Three Step Nutrition Booklet

eat drink live easy

three steps to turning your life around

Nutrition & Diet Clinic Specialist in Nutritional Supplementation based on Integrative Functional Medicine

eat drink live easy

step

step

one

two

HOW to Naturally Achieve Optimum Biochemical Equilibrium

WHY Nutritional Supplementation?

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three WHAT, WHEN & HOW MUCH should I eat and drink?

extra

tools

To help you in your quest to Naturally Achieve Optimum Biochemical Equilibrium

ready

3weeks What you can expect in 3 weeks

food

groups Choosing food groups wisely

HOW to naturally achieve optimum biochemical equilibrium 3 basic principles of change

eat drink

The most important principle in dieting is eating correctly. This involves choosing the right foods to eat at the right times and sticking to the correct portion size for each food type. For some of us this will be a lifetime commitment.

Our body is 78% water so it goes without saying that we should be constantly replenishing it with water. Water can be flavoured with, mint, lemon, or ginger and drunk hot or cold, but needs to replace all other beverages. Herb teas are also permitted.

live easy

Plan your day for a new way of living. Allocate time for correct food preparation. Take short rest periods. Get enough night time sleep. Become more physically active.

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two

WHY nutritional supplementation?

3 basic nutritional supplements

If you are having any form of lipo sculpting done, include our Alpha Lipoic Acid in your daily nutritional supplementation programme. This will help detox the excess fat that accumulates and is stored in the liver through these types of procedures.

Irvingia Gabonensis GTF Supreme

Some of the factors that cause the food we buy to be nutritionally lacking: soil being depleted of essential minerals or contaminated with toxic substances, pollution of water used for irrigation, genetic modification, the extension of shelf life and food preparation.

Therefore, it is essential to augment ones mineral and vitamin intake. The nutritional products below are for this weight loss programme.

Minimum of 1 capsule per meal Zeros in on a number of symptoms often experienced by those trying to shed weight. It reduces cravings, boosts flagging energy levels, stabilizes moods and reduces shakiness as it helps you to metabolize food better. This, in turn, keeps your blood sugar level more constant.

1 – 2 capsules 30 minutes before a meal Irvingia Gabonensis is an extract from the African Mango tree. It is rich in fibre and so helps to slow down the digestion leaving one with a feeling of satiety for a longer period of time. The result is a reduced need for food. It also is known to help break down fat.

1 – 2 sachets per day or more if needed Available in a box of 10 sachets in either vanilla, chocolate or strawberry, this meal replacement drink is a must to incorporate into your weight loss regime. One sachet is only 500kj and is a balanced mix of high grade proteins, carbohydrates and fibres.

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three breakfast

WHAT, WHEN & HOW MUCH should I eat and drink?

lunch

supper no later than 8pm

no later than 7am

or

1 portion of Protein/Dairy + 1 portion of Carbohydrate + Unlimited amount of Low Carbohydrate Veg

1 portion of Protein/Dairy + 1 portion of Carbohydrate + Unlimited amount of Low Carbohydrate Veg

1 portion of Protein/Dairy + 1 portion of Carbohydrate + Unlimited amount of Low Carbohydrate Veg

& 1 capsule of GTF

mid morning snack

1 capsule of GTF

mid afternoon snack

(1/2-1)

1 capsule of GTF

9pm snack (only if necessary)

(1/2-1)

(1/4, 1/2-1)

or

or

or

Provita + 'small' sardine/ cottage cheese (2T)

Provita + 'small' sardine/ cottage cheese (2T)

Natural Plain yoghurt (3T) + Casein Hydrolysate (2tsp)

or

or

Natural Plain yoghurt (3T) + Casein Hydrolysate (2tsp)

Natural Plain yoghurt (3T) + Casein Hydrolysate (2tsp)

food

If you are over 90kg, for the first 2 weeks, add an extra portion of protein at each main meal.

REMEMBER! The more food we eat, the less we lose.

Rather have an extra ‘On The Ru.

Proteins & Dairy

Carbohydrates

Eggs

Breads

Egg (1 boiled, poached or scrambled)

Fish Calamari (100g) Mussels (90g) Oysters (110g) Prawns (70g) Herring (40g) (pickled or roll mop) Pilchards (70g) Salmon, sardines or tuna (60g) Hake, kingklip or sole (80g)

Cheese Cottage cheese (2T) Natural plain yoghurt (½ cup)

Poultry (No Skin) Chicken/turkey white meat (50g) Chicken/turkey brown meat (30g)

Meat Cold meats (2 slices) Beef, oxtail, lamb or mutton (40g) Pork, ham, veal or venison (50g) Chops: lamb or pork, no fat (30g) Extra lean mince (40g) Ostrich (90g)

Vegetarian 'meat' subsitutes 'Beef' burgers Sausages

Whole-wheat, high protein, pumpernickel, rye, seed , soya, low Gi, seed bread –1 cm slice/30 g Provita, Ryvita, Ry-King - 3 portions Rusks: whole wheat,1

Porridges, Cooked, and Cereals Maize meal, Maltabella, Oats, Millet flour, Buckwheat - ½ cup All Bran - ½ cup Wheatgerm - ¼ cup Muesli (home-made) - ¼ cup

High Carbohydrates Sweet potato - 1 small Potato, baked or boiled - 1 small (egg size) Brown rice, mealie rice, wheat rice - ½ cup Pasta - ½ cup Popcorn: plain - 3 cups ½ cup = 1 portion

Vegetables Medium Carbohydrate (½ cup = 1 portion) Beetroot (bottled, canned, fresh) Bean sprouts Broad beans Butternut Carrots

Vegetables continued Medium Carbohydrate (½ cup = 1 portion) Hubbard Squash Leeks Mixed Vegetables Onion Peas Pumpkin

Vegetables Low Carbohydrate (½ cup = 1 portion) (Eat an unlimited amount of these per day) Asparagus Baby marrow/ courgette/ zucchini Bamboo Shoots Beans (French, green, string) Brinjals/ egg plant Broccoli Brussels Sprouts Cabbage Cauliflower Celery Cucumber (fresh, pickled, gherkins) Gem Squash Patty pans Kohlrabi Lettuce Mushrooms Parsley Peppers (green, yellow, red) Radish Spinach Spring onions Tomatoes Tomato paste/puree

Fruits per portion Apple Pear Orange Grapefruit Apricots Grapes Mangos Nectarine

1 small 1 small 1 small ½ medium 2 small 10 ½ small 1 large

Fats per meal Avocado Pear Butter Olive/Sunflower oil Slimmer's' Mayo - Trim Gravies & sauces

¼ small 1 tsp 1 tsp 1T 3T

(white, cheese)

Pate/Cream Cheese Olives

1T 5

Free foods Bovril/ Marmite/ Fray Bentos Curry/ Mustard Powder Diet cold drinks (no sugar; 1/day) Essences Garlic Gelatine Herb Teas Herbs & Spices/ Pepper Lemon Juice (fresh) Rooibos Salt: Celery/ onion/ garlic Sauces: Soya/ Tabasco/ Worcestershire Stock cubes or powder/ Oxo Tomato juice Vinegar (white/ balsamic) Water/ Soda Water 6-8 glasses per day.

what you can

3weeks expect in

A summary of the changes you can expect during the first 3 weeks of eat, drink and live easy.

High stress levels inhibit weight loss.

If this is the case for you, then, add Stress Less to your diet regime. Get it from Nutrition and Diet Clinic.

week

one

To help you keep track of your progress, on the first day of your diet, first thing in the morning, weigh yourself and plot your weight on the graph provided overleaf. Measure your waist line at the height of your belly button and plot it on the chart provided in the Extra Tools section.

eat

I. Eating prescribed portions may come as a shock in the first week.

Your stomach has to shrink. A rumbling tummy is not necessarily a hungry tummy. Reducing the amount eaten is key. Foods must taste delicious, use herbs and spices.

II. With every meal or snack, always combine carbohydrates with proteins in portion sizes suggested OR use '"On the Run"'. Take the supplements as prescribed for the best results.

III. Never skip a meal. Skip a snack but not a meal. Eat correctly to lose weight!

drink

I. Cut out caffeine, carbonated beverages, slimming drinks and alcoholic drinks, including wine. These interfere with metabolic processes. Once goal weight is achieved, a moderate amount of alcohol can be added.

II. Water intake is essential.

III. Sometimes hunger 'pangs' are actually thirst. We need more water. Try to ensure you drink 6 – 8 glasses of water per day.

live easy

I. Stop, reflect and breathe for 5 or 10 minutes daily. Deep breathing is therapeutic.

II. If in a sedentary job; stretch and move every 40 minutes. Find time to increase your physical activity.

III. Ensure that you get 7 – 8 hours sleep a night. Get to bed early and rise early. Night sleep is important for healing, energy and vitality.

Weigh yourself and measure your waist line on the same day of the week and at the same time and in the same way as your first weigh – in. Plot your weight on your weight graph and record your waist circumference on the waist circumference chart.

eat I. If food cravings and shakiness are still experienced then, increase

the quantity of GTFs by an extra capsule at breakfast & lunch.

II. Taking the Irvingia Gabonensis regularly should already be showing results with a reduction in your waist circumference.

III. On The Run assists in blood sugar stabilization. Use extra if still needed to get over rough patches in the day or late evening.

I. Perception of either hunger or thirst should be clearer.

drink II. You should be producing a stool at least once a day.

III. Skin and eyes should be shining.

live easy

week

three

I. You should be experiencing sufficient restful sleep. If not, you may need assistance in this area. Contact us for further information.

II. A wonderful increase in energy should be experienced. iii. Moods and general disposition should be more stable. Is your stress still too high? Contact us for further assistance.

Weigh yourself and measure your waist line on the same day of the week and at the same time and in the same way as your first weigh – in and plot your weight on your weight graph and waist circumference on your chart.

In all three areas of Eat, Drink and Live Easy you should by now have slipped into a pleasant routine. It takes three weeks to break a bad habit and replace it with a new one. You are now well on your way!

Your weight should be steadily coming down. Your waist circumference should be reducing. You should be feeling that, at last, you are in control of your weight and that it is not controlling you.

extra

tools

To help you in your quest to Naturally Achieve Optimum Biochemical Equilibrium: Waist Circumference Chart and Weight Graph.

This programme is designed for 3 weeks but must be repeated for maximum benefit as best results are achieved over 12 weeks.

Waist circumference measurements week 1 cm week 7 cm

week 2 cm week 8 cm

week 3 cm week 9 cm

week 4 cm week 10 cm

week 5 cm week 11 cm

week 6 cm week 12 cm

How to use the chart: 1. First thing, on the same day of each week, when you are weighing yourself, take your waist measurement at the height of your belly button and record it on the chart.

2. Watch the cms fall off you!

More tips: Water is a wonderful purifier and it also helps to keep us regular. It is essential that we pass at least 1 stool per day. Drinking sufficient water and eating lots of leafy greens will help with this.

Physical activity is essential, not just for losing weight but it also is a powerful mood enhancer, so, get those running shoes on! Try to exponentially increase your exercise regime. Join a gym or find a friend who is willing to take a brisk walk a day with you.

Enjoy the feeling of well - being derived from it!

Now you know what the basic three steps are to losing weight! You know what, how much and when to eat and drink. Go do it!

How to use the weight graphs: 1.

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3.

4.

5.

On the top left hand side of the weight graph plot your weight as it is at present Insert weight in decreasing order from your starting weight, by 1kg in each block provided, all the way down the vertical axis of the graph.

On the same day and time each week after, weigh yourself and plot your weight on the graph. Find your weight on the vertical axis and then run along to the week that you are in and make your mark on the graph where the two imaginary lines meet.

Each week, join the dots and watch yourself transform!

The diagonal line already on the chart is a guide to optimum weight loss. It is an indication that 1kg weight loss is recommended per week.

PLOT YOUR WEIGHT

Our weight graph is also available on our website: www.optibio.co.za

kg starting weight at the start kg

1 vertical block = 1kg 1 horizontal block = 1 week

kg kg kg

weight

kg kg kg kg kg kg goal weight after 12 weeks

kg kg

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weeks

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ready Nutrition and Diet Clinic has given you a powerful tool.

Read it. Study it. Use it.

Use the charts and tables provided to ensure your success.

GO Please remember that if you have any medical condition you should consult a health professional, before starting this weight loss programme.

All the information contained in this booklet is protected by copyright. None of its content may be duplicated for any reason. Nutrition and Diet Clinic, Sally T and Optibio accept no responsibility for any side effects or complications that a customer may experience when taking the products mentioned herein or through participating in the suggested weight loss programme.

Nutrition & Diet Clinic Specialist in Nutritional Supplementation based on Integrative Functional Medicine 52 River Road | Woodmead Ext 1 | Rivonia | Sandton | South Africa 0027 11 803 8302 | 0027 11 803 7299 | (071) 891 1776 | info@optibio.co.za

www.optibio.co.za