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Tony Robbins Ten Day Challenge

Aerobic Power
Aerobic exercise is absolutely vital to our health and energy. Diet alone can only get you so far!
While anaerobic exercise (weight training and high-intensity training) are also very beneficial to our
long term health, during the ten day challenge it is important to focus upon aerobic exercise as a way
to help cleanse and detoxify the body.

There are obviously many ways to exercise aerobically, however, the key principle is to have a solid
understanding of what aerobic exercise actually is.

"Aerobic literally means 'with oxygen', and refers to the use of oxygen in the energy-generating
process for muscles. Aerobic exercise describes any type of exercise, typically performed at
moderate levels of intensity for extended periods of time that increases your heart rate. Oxygen, fats,
and glucose are used to produce adenosine triphosphate, the basic fuel for all cells."
Source: Wikipedia

More practically, aerobic exercise means performing exercise at a heart rate that is no more than 180
minus your age. Sustained exercise in this heart rate zone will burn fat as your primary source of fuel
as opposed to sugar, meaning you can exercise for longer and get in great shape.

In this resource we focus upon two highly effective aerobic exercises: running/walking and

As mentioned, the intensity level of exercise during a cleanse/detox should remain within the 'fat
burning zone'. By this it is understood that your heart-rate should not exceed a certain level. This is
particularly for those who chose running as their form of exercise as it is very easy to exceed your
maximum heart rate.

The 'fat-burning zone' is different for everybody. To calculate this zone, we recommend the Stu
Mittleman method. Stu is an ultramarathon champion and set the world record for running the 1,000
mile run (he completed it in 11 days) and also holds the US record for the Six Day Run: 578 miles (96
miles/3.7 marathons per day!). Stu also ran across America in 55 days, at a rate of 52 miles per day
in 2000. We can consider him to be somewhat of an authority on aerobic training and running!

Calculating your Heart Rate Zones

The method for calculating your heart-rate zones according to Stu is to subtract your age from 180.
This defines your uppermost limit before you start burning sugar instead of fat. Have you ever finished
a run and felt dizzy and queasy? This is because you were burning sugar instead of fat! When
exercising at this level, the exercise actually becomes anaerobic instead of aerobic and serves more
to increase muscle strength/capacity. Indeed, while training above this zone has many benefits and
uses as part of a wider training regime - it is far too intense while detoxing.

The fat burning zones are broken down into three stages, at the lowest level of intensity is the warm-
up zone, followed by the mostly aerobic pace (MAP) and then the most efficient pace (MEP). MAP is
the zone where the most fat burning takes place and it is within this zone that you should concentrate
your efforts whilst detoxing in order to give yourself a work-out and to help flush your lymphatic

Using myself as an example:

180 - my age (25) = 155

MEP Upper Limit = 155
- 10 = 145
MEP Lower Limit = 145

MAP Upper Limit = 145

- 10 = 135
MAP Lower Limit = 135

-10 = 125
Warm-up Zone = 125-135

Unless you run frequently, it will probably be fairly difficult to keep within the warm-up and MAP zones
whilst running and therefore you may need to intersperse your running with walking, perhaps for 200
meters every kilometer in order to keep your heart-rate down.

Knowing your Heart Rate

Obviously, the best way to know your heart-rate is to wear a heart-rate monitor. However, if you do
not own one of these, you can still roughly estimate which zone you are in using the following

Signs of being in MAP or MEP:

- you can still talk normally without being short of breath

- your vision is clear and you have heightened senses of smell and sight
- you are in a steady, comfortable rhythm
- you would rate your level of intensity somewhere between 4 and 7 (at the very most)

Signs of being out of the fat-burning/aerobic zone:

- you are short of breath, especially when talking

- you may feel dizzy or nausea
- you do not feel comfortable
- you are looking forward to finishing!
- you would rate your level of intensity as above 7

Vital Breathing
Taking ten minutes each day to practice deep, cleansing and energising breathing is
something that we should all be doing. Not only does it give incredible health benefits, but it
is also free!

The source of all energy in the body can be provided through deep breathing. Cells use
oxygen to convert glucose into the energy, called adenosine triphosphate (ATP). Without
sufficient oxygen, cells begin to die* and energy cannot be sufficiently produced.

There are two principle breathing techniques that Tony Robbins discusses throughout his
live shows and products:

- BreathWalking

- Vital Breathing

During the ten-day challenge it is recommended that you practice one of these
exercises three times per day.
Breath Walking:

Breath Walking is a principle that Tony first discusses on the Daily Magic session on Get the
Edge (GTE). It is the principle of walking and breathing in a pattern that stimulates the
lymph system and energises the body. Tony suggests using this during the 'Hour of Power'
in order to create a peak, mental state.

The process of Breath Walking outlined during this session is to make strong, purposeful
strides and walk in a rhythm. You want to be at a steady pace, but do not want to be out of
breath. The rhythm of breathing is 4-4, so take four short breaths in, one after another,
followed by four short breaths out - in time to your steps. So: in-in-in-in | out-out-out-out.
The breaths in should be through the nose, and the breaths out through the mouth.

Tony also discusses a further technique to this, which involves stimulating the meridians in
the fingertips (an acupressure technique) by touching your thumb to a fingertip on each
breath/step. The technique is to tap your thumb to finger starting on your left index finger,
then on each finger across to your little finger (on breaths in) and then repeating on your
right hand on (breaths out).

This walking technique is excellent for increasing energy, even when practiced for just five-
to-ten minutes and can be an excellent pick-me-up during the afternoon or early morning.

This is an excellent resource on walking and the correct technique to walking and I
recommend you take a look at it before you start Breath Walking.

Vital Breathing:

Vital breathing is a slightly different technique and one that Tony Robbins promotes more
during the Unleash the Power Within Seminar and on Personal Power II.

If you are able to give yourself five to ten minutes each day to practice deep, cleansing
‘power breathing’ then you will definitely reap the rewards. This is one of the best, most
effective exercises you can do for free, every day.

The Tony Robbins breathing exercise is mentioned in the excellent book Unlimited Power
and basically consists of breathing in the following ratio:

Breath in for 1 count

Hold for 4 counts
Breath out for 2 counts

For example – if you were to breath in for four seconds, then you would hold your breath for
sixteen seconds and then breath out for eight.

If you are able to do this ten times, three times a day (morning, evening and before bed) you
will notice a huge difference to your energy, your clarity and your ability to ward off illnesses.

The full Vital Breathing resource, including information on the lymph system can be found
Living Water and Live Food
There has been much discussion over the past few years about the quality of the water we
drink and the effects that this may have on our health. Many health experts believe that the
low-quality of tap water in the UK can pose health concerns, particularly if we rely upon this
as our main source of water when consuming the recommended 3+ litres each day.

As a result, millions have turned to bottled water - creating a £1.57 billion market in just one
generation. However, with prices constantly on the rise, and serious question marks over
quality (is it really any better than tap water) - individuals are now looking to increase the
quality of water in their own home.

The Gift of Pure, Living Water

Water is one of the most important factors when becoming and staying healthy and vibrant.
Our bodies are 70% water and our blood is 94% water - if we follow the recommendation to
drink at least three litres of water per day and this water is acid and polluted - imagine what
this will do to our bodies?!

As the majority of the foods we eat create acid wastes in our system, it is important to drink
pure, alkaline water in order to maintain a optimal health and energy, particularly as acid
water (less than pH 7.0) is a hotbed of microorganisms, bacteria and viruses.

Acid wastes (from the lifestyles we lead - not only from food and drink, but also from stress
and other pollutants) are dumped into the bloodstream and lymph, and then are transported
to the liver and kidneys for the detoxification processing and elimination. The pH level of our
internal fluids affects every living cell in our bodies and the effect that over-acidification can
have upon the health of our bodies is immense, with a chronically over acidic pH creating an
extremely negative environment which affects all cellular functions from the beatings of the
heart to the neural workings of the brain.

In order to hydrate your body optimally, you need to drink water that is alkaline and mineral
rich. Alkaline water helps to neutralize acids and remove toxins from the body. Alkaline water
also acts as a conductor of electrochemical activity from cell to cell. Ideally, water should
have a ph between 9 and 10, and you should be drinking 3-4 liters of it daily. As you hydrate
your body properly, you’ll develop more of a thirst for water. Food cravings are often the
body’s cry for water. You might already have more of a thirst than you even realize.

Where Can We Find Alkaline, Pure Water?

There are several methods for making our water more alkaline. The first step is to purify the
water using either a distiller or an ioniser. You can find more information on distillers and
ionisers in our full resource.

Further to this, the alkalinity of the water can be increased by using pH drops such as the
Alkalive pH Booster. Products such as these are extremely effective as they structure and
cluster the water for optimal absorption, alkalise the water to an optimal pH of 9.5 and infuse
your body with charged ions.
Live Food
Of course, the ideal waters to consume are those that are nutrient-rich and can be
immediately used by your body. These waters are those that are found in fresh, raw foods
such as vegetables, salads and low-sugar fruits.

You should aim to consume approximately 70% water-rich food. The following chart outlines
some of the most water-rich, alkaline foods that you should look for:
Food % water
Cucumber 94%
Watercress 90%
Tomatoes 93%
Spinach 92%
Onions 89%
Lettuce 96%
Grapefruit 88%
Aubergine 92%
Cauliflower 91%
Carrots 90%
Broccoli 92%
Click here for a full list of alkaline foods and for a list of the types of foods you should avoid
on the ten day challenge.

A Directed Mind
Having a totally directed mind is an important part of having a healthy, energised body.
Being comfortable, relaxed, directed, motivated and confident plays a huge part in
maximising your energy and knowing what to do with that energy to create consistent

There are three basic components to having a directed mind:

1. Relaxation/ Stress Control

2. Creative and Achievable Goals and Aims
3. Strong and Enjoyable Relationships

How does having a directed mind effect your health? Many people do not realise this, but
the mind is hugely influential in the state of your health. It effects everything from the your
energy levels to your immune system.

Dr Weil among many others have researched the link between the mind and our physical
health. His research at Harvard University has found that external matters are not the cause
of disease, rather that they are agents who are waiting to cause specific symptoms within
susceptible bodies. Accordingly, the more vulnerable we are (though poor diet, nutrition,
exercise and stress/worry), the more susceptible we become.
This makes perfect sense - consider the times when there is a bug 'doing the rounds' - if you
are under high levels of stress, working too hard, under pressure or worrying do you think
there is more chance that you will come down with the bug? Of course there is - this doesn't
mean that the bug was suddenly stronger, but that it found a susceptible host.

On the ten day challenge there are seven points to consider in having a directed and
focussed mind:

1. The mind has a tremendous power over the body - the two should not be considered
in isolation
2. Anger and resentment are poisonous to the body!
3. Stress is a result of how you interpret situations and the associations that you have to
specific situations
4. Fear and stress compromise your immune system!
5. Stress disappears in a state of certainty - it is essential to develop empowering
beliefs that let you know that there is always a way if you are committed.
6. Physiology plays a major part in how we feel mentally. If we behave physically as if
we are vibrant, happy and directed we will be so. Emotion is created by motion!
7. Stress and upset disappears if we have a compelling future. Set goals, review your
goals and reward yourself for moving forward.

Structural Support
The final part of this is to develop three empowering questions and answers that will put you
in a positive, vibrant state at any time!

The premise of the 'structural support' element of the ten day challenge is that you should
look to reward your body - as making so many physical, mental and dietary changes can feel
restrictive. You should always reward yourself for every little success. The five rules of
structural support are as follows:

1. Give Yourself Rest!

Your body needs rest just as much as it needs movement and exercise. You should
aim to make the most of the opportunities that you have to rest your body. Take time
out to think about all of the things that are good in your life and plan all of your future
successes. Take an extra long bath and ask yourself some power questions to put
yourself into a positive and relaxed state.
2. Give Yourself Sunshine!
Not always easy in the UK and Northern Europe, granted, however, daylight is just as
important. One of the primary causes of depression is a lack of bright light. Although
the lack of sunlight during the winter months is a major contributor, this can also be
exacerbated by our lifestyles, as many Europeans now work up to 10 hours per day
in artificially lit offices and rarely see daylight before or after work during these

To put the importance of sunlight into context - the sun emits up to 100,000 lux (the
Metric measurement of light quantity), whereas artificial lights emit just 300-500 lux. If
this is our only source of light each day, it is easy to see how problems can occur.
Make sure you spend plenty of time outdoors, breathing full breaths of fresh air!
3. Indulge in muscular relaxation or massage!
As mentioned - you should reward your efforts! Whether this means a massage, a
day spa or just a long hot bath - set time for yourself and reward your good efforts.
4. Have an assessment for spinal alignment!
When the body is correctly aligned the head is positioned over the shoulders, the
shoulders align with the hips, the hips sit directly over the knees and the ankles are
straight with feet pointing forward. The human body relies upon correct alignment
and joint position to function properly. Incorrect alignment can arise through a variety
of reasons, with a lack of motion (exercise) being one of the most common. Tony
Robbins extols the virtues of The Egoscue Method which is a postural program
involving a series of gentle stretches and exercises to properly align the body.
5. Give Your Body Any Other Support it Needs...
Whatever this may be - listen to what your body is telling you...

Eliminate Excess Fat & Oil

To be more accurate, the lesson should be to eliminate excess bad fats and oils, but to
maximise the consumption of good fats and oils. First, however, lets tackle the bad fats.

Bad fats include, hydrogenated fats, saturated fats, trans-fatty acids and any oil that has
been heated, fried, exposed to light or air excessively. In less technical terms this includes
margarine, butter (although better than margarine), vegetable oils, castor oils, canola oil,
sunflower oil, any oil contained within packaged foods and any cooked or heated oils or
those packaged within clear, plastic containers. Milk and dairy products are also very high in
saturated fats and so should be limited (as discussed below).

There are several consequences of a high fat diet:

- Diabetes: According to Diabetes UK, Type 2 Diabetes is, in most cases, caused by being
overweight. Type 2 is caused when the body can still make some insulin, but not enough. A
diet high in fat leads to insulin production becoming desensitised, causing poor glucose

There are hundreds of studies including this one undertaken by the Howard Hughes Medical
Institute which prove, beyond doubt that a high-fat diet dramatically increases the onset of
type 2 diabetes.

- Cancer: Research published in one of the most respected medical journals in the world,
The Lancet has shown that women who eat 90g of fat per day have twice the risk of
developing breast cancer than those who eat less than 40g of fat. More specifically, they are
measuring this as being a high proportion of saturated fats such as 'high fat milk, butter,
meat and some cereals such as biscuits and cakes'.

- Arthritis: The Arthritis Research Campaign point out that fat is 'the most important single
link between your diet and arthritis''. If nothing else, the weight gain from a high-fat diet will
cause far more stress on our joints and bones and the lowered oxidation caused by excess
fat can accelerate the wear and tear of our joints.

- Increased Blood Pressure: a diet high in fat causes thickened blood and blocked arteries
increasing the likelihood of cardiovascular disease and other degenerative diseases.
According to the American Heart Association: Eating too much saturated fat can raise your
blood cholesterol level, which increases the risk of coronary artery disease (clogged arteries)
and heart attack.

These are just a few, however, what is more important to note is the health benefits that are
gained by including good fats in your diet, namely the Essential Fatty Acids omega 3,
omega 6 and omega 9 in the correct proportions. They are called 'essential' because the
body relies upon us to provide a food source as it cannot produce them on its own.
While most diets contain ample, if not some omega 6 and omega 9, it is estimated that up to
90% of the UK are deficient in omega 3 (according to the Institute for Optimum Nutrition).

The benefits of increasing your intake of essential fatty acids include:

- Increased Energy

- Weight Loss

- Cardiovascular Disease Prevention

- Decrease in Symptoms of Inflammatory Diseases such as Arthritis

- Strengthened Immune System

- Improved Brain Function

- Increased Recovery and Healing Capabilities

- Healthy development of Infants

- Decreased Possibility of Infection

- Stronger Bones

- Protected Genetic Material

- Reduced PMS Symptoms

- Clearer Skin, Stronger Nails, Shinier Hair!

More recently, studies have also highlighted the positive effects of omega3 fatty acids on the
development of infants, in treating ADHD and other behavioural problems, in treatment for
depression and to treat Alzheimer’s disease.

Among other things, omega 3 can be gained from the following food sources:

- Flax/ flaxseed
- Hemp Seed
- Sesame Seed
- Walnuts
- Brazil Nuts
- Avocado
- Almonds
- Salmon, Trout and other Freshwater Fish
- Soy
- Many Leafy Green Vegetables
- Spinach
- Pumpkin Seeds

However, the most effective way to ensure that you are consuming the recommended
amount of EFAs is to take a high-quality, organic oil supplement such as Udo’s Choice.
Udo's Choice ensures that a correct balance of high-quality EFAs are delivered to your body
on a daily basis.

Eliminate Animal Flesh

The pro's and con's of eating meat have been and will probably continue to be debated to
death. For that reason, it is not necessary to regurgitate the same arguments again and
again here. Eating meat is a personal choice that most people hold strong opinions on and
do not make their choices lightly.

Our philosophy at EFL is generally to stick to a vegetarian or vegan lifestyle and we have
created a vegan resource here for Vegan Week 2005 which outlines some important articles
and resources on how to make the transition to a vegan lifestyle. However, there are many
extremely healthy athletes such as Stu Mittleman who live a 99% alkaline lifestyle but still
enjoy the odd steak every now and then.

The key principle here is that you must make the decision that is right for you and makes
sense to you long-term.

For the ten day challenge, I urge you to attempt a vegan lifestyle and to assess how this
works for you over the ten day period.

Here is a list of some of our favourite vegan and vegetarian resources:

Vegan Forum - an extremely busy and friendly forum dedicated to the vegan lifestyle
The Vegetarian Society - the home of vegetarianism
VegWeb - great source of recipes
PCRM - Vegetarian Starter Kit from the Physicians Committee for Responsible Medicine

Eliminate Milk, Cheese & Diary

While we leave you to your own devices over whether to eat meat or not above, we strongly
urge you to eliminate milk, cheese and all other dairy products from your diet.

Millions of people around the UK consume dairy products on a daily basis. Our huge
consumption of dairy is due not only to the convenience it brings to cooking and the habit of
cooking with and eating dairy for the majority of our lives but more alarmingly because of the
mantra that we are fed by government and the dairy industry that it is beneficial to our health
that somehow you need dairy to ensure you consume enough calcium to maintain strong
and healthy bones.

The stories we are told about why we should consume dairy are based almost entirely upon
half-truths and are driven, not for the benefit of the nation’s health, but to ensure the
continued profits of the dairy industry.

The Myths Surrounding Why We Should Drink Milk

We Need the Calcium Provided by Dairy for Strong Bones

Dairy UK advocates the promotion of three portions of dairy products per day. They claim
that research results show that dairy is ‘even more favourable (in terms of blood pressure,
cholesterol, weight control, certain cancers, bones and teeth) than fruit and vegetables’.

This has been the golden ticket of the dairy industry for many, many years – regardless of
the fact that it simply is not true. Literally hundreds of highly respected research studies
conducted over many years and with a huge cross section of participants have shown that
increased dairy intake does not correlate with improved bone strength (Cumming and
Klineberg, 1994; Huang and Himes, 1996; Cummings, Nevitt and Browner et al, 1995;
Nordin, 1997). In several studies, dairy calcium has been shown to actually increase the risk
of osteoporosis and decrease the strength of bones!

How the dairy industry is still allowed to promote their products on the basis of the benefits of
dairy calcium is beyond comprehension. Research has proven beyond doubt that bone
strength is not related to calcium intake.

Bone strength is increased through exercise (Lloyd, Petit et al, 2004), increased intake of
vegetables and fruit (Tucker, Hannan et al, 1999) and a reduction of animal protein and
sodium (Finn, 1998).

3 Servings of Dairy Helps Weight Loss

’Dairy Management Inc. (responsible for the 3-a-day campaign) is the non-profit domestic
and international planning and management organization responsible for increasing demand
for U.S.-produced dairy products on behalf of America's dairy farmers.’ – So clearly our
welfare is more important than sales and profits then….

The UK and US dairy industries are allocating more and more of their marketing spend to
the message that three servings of dairy can actually help people to lose weight.

This campaign has clear commercial, rather than health goals as the dairy industry looks to
ensure that dieters are given a reason to continue consuming dairy. In the US, the $180-
million milk-moustache ad campaign during early 2005 was spearheaded by celebrities such
as Dr. Phil, giving consumers very little information, but sending the message that it is ok to
consume dairy on a regular basis. This campaign has been met with mixed reviews in health
circles, but the bottom line is that it has boosted sales of milk in the US through the
publicising of just one research study, funded by the dairy industry and with very
questionable data. Is this legal?

The basis of their argument is that dairy contains calcium (stronger bones argument again),
plus potassium, phosphorus, protein, vitamins D, A and B12, riboflavin and niacin. However,
nowhere on throughout the 3-a-day literature are quantities of these nutrients or daily
requirements discussed – nor the fact that you can get each of these nutrients in abundance
from fruit and vegetables without having to consume the cholesterol, calories, saturated fats
and sugars contained in dairy produce.

There is simply no way that dairy can help support weight loss. Even skimmed milk is over
50% sugar (as a percentage of calories) and of the thousands of research studies conducted
on dairy and its role in health, only one researcher claims that milk aids in weight loss. And
his research is funded by the dairy industry.

The Facts about Dairy

The increase in cancer, heart disease, diabetes, obesity and asthma that has occurred in the
Western world over the past century directly correlates with the increase in dairy

In fact, a Professor of Nutritional Sciences at Cornell University, Colin Campbell, has

undertaken the largest study of diet and disease in medical history. His findings are
incredible - high animal calcium and animal protein intake is the primary cause of
degenerative disease.

Granted, dairy may contain certain useful nutrients in varying proportions. However, similarly
to how we often hear that coffee, red wine and dark chocolate are ‘good for us’, it doesn’t
mean we should ignore the negatives or start on a diet of red wine and chocolate for
breakfast, lunch and dinner. As with all life choices, we have to weigh up the pro’s and the
cons – and with dairy, the cons far outweigh the pros .

Twelve pounds of milk are required to manufacture one pint of Ben's very rich ice cream.

Reasons to Kick the Dairy Habit:

1. Trans Fats, Sugar, Saturated Fat, Cholesterol, Chemicals, Calories

Dairy products are riddled with dangerously high levels of bad, saturated fats, cholesterol
and sugars which all contribute significantly to degenerative disease. For example, butter is
100% fat, Cheddar cheese 74% fat, whole milk 49% fat and even ‘2% milk’ is 35% fat .

High fat diets are, without doubt, strongly linked to the alarming obesity levels in the US and
UK, with research showing that 59% of American men and 49% of American women now
being overweight. In relation to dairy, this may have something to do with the fact that the
average American consumes approximately 600 pounds of dairy products every year – that
is five times more dairy than fruit!

2. Cancer

Dairy products are directly related to an increased risk of prostate cancer , ovarian cancer ,
prostate cancer, breast cancer, colon cancer and testicular cancer

The American Cancer Society states that "about one-third of the 500,000 cancer deaths that
occur in the United States each year is due to dietary factors…Although the committee
recognizes that no diet can guarantee full protection against any disease, we believe that our
recommendations offer the best nutrition information currently available to help Americans
reduce their risk of cancer."

Furthermore, their two highest recommendations are: "1. Choose most of the foods you eat
from plant sources"; and "2. Limit your intake of high-fat foods, particularly from animal

3. Cardiovascular Disease (CVD)

CVD is the number one cause of death in the UK and the US with research suggesting that
over 3,000 Americans suffer a heart attack every day – and over the past 40 years, research
from highly respected journals such as, the International Journal of Cardiology , European
Journal of Epidemiology and the American Journal of Clinical Nutrition have all found a direct
correlation between regular dairy consumption and a massive increase in CVD.
This increased risk of CVD is not just a result of the cholesterol and fat contained in dairy
produce , but also the animal protein, milk carbohydrates and milk sugar lactose which play
havoc with our bodies health.

4. Osteoporosis

For many years milk has been marketed for its supposed ability to prevent osteoporosis –
however, research has shown this to be untrue . According to the 12-year Harvard Nurses’
Health Study, milk intake had absolutely benefit with regards to bone fracture risk and that
increased dairy calcium could actually have the reverse effect and lead to a decrease in
bone strength!

Studies into the factors that effect bone strength in young adults have highlighted that
exercise is actually the predominant determinant of bone strength. Another research
exploration which examined over 58 studies into nutrition and bone health found very little
evidence to suggest that increasing milk or other dairy intake improved the bone strength of
young adults .

5. Diabetes

Medical science has proven, beyond doubt that there is a direct relationship between
frequent dairy consumption and an increased risk of diabetes. For instance, a cross-cultural
study conducted with children from 40 different countries identified that the higher the
consumption of dairy and other animal products, the more likely the child was of developing
diabetes. The study also found that those children who had a largely vegetarian diet has a
highly decreased risk .

Diabetes UK claim that ‘over 80 per cent of people with Type 2 diabetes are overweight at
diagnosis. The more overweight you are, the greater your risk of diabetes.’ They also add
that those with cardiovascular illness and those with high blood pressure are also highly at
risk of diabetes. As it is clear that a diet high in dairy dramatically increases the likelihood of
being overweight and of suffering from cardiovascular problems, the chances of suffering
from diabetes are also increased.

Eliminate Acid Addiction

A full alkaline/acid balance resource exists, however, to put things most simply:

the over acidification of our bodies (through the consumption of acid foods, drinks and drugs)
can be attributed to be the root cause of almost all illness and disease in the human body.
In an acid environment harmful microforms thrive and our body slowly breaks down trying to
maintain an alkaline/acid balance. In this compromised environment, disease is given the
opportunity to thrive and our depleted immune system is not able to ward off illness.

Through live blood analysis, the microbiologists Dr Robert Young, Dr Theodore Baroody and
Dr Christopher Vasey have shown that an over acidic diet can be the cause of the following
symptoms and diseases:

Infections, fatigue, indigestion, diarrhoea, food cravings, antisocial behaviour, hyperactivity, asthma,
poor memory, aching muscles, dizziness, diabetes, cancer, multiple sclerosis, yeast infections, loss of
sex drive, cysts and tumours, mood swings, PMS, hay fever, acne, overweight, underweight, bad
breath, bladder infections, gum disease, low energy, heartburn, bronchitis, colitis, insomnia,
impotence, psoriasis, viral infection, Crohn's disease, Leukaemia, arthritis, mental disorders,
dizziness, kidney failure, osteoporosis and more!

The antidote to over-acidity is of course to a) eliminate acids foods from your diet and b) to
replace them with alkaline forming foods!

As part of the ten day challenge the focus is to eliminate the following seven acid forming

1. Sugar
2. Vinegar
3. Salt
4. Tobacco
5. Alcohol
6. Caffeine
7. Drugs and OTC Prescriptions

However, we recommend that you go one step further on the challenge and try to
incorporate alkaline foods into your diet for ten days too. The combination of these two will
give you immense benefits!

Alkaline foods to include could be:

1. Green drinks
2. Vegetable juices (fresh)
3. Salads
4. Lightly steamed vegetables
5. Pure, alkaline water
6. Veggie snacks with hummous
7. Raw soups
8. Herbal teas

Further Resources:

A list of alkaline/acid foods

Alkaline diet resources
Alkalising recipes

Ten Day Challenge Conclusion:

We strongly urge that you keep a journal of your experience on the ten day
challenge. If you have regular access to the internet, then a blog could be a great
place to do this. Blogger offer free, easy to use accounts. If you would like support
on getting a blog set up and running or if you would like to publish your experience
on the ten day challenge on the Energise for Life Blog then please do not hesitate to
contact us.

The ten day challenge is not easy. However, the rewards will be well worth the
effort. Start a new healthy lifestyle and keep your momentum going. If you have any
questions at all on any of the above resources please email us and we will do
everything we can to answer you as soon as possible (usually that day).