INTRODUCTION

7+7 DETOX & RENEW Program

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

How

2 Simple Steps

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

Diet Tips

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.

Tips

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.

Day Recommended Portion Control

1

Tips

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.