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Life Rx

“Your Prescription for creating a foundation of health”

About Dr Sachin PatelSachin Patel is more than a Board Certified Chiropractic Physician, Functional and Lifestyle Medicine Provider, he is one of the most sought after motivational speakers, health and weight loss specialist in the country. Dr Patel is highly recognized by large corporations and within his community as a “rare breed”.

Dr Patel is a father, husband, environmental advocate, author and foodie! His passion is to help people achieve greatness through health, because it is health that provides us with the foundation to serve our family and our community.

Dr Patel founded The Living Proof Institute as a platform to completely transform people’s lives. He does this by offering unique services to his clients such as; walking consultations, grocery store tours, in home consultations and cooking demos. Along with his private practice, Dr Patel consults for many companies, speaks around the country and volunteers in his community.

Dr Patel is a highly respected motivational speaker and health educator. He combines his vision of health and inspiration to provide a moving experience for his audience.

In 2010, Dr Patel founded the Pound 4 Pound Weight Loss Challenge, a weight loss charity that raises money for underprivileged youth. This unique program offers an 8 week education and weight loss program to participants at no cost to them. Dr Patel has raised thousands of dollars in his efforts to improve the health of his community.

Dr Patel is an expert in weight loss, nutrition, exercise and addressing chronic disease through lifestyle interventions. He has successfully helped hundreds of patients reverse diabetes, IBS, heartburn, chronic pain and many other chronic diseases through a combination of chiropractic, diet, lifestyle and nutraceutical therapy.

Dr Patel’s website, www.drpatelsiet.com, promotes a healthy diet as the foundation for those seeking an edge in athletics, life and work. With over 250 healthy recipes, weekly meal plans and shopping lists at your fingertips, Dr Patel has made the transition to a healthy lifestyle very easy for his patients.

Dr Patel proudly lives in West Chester, Ohio with his wife, Dipa and son, Devin.

COPYRIGHT - THE LIVING PROOF INSTITUTE | “BECOME PROOF”™

http://www.drpatelsdiet.com/


Dr Patel’s Current Roles:Founder/CEO of The Living Proof InstituteFounder/CEO of The Pound 4 Pound Charity Weight Loss ProgramFounder/CEO of HealthYOUniversity – Community and Corporate EducationFounder/Author of www.drpatelsdiet.comCo-producer and Medical Weight Loss Consultant for The Ultimate Makeover TV ShowClinical Adviser for Douglas LaboratoriesDeveloper of Dr Patel’s Diet NutraceuticalsTreasurer – Business Networking International (BNI) – West Chester Chapter

Current and Past Clients:GE AviationSkyline ChiliWal-Mart CanadaUrban Active Fitness CentersBob Roncker’s Running SpotMojo RunningSun ChemicalOffice Key CincinnatiButler and Hamilton County (Ohio)Revolution FitnessWhiz Kids – City Gospel MissionThe Cincinnati RedsGorilla GlueThe Carson Palmer Charity Golf Tournament

Education:Honors Bachelor of Kinesiology – McMaster University, Hamilton, Ontario, Canada. Class of 2001

Doctor of Chiropractic – New York Chiropractic College, Seneca Falls, New York. Class of Fall 2004

Fully Certified Active Release Technique Provider (Upper, Lower, Spine, Biomechanics, Long Nerve Entrapments). Certified since 2004

Certified Functional Medicine Provider – Functional Medicine University. Class of 2007


http://www.drpatelsdiet.com


About Dipa Chauhan

Dipa Chauhan is a board certified registered pharmacist. She has over 6 years of pharmacy experience ranging from retail pharmacy, mail order pharmacy and clinical hospital pharmacy. She completed a hospital pharmacy residency with rotations in ICU, nephrology, general medicine, pediatrics, drug distribution, cardiology and drug information. Her most rewarding experience was when she worked at St. Michael’s Hospital (Toronto, Ontario) as the pharmacist for

the oncology unit. Here she worked alongside the staff physician and the entire health care team to optimize chemotherapy and drug therapy and minimize and manage unwanted side effects . She provided patients with detailed information regarding their chemotherapy regimen and played an important role regarding side effect management.

It was this experience that sparked an interest in disease prevention since she saw so many lives and families torn apart by cancer and other preventable illnesses. As a pharmacist, she saw a tremendous void that needed to be filled. She sees the value in medication therapy when appropriate, although she sees a greater value in healthy lifestyle choices. She believes that a healthy diet, healthy attitude and regular exercise are vital to preventing many chronic diseases. Dipa also enjoys sitting down with patients to provide one on one medication therapy management to optimize drug therapy and minimize the number of medications patients are taking.

Dipa’s love for cooking and helping people led to the creation of the website www.drpatelsdiet.com. Here you can find over 250 healthy and easy recipes, weekly shopping lists and menus. Through this websites Dipa has benefitted thousands of people all around the world.

Dipa enjoys spending time with her family, especially her son Devin. Dipa also enjoys exercising, walking and other outdoor activities.




The Ultimate Exercise Plan“Movement is Life, Life is Movement”

Movement is one of most important components of our health. It has many benefits beyond just helping us lose or maintain weight. Movement is necessary for the expression of over 500 different genes in the body. Movement is also important for detoxification, digestion, building lean muscle, healthy bone and also enhancing mood. Think of a flowing river versus and stagnant pond. One promotes life, while the other one is lifeless. Which one would you rather be.

Studies from Harvard Medical School demonstrate that even a 10 minute walk can reduce the effects of depression better than an anti-depressant medication. The fact that we were designed to move is demonstrated also by the fact that we have over 600 muscles, hundreds of joints and over 200 bones. We are also hard wired to move, there are hundreds of pre-wired movement patterns for activities such as walking, climbing, squatting, chewing, breathing, heart beating and digestion to name a few.

Now, more than ever, we are sitting for prolonged periods of time, causing poor posture, poor digestion, low mood/energy and chronic muscle tension. We can clearly demonstrate the need to move by observing children. It is almost impossible to get them to stay still since the innate intelligence calls for constant movement. Our ancestors walked an average of over 10 miles per day! Today, I am surprise if a person walks even 1 mile per day.

Movement does not equate to strenuous exercise, fancy gym memberships or even expensive personal trainers. It is important to move daily and as much as possible. One of the most important functions of movement is that it enhances mood, increases energy and it also helps remove waste from the digestive and lymphatic systems.

Look for movement ideas on the following page and find a few that appeal to you. Remember frequency is more important than intensity, so pick something you enjoy doing and stick to it. Every step counts and matters.


The following movements are examples of things that you can do to improve your health.

Walking for 10-30 mins (ideally outside with a friend) Swimming Hiking Jogging/running (1-2 miles without stopping) Yoga Pilates Tai Chi Non-contact sports Playing with children Weight lifting 50 body weight squats Chin ups/pull ups - 3 sets to failure Push ups - 3 sets to failure “Patel Push Ups” (demo) - 3 sets to failure Taking the stairs (if not up, then at least down) Parking your car as far as possible

Do the following Postural exercises every 90-120 minutes if you have a desk job:

Crows (demo)

No money (demo)

Cervical Retraction (demo)

Pec Stretch (demo)

Outfielders Stretch (demo)

Full body Extension Stretch (demo)


The Ultimate Diet Plan“You ARE NOT just what you eat, you ARE what you eat,

break down, absorb and don’t eliminate”Eating healthy is the number one challenge for most people but is often easy to address. Much like a plant cannot grow in unhealthy soil due to a lack of nutrition, the human body requires the same attention to detail. You can thank us later because we have done much of the work for you!

The types of foods that we choose and the timing of our meals is very important. Since this is a basic guide I won’t go into too much detail but I will spend a moment to talk about the hormone, Insulin. Insulin is one of the only hormones that we can control, and we do so by diet and to an equally important degree via stress management.

Insulin is released in the body in response to increased blood sugars. It then drives the sugar into the cells. What is left over is sent to the liver to convert into fat. Insulin is also known as a “mitogenic” hormone. This means that it causes cell division. This accelerates the aging process and can also feed the process of rapid cell division seen in cancer patients.

Since insulin resistance and dependance is seen in diabetics we can demonstrate the catastrophic effects of poor blood sugar metabolism by using them as an example. Diabetics have several co-morbidity such as, stroke, cancer, heart disease, liver disease, blindness, amputations, nerve damage, kidney failure, weight gain, joint damage and mood disorders to name a few. Understanding and managing blood sugar and insulin is the key to your dietary success.

Zig Ziglar said it best when he stated:

“I have never accidentally eaten anything”

What you eat is a choice that you make. Once armed with information to make better choices I hope you lean towards healthier foods.

The following pages outline a 4 week meal plan and shopping list. All the recipes and essential kitchen tools can be found at www.drpatelsdiet.com. It is with much effort that we have put this information together for you and we challenge you to give us 4 weeks to demonstrate the cost savings, improved energy, improved digestion, improved mood, weight management and sense of accomplishment that comes with better food choices. Let’s start by stocking the pantry.




1 bottle oregano

1 jar organic peanut butter

1 bottle paprika

1 package pumpkin seeds

1 large package quinoa

1 bottle red chili flakes

1 bottle red chili powder

1 package red lentils

1 package rolled oats

1 bottle fresh salsa

1 bottle sea salt

1 bottle sesame oil

1 package sesame seeds

1 bottle soy sauce

1 bottle Sriracha sauce

1 bottle sun dried tomatoes

1 package ground flax seeds

1 bottle raw honey

1 bottle Italian seasoning

1 bottle nutmeg

1 package sunflower seeds

1 bottle taco seasoning (with no MSG)

1 package cashews

Stocking the Pantry 1 package almonds

1 jar artichoke hearts

1 bottle balsamic vinegar

1 jar black olives

1 bottle black pepper

1 bottle Bragg’s liquid amino’s

1 package gluten free bread crumbs

1 package brown lentils

1 package brown rice

1 package cashews

1 canister chocolate protein

1 bottle cinnamon powder

1 box cornstarch

1 bottle Dijon mustard

1 bottle extra virgin olive oil

1 package flax seeds

1 bottle garlic powder

1 bottle grape seed oil

1 bottle green olives

1 bottle ground cumin

1 canister vanilla protein

1 package walnuts

1 package chia seeds

1 bottle turmeric

1 jar coconut oil


Week 1 - Meal Plan

WEEK 1Breakfast Snack Lunch Snack Dinner

Mon Chocolate, Banana, Peanut Butter Smoothie

Handful of Almonds

Curried Lentil and Garlic Soup with Simple Garden Salad

Apple Vegetable Pad Thai with Mixed Greens Salad

Tues Simple Fruit Smoothie

Apple Vegetable Pad Thai with Mixed Greens Salad

Veggies (bell peppers, celery, broccoli, etc) with Hummus

Chickpea Herb Burgers with Roasted Beet Salad

Wed Nature’s Path Cereal with Almond Milk


Chick Pea Herb Burgers with Roasted Beet Salad

Handful of Berries

Quinoa with Grilled Eggplant and Tandoori Veggie Kebobs

Thurs Chocolate, Banana, Peanut Butter Smoothie

Handful of Berries

Quinoa with Grilled Eggplant with Tandoori Veggie Kebobs

Handful of Almonds

Vegetarian Chili with Tabouli Salad

Fri Nature’s Path Cereal with Almond Milk

Pear Vegetarian Chili with Tabouli Salad

Handful of Nuts/Seeds

Stuffed Bell Peppers and Roasted Vegetables with Balsamic Dressing

Sat Kiwi, Mango, Pineapple Smoothie


Stuffed Bell Peppers with Roasted Vegetables with Balsamic Dressing


Black Bean Quesadillas with Mexican Salad*

Sun Berry, Kiwi, Banana, Kale Smoothie


Black Bean Quesadillas with Mixed Greens Salad

Banana Portobello and Zucchini Tacos with Rainbow Kale Salad

*Salads and Entrees with Star have Avocado in them, therefore they will have to be eaten that same day and cannot be used as leftovers for the next day since the avocado will blacken.


Boxed and Canned Items


1 bunch asparagus 2 baby eggplants 1 large pack baby spinach 3 beets 1 bunch broccoli 1 small bunch carrots 1 bunch celery 1 pack cherry tomatoes 3 cucumbers 9 green bell pepper 1 green chili

1 small green cabbage 2 jalapeño peppers 1 bunch kale 1 large pack mixed greens 30 mushrooms 7 onions 1 orange bell pepper 4 portobello mushrooms 3 potatoes 8 red bell peppers 1 small red cabbage

1 small red onion 1 bunch romaine lettuce 1 bunch scallions 2 yellow bell pepper 4 zucchini 1 pack basil 1 bunch cilantro 27 cloves garlic 1 piece ginger 1 bunch parsley

Vegetables

7 apples 4 avocados 6 bananas 1 pack frozen

blueberries 1 pack frozen mango

1 pack frozen pineapple 1 pack frozen strawberries 4 kiwis 7 lemons 2 limes

1 orange 4 pear 1 pack strawberries 2 tangerines 6 tomatoes

1 liter almond milk 2 cans black beans 1 can chick peas 1 pack corn tortillas 1 can crushed tomatoes 2 cans diced tomatoes 1 can kidney beans

1 box Nature’s Path cereal

1 package organic corn tortilla chips

1 can refried black beans 1 box taco shells 1 small bottle tomato

juice

2 boxes vegetable broth (2 liters)

1 box pad thai rice noodles (8 oz)

1 package roasted salted peanuts

1 container hummus 1 pack of quinoa

Fruits

Shopping List Week 1

Week 2 - Meal Plan

WEEK 2

Breakfast Snack Lunch Snack Dinner


Handful of Almonds

Portobello and Zucchini Tacos with Rainbow Kale Salad

Apple Mushroom and Spinach Lasagna with Mango Avocado Walnut Salad*


Apple Mushroom and Spinach Lasagna with Simple Garden Salad


Lentil Chili with Cucumber, Tomato, Avocado Salad



Lentil Chili with Mixed Greens Salad

Handful of Berries

Enchiladas with Spicy Black Bean Soup


Handful of Berries

Enchiladas with Spicy Black Bean Soup

Handful of Almonds

Eggplant Parmesan with Avocado Cabbage Slaw*


Pear Eggplant Parmesan with Simple Garden Salad


Pizza with Red Pepper & Kale Soup*



Pizza with Mixed Green Salad


Mushroom and Bell Pepper Stir-Fry Noodle with Mango Salad



Mushroom and Bell Pepper Stir-Fry Noodle with Mango Salad

Banana Collards with Red Lentils and Grilled Asparagus




Shopping List Week 2

2 bunch asparagus

1 pack baby spinach

1 bunch broccoli

1 small pack carrots

1 bunch celery

1 bunch cilantro

1 bunch collards greens

1 cucumber

1 eggplant

24 cloves garlic

1 piece ginger

4 green bell peppers

2 jalapeños

1 bunch kale

1 pack mixed greens

21 mushrooms

6 onions

4 red bell pepper

1 small head of red cabbage

3 red onions

1 bunch scallions

1 pack shitake mushrooms

1 zucchini

Vegetables

Fruits

6 apples

5 avocados

5 bananas

1 pack frozen blueberries

1 pack frozen mango

1 pack frozen pineapple

1 pack frozen strawberries

2 green mangoes

4 kiwis

4 lemons

1 lime

1 ripe mango

4 pear

1 pack strawberries


1 box almond milk (1 litre)

1 can black beans

1 pack corn tortillas

1 can crushed tomatoes

4 cans diced tomatoes

1 box gluten free pizza crust

2 jars marinara sauce


1 can refried black beans

1 pack rice lasagna noodles

1 box rice noodles

1 can tomato sauce

Week 3 - Meal Plan

WEEK 3 Breakfast Snack Lunch Snack Dinner


Handful of Almonds

Collards with Red Lentils and Grilled Asparagus

Apple Pasta Primavera with Chickpea Salad


Apple Pasta Primavera with Chick Pea Salad


Stuffed Portobello Mushrooms with Mexican Flag Soup* & Simple Garden Salad



Stuffed Portobello Mushrooms & Simple Garden Salad

Handful of Berries

Polenta Lasagna with Steamed Brussels Sprouts


Handful of Berries

Polenta Lasagna with Steamed Brussels Sprouts

Handful of Almonds

Black Bean Burgers with Spicy Quinoa Salad


Pear Black Bean Burgers with Spicy Quinoa Salad


Spicy Peanut and Tofu Stir Fry with Asian Ginger Soup*



Spicy Peanut and Tofu Stir Fry with Mixed Greens Salad


Cabbage and Leek Latkes with Fennel and Tangerine Salad



Cabbage and Leek Latkes with Fennel and Tangerine Salad

Banana Tofu Lasagna with Avocado Cabbage Slaw*




6 apples

4 avocados

5 bananas


1 pack frozen mango



4 kiwis

3 lemons

2 limes

1 orange

4 pears

1 pack strawberries

1 bag tangerines


Fruits

1 bunch asparagus

1 pack baby spinach

1 pack basil

1 bunch broccoli

15 Brussels sprouts

1 small bunch carrots

1 bunch celery

1 pack cherry tomatoes

1 bunch cilantro

2 cucumbers

2 bulbs fennel

19 cloves garlic

1 piece ginger

4 green bell peppers

1 small green cabbage

2 small green chili

2 small jalapeño

1 bunch kale

3 leeks

1 large pack mixed greens

5 mushrooms

4 onions

1 orange bell pepper

1 bunch parsley

4 caps Portobello mushrooms

4 potatoes

4 red bell pepper

1 small red cabbage

2 small red onions

1 small pack sage

1 bunch turnip greens

2 yellow bell pepper

2 zucchini

Week 3 Shopping List

1 box almond milk

1 can black beans

1 pack brown rice pasta

1 can chick peas


1 can diced tomatoes

1 small bottle orange juice

1 bottle hot chili garlic sauce

1 jar marinara sauce


1 package polenta

1 package tofu

1 box vegetable broth (1 liter)

Vegetables

Week 4 - Meal Plan

WEEK 4Breakfast Snack Lunch Snack DinnerMon Chocolate,

Banana, Peanut Butter Smoothie

Handful of Almonds

Tofu Lasagna With Simple Salad

Apple Zucchini and Spinach Lasagna with Strawberry Spinach Salad


Apple Zucchini and Spinach Lasagna with Strawberry Spinach Salad


Dipotle Burrito Bowl with Mexican Flag Soup



Dipotle Burrito Bowl with Mixed Greens Salad

Handful of Berries

Spicy Chick Peas with Avocado, Cucumber and Tomato Salad*


Handful of Berries

Spicy Chick Peas with Mixed Greens Salad

Handful of Almonds

Brown Rice Pasta with Mango, Avocado, Walnut Salad


Pear Brown Rice Pasta with Mango, Avocado, Walnut Salad


Mushroom Polenta with Kidney Bean and Fennel Salad



Mushroom Polenta with Kidney Bean and Fennel Salad


Simple Stir Fry with Spicy Kale Salad



Stir Fry with Spicy Kale Salad

Banana Tacos with Bean Salad




Week 4 Shopping List

Vegetables

1 large pack baby bella mushrooms

1 large pack spinach

1 pack basil

2 bunch broccoli

1 small pack carrots

1 bunch celery

1 pack cherry tomatoes

1 cucumber

1 bulb fennel

1 cup sugar snap peas

6 green bell pepper

2 green chilies

1 bunch green onions

1 jalapeño

1 bunch kale

1 bunch mint leaves

1 large pack mixed greens

20 mushrooms

6 onions

1 cup snow peas

1 bunch parsley

4 red bell pepper

2 red onions

9 Roma tomatoes

1 bunch romaine lettuce

1 pack thyme

1 yellow bell pepper

4 zucchini

1 bunch cilantro

5 tomatoes

Fruits

6 apples

8 avocados

5 bananas


1 pack frozen mango



4 kiwis

5 lemons

1 mango

4 pears

1 pack strawberries

Boxed and Canned Goods

1 box almond milk

2 cans black beans

1 pack brown rice pasta

2 cans chick peas

1 can corn


1 can kidney beans

1 box natures path cereal

1 package polenta

1 can refried black bean

1 box taco shells

1 package tempeh

1 box taco shells

Additional Dietary GuidelinesThe following are a set of guidelines to shoot for daily. Do your best and get better each week. Remember to set your set up for success you must plan to be successful. Like most things in life if you “fail to plan, plan to fail”

Water/Hydration

Try to drink 1/2 your body weight in ounces of water per day.

150 pound person should drink 75 ounces of water each day or consume that fluid through foods. Fruits and vegetables are very high water content foods as are soups and smoothies. These would count towards this goal.

Drinking water can help with appetite control, fatigue, detoxification, better skin, better elimination, reduce the chances of kidney stones and countless other benefits. Water is the key element for life. In fact, water is the determining factor for life on other planets. It is often something we take for granted.

I recommend that you drink filtered water. Water that has the fluoride and chlorine removed is a start. Ideally you should also shower in filtered water. The filter system that we use and recommend is made by Aqausana and can be purchased at www.aquasana.com

Water should be consumed from a stainless steel container or glass container since these are re-usable but do not leach unwanted chemicals in to the water.

I highly recommend that you drink 20 ounces of water first thing in the morning before you eat or drink anything else, this has tremendous cleansing properties especially when combined with a squeeze of fresh lemon. Remember this quote.

“The body’s solution to pollution is dilution”


http://www.aquasana.com

http://www.aquasana.com

Protein

Protein is required by every tissue in the body and is very important for bone health, hormone health and building lean muscle. Proteins also make up the enzymes that we need for day to day bodily functions. However most of us think that we require large amounts of protein per day. This is far from the truth.

Protein is very interesting since it is not really well indicated on our food label how much protein a person needs per day. There is a conspiracy in my opinion for people to eat too much protein since that is what drives the dairy and meat industry. You will notice on any food label that every macro and micro nutrient has calculated daily intake except protein.

The amount of protein that can be digested in one sitting is about 20-30 grams. Anything more than this will result in poor digestion and poor absorption. At the same time this undigested protein rots in the gut and creates a severe imbalance in the gut ecosystem.

Signs that you are getting too much protein or not digesting it is having gas with a strong odor. This is not normal. Lowering protein intake or taking a digestive enzyme will help.

So how much do we really need?

Protein equation for average person = (desired weight in pounds / 2.2) x 0.8

Protein equation for athletic person = (desired weight in pounds / 2.2) x 1.0

Example.

You may notice that this is not a large amount, yet enough for you to meet your requirements and function with little waste product. Your protein should be spread out throughout the day.

Good sources include: nuts, seeds, lentils, beans, legumes, high quality protein powders, lean meats and eggs. I strongly recommend to strive for plant strong source of protein since (unlike animal sources) they also come with fiber, phytochemicals and anti-oxidants and no cholesterol.

If your ideal weight is 110 lbs then the calculation is as follows:

(110/2.2) x 0.8 = 40 grams of protein per day


Simple Snack Ideas

The following items can be stored at your desk or in the car:

Lara bars - these are raw, whole food bars (our favorite is Cashew Cookie)

Ultra Meal - Meal replacement bars - Available through The Living Proof Institute

Trail Mix - any variety, but eventually just get nuts and fruits

Ultra Lean - Meal Replacement Powder - Available through The Living Proof Institute

Nuts - cashews, almonds, walnuts, pecans, brazil nuts

Fruit/veggie basket on your desk - this serves as a constant reminder to eat them

Nut bars - there are many to choose from

Dehydrated Fruit - can be high in sugar, but better than a candy bar

Sea Weed - This is an awesome snack

Seeds - sunflower, pumpkin

Nut and Seed Butters - cashew, almond, peanut, sunflower

Rice Crackers


The Ultimate Attitude“Your thoughts become your actions, your actions become your habits, your habits become your routine and your routine determines your destiny.”

The average person has over 3000 conversations with themselves per day. These conversations range from “what’s for lunch?” to “I wonder if I can pay my bills this month”. The thoughts that we have and the way we frame these thoughts has an impact on our physiology far beyond your wildest imaginations.

It is for this reason that it is so important for us to think and be positive. Of course you must also be realistic as well. Many of us simply don’t realize how negatively we think or how to reframe our minds to think more positively. We may have picked this up from our parents or growing up in a society that has so many negative undertones.

Thinking and being positive can be a very challenging for some at first. You must realize that unlike actions, your thoughts can be erased and simply reformed. No one will ever even know!If you have not read the book “The Secret”, I strongly suggest that you do. It simply states that the thoughts that we have in our minds become our reality. This is the universal “Law of Attraction” where like attracts like.

Just as you would be concerned about the food that goes into your mouth you should be just as concerned about the thoughts, ideas, information, images, music etc that you put into your head space. I personally started listening to motivational speakers during exercise rather than music. I find that I leave the gym invigorated and inspired to be a better husband, father and doctor. Remember, the mind is a terrible thing to waste.

The following are suggestions to help improve your mental and emotional health. Some may seem difficult at first, but once you reap the benefits you will never be the same person again.


Here is a list of what you can do create the Ultimate Attitude:

Develop and read a positive affirmation(s) daily

Do not watch the news

Do not hang around those that are negative

See the good in all circumstances

Be the good in all circumstances

Understand that your current situation is a result of choices that you have made (there are a few exceptions here)

Give someone a compliment daily

Count your blessings daily (these can be simple. ie job, friends, family, house)

Spend time to reflect and have gratitude

Realize the “grass only appears greener on the other side”

In a world of 7 billion people, at least 6 billion would trade places with you

Tell someone you love them

Think positive at all times (there is good in everything)

Learn from your mistakes

“Failure is an event, not a person” Zig Zigler

Make friends with the past, realize that today is a new day, a new opportunity.

Listen to motivational speakers on your phone or in the car


InflammationInflammation is a low grade process that occurs around the clock. It is a process that is required for healing and repair. Excessive inflammation can lead to chronic issues such as heart disease, stroke, arthritis and many more. Below is a list of habits that promote inflammation in the body.

Causes of Inflammation

‣ Standard American/Canadian Diet (S.A.D.)‣ Diet high in calories, fat, sugar and processed foods ‣ Diets low in fruits and vegetables‣ Smoking‣ Toxins in food, water, cleaning products, the environment‣ Drugs/medications‣ Insulin (as a result of too much sugar)‣ Vegetable oils (except olive and coconut oil)‣ Lack of water—dehydration‣ Lack of exercise‣ Lack of sleep‣ Essential Fat Deficiency (Omega 3 fats, GLA)


The Basic LIFE RX ChecklistDrink 20 Oz Of Water Upon Rising Before You Eat Or Drink Anything

Fresh Fiber First – Start Each Meal With Some Sort Of Fresh Fiber (Salad, Apple, Nuts Etc)

Walk/Exercise 30 Minutes Per Day

Eat 3 Servings Of Cruciferous Vegetable Per Week (Broccoli, Kale)

Avoid High Fructose Corn Syrup

Think Positive And Love Yourself And Those Around You

Learn Something New Daily (Read/Listen)

Eat 2 Pounds Of Fruits And Veggies Per Day

Sleep (try to get to bed by 10pm)

Take Vacations (several small vacations are better)

Subscribe to www.drpatelsdiet.com (follow meal plans/shopping lists)

Avoid White Foods (sugar, milk, flour, table salt)

Create Your Gratitude List

Create a Successful Environment at Work and Home

Reduce Inflammatory Behaviors

Spend Time with Family and Friends

Get Grounded (connect with the Earth, barefoot for 5-10 mins daily)

Surround Yourself with Positive People

Volunteer, Be a Productive Member of Your Community




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