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Protective Diet Education Master Course

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  1. Class #336 | Bring This To Thanksgiving
  2. Class #335 | Food Additives Inhibit The Microbiome: Clean-Eating Made Easy
  3. Class #334 | Vinegar Making Workshop
  4. Class #333 | Get Motivated With Exciting Goals
  5. Class #332 | Canning Whole Applesauce
  6. Class #331 | Top Cancer Protective Ingredients, Socializing Without Alcohol, and Preserving the Harvest
  7. Class #330 | Puffing Pita On The Grill with Quick Mix Tzatziki Sauce
  8. Class #329 | Soymilk & Active Meditation with Positive Self-talk
  9. Class #328 | Weight Loss Challenge and the Salad Crunch Wrap
  10. Class #327 | Binge Eating and The Butyrate Bath
  11. Class #326 | 45-Second Tortillas & Daily Diligence
  12. Class #325 | 3-Month Goal Challenge
  13. Class #324 | Get Shredded With Carrot Salad
  14. Class #323 | Seed to Harvest Hydroponics featuring Eggless Egg Salad Lettuce Wraps
  15. Class #322 | Baking Oatmeal Cookies & Fiber Fueled Microbes
  16. Class #321 | Slimdown & The Beauty Broth Hot Pot Demo 
  17. Class #320 | Beauty Broth Hot Pot Slim-down Support Challenge 
  18. Class #319 | Sip On Polyphenol Protection & Intro to Hydroponics
  19. Class 318 | Garden Confetti Bread Cooking Demonstration
  20. Class #317 | Walipini Field Trip, Watermellon Harvesting, and Seed Saving
  21. Class #316 | Seven-Day Sauerkraut: Preserve Your Harvest with Small Batch Fermentation
  22. Class #315 | 12 - Steps To Improve Your Metabolism
  23. Class #314 | Veg-it-Up with Zucchini and The 50/50 Bowl Balance
  24. Class #313 | Master Fasting - A Transitional Approach For Maximum Benefits
  25. Class #312 - Calling All Health Geeks & Health Enthusiasts
  26. Class #311 - Time-Sensitive Immune Boosting Benefits of Summer
  27. Class #310 - Using Bread Makers and Milling Whole Grains
  28. Class #309 - Get Excited and Get It Done
  29. Class #308 - Terminal Cancer Cure Part 2: How I Did It With An Anti-Cancer Diet
  30. Class #307 - Terminal Cancer Cure Part 1: Diagnosis Decisions
  31. Class #306 - A Deep Pantry Saves Us Money & Time While Improving Food Quality
  32. Class #305 - Protective Sprouts
  33. Class #304 - Personal Weight Loss Consultation
  34. Class #303 - ProtectiveDiet.com Tutorial
  35. Class #302 - Lifeline Recipe Good & Bad Actions Produce Results
  36. Class #301 – Kids’ Spaghetti Pasta-Bake Casserole and Demonstration featuring Melt and Bake Cheeze
  37. Class #300 | Okara Pie Crust Demonstration with a Happy Thanksgiving Pep Talk
  38. Class #299 | Making Organic Soymilk & Yogurt
  39. Class #298 | Stress Elimination Challenge
  40. Class #297 - Fall Harvest and Winter Food Storage
  41. Class #296 | Incorporating Dried Herbs for Flavor & Protection Incorporating Dried Herbs for Flavor and Protection and Tips to Resolve Binge Eating Cycles
  42. Class #295 | 48-Hour Fast: Day Two
  43. Class #294 | 48-Hour Fast: Day One Support
  44. Class #293 | 48-Hour Fast: Plan & Prep Guide
  45. Class #292 | Travel - Manifest - Peach Buckle
  46. Class #291 | July Garden Tour : Learn as we GROW with community support
  47. Class #290 | Fitness Support: High-Energy Fuel, Build Muscle, & Get Shredded Fast
  48. Class #289 | You Are Not a Victim of Osteoporosis - It's Reversible & Preventable
  49. Class #288 – Socializing & PD Living – a “This Is How We Do It” live broadcast
  50. Class #287 | Achieving A Pro Mindset
  51. Class #286 - Our New Workplace for Wellness
  52. Class #285 Protective Kimchi 101
  53. Class #284 – House Hunting Travel Meals & a Personal Jump Start with Bill
  54. Class #283 - Melt & Bake Cheeze Pro Tips
  55. Class #282 | Become Vanilla Rich with Bean Saving Bonus Batches
  56. Class #281 | Making Perfect Yogurt and Including Soy On An Anti-Angiogenic Diet to Prevent Cancer
  57. Class #280 | Corn Crisps, PD Success, & The 50/50 Plate Practice
  58. Class #279 | Nutty Butter & The Noodle Bowl
  59. Class #278 | Winter 2020 - Fresh Produce Restock and Enjoying Indian Food
  60. Class #277 Holiday Special – Gingerbread Cookies & Sugar-Free Royal Icing
  61. Class #276 Mastering PD Cooking Techniques featuring Plant-Based Stroganoff
  62. Class #275 Thanksgiving Preparation Tips & Eliminating Social Media Conflict
  63. Class #274 - Road Trip Travel
  64. Class #273 - Mexican Sweet Corn Cakes, Red Lentil Chili & Apple Pie Filling
  65. Class #272 - Allergies and the Microbiome
  66. Class #271 - You Can’t Outrun an Unhealthy Diet
  67. Class #270 - Protective Diet Pro Tips
  68. Class #269 - Getting Comfortable Enjoying Delicious Food
  69. Free Class #268 – Mind Games: Self Awareness & Celebrating Success
  70. Class #267 – Finger Salad, Chips & Dip for Dinner featuring Refrigerator Tacos
  71. Class #266 - Homemade Tortillas & Pro Tips for Perfect Chips
  72. Class #265 - What's Your Food Mood
  73. Class #264 – Two Years Day Fasting on a Protective Diet
  74. Class #263 – Bag of Questions
  75. Class #262 - Rebuilding Our Immune System is our Social Responsibility
  76. Class #261 - Eliminate Produce Waste & Shopping Trips
  77. Free Class #260 - Day One On a Protective Diet
  78. Class #259 - Oil-Free Garlic Naan in my Workplace for Wellness
  79. Class #258 - Pandemic Pantry
  80. Class #257 – How the Gut Microbiota Influences Our Behavior & Controls Our Wellbeing
  81. Class #256 – Cornflakes & Cholesterol
  82. Class #255 – Baking Bread & Following Through on a Protective Diet
  83. Class #254 - Taquitos & Living In the Moment to Reduce Stress
  84. Class #253 – Benefits of Nutritional Yeast and Making Cheez-It Crackers
  85. Class #252 - Making MoJos - New Year New You
  86. PD-Ed Class #251 - Nice Cream Sandwiches & Building a Strong Immune System
  87. Class #250 – Instant Vanilla Extract
  88. Class #249 – Paralyzed By Stress
  89. Class #248 – Self Awareness Training – Not Hungry, but I’m Eating
  90. Class #247 – Intro to Indian
  91. Class #246 – The Instant Pot Advantage: Pro Tips, Tricks & Accessories
  92. Class #245 – Promoting Autophagy While We Eat, Sleep And Play
  93. Class #244 – Back To The Basics 2019
  94. Class #243 – Health Benefits of Spicy Food
  95. Class #242 – Tips From The Pros Weekend
  96. Class #241 – Increase Protective Lycopene with Fermented Salsa
  97. Class #240 – All Natural Beauty
  98. Class #239 – Tweak Your Physique
  99. Class #238 – Protective Beverages
  100. Class #237 – What I Eat In A Day Spring 2019
  101. Class #236 – Weeknight Setup SUS
  102. Class #235 – The Benefits of Sulforaphane & Co-Cooking Egg Rolls
  103. Class #234 – Know Your Fast Five
  104. Class #233 – Biology of Burning Body Fat
  105. Class #232 – Fermentation Techniques & Tools Part 3 – Probiotic Pickles
  106. Class #231 – Enjoying Fermented Food featuring The Pro Bowl
  107. Class #230 – Fermentation Techniques & Tools Part 2 – Dry Brining & Blending Fermented Hot Sauce
  108. Class #229 – Fermentation Techniques & Tools Part 1 – Water Brining
  109. Class #228 - Benefits of Fermented Food
  110. Class #227 - Navigating ProtectiveDiet.com
  111. Class #226 - New Year/New You
  112. Class #225 - Dementia Defense
  113. Class #224 – Sweet Action Rituals & Routines for a Better Life Experience
  114. Class #223 – Call To Action
  115. Class #222 – Pep Talk with Mexican Pizza Shortcut Techniques
  116. Class #221 – Day Fast and Feast
  117. Class #220 – Day Fast & Feast Guide
  118. Class #219 - Day Fasting on a Plant Based Diet
  119. Class #218 - The Hideous Truth of Opioid Addiction
  120. Class #217 - Baby Jack Ribs BBQ or Baked
  121. Class #216 – I Lost My Way
  122. Class #215 – Glamping On A Protective Diet
  123. Class #214 – In Flight Travel Meal Made Easy
  124. Class #213 – Healthiest Summer Kick-off Challenge
  125. Class #212 - Fat Reception Review & Cheezecake Workplace For Wellness Demonstration
  126. Class #211 - Weighing the Risks of Cancer Screening
  127. Class #210 - Easy Bake Loaf Bread
  128. Class #209 - Soup for One
  129. Class #208 - Workplace for Wellness - Pressure Cooked Frittata
  130. Class # 207 - The Need To Feed
  131. Class #206 - Tea Ritual & Spices for Protection
  132. Class #205 - Celebrating Spring With Carrot Cake Frosting Techniques - Workplace For Wellness Demonstration
  133. Class # 204 - Body Management & Understanding Cancer
  134. Size 22 to a Size 2
  135. Class #203 - Workplace For Wellness - Glazed Cinnamon Rolls
  136. Class #202 - PD Progress Challenge & Favorite Fries Cooking Technique
  137. Class #201 - Kitchen Peptalk
  138. Class #200 - Stop The Snacks Challenge
  139. Class #199 - Organic Co-Op Shopping Tour
  140. Class #198 - Grocery Store Restock
  141. Class #197 - Costco Run
  142. Class #196 - International Market Tour
  143. Class #195 - Navigating Holiday Dinners
  144. Class #194 - Co-Cooking Cherry Cheeze Danish
  145. Class #193 - Co-Cooking A Taste of Thanksgiving
  146. Class #192 - Co-Cooking Sauerkraut
  147. Class #191 - Healthy Halloween Treats & Co-Cooking Cinnamon Swirled Sweet Potato Bread
  148. Class #190 - Cancer & Angiogenesis Inhibitors
  149. Class #189 - Co-Cooking Egg-less Omelet
  150. Class #188 - Co-Cooking Apple Fritter Cake
  151. Class #187 - The PD Groove
  152. Class #186 - Co-cooking Flatbread Pizza
  153. Class #185 - Picnic with Julie Marie
  154. Class #184 - Dinner Party with Julie Marie
  155. Class #183 - Batch Cooking Can Stall Weight Loss
  156. Class #182 - A Summer Day Eating PD
  157. Class #181 - Keep It Out & Keep It Off
  158. Class #180 - Co-cooking Italian "Sausage" and Sweet Peppers
  159. Class #179 - Weekend of Wellness
  160. Class #178 - All Natural Cleaning
  161. Class #177 - Annual Halftime Checkin
  162. Class #176 - PD Picnic Packing
  163. Class #175 - Mastering Oil-free Grilled Pizza
  164. Class #174 - Downsizing Daily Salads
  165. Class #173 - Fat-Free Salad Dressing 101
  166. Class #172 - Falafel Party & Protective Spices
  167. Class #171 - The Burden Of Thin
  168. Class #170 - Slimming Down With Biscuits & Gravy
  169. Class #169 - Cutting Ripe Jackfruit & Cultural Adventure At International Markets
  170. Class #168 - Making Quick-Mix Pizza
  171. Class #167 - Opiods Causing More Pain Than Surgery
  172. Class #166 - A Winter Day Eating PD
  173. Class #165 - Rolling Sushi & Gimbop
  174. Class #164 - Eliminate, Heal and Achieve Optimal Health
  175. Class #163 - Handicapping The Binge
  176. Class #162 - Emergency Hospital Prep
  177. Class #161 - Tips For Limiting Stress In Challenging Times
  178. Class #160 - Feeling Anxious About Greens
  179. Class #159 - Sweet Action Saturday
  180. Class #158 - Be The Boss Of Your Body
  181. Class #157 - Preparing To Be Away
  182. Class #156 - Calendar of Achievements
  183. Class #155 - Cancer Prevention & Regression on a Protective Diet
  184. Class #154 – Daily Application
  185. Class #153 - Essential Oil Basics: Topical Applications, Oral Dosing & Diffusing
  186. Class 152 - Packing Travel Meals, Taking PD to the Party, Healthy Makeup & Hair Loss
  187. Class #151 - Hosting House Guests Protective Diet Style
  188. Class #150 - Complimentary Video Coaching Hour
  189. Class 149 - Video Coaching Hour
  190. Class #148 - Sulforaphane Protection: Sprouting, Chopping & Maximizing Protection On A Protective Diet
  191. Class #147 - Pressure Cooker Stir Fry
  192. Class #146 - Video Coaching Hour
  193. Class #145 - Cutting Food Costs & Improving Food Quality
  194. Class #144 - Mastering Mindful Eating Part 2: Following Through
  195. Class #143 - Mastering Mindful Eating Part 1: 21 Meal Challenge
  196. Class #142 - Video Coaching Hour
  197. Waking Up In America radio interview
  198. Class #141 - Maintaining A Healthy Weight & Vitality
  199. Class #140 - Video Coaching Hour
  200. Class #139 - Satisfying Salads - Building a Salad with Flavor, Texture and Nutrition
  201. Class #138 – Oil-Free Grilling Techniques Part 3 - Potatoes and Beets
  202. Class #137 – Oil-Free Grilling Techniques Part 2 Pizza 101 Grilled & Baked
  203. Class #136 - Oil-Free Grilling Techniques Part 1
  204. Class #135 - Packing a PD Picnic or Water Park Tailgate
  205. Class #134 - Tea Party Sipping on Liquid Antioxidants
  206. Class #133 - Spices and Aromatic Herbs
  207. Class #132 - Making Cutlets
  208. Class 131 - Video Coaching Hour #1
  209. Class #130 - Yogurt & Notzzarella Cheeze
  210. Class #129 - Daily Actions to Eliminate Stress
  211. Class #128 - Vitamins, Sunscreen and How They Work
  212. Class #127 – Kitchen Tools – Efficiency & Fun
  213. Class #126 - Cancer: The Protective Diet Advantage
  214. Class #125 - Kitchen Tools - Beginner Essentials
  215. Class #124 - Pick a Positive Proactive Partner
  216. Class #123 - Set It & Forget It Meals
  217. Class #122 - Freedom To Succeed
  218. Class #121 - Enjoying Cruciferous Vegetables
  219. Class #120 - Seven Steps to Overcoming Self Doubt
  220. Class #119 - Chili Cook-Off on Game-Day
  221. Class #118 - SUS - Set-Up For Success
  222. Class #117 - Fresh Restock
  223. Class #116 - Becoming A Plant-Based Chef/No Experience Necessary
  224. Class #115 - Rice Dishes From Around the World
  225. Class #114 - Kicking off the New Year
  226. Class #113 - Authentic Salsa
  227. Class #112 - Daily Spa Rituals
  228. Class #111 - Coffee and Diet Soda
  229. Class #110 - PD Holiday Mock-Tail Party
  230. Class #109 - Protection For Our Planet
  231. Class #108 - Whole Food Detox and Taste-bud Reprogram
  232. Class #107 - ProtectiveDiet.com User Guide
  233. Class #106 - Holiday Stress
  234. Class #105 - Commitment Class Kick Off
  235. Class #104 - KP Duty
  236. Class #103 - Learn Tips From A Minimalist
  237. Class #102 - Planning For Success
  238. Class #101 - Soup Month
  239. Class #100 - Eating A Diet In Perfect Balance
  240. Class #099 - Visualize Optimal Health
  241. Class #098 - Set Up Sunday
  242. Class #097 - 21 Meals to PD Mastery
  243. Class #096 - Kitchen Set-Up for Efficiency
  244. Class #095 - Back to school lunch packing Protective Diet Style
  245. Class #094 - Getting Back On Track
  246. Class #093 - Micro Goals
  247. Class #092 - Food Anxiety
  248. Class #091 - Transitioning to a Plant-Based Household
  249. Class #090 - Pizza Party
  250. Class #089 - Goal Setting
  251. Class #088 - Summer Holidays Protective Diet Style
  252. Class #087 - Pantry Par Stocking System
  253. Class #086 - Sugar In Health Food Camouflage
  254. Class #085 - Simplicity & Meal Satisfaction
  255. Class #084 - Steps for Replacing Self Judgement with Appreciation and Love
  256. Class #083 - Sip on this
  257. Class #082 - Mastering Label Reading & Understanding Food Additives
  258. Class #081 - Your Body's Sweet Spot
  259. Class #080 - Shift from Deprivation to Privilege
  260. Class #079 - Dining Out Protective Diet Style
  261. Class #078 - Checkup Follow up visit
  262. Class #077 - Spectacular Salads - PD salad prep 101
  263. Class #076 - The Three Phases Of Recovery & Following Through
  264. Class #075 - Spring Cleaning
  265. Class #074 - Oven Tips and Tricks
  266. Class #073 - Super Tasters and Taste Bud Evolution
  267. Class #072 - The PD-Practice Check-Up
  268. Class #071 - The power of the imagination
  269. Class #070 - Eliminating Doubt
  270. Class #069 - Entertaining with a Protective Diet Style Dinner Party
  271. Class #068 - Beans, Beans, Beans
  272. Class #067 - The Practice Of Gratitude
  273. Class #066 - Checking Into Your Healthy Life
  274. Class #065 - Kitchen Spa
  275. Class #064 - Secure Your Own Mask First
  276. Class #063 - Stove Top Tips & Tricks
  277. Class #062 - New Year! New Resolution
  278. Class #061 - Enjoying Your Journey to Goal
  279. Class #060 - Simple Meal Planning
  280. Class #059 - Encouraging and Coaching
  281. Class #058 - Improving Knife Skills
  282. Class #057 - Optimal Outlook
  283. Class #056 - Protective Diet & The Holidays
  284. Class #055 - Traveling Protective Diet Style
  285. Class #054 - Excuses Are Just Excuses
  286. Class #053 - Garlic Party
  287. Class #052 - Microwave...Yea or Nay
  288. Class #051 - We're Talking Tofu
  289. Class #050 - Let’s Talk & Cook Potatoes
  290. Class #048 - Greens and their importance in a Protective Diet
  291. Class #047 - Chopping, dicing, slicing and shredding
  292. Class #046 - Type I & Type II Diabetes
  293. Class #045 - Weight loss average on a Protective Diet
  294. Class #044 - Fundamentals
  295. Class #043 - Are some grains better than others?
  296. Class #042 - Protection For Human Health, The Animals & Planet Earth
  297. Class #041 - Veggie Gardens, Growing Potted Herbs or Sprouting
  298. Class #040 - Recipes for Success
  299. Class #039 - Lunch Packing
  300. Class #038 - Cooking with Kids
  301. Class #037 - Sleeping Like A Rock
  302. Class #036 - Nuts
  303. Class #035 - Search Box Dinners & Meals Without Planning
  304. Class #034 – Stocking Your Kitchen For Efficiency and Savings Part 3 – Refrigerator and Freezer Staples
  305. Class #033 - Stocking Your Kitchen For Efficiency and Savings Part 2 - Spices, Vinegars, Extracts and More
  306. Class #032 - Stocking Your Kitchen For Efficiency and Savings Part 1 – Pantry Staples
  307. Class #031 - Indigestion and Digestive Issues
  308. Class #030 - Workouts and Weight Loss
  309. Class #029 - Why am I sick?
  310. Class #028 - Inner Child Frame of Mind
  311. Class #027 - Being Challenged By Diet Trends
  312. Class #026 - Outdated recommendations in the Health Care System
  313. Class #024 - Food Obsessions
  314. Bonus - Grocery Store Tour of Costco
  315. Class #025 - Accepting and Loving The New Healthy You
  316. Class #023 - Remembering the Reasons You Began this Journey to Optimal Health
  317. Class #022 - All On or All Off, Starving or Bingeing, Perfection or Disaster
  318. Class #021 - Emotional Eating
  319. Class #020 - Food Additives & Code Names
  320. Class #019 - Kitchen Tools
  321. Class #018 - Raw vs. Cooked
  322. Class #017 - How to travel on a Protective Diet
  323. Class #016 - Inflammatory Disease - Acidic & Alkaline Foods
  324. Class #015 - GMOs & Non-Organics
  325. Class #014 - Acknowledging Your Achievements
  326. Class #013 - Pressure Cooking, Slow Cooking, Batch Cooking & Freezing
  327. Class #012 - How To Identify and Eliminate Emotional Eating
  328. Class #011 - Pantry Staples & Refridgerator Stocking
  329. Class #010 - Greens Discussion
  330. Class #009 - Alcoholic Beverages
  331. Class #008 - Understanding Cholesterol
  332. Class #007 - Understanding the Endothelium
  333. Class #006 - Taste bud reprogramming and eliminating food cravings
  334. Class #005 - Vitamin supplementation
  335. Class #004 - Lead By Example & Walk The Walk
  336. Class #003 - Protein sources & ideal amounts
  337. Class #002 - Identify true hunger, food cravings and emotional eating
  338. Class #001 - Starting a Protective Diet
Lesson 66 of 338
In Progress

Class #271 – You Can’t Outrun an Unhealthy Diet

Julie Marie September 15, 2020

Protective Diet Class #271 Notes:

You Can’t Outrun an Unhealthy Diet

This class assists everyone, from new members to athletes, with putting health priorities in proper order. Exercising and eating a little “healthier” adds stress to an already stressed system. Putting the fulltime practice of a Protective Diet solidly in place first will reverse disease, reduce inflammation, improve blood flow, and cut body fat, freeing the body to receive the full benefits of exercise.

Announcements

  • Let us inspire and encourage you. Reach out in our support group, Protective Diet Living (PDL).
  • Get some PD Broth Mix. It’s the same cost as the lowest cost boxed broth on the market and tastes way better.

Vocabulary

Workplace for WellnessIncreased Blood FlowMeditationVisualization
Calendar of AchievementsPep in Your StepHuman Growth Hormone (HGH)Muscular Development
Forecasted TestimonialSugar BombsLow Body Fat PercentageCardiovascular Health
EndotheliumPlaying Around PD (PAPD)Recovery TimeInflammatory Disease

Action Steps for Ordering Health Priorities

  • Priority #1: Practice a Protective Diet 100% to Allow Healing
  • Simply burning calories will not reverse or protect us from disease.
  • Our time is best spent in our Workplace for Wellness, not the gym.
  • We lose fat, reverse disease, and reduce inflammation in the kitchen.
  • Once these stresses on the body are removed and you have pep in your step, add in exercise.

Set up your workplace for wellness

  • Set up your space to support your health goals & make the recipes. That’s practicing 100%.
  • Make your kitchen your favorite place to be. Spending time there produces exciting results that help you follow through.
  • None of the foods on a PD should be associated with guilt. If you eat a whole batch of something, that will be your meal.
  • The longer you practice a PD you won’t be making “meal plans”. With a quick inventory of your kitchen, your head will populate instantly with exciting meal options that you have all the ingredients to make.
  • Set yourself up for success—have a PD salad dressing in the fridge (always made with low cost, high quality ingredients).

Remove the Disease Fertilizers

  • Eat a protective diet 100% to reverse disease/inflammation, produce energy, promote blood flow, prevent fatality and heal.
  • It’s not what we add that allows our body to heal/slim down. It’s what we remove from mouth/environment that heals us.
  • Non-toxic food/environment/body products allow the liver to fully function—detoxing cancerous, old & dead cells.
  • Cut the fats to lose the fat & increase blood flow through clean, plaque-free arteries safe for the exertion of exercise.
  • No more, “I burned this many calories, therefore I can eat this many.” This game is not necessary on a Protective Diet.
  • Priority #2: Get the Pep in Your Step
  • If you are not able to sit down on the floor and get up easily, forget about exercise for 90 days. Get the diet down.
  • A healthy gut microbe population will make you feel good when you exercise and reinforce the desire to be active.

Meditation—if you are unable to exercise, visualize yourself moving about to the point that you feel as if it’s happening.

– Imagine yourself and your microbes healing and healthy. This is exercise for your brain.

– Imagine all the meals you will be making and enjoying in your Workplace for Wellness.

– Imagine yourself at goal; forecast/prewrite your testimonial.

– Visualize yourself in optimal health–24 hours from now, you will be healthier than you are right now.

Daily Stretching–if you are not mobile, start with a daily stretch routine.

– Before you get out of bed in the morning, raise your arms in the air; touch your toes.

– Change your position often throughout the day to change your blood flow.

Start Walking–add movement when it feels good; when you have pep in your step.

– Julie & Jerry enjoy a 2 hour, long-distance sunrise walk-sprint-climb every morning.

– Get out of your neighborhood to keep it adventurous and change the activity.

  • Priority #3: Enjoy the Benefits of Exercise
  • Connection–Helps you connect with your body & do a regular self-check and assessment.
  • Independence–Allows you to stay independent & able to get up if you fall.

– Start with chair squats and work up to real squats to strengthen quadriceps muscles and stability.

– Good goal=be able to get up from a sitting position on the floor without the assistance of your hands.

  • Mood—the joy-booster/stress reliever. Boosts mood because of increased blood flow.

– Find an activity you love that fits into your life, like hooping or yoga. 10 minutes of joyful activity will boost your mood.

  • Microbes—healthy gut microbial population increases with exercise, which boosts your mood.
  • Skin—Exercise tightens, lifts and makes the skin glow because of blood flow=more confident in your skin.
  • Heart—Exercise strengthens the heart muscle improving cardiovascular fitness.

– Raise your heart rate with walking, sprinting or fast & furious weight lifting.

  • Hunger Boost—increases satisfaction with healthy food because you generate true hunger.
  • Burning Body Fat as Fuel

– You don’t need calories to get through your workout. “Pre-workout snacks/post-workout shakes” are unnecessary.

– Eating food doesn’t create immediate energy; it produces digestion and fatigue due to insulin release.

– Instead, drink a calorie-free PD Beverage so your body will tap into body fat as fuel, the most high energy form of fuel.

– Tip: Day fasting promotes Human Growth Hormone (the fountain of youth); cuts muscle soreness and recovery time.

Cooking Tips

  • Come back from a cool morning walk to the smell of fresh-brewed Caraway Coffee.

– Order organic caraway seeds in bulk for huge savings. Seeds are so fragrant you will want to keep them in a sealed container.

– Store some seeds in a 20oz Tamari jar. Cut a Dr. Bronners Castile Soap bottle to create a perfect funnel.

– Roast seeds on stovetop then place in the pressure cooker to brew for 1 minute with natural release.

  • MEAL IDEA: Julie demonstrates making individual meal-sized salads, starch-heavy with croutons & bursting with plant diversity: – Mixed greens, iceberg lettuce, celery, shredded carrot, fermented vegetables, preserved lemons, and steamed kale.

Whole Wheat Loaf Bread makes the best Quickie Shortcut Steakhouse Croutons to make your salad outstanding.

– Thick slices of bread, cubed and toasted in the toaster oven. No seasoning is necessary because salad dressing will season them.

– Add a clove of garlic to the Sweet Mustard Dressing when you blend it.

– Toss salad, including croutons, heavily with vinaigrette in a big mixing bowl and re-plate.

Chocolate Cream Pudding, Grapes, Peaches, Kiwi & Passion Fruit “on the half shell” with Plant-based Yogurt for dessert.

  • Ferments mellow in the fridge. Add garlic cloves from ferments, which are milder, to Kids Spaghetti & Creamy Hummus.
  • Instant Pot: When loading or serving, take the inner pot out of the cooking base, to keep the edge clean.

Student Q&A

Q: Can you use the sauté function on the Instant Pot to roast Caraway Seeds?

Q: How much time do you spend on meal prep?

Q: Can you roast a larger quantity of Caraway Seeds at one time and save them for future brewing?

Q: How would you use the No-Bake Bacon Bits besides as a salad addition?

Q: What are some uses for ferment brine?

Q: Does it matter if there is a little mold around the edge of a jar of ferments?

Encouragement

  • This always works. Just follow my lead and I guarantee it will work. It has worked for many, many members.
  • You will save so much more money than you are investing in your monthly membership for sure.

“We can make diseases disappear. We can protect ourselves from viruses, yeast, bacteria, etc., but we have to do it diligently. Trust in it. Follow through with it. Get those benefits. You deserve the very best of health.”

Recommended Recipes

Sugar-Free Kettle CornPanzanella SaladProbiotic Pickled Onions
Kosher Deli PicklesPreserved LemonRuby Raw Kraut

Recommended Classes

#257 Gut Microbiota#096 Kitchen Set up for Efficiency#233 Biology of Burning Body Fat
#265 What’s Your Food Mood#229 Fermentation Techniques–Part 1#264 Day Fasting—#1 Health Hack (HGH)
#239 Tweak Your Physique#270 Protective Diet Pro Tips#118 Set Up for Success


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    Class Description:

    This class assists everyone, from new members to athletes, with putting health priorities in proper order. Exercising and eating a little “healthier” adds stress to an already stressed system. Putting the fulltime practice of a Protective Diet solidly in place first will reverse disease, reduce inflammation, improve blood flow, and cut body fat, freeing the body to receive the full benefits of exercise.

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    Class URL: https://protectivediet.com/courses/protective-diet-education/lessons/class-271-you-cant-outrun-an-unhealthy-diet/
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