase speed.

3. Add additional almond milk or coconut water as needed to achieve desired consistency.

4. Pour into two large glasses and serve cold.

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