Resources - Slimpod Extra Lives
Resources - Slimpod Extra Lives
DISCLAIMER:
Participation in Michelle’s Special Project is at your own risk. SLIMPOD or Michelle’s Special Project (Michelle Budd) are not accountable or liable for any health problems of any nature from participation in the programme.
This programme was originally designed to improve your glutathione levels but offers so much more.
There will be three phases, each lasting four weeks.
PHASE ONE: Kick starts your metabolism with lots of healthy food and exercise. Weight loss may be small but don’t be surprised if you experience a tummy rumble. Gently increase your fibre. Only have foods that you’re confident with, remember safety first always.
PHASE TWO: Is all about pushing back insulin resistance and increasing fibre/good gut bacteria. You may notice that your skin is feeling softer, you’re feeling less interested in sugar, you’re eating more fibre, you have more energy and you have lost around 2- 4 inches off your body.
PHASE THREE: Focuses on increasing glucagon-combining measures to support the release of fat cells. You feel great, you’re losing inches, you love exercise, you feel so much better. Don’t forget to book your routine check-up if you’re on medication.
IMPORTANT
SAFETY FIRST
Your safety is important to SLIMPOD and Michelle Budd.
If you are taking any medications/have any underlying medical conditions, you must consult your GP before commencing this programme.
** Never take any food that you know that you are allergic to i.e. nuts
** Spices such as Ginger and Turmeric have many contraindications so always check before you commence.
** Never have large amounts of any food as spinach for example is high in iron and vitamin k.
** Ensure that you have regular reviews with your medical team to monitor any medication you are taking.
** If you are in any doubt about commencing this programme, please consult your GP.
SLIMPOD and Michelle Budd are not accountable or liable for any effects of any nature from participating in ‘Michelle’s Special Project.
Michelle’s Top Tips
The following 5 top tips are a collection of my wisdom that I’ve gained from this journey. I’ve read, listened, applied my learning and now I’m ready to share – Michelle Budd
What is important for me to know?
- I have introduced a bigger variety of fibre into my life – fruit, vegetables, nuts seeds etc. I know that fibre will provide me with excellent sources of vitamins, minerals, antioxidants (especially glutathione) and feed my microbiome!
Please note
– Always start gentle with small amounts of fibre that you are confident with
– Don’t be tempted to have large quantities of any food. For example I never have more than 4 – 5 leaves of raw spinach, 2-3 times a week.
– Don’t be tempted to have large quantities of any food. For example I never have more than 4 – 5 leaves of raw spinach, 2-3 times a week.
– Don’t be surprised if you experience bloating, constipation etc
– Always take care with spices i.e turmeric, ginger etc as there are always contraindications that you may not be aware of. - I have made exercise part of my life. “The health benefits from exercise have nothing to do with the tiny number of calories that you burn” Robert Lustig
– Why? In her book Immunity – The science of staying well – Dr Jenna Macciochi explains how exercise improves your immune response. Dr Jason Fung explains how exercise helps to push back insulin resistance.
– Where do I start? My best tip is to start with an exercise that you enjoy, is easy, and you can do regular that is ‘right for you’. - Try some-thing new. Kiran Krishnan has this as one of his top tips for improving your microbiome, he explains that our microbes all like different foods so variety in food offers us variety in our microbiome.
- Discover your favourite low to medium G.I foods – baby potatoes, sweet potatoes are now part of my life, I love them because they release their sugar slower. What are your favourite foods that you are confident with?
- Explore Probiotics – This final tip is for you if you want to go that extra mile in improving your gut microbiome, live yogurt, kefir, sauerkraut etc are great for new strains of microbes.
IMPORTANT – ALWAYS consult your G.P before starting a new health programme, especially if you are taking medication or have an underlying health condition. NEVER have food or do exercise that you are not confident with. Thank you!
WHAT TO DO
Food and Drink
- Drink Plenty of Water
Foods to include weekly
- 4-5 leaves of raw spinach 2-3 times a week (A super salad recipe idea is further down the page)
- ½ avocado a week or 1 avocado a fortnight
- Variety is the spice of life, try to have as many different sources as possible of fibre a week that you are confident with * always increase your fibre slowly and remember not to have too much of any one food.
Other foods to support reduction in insulin resistance and promote weight loss`;
- Cinnamon
- Green Tea
- Ginger
Supplements:
- Natural food is always best and first choice, the supplements that I have taken are turmeric and black pepper and vitamin C. I always purchase from a quality health store. If you are allergic to nuts consider other sources of selenium.
Alcohol
- Only small quantities of alcohol should be consumed. One small glass of wine a day is OK.
Sugar and GI foods
Our study found that those who had the best results limited or excluded sugar completely because sugar reverses the good work the other foods are doing. You’ll have watched the videos about sugar in the Slimpod Gold programme and learned all about how it really is the enemy of weight loss so now is the time to give it that final push! If you only did it for four weeks it would be worth it to see what a difference it makes but this really is something you can continue for life.
All foods should be low Glycemic Index (GI) where possible. Here’s some examples:
Eat lots of low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils and bran breakfast cereals.
Eat less medium GI: Sweet corn, bananas, raw pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread.
Eat as little as possible high GI: White rice, white bread and potatoes.
For more information about the Glycemic Index, please visit: https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/
Exercise for a minimum of 30 minutes a day.
Low impact workouts are recommended. Search on YouTube for Lucy Wyndham-Read, which you can do at home, and Body Project.
Mobility may be an issue for some people, so alternatives can include walking or chair exercises (where appropriate). Look on YouTube for chair-based fitness. Here’s a suggested video by Joe Wicks, the Body Coach
Week 6 onwards consider carrying a small weight around, i.e. 0.5 kg, to accelerate weight loss if necessary.
My suggested plan for you
A healthy diet of lots of vegetables, protein and 2 – 3 portions of fruit i.e. oranges, apples, pears. This high fibre eating plan will also help to support a healthy gut – and a healthy gut supports weight loss and good health. Here’s what a typical day could look like:
Breakfast
Porridge oats with full fat milk, ¼ teaspoon of cinnamon and handful of fresh or frozen berries (do not use porridge pots as sugar levels are too high, natural, rolled oats are a better option for this)
Supplements – turmeric and black pepper, vitamin C, and 1 brazil nut (not a supplement but taken with them. Obviously, do not eat if you have an allergy, take a selenium supplement instead).
Late morning
Exercise – a 30-minute low impact cardio workout, building up really gradually. See my suggested plan below for YouTube workout ideas.
Lunch
Super salad
1 small handful of spinach
¼ large avocado
Red onions
Spring onions
Beetroot – rich in nitrate that claims to improve microcirculation
Sauerkraut – helps establish good bacteria in the gut
Cucumber
1 tablespoon of tzatziki – made with full fat yogurt (avoid 0% fat yoghurt, which contains sugar).
1 tablespoon of chickpeas (good source of garlic)
Why not serve lunch with a source of protein i.e meat or fish and home-made sweet potato fries.
Here’s how to make them: preheat the oven to 180 degrees celsius. Slice sweet potatoes. Sprinkle with salt, pepper and paprika or garlic granules or any other spice (or not, to personal taste), cook for 15 – 20 minutes.
Main evening meal
Either baby potatoes/ sweet potatoes served with fish/meat or vegetarian alternative sources of protein.
Lots of vegetables, especially broccoli and spinach. If you have gravy or a sauce, take care of the sugar content.
Dessert
Slice an apple and cover it in bio live yoghurt (not fat free). Sprinkle a ¼ teaspoon of cinnamon and some flaxseed.
And here’s my exercise plan
PHASE ONE: 30-minute daily low impact cardio workout. Look on YouTube for Lucy Wyndham Reid or Body Project workout. Start gently and don’t push yourself too hard at first. Build things up gradually. Try different videos as you go on.
PHASE TWO: Body Project cardio starter 1 on day one, cardio starter 2 on day two, cardio starter 3 on day three, then back to starter 1 on day four and so on. If you still feel full of energy, add a 30-minute brisk walk as well. Vary your walks occasionally so your body doesn’t get used to them!
PHASE THREE: cardio starter 1, 2 and 3 as before but this time carry a 0.5 kg weight. Every 6-8 weeks I increase the weight I use, so for example if I was carrying 1.5 kg and would then move to 2kg the month following.
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