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Hydration

Hydration Action Items

  1. Drink 16 to 32 ounces of water right after waking up (hyper-hydration), before eating.  
  2. Drink 8 to 16 ounces of water, 10 to 15 minutes before every meal or snack.
  3. Purchase a 32 ounce (or larger) water bottle and keep it near you at all times.  Whenever you look at your water bottle, take a drink. “If you think, drink”.
  4. Purchase a BIG Berkey Water Filtration Kit to decrease toxins in your drinking water.
  5. Purchase a Camelback Backpack for working out. 

Print Hydration Checklist

Supplementation

Multivitamin:  Passion 4 Life

  • We love this multivitamin as it is a whole foods source of vitamins and will cover a ton of our other vitamins and minerals including your daily Vitamin A, Vitamin B, B Complex, Vitamin C, Vitamin E, Zinc, Selenium, Copper, and Manganese as it provides your daily values needed.
  • Take this with food and at a time that you will best remember (breakfast for us).
  • This is not in pill form, but rather a liquid, so you can even drink it or put it into your morning smoothie!
  • Click here to purchase the Passion 4 Life Multivitamins


Greens Superfood Powder: Mighty Maca Plus Greens Powder

  • One to two scoops per day in your morning green smoothie or just mix with water and drink.  We also put it in pancakes, soups, or pretty much anything to add a superfood power-up. 
  • Click here to purchase on Amazon.


Probiotics: PB Assist®+ Probiotic Defense Formula


Vitamin D: Pure Encapsulations Vitamin D3 5,000 IU


Phytochemicals: Heyedrate Lutein and Zeaxanthin


Magnesium: Seven Minerals Pure Magnesium Oil Spray


Omega-3 Fatty Acids: Heyedrate Omega-3

Print Supplementation Checklist and Time Of Day Guide

Food Elimination

Food Elimination

Don’t get overwhelmed with the lists of foods to eat and what foods to eliminate.  We have included a simple meal preparation chart further along. Also, start adding healthier options into your diet and you will naturally eliminate the worse options.  


TAKE ACTION: Print the food elimination sheet and the tally sheet below.  Start eliminating some of these toxic foods ASAP!

Print the Food Elimination Checklist
Print the Processed Food Tally Sheet

Simple Meal Preparation and Guidelines

Simple Meal Preparation and Guidelines

We often eat a green smoothie for breakfast and lunch, which will start your day with a ton of antioxidants, nutrients, vitamins, minerals, and alkalizing foods to give your body a boost and make you feel full and productive.  It will also give you a boost after lunch and NOT that tired, food “coma” feeling that you usually have.


For dinners, we stick to the “detox” list of vegetables and occasionally put a grain in from the “everyday” food list.   To add flavor, we add vinegars, oils, salt and pepper, herbs, but we never use sauces like BBQ, ketchup, mayonnaise, or other high sugar and highly processed sauces.  


With that being said, we do splurge.  We control 90% of what we eat so the other 10% we can do what we want.  Drink a beer, a glass of wine, have pizza, chicken wings, ice cream, pie, cake, a cookie, or a burger.  If you control 90% of what you are putting in your body you will see results fast on this plan. If you need a four week “detox” then strictly stick to the foods in the detox area 100% of the time for that first four weeks to get the full benefits.  

Print Meal Prep and Green Smoothie Guides

Click to Purchase Our Recommended Protein and Greens


Click to Purchase Flavor Enhancers and Health Boosters


Click Purchase Healthy Fats on Amazon


Click to Purchase Beans and Grains on Amazon

Exercise

Exercise Plan If You Are Currently NOT Exercising

How do you eat an elephant?  It is a pretty big task that would be tough, but you do it ONE BITE AT A TIME!


Week one is all about getting back into the routine or creating a routine. Start waking up an hour earlier, hyper-hydrating,  and going on a five minute brisk walk (or as long as you can). Do this daily (Pain permitting, and soreness is not pain. Walk through the soreness.)

  • Week two through six is all about adding time. Add five minutes per week.
  • Week two = 10 minutes of brisk walking per day
  • Week three = 15 minutes of brisk walking per day
  • Week four = 20 minutes of brisk walking per day
  • Week five = 25 minutes of brisk walking per day
  • Week six = 30 minutes of brisk walking per day
  • After week six, maintain this 30 minutes per day at the VERY LEAST or jump to the next section


What we see with our patients that start doing this is they can’t stop and exercise becomes an addiction, but a good one.  We have seen overweight 50 year olds lose 100 pounds and walk a half marathon within a year of starting this.

Exercise Plan If You Are Currently Exercising

Keep up the good work.  See how you stack up against 210 minutes per week and try to get there if you are not already there.  You are on the right path.

This can be in one 20 to 30 minute session in the morning or after you get off work combined with short five to 10 minute bursts of exercise throughout your workday, or one big session in the morning or evening.    We prefer breaking it up throughout the day to get the heart rate increased after sitting for a while.

You can also look into HIIT training.  The problem with most of our workouts is that we are just going through the motions of an exercise and barely even challenging ourselves.  Think about the last time you were on the elliptical, did you change the resistance at all? HIIT stands for High-Intensity Interval Training and can be done in as little as 15 minutes.  15 minutes of HIIT training is better than doing the elliptical or running for an hour. HIIT burns a tremendous amount of calories in a short time, raises your metabolic rate (fat burning) for hours afterwards, helps you lose fat and gain muscle, improves oxygen consumption, reduces blood pressure and blood sugar.  
Print Exercise Guide

BOOKMARK THIS PAGE TO COME BACK TO  FOR WORKOUTS

BEGINNER WORKOUTS

5-Minute Workout Beginner

5-Minute Workout Beginner

10-Minute Workout Beginner

10-Minute Workout Beginner

15-Minute Workout Beginner

15-Minute Workout Beginner

20-Minute Workout Beginner

20-Minute Workout Beginner

25-Minute Workout Beginner

25-Minute Workout Beginner

30-Minute Workout Beginner

30-Minute Workout Beginner

ADVANCED - HIIT WORKOUTS

5-Minute Workout ADVANCED

5-Minute Workout ADVANCED

10-Minute Workout ADVANCED

10-Minute Workout ADVANCED

15-Minute Workout ADVANCED

15-Minute Workout ADVANCED

20-Minute Workout ADVANCED

20-Minute Workout ADVANCED

25-Minute Workout ADVANCED

25-Minute Workout ADVANCED

30-Minute Workout ADVANCED

30-Minute Workout ADVANCED

FLEXIBILITY TRAINING / YOGA

10-Minute Flexibility

10-Minute Yoga

20-Minute Flexibility

20-Minute Yoga

30-Minute Flexibility

30-Minute Yoga

Toxin Elimination

Toxin Elimination Guide and Checklist

We are constantly exposed, either directly or indirectly, to toxins.  Toxins in our water, food, air, home, and work are constantly bombarding us whether we know it or not.  

When a toxin is intense enough, or you’re exposed to a large dose, it can cause a severe enough reaction in our body that  you notice it. These can be reactions such as vomiting, shaking, skin hives, rashes, allergies, fever, dry eyes, eczema, asthma, trouble breathing, and other forms of inflammation.  

But the real problem comes when you are exposed to small amounts of toxins, which don’t cause any acute or immediate reaction, over time and they build up in your system causing problems such as cancer, ADHD, hormonal imbalance, arthritis, and digestive issues.  Most people think that these conditions are just a normal part of aging, which couldn’t be further from the truth.

Your body wants to be healthy, you just have to help it get there.

Remember to choose one to two things to change per week until you get through the full list.  If you try to do it all at once, it will be very difficult to maintain. 
Print Toxin Elimination and Replacement List

Toxin Elimination List (Click the link for purchase options)


Toxins from Water was covered earlier (click here to print) 


Toxins from Food was covered earlier (click here to print) 


Toxins from Air


Toxins from Heavy Metals


Makeup and Makeup Removers


Toxins from Radiation

  • Don't carry your smartphone in your pocket if possible or when sitting for long periods of time.  Leave it at least a few feet away.  
  • Turn your phone into airplane as much as possible
  • Avoid using a computer or tablet on your lap
  • Make this and put it on your microwave:  fill a wooden bowl half full with peat moss and half full with hazelnuts. Add 10 drops each of Tea Tree Oil, Rosemary Oil, and Clove Oil. Set the bowl on top of your microwave or other appliance. This will actually absorb any EMFs, microwaves, and energy radiation coming from the device you set it on!

Toxins from Medications

  • Follow the steps laid out in this book regarding food, water, exercise, and detox.  Then gloat when your doctor starts removing your medications at each visit with him/her.  
Print Toxin Elimination and Replacement List

Lifestyle Modifications

Other Lifestyle Modifications

  • STOP Smoking 
  • Avoid Fans 
  • Wear Sunglasses
  • Avoid Excessive Phone, Tablet, and Computer Use
  • Reduce Eye Strain (see below)
  • Chiropractic Adjustments: Find a MaxLiving chiropractor if possible and make an appointment. 
  • BELIEVE that you can heal yourself and BELIEVE that you can make the changes necessary
  • Sleep Better (see below)
  • Stress Less (see below)

Reduce Eye Strain

  • Employ the 20-20-20 Rule.
  • Get an eye exam.  Updating your prescription can sometimes lessen eye strain.
  • Adjust the lighting in your work space. Dark work environments make your eyes work harder.
  • Grab yourself a pair of blue light blocking glasses.

Print Lifestyle Modifications Checklist

Sleep Better

Implement at least one of these, if not the whole list.  Don't get overwhelmed by how many things there are, just pick one and add a new one every week until you are doing most of them. 
  • Get 10 to 30 minutes of sunlight in the morning. 
  • Cut off electronics 2 hours before sleep (TV, Phones, Computers). 
  • Wear Blue Light Blocking Glasses starting at least 3 hours before bed.
  • Get into your bed at the same time every night (wind down with a paper book). 
  • Get 8 hours of sleep scheduled (go to sleep and wake up at the same time everyday). 
  • Turn fans and vents away from you.  
  • Make your room pitch black with black out curtains. 
  • Plug in your phone in another room to get rid of it as a distraction and turn it on airplane mode, unless you really need to get notifications in the middle of the night (in case of emergencies). 
  • Remove the TV from your bedroom (bedrooms are for sleep and sex only).
  • Diffuse Lavender Oil from a diffuser into your bedroom starting at 7:00 pm and running all night. 
  • Avoid caffeine after noon and avoid alcohol.
  • Exercise and physical activity can help you fall asleep and stay asleep.  
  • However, avoid exercising before bed and try to do it in the morning if you can.
  • Fast before bedtime.  Make your dinner the last thing you eat for the day and don’t eat until breakfast.  Fasting has other health benefits as well, but will help you sleep and will help your body recuperate.
  • If you stay up at night worrying or anxious, try some of the stress techniques outlined below.   Yin Yoga or meditation right before bed could help you fall asleep much faster.

Stress Less

Same thing as sleep above, implement at least one of these, if not the whole list.  Don't get overwhelmed by how many things there are, just pick one and add a new one every week until you are doing most of them.   Videos for all these are below. 
  • Get Grounded 
  • Just Breathe / Meditation
  • Yin Yoga
  • Gratitude Journaling
  • Mind Dump Journaling
  • Get Rid of Your Victim Mentality… What if you started asking yourself, "Why is this happening FOR me and not TO me?" or "What can I learn from this?"
  • Don’t Sweat the Small Stuff, and It’s All (almost) Small Stuff
  • Eliminate Bad Fats, Increase Good Fats.  Take an omega-3 fish oil like our Heyedrate Omega-3.
  • Laugh!
Print Lifestyle Modifications Checklist

1-Minute Breathing Exercise / Meditation

Gratitude Journaling

10-Minute Yin Yoga

30-Minute Yin Yoga

Get Rid Of Your Victim Mentality

Listen To This While Mind Dumping or For Stress Relief

LAUGH

Print Lifestyle Modifications Checklist

Dry Eye Treatment

Print Daily Dry Eye Checklist

Treatment options according to severity level and the Dry Eye Workshop (2017) definition. 


Trace to mild dry eye syndrome

The treatment and modifications listed above should be done by ALL dry eye syndrome sufferers and are what the basis of the Rethinking Dry Eye Treatment book is about.   This is also the basis to treatment for all disease. These are crucial for anyone that has dry eye and other diseases to implement. Don’t think that because you have severe dry eyes, that you can avoid these modifications, because these very well could make the greatest difference in your relief.

Remember that a disease is your body's way of telling you that something YOU are doing is wrong.

Mild to moderate dry eye syndrome


Moderate to severe dry eye syndrome

  • Oral secretagogues
  • Autologous serum
  • Therapeutic soft contact lenses
  • Rigid [gas-permeable] scleral lenses (eg, BostonSight® PROSE) are other possibilities.

Severe dry eye syndrome

  • Topical steroids of longer duration (though of course this comes with an increased risk for potential side effects)
  • Amniotic membrane grafts
  • Surgical punctal occlusion with cautery
  • Permanent lateral or even central tarsorrhaphy
  • Salivary gland transplantation.
Print Daily Dry Eye Checklist

Dr. Jenna Zigler’s Eyelid Hygiene Regimen

Morning Routine


Evening Routine

AMAZON AFFILIATE INFORMATION


We, Eye Love, LLC, are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. MediViz and Heyedrate branded products are made by our company, Eye Love, but we truly believe that our products are the best on the market! It is important to know that our products are not intended to diagnose, treat, cure, or prevent any disease.