Bokusuperfood.

com
1



31 Ways to help you control your weight
and keep it under control.
Reno R. Roll
Dr. James W. Forsythe


The Ultimate

Best kept secrets for losing weight naturally



Weight Loss Guide

Boku International
Bokusuperfood.com
2



The Ultimate
Weight Loss Guide





















Reno Rolle and Dr. James Forsythe
with Valerie Brooks and Christopher Van Buren

bokusuperfood.com
800-215-9887

Bokusuperfood.com
3
The Ultimate Weight Loss Guide
Copyright 2007
by Boku International

All rights reserved. No part of this document may be reproduced, sold or distributed without permission. This
includes text, photos, or graphics copied from this book for use in print, electronic, or any other media, with
the exception of brief passages used in connection with book reviews.

This book is a product of:
Boku International
374 Poli Street, Suite 205
Ventura, CA 93001

www.bokusuperfood.com


Design & Formatting by: Christopher Van Buren
Managing Editor: Christopher Van Buren
Additional Contributions by Valerie Brooks















Bokusuperfood.com
4











Contents

Introduction .......................................................................................... 2

Part One
One: Weight Loss vs. Weight Control.............................................. 3
Two: Why We Get Fat....................................................................... 6
Three: What Happens When We Gain Weight .........................12

Part Two
Four: The Ultimate Secret of Natural Weight Loss ......................16
Five: Avoid Foods That Make You Fat ...........................................21
Six: Eat Foods That Make You Thin ................................................25
Seven: Cleanse and Detoxify..........................................................29
Eight: Improve Digestion and Metabolism.....................................34
Nine: Get Some Exercise! .................................................................37
Ten: Theres An Emotional Side to Losing Weight........................40



Bokusuperfood.com
2


f youre one of the millions of
Americans who have embraced a
new diet, exercise program, or other
weight loss solution, congratulations!
Youre in good company. Your jeans are
looser, youre more mobile, and you have
renewed energy. Whats the catch? The
majority of weight losers will gain the
weight back. Diets may work for a
period of time but maintaining the
new-found weight loss is the tough
part. Diet pills, fad remedies,
and drastic surgical
methods all have
consequences. The fact is, the
human body responds best to
nature and natural processes. This
means approaching weight loss with an eye on
natural products and solutions that are safe, easy to digest, and simple to
use on a regular basis. No magic pills, potions, or bullets. Just sane and
consistent food and exercise choices. But how do you know what choices to
make? How do you make sense out of all the informationmuch of it
conflictingthat goes around these days? This book will get you started
with some of the best natural weight loss tips, which we call secrets.
I
I
I N T R O D U C T I O N

Bokusuperfood.com
3
P A R T O N E

Weight Loss vs.
Weight Control













Chapter One
Information is Everything
Maintaining a healthy weight is a two-part process: weight loss and weight
control. Its the latter we struggle with more than the former. If someone
offered you a smart, sensible guide to eating, exercising, and understanding
how the body works; one that would keep you at a healthy weight that you
could follow for life, would you take it? Of course you would. So remember
that healthy weight loss begins with understanding the intricacies of the
human bodyunderstanding how and why we get fat. Most diet plans focus
on their isolated, pet issues, whether its a low-carb diet, buying an all-in-one
piece of workout equipment, or filling up on liquids. But none of these
address the core underlying issues. They rarely educate the consumer or
speak to all the possible factors that play a role in weight loss. No two
people are the same and therefore, weight loss cannot be addressed as a
one-size-fits-all remedy. Identifying the culprits that cause excess weight and
choosing the right approach for your body type and lifestyle can make all
the difference.
Bokusuperfood.com
4
First, lets address weight loss. Youve heard it beforeeat those fruits,
vegetables, and whole grains. Though practically a dietary clich, its still
golden rule number one in maintaining a healthy diet, which will lead to
weight loss. What to minimize in your diet? High fat foods, processed foods,
trans fats, and sugar. While these guidelines are staples for a healthy food
plan, theyre still only part of the picture.
Once youve developed a habit of swapping Twinkies for almonds, and you
notice weight loss, your next step is to maintain that desired weight. This
requires lifestyle changes. But it's not as drastic as you may think. Often, its
what youre NOT eating thats making you fat and unhealthy. Rather than
focus on dieting, starvation and all the things you need to STOP doingtry
the simple approach of ADDING a few basic practices. The first, last and
best secret to help control your weight is to add more healthy nutrition to
your diet. Even if you dont stop all the bad eating habits right away, just
adding super nutrition from nutrient-dense foods (later, well identify what
some of these foods are), youll be well on your way to a healthier, slimmer
you. As well mention over and over, one of the easiest and most reliable
ways to add high levels of nutrition to your diet is to take a green superfood
drink once or twice per day. Boku Super Food is the one weve created from
what we believe is the best formulation on the market. Later, well show you
why and well discuss which foods are pound promoters and which ones can
help you lose weight.
Sometimes its necessary to reverse some of your long-held beliefs about
health. For example, many people feel that they get enough nutrition from
their food and shouldnt need any other supplements. Others believe that
their vitamins are taking care of their supplemental needs. These are both
beliefs that stem from lack of information. Our foods today largely come
from industrial farms that load the soil with chemical fertilizers and pesticides
that end up in your food and your body. Many vitamins and supplement
products are chemically produced in laboratories and are often derived
from questionable sources. Studies have shown that many vitamin products
pass through the body virtually unchanged and unabsorbed by the body. In
other words, the body recognizes these products as waste matter!

Natural Weight Loss Secrets
Bokusuperfood.com
5
After nutrition, the next big part of weight control is committing to a regular
exercise program. Thirty minutes a day or more is ideal but dont avoid
exercise if you cant stick to that schedule. The person who has only 15
minutes a day to exercise will have gotten his blood pumping for 105
minutes a week, which would make a marked difference in weight compared
to the person who didnt exercise at all. The same principal applies to
physical health as it does to financial health: A little bit done over a long
time has the ability to create compounded interest and big returns! Thats
why we recommend taking a little Boku Super Food and getting a few
minutes of exercise every day over many years.
Finally, you may want to become more of a label watcher at the
supermarket. The information in later sections will make you a savvy
consumer but the key is to be diligent and watchful because its easy to
misread labels. For example, a common mistake is looking at how many
calories are in a serving but then neglecting to notice that the manufacturer
defines a serving as one cookie, not three. Observing ingredients such as
fats, carbs, protein, and calories must become second nature in the fight
against flab. The secrets of healthy weight loss are about knowledge,
understanding the various weight loss options and making sensible decisions.

Bokusuperfood.com
6


















Chapter Two
Why We Get Fat


Diet
What causes people to gain weight is somewhat complex. Demystifying the
processes of human biology makes fighting weight gain simpler. There is a
system in place that regulates weight and holds the secret to taking those
pounds off.
There are four key factors that contribute to weight gain. The first is diet.
Within this category, three issues are paramount to Americas weight
problem. One, we are eating more calories than we burn. Two, we are
eating the wrong foods. And three, we are not controlling our portions. Food
is our nutrition source, made up mainly of proteins, carbohydrates, and fats.
These ingredients contribute to calorie content, which are consumed, burned,
and converted into energy. If we take in more calories than we burn, they
will be stored as fat and we will gain weight. Reducing calorie intake or
burning more through activity will reduce body weight. As we age, these
factors become increasingly important because we begin to burn calories at
Natural Weight Loss Secrets
Bokusuperfood.com
7
a slower rate. Fat accumulates more easily, and muscle (more of it means
more calories burnt) decreases with age.
The term, you are what you eat, is a wise mantra for the weight loser.
What we put into our bodies matters. Knowing to shun the cheeseburger and
embrace salmon isnt enough. Having an understanding of good fats versus
bad fats, junk fillers versus healthy fillers, and knowing how to get an
appropriate balance of favorable foods is important. Having an occasional
indulgence is fine, but the majority of your diet should be filled with foods
that will nourish, cause satiety, and provide energy.
Portion control is a weighty problem in America. The all you can eat food
buffet is an unfortunate staple in this country that draws consumers in
because of the appealing cost and the freedom to choose whatever we want
in unlimited quantities. This causes us to overeat by exponential amounts.
Even though our systems let us know when were full, we cant help but go
back for seconds or even thirds simply because they are available. Excess is
an all-too-common American theme that extends to satisfying pleasures in all
areas of life, including food. The most common reason we struggle with
portion control is because we arent getting enough nutrition in our diets. Our
bodys nutrient receptors signal our brains that we need more food to get
more nutrition. Empty foods result in the body raising the full bar, so we
dont feel full as soon, thus eating more and more to get the nutrition the
body craves. Digestion and the feeling of fullness dont happen
instantaneously, so we are tricked into believing that we still have plenty of
room for more food.
The solution is to get more nutrition in your diet. Just by adding super
nutrition like that found in Boku Super Food once or twice per day, youll be
taking steps to restore you bodys natural intelligence. While many try to
limit their food intake and control their portions, you can work with your
bodys natural ability to control food intake by giving it the nutrition it craves
before you give it anything else! All you need to do then is LISTEN to your
body and dont eat when youre not hungry! We provide more information
about this in Part Two of this book.



Natural Weight Loss Secrets
Bokusuperfood.com
8
Exercise
Americans can be very sedentary. Being overweight remains the single
biggest health risk in this country. Thirty-seven percent of the population is
obese, defined as being more than 35 pounds overweight. These numbers
are reaching alarming rates, and with good reason. There are over 200
television channels to choose from, movies to watch on television or on DVD,
electronic games to be played, and then theres the Internet. Its easier to
text-message friends or talk to them on the webcam than to actually get
together.
Evolution also plays a role in why we are less active. It used to be that
people got their exercise from working in the fields. Today, farming is no
longer a common occupation and machinery has replaced most of the hand-
work involved. In a nutshell, life is easier and more convenient. We have
telephones, cars, remote controls, and home delivery service. These modern
conveniences are modern inconveniences for our physical health. In the 21
st

Century, we have to search for ways to replace the activity that technology
has helped to remove. Thankfully, there are fun ways to do this. All you have
to do is look for them. We have some surprising suggestions in Part Two of
this book.
Another important consideration is the kind of exercises we engage in. While
any movement is beneficial, the key is to get the heart pumping. The heart is
a muscle and requires movement just as much as any other muscle. With
Eastern influences in the United States attracting great numbers of adherents,
more people are participating in activities such as yoga, tai chi, qi gong, and
other meditative arts. These disciplines have tremendous benefit for toning,
improving flexibility, increasing balance, and clearing the mind. But they are
not ideal for burning calories. Activities such as brisk walking, running,
playing a sport, jogging on a treadmill, or taking an aerobics class are more
likely to increase your heart rate and shed pounds. Our bodies were
designed to be in motion. They have their own built-in intelligence systems
that prompt us to move and keep active. Balanced with that is the relaxation
system vying for attention. It is essential in maintaining a healthy weight to
make a conscious choice to keep moving. According to the Centers for
Disease Control (CDC), 25 percent of all Americans are living sedentary
lives, while an additional 55 percent do not exercise enough on a regular
basis.
Natural Weight Loss Secrets
Bokusuperfood.com
9
Fat Cells
There are distinct biologically-based reasons for why we get fat. One of the
biggest culprits is, aptly named, fat cells. The term for these fat cells is
adipose tissue and it is located underneath the skin. Men tend to carry body
fat in their chest, abdomen, and buttocks, while women generally store fat in
their hips, waist, breasts, and buttocks. Any carbohydrates or proteins
consumed that are in excess will not be burned and converted into energy
but will be stored as fat. They will travel through the stomach and intestines
and be converted into glycogen and triglycerides in the liver. The
triglycerides are transported in the blood from the liver and deposited as
adipose tissue cells beneath the skin and around the intestines.
Fat cells grow in number, a process called hyperplasia wherein more fat cells
are created, typically during childhood and adolescence, pregnancy, or
periods of quick weight gain. Not only do fat cells multiply and store more
fat but they also grow in size, a process called hypertrophy. This occurs as
we gain weight with age. Once fat cells are formed, they cannot be
eliminated. They can reduce in size, however. When we diet, our systems tap
into our fat storage, burning fat in the cells, and converting it into energy.
Some controversy exists over whether we achieve a finite number of cells by
the time we reach puberty or whether they continue to multiply into
adulthood. Most research suggests that the former is true and this offers an
explanation for why overweight children struggle to lose weight as adults
more than their thinner counterparts. The theory is that the greater number of
fat cells that are now stationary cannot be eliminated and can only decrease
in size through greater effort. Another theory suggests that people who have
larger numbers of fat cells will consume more food. Some health experts
believe that the size of the fat cell is directly related to the hunger
mechanism. The smaller the fat cell, the less appetite the individual has.
Whether or not a propensity for weight gain is built into our genetics, a
proper diet, exercise, and knowing the secrets to a natural weight loss still
apply.

Metabolism
What does it mean when we refer to a thin person as having a high
metabolism? And how important is metabolism in terms of our ability to lose
weight? Simply defined, metabolism refers to the rate at which a person
burns energy. Typically, people who have high metabolic rates burn calories
Natural Weight Loss Secrets
Bokusuperfood.com
10
more quickly than people who struggle to keep the weight off. A persons
natural metabolic rate can be influenced by paying attention to what is and
isnt consumed. Other factors that influence a persons metabolism are age,
sex, genetics, blood type, body size, and fat-to-muscle ratio. Each individual
has an ideal basal metabolic rate (BMR), which is the measurement of the
bodys minimum requirements for energy in order for it to function optimally.
The easier side of the equation is to figure out what not to consume. The
trickier part is knowing which foods will help increase ones metabolism. One
of the key food categories in the metabolism game is fiber. Within this
heading are fruits, vegetables, nuts, and whole grains. Parts of these foods
have indigestible components that help slow down sugar absorption in the
body. This food group also helps regulate the hormones that control
appetite. Omega-3 fatty acids, found in fish oils, also improve metabolism
because of their anti-inflammatory properties.
Two evil culprits to a healthy metabolism are processed foods and sugars.
Any sugars not absorbed by the body and converted into energy go to the
liver and are stored as fat. Two key hormone regulators related to
metabolism are leptin and cortisol. Leptin is a natural appetite suppressant
that works in conjunction with the part of the brain called the hypothalamus,
which regulates hormone function, and fat and sugar metabolism. When
leptin activity is working properly, it is regulating the bodys energy and
weight. When chemically processed foods are ingested, they can cause
lesions in the hypothalamus, impairing its proper function. They, in turn,
impede leptins ability to regulate body weight.
Cortisol is a hormone that mobilizes the bodys energy. High levels of stress
can trigger an overload of cortisol, which can make the body sluggish.
Although cortisol has been termed the stress hormone, some studies have
shown that not everyone who experiences high stress levels will automatically
have inflated cortisol levels. There is a condition affecting the adrenal glands
called Cushings Syndrome that is borne of excess cortisol production. This
disease causes fat to accumulate mainly around the middle of the body but
does not typically affect the arms and legs.
Body mass index (BMI) is a useful tool in assessing a persons weight
category (underweight, average, or overweight) based on a height-to-
Natural Weight Loss Secrets
Bokusuperfood.com
11
weight ratio. A high BMI indicates excessive body fat and a risk for obesity-
related health problems. The CDC offers a BMI chart on their website at
www.cdc.gov.
Metabolism may also be linked to a thyroid imbalance, either hypo-
thyroidism (underactive), or hyperthyroidism (overactive). Hypothyroidism is
more common and its symptoms can include chronic fatigue, weakness, weight
gain, dry skin, brittle nails, and thinning hair. It can also include a low body
temperature, constipation, and cold extremities. An underactive thyroid can
also raise cholesterol levels and cause heart problems. A thyroid test will
determine if there is an imbalance, although some studies have shown that
the tests may not be sensitive enough to identify thyroid imbalances with 100
percent accuracy. One homeopathic method to test the thyroid is to take your
body temperature for three mornings in a row by placing a thermometer
under your armpit before even getting out of bed. If your temperature is
97.8 or less, it could indicate possible hypothyroidism.
Hyperthyroidism, though not typically associated with weight gain, is the
more serious condition. Symptoms include increased energy and appetite,
excessive sweating, nervousness, and muscle weakness. However,
approximately 20 percent of people with hyperthyroidism do experience
weight gain because of increased appetite and their inability to keep their
weight down once they receive treatment for the condition.

Natural Weight Loss Secrets
Bokusuperfood.com
12




















Chapter Three
What Happens When We Gain Weight?
The human body was created with a masterful plan, with every organ and
system designed to work in harmony with the rest of the system. If one or
more parts of this well-crafted machine are over-taxed, disease can occur.
Carrying excessive weight can lead to a whole host of problems. Excess
weight compromises the entire body, including every organ, muscle, and joint.

Circulation and the Heart
The heart is deeply affected by excess weight because the excess weight
puts pressure on the heart to pump at an accelerated rate to accommodate
the extra energy needed for mobilization. Heart disease becomes a risk
because with increased weight comes higher LDL (the bad cholesterol) and
triglyceride levels. The chain of events involved in compromising the heart
and the circulation system goes something like this: excess body fat needs
extra oxygen in order to live; this requires the blood vessels to circulate
more blood to the fatty tissue areas; this puts undo pressure on the heart to
pump more blood; more circulating blood means additional pressure on the
Natural Weight Loss Secrets
Bokusuperfood.com
13
artery walls; increased pressure on the artery walls leads to higher blood
pressure; high blood pressure leads to risks for a heart attack or other
cardiovascular problems. Arthrosclerosis, or hardening of the arteries, is
approximately ten times more prevalent in obese individuals. With this
condition, fatty deposits cling to the arteries that lead to the heart. Blockages
begin to narrow the passageways, blocking the supply of blood, resulting in
a heart attack. Blood clots can also become a problem, and can cause a
stroke.

Diabetes
Perhaps one of the most common disorders directly related to excess weight
is diabetes. According to the American Diabetes Association, roughly 17
million people in the United States, or one in three, are at risk for developing
the condition. The disease is on a steady incline in this country, with currently
18.2 million Americans affected and approximately 5.2 million unaware
they are carrying the disease.
There are two types of diabetes with one being much more prevalent than
the other. Type one diabetes affects only five to ten percent of reported
cases and is typically diagnosed in childhood or teenage years. This
condition is caused by grossly insufficient levels of insulin, which is needed to
transport sugars to the cells of the body in order to produce energy. People
with type one diabetes are often thin and simply have a genetic
predisposition to the disease. It is not lifestyle related but rather involves an
innate malfunction in the production of insulin. This form of the disease needs
to be treated with insulin and is a lifelong condition.
Type two diabetes is far more common and the one that is related to obesity
because it often comes about because of poor food choices and lack of
exercise. The result is the same as in type one where insulin production is
compromised, but it is lifestyle and diet related. A diet that is high in sugars,
carbs, fats, and excess caffeine typically lead to type two diabetes. The
patient often doesnt present signs of the disease until mid to late adulthood
but may have had it for years prior. Symptoms include excessive thirst,
frequent urination, increased hunger, blurred vision, and fatigue. People with
this form of diabetes are not insulin dependent as type one people are but
there are definite dietary changes that can influence the condition.
Natural Weight Loss Secrets
Bokusuperfood.com
14
Sugar is the number one culprit in the formation of type two diabetes.
People with this condition must cut down on their sugar intake. The specific
sugar evils are fructose (fruit and corn syrup), sucrose (cane and maple
sugar), sorbitol, lactose (dairy products), corn starch, and dextrose. In the
supermarket, it is essential to see if these ingredients are listed, and if they
are, how far down on the list they appear.
Simple carbs and starches should also be limited and include those found in
fruit, dairy, honey, and sugars. Complex carbs are less problematic but
should still be watched. These are found in breads, pastas, rice, grains, and
beans. Grains such as oats, bran, rye, and barley are the healthiest choices.
Foods that aid in maintaining healthy blood sugar levels include dark green
leafy vegetables, nuts, whole grain breads, chicken, potatoes, yams, and
fish. There are also some herbs that have shown promise in regulating blood
sugars and they include ginseng, garlic, fenugreek, bilberry, and olive
extract. Vanadium, cinnamon, bitter melon, and chromium are additional
supplements beneficial for the person with type two diabetes. Getting
enough antioxidants is important because they act as fighters against free
radicals, which are toxic elements that can damage the body. People with
type two diabetes face the risk of limb amputation and blindness because of
nerve and blood vessel damage, so taking a good multivitamin or spirulina
(a healthy and powerful antioxidant) can help significantly.

Other Problems Related to Obesity
Because of the strain that excess weight puts upon every organ, muscle,
bone, and joint, nearly every body part is compromised. Other common
diseases found amongst obese people include gallstones, gastrointestinal
disturbances, arthritis, osteoporosis, liver and kidney disease, cancer, gout,
and stroke. A serious condition called sleep apnea is often associated with
excess weight. This is a potentially dangerous condition that occurs during
sleep where the persons breathing is interrupted at various intervals
throughout the night. Each episode can last seconds or longer. Chronic snoring
is the main symptom with numerous episodes of breath interruption that are
often only diagnosed by a bedside partner. Other symptoms may include
daytime sleepiness due to lack of restful sleep, waking up coughing or
choking, headaches, and a sore throat. The dangers of sleep apnea are
Natural Weight Loss Secrets
Bokusuperfood.com
15
related to lack of oxygen and can lead to more serious conditions involving
heart attack or stroke.
Natural Weight Loss Secrets
Bokusuperfood.com
16
P A R T T W O

Secrets of Natural
Weight Loss












Chapter Four
The Ultimate Secret of Natural Weight Loss: Nutrition
The first and last secret of natural weight loss can be wrapped up in a single
word: nutrition. Thats right, nutrition is the ultimate cure and the ultimate
secret to weight management. Lack of nutrition can cause everything from
low energy and a weak immune system to virtually every disease known to
man! Nutrition provides the foundation for every living cell, every organ and
every metabolic chemical in your body. Nutrition defines what you are made
of. Abundant nutrition in your blood supplies your body with the very fuel for
existence. Nutrition provides strength, energy and vitality while empowering
you to fight disease and illness. Most important, its the reason we eat in the
first place and the lack of nutrition is the bottom line reason why we gain
weight.
Hunger is more than just a craving to consume food. Hunger is really your
body communicating its desire and basic need for vital nutrition! Taste buds
are actually nutrient receptors designed to tell you what foods are nutritious
and good for you. We are constantly fooling these receptors with sugar, salt,
chemical food additives and artificial flavorings that make nutrient-depleted
Bokusuperfood.com
17
foods taste good and appear healthy and nutritious. Your body doesnt want
to be FOOLED and it doesnt want to be FULL. Your body wants FUEL. When
you eat and fill up on nutritionally deficient food, of course you feel full, but
theres a huge difference between being full and being satisfied. When you
eat natural, nutrient-dense foods, you satisfy your bodys need for fuel.
Every day we consume processed, garbage food that lacks the vital nutrition
our body is screaming for and what happens? We feel full temporarily, but
we have not satisfied our bodys fundamental need for nutrition. As our body
struggles to digest what weve eaten, it doesnt find this vital nutrition
because ITS NOT THERE! So we are fundamentally still hungryhungry for
more nutrition. We may be full, but our bodies are not satisfied. We havent
supplied the necessary fuel. So the hunger alarm sounds again. Our bodies
tell us we need more nutrients and send the appropriate signals out to get
more nutrition. We feel hungry again and WE EAT AGAIN! By filling
ourselves with this processed, nutrient deficient food, we continue the vicious
cycle that has us eating more and morecausing unnecessary weight gain,
sickness and disease.
At the core of every weight loss program should be a diet of super nutrition.
With proper food nutrients and an element of control over toxic foods, you
can eat small portions and never feel hungry. And if you add plenty of
water and exercise, youll feel energy like you havent felt since childhood.
You may not feel full, but once youve eaten, youll be completely satisfied
and you wont feel hungry. You wont desire snacks, sweets or salty foods. If
you consume nutrient-dense health forming foods, you wont be suppressing
your appetite, youll be satisfying it.
Try this simple, amazing experiment: When you are hungry; eat several
large leaves of raw, organic kale, which is a super, nutrient dense health
forming food. Wait a few minutes and notice how your appetite is
drastically reduced and you have no further craving, despite the fact you
consumed so little! Notice your energy level. Your body knows that it is
getting exceptional health creating sustenance and reduces your appetite to
protect you from unnecessary over eating (which creates free radicals and
speeds up the aging process).
Natural Weight Loss Secrets
Bokusuperfood.com
18
Now for part two of the experiment: Next time, have a plate of pasta with
marinara sauce from a jar. This is a processed and nutrient depleted
food. Notice that despite feeling full, you still crave something more and
maybe even feel a bit tired. Generally, we then have desert at this time
more nutrient depleted food that brings our energy down even further. With
or without the desert, the body is not getting the fuel it really needand the
cravings continue!
What are the most nutrient-rich health forming foods on the planet? Heres a
short list with some of the best choices:
Kale, spinach, beet tops and all dark green leafy vegetables
Spirulina and chlorella
Herbs like dandelion leaf, nettle and parsley
Bee pollen and royal jelly
Dark red and purple fruits and berries
Kelp and sea plants
Taro root, orange tomatoes, carrots, and orange vegetables

The remaining secrets in this book should be used in concert with this first and
ultimate secret to healthy weight loss: Increase your nutrition intake.

Secret #1
Green Super Foods, Concentrated Nutrition
The health industrys dirty little secret is that most vitamins and supplement
products dont actually work effectively in your body. The body cannot
break down and assimilate many supplement products and ends up passing
them through your system virtually untouched! The best way to get healthy,
assimilable nutrition is through food. Plants, vegetables, fruits and
herbsthese are natures gifts for the human body and they work. The
problem is, most of us dont get enough of these in our daily food intake.
Whats worse is that many of our industrial food farms add harmful
chemicals to our fruits and vegetables to preserve them throughout the long
process of getting from the farm to the supermarket to your table.

Natural Weight Loss Secrets
Bokusuperfood.com
19
Back in the 1980s and 1990s, many people got into juicing as a way to
get concentrated nutrition from plantsand that was a great solution at the
time. Today, we have an even better solution..one that gives you all the plant
fiber as well as the nutrients and food value. Its the green superfood
powder drink mix.
Green superfood powder contains pure, dried and concentrated plants in
powder form. A tablespoon of this powder is equivalent to a huge pile of
fruits and vegetables. Its like getting all of your nutrition in a single
tablespoon. Some of the super nutrient-dense plants used in Boku Super Food
green drink mix include:
Spirulina and Chlorella
Maca Root
Stinging Nettle
Horsetail Herb
Flax Seed Meal
Wheat, Barley and Oat Grasses
Alfalfa, Broccoli, Spinach, Kale and Dandelion Leaf Juices
Nopal Cactus
Papaya, Banana, Pomegranate, Acerola Cherry and other berries
Kelp and other Seaweed
Enzymes and Probiotic Cultures
This formulation was designed to provide high levels of nutrition that the
body can absorb and assimilate. The probiotic cultures help to balance your
intestinal flora, reduce yeast infection, and help with digestion and
elimination. If you dont take a probiotic supplement or eat plenty of live
cultures, then getting this in a green drink, like Boku Super Food, is a good
strategy.
You can mix your green powder with any fruit juice, soy milk, rice milk,
almond milk or other liquid. It tastes great with orange juice, chocolate soy
milk, tomato juice and other fruit juices.
Heres the key: By taking a green drink every day, youll be giving your
body more nutrition and, therefore, you will require less food to nourish your
body. Very likely, you will lose weight as a result because you will probably
crave less food and consequently eat less. Many people report that certain
cravings go away when they take green superfoods regularly.
Natural Weight Loss Secrets
Bokusuperfood.com
20
Take your green superfood drink every day in the morning and, if you like,
again in the afternoon. Experiment with recipes and methods of taking the
powder until you find the right combination for you. One important tip: be
sure to shake the mixture in a shaker bottle or use a blender to mix it. This
will help to eliminate any lumpy texture.
Vitamins
Minerals
Anti-Oxidants
Phyto-Nutrients
Enzymes
Probiotics

Super Nutrient-Dense
Food for Your Body!

Natural Weight Loss Secrets
Bokusuperfood.com
21



















Chapter Five
Avoid Foods That Make You Fat
Food choices today are overwhelming. The good news is that companies
have begun paying attention to emerging information on what makes for a
healthy meal. The Food and Drug Administration (FDA) now requires
manufacturers to list trans fatty acids (trans fats) as one of the nutritional
criteria on packaged foods, predicting that this new regulation will prevent
between 600 and 1,200 cases of coronary heart disease and 250 to 500
deaths each year. While this is helpful, your best defense is to be educated
in the latest natural ingredients available to keep you on a healthy track.

Secret #2
Processed Foods, More Chemical Than Nutritional
We touched upon processed foods earlier, but why are they players in the
fat war? In a nutshell, because they are loaded with chemicals that are
needed in order to increase shelf life. The plight of these food manufacturers
is, unfortunately, in direct opposition to the health of the individual. Processed
foods offer very little in terms of nutrition, including vitamins, minerals, and
important enzymes required for proper cell function. They can even cause
Natural Weight Loss Secrets
Bokusuperfood.com
22
harm with toxicities and carcinogens that the body is not designed to ingest.
This can lead to diseases, including cancer.
There are many ways in which foods are chemically treated, none of which
are healthy. Foods can be canned, sprayed, waxed, or irradiated. Lunch
meats may be highly processed, and artificial flavors abound in many foods,
with monosodium glutamate and the sweetener, aspartame, being two of the
worst ingredients. Many commercially packaged cakes, cookies, and crackers
are made with white flour, which is not the flours natural color. White flour
has actually been bleached to be made more appealing but the bleaching
process adds a potentially harmful chemical called alloxan.
In short, avoid processed foods and food additives at all costs. Some, like
nitrites and nitrates, are worse than othersbut they are all unhealthy and
potentially damaging.
Secret #3
Dairy Products: Not For Human Consumption
Dairy products have also come under scrutiny, with good reason. People
typically associate food borne illnesses with food, but the fact is that many
of these devastating illnesses can come from dairy products. Salmonella
poisoning, made up of a sneaky bacteria that lives in the intestines, is often
found in eggs but will not cause them or tainted meats to look, smell, or taste
unusual. Listeria is another harmful bacteria that thrives in cheeses,
particularly the soft varieties, such as blue cheese, feta, and brie. A third
bacteria, called staphylococcus, is transmitted between cows during the
milking process, and is passed on to the consumer. Also found in milk and
eggs, this alarming disease can be fatal. (Note that yogurt products offer
healthy live cultures that may off-set the above problems, especially if made
with whole or raw milk.)
Dairy products are among the most common causes of food allergies, not
only due to the bacteria and indigestible proteins in them, but also due to the
hormones that leech into the products from factory farming methods. If you
want to lose weight, stay away from dairy.

Natural Weight Loss Secrets
Bokusuperfood.com
23
Secret #4
High Fructose Corn Syrup: Worse than Plain Sugar
Even though sugar gets a deservedly bad rap, its evil cousin, high fructose
corn syrup, is even worse. Many dietary experts point to this ingredient as a
leader in the obesity promotion department. Again, manufacturers are
looking to save money and since high fructose corn syrup is cheaper than
sugar, guess which sweetener they favor? The United States Agriculture
Department reports that this additive accounts for 60 pounds per person in
the U.S. as compared to only half a pound 30 years ago. The product is
made from corn starch and is not as easily digested as sugar. It contains
slightly higher levels of fructose than traditional sugar, which is bad news.
Rather than being converted into energy by insulin, it is usually stored
automatically in the liver as fat. The highest concentrates of the stuff is found
in soft drinks, fruit juices, and processed foods.

Secret #5
Saturated Fats, Trans Fats, and the Foods That Harbor Them
Usually the word fat conjures up negative images and symbolizes something
we should avoid. But good fats (the unsaturated variety for the most part)
are actually a necessary part of a healthy diet. Within the category of
unsaturated fats, there are monounsaturated and polyunsaturated fats. Both
help lower the bad cholesterol (LDL) but monounsaturated fats are more
beneficial because they also raise the good cholesterol (HDL), while
polyunsaturated fats may actually lower it.
Saturated fats and trans fats are the ones that must be avoided, particularly
for people looking to lose weight. Trans fats are formed during the process
of hydrogenation (a method of converting unsaturated fats into saturated
fats to make margarine, shortening, and some cooking oils.) Partially
hydrogenated vegetable oils provide about three-quarters of the trans fatty
acids in the U.S. diet, according to the American Heart Association, so look
for this term on food labels. Foods that typically carry trans fats are cakes,
cookies, crackers, French fries, butter, potato chips, and microwave popcorn.
Saturated fats are found mainly in animal foods, such as beef, veal, lamb,
pork, poultry, butter, cream, milk, and other dairy products that are made
from whole milk. Plant-based oils, such as coconut and palm kernel oils are
also high in saturated fats.
Natural Weight Loss Secrets
Bokusuperfood.com
24
Secret #6
The Good Oils, The Bad Oils, and The Ugly Oils
The choice of cooking oils is nearly dizzying. Choosing the healthy ones is
about knowing which ones are trans fat-free and naturally low in saturated
fats. But there are other complications, even with so-called healthy vegetable
oils. For example, soybean, walnut, canola, corn, and safflower oils should
be kept to a minimum due to their harmful effects on the thyroid and
metabolism. The best oils are olive, flaxseed, sesame, and coconut oils.
Oils high in saturated fats include palm kernel oil, palm, and coconut. The
worst culprits are those containing trans fats, such as butter, lard, tallow, and
shortenings.

Secret #7
Why the Liver Does Not Process Fats
and Proteins Well The Need for Cleanse
The liver is the powerhouse of the body. Its crucial role is to flush toxins from
our systems, whether they come from poor food choices or the environment.
The liver is our largest internal organ and is responsible for breaking down
and eliminating harmful substances that are constantly circulating throughout
the body. The liver acts as a purifier, filtering out what is harmful to the
body. When the liver is not functioning optimally, our immune systems can
become severely compromised. Ingredients that can be caustic to maintaining
a healthy liver include alcohol, tobacco, coffee, white bread and sugar,
medications, and cooking oils that are not cold-pressed. Also excess
indigestible proteins from dairy products and whey protein can weaken the
liver. When these products are ingested, the liver must work overtime to
combat their harmful effects. It cannot easily process many of these materials
and thats why a liver cleanse is essential to assist the liver in expelling toxins
more effectively and to improve proper bile flow, a process responsible for
food digestion and the prevention of gallstones.
The liver is our key player in the processing of fat. If the liver is not
functioning well, then fats are not going to be digested and eliminated
properly and they will be stored in the body in all sorts of unhealthy way.
Cleanse the liver and youll cleanse your entire body.

Natural Weight Loss Secrets
Bokusuperfood.com
25




















Chapter Six
Eat Foods That Make You Thin
We talk about reducing and cutting and eliminating whenever we talk about
losing weight. But there are many foods that you can eat that actually help
you lose weight by eating them. This next set of secrets will give you some of
the details.

Secret #8
Omega-3 Fatty Acids and How They Remove the Bad Fat
Omega-3 is a polyunsaturated essential fatty acid (EFA) that is crucial for
overall health. Since the human body does not manufacture EFAs, we must
get them from outside sources. These fats work on a cellular level to reduce
inflammation, thereby helping to prevent such conditions as heart disease
and arthritis. They are also known for reducing LDL cholesterol levels and
high blood pressure.
Omega-3 is most abundantly found in fish oils but it is important to note that
there are two different forms of fatty acids at workOmega-3 and
Natural Weight Loss Secrets
Bokusuperfood.com
26
Omega-6. While Omega-3 tends to reduce inflammation, Omega-6
promotes it. These two elements work in tandem where the ideal diet would
consist of 25 percent Omega-6 and 75 percent Omega-3. Unfortunately, the
American diet is backwards and is richer in Omega-6 fatty acids. Green
leafy vegetables are sources of Omega-6 that you probably dont want to
do away with, due to their healthy nutrtional content, but sunflower and corn
oils are good candidates for reduction of Omega-6 fatty acids.
The greatest sources of Omega-3s are salmon, mackerel, sardines, halibut,
and herring. They not only lower bad cholesterol and triglyceride levels, and
raise HDL levels, but they are also an excellent source of protein. For non-fish
eaters, supplements are available but there are also other foods rich in
Omega-3s, including flaxseeds, walnuts, soybeans, spinach, kale, broccoli,
beans, and tofu. Cooking oils richest in Omega-3 are flaxseed and
rapeseed, while corn, safflower, and sunflower oils are rich in Omega-6.
Foods rich in Omega-6 include leafy vegetables, seeds, nuts, and grains.





Secret #9
Nutrient Foods That Curb the Appetite
It seems that television boasts one commercial after another for the latest
appetite-suppressant pill. These remedies seem like a quick and easy
solution, but many questions arise as to their true benefit. Some are loaded
with unnecessary and indigestible fillers, are not meant to be taken long
term, have unwanted side effects, are costly, and offer no nutritional value.
Once again, turning to nature is the best answer for curbing the appetite.
The following are some of the more valuable foods and herbs that can help
you say no to excess food.
Spirulina--this protein-rich algae is also loaded with vitamin B, beta
carotene, and iron. Spirulina comes in powder form that is easily
mixed into shakes and smoothies. It also comes in pill form.
Natural Weight Loss Secrets
Boku Super Food contains Omega-3 fatty
acids from flaxseed meal, plus dandelion
and spirulina which can help curb appetite
and enzymes and probiotic nutrients which
are known to help digestion.

Bokusuperfood.com
27
Dandelion--a good source of vitamins A, B, C, and D, dandelion is
good for the liver and acts as a natural diuretic. It can be found in
teas or pill form.
Chickweed--this food inhibits appetite while providing great
nutritional value, including being rich in iron, copper, and calcium. This
plant can be eaten raw or added to salads, or may be taken in
capsule form.
Banaba Leaf--A medical plant used in Southeast Asia, this herb
regulates blood sugar and promotes healthy insulin levels, helping to
moderate cravings and caloric consumption. It is taken in supplement
form.
Psyllium--This natural form of fiber aids weight loss by creating a
sense of fullness, particularly when taken before a meal or with a
large glass of water. It is found in powder and pill form.
White Willow Bark--This herb carries anti-inflammatory properties
and increases norepinephrine levels, which may stimulate fat
metabolism, leading to weight loss.

Secret #10
How Green Tea and Olive Leaves Help You Lose Weight
Green tea has become the darling of heath food for many reasons. All teas
contain polyphenols which have cancer-fighting antioxidant properties and
anti-inflammatory elements. But green tea rises above the others because it
contains catechins - polyphenols that not only contain antioxidants and anti-
inflammatory properties, but also contribute to loss of body fat and the
lowering of bad cholesterol levels. Green tea has been known to increase
the process of thermogenesis, a mechanism that turns calories into energy.
This is likely related to the flavonoids found in the tea, a substance that
works in connection with norepinephrine, a chemical in the nervous system
related to calorie burning.
Mediterranean countries have been using olive leaf extract for centuries for
the promotion of good health and weight reduction. Taken in supplement
form, olive leaves also contain polyphenols. With no known side effects, this
herb is an excellent immune system supporter whose key ingredient is
oleuropein, a substance that eliminates viruses, bacteria, and parasites. By
acting as a natural antibiotic, it keeps the body at peak performance,
including keeping sluggishness and fatigue at bay, which increases energy
and leads to weight loss.
Natural Weight Loss Secrets
Bokusuperfood.com
28
Secret #11
Four Fibrous Foods to Fell Fat
Fiber is a dream item in the weight loss game for two very good reasons.
Fibrous foods have no calories and are high in bulk, which means they create
a feeling of fullness fairly quickly. The result is lower calorie consumption and
a feeling of satiety. These foods also help slow sugar absorption and
regulate the hormones that control appetite.
The largest fiber food groups are fruits (apples, oranges, bananas, and
berries), vegetables (peas, artichokes, broccoli, asparagus), beans (navy
lentil, kidney, pinto), and whole grains (brown rice, oats, bulgar, couscous,
whole wheat bread, pasta, cereals.) According to nutrition experts, in
addition to being weight loss inducers, cholesterol-friendly, and decreasing
your risk of heart disease and stroke, these foods can also control blood
pressure, prevent some types of cancer, severely lower your risk for
diverticulitis (a painful intestinal disorder), and guard against cataract and
macular degeneration, two common causes of vision loss.

Secret #12
Guar Gum and High Bulking Foods
Insoluble fiber fights fat. These high bulk foods do this by mixing with water
upon ingestion and then expanding. It tricks your system into believing it is
full and quiets the hunger mechanism. Insoluble fiber is not digested in the
body but rather, is passed through your body, helping to remove toxins in
your colon along the way. It is not absorbed into the bloodstream and
therefore carries no caloric value. Some high-bulking foods include bran,
wheat, oat, seeds, nuts, fruit skins, beans, and dark green leafy vegetables.
Guar gum is a fiber that comes from an Indian cluster bean and is often used
in weight reduction because it creates a feeling of fullness in the same way
the above foods do. It is used as a food additive and has also shown
promise in reducing cholesterol. Diabetics, however, should not use guar gum
and like many powdered forms of fiber, there is always the risk of
esophageal obstruction when water is added because it causes the fiber to
expand.

Natural Weight Loss Secrets
Bokusuperfood.com
29




















Chapter Seven
Cleanse and Detoxify
Toxins are everywhere. Not only are they in foods but the environment
bombards our systems with chemicals and other harmful substances on a
daily basis, from house cleaning products to pesticides to the air we breathe.
Our best defense is to cleanse and detoxify our bodies and restore them to
their natural state of health.

Secret #13
Natures Powerful Colon Cleansers
Excessive weight is sometimes related to an improperly functioning colon.
Poor food choices can cause food and toxins to get stuck in the intestines,
causing constipation. A stagnant colon can also lead to fatigue, abdominal
discomfort, and weight gain. Caffeine, sugar, white flour, fried foods, and
lack of sufficient water can all lead to a sluggish colon. Not only is improper
elimination potentially harmful to your health, but it causes a cycle that leads
to poor digestion, blood and liver toxicity and even bloating.
Natural Weight Loss Secrets
Bokusuperfood.com
30
There are a number of effective natural ingredients available to help flush
the colon and restore it to its properly functioning state. One is Cascara
Sagrada, a gentle but powerful herb that acts as a natural laxative. Another
is Slipper Elm Bark, an herb that has been highly successful in restoring
regular bowel activity. Fennel is another commonly used herb that aids in
digestion and intestinal cleansing. Bulking agents, like flaxseed meal, lecithin
and guar gum can help push waste through the intestinal tract, while
bentonite and zeolite clays and activated charcoal help pull toxins from
the intestines. Together, these ingredients make a complete cleansing system.
NOTE: Pregnant women and those with intestinal blockages should not use a
colon cleanse.










Natural Weight Loss Secrets
Cleanse and Detoxify
with Boku Super Cleanse

Step 1
Gently and effectively move
the bowels while cleansing
and detoxifying with
oregano (anti-bacterial),
peppermint (anti-
inflammatory), fennel,
rhubarb and other herbs.

Step 2
Pull toxins from the digestive
and intestinal tract with
zeolite clay, activated
charcoal, Slippery Elm and
other herbs.
Bokusuperfood.com
31

Secret #14
Another Herbal Colon Cleaner: Yerba Mate
Yerba Mate is a medicinal tea indigenous to Paraguay that acts as a natural
stimulant with virtually no side effects. It is rich in vitamins, minerals, and
antioxidants and also used to cleanse and detoxify the blood, combat
fatigue, boost immunity, and controls the appetite. Since this green leaf
wonder is native to South America, it is much more abundant there, so we
must rely on reputable sources to import it. To make sure youre getting
quality yerba mate, look for an organically grown product with low dust and
no sticks or stems. This will ensure the purest form. Avoid bagged yerba mate
tea and try to find bulk herbs.

Secret #15
Olive Oil Liver Cleanse
Earlier, we discussed the important role of the liver in flushing out toxins in
the body and how an occasional liver cleanse can be beneficial. There are a
number of ways to perform a liver cleanse, from simple use of olive oil to a
combination formula of herbs. Apple juice and extra-virgin olive oil is an
effective and simple way to cleanse the liver. An Epsom salt, grapefruit, and
apple juice combination is another option. Some people add a little lemon
juice to the mix as well. These ingredients can also be consumed separately
but most people find it easiest to combine them into a drink and take it
before bedtime. A typical liver cleanse recipe might include one cup of
water, a tablespoon of Epsom salt, one cup of olive oil, and two grapefruits
combined in a blender. For a more aggressive cleanse, some common herbs
used for a liver purification include milk thistle, dandelion root, mung bean,
lycii berries, and cynara scolymus. People who are pregnant or have liver
disease should consult a health practitioner before attempting any liver
purification.

Natural Weight Loss Secrets
Bokusuperfood.com
32
Secret #16
Lose Weight With Java
While some controversy surrounds the idea of the coffee enema, some
swear by it. The difference between a coffee enema and a traditional saline
enema is the caffeine. Using coffee in this manner produces different effects
than by ingesting it orally. The coffee is absorbed into the anal veins and
then travels to the liver where the enzymes work to release toxins. It actually
helps to produce more bile and get it to flow more efficiently. Weight loss
results from completely flushing out the intestines. To perform a coffee
enema, use three tablespoons of organic coffee and boil it in one quart of
water for about 20 minutes. Let it sit until it becomes room temperature. Pour
it into an enema bag and use as you would a traditional enema. Fifteen
minutes later, expel the contents. It is essential that the coffee be organic
because commercially grown coffees are not designed to enter the body in
this manner. Some medical professionals do not endorse the coffee enema
and it is advisable to check with a health professional before attempting it to
rule out any contraindications.

Secret #17
Diuretics for Weight Loss
Since our bodies are approximately 70 percent water, it makes sense that
water loss will equal weight loss. Using a diuretic to eliminate water weight
will also decrease bloating, cramping, and abdominal discomfort. Some
herbs that act as a natural diuretic include celery seed, goldenrod, cornsilk,
ginseng, danshen root, magnolia bark, and Oriental water plantain. These
herbs help eliminate water weight by decreasing fullness in the abdomen,
working with the urinary system, reducing inflammation, releasing toxins, and
promoting blood flow. Green tea is anotehr good diuretic.

Secret #18
Lose Weight With Water
Water is perhaps the most natural ingredient we could possibly consume.
While it is not exactly a weight loss remedy, it does contribute to shedding
pounds in a number of ways. Water helps metabolize fats and sugars, and
in expediting the metabolism, weight loss follows. Water intake also
enhances nutrient absorption, which maximizes the benefit of vitamin and
minerals gleaned from foods. Water is also crucial in helping the liver
Natural Weight Loss Secrets
Bokusuperfood.com
33
convert fats into energy. Drinking water may fill you up temporarily but does
not typically act as an appetite suppressant alone. Having it during meals
can create a feeling of fullness, which can prevent overeating. There are
many foods that have a high water content such as salads, soups, fruits, and
vegetables. A diet rich in these foods can contribute tremendously to your
ideal daily water intake, which is estimated to be eight eight-ounce glasses
per day, although some health professionals believe this is more than
necessary.

Natural Weight Loss Secrets
Bokusuperfood.com
34





















Chapter Eight
Improve Digestion and Metabolism
Good digestion ensures good nutrition. Good nutrition ensures healthy weight
loss, both through natural appetite suppression and increased metabolism.
Many Americans suffer from slow metabolism due to dietary deficiencies.
Following are some of the secrets to increasing metabolism and improving
digestion.

Secret #19
Liver Tonics
We know that the most important job of the liver is to flush toxins from the
body and that a liver cleanse can aid tremendously in its ability to do that
when the liver is overloaded with unwanted metabolic substances. Now its
time to talk about what to actually feed the liver to keep it functioning
properly. Liver tonics have been used for centuries in the form of herbs,
foods, and tinctures to keep this masterful organ happy. Some of the best
ingredients we can feed the liver are: a potent mix of B family vitamins, folic
Natural Weight Loss Secrets
Bokusuperfood.com
35
acid, zinc, lecithin, milk thistle, and slippery elm bark. Foods that enhance
proper liver function include apples, broccoli, cabbage, garlic, tomatoes,
asparagus, papaya, walnuts, and avocado.

Secret #20
Live Cultures are Good for Digestion
Not all bacteria belong in the enemy category. There are friendly bacteria
that do our bodies a great deal of good. Foods that fall under the category
of being probiotics, or having live cultures, provide our systems with the
needed good bacteria that work to aid in digestion, boosting immunity, and
combating harmful organisms. Probiotics can also help with excessive gas
and be used as a diarrhea and yeast preventative. One of the most common
bacteria is lactobacillus acidophilus and can be found in foods as well as in
various supplement forms. Foods that contain live cultures include yogurt,
miso, sauerkraut, kefir, and dahi.

Secret #21
Metabolism Support
In order to maintain metabolic harmony and ensure that this important weight
busting system is working optimally, it may be helpful to supplement your
diet with some nourishing herbs that will stimulate metabolic function and
balance the thyroid. Though some of these ingredients may be available in
tea form, most are found in tablets or capsules. These substances include
Wild Indigo, Guggal, No Ma Huang, Devil Club Jambul, Kelp, Una de Gato,
and Gymnema. The best news of all is that pure cocoa is high on the list.
Look for organic dark chocolate products with the highest cacao rating you
can find, although the higher the number, the more bitter the taste. Dark
chocolate is loaded with antioxidants, magnesium, copper, and potassium.
These energizing ingredients will boost your metabolism, so indulge without
overdoing it!

Secret #22
What Will Slow Your Metabolism?
We already know that a slower metabolism can lead to weight gain. Just to
enforce the issue and clearly state what foods are most likely to slow your
metabolism, these are the worst culprits: processed foods, fat, sugars, and
foods with trans fats. Within these categories are hot dogs, sugar-laden
Natural Weight Loss Secrets
Bokusuperfood.com
36
cereals, cakes, cookies, crackers, peanut butter, packaged foods, soy sauce,
fried foods, butter, and cream. While this is not a comprehensive list, it
includes some of the worst offenders.
Some foods contain goitrogens which are substances that interfere with
proper functioning of the thyroid. This can lead to hypothyroidism, which can
cause weight gain. These foods are healthy as long as they are not causing a
disruption in the thyroid gland, and they include soybeans, Brussels sprouts,
turnips, mustard, peanuts, radishes, broccoli, and strawberries.

Natural Weight Loss Secrets
Bokusuperfood.com
37



















Chapter Nine
Get Some Exercise!
You knew this was coming. Exercise is a necessary part of any health
program, whether or not it involves losing weight. But losing weight can be
accomplished much faster and easier with the addition of exercise. Here are
some secrets to getting the most.

Secret #23
You Have to Sweat to Lose Weight
The issue of whether or not you must sweat to lose weight carries validity on
both sides of the scale. The body is designed to maintain a normal
temperature. During a vigorous workout, the body will automatically heat up.
In order to cool down, the sweat glands kick in and do their job. This loss of
fluids causes weight loss. However, on the other side of this equation, this
water weight must be replaced in order to avoid hydration. Again, the body
looks out for itself and the thirst mechanism lets us know its time to replenish
those fluids. So we drink and put the water back in. While it seems like a
useless cycle, it really isnt. Sweating purges toxins from the body, which
leads to more efficient and productive endocrine system. Combating any of
Natural Weight Loss Secrets
Bokusuperfood.com
38
the bodys sluggish systems can aid in the weight loss battle. It also feels
good, as though were shedding unwanted substances, which we are.

Secret #24
Walking, Running, and Bike Riding are the Best Exercises
There are all kinds of exercises and as stated earlier, some of them are
better suited for creating a more limber body as opposed to promoting
weight loss. Most of those fall under the category of the Oriental or Eastern
practices, such as yoga or tai chi. When shedding excess pounds is the goal,
you need to look for activities that will get the blood pumping and the
calories burning. Cardiovascular fitness exercises are the most beneficial
because they lower blood pressure, reduce body fat storage, increase
oxygen consumption, and causes weight loss. Some of the best exercises to
accomplish this include bike riding, brisk walking, running, and swimming.
These activities employ every bone, joint, muscle, and organ in the body.
They provide a total body workout with a special focus on the big muscles
(the legs) and body core. Concentrating on a particular area is fine (for
example, if abs are a problem, theres nothing wrong with doing sit ups), but
for maximum weight loss, putting the entire body to work is best.

Secret #25
Sex is a Great Workout!
Does the idea of a sex diet sound good to you? Good, because sex burns
calories. And lets face it, there are many advantages to this bedroom fat
burner. Its fun, builds intimacy, and works all areas of the body. There are
no restrictions and plenty of room for creativity. Sex builds a more limber
body, increases your heart rate, and gets the blood pumping. Bedroom
gymnastics can replace a food craving and relieve stress. Youll sweat, tone
your muscles, and best of all, lose weight. If youre working hard at
traditional weight loss exercises, you deserve to incorporate some fun into
your battle of the bulge, so go for it!

Secret #26
Keep Your Body Moving
The human body was designed to be in motion. There are many clues to this
concept. Stagnation causes weight gain and disease. Hospital patients who
are immobile need to be physically moved or else they develop bed sores.
Natural Weight Loss Secrets
Bokusuperfood.com
39
Being still for too long causes muscular stiffness and pain. There are many
ways nature lets us know that our bodies are supposed to be moving.
Whether you break a sweat or not is secondary to the idea that its
important to just keep those limbs, organs, joints, bones, and muscles active.
Even the simplest of activities increases energy, improves the minds clarity,
generates weight loss by burning calories, and keeps every bodily system
functioning optimally.
There are myriad ways to keep moving without having to indulge in formal
exercises. For example, try walking to the store instead of driving. Take the
dog for a walk instead of a romp in the backyard. Dont have a dog? Offer
to walk your neighbors dog. Do housework--vacuum, scrub the bath tub, mop
the floor, and enjoy a clean house while dropping inches. Jog in place while
watching television. Do leg lifts while reading. Play a heart-stomping CD and
dance. Use the stairs instead of the elevator.
Natural Weight Loss Secrets
Bokusuperfood.com
40



















Chapter Ten
Theres An Emotional Side to Losing Weight
Anyone whos ever struggled with weight knows that there are not only
physical reasons why the pounds add up, but theres a psychological
component as well. The mind is actually a powerful player in the weight loss
game. Nature designed us so that our biology and psychology work in
tandem with each other. This means that we must me mindful of the emotional
reasons for overeating and how to combat those.

Secret #27
The Food Industrys Dirty Little Secret: Hunger is Not an Emotion
As mentioned in the first secret in this book, hunger is not an emotion. In fact,
its not even an urge to fill up your stomach. Rather, its the body sending
signals that it needs fuelin the form of nutrient-rich foods. Food shows,
commercials and restaurant ads help to establish and re-enforce the
connection between the sight of food and happiness. Eating tasty food is
supposed to leave us feeling happy. Eating at certain restaurants is
supposed to make us happier. The more we connect eating with happiness,
the more money the food industry will make.
Natural Weight Loss Secrets
Bokusuperfood.com
41
Remember, food does not make us happy. If used properly, food satisfies
our bodys need for fuel, so we can have the energy and vitality we need to
function well. And that can lead to happiness.

Secret #28
Food Addiction, An American Epidemic
For some people, eating is not about hunger but rather it is about addiction.
Often this means that there are one or more underlying issues that prompt
the person to grab food (usually unhealthy comfort food) instead of working
through the problem with a more practical approach. Seeing a counselor
who specializes in food addiction issues can be a tremendous help. For those
who clearly know what they are compensating for can work at it to make
more healthy conscious choices when emotional issues arise. Recognizing that
opening the refrigerator is a procrastination for facing an uncomfortable
situation is the first step in closing it.

Secret #29
Avoid Impulse Buys
Keep in mind that supermarkets are designed to promote impulse buying
and that this is something you must make a conscious effort not to fall prey
to. Theyre hoping that while youre standing in line that youll grab that
candy bar two inches away from you and toss it into your cart. Dont do it.
Most of the items are deliberately small and enticing, designed to seduce
you at the last minute. They are also almost always the unhealthiest food
items, loaded with fat and sugar. If you are feeling particularly distracted
by them, try reading a magazine instead. Luckily, most supermarkets also
offer those as last minute impulse buys as well. Or start a conversation with
the person behind you. Or take this time to make a cell phone call. Each time
you avoid an impulse buy, you will feel empowered and this will likely
inspire you to do it again next time.

Secret #30
Add an Alternative Weight Control Method
Many alternative health approaches have shown such great success that they
are practically mainstream. Many of them are ideal for the weight loss
seeker because they work in combination with the inseparable relationship
between the body and mind. Some of these methods include biofeedback,
Natural Weight Loss Secrets
Bokusuperfood.com
42
acupuncture, counseling, aromatherapy, support groups, nutritionists, and
meditation. There are many others but these are some of the most popular
approaches. Find the best practitioners by asking how long theyve been in
practice, what methods they use, their success rates, and what kind of
training or licensing they have.

Secret #31
Give Yourself a Break!
Lastly, dont be too hard on yourself. Losing weight takes knowledge, effort,
and determination. And it doesnt happen over night. But when you see the
pounds beginning to disappear, try rewarding yourself. Go to the movies,
get a massage, take that vacation, buy those shoes youve had your eye on.
You deserve it. And if you fall off the weight loss wagon, dont stress. Just
get back on. Its always there for you.

Natural Weight Loss Secrets
Bokusuperfood.com
43

Try Our Three Month Challenge!
Try Boku Super Food for three months and see if you
don't feel better, look better, and live better as a
result. You get:

20% off a three-month supply
A FREE Boku Shaker bottle
A FREE copy of our Natural Health Quick Reference
A chance to win big!

Send us your before and after pictures or video and
you could be selected to win $1000 worth of products.
Multiple winners will be selected. You can't get a
better price or a healthier challenge.


www.bokusuperfood.com
800-215-9887
Bokusuperfood.com
44

New You
Total Health Pack
This is your total health program for a new, improved
you. You get:

Boku Super Cleanse 1 and 2
A 30-day supply of Boku Super Food
Dr. Forsythes Natural Health Quick Reference book
Our deluxe shaker bottle
An eco-friendly shopping tote




www.bokusuperfood.com
800-215-9887