guide to success · water drink 2-3 litres of water daily (equivalent to 8-10 glasses). sipping,...

(ATBS)

GUIDE TO SUCCESS

WHY THE ABSOLUTE TRIM BODY SYSTEM WORKS Designed with your success and wellbeing in mind, the Absolute Trim Body System is a complete plan for optimal health that includes nutrition, exercise, mindset, meal planning and motivation.

YOUR METABOLISM EXPLAINEDYour body constantly burns energy whether you’re active or sleeping. The rate at which it burns this energy is called the metabolic rate.

Your rate of metabolism is determined by three major variables: gender, age and weight.

As you age your metabolism slows down. This means your total daily calorie needs to fall by around 5% per decade. So if you needed 2,000 calories daily to maintain your weight when you were 30, you’ll only need around 1,900 calories when you are 40.

Also metabolism and energy needs change as you lose weight. Your body doesn’t have to work as hard as before.

EAT OFTENInstead of concentrating all your calories into one or two meals a day, boost your metabolism by eating throughout the day.

Researchers from Georgia State University found athletes burned more energy when they ate snacks three times a day, compared to when they didn’t snack. Plus they ate less at their three daily meals. The combination of a higher metabolic rate and eating fewer calories led to reduced body fat.

A high quality protein bar is an easy on-the-go snack that will keep you satisfied. The NUTRIWAY range of protein bars are delicious, low GI and perfect for a portion-controlled boost of energy.

AVOID EATING TOO LITTLEWhen you fast or don’t eat for many hours, your metabolism slows down to compensate for the lack of food and breaks down lean muscle for energy.

If you are feeling hungry, make sure you eat a protein snack, and always allow one hour between each snack or meal.

MAKE MORE MUSCLESpeed up your metabolism by building muscle. According to Dr Pamela Peeke from the University of Maryland USA, muscle burns up to five times more energy than fat.

The more muscle you have, the more calories you’ll burn.

A NEW LIFESTYLE ROUTINE PROTEIN DIETSUnlike traditional low fat diets, a protein diet is designed to force

the body to burn stored fat (instead of carbohydrates) for energy, this process is commonly known as ketosis.

Carbohydrates raise your blood sugar levels and insulin, which hinder the breakdown of fatty deposits into energy. But a high protein/low carbohydrate diet increases production of glucagon, a hormone that actively seeks out stored fat for energy.

Research has shown that a breakfast high in protein and fibre – such as an egg with whole grain toast – will keep you feeling full longer so you eat less.

Throughout the day, snack on NUTRIWAY protein bars. Ideally the protein snack should have 10g or less of carbohydrates per 100g.

PROTEIN Protein can help shed unwanted kilograms and keep your belly full. But it’s important to eat the right amount and right kinds of protein to get the health benefits. Below are some of the recommended proteins you should be having.

HIGH PROTEIN FOODSSeafood All seafood is an excellent source of protein and is mostly low in fat. However, some fish, such as salmon, are a little higher in omega-3 fatty acids, which are good for the heart.

Poultry Try to avoid darker poultry meat as it is higher in fat. The white meat is a perfect source of lean protein, however always remove the skin before cooking as it is loaded with saturated fat.

Dairy Include skim or low fat milk, cheese and yoghurt not only contain protein, but are also great sources of calcium and vitamin D, vital for strong bones and teeth.

Eggs Most health bodies recommend an egg a day as an inexpensive form of protein.

Beans You get as much protein from half a cup of beans as you would from an ounce of grilled steak. Beans will also keep you feeling full for longer.

Pork Tenderloin A versatile and extremely lean white meat.

Soy Just 50g of soy protein every day can lower your cholesterol by about 3%. Plus soy protein can be better for your heart than other sources of protein higher in fat.

Lean Beef With only 1g more saturated fat than skinless chicken breast, lean beef is also an excellent source of zinc, iron and vitamin B12.

Vegetarian Options

Lentils A cup of iron-rich lentils packs 18 grams of protein - almost as much as three ounces of steak.

Beans One cup of garbanzo beans, or chickpeas, contains 15 grams of protein, as does a cup of black or kidney beans.

Tofu A half-cup serving of tofu contains more than 10 grams of protein.

Tempeh A firmer, chewier cousin of tofu, a half-cup serving of this soybean-based bite has 15 grams of protein.

Quinoa A cooked cup of this whole grain contains more than 8 grams of protein, and a hearty dose of filling fibre. Other grains, like brown rice and bulgur, are good meat-free protein options too.

CARBOHYDRATESThere are two types of carbohydrates, simple and complex.

Simple Carbohydrates Found in foods such as fruit with a high sugar (fructose) content.

Complex Carbohydrates Found in vegetables and other foods with a high fibrous or starch content.

The Absolute Trim Body System includes fibrous complex carbohydrates, whilst limiting starchy carbohydrates.

You can enjoy an unlimited amount of vegetables with lunch and dinner during the Step 2: Lose It and Step 3: Maintenance & Toning Phases. However, carrots, corn and peas should be limited to 2-3 times per week as they have a higher GI.

Starch carbohydrates include cereals, bread, pasta and rice, as well as starchy vegetables such as potato, pumpkin, sweet potato and parsnip. These foods can be reintroduced at lunchtime during Step 3: Maintenance & Toning once you reach your goal weight.

THE GLYCEMIC INDEX (GI) AND FIBRECarbohydrates raise your blood sugar levels. The rate and extent to which they do so is ranked on a scale of 0 to 100 on the Glycemic Index (GI).

Low GI foods are better for you as they contain more fibre. This slows the absorption of carbohydrates into the body, creating a more gradual rise in blood sugar and insulin levels, while satisfying your hunger for longer.

Good examples of low GI foods containing fibre are whole grains, vegetables, fruits, and beans. Fibre is also believed to reduce the risk of colon cancer while promoting weight control.

High GI foods are absorbed fast, causing spikes in blood sugar levels that lead to cravings and hunger when levels drop.

You can reduce bad carbohydrates by avoiding refined and processed foods that contain less fibre, such as white bread and white rice. Low fibre diets also increase the risk of heart disease.

LOW GI VEGETABLESEat plenty of vegetables high in fibre.

Cauliflower, broccoli, brussel sprouts, cabbage, zucchini, squash,

spinach, silver beet, salad greens, tomatoes, mushrooms, celery, eggplant, capsicum (red, yellow and green), shallots, green beans, turnips, watercress, rocket, onions, olives, cucumbers, leek, bean sprouts, bok choy, choy sum, lettuce, bamboo shoots, alfalfa sprouts, Asian greens, asparagus, snow peas, radicchio, artichokes and water chestnuts.

FRUITServing size 1 cup: Pineapple, strawberries, blueberries, cherries and watermelon.

Serving size a whole: Orange, kiwi fruit, pear, apple, mango or peach.

COMPLEX CARBOHYDRATES FOR BREAKFAST• ½cup(uncooked)oats• 1slicelowGIbread:rye,soyandlinseed,

multigrain or wholemeal• 2Weetbixbiscuits• 1cuplowsugarwholegraincerealNOTE: Check the 100g column of the nutritional panel. Make sure the carbohydrate content is less than 10g per 100g.

WATERDrink 2-3 litres of water daily (equivalent to 8-10 glasses). Sipping, instead of gulping, is better for your digestive system.

Get into the habit of drinking water by keeping a 500ml bottle of water with you at all times.

CAFFEINELimit caffeinated drinks to 1-2 per day. Too much caffeine can cause dehydration, irritability, anxiety and sleep problems. Also the added sugar and milk adds to your calorie intake.

ALCOHOLAlcohol contains calories, so should be avoided during Step 1: Detox and Step 2: Lose it Phases. It is also a toxin, prioritised by the body as fuel. As the system trains the body to burn fat stores first, this will also delay weight loss.

DINING OUTWhen dining out, moderation is important. Choose meals based on proteins and vegetables/salads, which are widely available in most restaurants. If you decide to treat yourself to some carbohydrates you can do so, just keep in mind the following:

•Treatyourselfonlyonceaweek.Reserveitforspecialoccasions

•Carbohydratesshouldonlyformpartofonemeal,notallthemeals in one day

•Afteratreatofadditionalcarbohydrates,getyourbodybackontrack with a Detox day

EXERCISEThe health benefits of exercise are well known, yet we often dread it. But what exercise is best?

This program encourages you to monitor your daily steps, with the aim of achieving 10,000 steps per day. Therefore, we recommend a 30 minute walk each day.

•Easilymonitoredwithapedometer

•Canbedoneanywhere,anytime

•Noequipmentormembershipneeded

•Asustainablelongtermcommitment

•Includesincidentalexercise-thestepswetakeinournormalroutine

•Non-impactexercisemeansminimalinjuriestostopyouonyour journey

10,000 steps might seem daunting, but you can build up to this goal over the coming weeks. Instead of walking 30 minutes in one session, take two 15 minute walks or three 10 minute walks instead.

Through monitoring steps and aiming for 10,000 per day, we can incorporate exercise into our daily activities.

Resistance and weight training is more beneficial during the Step 3: Maintenance and Toning Phase, when you have reached your goal weight.

NUTRIWAY SUPPLEMENTSSometimes we don’t get all the vitamins, minerals, phytonutrients and essential fatty acids we need from our diet, even more so on a weight management program.

Therefore, you should always fill the nutritional gap. The Absolute Trim Body System pack includes everything your body requires on a daily basis to support Optimal Health and help you look and feel your best.

SUPPLEMENTS IN THE ABSOLUTE TRIM BODY SYSTEMNUTRIWAY Daily The ATBS program limits your carbohydrate intake and therefore your B vitamins.

By taking one tablet with breakfast each day, your NUTRIWAY Daily supplement replenishes these necessary vitamins in your body. It contains 12 key vitamins and 11 minerals, including iron.

NOTE: If you currently take NUTRIWAY DOUBLE X, there is no need to change to NUTRIWAY Daily.

NUTRIWAY Omega-3 Complex Contains essential fatty acids not manufactured by the body and helps maintain normal blood cholesterol levels.

Up to 6 capsules per day are recommended.

NUTRIWAY Fibre Blend Chewable Tablet Contains natural fibres from ingredients such as sugar cane, acerola cherries, lemons, soy, opuntia cactus, peas, barley and carrot. Soluble and insoluble fibre aids digestion and help to maintain a healthy digestive system.

Take up to 3 tablets per day with a full glass of water, before each meal.

NUTRIWAY POSITRIM Protein Bars Delicious low GI snacks packed with 22g of protein. The perfect protein snack that promotes lean muscle instead of fat.

Available in 4 flavours:• MixedBerrySmoothie• FudgyBrownie• CaramelVanilla• RoastedPeanut

NUTRIWAY Carb Blocker Plus

A stimulant free supplement for anyone concerned about the overall health effects of carbohydrates in the diet. It reduces the absorption of calories from sugars and carb-heavy meals like pasta, rice, potatoes and bread.

Take one tablet before each meal or three tablets before a large carbohydrate based meal like breakfast.

NUTRIWAY All Plant Protein Powder

100% plant based, cholesterol free, protein powder that meets World Health Organisation standards as a high quality protein source.

Add a 10g scoop to cereal at breakfast to maintain lean body mass.

STEP 1: DETOX

DAYS 1-3For three days consume only protein. That means no fruit, vegetables, salads or other carbohydrate foods are eaten during this time.

• Thebodyisforcedtousestoredbodyfatasitsmainfuelsource,insteadofcarbohydratesconsumedthroughouttheday

• Eatingonlyproteinalsostabilisesbloodsugarlevels,reducinganycravingsandimprovingyourmoods

• Proteinalsomakesyoufeelfull,sotherearefewerhungertemptations

Avoid skipping meals. Not eating frequently enough causes your body to start storing fat, as it believes you are starving. Try to eat every 3 hours, or every hour if you are feeling hungry, just remember to have protein foods.

The Absolute Trim Body System encourages your body to convert stored fat into energy, by eating the following way:

Breakfast: Protein

Morning Tea: Protein snack

Lunch: Protein

Afternoon Tea: Protein snack

Dinner: Protein

Evening Snack: Protein snack

Note: Take your NUTRIWAY supplements as directed

ABSOLUTE TRIM BODY SYSTEMWEIGHT

MANAGEMENT AND WELLNESS MADE SIMPLE3 DAY

DETOX MEAL PLANNER

Try carrying a protein rich snack with you like the POSITRIM Protein bar

Day 1 Day 2 Day 3

50g Cottage Cheese

Breakfast

50g tuna in spring water drained

10,000 steps

2-3 litres of eSpring water

Planning is the key to success. www.amway.com/co.nz

Snack

Lunch

Snack

Dinner

Snack

Exercise

Water

100 g (150g for males) or palm sized serve of Pork Fillet(Vegetarian option: Tempeh)

100g (150g for males) or palm sized serve of Chicken Breast

(Vegetarian option: Lentils)

½ a POSITRIM™ Protein Bar

10,000 steps10,000 steps



1-2 Egg omelette 1-2 Egg omelette100g Ham off the bone

½ a POSITRIM™ Protein Bar ½ a POSITRIM™ Protein Bar

100 g (150g for males) or palm sized serve of Tuna

(Vegetarian option: Tempeh)


100 g (150g for males) or palm sized serve of Steak

(Vegetarian option: Tempeh)

100g (150g for males) or palm sized serve of Red Salmon (Vegetarian option: Lentils)

100g (150g for males) or palm sized serve of Chicken Breast (Vegetarian option: Tempeh)

½ a POSITRIM™ Protein Bar ½ a POSITRIM™ Protein BarAll Plant Protein shake with water

Tips for success

• Avoid all carbohydrates during phase one

• Keep your water intake up. 2-3 litres is recommended

• If you feel hungry, do not starve yourself, have another protein snack but be sure to keep snack / meals one hour apart.

• Fresh herbs or low carbohydrate condiments can be used

• Remember your NUTRIWAY Fibre Blend Chewables, NUTRIWAY Multivitamin / Multimineral and NUTRIWAY Omega 3 Complex.

Step 1

STEP 2: LOSE IT

DAY 4 UNTIL YOU REACH YOUR GOAL WEIGHTFrom Day 4, begin to incorporate carbohydrates back into your diet. Start by adding carbohydrates to your breakfast only and limit your intake to one serve per day. This allows more time for the carbohydrates to be converted into energy and burned by the body throughout the day, by eating the following way:

Breakfast: Protein + Carbohydrates (inclusive of fruits or vegetables)


Lunch: Protein + vegetables/salad


Dinner: Protein + vegetables/salad


Note: Take your NUTRIWAY supplements as directed

ABSOLUTE TRIM BODY SYSTEM WEIGHT MANAGEMENT AND WELLNESS MADE SIMPLE7 DAY

MEAL PLANNERTry carrying a protein rich snack with you like the POSITRIM Protein bar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

½ cup Porridge and

1scoop NUTRIWAY

All Plant Protein

50g ham off the bone

Scrambled tofu with

fresh herbs on rye toast

Cereal 50-100g* + 1 scoop

of All Plant Protein

1-2 Scrambled eggs with tomato on wholemeal

toast

Smoothie with 1 cup of strawberries, low fat milk & 1 scoop of All Plant Protein

100g Ham off the bone and tomato on rye toast

1-2 Boiled eggs on

wholegrain toast

Breakfast

50g roast beef



1 boiled egg

100g* or palm sized

serve of lean steak with

mustard and green salad

100g* or palm sized serve of

homemade fish cakes

using white fish and small amount of red

curry paste with cucumber and lime salad

10,000 steps


Planning is the key to success. www.amway.com/co.nz

Snack

Lunch

Snack

Dinner

Snack

Exercise

Water

Roast chicken breast with no skin and celery and

green apple salad


smoked salmon with garden salad

and lemon wedge

2 egg frittata with

mushrooms, shallots and 20g low fat

cheddar with rocket

Tin of tuna with tomato

and basil salad

100g* or palm sized serve of ham off the bone with

garden salad

100g* or palm sized serve of grilled chicken breast mixed

salad


One chicken drum stick

skin removed

50g shaved turkey breast

50g shaved chicken breast

50g cottage cheese


100g* or palm sized serve of lean steak cut into strips and stir fried with

vegetables soy and chilli


tofu with oyster sauce and steamed Asian greens

100g* or palm sized serve of chicken breast

with cumin, ground

coriander and lemon zest

with steamed broccoli and

zucchini

100g* or palm sized serve of salmon grilled with fresh dill

and capers with steamed

asparagus

Vegetarian kebabs made with 100g or

palm sized serve of

marinated tempeh and

veggies


pork loin BBQ’d with char grilled

capsicum and eggplant

10,000 steps10,000 steps10,000 steps10,000 steps10,000 steps10,000 steps

1 boiled egg
















*100g for women or 150g for men

STEP 3: WEIGHT MAINTENANCE AND TONING

OPTIMAL HEALTH AT YOUR GOAL WEIGHTThe Maintenance and Toning Phase starts once you reach your goal weight.

Start including carbohydrates at breakfast and lunch and add resistance and weight training to tone up your body. However, still avoid carbohydrates at dinner as any energy gained won’t be burned off but stored as fat while you sleep. At this phase, your daily menu plan should look like this:

Breakfast: Protein + Carbohydrates (inclusive of fruits and vegetables)


Lunch: Protein + vegetables/salad + Carbohydrates


Dinner: Protein + vegetables/salad


FREQUENTLY ASKED QUESTIONCan I use condiments? You can have unlimited fresh herbs for flavouring, such as parsley, coriander, basil, tarragon, dill, thyme, garlic, ginger and rosemary.

What if I am still hungry? If you are still hungry, you can have another protein snack. You can eat hourly if needed, although between main meals, the snacks should be protein only.

Can I drink soft drinks? You can consume soft drinks in moderation, remember they contain calories and should not be considered part of your water intake.

What are the best snacks? Protein bars are highly recommended, you have a great variety to choose from the NUTRIWAY range of products.

Smoothies are also a great alternative. Just add All Plant Protein or Protein Powder Berry Flavour to water or milk and mix.

Can I continue going to the gym if I have already been doing so? During the Detox phase it is preferable that you do not undertake any strenuous activity. If you have an exercise regime in place prior to undertaking this program, you can continue doing so during Phase 2.

What is a protein serving? Protein Servings

Females: Main meal 100g or less Snacks 50-60g

Males: Main meal 150g or less Snacks 50-60g

Will I have side effects from the 3 protein days? Your body is switching from carbohydrates to body fat as its fuel source. Therefore you may experience minor lethargy during this phase. Keep your water intake up and take your supplements, especially NUTRIWAY Fibre Blend Chewable Tablet to assist your digestive system.

What do I do if I suffer from constipation? Don’t forget to take your NUTRIWAY Fibre Blend Chewable Tablet three times per day with a glass of water, exercise and your daily 2-3 litres of water are also important to assist the digestive system.

When incorporating carbohydrates into your diet, swap your starchy option such as cereal or bread, for a fruit or vegetable.

How much water should I be drinking? We recommend 2-3 litres of water per day, approximately 8-10 glasses.

Why does my weight loss slow down and plateau? If you find you reach a plateau or that your weight loss slows down, it is time to reassess and here is a checklist to help you.

• Proteinsizes–areyoustickingtotheproteinportions?Startweighing your food to ensure the portion is correct.

• 10,000steps–areyoumonitoringyourexercisetoensureyou are still reaching this minimum exercise?

• Proteinshakes–mixthemwithwaterratherthanmilktoreduce the calorie content.

• Eatingregularly–areyouensuringthatyouareeatingregularly to keep your metabolism burning?

• Grains/ComplexCarbohydrate–whenareyouconsumingyour grains? In Phase 2 they are with breakfast and Phase 3 you can include some with lunch.

• Alcohol/softdrinketc.–aretheyhinderingyourweightloss?

• Water–areyoustillconsuming2-3litresperday?

• Snacks–areyoursnacksstillproteinonly?

REMEMBER YOUR SUPPLEMENTS, WATER

AND EXERCISE

EXTRA RESOURCESNATUROPATH SUPPORTWe understand that you might need further information and support. So we encourage you to visit our Naturopaths at the Business Centres. However, if there is not one near you, we still encourage you to email or contact us on:

Australia: 1800 45 46 47 or [email protected] Zealand: 0800 611 611 or [email protected]

HEALTHECLUBWhatever your goal is, there is a personalised program to suit your lifestyle change. Whether you are losing weight, or simply staying fit and healthy, you can find useful menu and exercise plans to support you.

Australia: www.nutriway.com.au New Zealand: www. nutriway.co.nz

www.amway.com.au or www.amway.co.nz Visitthedownloadssection,formoreinformationandresourcesontheATBS

guide to success · water drink 2-3 litres of water daily (equivalent to 8-10 glasses). sipping,...

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