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Chapters 1 – 4

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INTRODUCTION

The book begins by asking readers, “Is it really possible to be at an ideal weight, have tons of energy and feel great ?” It then introduces what is at the core of achieving this. The author will present her own testimony, and some real-life stories of patients she has worked with over the last 20 years, demonstrating that the first steps towards optimal health, are to ask questions, seek knowledge, and take responsibility for your own health. The Introduction discusses some common misconceptions within the health industry, and how easy it is to feel overwhelmed by all the conflicting media hype around health. It invites readers to examine their own current health status by evaluating individual factors such as pain, sleep issues, and the unhealthy habits they wish to change. It closes by prompting readers to resolve to take the first steps in overcoming personal obstacles and challenges regarding their health and fitness, to be accountable and to persevere.

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Section 1

Get Motivated, Organized and Productive to Take Your Health Habits to The Next Level

Want to know the secret to building lasting habits, managing your energy, staying motivated and getting stuff done? Section 1 introduces you to the Hack Your HEALTH Habits process—the ultimate formula for implementing long-lasting healthy habits.

Chapter 1: Habits
Chapter 2: Motiviation
Chapter 3: Productivity and Energy Management
Chapter 4: Personal Prime Time

Section 2

Get Back to Basics—Understand the Foods to Consume to Keep Your Body Performing at Its Best

Do you really know what’s fueling your body? Section 2 discusses everything from macronutrients—proteins, carbs and fats—to deciphering food labels, and from why to choose organic food matters, to eating the colors of the rainbow.

Chapter 5: Fats
Chapter 6: Carbohydrates
Chapter 7: Protein
Chapter 8: Food Labels And Additives
Chapter 9: Organic
Chapter 10: Phytonutrients And Antioxidants

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SECTION 3

Get Fueled with the Right Foods and Figure Out the Diet That Works for You

Want to say goodbye to fad diets once and for all? Section 3 presents a full overview of some of the most popular diets on the market, and which one may be best suited for you. You will also learn that food is information, food is energy, and determine why the right fit is essential when it comes to personalizing your diet.

Chapter 11: Nutrition
Chapter 12: Diets
Chapter 13: Intermittent Fasting
Chapter 14: The Ketogenic Diet
Chapter 15: pH Balance

SECTION 4

Get Rid of Toxins—The Key to Real Cellular Detox for Optimal Health

Do you know what harmful substances are hidden in our foods and self-care products? From personal products to household items, Section 4 emphasizes how to make better choices that reduce your daily toxic exposure. You will also learn simple lifestyle modifications to optimize your body’s detoxification capabilities to combat today’s increasing chemical burden.

Chapter 16: Toxins
Chapter 17: Detoxification
Chapter 18: Your Skin
Chapter 19: Cookware
Chapter 20: Air Quality
Chapter 21: Molds
Chapter 22: Water

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SECTION 5

Get the Right Vitamins, To Help Your Body Perform at its Best

Should you be taking supplements? Your body relies on vitamins, minerals and essential nutrients to function optimally, and unfortunately in today’s world, we are often not getting what we need from our food. In Section 5, you will learn the roles different vitamins play in your body and which supplements would contribute to your overall health and wellbeing.

Chapter 23: The Low-down On Vitamins
Chapter 24: Vitamins And Minerals
Chapter 25: Vitamin D
Chapter 26: Essential Fatty Acids
Chapter 27: Probiotics

Section 6

Get Fit and Strong in Less Time

Feel like you never have the time to workout? Fear no more! While exercise might be a foundation for good health, you don’t need spend countless hours in a gym each day to stay fit. In Section 6, you learn why shorter, more functional workouts are actually better for you and how you can turn exercise into a habit that you actually enjoy.

Chapter 28: The Goal Of Fitness
Chapter 29: Beyond Being Fit
Chapter 30: High Intensity Interval Training
Chapter 31: Strength Training
Chapter 32: Yoga
Chapter 33: Straighten Up!

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Section 7

Get to Know Your Hormones and Feel Better

Are your hormones out of whack? Chronic stress and hormonal imbalances affect not only the body but also the mind, impacting your health in many ways. In Section 7, you will learn all about your hormones: what roles they play, signs and symptoms of imbalances and simple lifestyle changes you can implement to keep them happy!

Chapter 34: Your Adrenals
Chapter 35: Thyroid
Chapter 36: Sex Hormones
Chapter 37: Blood Sugar

Section 8

Get Your Gut and Immune System Performing Optimally

Do you know what vital role your gut plays in moderating your overall wellness? From your mood to your immunity, your digestive tract is a lot more than just a food processor! Section 8 discusses the conditions associated with a troubled digestive system, and explores why healing the gut is the foundation for improving many chronic health conditions.

Chapter 38: Your Gut
Chapter 39: The Immune System
Chapter 40: Inflammation
Chapter 41: Food Sensitivities
Chapter 42: Histamines

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Section 9

Get Your Brain Turned On to its Full Power

Feeling foggy, forgetful and unfocused? You’re not alone. Cognitive decline is one of the most feared conditions associated with aging. Section 9 introduces new habits that can maximize brain function and enhance communication to the rest of the body so that you can keep your brain healthy and sharp. You will also learn more about the emerging field of epigenetics and what you can do to lower risk for chronic diseases.

Chapter 43: Brain 101
Chapter 44: Neurotransmitters
Chapter 45: The Nervous System
Chapter 46: Sharpening Your Brain
Chapter 47: Epigenetics
Chapter 48: Aging

Section 10

Get Rest, Recharge and Be More Zen

Are you letting stress get the best of you? Learning healthy ways to manage your stress is one of the keys to optimizing overall health. Section 10 teaches you ways to develop daily habits that support proper rest and rejuvenation for the body and mind. You will also discover simple practices that will promote restful sleep and help you be more ‘zen.’

Chapter 49: Sleep
Chapter 50: Meditation
Chapter 51: De-stressing
Chapter 52: Electromagnetic Field
Chapter 53: Earthing

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Section 11

Get In Control—You and Your Wellness Team

Want to start making healthy changes but simply don’t know where to start? Develop your own personal Wellness Team Action Plan and explore the different natural health care options available in Section 11. Learn how to take responsibility, action, and accountability towards your own health. That’s right, it’s time to take control!

Chapter 54: It’s Your Health
Chapter 55: Know Your Numbers
Chapter 56: Your Wellness Team
Chapter 57: Accountability

Section 12

Get on Purpose—Designing the Life You Want

Have you found your life’s purpose? Are you remaining congruent to your values and outlook? Section 12 shares a design for planning, goal setting and learning to master thoughts that empower your health and lifestyle. Here, you will create your own vision of success, learn how to harness your strengths, and gain inspiration through the stories of others.

Chapter 58: Life Purpose
Chapter 59: Strengths Finder
Chapter 60: 10x Your Life
Chapter 61: Philosophy
Chapter 62: Your Story

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ABOUT THE AUTHOR

dr-nathalie-beauchampDr. Nathalie Beauchamp, B.Sc., D.C. is an Ottawa based doctor of chiropractic, former professional natural figure/bodybuilder, Functional Medicine practitioner candidate (IFM), public speaker and local TV personality. She is the co-author of the published book Wellness On The Go: Take the Plunge- It’s Your Life! and the creator of Roadmap to Wellness, an online coaching program designed to help clients adopt a wellness lifestyle. The owner of Santé Chiropractic and Wellness Center, a multi-disciplinary clinic in Orléans, Ontario, Dr. Nathalie is also the founder of the annual Ottawa Health & Wellness Expo, (a community based event that gathers more than two thousand health conscious people each year and features world class keynote speakers), and the W3 Ottawa Event: Women – Wisdom – Wellness. Dr. Nathalie’s mission is to lead through education, helping people empower themselves to live their best, most healthy, and fulfilling life!

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