Dr. J's Body Beautiful Plan

Janet

The Author

I am a full-time Orthopaedic Surgeon and practitioner of Lifestyle and Nutritional Medicine. I am a fully involved and committed single Mother to an amazing young lady In my spare time I do health coaching, personal training, jewelry design and vegan catering. And….at the age of 56…I am in the best shape of my life

I DO NOT exercise daily

I DO NOT deprive myself of a delicious assortment of whole foods I DO live a very intentional lifestyle

I DO eat a diet that is minimally processed

My program for ultimate health is a culmination of 3 decades of studying and training. It is easy to follow and easy to maintain. Remember, unlike full-time personal trainers whose livelihoods demand that they maintain a certain level of fitness mine does not No one pays me to stay in shape This is a testament to just how achievable the Dr J Body Beautiful plan really is! Obtaining health and fitness should not FEEL LIKE A JOB.It should be an easily doable plan that one can continue throughout their life

Remember I AM JUST LIKE YOU I work full-time and manage a household So, JUST LIKE ME you too can maintain a healthy body weight, build muscle and most importantly achieve maximal cellular health.

The Dr J Body Beautiful Plan will provide you with my daily routine of food, beverages, and movement

THIS PLAN HAS FOUR MAIN COMPONENTS

WhentoEat

With the advent of fast foods and processed foods, people are inclined to eat multiple times throughout the day. People eat while driving, eat while watching a movie, and eat at their desks Eating is primarily driven by availability, not true hunger

Historically man at 2-3 times a day with no snacking. Prehistoric man did not even eat daily. The fact that the human race has survived and flourished, proves that it is not only unnecessary to eat 3-6 times a day as an adult, but that overeating is detrimental to health and longevity. Thus…introducing the practice of intermittent fasting.

With age, the eating window should narrow Now in my fifties, I practice a 20:4 intermittent fasting schedule. I fast for 20 hours and eat within a 4-hour window.

IF allows the body to use its stored energy sources glycogen (sugar stored in the liver) and body fat. This will not happen if one remains in a constant state of eating every few hours If you eat 4-6 times a day (this includes snacks) the body will use the new, easily accessible energy and continue to store excess nutrients. This results in weight gain. The benefits of IF are weight loss, fat loss, decreased blood insulin, reversal of Type II Diabetes Mellitus, increased energy, and activation of cellular maintenance and clearance. This cellular maintenance is called autophagy. In autophagy, cellular parts are broken down and recycled. This ensures that damaged cells do not impede function Autophagy is truly the fountain of youth!

WhattoEat

A daily breakdown

6:00 AM

16 ounces of water with Apple Cider Vinegar and a teaspoon of Dr J’s Herbal Blend (Turmeric, Black Pepper, Cinnamon, Cardamom, Nutmeg, Ginger, Cayenne)

My day typically starts at 5:30 But if you are blessed with a more casual morning, drink the Apple Cider Vinegar when you begin your day

7:00 AM - 4:00 PM

30-40 ounces of water mixed with 2 teaspoons of Organic Matcha Green Tea Powder

30-40 ounces of water mixed with Om Superfood Mushrooms Blend (I am not an affiliate; Om is just my preferred brand)

Hot tea at some point in the day 12 ounces of water steeped with ginger root, a slice of organic lemon and a peppermint leaf if available

- The key to the above is NOT to add a sweetener of any kind (that would break my fast)

- The matcha and mushroom blend both have about 10 calories, but it is negligible

Vegetable broth made with dried herbs or fresh vegetables (garlic, onion, kale, carrots, etc.) Drink the broth only.

- DO NOT eat the vegetables!

Salt is important to a successful fast. I add a pinch of Pink Himalayan Salt to my infused waters at least once daily The brain requires salt, so this is a great method to avoid a low sodium headache

WhattoEat A daily breakdown

4:00 PM - 5:00 PM

While at work, I typically break my fast with:

Raw pecans, walnuts, brazil nuts or Dried Seaweed or Green Kombucha (fermented tea) or Cucumbers or Blueberries and Raspberries or Organic Popcorn with Spirulina and Nutritional Yeast.

*Any combination of the above

5:00 PM- 8:00PM

Dinner consists of low-carbohydrate vegetables and healthy fats

A large raw salad is the primary meal: Kale, Avocado, Bok Choy, Purple Cabbage, Celery, Cucumber or, whatever organic vegetables were available that week

I ALWAYS sprinkle a seed mix over my salad: Pumpkin, Sunflower,

Hemp, Flax, Chia, Sesame

I ALWAYS sprinkle Organic Nutritional Yeast for the Vitamin B-12

I ALWAYS include fermented foods to maximally seed my gastrointestinal microbiome with healthy bacteria: Sauerkraut, Miso, Tempeh, Kombucha

I avoid store-bought dressings: I use Extra Virgin Olive Oil (EVOO) with herbs of choice

On the side I may have: Sautéed Organic Mushrooms, Roasted Brussel Sprouts, Steamed Edamame, Lentil Soup, a Homemade Vegetable Patty, Tempeh, Organic Tofu (scrambled, baked, or pan-fried)

I typically avoid most pre-made faux meats - although tasty, most have some vegetable oil blend which is highly inflammatory

What About Satisfying Your Sweet Tooth?

o A bowl of raspberries, blueberries, blackberries, and strawberries

o A slice of high fiber ( at least 4 grams) sprouted bread with organic peanut butter, seed mix (pumpkin, sunflower, sesame, hemp, chia, flax), smashed berries and occasionally a drizzle of honey

8:00PM - 6:00 AM

30 ounces of water with 2ml of liquid Chlorophyll

Chlorophyll is an excellent detoxifier so I love ending my day with it

I may have more Om Mushrooms and water

I typically do not have the Matcha in the evenings, as it provides me with energy and it’s time to start winding down

The above represents my typical day Please apply this to your schedule and adjust as needed. Your eating window my occur earlier or later in the day. The important thing to remember is to keep your eating and your fasting times consistent, to ensure that you receive the maximum benefits of fasting

Movem

EXERCISE

On average I exercise week. Not only does not lend itself to daily exercise, the body ne

I perform resistant tra intensity fashion at lea of the week.

Kettlebells, Dumbbell bars and/or a weighte utilized I have a home travel to a specific loc nonissue. Morning ex always my goal in a This results in more s burned as energy (as exercise following a b bagel in which the bo quick sugar that it was

High intensity interva metabolic training is burn stored energy d and it creates an oxyg results in continued e hours after the exerci completed. I do high routines for 25-35 m

My work interval is 30 with a rest interval of seconds

Once or twice a week intervals with the occ run”.

DailyMovement

This is as important as formal exercise Humans were not designed to sit

routine, I squat ntly throughout will also kneel in while working on uter. In addition, I ding desk while n my laptop.

m operating uatting is frowned upon), I y position every nutes.

nd that squatting hat you alter you kinny leg pants nducive to

daily motion, I at my routine f earthing at minutes a day r grounding is making contact e feet with the face be it soil, s or water. It is practice, but it is e have lost as an has become onnected from

This is beneficial in two ways. Grounding allows absorption of electrical charges from the earth to lower inflammation by decreasing the free radicals within the body. The free electrons from the earth serve as natural anti-oxidants Being barefoot also strengthens the foot muscles and increases proprioception and stability. Living in the beautiful Virgin Islands obviously affords me lots of opportunities to connect to nature.

Ask my colleagues, if you are looking for Dr. J during lunch she is in the parking lot earthing, fasting, and drinking Matcha tea!

Hydration

This one is quick. Water is the only necessary fluid.

Water is the only fluid that the body requires Weighing an average of 128 pounds, I drink 80-120 ounces of water and infused waters daily. The body requires at least half of our body weight in ounces on a daily basis. This requirement increases with activity, exercise, and climate.

Remember, half of hunger is actually thirst. So by consuming more water, you will find it easier to fast and you will eat less overall

Concl

Life and health be cellular level. All diseases can be t cellular level of th to be well, we hav

Dr. J's Body Beau this It is a templat cellular health and loss. In summary…

1) Eat real food--p

2) Do not add sug

3) Eat lots of heal

4) Limit animal pro pastoral-raised me concentration anim animals are hoppe and genetically m

5) Make intermitte your daily routine event

6) Seed your colo bacteria by eating daily - tempeh, sa miso, kombucha. bacterial by eating

7) Drink water - ha in ounces

8) Add resistant e workout routine th build muscle

9) Monthly, add a 48-hou increase the process of a

10) And just because ten better than nine, I'll provid tip….Increase the quality

7-9 hours a night is pr sleep decreases hung sleep increases insuli sleep allows the brai cleansed of toxins an proteins

BONUS | Low-carbohydrate fo 90% of my diet:

Kale

Spinach

Swiss Chard

Bok Choi

Collard Greens

Mustard Greens

Brussel Sprouts

Artichokes

Purple Cabbage

Broccoli

Cauliflower

Celery

Cucumber

Mushrooms

Zucchini

Tomato

Seaweed

Sauerkraut

Kimchi

Olives

Avocado

Nut Butters

Coconut

Raw Nuts

Seeds

-Flax, Chia, Hemp, Pumpkin

Sesame

Berries

-Blueberries, Raspberries, Strawberries

Tempeh

Tofu

Pumfu