Health Series

1
Health Series

• Low Glycemic Lifestyle

2
Phylise Poole

• USANA Independent Associate
• Healthy for Life Certified Team Leader
• ACE Certified Fitness Instructor
• Mom

3
Healthy for Life!3 Components

• Supplementation
• High Quality Multi-Vitamin
• Essential Fatty Acids
• Low Glycemic Foods
• RESET Your Body
• Phase I for Continued Weight Loss
• Phase II for Maintenance
• Exercise
• 5xs per week, 30-60 minutes, moderate or intense
• FUN!

4
3 Topics

• Understanding the Glycemic Index
• The Glycemic Index Cycle
• Low Glycemic Foods
• USANA Macro-Optimizers
• Grocery Store Basics
• Meal Basics
• On the Go Basics

5
What is the Glycemic Index?

• The glycemic index (G.I.) is a rating to
  indicate how rapidly a particular food will raise
  your blood sugar and insulin. Glucose is the
  standard it rapidly raises your blood sugar, and
  has a high index score of 100. All foods can be
  rated relative to glucose.

6
The GI Traffic Signal

• Green Light Foods - GI less than 55 are low
  glycemic. Eat more of these!
• Yellow Light Foods - GI of 55 to 70 are
  moderately glycemic. Slow down on these?
• Red Light Foods - GI of 70 to 100 are high
  glycemic. Eat less of these!

7
Healthy for Life Research Results

• Weight loss of 13 pounds of body weight.
• BMI and waist circumference reduced.
• Systolic diastolic blood pressure dropped.
• Total cholesterol levels dropped 15 percent.
• LDL cholesterol levels dropped 17 percent.
• Insulin sensitivity significantly increased by 14
  percent.
• Fasting blood glucose levels declined slightly.

8
Keys to Fat Loss

• Dont go more than 4 hours without eating
  low-glycemic foods.
• Drink at least 10 glasses (half gallon) of water
  per day.
• Never eat high-glycemic foods on an empty
  stomach.

9
Blood Sugar Narrow Range
10
Breakfast

• Cereal, Bagel OJ,
• Starbucks Latté Muffin

11
Blood Sugar Spikes

• Brain releases very powerful hormone called
  insulin.
• Insulin transports sugar into the cell for energy
  or stored as fat.
• Inflammation and damage to arteries.

12
One Hour Later
13
Youre Starving Tired!

• Blood sugar below normal.
• Shaky weakness or mental confusion.
• Lack of energy.
• Uncontrollable hunger.

14
Repeated Abuse

• 5xs per day over 20-30 years leads to

15
Repeated Abuse Can Lead to

• Insulin Resistance
• Metabolic Syndrome
• Type II Diabetes

16
Break the Cycle

1. Eat low glycemic foods.
2. Nutritional supplements.
3. Moderate exercise.

17
USANAs Solution

• Macro-Optimizers Meal replacement shakes bars
• RESET
• Phase I Continued Weight Loss
• Phase II - Maintenance

18
Shakes Bars

• Certified low glycemic
• Less sugar than an apple
• No artificial sweeteners
• No trans fats
• Perfect combination of carbs, proteins, EFA, and
  fiber
• Taste great
• Fiber

19
Shakes Bars

• Nutrimeal shakes GI 23, 15 grams protein, 8
  grams fiber, good proteins, carbs fats, tastes
  great, 3 flavors, 4 pts. in Weight Watchers
• Nutrition bars low glycemic, 2 flavors, 6-8
  grams protein, 3 pts. in Weight Watchers
• Fiber bar low glycemic, 4 grams fiber, EFAs, 1
  pt. in Weight Watchers

20
RESET

• Lose the Pounds! Lose the Cravings!
• 15 Nutrimeal meal-replacement pouches
• 5 Peanut Butter Nutrition Bars
• 5 Iced Lemon Fibergy Bars
• 5 AM/PM HealthPak 100 packets
• Free 5 day support program at www.ReleasingFat.com
  

21
Whats next?

• What you do AFTER the RESET is the most
  important.
• Phase I Weight Loss
• Phase II - Maintenance

22
Phase I Weight Loss

• Replace two meals with Nutrimeal shakes.
• Eat one USANA bar for a snack.
• Eat one low-glycemic meal and one low-glycemic
  snack.
• Begin following a moderate exercise program.
  Start by working up to 10,000 steps.
• Take your ESSENTIALS or HEALTHPAK 100.

23
Phase II - Maintenance

• Replace one meal with a Nutrimeal meal
  replacement shake, fortified with Fibergy or
  SoyaMax if desired
• Eat one USANA bar for a snack
• Eat two healthy, low-glycemic meals and one snack
  
• Continue to develop your fitness level with a
  consistent exercise program
• Take your ESSENTIALS or HEALTHPAK 100 along
  with any other Nutritionals you have chosen for
  your needs

24
Timing

• Schedule your RESET
• Get started now
• Start with Phase I for Weight Loss
• Low GI breakfast consume 80 less calories
  throughout the day
• Begin RESET at scheduled time

25
Shake Recipes

• Add fruit fresh or frozen
• Add extracts spices
• Add natural peanut butter
• Hot or cold
• Add water, skim milk, coffee, fruit juice

26
Ann Wolter Denver, CO

• 15 months 70 pounds lost
• Now a Healthy for Life Coach
• Turned her Healthy for Life program into a career
• Husband lost 25 pounds, cholesterol went from 290
  to 200 in 6 months

27
Ann Wolter Before After

• June 2006 _at_ 210 lbs.

• April 2007 _at_ 158 lbs.

28
Redirectional Spending

• Reduces your grocery bill
• Meal replacement shakes only 2.50
• Nutrition bars only 1.90
• Essentials only 1.60 per day

29
Redirectional Spending

• 8.90/day includes 2 meals, 1 snacks,
  Essentials, BiOmega

30
Redirectional Spending

• 6.70/day includes 1 meal, 1 snack,
  Essentials, BiOmega

31
Grocery Store Basics

• Shop the perimeter of the store
• Fill your cart
• ¾ Desirable Carbs
• ¼ Protein Dairy

32
Desirable Carbs

• Fruits Veggies (except corn potatoes)
• Whole grains barley, parboiled rice,
• Nuts almonds, cashew, hazel, walnuts, peanuts,
  pecans
• Steel cut oats
• All-Bran, Bran Buds, Kashi Go-Lean
• Beans
• Serving Size ½ cup, ¼ plate, size of palm, 1
  slice, 1 tortilla

33
Protein Dairy

• Fish salmon, mackerel, trout, tuna
• Vegan nuts, flaxseed oil, olives, avocado, soy,
  peas, beans, hummus
• Eggs (range fed chickens)
• Poultry turkey, chicken
• Wild Game buffalo, deer, elk, pheasant, quail
• Dairy yogurt, soy milk, skim milk

34
Proteins Dairy to Avoid

• Fatty Meats marbled red meats, pork, lamb,
  liver
• Full fat dairy
• Bacon, sausage, hot dogs, lunch meat
• Fried foods
• Margarine vegetable shortening
• Strive for organic, low-fat, hormone free

35
Reduce

• Processed carbs
• 5 whites flour, rice, bread, pasta, sugar
• Instant foods canned meals, soups, frozen meals
• Trans fats partially hydrogenated oils, solid
  at room temperature
• High glycemic foods

36
Quick Fixes

• Potatoes Exchange white (GI 88) for new or red
  skin (GI 57), yam (GI 38), sweet (GI 61)
• Bread Use low GI, open face, wraps, salad
• Pasta Cook al denté, avoid enriched, whole
  wheat, portion size fist
• Peanut Butter natural, no partially
  hydrogenated oils

37
Meal Basics Breakfast

• USANA Nutrimeal shake
• 2 free range eggs, 3-4 strips turkey bacon, fruit
• Steel cut oats
• Veggie omelet
• 2 scrambled eggs topped w/salsa, low-fat cheddar
  cheese, fruit

38
Meal Basics Snacks

• USANA nutrition bar or fiber bar
• Raw almonds
• Fruit
• Low-fat yogurt
• Low-fat cottage cheese
• Low-fat string cheese
• Hard boiled free range egg
• Raw veggies low-fat dip

39
Meal Basics Lunch

• USANA Nutrimeal Shake
• Chefs Salad
• Naked chicken burrito
• Chicken salad
• Tuna stuffed tomato
• Turkey burger
• Naked taco salad

40
Meal Basics Dinner

• USANA Nutrimeal shake
• Salad, petit filet, steamed veggies, fruit
• BBQ chicken breast, green beans, peaches
• Salad, veggie chili
• Spinach salad, grilled salmon, broccoli,
  strawberries
• Oriental chicken bowl
• Salad, roast turkey breast, asparagus, sweet
  potatoes
• Turkey meat loaf

41
Recipe Resources

• Healthy for Life by Dr. Ray Strand
• Low Glycemic Meals in Minutes by Laura Kalina
  Cheryl Christian
• How to Get Kids to Eat Great by Dr. Christine
  Wood

42
Give Program 6 Months

• Your health has taken years to get where it is
  today
• Commit to Essentials, EFAs, shakes/bars, low
  glycemic eating, exercise
• Every cell renewed in 6 months
• Track your progress

43
Whats Next?

• Contact the person who invited you to this call
• They will
• Answer your questions
• Help you order set up your own USANA account
  for the best prices
• Help you with your new Healthy for Life lifestyle