Health Series

Low Glycemic Lifestyle

Phylise Poole

USANA Independent Associate Healthy for Life Certified Team

Leader ACE Certified Fitness Instructor Mom

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 5x’s per week, 30-60 minutes, moderate or intense FUN!

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

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.

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!

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.

Keys to Fat Loss

Don’t 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.

Blood Sugar Narrow Range

Breakfast

Cereal, Bagel & OJ, Starbucks Latté & Muffin

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.

One Hour Later

You’re Starving & Tired!

Blood sugar below normal. Shaky weakness or mental

confusion. Lack of energy. Uncontrollable hunger.

Repeated Abuse

5x’s per day over 20-30 years leads to…

Repeated Abuse Can Lead to…

Insulin Resistance Metabolic Syndrome Type II Diabetes

Break the Cycle

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

USANA’s Solution

Macro-Optimizers: Meal replacement shakes & bars

RESET Phase I – Continued Weight Loss Phase II - Maintenance

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

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

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 packetsFree 5 day support program at

www.ReleasingFat.com

What’s next?

What you do AFTER the RESET is the most important.

Phase I – Weight LossPhase II - Maintenance

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™.

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

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

Shake Recipes

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

juice

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

Ann Wolter ~ Before & After

June 2006 @ 210 lbs.

April 2007 @ 158 lbs.

Redirectional Spending

Reduces your grocery bill Meal replacement shakes only

$2.50* Nutrition bars only $1.90* Essentials only $1.60* per day

Redirectional Spending

$8.90*/day includes: 2 meals, 1 snacks, Essentials, BiOmega

Redirectional Spending

$6.70*/day includes: 1 meal, 1 snack, Essentials, BiOmega

Grocery Store Basics

Shop the perimeter of the store Fill your cart:

¾ Desirable Carbs ¼ Protein & Dairy

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

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

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

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

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

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

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

Meal Basics: Lunch

USANA Nutrimeal Shake Chef’s Salad Naked chicken burrito Chicken salad Tuna stuffed tomato Turkey burger Naked taco salad

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

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

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

What’s 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