A simple and comprehensive program to help you regain and maintaina healthy weight, and restart a healthy lifestyle in 14 days!
1 PROGRAM
2 SIMPLE STEPS
IT’S AS EASY AS 1,2,3!
3 HEALTHY TIPS
DETOX program helps to give your body an energy boost by supporting normal metabolic processes. It also helps to remove fat, toxins and waste products naturally.
RENEW program helps you take charge of your lifestyle by changing poor dietary habits, reducing carbohydrate cravings, improving exercise habits, and assisting weight management.
3 HEALTHY TIPS
HAPPY FAMILY RELATIONSHIPS 2 EXERCISE 1
3
POSITIVE MINDSET
Portion control means choosing the right amount of healthy food.
Portion control is crucial during the DETOX phase. It helps to prepare your body to enter into the second phase – RENEW. Portion control is also an effective strategy to begin your weight loss journey.
Follow MyPlate, which is divided into four sections of approximately 30% grains, 40% vegetables, 10% fruits and 20% protein, accompanied by a smaller circle representing dairy, such as a glass of milk or a yogurt cup.
Taking at least 2 servings of fruit and 3 servings of vegetables every day as part of a balanced diet to promote optimal health.
Increase water consumption by at least 500ml and reach up to total daily water intake of 2500ml (10 cups).
Because your calorie intake will generally be restricted on a detox diet, it’s important to lower the intensity of your workouts during this period.
Save the high intensity interval training (HITT) workouts for after your detox program, and stick to slow and steady cardio exercises at a pace where you can breathe comfortably.
Switch your morning run to a brisk 20-30-minute walk to help prevent any potential fatigue that you may experience during high impact exercise during this period.
Cut down on caffeinated drinks and alcohol as these can dehydrate the body. Instead, reach for a cup of fruit or vegetable smoothie, which provides important antioxidants that the body needs.
1
Avoid processed foods while eating less dairy, meat and sugary foods. Eat lots of vegetables and whole fruit, especially greens, berries, apples, pears and guavas.
2
Paint your plate with the colors of the rainbow because colorful fruits and vegetables contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. 3
Make carbs the topper instead of the base, load up your plate with veggies and a serving of lean protein, then add a quarter cup of brown rice. 4
Taking your time to eat increases enjoyment and decreases portions. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.
In a 2007 study, people who drank soup (with veggies) before their meal reduced their total calorie intake by 20%.
Turn off the TV or computer and put your smartphone away while eating to limit mealtime distractions.
Placing food on a small bowl or plate increases your chances of eating less.
The dietary fibre in Fibergy Active promotes good digestive health and aids in normal bowel regularity.
USANA Probiotic blends two of the most documented strains of good bacteria that help bring balance to your belly and support your gut microbiome.
Hepasil DTX™ is a patent-pending supplement, specifically designed to support optimal liver functions and your body’s natural detoxification processes.
Digestive Enzyme Plus is a comprehensive, wide range supplemental enzymes that supports overall health.
By eating a balanced meal comprising low-glycemic foods, you can overcome your cravings and begin your weight management journey without feeling hungry. RENEW will help you get into the habit of healthier eating, exercising, and making smarter lifestyle choices.
Choose any one of the healthy breakfasts below to POWER your morning
1 cup of 250ml plain yogurt with fruits
1 cup of oatmeal with 200ml water or blend with Nutrimeal
1 bowl of vege salads with 1 hard boiled egg
1 bowl clear soup with 3 wontons
Choose any one of the healthy snacks below to BRIGHTEN your day
1 medium fruit (e.g. apple/guava/Asian pear)
1 cup of plain soy milk
1 handful of nuts
2 cups mixed green salad (e.g. lettuce, kale, spinach, cucumbers, bell peppers, broccoli, etc.)
Choose any one of the meals below to stay ENERGIZED
1 bowl veggie soup 350ml (2 cups of veggies, e.g. carrots, cabbage, beans)
2 steamed dumplings
1 tablespoon of chia seeds with 250ml water
1 slice of whole grain bread with 1 half boiled egg
Choose any one of the healthy snacks below to BRIGHTEN your day
1 medium fruit (e.g. apple / guava / Asian pear)
1 handful of freeze dried fruits (pineapple, banana, jackfruit, mango) or veggie (okra, pumpkin, mushroom)
1 cup of plain soymilk
1 medium tomato/ cucumber or 1 cup of unsalted Edadame/ corn
Choose any one of the meals below to end your day nutritionally WELL
1 bowl of ABC vegetable OR miso soup with a palmsize tofu and some seaweeds (350ml)
1 palm size (3 oz) of grill/steam salmon/ chicken breast with 2 cups of veggie (corn, broccoli, spinach, cucumbers, kale etc.)
1 bowl of pumpkin/ mushroom/tomato soup (350 ml)
Unlimited raw celery, cucumber, lettuce or other leafy greens
USANA Nutrimeal Active
USANA Nutrimeal Active is formulated with a healthy ratio of complete proteins, beneficial fats, fiber, and low-glycemic carbohydrates to support your health and weight-management goals.
CellSentials®
CellSentials® is a triple-action cellular nutritional system, formulated to nourish, protect, and renew optimal cellular health.
BiOmega III Plus
BiOmega III Plus is a high-quality, ultra-pure fish oil supplement, which contains EPA and DHA for overall health support.
CoQuinone™
CoQuinone™ supplies the body with highly absorbable coenzyme Q10 to help you stay energized throughout the day.
Breakfast
1 sachet Nutrimeal Active, 2 tablets Core Minerals Plus, 2 tablets Vita-AO, 1 capsule BiOmega III Plus, 1 Capsule CoQuinone™
Dinner
1 sachet Nutrimeal Active, 2 tablets Core Minerals Plus, 2 tablets Vita-AO, 1 capsule BiOmega III Plus, 1 capsule CoQuinone™
Exercise is a key part of life. It helps you stay sharp, manage weight, age well and boost your mood. Regular exercise has been shown to increase your metabolic rate.
Let’s get sweaty and work out consistently every day!
AEROBIC
Jogging, running, brisk walking, cycling, dancing, swimming, jump rope, kickboxing
Burns fat, improves mood, strengthens the heart and lungs
ANAEROBIC
High intensity workout, Tabata, push-ups, sit-ups, pull-ups, squats, weight lifting
Builds strength and lean muscle, helps to burn more calories, supports heart health
WALKING
A brisk walk is one of the easiest and most effective cardio workouts.
Using a fitness tracker can help you keep track of your steps and how fast you’re walking.
DANCE
It is a fun way to stay fit for people of all ages and abilities.
It helps you to burn calories without realizing it!
An everyday gentle yoga practice will fuel your metabolic system and help burn fat, leading to weight loss.
A Latin dance fitness program that is fun and energetic.
A party atmosphere combined with great music and people won’t even realise they are working out.
Each Tabata workout consists of 8 sets of exercise.
Duration of each exercise: 20 seconds
Rest (after each exercise): 10 seconds
ADD-ON EXERCISE (OPTIONAL)
For those who want the extra challenge, please add the extra exercise as listed in each Tabata workout.
Rest 60 seconds and continue the add-on exercise.
Add on: Push-ups
Add on: Bench dips
Having a happy family relationship and getting your family’s support play essential roles in your weight management journey.
Spend at least 1 hour every week to work out together (e.g. basketball, jogging or hiking with family members)
Prepare home-cooked dinner 2 times every week with your family.
Spend 15 minutes to read together every day.
Play board games with family members every 2 days.
Have each family member share one interesting story before going to bed every night.
Diet and exercise are important, but a positive mindset plays a significant role in your weight-loss efforts.
Studies show that when you think positively, you’re more likely to reach your weight-loss goals.*
*Source: Journal of Behavioral Medicine
*Source: Hendrik Mothes, Christian Leukel, Han-Gue Jo, Harald Seelig, Stefan Schmidt & Reinhard Fuchs (2016). Expectations affect psychological and neurophysiological benefits even after a single bout of exercise. Journal of Behavioral Medicine volume 40, pages293–306.
A simple and comprehensive program to help you regain and maintain a healthy weight, and restart a healthy lifestyle in 14 days!
1. How often can I repeat the 7+7 DETOX & RENEW program?
While it’s reasonably common to repeat the program every 3-6 months, it really depends on your lifestyle. If you’re feeling sluggish or if you are a heavy meat eater, has been eating a lot of processed foods and living in a stressful environment, you should detox every 3 months. If you are living a healthier lifestyle and watching your diet closely, you’ll only need to repeat the program every 6 months.
2. After I have completed the 7+7 DETOX & RENEW program, can I continue it even if I haven’t achieved my weight management goals?
If you feel strongly about continuing the program and you don’t notice any negative impact on your energy level, you can continue it, since this program is designed to help individuals modify unhealthy lifestyle habits.
3. After completing the 7+7 DETOX & RENEW program, can I maintain my weight by taking Nutrimeal only? What is the recommended intake?
Yes, you can! Each tasty meal replacement shake is only 237 calories. Sticking to portion-controlled meal replacements for one or two meals a day has been shown to be effective in weight management, but the caloric amount of Nutrimeal may not be sufficient for those who are very active or exercise rigorously. Adding fruit or milk to the shakes will safely increase the caloric amount.
4. What are foods that I should avoid during this 7+7 DETOX & RENEW program?
During this program, try to avoid cigarettes, alcohol, caffeine, saturated and hydrogenated fats, fried foods, junk foods, processed foods, red meat, salty foods, soft drinks and sugary beverages.
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