WEIGHT LOSS & HEALTH SECRETS

YOU should know, but dont

INTRODUCTION

A recent Survey by the Australian Bureau of Statistics found that 25% of Australian adults are obese and 37% are overweight1. That is more than half the adult population of Australia!

Although more than half of Australians are classified as overweight or obese, these same respondents rated their own health during the survey. More than half of them thought their health was great or excellent! This clearly shows that we need to take a very objective approach when assessing our health and wellbeing.

The questions below help you do that and give you something to think about. Do any of these concerns seem familiar to you?

Do you feel like no matter how many diets you go on, you lose some weight initially, but then you put it all back on?

Have you tried what feels like every dieting fad out there, but you only seem to get fatter after each diet?

Are you one of those people who simply looks at food and you put on weight?

Do you have low energy, are very lethargic and struggle to concentrate mid morning and mid afternoon?

Do you get foggy headed and sleepy after meals? Do you suffer from mood swings and irritability? Do you suffer from Diabetes (especially type II), High blood pressure or

cholesterol? Do you want more health and more energy so that you can live long and live

strong? Do you want to look sexy and have a ton of energy?

If you answered yes to all the above questions, then I would be seriously worried you should see a doctor 1 2007-08 National Health Survey, Australian Bureau of Statistics

Just kidding: if you answered yes to any (or all ) of the questions above, then this book is a great starting point for you.

In this book, you will find a lot of the answers you are looking for. You will get immediate results in energy and feelings of well being, simply by applying the easy, step-by-step principles in this book.

You will be well on your way to a leaner, healthier and sexier body.

Anyone can do it

No matter what Health disorder you may have, the basic principles in this book will also assist you to make big improvements.

We have countless of testimonials - These are people just like you, who have applied these simple eating principles and used our nutrition programs to achieve amazing results.

Obesity and the Western Diet

Obesity is a leading preventable cause of death worldwide, with increasing prevalence in adults and children, and authorities view it as one of the most serious public health problems of the 21st century2.

It is associated with many different medical conditions, particularly heart disease, type 2 diabetes, breathing difficulties during sleep, depression, certain types of cancer, and osteoarthritis3.

Obesity is especially prevalent in the Western world, with Australia one of the leading countries in Obesity statistics.

Why is this?

2 Barness LA, Opitz JM, Gilbert-Barness E (December 2007). "Obesity: genetic, molecular, and environmental aspects". Am. J.

Med. Genet. A 143A (24): 301634. 3 Haslam DW, James WP (2005). "Obesity". Lancet 366 (9492): 1197209.

Its our Diet what we eat.

The majority of the foods we eat today are not even foods! The choices we make about what we eat are so poor that they impact every area of our lives from our health to relationships and even our finances!

How much is Your Health Worth To You?

Really - Think about it....

Imagine how it would feel like to bounce out of bed - alive and full of energy! Motivated, ready to take on the day - knowing that no matter what life throws at you - you can overcome it!

How would it feel to have the clarity of thought you need when you are making important decisions?

How good would it be to stay sharp and alert after eating lunch with plenty of energy to power on through the day?

Imagine yourself in your ideal job; see yourself making those important decisions with confidence because your head is clear.

Picture yourself in your ideal relationship, alive, happy and full of energy. Think about how good that makes you feel.

Your health is worth it, because YOU are worth it - you deserve it all!

As you are reading the words on this page, think about how many challenges you have already overcome in life. Now think about what specifically got you over.

You will notice that it was not so much your actions, but your attitude that made all the difference.

Who were you? How did you show up in life?

Were you committed?

Determined, focused?

The reality is, these powerful emotions are in you now, and no matter what challenge or goal you have (maybe like, lose a few Kg? get fit? Get healthy?) . You can access these emotions again and overcome the challenges you are going through today.

Take control of your health, Design your Physique and enjoy your life to the fullest!

Start by writing down everything that you eat, yes, everything you eat including lollies, ice cream, biscuits etc.

Print the page below or use your own diary, see if you can remember everything you had in the last 3 to 7 days.

It will help to see the full picture and may pin point problem areas.

We will be reviewing the food diary throughout the book.

7-Day Food Diary Week Starting ______________________

DAY

Snack 1

Snack 2

Snack 3

Snack 4

Snack 5

Snack 6

Exercise

Fluid

At least 8 glasses a day

Why most Diets make you Fat

For many people, weight loss is usually connected with feelings of loss and missing out.

After all, the first three letters of the word DIET, read DIE! No wonder so many people dislike the mere thought of dieting.

When you diet, you restrict yourself from eating many of the foods that you enjoy while others around you get to eat what they want and yet they dont seem to get fat! Frustrating isnt it? Negative associations like that will always lead to dieting failure.

As much of a paradox as it may seem, the key to weight loss is NOT denying yourself food and going through calorie restrictions.

You may be one of those people who have attempted a typical weight loss diet which involved calorie restriction (eating less food).

With calorie restricting diets, you reduce the amount of food you eat in order to start losing weight. Sure enough, usually dramatic weight loss occurs initially. Such weight loss, may give you a great sense of success and motivation to keep you going on that diet, even if you are constantly hungry and dreaming of those sugar coated doughnuts.

However, after a continued period of calorie restriction (and the hunger that goes with it) you find that the weight loss almost stops. You need to cut back on your eating even more to continue losing more weight.

Even if you have reached your desired weight goal and you are overjoyed that you now fit in to that dress or you look great in those jeans, you cannot sustain the diet forever.

Most people break the diet and decide to go back to eating normally. After all, you have achieved fantastic results that only a few people can attain you successfully fought off your natural desires to eat food, fought off hunger cravings, denied yourself for so long, and as a result youve dropped some kilos. You deserve the gold medal! People are commenting on how great you look.

However, when you decide to go back to eating normally, to your horror, the weight that you lost is quickly piled back on and you end up even heavier than before you started the diet!

Sounds familiar?

This causes a lot of frustration, unhappiness and in some people even depression after all, you did the best you could and now you are worse off than when you started the diet.

If you have the courage and determination you may decide to go on another diet. You repeat the cycle again. This time you lose less weight than the first time you dieted. Once you stop the diet and eat normally again, you yo-yo back up and regain all the weight you lost plus even more as a BONUS for your efforts! No wonder many people eventually get totally discouraged and give up and believe they must have a medical condition that prevents them from losing weight.

On a calorie restriction diet you initially drastically lose a lot of weight. You jump on the scales and think you lost a lot of fat, but the reality is you lost valuable muscle.

You may lose weight and your clothes may fit you better, but you are less firm and less toned than you used to be. You also find you have less energy.

Once your diet is over and you have reached your desired weight loss goals, the bodys muscle mass is a lot lower than before the diet started, resulting in a slower metabolism. (Read more about metabolism in the next chapter.)

The diet causes your body to store up extra fat reserves. Fat is the ideal energy for the body to use during periods of prolonged starvation. A restricted calorie diet is effectively starving your body of nutrients it needs to function optimally.

So in reality, every time you go on a conventional diet or weight loss program that is promising a quick fix, you are actually conditioning your body to be more efficient at storing up fat!

Scary right?

So whats the solution you might ask?

How to Turn Your Body into a Fat Burning Machine!

When you diet (reduce your eating/calories in order to lose weight), your body initially does lose some fat, a little bit of muscle and some water.

However, after a period of continual calorie restriction the body believes there must be starvation in the world due to what seems like a shortage of food supply.

This occurs within a few weeks of dieting. This is because your body doesnt get fed when it is hungry, so it reacts with drastic measures to protect itself and survive this starvation period.

Since there is a pattern of continual food restriction caused by your dieting, the body figures out that in order to survive, its METABOLISM must be slowed down.

Metabolism

What is metabolism? Here is the definition from the American Heritage Science Dictionary:

MetabolismMetabolismMetabolismMetabolism (m-tb'-lz'm)

The chemical processes by which cells produce the substances and energy needed to sustain life. As part of metabolism, organic compounds are broken down to provide heat and energy in the process called catabolism. Simpler molecules are also used to build more complex compounds like proteins for growth and repair of tissues as part of anabolism. Many metabolic processes are brought about by the action of enzymes. The overall speed at which an organism carries out its metabolic processes is termed its metabolic rate (or, when the organism is at rest, its basal metabolic rate). Birds, for example, have a high metabolic rate, since they are warm-blooded, and their usual method of locomotion, flight, requires large amounts of energy. Accordingly, birds usually need large amounts of high-quality, energy-rich foods such as seeds or meat (in other words: Protein), which they must eat frequently. The total of the chemical reactions that maintain the life of a living thing.

Note: In humans, metabolism is related to the intake and use of food; persons with a high metabolism can eat more without gaining weight.

In other words:

Your metabolism is the amount of energy that your body needs to consume to maintain all of its vital functions and body organs, as well as provide the energy required for the amount of activity you do on a daily basis.

Think of it as the bodys FURNACE. The hotter the furnace the more energy (food) you burn. The cooler the furnace the less energy (food) you burn.

The body is not interested in how good you look it is only interested in your survival and health (thankfully!). So when you reduce your food intake, the body reduces your metabolism (cools off your furnace) because if there was a prolonged

shortage of food, and your metabolism remained too high, you would waste away rapidly and threaten your survival.

So why do you lose so much weight on a typical diet but end up getting fatter when you stop?

Muscle Vs Fat

The only way the body can achieve such rapid weight loss is by reducing the amount of muscle tissue in the body. Muscle is LIVING tissue and requires lots of energy just to live in your body.

The more body tone (i.e. muscle) you have, the faster your metabolism becomes, because the amount of energy your body burns increases.

The initial rapid weight loss is mostly muscle since muscle is heavier by volume than fat.

As you can see, the 5 lbs. (approx 2.5kgs) of fat is much bulkier than the 5 lbs. of muscle. Fat is bulky and lumpy so if you carry an extra five pounds of fat, you'll look bigger than with five pounds more muscle. A five pound pile of fat will take up more

space (volume) than a five pound pile of muscle. In fact, muscle takes up 4 times less space than fat!

On a calorie restricted diet, the body breaks muscle because it is the most efficient way to slow down your metabolism quickly.

Let me give you an example:

Assuming you could eat 1800 calories per day and you used to weigh 65Kgs before the calorie restricted diet. After the diet, you might weigh 55Kg but your body now only burns 1500 calories. When you finish your dieting, you decide to have a break and go back to eating what you used to eat (1800 calories per day). Unfortunately your bodys rate of energy consumption is now 1500 calories per day.

This means you are now eating 300 extra calories each day that your body cant burn! Where do these extra calories go? They go straight to your stomach, waste line and hips as FAT which is the bodys long term energy storage.

Speed up Your Metabolism

If you want to look sexy, have a ton of energy, improve your health and feel amazing then you need to speed up your bodys metabolism (turn up the furnace of your body) so that it becomes an efficient fat burning machine!

Imagine being able to burn fat while you work, live, play and even sleep! How amazing would that be? Do you really want to know how to do that?

You need to stop trying to lose weight and focus on speeding up your metabolism instead.

Say this out loud. Right now!

My Goal from now on, every single day and whenever I think of it is

To Speed up my Metabolism so I can look and feel AMAZING!

Please write the above statement down and stick in on your mirror and say it as often as you can, every morning, every night and throughout the day until you start to believe it.

Success Mindset

How do you know you believe it? You will notice your behaviour and habits change to support that new belief.

IMPORTANT: You must stop looking at the scales and start focusing on speeding up your metabolism.

Your goals are now to reduce your dress size (or pant size), tone up, firm up and look great INSTEAD OF trying to lose weight.

The obsession with WEIGHT LOSS is the very reason why it is getting harder and harder for you to LOOK and FEEL AMAZING which is really what you want.

No one wants to lose weight, but everyone wants to look great! Thats your outcome, isnt it?

We are so conditioned to think about weight loss, that it can be difficult to reprogram our minds to think about increasing our metabolism instead. When you start to understand the relationships between metabolism, muscle tone, exercise and effective goal setting and mind strategies, it will make a lot more sense. You will be able to easily and effortlessly reprogram your mind to achieve your goals and dreams.

There is a lot of research done on the benefits of power declarations (affirmations done with energy and enthusiasm) and how effective they are. Practice saying it out loud everyday Visualise your outcome and believe in yourself.

Your challenge from now on is to

1. Have breakfast every day, dont miss meals.

2. Go for a brisk 20 min walk and increase time and intensity until you reach 30 minutes at a fast pace. If you already exercise 2 3 times per week Increase exercise time or Intensity.

3. Introduce weights into your exercise regime If you already do weights than increase the load and change the reps to include a mix of strength and power training.

This will help you to speed up your metabolic rate

The body gets used to everything we do, so if youve been doing your exercise routine week after week, going to the same classes then it is time to mix it up a bit.

This will shock your body into action again

If youve never exercised then its time to start doing something, anything, all you need to do is move for about 20 mins. If walking isnt your thing you can do some gardening, washing windows is a great fat burner, but if youve had enough of cleaning then better still, put on some music and DANCE!

Remember all you have to do is raise your heart rate slightly to start off with, anything that will have you breathing slightly heavier than normal (make sure its

just out of your comfort zone, if you can talk clearly then its too easy). Maintain this rate for a minimum of 20 minutes.

Heres another secret....

Eat More, Lose More, Burn More

Step 1: Eat more often, Lose more fat Ok so youre sceptical. Youre asking the question How is it possible to eat more and lose more? If I just look at food and put on weight! Well, most thin people will tell you they eat a lot They eat SMALL MEALS OFTEN.

They are grazers and never miss meals their metabolism is fast. They are NOT lucky, they just fuel their body in the right way. You can do it too!

HOW?

Frequency of Meals

How often you eat is critical. The key to your weight loss success and healthy metabolism is to eat small meals (Lets call them snacks or mini-meals) every 3 hours or so.

If you eat regularly the body will believe the following:

There is an abundance of food around and I am getting fed regularly,

I have plenty of energy and a constant supply of quality nutrients so there is no need for me to store up extra energy (FAT). Therefore,

I can reduce the amount of fat stored.

This is the opposite scenario to what youve read so far 2 where the body is being starved, switching to survival mode and becoming more efficient at storing fat.

By eating small meals (or snacks) regularly throughout the day, your body turns into an efficient fat burning machine.

So you need to eat 5 to 6 mini-meals per day. It sounds daunting but with a bit of planning it can be done.

Here are some great quick recipes and meal suggestions that will help you save time and have healthy snacks available.

LEAN SMOOTHIE (in a blender) Mix or blend 200ml - 250ml* water or low fat milk of your choice

1 Serve of your favourite Protein

1 Serve Fibre Boost**

1 Portion of fruit

Suggestions: Fresh or frozen berries, apples, pears, (or other LOW GI fruit)

Ice* (optional)

MEAL-ON-THE-RUN (in a shaker) - Perfect if you are in a real hurry Mix 200ml - 250ml* water or low fat milk of your choice

1 Serve of your favourite Protein

1 Serve Fibre Boost**

Enjoy a low GI peace of fruit as well to give you some sustained energy (e.g. 1 Apple)

SUPER FAST MEAL-ON-THE-RUN (in a shaker or glass) no excuses! You can do this one!

Mix 150ml* fruit juice (preferably apple) 100ml* water (optional) 1 Serve of your favourite Protein

Note: *Add more or less liquid to acquire desired consistency- Your choice.

**if you added Fibre Boost to any drink immediately so it does not thicken up

MEAL SUGGESTIONS

BREAKFAST

1 egg, 1 Toast (Gluten Free Preferred), mixed greens salad or fresh spinach with t/spoon Olive oil, garnish with lemon Juice and sea salt

MORNING TEA

Choose one of the Smoothies above or corn cracker with smoked salmon, cucumber, lettuce and cracked pepper.

LUNCH

Mixed leaf salad with olive oil, lemon juice and sea salt, choice of salmon, chicken or tuna, 1 toast (Gluten Free preferred) or sweet potato (1/2 portion)

AFTERNOON TEA

Choose one of the Smoothies above or small low fat yoghurt with 1 serve protein mixed in

BEFORE EXERCISE

1g Lean Boost, 3g Greens Boost in water or a little juice

DINNER

Lamb or Chicken, Steamed non starchy vegetables, 1 portion Rice (Brown Rice and organic produce preferred)

Important Notes: Remember to drink 8 glasses of water per day in between meals, or 10 mins before a meal. Avoid regular Tea / Coffee ic you can, drink herbal tea instead.

How much you eat in each of those mini-meals or snacks and what you have is of course very important

Thats why you need to understand step 2.

Eat With Your Hands Dont count calories What? Are you serious?

Well... not really

Eating with your hands is a metaphor that helps you to figure out the right portion size for your mini meals, or snacks.

Instead of counting calories to try to figure out how much to eat, it is easier to divide your plate into three portions. Each Portion is equivalent to a fistful of food or the inside palm of your hand. There is a 4th portion which is for the good fats and it should be about the size of your thumb.

Picture 1

Portion 1: Carbohydrates

Each meal should contain one portion of carbohydrates.

An example is a fistful of cooked brown or low GI rice such as Basmati or Doongara rice, (about the size of your clenched fist) or a piece of toast preferably multigrain

Females generally have a much smaller fist, so you would have a much smaller portion of carbohydrates.

Does that mean you cant eat Pasta anymore? Yes you can! Just balance the portions. When people eat a meal of pasta, they are usually having three or four fist-full servings of carbohydrates. Thats enough to last four meals!!

No wonder people put on so much weight! You can have ONE fistful of pasta, one fistful of meat (with tomato sauce avoid cream sauces) and one fistful of vegetables. Lots of pasta and very little protein and vegetables is guaranteed to put fat on your waistline.

Portion 2: Protein

Each meal should contain one portion of Protein.

An example would be a piece of fish, lean meat or chicken breast about the size of the inside of the palm of your hand.

In Picture 1 above, has a fistful of Tuna (with a few olives on top). You can also have 2 eggs (eggs contain good fats too, so you dont need to have extra fat in that meal), low fat cheese.

There are also vegan options like chick peas, lentils, beans and other legumes. Keep in mind that legumes also contain carbohydrates, so you would need to reduce your carbohydrate portion by half at least. Or you may skip the carbohydrate portion altogether since there are enough carbohydrates in the legumes.

Alternatively you could have a protein shake with protein powder such as Designer Physiques 100% Naturel Whey Protein or 100% Naturel Pea Protein.

Unfortunately, most animal protein foods contain hormones and antibiotics, due to the way animals are being farmed. If you can afford to get good quality organic foods, especially protein foods this is of course a better option.

Sometimes It is hard to find a good quality protein and it can take time to prepare (we all need something quick and easy these days, right?). The Designer Physique range of protein powders are 100% Natural with no hormones, additives, fillers, chemicals or artificial sweeteners. They offer an excellent and quick protein portion that is convenient and easy to prepare, and tastes great as well!

Portion 3: Vegetables or Salad

With each meal, eat one portion of vegetables or salad.

An example of this would be a fistful of steamed vegetables or a nice big, mixed leaf salad.

Picture 1 above, shows a large fistful of Tabbouli (Mediterranean parsley salad, with onions, tomato, lemon juice, sea salt and olive oil). If you are hungry you can eat a large fistful of non starchy vegetables or salad.

Or you can put the three portions together into a great salad.

When eating a mixed salad you may tend to forget your portion sizes, make sure you measure everything before you mix.

Alternatively you can have a Protein Shake with Greens Boost and Fibre Boost, this will balance greens/carbs/protein.

Portion 4 Good Fats

Each meal should contain about 1 to 2 teaspoons of good fats.

An example would be some extra virgin olive oil on your vegetables or salad, or have avocado. (Try some extra virgin olive oil, sea salt and lemon juice for a delicious Mediterranean salad dressing)

More Examples

Here are some more examples of portion sizes:

This picture, contains two eggs (protein and fat portions), one piece of gluten free toast (carbohydrate portion), and some salad greens with avocado (greens portion with a bit of good fats).

NOTE: the eggs are lightly fried in a bit of coconut oil to stop them sticking. You can have boiled or poached eggs if you want to limit fat intake.

Quite often people say that they dont have time to cook a hearty healthy breakfast. So they eat a piece of toast or a cup of coffee! Or worse still, most people dont eat anything for breakfast! Thats the easiest way to ruin your metabolism and make sure you condition your body for fat storage and future health problems.

There is a reason breakfast is called exactly that BREAK FAST! You are breaking the fast that your body was on overnight.

If you repeatedly neglect eating breakfast, the bodys metabolism slows down dramatically.

Say you had 8 hrs sleep, and then get up and start your day on coffee and toast (or even nothing!), you may not eat anything until lunch time. If the last meal you had was dinner the night before, that means the body has had to run on empty for over 12 hrs!!

If you keep doing this time and time again the body goes into self preservation mode and slows the metabolism down. It doesnt know when the next meal is coming so it must conserve its energy.

Here is one more quick and easy meal solution to help you maintain 6 meals/snacks per day without taking too much of your time or stretching the budget.

Quick and Easy Meal Supplement

Here is a 5 min super food solution that everyone has time to make!

5 minute Power Smoothie in less than five minutes you can have all 4 portions blended together in an ultra fast, delicious smoothie. For under $5 you can have all the nutrition you need in an easy to digest and absorb smoothie.

POWER SMOOTHIE

Mix or blend 200ml - 250ml* water or low fat milk of your choice

1 Scoop of your favourite Designer Physique Protein

1 Small Banana (or Low Gi fruit of choice, e.g. strawberries or mixed berries) Avocado (optional try it - it tastes great!)

200ml - 250ml water or low fat milk of choice

A dash of vanilla essence (optional, if you are using a non flavoured protein) Optional 1 serve of Greens Boost**

This mini-meal fills will fill you up for several hours and is an ideal meal substitute, especially when you are in a rush or when you cant get your hands on good food.

Please note the consistency of the shake will vary depending on the size of the fruit if you wish you may add more milk or water

Our Greens Boost is the best tasting in the market; however Greens are an acquired taste, so if you havent tasted it please try it before mixing it in a smoothie

But youre probably still wondering....

What do I Eat?

Step 3: So what do I Eat?

Everyone asks: So, what do I eat? The answer is: A balanced diet!

Ok! Ok! Thats what everyone says, but its so confusing! What IS a balanced diet?

There are many misconceptions about food and nutrition. High Protein Low-Carb, Atkins (high protein, high fat but no carbs), Southbeach diet, Lemon detox diet, cabbage diets and hundreds of new fad diets that appear each week in magazines across the country.

More and more people buy these magazines in the hope of finding the magic diet that will make them look good to no avail. As described in previous chapters, most of these diets work for short periods, but you end up even fatter after the diet.

It can get pretty confusing!

Life is all about balance, and extreme measures always lead to extreme results but life is always working to bring things back into balance.

A balanced diet is certainly not what we have been taught to eat with the food pyramid:

Picture 5

IMPORTANT NOTE: DO NOT EAT THIS WAY!!

Remember this from school?

As explained in the last chapter The key is to eat a balance of protein, carbohydrates, vegetables and some good fats at every meal by using your hands as an approximate guide for the portion sizes.

There are four macro nutrients that you need to understand:

1. Protein 2. Carbohydrates 3. Vegetables( including salads and all greens) 4. Fats (good healthy fats)

Below is a diagram, showing all the four macro nutrients that should be included in a meal in the right proportions. Imagine the circle to be a small plate and each portion is equivalent to a fistful (or open hand) of Protein, a fistful of Carbohydrates, a fistful of veggies or salad and one thumbful of good oils and fats.

Protein

Carbohydrates

Greens

Fats

In the following chapters you will learn about the four macro nutrients in detail.

1. Protein

2. Carbohydrate

3. Vegetables and Salads

4. Good Fats

After you have selected one portion of each of the food groups your plate should look like the diagram above. It shows all the 4 macro nutrients that should be present in a meal in the right proportions.

So what is a Balanced Diet?

Simple: eat a balance of protein, carbohydrates and vegetables at every meal by using your hands as an approximate guide for the portion sizes. Ideally you will also add a small portion of good fats. e.g t/spoon olive oil

IMPORTANT

For your immune system and gut health, there is a FIFTH portion that should be present for at least 3 to 4 of your meals.

That portion is PROBIOTICS. The healthy and good bacteria that live in your gut to help you digest food detoxify and protect your immune system.

80% of your immune system is in your gut. Make sure you eat good quality yoghurt, sauerkraut or kefir to make sure you replenish good bacteria that is constantly attacked by stress, sugars, chemicals, alcohol and antibiotics.

To make it very convenient, Designer Physique sourced premium quality probiotics that contain a wide variety of Gluten Free grains, greens and legumes. These super foods have been pre-digested by the good bacteria making the super nutrients in the food more bio-available.

The product name is DIGESTIVE BOOST. It contains 13 strains of powerful probiotics sourced from vegetable ingredients. These probiotics have been cultured over 20 years. They have been heat stressed and can survive at room temperatures making them ideal for travelling.

Below is a shopping list, if you avoid buying things that you shouldnt be eating then you wont be tempted. You dont need to buy everything that is on this list of course, but its a good guide to help you keep your cupboards full of healthy options.

PROTEIN FOODS

Meat Fish with scales preferably deep water fish Tuna in water Chicken Eggs Low fat Milk Nuts - Raw Seeds sunflower, watermelon, flax

CARBOHYDRATES - LOW GI ONLY

Favourite low GI Fruits Berries, Apples, Pears Healthy Bread only Wholegrain, Gluten Free, Wholemeal, sourdough etc Beans Lentils Sweet Potatoes Legumes Brown Rice Basmati or Doongara Rice Corn Thins (like rice cakes but are low gi and taste like popcorn ideal for snacks!) Cereal Rolled oats only

Remember to AVOID HI GI Carbohydrates (AVOID) Anything with White Starches White Bread White Potatoes Rice cakes Bananas Dates Watermelon Pumpkin White Rice Sugar , lollies, candy Refined cereals

VEGETABLES

Asparagus Broccoli Carrots Cauliflower Gourmet lettuce Spinach Tomato Onions Silver Beet Beet roots Cabbage Peas

Green Beans Cucumber Barley Grass / Wheat grass fresh or supplement with Greens Boost

GOOD FATS AND OILS

Avocado to avocado Olive oil Pure Extra Virgin 1 teaspoon to 1tablespoon (max) Coconut oil Extra Virgin (good for frying)- 1 teaspoon to 1tablespoon (max) Fatty fish oils - omega 3 1 tablespoon (max) Nuts and Seeds - 1tablespoon (max) Walnuts contain omega 3 1tablespoon (max) Flax seeds (excellent Omega 3 source) grind and eat FRESH -

1tablespoon (max) Butter organic preferably 1 teaspoon

AVOID ALL REFINED AND PROCESSED OILS

Understanding Macronutrients Protein The Benefits of Protein

Protein is an essential part of any diet. Todays society consumes too many carbohydrates and fats and not enough proteins. This has led to an increase in unwanted body fat and related health problems.

Protein used to be associated with bodybuilding and muscle gain. Today, many health practitioners are recommending that people of all ages balance their meals with protein.

Protein is essential for healthy cell production, organ health, hair, skin and nails (not just muscles). Protein also helps to make you feel fuller.

Protein regulates the blood sugar fluctuations that come from eating too many refined carbohydrates. Consequently, its very beneficial for diabetics and anyone experiencing low energy, mood swings and depression. This is especially important for helping children with behavioural disorders. Blood sugar fluctuations are a major contributing factor to their mood swings.

Some scientific reviews have found that dietary protein promotes weight loss by increasing energy expenditure4. It is called the Thermic Effect of Food (TEF). TEF is the increase in energy expenditure over your normal metabolic rate expenditure (your basal metabolic rate) caused by ingestion of food. (Ok in English. It is the number calories that the body spends to process the food) TEF varies according to the type of foods you eat. Protein intake results in approximately twice the estimated TEF of fat and carbohydrates. This means you could be burning more calories, simply by choosing to include more protein in your diet and reduce the carbohydrates and fat to a healthier balance (see previous chapter). The highest concentration of Protein in whole foods is in animal foods such as meat, chicken, fish, eggs, and low fat cheese. Grains, legumes and nuts also contain some protein, but the concentration of protein is not as high as it is in animal foods.

What is Protein?

Protein consists of little parts called Amino acids. They are the building blocks of the body. There are nine essential amino acids that your body needs to get every day so it can function optimally.

Animal proteins contain a complete amino acid profile, meaning they contain all essential amino acids and some of the non essential amino acids.

4 Eisenstein J, Roberts SB, Dallal G, Saltzman E. 2002. High Protein weight loss diets: Are they safe and do they work? A

review of the experimental and epidemiological data. Nutr Rev 60:189-200

Grains, legumes and nuts, contain a lower concentration of amino acids and are not complete if eaten separately. If you are not eating animal proteins, it is essential that you learn how to combine the different nuts, grains and legumes so that youre getting the complete amino acids your body needs. Alternatively you can supplement with a good quality protein powder.

Note: The amino acids regarded as essential for humans are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, and histidine.[3] Additionally, cysteine (or sulphur-containing amino acids), tyrosine (or aromatic amino acids), and arginine are required by infants and growing children.[4][5] Essential amino acids are "essential" not because they are more important to life than the others, but because the body does not synthesize them, making it essential to include them in one's diet in order to obtain them.

http://en.wikipedia.org/wiki/Essential_amino_acid

Designer Physique Protein Powders

There are many different brands of protein powders on the market today, but the majority are not made for the educated health food consumer that is interested in clean, pure, and natural health foods.

Most Protein Powder companies have catered for Bodybuilding consumers that want instant results and dont care how they get it.

They contain artificial additives, artificial sweeteners, artificial flavours and colours, etc. Some of these additives are even under investigation for their safety by health experts.

If you have used a protein powder before, chances are it was artificially sweetened.

Have you ever wondered why you were bloated and had gas?

Most people think this is a normal part of using protein powders. Well, its not.

The artificial sweeteners used basically ferment in the intestines and cause bloating and gas. There is also a possibility that you may have been allergic to the protein you are using.

That is why Designer Physique developed seven, 100% natural, gluten free Protein powders with no artificial additives. That way you can choose what best suits your body and if you are aware of any allergies you will find one that is right for you in our range.

For a Vegan/Vegetarian type diet you can choose Designer Physiques 100% NATUREL Pea Protein, Vege Protein (from Carob Beans), Rice Protein or Soy Protein Isolate.

For dairy based protein you can choose Whey Protein Isolate or Concentrate. Alternatively, you could also choose Egg Protein if you wanted to.

The greatest feature of Designer Physiques 100% Naturel range is that they are all 100% natural. We have the choice of flavours Chocolate and Vanilla and we also have the natural range. This is ideal, as they give you UNLIMITED flavour options and versatility, as you can sweeten them the way you like or you may use them in your cooking.

We conduct taste testings at health food stores, weight loss seminars, gyms or health food stores and mix Whey Protein Isolate in a bit of fruit juice. People are amazed because it still tastes just like juice. You can hardly taste the protein! Its a nice change from having to drink the protein in a milk base all the time.

If you mix Whey Protein in milk, it will taste like milk. No aftertaste. So you can then add anything to it. You can add a teaspoon of Coffee or simply blend it with your favourite fruit like berries or mango to make a delicious smoothie!

A lot of mothers are looking for a quick and tasty but HEALTHY snack to give their kids.

The Chocolate or Vanilla Whey Protein Concentrate mixed in a base of milk is a great alternative.

The kids dont even know their Milo is now fortified with protein, which will help them get more nourishment from their snack and avoid the high sugar crash that affects their behaviour.

The next Macronutrient to understand is

Carbohydrates

What are Carbohydrates?

Carbohydrates are basically sugars and starch. They are divided into two categories: Simple carbohydrates and complex carbohydrates.

All carbohydrates need to be broken down into their basic components in order to be used by the body as fuel for the muscles and brain and that basic component is GLUCOSE.

Simple Carbohydrates

Foods containing simple carbohydrates include fruit juice, sugar, lollies, sweets and even fruit.

Simple carbohydrates are already very close to being broken down into their simple components (their digested form), so they pass into your bloodstream very quickly and cause an insulin spike. Making these foods HIGH Glycemic Index (GI) and not suitable for diabetics.

Complex Carbohydrates

Foods that contain complex carbohydrates include pasta, bread, potatoes, rice, legumes etc. Vegetables also contain small quantities of carbohydrates.

Generally speaking, complex carbohydrates take a lot longer to break down to glucose and therefore have a lower insulin spike and generally have a lower GI.

Complex carbohydrates provide several nutritional advantages, and include additional vitamins, minerals, and fibre needed for good health and performance.

Glucose

When you eat simple or complex carbohydrates, the body breaks it down into its simplest usable form Glucose. If your body does not have immediate use for the glucose, it is converted into glycogen and stored in the liver and muscles as an energy reserve.

Your body can store about a half a day's supply of glycogen. If your body has more glucose than it can use as energy, or convert to glycogen for storage, the excess is converted to fat.

Since, most people in the Western World are so over fed on carbohydrates and exercise very little; most of the carbohydrates eaten are stored into long-term storage as fat.

Balancing Your Sugar Levels

Eating less food, more frequently, cutting down on the amount of carbohydrates, and adding quality protein and good fats will reduce the SPEED at which the glucose enters the bloodstream and provide a steady supply of glucose to your muscles and brain, thereby limiting the insulin spike, and balancing your sugar levels. This is essential for anyone with Diabetes.

This combination helps to provide enough energy that lasts all day, without the Mid-morning and mid-afternoon slumps. It also reduces the amount of carbohydrates that are stored as fat and minimizes cravings.

So this is probably the most important lesson and certainly worth mentioning again: When you eat HI GI foods like cereal, bread, sweets etc the glucose goes into your bloodstream very quickly. It is ready to provide immediate energy to the brain, muscles, or other body tissues that demand energy. If your liver already has an

excess of glycogen there is no other place to store this energy other than into your fat cells.

The Truth about Low Carbohydrate Diets

If you continuously eat a low carbohydrate diet, you may experience an initial weight loss, but eventually you will notice an energy drain.

By not consuming any carbohydrates, your body does not have any glycogen that can be used for energy or fuel. Such a glycogen drain will make you feel lethargic, and you wont be interested in exercising.

If you have reached this stage and you are exercising very hard, you need to take a few days off from your work-out routine to allow your body to recharge its glycogen stores.

Some people eat very little, or go without food altogether in their efforts to lose weight, they also exercise very hard. The fact is, reducing calories and eating very low amounts of carbohydrates for prolonged periods will cause your endurance to drop.

Carbohydrates are your brains and muscle's fuel, so your body needs to use carbohydrates even while you sleep.

When you reduce your calories, your body will start to use up glycogen stores. Low glycogen forces your body to switch to using more body fat for energy (initially) and begin converting amino acids from proteins (muscles) to fuel.

After prolonged starvation the body then slows the fat burning and burns even more muscle (slowing the metabolism even further).

This can eventually weaken your immune defenses, so you are more likely to get sick.

Carbohydrates, especially complex carbohydrates, are the most efficient fuel source for your muscles and your brain.

The key is to eat, one portion per mini-meal of carbohydrates (preferably low GI). One portion, as mentioned before, could be one fistful of rice, one fistful of pasta, one piece of toast, one apple, one potato etc

Consuming Carbohydrates after exercise

Here is some great news for you! YOU CAN EAT LOLLIES AND SWEETS and not get fat!

What?

Yes, you heard right!

But the timing is critical.

You can eat simple carbohydrates (such as lollies and low fat sweets) within 15 to 30 minutes after WEIGHT LIFTING exercise. This unfortunately does not include chocolates as they are high in fat.

Research studies show that there is a window straight after exercise where the body absorbs a lot more Glucose than any other time. This helps to replenish your tired muscles and sugar depleted liver.

Having high GI foods, such as lollies and sweets, straight after a workout will rapidly accelerate your recovery. If you prefer natural options you can have dates, watermelon and bananas instead of lollies.

Having about 10 15 grams of protein powder with your high GI snack will also help speed up your recovery.

Ideally, try to have about 0.5 to 1g of simple carbohydrates per Kg of body weight after intense weight lifting exercise. For example if you weighed 60 Kgs, eat 30 to 60 grams of simple carbohydrates after a workout.

You can make a healthy post-workout smoothie that is high GI by blending your milk of choice, a banana, some dates and to 1 scoop of Designer Physique Chocolate or Vanilla Whey Protein. This tastes great in water too!

Carbohydrates: Summary

Carbohydrates efficiently replace the glycogen stores in the muscles and liver. Glycogen is necessary for muscle contraction. If you do not eat enough carbohydrates, the level of glycogen steadily declines, leaving you tired and unable to exercise, work or even think clearly.

Low glycogen is responsible for a lot of mood swings and irritation, making it easier for you to snap at someone or get frustrated.

Eating properly could help your relationships, your work, and even the amount of money you earn as you will have more energy to complete tasks and be able to think clearly.

Feeding your children high GI carbohydrates and simple sugars is the main reason they get hyperactive and then crash and burn.

Eating balanced meals and making the right low GI carbohydrate sources is essential for children who have behavioral disorders and anyone with diabetes.

Understanding Macronutrients Vegetables and Salads

Vegetables and Salad greens are an essential part of a balanced diet. They contain an abundance of essential nutrients such as vitamins, minerals, carotene, calcium, folate, fibre, phytonutrients and antioxidants.

If you are eating salads, choose red and dark green leafs rather than, for example, Iceberg lettuce. Leafy vegetables are full of rich nutrients because of the light-absorbing and energy-converting system of plants. They are also naturally low in calories.

The phytonutrients that are present in salad greens provide many long-term health benefits. They act as antioxidants and research has shown that they help in preventing chronic illnesses such as cancer and heart disease.

If you are going to take the time to make a salad, you might as well select the best deep green leafy vegetables that have the maximum amount of nutrients.

The green salad mix from the supermarket that has a mixture of different baby leaf lettuces and greens taste Delicious with a simple Mediterranean dressing of olive oil, lemon juice and sea salt.

A big portion of salad can help satisfy hunger cravings while adding valuable fibre to your diet. If you normally eat big portions of food, make sure you have a big portion of salad to help fill you up.

Think of it this way, one portion of lettuce, or green salad mix contains only ten calories. Compare that to one portion of pasta with cheese that has nearly 300 calories! Wouldnt you prefer to have only ONE portion of pasta instead of three to four portions and have the other portion of salad or vegetables to fill you up?

Alternatively, eating a salad at the end of a meal may also help prevent you from eating a second portion of other food.

How to Create a Salad as a Mini-Meal or snack

Step 1: Baby leaf lettuce as a base. You can then add extra spinach leaves, tomatoes, mushrooms, onion, carrots, capsicums, cucumbers etc.

The more colours you add in your salad the better it is. Every vegetable that adds a new colour, provides you with different nutrients.

Step 2: Add smoked salmon or chicken for protein.

Step 3: Add pumpkin or sweet potatoes for a carbohydrate.

Step 4: For a dressing: use lemon juice or apple cider vinegar and sea salt.

Step 5: add a good fat - either avocado or 2 teaspoons of extra virgin olive oil.

Most people say they dont have time to make a salad. It doesnt take more than 5 minutes if you are prepared. Try to use pre washed bags of lettuce mix. You can buy baby carrots, cherry tomatoes and small mushrooms to avoid having to chop the veggies. You can even buy pre-chopped veggies or premade fresh washed salads.

Then throw all the ingredients together in a bowl (minus the dressing) and make enough for several meals. You can store them as individual servings in the fridge Ready made so if you are hungry and are looking for a snack you already have a portion of salad ready to eat. Just add Tuna for protein.

Vegetables

Vegetables like salads are very low in calories. They are also full of vitamins, minerals, phytonutrients, fibre and antioxidants. Thats why your mum always made you eat your veggies!

Some vegetables are best eaten raw in terms of nutrient content. However there is some research that shows that some vegetables (carrots, spinach and tomatoes) can benefit from slight cooking because the nutrients are then more easily absorbed by your body.

The best way to cook vegetables is to steam them lightly in a steamer so they are still crunchy, or simply blanch them by adding boiling water on them and letting them sit for a few minutes, then drain the water.

If you blanch Broccoli, it turns into a super bright, appetising green colour. It stays crunchy and usually slightly sweet, especially if you eat organic veggies. Eating blanched vegetables are much nicer than the boiled - wilted - off-green coloured vegetables Guaranteed

Another good way to eat your veggies is to simply stir fry them at the end of your cooking after you stir fry some chicken or meat. Make sure you do not over cook them. Leave them nice and crunchy and you will see how much better they taste! Add a bit of olive oil, the equivalent to 1 portion of fat and sea salt to really enhance the flavour.

Even though pumpkins and potatoes are classified as vegetables, we prefer to classify them as carbohydrates since they contain a large amount of starch and calories from carbohydrates. So one portion of carbohydrates and one portion of vegetables doesnt mean one portion of rice and one portion of potatoes. It means one portion of rice and one portion of salad or veggies like broccoli and carrots etc.

Organic fruit and vegetables not only taste and smell better, research also shows that they contain higher concentrations of vitamins and minerals. As an added benefit you would also be avoiding the pesticides that are toxic to your body.

Eating organic vegetables and salads makes a BIG difference to taste. If you can afford it and have access to organic fruit and vegetables then this is recommended.

Did you ever pick a fruit off a tree or eat a vegetable straight from a garden? Yum!

Vegetable Juice Recipe

The best way to start the day is with a delicious veggie juice. Carrots, broccoli, a little cauliflower, cucumber, spinach, a bit of beetroot and a bit of ginger. You can also add half an apple for sweetness. Dont go overboard with the carrots as they are high in carbohydrates and you want to keep it balance.

Have a spoon of cod liver oil, which is high in Vitamins A and D. Mix cod liver oil, pour a little juice in a separate glass, add the cod liver oil and drink it quick. The flavours of the juice are so concentrated it tends to mask the cod liver oil quite well. Follow immediately with the rest of your tasty juice!

Vegetables Summary

Eat lots of vegetables and eat them often. They are low in calories and contain good fibre to help you feel full. Your body gets essential nutrients from this important food source and absorbs them better from vegetables rather than from synthetic supplements.

As we all know, sometimes its difficult to have salad or veggies handy for every meal. Designer Physiques created Green Boost Veggies in a jar.

Its the ultra convenient way of having greens when travelling. Whether its first thing in the morning and you cant get fresh veggie juice or whenever you need a portion of good quality vegetables and cant get them.

Just one teaspoon of Greens Boost also contains a very high concentration of nutrients. Research has shown that we should consume five or more servings of fresh vegetables and fruits every day to stay healthy.

Most people in the industrialised countries find it difficult to do so. Using Greens Boost daily is a convenient and effective way to make sure you get the nutrients found in fresh vegetables. You may still be lacking in nutrients even if you eat a diet

rich in vegetables and fruits, because commercially grown produce using herbicides and pesticides contains significantly less nutrients than organic produce. Thats why we recommend you eat organic, whenever you can. If you cant, then using Greens Boost is a great way to get the nutrients your body needs.

Understanding Macronutrients: Good Fats

Benefits of Good Fats

Fat is a rich source of energy and is important for carrying fat soluble vitamins A, D, E and K and certain antioxidants. Fats also supply essential fatty acids (like Omega 3, 6 and 9) for healthy skin and play an important role in regulating body functions.

FAT IS NOT YOUR ENEMY! You need some healthy fats in your diet. The same way as reducing calories completely makes the body want to store even more fat, totally eliminating ALL fat from the diet can be harmful and can lead the body to resist burning fats.

A Portion of Fat would be equivalent to about your thumb. For example: 1 to 2 teaspoons of olive or coconut oil would be a portion of fat.

Eating too much fat will make you fat. Just because its extra virgin olive oil and its healthy does not mean its ok to eat it in excess. Fats contain 9 calories per gram. Carbohydrates and Proteins are 4 calories per gram. (Note: alcohol is 7 calories per gram!) Eating too much of the wrong fats, especially saturated fat, can be harmful and increase the risk of diseases such as obesity, heart disease and type 2 diabetes.

Some people are not aware that fried foods contain 30% or more fats. Usually the bad fats as they have been fried in unhealthy oils that also do not have a high smoke point. They break down when overheated and become toxic to your body. Potato Chips can be up to 50% fat!

Saturate and Unsaturated Fats

There are two main types of fats: saturated and unsaturated fats.

Saturated Fats - Fats that are saturated tend to be more solid at room temperature and can be found in milk, cream, butter, hard cheese, meats, coconut oil, and palm oil.

Unsaturated Fats Unsaturated fats tend to be liquid at room temperature. Like vegetable oils (e.g.: olive oils). Unsaturated fats can be made up of monounsaturated fats, polyunsaturated fats and trans fats.

o Monounsaturated fats are found in olive oil, avocados, nuts and seeds. o Polyunsaturated fats can be found in foods such as oily fish (sardines

and tuna), soyabean and walnuts. o Trans fats are another type of unsaturated fats. They are formed by the

hydrogenation of vegetable oils during the manufacturing of some foods such as cakes, biscuits and other processed foods. Trans fats tend to act like saturated fatty acids in that they can impact on health by increasing the risk of heart disease.

Avoid Trans Fats as much as possible and replace Trans fats in your diet with polyunsaturated (sardines, salmon) or monounsaturated fatty acids (olive oil, avocadoes) which help lower blood cholesterol level

FOOD DIARY REVISION

Now that you understand more about Macronutrients and Nutrition lets go back to your Food Diary. Can you see things that you might be able to swap or give up altogether?

Print one copy of the Food Diary Template and right down some food suggestions and meals that you might like to try during the next few weeks.

Go back to your shopping list and highlight some of the ingredients that you will need to make those meals.

You may like to include some of these meals for the whole family as well.

Making the right choices should get easier as you begin to arm yourself with knowledge.

Now you understand more of the technical stuff, is there anything else that might be holding you back?

I Want to be Healthy, But

One of the challenges of working with people to change their health and lifestyle is the blocks they place on themselves. They want to change how they look and feel, but somehow never seem to apply any of the principles that will help them achieve the life and body they desire.

They come up with a million objections why they cant start a new vibrant, successful and energetic Life.

The only thing that is holding you back from getting the things you desire in life is the STORY you keep telling yourself as to why you cant have them. Change your story and Change your life. The truth is that YOU CAN DO THIS, no matter what your objection is. Maybe these stories sound familiar to you?

I dont have enough time - Really

Do you have time to waste being sick?

You dont have time NOT to exercise and eat healthy. You will be amazed at the extra time you will find in your daily life because you have become so much more productive and efficient.

Food Addictions / cravings

You may be addicted to certain foods. But if you start breaking the patterns by introducing different foods, or making different choices like organic food, smaller meals, and exercising, you will see that you can break these addictions.

Healthy food is boring and doesnt taste good

You can make any food taste good. You have to get creative. Healthy food is good for you and it can taste great.

Eat as much fresh organic food as you can find and you will see how great it tastes! Try some super smoothies with Mango or Frozen berries they taste amazing!

Too hard / too confusing

We have given you options that are easy to follow; all it will take is a few minutes a day to make it work.

Cant stick with it

It is actually beneficial for your body (and your desires) to break your diet every so often. Eat well all week but on the weekend you can have a day when you can eat whatever you feel like.

If you break the diet during the week by eating a biscuit, thats not so bad. Stop and get back on track. Eat one biscuit not the whole pack! If you did eat the whole pack, dont beat yourself up, just get back up and keep on going. You may find yourself in a spot when you dont have any other option than to eat the wrong food. If you are faced with a poor decision, eat a little bit of junk. E.g. - eat some of the chips on your plate, not all of them!

IMPORTANT

Dont keep telling yourself and others what you CANT eat! Focus on all the abundant choices you CAN eat

Muscle Memory

It will become easier to maintain your new lifestyle the longer you do it. Dont let inertia take hold! Just start, do something and it will become easier. Make small changes every day; start with breakfast, then morning tea and keep adding to it. Go for walks or a bike ride, little things will turn into bigger things and even bigger results. Focus on progress not perfection, if you fail, try and try again.

Earn more Money!

If you are still not convinced you need to take action NOW: A study conducted by The US National Bureau of Economic Research in 2005 showed that obese workers earn significantly less per hour. The gap starts out less when people are young but then increases over time. Use this knowledge to get motivated!

Remember you where the one that submitted a request to receive this book so you DO have the desire. Now we need to figure out what is holding you back.

All of the steps mentioned here will give you energy and help you achieve your desired goals. We just need to work on the emotional blocks that may be holding you back.

Take some time to think through what will you look like and feel like if you do not take action and begin on your new lifestyle?

How do you think you will look, feel and perform in 5 10 20 years or more from now?

What will you lose if you keep going in your life as you are now?

Take some time to think about this, be honest with yourself.

If you havent already started to change at least some of your bad habits then dont despair, at least youve read almost all of this book that means youre committed to changing your life.

So Where are you right now?

Please get a pen and a piece of paper (or print the following pages to write on):

Imagine in as much detail as possible, what will you look and feel like if you decide to step up today and take action to make your life better?

How will that look like, what will it feel like in 5 10 20 years or more from now?

What will your relationships be like?

______________________________________________

______________________________________________

______________________________________________

What will your energy be like? What will your career be like?

______________________________________________

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What will you gain if you DO this NOW!

______________________________________________

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There is a quote from the Bible:

I have set before you life and death, blessings and curses now choose life! 5

It seems clear that health isnt going to fall on you by accident, you have to CHOOSE LIFE!

The choice is easy choose life!

Take the time to write this new life now:

MY NEW LIFE as of ______________ (date)

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5 The Bible, Deut 30:19

Exercise 1 Habits

1) What are some of the poor habits I choose to stop doing NOW:

Think about the long term consequences, not just the daily effects of those habits. The effects of bad habits dont surface for years.

______________________________________________

______________________________________________

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2) What are some of the good habits I choose to do NOW that will support me in living my new life?

Describe the daily and long-term rewards of your new productive habit. Be very vivid and imaginative of all the incredible benefits you will get as a result of these new habits

______________________________________________

______________________________________________

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3) For the top 3 habits, write down three new strategies (or steps) that will help you to develop each of these new habits.

For example, if you want to make sure you eat five mini meals a day by adding protein shakes to your meal plan: buy ingredients (fruit, milk, protein powder), buy blender, prepare two shakes first thing in the morning and take them to work with me in a cooler bag (with an ice block)

Empowering Habit 1 strategy:

- Step1:__________________________________ - Step2:__________________________________ - Step3:__________________________________

Empowering Habit 2 strategy:

- Step1:__________________________________ - Step2:__________________________________ - Step3:__________________________________

Empowering Habit 3 strategy:

- Step1:__________________________________ - Step2:__________________________________ - Step3:__________________________________

NOTE: It will take some time to condition the new habit. If you find yourself slipping, dont feel bad about it. Its like when you were learning how to ride a bicycle and you fell. It hurt, but you just got up and kept riding. Same thing here.

FOCUS ON PROGRESS NOT PERFECTION

Reward yourself each week with a non-food reward to celebrate your success, for instance you could buy some new clothes, go out and enjoy spending time with your friends, have a massage or a bath.

Exercise 2 Food Choices

What are some of the foods that I choose to stop eating or drastically reduce NOW.

Write down the consequences of eating those foods, both short term and long term. E.g.: makes me tired, feel sleepy, feel bloated, sluggish, if I keep eating this food I will clog up my arteries

______________________________________________

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What are the foods that I will start eating NOW that will support me in living my new life?

Write down the benefits of those foods e.g.: I will feel more alive, more energetic, have a clearer mind, make better decisions, have a more active and enjoyable life, feel and look more attractive and sexy, I will have more focus and more energy to create more wealth, have a better relationship with my partner etc..

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Again, remember to:

FOCUS ON PROGRESS NOT PERFECTION

Where to From Here?

IF you apply the food and nutrition principles you learned in this book you will go a long way to achieving the health and body you deserve.

Below is a seven day meal plan to give you an example of how you can eat and combine different foods. There are also some yummy healthy pizza recipes that you can eat as part of the approved list of foods.

We have included some more of our favourite smoothie and snack recipes to help you make that meal on the run especially when you are super busy! Or you can have them as a Guilt-Free TREAT because they not only taste good; they are in fact good for your body and your shape!

It is important to mention that you also need to Exercise in order to achieve outstanding results. Having said that, the reason we focused mainly on nutrition is because 80% of your health and weight loss results are linked to your nutrition in other words, what you eat.

In the future we will send you newsletters and articles to update you with more information including Exercise regimes and Resistance programs. You can also visit our website or join us on facebook.

www.facebook.com/designerphysique

www.designerphysique.com

Seven Day Example Menu Plan Design YOUR Physique and UNLEASH YOUR ENERGY Monday Tuesday Wednesday Thursday Friday Saturday Sunday protein shake protein shake protein shake protein shake protein shake 1egg toast and mixed greens 1egg toast and mixed greens

Mini Meal 1 1 piece fresh fruit, 1 piece fresh fruit, 1 piece fresh fruit, 1 piece fresh fruit, 1 piece fresh fruit, Olive oil, lemon juice, sea

salt Olive oil, lemon juice, sea

salt (Breakfast) Greens BOOST Greens BOOST Greens BOOST Greens BOOST Greens BOOST Greens BOOST Greens BOOST Immuno BOOST Immuno BOOST Immuno BOOST Immuno BOOST Immuno BOOST Immuno BOOST Immuno BOOST Digestive BOOST Digestive BOOST Digestive BOOST Digestive BOOST Digestive BOOST Digestive BOOST Digestive BOOST 2 corn crackers with Barley wrap with beef quarter chicken breast Mini Meal 2 smoked salmon, snow peas, leek, with salad - lettuce, 1 corn cracker with Small yoghurt Small yoghurt

(mid morning) cucumber, lettuce lettuce & cucumber cucumber, snap peas, Barley wrap

Chicken smoked salmon & Mixed with DP Whey Mixed with DP Whey & cracked pepper spring onion, pear & snow peas, leek, cucumber, lettuce Small yoghurt walnuts Half chicken breast 2 corn crackers with

with salad - lettuce, Small yoghurt Protein shake, Protein shake, Barley wrap

Chicken Barley wrap with tuna smoked salmon, Mini Meal 3 tomato, cucumber & Mixed with DP Whey 1 piece of fresh fruit 1 piece of fresh fruit snow peas, leek, snow peas, leek, lettuce cucumber & cracked

(lunch) small pasta salad lettuce & cucumber and cucumber pepper, 1/4 avocado 2 corn crackers with left over from lunch 1 corn cracker with Mini Meal 4 Protein shake, smoked salmon, quarter chicken breast smoked salmon & Small yoghurt Protein shake, (mid afternoon) 1 piece of fresh fruit cucumber & cracked with salad - lettuce, cucumber, lettuce

Mixed with DP Whey 1 piece of fresh fruit Chocolate Protein Balls!

pepper, 1/4 avocado cucumber, snap peas, spring onion, pear & walnuts

chicken breast with BBQ chicken with

vegetables Basa (fish) with

noodles, Chicken Stir fry mini lamb roast with Grilled Fish with 2 Slices Pizza

Mini Meal 5 brown rice, coriander, carrots, broccoli, snow peas, garlic & with Vegetables and asparagus broccoli, eggplant &

(dinner) spring onions, garlic cauliflower, garlic, spring onions Brown Rice roasted eggplant & sweet potato & peaches green beans, fennel sweet potato Drinks 3lt water 3lt water 3lt water 3lt water 3lt water 3lt water 3lt water Gym - Upper body Jogging Gym - Lower body Walking Gym - Upper body Jogging Day off! Exercise 45mins 20mins 45mins 45mins 45mins 20mins

Snack Recipes

MOUNTAIN BREAD PIZZAS

These are really nice for lunch on a cold day when you feel like you dont want another salad!

CHICKEN PIZZA

1 Sheet of Barley bread - folded in half

Yoghurt (light) Baby spinach

Cherry tomatoes

Onions

Chicken

Light cheese optional

CHICKEN PIZZA #2

1 Sheet of Barley bread - folded in half

Cranberry sauce

Bok Choy

Spring onions

Apple

Chicken

Light cheese optional

LAMB PIZZA 1 Sheet of Barley bread - folded in half

Blended tomatoes

Baby spinach

Mushrooms

Onions

Lamb

Light cheese optional

SEAFOOD PIZZA 1 Sheet of Barley bread - folded in half

Yoghurt

Blended mango or apricot

Bok Choy

Spring onions

Snow peas

Steamed Fish slices

Light cheese optional

You can purchase Mountain bread from any good super market. Its very light and thin bread.

One sheet of Barley bread is only 70 calories. Use a small amount of light yoghurt. For the sauce bases use a blender to blend fresh fruit or tomatoes.

Always try to add some green vegetables and then the appropriate amount of protein. Try to use organic meat or chicken if you can. You dont need to use cheese very often on your pizzas just a sprinkle every now and then as a treat.

Smoothies and Shakes

For more smoothie recipes visit www.designerphysique.com

One of the objections to not taking control of your life is the time it will take to eat 5 to 6 mini meals a day. Well, hopefully youve been using the protein shakes which are quick and very easy to make.

They taste so great you can add a bit less water or milk to create a pudding consistency that you can eat as a guilt-free snack anytime you crave some deserts!

In addition to Designer Physique protein powders, you can also add some extra health BOOSTERS.

teaspoon Immuno boost

teaspoon Greens Boost

teaspoon Fibre Boost

To assist you with your fat loss you may want to consider, Designer Physiques Lean Boost.

PROTEIN DRINK

This can easily be mixed using a hand shaker

2 tbs of Designer Physique Protein of choice

250 ml milk of choice (soy, skim, lite, etc)

SUPER BOOST SHAKE (blender required) 1 Serve of Protein of choice

150ml milk of choice

50ml coconut milk

avocado

100ml water

One banana

One teaspoon flax seed oil (or One teaspoon Udos oil) Honey *

Vanilla extract *

*optional if using natural non flavoured proteins

Smoothies: To be mixed in a blender

LOW CARB FRUIT SMOOTHIE

2 tablespoons Designer Physique instant Whey Protein Isolate or Pea Protein Isolate

1 cup of cold water

One serve of your favorite low carb fruit e.g.: Strawberries, Passion fruit or Kiwifruit

Directions:

Combine all ingredients in a blender. Blend on high for 1 minute.

BLACK FOREST FRUIT SHAKE SMOOTHIE

1 cup low fat milk

cup frozen strawberries

cup frozen raspberries

1 cup low fat vanilla frozen Yogurt

2 table spoons Designer Physique Chocolate Protein

Directions:

Combine all ingredients in blender. Blend on high speed for 1 minute.

CHOCOLATE PROTEIN BALLS For a super special treat (OMG Balls) Ingredients:

1/2 cup Designer Physique 100% Naturel Whey Protein Concentrate 1/3 cup agave nectar 2 tablespoons tahini 3 tablespoons sunflower seeds 2 tablespoons pepitao 1/2 cup coconut fine 1/2 cup hazelnut meal 2 tablespoons cocoa powder 1/2 cup sultanas / walnut mix 1/2 cup goju berry / blueberry mix (or any fruit and nut mix) 1 tablespoon coconut cream

Directions: Process ingredients in a food processor until smooth. Roll tablespoon balls into coconut. Refrigerate

ENJOY!

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DISCLAIMER

This Publication, concepts and techniques contained within are for educational purposes only and are not intended for the diagnosis or treatment of any disease condition.

The Health benefits described are related to Tony Sfeirs own experience, research and his personal story only. The intention is to offer health related information to help you work with any health specialist you choose, now and in the future.

There are many wide and varied viewpoints and opinions in the areas of health, medical, dietary and exercise fields. You should seek independent licensed medical or health practitioner advice before starting any nutritional or exercise program. The Authors and the publishers do not assume any responsibility for the choices you make after watching this presentation,

hearing the Audio material, reading the workbook and your consultation with a licensed medical professional.

Every effort has been made to ensure that this is free from error or omissions. However, the publisher, the author, the editor, or their respective employees or agents, shall not accept responsibility for injury, loss or damage occasioned to any person acting or refraining from action as a result of material in this DVD presentation, Audio presentation or manual whether or not such injury, loss or damage is in any way due to any negligent act or omission, breach of duty or default on the part of the

publisher, the author, the editor, or their respective employees or agents.

All rights reserved. This publication is copyright and may not be resold or reproduced in any manner without the prior consent of the publisher.

Copyright 2009 Designer Physique

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