<h1 style="text-align: center;"><em>IAIN GRAHAM - PRIVATE PAGE </em></h1>
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<h5>Welcome Iain,</h5>
<h5>Welcome to Operation IG!</h5>
<h5>Our goal is see you thriving, living at your rightful ideal and sustainable healthy best.</h5>
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<h5>I keep things pretty simple!</h5>
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<h3><span style="color: #ffffff;"><em><strong>IG STEPPING STONES</strong></em></span></h3>
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<h3><span style="color: #ffffff;"><em><strong>1) PRACTICE YOUR MOST APPROPRIATE BREAKFAST - 4-8 WEEKS</strong></em></span></h3>
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<h3><span style="color: #ffffff;"><em><strong>2) PRACTICE BP'S SLEEP TIPS - FROM WEEK 2 -&gt; FOREVER</strong></em></span></h3>
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<h3><span style="color: #ffffff;"><em><strong>3) INTEGRATE BP'S NUTRITION PRINCIPLES - LUNCH, SNACK, DINNER, ALCOHOL</strong></em></span></h3>
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<h3><span style="color: #ffffff;"><em><strong>4) COMMENCE BP'S MOVEMENT PRINCIPLES</strong></em></span></h3>
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<h3><span style="color: #ffffff;"><em><strong>5) SET PHYSICAL GOAL WITH ME - IN THE DIARY</strong></em></span></h3>
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That's pretty much it!

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IG BREAKFAST RULES

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<strong><a href="http://balancehealthprograms.com.au/pampys-post-6-16-your-best-chance-of-holding-your-best-weight-managing-lifestyle-stress-and-racking-quality-zs-seems-to-be-all-linked-to-a-fulfilling-breakfast/" target="_blank">WHY BREAKFAST </a></strong>

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<strong><em>What is it: The ingredients to Brad Pamp’s Healthy Cereal;</em></strong>
<ul>
	<li>Cooking Oats</li>
	<li>Coconut flakes</li>
	<li>LSA (Linseed, Sunflower, Almond) Mix</li>
	<li>Chia seeds (both black &amp; white)</li>
	<li>Cocoa nibs</li>
	<li>Ground cinnamon</li>
	<li>Full cream milk or water</li>
	<li>Apple or banana</li>
	<li>Honey</li>
</ul>
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<strong><em>How is it prepared and packaged;</em></strong>
<ul>
	<li>Brad Pamp will supply all ingredients in sealed packets and offer simple instructions on mixing ingredients into Tupperware</li>
	<li>The kitchen area will store Tupperware containers.</li>
	<li>Snowy could think about purchasing and preparing this breakfast.</li>
</ul>
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<strong><em>How is breakfast served (via):</em></strong>
<ul>
	<li>Tupperware containers</li>
	<li>Breakfast bowls</li>
	<li>Microwave</li>
	<li>Tablespoons</li>
</ul>
<strong>Directions:</strong>
<ul>
	<li>Pour a cup of breakfast cereal into bowl</li>
	<li>Add, either ¾ cup of water or full cream milk</li>
	<li>Microwave for 60-90 seconds pending your liking.</li>
</ul>
<strong>Additional and recommended Options:</strong>
<ul>
	<li>Dice apple or alternative whole fruit (apples supplied in bulk).</li>
	<li>Add a teaspoon of honey or to liking – via squeeze bottle.</li>
	<li>I strongly recommend adding a dash of ground cinnamon.</li>
</ul>
<strong>Extra’s </strong>
<ul>
	<li>Enjoy coffee or tea – promoting sugar-free</li>
</ul>
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<div align="center"><iframe width="560" height="315" src="https://www.youtube.com/embed/9MB6SR6Lif8" frameborder="0" allowfullscreen></iframe></div> 

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<strong><em>About the selected ingredients and why this breakfast option offers a significant health boost.</em></strong>
<ul>
	<li><strong>Cooking Oats</strong> – contain gut-healthy fibre which is known to lower ‘bad’ cholesterol. Oats, while related to grain carbohydrate family, contain little gluten like barley, wheat, and rye grains, and are metabolised (broken down) slowly. As a result, little insulin spike is produced, and thus, offers steady energy over an extended period.  This satiation also influences a more balanced appetite through the day.</li>
	<li><strong>Coconut flakes</strong> – providing essential vitamins, minerals, fibre, zinc and iron, most significant is the nature of ‘real’ healthy fat. It is this healthy fat that contributes to healthy hormones, immune system, and natural anti-inflammation.  Oh, and for most, coconut offers improved taste.</li>
	<li><strong>LSA</strong> (Linseed, Sunflower, Almond) Mix – rich in protein, while helping balance blood sugar. LSA also provides a healthy dose of omega-3 fats significant in a healthy heart and brain function.  Minerals, calcium, zinc, and magnesium also help muscle and bone function.</li>
	<li><strong>Chia seeds (both black &amp; white)</strong> – While again loaded with healthy omega-3 fats, chia seeds also offer up serious immune supporting anti-oxidant value. The carb value is near all in fibre dose. Quality Dietary Fibre could well provide the most significant value towards a healthy functioning gut.  Australian gut health is poor according to National Health Statistics.  Mediocre stats are thought to be a consequence of exposure to the industrialised diet.</li>
	<li><strong>Cocoa nibs</strong> – an anti-oxidant packed superfood. Loaded with fibre, helps in lowering blood pressure, but perhaps more beneficial is the reported effect on mood.  Dark chocolate is known for boosting motivation and mental sharpness.  Again, they also add a nugget of taste.</li>
</ul>
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<strong><em>Add-on’s</em></strong>
<ul>
	<li><strong>Ground cinnamon</strong> – apart from offering a great taste, cinnamon helps in lower heart risk factors, along with lowering blood sugar. Cinnamon is super healthy spice.</li>
	<li><strong>Full cream milk or water</strong> – real whole milk offers fat-soluble vitamins A and D for a reason – we need them. Don’t mess with it.  Whole milk benefits our immune system, skeletal health, aids in muscle repair, offers brain balance, and helps us metabolise stored body fat as our preferred fuel source.  Again, I don’t see the need to mess with it!</li>
	<li><strong>Apple or banana</strong> – fruit offers up the juicy flavour, and, of course, a myriad of health supporting vitamins. Whole fruit, courtesy of ‘real’ toxins, tends to self-regulate volume and thus controls appetite and weight control.</li>
	<li><strong>Honey</strong> – yes, regarded as a ‘natural’ sugar, and yes, will spike blood pressure, again, should honey be raw and organic, it will self-regulate volume and blood sugar balance. Honey also offers loads of anti-bacterial qualities, and did I mention taste!!!</li>
</ul>
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