Cape Diet: Balanced Carbs

Dear Slimmer

Thank you for joining the “Love My Health” campaign and congratulations on your decision to join our weight management programme. You are about to embark on a lifestyle program that will positively change your entire life.

This is not merely a weight management programme, but ultimately your first step towards an encompassing lifestyle programme that, in addition to ensuring weight loss, will improve your overall health, vitality, recovery and energy levels.

I am confident you will succeed with this programme, as you are asured of our unwavering motivation and web-based support.

Remember My Cape Diet makes you look radiant, slimmer, younger and healthier.

Yours in health

Dr J G Liddell B.Pharm M.Pharm PhD Integrated Healthcare Specialist

YOUR PERSONAL AFFIRMATION

I have all the potential in the world to be slim and healthy. Inside my body is a slim and healthy person. I will become slim and healthy.

Everyday in every way I am increasing my mental and physical capacity. My goal weight is set at (your goal weight kg), and I look and feel (your goal weight kg).

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Contents Page

Food List………………………………………………………………………………….3

Meal Planner………………………………………..........................................................6

Rules……………………………………………………………………………………...7

Cravings…………………………………………………………………………………11

Exercise Programme……………………………………………………………………..12

Food Dairy……………………………………………………………………………….19

Weight Management Progress Chart…………………………………………………….20

Recommended Products………………………………………………………………….24

Order form for products………………………………………………………………….26

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THE CAPE DIET®

Dear Slimmer

The Cape diet is based on the following principals:

High in antioxidants

Low GL foods

Balanced fat, low GL carbs and free-range protein

Organic vegetables and fruit where possible

No preservatives, colourants, MSG or tartrazine

Acid and alkaline balanced

Your current profile is as follows:

CURRENT WEIGHT

IDEAL WEIGHT

CURRENT BMI

IDEAL BMI 18.5 – 25

Here follows your FOOD LIST. Please note that only the foods on the list are allowed.

FOOD LIST

Vegetables with

high antioxidant

power

(all low GL)

Artichokes; asparagus; bamboo shoots; bean sprouts; bok choy;

Kale; leeks; spinach(raw); tenderstem brocolli; alfalfa sprouts;

spinach(steamed); broccoli; beetroot(limited); red pepper; baked

beans; onion; corn; aubergine; cauliflower; frozen peas; sweet

potatoes; cabbage; lettuce; mushrooms radishes; kelp; okra; lettuce;

watercress; cantaloupe; carrots(limited); green beans; tomato;

zucchini; squash; celery & cucumber

Your vegetable to protein ratio must be 5:1 to make it an acid /

alkaline balanced meal.

Eat a variety of vegetables at each meal and rotate vegetables.

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Fish

(all 0 GL)

Eat fish 2-3 times a week minimum.

Low fat fish(0.1-2.9%): angelfish, geelbek, hake, kingklip &

kabeljou

Medium-fat fish(3-10.9): pilchards, snoek, tuna & yellowtail

High-fat fish(11-30%): barracuda, salmon, butterfish, herring,

mackerel, sardines & trout

Poultry Chicken, duck, goose, ostrich & turkey

Red meat Once a week - lean meat – lamb, beef & goat

Fruit with high

antioxidant power

Blueberries; blackberries; strawberries; raspberries; plums; avocado;

orange; red grapes; cherry; kiwi fruit; pink grapefruit; white grapes;

banana; apple; apricots; peach; pear; watermelon & melon

Starch &

15-17GL`s p/day

Cereals: one

serving p/day

Rice cakes(3=17GL`s), Ryvita(2=11GL`s), Wasa bread (rye), 100%

Rye bread(1=5GL`s), Spelt flour bread, Nairn`s Oatcakes(1=2GL`s)

Bokomo Oats / Oat Bran; Wheat free muesli & Puffed wheat free

muesli

Dairy,

Dairy alternatives

& Eggs

Almond milk, Cottage cheese, eggs, Feta cheese, goats cheese, hemp

milk, mozzarella cheese, WW plain low fat yoghurt, Bulgarian fat

free yoghurt, quinoa milk, ricotta cheese, whey & Parmalat Easy

Gest milk

Condiments Barley, malt, garlic, ginger, miso, mustard (vinegar free), parsley,

soy sauce, tamari, tumeric, Herbamore, Himalayan salts

Herbal teas &

Beverages

Camomile tea, caffeine free green tea, ginger tea, rooibos tea,

echinacea tea & caffeine free coffee or coffee substitutes

Grains

(% PROTEIN)*

Quinoa(16%)*; Brown rice(5%)*; millet; – all excellent quality

Vegetable

proteins & Nuts

Almonds; hummus; sunflower; sesame; peanuts; brazil; soya beans;

pinto beans; borlotti beans; lentils; butter beans; kidney beans &

chickpeas

Oils Plant oils: avocado; coconut milk; flaxseed oil; olives; olive oil;

Cooking oils: olive oil; canola oil; coconut oil & grapeseed oil;

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Your meals are divided into 3 categories. In each category you have 3-4 options.

You must choose one option in each category for your three meals per day.

Each option consists of a protein combined with low carbohydrate vegetables.

MEAL PLANNER

CATEGORY A

OPTION 1 OPTION 2 OPTION 3 OPTION 4

50g Bokomo

Oats/Oat bran or

Wheat free muesli

Handful Seed Mix*

Rice milk

60g Cheese

Vegetables and/or

vegetable protein

1-2 Eggs

Vegetables and/or

vegetable protein

175 ml Yoghurt

Handful Seed Mix

1 Fruit

Snack Nuts and fruit

CATEGORY B OPTION 1 OPTION 2 OPTION 3

Hand size portion of

Fish

Vegetables and/or

vegetable protein

Hand size portion of

Poultry

Vegetables and/or

vegetable protein

70g Cheese

Vegetables and/or

Vegetable protein

Snack Nuts and fruit

CATEGORY C OPTION 1 OPTION 2 OPTION3

*Pasta or rice -

always brown

basmati rice and

spelt or rye pasta-

only at lunch

Hand size portion of

Fish

Vegetables and/or

Vegetable protein

*Pasta or rice

Hand size portion of

Poultry

Vegetables and/or

vegetable protein

*Pasta or rice

Palm size portion

of Red meat

Vegetables and/or

vegetable protein

*Pasta or rice

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SEED MIX

Grind seeds and keep in airtight container in fridge – grind daily or weekly.

25% Linseeds

25% Pumpkin seeds

25% Sesame seeds

25% Sunflower seeds

RULES

1. STARCH

CATEGORY A, B AND C of your MEAL PLANNER may be supplemented with an

item from the starch list.

You may have 3 items from your starch list per day, which may be eaten at meal

times. Do not exceed 15-17 GL`s per day.

Only starch from the FOOD LIST is allowed.

Please remember that your metabolism slows down after lunch; so limit your intake

of common carbohydrates, such as rice and paste, after lunch.

2. FRUIT

You can have 3 pieces of fruit per day.

Fruit always a fist size.

Eat grapes daily – rich in resveratrol (super antioxidant).

Only fresh fruit is allowed.

Only fruit on the FOOD LIST is allowed.

3. EGGS

You are allowed to have 6 eggs per week (poached or boiled).

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4. CONDIMENTS

Use freely as per your permitted FOOD LIST.

No pre-mixed spices like barbeque spices, aromat etc., except Ina Paarman`s range of

mixed spices and Herbamore as a salt replacement.

No HP sauce, tomato sauce, chutneys, pre-mixed mustard and sauce toppings (use

olive oil as a salad dressing).

5. WATER AND BEVERAGES

You must consume 2 litres of water (reversed osmosis, distilled, filtered or bottled) per

day because:

Water suppresses appetite naturally.

Water retention does not cause obesity.

Obese people need more water than slender people, because they perspire more.

Enough water helps with constipation (if you don`t get enough water, it is withdrawn

from large bowel and can cause constipation).

No limit on Rooibos tea without milk and an herbal sweetener, Xylitol, if needed.

Fluids can be consumed at any time of the day.

Caffeine – better to exclude all caffeine if you are serious about weight loss.

Remember too much caffeine may cause a drop in your blood sugar level, which will

increase your cravings for sweets – caffeine stimulates insulin secretion.

NO ALCOHOLIC BEVERAGES ALLOWED.

6. PROTEIN

The first bite must always be a protein.

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7. IMPORTANT NOTES

You must eat three meals per day and rotate your food – don’t eat the same everyday.

Have breakfast within 2 hours from getting up and have 2 hours between dinner and

bedtime.

4-5 Hours between meals – if you are used to a midmorning and midafternoon snack,

have 10 almonds and a fruit (apple, strawberries or pears – check your fruit list).

Remember it is protein that makes you feel full.

Never skip a meal

Last meal not later than 9pm.

Only use Grape Seed oil or Palm Fruit oil when cooking.

Spread – 50% butter mixed with 50% olive oil / grapeseed oil for ryvita, rice cakes or

rye bread – you will very seldom NEED butter, because there is enough fat in cheese,

tuna and chicken.

Use WW Ayrshire low-fat plain yoghurt, WW Bulgarian fat free and/or Soya

yoghurt. All dairy must be BST hormone free.

Plain low-fat cottage cheese (if fat-free options are available, use them – check the

dairy section whether beneficial for your blood type).

Buy lean meat and remove all visible fat – red meat once a week if your cholesterol

level is >5.

Eat fish minimum 2-3 times a week.

Low Omega fish (0.1-2.9%): angelfish, geelbek, hake, kingklip & kabeljou

Medium Omega fish (3-10.9): pilchards, snoek, tuna & yellowtail

High Omega fish (11-30%): barracuda, salmon, butterfish, herring, mackerel &

sardines

Eat seeds daily.

Eat organic foods which are, where possible, herbicide and preservative free and

which have no chemical additives.

Eat a minimum of 5 different vegetables daily and remember to eat beans and

legumes (beans, tofu, quinoa and seed vegetables).

Avoid burnt, fried and browned food.

Chewing gum is not allowed – it stimulates enzyme and insulin secretion.

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No fruit juices or fruit teas are allowed.

Cheese can only be eaten once a day.

Weigh food raw.

No limit on soda water / mineral water consumption.

Best way to prepare food:

Do a 2 minute sauté followed by adding water based sauce and let the food “steam-

fry” at lower temperatures. Grilling, steaming, boiling or baking is a better cooking

method than any form of frying. Don’t kill your food by cooking it to death – you

destroy the live enzymes and nutrients.

8. GUIDELINES WHEN YOU HAVE TO BREAK THE RULES:

REMEMBER THE FOLLOWING:

You can cheat with one mealtime a week. The other two meals for that day must be

according to your meal planner.

Two litres of water must be consumed on the cheat day.

The first few mouthfuls during the cheat meal must be a protein.

Eat cheese before you consume alcohol.

Most spirits are low in carbs, especially vodka and gin, but the alcohol is burned

before fat for energy.

Consume your entire meal within 2 hours.

Drink mineral water during the cheat period.

9. TIPS FOR THE CHEAT MEAL

Eat a salad or vegetable soup for a starter.

Try to exclude stews and meals with sauces.

Grilled fish and chicken are always good choices.

Always ask for grilled rather than fried food.

Ask for sauces separate so that you can control how much you eat.

Always eat vegetables with your main meal.

Eat potatoes in skin rather than chips.

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Drink mineral water throughout the meal so that you can restrict alcohol intake.

Fruit salad is a good choice for dessert.

10. TIPS FOR SUCCESS

Attitude is vital for the success of the Cape diet program. The ultimate goal is a

complete lifestyle adjustment and not just an interim plan to loose weight and then to

return to all the old habits.

Keep a food diary where the following information is recorded: day, time, food and

liquids consumed, your mood, your company and how you feel at specific meal times

as this will help you identify problem areas.

Willpower is needed and to ensure motivation do the following:

Tell your friends and colleagues.

Plan your meals.

Always have a glass of water in your hand at social events to keep your hand and

mouth busy.

Don`t shop when you are hungry.

Always eat at the same spot at home – not in the car, in bed or in front of the TV.

Eat slowly, chew food well and do not overeat – it takes 20 minutes for the brain to

register that you are full. Remember to add detail to presentation: food and utensils.

Eat when you are calm and concentrate on the taste and texture of the food.

CRAVINGS

Apples: apples offer you a lot of calcium, magnesium, phosphorus, potassium and are an excellent source of cholesterol-lowering pectin. Eating a lot of saturated fat can be the reason for apple cravings.

Butter: Vegetarians often crave butter because of their low saturated fat intake. The craving for salted butter is because of a salt craving.

Cola: Addiction to sugar and caffeine – it has NO NUTRITIONAL VALUE.

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Nuts: If you crave nuts, you could probably use more protein, B-vitamins or fat in your diet. Stressed people eat more nuts because of their increased B-vitamin needs.

Ice-cream: Ice-cream contains a lot of calcium – but people crave it for sugar.

Pickles: Craving for salt and potassium.

Bacon: Craving for bacon is because of its fat. Bacon contains a lot of saturated fat and carcinogenic nitrates. If you indulge in bacon often, top up with Vit A, D, E, and C to counteract the nitrates.

Eggs: Aside from protein (13g per two eggs), eggs also give you sulphur, sink, selenium, fat and choline.

Cantaloupe: Cravings for cantaloupe is because of its high potassium and vitamin A content. It also offers vitamin C, calcium, magnesium, phosphorus, biotin and inositol. It is not a bad craving, because it is low in kJ.

Olives: You are after the salt. Cravers could possibly have low thyroid function.

Salt: Cravers are after the sodium. Cravers might also have a thyroid iodine deficiency or low sodium Addison`s disease. Hypertensives also often crave salt and should not eat it.

Onions: Cravings for spicy foods can sometimes indicate problems with sinuses or lungs.

Chocolate: Chocoholics are addicted to the dopamine release, caffeine as well as the sugar. Rather substitute with carob.

Milk: craving milk as an adult means you need a calcium supplement. It might also be that your body needs tryptophane, leucine or lysine.

Tart fruits: A craving for these foods can indicate problems with the gallbladder or liver.

Paint and dirt: Children have a tendency to eat paint and dirt. This is normally due to a calcium and vitamin D deficiency

12. EXERCISE PROGRAMME

The following exercises are recommended. Pay special attention to the length of the

exercise sessions. In order to achieve a consistent release of tension and a revival of

energy levels, it is necessary to perform one or more of these exercises 6-7 times a week.

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EXERCISEDURATION (MIN)

TIMES PER WEEK

T`AI CHI 30-45 6-7

HATHA YOGA 30 6-7

MARTIAL ARTS 60 6-7

GOLF 60 6-7

CYCLING 60 6-7

BRISK WALKING 20-40 6-7

HIKING 40-60 6-7

SWIMMING 30 6-7

DANCING 30-45 6-7

AEROBICS(LOW IMPACT) 30-45 6-7

STRETCHING 15 6-7

SKIPPING 20-40 6-7

EXERCISE

1. The more muscle you have the more fat you burn during rest.

2. Exercise improves you metabolic rate.

3. Remember you will have more stamina 2 hours after mealtime than at other times.

4. You have to do aerobic and anaerobic exercises. Aerobic exercises burn fat, while

anaerobic exercise builds muscle. Remember stretching and toning.

5. Exercise improves your digestion.

6. It improves circulation.

7. It activates the secretion of endorphins – the feel-good hormones.

8. Can improve your sleep.

9. Can strengthen your heart.

10. Stress releaser.

11. Will improve insulin sensitivity.

12. Will increase energy levels.

13. Will help to prevent osteoporosis.

14. Is sociable and fun.

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EXERCISE MYTHS

MYTH #1Cardio exercise is better for weight loss than lifting weights.

THE TRUTH: One of the oldest myths around is that cardio-training has always been seen as the first port of call for the portly. Cardiovascular exercise, such as running or swimming, does burn kilojoules during exertion, but muscle is not built during these kinds of exercise. With weight training, you are increasing your muscle mass, meaning your metabolism speeds up. You therefore burn more kilojoules during normal day-to-day activities.Another reason to lift weights: If you do cardio without weight training, you will lose muscle mass as well as fat. Researchers from Ball State University, in the USA, placed overweight men on a 6270kJ-a-day diet and divided them into three groups – one that didn’t do exercise, another that performed aerobic exercise three days a week; the third did aerobic exercise with weight training. The results were that each group lost nearly the same amount of weight – about nine kilograms. However, the weightlifters shed 2.3kg more fat than those who didn’t pump iron. Why? Because their weight loss was almost pure fat, while the other two groups lost just seven kilograms of lard and one-and-a-half kilograms of lean body mass, aka muscle. The percentages of this weight loss: diet only – 69 percent fat mass; diet plus aerobic exercise – 78 percent fat mass; and diet, aerobic exercise plus weight training – 97 percent fat mass.THE SOLUTION: Use both weight training and cardio exercise in your “belly-off” program. In the gym, aim to do compound exercises such as squats, push-ups, lunges and dead lifts to work all the major muscle groups. Start off slowly, and be sure to allow for enough rest time between your gym days.

MYTH #2If you exercise regularly, you can eat what you want.

THE TRUTH: This, unfortunately, is a sad misconception. No matter what you do during the day, you still need to make sure you aren’t eating too much for the activity you are participating in. Dr John Jakicic, a researcher from the University of Pittsburgh, says: “Without a change in eating behaviour, exercise alone has a minimal impact on weight loss.” Dr Kelly Shaw, from the Department of Health and Human Services of Australia, came to a similar conclusion when she reviewed weight-loss trials and found that modifying your diet has a greater impact on weight loss than just exercise. The bottomline is, your eating habits play a huge role in losing weight, and exercise will help you to keep the weight off. Combine them for the best results.THE SOLUTION: Aim to eat five or six small meals a day instead of three large ones. Match up your eating habits to the exercise programme you participate in.

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MYTH #3You can spot-reduce fat; meaning you can target certain areas of your body.

THE TRUTH: People believe that if you do 500 sit-ups daily, you’ll get a six-pack. Unfortunately, it doesn’t work like that. When you lose weight, it occurs all over your body. Looking to lose the love handles? Even though there are many exercises that target the muscles under your love handles, “building up that area will only push the fat out further and make your middle look even wider,” says Dr David Pearson, a professor of exercise physiology. So, avoid exercises like side bends and side crunches. Instead, concentrate on losing overall body fat and as the extra kilos melt away, so will your love handles.THE SOLUTION: Do some rowing. You burn up to 50 percent more fat as fuel when you exercise on a rowing machine rather than a stationary bike. Add some weight training and watch what you eat.

MYTH #4The more reps of lighter weights you do, the more “toned” you’ll get.

THE TRUTH: Doing fewer reps of heavier weights increases strength and activates “fast-twitch” muscle fibres. Using lighter weights won’t increase muscle mass, but it will help you to lose weight if you are using it as part of a high-intensity cardiovascular routine. It’s a common sight in the gym, Lycra-clad women and men with coloured dumbbells who do 50 reps of each exercise to tone. The word “toned” is misleading, however, as if you want your muscles to show, you need to lose the fat layer. Doing 50 reps is not going to do that, since only an increase in muscle-mass and metabolic rate, coupled with the correct eating plan, will rid you of your extra blubber. High repitition phases (never more than 15) increase muscle mass, but the weights need to be heavy enough to cause muscle fatigue and failure.THE SOLUTION: Aim to do between eight and 12 repititions in the exercises that you do. Once you have built enough of a strength foundation, you can start decreasing your reps, and increasing the weight loads. Be careful, and use a spotter if you’re going to use heavy weights.

MYTH #5Carbs are evil, you should steer clear of them.

THE TRUTH: Carbohydrates have become public enemy number one. But they’re not the diet-killers they are made out to be. First advantage of eating carbs: They’ll help you to build muscle. Carbohydrates are our number one source of energy, and you need energy during your training sessions. They will help with protein-synthesis, the process during which muscle is built. Dr John Ivy, co-author of Nutrient Timing, explains that when you consume your protein, you need to have the right balance of carbohydrates. Want another reason to eat carbs? New research from Children’s Hospital and Brigham & Women’s Hospital, both in Boston, suggests that good fats and high-fibre

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carbohydrates can keep your metabolism from slowing down. The low-glycaemic group in the study felt less hungry and had lower levels of heart-threatening triglycerides and C-reactive protein, an inflammatory compound associated with heart attack risk. “The idea with low-glycaemic eating is that blood sugar levels stay lower, you feel full faster and the body doesn’t seem to react to the diet with as much stress”, says researcher Dr David Ludwig, director of the obesity program at Children’s Hospital.THE SOLUTION: Stick to low GI carbohydrates and wholegrain products and eat more fruit, legumes and vegetables. After your workout, consume a post-workout shake of three parts carbohydrates and one part protein. “Eat a meal several hours later, and then reverse that ration in your snack after another few hours”, says Ivy. “This will keep protein-synthesis going, by maintaining a high amino-acid concentration in the blood.” Use Ivy’s balance of carbs and protein to maximize your muscle growth when weight training.

MYTH #6Running is bad for your knees.

THE TRUTH: The good news is that research from the USA’s Mayo Clinic has shown that traumatic knee injuries, like cruciate-ligament tears, and degenerative knee problems, such as osteoarthritis, tend to strike the knees of everyday runners at rates no higher than those of everyone else. The bad news: According to a two-year study of more than 2 000 runners completed in 2002 by the University of British Columbia, most running injuries treated at the centre (42 percent) occurred at the knee. So how does this happen? “There tends to be three causes of injury to the knee,” says Dr Michael Stuart, an orthopaedic surgeon specializing in knee surgery and sports medicine at the Mayo Clinic, “those injuries stemming from acute trauma and overuse, and those which are degenerative in nature”. The key cause is overuse. If you don’t have any knee problems as a result of genetics or schoolboy sport, you can run pain-free as long as you start your running regime slowly, and by making sure you have adequate rest between the tarmac attacks. If you do have knee problems, do some rehabilitation first. This should include some gym work to strengthen the muscles used in running, namely your quadriceps and hamstrings, as this will help to reduce the jarring effect the hard surfaces have on your knee structure. Check the support that your running shoes are providing. Reduce the distance and frequency of your runs until your knee has become adjusted to your running program.THE SOLUTION: Run fewer kilometers, increase your leg muscles’ strength and train your hips to be more flexible.

MYTH #7Food eaten after 8o’clock turns into fat.

THE TRUTH: “Eating late at night won’t make you fat unless you go over your kilojoule load for that day,” says dietitian Erica Blacksburg. Night-time is when your body does muscle repair growth, so you need an adequate supply of protein. Latenight protein smoothies are perfect nutritional nightcaps, ensuring your body grows and repairs

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itself while you dream of beach holidays. Just don’t overdo your latenight muscle meals. “We associate latenight eating with weight gain because we usually consume more kilojoules at night” says Julie Bender, a dietician with Baylor University Medical Center, Dallas. “We do this because we usually deprive our bodies of adequate kilojoules during the first half of the day” she explains. Start your day with a substantial breakfast, and eat small meals spread throughout the day to stop from overindulging at night.THE SOLUTION: Start your day with a proper breakfast and eat smaller meals five to six times a day. Reduce the size of your dinner meal and aim to have your dinners earlier. Have a protein shake just before you go to sleep to provide your body with the nutrients it needs to build and repair muscle.

MYTH #8You need to devote lots of time to training.

THE TRUTH: A University of Pittsburgh study showed that regular 30-minute work-outs may be just as effective as hour-long ones. In a study of 114 men and woman, those who were given a goal of 300 minutes of moderate exercise a week – 60 minutes, five times a week – lost 1.8kg in a year. Surprisingly, shorter workouts worked just as well: those who did a half hour, five times a week, lost 1.5kg. The more time you put into training, the quicker you will lose the kilograms and put on muscle. Fact: The more time you spend in the gym, the easier it is to become demotivated, and to get tired of the repetition, especially if you are just starting out. “If you’re hitting the gym only twice a week, it should give you an extra layer of motivation to make those days truly count,” says Mike Mejia, author of The Better Body Blueprint. Thankfully, you can still get results from shorter workouts, even if they are not as spectacular as the results gained from the “full-time” gym-goers.THE SOLUTION: Aim for quality rather than quantity. Do two sessions a week, one on the weekend, and another near the middle of the week. Mejia recommends doing a full-body routine on both days to make the most of your time. Couple this with some cardio work that you enjoy, whether it’s touch rugby or salsa dancing. That way, you will stay more motivated - another bonus! With less time spent in the gym you have more time to recover between sessions.

MYTH #9The more fit you are, the less you sweat.

THE TRUTH: Not only is this untrue, it’s the complete opposite of the truth. “As you become fitter and your cardiovascular system becomes more efficient, you perspire more as your body tries to dissipate the heat and help to avoid heat cramps, heat exhaustion or heat stroke,” says Jay Dawes, instructor of kinesiology and health studies at the University of Central Oklahoma. You’ll notice that as you get fitter, the sweat will be more evenly distributed over your body. Don’t kid yourself – you are sweat-free only because you aren’t pushing yourself hard enough!

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THE SOLUTION: When you’re doing gym work, do combined sets of exercises without a rest inbetween to get your heart rate going. For cardio, try to keep yourself within the 70 percent to 90 percent range of exertion, based on your resting heartrate. Even better, integrate some interval training into your program. Interval training works on the basis of pushing your body to the highest possible intensity for a short period of time, and then coupling this with a period of lower intensity training. This combination is repeated and the intensity and duration of the interval periods increases as you become fitter. The real benefits of this training come from your body being forced to work harder with the changes in pace and timing.

MYTH #10All slim people are healthy.

THE TRUTH: Professor John Bell, who heads the molecular imaging group of the UK’s Medical Research Council in London, says: “It’s not about looking thin, it’s about being healthy. You can look healthy, but have a lot of fat internally, which can have a detrimental effect on your health.” His conclusion: Fat that’s skin-deep won’t kill you; it’s the hidden fat that will.THE SOLUTION: Exercise – and lots of it. The only way to blast internal fat is to ramp your metabolism to burn off those hidden layers. Start with a gym routine, and add both cardio training and a sound eating plan.

MYTH #11 If you stop working out, muscle turns to fat.

THE TRUTH: Just like you can’t turn water into wine, muscle cannot be turned into fat. The facts: When you stop working out, you stop burning as many kilojoules as you did when throwing dumbbells around. It is difficult to adjust to eating habits, and so you start putting on more fat from all the extra food you are eating. The really bad news is that only 72 hours after your last work-out you start losing muscle, incredibly slowly, but it’s happening! This means that your metabolism slows down as you lose muscle mass, and that your body does not burn fat as efficiently as it did before. You start losing the war against fat on two fronts.THE SOLUTION Get back into the gym, even if you only do half-hour sessions, three times a week. You don’t need to be in the gym for long periods of time to see results.

MYTH #12Muscle is only built during exercise time.

THE TRUTH: It is outside of the gym where the muscle repair and growth actually occur. This growth occurs throughout the day, and is influenced by what you eat and how much sleep you get. Dr Marcus Elliot, a sports conditioning specialist found that eating the right foods between weight-lifting sessions can make a 15 to 25 percent difference in

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how much muscle you put on and how much fat you lose. So, choose your pre-workout meals carefully! A study in the Journal of Applied Physiology found that the body’s production of growth hormones increases when you eat a combination of carbohydrates and protein two hours before a workout and immediately after it. Lastly, make sure you are getting enough rest in between sessions. When you lift weights you tear myofibrils, the tiny sinew tissues that make up the muscles. It takes up to 48 hours for muscles to repair themselves and it is during this period which you actually become stronger.THE SOLUTION Get at least eight hour’s sleep, and have one day’s rest between muscle group workout days.

Enjoy the Cape diet and many slim and healthy years ahead.

YOUR FOOD DIARYDay Time What did I eat or drink ?

(please be honest & record everything!)

Where was I?who was I with?what was my mood?(emotional)

Did youExercise today and have you read pos+ stuff

How do you feel?

(physical)

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WEIGHT MANAGEMENT PROGRESS CHART

Goal weight: Goal diameter upper-arm :

Goal diameter upper-leg: Goal diameter waist:

Date & Goal Weight Upper-arm Upper-leg Waist ExercisesPedometer

January

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February

March

April

May

June

July

August

September

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October

November

December

REWARD LISTUse this list to reward yourself with good weight loss. No food rewards – clothes, perfume, movies, theatre, shoes and books (just a few ideas from me).

WEIGHT DATE REWARD

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Recommended products: Please read the following

The Following Products are recommended for the duration of the weight loss period

Complete order form and email or fax it to us

We can supply you with a copy for your medical aid – we have a practice number

Love My Healh Econo Pack – R932.00 (excluding courier costs)Detox Kit (100ml)Ingredients: Lyphomyosot; Berberis-Homaccord; Nux vomica-Homaccord ; Taraxacum & Silybum

FunctionTo drain the lymphatic system; boost the kidneys and liver to get rid of toxins and to detox the digestive system

R220

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Parasite and Candida remedy (herbal-50ml)Ingredients: Olea europea tincture Contraindication: pregnancy, lactation and blood thinners

Elimination of parasites, worms and Candida albicans

R109

Slimming Remedy for Men (Homeopathic-50ml)Ingredients: Glandulae thymi D14; Thyroidinum D14; Hypophysis D14; Pancreas D14; Glandulae suprarenales D14Testis D14

Support, stimulation and regulation of the male endocrine system

R109

Slimming Remedy for Women (Homeopathic-50ml)Ingredients: Glandulae thymi D14; Thyroidinum D14; Hypophysis D14; Pancreas D14; Glandulae suprarenales D14Ovaria D14

Support, stimulation and regulation of the female endocrine system

R109

D Vit tabs (60 tablets) Helps maintain strong and healthy bones by retaining calcium and regulates insulin secretion and sensitivity and balances blood sugar

R65

PrioMax Daily DF (30 Billion CFU-30 capsules)

Probiotics: enhance digestive processes

R279

Nutrilite Daily Organic Vitamins and Minerals

Multivitmin and mineral complexwww.nutrilite.com

R150

Love My Health – Executive Pack – R2051.25 (courier fees excluded)Detox Kit (100ml)Ingredients: Lyphomyosot; Berberis-Homaccord; Nux vomica-Homaccord ; Taraxacum & Silybum

FunctionTo drain the lymphatic system; boost the kidneys and liver to rid of toxins and to detox the digestive system

R220

Parasite and Candida remedy (herbal-100ml)Ingredients: Olea europea tincture Contraindication: pregnancy, lactation and blood thinners

Elimination of parasites, worms and Candida albicans

R220

Slimming Remedy for Men (Homeopathic-100ml)Ingredients: Glandulae thymi D14; Thyroidinum D14; Hypophysis D14; Pancreas D14; Glandulae suprarenales D14Testis D14

Support, stimulation and regulation of the male endocrine system

R220

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Slimming Remedy for Women (Homeopathic-100ml)Ingredients: Glandulae thymi D14; Thyroidinum D14; Hypophysis D14; Pancreas D14; Glandulae suprarenales D14Ovaria D14

Support, stimulation and regulation of the female endocrine system

R220

D Vit tabs (60 tablets) Helps maintain strong and healthy bones by retaining calcium and regulates insulin secretion and sensitivity and balances blood sugar

R65

PrioMax Daily DF (30 Billion CFU-30 capsules)

Probiotics: enhance digestive processes

R279

Nutrilite DoubleX Organic Vitamins(12) and Minerals(10) and Phytonutrient (23) combination

Vitamin, mineral and antioxidant complex. It may assist with DNA repair www.nutrilite.com

R667.25

Nutrilite Vitamin C(60 tablets) Low immune system, smoking, stress, high cholesterol and contraception

R230.00

Nutrilite Omega 3 (30 capsules) Inflammation, high cholesterol and obesity

R150.00

Order Form for Econo Pack – email or fax order and proof of payment to 021-713-1986 or info @lifestyleclinic.co.za

ORDER FORM

From: Lifestyle Clinic Your address for delivery P O Box 118 Name: Steenberg Address: 7947

T 021-713-2295 TelF 021-713-1986 Cell

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E info@lifestyleclinic.co.za EmailProduct Size Price OrderDetox kit 100ml R220Herbal Paracite & Candida 50ml R109Slimming Remedy For Men

50ml R109

Slimming Remedy For Women

50ml R109

D Vit 400iu 60 tabs R65ProbioMax Daily DF (30 billion CFU)

30 caps R279

Nutrilite Daily Organic Vitamins and Minerals

30 tabs R150

Courier costTotal in RandPayment details For EFTJ G Liddell CCCheque AccountFNB Acc No: 62017891278Bank code: 250655

Your Credit Card Details NameNumber:Exp:CVC:

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Order Form for Executive Pack – email or fax order and proof of payment to 021-713-1986 or info @lifestyleclinic.co.za

ORDER FORM

From: Lifestyle Clinic Your address for delivery P O Box 118 Name: Steenberg Address: 7947

T 021-713-2295 TelF 021-713-1986 CellE info@lifestyleclinic.co.za EmailProduct Size Price OrderDetox kit 100ml R220Herbal Paracite & Candida 100ml R220Slimming Remedy For Men

100ml R220

Slimming Remedy For Women

100ml R220

D Vit 400iu 60 tabs R65ProbioMax Daily DF (30 billion CFU)

30 caps R279

Nutrilite DoubleX Organic Vitamins(12) and Minerals(10) and Phytonutrient (23) combination

186 tabs

R667.25

Nutrilite Vitamin C 60 tabs R230Nutilite Omega 3 30 caps R150Courier costTotal in Rand

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Payment details For EFTJ G Liddell CCCheque AccountAcc No: 62017891278FNB Bank code: 250655

Your Credit Card Details NameNumber:Exp:CVC:

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Order form for NUTRILITE Organic VitaminsFor more information: www.nutrilite.com

SIZE PRODUCT RETAIL PRICE

NAPPI CODE ORDER/QUANTITY

180TABS CALMAGDo you suffer with leg/muscle cramps/heavy periods or you an active sportsperson?This might just help ease your problems & help prevent osteoporosis.

R235.00 711154-001

120TABS CHEWABLE MULTIVITAMINFor the young ones;3years and over.Ensures their daily vitamin&mineral balance is maintained.

R307.00 862533-007

100TABS CHEWABLE IRONFor older children&adults that prefer a chewable iron source,without the often-associated stomach discomfort,this lower-dose iron is great.

R165.00 866784-004

100TABS CHEWABLE VITAMIN CFor the young ones,great form of low-dose delicious vitamin C

R375.00 862541-018

60TABS CHEWABLE FIBREOffers an incredibly complicated but incredibly convenient blend of soluble&insoluble fibres.A blend of 13 naturally sourced fibres in all.

R312.35 710532-001

60TABS DAILYComplete multivitamin multi-mineral formula that EVERYONE should be taking!

R260.00 843822-007

30TABS DAILY R150.00 843822-008186TABS DOUBLE X

The best multivitamin/mineral/phytonutrient combination.Offers you a complete recalibrated balance of nutrient protection&assist with DNA stability.

R667.25 707838-001

372TABS DOUBLE X REFILL R1223.70 707838-00290CAPS OMEGA 3

Helps circulation,joint inflammation,reduces chances of suffering from Alzheimer’s,strokes,heart attacks.CAUTION:Persons on anti-coagulant medicine,aspirin or other blood thinners should not take this without product prior discussion with their medical specialist.

R375.00 848239-008

30CAPS OMEGA 3 R150.00 848239-009110TABS LECITHIN E

Cholesterol problem/history of cholesterol in your family?Eat a lot of fatty foods?You may be a heart attack in waiting.

R240.00 848220-005

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90TABS MULTI CAROTENEIn the sun/outdoors a lot,exposed to pollution,you may need additional SAFE vitamin A in the form of carotene.

R332.20 869813-005

100TABS NATURAL SOURCE B COMPLEXStress fighter(body under stress becomes deficient in Vitamin B’s)Ideal for those whose diet lacks a wide variety of balanced fruit&veggies.

R140.00 843857-005

60TABS RHODIOLA 110Helps to maximize mental&physical performance during exercise and it might shorten recovery time.

R306.10 714197-001

60TABS SELENIUM ESuperb anti-oxidant to help the body fight against free radicals: those cancer-causing nasties.

R204.75 866792-007

100TABS SIBERIAN GINGSENG/GINKGO BILOBAIt helps the body fight stress at cellular level.While Ginkgo helps improve blood flow to the brain.Improve immune functions.

R513.90 857688-006

20TABS SIBERIAN GINGSENG/GINKGO BILOBA

R118.00 857688-007

60TABS VITAMIN C PLUSSmoker?Prone to catching cold?Viruses?Cold sores?On the Pill?You are probably deficient in Vitamin C…

R230.00 843830-018

20TABS VITAMIN C PLUS R135.00 843830-019120TABS ECHINACEA PLUS

Support the body’s immune system especially helpful during the winter months.CAUTION:Not to be taken by persons with a compromised immune system,HIV+,on ARV’s or immunosuppressive drugs without prior consultation with their doctors.

R438.65 857661-019

30TABS ECHINACEA PLUS R130.00 857661-021120TABS FOLIC/IRON PLUS

You feel the improvement when your red blood cells are better able to carry oxygen.Thanks to the essential iron formula

R185.00 700140-001

90TABS BIOTIN C PLUS HAIR SKIN&NAILSAn exclusive blend to help split nails,dry flaky skin,dry lifeless hair.

R253.00 700087-001

60TABS CONCENTRATED FRUIT&VEGIf you don’t consume 5 different fruits&veggies each day then you could be nutrient starved.

R511.05 700340-001

20TABS CONCENTRATED FRUIT&VEG R196.00 700340-002

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150CAPS GLUCOSAMINE WITH BOSWELLIAHelps lubricate the joints&helps improves mobility.

R416.00 700332-002

30CAPS GLUCOSAMINE WITH BOSWELLIA

R95.00

100CAPS SAW PALMETTO+NETTLE ROOTDesigned specifically for men to help support the natural functions of their prostate.

R545.00 703650-001

62SOFTGEL BILLBERRY WITH LUTEINThis little nature’s helper with antioxidant protection for the retina supports normal eyesight and night vision.

R355.00 703649-001

120TABS GARLICHelps control cholesterol,helps the heart & circulation

R373.35 700867-001

30TABS GARLIC R110.00 700867-002Courier costTotal in RandPayment details For EFTJ G Liddell CCFNB Acc No: 62017891278Bank code: 250655

Your Credit Card Details NameNumber:Exp:CVV:

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