lean biotics - vitamedica€¦ · lean biotics ™ diet ... in biology, a biome is a self ... that...

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LeanBiotics™Diet & Exercise Program

As a practicing physician for nearly three decades, I’ve seen so manypatients attempt numerous diets over the years, only to struggle with

their weight and the ill health and frustration it causes.

I knew it was time for a paradigm shift – a new way of thinkingabout weight management. For nearly a decade, I’ve beenresearching and developing a diet and exercise program toaddress obesity through an entirely new approach – by modifyingthe gut microbiome, the collection of microbial species found in

the human digestive tract.

Multiple studies have established a solid link between the gutmicrobiome and obesity. The Human Microbiome Project, funded by the

National Institutes of Health (NIH), has helped to bring these studies to theforefront and demonstrate that this diverse ecosystem can exert a powerful influence on a person’s weight. Mostimportant, it has been discovered that the microbiome of overweight people differs from that of lean individuals.

Evidence has been growing that the typical modern diet, with its heavy emphasis on refined fast foods, is unhealthyfor multiple reasons, but most important because it causes changes in the bacterial populations in our gut. Add inthe widespread use of antibiotics that further alters our microbiome and you have the perfect recipe for overweightand obesity that is so prevalent in our society.

I’m convinced that restoring the health of your microbiome is the key to weight loss that we’ve been missing.Based on this concept, I developed VitaMedica’s LeanBiotics™ Diet & Exercise Program.

The LeanBiotics™ Diet & Exercise Program modifies your microbiome in three important ways, so that it moreclosely resembles that of healthy, lean people. You’ll begin by taking the LeanBiotics™ nutraceuticalsincluding Cleanse, Prebiotic, Probiotic, and LeanMeal RS™. These products will kick-start the process ofrestoring balance to your microbiome. Second, you’ll make some essential changes to your diet – avoidingfoods that can harm your microbiome and switching to high-quality foods that maintain the growth ofyour “lean” bacteria. Last, you’ll introduce some special foods and exercise that further boost the health ofyour microbiome.

If you’re willing to make the commitment, you will be rewarded not simply with a lean body but also a healthyone – on the inside and out. I’m excited to be your guide into this uncharted territory. Are you ready to be aLeanBiotics™ Gastronaut™ and modify your microbiome? Let’s get started!

Sincerely,

David H. Rahm, M.D.Founder & Medical Director, VitaMedica

A Message from the Doctor

The MicrobiomeYour Symbiotic Partner for a Healthy Weight

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The microbiome (defined as the collection of microbes that inhabits the human body)is the subject of intense study and discussion these days. This is because we nowrecognize the significance of the various microbial communities that reside on andin our bodies and how these microbes can have far reaching effects on our health.

Also, research conducted over the past decade is increasingly showing that thebacteria in the digestive tract play a fundamental role in weight management.

Whether you’re looking to lose a few pounds or simply maintain a normal weight,having a healthy microbiome is key to sustained weight management.

What is the Human Microbiome?In biology, a biome is a self-contained ecosystem, where all the organisms can interact with each other and the environmentin which they live. For example, a rain forest is a biome, but it is made up of smaller biomes, such as a tree which is a biomefor insects, and a single insect is a biome for bacteria. Accordingly, these smaller biomes are typically called microbiomes.A microbiome is a small (micro) version of this larger phenomenon - a miniature world within a larger world.

While there are hundreds of thousands of microbial species living in very different types of environments on Earth, thehuman microbiome is comprised of just those found in and on the average human body.

It’s amazing when you consider that the human body contains trillions of cells that are not human but microbial. Likehuman cells, these microbes have genes which instruct cell activity. This massive microbial community that inhabits thebody and their collection of genes is called the human microbiome.

Your microbiome is made up of trillions of bacteria, meaning the bacteria in your microbiome number ten times more than thenumber of cells in your body. And these bacteria are incredibly diverse – typically over 300 species belonging to different families.

Consider this:A human has about 23,000 genes, but the microbiome has around 8 million genes. Given these numbers, it’s easyto see why the microbiome is often referred to as the second genome. In fact, you might argue that we are more microbe than man!

Role of the Gut MicrobiomeGiven its location in the digestive tract, it’s no surprise that the gut microbiome plays a key role in digestion, helpingextract nutrients and absorb vitamins. But what does come as a surprise is that over 70% of the body’s immune cells arealso located in the digestive tract, making the microbiome a key player in immune function. In addition, gut bacteriaproduce hundreds of neurochemicals that help regulate learning, memory and mood. Some recent studies have even shownthat supplementing with “good bacteria” helped reduce depression and anxiety.

How Does the Microbiome Influence Weight?Research conducted over the past 10 years has helped scientists better understand the relationship between microbes inthe digestive tract and obesity. Their findings show that the diversity of gut bacteria and their efficiency in extracting energy(or calories) influences whether we are more likely to be lean or obese.

LeanBiotics™

Diet & Exercise Program

“The bacteria in your microbiome number ten timesmore than all of the cells in your body.”

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Microbial Diversity. People with large and diverse bacterial populations in their digestive tract tend to be less prone to obesity,immune problems and other health issues than people with low microbial diversity.

Energy Extraction. Bacteria help us to digest food, and some bacteria are more efficient at doing this than others. Thesebacteria extract more energy (calories) from the foods we eat, and this excess energy is then stored as fat.

The Microbiome Influences CravingsA 2014 review of scientific studies found that gut bacteria actually make us crave the nutrients they need to flourish. Forexample, one bacterial strain called Prevotella may need sugar, while another like Bacteroidetes may require fat. Based onthese needs, the bacteria compete with one another for nutrients and fight to hold their place within our digestive tract.

Researchers believe that the gut microbes may influence our food choices by releasing signaling molecules into the gut.And because the gut is linked to the immune, endocrine and nervous systems, those signals could stimulate our biologicaland behavioral responses.

A key may be the vagus nerve, which connects some 100 million nerve cells from the digestive tract to the base of the brain.By altering the neural signals in the vagus nerve, changing taste receptors, producing toxins to make us feel bad andreleasing chemical rewards to make us feel good, the microbes, in effect, manipulate our mood and eating behavior.

Your Diet Can Alter Your MicrobiomeThroughout time, the genes we inherited from our ancestors have co-evolved with the bacterial genes that are presentthroughout our digestive tract. And, while the genes we inherit are relatively fixed, it increasingly appears that it may bepossible to reshape the genes governed by our resident microbes.

The reason? Microbes evolve so quickly (their average life expectancy is about 20 minutes), that their genetic compositioncan change rapidly – in as little as 24 hours. This allows the bacteria to adapt quickly to changes in their environment. Thistremendous flexibility helps us to respond to threats and opportunities that we did not evolve in our own genome.

Due to their short lifespan, bacteria could respond quickly to dietary changes and this improved our chances of survival. Thisevolutionary advantage has helped humans survive when food was scarce. Today, the problem is that the typical Americandiet, featuring highly-processed, high glycemic load, calorie-dense foods, feeds our stomach but starves the importantresidents in our digestive tract.

In particular, a lack of fiber in our diet is testing how quickly our microbiota can adapt to these dietary changes. In animalstudies, when animals were switched from a low-fat, plant-rich diet to a high-fat, high-sugar diet, the microbiota waschanged after only one day on the junk food. And like their human counterparts, mice fed the Western diet became obese.

Both animal and human studies have demonstrated that the microbiome can be influenced by the foods we eat. These studieshave shown that a typical Western diet, one that is high in fats and low in fiber, encourages a type of “obese” bacterial family topopulate our GI tract. Conversely, a diet high in plant foods and fiber encourages a type of “slim” bacterial family to colonizeour digestive tract.

How do I Restore My Microbiome?Even if you’ve been splurging on junk food for years or your intentions to eat healthy get sidelined on the weekend, the goodnews is that within a matter of days, you can restore your microbiome with the LeanBiotics™ Program.”

I developed the LeanBiotics™ Diet & Exercise Program to help modify your diet, lifestyle and especially your microbiome.In the following chapters, you will learn how cleansing, nourishing, replenishing, sustaining and boosting your microbialgarden can become the key to promoting a healthy body weight.

THE MICROBIOME

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TENDING YOUR MICROBIAL GARDEN

Tending Your Microbial Garden

The LeanBiotics™ Program was developed based on the following five steps:

Just as you would tend a vegetable or flower garden, your microbial garden needstending, too.

Start by cleansing and removing the weeds. Nourish your internal garden withprebiotics and special foods. Then replenish it with select probiotics — planting theseeds for growth. Continue to sustain your garden with the right nutrients topromote ongoing growth, and amplify your efforts with physical activity. Theresult? A healthy, balanced internal garden – your lean microbiome.

The LeanBiotics™ Diet & Exercise Program is designed to provide you with theproducts, education and tools needed to guide you every step of the way and help

you reach a healthy weight!

Step 1: Cleanse Your Microbiome – Removing the WeedsCleanse the gut by starting the LeanBiotics™ Cleanse supplement and by making important changes to your diet.Like weeding a garden, this step prepares your digestive tract to receive and support the development of beneficialbacteria – your internal garden.

Step 2: Nourish Your Microbiome – Promoting a Healthy Internal GardenAfter cleansing, the next step is to nourish the beneficial microorganisms in your digestive tract. Using the gardening analogy, afterpulling out the weeds, compost is added to enrich the soil. What’s the best way to feed your internal garden? By providing thebeneficial bacteria in your gut with the nutrients that they need to flourish. During this step you will start LeanBiotics™

Prebiotic and introduce foods high in prebiotic fiber, a special type of food that these lean microorganisms feed on.

Step 3: Replenish Your Microbiome – Planting the Seeds for GrowthNow that your internal garden has been weeded of the bad bacteria and nourished with beneficial nutrients, your gardenis ready for spring planting. During this step you will start LeanBiotics™ Probiotic to replenish the number and diversityof beneficial, lean bacteria thriving in your digestive tract. In addition, you will introduce foods that naturally containprobiotics to ensure a healthy, balanced and self-sustaining microbiome.

Step 4: Sustain Your Microbiome – Growing Your Body’s Microbial GardenDuring this step, you’ll be tending to your internal garden to ensure that it gets the nutrients needed to grow and flourish. Youwill include LeanBiotics™ LeanMeal RS™ Meal Replacement Drink in your daily dietary routine. At the same time, you’ll try tolimit the foods that promote the development of “bad” bacteria. This sustenance phase is all about balance.

Step 5: Boost Your Microbiome – Augmenting Your Results with ExerciseThe foods and nutrients you consume on an everyday basis have a major impact on your health, wellness and weight. Addingexercise to your routine is like adding sunshine and water to your garden. Daily exercise not only improves your success andpromotes a lean body but boosts your gut microbiome in the process.

Bottom line? Your metabolism, weight and appetite depend on the balance of microbial organisms in your gastrointestinal tract.The good news? Even if you’ve been eating unhealthy for years, your microbiome can be restored by adding LeanBiotics™

Diet & Exercise Program and products to your daily routine.

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Step 1: Cleanse Your Microbiome – Removing the Weeds

The first step of the LeanBiotics™ Diet & Exercise Program aims to cleanse the gut bystarting the LeanBiotics™ Cleanse supplement and by making important changes to yourdiet. Like weeding a garden, this step prepares your digestive tract to receive and supportthe development of beneficial bacteria – your internal garden.

The goal of cleansing is to reduce the populations of “bad” bacteria in the gut.You also want to remove the foods that these bacteria thrive upon plus minimize foods that

promote allergies and eliminate chemicals that are toxic to your body. The duration of thecleanse step is two weeks.

LeanBiotics™ CleanseAn important part of cleansing is to “move things along” via the major route of elimination through the colon. During thisinitial phase, you’ll take LeanBiotics™ Cleanse to support healthy digestive function.

LeanBiotics™ Cleanse is formulated with a blend of 10 natural herbs to support the body's regular gastrointestinal detoxificationprocesses and digestive health, plus cascara sagrada to promote regularity.

• Cascara sagrada facilitates the removal of undesirable microorganisms from the digestive tract.

• Yellow dock, licorice root, oregano leaf and Oregon grape support balance and cleansing.

• Milk thistle helps eliminate toxins and excess waste, and protects and promotes liver health.

• Ginger and peppermint soothe and calm, helping to minimize gastrointestinal discomfort.

• Marshmallow’s high mucilage content lubricates and soothes the digestive tract.

• Burdock and dandelion stimulate digestion, and inulin promotes the growth of beneficial bacteria.

While the benefits are numerous, conducting a periodic cleanse will help with weight maintenance,rebalanced gut bacteria, improved blood sugar control, increased awareness of eating behaviors andimproved overall health.

Foods to Avoid While CleansingA crucial part of the cleansing process is limiting or eliminating the foods that feed the bad bacteria so that they can no longerproliferate and outnumber the beneficial bacteria.

Unfortunately, many of our favorite foods – sweetened beverages, snacks and desserts – are the very foods bad bacteriathrive upon. But once you’ve rebalanced your gut microbiome, you can treat yourself occasionally, as long as you do soin moderation.

Minimize intake of obvious dietary toxins like sodium, sugar and alcohol, and avoid allergenic foods like dairy, wheat andgluten, peanuts and soy. While cleansing, you should also avoid:

• Processed & Packaged Foods

• Added Sugars/Refined Carbs

• Saturated Fats and Processed Meats

Summary: In Step 1, you will cleanse the gut by using LeanBiotics™ Cleanse combined with important dietary changesthat eliminate foods that feed bad bacteria.

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Step 2: Nourish Your Microbiome –Promoting a Healthy Internal Garden

After cleansing, the next step is to nourish the beneficial microorganisms in your digestivetract. Using the gardening analogy, after pulling out the weeds, compost is added toenrich the soil.

What’s the best way to feed your internal garden? By providing the beneficialbacteria in your gut with the nutrients that they need to flourish. During this step you will

start LeanBiotics™ Prebiotic and introduce foods high in prebiotic fiber, a special type of foodthat these lean microorganisms feed on.

LeanBiotics™ PrebioticTo ensure that you’re adequately nourishing your good bacteria, you’ll add LeanBiotics™ Prebiotic to your daily routine.Formulated with glucomannan plus inulin, two prebiotics that promote the growth of the beneficial bacteria, this prebioticsupplement provides nutrients that allow the good bacteria to thrive. Think of it as “Miracle-Gro®” for your internal garden.

Taking a supplement is a convenient way to ensure that you’re getting sufficient levels of prebiotics to support a healthydigestive tract. Because LeanBiotics™ Prebiotic doubles as a good source of fiber, taking this supplement also helpsboost your dietary fiber intake.

LeanBiotics™ Prebiotic will not only support digestive health but your weight loss efforts too.Studies have shown that consuming glucomannan with a calorie-restricted diet also supportsweight loss by increasing satiety (the feeling of fullness after eating).

Given our modern diet and lifestyle, many adults fall short of meeting the daily requirementsfor dietary fiber intake (25g to 38g). Because fiber is so crucial to a healthy microbiome, foodslike beans, berries and barley should be consumed to increase fiber intake, along with foods richin prebiotic fiber like dandelion greens, leeks and asparagus.

What are Prebiotics?Prebiotics are non-digestible carbohydrates like soluble fiber that nourish the beneficial bacteria in our digestive tract.These carbohydrates can’t be digested or absorbed in the small intestine by human cells but are passed along to the colonwhere gut bacteria metabolize (ferment) them. They also stimulate the growth and activity of the intestinal populationsLactobacillus or Bifidobacterium which are needed for a lean body.

Benefits of PrebioticsWhen beneficial bacteria ferment (break down) prebiotic fiber, compounds called short-chain fatty acids (SCFAs) areproduced. SCFAs not only nourish the cells that line the colon (colonocytes) but support health in a number of ways:

• By lowering the pH level of the colon and enhancing the absorption of minerals like calcium and magnesium.

• By regulating the release of insulin by the pancreas and controlling the breakdown of glycogen by the liver, helping tostabilize blood sugar levels.

• By suppressing cholesterol synthesis in the liver, helping to reduce levels of “bad” or LDL cholesterol and triglyceride levels.

• By stimulating the production of cells, antibodies, proteins and other substances thereby supporting immune system function.

Summary: In Step 2, you will nourish the beneficial microorganisms in your digestive tract by starting LeanBiotics™

Prebiotic and introducing foods high in prebiotic fiber.

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Step 3: Replenish Your Microbiome –Planting the Seeds for Growth

Now that your internal garden has been weeded of the bad bacteria and nourished withbeneficial nutrients, your garden is ready for spring planting. During this step you will startLeanBiotics™ Probiotic to replenish the number and diversity of beneficial, lean bacteriathriving in your digestive tract.

In addition, you will introduce foods that naturally contain probiotics to ensure a healthy,balanced and self-sustaining microbiome.

LeanBiotics™ ProbioticBy introducing the lean bacterial strains in LeanBiotics™ Probiotic and nourishing your digestive tract with foods thatencourage beneficial bacteria, you can modulate your gut microbiome. The combination of prebiotics and probiotics (calleda synbiotic) provides a one-two punch against weight gain by working synergistically to produce greater results thanprebiotics or probiotics alone.

LeanBiotics™ Probiotic colonizes your microbiome with a proprietary blend of Lactobacillus andBifidobacterium strains to maximize the bacterial diversity of your microbiome. Each serving isformulated with 16 billion beneficial Colony Forming Units (CFUs). This supplement is alsoformulated with 100 mg of prebiotic inulin to provide optimum synbiotic support.

Importantly, our exclusive BIO-tract® Delivery Technology helps protect the beneficialmicroorganisms from stomach acid on their way to the intestines. In addition, LeanBiotics™

Probiotic is made using LiveBac®, a patented tableting technology which significantly extendsshelf-life for probiotic organisms even without refrigeration.

Gut Microbes and ObesityCurrently, there is one area of research that seems to be unlocking the riddle of obesity: the gut microbiome. By studyinggut microbes in mice and in humans, researchers have discovered increasing evidence that our microbiome is a majorfactor in the development of obesity.

Scientists have determined that two large groups (called phyla) account for 90% of all types of bacteria that reside in ourdigestive tract. One group is called Firmicutes and the other is Bacteroidetes. Most published studies have shown thatobese individuals have a greater proportion of the bacterial group Firmicutes (think fat) and lower amounts of Bacteroidetes(lean) than normal weight individuals. In addition, studies have demonstrated that decreased microbial diversity in the gutis also associated with higher rates of obesity.

Boosting Your Beneficial BugsYou can boost your beneficial bacteria by adding them directly to your digestive tract by eating probiotic-rich foods andby taking a daily probiotic supplement.

A few of the most common probiotic foods include yogurt with “live & active cultures”, kefir, miso, pickled and fermentedvegetables like sauerkraut, kimchi and Kombucha.

Summary: In Step 3, you will you will start LeanBiotics™ Probiotic to replenish the number and diversity of beneficial,lean bacteria thriving in your digestive tract and introduce foods that naturally contain probiotics.

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Step 4: Sustain Your Microbiome –Growing Your Body’s Microbial Garden

During this step, you’ll be tending to your internal garden, to ensure that it gets thenutrients needed to grow and flourish. In step 4, you will include LeanBiotics™

LeanMeal RS™ Meal Replacement Drink in your daily dietary routine. At the same time,you’ll try to limit the foods that promote the development of “bad” bacteria. This sustenance

phase is all about balance.

Summary: In step 4, you will include LeanBiotics™ LeanMeal RS™ Meal Replacement Drink in your daily routine. Replacingone meal a day with LeanMeal RS™ can help to reduce your daily caloric intake and promote a healthy weight.

LeanMeal RS™ Meal Replacement DrinkDuring this phase, you’ll replace just one meal a day with LeanMeal RS™ to help reduce your daily caloric intake andpromote a healthy weight. This high-quality, balanced meal replacement shake will help keep you feeling full and satisfied.

Just like hiring an experienced gardener can help with the maintenance and care of a garden, using ahigh-quality meal replacement can help keep you on track especially if you find yourself makingbad food choices when you’re pressed for time or food options.

Each serving of LeanMeal RS™ provides 18 grams of high-quality whey protein and 8 grams ofFibersol-2®, a prebiotic fiber that nourishes the beneficial bacteria in your digestive tract andhelps keep blood sugar levels stable in between meals.

With fewer than 130 calories and 1 gram of sugar per serving (when prepared with water),LeanMeal RS™ is a delicious meal replacement that makes it easy to manage your caloric intake.

Quality Carbs & FiberIn addition to having a low glycemic index, a hallmark of a quality carbohydrate is the amount of fiber naturally occurringin the food, namely the three major types of fiber - soluble, insoluble and resistant starch.

The LeanBiotics™ Diet & Exercise Program provides each type of fiber: LeanBiotics™ Prebiotic is formulated with thesoluble fibers glucomannan and inulin and the insoluble fibers rice bran and barley grass. LeanBiotics™ LeanMeal RS™

is formulated with Fibersol-2®, a type of resistant starch.

Foods containing good carbohydrates support a robust microbiome and also promote a healthy weight. These high-quality,health-promoting foods are found in the perimeter of the grocery store and typically don’t have labels. These foods include awide variety of fruits, vegetables, whole grains, legumes, nuts and seeds.

High-Quality ProteinThere are a number of different protein sources available, including both animal and plant-based foods.

Animal Proteins - Includes eggs (organic, free-range, if possible), non-fat or low-fat dairy, fish, skinless poultry and lean cutsof pasture-fed beef (lower in saturated fat and higher in omega-3 fatty acids than conventional grain-fed).

Plant Proteins - Includes legumes (like lentils and chickpeas), seeds (such as hemp seeds, quinoa, sunflower seeds andchia seeds) and nuts (like pistachios, cashews and almonds).

Quality FatsQuality fats are generally unsaturated and include the health-promoting fats found in flax seeds and walnuts, deep, cold-water fish, olive oil and other nourishing oils. Poorer quality fats include saturated fats (naturally or through processing) andpartially hydrogenated fats which are generally disease-promoting.

LeanBiotics™, LeanMeal RS™ and Gastronaut™ are registered trademarks of VitaMedica Corporation.

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Step 5: Boost Your Microbiome –Augmenting Your Results with Exercise

The foods and nutrients you consume on an everyday basis have a major impact on yourhealth, wellness and weight. Adding exercise to your routine is like adding sunshine andwater to your garden.

Daily exercise not only improves your success and promotes a lean body but also boostsyour gut microbiome in the process. Studies have demonstrated that exercise enhances mi-

crobial diversity and the proportion of lean bacteria in the gut.

The three primary types of exercise - cardiovascular, resistance and flexibility - are the combinationthat will help you lose weight and maintain this weight loss over time.

Cardiovascular Fitness & Endurance TrainingCardiovascular exercise or “cardio” is necessary to maintain your cardiovascular system, including all your blood vessels and yourheart. Also known as endurance/aerobic exercise, this type of exercise works out your heart, lungs and circulatory system andincludes activities such as:

• Elliptical• Running/jogging• Brisk walking• Cycling• Jumping rope

Endurance exercise should be performed 3-5 times per week for 30-60 minutes per session.

Resistance Exercise & Strength TrainingStrength and resistance exercises aim to strengthen and build your muscles and increase bonedensity. They also help increase metabolism and reduce the risk of injury. These activities include:

• Weight lifting• Resistance bands• Kettle bell exercises• Body weight exercises (i.e. pull-ups, push-ups, etc.)

Resistance exercise should be performed 2 -3 times per week for 30 to 40 minutes.

Flexibility & BalanceFlexibility exercises help stretch muscles and allow your body to stay lithe, while balance exercises help with stability andcoordination. These exercises include:

• Yoga• Pilates• Stretching• Stand on one foot• Heel-to-toe walk

Aim to include flexibility and balance exercises into your exercise routine. Devote one workout a week to a yoga, Pilates or otherstretching type class.

Summary: In step 5, you will try to add the three primary types of exercise to your routine to boost your microbiome —helping you to lose weight and maintain this weight loss over time.


Dietary & Lifestyle RecommendationsGuidelines for Eating Healthy & Promoting a Balanced Microbiome

A primary goal of the LeanBiotics™ Diet & Exercise Program is to restore the health of your microbiome and promote thegrowth of “lean” bacteria. The good news: The same diet that is good for the bacteria in your microbiome is also optimal foryour overall health. Nourishing your microbiome and nourishing your body go hand in hand.

Here’s a list of our diet & exercise guidelines for a healthy microbiome and a lean, healthy YOU!

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1 Set yourself up for success. To improve your chancesof success, think about planning your healthy diet as anumber of small, manageable steps rather than one bigdrastic change. If you approach the changes graduallyand with commitment, you will have a healthy dietsooner than you expected.

2 Focus on diet quality. The quality of the foods that youeat is far more important than the quantity. Foods withhigh quality carbohydrates, proteins and fats promotethe growth of lean bacteria in your microbiome and willimprove your health as you lose weight. Instead ofbeing overly concerned with counting calories ormeasuring portion sizes, think of your diet in terms ofcolor, variety, and freshness. This way it should beeasier to make healthy choices. Focus on finding foodsyou love and easy recipes that incorporate a few freshingredients. Gradually, your diet will become healthierand more nutritious.

3 Eat more plant-based & whole foods. Fruits andvegetables are the foundation of a healthy diet. Theyare low in calories and nutrient-dense, which meansthey are packed with vitamins, minerals, antioxidants,phytonutrients and fiber. The foods that should makeup the majority of your diet include fruits, vegetables,lean proteins, whole grains, beans and healthy fatsfrom nuts, avocado, olive oil and fish. Try to eat arainbow of fruits and vegetables every day and withevery meal—the more colorful the better. Bright ordeeply colored fruits and vegetables contain higherconcentrations of phytonutrients and different colorsprovide different benefits, so eat a wide variety.

4 Bulk up on fiber. Eating foods high in dietary fiber isessential for a healthy microbiome and promotes asense of fullness which facilitates weight loss. Fibercan also help you stay regular and lower your risk forheart disease, stroke, and diabetes. In general, themore natural and unprocessed the food, the higher it isin fiber. Good sources of fiber include whole grains,wheat cereals, barley, oatmeal, beans, nuts, vegetablessuch as carrots, celery, and tomatoes, and fruits suchas apples, berries, citrus fruits, and pears. There is nofiber in meat, dairy or sugar and refined or “white”foods, such as white bread, white rice, and pastries,have had all or most of their fiber removed.

5 Have a plan & plan ahead. If you fail to plan, you areplanning to fail. If you are working, a good rule is toprepare your meals ahead of time. For example, makeyour lunch for the next day before you go to bed. Alsodetermine what you will be eating for dinner before youleave the house in the morning. This will allow you togo to the store if necessary, or take the appropriateitems out of the freezer. Some days are so busy thatplanning a healthy meal can seem a daunting task.Even if you are limited on time, planning ahead willmost likely save you time and money to prepare ahealthy meal or snack at home instead of stopping ata convenience store or fast food restaurant.

6 Get rid of the unhealthy foods in your house. Thoughyou shouldn't have to throw out all of the foods in yourfridge and pantry, if you minimize the unhealthy foods inyour home, you will be less likely to eat them. You cango through all of the unhealthy foods in your home anddecide if you want to throw them out or give them away.

7 Think of water as a food group in your diet. Waterhelps flush our systems of waste products and toxins,yet many people go through life dehydrated—causingtiredness, low energy, and headaches. It’s common tomistake thirst for hunger, so staying well hydrated willalso help you make healthier food choices.

8 Find ways to keep moving. Find something active thatyou like to do and add it to your day, just like youwould add healthy greens, blueberries, or salmon. Thebenefits of lifelong exercise are abundant and regularactivity may even motivate you to make healthy foodchoices a habit.

9 Follow the 80/20 rule. Eat healthy foods 80% of thetime and allow yourself to indulge 20% of the time. Byachieving a balance between healthy foods andindulgences, you’re more likely to make a permanentlifestyle change and achieve long-term success.

1 Think long-term. The goal of healthy eating is todevelop a diet that you can maintain for life, not just a fewweeks or months, or until you’ve hit your target weight.Healthy eating is not about strict dietary limitations ordepriving yourself of the foods you love. Rather, it’sabout feeling great, having more energy, and balancingyour microbiome for a leaner, healthier body.

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For more information, ideas, healthy recipes and guidance please visit www.vitamedica.com.

lean biotics - vitamedica€¦ · lean biotics ™ diet ... in biology, a biome is a self ... that...

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