Welcome to Blueprint 8 Insider, your newest ally in the journey towards optimal health and wellness!

Lower Cholesterol Naturally!

• Landmark Study on Bergavit®: A six-month study reveals Bergavit®, a bergamot extract, significantly reduces cholesterol and enhances cardiovascular health in individuals with moderate hypercholesterolemia.

• Key Findings:

  • Participants: 80 individuals (42 men and 38 women) with an average age of 55.

  • Treatment: Daily doses of Bergavit®.

  • Outcomes:

    • Reduced total cholesterol, LDL-cholesterol, and triglycerides.

    • Increased HDL-cholesterol.

    • Significant decrease in carotid intima-media thickness, indicating reduced subclinical atherosclerosis.

• Conclusion: Bergavit® shows promise as a natural cholesterol-lowering supplement, offering a viable option for those seeking alternatives to statins and underscoring the potential of nutraceuticals in cardiovascular risk management.

Watch This Video on ground breaking cholesterol information that EVERYONE should know!

This Week’s Recipe

Baked Salmon with Roasted Zucchini, Fresh Artichokes, and Tomatoes in Creamy Dill Dressing

Ingredients:

For the Salmon:

• 1 salmon fillet (about 6 oz or 170 grams)

For the Creamy Dill Dressing:

• 2 tablespoons Greek yogurt

• 1/2 tablespoon fresh dill, chopped

• 1/2 tablespoon lemon juice

• 1/4 garlic clove, minced (or a pinch of garlic powder)

• Salt and pepper, to taste

For the Roasted Vegetables:

• 1 medium zucchini, sliced into half-moons (about 1 cup)

• 2 small fresh artichokes, hearts removed and quartered

• 1/2 cup cherry tomatoes, halved

• 1 tablespoon olive oil

• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Prepare the Artichokes: Clean the artichokes by removing the outer leaves and trimming the tops. Cut away the outer parts of the stems, leaving only the hearts. Quarter the hearts. To prevent browning, you can place them in water with a bit of lemon juice as you prepare them.

3. Season the Salmon: Lightly season the salmon fillet with salt, pepper, and a drizzle of olive oil. Place it on a baking sheet lined with parchment paper.

4. Toss the Vegetables: In a bowl, combine the zucchini slices, artichoke hearts, and cherry tomatoes. Toss them with olive oil, salt, and pepper.

5. Roast: Spread the vegetables around the salmon on the baking sheet. Place in the oven and roast everything for about 12-15 minutes for the salmon, and 20-25 minutes for the vegetables or until they are tender and begin to caramelize. Check the vegetables and stir them halfway through to ensure even roasting.

6. Creamy Dill Dressing: While everything is roasting, prepare the dressing by mixing the Greek yogurt, chopped dill, lemon juice, minced garlic, salt, and pepper in a small bowl. Adjust the seasoning to taste.

7. Serve: Once the salmon is cooked through and the vegetables are roasted, plate your dish. Drizzle the creamy dill dressing over the salmon and serve immediately.

This recipe provides a balanced meal with rich flavors and textures, plus the nutritional benefits of high protein and fiber. Enjoy your wholesome and delicious meal!

Try This Workout Twice per Week

Warm-Up (5 minutes)

Start with a warm-up to get your blood flowing and muscles ready for the workout. Perform each activity for 30 seconds:

• Jumping jacks

• High knees

• Arm circles (forwards and backwards)

• Bodyweight squats

• Leg swings (front and side)

HIIT Circuit (Repeat 3-4 Times)

Perform each exercise for 45 seconds, followed by 15 seconds of rest before moving on to the next exercise. After completing one round of all exercises, rest for 1 minute before starting the next round.

1. Jump Rope

• Begin with a basic jump, keeping your feet slightly apart. Swing the rope over your head and jump over it with both feet on every rotation. Keep your jumps low to the ground and your elbows close to your body.

2. Mountain Climbers

• Start in a high plank position. Quickly drive your knees in towards your chest, alternating legs at a fast pace.

3. Squat Jumps

• Start in a squat position and then jump up explosively. Land softly and go back into a squat.

4. Push-Ups

• Perform standard push-ups to work the chest, shoulders, and triceps. Modify by dropping to your knees if needed.

5. Plank Jacks

• Start in a plank position. Jump your feet out to the sides like a jumping jack, then back together, maintaining a strong plank position.

6. High Knees

• Run in place, bringing your knees up as high as possible with each step. Pump your arms to increase the intensity.

7. Russian Twists

• Sit on the ground with your knees bent, feet off the floor, and lean back slightly. Twist your torso to the right and then to the left, engaging your abs.

Cool Down and Stretch (5 minutes)

Finish your workout with a cool-down to gradually lower your heart rate and stretch all the major muscles you've worked. Include:

• Forward fold (to stretch your hamstrings)

• Quad stretch (either standing or lying down)

• Arm across the chest stretch (for your shoulders)

• Tricep stretch (behind the head)

• Cat-Cow stretches (for the back and abs)

• Deep breathing

Tips:

• Focus on maintaining a steady rhythm with your jump rope. If you don't have a jump rope or if space is limited, mimic the jump rope movement without the actual rope.

• Ensure proper form to avoid injury and maximize the benefits of each exercise.

• Stay hydrated and take breaks as needed, especially if you are a beginner or resuming exercise after a break.

This workout maintains a balance of cardiovascular, strength, and flexibility exercises, making it a comprehensive at-home fitness routine without the need for any specialized equipment.

Healthy Shopping List

Our wellness program is coming together and will be available in the next month! This will be accessible on your computer or cellular device!

The benefits of the platform will include:

1. Access to the all courses and all new courses

2. Recipe database and nutrition information

3. Private online community

4. Cooking tutorials for healthier eating

5. Meal Creator and Nutrition Tool

6. Exclusive invites on events

7. Access to private live webinars with experts

8. Email updates on exciting new information

THIS WEEK’S NEWSLETTER IS SPONSORED BY: 360 General Contractor Services

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