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Protective Diet Education Master Course

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

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Lesson 57 of 329
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


    • Premium video access is available with our group coaching program Protective Diet Education. Click here for membership details to start eating your way to optimal health
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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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