OPTIMAL HEALTH

WHOLESOMEFOOD

NUTRITIONALSUPPLEMENTS

PHYSICALACTIVITY

PHYSIOLOGYENERGY

EMOTIONALRELATIONSHIP SPIRITUALITY

Healthy Lifestyle Coaching

HEALTHY LIFESTYLE COACHING

MISSION: Our mission is to educate people about their health using a variety of informative tools and stimulating programs. Many different aspects of health are taken into consideration to form the base of our preventive approa-ch to EnerJizing your life by balancing your physical activity, your nutrition, emotional, relational and physiological well-being.

ENERJ TEAM: EnerJ coaches are passionate about both health and education -- teaching clients about the diffe-rent facets that make up our lifestyles empowers them with tools to maintain healthy lifestyle habits long-term. That is what differentiates EnerJ's programs from ineffective fad diets. Our coaches contribute to their community by educating, encouraging to enable their clientele to be proactive and take charge of their health.

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Bruno Saint-Hilaire is passionate about any subject in the sphere of outdoor and competitive sports and is always seeking ways to improve and maintain optimal health. His main professio-nal objective is to ensure that the people he works with get the most out of their lives! This is what led him to study sports medicine at the University level and is also keeping his thirst of knowledge alive in the fields of preventive health and sports.

Bruno has been involved for more than 20 years as a health professional for sports enthusiast and has been an athlete for more than 30 years himself. His main desire is to educate and empower people regarding their health, providing them with the best tools to make the right choices to reach and maintain long-term, vibrant health.

Jessica Humphries is a certified natural trainer,

healthy lifestyle coach and the designer of

year-round outdoor fitness training programs.

Jessica graduated McGill University with a BEd in

physical education, continued her education to

certify as a natural trainer (teaching functional

fitness) and is a sponsored athlete with The North

Face for trail running and functional fitness.

For Jessica, there is nothing more rewarding than

inspiring and empowering her clients to reach

their personal fitness and healthy lifestyle goals.

FOUNDERS OF THE PROGRAMJESSICA AND BRUNO ARE A DYNAMIC, HEALTHY DUO!

Live the WellvolutionPROGRAM COLLABORATOR Alison Hewitt

Alison is a Canfit Pro and Natural (functional fitness) certified personal trainer. As an avid athlete she has invested a lot of time in her health, maximizing her strength, agility, power and stamina. She finds balance by incorporating yoga into her daily fitness and takes that same approach with her clients in regards to program design and overall health.

Her professional objectives are to assist clients in becoming aware of the blocks in their path for living their best lives and then removing those blocks through education and incorporating new healthy lifestyle habits.

Welcome to the Program 1

Your Health Vision 2

Step 1 7 day Smart Start 3

Step 2 Maintain Phase 4

Index 1 The Healthy Eating Pyramid 7

Index 2 Portion size 9

Index 3 Glycemic index 10

Index 4 Organic or not? 21

Index 5 How to make positive changes 22

References 25

TABLE OF CONTENTS

WELCOME TO PROGRAMWe would like to congratulate you on taking the decision to optimize your health! Not only are you wor-king on some adjustments with your current health status, but you are also investing in your future -- and that is indispensable! Way to go. The EnerJize Your Life program is designed to help you integrate healthy lifestyle habits into your daily life for the long-term.

IN ORDER TO MAXIMIZE YOUR RESULTS, HERE ARE A FEW SUGGESTIONS:• Commit to success by being motivated• Stay positive even though you may encounter challenging times throughout the program• Keep regular communication with your « Coach » and the FIT Community on FB• Drink lots of water (1-2 litres per day)• Sleep 7-8 hours per night• Control your stress• Be active daily -- this can include the EnerJ FIT videos, a brisk walk, pilates class or a tennis game, not necessarily super high intense-activities only. Opt for activities that makes you happy!

TOOLS NEEDED:• Order your personalized Usana products with your Coach• Buy a notebook to record your progress• Optional - buy a fun, colorful water bottle that you can bring with you everywhere you go and up your daily hydration!

HERE ARE YOUR RESPONSIBILITIES :• Set reasonable and measurable goals, short term (1 to 3 months), medium (6 months to 1 year) and long term (1 year and more). Write a short letter detailing WHY you decided to do this program, what your motivating factors are and your health vision before starting the program. Send to your coach by e-mail.• Follow your coach's super suggestions • Keep regular contact with your coach • Keep a positive attitude! Feed that inner voice with nourishing thoughts

Legal discharge: We do not believe in miracle solutions. Our programs are designed to help change lifestyle habits for long term success. Your participation in any of EnerJ's programs is entirely at your own risk.

IT’S NOT A SHORT TERM DIET.

IT’S A LONG-TERM LIFESTYLE CHANGE.

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WE CAN HAVE MORE THAN WE’VE GOT BECAUSE WE CAN BECOME MORE THAN WE ARE.- JIM ROHN -

SUCCEEDI AM GOING TO

YOUR HEALTH VISIONWHY DO I WANT TO MAKE POSITIVE LIFESTYLE CHANGES?

How will these changes positively affect my life?

My short-term health goals (1-3 months)

My medium-term health goals (3months - 1 year)

My long-term health goals (1 year +)

My commitment to the EnerJize your Life program

R E A D Y , S E T , R E S E T !

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STEP 1 > 7 DAY SMART START

OBJECTIVES : bring blood sugar back to a normal, healthy level; reduce oxidative stress, weight manage-ment, incorporate healthy lifestyle habits (nutrition, physical activity and positive mindset) For the first 7 days of the program:

**DAILY:• Replace two meals with a Usana Nutrimeal shakes• Eat one low glycemic meal *• Eat two low glycemic snacks in between your meals *• Take your AM and PM supplements• Drink two litres of water• Avoid coffee; replace with Green tea, tisanes, water and lemon or Rev 3 • Avoid alcohol - for the first 7 days • Moderate physical activity• Keep a positive attitude!• Fill in your EnerJ Menu plan daily to keep track of what you are eating• Avoid all breads, pasta, white rice, cereal, white potatoes during the duration of the 7 day Smart Start. You can consume medium glycemic carbohydrates such as quinoa, sweet potato and wild rice throughout the program.

A FEW TIPS:

• Prepare shakes with 300-400ml filtered water or unsweetened almond milk, add liquid first and THEN your Nutrimeal powder, shake 30-45 secs. You can use a blender to add ice or fruit• Store in fridge if prepared in advance• Eat the snacks between meals to keep blood sugar stable, Usana bars, raw fruits and veggies • Exercise 30 mins a day at a moderate intensity/ drink 1-2 litres of water

*See Balanced meal suggestions for the 7 day Smart Start for ideas of low glycemic meals and snacks**See 7 day Smart Start video for more details

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STEP 2 > MAINTAIN PHASEOBJECTIVES:Maintain your healthy habits. Keep blood sugar at a normal level, reduce oxidative stress, weight mana-gement, incorporate healthy lifestyle habits (nutrition and physical activity), learn how to incorporate nutrient dense food into daily life for sustained energy.Length: 3 weeks

DAILY:• Replace one meals with a Usana Nutrimeal shake• Eat two low glycemic meals*• Eat two low glycemic snacks in between your meals• Take your AM and PM supplements• Drink two litres of water• Avoid coffee; replace with Green tea, tisanes, water and lemon or Rev 3 • Avoid alcohol - or limit to 2 glasses per week • Moderate to intense physical activity at least 3 x 30 mins per week• Keep a positive attitude!• Fill in your EnerJ Menu plan daily to keep track of what you are eating• Avoid all breads, pasta, white rice, cereal, white potatoes during the first 2 weeks of the maintain phase. You can consume medium glycemic carbohydrates such as quinoa, sweet potato and wild rice throughout the program. • Reintegrate medium glycemic breads, pasta, white rice, cereals and white potatoes (if desired) into the third week of the maintain phase. Refer to the EnerJize your Life ebook to make healthier choices.

*See Balanced meal suggestions for the Maintain Phase for ideas of low glycemic meals and snacks

THINK POSITIVELY EAT HEALTHYEXERCISE DAILYSTAY STRONGH AV E FA I T H WO R R Y L E S SR E A D M O R E R E L A XROUTINELY LAUGH OFTEN LOVE FREELYLIVE RESPECTFULLY WALK IN PEACE

BE H

AP

PY

W O R KH A R D

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MANAGING YOUR BLOOD SUGAR ALL DAY LONGSEE LOW GLYCEMIC RECIPE BOOK FOR MEAL IDEAS

BREAKFAST• Eat Breakfast within 90 minutes of waking• Do not consume coffee of any kind before eating• Start day with a glass of water with lemon juice from a fresh lemon/lime• Eat a low-medium glycemic meal (food choice below 60)

EAT A PROTEIN-RICH FOOD WITH BREAKFAST AND MINIMIZE CARBOHYDRATES (EAT LOW-MED GLYCEMIC CARBS)

• Usana Nutrimeal shake• 2 hard boiled eggs and a bowl of fruit• Vegetable omelette (2 eggs) and a bowl of fruit• Spelt toast with almond butter or natural peanut butter• Slow cooked oats soaked overnight in water or unsweetened almond milk. In the morning heat and add unsweetened almond milk, nuts and fruit.

TAKE YOUR USANA ESSENTIALS OR HEALTHPACK PLUS PERSONALIZED OPTIMIZERS.

*see recipe book page for more ideas

AM SNACK• Usana snack bar or portion of fruit and vegetables with a protein see page 104 in recipe book for more ideas

LUNCH• Eat a low-medium glycemic meal (food choice below 60)

EAT WITHIN 3-4 HOURS OF BREAKFASTCONSUME THE MAJORITY OF YOUR DAILY CALORIES AT LUNCHTRY TO CONSUME ONLY ONE COMPLEX CARBOHYDRATEFOR INSTANCE, HAVE BROWN RICE OR QUINOA, BUT NOT BOTH IN THE SAME MEAL

*Incorporate at least one good fat food, such as avocado, olive oil, nuts or seedsThey help keep blood sugar more stable and prevent you from craving simple carbs later in the day

HERE IS A SAMPLE MEAL PLAN TO TRY :

• Usana Nutrimeal shake• Quinoa salad, with assorted veggies, nuts, feta cheese, olive oil • Sprouted wheat wrap with chicken, avocado, assorted veggies and hummus• Lean protein (fish or chicken) with steamed vegetable and wild rice

PM SNACK• Usana snack bar or portion of fruit and vegetables with a protein see page 104 in recipe book for more ideas

EAT WITHIN 2-3 HOURS OF YOUR LUNCHCHOOSE NUTRIENT-DENSE SNACKS THAT WILL KEEP YOU SATISFIED UNTIL DINNER

DINNER• Low-med glycemic meal

CREATE A MEAL THAT CONSISTS OF VEGETARIAN OR LEAN ANIMAL PROTEIN AND RAW OR SLIGHTLY COOKED VEGETABLES. AVOID HIGH GLYCEMIC GRAINS AND SUGAR OF ANY KIND. IF YOU CONSUME SUGAR AT NIGHT WHEN YOU ARE LEAST ACTIVE, THE RESULTING GLUCOSE IS MORE LIKELY TO BE STORED AS FAT THAN USED FOR ENERGY. SCHEDULE DINNER SO THAT YOU WILL BE GOING TO BED 3 1/2 - 4 HOURS AFTER YOUR MEAL. IF YOU STAY UP LONGER, YOU'RE GOING TO GET HUNGRY AND WILL NATURALLY CRAVE SUGARY FOODS THAT PROVIDE QUICK SOURCES OF ENERGY.

SOME GREAT EXAMPLES OF DINNER CHOICES ARE: Lean protein (chicken, turkey, fish, seafood, tofu) - with salad or sautéed veggies on the side

• Take your Usana Essentials or Healthpack plus your personalized optimizers

BEVERAGES

• Drink at least 2 litres of water per day• Drink 2 coffees max per day (try for only one.... if you can! And please make it organic and add some cinnamon)• Consume 3-4 alcoholic beverages max per week (not per day ;)• Avoid fruit juice because it is higher glycemic. Instead add fresh fruit to your water for a yummy tasty addition. • Avoid all breads, pasta, white rice, cereal, white potatoes during the duration of the Transformation phase or for the first two weeks of the maintain phase

• You can consume medium glycemic carbohydrates such as quinoa, sweet potato and wild rice throughout the program. Get creative and start exploring other options! There are lots of different sources on the market today -- so have fun. Build your repertoire.

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INDEX 1

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HEALTHY EATING PYRAMID - Harvard5 tips to integrate the «Healthy Eating Pyramid-Harvard»

1. Start with exercise. A healthy lifestyle starts with moving. Find activities that you enjoy doing and put them into your daily schedule. Exercising at least five times per week at a moderate to intense level will help you manage your weight and burn calories. Find something that you really enjoy -- it doesn't have to entail hitting a gym if you don't love machines -- try skating or snowshoeing or kayaking. Lots of municipalities rent out equipment if you want to try something new.

2. Quality vs. Quantity. You do not need to be preoccupied by the quantity of food that you are eating. Rather, concentrate on the quality of the food. When you eat more nutrient-dense foods, you do not have to eat as much.

3. Go for plant based foods. Integrate more plant-based, nutrient-dense foods. Your plate should be filled with lots of colourful vegetables, fruits, whole grains, good fats (olive, grapeseed, coconut and canola oil) and lean animal, fish or vegetable source proteins. 4. Reduce the typical North American diet: Fatty meats, refined grains and cereals, sugary or salty snacks, white potatoes, sugary drinks and transformed fats. These foods create inflammation and oxidative stress in the body as well as spike your blood sugar levels.

5. Multivitamin and red wine. Add a high quality multivitamin to your daily routine to ensure that you are getting an optimal level of antioxidants and minerals. Enjoy alcohol in moderation, opting for high-quality beverages such as red wine for its antioxidant properties.

INDEX 1

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PORTION SIZE

INDEX 2

9

GLYCEMIC INDEXhttp://www.glycemicindex.com/index.php

WHAT IS THE GLYCEMIC INDEX OF FOOD? - Low GI meals in minutesDr. David Jenkins, a Canadian nutritional sciences professor, developed this index in the early 1980s. It ranks carbohydrate-rich foods by how much they raise blood glucose levels in comparison with glucose or white bread.

• When you eat food that contains carbohydrates, the sugar (glucose) breaks down during digestion and gives you energy. After you eat, your blood glucose level rises. The speed at which food increases your blood glucose level is called the glycemic response.

• The glycemic index ranks carbohydrate-rich foods according to this response. Those that raise blood glucose quickly have a higher GI rating. Foods that do so more slowly have a lower one. Generally, the lower the rating, the better the quality of carbohydrate and overall nutritional benefit.

• Low GI foods are usually low in calories and fat, while high in fiber, nutrients and antioxidants. Choosing low GI foods more often has many health benefits.

INDEX 3

GYCEMIC INDEX

- +

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YOUR HEALTH AND THE GLYCEMIC INDEX

RELEASE ENERGY QUICKLY

FEEL HUNGRY SOONER

EAT MORE

RELEASE ENERGY SLOWLY

FEEL FULL LONGER

EAT LESS

YOU C AN RESE T YOUR EATING HABITS. . .

GLYCEMIC INDEX

GLYCEMIC INDEX – GLYCEMIC LOADGlycemic index is determined by the rate the blood sugar rises following the ingestion of a particular food (liquid or solid) compared to a control (usually glucose, which is given a glycemic index of 100).

Glycemic load is defined as the weighted average glycemic index of the individual food multiplied by the amount of calories the food actually contains. Foods can have a high glycemic index and low glycemic load like carrots or a high glycemic index and high glycemic load like potatoes or a low glycemic index and a low glycemic load like peanuts.

In general, most refined starchy foods and highly processed foods have a high glycemic index, whereas whole foods like fruits, vegetables and legumes tend to have a low glycemic index.Also, if you look at the typical government-regulated food pyramids (such as the USDA or Canadian food guide), the base of those pyramids is to consume 6 to 11 servings of bread, cereal, rice and pasta daily, 90% of which is highly processed.

To avoid cravings, surplus weight and other major health issues, you should choose foods that will not ‘’spike’’ your blood sugar levels. This is important if one of your health goals is to better manage your weight. If you decide to eat high glycemic foods, your body will secrete more insulin (fat storage hormone) and you will end up with more excess body fat.

INDEX 3

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CARBOHYDRATES: SIMPLE VERSUS COMPLEX

Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested.Some food sources of simple carbohydrates:

• Table sugar • Candy• Brown sugar • Soft drinks• Corn syrup • Fruit drinks• Honey • Jams, jellies• Maple syrup • Molasses

COMPLEX CARBOHYDRATES may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branched like a coil. They are often rich in fiber, thus satisfying and health-promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.These whole plant foods are great sources of complex carbohydrates:

• Green vegetables• Whole grains and foods made from them, such as oatmeal, pasta, whole-grain breads and ancient grains such as kamut and spelt• Starchy vegetables such as sweet potatoes, corn, and pumpkin• Beans, lentils, and peas

INDEX 3

COMPLEX CARBS SIMPLE CARBS

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EATING LOW GLYCEMIC FOODSLIST OF LOW GLYCEMIC FOODS

EAT CLEAN, EAT ORGANIC and EAT LOCAL (when possible)

FRUIT • Apple, applesauce (unsweetened), blackberries, blueberries, boysenberries, cherries, figs, gooseberries, grapes, grapefruit, honeydew melon, kiwi, lemon, lime, mandarin, nectarine, oranges, raspberries, peach, pear, plum, pomegranate, strawberries, tangerine, tangelo

• Mangos and papayas could be low glycemic if they are not overripe. These fruits canned in water with no sugar added are low glycemic. No more than 1/2 cup unsweetened 100% pure fruit juice mixed with water (pulp lowers glycemic response).

VEGETABLES• Artichoke, arugula, asparagus, avocado, beans, bean sprouts, peas, dried-green or split black-eyed peas, broccoli, brussels sprouts, bell peppers (red, yellow, green), cabbage, cauliflower, celery, eggplant, endive, kale, leeks, mushrooms, okra, onions, olives, pickles, radishes, sauerkraut, scallions, snow peas, spinach, squash, sweet potatoes, tomatoes, turnip, water chestnuts, watercress, zucchini

• Beets, carrots and winter squash are nutrient-dense and have a moderate rating on the index scale. All other vegetables are low glycemic.

FOR EACH MEAL, HALF OF YOUR PLATE SHOULD BE VEGETABLES AND FRUITS.

GRAINS• 100% whole grain breads - the more whole grains and seeds in the bread the lower the index• Sprouted grain breads (ex. ezekiel)• Sprouted grain tortillas • 100% wholewheat tortillas• 100% whole grain cereals hot and cold (no sugar or additives added, made out of the whole grain like bran, muesli, buckwheat.)• Oatmeal (slow cook, steel cut oats -- don't forget to soak them overnight as opposed to boiling, retains more nutrients)• Pastas (whole grain, kamut, spelt) Do not overcook --the pasta becomes higher glycemic Do not overcook -- the pasta becomes higher glycemic• Quinoa pasta (high protein)• Whole grains, barley, quinoa, bulgur, buckwheat kasha, rye, spelt flour, kamut flour• Rice: choose wild, brown, red or basmati rice

INDEX 3

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PROTEINSProteins and fats are low glycemic. However, eating too much animal protein at a meal can raise blood sugar. One serving of protein is enough for one meal. The healthiest proteins for people are plant proteins, like nuts, seeds, nut butters, seed butters, legumes, whole grains and soy beans. Nutrimeal shakes offer complete proteins -- all nine amino acids are included.

• The healthiest animal proteins are eggs, dairy products (unsweetened, low fat) fish, poultry and wild game• Eggs from free range chickens are best or organic• Fish - organic or wild• Chicken - organic or free range• Turkey - organic or free range• Wild game • Beef - free range, grass-fed is best• Lamb

NON-MEAT PROTEINS• Beans (except for fava and broad beans) • Nuts (unsalted is best for weight management and to avoid excess sodium); 8 nuts is a serving and for weight management no more than 2 servings a day at different meals is best• Nut and seed milks that are unsweetened like almond milk, coconut milk, hazelnut milk, hemp seed milk, organic soy milk Seeds (a few salted are okay in a salad but best unsalted for snacking); pumpkin, sesame, sunflower, chia, hemp• Nut and seed butters (all natural): peanut butter, almond butter, cashew butter, tahini (sesame seed butter)• All nut butters are low glycemic but only if they are 100% nuts or seeds with no added sugar or high glycemic additives

QUINOA LENTILS ASPARAGUS BEANS PEAS HEMP SEEDS PUMPKIN SEEDS CHIA SEEDS SUNFLOWER SEEDS BROCCOLI

INDEX 3

10 OF THE TOP PLANT BASED PROTEIN SOURCES14

DAIRY PRODUCTS (with no added sugar or high glycemic additives) • One portion maximum per day• Yogurt, kefir, sour cream, cream cheese, créme fraîche, cheeses, milk, cream, buttermilk

Go for low-fat and no lactose (if possible)

OILS• Cold pressed olive oil• Coconut oil, grape seed extract oil, canola oil, flax seed oil, sesame oil• Unrefined, cold pressed seed and nut oils

FROM THE SEA - IODINE• Dulse, Nori, Sea Veggies, Miso

SWEETENERS• Stevia, organic-raw agave syrup, erythritol, xylitol• Spices and seasonings with no sugar or high glycemic additives• Salsa, taco and picante sauce are low glycemic unless they contain high glycemic additives• Salad dressings when made without sugar or high glycemic additives

Make your own or order just vinegar and oil in a restaurant. Restaurants always use dressings with high glycemic preservatives because they need to extend the shelf life.

• Coffee is high glycemic because caffeine increases insulin secretion. Drink tea.• Jams and jellies are medium glycemic if they are made from low glycemic fruits and have no added sugar or high glycemic additives

INDEX 3

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DESIRABLE CARBOHYDRATES

FRUITS GLYCEMIC INDEX GLYCEMIC LOADApple 38 6Apricots 57 5Cherries 22 3Grapefruit 25 3Grapes 43 7Kiwi fruit 47 5Mango 47 5Orange 42 5Peach 28 4Peach (canned in natural juice) 38 4Pear 38 4Pear (canned in natural juice) 38 4Pineapple 59 7Plums 24 7Watermelon 72 4VEGETABLES GLYCEMIC INDEX GLYCEMIC LOAD Artichokes 0 0Avocado 0 0Beet 64 5Broccoli 0 0Cabbage 0 0Carrots 47 3Cauliflower 0 0Celery 0 0Cucumber 0 0Peas 48 3Leafy Vegetables (spinach, lettuce) 0 0Squash 0 0Yam 37 13LEGUMES GLYCEMIC INDEX GLYCEMIC LOAD Beans, butter 31 7Beans, kidney 28 7Beans, black 20 5Chickpeas (garbanzo beans, Bengal gram) 28 8Lentils 29 5Lentils, green, dried 30 5Lentils, red 26 5Soy beans 18 1Beans, baked 48 7Beans, black-eyed 42 13Beans, navy 38 12Beans, lima 32 10Pinto beans 39 10

INDEX 3

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DESIRABLE CARBOHYDRATES

BREADS GLYCEMIC INDEX GLYCEMIC LOADCoarse Barley Kernel Bread: 75% 27 7KernelsPumpernickel 34 8Oat Bran Bread 47 9Rye Bread 41 5Sourdough 53 6Ezekiel Sprouted Bread Not been tested Healthy Choice Wheat Bread (Con Agra Inc USA) 55 8Barley Flour Breads 67 9Whole-Wheat Barley Flour Bread with Sourdough 53 10Whole-Wheat Rye Bread 58 8Spelt Flour Bread 50 10Kamut Flour Bread 56 12Coarse Wheat Kernel Bread (80% intact kernels) 52 12BREAKFAST CEREALSAll Brand (Kellogg’s) 38 9Bran Buds (Kellogg’s) 58 7Bran Buds with Psyllium 47 6Hot Cereal, unflavored 37 8Oat Bran, raw 55 3CEREAL GRAINS GLYCEMIC INDEX GLYCEMIC LOAD Barley, cracked 66 21Buckwheat 54 16Cornmeal, boiled 68 9Taco Shells, whole grain 68 8Couscous, whole grain (cooked al dente) 65 23Rice, long grain, wild (cooked al dente) 54 20Rice, basmati (cooked al dente) 58 22Rice, brown (cooked al dente) 55 18Rice, parboiled (cooked al dente) 72 18BAKERY GOODS GLYCEMIC INDEX GLYCEMIC LOADWhole grain floor cakes or muffins, without sugar or refined sweetener 55 16Pasta and noodles Whole grain pasta and noodle (cooked al dente) 40-52 16-23

INDEX 3

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LEAST DESIRABLE CARBOHYDRATES

BAKERY FOODS GLYCEMIC INDEX GLYCEMIC LOAD Angel Food Cake 87 19Croissant 87 17Doughnut 84 23Muffins, commercial flours 78-86 17-24Pound Cake 81 19DAIRY PRODUCTS GLYCEMIC INDEX GLYCEMIC LOAD Ice Cream 87 21Milk, cow 27 3Yogurt, cow milk (with sugar or refined sweetener) 78 23FRUITS GLYCEMIC INDEX GLYCEMIC LOAD Dates, Raisins, Figs, etc (dried) 79-87 19-23Fruit juices, from concentrate 78-82 17-25VEGETABLES GLYCEMIC INDEX GLYCEMIC LOADPotato, white 85 26Potato, instant mashed 85 17Mashed Potato 92 18 BREADS GLYCEMIC INDEX GLYCEMIC LOADBagel, white 75 25Hamburger Bun 78 19Kaiser Rolls 73 12White Flour Bread 79 17Whole Wheat Highly Processed Flour Bread 77 16BREAKFAST CEREALS GLYCEMIC INDEX GLYCEMIC LOADBran Chex 78 11Bran Flakes 74 15Cheerios 74 15Coco Pops 77 18Corn Chex 83 21Corn Flakes 92 24Cream of Wheat, instant 79 22Golden Graham 74 19Grape Nuts 77 20Instant Oatmeal 86 18Life 79 21Muesli 78 19Puffed Wheat 77 18Raisin Bran 77 19Rice Chex 89 21Rice Krispies 82 21Shredded Wheat 83 17Special K 79 17Total 77 21

INDEX 3

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LEAST DESIRABLE CARBOHYDRATES

CEREALS GRAINS GLYCEMIC INDEX GLYCEMIC LOADNoodles, rice 76 37Rice, white 72 30Rice, long grain (overcooked) 72 28Rice, Jasmine 109 46Rice, instant 87 36SNACKS AND CANDY GLYCEMIC INDEX GLYCEMIC LOAD Corn Chips 79 28Fruit Roll-Ups 99 24Jelly Beans 88 26Mars Bars 98 26Popcorn 79 25Potato chips 87 23Pretzels 83 23Snickers Bar 88 23Twix 94 19SUGARS AND SWEETENERS GLYCEMIC INDEX GLYCEMIC LOADGlucose 100 10Lactose 66 5Maltose 105 11Table sugar 85 16Splenda 81 21

INDEX 3

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Salmon Pumpkin seedsMackerel Eggs (organic, range-fed chicken)Trout PeasSardines BeansAlmonds (raw, ideally soaked) LentilsWalnuts (raw, ideally soaked) Soymilk (non-GMO, organic, unsweetened)Soybean Tofu (non-GMO, organic)Flaxseed Turkey (ideally organic)Flaxseed oil (cold-pressed) HummusHerring Wild game meatOlives Goat milk, yogurt (unsweetened)Virgin Olive oil (cold-pressed) Almond butter (natural)Avocado

Cashews (unsalted, ideally soaked) Skimmed milk (ideally organic)Pistachios (unsalted) Low-fat cottage cheese (ideally organic)Macadamias (unsalted, ideally soaked) Low-fat cow yogurt (unsweetened and ideally organic)Mayonnaise Halibut(made from olive oil, non GMO organic soy or canola oil) Chicken (grilled or boiled, ideally organic)Eggs (commercial) FlounderPeanuts SolePeanut oil CodPeanut butter (natural) Orange roughyWalnut butter (natural) DuckCanola oil (expeller-pressed) ShrimpHazelnuts (unsalted, ideally soaked) Crab

Margarine PorkShortening Cold cutsFried foods BeefDeep fat-fried foods PorkAny oil that is hydrogenated or partially hydrogenated Hamor transformed (read labels) PepperoniCow Milk SalamiCow Milk Cheese SpareribsIce cream LambCow Milk Cream LiverSausages Brain, HeartHot Dogs LobsterHamburgers Bacon Sources: Harvard School of Public Health, The Nutrition Source. David JA Jenkins, MD, PhD, D. Sc. Ray Strand, MD

INDEX 3

DESIRABLE PROTEIN/FAT

MODERATELY DESIRABLE PROTEIN/FAT

LEAST DESIRABLE PROTEIN/FAT

DESIRABLE PROTEIN/FAT

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WHAT IS ORGANIC FOOD?Making a commitment to healthy eating is a great start towards a healthier life. Perhaps including something like -- committing to a RESET is the first step on this lifelong journey. Beyond eating more fruits, vegetables, whole grains, and good fats, however, there is the question of food safety, nutrition, and sustainability. How foods are grown or raised can impact both your health and the environment. This brings up the questions: What is the difference between organic foods and conventionally grown foods? Is “organic” always best? What about locally grown foods?

WHAT DOES “ORGANIC” MEAN?

The term “organic” refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic."

Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.

Organic livestock must have access to the outdoors and be given organic feed. They may not be given antibio-tics, growth hormones, or any animal by-products.

THE BENEFITS OF ORGANIC FOODOrganic foods provide a variety of benefits. Some studies show that organic foods have more beneficial nutrients, such as antioxidants, than their conventionally grown counterparts. In addition, people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods. In addition:

Organic produce contains fewer pesticides. Pesticides are chemicals such as fungicides, herbicides, and insecticides. These chemicals are widely used in conventional agriculture and residues remain on (and in) the food we eat.

If the budget is not there to go all organic here are some foods that we should try and go organic - see the Dirty Dozen...

ORGANIC OR NOT

INDEX 4

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ARE YOU AN EMOTIONAL EATER?

• Do you eat more when you’re feeling stressed?• Do you eat when you’re not hungry or when you’re full?• Do you eat to feel better (to calm and soothe yourself when you’re sad, mad, bored, anxious, etc.)?• Do you reward yourself with food?• Do you regularly eat until you’ve stuffed yourself?• Does food make you feel safe? Do you feel like food is a friend?• Do you feel powerless or out of control around food?

TIP 1 > Identify your triggers -keep an emotional food diary

TIP 2 >Find other ways to deal with the emotionex. pause when hungry and ask ''what do I really want''? Are you tired? Stressed?

TIP 3 > Support yourself with healthy lifestyle habits(If this is a problem for you, please contact your coach and they can refer you to some suitable resources)ex. EFT tapping

-Hypnosis

-Therapy

HOW TO STAY POSITIVE AND FOCUSED WHEN CHALLENGED

HAVE A STRONG WHYMAKE SURE YOU VISUALIZE IT DAILY (MORNING, DAY AND NIGHT)

“I believe life is constantly testing us for our level of commitment, and life'sgreatest rewards are reserved for those who demonstrate a never-endingcommitment to act until they achieve. This level of resolve can move mountains, but it must be constant and consistent. As simplistic as this maysound, it is still the common denominator separating those who live theirdreams from those who live in regret.”-Anthony Robbins

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HOW TO MAKE POSITIVE CHANGES

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WHAT HAVE BEEN YOUR MOST CHALLENGING LIFE OBSTACLES?Did you succeed? If you did, which type of attitude made you succeed and surpass obstacles?

OR DID YOU FAIL?If you failed, what could you have done differently?

According to many experts in the field of personal development, affirmations are a great way to raise the level of self-confidence. Consider posting some of your favourite quotes around your visual parameters in your house, work space, as your wallpaper on your phone. -Here are a few examples of affirmations from Louise Hay, author and publisher:

AFFIRMATIONS FOR A BETTER HEALTH: —Louise Hay

• Perfect health is my divine right, and I claim it now. • I listen to my body and pay attention to what it is telling me.• I create my own beauty. I take care of my body, outside and in. I feel and look my best.• Sleep is sacred. I show my love for my body by giving it the rest it needs. I sleep deeply.• I am willing to release my fears.• I live and move in a safe and secure world.• I free myself from all destructive fears and doubts.• I accept myself and create peace in my mind and heart.• I rise above thoughts that attempt to make me angry or afraid.• I release the past with ease and trust the process of life.• I am willing to release the need for this protection.• I am now willing to see only my magnificence.• I have the power to make changes.• I am always divinely protected.

(and of course you can make up your own)!

Quotes:

IF YOU FEEL A VOID IN YOUR LIFE FILL IT IN HEALTHY WAYS.—Doreen Virtue and Radleigh Valentine

THE MOMENT YOU START SEEING LIFE AS NONSERIOUS, A PLAYFULNESS, ALL THE BURDEN ON YOUR HEART DISAPPEARS.—Osho Zen

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HOW TO MAKE POSITIVE CHANGES

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Condition your mind. Train yourself to think positive thoughts while avoiding negative thoughts.(Feed your mind with readings, music, songs and images that keep you uplifted)

Condition your body. It takes physical energy to take action. Get your food and exercise budget in place and follow it like a business plan.(Start each day with 10 minutes or more of physical activity that will get your energy level up. It could be running, walking, stretching, etc.)

Avoid negative people. They drain your energy and waste your time.

Seek out the similarly motivated. Their positive energy will rub off on you and you can imitate their success strategies.

Have goals but remain flexible. No plan should be cast in concrete, lest it become more important than achieving the goal.

Act with a higher purpose. Any activity or action that doesn't serve your higher goal is wasted effort--and should be avoided.

Take responsibility for your own results. If you blame (or credit) luck, fate or divine intervention, you'll always have an excuse.

Stretch past your limits on a daily basis. Walking the old, familiar paths is how you grow old. Stretching makes you grow and evolve.

Don't wait for perfection; do it now! Perfectionists are the losers in the game of life. Strive for excellence rather than the unachievable.

Celebrate your failures. Your most important lessons in life will come from what you don't achieve. Take time to understand where you fell short.

Don't take success too seriously. Success can breed tomorrow's failure if you use it as an excuse to become complacent.

Avoid weak goals. Goals are the soul of achievement, so never begin them with "I'll try ..." Always start with "I will" or "I must."

Treat inaction as the only real failure. If you don't take action, you fail by default and can't even learn from the experience.

Think before you speak. Keep silent rather than express something that doesn't serve your purpose.

INDEX 5

HERE ARE 14 QUICK STRATEGIES TO GET AND KEEP YOURSELF MOTIVATED:

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5

6

78

9

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1112

1314

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The Nutrition Source, University of Harvard - School of Public Health. Retrieved from the website:http://www.hsph.harvard.edu/nutritionsource/

The Glycemic Index, University of Sydney. Retrieved from the website: http://www.glycemicindex.com/index.php

Hay, Louise L. (1984). You Can Heal Your Life. Hay House.

Vitti, Alisa. (2013). WomanCode: Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source. Harper Collins Publishing.

HOW YOU START YOUR DAY IS HOW YOU’RE GOING TO LIVE YOUR DAY. AND HOW YOU LIVE YOUR DAY IS THE WAY YOU LIVE YOUR LIFE-LOUISE HAY

REFERENCES

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